{"id":1149,"date":"2025-10-01T14:03:04","date_gmt":"2025-10-01T12:03:04","guid":{"rendered":"https:\/\/www.moodbites.eu\/lesson\/moodbites-training-module-1-lesson-3\/"},"modified":"2025-12-10T07:48:53","modified_gmt":"2025-12-10T06:48:53","slug":"moodbites-training-module-1-lesson-3","status":"publish","type":"lesson","link":"https:\/\/www.moodbites.eu\/lt\/lesson\/moodbites-training-module-1-lesson-3\/","title":{"rendered":"3. Valgi\u0173 ir kasdienio meniu planavimo principai"},"content":{"rendered":"
\n
\n\n\n\n\n\n<\/div><\/div>\n<\/div>\n
    \n
  • palaikyti stabil\u0173 cukraus kiek\u012f kraujyje, <\/li>\n\n\n\n
  • u\u017ekirsti keli\u0105 staigiam alkio jausmui, <\/li>\n\n\n\n
  • pagerinti koncentracij\u0105 ir padidinti energijos lyg\u012f. <\/li>\n<\/ul>\n\n

    Tyrimai rodo, kad nereguliarus maitinimasis, ypa\u010d pusry\u010di\u0173 praleidimas ir persivalgymas vakare, didina nutukimo, vir\u0161kinimo problem\u0173 ir med\u017eiag\u0173 apykaitos lig\u0173 (pvz., 2 tipo cukrinio diabeto) rizik\u0105. <\/p>\n\n

    \n

    Kiekvienas maistas tur\u0117t\u0173 b\u016bti subalansuotas, tai rei\u0161kia, kad jame tur\u0117t\u0173 b\u016bti \u012fvairi\u0173 grupi\u0173 maisto produktai: <\/strong><\/p>\n\n\n\n

      \n
    • sud\u0117tiniai angliavandeniai \u2013 pvz., viso gr\u016bdo duona, kruopos, ry\u017eiai,<\/strong> <\/li>\n\n\n\n
    • baltymai \u2013 pvz., kiau\u0161iniai, pieno produktai, m\u0117sa arba ank\u0161tiniai,<\/strong> <\/li>\n\n\n\n
    • sveiki riebalai \u2013 pvz., augaliniai aliejai, rie\u0161utai, s\u0117klos,<\/strong> <\/li>\n\n\n\n
    • dar\u017eov\u0117s ir (arba) vaisiai \u2013 pageidautina \u0161vie\u017ei ir \u012fvair\u016bs.<\/strong> <\/li>\n<\/ul>\n<\/div><\/div>\n\n
      <\/div><\/div>\n\n
      MAISTAS<\/strong><\/td>REKOMENDACIJOS<\/strong><\/td><\/tr>
      Pusry\u010diai<\/strong> <\/td>Tur\u0117t\u0173 sudaryti 20\u201325 % dienos kalorij\u0173 poreikio. Tai pagrindinis energijos \u0161altinis dienos prad\u017eiai \u2013 tur\u0117t\u0173 b\u016bti sud\u0117tyje sud\u0117ting\u0173 angliavandeni\u0173 (pvz., viso gr\u016bdo duonos), baltym\u0173 (kiau\u0161ini\u0173, pieno produkt\u0173) ir dar\u017eovi\u0173 arba vaisi\u0173. <\/td><\/tr>
      Antrasis pusry\u010diai (vidurio ryto u\u017ekandis)<\/strong> <\/td>Lengvas u\u017ekandis \u2013 geriausia dar\u017eov\u0117s, vaisiai, viso gr\u016bdo duonos sumu\u0161tinis, nat\u016bralus jogurtas arba rie\u0161utai. Reik\u0117t\u0173 vengti saldumyn\u0173 ir labai perdirbt\u0173 maisto produkt\u0173. <\/td><\/tr>
      Piet\u016bs<\/strong> <\/td>Pagrindinis valgis \u2013 30\u201335 % dienos energijos. Jis tur\u0117t\u0173 apimti baltym\u0173, sud\u0117tini\u0173 angliavandeni\u0173 ir didel\u012f kiek\u012f dar\u017eovi\u0173. Idealiu atveju ruo\u0161iamas verdant, tro\u0161kinant arba kepant be riebal\u0173. <\/td><\/tr>
      Dienos u\u017ekandis<\/strong> <\/td>Papildomas maistas \u2013 pvz., jogurtas su vaisiais, dar\u017eovi\u0173 kokteilis, sauja s\u0117kl\u0173 arba sumu\u0161tinis su dar\u017eovi\u0173 u\u017etep\u0117le. Padeda i\u0161laikyti energijos lyg\u012f vis\u0105 likusi\u0105 dien\u0105. <\/td><\/tr>
      Vakarien\u0117<\/strong> <\/td>Tur\u0117t\u0173 b\u016bti lengvas ir valgomas bent 2\u20133 valandos prie\u0161 mieg\u0105. Jis gali b\u016bti sudarytas i\u0161 dar\u017eovi\u0173, pieno produkt\u0173, \u017euvies arba virt\u0173 ank\u0161tini\u0173 dar\u017eovi\u0173, su gr\u016bdais arba viso gr\u016bdo duona. <\/td><\/tr><\/tbody><\/table><\/figure>\n\n

