Pirmais solis: sast\u0101vda\u013cu saraksts pirms uzturv\u0113rt\u012bbas tabulas<\/h2>\n\n\n\n
Daudzi pirc\u0113ji vispirms apl\u016bko uzturv\u0113rt\u012bbu: cik kaloriju, cik olbaltumvielu, cik tauku. Ta\u010du \u0161ie skait\u013ci neatkl\u0101j visu ainu.<\/strong> Simt kaloriju no datel\u0113m, riekstiem un s\u0113kl\u0101m un simt kaloriju no uzp\u016bstiem graudiem ar cukura s\u012brupu ir pavisam at\u0161\u0137ir\u012bgas lietas, lai gan tabula var izskat\u012bties \u013coti l\u012bdz\u012bga.<\/p>\n\n\n\n Sast\u0101vda\u013cu saraksts sniedz vair\u0101k inform\u0101cijas. Sast\u0101vda\u013cas taj\u0101 nor\u0101d\u012btas dilsto\u0161\u0101 daudzuma sec\u012bb\u0101, t\u0101tad pirm\u0101s tr\u012bs veido liel\u0101ko produkta da\u013cu. Ja to vid\u016b ir cukurs, glikozes s\u012brups vai kukur\u016bzas ciete<\/a>, produkts b\u016bt\u012bb\u0101 ir saldums neatkar\u012bgi no t\u0101, kas rakst\u012bts iepakojuma priek\u0161pus\u0113.<\/p>\n\n\n\n Nav visp\u0101r\u0113ja noteikuma, ka \u012bss sast\u0101vda\u013cu saraksts autom\u0101tiski noz\u012bm\u0113 lab\u0101ku produktu. Ta\u010du gar\u0161 saraksts ar daudziem gr\u016bti izrun\u0101jamiem nosaukumiem visbie\u017e\u0101k liecina, ka produkts tehnolo\u0123iski apstr\u0101d\u0101ts vair\u0101k, nek\u0101 tas b\u016btu vajadz\u012bgs vienk\u0101r\u0161ai uzkodai. Emulgatori, stabiliz\u0113t\u0101ji, sk\u0101buma regul\u0113t\u0101ji, piedevas tekst\u016bras veido\u0161anai \u2014 tiem visiem ir tehnolo\u0123isks uzdevums, kas nav vajadz\u012bgs, ja izejvielas ir kvalitat\u012bvas un produkts top nelielos apjomos.<\/p>\n\n\n\n Savuk\u0101rt, ja sarakst\u0101 redzamas mandeles, dateles, ka\u0146epju s\u0113klas, ogu pulveri un gar\u0161vielas, t\u0101s ir paz\u012bmes, ka produkts rad\u012bts no \u012bst\u0101m sast\u0101vda\u013c\u0101m<\/strong>, nevis salikts no da\u017e\u0101diem komponentiem. \u0160os nosaukumus var atpaz\u012bt, jo tie vienk\u0101r\u0161i ir p\u0101rtikas produktu nosaukumi.<\/p>\n\n\n\n Cukura daudzums uzturv\u0113rt\u012bbas tabul\u0101 nor\u0101d\u012bts ail\u0113 \u201etostarp cukuri\u201d, ta\u010du \u0161is skaitlis neno\u0161\u0137ir dabisko cukuru no pievienot\u0101.<\/strong> Desmit gramu cukura no datel\u0113m vai br\u016bklen\u0113m un desmit gramu balt\u0101 cukura tabul\u0101 izskat\u0101s vien\u0101di, ta\u010du tie at\u0161\u0137iras: dabisk\u0101 cukura avoti satur ar\u012b \u0161\u0137iedrvielas un mikroelementus, kas pal\u0113nina t\u0101 uzs\u016bk\u0161anos. T\u0101d\u0113\u013c j\u0101apl\u016bko ar\u012b sast\u0101vda\u013cu saraksts: ja taj\u0101 nav cukura, s\u012brupa vai saldin\u0101t\u0101ju, cukurs n\u0101k tikai no pa\u0161\u0101m sast\u0101vda\u013c\u0101m.