{"id":1141,"date":"2025-05-28T11:14:53","date_gmt":"2025-05-28T09:14:53","guid":{"rendered":"https:\/\/www.moodbites.eu\/lesson\/moodbites-training-module-1-lesson-2-practical-dietary-recommendations-for-adults\/"},"modified":"2026-01-09T14:38:32","modified_gmt":"2026-01-09T13:38:32","slug":"moodbites-training-module-1-lesson-2-practical-dietary-recommendations-for-adults","status":"publish","type":"lesson","link":"https:\/\/www.moodbites.eu\/lt\/lesson\/moodbites-training-module-1-lesson-2-practical-dietary-recommendations-for-adults\/","title":{"rendered":"2. Praktin\u0117s mitybos rekomendacijos suaugusiems"},"content":{"rendered":"\n<p class=\"has-ast-global-color-0-color has-text-color has-link-color has-medium-font-size wp-elements-26214c79d14eace911d4ca7f0a52aba3\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"><strong><em>Mitybos gair\u0117s \u2013 patikimos ir naudingos<\/em> <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-ast-global-color-0-color has-alpha-channel-opacity has-ast-global-color-0-background-color has-background is-style-wide\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"\/>\n\n\n\n<p>Kiekviena \u0161alis, remdamasi moksliniais tyrimais ir atsi\u017evelgdama \u012f vietos poreikius, rengia savo rekomendacijas d\u0117l sveikos mitybos. Lenkijoje tokias gaires rengia tokios institucijos kaip Nacionalinis mitybos \u0161vietimo centras. J\u0173 tikslas \u2013 pad\u0117ti formuoti sveikus \u012fpro\u010dius, remti lig\u0173 prevencij\u0105 ir \u0161viesti visuomen\u0119.   <\/p>\n\n\n\n<p>Rekomenduojame susipa\u017einti su \u0161iomis rekomendacijomis \u2013 jos yra vie\u0161ai prieinamos ir pateiktos suprantama forma. Jos pad\u0117s lengviau suprasti, kaip sudaryti kasdien\u012f mitybos plan\u0105 ir kasdien r\u016bpintis savo sveikata.  <\/p>\n\n\n\n<p><strong><em>[nuorodos \u012f dalyvaujan\u010di\u0173 \u0161ali\u0173 mitybos gaires]<\/em> <\/strong><\/p>\n\n\n\n<p>Kad b\u016bt\u0173 lengviau taikyti sveikos mitybos principus kasdieniame gyvenime, daugelis \u0161ali\u0173 suk\u016br\u0117 vadinam\u0105j\u012f sveikos mitybos l\u0117k\u0161t\u0119. Ji pakeit\u0117 ankstesn\u012f maisto piramid\u0117s model\u012f. Piramid\u0117 maisto produktus pateik\u0117 bok\u0161to formatu \u2013 nuo t\u0173, kuriuos reik\u0117t\u0173 valgyti daugiausia, iki t\u0173, kuriuos reik\u0117t\u0173 riboti. Tuo tarpu l\u0117k\u0161t\u0117 rodo maisto grupi\u0173 proporcijas viename valgyme, o tai yra papras\u010diau ir prakti\u0161kiau.    <\/p>\n\n\n\n<p>Pavyzd\u017eiui, pagal \u0161\u012f model\u012f Lenkijoje: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pus\u0117 l\u0117k\u0161t\u0117s tur\u0117t\u0173 b\u016bti sudaryta i\u0161 dar\u017eovi\u0173 ir vaisi\u0173, o did\u017ei\u0105j\u0105 dal\u012f tur\u0117t\u0173 sudaryti dar\u017eov\u0117s. <\/li>\n\n\n\n<li>Ketvirtadalis l\u0117k\u0161t\u0117s tur\u0117t\u0173 b\u016bti gr\u016bd\u0173 produktai, pageidautina i\u0161 neskaldyt\u0173 gr\u016bd\u0173. <\/li>\n\n\n\n<li>Likusi\u0105 ketvirtadal\u012f tur\u0117t\u0173 sudaryti baltymais turtingi maisto produktai, tokie kaip liesa m\u0117sa, \u017euvis, kiau\u0161iniai, ank\u0161tiniai ir pieno produktai. <\/li>\n\n\n\n<li>Be to, naudinga vartoti sveik\u0173 augalin\u0117s kilm\u0117s riebal\u0173 (pvz., alyvuogi\u0173 aliejaus) ir visada gerti vanden\u012f kaip pagrindin\u012f g\u0117rim\u0105. <\/li>\n<\/ul>\n\n\n\n<p>Toks suskirstymas padeda sudaryti sveik\u0105 ir subalansuot\u0105 mityb\u0105, taip pat i\u0161vengti da\u017en\u0173 mitybos klaid\u0173, toki\u0173 kaip: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>nereguliarus