{"id":41276,"date":"2025-11-16T18:28:16","date_gmt":"2025-11-16T18:28:16","guid":{"rendered":"https:\/\/www.europesays.com\/lt\/41276\/"},"modified":"2025-11-16T18:28:16","modified_gmt":"2025-11-16T18:28:16","slug":"pries-nakti-ragina-suvalgyti-1-produkta-uzmigsite-turbo-greiciu","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/lt\/41276\/","title":{"rendered":"Prie\u0161 nakt\u012f ragina suvalgyti 1 produkt\u0105: u\u017emigsite turbo grei\u010diu"},"content":{"rendered":"\n

Pasak dietolog\u0117s Karman Meyer, migdoluose yra tiek magnio, tiek melatonino <\/a>\u2013 mikroelement\u0173, kurie padeda k\u016bnui atsipalaiduoti ir lengviau u\u017emigti.<\/p>\n

Tai rei\u0161kia, kad \u201enedidel\u0117 saujel\u0117 migdol\u0173 prie\u0161 mieg\u0105 gali \u0161velniai pagerinti j\u016bs\u0173 miego kokyb\u0119\u201c,\u00a0sako ji.<\/p>\n

Migdol\u0173 nauda miegui <\/p>\n

Pagal savo maistin\u0119 sud\u0117t\u012f, migdolai gali pad\u0117ti geriau i\u0161simiegoti, ra\u0161oma health.com.<\/p>\n

Kaip ai\u0161kina Mi\u010digano valstijos universiteto profesor\u0117 Robin Tucker, migdolai yra puikus magnio \u0161altinis. \u0160is mineralas ramina nerv\u0173 sistem\u0105, ma\u017eina nerimo ir netgi depresijos simptomus, tod\u0117l u\u017emigti tampa lengviau.<\/p>\n

Be to, magnis dalyvauja melatonino \u2013 hormono, reguliuojan\u010dio miego ritm\u0105 \u2013 gamyboje organizme.<\/p>\n

Melatonino yra ir pa\u010diuose migdoluose \u2013 ypa\u010d jei valgote juos niekaip neapdorotus. Be to, migdoluose randama cinko ir triptofano \u2013 abu \u0161ie junginiai taip pat prisideda prie melatonino gamybos.<\/p>\n

\u201e\u0160is derinys suteikia tinkam\u0173 maistini\u0173 med\u017eiag\u0173, kurios gali palaikyti sveik\u0105 mieg\u0105\u201c, \u2013 ai\u0161kina dietolog\u0117 Julie Stefanski.<\/p>\n

Vienoje porcijoje migdol\u0173 (apie 30 g) yra: \u2013 6,4 g baltym\u0173; \u2013 3,2 g skaidul\u0173; \u2013 12,75 g neso\u010di\u0173j\u0173 riebal\u0173.<\/p>\n

Pasak K. Meyer, toks baltym\u0173, skaidul\u0173 ir \u201eger\u0173j\u0173\u201c riebal\u0173 derinys padeda i\u0161laikyti pastov\u0173 cukraus kiek\u012f kraujyje per nakt\u012f, o tai ma\u017eina staigi\u0173 prabudim\u0173 rizik\u0105.<\/p>\n

Be to, \u0161ie trys komponentai suteikia didesn\u012f sotumo jausm\u0105 \u2013 tod\u0117l migdolai yra geresnis pasirinkimas v\u0117lyvam u\u017ekand\u017eiui nei sald\u016bs ar perdirbti maisto produktai.<\/p>\n

\"Migdolai <\/a> K\u0105 sako tyrimai apie migdolus ir mieg\u0105? <\/p>\n

Remiantis j\u0173 maistine verte, migdolai primena tobul\u0105\u00a0b\u016bd\u0105\u00a0geriau i\u0161simiegoti, ta\u010diau tyrim\u0173 \u0161ia tema kol kas nedaug.<\/p>\n

2019 m. Irano mokslininkai papra\u0161\u0117 446 student\u0173 dvi savaites kasdien suvalgyti po 10 migdol\u0173. Tyrimo prad\u017eioje 78 proc. student\u0173 skund\u0117si nemiga, o po dviej\u0173 savai\u010di\u0173 \u0161is skai\u010dius suma\u017e\u0117jo iki 69 proc.<\/p>\n

Kitas 2024 m. atliktas tyrimas su 64 suaugusiaisiais parod\u0117, kad tie, kurie 20 savai\u010di\u0173 valg\u0117 po 60 g migdol\u0173 kasdien, miegojo geriau ir re\u010diau prabusdavo nakt\u012f.<\/p>\n

Vis d\u0117lto, anot J. Stefanski, tyrimai buvo nedidel\u0117s apimties, tod\u0117l kol kas n\u0117ra ai\u0161ku, ar ma\u017eesnis migdol\u0173 kiekis suteikt\u0173 toki\u0105 pa\u010di\u0105 naud\u0105. Be to, kaip pabr\u0117\u017eia profesor\u0117, dalyvi\u0173 miego kokyb\u0117 prie\u0161 tyrim\u0105 taip pat gal\u0117jo paveikti rezultatus.<\/p>\n

