{"id":2222,"date":"2023-02-23T11:13:18","date_gmt":"2023-02-23T08:13:18","guid":{"rendered":"https:\/\/www.sakiaivsb.lt\/?p=2222"},"modified":"2023-02-23T11:13:19","modified_gmt":"2023-02-23T08:13:19","slug":"norite-buti-energingi-visa-diena-sie-produktai-pusryciu-cempionai","status":"publish","type":"post","link":"https:\/\/www.sakiaivsb.lt\/?p=2222","title":{"rendered":"Norite b\u016bti energingi vis\u0105 dien\u0105? \u0160ie produktai \u2013 pusry\u010di\u0173 \u010dempionai"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Norite prad\u0117ti dien\u0105 prad\u0117ti puikiai ir kupini j\u0117g\u0173? Pusry\u010diams rinkit\u0117s maistingus patiekalus. Tiesa, kad n\u0117 vienas produktas n\u0117ra geresnis u\u017e kit\u0105, ta\u010diau maistingomis med\u017eiagomis turtingi pusry\u010diai gali pakrauti energija j\u016bs\u0173 prot\u0105 ir k\u016bn\u0105.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nesvarbu, ar pusry\u010dius valgote kasdien, ar retai jiems skiriate laiko, pirmojo dienos maisto, kuriame gausu svarbiausi\u0173 vitamin\u0173 ir mineral\u0173, pakeitimas \u012f tok\u012f, kuriame gausu svarbiausi\u0173 vitamin\u0173 ir mineral\u0173, pad\u0117s \u012fveikti galim\u0105 \u201esmegen\u0173 r\u016bk\u0105\u201c, kuri\u0105 paprastai sukelia ma\u017eas cukraus kiekis kraujyje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tyrimai rodo, kad tie, kurie nereguliariai valgo pusry\u010dius, susiduria su didesne med\u017eiag\u0173 apykaitos problem\u0173 rizika. Negana to, reguliariai valgantys pusry\u010dius da\u017enai turi ma\u017eesn\u012f cholesterolio lyg\u012f kraujyje, d\u0117l ko susiduria ir su ma\u017eesne \u0161irdies lig\u0173 rizika. Net jei ir priklausote tiems, kurie teigia, jog rytais nejau\u010dia alkio, pabandykite i\u0161siugdyti pusry\u010di\u0173 valgymo \u012fprot\u012f, prisijaukindami \u0161\u012f valgym\u0105 po truput\u012f. Prad\u0117kite ma\u017eais \u017eingsneliais ir bandym\u0173 b\u016bdu testuokite, kurie produktai padeda jaustis geriausiai. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Kaip tur\u0117t\u0173 atrodyti subalansuoti pusry\u010diai? <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pirmiausia, tur\u0117tum\u0117te siekti, kad \u012f pusry\u010dius \u012feit\u0173 baltym\u0173, skaidulomis praturtint\u0173 angliavandeni\u0173 bei ger\u0173j\u0173 riebal\u0173 trijul\u0117. \u012e \u0161\u012f kmplekt\u0105 galite laisvai prid\u0117ti m\u0117gstam\u0173 vaisi\u0173 ir dar\u017eovi\u0173. Ta\u010diau venkite baltymus ir skaidulomis praturtintus angliavandenius pakeisti gausesniu riebal\u0173 kiekiu \u2013 tam, kad dien\u0105 prad\u0117tum\u0117te kupini energijos, jums reikia visos trijul\u0117s. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nepriklausomai nuo to, kaip dabar atrodo j\u016bs\u0173 maisto spintel\u0117s, goodhousekeeping.com si\u016blo vadovautis \u0161iomis mitybos specialist\u0173 patvirtintomis rekomendacijomis, kad pusry\u010diai b\u016bt\u0173 malon\u016bs ir sot\u016bs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Steb\u0117kite prid\u0117tinio cukraus kiek\u012f. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">J\u016bs\u0173 m\u0117gstamiausi pusry\u010diai gali b\u016bti s\u016br\u016bs, ta\u010diau cukrus gali sl\u0117ptis tokiuose produktuose kaip granola, avi\u017ein\u0117 ko\u0161\u0117, omletas, beigeliai, dribsniai ir \u012fvair\u016bs baton\u0117liai, taip pat sultyse, arbatoje ar kavoje. Stenkit\u0117s rinktis nesaldintus produktus (\u012fskaitant ir augalin\u012f pien\u0105 kavai) ir stenkit\u0117s, kad cukraus kiekis viename ingrediente nevir\u0161yt\u0173 10 g.