{"id":11208,"date":"2025-10-16T03:27:05","date_gmt":"2025-10-16T03:27:05","guid":{"rendered":"https:\/\/daivings.lv\/?p=11208"},"modified":"2025-10-16T03:32:46","modified_gmt":"2025-10-16T03:32:46","slug":"oglhidratu-pareiza-lietosana-neizraisot-cukura-pikus","status":"publish","type":"post","link":"https:\/\/daivings.lv\/lt\/tinkamas-angliavandeniu-vartojimas-nesukeliant-cukraus-suoliu\/","title":{"rendered":"Tinkamas angliavandeni\u0173 vartojimas nesukeliant cukraus \u201epik\u0173\u201c"},"content":{"rendered":"<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-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/daivings.lv\/lt\/tinkamas-angliavandeniu-vartojimas-nesukeliant-cukraus-suoliu\/#Oglhidratu_sleptie_riski_veseliga_uztura_nozime_un_ka_tos_parvaret\" >Pasl\u0117pta angliavandeni\u0173 rizika sveikoje mityboje ir kaip j\u0105 \u012fveikti<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/daivings.lv\/lt\/tinkamas-angliavandeniu-vartojimas-nesukeliant-cukraus-suoliu\/#Cukura_piki_un_to_ietekme\" >Cukraus \u0161uoliai ir j\u0173 poveikis<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/daivings.lv\/lt\/tinkamas-angliavandeniu-vartojimas-nesukeliant-cukraus-suoliu\/#%E2%80%9CLabo%E2%80%9D_un_%E2%80%9Cslikto%E2%80%9D_oglhidratu_atskiriba\" >Skirtumas tarp \u201eger\u0173\u201c ir \u201eblog\u0173\u201c angliavandeni\u0173<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/daivings.lv\/lt\/tinkamas-angliavandeniu-vartojimas-nesukeliant-cukraus-suoliu\/#Miti_kas_mus_maldinaja\" >Mitai, kurie mus klaidino<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/daivings.lv\/lt\/tinkamas-angliavandeniu-vartojimas-nesukeliant-cukraus-suoliu\/#Mazas_izmainas_liela_ietekme\" >Ma\u017ei poky\u010diai, didelis poveikis<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Oglhidratu_sleptie_riski_veseliga_uztura_nozime_un_ka_tos_parvaret\"><\/span>Pasl\u0117pta angliavandeni\u0173 rizika sveikoje mityboje ir kaip j\u0105 \u012fveikti<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Giluminis nardymas reikalauja tikslumo ir aplinkos suvokimo. Tas pats pasakytina ir apie m\u016bs\u0173 mityb\u0105 \u2013 norint gauti kuo daugiau naudos ir i\u0161vengti nemaloni\u0173 staigmen\u0173, reikia suprasti, kas vyksta po vandeniu. Nor\u0117tume jus supa\u017eindinti su perspektyva, kuri gali pakeisti j\u016bs\u0173 po\u017ei\u016br\u012f \u012f angliavandenius ir sveik\u0105 gyvenimo b\u016bd\u0105.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Profesorius Timas Spectoras, \u017eymus epidemiologas ir mitybos mokslininkas, savo darbe pabr\u0117\u017eia, kad angliavandeni\u0173 nereik\u0117t\u0173 tiesiog skirstyti \u012f \u201egerus\u201c ir \u201eblogus\u201c. Svarbiausia suprasti, kaip jie veikia m\u016bs\u0173 organizm\u0105 ir k\u0105 galime padaryti, kad optimizuotume j\u0173 poveik\u012f.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cukura_piki_un_to_ietekme\"><\/span><strong>Cukraus \u0161uoliai ir j\u0173 poveikis<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Daugelis m\u016bs\u0173 manome, kad saldumynai yra vieninteliai dalykai, sukeliantys cukraus kiekio kraujyje svyravimus. Ta\u010diau, atrodyt\u0173, nekenksmingi produktai, tokie kaip: <strong>balti ry\u017eiai, balta duona ir bulv\u0117s<\/strong>\u0160ie produktai organizme labai greitai paver\u010diami cukrumi, tod\u0117l greitai padid\u0117ja gliukoz\u0117s kiekis kraujyje \u2013 tai vadinama \u201ecukraus \u0161uoliu\u201c.