<\/p>\n\n\n\n Produkti, kuru saldumu nodro\u0161ina dabiskas ogas un aug\u013ci, nevis pievienots cukurs, sniedz ilg\u0101ku s\u0101ta saj\u016btu un neizraisa tik strauju cukura l\u012bme\u0146a k\u0101pumu. T\u0101 nav tikai teorija: p\u0113t\u012bjumi liecina, ka \u0161\u0137iedrvielu un olbaltumvielu kl\u0101tb\u016btne l\u012bdz\u0101s dabiskajiem cukuriem b\u016btiski pal\u0113nina to uzs\u016bk\u0161anos.<\/a><\/p>\n\n\n\n Vesel\u012bgu uzkodu v\u0113rt\u012bbu vislab\u0101k raksturo vair\u0101ku r\u0101d\u012bt\u0101ju kopums. Olbaltumvielas mazina izsalkumu: t\u0101s veicina s\u0101ta hormonu izdal\u012b\u0161anos un pal\u0113nina ku\u0146\u0123a iztuk\u0161o\u0161anos<\/a>. \u0160\u0137iedrvielas \u0161o iedarb\u012bbu paildzina, jo pal\u0113nina gremo\u0161anu un baro zarnu bakt\u0113rijas. Labie tauki, kas atrodami riekstos un s\u0113kl\u0101s, papildina s\u0101ta saj\u016btu un \u013cauj organismam uz\u0146emt taukos \u0161\u0137\u012bsto\u0161os vitam\u012bnus.<\/strong><\/p>\n\n\n\n Kad \u0161ie tr\u012bs komponenti ir kop\u0101, s\u0101ta saj\u016bta p\u0113c uzkodas saglab\u0101jas iev\u0113rojami ilg\u0101k nek\u0101 p\u0113c produkta, kur\u0101 domin\u0113 tikai \u0101trie og\u013chidr\u0101ti. Izv\u0113loties vesel\u012bgas uzkodas, ir v\u0113rts mekl\u0113t vismaz da\u017eus gramus olbaltumvielu un \u0161\u0137iedrvielu porcij\u0101: t\u0101 ir minim\u0101l\u0101 paz\u012bme, ka produkts patie\u0161\u0101m dod uzturvielas, nevis tikai uz br\u012bdi remd\u0113 izsalkumu.<\/p>\n\n\n\n \u201eDab\u012bgs\u201d Eiropas Savien\u012bb\u0101 nav juridiski defin\u0113ts termins, un to var lietot gandr\u012bz jebkur\u0161. \u201eBiolo\u0123isks\u201d ir reglament\u0113ts apz\u012bm\u0113jums, kas noz\u012bm\u0113 konkr\u0113tu lauksaimniec\u012bbas standartu iev\u0113ro\u0161anu, ta\u010du negarant\u0113, ka produkts b\u016bs uzturviel\u0101m bag\u0101t\u0101ks vai vesel\u012bg\u0101ks. \u201eBez pievienota cukura\u201d noz\u012bm\u0113, ka cukurs nav pievienots, ta\u010du produkts joproj\u0101m var satur\u0113t daudz dabisk\u0101 cukura no aug\u013ciem vai datel\u0113m. Vair\u0101k par to varat las\u012bt \u0161aj\u0101 rakst\u0101<\/a>.<\/p>\n\n\n\n \u201eSuper\u0113diens\u201d nav ofici\u0101li defin\u0113ts j\u0113dziens \u2014 tas ir m\u0101rketinga termins. Ta\u010du, ja to lieto konkr\u0113tu sast\u0101vda\u013cu, piem\u0113ram, ma\u010das, god\u017ei ogu vai baobaba, aprakstam, t\u0101 saturs k\u013c\u016bst taust\u0101m\u0101ks: \u0161\u012bm sast\u0101vda\u013c\u0101m patie\u0161\u0101m piem\u012bt noteiktas uzturv\u0113rt\u012bbas \u012bpa\u0161\u012bbas, kuras var p\u0101rbaud\u012bt.<\/strong> Jaut\u0101jums ir par to, vai produkt\u0101 to ir pietiekami, lai tam b\u016btu re\u0101la noz\u012bme, vai ar\u012b t\u0101s pievienotas simbolisk\u0101 daudzum\u0101 tikai eti\u0137etes d\u0113\u013c.<\/p>\n\n\n\n Labam vesel\u012bgas uzkodas sast\u0101vam ir vair\u0101kas viegli paman\u0101mas paz\u012bmes. Sast\u0101vda\u013cas ir atpaz\u012bstamas: to nosaukumi vienk\u0101r\u0161i ir p\u0101rtikas produktu nosaukumi.