{"id":11187,"date":"2025-10-11T13:11:52","date_gmt":"2025-10-11T13:11:52","guid":{"rendered":"https:\/\/daivings.lv\/?p=11187"},"modified":"2025-10-13T06:53:15","modified_gmt":"2025-10-13T06:53:15","slug":"uztura-bagatinataji-badosanas-laika-nirejiem-un-aktiviem-cilvekiem","status":"publish","type":"post","link":"https:\/\/daivings.lv\/lt\/maisto-papildai-badaujantiems-ir-aktyviems-zmonems\/","title":{"rendered":"Maisto papildai badaujantiems, narams ir aktyviems \u017emon\u0117ms"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Daugelis m\u016bs\u0173, u\u017esiiman\u010di\u0173 vandens sportu ir nardymu, nuolat ie\u0161kome b\u016bd\u0173, kaip optimizuoti savo fizin\u0119 ir psichin\u0119 sveikat\u0105. Pastaraisiais metais <strong>protarpinis badavimas (IF)<\/strong> tapo populiaria svorio valdymo, med\u017eiag\u0173 apykaitos gerinimo ir autofagijos (l\u0105steli\u0173 savaiminio valymo) aktyvavimo priemone. Ta\u010diau jei esate aktyvus \u017emogus arba ruo\u0161iat\u0117s nardymo ekspedicijai, b\u016btina \u017einoti, kaip palaikyti k\u016bno pusiausvyr\u0105 ir energijos atsargas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160iame straipsnyje pateikiama i\u0161sami papild\u0173, kurie gali pad\u0117ti palaikyti j\u016bs\u0173 k\u016bn\u0105 badavimo laikotarpiu, ap\u017evalga, siekiant u\u017etikrinti saugi\u0105 ir veiksming\u0105 pa\u017eang\u0105.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Turinys<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Perjungti turin\u012f\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Perjungti<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/daivings.lv\/lt\/maisto-papildai-badaujantiems-ir-aktyviems-zmonems\/#1_Kapec_badosanas_laika_ir_svarigi_uztura_bagatinataji\" >1. Kod\u0117l maisto papildai yra svarb\u016bs pasninko metu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/daivings.lv\/lt\/maisto-papildai-badaujantiems-ir-aktyviems-zmonems\/#2_Apmierinams_badosanas_atbalsts_Elektroliti_must-have\" >2. Tinkamas badavimas: elektrolitai (b\u016btini)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/daivings.lv\/lt\/maisto-papildai-badaujantiems-ir-aktyviems-zmonems\/#3_Vitamini_un_citi_atbalsta_lidzekli\" >3. Vitaminai ir kiti pagalbiniai produktai<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/daivings.lv\/lt\/maisto-papildai-badaujantiems-ir-aktyviems-zmonems\/#Udeni_skistosie_vitamini\" >Vandenyje tirp\u016bs vitaminai<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/daivings.lv\/lt\/maisto-papildai-badaujantiems-ir-aktyviems-zmonems\/#Citas_uzturvielas\" >Kitos maistin\u0117s med\u017eiagos<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/daivings.lv\/lt\/maisto-papildai-badaujantiems-ir-aktyviems-zmonems\/#4_Bagatinataji_kurus_labak_lietot_esanas_loga\" >4. Stiprikliai, kuriuos geriau naudoti valgymo metu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/daivings.lv\/lt\/maisto-papildai-badaujantiems-ir-aktyviems-zmonems\/#5_Ko_NEDRIKST_lietot_badosanas_laika\" >5. Ko negalima valgyti pasninko metu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/daivings.lv\/lt\/maisto-papildai-badaujantiems-ir-aktyviems-zmonems\/#%E2%9A%A0%EF%B8%8F_Ipasa_piezime_nirejiem\" >\u26a0\ufe0f Speciali pastaba narams<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Kapec_badosanas_laika_ir_svarigi_uztura_bagatinataji\"><\/span>1. Kod\u0117l maisto papildai yra svarb\u016bs pasninko metu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Protarpinis badavimas da\u017eniausiai rei\u0161kia visi\u0161k\u0105 arba dalin\u012f maisto apribojim\u0105 tam tikr\u0105 laik\u0105 (pvz., populiarus 16:8 re\u017eimas). Nors kalorij\u0173 suvartojimas per \u0161\u012f laik\u0105 yra nulinis arba minimalus, med\u017eiag\u0173 apykaitos procesai organizme ir toliau vyksta aktyviai \u2013 b\u016btent to mes ir norime.