{"id":74217,"date":"2026-01-01T17:30:08","date_gmt":"2026-01-01T17:30:08","guid":{"rendered":"https:\/\/www.europesays.com\/lt\/74217\/"},"modified":"2026-01-01T17:30:08","modified_gmt":"2026-01-01T17:30:08","slug":"dietologe-isdave-1-gudrybe-priaugtu-kilogramu-atsikratysite-be-vargo","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/lt\/74217\/","title":{"rendered":"Dietolog\u0117 i\u0161dav\u0117 1 gudryb\u0119: priaugt\u0173 kilogram\u0173 atsikratysite be vargo"},"content":{"rendered":"\n<p style=\"text-align:justify\">\u201eNors kalorij\u0173 kiekis turi \u012ftakos svorio ma\u017e\u0117jimui, svarbiausia yra i\u0161vengti stipraus alkio\u201c, \u2013 \u017eurnale \u201eEatingWell\u201c ra\u0161\u0117 N. Rizzo. Pasak jos, pats svarbiausias \u012fprotis, padedantis mesti svor\u012f, yra reguliarus valgymas dar prie\u0161 atsirandant alkio jausmui.<\/p>\n<p style=\"text-align:justify\">Dietolog\u0117 pabr\u0117\u017eia, kad nuoseklus valgymo ritmas padeda palaikyti stabil\u0173 energijos lyg\u012f ir suma\u017eina tikimyb\u0119 griebtis sausaini\u0173, tra\u0161ku\u010di\u0173 ar kit\u0173 greit\u0173 u\u017ekand\u017ei\u0173.<\/p>\n<p style=\"text-align:justify\">N. Rizzo remiasi 2022 m. atliktu tyrimu, kuris parod\u0117, kad \u017emon\u0117s, suvartojantys t\u0105 pat\u012f kalorij\u0173 kiek\u012f, bet valgantys reguliariais intervalais (pusry\u010dius, pietus ir vakarien\u0119), s\u0117kmingiau meta svor\u012f nei tie, kuri\u0173 valgymas chaoti\u0161kas. Jei n\u0117ra galimyb\u0117s kasdien valgyti tuo pa\u010diu metu, dietolog\u0117 pataria valgyti arba u\u017ekand\u017eiauti kas 3\u20134 valandas.<\/p>\n<p style=\"text-align:justify\">\u201eToks laiko tarpas leid\u017eia organizmui suvir\u0161kinti maist\u0105, bet neleid\u017eia per daug i\u0161alkti tarp valgym\u0173\u201c, \u2013 ai\u0161kina specialist\u0117. Ji netgi rekomenduoja prad\u017eioje telefone nusistatyti priminimus, kol reguliarus valgymas taps \u012fpro\u010diu.<\/p>\n<p> K\u0105 valgyti, kad jaustum\u0117t\u0117s sot\u016bs? <\/p>\n<p style=\"text-align:justify\">Svarbu ne tik kada valgote, bet ir k\u0105 dedate \u012f l\u0117k\u0161t\u0119. N. Rizzo si\u016blo kiekvien\u0105 valgym\u0105 gr\u012fsti:<\/p>\n<ul>\n<li style=\"text-align: justify;\">baltymais,<\/li>\n<li style=\"text-align: justify;\">visaver\u010diais angliavandeniais (vaisiais, dar\u017eov\u0117mis, neskaldytais gr\u016bdais, pupel\u0117mis, ank\u0161tin\u0117mis dar\u017eov\u0117mis),<\/li>\n<li style=\"text-align: justify;\">nedideliu kiekiu sveik\u0173j\u0173 riebal\u0173.<\/li>\n<\/ul>\n<p style=\"text-align:justify\">Baltymai ypa\u010d svarb\u016bs, nes jie vir\u0161kinami l\u0117\u010diau nei kitos maistin\u0117s med\u017eiagos, tod\u0117l ilgiau suteikia sotumo jausm\u0105. Be to, baltymai padeda i\u0161saugoti raumen\u0173 mas\u0119, o raumenys sudegina daugiau kalorij\u0173 nei riebalinis audinys.<\/p>\n<p style=\"text-align:justify\">Pagal bendr\u0105sias mitybos rekomendacijas, suaugusiam \u017emogui reikia apie 0,8 gramo baltym\u0173 vienam k\u016bno svorio kilogramui. Pavyzd\u017eiui, 70 kg sverian\u010diam \u017emogui tai sudaro ma\u017edaug 56 gramus baltym\u0173 per dien\u0105.<\/p>\n<p style=\"text-align:justify\">Vis d\u0117lto specialist\u0173 nuomon\u0117s \u0161iuo klausimu i\u0161siskiria. Vieni dietologai teigia, kad svorio metimo metu reik\u0117t\u0173 suvartoti bent 90 gram\u0173 baltym\u0173 per dien\u0105, o kai kurie treneriai rekomenduoja net apie 120 gram\u0173.<\/p>\n<p>      <a href=\"https:\/\/www.tv3.lt\/Uploads\/UGallery\/photos\/68\/16\/4c\/06\/68164c06aa61de235a75c44f35eae55f.jpg\" data-fancybox=\"photos-embed\" data-caption=\"Svarstykl\u0117s, svoris (nuotr. 123rf.com)\" target=\"_self\" rel=\"nofollow noopener\"> <img decoding=\"async\" class=\"photo-inside-article\" align=\"center\" alt=\"Svarstykl\u0117s, svoris (nuotr. 