{"id":7271,"date":"2021-02-01T17:10:00","date_gmt":"2021-02-01T15:10:00","guid":{"rendered":"https:\/\/www.knygos.lt\/blogas\/?p=7271"},"modified":"2021-02-08T17:11:49","modified_gmt":"2021-02-08T15:11:49","slug":"knyga-kokybiskas-miegas-kokie-produktai-gerina-miego-kokybe","status":"publish","type":"post","link":"https:\/\/www.knygos.lt\/blogas\/knyga-kokybiskas-miegas-kokie-produktai-gerina-miego-kokybe\/","title":{"rendered":"Knyga KOKYBI\u0160KAS MIEGAS: kokie produktai gerina miego kokyb\u0119?"},"content":{"rendered":"\n<h3 class=\"wp-block-heading\">Geras nakties miegas yra b\u016btinas smegen\u0173 ir k\u016bno sveikatai palaikyti. Ta\u010diau kod\u0117l daugel\u012f m\u016bs\u0173 vargina miego sutrikimai? Knygos <a href=\"https:\/\/www.knygos.lt\/lt\/knygos\/kokybiskas-miegas\/\">\u201eKokybi\u0161kas miegas\u201c<\/a> autoriaus dr. <a href=\"https:\/\/www.knygos.lt\/lt\/knygos\/autorius\/michael-mosley\/\">Michaelo Mosley<\/a> teigimu, mintis, kad tam tikri produktai gali pad\u0117ti i\u0161simiegoti, n\u0117ra nauja. Ta\u010diau nustebsite su\u017einoj\u0119, kurie i\u0161 j\u0173 tikrai turi poveik\u012f miegui. Pasirodo, ne tie, apie kuriuos paprastai kalbama \u2013 kalakutiena, vy\u0161nios ar kiviai.<\/h3>\n\n\n\n<p>Eksperimentas, kur\u012f atliko \u017dmogaus mitybos instituto Niujorke mokslininkai, parod\u0117, kad savanoriai, kuriems buvo taikoma skaidul\u0173 ir baltym\u0173 gausi dieta miegojo kie\u010diau ir giliau. O savanori\u0173, kurie valg\u0117 daug cukraus ir paprast\u0173j\u0173 angliavandeni\u0173 turin\u010di\u0173 produkt\u0173, miegas buvo fragmenti\u0161kesnis. Taip pat daugelis \u0161iandien ypa\u010d m\u0117gsta vidur\u017eemio j\u016bros virtuv\u0117s patiekalus, ta\u010diau, ar \u017einote, koki\u0105 naud\u0105 tokia mityba i\u0161 ties\u0173 teikia sveikatai?<\/p>\n\n\n\n<h4 class=\"has-text-align-left wp-block-heading\">Kod\u0117l verta rinktis vidur\u017eemio j\u016bros virtuv\u0119?<\/h4>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"alignright size-large is-resized\"><a href=\"https:\/\/www.knygos.lt\/lt\/knygos\/kokybiskas-miegas\/\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/knygos-blogas.imgix.net\/blogas\/wp-content\/uploads\/5.-M.-Mosley-Kokybiskas-miegas_leidykla-jotema-nuotr..jpg?auto=format%2Ccompress\" alt=\"\" class=\"wp-image-7273\" width=\"287\" height=\"437\"\/><\/a><\/figure><\/div>\n\n\n\n<p>Tyrim\u0173 duomenimis, vidur\u017eemio j\u016bros regiono dieta ma\u017edaug 30 procent\u0173 ma\u017eina \u0161irdies sm\u016bgio ar insulto rizik\u0105. Taip pat 50 procent\u0173 ma\u017eina II tipo diabeto i\u0161sivystimo rizik\u0105. Bei ma\u017edaug 70 procent\u0173 ma\u017eina kr\u016bties v\u0117\u017eio i\u0161sivystimo rizik\u0105. Nors daugelio tyrim\u0173, susijusi\u0173 su Vidur\u017eemio j\u016bros regiono mityba, metu koncentruojamasi \u012f jos poveik\u012f \u0161irdies ligoms, v\u0117\u017eiui, demencijai ir cukriniam diabetui, per pastaruosius dvejus metus buvo paskelbta por\u0105 dideli\u0173 tyrim\u0173 duomenys apie \u0161ios mitybos \u012ftak\u0105 miegai.