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pagrindinis i\u0161\u0161\u016bkis:<\/strong> Pasninko prad\u017eioje organizmas suma\u017eina insulino kiek\u012f, tod\u0117l inkstai grei\u010diau i\u0161skiria natr\u012f ir kitus mineralus. Tai gali sukelti:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dehidratacija:<\/strong> K\u016bnas netenka daugiau vandens ir drusk\u0173.<\/li>\n\n\n\n<li><strong>Elektrolit\u0173 disbalansas:<\/strong> Da\u017eniausi\u0173 \u201eketo gripo\u201c simptom\u0173 prie\u017eastis \u2013 galvos skausmas, nuovargis, galvos svaigimas ir raumen\u0173 m\u0117\u0161lungis. Narams tai taip pat gali paveikti susikaupim\u0105 ir saugum\u0105.<\/li>\n\n\n\n<li><strong>Vitamin\u0173 ir mineral\u0173 tr\u016bkumas:<\/strong> Jei valgymo laikotarpiu nevartojama pakankamai subalansuota mityba, gali tr\u016bkti tam tikr\u0173 mikroelement\u0173.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Apmierinams_badosanas_atbalsts_Elektroliti_must-have\"><\/span>2. Tinkamas badavimas: elektrolitai (b\u016btini)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Elektrolitai yra svarbiausi maisto papildai<\/strong> pasninko metu, ypa\u010d jei pasninkaujate ilgiau nei 16 valand\u0173 arba atliekate intensyvi\u0105 fizin\u0119 veikl\u0105 (pvz., nardym\u0105, kuris pats savaime yra fizinis kr\u016bvis).<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><td><strong>Elektrolitas<\/strong><\/td><td><strong>Vaidmuo pasninko metu<\/strong><\/td><td><strong>Kaip vartoti nevalgius<\/strong><\/td><\/tr><\/thead><tbody><tr><td><strong>Natris (druska)<\/strong><\/td><td>U\u017etikrina skys\u010di\u0173 pusiausvyr\u0105, palaiko kraujosp\u016bd\u012f ir yra svarbus nerv\u0173 bei raumen\u0173 funkcijai.<\/td><td>Ma\u017eas \u017eiupsnelis j\u016bros druskos stiklin\u0117je vandens, sultinio pavidalu (be kalorij\u0173).<\/td><\/tr><tr><td><strong>Kalis<\/strong><\/td><td>B\u016btinas \u0161irdies sveikatai, l\u0105steli\u0173 membran\u0173 funkcijai ir padeda mal\u0161inti raumen\u0173 m\u0117\u0161lung\u012f.<\/td><td>Milteli\u0173 pavidalo papildai be kalorij\u0173 \/ saldikli\u0173; galima pilti \u012f vanden\u012f (nevir\u0161ykite rekomenduojamos doz\u0117s).<\/td><\/tr><tr><td><strong>Magnis<\/strong><\/td><td>Dalyvauja \u0161imtuose biochemini\u0173 reakcij\u0173, padeda kovoti su nuovargiu ir gerina miego kokyb\u0119.<\/td><td>Kapsul\u0117s arba milteliai. Rekomenduojama vartoti vakare, nes gali skatinti atsipalaidavim\u0105.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u0117mesio:<\/strong> Niekada nevartokite sportini\u0173 g\u0117rim\u0173, kuriuose yra cukraus, nes jie sutrikdys nevalgius! <strong>gryni elektrolit\u0173 milteliai arba druskos pakaitalai<\/strong>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Vitamini_un_citi_atbalsta_lidzekli\"><\/span>3. Vitaminai ir kiti pagalbiniai produktai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kai kuriuos vitaminus ir kitus junginius galima vartoti nevalgius, nes juose n\u0117ra kalorij\u0173 ir jie nesukelia insulino atsako.