{"id":285421,"date":"2021-08-05T15:04:44","date_gmt":"2021-08-05T15:04:44","guid":{"rendered":"https:\/\/centralsun.com\/riekstu-noderigums-un-lietosanas-veidi\/"},"modified":"2026-03-16T02:24:08","modified_gmt":"2026-03-16T02:24:08","slug":"riekstu-noderigums-un-lietosanas-veidi","status":"publish","type":"post","link":"https:\/\/centralsun.com\/lv\/riekstu-noderigums-un-lietosanas-veidi\/","title":{"rendered":"Riekstu noder\u012bgums un lieto\u0161anas veidi"},"content":{"rendered":"

Rieksti ir lielisks uzturvielu, vesel\u012bgu tauku un olbaltumvielu avots. Tie ir br\u012bni\u0161\u0137\u012bgi piem\u0113roti k\u0101 vesel\u012bga uzkoda, bet no riekstiem var pagatavot ar\u012b daudz ko citu interesantu. \u0160eit iepaz\u012bsimies ar da\u017e\u0101diem riekstiem, kurus p\u0101rdod \u201eCentralsun\u201c e-veikals.<\/strong><\/h2>\n

INDIJAS RIEKSTI<\/strong><\/h3>\n

P\u0113d\u0113j\u0101 laik\u0101 Indijas rieksti ir k\u013cuvu\u0161i popul\u0101ri vis\u0101 pasaul\u0113 ar savu br\u012bni\u0161\u0137\u012bgo gar\u0161u un \u0101rk\u0101rt\u012bgi labv\u0113l\u012bgo ietekmi uz vesel\u012bbu. Visi tauki nav kait\u012bgi, da\u017ei tauku veidi var tie\u0161i stiprin\u0101t Tavu sirds vesel\u012bbu. Ja Tu dom\u0101, ka, piem\u0113ram, k\u013c\u016b\u0161ana par veg\u0101nu noz\u012bm\u0113tu, ka vajadz\u0113tu atteikties no visiem saviem m\u012b\u013cajiem kr\u0113m\u012bgajiem \u0113dieniem un desertiem, tad padom\u0101 v\u0113lreiz. Indijas riekstu augstais tauku saturs padara tos par ide\u0101lu p\u0101rtikas produktu, lai pagatavotu kr\u0113mu\/m\u0113rci\/pienu.<\/p>\n

Neapstr\u0101d\u0101tus Indijas riekstus m\u0113rc\u0113 2-3 stundas \u016bden\u012b un r\u016bp\u012bgi noskalo, tad virtuves kombain\u0101 vai blender\u012b sastr\u0101d\u0101 vienm\u0113r\u012bg\u0101 mas\u0101, pievienojot \u016bdeni v\u0113lam\u0101s konsistences sasnieg\u0161anai. \u0160\u0101d\u0101 veid\u0101 vari pagatavot gardu kr\u0113m\u012bgu m\u0113rci vai sviestmai\u017eu sm\u0113ri. M\u0113rces vai sviestmai\u017eu sm\u0113res masai pievienojiet, piem\u0113ram, \u0137iploku, dilles, saul\u0113 kalt\u0113tus tom\u0101tus, kariju, koriandru, \u010dili vai k\u0101du citu m\u012b\u013c\u0101ko gar\u0161vielu \u2013 iesp\u0113jas ir bezgal\u012bgas! Neaizmirsti pievienot ar\u012b s\u0101li.<\/p>\n

Tie\u0161i t\u0101d\u0101 pa\u0161\u0101 veid\u0101 no Indijas riekstiem iesp\u0113jams pagatavot ar\u012b desertu, kas l\u012bdzin\u0101s biezpiena kr\u0113mam. \u0160im nol\u016bkam pievienojiet saldin\u0101t\u0101ju un baudiet to, piem\u0113ram, ar svaig\u0101m og\u0101m!<\/p>\n

\"india \u00a0 <\/a>\"vegan<\/a><\/p>\n

Papildus m\u0113rc\u0113m un kr\u0113miem no Indijas riekstiem iesp\u0113jams pagatavot v\u0113l daudz citas gar\u0161\u012bgas lietas \u2013 veg\u0101no sieru, grauzd\u0113tus Indijas riekstu gabali\u0146us pievienot musli, uztais\u012bt riekstu sviestu, pagatavot Indijas riekstu pienu. T\u0101pat var Indijas riekstus pievienot r\u012bsu \u0113dieniem, sal\u0101tiem un uzbirdin\u0101t uz ban\u0101nu maizes pirms lik\u0161anas cepe\u0161kr\u0101sn\u012b. Labu eksperiment\u0113\u0161anu!<\/p>\n

