{"id":24840,"date":"2025-10-19T06:53:14","date_gmt":"2025-10-19T06:53:14","guid":{"rendered":"https:\/\/www.europesays.com\/lv\/24840\/"},"modified":"2025-10-19T06:53:14","modified_gmt":"2025-10-19T06:53:14","slug":"septinas-popularas-brokastis-kas-patiesiba-kaite-un-veseligakas-to-alternativas","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/lv\/24840\/","title":{"rendered":"Septi\u0146as popul\u0101ras brokastis, kas paties\u012bb\u0101 kait\u0113 \u2013 un vesel\u012bg\u0101kas to alternat\u012bvas"},"content":{"rendered":"<p>Dr. Uma Naido, H\u0101rvardas universit\u0101t\u0113 izgl\u012bt\u012bbu guvusi psihiatre un uztura p\u0113tniece, starptautisk\u0101 bestsellera &#8220;This Is Your Brain on Food&#8221; autore, uzsver: ir svar\u012bgi pareizi izv\u0113l\u0113ties <a rel=\"noopener nofollow\" target=\"_blank\" href=\"https:\/\/www.delfi.lv\/temas\/43595311\/brokastis\" tag-id=\"43595311\">brokastis<\/a>, lai visas dienas garum\u0101 saglab\u0101tu koncentr\u0113\u0161anos, skaidru dom\u0101\u0161anu un stabilu ener\u0123ijas l\u012bmeni.<\/p>\n<p>Dr. Naido vada kl\u012bniku Masa\u010d\u016bsetsas visp\u0101r\u0113j\u0101 slimn\u012bc\u0101, kas specializ\u0113jas uztura un dz\u012bvesveida psihiatrij\u0101 un p\u0113ta, k\u0101 <a rel=\"noopener nofollow\" target=\"_blank\" href=\"https:\/\/www.delfi.lv\/temas\/44182751\/ediens\" tag-id=\"44182751\">\u0113diens<\/a> ietekm\u0113 gan gar\u012bgo, gan fizisko vesel\u012bbu. Lai ar\u012b daudzi brokastu varianti ir popul\u0101ri un \u0161\u0137iet \u0113rti, \u0101tri risin\u0101jumi, tie var izrais\u012bt organism\u0101 stresa reakciju. L\u016bk, septi\u0146as brokastu izv\u0113les, kas, p\u0113c dr. Naido dom\u0101m, ir visnepiem\u0113rot\u0101k\u0101s smadze\u0146u darb\u012bbai.<\/p>\n<p>Aug\u013cu sm\u016btiji (bez olbaltumviel\u0101m un taukiem)<\/p>\n<p class=\"MsoNormal\">Sm\u016btijs ir \u0113rts veids, k\u0101 uz\u0146emt vair\u0101k ogu un aug\u013cu, ta\u010du daudzi veikal\u0101 pirktie koktei\u013ci ir p\u0101rlieku cukuroti. \u012apa\u0161i tad, ja tie gatavoti tikai no aug\u013ciem (piem\u0113ram, salda ban\u0101na un mango) vai ar saldin\u0101tu jogurtu. Ja tr\u016bkst olbaltumvielu un tauku, cukura l\u012bmenis asin\u012bs strauji uzk\u0101pj un tikpat \u0101tri nokr\u012bt \u2013 par\u0101d\u0101s nesp\u0113ks, trauksme un aizkaitin\u0101m\u012bba. Lab\u0101k sm\u016btiju gatavot m\u0101j\u0101s un pievienot olbaltumvielu avotu, piem\u0113ram, prote\u012bna pulveri, riekstu sviestu vai grie\u0137u jogurtu.<\/p>\n<p>Aug\u013cu b\u013codas<\/p>\n<p class=\"MsoNormal\">Aug\u013ci ir lielisks antioksidantu avots un brokast\u012bs noteikti iederas, ta\u010du porcijas bie\u017ei vien ir tik lielas, ka pietiktu visai \u0123imenei. Ja saldajiem aug\u013ciem v\u0113l pievieno saldin\u0101tu granolu, kokosriekstu skaidi\u0146as un medu, &#8220;vitam\u012bnu bumba&#8221; p\u0101rtop par cukura spridzekli. Lab\u0101k pagatavot \u010dia s\u0113klu pudi\u0146u un pievienot d\u0101snu sauju ogu vai vienu augli. V\u0113l viena gudra kombin\u0101cija \u2013 pirms aug\u013cu b\u013codas ap\u0113st nedaudz biezpiena vai grie\u0137u jogurta, lai nodro\u0161in\u0101tu pietiekamu olbaltumvielu daudzumu.