{"id":23523,"date":"2026-06-18T21:42:59","date_gmt":"2026-06-18T18:42:59","guid":{"rendered":"https:\/\/sotukai.lt\/?p=23523"},"modified":"2026-10-18T20:12:13","modified_gmt":"2026-10-18T17:12:13","slug":"veseligas-uzkodas-svara-samazinasanai-kas-sniedz-sata-sajutu","status":"publish","type":"post","link":"https:\/\/sotukai.lt\/lv\/veseligas-uzkodas-svara-samazinasanai-kas-sniedz-sata-sajutu\/","title":{"rendered":"Vesel\u012bgas uzkodas svara samazin\u0101\u0161anai: kas sniedz s\u0101ta saj\u016btu?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Vesel\u012bgas uzkodas noz\u012bm\u0113 ne tikai kaloriju skait\u012b\u0161anu, bet ar\u012b p\u0101rdom\u0101tu strat\u0113\u0123iju, kas pal\u012bdz izvair\u012bties no nepat\u012bkam\u0101s saj\u016btas, kad izsalkums pirms pusdien\u0101m vai vakari\u0146\u0101m s\u0101k moc\u012bt p\u0101r\u0101k agri. Ja v\u0113laties samazin\u0101t svaru vai vienk\u0101r\u0161i to nepie\u0146emt, svar\u012bgi ir ne tikai tas, ko \u0113dat galvenaj\u0101s \u0113dienreiz\u0113s, <strong>bet ar\u012b tas, ko uzko\u017eat starp t\u0101m.<\/strong> Viens no bie\u017e\u0101kajiem uztura speci\u0101listu ieteikumiem \u0161aj\u0101 jaut\u0101jum\u0101 ir izv\u0113l\u0113ties uzkodas, kas ilgsto\u0161i uztur s\u0101ta saj\u016btu, nevis t\u0101das, kas sniedz strauju ener\u0123ijas piepl\u016bdumu, p\u0113c kura p\u0113c divdesmit min\u016bt\u0113m izsalkums atgrie\u017eas.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">K\u0101p\u0113c vesel\u012bgas uzkodas ir svar\u012bgas svara samazin\u0101\u0161anai<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">S\u0101ta saj\u016bta ir atkar\u012bga ne tikai no ap\u0113st\u0101 daudzuma, bet ar\u012b no t\u0101, <strong>k\u0101das uzturvielas ir \u0113dien\u0101. <\/strong>Zin\u0101tniskie p\u0113t\u012bjumi past\u0101v\u012bgi liecina, ka olbaltumvielas un \u0161\u0137iedrvielas ir divi galvenie faktori, kuru d\u0113\u013c uzkoda patie\u0161\u0101m pal\u012bdz kontrol\u0113t apet\u012bti. K\u0101d\u0101 public\u0113t\u0101 <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9178960\/\" title=\"\">kl\u012bniskaj\u0101 p\u0113t\u012bjum\u0101<\/a> konstat\u0113ts, ka olbaltumvielu un \u0161\u0137iedrvielu kombin\u0101cija uztur s\u0101ta saj\u016btu ilg\u0101k nek\u0101 katrs no \u0161iem komponentiem atsevi\u0161\u0137i \u2014 <strong>pat tad, ja kop\u0113jais olbaltumvielu daudzums nav \u012bpa\u0161i liels<\/strong>. Ar\u012b p\u0113t\u012bjumi par <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5015032\/\" title=\"\">uzkodu saist\u012bbu ar s\u0101ta saj\u016btu<\/a> apstiprina, ka rieksti un citas nesaldin\u0101tas dabiskas uzkodas paildzina s\u0101ta saj\u016btu un pal\u012bdz n\u0101kamaj\u0101 \u0113dienreiz\u0113 ap\u0113st maz\u0101k.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Olbaltumvielas nom\u0101c grel\u012bnu \u2014 hormonu, kas atbild\u012bgs par izsalkuma saj\u016btu, \u2014 savuk\u0101rt <strong>\u0161\u0137iedrvielas pal\u0113nina gremo\u0161anu un glikozes uzs\u016bk\u0161anos.