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Udeni_skistosie_vitamini\"><\/span>Vandenyje tirp\u016bs vitaminai<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vitamino B kompleksas:<\/strong> \u0160ie vitaminai yra gyvybi\u0161kai svarb\u016bs energijos gamybai ir med\u017eiag\u0173 apykaitai. Jie gali pad\u0117ti palaikyti energijos lyg\u012f ir suma\u017einti nuovarg\u012f pasninko metu. Juos galima vartoti u\u017egeriant vandeniu.<\/li>\n\n\n\n<li><strong>Vitaminas C:<\/strong> Antioksidantas, palaikantis imunin\u0119 sistem\u0105. J\u012f taip pat galima vartoti pasninko metu.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Citas_uzturvielas\"><\/span>Kitos maistin\u0117s med\u017eiagos<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kreatinas:<\/strong> Tai nekaloringas junginys, galintis pagerinti raumen\u0173 j\u0117g\u0105 ir sportin\u012f paj\u0117gum\u0105. Jis neturi \u012ftakos insulino lygiui ir yra saugus vartoti nevalgius. Jis gali pad\u0117ti palaikyti raumen\u0173 j\u0117g\u0105 aktyviems \u017emon\u0117ms, \u012fskaitant narus.<\/li>\n\n\n\n<li><strong>Gryna juoda kava\/arbata:<\/strong> Nors techni\u0161kai tai n\u0117ra papildai, jie yra b\u016btini pagalbiniai g\u0117rimai. Juose yra kofeino, kuris gali slopinti apetit\u0105, pagerinti susikaupim\u0105 ir pad\u0117ti deginti riebalus.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Bagatinataji_kurus_labak_lietot_esanas_loga\"><\/span>4. Stiprikliai, kuriuos geriau naudoti valgymo metu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Yra tam tikr\u0173 papild\u0173, kuriuose techni\u0161kai gali b\u016bti minimaliai kalorij\u0173 arba optimaliam \u012fsisavinimui reikalingi riebalai. Juos rekomenduojama vartoti valgymo metu (kai \u201enutraukiate\u201c pasnink\u0105):<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Riebaluose tirp\u016bs vitaminai (A, D, E, K):<\/strong> \u0160iems vitaminams reikia riebal\u0173 (kuriuose yra kalorij\u0173), kad jie b\u016bt\u0173 visi\u0161kai absorbuojami \u017earnyne. Vartokite juos su pirmuoju so\u010diu valgymu.<\/li>\n\n\n\n<li><strong>Omega-3 riebal\u0173 r\u016bg\u0161tys (\u017euv\u0173 taukai):<\/strong> Jie yra rieb\u016bs ir kaloringi, tod\u0117l nutrauks j\u016bs\u0173 pasnink\u0105. Vartokite juos su maistu. Omega-3 riebal\u0173 r\u016bg\u0161tys yra svarbios smegen\u0173 sveikatai ir u\u017edegimo ma\u017einimui, o tai ypa\u010d svarbu narams.<\/li>\n\n\n\n<li><strong>Probiotikai \/ prebiotikai:<\/strong> Nors kai kurios kapsul\u0117s yra bekalori\u0161kos, probiotikai geriausiai pasisavinami su nedideliu kiekiu maisto. Jei j\u016bs\u0173 valgymo laikas trumpas, \u012ftraukite j\u0173 \u012f savo sud\u0117t\u012f.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Ko_NEDRIKST_lietot_badosanas_laika\"><\/span>5. Ko negalima valgyti pasninko metu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Norint i\u0161laikyti badavimo teikiam\u0105 naud\u0105 (pvz., ketoz\u0119 ir autofagij\u0105), venkite visko, kas skatina insulino i\u0161siskyrim\u0105.<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>BCAA ir baltym\u0173 milteliai:<\/strong> Aminor\u016bg\u0161tys (ypa\u010d leucinas) ir baltymai sutrikdo autofagijos proces\u0105 ir sukelia insulino atsak\u0105. Juos reikia vartoti valgymo laikotarpiu po treniruot\u0117s.<\/li>\n\n\n\n<li><strong>Guminukai arba kramtomos vitamin\u0173 formos:<\/strong> Paprastai juose yra cukraus, kuris nutraukia pasnink\u0105.