      3.1. Rekomenduojamas \u012fvairi\u0173 maisto grupi\u0173 porcij\u0173 skai\u010dius per dien\u0105 (suaugusiesiems, kurie vidutini\u0161kai fizi\u0161kai aktyv\u016bs)<\/strong> <\/h3>\n\n
      \n
      \n

      \u0160ioje lentel\u0117je nurodyta, kiek porcij\u0173 \u012fvairi\u0173 maisto grupi\u0173 tur\u0117tume suvalgyti kasdien, kad m\u016bs\u0173 mityba b\u016bt\u0173 sveika. Ji apima: <\/p>\n\n\n\n

        \n
      • a) Maisto produkt\u0173 grupi\u0173 pavadinimus (pvz., dar\u017eov\u0117s, vaisiai).<\/li>\n\n\n\n
      • b) Rekomenduojamas porcij\u0173 skai\u010di\u0173 per dien\u0105.<\/li>\n\n\n\n
      • c) Paprastus pavyzd\u017eius, k\u0105 rei\u0161kia viena porcija (pvz., viena riekel\u0117 duonos, vienas obuolys). <\/li>\n<\/ul>\n<\/div>\n\n\n\n
        \n
        <\/div>\n<\/div>\n<\/div><\/div>\n\n
        \n

        K\u0105 reik\u0117t\u0173 \u017einoti<\/em> <\/strong><\/p>\n\n\n\n

        \n\n\n\n

        Nereikia visko skai\u010diuoti iki gramo \u2013 svarbu apytikriai apskai\u010diuoti kiekius, kad b\u016bt\u0173 lengviau planuoti maist\u0105. <\/p>\n\n\n\n

        Porcij\u0173 skai\u010di\u0173 galima pritaikyti pagal am\u017ei\u0173, aktyvumo lyg\u012f ir sveikatos b\u016bkl\u0119 \u2013 lentel\u0117 yra bendrasis gidas, o ne grie\u017eta taisykl\u0117. <\/p>\n\n\n\n

        Idealiu atveju kiekvienas maistas tur\u0117t\u0173 apimti skirting\u0173 grupi\u0173 maisto produktus, pavyzd\u017eiui, dar\u017eoves, gr\u016bd\u0173 produktus, baltym\u0173 \u0161altin\u012f ir \u0161iek tiek riebal\u0173. <\/p>\n\n\n\n

        Kaip tai naudoti <\/em> <\/strong><\/p>\n\n\n\n

        \n\n\n\n

        Prakti\u0161kai galite pa\u017eym\u0117ti kiekvien\u0105 dien\u0105, kurios porcijos jau buvo suvalgytos \u2013 tai padeda stiprinti sveikus \u012fpro\u010dius. Lentel\u0117 taip pat gali b\u016bti naudojama kaip gidas kuriant valgiara\u0161\u010dius, planuojant maisto produkt\u0173 pirkim\u0105 ar diskutuojant apie sveik\u0105 mityb\u0105. <\/p>\n\n\n\n

