16531-liekn jimo knyga original

7/27/2019 16531-Liekn Jimo Knyga Original

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Kita lieknjimo pus: kaip maitintis, kad nereikt laikytis diet?

UAB Studio Moderna, 2007 m. Visos teiss saugomos.


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Kita lieknjimo pus: kaip maitintis, kad nereikt laikytis diet? www.topshop.ltpraktikos idjos geresniam gyvenimui!

TURINYS

TURINYS ........................................................................................................................................................... 2MALONUS SKAITYTOJAU ............................................................................................................................... 3KITA LIEKNJIMO PUS ................................................................................................................................. 4

6 pagrindins taisykls norintiems sulieknti ar ilaikyti esam svor........................................................... 4KIEK KART PER DIEN VALGYTI?............................................................................................................... 5

K VALGYTI? .................................................................................................................................................... 5Baltymai ......................................................................................................................................................... 5Darovs ....................................................................................................................................................... 5Vaisiai ............................................................................................................................................................ 6Skaidulos ....................................................................................................................................................... 6Skaidul kiekis kai kuriuose maisto produktuose.......................................................................................... 6Grdai............................................................................................................................................................ 6Riebalai.......................................................................................................................................................... 6Pieno produktai ............................................................................................................................................. 7Vanduo .......................................................................................................................................................... 7

PAGALBA JUMS RENKANTIS MAISTO PRODUKTUS ................................................................................... 7Ko atsisakyti ir kuo pakeisti? ......................................................................................................................... 7

K DAR ATSIVELGTI? ................................................................................................................................. 8Maisto gaminimas ......................................................................................................................................... 8Kalorijos svarbu! ............................................................................................................................................ 8Skaitykite etiketes .......................................................................................................................................... 9Sportuokite .................................................................................................................................................... 91 savait maitinsiuosi reguliariai .............................................................................................................. 112 savait valgysiu ltai ............................................................................................................................. 113 savait aplinka neturs takos mano mitybai ........................................................................................ 114 savait planuosiu priek....................................................................................................................... 115 savait jokio nenaudingo maisto nelaikysiu namuose .......................................................................... 116 savait vengsiu moni, kurie man nemalons ir mane susilpnina ...................................................... 11

MITYBOS PLANO PAVYZDYS ....................................................................................................................... 12Pusryi variantai ........................................................................................................................................ 12Ukandi variantai ..................................................................................................................................... 12Piet variantai.............................................................................................................................................. 12Vakariens variantai.................................................................................................................................... 12

MAI INGSNELIAI STULBINANTYS REZULTATAI .................................................................................. 13Nuolat .......................................................................................................................................................... 13Namuose ..................................................................................................................................................... 13Restoranuose ar kavinse........................................................................................................................... 13Per vakarlius ir ventes ............................................................................................................................. 13

SUKIAVIMAS (MAOS NUODMS) .......................................................................................................... 14JS ATSILIEPIMAI ....................................................................................................................................... 14


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MALONUS SKAITYTOJAU

Sveikiname parsisiuntus elektronin knyg Kita lieknjimo pus: kaip maitintis, kad nereikt laikytis diet?.

ioje knygoje rasite daug patarim, kaip skmingai lieknti sureguliavus mityb, bet nesilaikant joki diet.

Js patogumui knygoje pateikiame interaktyvias nuorodas straipsnius apie lieknjim, sport ir sveikgyvensen bei nuorodas prekes, kurios padeda pasiekti usibrt tiksl.

Skmingo ir malonaus lieknjimo!

Pagarbiai,

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KITA LIEKNJIMO PUS

Liovusis laikytis dietos, numestikilogramainetrukus sugrta. Daniausiai su kaupu Js sveriate net

daugiau, nei svrte iki dietos.

Jei norite sulieknti visam laikui, Jums reikia imokti maitintis kiek kitaip. Pakeiskite senuosius mitybos

proius, rinkits tok nauj gyvenimo bd, kuris pads isaugoti liekn kn iki ilos senatvs.

Pradjus maitintis pagal naujj program, rezultatai Jus nustebins, o pastang prireiks visai nedaug.

