{"id":185554,"date":"2026-05-23T17:17:12","date_gmt":"2026-05-23T17:17:12","guid":{"rendered":"https:\/\/www.europesays.com\/lt\/185554\/"},"modified":"2026-05-23T17:17:12","modified_gmt":"2026-05-23T17:17:12","slug":"vaida-kurpiene-kiek-braskiu-valgyti-kasdien-ir-kodel","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/lt\/185554\/","title":{"rendered":"Vaida Kurpien\u0117: kiek bra\u0161ki\u0173 valgyti kasdien ir kod\u0117l"},"content":{"rendered":"<p>Geriau uoga nei vaisius<\/p>\n<p>Sveikos mitybos specialist\u0117 Vaida Kurpien\u0117 visada, kai tik yra pasirinkimas, u\u017ekand\u017eiui renkasi uogas, o ne vaisi\u0173.<\/p>\n<p>\u201eIr ne tik d\u0117l to, kad man skaniau. O d\u0117l \u017eenkliai didesn\u0117s naudos: uogos turi daug daugiau antioksidant\u0173 (kas saugo nuo sen\u0117jimo ir lig\u0173) ir ma\u017eiau cukr\u0173\u201c, \u2013 paai\u0161kina.<\/p>\n<p>\u0160iuo metu prasideda bra\u0161ki\u0173 sezonas \u2013 \u0161iltnamiuose augintos jau pildo parduotuvi\u0173 ir turgaus lentynas. Ir \u010dia dietist\u0117 nustebina, pasidalindama, kaip ji valgo bra\u0161kes. Ogi \u2013 su visais bra\u0161ki\u0173 lapeliais.<\/p>\n<p>    <img decoding=\"async\" src=\"https:\/\/www.europesays.com\/lt\/wp-content\/uploads\/2026\/05\/89716e19-6096-478b-8da1-d17d31638a63.jpg\" loading=\"lazy\" alt=\"Bra\u0161k\u0117s\"\/>      <\/p>\n<p>Imesti negalima<\/p>\n<p>\u201eJ\u016bs juos i\u0161metate? Be reikalo, nes juose daugumos med\u017eiag\u0173 yra daugiau nei pa\u010diose bra\u0161k\u0117se! Ypa\u010d skaidul\u0173. Bra\u0161ki\u0173 lapeliuose vyrauja netirpios skaidulos (celiulioz\u0117, hemiceliulioz\u0117), taip pat yra polifenoli\u0173 (antioksidant\u0173) ir tanin\u0173 (kraujagysli\u0173 apsaugai) \u2013 patik\u0117kite, k\u016bnas tik pad\u0117kos. <\/p>\n<p>Tad jei lapeliai jauni, d\u0117kite \u012f burn\u0105 kartu su bra\u0161ke, o jei kietoki \u2013 \u012f sriubas, tro\u0161kinius ar salotas!\u201c \u2013 rekomenduoja.<\/p>\n<p>Kuo naudingos bra\u0161k\u0117s<\/p>\n<p> Jos pasi\u017eymi stipriu antioksidantiniu poveikiu. Kuo ry\u0161kesn\u0117 bra\u0161ki\u0173 spalva, tuo stipresn\u0117s j\u0173 gydomosios savyb\u0117s.<\/p>\n<ul>\n<li>\n<p>Padeda ma\u017einti MTL (blogojo) cholesterolio kiek\u012f kraujyje. <\/p>\n<\/li>\n<li>\n<p>Turi med\u017eiag\u0173, veikian\u010di\u0173 kaip antidepresantas. Vaist\u0173 nepakeis, bet papildoma priemon\u0117 \u2013 puiki. <\/p>\n<\/li>\n<li>\n<p>Turi gele\u017eies, kalio, A, E ir B, C vitamin\u0173. Pastarasis svarbus kolageno gamybai m\u016bs\u0173 k\u016bne. <\/p>\n<\/li>\n<\/ul>\n<p>    <img decoding=\"async\" src=\"https:\/\/www.europesays.com\/lt\/wp-content\/uploads\/2026\/05\/1ef84cad-d996-4671-885b-6b3c75961f6c.jpg\" loading=\"lazy\" alt=\"Vaida Kurpien\u0117 rekomenduoja bra\u0161kes\"\/>      <\/p>\n<p>Geriau u\u017e vynuoges ir obuol\u012f<\/p>\n<p>\u201eBe to, bra\u0161k\u0117se skaidul\u0173 daugiau, o cukr\u0173 ma\u017eiau nei \u017emon\u0117ms gali atrodyti pagal j\u0173 saldum\u0105. 