<br>Pavyzd\u017eiu, vieno tyrimo metu buvo papra\u0161yta 26 suaugusi\u0173j\u0173 \u2013 13 vyr\u0173 ir 13 moter\u0173 \u2013 penkias naktis praleisti miego labaratorijoje prijungtiems prie aparat\u0173, kad b\u016bt\u0173 galima nuosekliai steb\u0117ti j\u0173 mieg\u0105. Vis\u0105 t\u0105 laik\u0105 dalyviai gavo maisto turin\u010dio skirting\u0105 kiek\u012f riebal\u0173, baltym\u0173, angliavandeni\u0173 ir cukraus. Paai\u0161k\u0117jo, kad dalyviams valgant daugiau so\u010di\u0173j\u0173 riebal\u0173, angliavadeni\u0173 ir cukraus turin\u012f maist\u0105, j\u0173 miegas buvo lengvesnis ir fragmenti\u0161kesnis. O kai jie valg\u0117 baltym\u0173 ir skaidul\u0173 gaus\u0173 maist\u0105, grei\u010diau u\u017emigdavo ir daugiau laiko praleisdavo gilaus miego faz\u0117je.<br><\/p>\n\n\n\n<p>Vidur\u017eemio j\u016bros regiono dieta teigiamai veikia mieg\u0105 d\u0117l daugelio prie\u017eas\u010di\u0173. \u0160ios dietos produktai \u2013 alyvuogi\u0173 aliejus, riebios \u017euvys, ank\u0161tiniai augalai ir dar\u017eov\u0117s \u2013 turi u\u017edegim\u0105 slopinan\u010di\u0173 jungini\u0173, toki\u0173 kaip oleino r\u016bg\u0161tis, omega-3 riebal\u0173 rug\u0161tys ir polifenoliai. \u017dinome, kad u\u017edegimas sukelia artrit\u0105 ir kitas skausmingas ligas, nelei\u017eiand\u010dias \u017emon\u0117ms nakt\u012f miegoti. Taip pat jog neurou\u017edegimas (smegen\u0173 u\u017edegimas), kurio rizika did\u0117ja su am\u017eiumi, prisideda prie miego sutrikim\u0173 ir demecijos atsiradimo.<br><\/p>\n\n\n\n<p>Vidur\u017eemio j\u016bros regiono dieta didina \u017earnyne ger\u0173j\u0173 bakterij\u0173 kiek\u012f, o \u0161ios bakterijos gamina stiprias u\u017edegim\u0105 slopinan\u010dias med\u017eiagas, taip pat \u201egeros nuotaikos\u201c chemikalus, kurie slopina nerim\u0105. Kadangi viena i\u0161 prie\u017eas\u010di\u0173, neleid\u017eian\u010di\u0173 \u017emon\u0117ms miegoti nakt\u012f, yra juos kankinan\u010dios negatyvios mintys, viskas, kas gali pakelti nuotaik\u0105, gali pagerinti j\u0173 mieg\u0105.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Kokie produktai naudingi m\u016bs\u0173 \u017earnynui ir gerina miego kokyb\u0119?<\/h4>\n\n\n\n<p>M\u016bs\u0173 \u017earnynui labai naudingi pupel\u0117s ir l\u0119\u0161iai, svog\u016bnai, porai ir \u010desnakai, topinambai, visadaliai gr\u016bdai, avi\u017eos, mie\u017eiai, lin\u0173 s\u0117m\u0117nys, vaisiai, j\u016br\u0173 dumbliai, kakava, nat\u016bralus jogurtas, s\u016bris, fermentuoti produktai. Dalindamasis receptais ir patarimais, jis tikina, kad pakeit\u0119 mitybos \u012fpro\u010dius, t. y. k\u0105 ir kada valgome, galime pagerinti savo mieg\u0105. <\/p>\n\n\n\n<p>\u0160tai keli paprasti autoriaus patarimai:<\/p>\n\n\n\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Pasistenkite nevalgyti, likus trims valandoms iki miegos.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Pabandykite prailginti naktin\u012f pasnink\u0105 iki 12, o v\u0117liau \u2013 iki 14 valand\u0173.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Ribokite saldumyn\u0173, sald\u017ei\u0173 g\u0117rim\u0173 ir desert\u0173, ypa\u010d pirktini\u0173, vartojim\u0105. Jie gali sutrikdyti j\u016bs\u0173 mieg\u0105.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Papildykite savo diet\u0105 skaidulomis, baltuosius ry\u017eius pakeisdami rudaisiais, taip pat valgydami daugiau bolivini\u0173 baland\u0173, bulguro, visadali\u0173 rugi\u0173, mie\u017ei\u0173, laukini\u0173 ry\u017ei\u0173, griki\u0173, l\u0119\u0161i\u0173 ir pupeli\u0173.