{"id":53980,"date":"2025-04-07T11:35:09","date_gmt":"2025-04-07T08:35:09","guid":{"rendered":"https:\/\/fitnsweet.eu\/?p=53980"},"modified":"2025-04-07T11:43:44","modified_gmt":"2025-04-07T08:43:44","slug":"baltymai-ir-sveikas-senejimas-kaip-jie-padeda-moterims-islaikyti-raumenu-mase-ir-jega","status":"publish","type":"post","link":"https:\/\/fitnsweet.eu\/en\/baltymai-ir-sveikas-senejimas-kaip-jie-padeda-moterims-islaikyti-raumenu-mase-ir-jega\/","title":{"rendered":"Baltymai ir sveikas sen\u0117jimas: kaip jie padeda moterims i\u0161laikyti raumen\u0173 mas\u0119 ir j\u0117g\u0105?"},"content":{"rendered":"
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<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Su am\u017eiumi m\u016bs\u0173 k\u016bnas patiria daugyb\u0119 poky\u010di\u0173, ta\u010diau vienas i\u0161 svarbiausi\u0173 \u2013 raumen\u0173 mas\u0117s ir j\u0117gos suma\u017e\u0117jimas. Tai gali tur\u0117ti didel\u012f poveik\u012f kasdieniam gyvenimui, suma\u017einti fizin\u0119 i\u0161tverm\u0119 ir didinti su\u017ealojim\u0173 rizik\u0105. Laimei, yra b\u016bd\u0173, kaip pad\u0117ti savo k\u016bnui i\u0161laikyti raumen\u0173 mas\u0119 ir j\u0117g\u0105 net ir senstant, o viena i\u0161 j\u0173 \u2013 tinkamas baltym\u0173 vartojimas.<\/span><\/p>

Baltymai \u2013 tai svarbios \u201estatybin\u0117s med\u017eiagos\u201c, kurios ne tik padeda raumenims atsinaujinti, bet ir palaiko bendr\u0105 k\u016bno sveikat\u0105. Tinkamai subalansuota baltym\u0173 mityba gali b\u016bti esmin\u0117 norint i\u0161laikyti raumen\u0173 mas\u0119 ir funkcij\u0105, ypa\u010d senstant. \u0160iame straipsnyje aptarsime, kaip baltymai padeda moterims i\u0161laikyti raumen\u0173 sveikat\u0105 ir j\u0117g\u0105, ypa\u010d su am\u017eiumi.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Raumen\u0173 praradimas su am\u017eiumi: kas tai lemia?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Senstant, m\u016bs\u0173 organizme vyksta nat\u016bral\u016bs poky\u010diai, kurie gali lemti raumen\u0173 praradim\u0105. \u0160is procesas vadinamas **sarkopenija** \u2013 tai progresuojantis raumen\u0173 mas\u0117s suma\u017e\u0117jimas, da\u017enai susij\u0119s su am\u017eiumi. Sarkopenija da\u017enai prasideda nuo 30 met\u0173 ir gali b\u016bti ypa\u010d ry\u0161ki po 60-\u0173j\u0173 gyvenimo met\u0173.<\/span><\/p>

Keletas veiksni\u0173, prisidedan\u010di\u0173 prie raumen\u0173 praradimo senstant:<\/span><\/p>

  1. Hormon\u0173 poky\u010diai: Moterys po menopauz\u0117s susiduria su estrogen\u0173 ir testosterono suma\u017e\u0117jimu, kurie yra svarb\u016bs raumen\u0173 mas\u0117s i\u0161laikymui.<\/span><\/li>
  2. Fizinio aktyvumo suma\u017e\u0117jimas: Su am\u017eiumi moterys da\u017enai ma\u017eina savo fizin\u012f aktyvum\u0105, tod\u0117l raumenys gali prarasti tonus\u0105.<\/span><\/li>
  3. Baltym\u0173 sintez\u0117s suma\u017e\u0117jimas: Su am\u017eiumi m\u016bs\u0173 organizmas praranda geb\u0117jim\u0105 efektyviai sintetinti baltymus, o tai gali sul\u0117tinti raumen\u0173 atsistatym\u0105 ir augim\u0105 po fizin\u0117s veiklos.<\/span><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Kaip baltymai padeda i\u0161laikyti raumen\u0173 mas\u0119 ir j\u0117g\u0105?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    1. Raumen\u0173 atstatymas ir augimas:<\/span><\/li><\/ol>