maitinimasis, <\/li>\n\n\n\n<li>per ma\u017eos arba per didel\u0117s porcijos, <\/li>\n\n\n\n<li>per didelis cukraus, druskos ir so\u010di\u0173j\u0173 riebal\u0173 vartojimas, <\/li>\n\n\n\n<li>Per ma\u017eai dar\u017eovi\u0173, vaisi\u0173, neskaldyt\u0173 gr\u016bd\u0173 produkt\u0173 ir \u017euvies. <\/li>\n<\/ul>\n\n\n\n<p class=\"has-ast-global-color-0-color has-text-color has-link-color has-medium-font-size wp-elements-8fe3fef0ed7b4ff5f0f76323b004b3a5\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"><strong><em>\u012evairov\u0117 yra svarbiausia<\/em> <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-ast-global-color-0-color has-alpha-channel-opacity has-ast-global-color-0-background-color has-background is-style-wide\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"\/>\n\n\n\n<p>Subalansuota mityba tur\u0117t\u0173 b\u016bti \u012fvairi, t. y. tur\u0117t\u0173 apimti vis\u0173 pagrindini\u0173 maisto grupi\u0173 produktus. Dienos meniu tur\u0117t\u0173 b\u016bti:  <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dar\u017eov\u0117s ir vaisiai, <\/li>\n\n\n\n<li>gr\u016bd\u0173 produktai (pageidautina i\u0161 neskaldyt\u0173 gr\u016bd\u0173), <\/li>\n\n\n\n<li>fermentuoti pieno produktai (pvz., kefyras, jogurtas), <\/li>\n\n\n\n<li>kiau\u0161inius, <\/li>\n\n\n\n<li>liesos m\u0117sos ar jos pakaital\u0173 (pvz., tofu, tempe, ank\u0161tini\u0173 dar\u017eovi\u0173), <\/li>\n\n\n\n<li>\u017euvis, <\/li>\n\n\n\n<li>ma\u017ei kiekiai sveik\u0173 augalin\u0117s kilm\u0117s riebal\u0173. <\/li>\n<\/ul>\n\n\n\n<p>\u012evairov\u0117 padeda i\u0161vengti maistini\u0173 med\u017eiag\u0173 tr\u016bkumo ir neleid\u017eia mitybai tapti nuobod\u017eia, tod\u0117l lengviau i\u0161laikyti sveikus \u012fpro\u010dius. <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-a44cdf8a alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<h3 class=\"wp-block-heading\"><strong>INTERAKTYVI VEIKLA (2)<\/strong> <\/h3>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-475\" class=\"h5p-iframe\" data-content-id=\"475\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"INTERAKTYVI VEIKLA 2 \u2013 1 MODULIS\"><\/iframe><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"has-ast-global-color-0-color has-text-color has-link-color has-medium-font-size wp-elements-b8f9542e4503f4525a74d4dc2d29764b\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"><strong><em>Dar\u017eov\u0117s ir vaisiai \u2013 valgykite j\u0173 kuo daugiau <\/em> <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-ast-global-color-0-color has-alpha-channel-opacity has-ast-global-color-0-background-color has-background is-style-wide\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"\/>\n\n\n\n<p>Dar\u017eov\u0117s ir vaisiai tur\u0117t\u0173 b\u016bti kiekvieno valgio pagrindas. Rekomenduojama suvalgyti ma\u017eiausiai 400 gram\u0173 per dien\u0105 (ma\u017edaug penkias porcijas), i\u0161 kuri\u0173 did\u017ei\u0105j\u0105 dal\u012f tur\u0117t\u0173 sudaryti dar\u017eov\u0117s.  <br>Ypa\u010d naudinga \u012ftraukti \u0161ias dar\u017eoves: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017ealialapius augalus (pvz., \u0161pinatai, lapiniai kop\u016bstai), <\/li>\n\n\n\n<li>raudonas (pvz., paprikos), <\/li>\n\n\n\n<li>oran\u017eines (pvz., mork\u0173). <\/li>\n<\/ul>\n\n\n\n<p>Jie yra turtingi antioksidantais ir kitais sveikat\u0105 saugan\u010diais junginiais. Vaisius geriausia valgyti vis\u0105 \u2013 su odele ir mink\u0161timu. Sultis galima gerti, bet saikingai, nes jose n\u0117ra l\u0105stelienos ir jos gali sukelti greit\u0105 cukraus kiekio kraujyje padid\u0117jim\u0105.   <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-a73e2750 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<h3 class=\"wp-block-heading alignwide\"><strong>INTERAKTYVI VEIKLA (3)<\/strong> <\/h3>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-476\" class=\"h5p-iframe\" data-content-id=\"476\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"INTERAKTYVI VEIKLA 3 \u2013 1 MODULIS\"><\/iframe><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"has-ast-global-color-0-color has-text-color has-link-color has-medium-font-size wp-elements-900aba56860ed726bca9aab08a329756\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"><strong><em>Rinkit\u0117s viso gr\u016bdo jav\u0173 produktus <\/em> <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-ast-global-color-0-color has-alpha-channel-opacity has-ast-global-color-0-background-color has-background is-style-wide\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"\/>\n\n\n\n<p>Gr\u016bd\u0173 produktai tur\u0117t\u0173 b\u016bti i\u0161 neskaldyt\u0173 gr\u016bd\u0173. Vietoj baltos duonos, makaron\u0173 ar ry\u017ei\u0173 rinkit\u0117s <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>viso gr\u016bdo duon\u0105, <\/li>\n\n\n\n<li>kruopas (griki\u0173, mie\u017ei\u0173, perlini\u0173 kruop\u0173), <\/li>\n\n\n\n<li>rudus ry\u017eius, <\/li>\n\n\n\n<li>smulkintus avi\u017einius dribsnius. <\/li>\n<\/ul>\n\n\n\n<p>\u0160ie maisto produktai turi daugiau l\u0105stelienos, vitamin\u0173 ir mineral\u0173, o j\u0173 reguliarus vartojimas ma\u017eina viduri\u0173 u\u017ekiet\u0117jimo, \u0161irdies lig\u0173, 2 tipo diabeto ir gaubtin\u0117s \u017earnos v\u0117\u017eio rizik\u0105. <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-528bace0 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<h3 class=\"wp-block-heading alignwide\"><strong>INTERAKTYVI VEIKLA (4)<\/strong> <\/h3>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-477\" class=\"h5p-iframe\" data-content-id=\"477\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"INTERAKTYVI VEIKLA 4 _ 1 MODULIS\"><\/iframe><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"has-ast-global-color-0-color has-text-color has-link-color has-medium-font-size wp-elements-5987b0700fcbf58b8d2ed00ce7beda1a\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"><em><strong>Sveiki baltym\u0173 \u0161altiniai<\/strong><\/em> <\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-ast-global-color-0-color has-alpha-channel-opacity has-ast-global-color-0-background-color has-background is-style-wide\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"\/>\n\n\n\n<p>Baltymai tur\u0117t\u0173 b\u016bti gaunami i\u0161 \u012fvairi\u0173 \u0161altini\u0173 \u2013 tiek gyv\u016bnin\u0117s, tiek augalin\u0117s kilm\u0117s. <br>Patartina riboti raudonos m\u0117sos, ypa\u010d perdirbtos (pavyzd\u017eiui, de\u0161ros ir \u0161altieji u\u017ekand\u017eiai), vartojim\u0105 ir da\u017eniau rinktis: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017euv\u012f (du kartus per savait\u0119, pageidautina riebi\u0105 j\u016bros \u017euv\u012f, pavyzd\u017eiui, la\u0161i\u0161\u0105 ar skumbres), <\/li>\n\n\n\n<li>kiau\u0161inius, <\/li>\n\n\n\n<li>ank\u0161tinius (pvz., l\u0119\u0161iai, avin\u017eirniai), kurie taip pat yra l\u0105stelienos ir fitochemini\u0173 med\u017eiag\u0173 \u0161altinis. <\/li>\n<\/ul>\n\n\n\n<p>Riebi \u017euvis yra omega-3 riebal\u0173 r\u016bg\u0161\u010di\u0173 \u0161altinis, kurios palaiko \u0161irdies ir smegen\u0173 funkcijas bei turi prie\u0161u\u017edegimini\u0173 savybi\u0173. <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-ebbb9c4e alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<h3 class=\"wp-block-heading alignwide\"><strong>INTERAKTYVI VEIKLA (5)<\/strong> <\/h3>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-478\" class=\"h5p-iframe\" data-content-id=\"478\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"1 klausimas \u2013 K2 tipas\"><\/iframe><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"has-ast-global-color-0-color has-text-color has-link-color has-medium-font-size wp-elements-af75f0a9c862d12600fc7604ad4a96ab\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"><strong><em>Fermentuoti pieno produktai \u2013 pagalba \u017earnyno sveikatai ir imunitetui<\/em> <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-ast-global-color-0-color has-alpha-channel-opacity has-ast-global-color-0-background-color has-background is-style-wide\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"\/>\n\n\n\n<p>Naudinga \u012ftraukti pieno produktus \u012f kasdien\u012f racion\u0105, ypa\u010d fermentuotus, pavyzd\u017eiui: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kefyr\u0105, <\/li>\n\n\n\n<li>nat\u016bral\u0173 jogurt\u0105, <\/li>\n\n\n\n<li>pasukas. <\/li>\n<\/ul>\n\n\n\n<p>Jie teikia ne tik kalcio ir baltym\u0173, bet ir probiotik\u0173 \u2013 nauding\u0173 bakterij\u0173, kurios palaiko \u017earnyno mikrobiom\u0105. O m\u016bs\u0173 \u017earnyno b\u016bkl\u0117 daro \u012ftak\u0105 ne tik vir\u0161kinimui ir imunitetui, bet ir nuotaikai bei koncentracijai.  <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-bc98e9c7 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<h3 class=\"wp-block-heading alignwide\"><strong>INTERAKTYVI VEIKLA(6)<\/strong> <\/h3>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-479\" class=\"h5p-iframe\" data-content-id=\"479\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"INTERAKTYVI VEIKLA (6) \u2013 1 MODULIS\"><\/iframe><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"has-ast-global-color-0-color has-text-color has-link-color has-medium-font-size wp-elements-f7177ffd88c131862a498f49ca6de9e4\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"><strong><em>Saugokit\u0117s druskos, cukraus ir nesveik\u0173 riebal\u0173<\/em> <\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-ast-global-color-0-color has-alpha-channel-opacity has-ast-global-color-0-background-color has-background is-style-wide\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"\/>\n\n\n\n<p>Kai kurie ingredientai, vartojami per daug, gali pakenkti j\u016bs\u0173 sveikatai. Tai yra:  <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>druska \u2013 per didelis jos kiekis gali padidinti kraujosp\u016bd\u012f; vietoj to geriau naudoti \u017eoleles, nat\u016bralius prieskonius ir citrin\u0173 sultis. Pagal PSO rekomendacijas, paros norma yra 5 g (1 arbatinis \u0161auk\u0161telis).  <\/li>\n\n\n\n<li>cukrus \u2013 ypa\u010d prid\u0117tas \u012f g\u0117rimus, saldumynus ir perdirbtus maisto produktus. Jo vartojimas tur\u0117t\u0173 b\u016bti kuo labiau ribojamas.  <\/li>\n\n\n\n<li>so\u010di\u0173j\u0173 ir trans riebal\u0173 r\u016bg\u0161\u010di\u0173 \u2013 randam\u0173 la\u0161iniuose, svieste ir riebioje m\u0117soje. Geriau rinktis sveikus augalin\u0117s kilm\u0117s riebalus, pavyzd\u017eiui, raps\u0173 aliej\u0173, lin\u0173 s\u0117men\u0173 aliej\u0173 arba alyvuogi\u0173 aliej\u0173.  <\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-8ccfbf16 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<h3 class=\"wp-block-heading alignwide\"><strong>INTERAKTYVI VEIKLA (7)<\/strong> <\/h3>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-480\" class=\"h5p-iframe\" data-content-id=\"480\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"INTERAKTYVI VEIKLA (7) \u2013 1 MODULIS\"><\/iframe><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"has-ast-global-color-0-color has-text-color has-link-color has-medium-font-size wp-elements-3ab27ce05aaeb3fcc92ccafb3010e72a\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"><em><strong>Vanduo \u2013 geriausias g\u0117rimas kasdien<\/strong><\/em> <\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-ast-global-color-0-color has-alpha-channel-opacity has-ast-global-color-0-background-color has-background is-style-wide\" style=\"margin-top:var(--wp--preset--spacing--40);margin-bottom:var(--wp--preset--spacing--40)\"\/>\n\n\n\n<p>Pagrindinis g\u0117rimas tur\u0117t\u0173 b\u016bti paprastas vanduo \u2013 pageidautina be cukraus ar dirbtini\u0173 pried\u0173. \u017doleli\u0173 u\u017epilai ir nesaldinti arbatos taip pat yra geri pasirinkimai. Geriausia vengti sald\u017ei\u0173 g\u0117rim\u0173, energetini\u0173 g\u0117rim\u0173 ir alkoholio, nes jie daro neigiam\u0105 poveik\u012f nerv\u0173 sistemai, kepenims, \u0161ird\u017eiai ir med\u017eiag\u0173 apykaitai \u2013 net jei jie yra pla\u010diai priimtini.   <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-a20bb15e alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<h3 class=\"wp-block-heading alignwide\"><strong>INTERAKTYVI VEIKLA (8)<\/strong> <\/h3>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-481\" class=\"h5p-iframe\" data-content-id=\"481\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"2 pratimas \u2013 7 klausimas\"><\/iframe><\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-4b3a95d9 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p><strong>Racionalus mitybos re\u017eimas yra sveikos gyvensenos pagrindas. Tai ne tik veiksminga priemon\u0117 daugelio l\u0117tini\u0173 lig\u0173 prevencijai, bet ir daro \u012ftak\u0105 kasdienio gyvenimo kokybei \u2013 nuo energijos lygio ir nuotaikos iki protinio darbingumo. S\u0117km\u0117s raktas yra nuoseklumas, saikingumas ir s\u0105moningumas. Nereikia laikytis mading\u0173 stebukling\u0173 diet\u0173, atsisakyti m\u0117gstam\u0173 skoni\u0173 ar obsesyviai skai\u010diuoti kalorijas. Pakanka laikytis keli\u0173 universali\u0173 princip\u0173:     <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>valgykite reguliariai ir \u012fvairiai,<\/strong> <\/li>\n\n\n\n<li><strong>rinkit\u0117s neapdorotus maisto produktus,<\/strong> <\/li>\n\n\n\n<li><strong>valgykite porcijas, atitinkan\u010dias j\u016bs\u0173 energijos poreikius,<\/strong> <\/li>\n\n\n\n<li><strong>riboti cukraus, druskos ir so\u010di\u0173j\u0173 riebal\u0173 vartojim\u0105,<\/strong> <\/li>\n\n\n\n<li><strong>gerkite vanden\u012f ir b\u016bkite fizi\u0161kai aktyv\u016bs.<\/strong> <\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-ast-global-color-0-color has-text-color has-link-color has-medium-font-size wp-elements-9afe1b5e9f0db96846b65321fe094956\" style=\"margin-top:var(--wp--preset--spacing--20);margin-right:0;margin-bottom:var(--wp--preset--spacing--20);margin-left:0\"><em><strong>Ma\u017ei \u017eingsniai \u2013 didelis poveikis sveikatai<\/strong><\/em> <\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-ast-global-color-0-color has-alpha-channel-opacity has-ast-global-color-0-background-color has-background is-style-wide\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"\/>\n\n\n\n<p>Kiekvienas \u017eingsnis link sveikesni\u0173 \u012fpro\u010di\u0173 yra svarbus, net ir ma\u017eiausias. Tai gali b\u016bti:  <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Baltos duonos keitimas \u012f viso gr\u016bdo duon\u0105.