{"id":11315,"date":"2025-11-21T07:19:49","date_gmt":"2025-11-21T07:19:49","guid":{"rendered":"https:\/\/daivings.lv\/?p=11315"},"modified":"2025-11-21T07:31:09","modified_gmt":"2025-11-21T07:31:09","slug":"ilgdzivosanas-pamati-un-veselibas-rutina-simtgadiga-profesora-pieredze","status":"publish","type":"post","link":"https:\/\/daivings.lv\/lt\/ilgaamziskumo-pagrindai-ir-sveikatos-rutina-simtamecio-profesoriaus-patirtis\/","title":{"rendered":"Ilgaam\u017ei\u0161kumo pagrindai ir sveikatos rutina, remiantis \u0161imtame\u010dio profesoriaus patirtimi"},"content":{"rendered":"<p class=\"wp-block-paragraph\">J\u016bros gelmi\u0173 tyrin\u0117jimas reikalauja ne tik techninio pasiruo\u0161imo, bet ir puikios fizin\u0117s sveikatos. \u0160tai kod\u0117l norime pasidalinti <strong>ne\u012fprasta istorija apie \u017emog\u0173<\/strong>, PSO, <strong>sulauk\u0117 \u0161imto met\u0173<\/strong>, ir toliau keliauja po pasaul\u012f, skaito paskaitas, vairuoja (be GPS!) ir netgi b\u016bdamas 80 met\u0173 \u012fkop\u0117 \u012f Half Dome bok\u0161t\u0105 Josemi\u010dio nacionaliniame parke. Jis yra dr. Johnas Scharffenbergas, mitybos profesorius, vis\u0105 gyvenim\u0105 vegetaras ir kardiologas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dr. Scharfenbergas pabr\u0117\u017eia, kad pagrindin\u0117 lig\u0173 ir mirties prie\u017eastis visose pramonin\u0117se \u0161alyse yra \u0161irdies ir kraujagysli\u0173 ligos. Ta\u010diau jis turi stulbinan\u010di\u0105 \u017eini\u0105: j\u0173 galima visi\u0161kai i\u0161vengti tinkamai gyvenant, be joki\u0173 vaist\u0173. Norint tai pasiekti, reikia vengti septyni\u0173 pagrindini\u0173 rizikos veiksni\u0173.<\/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' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/daivings.lv\/lt\/ilgaamziskumo-pagrindai-ir-sveikatos-rutina-simtamecio-profesoriaus-patirtis\/#1_Tabaka_ir_lielakais_ilgmuzibas_risks\" >1. Tabakas yra did\u017eiausia rizika ilgaam\u017ei\u0161kumui<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/daivings.lv\/lt\/ilgaamziskumo-pagrindai-ir-sveikatos-rutina-simtamecio-profesoriaus-patirtis\/#2_Alkohols_palielina_ilgas_dzivosanas_riskus\" >2. Alkoholis padidina ilgo gyvenimo rizik\u0105<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/daivings.lv\/lt\/ilgaamziskumo-pagrindai-ir-sveikatos-rutina-simtamecio-profesoriaus-patirtis\/#3_Fizisko_aktivitates_ir_obligatas\" >3. Fizinis aktyvumas yra privalomas<\/a><\/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\/ilgaamziskumo-pagrindai-ir-sveikatos-rutina-simtamecio-profesoriaus-patirtis\/#4_Sava_svara_kontrole_un_dazadas_atkaribas\" >4. Svorio kontrol\u0117 ir \u012fvairios priklausomyb\u0117s<\/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\/ilgaamziskumo-pagrindai-ir-sveikatos-rutina-simtamecio-profesoriaus-patirtis\/#5_Paterejamais_cukurs_ir_Tavas_sirds_ienaidnieks\" >5. Cukraus vartojimas yra j\u016bs\u0173 \u0161irdies prie\u0161as<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/daivings.lv\/lt\/ilgaamziskumo-pagrindai-ir-sveikatos-rutina-simtamecio-profesoriaus-patirtis\/#6_Galas_pilniga_izslegsana_no_uztura_un_optimala_dieta\" >6. Visi\u0161kas m\u0117sos pa\u0161alinimas i\u0161 dietos ir optimali dieta<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/daivings.lv\/lt\/ilgaamziskumo-pagrindai-ir-sveikatos-rutina-simtamecio-profesoriaus-patirtis\/#7_Dzivesveida_paildzinajums_ir_panakams_ikvienam\" >7. Gyvenimo b\u016bdo prat\u0119simas yra \u012fmanomas kiekvienam<\/a><\/li><\/ul><\/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\/ilgaamziskumo-pagrindai-ir-sveikatos-rutina-simtamecio-profesoriaus-patirtis\/#Dzivesveida_maina_prasa_apnemsanos\" >Gyvenimo b\u016bdo poky\u010diams reikia \u012fsipareigojimo.<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/daivings.lv\/lt\/ilgaamziskumo-pagrindai-ir-sveikatos-rutina-simtamecio-profesoriaus-patirtis\/#Profesora_dietas_un_fizisko_aktivitasu_prasibas_pec_40_gadu_vecuma\" >Profesoriaus mitybos ir fizinio aktyvumo reikalavimai po 40 met\u0173<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Tabaka_ir_lielakais_ilgmuzibas_risks\"><\/span>1. Tabakas yra did\u017eiausia rizika ilgaam\u017ei\u0161kumui<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nuo 1964 m., kai JAV vyriausiasis chirurgas paskelb\u0117 savo ataskait\u0105, buvo ai\u0161ku \u2013 <strong>R\u016bkyti reik\u0117t\u0173 mesti.