<\/strong> P\u0113t\u012bjumi liecina, ka pietiekams olbaltumvielu daudzums ne tikai mazina apet\u012bti, bet ar\u012b pal\u012bdz saglab\u0101t musku\u013cu masu un <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23107521\/\" title=\"\">uztur\u0113t vielmai\u0146as \u0101trumu svara samazin\u0101\u0161anas laik\u0101<\/a> \u2014 tas ir \u012bpa\u0161i aktu\u0101li tiem, kuri v\u0113las main\u012bt ne tikai skaitli uz svariem, bet ar\u012b faktisko \u0137erme\u0146a sast\u0101vu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vesel\u012bgas uzkodas no riekstiem: vai t\u0101s ir piem\u0113rotas svara samazin\u0101\u0161anai?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Viens no izplat\u012bt\u0101kajiem m\u012btiem ir tas, ka rieksti esot p\u0101r\u0101k trekni, t\u0101d\u0113\u013c no tiem j\u0101izvair\u0101s. Ta\u010du zin\u0101tniskie dati r\u0101da ko citu. Epidemiolo\u0123iskie p\u0113t\u012bjumi un kl\u012bniskie izm\u0113\u0123in\u0101jumi liecina, ka regul\u0101ra riekstu lieto\u0161ana <strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24898229\/\" title=\"\">nav saist\u012bta ar svara pieaugumu.<\/a><\/strong> Iemesls ir vienk\u0101r\u0161s: riekstos eso\u0161\u0101s olbaltumvielas, nepies\u0101tin\u0101tie tauki un \u0161\u0137iedrvielas <strong>rada izteiktu s\u0101ta saj\u016btu<\/strong>, kuras d\u0113\u013c cilv\u0113ks dabiski ap\u0113d maz\u0101k n\u0101kamaj\u0101s \u0113dienreiz\u0113s.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u012apa\u0161i r\u016bp\u012bgi ir p\u0113t\u012btas mande\u013cu \u012bpa\u0161\u012bbas. Pla\u0161s 64 kl\u012bnisko p\u0113t\u012bjumu p\u0101rskats par\u0101d\u012bja, ka mandeles ir vien\u012bgie rieksti, kuru lieto\u0161ana saist\u012bta ar <strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34201139\/\" title=\"\">statistiski noz\u012bm\u012bgu \u0137erme\u0146a masas samazin\u0101jumu.<\/a><\/strong> Mandeles aktiviz\u0113 s\u0101ta sign\u0101lus, palielina ener\u0123ijas pat\u0113ri\u0146u miera st\u0101vokl\u012b un, pats galvenais, da\u013ca taj\u0101s eso\u0161o kaloriju <strong>vienk\u0101r\u0161i netiek uz\u0146emta<\/strong> riekstu \u0161\u016bnu sieni\u0146u uzb\u016bves d\u0113\u013c. Citiem v\u0101rdiem, mande\u013cu kalorijas uz pap\u012bra un faktiski uz\u0146emt\u0101s kalorijas nav viens un tas pats skaitlis. <strong>Svar\u012bg\u0101kais ir sapr\u0101t\u012bga porcija:<\/strong> sauja (aptuveni 20\u201330 gramu) ir lieliska uzkoda, ta\u010du liels daudzums pirms katras \u0113dienreizes nav j\u0113gpilns.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0160\u0137iedrvielas un olbaltumvielas lab\u0101k darbojas kop\u0101<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160\u0137iedrvielu loma svara samazin\u0101\u0161an\u0101 nereti tiek nov\u0113rt\u0113ta par zemu. \u0160\u0137\u012bsto\u0161\u0101s \u0161\u0137iedrvielas ku\u0146\u0123\u012b veido gelu, kas pal\u0113nina glikozes uzs\u016bk\u0161anos, t\u0101d\u0113\u013c p\u0113c \u0161\u0137iedrviel\u0101m bag\u0101t\u0101m uzkod\u0101m ener\u0123ija saglab\u0101jas stabila, bez straujiem k\u0101pumiem un kritumiem. PMC public\u0113ts p\u0113t\u012bjums par\u0101d\u012bja, ka uzkoda ar m\u0113renu olbaltumvielu daudzumu un labu \u0161\u0137iedrvielu devu <strong><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6016687\/\" title=\"\">mazina izsalkumu<\/a><\/strong> l\u012bdz\u012bgi k\u0101 p\u0101rtika, kur\u0101 ir daudz vair\u0101k olbaltumvielu, bet maz \u0161\u0137iedrvielu. Praktisks padoms: mekl\u0113jiet uzkodas, kur\u0101s abi komponenti ir kop\u0101 \u2014 <strong>tas ir iedarb\u012bg\u0101k nek\u0101 izv\u0113l\u0113ties tikai viena veida produktus.