        Maisto grup\u0117<\/strong> <\/td>Rekomenduojamos paros normos<\/strong> <\/td>1 porcijos pavyzdys<\/strong> <\/td><\/tr>
        Dar\u017eov\u0117s <\/td>3\u20135 porcijos <\/td>1 puodelio salot\u0173 \/ \u00bd puodelio virt\u0173 dar\u017eovi\u0173 <\/td><\/tr>
        Vaisiai <\/td>2\u20133 porcijos <\/td>1 vidutinio dyd\u017eio vaisius \/ \u00bd puodelio sul\u010di\u0173 \/ 2 \u0161auk\u0161tai d\u017eiovint\u0173 vaisi\u0173 <\/td><\/tr>
        Gr\u016bd\u0173 produktai <\/td>5\u20137 porcijos <\/td>1 riekel\u0117 duonos \/ \u00bd puodelio virt\u0173 kruop\u0173 \/ 1\/3 puodelio javaini\u0173 <\/td><\/tr>
        Pieno produktai <\/td>2\u20133 porcijos <\/td>1 puodelis pieno \/ apie 250 ml jogurto \/ 30 g var\u0161k\u0117s <\/td><\/tr>
        M\u0117sa, \u017euvis, kiau\u0161iniai, ank\u0161tiniai <\/td>1\u20132 porcijos <\/td>100\u2013150 g m\u0117sos\/\u017euvies \/ 2 kiau\u0161iniai \/ \u00bd puodelio ank\u0161tini\u0173 dar\u017eovi\u0173 <\/td><\/tr>
        Augaliniai riebalai ir rie\u0161utai <\/td>2\u20133 porcijos <\/td>1 \u0161auk\u0161tas aliejaus \/ 10 g rie\u0161ut\u0173 \/ 1 avokado grie\u017ein\u0117lis <\/td><\/tr><\/tbody><\/table><\/figure>\n<\/div><\/div>\n\n

        <\/p>\n\n

        3.2. Maisto planavimo klaid\u0173 pasekm\u0117s<\/strong> <\/h3>\n\n
        \n

        Jei kasdieniniai valgiai yra blogai suplanuoti, gali kilti \u012fvairi\u0173 sveikatos problem\u0173. \u0160ios problemos da\u017enai n\u0117ra pastebimos i\u0161 karto, bet laikui b\u0117gant jos linkusios blog\u0117ti. \u010cia pateikiami da\u017eniausiai pasitaikan\u010dios klaidos ir j\u0173 pasekm\u0117s: <\/p>\n\n\n\n

          \n
        • Per ma\u017eai valgym\u0173 per dien\u0105 \u2013 pavyzd\u017eiui, valgoma tik du didelius valgymus vietoj 4\u20135 ma\u017eesni\u0173. Tai gali sukelti alkio priepuolius, u\u017ekand\u017eiavim\u0105 tarp valgym\u0173 ir cukraus kiekio kraujyje svyravimus. Rezultatas? Sunku susikaupti ir lengviau priaugti svorio. <\/li>\n\n\n\n
        • Pusry\u010di\u0173 praleidimas \u2013 pirmasis dienos valgis yra labai svarbus. Kai j\u012f praleid\u017eiame, turime ma\u017eiau energijos ir blogesn\u0119 nuotaik\u0105, sunkiau susikaupti mokykloje ar darbe, o vakare b\u016bname labiau link\u0119 persivalgyti. <\/li>\n\n\n\n
        • Pervalgymas vakarien\u0117s metu \u2013 gali sukelti vir\u0161kinimo sutrikimus, prastesn\u012f mieg\u0105 ir priversti organizm\u0105 kaupti riebalus, o ne juos deginti. <\/li>\n\n\n\n
        • Per ma\u017eai dar\u017eovi\u0173 ir l\u0105stelienos \u2013 sukelia viduri\u0173 u\u017ekiet\u0117jim\u0105, silpnina ger\u0105sias \u017earnyno bakterijas (vadinam\u0105j\u012f mikrobiom\u0105) ir laikui b\u0117gant didina rimt\u0173 lig\u0173, pvz., gaubtin\u0117s \u017earnos v\u0117\u017eio, rizik\u0105. <\/li>\n\n\n\n
        • Nereguliarus maitinimasis ir perdirbt\u0173 maisto produkt\u0173 (pvz., greito maisto, saldumyn\u0173, paruo\u0161t\u0173 patiekal\u0173) pasirinkimas \u2013 gali sukelti nuovarg\u012f, imunin\u0117s sistemos susilpn\u0117jim\u0105, koncentracijos sutrikimus ir padidint\u0105 jautrum\u0105 stresui. <\/li>\n<\/ul>\n<\/div><\/div>\n\n

