{"id":1365,"date":"2025-10-10T14:17:13","date_gmt":"2025-10-10T12:17:13","guid":{"rendered":"https:\/\/www.moodbites.eu\/lesson\/samoningo-valgymo-technikos\/"},"modified":"2025-11-18T15:40:07","modified_gmt":"2025-11-18T14:40:07","slug":"samoningo-valgymo-technikos","status":"publish","type":"lesson","link":"https:\/\/www.moodbites.eu\/lt\/lesson\/samoningo-valgymo-technikos\/","title":{"rendered":"S\u0105moningo valgymo technikos"},"content":{"rendered":"\n<p><strong>Bado masto s\u0105moningumas <\/strong> <\/p>\n\n<p class=\"sensei-content-description\">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<p class=\"sensei-content-description\">Alkio lygio suvokimas leid\u017eia: <\/p>\n\n<ul class=\"wp-block-list\">\n<li>geresnis valgiara\u0161\u010dio planavimas, <\/li>\n<\/ul>\n\n<ul class=\"wp-block-list\">\n<li>sustojimas prie\u0161 impulsyviai griebiantis kito u\u017ekand\u017eio, <\/li>\n<\/ul>\n\n<ul class=\"wp-block-list sensei-content-description\">\n<li>atskirti fizin\u012f alk\u012f nuo vadinamojo \u201eemocinio alkio\u201c. <\/li>\n<\/ul>\n\n<p><strong>Alkio skal\u0117: kaip ja naudotis? <\/strong><\/p>\n\n<p>\u012evertinkite savo alkio lyg\u012f skal\u0117je nuo 1 iki 10: <\/p>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><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<div class=\"wp-block-uagb-container uagb-block-a357e4e5 alignfull uagb-is-root-container\"><div class=\"uagb-container-inner-blocks-wrap\">\n<p><strong><em>Pratimas: Sustokite ir \u012fvertinkite<\/em><\/strong><br\/>Pasirinkite 3 dienos akimirkas, pavyzd\u017eiui: <\/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>U\u017esira\u0161ykite savo alkio lyg\u012f (1\u201310) ir atsakykite \u012f klausimus: <br\/><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><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>\u00a0<\/td><td>\u00a0<\/td><td>\u00a0<\/td><td>\u00a0<\/td><\/tr><tr><td>\u00a0<\/td><td>\u00a0<\/td><td>\u00a0<\/td><td>\u00a0<\/td><\/tr><tr><td>\u00a0<\/td><td>\u00a0<\/td><td>\u00a0<\/td><td>\u00a0<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Papildomi patarimai: <\/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\n\n\n<p><\/p>\n<\/div><\/div>\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<p><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"featured_media":0,"comment_status":"open","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_uag_custom_page_level_css":"","_uf_show_specific_survey":0,"_uf_disable_surveys":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"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":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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