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tokie staig\u016bs pakilimai ir nuosmukiai gali ne tik neigiamai paveikti med\u017eiag\u0173 apykait\u0105 ir padidinti nutukimo rizik\u0105, bet ir tur\u0117ti trumpalaiki\u0173 pasekmi\u0173:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Energijos tr\u016bkumas ir silpnumas:<\/strong> Po didelio cukraus kiekio \u0161uolio seka staigus kritimas, d\u0117l kurio prarandate j\u0117gas ir motyvacij\u0105.<\/li>\n\n\n\n<li><strong>Padid\u0117j\u0119s alkio jausmas:<\/strong> Nors jau\u010diat\u0117s sot\u016bs, cukraus kiekio kraujyje kritimas ver\u010dia j\u016bs\u0173 k\u016bn\u0105 trok\u0161ti dar daugiau maisto, da\u017enai nesveiko maisto.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%80%9CLabo%E2%80%9D_un_%E2%80%9Cslikto%E2%80%9D_oglhidratu_atskiriba\"><\/span><strong>Skirtumas tarp \u201eger\u0173\u201c ir \u201eblog\u0173\u201c angliavandeni\u0173<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Profesorius Timas Spectoras pabr\u0117\u017eia, kad problema yra ne angliavandeni\u0173 klas\u0117 kaip visuma, o j\u0173 perdirbimo laipsnis ir skaidul\u0173 kiekis.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Blogi angliavandeniai:<\/strong> Jie yra labai rafinuoti, ma\u017eai skaidul\u0173 turintys, pavyzd\u017eiui: <strong>balti miltai, sald\u016bs g\u0117rimai ir perdirbti u\u017ekand\u017eiai<\/strong>Jie greitai suskyla \u012f cukr\u0173, suteikdami trumpalaik\u012f energijos pli\u016bpsn\u012f, po kurio seka stiprus \u201esusid\u016brimas\u201c.<\/li>\n\n\n\n<li><strong>Gerieji angliavandeniai:<\/strong> Tai augalai, kurie yra minimaliai perdirbti ir turtingi <strong>pluo\u0161tas<\/strong>Jie l\u0117tai vir\u0161kinami, suteikia pastovios energijos ir maitina j\u016bs\u0173 \u017earnyno mikrobiom\u0105 \u2013 organizm\u0173 \u201evidin\u012f sod\u0105\u201c, kuris yra b\u016btinas j\u016bs\u0173 imuninei sistemai ir bendrai sveikatai. Rinkit\u0117s tokius maisto produktus kaip: <strong>ank\u0161tiniai augalai (l\u0119\u0161iai, pupel\u0117s), neskaldyti gr\u016bdai, dar\u017eov\u0117s, rie\u0161utai ir s\u0117klos<\/strong>Keista, bet tik reguliariai <strong>5 gramai skaidul\u0173<\/strong> \u012etraukus j\u012f \u012f savo kasdien\u0119 mityb\u0105 (apie vien\u0105 valgom\u0105j\u012f \u0161auk\u0161t\u0105!), \u0161irdies lig\u0173 ir prie\u0161laikin\u0117s mirties rizika suma\u017e\u0117ja 141 %.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Miti_kas_mus_maldinaja\"><\/span>Mitai, kurie mus klaidino<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Daugiagr\u016bd\u0117 duona yra sveikesn\u0117.<\/strong> Tai tik rinkodaros gudryb\u0117. Daugeliu atvej\u0173 tai rafinuoti miltai su prid\u0117ta s\u0117kl\u0173. Ie\u0161kokite duonos, pa\u017eym\u0117tos etikete <strong>\u201eViso gr\u016bdo\u201c<\/strong> ir patikrinkite <strong>skaidul\u0173 kiekis<\/strong>nurodyta ant pakuot\u0117s.