<\/p>\n<p>Kafija ar piedev\u0101m<\/p>\n<p class=\"MsoNormal\">Pa\u0161ai kafijai nav ne vainas \u2013 tase melnas kafijas vai kapu\u010d\u012bno ar mande\u013cu pienu var b\u016bt lielisks dienas starts. Probl\u0113ma s\u0101kas br\u012bd\u012b, kad pievieno m\u0101ksl\u012bgos saldin\u0101t\u0101jus, s\u012brupus un rafin\u0113tu cukuru: \u0161\u0101ds dz\u0113riens var veicin\u0101t iekaisumu organism\u0101, ar\u012b smadzen\u0113s. Iekaisums savuk\u0101rt saist\u012bts ar paaugstin\u0101tu trauksmi, garast\u0101vok\u013ca sv\u0101rst\u012bb\u0101m un slikt\u0101ku kognit\u012bvo sniegumu.<\/p>\n<p class=\"MsoNormal\">J\u0101, t\u0101s ir \u013coti \u0113rtas \u2013 aplej ar pienu un gatavs. Ta\u010du liel\u0101kaj\u0101 da\u013c\u0101 veikala p\u0101rslu \u0161\u0137iedrvielu ir maz, bet cukura \u2013 daudz. \u0160\u0101das brokastis liedz smadzen\u0113m sa\u0146emt patiesi v\u0113rt\u012bgas uzturvielas. Dr. Naido iesaka alternat\u012bvu: m\u0101j\u0101s gatavotu granolu no pilngraudu p\u0101rsl\u0101m, riekstiem un s\u0113kl\u0101m \u2013 t\u0101 cukura daudzumu vari kontrol\u0113t pats.<\/p>\n<p>Brokastu burrito vai vraps<\/p>\n<p class=\"MsoNormal\">Burrito vai vraps var \u0161\u0137ist s\u0101t\u012bga izv\u0113le, ta\u010du tajos parasti netr\u016bkst og\u013chidr\u0101tu un rafin\u0113tas cietes, kas var bremz\u0113t smadze\u0146u darb\u012bbu. Vesel\u012bg\u0101ka pieeja \u2013 neizmantot lava\u0161u. Uz \u0161\u0137\u012bvja liec tikai olas, d\u0101rze\u0146us, meln\u0101s pupi\u0146as un nedaudz salsas \u2013 ieg\u016bsi gar\u0161\u012bgas, sabalans\u0113tas brokastis.<\/p>\n<p>Saldie jogurti<\/p>\n<p class=\"MsoNormal\">Ogas ar grie\u0137u jogurtu ir lieliska kombin\u0101cija brokast\u012bm vai uzkodai un vienlaikus stiprina zarnu mikrobiomu. Ta\u010du daudzi veikal\u0101 nop\u0113rkamie jogurti &#8220;ar aug\u013cu gar\u0161u&#8221; ir \u013coti saldi \u2013 vien\u0101 porcij\u0101 var b\u016bt pat 6\u20138 t\u0113jkarotes cukura. Dr. Naido iesaka pietur\u0113ties pie dab\u012bga grie\u0137u jogurta un saldumam pievienot, piem\u0113ram, ogas, sagrieztus aug\u013cus, \u0161\u0137ipsnu kan\u0113\u013ca un, ja vajag, pilienu medus.<\/p>\n<p>&#8220;Detekt\u012bva brokastis&#8221; \u2013 virtulis un kafija<\/p>\n<p class=\"MsoNormal\">Klasiskaj\u0101s amerik\u0101\u0146u film\u0101s redzam\u0101s &#8220;detekt\u012bva brokastis&#8221; ir \u0101tras, bet nesabalans\u0113tas. Virtu\u013ci top no rafin\u0113tiem miltiem un bie\u017ei tiek cepti e\u013c\u013c\u0101, kas veicina iekaisumu \u2013 rezult\u0101ts var b\u016bt miegain\u012bba un gr\u016bt\u012bbas notur\u0113t uzman\u012bbu.