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Plauktos netr\u016bkst produktu ar mar\u0137\u0113jumu \u201eviegls\u201d vai \u201ebez taukiem\u201d. Probl\u0113ma ir t\u0101, ka p\u0113c tauku iz\u0146em\u0161anas gar\u0161a visbie\u017e\u0101k tiek <strong><a href=\"https:\/\/sotukai.lt\/lv\/kada-ir-atskiriba-starp-bez-cukura-un-bez-pievienota-cukura\/\" title=\"\">kompens\u0113ta ar cukuru<\/a><\/strong>, izraisot strauju glikozes l\u012bme\u0146a k\u0101pumu un kritumu. \u0160\u0101di produkti bie\u017ei tikai izskat\u0101s vesel\u012bgi, bet paties\u012bb\u0101 veicina p\u0101rm\u0113r\u012bgu kaloriju uz\u0146em\u0161anu. <strong>Ir v\u0113rts las\u012bt sast\u0101vu:<\/strong> pirmaj\u0101m sast\u0101vda\u013c\u0101m nevajadz\u0113tu b\u016bt cukuram vai s\u012brupam, savuk\u0101rt vien\u0101 porcij\u0101 vajadz\u0113tu b\u016bt vismaz 3\u20135 g \u0161\u0137iedrvielu.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"493\" src=\"https:\/\/sotukai.lt\/wp-content\/uploads\/2025\/01\/Lentele-1-1024x493.png\" alt=\"\" class=\"wp-image-9351\" style=\"width:638px;height:auto\" srcset=\"https:\/\/sotukai.lt\/wp-content\/uploads\/2025\/01\/Lentele-1-1024x493.png 1024w, https:\/\/sotukai.lt\/wp-content\/uploads\/2025\/01\/Lentele-1-300x145.png 300w, https:\/\/sotukai.lt\/wp-content\/uploads\/2025\/01\/Lentele-1-768x370.png 768w, https:\/\/sotukai.lt\/wp-content\/uploads\/2025\/01\/Lentele-1-1536x740.png 1536w, https:\/\/sotukai.lt\/wp-content\/uploads\/2025\/01\/Lentele-1-2048x987.png 2048w, https:\/\/sotukai.lt\/wp-content\/uploads\/2025\/01\/Lentele-1-990x477.png 990w, https:\/\/sotukai.lt\/wp-content\/uploads\/2025\/01\/Lentele-1-441x213.png 441w, https:\/\/sotukai.lt\/wp-content\/uploads\/2025\/01\/Lentele-1-800x386.png 800w, https:\/\/sotukai.lt\/wp-content\/uploads\/2025\/01\/Lentele-1-150x72.png 150w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Kad dab\u012bgs sast\u0101vs run\u0101 pats par sevi: <strong>Sotukai bumbi\u0146as<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Run\u0101jot par vesel\u012bg\u0101m uzkod\u0101m svara kontrolei, ir v\u0113rts piemin\u0113t Lietuv\u0101 gatavotu alternat\u012bvu, kas atbilst visiem tikko aprakst\u012btajiem s\u0101ta krit\u0113rijiem. Sotukai \u2014 augu izcelsmes viena kumosa bumbi\u0146as no Kelmes \u2014 <strong>apvieno mandeles, Indijas riekstus, Medjool dateles, ka\u0146epju s\u0113klas, god\u017ei ogas, br\u016bklenes, upenes, ma\u010du, baobabu un citas super\u0113diena sast\u0101vda\u013cas.<\/strong> 10 Sotukai (100 g) satur 12,5 g augu olbaltumvielu \u2014 noz\u012bm\u012bgu daudzumu pat p\u0113c kl\u012bnisko p\u0113t\u012bjumu standartiem, turkl\u0101t tas nav sporta uztura bag\u0101tin\u0101t\u0101js, bet \u012bsta uzkoda bez pievienota cukura un glut\u0113na.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><a href=\"https:\/\/sotukai.lt\/lv\/?post_type=product&#038;p=23528\" title=\"\">Sortiments \u013cauj izv\u0113l\u0113ties atbilsto\u0161i vajadz\u012bb\u0101m.