{"id":1167,"date":"2025-10-14T11:00:21","date_gmt":"2025-10-14T09:00:21","guid":{"rendered":"https:\/\/www.moodbites.eu\/lesson\/selected-mindful-eating-techniques-for-people-with-mental-health-problems\/"},"modified":"2026-01-14T14:13:38","modified_gmt":"2026-01-14T13:13:38","slug":"selected-mindful-eating-techniques-for-people-with-mental-health-problems","status":"publish","type":"lesson","link":"https:\/\/www.moodbites.eu\/lt\/lesson\/selected-mindful-eating-techniques-for-people-with-mental-health-problems\/","title":{"rendered":"2. Pasirinktos s\u0105moningo valgymo technikos \u017emon\u0117ms su psichikos sveikatos problemomis"},"content":{"rendered":"\n<p class=\"sensei-content-description has-text-color has-medium-font-size wp-block-paragraph\" style=\"color:#e4493e;font-size:28px\"><strong>S\u0105moningo valgymo technikos \u2013 praktinis \u012fgyvendinimas<\/strong><\/p>\n\n\n\n<p class=\"sensei-content-description wp-block-paragraph\"><strong>Bado masto s\u0105moningumas <\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S\u0105moningo alkio skal\u0117 yra \u012frankis, padedantis \u017emon\u0117ms s\u0105moningai steb\u0117ti savo alkio lyg\u012f prie\u0161 valg\u012f, valgio metu ir po jo. Ji padeda i\u0161mokti atskirti fizin\u012f alk\u012f nuo emocinio ir leid\u017eia geriau valdyti valgym\u0105 \u2013 priimti sprendimus atsi\u017evelgiant \u012f realius k\u016bno poreikius, o ne valgyti vien tod\u0117l, kad ka\u017ekas vilioja (Albers, 2015).  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Alkio lygio suvokimas leid\u017eia: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>geresnis valgiara\u0161\u010dio planavimas, <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sustojimas prie\u0161 impulsyviai griebiantis kito u\u017ekand\u017eio, <\/li>\n<\/ul>\n\n\n\n<p class=\"sensei-content-description wp-block-paragraph\">atskirti fizin\u012f alk\u012f nuo vadinamojo \u201eemocinio alkio\u201c. <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-49ec47f4 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong>Alkio skal\u0117: kaip ja naudotis? <\/strong><br>\u012evertinkite savo alkio lyg\u012f skal\u0117je nuo 1 iki 10: <\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-background has-border-color has-ast-global-color-4-border-color has-fixed-layout\" style=\"background-color:#d6d6c8;border-width:3px\"><tbody><tr><td>Lygis <\/td><td>Description <\/td><\/tr><tr><td>1  <\/td><td>Badavimas \u2013 skrand\u017eio gurgimas, galvos skausmas, sujaudinimas <\/td><\/tr><tr><td>2-3  <\/td><td>Alkis \u2013 laikas so\u010diai pavalgyti <\/td><\/tr><tr><td>4-5  <\/td><td>Jau\u010diate alk\u012f arba dar ne laikas valgyti <\/td><\/tr><tr><td>6-7  <\/td><td>Sotumas \u2013 jau\u010diat\u0117s patogiai, to pakanka <\/td><\/tr><tr><td>8  <\/td><td>Sotumas \u2013 geriau nustoti valgyti <\/td><\/tr><tr><td>9-10  <\/td><td>Persivalgymas \u2013 diskomfortas, sunkumo jausmas, gailestis <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pratimas: <em>Sustokite ir \u012fvertinkite<\/em><\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pick 3 moments during the day, such as: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prie\u0161 pusry\u010dius <\/li>\n\n\n\n<li>Po piet\u0173 <\/li>\n\n\n\n<li>Vakare <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">U\u017esira\u0161ykite savo alkio lyg\u012f (1\u201310) ir atsakykite \u012f klausimus: <\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-background has-border-color has-ast-global-color-4-border-color has-fixed-layout\" style=\"background-color:#dff2c5;border-width:2px\"><tbody><tr><td>Dienos akimirka <\/td><td>Alkio lygis (1\u201310) <\/td><td>K\u0105 jau\u010diu savo k\u016bne? <\/td><td>Ar tai fizinis, ar emocinis alkis? <\/td><\/tr><tr><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Papildomi patarimai: <\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Nustatykite \u017eadintuv\u0105 kas 3\u20134 valandas arba priminim\u0105 \u201eAr a\u0161 tikrai alkanas?\u201c. <\/li>\n\n\n\n<li>Prie\u0161 griebdamiesi maisto, paklauskite sav\u0119s: \u201eKiek esu alkanas \u0161iuo metu?\u201c Jei j\u016bs\u0173 balas yra ma\u017eesnis nei 4 \u2013 tai \u017eenklas, kad laikas valgyti. Jei vir\u0161ijate 6 \u2013 sustokite ir patikrinkite: galb\u016bt tai stresas, nuobodulys ar kitos emocijos? <\/li>\n<\/ol>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S\u0105moningo alkio skal\u0117 yra kasdienis sav\u0119s steb\u0117jimo \u012frankis. Jos d\u0117ka klientai atgauna savo valgymo kontrol\u0119, i\u0161moksta atskirti alk\u012f nuo potraukio ir valgyti tik tada, kai to tikrai reikia.  <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-0879341e alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-377bfdbd alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-4c8e9a72\">\n<p class=\"wp-block-paragraph\"><strong>Viktorina: Kaip da\u017enai praktikuojate s\u0105moning\u0105 valgym\u0105?<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u017demiau pateiktas testas pad\u0117s jums \u012fvertinti, kiek s\u0105moningo valgymo principus taikote savo kasdieniame gyvenime.<\/strong> <br><strong>Tai ne testas \u2013 traktuokite j\u012f kaip sav\u0119s steb\u0117jimo ir poky\u010di\u0173 \u012fkv\u0117pimo \u012frank\u012f! <\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pasirinkite vien\u0105 i\u0161 \u0161i\u0173 atsakym\u0173: Visada \/ Da\u017enai \/ Kartais \/ Retai \/ Niekada<\/strong> <\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Nustoju valgyti, kai jau\u010diuosi sotus. <br><strong>Visada \/ Da\u017enai \/ Kartais \/ Retai \/ Niekada<\/strong> <\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>Valgau, kai esu fizi\u0161kai alkanas \u2013 ne emoci\u0161kai. <br><strong>Visada \/ Da\u017enai \/ Kartais \/ Retai \/ Niekada<\/strong> <\/li>\n<\/ol>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>Stengiuosi neu\u017ekand\u017eiauti tarp valgym\u0173 nekontroliuojamai. <br><strong>Visada \/ Da\u017enai \/ Kartais \/ Retai \/ Niekada<\/strong> <\/li>\n<\/ol>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li>M\u0117gaujuosi kiekvienu k\u0105sniu, prie\u0161 griebdamasis kito. <br><strong>Visada \/ Da\u017enai \/ Kartais \/ Retai \/ Niekada<\/strong> <\/li>\n<\/ol>\n\n\n\n<ol start=\"5\" class=\"wp-block-list\">\n<li>Kai valgau, galvoju apie tai, kaip maistas maitina mano k\u016bn\u0105. <br><strong>Visada \/ Da\u017enai \/ Kartais \/ Retai \/ Niekada<\/strong> <\/li>\n<\/ol>\n\n\n\n<ol start=\"6\" class=\"wp-block-list\">\n<li>Nesmerkiu sav\u0119s, kai kartais per daug suvalgau. <br><strong>Visada \/ Da\u017enai \/ Kartais \/ Retai \/ Niekada<\/strong> <\/li>\n<\/ol>\n\n\n\n<ol start=\"7\" class=\"wp-block-list\">\n<li>Valgydamas nedarau keli\u0173 dalyk\u0173 vienu metu. Kai valgau \u2013 darau tik tai.  <br><strong>Visada \/ Da\u017enai \/ Kartais \/ Retai \/ Niekada<\/strong> <\/li>\n<\/ol>\n\n\n\n<ol start=\"8\" class=\"wp-block-list\">\n<li>Man nereikia valyti l\u0117k\u0161t\u0117s ir baigiu valgyti, kai jau\u010diuosi soti. <br><strong>Visada \/ Da\u017enai \/ Kartais \/ Retai \/ Niekada<\/strong> <\/li>\n<\/ol>\n\n\n\n<ol start=\"9\" class=\"wp-block-list\">\n<li>Valgau l\u0117tai, kruop\u0161\u010diai sukramtydama kiekvien\u0105 k\u0105sn\u012f. <br><strong>Visada \/ Da\u017enai \/ Kartais \/ Retai \/ Niekada<\/strong><\/li>\n<\/ol>\n\n\n\n<ol start=\"10\" class=\"wp-block-list\">\n<li>Atpa\u017e\u012fstu akimirkas, kai pradedu valgyti beprasmi\u0161kai (pvz., automati\u0161kai griebiuosi maisto). <br><strong>Always \/ Often \/ Sometimes \/ Rarely \/ Never<\/strong> <\/li>\n<\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-1205e476\"><\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"sensei-content-description has-text-color has-medium-font-size wp-block-paragraph\" style=\"color:#e4493e;font-size:28px\"><strong> S\u0105moningumo veiksmingumas dirbant su asmenimis, turin\u010diais psichikos sveikatos problem\u0173<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S\u0105moningumu gr\u012fstos intervencijos (SGR) pla\u010diai taikomos gydant \u012fvairius psichikos sutrikimus. Metaanaliz\u0117s rodo, kad SGR daro vidutin\u012f ar stipr\u0173 poveik\u012f ma\u017einant depresijos, nerimo, streso, nemigos ir psichoz\u0117s simptomus (Zhang ir kt., 2021). \u0160i\u0173 metod\u0173 i\u0161manymas gali b\u016bti ypa\u010d naudingas specialistams, padedantiems asmenims, turintiems psichikos sveikatos problem\u0173, \u012fskaitant socialinius darbuotojus, terapeutus ir konsultantus.   <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-c6ba59cc alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong>S\u0105moningumas depresijos ir nerimo ma\u017einimo srityje<\/strong><br>Tyrimai rodo, kad MBI veiksmingai ma\u017eina depresijos ir nerimo simptomus, parodydami vidutin\u012f ar stipr\u0173 terapin\u012f poveik\u012f (Zhang ir kt., 2021). Vis\u0173 pirma, s\u0105moningumu gr\u012fsta kognityvin\u0117 terapija (MBKT), kuri derina s\u0105moningum\u0105 su kognityvine elgesio terapija, yra rekomenduojama kaip depresijos atkry\u010dio prevencijos metodas (Hofmann ir kt., 2010).  <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-ab99abb5 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-07fec9a9\">\n<p class=\"wp-block-paragraph\"><strong>Taikymo pavyzdys.<\/strong><br>Depresija sergantis \u017emogus da\u017enai patiria neigiam\u0105 apm\u0105stym\u0105 \u2013 nuolatines, pasikartojan\u010dias mintis apie nes\u0117kmes ir neigiam\u0105 patirt\u012f (pvz., klaidas, nes\u0117kmes, stresines situacijas). S\u0105moningumo technikos, tokios kaip s\u0117dima meditacija ar k\u016bno skenavimas, gali pad\u0117ti atpa\u017einti \u0161ias mintis, steb\u0117ti jas be vertinimo ir palaipsniui suma\u017einti j\u0173 poveik\u012f kasdieniam funkcionavimui.  <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-f2b630bc\"><\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-6bd6ec61 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong><em>S\u0105moningumas ir stresas<\/em><\/strong><br>S\u0105moningumo intervencijos, ypa\u010d <strong>s\u0105moningumu gr\u012fstas streso ma\u017einimas (MBSR)<\/strong>, rodo vidutin\u012f poveik\u012f ma\u017einant stres\u0105, k\u0105 patvirtina kortizolio (streso hormono) lygio tyrimai (Sanada ir kt., 2016). MBI padeda dalyviams efektyviau valdyti stres\u0105, i\u0161mokydamos juos \u012f sud\u0117tingas situacijas reaguoti s\u0105moningai, o ne impulsyviai.  <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-aa5d2e30 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-eaa8a951\"><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-5d608c55\">\n<p class=\"wp-block-paragraph\"><strong>Taikymo pavyzdys.<\/strong><br>Socialinis darbuotojas, padedantis kriz\u0119 i\u0161gyvenantiems asmenims, gali i\u0161mokyti klientus s\u0105moningo kv\u0117pavimo technik\u0173 kaip streso ma\u017einimo priemon\u0117s prie\u0161 sud\u0117tingas situacijas, pavyzd\u017eiui, darbo pokalb\u012f ar stresin\u012f \u0161eimos susitikim\u0105.<strong> <\/strong> <\/p>\n<\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-7c51b447 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong><em>D\u0117mesingumas ir nemiga<\/em><\/strong><br>Nuo nemigos ken\u010diantys asmenys da\u017enai prie\u0161 mieg\u0105 susiduria su min\u010di\u0173 antpl\u016bd\u017eiu, tod\u0117l jiems sunku u\u017emigti. S\u0105moningumas gali pagerinti miego kokyb\u0119 taikant metodus, kurie skatina atsipalaidavim\u0105 ir s\u0105moning\u0105 buvim\u0105. Tyrimai rodo, kad s\u0105moningumas \u017eymiai pagerina mieg\u0105 tiek trumpuoju, tiek ilguoju laikotarpiu (Rashi ir kt., 2019).   <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-54dfcebb alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-b45ab9d9\">\n<p class=\"wp-block-paragraph\"><strong>Taikymo pavyzdys.<\/strong><br>Klientas, ken\u010diantis nuo l\u0117tin\u0117s nemigos, gali i\u0161mokti k\u016bno skenavimo technikos \u2013 s\u0105moningo k\u016bno suvokimo formos \u2013 kuri padeda suma\u017einti raumen\u0173 \u012ftamp\u0105 ir palengvina per\u0117jim\u0105 \u012f atsipalaidavimo b\u016bsen\u0105 prie\u0161 mieg\u0105. <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-607ea677\"><\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-ba55e0e3 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong><em>S\u0105moningumas ir psichoz\u0117<\/em><\/strong><br>Nors s\u0105moningumo tyrimai psichoz\u0117s kontekste dar tik pradedami, preliminar\u016bs duomenys rodo, kad s\u0105moningumo priemon\u0117s gali pad\u0117ti suma\u017einti psichoz\u0117s simptomus, tokius kaip haliucinacijos ir kliedesiai, taip pat pagerinti socialin\u012f funkcionavim\u0105 asmenims, sergantiems psichoze (Crameri ir kt., 2016). <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-65db7632 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-2c09937d\"><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-199ff521\">\n<p class=\"wp-block-paragraph\"><strong>Taikymo pavyzdys.<\/strong><br>Pacientui, sergan\u010diam psichoze, s\u0105moningas valgymas gali b\u016bti naudingas kaip b\u016bdas sustiprinti ry\u0161\u012f su realybe ir lavinti geb\u0117jim\u0105 s\u0105moningai reaguoti \u012f i\u0161orinius dirgiklius. <\/p>\n<\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S\u0105moningumu gr\u012fstos intervencijos (SGR) yra veiksminga priemon\u0117 psichinei sveikatai palaikyti, ypa\u010d depresijos, nerimo, streso, nemigos ir psichoz\u0117s atvejais. \u0160i\u0173 metod\u0173 i\u0161manymas gali b\u016bti labai naudingas specialistams, dirbantiems su asmenimis, patirian\u010diais psichin\u0117s sveikatos problem\u0173, nes tai leid\u017eia jiems i\u0161mokyti paprast\u0173 emocin\u0117s savireguliacijos ir streso ma\u017einimo metod\u0173. S\u0105moningumo integravimas \u012f terapin\u0119 ir socialinio darbo praktik\u0105 gali pad\u0117ti klientams ugdyti sveikus \u012fpro\u010dius ir pagerinti j\u0173 geb\u0117jim\u0105 susidoroti su kasdieniais i\u0161\u0161\u016bkiais.   <\/p>\n\n\n\n<p class=\"sensei-content-description has-text-color has-medium-font-size wp-block-paragraph\" style=\"color:#e4493e;font-size:28px\"><strong>S\u0105moningo valgymo fiziologiniai aspektai<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S\u0105moningo valgymo tyrimai rodo, kad \u0161i praktika gali paveikti \u012fvairius fiziologin\u0117s sveikatos aspektus, \u012fskaitant gliukoz\u0117s kiekio kraujyje, lipid\u0173 profili\u0173, kraujosp\u016bd\u017eio ir u\u017edegimo \u017eymen\u0173 reguliavim\u0105 (Hayashi ir kt., 2024). Prie\u0161ingai nei tradiciniai mitybos metodai, kurie da\u017enai orientuoti \u012f kalorij\u0173 ribojim\u0105, s\u0105moningas valgymas grind\u017eiamas \u012fsiklausymu \u012f savo k\u016bn\u0105 \u2013 mokymusi valgyti, kai tikrai jau\u010diamasi alkanam, ir nustoti valgyti, kai jau\u010diamasi so\u010diam.  <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-79bf21a6 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong>Gliukoz\u0117s ir insulino lygio reguliavimas<\/strong><br>S\u0105moningas valgymas gali pad\u0117ti geriau kontroliuoti gliukoz\u0117s kiek\u012f kraujyje, didinant tikrojo alkio suvokim\u0105 ir ma\u017einant nes\u0105moning\u0105 u\u017ekand\u017eiavim\u0105. Tyrimai parod\u0117, kad:<br>\u2705 N\u0117\u0161\u010dios moterys, turin\u010dios antsvorio ar nutukimo, kurios dalyvavo s\u0105moningo valgymo programoje, tur\u0117jo ma\u017eesn\u012f gliukoz\u0117s kiek\u012f po valgio, palyginti su kontroline grupe (Hayashi ir kt., 2024).<br>\u2705 S\u0105moningas valgymas gali pad\u0117ti i\u0161vengti gliukoz\u0117s kiekio kraujyje \u0161uoli\u0173 asmenims, turintiems antsvorio, o tai rodo galim\u0105 jo vaidmen\u012f 2 tipo diabeto prevencijoje (Daubenmier ir kt., 2016).  <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-a8c2d542 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-c444e8bf\">\n<p class=\"wp-block-paragraph\"><strong>Taikymo pavyzdys.<\/strong><br>Asmuo, kuriam pasirei\u0161kia atsparumas insulinui, u\u017euot valg\u0119s skubotai, naudoja \u201e5 poj\u016b\u010di\u0173\u201c technik\u0105, kad sutelkt\u0173 d\u0117mes\u012f \u012f juslin\u0119 valgymo patirt\u012f ir i\u0161vengt\u0173 per didelio kiekio paprast\u0173j\u0173 angliavandeni\u0173 vartojimo. Daugiau apie 5 poj\u016b\u010di\u0173 technik\u0105 su\u017einosite v\u0117liau \u0161iame modulyje.  <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-57940ad1\"><\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-ca9531d7 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong><em>Poveikis lipid\u0173 profiliams<\/em><\/strong><br>Kai kurie tyrimai rodo, kad <strong>s\u0105moningo valgymo<\/strong> praktika gali pagerinti lipid\u0173 profilius, ypa\u010d:<br>\u2705 MTL (\u201eblogojo\u201c cholesterolio) ir triglicerid\u0173 kiekio suma\u017e\u0117jim\u0105 antsvorio turintiems asmenims, kurie dalyvavo s\u0105moningo valgymo intervencijose (Mensinger ir kt., 2016).<br>\u2705 Ilgalaikis s\u0105moningo valgymo poveikis gali b\u016bti geresnis DTL\/MTL santykis ir suma\u017e\u0117jusi \u0161irdies ir kraujagysli\u0173 lig\u0173 rizika (Hayashi ir kt., 2024). <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-016cc215 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-e723875c\"><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-0b4549d4\">\n<p class=\"wp-block-paragraph\"><strong>Taikymo pavyzdys.<\/strong><br>\u017dmogus, kuris anks\u010diau stresin\u0117se situacijose griebdavosi riebaus u\u017ekand\u017eio, STOP technikos d\u0117ka pradeda s\u0105moningiau rinktis ir rinktis sveikesnes alternatyvas, o tai pagerina jo lipid\u0173 profil\u012f. Daugiau apie STOP technik\u0105 su\u017einosite v\u0117liau \u0161iame modulyje.  <\/p>\n<\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-aa5fffc1 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong><em>Kraujosp\u016bd\u017eio reguliavimas<\/em><\/strong><br>Keletas tyrim\u0173 parod\u0117, kad s\u0105moningumu gr\u012fstos intervencijos gali pad\u0117ti suma\u017einti kraujosp\u016bd\u012f:<br>\u2705 Antsvorio turin\u010dioms moterims s\u0105moningo valgymo derinimas su suma\u017einto kaloringumo dieta reik\u0161mingai suma\u017eino tiek sistolin\u012f, tiek diastolin\u012f kraujosp\u016bd\u012f (Alamouti ir kt., 2020).<br>\u2705 Kai kurie tyrimai parod\u0117 tik vidutin\u012f poveik\u012f, tod\u0117l reikia tolesni\u0173 tyrim\u0173 (Hayashi ir kt., 2024). <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-db5826f2 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-1f6a088d\">\n<p class=\"wp-block-paragraph\"><strong>Taikymo pavyzdys.<\/strong><br>Hipertonija sergantis \u017emogus valgo s\u0105moningai, kad i\u0161vengt\u0173 kompulsyvaus druskos ir perdirbt\u0173 maisto produkt\u0173 vartojimo, o tai nat\u016braliai pagerina kraujosp\u016bd\u012f. <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-0e6498ec\"><\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-309b0617 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong><em>S\u0105moningas valgymas ir u\u017edegimas<\/em><\/strong><br>L\u0117tinis u\u017edegimas vaidina pagrindin\u012f vaidmen\u012f metabolini\u0173 lig\u0173 vystymesi, o s\u0105moningumas gali pad\u0117ti suma\u017einti u\u017edegimo \u017eymen\u0173, toki\u0173 kaip CRP (C reaktyvusis baltymas) ir IL-6 (interleukinas-6), kiek\u012f:<br>\u2705 Moterims po menopauz\u0117s s\u0105moningo valgymo intervencijos po 9 m\u0117nesi\u0173 praktikos reik\u0161mingai suma\u017eino IL-6 ir CRP kiek\u012f (Smith ir kt., 2018).<br>\u2705 Tai gali b\u016bti d\u0117l pager\u0117jusio streso valdymo ir suma\u017e\u0117jusio u\u017edegim\u0105 skatinan\u010dio maisto vartojimo. <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-d82c061c alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-4a3d542c\"><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-61ae868a\">\n<p class=\"wp-block-paragraph\"><strong>Taikymo pavyzdys.<\/strong><br>Asmuo, ken\u010diantis nuo l\u0117tinio u\u017edegimo, suma\u017eina labai perdirbt\u0173 maisto produkt\u0173 vartojim\u0105 ir susitelkia \u012f l\u0117t\u0105, s\u0105moning\u0105 valgym\u0105, o tai padeda suma\u017einti u\u017edegimini\u0173 b\u016bkli\u0173 sunkum\u0105. <\/p>\n<\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S\u0105moningas valgymas \u2013 tai po\u017ei\u016bris, galintis paveikti \u012fvairius fiziologin\u0117s sveikatos aspektus, \u012fskaitant gliukoz\u0117s kiekio kraujyje reguliavim\u0105, lipid\u0173 profili\u0173 gerinim\u0105, kraujosp\u016bd\u017eio ma\u017einim\u0105 ir u\u017edegimo ma\u017einim\u0105. Nors tyrim\u0173 rezultatai ne visada yra \u012ftikinami, vis daugiau \u012frodym\u0173 rodo, kad s\u0105moningumas gali b\u016bti veiksminga priemon\u0117 palaikant sveikus mitybos \u012fpro\u010dius ir gerinant med\u017eiag\u0173 apykaitos sveikat\u0105.  <\/p>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-ast-global-color-1-color has-ast-global-color-5-background-color has-text-color has-background has-medium-font-size wp-block-paragraph\" style=\"padding-top:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40)\"><strong><strong>INTERAKTYVI VEIKLA 35<\/strong><\/strong><\/p>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-569\" class=\"h5p-iframe\" data-content-id=\"569\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"35 PRATIMAS \u2013 Q1 \u2013 4 MODULIS\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-0d80d88e\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><\/div><\/div>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-570\" class=\"h5p-iframe\" data-content-id=\"570\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"35 PRATIMAS \u2013 Q2 \u2013 4 MODULIS\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-cea26634 wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n<\/div>\n\n\n\n<p class=\"sensei-content-description has-text-color has-medium-font-size wp-block-paragraph\" style=\"color:#e4493e;font-size:28px\"><strong>S\u0105moningo valgymo technika \u2013 razin\u0173 pratimas<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vienas i\u0161 geriausiai \u017einom\u0173 s\u0105moningo valgymo mokymuose naudojam\u0173 metod\u0173 yra razin\u0173 pratimas, kur\u012f suk\u016br\u0117 Jon Kabat-Zinn, s\u0105moningumu gr\u012fsto streso ma\u017einimo (MBSR) programos \u012fk\u016br\u0117jas. \u0160is metodas leid\u017eia dalyviams patirti valgymo proces\u0105 su visi\u0161ku s\u0105moningumu, \u012ftraukiant visus poj\u016b\u010dius, o tai padeda ugdyti s\u0105moningesn\u012f po\u017ei\u016br\u012f \u012f valgym\u0105 (Nelson, 2017).  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Razin\u0173 pratimas skirtas:<br>\u2705 Padidinti sensorin\u0117s valgymo patirties suvokim\u0105.<br>\u2705 Ugdyti geb\u0117jim\u0105 sutelkti d\u0117mes\u012f \u012f dabartin\u0119 akimirk\u0105.<br>\u2705 Sulau\u017eyti automatinius valgymo modelius, kurie da\u017enai veda prie persivalgymo.<br>\u2705 I\u0161mokyti, kaip gauti didesn\u012f pasitenkinim\u0105 valgant ma\u017eesnes maisto porcijas. <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-4517f17a alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-effffb9a\">\n<p class=\"wp-block-paragraph\" style=\"line-height:1\"><strong><em>Pratimo \u017eingsniai<\/em> <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"line-height:1.5\">1\ufe0f. Paruo\u0161imas: paimkite vien\u0105 razin\u0105 ir pad\u0117kite j\u0105 prie\u0161ais save. <em>Ned\u0117kite<\/em> jos i\u0161 karto \u012f burn\u0105 \u2013 tai yra pagrindin\u0117 pratimo dalis.   <br><br>2\ufe0f. Vizualinis steb\u0117jimas: atid\u017eiai ap\u017ei\u016br\u0117kite razin\u0105, tarsi niekada anks\u010diau jos nemat\u0117te. Atkreipkite d\u0117mes\u012f \u012f jos spalv\u0105, tekst\u016br\u0105 ir bet kokius pavir\u0161iaus nelygumus.   <br><br>3\ufe0f. Palieskite: paimkite razin\u0105 ir pajuskite jos tekst\u016br\u0105. Ar ji lipni? Lygi? Kokius poj\u016b\u010dius pastebite ant pir\u0161t\u0173 galiuk\u0173?     <br><br>4\ufe0f. Uostykite: u\u017euoskite razinas ir sutelkite d\u0117mes\u012f \u012f kvap\u0105. Ar u\u017euod\u017eiate kok\u012f nors aromat\u0105? Ar kyla koki\u0173 nors asociacij\u0173 ar prisiminim\u0173?    <br><br>5\ufe0f. Garsas: priglauskite razin\u0105 prie ausies, \u0161velniai paspauskite j\u0105 tarp pir\u0161t\u0173 ir klausykite, kok\u012f gars\u0105 ji skleid\u017eia.  <br><br>6\ufe0f. Pirmas kontaktas su burna: \u012fd\u0117kite razin\u0105 tarp l\u016bp\u0173, bet dar ne\u012fki\u0161kite jos iki galo \u012f burn\u0105. Atkreipkite d\u0117mes\u012f, kaip reaguoja j\u016bs\u0173 k\u016bnas \u2013 ar pradedate seil\u0117tis? Kokie poj\u016b\u010diai kyla?    <br><br>7\ufe0f. Tyrin\u0117jimas burnoje: l\u0117tai \u012fd\u0117kite razin\u0105 \u012f burn\u0105, bet dar jos nek\u0105skite. Lie\u017euviu judinkite j\u0105, tyrin\u0117dami jos form\u0105 ir tekst\u016br\u0105.   <br><br>8\ufe0f. Pirmas k\u0105snis: \u012fk\u0105skite razin\u0105 \u2013 BET tik vien\u0105 kart\u0105! Atid\u017eiai steb\u0117kite, kas vyksta \u2013 kokie skoniai atsiranda? Kaip reaguoja j\u016bs\u0173 k\u016bnas?    <br><br>9\ufe0f. L\u0117tas kramtymas: kramtykite razinas palaipsniui, sutelkdami d\u0117mes\u012f \u012f j\u0173 skon\u012f ir tekst\u016bros poky\u010dius. Kiek laiko galima kramtyti prie\u0161 nuryjant?   <br><br>10. Rijimas ir apm\u0105stymas: nurij\u0119 u\u017emerkite akis ir atkreipkite d\u0117mes\u012f \u012f poj\u016b\u010dius, likusius j\u016bs\u0173 k\u016bne ir mintyse. Ar patyr\u0117te didesn\u012f pasitenkinim\u0105, palyginti su valgymu \u012fprastu, automatiniu b\u016bdu?  <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-49fa596d\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div class=\"wp-block-uagb-image alignleft uagb-block-99df9449 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-left\"><figure class=\"wp-block-uagb-image__figure\"><img decoding=\"async\" srcset=\"https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/05\/logo.png ,https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/05\/logo.png 780w, https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/05\/logo.png 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/05\/logo.png\" alt=\"\" class=\"uag-image-10\" width=\"160\" height=\"68\" title=\"logo\" loading=\"lazy\" role=\"img\"\/><\/figure><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0160is pratimas yra klasikinis s\u0105moningumo pavyzdys, nes:<\/strong><br>\u2714 Jis moko suvokti esam\u0105j\u0105 akimirk\u0105 ir sutelkti d\u0117mes\u012f \u012f dabartin\u0119 patirt\u012f.<br>\u2714 Jis stiprina impuls\u0173 kontrol\u0119 \u2013 padeda i\u0161vengti kompulsyvaus valgymo.<br>\u2714 Jis pagerina geb\u0117jim\u0105 atpa\u017einti alkio ir sotumo signalus, o tai gali pad\u0117ti geriau reguliuoti porcijas.<br>\u2714 Jis skatina s\u0105moning\u0105 valgym\u0105, kuris padeda rinktis sveikesn\u012f maist\u0105 (Nelson, 2017). <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-80686a05\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div class=\"wp-block-uagb-image uagb-block-bc032ded wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img decoding=\"async\" srcset=\"https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-8951355-8951355.jpg ,https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-8951355-8951355.jpg 780w, https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-8951355-8951355.jpg 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-8951355-8951355.jpg\" alt=\"Detailed close-up of a person savoring sushi using chopsticks, highlighting culinary culture.\" class=\"uag-image-886\" width=\"434\" height=\"650\" title=\"pexels-photo-8951355-8951355\" loading=\"lazy\" role=\"img\"\/><\/figure><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-constrained wp-block-column-is-layout-constrained\">\n<div class=\"wp-block-uagb-image uagb-block-fcc03615 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img decoding=\"async\" srcset=\"https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-3820430-3820430.jpg ,https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-3820430-3820430.jpg 780w, https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-3820430-3820430.jpg 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-3820430-3820430.jpg\" alt=\"A woman in yellow leggings performs a yoga pose outdoors surrounded by green trees.\" class=\"uag-image-887\" width=\"434\" height=\"650\" title=\"pexels-photo-3820430-3820430\" loading=\"lazy\" role=\"img\"\/><\/figure><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-320adec1 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-dbf6758f\"><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-3707cf5d\">\n<p class=\"wp-block-paragraph\"><strong>Taikymo pavyzdys.<\/strong><br>Razin\u0173 technika gali b\u016bti naudojama dirbant su asmenimis, kurie:<br>a) Link\u0119 valgyti reaguodami \u012f emocijas.<br>b) Valgo labai greitai ir da\u017enai persivalgo.<br>c) Ma\u017eai d\u0117mesio skiria maisto kokybei ir valgo autopilotu.<br>d) Nori i\u0161mokti labiau m\u0117gautis maistu ir i\u0161vengti kompulsyvaus elgesio. <\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pratim\u0105 galima lengvai pritaikyti \u012fvairiems maisto produktams, pavyzd\u017eiui, \u0161okoladui, rie\u0161utams ar vynuog\u0117ms. Jis taip pat gali b\u016bti naudojamas mokant s\u0105moningumo kasdieniame gyvenime \u2013 ne tik valgio metu, bet ir kitos \u012fprastos veiklos metu.  <\/p>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-ast-global-color-1-color has-ast-global-color-5-background-color has-text-color has-background has-medium-font-size wp-block-paragraph\" style=\"padding-top:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40)\"><strong><strong>INTERAKTYVI VEIKLA 36<\/strong><\/strong><\/p>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-571\" class=\"h5p-iframe\" data-content-id=\"571\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"36 PRATIMAS \u2013 Q2 \u2013 4 MODULIS\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-c29ac880 wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n<\/div>\n\n\n\n<p class=\"sensei-content-description has-text-color has-medium-font-size wp-block-paragraph\" style=\"color:#e4493e;font-size:28px\"><strong>S\u0105moningo valgymo technika \u2013 STOP technika (Sustok, \u012ekv\u0117pk, Steb\u0117k, T\u0119sk)<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>STOP<\/strong> technika yra trumpas, lengvai \u012fsimenamas s\u0105moningumo pratimas, kuris gali pad\u0117ti reguliuoti impulsus ir palaikyti s\u0105moningesn\u012f sprendim\u0173 pri\u0117mim\u0105. I\u0161 prad\u017ei\u0173 ji buvo sukurta kaip s\u0105moningumu gr\u012fst\u0173 intervencij\u0173 (SGR) dalis ir buvo taikoma \u012fvairiose elgesio srityse, tokiose kaip \u012fpro\u010di\u0173 kontrol\u0117 ir streso ma\u017einimas (Liao ir kt., 2020).  