<\/p>\n<p class=\"m-0\">Seko &#8220;Delfi&#8221; ar\u012b  <a target=\"_blank\" href=\"https:\/\/www.instagram.com\/delfi.lv\/\" rel=\"nofollow noopener\">Instagram<\/a>  un <a target=\"_blank\" href=\"https:\/\/www.youtube.com\/channel\/UCw5foWtcJvAbUm64rv7jwUQ\" rel=\"nofollow noopener\">YouTube<\/a>  profil\u0101 \u2013 pievienojies, lai uzzin\u0101tu svar\u012bg\u0101ko un interesant\u0101ko pirmais!<\/p>\n<p>Publik\u0101cijas saturs vai t\u0101s jebk\u0101da apjoma da\u013ca ir aizsarg\u0101ts autorties\u012bbu objekts Autorties\u012bbu likuma izpratn\u0113, un t\u0101 izmanto\u0161ana bez izdev\u0113ja at\u013caujas ir aizliegta. Vair\u0101k lasi  <a target=\"_blank\" href=\"https:\/\/www.delfi.lv\/noteikumi#autortiesibas\" rel=\"nofollow noopener\">\u0161eit<\/a><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/p>\n","protected":false},"excerpt":{"rendered":"Dr. Uma Naido, H\u0101rvardas universit\u0101t\u0113 izgl\u012bt\u012bbu guvusi psihiatre un uztura p\u0113tniece, starptautisk\u0101 bestsellera &#8220;This Is Your Brain on&hellip;\n","protected":false},"author":2,"featured_media":24841,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[23,28,29,7774,7778,7775,32,33,22,30,31,35,39,38,36,37,34,40,20,7777,26,27,24,25,7779,7776,21],"class_list":{"0":"post-24840","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-aktualitates","8":"tag-aktualitates","9":"tag-breaking-news","10":"tag-breakingnews","11":"tag-brokastis","12":"tag-brokastu-parslas","13":"tag-ediens","14":"tag-featured-news","15":"tag-featurednews","16":"tag-headlines","17":"tag-latest-news","18":"tag-latestnews","19":"tag-latvia","20":"tag-latvian","21":"tag-latviesu","22":"tag-latviesu-valoda","23":"tag-latviesuvaloda","24":"tag-latvija","25":"tag-lv","26":"tag-news","27":"tag-pilnvertigs-uzturs","28":"tag-popularakas-zinas","29":"tag-popularakaszinas","30":"tag-top-stories","31":"tag-topstories","32":"tag-velas-brokastis","33":"tag-veseligs-uzturs","34":"tag-zinas"},"share_on_mastodon":{"url":"","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/lv\/wp-json\/wp\/v2\/posts\/24840","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/lv\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/lv\/wp-json\/wp\/v2\/comments?post=24840"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/lv\/wp-json\/wp\/v2\/posts\/24840\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/lv\/wp-json\/wp\/v2\/media\/24841"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/lv\/wp-json\/wp\/v2\/media?parent=24840"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/lv\/wp-json\/wp\/v2\/categories?post=24840"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/lv\/wp-json\/wp\/v2\/tags?post=24840"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}