<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tai seniai \u017einomas ir nepaneigiamas faktas. Profesorius netgi ironi\u0161kai pastebi, kad tarp Alzheimerio liga sergan\u010di\u0173 pacient\u0173 r\u016bkan\u010di\u0173j\u0173 yra ma\u017eiau, nes jie tiesiog negyvena pakankamai ilgai, kad nuo jos mirt\u0173, juk jau yra mir\u0119 nuo r\u016bkymo poveikio. Tabakas yra pirmoji ir akivaizd\u017eiausia rizika, su kuria reikia atsisveikinti norint pasiekti ilg\u0105 ir sveik\u0105 gyvenim\u0105.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs-1024x576.jpg?v=1763708546\" alt=\"\" class=\"wp-image-11319\" srcset=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs-1024x576.jpg?v=1763708546 1024w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs-300x169.jpg?v=1763708546 300w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs-768x432.jpg?v=1763708546 768w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs-18x10.jpg?v=1763708546 18w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs-1000x562.jpg?v=1763708546 1000w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs-230x129.jpg?v=1763708546 230w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs-350x197.jpg?v=1763708546 350w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs-480x270.jpg?v=1763708546 480w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs.jpg?v=1763708546 1417w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Alkohols_palielina_ilgas_dzivosanas_riskus\"><\/span>2. Alkoholis padidina ilgo gyvenimo rizik\u0105<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nors anks\u010diau buvo manoma, kad viena taur\u0117 vyno per dien\u0105 moterims arba dvi vyrams yra saugi, i\u0161samus tyrimas, apimantis 195 \u0161alis, pateik\u0117 ai\u0161k\u0173 atsakym\u0105: <strong>Saugi alkoholio doz\u0117 yra nulis.<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Net ir nedidelis alkoholio kiekis padidina mirties nuo \u012fvairi\u0173 lig\u0173 rizik\u0105. Moterys ypa\u010d tur\u0117t\u0173 atsi\u017evelgti \u012f alkoholio ry\u0161\u012f su padid\u0117jusia kr\u016bties v\u0117\u017eio rizika. Profesoriaus patarimas yra tvirtas ir moksli\u0161kai pagr\u012fstas: jei norite kuo ilgesn\u0117s gyvenimo trukm\u0117s, visi\u0161kai venkite alkoholio.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1125\" height=\"633\" src=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1.jpg?v=1763708443\" alt=\"\" class=\"wp-image-11318\" srcset=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1.jpg?v=1763708443 1125w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1-300x169.jpg?v=1763708443 300w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1-1024x576.jpg?v=1763708443 1024w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1-768x432.jpg?v=1763708443 768w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1-18x10.jpg?v=1763708443 18w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1-1000x563.jpg?v=1763708443 1000w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1-230x129.jpg?v=1763708443 230w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1-350x197.jpg?v=1763708443 350w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1-480x270.jpg?v=1763708443 480w\" sizes=\"auto, (max-width: 1125px) 100vw, 1125px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Fizisko_aktivitates_ir_obligatas\"><\/span>3. Fizinis aktyvumas yra privalomas<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Sportuokite kiekvien\u0105 dien\u0105. Dr. Scharfenberg pabr\u0117\u017eia, kad fizinis aktyvumas yra toks svarbus, kad jis netgi gali kompensuoti kit\u0105 rizik\u0105.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Netik\u0117tas atradimas:<\/strong> Nutuk\u0119s \u017emogus, kuris kasdien mank\u0161tinasi, gyvens ilgiau nei normalaus svorio \u017emogus, kuris ignoruoja mank\u0161t\u0105.<\/li>\n\n\n\n<li><strong>Vyras, turintis sveikatos problem\u0173:<\/strong> Net r\u016bkantis vyras ken\u010dia nuo hipertenzijos ir padid\u0117jusio cholesterolio kiekio, bet. <em>sportuoti kiekvien\u0105 dien\u0105<\/em>, gyvens ilgiau nei vyras be \u0161i\u0173 problem\u0173, kuris nesportuoja.