          <\/p>\n\n

          3.3. Mitybos planavimo klaid\u0173 pasekm\u0117s<\/strong> <\/h3>\n\n
          \n

          Mitybos planavimas gali atrodyti sud\u0117tingas u\u017edavinys, ta\u010diau laikantis keli\u0173 paprast\u0173 taisykli\u0173 lengva \u012fvertinti, ar mityba atitinka racionalaus maitinimosi pagrindinius kriterijus. \u0160tai svarbiausi patarimai: <\/p>\n\n\n\n

          \n
          <\/path><\/svg><\/span>Laikykit\u0117s sveikos mitybos taisykl\u0117s \u2013 pus\u0117 porcijos tur\u0117t\u0173 b\u016bti dar\u017eov\u0117s ir vaisiai, \u00bc \u2013 viso gr\u016bdo produktai, o \u00bc \u2013 baltymai (augaliniai arba gyv\u016bniniai). <\/span><\/div>\n\n\n\n
          <\/path><\/svg><\/span>I\u0161 anksto planuokite maist\u0105 \u2013 tai pad\u0117s i\u0161vengti impulsyvi\u0173 pirkini\u0173 ir nesveik\u0173 produkt\u0173. <\/span><\/div>\n\n\n\n
          <\/path><\/svg><\/span>Atkreipkite d\u0117mes\u012f \u012f etiket\u0119 \u2013 venkite produkt\u0173, kuri\u0173 sud\u0117tyje yra gliukoz\u0117s-fruktoz\u0117s sirupo, hidrogenint\u0173 augalini\u0173 riebal\u0173 (transriebal\u0173) ir per daug druskos. <\/span><\/div>\n<\/div><\/div>\n\n\n\n
          \n
          <\/path><\/svg><\/span>R\u016bpestingai ruo\u0161kite maist\u0105 \u2013 virkite didesniais kiekiais ir padalinkite maist\u0105 \u012f porcijas ateinan\u010dioms dienoms, kad suma\u017eintum\u0117te priklausomyb\u0119 nuo greito maisto. <\/span><\/div>\n\n\n\n
          <\/path><\/svg><\/span>Rinkit\u0117s \u0161vie\u017eius, vietinius ir sezoninius produktus \u2013 jie yra pigesni, sveikesni ir maistingesni. <\/span><\/div>\n\n\n\n
          <\/path><\/svg><\/span>Nepra\u017eiopsokite pusry\u010di\u0173 ir venkite sunkios vakarien\u0117s \u2013 organizmo paros ritmas skatina didesn\u012f kalorij\u0173 deginim\u0105 pirmoje dienos pus\u0117je. . <\/span><\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n

          <\/p>\n\n

          3.4. Suaugusi\u0173j\u0173 energijos ir maistini\u0173 med\u017eiag\u0173 poreikis<\/strong> <\/strong><\/h3>\n\n
          \n
          <\/div>\n\n\n\n
          \n

