{"id":31030,"date":"2025-06-12T09:16:53","date_gmt":"2025-06-12T09:16:53","guid":{"rendered":"https:\/\/tiche.lt\/2025\/06\/12\/kuidas-saada-oma-toidust-iga-paev-oige-kogus-kaltsiumi\/"},"modified":"2025-06-12T09:16:55","modified_gmt":"2025-06-12T09:16:55","slug":"kuidas-saada-oma-toidust-iga-paev-oige-kogus-kaltsiumi","status":"publish","type":"post","link":"https:\/\/tiche.lt\/et\/2025\/06\/12\/kuidas-saada-oma-toidust-iga-paev-oige-kogus-kaltsiumi\/","title":{"rendered":"Kuidas saada oma toidust iga p\u00e4ev \u00f5ige kogus kaltsiumi"},"content":{"rendered":"<p><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\"  style='background-color: rgba(255,255,255,0);background-position: center center;background-repeat: no-repeat;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;'><div class=\"fusion-builder-row fusion-row \"><div  class=\"fusion-layout-column fusion_builder_column fusion_builder_column_1_1 fusion-builder-column-1 fusion-one-full fusion-column-first fusion-column-last 1_1\"  style='margin-top:0px;margin-bottom:20px;'>\n\t\t\t\t\t<div class=\"fusion-column-wrapper\" style=\"padding: 0px 0px 0px 0px;background-position:left top;background-repeat:no-repeat;-webkit-background-size:cover;-moz-background-size:cover;-o-background-size:cover;background-size:cover;\"   data-bg-url=\"\">\n\t\t\t\t\t\t<style type=\"text\/css\"><\/style><div class=\"fusion-title title fusion-title-1 fusion-title-center fusion-title-text fusion-title-size-three\" style=\"margin-top:0px;margin-bottom:30px;\"><div class=\"title-sep-container title-sep-container-left\"><div class=\"title-sep sep-\" style=\"border-color:#e2e2e2;\"><\/div><\/div><h3 class=\"title-heading-center\" style=\"margin:0;\"><span style=\"color: #262c6a;\">Mineraal, mille puudus v\u00f5ib p\u00f5hjustada palju ebameeldivaid tundeid<\/span><\/h3><div class=\"title-sep-container title-sep-container-right\"><div class=\"title-sep sep-\" style=\"border-color:#e2e2e2;\"><\/div><\/div><\/div><div class=\"fusion-text\"><p style=\"text-align: justify;\">K\u00f5ik on ilmselt kuulnud, et kaltsium on meie keha jaoks h\u00e4davajalik, sest ilma selleta on meie luud ja hambad n\u00f5rgad. Jah, hambaarstid ja traumatoloogid on \u00fcksmeelselt n\u00f5us, et see mineraal on \u00fcks meie keha k\u00f5ige olulisemaid \u201eehitusplokke\u201c. Piisav kogus on oluline nii noortele kui ka vanadele. Uuringud on n\u00e4idanud, et selle mineraali ebapiisav saamine lapsep\u00f5lves ja nooruses toob vanemas eas kaasa tagaj\u00e4rjed: luud h\u00f5renevad, luud on haavatavamad ja hambad on n\u00f5rgad, mis viib regulaarsete hambaarsti k\u00fclastusteni. Toitumisasjatundjad on \u00fchel meelel, et kui me igap\u00e4evaselt oma toidule vajalikku kogust seda mineraali lisame, ei teki meil mingeid probleeme. Niisiis, kui palju on vaja ja millised toidud sisaldavad seda looduslikku mineraali k\u00f5ige rohkem?     <\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-2 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\"  style='background-color: rgba(255,255,255,0);background-position: center center;background-repeat: no-repeat;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;'><div class=\"fusion-builder-row fusion-row \"><div  class=\"fusion-layout-column fusion_builder_column fusion_builder_column_2_3 fusion-builder-column-2 fusion-two-third fusion-column-first 2_3\"  style='margin-top:0px;margin-bottom:20px;width:66.66%;width:calc(66.66% - ( ( 4% ) * 0.6666 ) );margin-right: 4%;'>\n\t\t\t\t\t<div