{"id":38708,"date":"2023-11-09T01:57:20","date_gmt":"2023-11-08T23:57:20","guid":{"rendered":"https:\/\/fitnsweet.eu\/?p=38708"},"modified":"2023-11-09T01:57:51","modified_gmt":"2023-11-08T23:57:51","slug":"kodel-moterims-reikia-baltymu","status":"publish","type":"post","link":"https:\/\/fitnsweet.eu\/lv\/kodel-moterims-reikia-baltymu\/","title":{"rendered":"Kod\u0117l moterims reikia baltym\u0173?"},"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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Baltymai yra itin svarbi med\u017eiaga, reikalinga stipriems raumenims, sveikiems kaulams, hormon\u0173 gamybai ir padedanti i\u0161laikyti sotumo jausm\u0105. Baltymai susideda i\u0161 aminor\u016bg\u0161\u010di\u0173, kurios yra b\u016btinos beveik kiekvienai k\u016bno funkcijai. Tai organizmo \u201estatybin\u0117 med\u017eiaga\u201c, kuri u\u017etikrina skland\u017ei\u0105 imunin\u0117s ir hormonin\u0117s sistemos veikl\u0105.<\/p>

Baltymai moterims ypa\u010d reikalingi menopauz\u0117s laikotarpiu.\u00a0 Prasid\u0117jus \u0161iam gyvenimo etapui m\u016bs\u0173 organizmas nebegali naudoti baltym\u0173 taip efektyviai, kaip anks\u010diau. Be to, menopauz\u0117s metu suma\u017e\u0117jus estrogen\u0173 kiekiui, tuo pat metu ma\u017e\u0117ja raumen\u0173 mas\u0117 ir kaul\u0173 stiprumas. Baltymus ne tik svarbu \u012ftraukti \u012f kiekvieno valgio racion\u0105, ta\u010diau ir rinktis juos atsakingai. \u012e mityb\u0105 \u012ftraukus kokybi\u0161k\u0173 baltym\u0173 \u012fvairov\u0119, sustiprinsime imunin\u0119 sistem\u0105, auginsime ir palaikysime raumen\u0173 mas\u0119, i\u0161laikysime sveik\u0105 ir stangri\u0105 od\u0105.<\/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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Kod\u0117l BALTYMAI svarb\u016bs menopauz\u0117s metu?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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PRIE\u017dASTIS NR. 1: NUO 40-TIES MES PRARANDAME RAUMEN\u0172 MAS\u0118<\/strong><\/p>

Sulaukus 40-ties, raumen\u0173 mas\u0117 pradeda ma\u017e\u0117ti. Per ma\u017eai raumen\u0173 rei\u0161kia padid\u0117jus\u012f silpnum\u0105, nuovarg\u012f ir traum\u0173 rizik\u0105, nes jie apsaugo m\u016bs\u0173 s\u0105narius, kaulus ir net organus. Kuo daugiau raumen\u0173 turime, tuo geriau! Raumenys yra sudaryti i\u0161 baltym\u0173, o \u0161ie sintetinami i\u0161 m\u016bs\u0173 suvalgyto maisto. Kuo vyresn\u0117s tampame, tuo sunkiau m\u016bs\u0173 organizmui tai padaryti, tod\u0117l jam reikia pagalbos \u2013 daugiau ir kokybi\u0161kesni\u0173 baltym\u0173.<\/p>

PRIE\u017dASTIS NR. 2: MA\u017dIAU VALGOME<\/strong><\/p>

Vyresniame am\u017eiuje d\u0117l ma\u017eesnio kalorij\u0173 poreikio da\u017enai suma\u017e\u0117ja apetitas. Kartais nenor\u0117damos priaugti svorio tiesiog valgome ma\u017eiau arba renkam\u0117s nemaistingus produktus.\u00a0 Deja, tai rei\u0161kia, kad su maistu organizmas gauna nepakankam\u0105 baltym\u0173 kiek\u012f ir ima skaidyti esamus audinius, pavyzd\u017eiui, raumenis.<\/p>

PRIE\u017dASTIS NR. 3: PER MA\u017dAI JUDAME <\/span><\/b><\/p>

Su metais vis ma\u017eiau judame, tod\u0117l prarandame vis daugiau raumen\u0173 mas\u0117s. Turime ne tik stengtis padidinti fizin\u012f aktyvum\u0105, ta\u010diau \u012f racion\u0105 \u012ftraukti ir kuo daugiau baltym\u0173<\/span>! <\/span><\/p>

PRIE\u017dASTIS NR. 4: BALTYMUS ORGANI<\/span><\/b>ZMAS <\/span><\/b>APDOROJA NE TAIP EFEKTYVIAI<\/span><\/b><\/p>