          Kiek kalorij\u0173 ir maistini\u0173 med\u017eiag\u0173 mums reikia kasdien, priklauso nuo daugelio veiksni\u0173, pavyzd\u017eiui, lyties, am\u017eiaus, k\u016bno svorio, fizinio aktyvumo lygio ir k\u016bno b\u016bkl\u0117s (pvz., n\u0117\u0161tumas, \u017eindymas, atsigavimas po ligos). Toliau pateikta lentel\u0117 su apytikriais poreikiais \u2013 apskai\u010diuotomis vert\u0117mis, kurios gali pad\u0117ti planuoti mityb\u0105. Kiekvieno \u017emogaus organizmas yra skirtingas, tod\u0117l individual\u016bs poreikiai gali skirtis \u2013 pavyzd\u017eiui, sportininkui reik\u0117s daugiau energijos nei \u017emogui, gyvenan\u010diam s\u0117dim\u0105 gyvenimo b\u016bd\u0105. Svarbu! <\/strong>Visada verta pasikonsultuoti su nacionalin\u0117mis rekomendacijomis, parengtomis mokslo organizacij\u0173 (pvz., sveikatos ar mitybos institut\u0173), nes rekomendacijos gali skirtis priklausomai nuo \u0161alies ir keistis laikui b\u0117gant. Tod\u0117l \u0161ie duomenys tur\u0117t\u0173 b\u016bti traktuojami kaip \u0161vie\u010diamoji informacija, o ne kaip grie\u017etas standartas. <\/p>\n<\/div>\n<\/div><\/div>\n\n

          <\/p>\n\n

          Suaugusi\u0173j\u0173 energijos ir maistini\u0173 med\u017eiag\u0173 poreikio \u012fvertinimas<\/strong> <\/h4>\n\n
          <\/strong> <\/td>Moterys (19\u201359 met\u0173)<\/strong> <\/td>Vyrai (19\u201359 met\u0173)<\/strong> <\/td><\/tr>
          Energija (kcal\/dien\u0105) \u2013vidutinio intensyvumo fizinis aktyvumas <\/td>2000\u20132500 kcal <\/td>2550\u20133000 kcal <\/td><\/tr>
          Baltymai <\/td>0,83 g\/kg k\u016bno svorio(ma\u017edaug 47\u201354 g\/dien\u0105) <\/td>0,83 g\/kg k\u016bno svorio(ma\u017edaug 55\u201362 g\/dien\u0105) <\/td><\/tr>
          Angliavandeniai <\/td>45\u201365% energijos <\/td>45\u201365% energijos <\/td><\/tr>
          Riebalai <\/td>30-40% energijos <\/td>30-40% energijos <\/td><\/tr>
          So\u010diosios riebal\u0173 r\u016bg\u0161tys <\/td>Kuo ma\u017eiau <\/td>Kuo ma\u017eiau <\/td><\/tr>
          Skaidulos <\/td>25 g <\/td>25 g <\/td><\/tr>
          Druska (NaCl) <\/td><5 g <\/td><5 g <\/td><\/tr>
          Kalcis <\/td>1000\u20131200 mg <\/td>1000 mg <\/td><\/tr>
          Gele\u017eis <\/td>18 mg <\/td>10 mg <\/td><\/tr>
          Magnis <\/td>310\u2013320 mg <\/td>400\u2013420 mg <\/td><\/tr>
          Vitaminas D <\/td>800\u20132000 IU (20\u201350 \u00b5g) <\/td>800\u20132000 IU (20\u201350 \u00b5g) <\/td><\/tr><\/tbody><\/table><\/figure>\n\n

          Fizin\u012f darb\u0105 dirbantiems, sportuojantiems asmenims arba n\u0117\u0161\u010dioms ar kr\u016btimi maitinan\u010dioms moterims energijos poreikis gali padid\u0117ti 10\u201325 %. Kita vertus, vyresnio am\u017eiaus suaugusiems (vyresniems nei 60 met\u0173) energijos poreikis ma\u017e\u0117ja, bet padid\u0117ja maistini\u0173 med\u017eiag\u0173, ypa\u010d baltym\u0173, kalcio, vitamino D ir antioksidant\u0173, poreikis. <\/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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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":""},"lesson-tag":[],"class_list":["post-1149","lesson","type-lesson","status-publish","hentry","module-1-modulis","post"],"aioseo_notices":[],"yoast_head":"\n3. 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