{"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\/lv\/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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          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\t\t\t<\/span>\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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          \"\"<\/div><\/a>\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

          \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\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":"

          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\/lv\/baltymai-ir-sveikas-senejimas-kaip-jie-padeda-moterims-islaikyti-raumenu-mase-ir-jega\/\" \/>\n<meta property=\"og:locale\" content=\"lv_LV\" \/>\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. 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