\u00a0<\/p>

Menopauz\u0117s laikotarpiu m\u016bs\u0173 organizmas nebegali naudoti baltym\u0173 taip efektyviai kaip anks\u010diau. 50-met\u0117s moters k\u016bnas baltymus i\u0161 maisto pasisavina daug pras\u010diau nei 20-met\u0117s, tod\u0117l vyresn\u0117 moteris negauna pakankamai baltym\u0173, reikaling\u0173 raumen\u0173 stiprinimui. Taigi, jai reikia didesnio baltym\u0173 kiekio, kad pasiekt\u0173 t\u0105 pa\u010di\u0105 raumen\u0173 mas\u0119. Naujausi tyrimai rekomenduoja apie 1,4 gramo baltym\u0173 kilogramui k\u016bno svorio.

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PRIE\u017dASTIS NR. 5: BALTYMAI PADEDA ATSIKRATYTI NEREIKALING\u0172 KILOGRAM\u0172<\/span><\/b><\/p>

\u00a0<\/p>

D\u0117l savo \u012ftakos sotumui ir raumen\u0173 auginimui baltymai taip pat padeda numesti svorio. Be to, jeigu baltymai valgomi kartu su angliavandeniais, jie stabilizuoja cukraus kiek\u012f kraujyje. D\u0117l to jie itin palengvina nuotaikos svyravimus menopauz\u0117s metu, suma\u017eina diabeto rizik\u0105.\u00a0<\/span><\/p>

\u00a0<\/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 tur\u0117\u010diau valgyti menopauz\u0117s laikotarpiu? <\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Idealiu atveju baltym\u0173 suvartojimas tur\u0117t\u0173 b\u016bti paskirstytas per tris pagrindinius valgius per dien\u0105, t.y. pusry\u010dius, pietus ir vakarien\u0119. \u00a0Taigi baltymai, turintys plat\u0173 aminor\u016bg\u0161\u010di\u0173 spektr\u0105, tur\u0117t\u0173 atsidurti l\u0117k\u0161t\u0117je kiekvieno valgymo metu. Kiek baltym\u0173 jums idealiai tinka, priklauso nuo j\u016bs\u0173 \u016bgio ir nuo j\u016bs\u0173 fizinio aktyvumo. Kuo auk\u0161tesn\u0117 ir aktyvesn\u0117 esate, tuo daugiau baltym\u0173 jums reikia.<\/p>

2010 m. atliktas tyrimas parod\u0117, kad 1,4\u20131,8 gramo kilogramui k\u016bno svorio yra optimalus baltym\u0173 suvartojimas. Jei daug sportuojate \u2013 rekomenduojama suvartoti daugiau baltym\u0173, ta\u010diau \u0161is kiekis taip pat priklauso nuo sporto r\u016b\u0161ies ir intensyvumo.<\/p>

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Svarbu pamin\u0117ti, kad baltymai yra gyvybi\u0161kai svarb\u016bs ne tik brandesnio am\u017eiaus moterims. Jie yra labai reikalingi \u017emon\u0117ms, sveikstantiems po \u012fvairi\u0173 operacij\u0173, traum\u0173, tiems, kuri\u0173 jud\u0117jimas yra apribotas. Taip pat besilaukian\u010dioms ar k\u016bdik\u012f maitinan\u010dioms moterims \u2013 per dien\u0105 jos tur\u0117t\u0173 suvartoti beveik ketvirtadaliu daugiau baltym\u0173, nei j\u0173 vartojo iki n\u0117\u0161tumo.<\/p>