<\/li>\n\n\n\n<li><strong>Ma\u017eai angliavandeni\u0173 turinti dieta yra sprendimas visiems.<\/strong> I\u0161 prad\u017ei\u0173 tai gali veikti gerai, bet ilgainiui, atsisakydami angliavandeni\u0173, j\u016bs atimate i\u0161 savo \u017earnyno mikrobiomo reikaling\u0173 skaidul\u0173, o tai gali tur\u0117ti rimt\u0173 pasekmi\u0173.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mazas_izmainas_liela_ietekme\"><\/span><strong>Ma\u017ei poky\u010diai, didelis poveikis<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ne visada reikia atsisakyti visko, k\u0105 mylite. Kartais pakanka sumani\u0173 pakeitim\u0173 ir nedideli\u0173 pakeitim\u0173.<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>Ry\u017eius pakeiskite kvinoja arba soromis.<\/strong> \u0160ios dribsni\u0173 alternatyvos suteiks ilgalaik\u012f sotumo jausm\u0105 ir didesn\u0119 skaidul\u0173 doz\u0119.<\/li>\n\n\n\n<li><strong>Naudokite viso gr\u016bdo makaronus.<\/strong> \u0160iuolaikiniai viso gr\u016bdo makaronai yra puikaus skonio ir daug sveikesni.<\/li>\n\n\n\n<li><strong>Valgykite \u201e\u0161alt\u0105\u201c maist\u0105.<\/strong> Tyrimai rodo, kad atv\u0117sintuose ir pa\u0161ildytuose makaronuose ar ry\u017eiuose yra daugiau atsparaus krakmolo, kuris veikia pana\u0161iai kaip skaidulos ir ma\u017eina cukraus \u0161uolius.<\/li>\n\n\n\n<li><strong>Angliavandenius derinkite su skaidulomis arba riebalais.<\/strong> Jei norite m\u0117gautis makaronais ar duona, \u012fd\u0117kite \u012f juos dar\u017eovi\u0173, s\u016brio arba alyvuogi\u0173 aliejaus. Tai sul\u0117tins cukraus \u012fsisavinim\u0105.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\">Nardymas yra ir smagus, ir rizikingas. Tas pats pasakytina ir apie mityb\u0105. Rinkit\u0117s i\u0161mintingai, supraskite rizik\u0105 ir naud\u0105 ir palaikykite stipri\u0105 savo sveikat\u0105!<\/p>","protected":false},"excerpt":{"rendered":"<p>Pasl\u0117pta angliavandeni\u0173 rizika sveikos mitybos kontekste ir kaip j\u0105 \u012fveikti. Nardymas giliavanden\u0117je j\u016broje reikalauja tikslumo ir aplinkos suvokimo. Tas pats pasakytina ir apie m\u016bs\u0173 mityb\u0105 \u2013 norint gauti kuo daugiau naudos ir i\u0161vengti nepageidaujam\u0173 staigmen\u0173, reikia suprasti, kas vyksta po vandeniu. [\u2026]<\/p>","protected":false},"author":166,"featured_media":11209,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-11208","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>Og\u013chidr\u0101tu pareiza lieto\u0161ana neizraisot cukura &quot;p\u012b\u0137us&quot; - 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\/tinkamas-angliavandeniu-vartojimas-nesukeliant-cukraus-suoliu\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Og\u013chidr\u0101tu pareiza lieto\u0161ana neizraisot cukura &quot;p\u012b\u0137us&quot; - Daivings.lv\" \/>\n<meta property=\"og:description\" content=\"Og\u013chidr\u0101tu sl\u0113ptie riski vesel\u012bga uztura noz\u012bm\u0113 un k\u0101 tos p\u0101rvar\u0113t Dzi\u013c\u016bdens nir\u0161ana prasa precizit\u0101ti un izpratni par apk\u0101rt\u0113jo vidi. 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