class=\"fusion-column-wrapper\" style=\"padding: 0px 0px 0px 0px;background-position:left top;background-repeat:no-repeat;-webkit-background-size:cover;-moz-background-size:cover;-o-background-size:cover;background-size:cover;\"   data-bg-url=\"\">\n\t\t\t\t\t\t<div class=\"fusion-text\"><p style=\"text-align: justify;\">Kui paljudes v\u00e4lisriikides on kaltsiumisoovitused esitatud vanuse alusel (eri vanuser\u00fchmade lastele, kuni 50-aastastele ja vanematele t\u00e4iskasvanutele), siis Leedus on need soovitused \u00fcldisemad. Leedu Vabariigi tervishoiuministri poolt heaks kiidetud soovituste kohaselt, mida ta edastab k\u00f5igile meditsiiniasutustele, arstidele ja \u00fcldsusele, on t\u00e4iskasvanu p\u00e4evane kaltsiumikogus 900 mg. Oluline on m\u00e4rkida, et soovitus on \u00fcldine, sest see ei erine n\u00e4iteks naiste ja meeste puhul. Siiski ei ole haruldane, et arstid soovitavad naistele suuremat kaltsiumikogust, sest nende luud kalduvad rohkem h\u00f5renema. Minevikus oli eriti populaarne anda suuremat kaltsiumikogust rasedatele naistele, et lapsel oleks juba emakas tugevam luustik. See soovitus ei ole aga enam \u00fcldine ja rasedale naisele peaks arst andma n\u00f5u, kuidas seda mineraalainet t\u00e4iendada.     <\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div><div  class=\"fusion-layout-column fusion_builder_column fusion_builder_column_1_3 fusion-builder-column-3 fusion-one-third fusion-column-last 1_3\"  style='margin-top:0px;margin-bottom:20px;width:33.33%;width:calc(33.33% - ( ( 4% ) * 0.3333 ) );'>\n\t\t\t\t\t<div class=\"fusion-column-wrapper\" style=\"padding: 0px 0px 0px 0px;background-position:left top;background-repeat:no-repeat;-webkit-background-size:cover;-moz-background-size:cover;-o-background-size:cover;background-size:cover;\"   data-bg-url=\"\">\n\t\t\t\t\t\t<span class=\"fusion-imageframe imageframe-none imageframe-1 hover-type-none\"><img loading=\"lazy\" src=\"https:\/\/tiche.lt\/wp-content\/uploads\/2020\/06\/kalcis-2.jpg\" width=\"771\" height=\"510\" alt=\"\" title=\"Kaltsium 2\" class=\"img-responsive wp-image-29016\" srcset=\"https:\/\/tiche.lt\/wp-content\/uploads\/2020\/06\/kalcis-2-200x132.jpg 200w, https:\/\/tiche.lt\/wp-content\/uploads\/2020\/06\/kalcis-2-400x265.jpg 400w, https:\/\/tiche.lt\/wp-content\/uploads\/2020\/06\/kalcis-2-600x397.jpg 600w, https:\/\/tiche.lt\/wp-content\/uploads\/2020\/06\/kalcis-2.jpg 771w\" sizes=\"(max-width: 800px) 100vw, 400px\" \/><\/span><div class=\"fusion-clearfix\"><\/div>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div><\/div><\/div><div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-3 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\"  style='background-color: rgba(255,255,255,0);background-position: center center;background-repeat: no-repeat;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;'><div class=\"fusion-builder-row fusion-row \"><div  class=\"fusion-layout-column fusion_builder_column fusion_builder_column_1_1 fusion-builder-column-4 fusion-one-full fusion-column-first fusion-column-last 1_1\"  style='margin-top:0px;margin-bottom:20px;'>\n\t\t\t\t\t<div class=\"fusion-column-wrapper\" style=\"padding: 0px 0px 0px 0px;background-position:left top;background-repeat:no-repeat;-webkit-background-size:cover;-moz-background-size:cover;-o-background-size:cover;background-size:cover;\"   data-bg-url=\"\">\n\t\t\t\t\t\t<div class=\"fusion-text\"><p style=\"text-align: justify;\">Piisava kaltsiumi saamine on t\u00e4nap\u00e4eval eriti soodne. Miks? Selgub, et