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Sportas yra nepaprastai svarbus ir n\u0117ra jokios alternatyvos!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-1024x576.jpg?v=1763708722\" alt=\"\" class=\"wp-image-11320\" srcset=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-1024x576.jpg?v=1763708722 1024w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-300x169.jpg?v=1763708722 300w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-768x432.jpg?v=1763708722 768w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-1536x864.jpg?v=1763708722 1536w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-18x10.jpg?v=1763708722 18w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-1000x563.jpg?v=1763708722 1000w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-230x129.jpg?v=1763708722 230w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-350x197.jpg?v=1763708722 350w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-480x270.jpg?v=1763708722 480w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs.jpg?v=1763708722 1630w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Sava_svara_kontrole_un_dazadas_atkaribas\"><\/span>4. Svorio kontrol\u0117 ir \u012fvairios priklausomyb\u0117s<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Antsvoris padidina mirties nuo beveik bet kokios ligos rizik\u0105. \u0160iandien mokslas vis da\u017eniau rodo, kad antsvoris gali b\u016bti susij\u0119s su priklausomybe \u2013 tiek psichologine, tiek susijusia su opiat\u0173 gamyba organizme.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Profesorius ragina atskirti \u0161iuos du atvejus, siekiant u\u017etikrinti teising\u0105 po\u017ei\u016br\u012f \u012f svorio valdym\u0105. Vienas i\u0161 pagrindini\u0173 svorio kontrol\u0117s rakt\u0173 yra ma\u017einti maisto suvartojim\u0105 senstant ir didinti fizin\u012f aktyvum\u0105.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs-1024x576.jpg?v=1763708900\" alt=\"\" class=\"wp-image-11321\" srcset=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs-1024x576.jpg?v=1763708900 1024w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs-300x169.jpg?v=1763708900 300w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs-768x432.jpg?v=1763708900 768w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs-18x10.jpg?v=1763708900 18w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs-1000x563.jpg?v=1763708900 1000w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs-230x129.jpg?v=1763708900 230w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs-350x197.jpg?v=1763708900 350w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs-480x270.jpg?v=1763708900 480w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs.jpg?v=1763708900 1164w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Paterejamais_cukurs_ir_Tavas_sirds_ienaidnieks\"><\/span>5. Cukraus vartojimas yra j\u016bs\u0173 \u0161irdies prie\u0161as<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Per didelis cukraus vartojimas dabar oficialiai pripa\u017eintas rizika, kad . <strong>padidina \u0161irdies priepuolio rizik\u0105<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Profesorius tai iliustruoja istorija apie pacient\u0105, kurio cholesterolio ir triglicerid\u0173 kiekis buvo auk\u0161tas. Paai\u0161k\u0117jo, kad \u0161is pacientas kiekvien\u0105 vakar\u0105 prie\u0161 mieg\u0105 suvalgydavo did\u017eiul\u0119 porcij\u0105 led\u0173 su papildomu cukrumi ir saldinta plakta grietin\u0117le. Cukrus prisideda prie \u0161io lipid\u0173 kiekio padid\u0117jimo ir yra \u0161irdies sveikatos rizikos veiksnys.