{"id":39082,"date":"2023-11-28T03:23:07","date_gmt":"2023-11-28T01:23:07","guid":{"rendered":"https:\/\/fitnsweet.eu\/?p=39082"},"modified":"2023-11-28T03:31:38","modified_gmt":"2023-11-28T01:31:38","slug":"kiek-kaloriju-mums-reikia-kasdien","status":"publish","type":"post","link":"https:\/\/fitnsweet.eu\/et\/kiek-kaloriju-mums-reikia-kasdien\/","title":{"rendered":"KUI PALJU KALOREID ME VAJAME P\u00c4EVAS?"},"content":{"rendered":"
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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 tik su\u017einosite, kaip greitai ir lengvai apskai\u010diuoti savo asmeninius kalorij\u0173 poreikius, bet ir k\u0105 tai i\u0161 tikr\u0173j\u0173 rei\u0161kia! Paprastai tariant, kuo daugiau judate, tuo daugiau kalorij\u0173 tur\u0117tum\u0117te suvartoti.<\/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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Kas yra kalorijos?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Kalorija yra energijos vienetas. Papras\u010diau tariant, kai j\u016bs\u0173 k\u016bnas vir\u0161kina maist\u0105, gaminama \u0161iluma ir energija. Kuo daugiau kalorij\u0173 yra maiste, tuo daugiau energijos jis suteikia. Informacij\u0105 apie maisto produkto kalorijas paprastai galima rasti ant pakuot\u0117s arba kalorij\u0173 lentel\u0117se internete. Tai leid\u017eia lengvai sekti kalorijas, kad \u012fsitikintum\u0117te, jog nevir\u0161ijate dienos kalorij\u0173 normos ir d\u0117l to nepriaugate svorio.<\/span><\/p>

Energijos (kalorij\u0173 pertekli\u0173) organizmas nedegina, o kaupia riebal\u0173 pavidalu. Kita vertus, jei suvartojate ma\u017eiau kalorij\u0173, nei reikia j\u016bs\u0173 organizmui (kalorij\u0173 deficitas), j\u016bs\u0173 k\u016bnas sunaudoja energij\u0105, sukaupt\u0105 k\u016bno riebal\u0173 pavidalu, ir taip numetate svorio.<\/span><\/p>

Taigi, jei \u017einote savo dienos kalorij\u0173 poreik\u012f, galite tikslingai padidinti arba suma\u017einti k\u016bno riebalus. Tuo atveju, jei valgote daugiau nei sudeginate, j\u016bs\u0173 k\u016bnas gali auginti raumenis. \u017dinoma, tuomet reikia sportuoti!<\/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 kalorij\u0173 yra baltymuose, angliavandeniuose ir riebaluose? <\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Vis\u0173 \u0161i\u0173 trij\u0173 makroelement\u0173 \u2013 baltym\u0173, angliavandeni\u0173 ir riebal\u0173 kalorij\u0173 tankis skiriasi. Riebalai turi did\u017eiausi\u0105 kalorij\u0173 tank\u012f \u2013 9 kalorijas 1 grame. Jei galvojate „tada a\u0161 tiesiog nevalgysiu riebal\u0173\u201c \u2013 \u00a0klystate! Nesotieji riebalai, tokie kaip omega 3 ir omega 6, yra esminiai komponentai k\u016bno funkcionavimui ir m\u016bs\u0173 med\u017eiag\u0173 apykaitai. Svarbu atminti, kad labai svarbu riebal\u0173 kokyb\u0117 ir kiekis \u2013 nesotieji riebal\u0173 \u0161altiniai, tokie kaip avokadai, rie\u0161utai, s\u0117klos, augaliniai aliejai ir \u017euvis yra patys tinkamiausi. Sveikoje mityboje nereik\u0117t\u0173 pamir\u0161ti vis\u0173 trij\u0173 makroelement\u0173 \u2013 neso\u010di\u0173j\u0173 riebal\u0173, angliavandeni\u0173 ir baltym\u0173!<\/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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Kas yra kalorij\u0173 poreikis ir kaip j\u012f apskai\u010diuoti? <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Kalorij\u0173 poreikis yra kalorij\u0173 kiekis, kur\u012f tur\u0117tum\u0117te suvartoti kasdien, kad i\u0161laikytum\u0117te savo svor\u012f, o tai yra energijos kiekis, kurio j\u016bs\u0173 organizmui reikia per dien\u0105, kad jis veikt\u0173.<\/span><\/p>

Kalorij\u0173 poreik\u012f sudaro \u0161ie du veiksniai:<\/span><\/p>

  1. Bazinis med\u017eiag\u0173 apykaitos (BMA) greitis<\/em><\/span><\/li><\/ol>

    Bazinis med\u017eiag\u0173 apykaitos greitis yra energijos kiekis, kur\u012f k\u016bnas naudoja visi\u0161koje ramyb\u0117s b\u016bsenoje. Net kai miegate ar ilsit\u0117s ant sofos, j\u016bs\u0173 k\u016bnas eikvoja energij\u0105.<\/span><\/p>

