{"id":1866,"date":"2023-12-04T08:53:34","date_gmt":"2023-12-04T08:53:34","guid":{"rendered":"https:\/\/lifestylerek.com\/?p=1866"},"modified":"2023-11-13T09:38:57","modified_gmt":"2023-11-13T09:38:57","slug":"fit-potrawy-wigilijne-jak-zastapic-tluste-skladniki-i-obnizyc-kalorycznosc-dan","status":"publish","type":"post","link":"https:\/\/lifestylerek.com\/lv\/fit-foods-vigil-how-to-substitute-fat-ingredients-and-lower-calorie-dan\/","title":{"rendered":"Fit Ziemassv\u0113tku vakara \u0113dieni: k\u0101 aizst\u0101t treknas sast\u0101vda\u013cas un samazin\u0101t \u0113dienu kaloriju saturu"},"content":{"rendered":"<p><strong>Ziemassv\u0113tku vakars ir \u012bpa\u0161s laiks, kad tiekamies kop\u0101 ar \u0123imeni un kop\u0101 baud\u0101m tradicion\u0101los \u0113dienus. Tom\u0113r daudzi no tiem ir diezgan trekni un kaloriski, kas var negat\u012bvi ietekm\u0113t m\u016bsu fig\u016bru un vesel\u012bbu. Vai ir iesp\u0113jams pagatavot piem\u0113rotus Ziemassv\u0113tku vakara \u0113dienus, kas ir gar\u0161\u012bgi, vesel\u012bgi un maz kaloriju? Protams, ka var! Viss, kas jums j\u0101dara, ir j\u0101pielieto da\u017ei vienk\u0101r\u0161i triki un j\u0101aizst\u0101j da\u017eas sast\u0101vda\u013cas ar viegl\u0101k\u0101m un uzturv\u0113rt\u012bg\u0101k\u0101m. L\u016bk, da\u017eas idejas, k\u0101 to izdar\u012bt.<\/strong><\/p>\n<h2>Tauku aizst\u0101j\u0113ji Ziemassv\u0113tku vakara \u0113dienos<\/h2>\n<p><span style=\"font-weight: 400;\">Tauki ir neat\u0146emama uztura sast\u0101vda\u013ca, ta\u010du ne visi tauki ir labi m\u016bsu organismam. Da\u017ei tauku veidi, \u012bpa\u0161i pies\u0101tin\u0101tie un transtauksk\u0101bes tauki, var paaugstin\u0101t holester\u012bna l\u012bmeni, palielin\u0101t sirds slim\u012bbu un aptauko\u0161an\u0101s risku. T\u0101p\u0113c ir v\u0113rts ierobe\u017eot to uz\u0146em\u0161anu un izv\u0113l\u0113ties nepies\u0101tin\u0101tos taukus, kas labv\u0113l\u012bgi ietekm\u0113 sirds un asinsvadu sist\u0113mu un smadzenes. K\u0101 to izdar\u012bt?<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Zivju vai pelme\u0146u cep\u0161anas viet\u0101,<\/strong> Lab\u0101k tos cept cepe\u0161kr\u0101sn\u012b vai cept pann\u0101 ar nel\u012bpo\u0161u virsmu, izmantojot minim\u0101lu daudzumu augu e\u013c\u013cas vai ol\u012bve\u013c\u013cas.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>T\u0101 viet\u0101, lai zup\u0101m vai m\u0113rc\u0113m pievienotu kr\u0113jumu.<\/strong>, varat izmantot dab\u012bgo jogurtu vai kef\u012bru ar zemu tauku saturu. Var ar\u012b atteikties no balin\u0101\u0161anas un pievienot zupai d\u0101rze\u0146us vai prosa putraimus, lai pie\u0161\u0137irtu tai kr\u0113m\u012bgu konsistenci.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Maizes vai k\u016bku cep\u0161anai neizmantojiet sviestu.<\/strong>, varat izv\u0113l\u0113ties augu margar\u012bnu vai zemesriekstu sviestu. Uz maizes var uzziest ar\u012b humusu vai avokado pastu, kas ir bag\u0101ti ar vesel\u012bgiem taukiem un olbaltumviel\u0101m.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>T\u0101 viet\u0101, lai d\u0101rze\u0146u vai zivju sal\u0101tiem pievienotu majon\u0113zi,<\/strong> Var pagatavot m\u0113rci, kuras pamat\u0101 ir dab\u012bgais jogurts vai kef\u012brs, sajaukts ar sinep\u0113m, citrona sulu, s\u0101li un pipariem. Var izmantot ar\u012b balzameti\u0137i vai ol\u012bve\u013c\u013cu, kas sajaukta ar gar\u0161viel\u0101m.<\/span><\/li>\n<\/ul>\n<h2>K\u0101 aizst\u0101t cukuru un miltus Ziemassv\u0113tku vakara \u0113dienos<\/h2>\n<p><span style=\"font-weight: 400;\">Cukura un miltu daudzums ir citas sast\u0101vda\u013cas, kuras Ziemassv\u0113tku vakara \u0113dienos ir v\u0113rts samazin\u0101t vai aizst\u0101t. Cukurs nodro\u0161ina m\u016bs ar tuk\u0161\u0101m kalorij\u0101m, kur\u0101m nav uzturv\u0113rt\u012bbas un, glu\u017ei pret\u0113ji, t\u0101s var paaugstin\u0101t glikozes l\u012bmeni asin\u012bs, veicin\u0101t aptauko\u0161anos un kariesu. Milti, jo \u012bpa\u0161i baltie milti, ir vienk\u0101r\u0161o og\u013chidr\u0101tu avots, kas \u0101tri sagremojas un nedod s\u0101ta saj\u016btu. T\u0101tad, k\u0101 pagatavot saldus un gardus Ziemassv\u0113tku vakara \u0113dienus bez cukura un miltiem?