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Valgymo kontekste STOP technika gali b\u016bti veiksminga priemon\u0117 automatin\u0117ms reakcijoms, tokioms kaip impulsyvus maisto siekimas reaguojant \u012f stres\u0105, nuobodul\u012f ar kitas emocijas, nutraukti. <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-95a3fe57 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong>Kaip veikia STOP technika?<\/strong><br><strong>STOP<\/strong> yra akronimas, rei\u0161kiantis keturis \u017eingsnius: <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1\ufe0f.<strong>S = Stop<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>T\u0105 akimirk\u0105 pristabdykite visk\u0105, k\u0105 darote. Jei ruo\u0161iat\u0117s griebtis maisto, sustokite akimirkai ir susilaikykite nuo neatid\u0117liotin\u0173 veiksm\u0173.  <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">2\ufe0f.<strong>T = Take a Breath (\u012ekv\u0117pkite)<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Giliai \u012fkv\u0117pkite, kad susisiektum\u0117te su savo k\u016bnu ir nuraminti automatines reakcijas. Prie\u0161 pereidami prie kito \u017eingsnio, sutelkite d\u0117mes\u012f \u012f savo kv\u0117pavim\u0105.  <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">3\ufe0f.<strong>O = Observe (Steb\u0117ti) <\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Atkreipkite d\u0117mes\u012f, kas vyksta jumyse. Kokios mintys ar emocijos skatina jus valgyti? Ar tai tikras alkis, ar ka\u017ekas kita \u2013 pavyzd\u017eiui, stresas, nuobodulys ar \u012fprotis? Kokius signalus siun\u010dia j\u016bs\u0173 k\u016bnas?    <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">4\ufe0f.<strong>P = T\u0119sti (Proceed) <\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Steb\u0117j\u0119 nuspr\u0119skite, k\u0105 norite daryti toliau. Jei esate tikrai alkanas, valgykite s\u0105moningai. Ta\u010diau jei suprantate, kad j\u016bs\u0173 potrauk\u012f skatina emocijos, apsvarstykite alternatyv\u0173 veiksm\u0105 (pvz., atsigerti vandens, trumpai pasivaik\u0161\u010dioti, giliai \u012fkv\u0117pti ar pasikalb\u0117ti su draugu).   <\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-c9615b27 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-d24dc929\"><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-ff542ce5\">\n<p class=\"wp-block-paragraph\"><strong>STOP taikymo kasdieniame gyvenime pavyzdys.<\/strong><br>Scenarijus: Gr\u012f\u017etate namo po sunkios darbo dienos ir automati\u0161kai siekiate tra\u0161ku\u010di\u0173 pakelio.<br>STOP \u2013 \u017eingsnis po \u017eingsnio:<br>\u2705 Sustabdote ir primenate sau STOP technik\u0105.<br>\u2705 Giliai \u012fkvepiate, sutelkdami d\u0117mes\u012f \u012f savo k\u016bn\u0105.<br>\u2705 Stebite: \u201eAr a\u0161 tikrai alkanas, ar tai reakcija \u012f stres\u0105?\u201c Pastebite k\u016bno \u012ftamp\u0105 ir nusivylimo jausm\u0105.  <br>\u2705 J\u016bs priimate sprendim\u0105: U\u017euot valg\u0119 tra\u0161ku\u010dius, pasirenkate i\u0161gerti stiklin\u0119 vandens ir akimirkai atsis\u0117sti, kad nusiramintum\u0117te ir s\u0105moningai \u012fvertintum\u0117te savo poreikius. <\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>STOP technikos svarba s\u0105moningam valgymui<\/em><\/strong><br>STOP technika padeda nutraukti automatinius elgesio modelius ir skatina s\u0105moningesn\u012f sprendim\u0173 pri\u0117mim\u0105. Ji ypa\u010d naudinga \u0161iose situacijose:  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">a) Emocinis valgymas \u2013 tai leid\u017eia stabtel\u0117ti ir \u012fvertinti, ar valgymas yra reakcija \u012f emocijas, ar tikras fizinis poreikis. <br>b) Impulsive eating \u2013 it helps prevent mindless snacking when food is readily available. <br>c) Persivalgymas \u2013 tai leid\u017eia geriau atpa\u017einti sotumo signalus ir sustoti tinkamu momentu.<br><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> Naudodamiesi \u0161ia technika, s\u0105moningai valgantys asmenys gali geriau kontroliuoti savo mitybos \u012fpro\u010dius ir i\u0161vengti nes\u0105moningo per didelio maisto kiekio vartojimo. <\/p>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-ast-global-color-1-color has-ast-global-color-5-background-color has-text-color has-background has-medium-font-size wp-block-paragraph\" style=\"padding-top:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40)\"><strong><strong>INTERAKTYVI VEIKLA 37<\/strong><\/strong><\/p>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-572\" class=\"h5p-iframe\" data-content-id=\"572\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"37 PRATIMAS \u2013 Q1 \u2013 4 MODULIS\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-52db02a3 wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n<\/div>\n\n\n<div class=\"sensei-block-wrapper\">\n<div class=\"wp-block-sensei-lms-lesson-actions\"><div class=\"sensei-buttons-container\">\n\n\n\n\n\n\n\n<\/div><\/div>\n<\/div>\n\n\n<p class=\"sensei-content-description has-text-color has-medium-font-size wp-block-paragraph\" style=\"color:#e4493e;font-size:28px\"><strong>S\u0105moningo valgymo technika \u2013 \u201e5 poj\u016b\u010di\u0173\u201c technika<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201e5 poj\u016b\u010di\u0173\u201c technika \u2013 tai s\u0105moningo valgymo praktika, \u012ftraukianti visus poj\u016b\u010dius, kad b\u016bt\u0173 galima pilnaverti\u0161kai patirti valg\u012f. Tai apima d\u0117mesio nukreipim\u0105 \u012f kiekvien\u0105 valgymo aspekt\u0105, o tai gali pad\u0117ti geriau atpa\u017einti alkio ir sotumo signalus, taip pat jausti didesn\u012f pasitenkinim\u0105 maistu. Tyrimai rodo, kad \u0161is metodas padeda geriau kontroliuoti porcijas ir gali pad\u0117ti palaikyti sveik\u0105 k\u016bno svor\u012f.   <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201e5 poj\u016b\u010di\u0173\u201c technikos taikymas apima: <\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Reg\u0117jimas: maisto spalv\u0173, form\u0173 ir i\u0161vaizdos steb\u0117jimas. <\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>Uosl\u0117: pasteb\u0117ti valgio aromatus. <\/li>\n<\/ol>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>Lyt\u0117jimas: maisto tekst\u016bros poj\u016btis rankose ar burnoje. <\/li>\n<\/ol>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li>Garsas: Klausymasis gars\u0173, skleid\u017eiam\u0173 valgant, pavyzd\u017eiui, tra\u0161k\u0117jimo. <\/li>\n<\/ol>\n\n\n\n<ol start=\"5\" class=\"wp-block-list\">\n<li>Skonis: D\u0117mesys skirtingiems skoniams ir j\u0173 intensyvumui. <\/li>\n<\/ol>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-f9833d4b alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-4da3d7e1\">\n<div class=\"wp-block-uagb-image uagb-block-4e7193fa wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img decoding=\"async\" srcset=\"https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/05\/cropped-logo.png ,https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/05\/cropped-logo.png 780w, https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/05\/cropped-logo.png 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/05\/cropped-logo.png\" alt=\"\" class=\"uag-image-17\" width=\"160\" height=\"68\" title=\"cropped-logo.png\" loading=\"lazy\" role=\"img\"\/><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u201e5 poj\u016b\u010di\u0173\u201c technikos taikymo valgymui pavyzdys:<\/strong><br>Prisiminkite razin\u0173 meditacij\u0105 \u2013 prisiminkite kiekvien\u0105 pratimo etap\u0105. Dabar \u012fsivaizduokite, kad j\u016bs\u0173 u\u017eduotis \u2013 vesti draug\u0105 per meditacij\u0105 naudojant \u0161okolado gabal\u0117l\u012f. \u017demiau pateikiamas si\u016blomas meditacijos scenarijus, pagr\u012fstas 5 poj\u016b\u010di\u0173 technika:   <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-78249cfb\">\n<p class=\"wp-block-paragraph\">1\ufe0f.<strong>Reg\u0117jimas<\/strong>\ud83d\udc40<br>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2\ufe0f.Kvapas\ud83d\udc43<br>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3\ufe0f.<strong>Prisilietimas<\/strong>\u270b<br>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4\ufe0f.<strong>Garsas<\/strong>\ud83d\udc42<br>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">5\ufe0f.<strong>Skonis<\/strong>\ud83d\udc45<br>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-05469b4a\">\n<p class=\"wp-block-paragraph\">O dabar palyginkite savo id\u0117j\u0105 su toliau pateiktu tekstu: <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1\ufe0f.<strong><strong>\u017dvilgsnis<\/strong><\/strong>\ud83d\udc40<br>Atid\u017eiai ap\u017ei\u016br\u0117kite \u0161okolado gabal\u0117l\u012f. Atkreipkite d\u0117mes\u012f \u012f jo spalv\u0105, form\u0105 ir blizges\u012f. Ar pavir\u0161ius lygus, ar nelygus? Kaip jis atspindi \u0161vies\u0105?    <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">2\ufe0f.<strong>U\u017euoskite<\/strong>\ud83d\udc43<br>Priglauskite \u0161okolad\u0105 prie nosies ir s\u0105moningai j\u012f pauostykite. Ar jau\u010diate stipr\u0173 kakavos aromat\u0105? Galb\u016bt vanil\u0117s ar rie\u0161ut\u0173 u\u017euominas? Kaip kei\u010diasi kvapas, kai \u0161okoladas \u0161yla j\u016bs\u0173 rankoje?    <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3\ufe0f.<strong>Prisiliesk<\/strong>\u270b<br>Laikykite \u0161okolad\u0105 rankoje ir pajuskite jo tekst\u016br\u0105. Ar jis lygus ir aksominis, ar \u0161iek tiek \u0161iurk\u0161tus? K\u0105 pastebite, kai j\u012f ilgiau laikote ir jis pradeda tirpti?   <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4\ufe0f.<strong>Garsas<\/strong>\ud83d\udc42<br>Perlau\u017ekite \u0161okolado gabal\u0117l\u012f per pus\u0119. \u012esiklausykite \u012f gars\u0105 \u2013 ar tai a\u0161trus \u201etra\u0161k\u0117jimas\u201c, b\u016bdingas kietam \u0161okoladui, ar \u0161velnesnis tra\u0161k\u0117jimas?  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">5\ufe0f. Paragaukite\ud83d\udc45<br>Dabar \u012fsid\u0117kite \u0161okolad\u0105 \u012f burn\u0105, bet i\u0161 karto jo neatk\u0105skite. Leiskite jam l\u0117tai i\u0161tirpti ant lie\u017euvio. Atkreipkite d\u0117mes\u012f \u012f pradinius skonius \u2013 ar jis kartus, saldus ar \u0161iek tiek r\u016bg\u0161tus? Kaip kei\u010diasi tekst\u016bra? Kiek laiko galite m\u0117gautis jo skoniu prie\u0161 nurydami?     <\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Taikydami \u0161i\u0105 s\u0105moningo valgymo technik\u0105, galite s\u0105moningiau ir intensyviau patirti maisto skon\u012f ir tekst\u016br\u0105, o tai padidina pasitenkinim\u0105 ir padeda reguliuoti suvalgomo maisto kiek\u012f. Reguliariai taikydami \u0161\u012f metod\u0105, galite pereiti nuo automatinio valgymo ir geriau atpa\u017einti tikr\u0105j\u012f alk\u012f ir sotum\u0105.  <\/p>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-ast-global-color-1-color has-ast-global-color-5-background-color has-text-color has-background has-medium-font-size wp-block-paragraph\" style=\"padding-top:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40)\"><strong><strong>INTERAKTYVI VEIKLA 38<\/strong><\/strong><\/p>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-573\" class=\"h5p-iframe\" data-content-id=\"573\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"38 PRATIMAS \u2013 4 MODULIS\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-15ec957c wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n<\/div>\n\n\n\n<p class=\"sensei-content-description has-text-color has-medium-font-size wp-block-paragraph\" style=\"color:#e4493e;font-size:28px\"><strong>5-5-5-5-5-5 technika<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">5-5-5-5-5 metodas naudojamas kaip naudinga emocinio valgymo strategija \u2013 kai jau\u010diate stipr\u0173 nor\u0105 valgyti, kur\u012f sukelia emocijos (pvz., stresas, nuobodulys ar per didelis kr\u016bvis), i\u0161bandykite \u0161\u012f pratim\u0105 vietoj u\u017ekand\u017eio. U\u017esira\u0161ykite 5 id\u0117jas kiekvienoje i\u0161 \u0161i\u0173 kategorij\u0173 ir laikykite \u0161i\u0105 kortel\u0119 matomoje vietoje \u2013 pavyzd\u017eiui, ant \u0161aldytuvo, stalo ar u\u017era\u0161\u0173 knygel\u0117je (Albers, 2015).  <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-b54f6cd8 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-d70042b1\">\n<p class=\"wp-block-paragraph\">J\u016bs\u0173 asmeninis 5&#215;5 \u012frankis, pad\u0117siantis nutraukti u\u017eburt\u0105 emocinio valgymo rat\u0105:<br>\ud83e\uddd8<strong> 5 dalykai, kurie jus atpalaiduoja:<\/strong><br>(pvz., gilus \u012fkv\u0117pimas, pertrauk\u0117l\u0117 ant sofos, trumpa meditacija)<br>1.<br>2.<br>3.<br>4.<br>5. <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-c03a07ce\">\n<p class=\"wp-block-paragraph\">\ud83c\udfaf 5 dalykai, kurie jus atitraukia:<br>(pvz., \u017eaidimas, tvarkymasis, el. pa\u0161to tikrinimas)<br>1.<br>2.<br>3.<br>4.<br>5. <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-42301055\">\n<p class=\"wp-block-paragraph\">\ud83c\udfe1 <strong>5 vietos, kurios suteikia jums jaukumo jausm\u0105:<\/strong><br>(pvz., j\u016bs\u0173 kambarys, sodas, fotelis, kavin\u0117)<br>1.<br>2.<br>3.<br>4.<br>5. <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-d837dff7\">\n<p class=\"wp-block-paragraph\">\ud83e\udd1d <strong>5 \u017emon\u0117s, su kuriais galite susisiekti:<\/strong><br>(pvz., draugas, sesuo, mentorius, partneris)<br>1.<br>2.<br>3.<br>4.<br>5. <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-7f20b657\">\n<p class=\"wp-block-paragraph\">\ud83d\udc43 <strong>5 dalykai, kurie ramina j\u016bs\u0173 poj\u016b\u010dius:<\/strong><br>(pvz., mink\u0161ta antklod\u0117, kvapni \u017evak\u0117, rami muzika)<br>1.<br>2.<br>3.<br>4.<br>5. <\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-9a226482 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-0b9a82a4\">\n<p class=\"wp-block-paragraph\">Kai jau\u010diate, kad norite valgyti emoci\u0161kai:<br>\u27a1 Pasirinkite vien\u0105 dalyk\u0105 \/ veikl\u0105 i\u0161 s\u0105ra\u0161o ir atlikite tai bent 5 minutes.<br>\u27a1 Prie\u0161 nuspr\u0119sdami, ar tikrai norite valgyti, skirkite sau laiko. <\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-ast-global-color-1-color has-ast-global-color-5-background-color has-text-color has-background has-medium-font-size wp-block-paragraph\" style=\"padding-top:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40)\"><strong><strong>INTERAKTYVI VEIKLA 39<\/strong><\/strong><\/p>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-574\" class=\"h5p-iframe\" data-content-id=\"574\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"39 PRATIMAS \u2013 4 MODULIS\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-9f697a31 wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n<\/div>\n\n\n\n<p class=\"sensei-content-description has-text-color has-medium-font-size wp-block-paragraph\" style=\"color:#e4493e;font-size:28px\"><strong>Pavyzd\u017eiai, kaip s\u0105moningumas gali pad\u0117ti renkantis sveik\u0105 maist\u0105<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S\u0105moningas valgymas neapsiriboja vien tuo, kaip valgomas maistas \u2013 jis taip pat apima s\u0105moningus sprendimus d\u0117l maisto pasirinkimo. S\u0105moningumas gali pad\u0117ti geriau suprasti tikruosius k\u016bno poreikius ir palaikyti sveikesnius mitybos sprendimus.  <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-fc9fd9f4 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong><em>L\u0117tesnis valgymas ir jo \u012ftaka maisto pasirinkimui<\/em><\/strong><br>Tyrimai rodo, kad l\u0117tesnis valgymas pagerina geb\u0117jim\u0105 kontroliuoti su maistu susijusius impulsus ir pagerina alkio bei sotumo signal\u0173 atpa\u017einim\u0105 (Robinson ir kt., 2014). <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-196dd587 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-c8d151d5\"><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-c1c1422e\">\n<p class=\"wp-block-paragraph\"><strong>Pavyzdys:<\/strong><br>Skub\u0117damas valgantis \u017emogus da\u017enai renkasi kaloring\u0105, perdirbt\u0105 maist\u0105, kuris yra lengvai prieinamas, reikalauja ma\u017eai paruo\u0161imo ir greitai sukelia sotumo jausm\u0105. Tuo tarpu s\u0105moningai valgantis \u017emogus, kuris sul\u0117tina valgymo temp\u0105, turi daugiau laiko apm\u0105styti, ar patiekalas tikrai atitinka organizmo poreikius \u2013 gali paai\u0161k\u0117ti, kad vietoj greito maisto labiau sotina namin\u0117s, maistingos salotos su baltymais ir sveikaisiais riebalais.  <\/p>\n<\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-2342853d alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong>S\u0105moningas tikrojo alkio ir maisto pasirinkimo atpa\u017einimas<\/strong><br>S\u0105moningumas padeda atskirti fiziologin\u012f alk\u012f nuo emocinio ar \u012fprasto alkio. Prakti\u0161kai tai rei\u0161kia, kad \u017emogus, praktikuojantis s\u0105moning\u0105 valgym\u0105:<br>\u2705 Prie\u0161 valgydamas, s\u0105moningai susitelkia \u012f dabartin\u0119 akimirk\u0105 ir sav\u0119s klausia: \u201eAr a\u0161 tikrai alkanas?\u201c<br>\u2705 Stebi savo k\u016bno signalus: K\u0105 jau\u010diu skrandyje? \u201eAr jis tu\u0161\u010dias, ir ar jau\u010diu tikr\u0105 alk\u012f? Ar tai tik potraukis \u2013 konkretaus skonio ar ka\u017eko saldaus?\u201c<br>\u2705 Palaukia kelias minutes prie\u0161 nuspr\u0119sdamas valgyti: \u201eAr vis dar jau\u010diu alk\u012f?\u201c   <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-723865ae alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-0bff5dd4\">\n<p class=\"wp-block-paragraph\"><strong>Pavyzdys:<\/strong><br>\u017dmogus, gr\u012f\u017e\u0119s namo po \u012ftemptos dienos, jau\u010dia nor\u0105 griebtis m\u0117gstamo \u0161okolado baton\u0117lio. Praktikuodamas s\u0105moningum\u0105, jis i\u0161moksta atpa\u017einti, kad jo k\u016bnas nesiun\u010dia tikro alkio signal\u0173, o i\u0161rei\u0161kia kitus svarbius poreikius, pavyzd\u017eiui, poilsio ar emocinio komforto poreik\u012f. Jis pradeda pasteb\u0117ti, kad reaguodamas \u012f kasdien\u012f stres\u0105 ir \u012ftamp\u0105, turi daug alternatyv\u0173 valgymui, pavyzd\u017eiui, nusn\u016bsti, i\u0161simaudyti vonioje, pasikalb\u0117ti su artimaisiais ar u\u017esiimti m\u0117gstamu hobiu.   <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-7ae50513\"><\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-f7f86f34 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong><em>S\u0105moningas maisto apsipirkimas<\/em><\/strong><br>Sprendimai d\u0117l sveikos mitybos prasideda nuo apsipirkimo maisto produktais akimirkos. S\u0105moningumo praktikavimas padeda i\u0161vengti impulsyvi\u0173 pirkim\u0173 ir maisto pasirinkimo vadovaujantis emocijomis. Naudinga eiti apsipirkti maisto produkt\u0173 po valgio, o ne tada, kai esate alkani, nes tai suma\u017eina impulsyvi\u0173 ir nesveik\u0173 maisto pasirinkim\u0173 tikimyb\u0119. Taip pat rekomenduojamos strategijos yra i\u0161 anksto planuoti valgius, pvz., remiantis dabartiniais pageidaujam\u0173 parduotuvi\u0173 nuolaid\u0173 skelbimais, ir sudaryti pirkini\u0173 s\u0105ra\u0161\u0105. \u0160ie veiksmai \u017eymiai suma\u017eina neplanuot\u0173 ir maistingai prast\u0173 pirkini\u0173 rizik\u0105.     <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-d0717a50 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-dc465ca6\"><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-2d18044b\">\n<p class=\"wp-block-paragraph\"><strong>Pavyzdys:<\/strong><br><br>\u2705 Prie\u0161 eidamas apsipirkti, \u017emogus apm\u0105sto, ko i\u0161 tikr\u0173j\u0173 trok\u0161ta. Jis apsvarsto, koki\u0173 ingredient\u0173 reikia norint paruo\u0161ti m\u0117gstam\u0105 patiekal\u0105 ar i\u0161bandyti nauj\u0105 recept\u0105. Papildydamas virtuv\u0117s atsargas, jis pagalvoja, ko jam i\u0161 tikr\u0173j\u0173 reikia \u2013 u\u017euot impulsyviai pirk\u0119s nesveikus u\u017ekand\u017eius, jis renkasi maisting\u0105 maist\u0105.   <br><br>\u2705 Apsipirkdami jie atkreipia d\u0117mes\u012f \u012f maisto sud\u0117t\u012f ir kokyb\u0119 \u2013 vietoj labai perdirbt\u0173 produkt\u0173 renkasi produktus, kuriuose gausu skaidul\u0173, baltym\u0173 ir sveik\u0173j\u0173 riebal\u0173. <br><br>\u2705 Prie\u0161 mok\u0117dami, jie atid\u017eiai per\u017ei\u016bri savo krep\u0161elio turin\u012f, patikrindami, ar jame neatsid\u016br\u0117 joki\u0173 nereikaling\u0173 daikt\u0173 d\u0117l impulsyvaus spontani\u0161kumo.