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"670\" height=\"446\" src=\"https:\/\/www.sakiaivsb.lt\/wp-content\/uploads\/2023\/02\/1-2.jpg\" alt=\"\" class=\"wp-image-2223\" srcset=\"https:\/\/www.sakiaivsb.lt\/wp-content\/uploads\/2023\/02\/1-2.jpg 670w, https:\/\/www.sakiaivsb.lt\/wp-content\/uploads\/2023\/02\/1-2-300x200.jpg 300w\" sizes=\"auto, (max-width: 670px) 100vw, 670px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Pasikraukite energija rinkdamiesi \u0161vie\u017eio derliaus produktus. Salotos pusry\u010diams? Kod\u0117l gi ne? D\u0117liokite savo pusry\u010di\u0173 l\u0117k\u0161t\u0119 i\u0161 \u0161vie\u017ei\u0173 salot\u0173 ir dar\u017eovi\u0173 liku\u010di\u0173, kiau\u0161ini\u0173. Papildomos skaidulos pad\u0117s ilgiau jausti sotum\u0105 ir suteiks dar daugiau energijos. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Rinkit\u0117s liesus baltymus <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Skrudinta \u0161onin\u0117 \u2013 gardu, bet tokiais gardumynais reik\u0117t\u0173 m\u0117gautis saikingai. Geriau rinkit\u0117s \u017euv\u012f ar lies\u0105 m\u0117s\u0105, pavyzd\u017eiui, pauk\u0161tien\u0105, ank\u0161tines dar\u017eoves, pupeles, nesaldintus pieno produktus vietoj apdirbt\u0173 m\u0117sos produkt\u0173. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ne\u017einote nuo ko prad\u0117ti? <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Papildykite savo pusry\u010di\u0173 racion\u0105 \u0161iais maistingais produktais. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pilno gr\u016bdo produktai <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pilno gr\u016bdo produktuose gausu antioksidant\u0173, kurie saugo j\u016bs\u0173 l\u0105steles nuo u\u017edegimini\u0173 proces\u0173. Taip pat jie yra praturtinti tokiais mineralais kaip kalcis, gele\u017eis, magnis, kalis, cinkas, kurie labai svarb\u016bs imunin\u0117s sistemos bei \u0161irdies veiklai. B grup\u0117s vitaminai, kuri\u0173 irgi gausu \u0161ioje produkt\u0173 grup\u0117je, padeda organizmui maist\u0105 paversti energija.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"670\" height=\"443\" src=\"https:\/\/www.sakiaivsb.lt\/wp-content\/uploads\/2023\/02\/2-2.jpg\" alt=\"\" class=\"wp-image-2224\" srcset=\"https:\/\/www.sakiaivsb.lt\/wp-content\/uploads\/2023\/02\/2-2.jpg 670w, https:\/\/www.sakiaivsb.lt\/wp-content\/uploads\/2023\/02\/2-2-300x198.jpg 300w\" sizes=\"auto, (max-width: 670px) 100vw, 670px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Su \u0161iais produktais galite gaminti pusry\u010di\u0173 duben\u0117lius: pagrindui naudoti kinvos, sor\u0173 ar griki\u0173 kruopas ir jas gardinti s\u016briais (kiau\u0161iniais, rie\u0161ustais, la\u0161i\u0161a) ar sald\u017eiais (migdol\u0173 pienu, medumi) priedais. Beje, duona irgi gali b\u016bti dalimi maisting\u0173 pusry\u010di\u0173, tereikia rinktis i\u0161kept\u0105 i\u0161 pilno gr\u016bdo milt\u0173. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Baltyminiai kokteiliai <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Baltyminiai kokteiliai n\u0117ra tiesiog paprastas b\u016bdas pasiekti baltym\u0173 suvartojimo norm\u0105. Tai \u2013 ir b\u016bdas \u012ftraukti daugiau dar\u017eovi\u0173 \u012f savo mityb\u0105. Nor\u0117dami papildyti savo baltymin\u012f kokteil\u012f naudingomis med\u017eiagomis, pabandykite kartu su baltym\u0173 milteliais kokteili\u0173 plaktuv\u0117je sumai\u0161yti por\u0105 sauj\u0173 \u0161pinat\u0173, \u0161iek tiek nesaldinto rie\u0161ut\u0173 pieno, uog\u0173 ir \u0161iek tiek cinamono. Rinkdamiesi baltyminius miltelius, \u017ei\u016br\u0117kite, kad juose b\u016bt\u0173 pilnas baltymas, kuriame b\u016bt\u0173 visos reikalingos amino r\u016bg\u0161tys, taip pat venkite saldikli\u0173.