100 g bra\u0161ki\u0173 yra 32 kalorijos, 4,9 g cukr\u0173 ir 2 g skaidul\u0173. Taigi dr\u0105siai galite suvalgyti 300\u2013500 g per dien\u0105\u201c, \u2013 sako dietist\u0117.<\/p>\n<ul>\n<li>\n<p>Vynuog\u0117se cukr\u0173 yra apie 3 kartus daugiau (15\u201316 g), o skaidul\u0173 \u2013 beveik perpus ma\u017eiau (apie 1 g). <\/p>\n<\/li>\n<li>\n<p>Obuolyje cukr\u0173 yra apie 2 kartus daugiau (apie 10 g), o skaidul\u0173 \u2013 pana\u0161iai kaip bra\u0161k\u0117se. <\/p>\n<\/li>\n<\/ul>\n<p>\u201eKuo daugiau cukr\u0173 ir ma\u017eiau skaidul\u0173, tuo grei\u010diau i\u0161alksite! Kuo ma\u017eiau cukr\u0173 ir daugiau skaidul\u0173 \u2013 tuo geriau k\u016bnas reaguos: nuo cholesterolio iki talijos apim\u010di\u0173 ir mikrobiotos poky\u010di\u0173\u201c \u2013 sako puslapio suliekn\u0117k.lt autor\u0117.<\/p>\n<p>    <img decoding=\"async\" src=\"https:\/\/www.europesays.com\/lt\/wp-content\/uploads\/2026\/05\/2966eee7-f768-4702-9af2-53d4ec4e6d98.jpg\" loading=\"lazy\" alt=\"Bra\u0161k\u0117s\"\/>    <\/p>\n<p>Kaip nei\u0161mesti bra\u0161ki\u0173 j\u0173 taip ir neparagavus<\/p>\n<p>Pripa\u017einkite \u2013 da\u017enai taip b\u016bna, kad nusipirkus bra\u0161ki\u0173 dalis suvalgoma i\u0161kart, o kita paliekama, kol galiausiai sugenda ir keliauja \u012f \u0161iuk\u0161liad\u0117\u017e\u0119. \u010cia pravers pasinaudoti dietist\u0117s Vaidos Kurpien\u0117s patirtimi.<\/p>\n<p>\u201eI\u0161m\u0117ginkite mano \u012fpro\u010dius. Bra\u0161kes da\u017eniausiai perku ma\u017eais kiekiais, taip suvalgau \u0161vie\u017eias. Jas laikau vakuuminiame indelyje, tuomet jos i\u0161silaiko ilgiau\u201c, \u2013 sako puslapio <a rel=\"noopener nofollow\" href=\"http:\/\/sulieknek.lt\" target=\"_blank\">sulieknek.lt<\/a> \u012fk\u016br\u0117ja.<\/p>\n<p>Jei norite, kad bra\u0161ki\u0173 u\u017ekandis b\u016bt\u0173 sotesnis, derinkite jas su: <\/p>\n<ul>\n<li>\n<p>baltyminiais pieno produktais: graiki\u0161ku jogurtu, var\u0161ke, kefyru, s\u016briu,<\/p>\n<\/li>\n<li>\n<p>rie\u0161utais ar s\u0117klomis. <\/p>\n<\/li>\n<\/ul>\n<p>Sotus uog\u0173 u\u017ekandis <\/p>\n<p>    <img decoding=\"async\" src=\"https:\/\/www.europesays.com\/lt\/wp-content\/uploads\/2026\/05\/77b34ee7-8d9b-4163-8021-fba5e2554a3f.jpg\" loading=\"lazy\" alt=\"Vaida Kurpien\u0117 rekomenduoja bra\u0161kes\"\/>      <\/p>\n<p>Labai gardus ir greitai paruo\u0161iamas desertas. I\u0161bandykite.<\/p>\n<p>200 ml augalinio pieno \u2013 kokos\u0173, migdol\u0173, anakard\u017ei\u0173 arba sojos<\/p>\n<p>4 v. \u0161. ispaninio \u0161alavijo s\u0117kl\u0173 chia<\/p>\n<ul>\n<li>\n<p>Chia s\u0117klos u\u017epilamos augaliniu pienu ir paliekama per nakt\u012f subrinkti.<\/p>\n<\/li>\n<li>\n<p>Bra\u0161k\u0117s ir aviet\u0117s sutrinamos smulkintuvu, galima \u012fpilti \u0161iek tiek vandens. I\u0161pilstoma \u012f indelius.<\/p>\n<\/li>\n<li>\n<p>Augalin\u012f pien\u0105 su chia s\u0117klomis labai gerai i\u0161mai\u0161yti, sud\u0117ti ant trint\u0173 uog\u0173 indeliuose.