      Baltymai yra pagrindiniai raumen\u0173 audini\u0173 atstatymo komponentai. Po fizinio kr\u016bvio raumen\u0173 skaidulos patiria mikroskopinius pa\u017eeidimus, kurie turi b\u016bti atstatyti. Baltymai suteikia organizmui reikalingas aminor\u016bg\u0161tis, kurios yra b\u016btinos \u0161iam procesui. Tinkamas baltym\u0173 kiekis mityboje padeda grei\u010diau atsigauti po fizinio kr\u016bvio ir palaikyti raumen\u0173 mas\u0119.<\/span><\/p>

      Su am\u017eiumi \u0161is procesas sul\u0117t\u0117ja, tod\u0117l moterims, vyresn\u0117ms nei 50 met\u0173, labai svarbu u\u017etikrinti pakankam\u0105 baltym\u0173 kiek\u012f, kad palaikyt\u0173 raumen\u0173 sveikat\u0105 ir energij\u0105.<\/span><\/p>

      1. Sarkopenijos prevencija:<\/span><\/li><\/ol>

        Sarkopenijos vystymasis gali b\u016bti suma\u017eintas tinkama mityba, kurioje b\u016bt\u0173 pakankamai baltym\u0173. Remiantis tyrimais, senyvo am\u017eiaus \u017emon\u0117ms baltymai padeda suma\u017einti raumen\u0173 mas\u0117s praradim\u0105 ir palaikyti raumen\u0173 funkcij\u0105. Tai ypa\u010d svarbu moterims, kurios, d\u0117l hormonini\u0173 poky\u010di\u0173, yra labiau linkusios \u012f raumen\u0173 silpn\u0117jim\u0105 su am\u017eiumi.<\/span><\/p>

        Baltym\u0173 vartojimas kartu su j\u0117gos pratimais gali pad\u0117ti u\u017ekirsti keli\u0105 raumen\u0173 mas\u0117s ma\u017e\u0117jimui ir netgi pagerinti raumen\u0173 j\u0117g\u0105.<\/span><\/p>

        1. Geresn\u0117 k\u016bno sud\u0117tis:<\/span><\/li><\/ol>

          Su am\u017eiumi da\u017enai atsiranda raumen\u0173 mas\u0117s praradimas ir k\u016bno riebal\u0173 padid\u0117jimas. Tai gali sukelti \u012fvairi\u0173 sveikatos problem\u0173, \u012fskaitant metabolinius sutrikimus ir \u0161irdies ligas. Tinkamas baltym\u0173 vartojimas gali pad\u0117ti ne tik i\u0161laikyti raumen\u0173 mas\u0119, bet ir pagerinti k\u016bno sud\u0117t\u012f \u2013 ma\u017einti riebalinio audinio kiek\u012f ir didinti raumen\u0173 mas\u0117s procent\u0105.<\/span><\/p>

          Baltymai taip pat suteikia ilgalaik\u012f sotumo jausm\u0105, kas gali pad\u0117ti moterims kontroliuoti svor\u012f ir i\u0161vengti svorio augimo su am\u017eiumi.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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          Kiek baltym\u0173 reik\u0117t\u0173 moterims senstant?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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          Rekomenduojama baltym\u0173 paros norma moterims suaugusioms yra apie 0,8-1 g baltym\u0173 kiekvienam k\u016bno kilogramui, ta\u010diau su am\u017eiumi \u0161is poreikis gali padid\u0117ti. Vyresn\u0117s moterys (nuo 50 met\u0173 ir vyresn\u0117s) tur\u0117t\u0173 siekti 1,2-1,5 g baltym\u0173 kiekvienam kilogramui k\u016bno svorio per dien\u0105, ypa\u010d jei jos yra fizi\u0161kai aktyvios arba patiria raumen\u0173 praradim\u0105.<\/span><\/p>

          Svarbu pasirinkti auk\u0161tos kokyb\u0117s baltym\u0173 \u0161altinius, tokius kaip:<\/span><\/p>

          – Pauk\u0161tiena, \u017euvis, kiau\u0161iniai: Tai gyvuliniai baltym\u0173 \u0161altiniai, kurie yra labai efektyv\u016bs raumen\u0173 atstatymui.<\/span><\/p>