<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Cukura viet\u0101<\/strong> Var izmantot dab\u012bgus saldin\u0101t\u0101jus, piem\u0113ram, medu, k\u013cavu s\u012brupu, st\u0113viju vai ksil\u012btu. \u0112dienam var pievienot ar\u012b \u017e\u0101v\u0113tus aug\u013cus, piem\u0113ram, dateles, v\u012b\u0123es, aprikozes vai sult\u0101nus, kas ir bag\u0101ti ar \u0161\u0137iedrviel\u0101m un vitam\u012bniem. Tom\u0113r paturiet pr\u0101t\u0101, ka ar\u012b \u0161ie produkti satur cukuru un kalorijas, t\u0101p\u0113c lietojiet tos ar m\u0113ru.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Kvie\u0161u miltu viet\u0101<\/strong> J\u016bs varat izv\u0113l\u0113ties miltus, kas gatavoti no citiem graudaugiem vai p\u0101k\u0161augiem, piem\u0113ram, rudzu, speltas, gri\u0137u, prosa, auzu, amaranta, kvinojas, l\u0113c\u0101m vai aunazir\u0146iem. \u0160ajos miltos ir daudz \u0161\u0137iedrvielu, olbaltumvielu un miner\u0101lvielu, un to glik\u0113miskais indekss ir zem\u0101ks nek\u0101 kvie\u0161u miltiem. Var izmantot ar\u012b kokosriekstu vai mande\u013cu miltus, kas nesatur lipekli un ir bag\u0101ti ar vesel\u012bgiem taukiem.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>T\u0101 viet\u0101, lai ceptu k\u016bkas no rauga vai k\u0101rtain\u0101s m\u012bklas.<\/strong>, j\u016bs varat pagatavot necepamas k\u016bkas, kuru pamat\u0101 ir rieksti, datumi un <a href=\"https:\/\/lifestylerek.com\/lv\/ka-pagatavot-sokolades-merci-ar-kakao-garsam-parbauditi-receptes\/\">kakao<\/a>. J\u016bs varat ar\u012b cept k\u016bku ar \u0101boliem vai bumbieriem vai <a href=\"https:\/\/lifestylerek.com\/lv\/pirags-ar-prune-that-always-succeeds\/\">\u017e\u0101v\u0113tas pl\u016bmes<\/a> bez cukura vai miltu piedevas. Vienk\u0101r\u0161i sagrieziet aug\u013cus \u0161\u0137\u0113l\u012bt\u0113s un izkl\u0101jiet tos uz cepam\u0101 pap\u012br\u0101 izkl\u0101ta cepam\u0101 papl\u0101tes. Papildu arom\u0101tam varat tos p\u0101rkaisa ar kan\u0113li vai ingveru.<\/span><\/li>\n<\/ul>\n<h2>K\u0101 nepietaukoties Ziemassv\u0113tkos?<\/h2>\n<p><span style=\"font-weight: 400;\">Fit Ziemassv\u0113tku vakara \u0113dieni ir ne tikai veids, k\u0101 br\u012bvdien\u0101s saglab\u0101t vesel\u012bgu fig\u016bru un labsaj\u016btu. Tas ir ar\u012b veids, k\u0101 atkl\u0101t jaunas gar\u0161as un arom\u0101tus, kas var bag\u0101tin\u0101t m\u016bsu \u0113dienu gatavo\u0161anu un padar\u012bt m\u016bs laim\u012bgus. Nav nepiecie\u0161ams atteikties no tradicion\u0101lajiem Ziemassv\u0113tku vakara \u0113dieniem, tikai nomainiet da\u017eas sast\u0101vda\u013cas pret viegl\u0101k\u0101m un uzturviel\u0101m bag\u0101t\u0101kaj\u0101m. \u0160\u0101d\u0101 veid\u0101 m\u0113s varam baud\u012bt Ziemassv\u0113tku galdu bez vainas apzi\u0146as vai liek\u0101 svara saj\u016btas. Izbaudiet!<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>Wigilia to wyj\u0105tkowy czas, kiedy spotykamy si\u0119 z rodzin\u0105 i wsp\u00f3lnie delektujemy si\u0119 tradycyjnymi potrawami. Jednak wiele z nich jest do\u015b\u0107 t\u0142ustych i kalorycznych, co mo\u017ce niekorzystnie wp\u0142ywa\u0107 na nasz\u0105 sylwetk\u0119 i zdrowie. Czy mo\u017cna przygotowa\u0107 fit potrawy wigilijne, kt\u00f3re b\u0119d\u0105 smaczne, zdrowe i niskokaloryczne? Oczywi\u015bcie, \u017ce tak! Wystarczy zastosowa\u0107 kilka prostych trik\u00f3w i zast\u0105pi\u0107 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1870,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[32],"tags":[],"class_list":["post-1866","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kuchnia"],"_links":{"self":[{"href":"https:\/\/lifestylerek.com\/lv\/wp-json\/wp\/v2\/posts\/1866","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\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/lifestylerek.com\/lv\/wp-json\/wp\/v2\/comments?post=1866"}],"version-history":[{"count":0,"href":"https:\/\/lifestylerek.com\/lv\/wp-json\/wp\/v2\/posts\/1866\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lifestylerek.com\/lv\/wp-json\/wp\/v2\/media\/1870"}],"wp:attachment":[{"href":"https:\/\/lifestylerek.com\/lv\/wp-json\/wp\/v2\/media?parent=1866"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lifestylerek.com\/lv\/wp-json\/wp\/v2\/categories?post=1866"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lifestylerek.com\/lv\/wp-json\/wp\/v2\/tags?post=1866"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}