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs-1024x576.jpg?v=1763709032\" alt=\"\" class=\"wp-image-11322\" srcset=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs-1024x576.jpg?v=1763709032 1024w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs-300x169.jpg?v=1763709032 300w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs-768x432.jpg?v=1763709032 768w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs-18x10.jpg?v=1763709032 18w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs-1000x563.jpg?v=1763709032 1000w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs-230x129.jpg?v=1763709032 230w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs-350x197.jpg?v=1763709032 350w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs-480x270.jpg?v=1763709032 480w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs.jpg?v=1763709032 1306w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Galas_pilniga_izslegsana_no_uztura_un_optimala_dieta\"><\/span>6. Visi\u0161kas m\u0117sos pa\u0161alinimas i\u0161 dietos ir optimali dieta<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Profesorius pripa\u017e\u012fsta, kad m\u0117sos vartojimo ma\u017einimas yra opi visuomen\u0117s problema, tod\u0117l Pasaulio sveikatos organizacijos rekomendacijos formuluojamos \u0161velniai, bet remiantis tvirtu moksliniu pagrindu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nors oficiali rekomendacija yra didinti vaisi\u0173 ir dar\u017eovi\u0173 vartojim\u0105, tikrasis tikslas yra... <strong>suma\u017einti so\u010di\u0173j\u0173 riebal\u0173 suvartojim\u0105<\/strong>, kurie daugiausia yra gyv\u016bnin\u0117s kilm\u0117s (m\u0117sos) ir pieno (sviesto, nenugriebt\u0173 pieno produkt\u0173) riebalai.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sotieji riebalai<\/strong> netur\u0117t\u0173 vir\u0161yti 5\u20136% bendro suvartojam\u0173 kalorij\u0173 kiekio.<\/li>\n\n\n\n<li><strong>Praktinis patarimas:<\/strong> Vartokite tik neriebius arba 1% pieno produktus. Atsikratykite kiaulienos tauk\u0173, tauk\u0173 ir kit\u0173 gyv\u016bnini\u0173 riebal\u0173.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Galas-esana-0-veseligs-uzturs.jpg?v=1763709344\" alt=\"\" class=\"wp-image-11324\" srcset=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Galas-esana-0-veseligs-uzturs.jpg?v=1763709344 1024w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Galas-esana-0-veseligs-uzturs-300x169.jpg?v=1763709344 300w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Galas-esana-0-veseligs-uzturs-768x432.jpg?v=1763709344 768w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Galas-esana-0-veseligs-uzturs-18x10.jpg?v=1763709344 18w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Galas-esana-0-veseligs-uzturs-1000x563.jpg?v=1763709344 1000w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Galas-esana-0-veseligs-uzturs-230x129.jpg?v=1763709344 230w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Galas-esana-0-veseligs-uzturs-350x197.jpg?v=1763709344 350w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Galas-esana-0-veseligs-uzturs-480x270.jpg?v=1763709344 480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Dzivesveida_paildzinajums_ir_panakams_ikvienam\"><\/span>7. Gyvenimo b\u016bdo prat\u0119simas yra \u012fmanomas kiekvienam<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Laikantis \u0161i\u0173 septyni\u0173 princip\u0173, galima pasiekti nuostabi\u0173 rezultat\u0173:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0160irdies priepuolio rizika:<\/strong> Suma\u017e\u0117ja <strong>80%<\/strong>.<\/li>\n\n\n\n<li><strong>Pirmojo insulto rizika:<\/strong> Suma\u017e\u0117ja <strong>80%<\/strong>.<\/li>\n\n\n\n<li><strong>Diabeto rizika:<\/strong> Suma\u017e\u0117ja <strong>88%<\/strong>.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160ie duomenys n\u0117ra tik asmenin\u0117 profesoriaus nuomon\u0117 \u2013 su jais sutinka Pasaulio sveikatos organizacija, Amerikos \u0161irdies asociacija ir Europos kardiolog\u0173 draugija. Mums nebereikia laukti, kol gydytojas rekomenduos mums tinkam\u0105 mityb\u0105. Mes jau \u017einome, k\u0105 daryti, kad i\u0161vengtume \u0161irdies ir kraujagysli\u0173 lig\u0173.<\/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=\"Dzivesveida_maina_prasa_apnemsanos\"><\/span>Gyvenimo b\u016bdo poky\u010diams reikia \u012fsipareigojimo.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Profesorius Scharfenbergas teigia, kad did\u017eiausias i\u0161\u0161\u016bkis dabar yra priversti \u017emones i\u0161 tikr\u0173j\u0173 daryti tai, k\u0105, j\u0173 \u017einiomis, tur\u0117t\u0173 daryti. Gyvenimo b\u016bdo poky\u010diai reikalauja \u012fsipareigojimo, ta\u010diau atlygis yra neprilygstamas: sveikas ir ilgas gyvenimas, leid\u017eiantis skristi \u012f Madagaskar\u0105 ir vairuoti automobil\u012f sulaukus \u0161imto met\u0173.