<\/p>\n<\/li>\n<li>\n<p>Puo\u0161iama bra\u0161ke, aviete ir m\u0117tos lapeliu.<\/p>\n<\/li>\n<\/ul>\n<p>Rabarbar\u0173 salotos su feta<\/p>\n<p>       <img decoding=\"async\" src=\"https:\/\/www.europesays.com\/lt\/wp-content\/uploads\/2026\/05\/147395a8-cace-4151-be36-d247a5c4540b.jpg\" loading=\"lazy\" alt=\"Vaida Kurpien\u0117 rekomenduoja bra\u0161kes\"\/>    <\/p>\n<p>Sald\u017eiar\u016bg\u0161t\u0117s salotos puikiai tiks \u0161ilt\u0105 dien\u0105, kai valgyti norisi, bet apkrauti organizmo \u2013 ne. Rabarbarai \u2013 trumpo sezono dar\u017eov\u0117. Sald\u017eiar\u016bg\u0161\u010diais lapko\u010diais galime m\u0117gautis pavasar\u012f ir vasar\u0105, iki Jonini\u0173. \u0160ilto sezono rabarbarai turi daugiau citrinos ir obuoli\u0173 r\u016bg\u0161\u010di\u0173. Vasaros viduryje stiebuose pradeda kauptis didesni kiekiai oksalo r\u016bg\u0161ties.<\/p>\n<p> 100 g salot\u0173 lap\u0173 mi\u0161inio<\/p>\n<p> cinamono, pagal skon\u012f. Galima ir imbiero patarkuoti ar druska pabarstyti, bet labai skanu ir be to<\/p>\n<p>Rabarbarus nulupti ir smulkiai supjaustyti.<\/p>\n<p>Ketvir\u010diais supjaustyti bra\u0161kes.<\/p>\n<p>\u012e l\u0117k\u0161t\u0119 sud\u0117ti salotas, sultenes, supjaustytas bra\u0161kes, bertie fetos s\u016brio ir pjaustyt\u0173 rabarbar\u0173.<\/p>\n<p>Pabarstyti cinamonu, jei norisi \u2013 ir druska ar tarkuotu imbieru.<\/p>\n","protected":false},"excerpt":{"rendered":"Geriau uoga nei vaisius Sveikos mitybos specialist\u0117 Vaida Kurpien\u0117 visada, kai tik yra pasirinkimas, u\u017ekand\u017eiui renkasi uogas, o&hellip;\n","protected":false},"author":2,"featured_media":185555,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[6],"tags":[25,29149,30,31,34,35,24,32,33,37,39,36,38,40,23,22,28,29,9770,26,27,7423],"class_list":["post-185554","post","type-post","status-publish","format-standard","has-post-thumbnail","category-antrastes","tag-antrastes","tag-braskes","tag-breaking-news","tag-breakingnews","tag-featured-news","tag-featurednews","tag-headlines","tag-latest-news","tag-latestnews","tag-lietuva","tag-lietuviu","tag-lithuania","tag-lithuanian","tag-lt","tag-naujienos","tag-news","tag-populiariausios-naujienos","tag-populiariausiosnaujienos","tag-sveika-mityba","tag-top-stories","tag-topstories","tag-vaida-kurpiene"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@lt\/116625031117968030","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/posts\/185554","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/comments?post=185554"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/posts\/185554\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/media\/185555"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/media?parent=185554"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/categories?post=185554"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/tags?post=185554"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}