Tiesiog isiugdykite ioje knygoje rekomenduojamus mitybos proius, kurie garantuos Jumspuiki figrir

sveikat.

Planavimas atnea skm lieknjant, o kasdienybe tapusi subalansuota mitybos programa nesukels joki

nepatogum. Js pamirite, kokia kania yra dieta!

6 pagrindins taisykls norintiems sulieknti ar ilaikyti esam svor

Valgykite 3 kartus per dien. Tai btina slyga, kuri atne Jums skm! Nepraleiskite pusryi,

piet ar vakariens. Kad tarp valgymnetrkt energijos, dienos mitybos plan traukite nedideli

ukandi.

Reguliuokite suvartojamo maisto kiek. Viena maisto porcija turt tilpti delne, galite sivaizduoti,

kad ji yra kort kalads dydio.

Valgykite ltai ir mgaukits kiekvienu ksniu.

Kasdien igerkite po 8 stiklines negazuoto vandens. Jei turite antsvorio arba Js gyvenimo

bdas labai aktyvus,gerkite daugiau. Vanduo padeda likti sveikam ir lieknam, nes knui pakanka

drgms, o alkio jausmas nesumaiomas su trokuliu.

Daugiau judkite. Lipkite laiptais, uuot vaiav eikite,per pertraukaspasivaikiokite, dirbkite

sode ir t.t. Stenkits per dien judti bent 30 min. daugiau nei prasta.

Pildykite mitybos dienorat j raykiteabsoliuiai visk, k suvalgote ir igeriate. Pasiymkite,

kaip jauiats prie valg, valgant ir pavalgius.Mitybos urnalelengva atpainti emocin

persivalgym ir vliau j kontroliuoti, taip pasiekiant ir ilaikant norim svor.
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KIEK KART PER DIEN VALGYTI?

Valgymas vien kart per dienyra labai blogas protis ir trukdo tapti ir

likti liekniems! Todl dien reikia suplanuoti taip, kad sptumte

pavalgyti ne vien, bet kelis kartus.

Persivalgymas vakaredidel problema, su kuria susiduria ne vienasmogus. Jei norite sulieknti ar ilikti liekni,atsisakykite soios

vakariens, nes vakare knas ruoiasi poilsiui, o ne didelei maisto

porcijai. Vlai vakare suvalgytas maistas greiiau virstariebalais ant

kno!

Kad nejaustumte vriko alkio vakare, btina valgyti pusryius.

Puodelis grd kos, kvietiniai dribsniai, avios arba omletas i

kiauinio baltymirvieios sultyspuikiai tinka dienos pradiai. Toks

maistas suteikia organizmui reikalingosenergijos. Kad ir kaip skubate

ryte, visada papusryiaukite. Nepraleiskite svarbiausio dienos valgio,

net jei nejauiate alkio rytais tai protis, kuris turi tapti kasdieniniu.

Nepamirkite tarp pusryi ir piet bei tarp piet ir vakariens lengvai

uksti.

O vakarienei rekomenduojamarinktis lengvus patiekalusbe riebal paruotvitienos krtinl, ruduosius

ryius ir daroves. Be to, btinai stebkite porcijos dyd!

Palyginus dvi grupes moni, kurie valg nevienodai danai, paaikjo, kad valgym skaiius per dien turi

takos svoriui ir savijautai.

Tyrime dalyvav mons per dien suvartodavo po tiek pat kalorij:

- Tie, kurie per dien valg tik vien kart, priaugo svorio ir prastai jautsi.

- O tie, kurie valg kelis kartus, nepriaugo svorio ir jautsi ymiai geriau.

K VALGYTI?

Nesibaiminkite, norint sulieknti ar tiesiog gerai jaustis nebtina atsisakyti mgstam skanst. Taiau

grietai ribokite j kiek ir pasistenkite, kad didiausi suvartojamo maisto dal sudarytsveiki ir naudingi

produktai.

Baltymai

Naudingibaltymaiyra liesa jautienos ipjova, vitiena be odels, kiauiniai, anktins

darovs (soja), tunas, laia.