see mineraal on lihtsalt \u201es\u00f5ltuvuses\u201c D-vitamiinist. Selleks, et kaltsium saaks meie organismis v\u00f5imalikult t\u00f5husalt imenduda, peame samal ajal saama piisavalt D-vitamiini. K\u00f5ige lihtsam viis seda teha on v\u00f5tta igap\u00e4evane p\u00e4ikesevann. Vaid 20 minutit otseses p\u00e4ikesevalguses on piisav, et rahuldada see vajadus ilma t\u00e4iendavate toidulisandite kasutamiseta. Suvel, kui p\u00e4evad on p\u00e4ikesepaistelised, on lihtsalt oluline mitte j\u00e4tta kasutamata v\u00f5imalust \u201et\u00e4iendada\u201c oma keha D-vitamiiniga ja koguda varusid pimedaks hooajaks.     <\/p>\n<p style=\"text-align: justify;\">Kus peitub kaltsium meie kehas? 99% organismi kaltsiumivarudest asub luudes ja hammastes. Kaltsium s\u00e4ilitab nende struktuuri ja funktsiooni. V\u00e4hem kui 1% keha kaltsiumist on vajalik muudeks keha funktsioonideks, nagu veresoonte kokkut\u00f5mbumine ja laienemine, lihaste toimimine, hormoonide tasakaal ja n\u00e4rvisignaalide edastamine. Mitte ilmaasjata ei seostata puudust s\u00fcdameprobleemide, depressiooni ja \u00fcldise n\u00f5rkusega. Mida vanemaks inimene saab, seda teravamaks muutub iga selline h\u00e4ire ja kui tekib kompleksne h\u00e4ire, tuleb otsida ravi ja lahendusi, sest enam ei piisa lihtsalt igap\u00e4evase kaltsiumitarbimise tagamisest.       <\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div><div  class=\"fusion-layout-column fusion_builder_column fusion_builder_column_1_2 fusion-builder-column-5 fusion-one-half fusion-column-first 1_2\"  style='margin-top:0px;margin-bottom:20px;width:50%;width:calc(50% - ( ( 4% ) * 0.5 ) );margin-right: 4%;'>\n\t\t\t\t\t<div class=\"fusion-column-wrapper\" style=\"padding: 0px 0px 0px 0px;background-position:left top;background-repeat:no-repeat;-webkit-background-size:cover;-moz-background-size:cover;-o-background-size:cover;background-size:cover;\"   data-bg-url=\"\">\n\t\t\t\t\t\t<span class=\"fusion-imageframe imageframe-none imageframe-2 hover-type-none\"><img loading=\"lazy\" src=\"https:\/\/tiche.lt\/wp-content\/uploads\/2020\/06\/AdobeStock_303103371.jpeg\" width=\"768\" height=\"511\" alt=\"\" title=\"Kaltsium\" class=\"img-responsive wp-image-28586\" srcset=\"https:\/\/tiche.lt\/wp-content\/uploads\/2020\/06\/AdobeStock_303103371-200x133.jpeg 200w, https:\/\/tiche.lt\/wp-content\/uploads\/2020\/06\/AdobeStock_303103371-400x266.jpeg 400w, https:\/\/tiche.lt\/wp-content\/uploads\/2020\/06\/AdobeStock_303103371-600x399.jpeg 600w, https:\/\/tiche.lt\/wp-content\/uploads\/2020\/06\/AdobeStock_303103371.jpeg 768w\" sizes=\"(max-width: 800px) 100vw, 600px\" \/><\/span><div class=\"fusion-clearfix\"><\/div>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div><div  class=\"fusion-layout-column fusion_builder_column fusion_builder_column_1_2 fusion-builder-column-6 fusion-one-half fusion-column-last 1_2\"  style='margin-top:0px;margin-bottom:20px;width:50%;width:calc(50% - ( ( 4% ) * 0.5 ) );'>\n\t\t\t\t\t<div class=\"fusion-column-wrapper\" style=\"padding: 0px 0px 0px 0px;background-position:left top;background-repeat:no-repeat;-webkit-background-size:cover;-moz-background-size:cover;-o-background-size:cover;background-size:cover;\"   data-bg-url=\"\">\n\t\t\t\t\t\t<div class=\"fusion-text\"><p>Ilueksperdid m\u00e4rgivad, et kaltsium ei ole hea mitte ainult \u00fcldisele tervisele, vaid ka nahale, juustele ja k\u00fc\u00fcntele. Mis annab kaltsiumipuuduse \u00e4ra? V\u00f5id hakata tundma luuvalu, kipitustunnet, iiveldust, k\u00fc\u00fcned