{"id":243,"date":"2019-04-09T09:08:00","date_gmt":"2019-04-09T09:08:00","guid":{"rendered":"https:\/\/happykids.lv\/?p=243"},"modified":"2021-11-04T09:09:46","modified_gmt":"2021-11-04T09:09:46","slug":"bernudarzs-bez-saldumiem-ka-tas-ir-iespejams","status":"publish","type":"post","link":"https:\/\/happykids.lv\/lv\/uzturs\/bernudarzs-bez-saldumiem-ka-tas-ir-iespejams\/","title":{"rendered":"B\u0113rnud\u0101rzs bez saldumiem. K\u0101 tas ir iesp\u0113jams?"},"content":{"rendered":"\n

Vai un k\u0101p\u0113c ikvienam b\u0113rnud\u0101rzam (un ar\u012b skolai!) vajadz\u0113tu atteikties no k\u016bk\u0101m un konfekt\u0113m b\u0113rnu dzim\u0161anas dien\u0101s un citos sv\u0113tkos, st\u0101sta uztura speci\u0101liste Guna B\u012blande un pieredz\u0113 dal\u0101s b\u0113rnud\u0101rza \u201eCreaKids\u201d vad\u012bt\u0101ja Daina K\u0101ji\u0146a. <\/strong><\/p>\n\n\n\n


\u201eAptauko\u0161an\u0101s k\u013cuvusi par strauji progres\u0113jo\u0161u sabiedr\u012bbas probl\u0113mu vis\u0101 pasaul\u0113, tostarp ar\u012b Latvij\u0101. It \u012bpa\u0161i p\u0113d\u0113jos 20 gados strauji pieaudzis b\u0113rnu un pusaud\u017eu skaits, kuriem ir liekais svars vai aptauko\u0161an\u0101s, kas medic\u012bniski tiek d\u0113v\u0113ta par adipozit\u0101ti,\u201d skaidro uztura speci\u0101liste Guna B\u012blande. \u201eJau sen aiz muguras ir laiki, kad aptauko\u0161an\u0101s probl\u0113ma k\u0101 Latvijai t\u0101ls \u201ebubulis\u201d raudz\u012bj\u0101s mums pretim no TV ekr\u0101niem, \u013caujot dom\u0101t, ka Rietumu kult\u016bras fast food un citas \u201ev\u0113rt\u012bbas\u201d smagi gulst tikai uz aizoke\u0101na valstu pleciem.\u201d<\/p>\n\n\n\n

P\u0101rm\u0113r\u012bga cukura daudzuma \u0113dienkart\u0113 sekas<\/strong>
Ap\u0113st\u0101 cukura daudzums ir viens no liek\u0101 svara veicin\u0101t\u0101jiem. Ja grupi\u0146\u0101 m\u0101c\u0101s 20 b\u0113rni un katrs atnes k\u016bku vai saldumu t\u016btu uz savu v\u0101rda un dzim\u0161anas dienu, tad 40 dienas gad\u0101 b\u0113rns ap\u0113d saldumus, bez kuriem var\u0113ja iztikt. Diem\u017e\u0113l past\u0101v liela iesp\u0113ja, ka, pat izsl\u0113dzot visus b\u0113rnud\u0101rza ball\u012bt\u0113s ap\u0113stos saldumus, vairums mazu\u013cu ikdien\u0101 vienalga pat\u0113r\u0113 daudz vair\u0101k saldumu, nek\u0101 b\u016btu rekomend\u0113jams. Sekas p\u0101rm\u0113r\u012bgam cukura daudzumam \u0113dienkart\u0113 var b\u016bt hiperaktivit\u0101te, gr\u016bt\u012bbas vakar\u0101 iemigt, liekais svars un citas vesel\u012bbas probl\u0113mas. Slim\u012bbu profilakses un kontroles centra 2016. gad\u0101 veiktais B\u0113rnu antropometrisko parametru un skolu vides p\u0113t\u012bjums Latvij\u0101 liecina, ka piektai da\u013cai b\u0113rnu ir liekais svars vai aptauko\u0161an\u0101s un jau pirmklasnieku vecum\u0101 13 % b\u0113rnu ir liek\u0101 \u0137erme\u0146a masa [1]. B\u0113rni ar lieko svaru visbie\u017e\u0101k k\u013c\u016bst par pieaugu\u0161ajiem ar lieko svaru.<\/p>\n\n\n\n

