K\u0101dreiz olas tika uzskat\u012btas par nevesel\u012bg\u0101m, jo taj\u0101s ir augsts holester\u012bna saturs, bet tagad, \u0146emot v\u0113r\u0101 daudzos p\u0113t\u012bjumus, t\u0101s ir viens no v\u0113rt\u012bg\u0101kajiem produktiem, ko iek\u013caut ikdienas uztur\u0101. K\u0101p\u0113c olas ir lieliska uzturv\u0113rt\u012bbas izv\u0113le un k\u0101 t\u0101s pagatavot ar gar\u0161u?<\/p>\n
Olas ir d\u0101rgumu kr\u0101tuve ar uzturv\u0113rt\u012bbu, un t\u0101s ir ide\u0101ls produkts svara zaud\u0113\u0161anas laik\u0101. Vid\u0113ja lieluma ola satur tikai 90 kcal. Gan olu baltumos, gan dzeltenumos ir daudz uzturvielu, piem\u0113ram, olbaltumvielu, tauku, vitam\u012bnu un miner\u0101lvielu. \u012apa\u0161i svar\u012bgs ir olu baltums, jo tas tiek uzskat\u012bts par formulu, jo taj\u0101 ir visas iesp\u0113jam\u0101s neaizvietojam\u0101s aminosk\u0101bes, t. i., t\u0101s, kuras cilv\u0113ka organism\u0101 nevar rasties. T\u0101p\u0113c ir nepiecie\u0161ams tos apg\u0101d\u0101t ar p\u0101rtiku.<\/p>\n
Olas ir bag\u0101t\u012bgs B grupas vitam\u012bnu avots: B1, B2, B6, B12. T\u0101s satur ar\u012b folsk\u0101bi, pantot\u0113nsk\u0101bi, biot\u012bnu un niac\u012bnu. T\u0101s ir ar\u012b daudzu citu vitam\u012bnu, piem\u0113ram, A, D, E un K, bag\u0101t\u012bba. Tikpat svar\u012bgs ir vair\u0101ku miner\u0101lvielu saturs: fosfora, dzelzs, cinka un sel\u0113na.<\/p>\n
Olas ir ide\u0101li piem\u0113rotas svara samazin\u0101\u0161anas di\u0113tai. Iev\u0113rojam\u0101 tauku daudzuma d\u0113\u013c tie sniedz s\u0101ta saj\u016btu daudzu stundu garum\u0101. Tas nov\u0113r\u0161 p\u0101rm\u0113r\u012bgu uzkodu lieto\u0161anu starp \u0113dienreiz\u0113m, t\u0101d\u0113j\u0101di samazinot uz\u0146emto kaloriju daudzumu. Olas ir ar\u012b lieliska izv\u0113le cilv\u0113kiem, kuri intens\u012bvi sporto. Liels daudzums augstas kvalit\u0101tes olbaltumvielu pal\u012bdz organismam nodro\u0161in\u0101t musku\u013cus ar celtniec\u012bbas bloku.<\/p>\n
Ir daudz olu pagatavo\u0161anas veidu, un to, k\u0101d\u0101 veid\u0101 t\u0101s tiek \u0113stas, ir atkar\u012bgs no v\u0113lm\u0113m. Tom\u0113r ir v\u0113rts izcelt da\u017eas galven\u0101s un labi zin\u0101m\u0101s formas, kur\u0101s m\u0113s varam pasniegt olas.<\/p>\n
Popul\u0101ra izv\u0113le ir saut\u0113tas olas. Tom\u0113r ir svar\u012bgi, lai dzeltenums b\u016btu \u0161\u0137idrs, jo tas saglab\u0101 liel\u0101ko uzturv\u0113rt\u012bbu. Lai olas pasniegtu \u0161\u0101d\u0101 veid\u0101, ir nepiecie\u0161ams izmantot nelielu daudzumu papildu tauku. Tas nedaudz palielina kop\u0113jo kaloriju daudzumu malt\u012bt\u0113, ta\u010du kopum\u0101 t\u0101 nav b\u016btiska probl\u0113ma. Tom\u0113r, ja nev\u0113laties izmantot papildu taukus, visu procesu var veikt ar \u016bdeni, ja vien jums ir panna ar nel\u012bpo\u0161u virsmu.<\/p>\n
V\u0113l viens no olu pasnieg\u0161anas veidiem ir olu kultenis, kas bie\u017ei tiek izmantots brokast\u012bs. \u012asais gatavo\u0161anas laiks noz\u012bm\u0113, ka olas nezaud\u0113 savu v\u0113rt\u012bbu. Neliels tr\u016bkums var b\u016bt tas, ka tos parasti cep sviest\u0101 vai \u0113d kop\u0101 ar trekniem \u0113dieniem, piem\u0113ram, spe\u0137i vai desu. Ja nev\u0113laties \u0113st tikai olas, k\u0101 vesel\u012bg\u0101ku alternat\u012bvu ir v\u0113rts izv\u0113l\u0113ties s\u012bpolus, maurlokus vai tom\u0101tus.<\/p>\n
Omeletes ir v\u0113l viena ierasta brokastu \u0113diena sast\u0101vda\u013ca, ko var pagatavot da\u017e\u0101dos veidos. Ne maz\u0101k svar\u012bgi ir vienm\u0113r izmantot vienu cietu sast\u0101vda\u013cu - olas. Omeletes var izr\u0101d\u012bties s\u0101t\u012bg\u0101ks \u0113diens, ko varam pa\u0146emt l\u012bdzi trauk\u0101. Pasniedziet omleti kop\u0101 ar d\u0101rze\u0146iem, lai malt\u012bte b\u016btu v\u0113l vesel\u012bg\u0101ka.<\/p>\n