\u201eCentralsun\u201c e-veikal\u0101 var ieg\u0101d\u0101ties veselus Indijas riekstus un Indijas riekstus gabali\u0146os, kas ir ide\u0101li tie\u0161i kr\u0113mu\/m\u0113r\u010du un taml\u012bdz\u012bga pagatavo\u0161anai. Indijas riekstu gabali\u0146i ir iev\u0113rojami l\u0113t\u0101ki par veseliem riekstiem. Iepaz\u012bsties ar pied\u0101v\u0101jumu \u0160EIT<\/strong><\/a><\/p>\n

 <\/p>\n

VALRIEKSTI<\/strong><\/h3>\n

Valrieksti, kuru izcelsme n\u0101k no Persijas, ir viens lielisks super\u0113diens, turkl\u0101t daudz\u0113j\u0101d\u0101 zi\u0146\u0101. B\u016bdami bag\u0101t\u012bgs olbaltumvielu un \u0161\u0137iedrvielu avots, valriekstus saturo\u0161i sm\u016btiji pal\u012bdz\u0113s Tev justies pat\u012bkami pa\u0113du\u0161am krietni ilg\u0101k nek\u0101 parasti. Valrieksti satur ar\u012b, piem\u0113ram, varu un fosforu, kas ir \u013coti nepiecie\u0161ami, lai saglab\u0101tu optim\u0101lu kaulu vesel\u012bbu. \u0160is super\u0113diens pal\u012bdz ar\u012b att\u012br\u012bt gremo\u0161anas traktu un labi ietekm\u0113 zarnu traktu. Valriekstam piem\u012bt pat prebiotiskas \u012bpa\u0161\u012bbas.<\/p>\n

ASV Luizi\u0101nas \u0161tata universit\u0101tes vado\u0161ais p\u0113tnieks Lauris B\u0113rlijs (Lauri Byerley<\/em>) sav\u0101 p\u0113t\u012bjum\u0101 atkl\u0101ja, ka valriekstu lieto\u0161ana ikdienas uztur\u0101 palielin\u0101ja Lactobacillus<\/em>, Ruminococcus<\/em> un Roseburia<\/em> daudzumu, kas uzlabo zarnu funkcijas.<\/p>\n

Bag\u0101t\u012bgs B grupas vitam\u012bnu avots \u2013 grauzd\u0113ts, nes\u0101l\u012bts valrieksts \u2013 ir ar\u012b \u0101rk\u0101rt\u012bgi nepiecie\u0161ams gr\u016btniec\u012bbas laik\u0101 aug\u013ca aug\u0161anai. P\u0113t\u012bjum\u0101, kas public\u0113ts \u017eurn\u0101l\u0101 European Journal of Epidemiology<\/em>, nor\u0101d\u012bts, ka, ja m\u0101tes gr\u016btniec\u012bbas pirmaj\u0101 trimestr\u012b lietoja ar riekstiem bag\u0101tu uzturu (ieskaitot valriekstus), b\u0113rnam bija paaugstin\u0101ta neirolo\u0123isk\u0101 att\u012bst\u012bba.<\/p>\n

Ko gar\u0161\u012bgu var\u0113tu pagatavot no valriekstiem? Uzber uz tvaic\u0113tiem za\u013cajiem d\u0101rze\u0146iem, piem\u0113ram, za\u013caj\u0101m pupi\u0146\u0101m, broko\u013ciem vai spar\u0123e\u013ciem, sauju rupji sasmalcin\u0101tu valriekstu vai p\u0101rber tos \u0100zijas stil\u0101 ceptiem d\u0101rze\u0146iem, vai ar\u012b, piem\u0113ram, d\u0101rze\u0146u karijam.<\/p>\n

Starp citu, valrieksts ir ar\u012b lab\u0101kais rieksts cep\u0161anai, \u012bpa\u0161i t\u0101p\u0113c, ka, cepot, tas saglab\u0101 savu pat\u012bkamo krauk\u0161\u0137\u012bgo konsistenci. Piem\u0113ram, \u0101tr\u0101s maizes, smalkmaiz\u012btes, cepumi, kukul\u012b\u0161i un k\u016bkas ir tie, kuru cep\u0161anai vari veiksm\u012bgi izmantot tie\u0161i valriekstus. Noteikti pieliec vesel\u012bgos, gar\u0161\u012bgos un krauk\u0161\u0137\u012bgos valriekstus ar\u012b braunijam \u2013 tas ir neticami gar\u0161\u012bgs salikums! Valrieksti ir parasta granolas sast\u0101vda\u013ca, ta\u010du tie ir ar\u012b \u013coti piem\u0113roti uzb\u0113r\u0161anai, piem\u0113ram, r\u012bta siltajai auzu p\u0101rslu biezputrai. Valrieksti labi iederas ar\u012b pesto.<\/p>\n