123rf.com)\" title=\"Svarstykl\u0117s, svoris (nuotr. 123rf.com)\" src=\"https:\/\/www.europesays.com\/lt\/wp-content\/uploads\/2026\/01\/68164c06aa61de235a75c44f35eae55f.jpg\" width=\"684\" height=\"654\" loading=\"lazy\" \/> <\/a>       <\/p>\n<p style=\"text-align:justify\">Ta\u010diau Masa\u010dusetso ligonin\u0117s <a href=\"https:\/\/www.sveikata.lt\/liga\/nutukimas-ir-antsvoris\/482\" target=\"_blank\" class=\"phrase\" rel=\"nofollow noopener\">nutukimo<\/a> medicinos gydytoja ir Harvardo medicinos mokyklos docent\u0117 Fatima Cody Stanford \u012fsp\u0117ja, kad per didelis baltym\u0173 kiekis gali apkrauti inkstus, ypa\u010d \u017emon\u0117ms, turintiems inkst\u0173 sutrikim\u0173.<\/p>\n<p style=\"text-align:justify\">\u201eKai pacientai pasi\u016blo nauj\u0105 mitybos strategij\u0105, visada klausiu: ar j\u016bs gal\u0117tum\u0117te taip maitintis vis\u0105 likus\u012f gyvenim\u0105?\u201c \u2013 sak\u0117 gydytoja interviu NBC News.<\/p>\n<p> Geriausi baltym\u0173 \u0161altiniai <\/p>\n<p style=\"text-align:justify\">Sveiki ir kokybi\u0161ki baltym\u0173 \u0161altiniai:<\/p>\n<ul>\n<li style=\"text-align: justify;\">liesa m\u0117sa,<\/li>\n<li style=\"text-align: justify;\">\u017euvis,<\/li>\n<li style=\"text-align: justify;\">kiau\u0161iniai,<\/li>\n<li style=\"text-align: justify;\">pieno produktai,<\/li>\n<li style=\"text-align: justify;\">rie\u0161utai,<\/li>\n<li style=\"text-align: justify;\">pupel\u0117s ir kitos ank\u0161tin\u0117s dar\u017eov\u0117s,<\/li>\n<li style=\"text-align: justify;\">tofu.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p>\n                                        \u0160altinis:<br \/>\n                                                                                    tv3.lt\n                                                                                <\/p>\n<p>Kvie\u010diame atrasti nauj\u0105 tv3.lt turin\u012f! Nuo \u0161iol portale j\u016bs\u0173 laukia <a href=\"https:\/\/www.tv3.lt\/testai\" rel=\"nofollow noopener\" target=\"_blank\">kasdien nauji testai<\/a>   \u2013 i\u0161bandykite savo \u017einias ir smagiai praleiskite laik\u0105. <\/p>\n","protected":false},"excerpt":{"rendered":"\u201eNors kalorij\u0173 kiekis turi \u012ftakos svorio ma\u017e\u0117jimui, svarbiausia yra i\u0161vengti stipraus alkio\u201c, \u2013 \u017eurnale \u201eEatingWell\u201c ra\u0161\u0117 N. Rizzo.&hellip;\n","protected":false},"author":2,"featured_media":74218,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[21],"tags":[16421,57,43,113,55,48,54,51,49,50,37,39,36,38,40,45,23,44,114,53,42,56,47,41,46,58,52],"class_list":{"0":"post-74217","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-pramogos","8":"tag-2026-01-01-142500","9":"tag-daiktai","10":"tag-dienos-kronika","11":"tag-entertainment","12":"tag-gatves-tekstai","13":"tag-gyvenimas","14":"tag-interneto-pievos","15":"tag-keliones","16":"tag-kultura","17":"tag-laisvalaikis","18":"tag-lietuva","19":"tag-lietuviu","20":"tag-lithuania","21":"tag-lithuanian","22":"tag-lt","23":"tag-mokslas-ir-it","24":"tag-naujienos","25":"tag-pasaulis","26":"tag-pramogos","27":"tag-projektai","28":"tag-rinktiniai-tekstai","29":"tag-simtmecio-portalas","30":"tag-sportas","31":"tag-tv3-lt","32":"tag-verslas","33":"tag-video","34":"tag-zaidimai"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@lt\/115821033858402631","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/posts\/74217","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=74217"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/posts\/74217\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/media\/74218"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/media?parent=74217"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/categories?post=74217"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/lt\/wp-json\/wp\/v2\/tags?post=74217"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}