<br><\/p>\n<\/div>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-c30ccd9a alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong><em>S\u0105moningas maisto ruo\u0161imas ir valgymas<\/em><\/strong><br>S\u0105moningas maisto pasirinkimas neapsiriboja apsipirkimu \u2013 jis taip pat apima s\u0105moning\u0105 maisto ruo\u0161im\u0105 ir jo valgymo b\u016bd\u0105. <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-60585786 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-f8707b04\">\n<p class=\"wp-block-paragraph\"><strong>Pavyzdys:<\/strong><br>\u2705 S\u0105moningum\u0105 praktikuojan\u010diam \u017emogui maisto ruo\u0161imas tampa savoti\u0161ku ritualu. Jis s\u0105moningai susitelkia \u012f kiekvien\u0105 \u017eingsn\u012f \u2013 pavyzd\u017eiui, renkasi puodel\u012f m\u0117gstamai arbatai, atkreipia d\u0117mes\u012f \u012f jo form\u0105, spalv\u0105 ir temperat\u016br\u0105. (Prisiminkite 5 poj\u016b\u010di\u0173 technik\u0105!) \u017dmogus, kuris s\u0105moningai ruo\u0161ia maist\u0105, pastebi patiekalui ar paprastam valgiui (pavyzd\u017eiui, sumu\u0161tiniui) pagaminti reikaling\u0173 ingredient\u0173 kvapus, tekst\u016bras, spalvas ir kitas savybes. Maisto ruo\u0161imas tampa malonumo ir pasitenkinimo \u0161altiniu \u2013 taip pat padeda suma\u017einti nor\u0105 impulsyviai u\u017ekand\u017eiauti gaminant.    <br><br>\u2705 S\u0105moningam valgytojui valgymas yra ritualas, \u012ftraukiantis visus poj\u016b\u010dius. Jie valgo su \u0161vente, sutelkdami d\u0117mes\u012f \u012f skon\u012f, i\u0161vaizd\u0105 ir tekst\u016br\u0105. Jie nevertina valgymo kaip mechanin\u0117s u\u017eduoties \u2013 jie valgo s\u0105moningai ir vengia bla\u0161kymosi veiksni\u0173, toki\u0173 kaip telefonai, televizorius ar skaitymas. Visa tai padeda giliau suvokti alkio ir sotumo signalus.    <br> <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-5dc7cf6c\"><\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-8815919e\">\n<p class=\"wp-block-paragraph\">S\u0105moningas valgymas gali pad\u0117ti pasirinkti sveikesn\u012f maist\u0105 \u0161iais b\u016bdais: <\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>S\u0105moningas valgymas gali pad\u0117ti pasirinkti sveikesn\u012f maist\u0105 \u0161iais b\u016bdais: <\/li>\n\n\n\n<li>Fizinio ir emocinio alkio atskyrimas, kuris padeda i\u0161vengti impulsyvaus valgymo. <\/li>\n\n\n\n<li>S\u0105moningas apsipirkimas maisto preki\u0173 parduotuv\u0117je, kuris suma\u017eina tikimyb\u0119 rinktis labai perdirbtus maisto produktus. <\/li>\n\n\n\n<li>Didesnis \u012fsitraukimas \u012f maisto ruo\u0161im\u0105 ir vartojim\u0105, tod\u0117l padid\u0117ja pasitenkinimas maistu ir pager\u0117ja vir\u0161kinimas. <\/li>\n<\/ol>\n<\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"sensei-content-description has-text-color has-medium-font-size wp-block-paragraph\" style=\"color:#e4493e;font-size:28px\"><strong>S\u0105moningumas ma\u017einant emocin\u012f valgym\u0105<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Emocinis valgymas<\/strong> rei\u0161kia valgym\u0105 ne d\u0117l fizinio alkio, o d\u0117l toki\u0173 prie\u017eas\u010di\u0173 kaip li\u016bdesys, stresas ar nuobodulys (Konttinen ir kt., 2019). Asmenys, patiriantys emocin\u012f valgym\u0105, da\u017enai renkasi maist\u0105 kaip b\u016bd\u0105 reguliuoti nuotaik\u0105, o ne d\u0117l tikro fizinio poreikio.  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Emocinis valgymas gali sukelti: <\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Persivalgymas, ypa\u010d vartojant kaloring\u0105 maist\u0105, kuriame gausu cukraus ir riebal\u0173. <\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>Kalt\u0117s ir nusivylimo jausmai, nes maistas nei\u0161sprend\u017eia emocin\u0117s problemos, o tik laikinai j\u0105 u\u017emaskuoja. <\/li>\n<\/ol>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>U\u017eburtas kompulsyvaus valgymo ratas, kai maistas tampa \u012fveikos mechanizmu, padedan\u010diu susidoroti su sunkiomis emocijomis. <\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Katterman ir kt. (2014 m.) atliktoje sistemin\u0117je ap\u017evalgoje buvo i\u0161analizuoti 14 tyrim\u0173, siekiant \u012fvertinti <strong>s\u0105moningumo meditacijos<\/strong>, kaip pagrindin\u0117s intervencijos, veiksmingum\u0105 persivalgymo, emocinio valgymo ir svorio poky\u010di\u0173 kontekste. Pagrindin\u0117s \u0161ios ap\u017evalgos i\u0161vados buvo \u0161ios:  <\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>S\u0105moningumas veiksmingai suma\u017eina persivalgymo ir emocinio valgymo epizodus \u2013 asmenys, kurie praktikavo s\u0105moningum\u0105, re\u010diau valg\u0117 reaguodami \u012f stres\u0105 ir emocijas. <\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>S\u0105moningumo poveikis svorio kontrolei n\u0117ra vienareik\u0161mis \u2013 nors s\u0105moningumas padeda pagerinti santyk\u012f su maistu, jo poveikis faktiniam svorio metimui nebuvo nuosekliai patvirtintas. <\/li>\n<\/ol>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>Reikia atlikti tolesnius tyrimus, ypa\u010d atsi\u017evelgiant \u012f s\u0105moningumo ir kit\u0173 metod\u0173 lyginam\u0105j\u012f veiksmingum\u0105, taip pat \u012f ilgalaikius rezultatus. <\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>S\u0105moningumo technik\u0173 pavyzd\u017eiai emocinio valgymo ma\u017einimui<\/strong> <\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Technikos pavadinimas<\/strong> <\/td><td><strong>Veiksmas<\/strong> <\/td><td><strong>Pavyzdys<\/strong> <\/td><\/tr><tr><td><strong>\u201eSustok ir \u012fkv\u0117pk\u201c<\/strong> <\/td><td>Prie\u0161 griebdamiesi maisto, akimirkai sustokite. Kelet\u0105 kart\u0173 giliai \u012fkv\u0117pkite, sutelkdami d\u0117mes\u012f \u012f or\u0105, tekant\u012f \u012f plau\u010dius ir i\u0161 j\u0173. Paklauskite sav\u0119s: \u201e<strong>Ar a\u0161 tikrai alkanas, ar tik reaguoju \u012f emocijas?<\/strong>\u201c   <\/td><td>Po sunkios dienos norisi \u0161okolado. U\u017euot tuoj pat jo grieb\u0119si, stabteli, giliai \u012fkvepi kelis kartus ir supranti, kad tai ne alkis, o stresas. S\u0105moningai pasirinki: valgyti ar naudoti kit\u0105 streso \u012fveikimo strategij\u0105.   <\/td><\/tr><tr><td><strong>\u201e\u012evardinkite savo emocijas\u201c<\/strong> <\/td><td>Prie\u0161 griebdamiesi maisto, u\u017esira\u0161ykite, k\u0105 jau\u010diate \u2013 ant popieriaus lapo arba telefone. Paklauskite sav\u0119s: <strong>\u201eK\u0105 tiksliai a\u0161 dabar patiriu?\u201c<\/strong>   <\/td><td>Pastebite, kad norite u\u017ekand\u017eio, nors neseniai pietavote. U\u017esira\u0161ote savo emocijas ir suprantate, kad jau\u010diat\u0117s nuobod\u017eiaudami. Apsisprend\u017eiate: valgyti ar naudoti kit\u0105 b\u016bd\u0105 valdyti nuobodulio sukelt\u0105 \u012ftamp\u0105 (pavyzd\u017eiui, u\u017esiimti kita malonia veikla, atlikti kelis m\u0117gstamus tempimo pratimus).   <\/td><\/tr><tr><td><strong>\u201eS\u0105moningas emocinis valgymas\u201c<\/strong> <\/td><td>Jei vis tiek nuspr\u0119site valgyti, <strong>darykite tai s\u0105moningai<\/strong>. Valgykite l\u0117tai, atkreipdami d\u0117mes\u012f \u012f maisto skon\u012f, tekst\u016br\u0105 ir kvap\u0105. Venkite d\u0117mes\u012f bla\u0161kan\u010di\u0173 veiksni\u0173, toki\u0173 kaip socialiniai tinklai ar televizorius.  <\/td><td>Jei nusprend\u0117te k\u0105 nors suvalgyti vedami emocij\u0173, neskub\u0117kite. Leiskite sau pilnai patirti maisto skon\u012f ir kvap\u0105. Galb\u016bt pasteb\u0117site, kad po keli\u0173 k\u0105sni\u0173 jums nebereikia suvalgyti visos porcijos ar gr\u012f\u017eti dar.   <\/td><\/tr><tr><td colspan=\"3\">\u201e<strong>STOP technika<\/strong>\u201c (apra\u0161yta anks\u010diau) <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"> Svarbu atkreipti d\u0117mes\u012f, kad kai kurie psichiatriniai vaistai (pvz., olanzapinas) gali reik\u0161mingai padidinti apetit\u0105, ypa\u010d vakare. Klientai tai da\u017enai apib\u016bdina kaip stipr\u0173 alk\u012f arba kontrol\u0117s praradim\u0105.  <br>Nors s\u0105moningumo technikos nepakei\u010dia farmakologinio gydymo, jos gali pad\u0117ti steb\u0117ti save, atpa\u017einti alkio signalus ir atid\u0117ti automatines reakcijas. <br>S\u0105moning\u0173 rutin\u0173, toki\u0173 kaip alkio skal\u0117, STOP technika ar 5 minu\u010di\u0173 pauz\u0117s, \u012fvedimas gali pad\u0117ti \u017emon\u0117ms atgauti kontrol\u0117s jausm\u0105 sunkiais dienos momentais. <\/p>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-ast-global-color-1-color has-ast-global-color-5-background-color has-text-color has-background has-medium-font-size wp-block-paragraph\" style=\"padding-top:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40)\"><strong><strong>INTERAKTYVI VEIKLA 40<\/strong><\/strong><\/p>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-575\" class=\"h5p-iframe\" data-content-id=\"575\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"40 PRATIMAS \u2013 4 MODULIS\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-4f2c1236 wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-ast-global-color-1-color has-ast-global-color-5-background-color has-text-color has-background has-medium-font-size wp-block-paragraph\" style=\"padding-top:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40)\"><strong><strong>INTERAKTYVI VEIKLA 41<\/strong><\/strong><\/p>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-576\" class=\"h5p-iframe\" data-content-id=\"576\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"41 PRATIMAS \u2013 4 MODULIS\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-76437c08 wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-ast-global-color-1-color has-ast-global-color-5-background-color has-text-color has-background has-medium-font-size wp-block-paragraph\" style=\"padding-top:var(--wp--preset--spacing--40);padding-bottom:var(--wp--preset--spacing--40)\"><strong><strong>INTERAKTYVI VEIKLA 42<\/strong><\/strong><\/p>\n\n\n<div class=\"h5p-iframe-wrapper\"><iframe id=\"h5p-iframe-577\" class=\"h5p-iframe\" data-content-id=\"577\" style=\"height:1px\" src=\"about:blank\" frameBorder=\"0\" scrolling=\"no\" title=\"42 PRATIMAS \u2013 4 MODULIS\"><\/iframe><\/div>\n\n\n\n<div class=\"wp-block-uagb-separator uagb-block-52faac96 wp-block-uagb-separator--icon\"><div class=\"wp-block-uagb-separator__inner\" style=\"--my-background-image:\"><div class=\"wp-block-uagb-separator-element\"><svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 576 512\"><path d=\"M381.2 150.3L524.9 171.5C536.8 173.2 546.8 181.6 550.6 193.1C554.4 204.7 551.3 217.3 542.7 225.9L438.5 328.1L463.1 474.7C465.1 486.7 460.2 498.9 450.2 506C440.3 513.1 427.2 514 416.5 508.3L288.1 439.8L159.8 508.3C149 514 135.9 513.1 126 506C116.1 498.9 111.1 486.7 113.2 474.7L137.8 328.1L33.58 225.9C24.97 217.3 21.91 204.7 25.69 193.1C29.46 181.6 39.43 173.2 51.42 171.5L195 150.3L259.4 17.97C264.7 6.954 275.9-.0391 288.1-.0391C300.4-.0391 311.6 6.954 316.9 17.97L381.2 150.3z\"><\/path><\/svg><\/div><\/div><\/div>\n<\/div>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"sensei-content-description has-text-color has-medium-font-size wp-block-paragraph\" style=\"color:#e4493e;font-size:28px\"><strong>S\u0105moningumo \u012fgyvendinimo i\u0161\u0161\u016bkiai ir kli\u016btys valgymo kontekste<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S\u0105moningo valgymo praktika teikia daug privalum\u0173, ta\u010diau jos \u012ftraukimas \u012f kasdien\u012f gyvenim\u0105 gali sukelti \u012fvairi\u0173 i\u0161\u0161\u016bki\u0173. Tyrimai rodo, kad yra keletas kli\u016b\u010di\u0173 taikant s\u0105moningumo metodus tiek individualiu, tiek aplinkos lygmenimis (Marks ir kt., 2022).  