Darovs

Darovsyra kompleksiniai angliavandeniai, todl jos kiekvienos dietos pagrindas.

Darovse daug nauding maisto mediag. Valgykite vis vaivorykts spalv darovi:

tamsiai ali pinat, kopst, salot, brokoli kartu su raudonomis, geltonomis ir
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oraninmis paprikomis, batatais, burokais, morkomis ir moligais. Darovi pasirinkimas didelis, todl

kiekvien savait valgykite vis kitas, ibandykite naujus j derinius.

Vaisiai

Vaisiai turidaug vitamin ir mineral, jie yra puikus ukandis ar desertas. Vaisiai skans ir

salds, bet turi nedaug kalorij, nes nuo 80 iki 95 procent vaisiaus sudaro vanduo. Be to,

vaisiai yra puikus SKAIDUL altinis. Todl btinai praturtinkite savo mityb visoki ri

vaisiais!

Skaidulos

Skaidulos padeda sulieknti, nes jos pagreitina maisto judjim arnynu, o arnyne krauj

absorbuojamos maisto mediagos. Maistomediagos prastai absorbuojamos per 24

valandas, o skaidulos pagreitina proces. Kad organizmas spt sisavinti reikalingas

maisto mediagas, vartokite skaidulas saikingai. Rekomenduojama norma 2030 gram per dien.

Skaidulos yra dviej tip:

tirpios skaidulos (aviose, pupelse; jos suria cholesterol);

netirpios skaidulos (kvieiuose, darovse ir vaisiuose; jos sugeria vanden).

Skaidul gausite, jei valgysite vaisius, daroves, neskaldytus grdus, gaminius i rupi milt, koes ir

dribsnius bei anktinius augalus. Rinkitskuo maiau apdorotus produktus, nes juose daugiau skaidul.

Skaidul kiekis kai kuriuose maisto produktuose

Skaidul altinis Kiekis Skaidul altinis Kiekis

Slen dribsniai (1/2 puodelio) 10 g. Abrikosas arba bananas (1) 1,3 g.

Rudieji ryiai (1/2 puodelio) 3 g. Greipfrutas ar kitas didelis citrusinis vaisius 1,3 g.

Kvietin/rugin duona (riekel) 2,7 g. pinatai (1/2 puodelio) 5,7 g.

Avios (puodelis) 1,6 g. irniai (1/2 puodelio) 5,2 g.

Obuolys (1 vidutinio dydio) 3,9 g. Baltos pupels (1/2 puodelio) 4,5 g.

Uogos (1/2 puodelio) 1,5 g. Bulv (1 vidutinio dydio) 3,8 g.

Kriau (1 vidutinio dydio) 2,5 g. Margos pupels (1/2 puodelio) 3,0 g.

Slyvos (2 nedidels) 2,3 g. alios/geltonos spalvos darovs (1/2puodelio)

2,5 g.

Grdai

Grdai yra kompleksiniai angliavandeniai ir turt bti valgomi kuo natralesni irmaiau

apdoroti. Rinkits miei, griki, sor, avi, rudj ryi kruopas ir miltus.

Riebalai
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8/14

8


Vietoj Valgykite

Riebios msos Liesa msa, soja

Deraini, dereli, kiaulienos Lies ms, tun, rkyt/sdyt bekon

Natralaus pieno 1% riebumo pien

Riebaus srio 2-6% riebumo sr

Led erbet, aldyt jogurt, ledinukus ant pagaliukoPieno kokteili vairi skoni sojos pien, vaisinius kokteilius

Sviesto, margarino Alyv aliej, sultin

Pada, riebi sriub Pienikus padaus, liesas sriubas

Saldi sreli Dem, med

Padao salotoms Citrinos sultis, act, padaus be riebal

Grietins Lies grietin, nerieb natral jogurt

K DAR ATSIVELGTI?

Teisingi pasirink maisto produktus ir valgydami ne maiau kaip tris kartus per dien, turite atsivelgti ir

kitus faktorius.

Maisto gaminimas

Maist kepkite, trokinkite vandenyje arvirkite garuose.

Nenaudokite per daugriebal ar aliejaus.