    1. Med\u017eiag\u0173 apykaitos greitis<\/em><\/span><\/li><\/ol>

      Med\u017eiag\u0173 apykaita apib\u016bdina papildom\u0105 energij\u0105, kurios reikia fiziniam aktyvumui, pvz.: jei sportuojate, einate p\u0117s\u010diomis ar va\u017eiuojate dvira\u010diu \u012f darb\u0105.<\/span><\/p>

      Bendra apykaita<\/em><\/span><\/p>

      Jei sud\u0117sime bazin\u012f ir med\u017eiag\u0173 apykaitos grei\u010dius, gausime bendr\u0105 med\u017eiag\u0173 apykaitos greit\u012f. Tai rodo, kiek kalorij\u0173 sudeginate kasdien ir kiek kalorij\u0173 tur\u0117tum\u0117te suvartoti, kad i\u0161laikytum\u0117te savo svor\u012f.<\/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 vidutini\u0161kai kalorij\u0173 reik\u0117t\u0173 suvartoti kasdien? <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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      Kalorij\u0173 poreikis priklauso nuo daugelio veiksni\u0173, pvz. am\u017eiaus, svorio, \u016bgio ir kasdien\u0117s veiklos. Pavyzd\u017eiui, 19-50 met\u0173 merginoms ir moterims, kurios did\u017ei\u0105j\u0105 savo kasdienio gyvenimo dal\u012f praleid\u017eia s\u0117d\u0117damos ir turi \u017eem\u0105 aktyvumo lyg\u012f, per dien\u0105 reik\u0117t\u0173 sunaudoti 1900 kalorij\u0173.<\/span><\/p>

      Naudodamiesi k\u016bno mas\u0117s indeksu ir juosmens bei klub\u0173 santykiu galite su\u017einoti ar pagal j\u016bs\u0173 \u016bg\u012f j\u016bs\u0173 svoris yra normalus, ar yra antsvoris ar svoris yra per ma\u017eas. Ta\u010diau netur\u0117tum\u0117te pervertinti \u0161i\u0173 skai\u010diuokli\u0173 rezultato, nes jie neb\u016btinai atitinka tikr\u0105j\u012f vaizd\u0105. Pavyzd\u017eiui, KMI neatsi\u017evelgia \u012f raumen\u0173 mas\u0119, o raumenys yra sunkesni u\u017e riebalus, tod\u0117l normalu, kad sportinink\u0173 KMI yra didesnis.<\/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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      Kaip atsikratyti nepageidaujam\u0173 kilogram\u0173?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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      Norint numesti svorio, reikalingas kalorij\u0173 deficitas, rei\u0161kia tur\u0117tum\u0117te sudeginti daugiau kalorij\u0173, nei j\u0173 suvartoti. Jei nustatysite auk\u0161t\u0105 kalorij\u0173 deficit\u0105, svor\u012f greitai numesite, ta\u010diau grei\u010diausiai kent\u0117site nuo nuolatinio nor\u0117jimo valgyti. Taigi, norint liekn\u0117ti sveikai ir i\u0161laikyti motyvacij\u0105, svarbu, kad kalorij\u0173 deficitas neb\u016bt\u0173 per didelis. Rekomenduojame kasdien suvartoti 300-500 kalorijomis ma\u017eiau nei \u012fprastai. Svarbu atkreipti d\u0117mes\u012f, kad suvartojant ma\u017eiau kalorij\u0173, med\u017eiag\u0173 apykaita gali sul\u0117t\u0117ti, tod\u0117l laikui b\u0117gant kalorij\u0173 suvartojimas tur\u0117t\u0173 b\u016bti reguliuojamas.<\/span><\/p>

      M\u016bs\u0173 patarimas \u2013 jei nesate tikros ir bijote pakenkti savo sveikatai dietos metu, prasminga kreiptis \u012f kompetenting\u0105 trener\u012f ar dietolog\u0105. Suvartodami ma\u017eiau kalorij\u0173, atsi\u017evelgiant \u012f j\u016bs\u0173 fizin\u0119 veikl\u0105, tur\u0117tum\u0117te sveikai ir ilgainiui numesti svorio.<\/span><\/p>

      Kad tiksl\u0105 pasiekti b\u016bt\u0173 lengviau, turime jums kelet\u0105 produkt\u0173, kurie gali palengvinti svorio metim\u0105! Esame \u012fsitikin\u0119 \u2013 norint numesti svorio nereikia atsisakyti gero skonio ir malonumo!<\/span>