<\/a><\/strong> <strong>Br\u016bkle\u0146u un makas (maca)<\/strong> bumbi\u0146as mandel\u0113s piem\u0113rotas tiem, kuri v\u0113las kombin\u0101ciju, kas vairo ener\u0123iju un ilgsto\u0161i uztur s\u0101ta saj\u016btu.<strong> Ka\u0146epju s\u0113klas datel\u0113s <\/strong>\u2014 variants ar augst\u0101ku augu olbaltumvielu saturu. <strong>God\u017ei ogas aprikoz\u0113s<\/strong> \u2014 maig\u0101ka, antioksidantiem bag\u0101ta izv\u0113le. <strong>Avenes un baobabs datel\u0113s<\/strong> \u2014 l\u012bdzsvarota kombin\u0101cija, kas bag\u0101tin\u0101ta ar baobaba \u0161\u0137iedrviel\u0101m. Ieteicams, saj\u016btot izsalkumu, ap\u0113st 4\u20135 bumbi\u0146as un uzdzert gl\u0101zi \u016bdens.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">S\u0101ciet ar pl\u0101nu, rezult\u0101ti sekos pa\u0161i<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vesel\u012bgas uzkodas svara samazin\u0101\u0161an\u0101 darbojas k\u0101 sist\u0113ma, nevis br\u012bnums. Ja organisms ar uzkodu sa\u0146em olbaltumvielas, \u0161\u0137iedrvielas un labos taukus, s\u0101ta sign\u0101li smadzenes sasniedz \u0101tr\u0101k un saglab\u0101jas ilg\u0101k: n\u0101kamaj\u0101 \u0113dienreiz\u0113 vairs negribas ap\u0113st tik daudz, cik ap\u0113stu \u013coti izsalcis cilv\u0113ks. Zin\u0101tniskie p\u0113t\u012bjumi apstiprina, ka <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18716179\/\" title=\"\">riekstu un l\u012bdz\u012bgu produktu ener\u0123ija tiek dabiski kompens\u0113ta<\/a> \u2014 organisms pats piel\u0101go n\u0101kam\u0101s \u0113dienreizes. Pam\u0113\u0123iniet vienu ned\u0113\u013cu uzkodas pl\u0101not tikpat p\u0101rdom\u0101ti k\u0101 galven\u0101s \u0113dienreizes, un, visticam\u0101k, p\u0113c septi\u0146\u0101m dien\u0101m paman\u012bsiet, ka <strong>izsalkums starp \u0113dienreiz\u0113m vairs nemoka tik neatlaid\u012bgi.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vesel\u012bgas uzkodas noz\u012bm\u0113 ne tikai kaloriju skait\u012b\u0161anu, bet ar\u012b p\u0101rdom\u0101tu strat\u0113\u0123iju, kas pal\u012bdz izvair\u012bties no nepat\u012bkam\u0101s saj\u016btas, kad izsalkums pirms pusdien\u0101m vai vakari\u0146\u0101m s\u0101k moc\u012bt p\u0101r\u0101k agri. Ja v\u0113laties samazin\u0101t svaru vai vienk\u0101r\u0161i to nepie\u0146emt, svar\u012bgi ir ne tikai tas, ko \u0113dat galvenaj\u0101s \u0113dienreiz\u0113s, bet ar\u012b tas, ko uzko\u017eat starp t\u0101m. Viens no bie\u017e\u0101kajiem uztura [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":23116,"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":[364,469,492,373,368,486,479,475,362],"tags":[],"class_list":["post-23523","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-roku-darba-uzkodas","category-augu-izcelsmes-partika-lv","category-augu-olbaltumvielas-lv","category-dabigais-saldums","category-sastavs","category-sports-lv","category-svara-samazinasana-lv","category-uzturs-svara-samazinasanai-lv","category-veseliga-partika"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.3 - aioseo.com -->\n\t<meta name=\"description\" content=\"Vesel\u012bgas uzkodas ir viens no svar\u012bg\u0101kajiem so\u013ciem ce\u013c\u0101 uz pak\u0101penisku svara samazin\u0101\u0161anu. 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