Cik cukura b\u0113rns dienas laik\u0101 dr\u012bkst ap\u0113st?<\/strong>
Pasaules Vesel\u012bbas organiz\u0101cijas jaun\u0101k\u0101s rekomend\u0101cijas iesaka samazin\u0101t cukura daudzumu ikdien\u0101: ieteicamajai normai no kop\u0113j\u0101s dienas laik\u0101 uz\u0146emt\u0101s ener\u0123ijas vajadz\u0113tu b\u016bt ne liel\u0101kai par 5 % (iepriek\u0161 t\u0101 bija 10 %). Praks\u0113 tas noz\u012bm\u0113, ka b\u0113rnud\u0101rznieks dien\u0101 dr\u012bkst\u0113tu ap\u0113st tikai tr\u012bs t\u0113jkarotes cukura, ieskaitot to, kas pievienots t\u0113jai vai putrai. J\u0101atz\u012bm\u0113, ka \u0161\u012bs tr\u012bs t\u0113jkarotes dien\u0101 var sasniegt, pat ne\u0113dot konfektes, \u2013 ikdienas produktos ir daudz vair\u0101k cukura, nek\u0101 m\u0113s iedom\u0101jamies. Ap\u0113dot 220 mililitrus jogurta un 100 gramus sald\u0113juma, k\u0101 ar\u012b izdzerot gl\u0101zi v\u012bnogu sulas, ir uz\u0146emtas jau 5\u20136 t\u0113jkarotes cukura [2]. Savuk\u0101rt puslitrs saldin\u0101tas ledust\u0113jas satur pat 7\u20139 t\u0113jkarotes cukura. Tiesa, lai ikdien\u0101 \u0113stu patie\u0161\u0101m vesel\u012bgi, j\u0101patur pr\u0101t\u0101 ne tikai cukura normas, bet ar\u012b daudzi citi nosac\u012bjumi, piem\u0113ram, j\u0101\u0113d vair\u0101k aug\u013cu un d\u0101rze\u0146u, j\u0101seko l\u012bdzi, lai nenotiek na\u0161\u0137o\u0161an\u0101s starp \u0113dienreiz\u0113m u. c. <\/p>\n\n\n\n

Situ\u0101cija b\u0113rnud\u0101rzos <\/strong>
\u201eLatvij\u0101 izgl\u012bt\u012bbas iest\u0101d\u0113m ir \u013coti striktas pras\u012bbas attiec\u012bb\u0101 uz b\u0113rnu uzturu un uzturv\u0113rt\u012bb\u0101m. M\u0113s visi esam par vesel\u012bgu uzturu, tom\u0113r esmu ar\u012b par to, lai \u0161is jaut\u0101jums tiktu skat\u012bts ne tikai uzturv\u0113rt\u012bbu, bet ar\u012b dom\u0101\u0161anas l\u012bmen\u012b. Lai main\u012btu dom\u0101\u0161anu, viena no liet\u0101m, ko savos b\u0113rnud\u0101rzos praktiz\u0113jam jau septi\u0146us gadus, \u2013 esam sevi pasludin\u0101ju\u0161i par b\u0113rnud\u0101rzu bez saldumiem. \u0160o ideju p\u0101r\u0146\u0113m\u0101m no Norv\u0113\u0123ijas b\u0113rnud\u0101rza,\u201d pieredz\u0113 dal\u0101s priv\u0101t\u0101s pirmsskolas \u201eCreaKids\u201d vad\u012bt\u0101ja Daina K\u0101ji\u0146a. B\u0113rnud\u0101rzs bez saldumiem noz\u012bm\u0113, ka sv\u0113tku reiz\u0113s saldumi uz d\u0101rzi\u0146u netiek nesti, tie nav iek\u013cauti ar\u012b Ziemassv\u0113tku paci\u0146\u0101s. \u201eGalvenais notikums b\u0113rna jubilej\u0101 ta\u010du nav sv\u0113tku galds, bet gan jubil\u0101ra godin\u0101\u0161ana un kop\u0101 b\u016b\u0161ana. Mums ir jubil\u0101ra l\u0101de, kas st\u0101v grupi\u0146\u0101, un jubil\u0101ram taj\u0101 vienm\u0113r ir kronis un apmetnis, un uz pusdienu galda ir \u012bpa\u0161s paliktnis. T\u0101pat ir jubil\u0101ra kr\u0113sls, un par godu jubil\u0101ram tiek r\u012bkota k\u0101da rota\u013ca. Ja sv\u0113tki ir skolot\u0101j\u0101m, ar\u012b vi\u0146as tiek godin\u0101tas \u0161\u0101d\u0101 pa\u0161\u0101 veid\u0101 \u2013 ar kroni un apmetni. B\u0113rni \u013coti, \u013coti priec\u0101jas! Es dom\u0101ju, ka tas tie\u0161\u0101m ir daudz vair\u0101k par izdal\u012btu konfekti,\u201d uzskata Daina K\u0101ji\u0146a.
Par noteikumiem, kas attiecas uz b\u0113rnud\u0101rzu bez saldumiem, vec\u0101kiem tiek atg\u0101din\u0101ts katru gadu rudens sapulc\u0113, un b\u0113rnud\u0101rza vad\u012bt\u0101ja teic, ka l\u012bdz \u0161im neviens no vec\u0101kiem ar pretenzij\u0101m pie vi\u0146as nav v\u0113rsies. Glu\u017ei pret\u0113ji: ir vec\u0101ki, kas \u0161o b\u0113rnud\u0101rzu izv\u0113l\u0113ju\u0161ies tie\u0161i bezsaldumu filozofijas d\u0113\u013c.<\/p>\n\n\n\n