Visvesel\u012bg\u0101kais no visiem iesp\u0113jamajiem priek\u0161likumiem ir m\u012bksti v\u0101r\u012btas olas, kas tom\u0113r ne vienm\u0113r visiem pat\u012bk. \u0160\u0137idrais dzeltenums garant\u0113, ka visas v\u0113rt\u012bg\u0101s sast\u0101vda\u013cas saglab\u0101jas. Neizmantojot papildu tauku avotus, m\u0113s nepalielin\u0101m ar\u012b kaloriju daudzumu.<\/p>\n
Tom\u0113r ne vienm\u0113r visiem pat\u012bk olas. Ir daudzi sviestmai\u017eu vai bulci\u0146u \u0113\u0161anas piekrit\u0113ji visas dienas garum\u0101. Ar\u012b tam ir risin\u0101jums, kas \u013cauj baud\u012bt maizi, no vienas puses, un olu labv\u0113l\u012bgo ietekmi uz vesel\u012bbu, no otras puses.\u00a0Olu pasta<\/strong>\u00a0\u0161aj\u0101 gad\u012bjum\u0101 var b\u016bt gl\u0101b\u0113js. K\u0101 gan pagatavot pastas, lai t\u0101 b\u016btu gar\u0161\u012bga, vesel\u012bga un vienlaikus ar zemu kaloriju daudzumu?<\/p>\n Olu pastas bie\u017ei vien asoci\u0113jas ar nevesel\u012bg\u0101m un trekn\u0101m maizes sm\u0113rviel\u0101m. Tas ir zin\u0101m\u0101 m\u0113r\u0101 taisn\u012bba, jo pastas sast\u0101v galvenok\u0101rt no majon\u0113zes, kas iev\u0113rojami palielina kop\u0113jo kaloriju daudzumu. K\u0101 j\u016bs ar to tiekat gal\u0101?<\/p>\n Majon\u0113zes viet\u0101, kas ir gr\u016bti sagremojama un kaloriska, ir ieteicams izmantot dab\u012bg\u0101 jogurta un nedaudz sinepju kombin\u0101ciju. Ja pastas konsistence nav pareiza, ir v\u0113rts pievienot pilienu lins\u0113klu e\u013c\u013cas, kas iev\u0113rojami palielin\u0101s t\u0101s uzturv\u0113rt\u012bbu.<\/p>\n Ar\u012b avokado, kas ir nepies\u0101tin\u0101to tauksk\u0101bju kr\u0101tuve, bie\u017ei izmanto pastas pagatavo\u0161anai. S\u012bpolloki, s\u012bpoli vai red\u012bsi ir ide\u0101li papildin\u0101jumi.<\/p>\n Rezum\u0113jot, olas ir viena no lab\u0101kaj\u0101m uzturviel\u0101m, kas noder\u0113s ne tikai svara zudumam, bet ar\u012b m\u016b\u017ea garum\u0101. Olas ir bag\u0101tas ar mikro- un makroelementiem. To pagatavo\u0161anas veidi ir da\u017e\u0101di. T\u0101s var \u0113st olu kulten\u012b\u0161u, omletes, m\u012bksti v\u0101r\u012btu vai olu pastas veid\u0101. P\u0113d\u0113j\u0101 iesp\u0113ja ir izv\u0113le cilv\u0113kiem, kuri parasti nav olu, bet gan maizes cien\u012bt\u0101ji. Pareizi pagatavota olu pasta var b\u016bt gan gar\u0161\u012bga, gan vesel\u012bga.<\/p>","protected":false},"excerpt":{"rendered":" Jajka niegdy\u015b uwa\u017cane za niezbyt zdrowe ze wzgl\u0119du na wysok\u0105 zawarto\u015b\u0107 cholesterolu, aktualnie w \u015bwietle licznych bada\u0144 s\u0105 jednymi z warto\u015bciowszych produkt\u00f3w, kt\u00f3re warto uwzgl\u0119dni\u0107 w codziennej diecie. Dlaczego jajka stanowi\u0105 \u015bwietny wyb\u00f3r \u017cywieniowy i w jaki spos\u00f3b mo\u017cemy przygotowa\u0107 je jedz\u0105c ze smakiem? Dlaczego warto je\u015b\u0107 jajka? Jajka s\u0105 skarbnic\u0105 warto\u015bci od\u017cywczych i stanowi\u0105 […]<\/p>\n","protected":false},"author":2,"featured_media":1097,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[32],"tags":[50],"class_list":["post-1095","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kuchnia","tag-all"],"_links":{"self":[{"href":"https:\/\/lifestylerek.com\/lv\/wp-json\/wp\/v2\/posts\/1095","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lifestylerek.com\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lifestylerek.com\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lifestylerek.com\/lv\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/lifestylerek.com\/lv\/wp-json\/wp\/v2\/comments?post=1095"}],"version-history":[{"count":0,"href":"https:\/\/lifestylerek.com\/lv\/wp-json\/wp\/v2\/posts\/1095\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lifestylerek.com\/lv\/wp-json\/wp\/v2\/media\/1097"}],"wp:attachment":[{"href":"https:\/\/lifestylerek.com\/lv\/wp-json\/wp\/v2\/media?parent=1095"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lifestylerek.com\/lv\/wp-json\/wp\/v2\/categories?post=1095"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lifestylerek.com\/lv\/wp-json\/wp\/v2\/tags?post=1095"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Kopsavilkums<\/h2>\n