\u201eTik\u0117tina, kad migdolai gali tur\u0117ti teigiam\u0105 poveik\u012f miegui, ta\u010diau kol kas turim\u0173 \u012frodym\u0173 neu\u017etenka tai patvirtinti\u201c,\u00a0\u2013 sako ji.<\/p>\n

\"Miegas, <\/a> Kaip pasirinkti tinkam\u0105 u\u017ekand\u012f prie\u0161 mieg\u0105 <\/p>\n

Jeigu vakarais jau\u010diate alk\u012f, saujel\u0117 migdol\u0173 gali b\u016bti visai gera mintis \u2013 net jei teigiamas poveikis miegui n\u0117ra garantuotas. Kaip ai\u0161kina R. Tucker, \u201eu\u017emigti ypa\u010d sunku, kai esate alkani\u201c, tod\u0117l lengvas, sveikas u\u017ekandis, pavyzd\u017eiui, migdolai, gali pad\u0117ti.<\/p>\n

Meyer si\u016blo dar geresn\u012f derin\u012f: saujel\u0117 migdol\u0173 (apie 30 g) ir d\u017eiovintos vy\u0161nios, kurios taip pat gausios melatonino.<\/p>\n

Vis d\u0117lto, jei ken\u010diate nuo\u00a0refliukso, reik\u0117t\u0173 pasisaugoti \u2013 J. Stefanski \u012fsp\u0117ja, kad rieb\u016bs produktai, tokie kaip migdolai, skatina didesn\u012f r\u016bg\u0161ties i\u0161siskyrim\u0105 skrandyje, kas kai kuriems gali ir trukdyti miegoti.<\/p>\n

Svarbu ir tai, k\u0105 valgote dienos metu. Kaip pa\u017eymi R. Tucker, \u201eauk\u0161tesn\u0117s kokyb\u0117s mityba<\/a> siejama su geresniu miegu\u201c. Tad j\u016bs\u0173 meniu tur\u0117t\u0173 netr\u016bkti rie\u0161ut\u0173 (pavyzd\u017eiui, graikini\u0173), ank\u0161tini\u0173 dar\u017eovi\u0173, vaisi\u0173, dar\u017eovi\u0173, liesos m\u0117sos, pieno produkt\u0173 bei viso gr\u016bdo gamini\u0173.<\/p>\n

O prie\u0161 mieg\u0105 reik\u0117t\u0173 vengti kofeino turin\u010di\u0173 g\u0117rim\u0173, alkoholio, riebi\u0173, sald\u017ei\u0173 ar labai s\u016bri\u0173 produkt\u0173, taip pat a\u0161traus maisto.<\/p>\n","protected":false},"excerpt":{"rendered":"Pasak dietolog\u0117s Karman Meyer, migdoluose yra tiek magnio, tiek melatonino \u2013 mikroelement\u0173, kurie padeda k\u016bnui atsipalaiduoti ir lengviau…\n","protected":false},"author":2,"featured_media":41277,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[10821,25,30,31,57,43,34,35,55,48,24,54,51,49,50,32,33,37,39,36,38,40,45,23,22,44,28,29,53,42,56,47,26,27,41,46,58,74,75,76,52],"class_list":{"0":"post-41276","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-pasaulis","8":"tag-2025-11-16-110000","9":"tag-antrastes","10":"tag-breaking-news","11":"tag-breakingnews","12":"tag-daiktai","13":"tag-dienos-kronika","14":"tag-featured-news","15":"tag-featurednews","16":"tag-gatves-tekstai","17":"tag-gyvenimas","18":"tag-headlines","19":"tag-interneto-pievos","20":"tag-keliones","21":"tag-kultura","22":"tag-laisvalaikis","23":"tag-latest-news","24":"tag-latestnews","25":"tag-lietuva","26":"tag-lietuviu","27":"tag-lithuania","28":"tag-lithuanian","29":"tag-lt","30":"tag-mokslas-ir-it","31":"tag-naujienos","32":"tag-news","33":"tag-pasaulis","34":"tag-populiariausios-naujienos","35":"tag-populiariausiosnaujienos","36":"tag-projektai","37":"tag-rinktiniai-tekstai","38":"tag-simtmecio-portalas","39":"tag-sportas","40":"tag-top-stories","41":"tag-topstories","42":"tag-tv3-lt","43":"tag-verslas","44":"tag-video","45":"tag-world","46":"tag-world-news","47":"tag-worldnews","48":"tag-zaidimai"},"share_on_mastodon":{"url":"","error":"Validation failed: Text character limit of 500 exceeded"},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/posts\/41276","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=41276"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/posts\/41276\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/media\/41277"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/media?parent=41276"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/categories?post=41276"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/tags?post=41276"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}