Gaminant maist naudokitecitrin, act, nesr ir nerieb vitienos sultin ar neriebius marinatus.

Naudokite prieskonius, bet venkite druskos!

Nedkite rieut patiekalo vid, o jais tik pabarstykite vir.

Kalorijos svarbu!

Sunku suskaiiuoti, kiek tiksliai kalorij mogus turisuvartoti per dien, kad numest svorio ar ilaikyt kn

liekn. Dauguma skaiiavim yra apytikriai ir jie nebtinai atitinka Js poreikius. Suinoti, kiek kalorij reikia

per dien, individuali uduotis. Eksperimentuokite, suvartokite skirting kalorij skaii tam, kad

suinotumte, kiek j reikia btent Jums. Turite isiaikinti, keik kalorij Jums utenka, kad iliktumte

energingi vis dien ir numestumte ar nepriaugtumte svorio.

Norint veiksmingaiatsikratyti riebal pertekliaus, reikia ilaikyti pusiausvyr kiek kalorij reikia sunaudotinorint numesti svorio ir deginti riebalus. Taisykl tokia

suskaiiuoti, kiek kalorij prastai suvartojate per

dien. Tuomet Js turite nusprsti,kiek kilogram

norite netektiper mnes. Jei suvartojate 2000 kalorij

per dien ir norite numesti 4 kilogramus riebal per

mnes, Jums reikia sumainti per dien suvartojam

kalorij skaii iki 1600. Taigi, norint numesti

kilogram svorio, reikia mnes laiko kasdien suvartoti 100 kalorij maiau, norint netekti 2 kg svorio

kasdien sutaupyti po 200 kalorij ir t.t. i taisykl daniausiai pasiteisina, ypajei sportuojate. Bet

svarstykls gali neparodyti io svorio sumajimo. Pradjus sportuoti, raumen mas padidja, o riebal
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9/14

9


mas sumaja, todl knas bna lieknesnis, bet ne lengvesnis. Skirtum pajusite matuodamasi drabuius

jie taps laisvesni. Tikkite procesu. Paprastos svarstykls neatskiria, kiek kno svorio sudaro riebalai,

raumenysar vanduo. Taiau rbai parodo ties, o maesns apimtys matuojant centimetru, netekus riebal,

diugina ir tikina. Rbai ir matavimo juostel geriausiai atskleidia figros pokyius. Akivaizds pokyiai

skatina eiti pirmyn ir nesiliauti maitintis pagal plan.

Atkreipkite dmes, kad kalorijos nra vienodos verts. 100 kalorij i saldaus sausainio ne tas pats, kas 100kalorij i kiauinio baltym. Svarbu nesuvartoti per daug kalorij irrinktis tinkam maist.

Kalorijos veikiair nuotaik. Danai pasireikiantis energijos stygius antr valand popiet yra labai susijs su

mityba. Mityba turi padti ilikti energingam vis dien energija neturi smarkai svyruoti. Mitas, kad cukrus

suteikia energijos ir pakelia nuotaik. Gavus cukraus, ikart atsiranda daugiau energijos, bet po to jos lygis

sumaja dar labiau nei iki tol!

Badavimas neveiksmingas!

Vien normaliai smegen veiklai palaikyti per par mogui reikia 500 kalorij. Jei valgysite per maai,

mediag apykaita sults ir Js nenumesite svorio net jei suvartosite tik po 500 kalorij per dien.

Skaitykite etiketes

Etikets ant maisto produkt parodo porcijos dyd. Svoris labai svarbu, skaiiuojant kalorijas, nes nuo maisto

kiekio priklauso gaunamkalorij skaiius. Taip pat etiketse bna nurodytas riebal ir druskos kiekis,

kalorijos. NEPAMIRKITE: kalorijas apskaiiuosite teisingai, tik atsivelgdama produkto svor!

Taiau galiteapskaiiuoti kalorijasir kitaip:

1 gramas baltym = 4 kalorijos.1 gramas angliavandeni = 4 kalorijos.

1 gramas riebal = 9 kalorijos.