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Avi\u017e\u0173 ko\u0161\u0117 puikiai tinka pusry\u010diaims, jeigu ji n\u0117ra i\u0161virta i\u0161 greitai paruo\u0161iam\u0173 avi\u017eini\u0173 dribsni\u0173.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Riebiame jogurte gausu probiotik\u0173. Pagardinkite j\u012f gervuog\u0117mis, bra\u0161k\u0117mis ar \u0161ilauog\u0117mis arba u\u017eberkite ant vir\u0161aus rie\u0161ut\u0173.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Pakramtykite rie\u0161ut\u0173&nbsp;: juose gausu baltym\u0173 ir skaidul\u0173, pad\u0117sian\u010di\u0173 Jums kie\u010diau miegoti. Venkite s\u016bdyt\u0173 ar saldint\u0173 rie\u0161ut\u0173, nors jie ir \u017eadina apetit\u0105.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Du ar tris kartus per savait\u0119 valgykite riebios \u017euvies, tokios kaip la\u0161i\u0161os, tunai ir skumbr\u0117s \u2013 jose gausu omega-3 riebal\u0173 r\u016bg\u0161\u010di\u0173. Su amerikie\u010diais kaliniais atliktas eksperimentas parod\u0117, kad riebi \u017euvis gali pagerinti mieg\u0105.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Palepinkite savo biom\u0105 uogomis ir vaisiais, pavyzd\u017eiui, obuoliais ir kriau\u0161\u0117mis.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Jei norite, galite i\u0161gerti alkoholio, bet tik vakarinio valgymo metu. Stenkit\u0117s apsiriboti viena taure per dien\u0105 ir rinkit\u0117s raudon\u0105j\u012f vyn\u0105, kuris kaip parod\u0117 tyrimai, yra naudingesnis sveikatai nei baltasis.<\/li><\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>Taigi jei dirbate pamainin\u012f darb\u0105, ken\u010diante nuo nemigos ar desinchronoz\u0117s ir norite su\u017einoti daugiau patiekal\u0173 recept\u0173, kurie pad\u0117s jums kie\u010diau miegoti, palaikydami sveik\u0105 \u017earnyno mikrobiom\u0105, rekomenduojame susipa\u017einti su M. Mosley knyga \u201eKokybi\u0161kas miegas\u201c, kuri suteiks jums \u017eini\u0173, reikaling\u0173 miego kokybei pagerinti, stresui suma\u017einti ir jaustis laimingesniems.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Geras nakties miegas yra b\u016btinas smegen\u0173 ir k\u016bno sveikatai palaikyti. Ta\u010diau kod\u0117l daugel\u012f m\u016bs\u0173 vargina miego sutrikimai? Knygos \u201eKokybi\u0161kas miegas\u201c autoriaus dr. Michaelo Mosley teigimu, mintis, kad tam tikri produktai gali pad\u0117ti i\u0161simiegoti, n\u0117ra nauja. Ta\u010diau nustebsite su\u017einoj\u0119, kurie i\u0161 j\u0173 tikrai turi poveik\u012f miegui. Pasirodo, ne tie, apie kuriuos paprastai kalbama \u2013 kalakutiena, vy\u0161nios&hellip;<\/p>\n","protected":false},"author":30,"featured_media":7383,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[170,15],"tags":[933,994,996,995],"class_list":["post-7271","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-knygu-naujienos","category-sveikata-ir-grozis","tag-jotema","tag-kokybiskas-miegas","tag-michael-mosley","tag-vidurzemio-juros-virtuve"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Knyga KOKYBI\u0160KAS MIEGAS: kokie produktai gerina miego kokyb\u0119? - Knygos.lt blogas<\/title>\n<meta name=\"description\" content=\"Knyga KOKYBI\u0160KAS MIEGAS: kokie produktai gerina miego kokyb\u0119?. 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