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> Da\u017eniausios s\u0105moningo valgymo praktikavimo kli\u016btys: <\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-text-color has-background has-link-color has-border-color has-ast-global-color-4-border-color has-fixed-layout\" style=\"color:#273215;background-color:#ebf9ca;border-width:2px\"><thead><tr><th>BARRIER<\/th><th>SI\u016aLOMAS SPRENDIMAS<\/th><\/tr><\/thead><tbody><tr><td>Lack of time and fast-paced lifestyle. One of the main challenges is the modern way of living &#8211; characterized by constant haste, a fast work pace, family responsibilities, and little time for meal preparation. People living in a rush often resort to quick, processed foods eaten hastily, which makes it difficult to practice mindful eating.   <\/td><td>I\u0161 anksto planuoti valgius ir \u012ftraukti trumpus s\u0105moningumo pratimus, pavyzd\u017eiui, s\u0105moningai sukramtyti net pirmuosius kelis valgio k\u0105snius. <\/td><\/tr><tr><td>\u017dema motyvacija ir nepasirengimas poky\u010diams. Asmenys, turintys nusistov\u0117jusius mitybos \u012fpro\u010dius ir automatin\u012f elges\u012f, gali jausti pasiprie\u0161inim\u0105 keisti \u0161iuos modelius. Be to, kai kurie \u017emon\u0117s gali nepasteb\u0117ti tiesiogin\u0117s s\u0105moningumo praktikos naudos, tod\u0117l jie gali b\u016bti atgrasyti nuo tolesnio lavinimo.   <\/td><td>\u017dema motyvacija ir nepasirengimas poky\u010diams. Asmenys, turintys nusistov\u0117jusius mitybos \u012fpro\u010dius ir automatin\u012f elges\u012f, gali jausti pasiprie\u0161inim\u0105 keisti \u0161iuos modelius. Be to, kai kurie \u017emon\u0117s gali nepasteb\u0117ti tiesiogin\u0117s s\u0105moningumo praktikos naudos, tod\u0117l jie gali b\u016bti atgrasyti nuo tolesnio lavinimo. <\/td><\/tr><tr><td>Emocinis santykis su maistu.<strong> <\/strong>\u017dmon\u0117ms, turintiems emocinio valgymo \u012fprot\u012f, gali b\u016bti sunku s\u0105moningai valgyti, nes jie maist\u0105 naudoja kaip streso ir sunki\u0173 emocij\u0173 \u012fveikos mechanizm\u0105. S\u0105moningas valgymas reikalauja, kad pasteb\u0117tume ir pripa\u017eintume savo emocijas, o tai ne visada lengva, nes kartais mes nenorime j\u0173 jausti.  <\/td><td>S\u0105moningumo derinimas su streso valdymo metodais, pavyzd\u017eiui, naudojant STOP technik\u0105. <\/td><\/tr><tr><td>S\u0105moningumo suvokimas kaip neefektyvaus metodo. Kai kurie asmenys gali netik\u0117ti s\u0105moningo valgymo veiksmingumu arba laikyti j\u012f praktika, kuri neatitinka j\u0173 gyvenimo b\u016bdo. S\u0105moningumo taikymo MBKT terapijoje tyrimai parod\u0117, kad \u017eemas tik\u0117jimo metodo veiksmingumu lygis gali lemti per anksti nutraukt\u0105 praktik\u0105 (Marks ir kt., 2022).   <\/td><td>Akcentuojant mokslinius \u012frodymus, patvirtinan\u010dius s\u0105moningo valgymo veiksmingum\u0105, pavyzd\u017eiui, jo poveik\u012f ma\u017einant persivalgym\u0105 ir gerinant apetito kontrol\u0119. <\/td><\/tr><tr><td>Sunkumai integruojant s\u0105moningumo technikas \u012f kasdien\u012f gyvenim\u0105. Kai kurie asmenys mano, kad s\u0105moningumui reikalingi ilgi meditacijos seansai, kuriuos sunku \u012ftraukti \u012f \u012ftempt\u0105 dienos tvarkara\u0161t\u012f.  <\/td><td>Ugdyti s\u0105moningum\u0105, kad s\u0105moningum\u0105 galima praktikuoti trumpomis akimirkomis, pavyzd\u017eiui, sutelkiant d\u0117mes\u012f \u012f kavos kvap\u0105 arba s\u0105moningai sukramtant pirm\u0105j\u012f valgio k\u0105sn\u012f. <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"sensei-content-description has-text-color has-medium-font-size wp-block-paragraph\" style=\"color:#e4493e;font-size:28px\"><br><\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-589cc2cf alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-0a2927ff\">\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>Laipsni\u0161kas praktik\u0173 diegimas.<\/strong> Nereikia prad\u0117ti nuo visos s\u0105moningos mitybos rutinos. Naudinga prad\u0117ti tik nuo vieno metodo \u2013 pavyzd\u017eiui, kelias minutes pavalgyti tyloje arba sutelkti d\u0117mes\u012f \u012f maisto tekst\u016br\u0105.  <\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li><strong>Palaikan\u010dios aplinkos k\u016brimas.<\/strong> Veiksming\u0105 s\u0105moningo valgymo praktik\u0105 palaiko tai, kad valgio metu vengiama bla\u0161kan\u010di\u0173 veiksni\u0173 (pvz., i\u0161jungiamas televizorius, padedamas telefonas) ir valgoma ramioje aplinkoje. <\/li>\n<\/ol>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li><strong>Naudojant lankst\u0173 po\u017ei\u016br\u012f.<\/strong> S\u0105moningumas nerei\u0161kia, kad visi turi valgyti visi\u0161koje tyloje ar medituoti prie\u0161 kiekvien\u0105 k\u0105sn\u012f. Svarbu didinti bendr\u0105 s\u0105moningum\u0105 ir sul\u0117tinti valgymo temp\u0105.  <\/li>\n<\/ol>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li><strong>Naudojant s\u0105moningum\u0105 palaikan\u010dias program\u0117les.<\/strong> Yra program\u0117li\u0173, skirt\u0173 pad\u0117ti s\u0105moningumo praktikai, kurios gali b\u016bti ypa\u010d naudingos pradedantiesiems s\u0105moningo valgymo srityje. <\/li>\n<\/ol>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-8472c56c\">\n<div class=\"wp-block-group is-layout-grid wp-container-core-group-is-layout-67210a61 wp-block-group-is-layout-grid\">\n<div class=\"wp-block-uagb-image uagb-block-ee13ce53 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img decoding=\"async\" srcset=\"https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-4428992-4428992.jpg ,https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-4428992-4428992.jpg 780w, https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-4428992-4428992.jpg 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-4428992-4428992.jpg\" alt=\"Anonymous female in sportswear using smartphone and smart watch after exercising on sports ground\" class=\"uag-image-919\" width=\"940\" height=\"627\" title=\"pexels-photo-4428992-4428992\" loading=\"lazy\" role=\"img\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-7160f1b9 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img decoding=\"async\" srcset=\"https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-1051838-1051838.jpg ,https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-1051838-1051838.jpg 780w, https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-1051838-1051838.jpg 360w\" sizes=\"auto, (max-width: 480px) 150px\" src=\"https:\/\/www.moodbites.eu\/wp-content\/uploads\/2025\/10\/pexels-photo-1051838-1051838.jpg\" alt=\"Silhouette of a person practicing yoga outdoors during sunrise, creating a calming atmosphere.\" class=\"uag-image-920\" width=\"940\" height=\"564\" title=\"pexels-photo-1051838-1051838\" loading=\"lazy\" role=\"img\"\/><\/figure><\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Strategijos, padedan\u010dios s\u0105moningai valgyti: <\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>Laipsni\u0161kas praktik\u0173 diegimas.<\/strong> Nereikia prad\u0117ti nuo visos s\u0105moningos mitybos rutinos. Naudinga prad\u0117ti tik nuo vieno metodo \u2013 pavyzd\u017eiui, kelias minutes pavalgyti tyloje arba sutelkti d\u0117mes\u012f \u012f maisto tekst\u016br\u0105.  <\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li><strong>Palaikan\u010dios aplinkos k\u016brimas.<\/strong> Veiksming\u0105 s\u0105moningo valgymo praktik\u0105 palaiko tai, kad valgio metu vengiama bla\u0161kan\u010di\u0173 veiksni\u0173 (pvz., i\u0161jungiamas televizorius, padedamas telefonas) ir valgoma ramioje aplinkoje. <\/li>\n<\/ol>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li><strong>Naudojant lankst\u0173 po\u017ei\u016br\u012f.<\/strong> S\u0105moningumas nerei\u0161kia, kad visi turi valgyti visi\u0161koje tyloje ar medituoti prie\u0161 kiekvien\u0105 k\u0105sn\u012f. Svarbu didinti bendr\u0105 s\u0105moningum\u0105 ir sul\u0117tinti valgymo temp\u0105.  <\/li>\n<\/ol>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li><strong>Naudojant s\u0105moningum\u0105 palaikan\u010dias program\u0117les.<\/strong> Yra program\u0117li\u0173, skirt\u0173 pad\u0117ti s\u0105moningumo praktikai, kurios gali b\u016bti ypa\u010d naudingos pradedantiesiems s\u0105moningo valgymo srityje. <\/li>\n<\/ol>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-892b29d7 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p class=\"wp-block-paragraph\"><strong><em>Mitybos \u012fpro\u010di\u0173 steb\u0117jimas \u2013 s\u0105moningas ir nes\u0105moningas valgymas<\/em><\/strong><br>Kai kurios nes\u0105moningo valgymo formos yra tiesiog \u012fpro\u010diai, kuriuos atliekame automati\u0161kai \u2013 valgome ne tod\u0117l, kad esame alkani, o d\u0117l rutinos. Toki\u0173 \u012fpro\u010di\u0173 pavyzd\u017eiai:<br>Valgymas tuo pa\u010diu metu kiekvien\u0105 dien\u0105, net kai nejau\u010diame alkio.  <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>U\u017ekand\u017eiavimas dirbant prie stalo. <\/li>\n\n\n\n<li>Eidamas pro virtuv\u0119, griebia ka\u017ek\u0105 u\u017ek\u0105sti \u201etik tuo atveju\u201c. <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160is pratimas pad\u0117s jums steb\u0117ti savo mitybos \u012fpro\u010dius septynias dienas ir atpa\u017einti, kada valgote s\u0105moningai, o kada \u2013 automati\u0161kai (Albers, 2015). <\/p>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-fa646723 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<div class=\"wp-block-uagb-container uagb-block-e19ae98b\">\n<p class=\"wp-block-paragraph\"><strong>Pratimas: Savaitinis s\u0105moningo ir nes\u0105moningo valgymo \u012fra\u0161as<\/strong> (Albers, 2015)<br>Pildykite \u0161i\u0105 lentel\u0119 per vien\u0105 savait\u0119. U\u017esira\u0161ykite:  <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>K\u0105 valg\u0117te, <\/li>\n\n\n\n<li>Nesvarbu, ar esate s\u0105moningas, ar beprasmis, <\/li>\n\n\n\n<li>Kur buvai, <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Kas paskatino jus valgyti (pvz., alkis, stresas, nuobodulys, rutina, kita). <br> <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-d874c530\">\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-background has-border-color has-ast-global-color-0-border-color has-fixed-layout\" style=\"background-color:#dbfe9f;border-width:1px\"><tbody><tr><td><strong>Diena<\/strong> <\/td><td><strong>K\u0105 a\u0161 valgiau?<\/strong> <\/td><td><strong>Kur?<\/strong> <\/td><td><strong>S\u0105moningas ar beprasmis?<\/strong> <\/td><td><strong>Kas mane privert\u0117 valgyti?<\/strong> <\/td><\/tr><tr><td>Pirmadienis <\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Antradienis <\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Tre\u010diadienis <\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Ketvirtadienis <\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>Penktadienis <\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>\u0160e\u0161tadienis <\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><\/tr><tr><td>sekmadien\u012f <\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><td>&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-uagb-container uagb-block-3d8b7e26\">\n<p class=\"wp-block-paragraph\"><strong>Po savait\u0117s <\/strong>pabandykite apm\u0105styti \u0161iuos klausimus: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kada da\u017eniausiai valgau neapgalvotai? <\/li>\n\n\n\n<li>Kas man pad\u0117jo s\u0105moningai valgyti? <\/li>\n\n\n\n<li>Kas sukelia \u0161\u012f elges\u012f? <\/li>\n<\/ul>\n<\/div>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">S\u0105moningo valgymo \u012fdiegimas kasdieniame gyvenime gali b\u016bti sud\u0117tingas d\u0117l greito gyvenimo b\u016bdo, motyvacijos stokos, emocinio valgymo ar pradini\u0173 sunkum\u0173 pritaikant s\u0105moningumo technikas. Pagrindin\u0117s palaikymo strategijos apima laipsni\u0161k\u0105 praktik\u0173 diegim\u0105, palaikan\u010dios aplinkos k\u016brim\u0105 ir lankstaus po\u017ei\u016brio \u012f s\u0105moningum\u0105 taikym\u0105. \u0160i\u0173 metod\u0173 taikymas gali padidinti tikimyb\u0119 s\u0117kmingai integruoti s\u0105moning\u0105 valgym\u0105 ir patirti ilgalaik\u0119 jo naud\u0105 (Albers, 2015).   <\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-background has-border-color has-ast-global-color-4-border-color has-fixed-layout\" style=\"background-color:#e9f3d9;border-width:2px\"><tbody><tr><td><strong>Bibliografija<\/strong> <\/td><\/tr><tr><td>Alamout, M. M., Rahmanian, M., Aghamohammadi, V., Mohammadi, E. ir Nasiri, K. (2020). S\u0105moningumu gr\u012fstos kognityvin\u0117s terapijos veiksmingumas metant svor\u012f, ma\u017einant hipertenzij\u0105 ir d\u0117mesio \u0161ali\u0161kum\u0105 \u012f valgymo \u017eenklus antsvorio turintiems \u017emon\u0117ms. <em>Tarptautinis slaugos moksl\u0173 \u017eurnalas<\/em>, 7(1), 35\u201340. <a href=\"https:\/\/doi.org\/10.1016\/j.ijnss.2019.12.004\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.1016\/j.ijnss.2019.12.004<\/a> Albers, S. (2015). <em>20 s\u0105moningo valgymo patarim\u0173, kurie pad\u0117s jums nustoti persivalgyti, m\u0117gautis maistu ir nustoti jausti kalt\u0119 dabar!<\/em> EatingMindfully.com. Cramer, H., Lauche, R., Haller, H. ir Dobos, G. (2016). S\u0105moningumu ir pri\u0117mimu gr\u012fstos intervencijos psichoz\u0117s gydymui: sistemin\u0117 ap\u017evalga ir metaanaliz\u0117. <em>\u201eGlobal Advances in Health and Medicine\u201c, 5<\/em>(1), 30\u201343. <a href=\"https:\/\/doi.org\/10.7453\/gahmj.2015.083\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.7453\/gahmj.2015.083<\/a> Daubenmier, J., Moran, P. J., Kristeller, J., Acree, M., Bacchetti, P., Kemeny, M. E., &#8230; ir Epel, E. (2016). S\u0105moningumu pagr\u012fstos svorio metimo intervencijos poveikis nutukusiems suaugusiesiems: atsitiktini\u0173 im\u010di\u0173 klinikinis tyrimas. <em>Nutukimas<\/em>, 24(4), 794\u2013804. <a href=\"https:\/\/doi.org\/10.1002\/oby.21455\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.1002\/oby.21455 <\/a>Hayashi, L. C., Benasi, G., St-Onge, M. P., ir Aggarwal, B. (2024). Intuityvus ir s\u0105moningas valgymas siekiant pagerinti fiziologinius sveikatos parametrus: trumpa intervencini\u0173 tyrim\u0173 ap\u017evalga. <em>Papildomosios ir integruotosios medicinos \u017eurnalas<\/em>, 20(3), 537\u2013547. <a href=\"https:\/\/doi.org\/10.1515\/jcim-2021-0294\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.1515\/jcim-2021-0294<\/a> Hofmann, S. G., Sawyer, A. T., Witt, A. A., ir Oh, D. (2010). S\u0105moningumu gr\u012fstos terapijos poveikis nerimui ir depresijai: metaanalitin\u0117 ap\u017evalga. Konsultacij\u0173 ir klinikin\u0117s psichologijos \u017eurnalas, 78(2), 169\u2013183. <a href=\"https:\/\/doi.org\/10.1037\/a0018555\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.1037\/a0018555<\/a> Kabat-Zinn, J. (1991). Gyvenimas su visi\u0161ka katastrofa: k\u016bno ir proto i\u0161minties panaudojimas stresui, skausmui ir ligoms \u012fveikti. \u201eDell Publishing\u201c. Katterman, S. N., Kleinman, B. M., Hood, M. M., Nackers, L. M., ir Corsica, J. A. (2014). S\u0105moningumo meditacija kaip intervencija \u012f persivalgym\u0105, emocin\u012f valgym\u0105 ir svorio metim\u0105: sistemin\u0117 ap\u017evalga. <em>Valgymo elgsena,<\/em> 15(2), 197\u2013204. <a href=\"https:\/\/doi.org\/10.1016\/j.eatbeh.2014.01.005\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.1016\/j.eatbeh.2014.01.005<\/a> Liao, Y., Wang, L., Luo, T., Wu, S., Wu, Z., Chen, J., &#8230; ir Tang, J. (2020). Trumpa s\u0105moningumu gr\u012fsta intervencija \u201eSTOP (sustok, \u012fkv\u0117pk, steb\u0117k, t\u0119sk) liesdamas veid\u0105\u201c: atsitiktini\u0173 im\u010di\u0173 kontroliuojamo tyrimo protokolas. BMJ Open, 10(10), e041364. <a href=\"https:\/\/doi.org\/10.1136\/bmjopen-2020-041364\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.1136\/bmjopen-2020-041364<\/a> Marks, E., Moghaddam, N., De Boos, D. ir Malins, S. (2022). Sistemin\u0117 kli\u016b\u010di\u0173 ir veiksni\u0173, trukdan\u010di\u0173 laikytis s\u0105moningumu gr\u012fstos kognityvin\u0117s terapijos asmenims, sergantiems l\u0117tin\u0117mis ligomis, ap\u017evalga. British Journal of Health Psychology, 28(2), 338\u2013365. <a href=\"https:\/\/doi.org\/10.1111\/bjhp.12628\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.1111\/bjhp.12628<\/a> Mensinger, J. L., Calogero, R. M., Stranges, S. ir amp; Tylka, T. L. (2016). Svoriui neutralus ir svorio metimo metodas moter\u0173, turin\u010di\u0173 auk\u0161t\u0105 KMI, sveikatos stiprinimo: atsitiktini\u0173 im\u010di\u0173 kontroliuojamas tyrimas. <em>Apetitas<\/em>, 105, 364\u2013374.<a href=\"https:\/\/doi.org\/10.1016\/j.appet.2016.06.006\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/doi.org\/10.1016\/j.appet.2016.06.006<\/a> Narodowe Centrum Edukacji \u017bywieniowej. (n.d.). Uwa\u017cne jedzenie \u2013 teoria i praktyka.<a href=\"https:\/\/ncez.pzh.gov.pl\/abc-zywienia\/zasady-zdrowego-zywienia\/uwazne-jedzenie-teoria-i-praktyka\/\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/ncez.pzh.gov.pl\/abc-zywienia\/zasady-zdrowego-zywienia\/uwazne-jedzenie-teoria-i-praktyka\/ <\/a>Nelson, J. B. (2017). S\u0105moningas valgymas: b\u016bti \u0161alia valgant. <em>Diabetes Spectrum<\/em>, 30(3), 171\u2013174. <a href=\"https:\/\/doi.org\/10.2337\/ds17-0015\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.2337\/ds17-0015<\/a> Rash, J. A., Kavanagh, V. A. J. ir Garland, S. N. (2019).               S\u0105moningumu gr\u012fst\u0173 gydymo b\u016bd\u0173, skirt\u0173 nemigai ir miego sutrikimams gydyti, metaanaliz\u0117. \u201eSleep <em>Medicine Clinics<\/em>\u201c, 14(2), 209\u2013220. <a href=\"https:\/\/doi.org\/10.1016\/j.jsmc.2019.01.004\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.1016\/j.jsmc.2019.01.004<\/a> Sanada, K., Montero-Marin, J., D\u00edez, M. \u00c1., Salas-Valero, M., P\u00e9rez-Yus, M. C., Morillo, H. ir Garc\u00eda-Campayo, J. (2016). S\u0105moningumu gr\u012fst\u0173 intervencij\u0173 poveikis seili\u0173 kortizoliui sveikiems suaugusiesiems: metaanaliz\u0117s ap\u017evalga. \u201e<em>Frontiers in Physiology<\/em>\u201c, 7, 471. <a href=\"https:\/\/doi.org\/10.3389\/fphys.2016.00471\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.3389\/fphys.2016.00471<\/a> Smith, B. W., Shelley, B. M., Sloan, A. L., Colleran, K. ir Erickson, K. (2018). Preliminarus atsitiktini\u0173 im\u010di\u0173 kontroliuojamas s\u0105moningo valgymo intervencijos tyrimas, skirtas nutukusioms moterims po menopauz\u0117s. <em>Mindfulness<\/em>, 9(3), 836\u2013849. <a href=\"https:\/\/doi.org\/10.1007\/s12671-017-0828-7\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.1007\/s12671-017-0828-7<\/a> Zhang, D., Lee, E. K. P., Mak, E. C. W., Ho, C. Y. ir Wong, S. Y. S. (2021). S\u0105moningumu gr\u012fstos intervencijos: bendra ap\u017evalga. <em>Brit\u0173 medicinos biuletenis<\/em>, 00(1), 1\u201317.<a href=\"https:\/\/doi.org\/10.1093\/bmb\/ldab005\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/doi.org\/10.1093\/bmb\/ldab005<\/a>  <\/td><\/tr><\/tbody><\/table><\/figure>\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":"default","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":"","ast-disable-related-posts":"","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-1167","lesson","type-lesson","status-publish","hentry","module-4-modulis","post"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>2. 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