\"P-Hkli\"<\/a> \u00a0 \u00a0\"P<\/a><\/p>\n

MANDELES<\/strong><\/h3>\n

Mandeles \u2013 iesp\u0113jams, pat visperfekt\u0101k\u0101 uzkoda pasaul\u0113 \u2013 izcelsme mekl\u0113jama senos laikos augl\u012bgaj\u0101 Vidusj\u016bras augsn\u0113, kur t\u0101s bija \u013coti iecien\u012btas. Mandeles ir lielisks E vitam\u012bna, magnija un mang\u0101na, \u0161\u0137iedrvielu, vara, fosfora un riboflav\u012bna avots.<\/p>\n

Mande\u013cu pienu, vienu no popul\u0101r\u0101kaj\u0101m tradicion\u0101l\u0101 piena alternat\u012bv\u0101m p\u0113d\u0113j\u0101 laik\u0101, vari pagatavot ar\u012b pats m\u0101j\u0101s, p\u0113c izv\u0113les pievienojot, piem\u0113ram, steviju vai vani\u013cu. Mandeles vari pievienot, piem\u0113ram, sal\u0101tiem, jogurtam vai musli, padarot tos v\u0113l vesel\u012bg\u0101kus un gard\u0101kus. Viens pat\u012bkams knifs ir uzsm\u0113r\u0113t mande\u013cu sviestu selerijai vai \u0101bolam. Vai ar\u012b izmanto nesaldin\u0101tu mande\u013cu pienu, piem\u0113ram, sm\u016btijos un m\u0113rc\u0113s, vai k\u0101p\u0113c ne ar\u012b, piem\u0113ram, pank\u016bk\u0101s.<\/p>\n

Mande\u013cu pienu pagatavo \u0161\u0101di:<\/p>\n

Liec izm\u0113rc\u0113tas mandeles, \u016bdeni, s\u0101li vai k\u0101du citu piedevu blender\u012b un sablender\u0113 viendab\u012bg\u0101 mas\u0101. Nok\u0101s, izmantojot riekstu piena maisi\u0146u vai pl\u0101nu kokvilnas audumu. Ielej pienu burk\u0101 un uzglab\u0101 ledusskap\u012b.<\/p>\n

\"p\u00e4hklibatoon\"<\/a> \u00a0 \u00a0\"mandlipiim\"<\/a><\/p>\n

<\/h3>\n

LAZDU RIEKSTI<\/strong><\/h3>\n

Kur\u0161 sp\u0113j pretoties lazdu riekstiem? \u0160ie saldie rieksti ir ne tikai gar\u0161\u012bgi, bet, protams, ar\u012b vesel\u012bgi! Lazdu rieksti n\u0101kot no vair\u0101k nek\u0101 5000 gadus sen\u0101s \u0136\u012bnas. Vecaj\u0101 \u0136\u012bn\u0101 (aptuveni 2000 pirms Kristus) lazdu rieksti tika uzskat\u012bti par sv\u0113to \u0113dienu, bet Vecaj\u0101 Grie\u0137ij\u0101 (aptuveni 40 gadus p\u0113c Kristus) \u0101rsts Dioscoridess rakst\u012bja, ka lazdu riekstu pasta var \u0101rst\u0113t klepu, saaukst\u0113\u0161anos un pat plikpaur\u012bbu.<\/p>\n

Tiek uzskat\u012bts, ka lazdu rieksti nov\u0113r\u0161 faktorus, kas izraisa audz\u0113ja \u0161\u016bnu att\u012bst\u012bbu. Beta-sitosterols, savienojums, kas atrodams lazdu riekstos, samazina kr\u016bts un prostatas audz\u0113ja risku. Vair\u0101kos p\u0113t\u012bjumos secin\u0101ts, ka lazdu rieksti satur alfa-tokoferolu (E vitam\u012bna tipu), kas samazina ur\u012bnp\u016b\u0161\u013ca audz\u0113ja risku. Lazdu rieksti ide\u0101li iederas desertos. Malti lazdu rieksti lieliski der k\u0101 gar\u0161viela, piem\u0113ram, kafijai!<\/p>\n

Lazdu rieksti ir popul\u0101ra sast\u0101vda\u013ca \u0161okol\u0101des un riekstu sviest\u0101, ko nereti taut\u0101 d\u0113v\u0113 vienk\u0101r\u0161i par \u201cNutella\u201d, kas ar\u012b viegli pagatavojams m\u0101j\u0101s. No lazdu riekstiem var uztais\u012bt ar\u012b sm\u0113ri\u0146u, ko var lietot t\u0101pat k\u0101 mande\u013cu sviestu, un, protams, lazdu riekstu pienu, ko ar\u012b ir \u013coti viegli pagatavot pa\u0161am m\u0101j\u0101s!<\/p>\n