<\/strong> Sarakst\u0101 nav pievienota cukura. Ir olbaltumvielu avoti: rieksti, s\u0113klas, p\u0101k\u0161augi. Ir \u0161\u0137iedrvielu avoti: aug\u013ci, ogas, s\u0113klas. Nav ne jaut\u0101jumu, ne min\u0113jumu par to, ko katrs nosaukums noz\u012bm\u0113.<\/p>\n\n\n\n Sotukai ir viens no produktiem, kura sast\u0101vs \u0161\u012bm paz\u012bm\u0113m atbilst bez atrun\u0101m. Vair\u0101k nek\u0101 divdesmit dabisku sast\u0101vda\u013cu \u2014 mandeles, Indijas rieksti, ka\u0146epju s\u0113klas, dateles, br\u016bklenes, avenes, smilts\u0113rk\u0161\u0137i, ma\u010da, baobabs, gar\u0161vielas \u2014 un nek\u0101da pievienota cukura, stabiliz\u0113t\u0101ju vai konservantu. Katra sast\u0101vda\u013ca ir pievienota konkr\u0113ta iemesla d\u0113\u013c:<\/strong> rieksti un s\u0113klas sniedz olbaltumvielas un labos taukus, savuk\u0101rt ogas un aug\u013ci \u2014 dabisku saldumu, vitam\u012bnus un \u0161\u0137iedrvielas. Tas nav sast\u0101vs, kas b\u016btu j\u0101skaidro: to var izlas\u012bt un saprast ar pirmo reizi.<\/p>\n\n\n\n Tie\u0161i tas ir lab\u0101kais p\u0101rbaud\u012bjums: vai varat izlas\u012bt sast\u0101vda\u013cu sarakstu un saprast, kas ir produkt\u0101? Ja j\u0101, produkts jau ir uzman\u012bbas v\u0113rts.<\/p>\n","protected":false},"excerpt":{"rendered":" Vesel\u012bgas uzkodas veikalu plauktos \u0161odien sastopamas bie\u017e\u0101k nek\u0101 jebkad. Katrs otrais produkts sola dabiskumu, ener\u0123iju vai vesel\u012bbu, ta\u010du katrs no \u0161iem v\u0101rdiem var noz\u012bm\u0113t jebko vai ar\u012b neko konkr\u0113tu. Cilv\u0113ks, kur\u0161 patie\u0161\u0101m v\u0113las izv\u0113l\u0113ties p\u0101rdom\u0101ti, bie\u017ei non\u0101k desmitiem l\u012bdz\u012bgu iepakojumu priek\u0161\u0101 un nezina, ar ko tie at\u0161\u0137iras. Atbilde gandr\u012bz vienm\u0113r sl\u0113pjas sast\u0101v\u0101. Nevis iepakojuma priek\u0161pus\u0113 […]<\/p>\n","protected":false},"author":3,"featured_media":23103,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_eb_attr":"","_glsr_average":0,"_glsr_ranking":0,"_glsr_reviews":0,"footnotes":""},"categories":[360,368,362,476,363],"tags":[],"class_list":["post-23514","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sotukai","category-sastavs","category-veseliga-partika","category-veselibai-labveligs-lv","category-veseligi-uzkodas"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\tJo vair\u0101k sast\u0101vda\u013cu, jo vair\u0101k jaut\u0101jumu<\/h2>\n\n\n\n
Cukurs: cik t\u0101 paties\u012bb\u0101 ir un no kurienes tas n\u0101k<\/h2>\n\n\n\n
Olbaltumvielas un \u0161\u0137iedrvielas: p\u0101ris, kas patie\u0161\u0101m s\u0101tina<\/h2>\n\n\n\n
Ko noz\u012bm\u0113 \u201edab\u012bgs\u201d, \u201ebiolo\u0123isks\u201d un citi v\u0101rdi uz iepakojuma<\/h2>\n\n\n\n
Vesel\u012bgas uzkodas ar patie\u0161\u0101m labu sast\u0101vu<\/h2>\n\n\n\n
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