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"670\" height=\"444\" src=\"https:\/\/www.sakiaivsb.lt\/wp-content\/uploads\/2023\/02\/3-2.jpg\" alt=\"\" class=\"wp-image-2225\" srcset=\"https:\/\/www.sakiaivsb.lt\/wp-content\/uploads\/2023\/02\/3-2.jpg 670w, https:\/\/www.sakiaivsb.lt\/wp-content\/uploads\/2023\/02\/3-2-300x199.jpg 300w\" sizes=\"auto, (max-width: 670px) 100vw, 670px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Bananai <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bananai padeda ilgiau jaustis sotiems. Juose esanti folio r\u016bg\u0161tis bei B grup\u0117s vitaminai prisideda prie skland\u017eios serotonino gamybos, padeda palaikyti ger\u0105 nuotaik\u0105 bei suma\u017einti nerim\u0105. Tirpios skaidulos padeda ma\u017einti cholesterolio kiek\u012f kraujyje, pa\u0161alindamos j\u012f i\u0161 vir\u0161kinamojo trakto ir neleisdamos jam patekti \u012f krauj\u0105. Jeigu rytais sportuojate, bananuose esantys elektrolitai, kalis ir magnis pad\u0117s grei\u010diau atsistatyti po treniruot\u0117s. Bananais galite pagardinti rytin\u0119 avi\u017e\u0173 ko\u0161\u0119.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"670\" height=\"446\" src=\"https:\/\/www.sakiaivsb.lt\/wp-content\/uploads\/2023\/02\/4-2.jpg\" alt=\"\" class=\"wp-image-2226\" srcset=\"https:\/\/www.sakiaivsb.lt\/wp-content\/uploads\/2023\/02\/4-2.jpg 670w, https:\/\/www.sakiaivsb.lt\/wp-content\/uploads\/2023\/02\/4-2-300x200.jpg 300w\" sizes=\"auto, (max-width: 670px) 100vw, 670px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u017eiovintos slyvos <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">D\u017eiovintos slyvos yra da\u017enai nuvertinamos, ta\u010diau jos gali tapti puikiu pusry\u010di\u0173 priedu, kadangi jose yra daug maistini\u0173 med\u017eiag\u0173. Slyvos yra nat\u016braliai sald\u017eios, tad galima nesijaudinti d\u0117l prid\u0117tinio cukraus, o jose esantys vitaminai ir mineralai, tokie kaip vitaminas K, magnis, kalis, boras, fosforas, varis ir skaidulos saugo bei stiprina kaulus. D\u017eiovintomis slyvomis galite gardinti avi\u017e\u0173 ko\u0161\u0119 ar d\u0117ti \u012f kokteilius.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"670\" height=\"446\" src=\"https:\/\/www.sakiaivsb.lt\/wp-content\/uploads\/2023\/02\/5-1.jpg\" alt=\"\" class=\"wp-image-2227\" srcset=\"https:\/\/www.sakiaivsb.lt\/wp-content\/uploads\/2023\/02\/5-1.jpg 670w, https:\/\/www.sakiaivsb.lt\/wp-content\/uploads\/2023\/02\/5-1-300x200.jpg 300w\" sizes=\"auto, (max-width: 670px) 100vw, 670px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Kiau\u0161iniai <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kiau\u0161iniai ne veltui yra jau klasika tap\u0119s pusry\u010di\u0173 ingredientas. Juose gausu vitamin\u0173 A, D, B12. Taip pat jie yra s\u0105lyginai nebrangus, bet itin maistingas produktas. 2 dideliuose kiau\u0161iniuose yra daugiau nei pus\u0117 cholino dienos normos, o viename kiau\u0161inyje yra apie 8 gramai baltym\u0173. O pastarieji \u2013 statybin\u0117 m\u016bs\u0173 k\u016bno med\u017eiaga, kuri reikalinga palaikyti kone visoms gyvybin\u0117ms funkcijoms. Skaidul\u0173 ir lies\u0173 baltym\u0173 kupiniems pusry\u010diams i\u0161bandykite pilno gr\u016bdo duonos skrebut\u012f su kiau\u0161iniene arba omlet\u0105 su pomidorais ir grybais.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"670\" height=\"443\" src=\"https:\/\/www.sakiaivsb.lt\/wp-content\/uploads\/2023\/02\/6.jpg\" alt=\"\" class=\"wp-image-2228\" srcset=\"https:\/\/www.sakiaivsb.lt\/wp-content\/uploads\/2023\/02\/6.jpg 670w, https:\/\/www.sakiaivsb.lt\/wp-content\/uploads\/2023\/02\/6-300x198.jpg 300w\" sizes=\"auto, (max-width: 670px) 100vw, 670px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Uogos <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uogos yra svarbios norint palaikyti skland\u017ei\u0105 imunin\u0117s bei vir\u0161kinimo sistem\u0173 veikl\u0105. Stiklin\u0117je bra\u0161ki\u0173 yra visa vitamino C dienos norma bei ma\u017edaug 3 gramai skaidul\u0173. Uogose (aviet\u0117se, m\u0117lyn\u0117se, gervuog\u0117se) randami antioksidantai pasi\u017eymi l\u0105steles saugan\u010diomis savyb\u0117mis. Da\u017enesnis uog\u0173 vartojimas prevenci\u0161kai veikia kraujagysli\u0173 sieneles nuo kalk\u0117jimo bei pagerina cirkuliacij\u0105.