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Priimk sprendim\u0105 \u0161iandien ir prad\u0117k gyventi teisingai!<\/strong><\/p>\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=\"Profesora_dietas_un_fizisko_aktivitasu_prasibas_pec_40_gadu_vecuma\"><\/span>Profesoriaus mitybos ir fizinio aktyvumo reikalavimai po 40 met\u0173<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dr. Johnas Scharfenbergas pateikia konkre\u010dias rekomendacijas, kurios ypa\u010d svarbios vidutinio am\u017eiaus (40\u201370 met\u0173) \u017emon\u0117ms:<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs-1024x576.jpg?v=1763709564\" alt=\"\" class=\"wp-image-11325\" srcset=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs-1024x576.jpg?v=1763709564 1024w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs-300x169.jpg?v=1763709564 300w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs-768x432.jpg?v=1763709564 768w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs-18x10.jpg?v=1763709564 18w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs-1000x562.jpg?v=1763709564 1000w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs-230x129.jpg?v=1763709564 230w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs-350x197.jpg?v=1763709564 350w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs-480x270.jpg?v=1763709564 480w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs.jpg?v=1763709564 1268w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Privalomas <strong>Fizinis aktyvumas vidutinio am\u017eiaus \u017emon\u0117ms:<\/strong> Nuo 40 iki 70 met\u0173 mank\u0161ta yra <strong>svarbiausia<\/strong>\u0160iame am\u017eiuje \u017emon\u0117s da\u017enai pradeda atsipalaiduoti, u\u017edirba daugiau pinig\u0173, ma\u017eiau sportuoja ir daugiau valgo. Scharfenbergo patarimas yra visi\u0161kai prie\u0161ingas:\n<ul class=\"wp-block-list\">\n<li><strong>Daugiau mank\u0161tinkit\u0117s<\/strong>, sensta.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Kalorij\u0173 ma\u017einimas:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Valgyk ma\u017eiau<\/strong>, sensta.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Optimali mityba:<\/strong> JAV vyriausyb\u0117s medicinos mokslininkai nustat\u0117, kad <strong>Optimaliausia dieta yra vegetari\u0161ka.<\/strong>.<\/li>\n\n\n\n<li><strong>Grie\u017etas so\u010di\u0173j\u0173 riebal\u0173 apribojimas:<\/strong> Reik\u0117t\u0173 vengti gyv\u016bnin\u0117s kilm\u0117s ir pieno riebal\u0173, u\u017etikrinant, kad so\u010di\u0173j\u0173 riebal\u0173 kiekis nevir\u0161yt\u0173 <strong>5\u20136%<\/strong> nuo bendro kalorij\u0173 kiekio.<\/li>\n\n\n\n<li><strong>Cukraus ir alkoholio atsisakymas ir visi\u0161kas apribojimas:<\/strong> Reik\u0117t\u0173 vengti cukraus, kuris tiesiogiai padidina \u0161irdies priepuolio rizik\u0105, ir alkoholio, nes n\u0117ra saugaus vartojimo lygio.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Straipsnis buvo paremtas dr. Scharfenbergo vaizdo \u012fra\u0161u, https:\/\/www.youtube.com\/watch?v=RGy3jhiPqD0<\/p>","protected":false},"excerpt":{"rendered":"<p>J\u016bros gelmi\u0173 tyrin\u0117jimas reikalauja ne tik techninio pasiruo\u0161imo, bet ir puikios fizin\u0117s sveikatos. Tod\u0117l norime pasidalinti nepaprasta istorija \u017emogaus, kuris, sulauk\u0119s \u0161imto met\u0173, toliau keliauja po pasaul\u012f, skaito paskaitas, vairuoja automobil\u012f (be GPS!) ir net 80 met\u0173 [\u2026]<\/p>","protected":false},"author":166,"featured_media":11323,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-11315","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>Ilgdz\u012bvo\u0161anas pamati un vesel\u012bbas rut\u012bna simtgad\u012bga profesora pieredz\u0113 - 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\/ilgaamziskumo-pagrindai-ir-sveikatos-rutina-simtamecio-profesoriaus-patirtis\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ilgdz\u012bvo\u0161anas pamati un vesel\u012bbas rut\u012bna simtgad\u012bga profesora pieredz\u0113 - Daivings.lv\" \/>\n<meta property=\"og:description\" content=\"J\u016bras dzi\u013cumu p\u0113t\u012b\u0161ana prasa ne tikai tehnisku sagatavot\u012bbu, bet ar\u012b izcilu fizisko vesel\u012bbu. 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