          – Augaliniai baltymai: Tofu, l\u0119\u0161iai, quinoa ir \u010dia s\u0117klos gali b\u016bti puik\u016bs augaliniai baltym\u0173 \u0161altiniai, kurie taip pat gali pad\u0117ti u\u017etikrinti reikaling\u0105 aminor\u016bg\u0161\u010di\u0173 kiek\u012f.<\/span><\/p>

          – Baltym\u0173 papildai: Jei moteris nesugeba pasiekti reikiamo baltym\u0173 kiekio su maistu, labai naudinga vartoti baltym\u0173 papildus (pvz., i\u0161r\u016bg\u0173 ar augalinius baltymus), kad u\u017epildyt\u0173 \u0161\u012f tr\u016bkum\u0105.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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          Fiziniai pratimai ir baltymai: idealus derinys raumen\u0173 sveikatai<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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          Raumen\u0173 mas\u0117s i\u0161laikymui labai svarbus ne tik baltym\u0173 vartojimas, bet ir fizinis aktyvumas. J\u0117gos pratimai ir atsparumo treniruot\u0117s (pvz., su svarmenimis arba elastin\u0117mis juostomis) yra itin efektyv\u016bs palaikant raumen\u0173 sveikat\u0105 ir j\u0117g\u0105. Palaipsniui didinant fizin\u012f kr\u016bv\u012f ir kartu vartojant pakankam\u0105 kiek\u012f baltym\u0173, galima gerokai pagerinti raumen\u0173 funkcij\u0105 ir bendr\u0105 sveikatos b\u016bkl\u0119.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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          I\u0161vada<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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          Senstant raumen\u0173 mas\u0117s ir j\u0117gos i\u0161laikymas tampa vis svarbesnis, ta\u010diau tinkama mityba, kurioje gausu baltym\u0173, gali pad\u0117ti sustabdyti \u0161\u012f proces\u0105 ir netgi pagerinti k\u016bno sud\u0117t\u012f bei fizin\u012f paj\u0117gum\u0105. Baltymai yra esminiai norint u\u017etikrinti raumen\u0173 sveikat\u0105, suma\u017einti raumen\u0173 praradimo rizik\u0105 ir i\u0161laikyti k\u016bno stiprum\u0105 senstant.<\/span><\/p>

          Kartu su reguliaria fizine veikla, subalansuota mityba, kurioje yra pakankamai baltym\u0173, gali pad\u0117ti moterims i\u0161laikyti stipri\u0105 raumen\u0173 mas\u0119, pagerinti gyvenimo kokyb\u0119 ir i\u0161vengti daugelio su sen\u0117jimu susijusi\u0173 sveikatos problem\u0173. Taigi, jei norite gerai jaustis ir i\u0161likti fizi\u0161kai aktyvios ilgus metus, nepamir\u0161kite apie baltymus kaip svarbi\u0105 dal\u012f savo kasdien\u0117je mityboje.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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          Share it<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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          Add products to cart<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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          \"\"<\/div><\/a>\n\t\t\t\t
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          \n\t\t\t\n\t\t\t\tKOD\u0116L BALTYMAI PADEDA NUMESTI SVORIO\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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          Kai girdime \u017eod\u012f „baltymas”, daugelis i\u0161 m\u016bs\u0173 galvoja apie raumen\u0173 auginim\u0105. Baltymai reikalingi raumenims kurti ir palaikyti. Bet jie yra daug daugiau. \u0160iame straipsnyje sporto<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tRead more "\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t

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          \n\t\t\t\n\t\t\t\tPRANC\u016aZI\u0160KO SKREBU\u010cIO SUKTINUKAI\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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          Ar kas ryt\u0105 nusibodo valgyti vis t\u0105 pat\u012f? Ar nor\u0117tum\u0117te pa\u012fvairinti savo pusry\u010dius? Kad ir kaip \u012fmantriai \u0161ie pranc\u016bzi\u0161ki skrebu\u010diai atrodyt\u0173, juos paruo\u0161ti visai nesunku!<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tRead more "\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t

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          \"\"<\/div><\/a>\n\t\t\t\t
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          \n\t\t\t\n\t\t\t\tJ\u0116GOS AR I\u0160TVERM\u0116S TRENIRUOT\u0116S \u2013 K\u0104 PASIRINKTI?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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          Prakaituoti ant b\u0117gimo takelio po j\u0117gos treniruo\u010di\u0173 ar atvirk\u0161\u010diai \u2013 i\u0161 prad\u017ei\u0173 atlikti kardio, o paskui raumen\u0173 stiprinimo treniruot\u0117s? Jei kada nors susim\u0105st\u0117te, kokia treniruo\u010di\u0173<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tRead more "\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t

