{"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\/lv\/kiek-kaloriju-mums-reikia-kasdien\/","title":{"rendered":"CIK KALORIJAS IR VAJAG DIEN\u0100?"},"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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      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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      \"\"<\/div><\/a>\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
      \n\t\t\t

      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":"

      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\/lv\/kiek-kaloriju-mums-reikia-kasdien\/\" \/>\n<meta property=\"og:locale\" content=\"lv_LV\" \/>\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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