\u0160okol\u0101des un lazdu riekstu sviestu pagatavo \u0161\u0101di:<\/p>\n

Lazdu riekstus viegli apgrauzd\u0113 un noliec atdzist. Blender\u012b sama\u013c m\u012bkst\u0101s dateles, p\u0113c gar\u0161as pievieno neapstr\u0101d\u0101tu kakao pulveri un nedaudz \u016bdens. Kad rieksti ir atdzisu\u0161i, sablender\u0113 tos blender\u012b riekstu sviest\u0101. \u013bauj atkal atdzist. P\u0113c tam pievieno riekstu sviestam date\u013cu un kakao m\u0113rci l\u012bdz abas masas ir vienm\u0113r\u012bgi sajauku\u0161\u0101s. Sm\u0113r\u0113 uz pank\u016bk\u0101m, r\u012bsu maizes, \u0101bola vai \u0113d vienk\u0101r\u0161i ar karoti.<\/p>\n

Da\u017ei \u0161im kr\u0113mam pievieno ar\u012b avokado, lai padar\u012btu to kr\u0113m\u012bg\u0101ku.<\/p>\n

\"sarapuup\u00e4hklikreem\"<\/a> \u00a0 \u00a0\"sarapuup\u00e4hkli<\/a><\/p>\n

<\/h3>\n

PIST\u0100CIJAS<\/strong><\/h3>\n

Pist\u0101cijas ir slavenas ar augstu olbaltumvielu, kalcija, dzelzs, ole\u012bnsk\u0101bju un antioksidantu saturu. Turkl\u0101t t\u0101s ar\u012b bag\u0101t\u012bgi satur B6 vitam\u012bnu un daudz k\u0101lija. Pist\u0101cijas ar\u012b neticami labv\u0113l\u012bgi ietekm\u0113 asinis, im\u016bnsist\u0113mu, sirds un asinsvadu sist\u0113mu, k\u0101 ar\u012b musku\u013cus un nervu sist\u0113mu. Pist\u0101cijas ir ar\u012b bag\u0101tas ar \u0161\u0137iedrviel\u0101m, un tas ir atbalsts zarnu trakta bakt\u0113rij\u0101m. J\u0113lie pist\u0101ciju rieksti ir \u013coti noder\u012bgi, piem\u0113ram, aizciet\u0113jumu, sausas \u0101das gad\u012bjum\u0101 un labv\u0113l\u012bgi ietekm\u0113 ar\u012b aknu un nieru darb\u012bbu.<\/p>\n

Ko gar\u0161\u012bgu var\u0113tu pagatavot ar \u0161iem br\u012bni\u0161\u0137\u012bgajiem riekstiem? Noteikti tos var uzb\u0113rt da\u017e\u0101diem sal\u0101tiem un r\u012bsu \u0113dieniem. Bie\u017ei vien ar sasmalcin\u0101t\u0101m pist\u0101cij\u0101m rot\u0101 ar\u012b k\u016bkas, sald\u0113jumus, cepumus un citus desertus. Pist\u0101cijas br\u012bni\u0161\u0137\u012bgi der ar\u012b svaig\u0101s k\u016bkas pagatavo\u0161anai un ener\u0123ijas bumbi\u0146\u0101s\/batoni\u0146os. Noteikti no pist\u0101cij\u0101m var tais\u012bt ar\u012b riekstu sviestu un k\u0101p\u0113c gan ne ar\u012b riekstu pienu!<\/p>\n

\u201eCentralsun\u201c e-veikal\u0101 nop\u0113rkam\u0101s pist\u0101cijas ir bez mizas, nav grauzd\u0113tas un t\u0101m nav pievienots s\u0101ls! Ar riekstu pied\u0101v\u0101jumu vari iepaz\u012bties \u0160EIT.<\/strong><\/a><\/p>\n

\"Pistaatsia<\/a> \u00a0 \u00a0<\/a>\"Pistaatsia<\/a><\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Rieksti ir lielisks uzturvielu, vesel\u012bgu tauku un olbaltumvielu avots. Tie ir br\u012bni\u0161\u0137\u012bgi piem\u0113roti k\u0101 vesel\u012bga uzkoda, bet no riekstiem var<\/p>\n","protected":false},"author":4,"featured_media":282240,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[791],"tags":[],"class_list":["post-285421","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogs"],"yoast_head":"\nRiekstu noder\u012bgums un lieto\u0161anas veidi — Centralsun<\/title>\n<meta name=\"description\" content=\"Rie\u0161utai taip pat yra puikus maistini\u0173 med\u017eiag\u0173 \u0161altinis, sveikas riebal\u0173 ir baltym\u0173 \u0161altinis. 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