v\u00f5ivad muutuda n\u00f5rgaks ja hapraks, v\u00f5id m\u00e4rgata probleeme juustega &#8211; juukseotsad murduvad pidevalt ning juuksed ise on \u00e4\u00e4rmiselt n\u00f5rgad ja haprad. Kui me tahame iga p\u00e4ev piisavalt kaltsiumi saada, peame s\u00f6\u00f6ma kaltsiumirikkaid toiduaineid. K\u00f5igepealt tulevad k\u00f6\u00f6giviljad. N\u00e4iteks kapsas, brokoli, oad, kikerherned, naeris, erinevad salatid (lehtkapsas, spinat, rukola, peedi- v\u00f5i naerisalati lehed). Segades k\u00f5iki v\u00f5i m\u00f5nda neist toodetest kokku, saad suurep\u00e4rase maitsega salati, mida saab maitsestada oliivi\u00f5li, soola ja pipraga. P\u00e4rast seda salatit suure kausi s\u00f6\u00f6mist olete kindel, et teie igap\u00e4evane kaltsiumitarbimine on tagatud.<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div><div  class=\"fusion-layout-column fusion_builder_column fusion_builder_column_1_1 fusion-builder-column-7 fusion-one-full fusion-column-first fusion-column-last 1_1\"  style='margin-top:0px;margin-bottom:20px;'>\n\t\t\t\t\t<div class=\"fusion-column-wrapper\" style=\"padding: 0px 0px 0px 0px;background-position:left top;background-repeat:no-repeat;-webkit-background-size:cover;-moz-background-size:cover;-o-background-size:cover;background-size:cover;\"   data-bg-url=\"\">\n\t\t\t\t\t\t<div class=\"fusion-text\"><p style=\"text-align: justify;\">Kui olete taimetoitlane v\u00f5i vegan, on t\u00f5en\u00e4oliselt veelgi raskem saada toidust piisavalt kaltsiumi. Siiski v\u00f5ite seda saada sojatoodetest. Sojaoad ei sisalda mitte ainult kaltsiumi, vaid ka kiudaineid, mis on meie organismile h\u00e4davajalikud. Garanteeri oma toidud tofujuustu, sojajuustuga. Kala, eriti l\u00f5he ja sardiinid, sisaldavad samuti palju kaltsiumi. V\u00e4ike portsjon v\u00e4rsket v\u00f5i konserveeritud l\u00f5het sisaldab 340-350 milligrammi kaltsiumi. V\u00e4ga soovitatav on kondiga l\u00f5hekonserv, sest see s\u00e4ilitab k\u00f5rgeima kaltsiumikontsentratsiooni. Kuumadel p\u00e4evadel kaotame oma kehast palju mineraale, seega pidage meeles, et me saame s\u00e4ilitada \u00f5ige koguse mineraale mitte ainult toidu, vaid ka loodusliku mineraalvee kaudu, mis sisaldab magneesiumi, kaltsiumi ja teisi mineraale. Poolteist liitrit sellist vett p\u00e4evas ja te ei tunne end deh\u00fcdratsioonina, olete energilisem ja aktiivsem.        <\/p>\n<p style=\"text-align: justify;\">Kuigi toitumisspetsialistid ja arstid r\u00e4\u00e4givad palju kaltsiumi kasulikkusest meie kehale, on iga\u00fcks meist ise oma tervise ja heaolu \u201esepp\u201c. \u00c4rge unustage iga p\u00e4ev oma men\u00fc\u00fcd l\u00e4bi m\u00f5elda ja planeerida. Hoidke see nii, et selles oleks minimaalselt kasutuid, v\u00e4\u00e4rtusetuid toiduaineid ja maksimaalselt tervislikke, tasakaalustatud, kasulikke tooteid. Kui m\u00f5tlete, mida t\u00e4na s\u00fc\u00fca, \u00e4rge unustage toiduaineid, mis aitavad teil t\u00e4ita oma igap\u00e4evast kaltsiumitarbimist.   <\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div>\n\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div><\/div><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":3,"featured_media":28611,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true},"categories":[337],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>KEEP IN MEELDE | Kuidas ma saan oma toidust iga p\u00e4ev \u00f5iges koguses kaltsiumi?<\/title>\n<meta name=\"description\" content=\"Kaltsium on meie keha jaoks h\u00e4davajalik. 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