Subalansuotame racione baltymai tur\u0117t\u0173 b\u016bti gaunami ne tik i\u0161 m\u0117sos, bet ir i\u0161 \u017euvies bei augalini\u0173 produkt\u0173.<\/p>\n
Suaugusiam \u017emogui rekomenduojama per savait\u0119 nevir\u0161yti ma\u017edaug 500 gram\u0173 m\u0117sos, \u012f \u0161\u012f kiek\u012f \u012fskai\u010diuojant ir perdirbtus m\u0117sos gaminius. Tokia riba da\u017enai siejama su ilgalaike \u0161irdies ir kraujagysli\u0173 lig\u0173 bei kai kuri\u0173 onkologini\u0173 lig\u0173 rizikos ma\u017einimu.<\/p>\n
Dietologai pabr\u0117\u017eia, kad svarbus ne tik kiekis, bet ir m\u0117sos r\u016b\u0161is bei jos paruo\u0161imas. Perdirbta m\u0117sa, pavyzd\u017eiui, de\u0161ros ar vytinti gaminiai, paprastai tur\u0117t\u0173 sudaryti kuo ma\u017eesn\u0119 raciono dal\u012f, nes \u012fprastai turi daugiau druskos ir so\u010di\u0173j\u0173 riebal\u0173.<\/p>\n
Kaip prakti\u0161kai pasiskirstyti baltymus?<\/p>\n
Vienas paprastas modelis, kur\u012f si\u016blo mitybos specialistai, yra baltym\u0173 \u0161altinius paskirstyti per savait\u0119. Pavyzd\u017eiui, tris dienas rinktis m\u0117s\u0105, dvi dienas \u017euv\u012f, o dar dvi dienas baltymus gauti i\u0161 ank\u0161tini\u0173 ar kit\u0173 augalini\u0173 produkt\u0173.<\/p>\n
Tokiu atveju viena m\u0117sos porcija da\u017enai sudaro apie 150 gram\u0173 per dien\u0105, o per savait\u0119 susidaro apie 500 gram\u0173. Patogus orientyras kasdien\u0117je mityboje yra porcija, apytikriai prilygstanti kort\u0173 kaladei.<\/p>\n
K\u0105 rinktis vietoje m\u0117sos?<\/p>\n
Jei norisi ma\u017einti m\u0117sos kiek\u012f, j\u0105 dalinai gali pakeisti \u017euvis, pupel\u0117s, \u017eirniai, avin\u017eirniai ar l\u0119\u0161iai. Tokie produktai ne tik suteikia baltym\u0173, bet ir papildo racion\u0105 skaidulomis, kurios da\u017enai siejamos su palankesniais metabolin\u0117s sveikatos rodikliais.<\/p>\n
Renkantis m\u0117s\u0105, da\u017eniau patariama teikti pirmenyb\u0119 liesesniems variantams ir vengti da\u017enai kepti auk\u0161toje temperat\u016broje, ypa\u010d iki apangl\u0117jimo. Tai aktualu tod\u0117l, kad kai kurie intensyvaus kepimo b\u016bdai gali didinti nepageidaujam\u0173 jungini\u0173 susidarym\u0105 maiste.<\/p>\n
Jei turite l\u0117tini\u0173 lig\u0173, n\u0117\u0161tum\u0105, padid\u0117jus\u012f cholesterol\u012f ar specifini\u0173 mitybos tiksl\u0173, individuali riba gali skirtis. Tokiais atvejais saugiausia m\u0117sos kiek\u012f ir baltym\u0173 \u0161altini\u0173 pasirinkim\u0105 aptarti su \u0161eimos gydytoju ar dietologu.<\/p>\n","protected":false},"excerpt":{"rendered":"
Subalansuotame racione baltymai tur\u0117t\u0173 b\u016bti gaunami ne tik i\u0161 m\u0117sos, bet ir i\u0161 \u017euvies bei augalini\u0173 produkt\u0173. Suaugusiam \u017emogui rekomenduojama per savait\u0119…<\/p>\n","protected":false},"author":0,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[48],"tags":[7024,245,247,5798,246,6348],"miestas":[],"class_list":["post-31871","post","type-post","status-publish","format-standard","hentry","category-laisvalaikis","tag-ankstiniai","tag-baltymai","tag-dietologai","tag-mesa","tag-mityba","tag-zuvis"],"acf":[],"_links":{"self":[{"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/posts\/31871","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/comments?post=31871"}],"version-history":[{"count":0,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/posts\/31871\/revisions"}],"wp:attachment":[{"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/media?parent=31871"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/categories?post=31871"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/tags?post=31871"},{"taxonomy":"miestas","embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/miestas?post=31871"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}