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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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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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Kita lieknjimo pus: kaip maitintis, kad nereikt laikytis diet? www.topshop.ltpraktikos idjos geresniam gyvenimui!
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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Kita lieknjimo pus: kaip maitintis, kad nereikt laikytis diet? www.topshop.ltpraktikos idjos geresniam gyvenimui!
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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16531-Liekn Jimo Knyga Original
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Kita lieknjimo pus: kaip maitintis, kad nereikt laikytis diet? www.topshop.ltpraktikos idjos geresniam gyvenimui!
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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16531-Liekn Jimo Knyga Original
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Kita lieknjimo pus: kaip maitintis, kad nereikt laikytis diet? www.topshop.ltpraktikos idjos geresniam gyvenimui!
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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Kita lieknjimo pus: kaip maitintis, kad nereikt laikytis diet? www.topshop.ltpraktikos idjos geresniam gyvenimui!
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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Kita lieknjimo pus: kaip maitintis, kad nereikt laikytis diet? www.topshop.ltpraktikos idjos geresniam gyvenimui!
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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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
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