<\/li>\n\n\n\n<li>Dar\u017eovi\u0173 prid\u0117jimas \u012f sumu\u0161tin\u012f.<\/li>\n\n\n\n<li>Arba atsisakyti cukraus kavos. <\/li>\n<\/ul>\n\n\n\n<p>Savo \u012fpro\u010di\u0173 gerinimas neturi b\u016bti tobulas \u2013 svarbu, kad jis b\u016bt\u0173 nuoseklus ir realisti\u0161kas. \u0160tai kod\u0117l mitybos \u0161vietimas yra toks svarbus \u2013 jis ne tik suteikia \u017eini\u0173, bet ir motyvuoja bei padeda \u012fveikti sunkumus.  <\/p>\n\n\n\n<p>\u017dvelgiant i\u0161 platesn\u0117s perspektyvos, sveikos mitybos skatinimas yra investicija \u012f ateit\u012f: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Savo labui \u2013 m\u016bs\u0173 sveikatai, nepriklausomybei ir gerovei. <\/li>\n\n\n\n<li>Visuomenei kaip visumai \u2013 ma\u017eesn\u0117s sveikatos prie\u017ei\u016bros i\u0161laidos ir ilgesnis gyvenimas. <\/li>\n<\/ul>\n\n\n\n<p>Sveika mityba n\u0117ra tik individualus pasirinkimas, bet ir svarbi platesn\u0117s sveikatos kult\u016bros dalis \u2013 ji tur\u0117t\u0173 b\u016bti diegiama mokyklose, darbo vietose, sveikatos prie\u017ei\u016bros \u012fstaigose ir nacionalin\u0117je politikoje. <\/p>\n\n\n\n<p class=\"has-ast-global-color-0-color has-text-color has-link-color has-medium-font-size wp-elements-79a051583d583b3b67cab2bbabf9b1ee\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"><em><strong>Mitybos gair\u0117s \u2013 patikimos ir naudingos<\/strong><\/em> <\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-ast-global-color-0-color has-alpha-channel-opacity has-ast-global-color-0-background-color has-background is-style-wide\" style=\"margin-top:var(--wp--preset--spacing--20);margin-bottom:var(--wp--preset--spacing--20)\"\/>\n\n\n\n<p>Kiekviena \u0161alis, remdamasi moksliniais tyrimais ir atsi\u017evelgdama \u012f vietos poreikius, rengia savo rekomendacijas d\u0117l sveikos mitybos. Lenkijoje tokias gaires rengia tokios institucijos kaip Nacionalinis mitybos \u0161vietimo centras. J\u0173 tikslas \u2013 pad\u0117ti formuoti sveikus \u012fpro\u010dius, remti lig\u0173 prevencij\u0105 ir \u0161viesti visuomen\u0119.   <\/p>\n\n\n\n<p>Rekomenduojame susipa\u017einti su \u0161iomis rekomendacijomis \u2013 jos yra vie\u0161ai prieinamos ir pateiktos suprantama forma. Jos pad\u0117s lengviau suprasti, kaip sudaryti kasdien\u012f mitybos plan\u0105 ir kasdien r\u016bpintis savo sveikata.  <\/p>\n\n\n\n<p><strong><em>[nuorodos \u012f dalyvaujan\u010di\u0173 \u0161ali\u0173 mitybos gaires]<\/em> <\/strong><\/p>\n\n\n\n<p>Kad b\u016bt\u0173 lengviau taikyti sveikos mitybos principus kasdieniame gyvenime, daugelis \u0161ali\u0173 suk\u016br\u0117 vadinam\u0105j\u012f sveikos mitybos l\u0117k\u0161t\u0119. Ji pakeit\u0117 ankstesn\u012f maisto piramid\u0117s model\u012f. Piramid\u0117 maisto produktus pateik\u0117 bok\u0161to formatu \u2013 nuo t\u0173, kuriuos reik\u0117t\u0173 valgyti daugiausia, iki t\u0173, kuriuos reik\u0117t\u0173 riboti. Tuo tarpu l\u0117k\u0161t\u0117 rodo maisto grupi\u0173 proporcijas viename valgyme, o tai yra papras\u010diau ir prakti\u0161kiau.    <\/p>\n\n\n\n<p>Pavyzd\u017eiui, pagal \u0161\u012f model\u012f Lenkijoje: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pus\u0117 l\u0117k\u0161t\u0117s tur\u0117t\u0173 b\u016bti sudaryta i\u0161 dar\u017eovi\u0173 ir vaisi\u0173, o did\u017ei\u0105j\u0105 dal\u012f tur\u0117t\u0173 sudaryti dar\u017eov\u0117s. <\/li>\n\n\n\n<li>Ketvirtadalis l\u0117k\u0161t\u0117s tur\u0117t\u0173 b\u016bti gr\u016bd\u0173 produktai, pageidautina i\u0161 neskaldyt\u0173 gr\u016bd\u0173. <\/li>\n\n\n\n<li>Likusi\u0105 ketvirtadal\u012f tur\u0117t\u0173 sudaryti baltymais turtingi maisto produktai, tokie kaip liesa m\u0117sa, \u017euvis, kiau\u0161iniai, ank\u0161tiniai ir pieno produktai. <\/li>\n\n\n\n<li>Be to, naudinga vartoti sveik\u0173 augalin\u0117s kilm\u0117s riebal\u0173 (pvz., alyvuogi\u0173 aliejaus) ir visada gerti vanden\u012f kaip pagrindin\u012f g\u0117rim\u0105. <\/li>\n<\/ul>\n\n\n\n<p>Toks suskirstymas padeda sudaryti sveik\u0105 ir subalansuot\u0105 mityb\u0105, taip pat i\u0161vengti da\u017en\u0173 mitybos klaid\u0173, toki\u0173 kaip: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nereguliarus maitinimasis.<\/li>\n\n\n\n<li>Per ma\u017eos arba per didel\u0117s porcijos.<\/li>\n\n\n\n<li>Pernelyg didelis cukraus, druskos ir so\u010di\u0173j\u0173 riebal\u0173 suvartojimas.<\/li>\n\n\n\n<li>Per ma\u017eai dar\u017eovi\u0173, vaisi\u0173, neskaldyt\u0173 gr\u016bd\u0173 produkt\u0173 ir \u017euvies. <\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-82442667 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<ul class=\"wp-block-list\">\n<li><strong>Praktikoje racionalus mitybos re\u017eimas rei\u0161kia ne tik sveik\u0173 maisto produkt\u0173 pasirinkim\u0105, bet ir:<\/strong> <\/li>\n\n\n\n<li>a) d\u0117mesys j\u0173 kokybei ir kiekiui.<\/li>\n\n\n\n<li>b) reguliaraus valgymo laiko laikym\u0105si.<\/li>\n\n\n\n<li>c) paruo\u0161imo b\u016bd\u0105.<\/li>\n\n\n\n<li>d) \u012fvairov\u0119 vis\u0105 dien\u0105.<\/li>\n\n\n\n<li><strong>Kad mityba b\u016bt\u0173 laikoma sveika ir racionali, ji tur\u0117t\u0173:<\/strong> <\/li>\n\n\n\n<li>a) teikti visas b\u016btinas maistines med\u017eiagas: baltymus, riebalus, angliavandenius, vitaminus, mineralus, skaidulas ir vanden\u012f.<\/li>\n\n\n\n<li>b) tur\u0117ti tinkam\u0105 kalorij\u0173 kiek\u012f \u2013 atitinkant\u012f organizmo poreikius.<\/li>\n\n\n\n<li>c) b\u016bti \u012fvairi.<\/li>\n\n\n\n<li>d) atsi\u017evelgti \u012f individualius sveikatos poreikius, pavyzd\u017eiui, \u017emoni\u0173, sergan\u010di\u0173 alergija, cukriniu diabetu ar turin\u010di\u0173 auk\u0161t\u0105 kraujosp\u016bd\u012f.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-b8b98de9 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<h3 class=\"wp-block-heading alignfull\"><strong>INTERAKTYVI VEIKLA (9)<\/strong> <\/h3>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-482\" class=\"h5p-iframe\" data-content-id=\"482\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"INTERAKTYVI VEIKLA (9) \u2013 1 MODULIS\"><\/iframe><\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"featured_media":0,"comment_status":"open","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_uag_custom_page_level_css":"","_uf_show_specific_survey":0,"_uf_disable_surveys":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"_initial_content":"","_new_post":false,"footnotes":"","_quiz_has_questions":false,"_lesson_complexity":"easy","_lesson_length":10,"_lesson_course":1140,"_lesson_preview":"preview"},"lesson-tag":[],"class_list":["post-1141","lesson","type-lesson","status-publish","hentry","module-1-modulis","post"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>2. Praktin\u0117s mitybos rekomendacijos suaugusiems -<\/title>\n<meta name=\"description\" content=\"\u0160ioje pamokoje i\u0161moksite sveikai maitintis, remdamiesi moksliniais tyrimais ir prisitaikydami prie vietos poreiki\u0173.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.moodbites.eu\/lt\/lesson\/moodbites-training-module-1-lesson-2-practical-dietary-recommendations-for-adults\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"2. 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