      <\/p>

      Visi patarimai yra tik orientaciniai. N\u0117ra tikslios formul\u0117s, kuri gal\u0117t\u0173 tiksliai apskai\u010diuoti, kiek jums reikia valgyti, nes kiekvienas \u017emogus yra individualus. Tod\u0117l nukrypimai nuo bazinio med\u017eiag\u0173 apykaitos grei\u010dio yra visi\u0161kai normal\u016bs. Tol, kol jau\u010diat\u0117s patogiai savo k\u016bne ir nesate labai ma\u017eo svorio ar neturite per didelio antsvorio, tur\u0117tum\u0117te per daug nekreipti d\u0117mesio \u012f svorio test\u0173 rezultatus. Atminkite, kad n\u0117ra nieko gra\u017eiau u\u017e moter\u012f, kuri spinduliuoja i\u0161 vidaus ir jau\u010diasi patogiai savo k\u016bne. Tod\u0117l i\u0161mokite myl\u0117ti save, tada visada b\u016bsite laiminga!<\/em><\/strong><\/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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      Jaga seda<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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      Lisa tooted ostukorvi<\/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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      \n\t\t\t\n\t\t\t\tMIKS VALK AITAB KAALUST ALLA V\u00f5tta\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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      Kui kuuleme s\u00f5na valk, m\u00f5tleb enamik meist lihaste kasvatamisele. Valku on vaja lihaste ehitamiseks ja s\u00e4ilitamiseks. Kuid neid on palju rohkem. Selles artiklis sport<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tLoe rohkem "\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\tPRANTSUSE r\u00f6stsaiarullid\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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      Kas keegi v\u00e4sib hommikuti sama s\u00f6\u00f6misest? Kas soovite oma hommikus\u00f6\u00f6ki mitmekesistada? \u00dcksk\u00f5ik kui uhked need prantsuse r\u00f6stsaiad ka ei n\u00e4eks, on neid t\u00f5esti lihtne valmistada!<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tLoe rohkem "\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\tJ\u00d5U- V\u00d5I VASTUPIDAVUSE TREENING \u2013 KUMMAT VALIDA?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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      Higistada see jooksulindil p\u00e4rast j\u00f5utreeningut v\u00f5i vastupidi, tehes k\u00f5igepealt kardiot ja seej\u00e4rel j\u00f5utreeningut? Kui olete kunagi m\u00f5elnud, millist treeningut<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tLoe rohkem "\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\tTEADLIK T\u00c4HISTAMINE \u2013 KUIDAS HOIDDA FORS ADVENDI AJAL\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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      Advendiaeg on juba t\u00e4ies hoos ja j\u00f5ulud on kohe-kohe k\u00e4es! Muidugi on paljud meist mures, millised maitsvad road ja maiustused meie p\u00fchadelauale tulevad.<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tLoe rohkem "\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\tKUI PALJU KALOREID ME VAJAME P\u00c4EVAS?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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      Kas soovite kaalust alla v\u00f5tta, juurde v\u00f5tta v\u00f5i s\u00e4ilitada? Siis peaksite teadma oma kehakaalu kontrollimiseks vajalike kalorite arvu. Selles artiklis te seda ei tee<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tLoe rohkem "\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\tTassis kook\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
      \n\t\t\t

      Meie "Slim Queen" pannkoogik\u00fcpsetusseguga ei saa mitte ainult k\u00fcpsetada imeliselt kohevaid pannkooke, vaid valmistada ka fantastilise maitsega "kruusikoogi" - koogid tassis! \u00dcks<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tLoe rohkem "\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":"

      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 tik su\u017einosite, kaip greitai ir lengvai apskai\u010diuoti savo asmeninius kalorij\u0173 poreikius, bet ir k\u0105 tai i\u0161 tikr\u0173j\u0173 rei\u0161kia! Paprastai tariant, kuo daugiau judate, tuo daugiau kalorij\u0173 tur\u0117tum\u0117te suvartoti. Kas yra […]<\/p>","protected":false},"author":1,"featured_media":39084,"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":[390],"tags":[],"class_list":["post-39082","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-receptai"],"yoast_head":"\nKIEK KALORIJ\u0172 MUMS REIKIA KASDIEN? - 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\/et\/kiek-kaloriju-mums-reikia-kasdien\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"KIEK KALORIJ\u0172 MUMS REIKIA KASDIEN? - Fitnsweet.eu\" \/>\n<meta property=\"og:description\" content=\"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 tik su\u017einosite, kaip greitai ir lengvai apskai\u010diuoti savo asmeninius kalorij\u0173 poreikius, bet ir k\u0105 tai i\u0161 tikr\u0173j\u0173 rei\u0161kia! Paprastai tariant, kuo daugiau judate, tuo daugiau kalorij\u0173 tur\u0117tum\u0117te suvartoti. 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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 tik su\u017einosite, kaip greitai ir lengvai apskai\u010diuoti savo asmeninius kalorij\u0173 poreikius, bet ir k\u0105 tai i\u0161 tikr\u0173j\u0173 rei\u0161kia! Paprastai tariant, kuo daugiau judate, tuo daugiau kalorij\u0173 tur\u0117tum\u0117te suvartoti. 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