Didesnis baltym\u0173 kiekio suvartojimas tur\u0117t\u0173 b\u016bti aktualus ir moterims, patirian\u010dioms nuolatin\u012f stres\u0105. Pastovus streso hormono kortizolio i\u0161siskyrimas \u012f krauj\u0105 rei\u0161kia, kad suvalgyti baltymai yra naudojami, o ne pasiimami. D\u0117l \u0161ios prie\u017easties, baltym\u0173 tur\u0117t\u0173 b\u016bti suvartojama daugiau.<\/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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Dalies ar to<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Pievienot produktus grozam<\/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\tK\u0100P\u0112C PROTE\u012aNS PAL\u012aDZ ZAUD\u0112T SVARU\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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Kad m\u0113s dzirdam v\u0101rdu prote\u012bns, liel\u0101k\u0101 da\u013ca no mums dom\u0101 par musku\u013cu veido\u0161anu. Olbaltumvielas ir nepiecie\u0161amas musku\u013cu veido\u0161anai un uztur\u0113\u0161anai. Bet tie ir daudz vair\u0101k. \u0160aj\u0101 rakst\u0101 sports<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tLas\u012bt vair\u0101k "\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\tFRAN\u010cU GRAUZZ\u012a\u0160U RU\u013b\u013bI\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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Vai k\u0101dam apn\u012bk no r\u012bta \u0113st vienu un to pa\u0161u? Vai v\u0113laties da\u017e\u0101dot savas brokastis? Lai ar\u012b cik grezni izskat\u0101s \u0161ie fran\u010du grauzdi\u0146i, tos ir patie\u0161\u0101m viegli pagatavot!<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tLas\u012bt vair\u0101k "\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\tSP\u0112KA VAI IZTUR\u012aBAS TRENI\u0145I \u2013 KURU IZV\u0112L\u0112TIES?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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Izsv\u012bst to uz skrejceli\u0146a p\u0113c sp\u0113ka treni\u0146a vai otr\u0101di, vispirms veicot kardio un p\u0113c tam sp\u0113ka treni\u0146u? Ja k\u0101dreiz esat dom\u0101jis, k\u0101da veida treni\u0146\u0161<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tLas\u012bt vair\u0101k "\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\tAPZIN\u0100TI SV\u0112TKI \u2013 K\u0100 UZTUR\u0112T V\u0112RT\u012aBU ADVENTES LAIK\u0100\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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Adventes laiks jau rit piln\u0101 spar\u0101, un Ziemassv\u0113tki ir tepat aiz st\u016bra! Protams, daudzus no mums uztrauc, k\u0101di gardi \u0113dieni un saldumi b\u016bs uz m\u016bsu sv\u0113tku galda.<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tLas\u012bt vair\u0101k "\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\tCIK KALORIJAS IR VAJAG DIEN\u0100?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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Vai v\u0113laties zaud\u0113t, ieg\u016bt vai saglab\u0101t savu svaru? Tad jums vajadz\u0113tu zin\u0101t nepiecie\u0161amo kaloriju skaitu, lai kontrol\u0113tu savu svaru. \u0160aj\u0101 rakst\u0101 j\u016bs to nedar\u0101t<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tLas\u012bt vair\u0101k "\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\tK\u0113kss kr\u016bz\u012bt\u0113\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t
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Ar m\u016bsu "Slim Queen" pank\u016bku cep\u0161anas mais\u012bjumu j\u016bs varat ne tikai izcept br\u012bni\u0161\u0137\u012bgi p\u016bkainas pank\u016bkas, bet ar\u012b pagatavot fantastiskas gar\u0161as "kr\u016b\u010du k\u016bku" - k\u016bkas kr\u016bz\u0113! Viens<\/p>\n\t\t<\/div>\n\t\t\n\t\t\n\t\t\tLas\u012bt vair\u0101k "\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":"

Baltymai yra itin svarbi med\u017eiaga, reikalinga stipriems raumenims, sveikiems kaulams, hormon\u0173 gamybai ir padedanti i\u0161laikyti sotumo jausm\u0105. Baltymai susideda i\u0161 aminor\u016bg\u0161\u010di\u0173, kurios yra b\u016btinos beveik kiekvienai k\u016bno funkcijai. Tai organizmo \u201estatybin\u0117 med\u017eiaga\u201c, kuri u\u017etikrina skland\u017ei\u0105 imunin\u0117s ir hormonin\u0117s sistemos veikl\u0105. Baltymai moterims ypa\u010d reikalingi menopauz\u0117s laikotarpiu.\u00a0 Prasid\u0117jus \u0161iam gyvenimo etapui m\u016bs\u0173 organizmas nebegali naudoti baltym\u0173 […]<\/p>","protected":false},"author":1,"featured_media":38710,"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-38708","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-receptai"],"yoast_head":"\nKod\u0117l moterims reikia baltym\u0173? - 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\/lv\/kodel-moterims-reikia-baltymu\/\" \/>\n<meta property=\"og:locale\" content=\"lv_LV\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kod\u0117l moterims reikia baltym\u0173? - Fitnsweet.eu\" \/>\n<meta property=\"og:description\" content=\"Baltymai yra itin svarbi med\u017eiaga, reikalinga stipriems raumenims, sveikiems kaulams, hormon\u0173 gamybai ir padedanti i\u0161laikyti sotumo jausm\u0105. Baltymai susideda i\u0161 aminor\u016bg\u0161\u010di\u0173, kurios yra b\u016btinos beveik kiekvienai k\u016bno funkcijai. Tai organizmo \u201estatybin\u0117 med\u017eiaga\u201c, kuri u\u017etikrina skland\u017ei\u0105 imunin\u0117s ir hormonin\u0117s sistemos veikl\u0105. 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