Pavyzdiui, jei porcijoje yra 5 gramai riebal, tai porcija tokio maisto turi 5 x 9 = 45 kalorijas.

Sportuokite

Derinant mityb ir sport, lieknjama greiiau. Sakoma, kad 70% takos svoriui turi mityba, o 30% - sportas.

Todl tikrai gerus rezultatus pasiekti galite tik daugiau juddami. Skirkitebent 20 minui per diensportui,nes tai labai naudinga Js ivaizdai irsavijautai.

Sportas greitina mediag apykaita, todl lieknjama greiiau!

Jei pradti sportuoti sunku, pabandykite bentjudti daugiau okite grojant mgstamai muzikai,

vaikiokite, bgiokite,lipkite laiptais, plaukiokite,minkite stacionaraus dviraio pedalus. Net ir

neintenesyvus sportas greitina mediag apykait, o tai didelis privalumas lieknjant, nes riebalai ima tirpti

greiiau.

Patariama sportuoti:

bent 3 kartus per savait;
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10


ne trumpiau nei 20 minui.

Riebalai pradedami deginti jau po 20-30 minui nuo treniruots pradios.

Nuo treniruoi intensyvumopriklauso, kokiraumenys energijnaudoja:

Kai pulsas sudaro 80% maksimalaus pulso, deginami angliavandeniai.

Kai pulsas sudaro 60-80% maksimalaus pulso, daugiau energijos imama i angliavandeni nei i

riebal.

Kai pulsas sudaro 30-60% maksimalaus pulso, vienodai deginami riebalai ir angliavandeniai.

Kai pulsas sudaro 30% maksimalaus pulso, sudeginama daugiausiai riebal.

Maksimalus pulsasapskaiiuojamas taip: maksimalus pulsas per minut = 220 amius. Geriausia

treniruotis tokiu tempu, kad sportuodami galtumte besunkum kalbti.
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11/14

11


NAUDING MITYBOS PROI UGDYMO PLANAS

1 savait maitinsiuosi reguliariai

Jei manote, kad praleisdama kur nors dienos valg sulieknsite labai klystate! Atvirkiai Js knas

pajunta bado grsm irsijungia badavimo rimas. Todl kiekviena suvartota kalorija, ypa gauta i riebal,

KAUPIASIANT JS LIEMENS, LAUN AR UPAKALIUKO. Kadangi organizmas neino, kada kit kart

gaus maisto,sultja mediag apykaita. Gal gale Js pajuntate mirtin alk, imate valgyti visk i eils ir

suvartojate neribot maisto kiek.

NAUDA:valgant reguliariai, mediag apykaita pagreitja,atsiranda daugiau energijos, sumaja apetitas.

2 savait valgysiu ltai

praskite valgyti ltaiir bent 20 minui, o ukandiauti ltai ir bent 10 minui.

NAUDA:suvalgysite maiau ir jausits laimingesni.3 savait aplinka neturs takos mano mitybai

NAUDA: kontroliuodama savo reakcij vairias socialines situacijas, labIau pasitiksite savimi.

4 savait planuosiu priek

NAUDA: lengviau prisitaikysite prie naujo gyvenimo bdo ir negrite prie chaotik mitybos proi.

5 savait jokio nenaudingo maisto nelaikysiu namuose

Teisingas posakisnematai ir nereikia. Jei inote, kad aldytuve yra led, daug sunkiau jiems atsispirti.

Tiesiog nelaikykite tokio maisto, kurio vengiate, namuose. Galite surasti kur kas geresnius pakaitalus ir

valgyti juos.

NAUDA: retai valgomi mgstami maisto produktai tampa kur kas skanesni.

6 savait vengsiu moni, kurie man nemalons ir mane susilpnina

Jumsreiks paramos. Nemalons arba Js pastang rimtai nevertinantys mons trukdys Jums siekti

tikslo. Venkite moni, kurie netiki Js skme. Tikrai draugai Jusparems ir palaikys.
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12/14


13/14

13


3 variantas 4 variantas

4-6 kiauinio baltym omletas 100 gram orkaitje kepto kalakuto

Puodelis salot Salot, pomidor ir agurk salotos

1 auktas salsos padao puodelio paragini pupeli

MAI INGSNELIAI STULBINANTYS REZULTATAINaujas gyvenimo bdas tai tik keli Js proi patobulinimai, o rezultataslieknas knas vis gyvenim.