Dzim\u0161anas diena bez saldumiem? Ko saka b\u0113rni?<\/strong>
\u201eJa vec\u0101ki b\u0113rna jubilej\u0101 v\u0113las nest \u0113dienu, tad var nest, piem\u0113ram, aug\u013cus. Ir vec\u0101ki, kas gardumu viet\u0101 sar\u016bp\u0113 iesp\u0113ju visai grupi\u0146ai aiziet uz k\u0101du muzeju. Muzejs tiek br\u012bdin\u0101ts, ka \u0161eit b\u016bs jubil\u0101rs, un tad parasti pret visu grupi\u0146u izturas \u012bpa\u0161i \u2013 lai\u017e pa priek\u0161u, s\u0113dina \u012bpa\u0161\u0101s viet\u0101s, jubil\u0101rs tiek cildin\u0101ts, un b\u0113rni j\u016btas fantastiski. Citi vec\u0101ki noorganiz\u0113 k\u0101du ekskursiju vai animatoru. Caur \u0161o prizmu b\u0113rniem var lieliski ier\u0101d\u012bt, ka jubilejas var atz\u012bm\u0113t cit\u0101di, un redzu, ka b\u0113rniem \u0161\u0101da nost\u0101ja nesag\u0101d\u0101 ne maz\u0101k\u0101s probl\u0113mas \u2013 saldumus sv\u0113tkos vi\u0146i pat neprasa,\u201d st\u0101sta \u201eCreaKids\u201d vad\u012bt\u0101ja Daina K\u0101ji\u0146a. 
Smaidot vi\u0146a teic, ka da\u017ek\u0101rt b\u0113rni pa\u0161i apzin\u012bgi uzmanot, lai \u0161is noteikums par b\u0113rnud\u0101rzu bez saldumiem b\u016btu iev\u0113rots: \u201ePiem\u0113ram, reiz grupi\u0146\u0101 tika veikts kr\u0101su eksperiments ar \u201eSkittles\u201d konfekt\u0113m. K\u0101ds no b\u0113rniem teica, ka \u013coti grib\u0113tu t\u0101s konfektes ap\u0113st, savuk\u0101rt otrs atg\u0101din\u0101ja, ka \u0161is ta\u010du ir b\u0113rnud\u0101rzs bez saldumiem.\u201d<\/p>\n\n\n\n


B\u0113rnu dzim\u0161anas dienas vesel\u012bgu uzkodu idejas<\/strong>
\u201eB\u0113rni \u0113d ar ac\u012bm, t\u0101p\u0113c, ja padar\u012bsi vesel\u012bgo na\u0161\u0137i atrakt\u012bvu un pievilc\u012bgu, t\u0101 noteikti b\u016bs laba motiv\u0101cija ja ne to ap\u0113st, tad vismaz pagar\u0161ot. Pat visvienk\u0101r\u0161\u0101kais \u0101bols var k\u013c\u016bt par elegantu uzkodu, ja to attiec\u012bgi \u201esapuc\u0113\u201d!\u201d dom\u0101 uztura speci\u0101liste Guna B\u012blande. Vi\u0146as meita par godu savai jubilejai m\u0101c\u012bbu iest\u0101d\u0113 visiem draugiem pagatavojusi aug\u013cu sm\u016btijus \u2013 prieks par notikumu bijis liels!<\/p>\n\n\n\n