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"670\" height=\"446\" src=\"https:\/\/www.sakiaivsb.lt\/wp-content\/uploads\/2023\/02\/7.jpg\" alt=\"\" class=\"wp-image-2229\" srcset=\"https:\/\/www.sakiaivsb.lt\/wp-content\/uploads\/2023\/02\/7.jpg 670w, https:\/\/www.sakiaivsb.lt\/wp-content\/uploads\/2023\/02\/7-300x200.jpg 300w\" sizes=\"auto, (max-width: 670px) 100vw, 670px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>S\u0117klos <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sezam\u0173, ispaninio \u0161alavijo, saul\u0117gr\u0105\u017e\u0173, moli\u016bg\u0173, lin\u0173 \u2013 s\u0117kl\u0173 s\u0105ra\u0161as gali t\u0119stis ir t\u0119stis. Pagardinkite jomis avi\u017e\u0173 ko\u0161\u0119 ar dribsnius, dr\u0105siai d\u0117kite \u012f kokteilius, vanden\u012f, pudingus ar kepinius ir \u0161itaip patiekalus praturtinsite cinku, magniu, gele\u017eimi, kalciu \u2013 mineralais, kurie svarb\u016bs gerai savijautai bei sveikatai.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S\u0117klose taip pat gausu tirpi\u0173 skaidul\u0173, kurios padeda ma\u017einti blogojo cholesterolio kiek\u012f kraujyje ir kelia gerojo lyg\u012f. O baltym\u0173 ir skaidul\u0173 derinys apsaugo nuo cukraus \u0161uoli\u0173. <\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"670\" height=\"440\" src=\"https:\/\/www.sakiaivsb.lt\/wp-content\/uploads\/2023\/02\/8.jpg\" alt=\"\" class=\"wp-image-2230\" srcset=\"https:\/\/www.sakiaivsb.lt\/wp-content\/uploads\/2023\/02\/8.jpg 670w, https:\/\/www.sakiaivsb.lt\/wp-content\/uploads\/2023\/02\/8-300x197.jpg 300w\" sizes=\"auto, (max-width: 670px) 100vw, 670px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Avi\u017eos <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Avi\u017eos ne be reikalo laikomos vienu geriausi\u0173 pusry\u010di\u0173 pasirinkimu. Renkantis pilno gr\u016bdo avi\u017eas, savo mityb\u0105 praturtinsite skaidulomis, augaliniais batymais, B grup\u0117s vitaminais bei mineralais, tokiais kaip gele\u017eis, kalcis ir magnis. Taip pat avi\u017e\u0173 valgymas siejamas su ma\u017eesne \u0161irdies lig\u0173 rizika, kadangi jose yra beta-gliukano, kuris padeda reguliuoti cholesterolio kiek\u012f kraujyje. \u0160io tipo skaidulos, dar \u017einomos kaip prebiotikai, apr\u016bpina organizm\u0105 probiotikais, padedan\u010diais skland\u017eiai veikti vir\u0161kinimo sistemai.<\/p>\n\n\n\n<p class=\"has-text-align-right wp-block-paragraph\"><em>www.15min.lt informacija<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Norite prad\u0117ti dien\u0105 prad\u0117ti puikiai ir kupini j\u0117g\u0173? Pusry\u010diams rinkit\u0117s maistingus patiekalus. Tiesa, kad n\u0117 vienas produktas n\u0117ra geresnis u\u017e kit\u0105, ta\u010diau maistingomis med\u017eiagomis turtingi pusry\u010diai gali pakrauti energija j\u016bs\u0173 prot\u0105 ir k\u016bn\u0105. Nesvarbu, ar pusry\u010dius valgote kasdien, ar retai jiems skiriate laiko, pirmojo dienos maisto, kuriame gausu svarbiausi\u0173 vitamin\u0173 ir mineral\u0173, pakeitimas \u012f tok\u012f, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2231,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2222","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-naujienos"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=\/wp\/v2\/posts\/2222","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2222"}],"version-history":[{"count":1,"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=\/wp\/v2\/posts\/2222\/revisions"}],"predecessor-version":[{"id":2232,"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=\/wp\/v2\/posts\/2222\/revisions\/2232"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=\/wp\/v2\/media\/2231"}],"wp:attachment":[{"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2222"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2222"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2222"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}