<\/li>\n\n\n\n<li><strong>Skonio g\u0117rimai su saldikliais:<\/strong> Nors jie neturi kalorij\u0173, kai kurie dirbtiniai saldikliai (pvz., sukraloz\u0117) gali sukelti nedidel\u012f insulino atsak\u0105 arba padidinti potrauk\u012f cukrui. Gerkite tik paprast\u0105 vanden\u012f, juod\u0105 kav\u0105 ar arbat\u0105.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9A%A0%EF%B8%8F_Ipasa_piezime_nirejiem\"><\/span>\u26a0\ufe0f Speciali pastaba narams<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nardymas yra veikla, reikalaujanti optimalios fizin\u0117s ir psichin\u0117s b\u016bkl\u0117s. Elektrolit\u0173 tr\u016bkumas ir dehidratacija gali smarkiai paveikti j\u016bs\u0173 geb\u0117jim\u0105 susikaupti, tinkamai reaguoti ir palaikyti termoreguliacij\u0105 po vandeniu.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Prie\u0161 nardym\u0105:<\/strong> \u012esitikinkite, kad gaunate pakankamai skys\u010di\u0173. Jei badaujate, vartokite papildomai elektrolit\u0173. Dehidratacija padidina dekompresin\u0117s ligos (DCS) rizik\u0105, nors tiesioginis mokslinis ry\u0161ys tarp protarpinio badavimo ir DCS n\u0117ra iki galo \u012frodytas.<\/li>\n\n\n\n<li><strong>Energija:<\/strong> Venkite ilg\u0173, intensyvi\u0173 nardym\u0173 ilgalaikio badavimo metu (daugiau nei 24 valandas), nes energijos lygis gali b\u016bti \u017eemas, o tai gali kelti pavoj\u0173 saugumui.<\/li>\n\n\n\n<li><strong>Konsultacija:<\/strong> Prie\u0161 prad\u0117dami badauti, dar kart\u0105 pasitarkite su gydytoju ir, jei \u012fmanoma, nardymo medicinos specialistu. J\u016bs\u0173 sveikata ir saugumas po vandeniu yra svarbiausia!<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>I\u0161vada:<\/strong> Tinkamai parinkti maisto papildai, daugiausia <strong>elektrolitai<\/strong>, yra j\u016bs\u0173 geriausias s\u0105jungininkas pasninko metu. Jie pad\u0117s suma\u017einti diskomfort\u0105 ir palaikyti optimali\u0105 k\u016bno funkcij\u0105, leisdami jums pasinaudoti pasninko teikiama nauda nepakenkiant aktyviam gyvenimo b\u016bdui.<\/p>","protected":false},"excerpt":{"rendered":"<p>Daugelis m\u016bs\u0173, u\u017esiiman\u010di\u0173 vandens sportu ir nardymu, nuolat ie\u0161kome b\u016bd\u0173, kaip optimizuoti savo fizin\u0119 ir psichin\u0119 sveikat\u0105. Pastaraisiais metais protarpinis badavimas (IF) tapo populiaria svorio valdymo, med\u017eiag\u0173 apykaitos gerinimo ir autofagijos (l\u0105steli\u0173 savaiminio apsivalymo) skatinimo priemone [\u2026]<\/p>","protected":false},"author":166,"featured_media":11199,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-11187","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-dzivesveids"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Uztura bag\u0101tin\u0101t\u0101ji bado\u0161an\u0101s laik\u0101, nir\u0113jiem un akt\u012bviem cilv\u0113kiem - Daivings.lv<\/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:\/\/daivings.lv\/lt\/maisto-papildai-badaujantiems-ir-aktyviems-zmonems\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Uztura bag\u0101tin\u0101t\u0101ji bado\u0161an\u0101s laik\u0101, nir\u0113jiem un akt\u012bviem cilv\u0113kiem - Daivings.lv\" \/>\n<meta property=\"og:description\" content=\"Daudzi no mums, kas nodarbojas ar \u016bdenssportu un nir\u0161anu, past\u0101v\u012bgi mekl\u0113 veidus, k\u0101 optimiz\u0113t savu fizisko un gar\u012bgo vesel\u012bbu. 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