Kart nusprend gyventi kitaip,neirkite atgal. Net nespsite pastebti, o subalansuota,pastov svor

utikrinanti mityba taps Js kasdienybe.

Nuolat

Valgykite dien pasistenkite suvartoti bent pus dienos kalorij normos iki 16 valandos.

Saugokits mirtino alkio jausmo. Nesikankinkite, jei tikrai pajuntate alk, nes po to jis taps labai

stiprus.

Aplink savedarbe, namuose, rankinje turkite tik nauding maisto produkt.

Namuose

Gaminkite bent dviems dienoms, tada nereiks rpintis, k valgysite kit dien.

Jei prie praddama gaminti esate labai alkana, iek tiek ukskite. Suvalgykitevaisi, daroviar

lengv ukand. Taip ivengsite valgymo verdant.

Valgykite tik virtuvje.

Maist patiekite maesnse lktse ir pavalgiusi palaukite 15 minui,nes tik tada sitikinsite, ar

esate soti.

Restoranuose ar kavinse

Papraykite nepilti padao ant patiekalo, opalikti j lkts pakratyje.

Salotas valgykite tiksu neriebiu padau.

Ribokite ma sumutinuk ir kit ukandi skaii prie pagrindin patiekal.

Jei esate labai alkana, tik atjusi usisakykite kokteil Kruvinoji Mer arba sriubos, tuomet iek tiek

numalinsite alkprie pagrindin patiekal.

Pasidalinkite patiekal su draugu, bet irkite, kad pasijustumte pakankam sotum.

Jei porcija didel, pus isinekite namo tursite k valgyti kit dien.

Per vakarlius ir ventes

Neatvykite vakarl tuiu skrandiu, nebent inote, kad ten tikrai rasite Jumstinkamo maisto.

Jei manote, kad tinkamo maisto nebus, pavalgykite namie, arba atsivekite maisto su savimi, prie

tai spj eimininkus.

Stenkits kuo daugiau bendrauti su monmisneprilipkite prie desert stalo. Verciau paragaukite

baltovyno.
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14/14

14

Kita lieknjimo p s kaip maitintis kad nereikt laik tis diet ? topshop lt praktikos idjos geresniam g enim i!

Gerkite nekaloringus grimus alt arbat, gazuot vanden, t.t.Arba maiykite kokteilius su

nedaug kalorij turiniu grimu (pvz. dietiniu tonik).

Atsargiai vartokitealkoholinius grimus, nes iek tiek daugiau igrus alkoholio,dingsta valia. Be to,

alkoholiniai grimai labai kaloringi, todl sutaupysite imtus kalorij.

SUKIAVIMAS (MAOS NUODMS)

Anksiau ar vliau ateis toks momentas, kai nesusilaikysite ir suvalgysite maisto, prietaraujaniolieknjimo

taisyklms. Tai niekis, jei tik negrite prie seniau prast nesubalansuotos mitybos proi. Svarbiausia

taisykl pasukiavusnepasiduoti pagundaiir toliau stebti ir kontroliuoti savo mityb. Nesijauskite kalti,

tiesiog prisiminkite, kiek daug jau nuveikte lieknesnio kno labui irsiekite tikslotoliau. Palaipsniui toki

mayi nuodmi sumas irsveikas gyvenimo bdasvalgant geriausi Jums maist tapskasdienybe.

Pravartu bt visada turti su savimi nedidel mitybos dienorat, kuriame smulkiai usiraytumte, k

planavote valgyti ir k suvalgte.

Tai ne dietatai sotus ir sveikas gyvenimo bdas

JS ATSILIEPIMAI

Jei i e. knyga Jums buvo idomiir naudinga, persiuskite j savo draugams

Savo patarimus mums irpageidavimus, apie k noretumte skaityti, siskite el. patu

[email protected]
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16531-liekn jimo knyga original

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