Lau\u017eot m\u012btus, ka vesel\u012bgs \u0113diens ir garlaic\u012bgs, \u0161eit da\u017eas alternat\u012bvas tik ierastaj\u0101m \u0161okol\u0101des konfek\u0161u t\u016bt\u0101m un k\u016bk\u0101m:
\u2022 aug\u013cu irbul\u012b\u0161i (v\u012bnogu t\u0101rpi\u0146i uz irbul\u012b\u0161a vai vienk\u0101r\u0161i aug\u013cu mikss u. c.);
\u2022 sm\u016btiji (vari\u0101cijas ir visda\u017e\u0101d\u0101k\u0101s, piem\u0113ram, ban\u0101ns, zemenes, apels\u012bns un r\u012bsu piens; j\u0101gatavo pirms pasnieg\u0161anas);
\u2022 d\u0101rze\u0146u stien\u012b\u0161i ar humusu vai jogurta m\u0113rci;
\u2022 kr\u0101sn\u012b cepts \u0101bols ar ogu m\u0113rci un jogurtu;
\u2022 \u017e\u0101v\u0113to aug\u013cu un riekstu trifeles (piem\u0113rs receptei: dateles, kalt\u0113tas dz\u0113rvenes, mandeles, \u0137irbju s\u0113klas un kakao);
\u2022 m\u0101j\u0101s gatavoti d\u0101rze\u0146u \u010dipsi (piem\u0113ram, biete, pastinaks, saldais kartupelis);
\u2022 aug\u013cu, ogu pastilas, bi\u0161u maizes pastilas (pastilas var ieg\u0101d\u0101ties veikal\u0101 vai pagatavot pa\u0161i, tikai vajadz\u0113s vair\u0101k laika: sablend\u0113 aug\u013cus un ogas, nedaudz izkars\u0113, lai reduc\u0113tu mitrumu, izkl\u0101j uz pl\u0101ts un izkalt\u0113 kr\u0101sn\u012b. No gatav\u0101s masas var spiest da\u017e\u0101da veida formi\u0146as vai sat\u012bt rull\u012b\u0161us);
\u2022 m\u0101j\u0101s gatavoti pilngraudu auzu cepumi ar \u0101boliem un roz\u012bn\u0113m;
\u2022 pa\u0161u gatavotas popkorna turzi\u0146as;
\u2022 \u201esapuc\u0113ti\u201d aug\u013ci (\u0101bolu nindzjas, ban\u0101nu r\u016b\u0137i u. c.);
\u2022 \u017e\u0101v\u0113to \u0101bolu un roz\u012b\u0146u krelles.<\/p>\n\n\n\n


Atsauces:<\/strong>
1. https:\/\/www.spkc.gov.lv\/upload\/Petijumi%20un%20zinojumi\/B%C4%93rnu%20antropometrisko%20parametru%20p%C4%93t%C4%ABjums\/bernu_antropom_parametru_petijums_2015_2016.pdf
2. http:\/\/www.mammamuntetiem.lv\/articles\/43298\/cik-daudz-cukura-dienas-laika-drikst-apest-katrs-gimenes-loceklis\/<\/p>\n","protected":false},"excerpt":{"rendered":"

Vai un k\u0101p\u0113c ikvienam b\u0113rnud\u0101rzam (un ar\u012b skolai!) vajadz\u0113tu atteikties no k\u016bk\u0101m un konfekt\u0113m b\u0113rnu dzim\u0161anas dien\u0101s un citos sv\u0113tkos,…<\/p>\n","protected":false},"author":2,"featured_media":244,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[2],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/happykids.lv\/lv\/wp-json\/wp\/v2\/posts\/243"}],"collection":[{"href":"https:\/\/happykids.lv\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/happykids.lv\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/happykids.lv\/lv\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/happykids.lv\/lv\/wp-json\/wp\/v2\/comments?post=243"}],"version-history":[{"count":1,"href":"https:\/\/happykids.lv\/lv\/wp-json\/wp\/v2\/posts\/243\/revisions"}],"predecessor-version":[{"id":246,"href":"https:\/\/happykids.lv\/lv\/wp-json\/wp\/v2\/posts\/243\/revisions\/246"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/happykids.lv\/lv\/wp-json\/wp\/v2\/media\/244"}],"wp:attachment":[{"href":"https:\/\/happykids.lv\/lv\/wp-json\/wp\/v2\/media?parent=243"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/happykids.lv\/lv\/wp-json\/wp\/v2\/categories?post=243"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/happykids.lv\/lv\/wp-json\/wp\/v2\/tags?post=243"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}