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          \"\"<\/div><\/a>\n\t\t\t\t
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          \n\t\t\t\n\t\t\t\tS\u0104MONINGOS \u0160VENT\u0116S \u2013 KAIP I\u0160LAIKYTI FORM\u0104 ADVENTO LAIKOTARPIU\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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          Advento sezonas jau \u012fsib\u0117g\u0117jo, o Kal\u0117dos jau visai \u010dia pat! \u017dinoma, daugelis esame susir\u016bpin\u0119 \u2013 kokie skan\u016bs patiekalai ir saldumynai keliaus ant m\u016bs\u0173 \u0161ventinio stalo.<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tRead more "\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t

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          \n\t\t\t\n\t\t\t\tKIEK KALORIJ\u0172 MUMS REIKIA KASDIEN?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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          Ar norite numesti, priaugti ar i\u0161laikyti savo svor\u012f? Tada tur\u0117tum\u0117te \u017einoti koks skai\u010dius kalorij\u0173 jums reikalingas, kad gal\u0117tum\u0117te kontroliuoti savo svor\u012f. \u0160iame straipsnyje j\u016bs ne<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tRead more "\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t

          \n\t\t\t
          \n\t\t\t\t
          \"\"<\/div><\/a>\n\t\t\t\t
          \n\t\t\t\t

          \n\t\t\t\n\t\t\t\tKeksiukas puodelyje\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
          \n\t\t\t

          Su m\u016bs\u0173 „Slim Queen” blyn\u0173 kepimo mi\u0161iniu galite ne tik i\u0161sikepti nuostabiai purius blynus, bet ir pasigaminti fantasti\u0161ko skonio \u201cmug cake\u201d \u2013 pyragai\u010dius puodelyje! Vienas<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tRead more "\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

          Su am\u017eiumi m\u016bs\u0173 k\u016bnas patiria daugyb\u0119 poky\u010di\u0173, ta\u010diau vienas i\u0161 svarbiausi\u0173 \u2013 raumen\u0173 mas\u0117s ir j\u0117gos suma\u017e\u0117jimas. Tai gali tur\u0117ti didel\u012f poveik\u012f kasdieniam gyvenimui, suma\u017einti fizin\u0119 i\u0161tverm\u0119 ir didinti su\u017ealojim\u0173 rizik\u0105. Laimei, yra b\u016bd\u0173, kaip pad\u0117ti savo k\u016bnui i\u0161laikyti raumen\u0173 mas\u0119 ir j\u0117g\u0105 net ir senstant, o viena i\u0161 j\u0173 \u2013 tinkamas baltym\u0173 vartojimas. Baltymai […]<\/p>","protected":false},"author":1,"featured_media":45601,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"no-sidebar","site-content-layout":"plain-container","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[403],"tags":[],"class_list":["post-53980","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-idomu"],"yoast_head":"\nBaltymai ir sveikas sen\u0117jimas: kaip jie padeda moterims i\u0161laikyti raumen\u0173 mas\u0119 ir j\u0117g\u0105? - Fitnsweet.eu<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fitnsweet.eu\/en\/baltymai-ir-sveikas-senejimas-kaip-jie-padeda-moterims-islaikyti-raumenu-mase-ir-jega\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Baltymai ir sveikas sen\u0117jimas: kaip jie padeda moterims i\u0161laikyti raumen\u0173 mas\u0119 ir j\u0117g\u0105? - Fitnsweet.eu\" \/>\n<meta property=\"og:description\" content=\"Su am\u017eiumi m\u016bs\u0173 k\u016bnas patiria daugyb\u0119 poky\u010di\u0173, ta\u010diau vienas i\u0161 svarbiausi\u0173 \u2013 raumen\u0173 mas\u0117s ir j\u0117gos suma\u017e\u0117jimas. Tai gali tur\u0117ti didel\u012f poveik\u012f kasdieniam gyvenimui, suma\u017einti fizin\u0119 i\u0161tverm\u0119 ir didinti su\u017ealojim\u0173 rizik\u0105. Laimei, yra b\u016bd\u0173, kaip pad\u0117ti savo k\u016bnui i\u0161laikyti raumen\u0173 mas\u0119 ir j\u0117g\u0105 net ir senstant, o viena i\u0161 j\u0173 \u2013 tinkamas baltym\u0173 vartojimas. 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