{"id":19605,"date":"2020-06-18T10:33:43","date_gmt":"2020-06-18T10:33:43","guid":{"rendered":"https:\/\/tiche.lt\/2020\/06\/18\/kaip-kasdien-su-maistu-gauti-reikiama-kalcio-kieki\/"},"modified":"2020-11-04T13:07:15","modified_gmt":"2020-11-04T13:07:15","slug":"ka-katru-dienu-uznemt-nepieciesamo-kalcija-daudzumu-ar-partiku","status":"publish","type":"post","link":"https:\/\/tiche.lt\/lv\/2020\/06\/18\/ka-katru-dienu-uznemt-nepieciesamo-kalcija-daudzumu-ar-partiku\/","title":{"rendered":"K\u0101 katru dienu uz\u0146emt nepiecie\u0161amo kalcija daudzumu ar p\u0101rtiku"},"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;\">Miner\u0101lvielas, kuru tr\u016bkums var izrais\u012bt daudzas nepat\u012bkamas saj\u016btas<\/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;\">Visdr\u012bz\u0101k visi ir dzird\u0113ju\u0161i, ka m\u016bsu organismam ir nepiecie\u0161ams kalcijs, jo bez t\u0101 b\u016bs v\u0101ji kauli un zobi. J\u0101, zob\u0101rsti un traumatologi vienbals\u012bgi piekr\u012bt \u2013 \u0161\u012b miner\u0101lviela ir viens no m\u016bsu \u0137erme\u0146a b\u016btiskajiem \u201cb\u016bvmateri\u0101liem\u201d. Pietiekams kalcija daudzums ir svar\u012bgs ikvienam \u2013 gan jaunam, gan vecam. P\u0113t\u012bjumi ir par\u0101d\u012bju\u0161i, ka b\u0113rn\u012bb\u0101 un jaun\u012bb\u0101 neuz\u0146emot pietiekami daudz \u0161\u012bs miner\u0101lvielas, sekas ir man\u0101mas v\u0113l\u0101kajos gados: kauli k\u013c\u016bst trausli, \u013coti viegli savainojami, un slikt\u0101 zobu st\u0101vok\u013ca d\u0113\u013c bie\u017ei ir j\u0101apmekl\u0113 zob\u0101rsts. Uztura eksperti ir vien\u0101s dom\u0101s \u2013 ja katru dienu savu uzturu papildin\u0101sim ar nepiecie\u0161amo daudzumu \u0161\u012bs miner\u0101lvielas, probl\u0113mu neb\u016bs. T\u0101tad cik daudz un k\u0101dos p\u0101rtikas produktos sl\u0113pjas \u0161\u012b dabas bag\u0101t\u012bba?<\/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;\">Lai gan daudz\u0101s \u0101rvalst\u012bs ieteikumi par kalciju\u00a0 tiek sniegti atbilsto\u0161i cilv\u0113ka vecumam (b\u0113rniem pa da\u017e\u0101d\u0101m vecuma grup\u0101m, pieaugu\u0161ajiem, kas jaun\u0101ki par piecdesmit gadiem, un vec\u0101kiem). Lietuv\u0101 tie ir kop\u012bgi visiem. Saska\u0146\u0101 ar LR vesel\u012bbas ministra apstiprin\u0101tajiem ieteikumiem vis\u0101m medic\u012bnas iest\u0101d\u0113m, medi\u0137iem un iedz\u012bvot\u0101jiem kalcija diennakts deva pieaugu\u0161ajam ir 900 mg. Svar\u012bgi piev\u0113rst uzman\u012bbu tam, ka ieteikums ir visp\u0101r\u0113js, jo, piem\u0113ram, tas neat\u0161\u0137iras sieviet\u0113m un v\u012brie\u0161iem. Tom\u0113r nereti medi\u0137i liel\u0101ku kalcija daudzumu iesaka sieviet\u0113m, jo vi\u0146u kauliem ir liel\u0101ka nosliece k\u013c\u016bt trausliem. Sen\u0101k bija \u013coti popul\u0101ri noteikt liel\u0101ku magnija daudzumu gr\u016btniec\u0113m, lai b\u0113rns jau m\u0101tes dzemd\u0113 ieg\u016btu stipr\u0101ku kaulu strukt\u016bru. Tiesa, jau vair\u0101kus gadus \u0161is ieteikums vairs nav visp\u0101r\u0113js, un \u0161\u012bs miner\u0101lvielas papildu lieto\u0161anu gr\u016btniecei iesaka uzraugo\u0161ais \u0101rsts.<\/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=\"kalcis 2\" class=\"img-responsive wp-image-12729\" 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;\">Uz\u0146emt pietiekamu kalcija daudzumu pa\u0161laik ir \u013coti viegli. K\u0101d\u0113\u013c? Izr\u0101d\u0101s, ka \u0161\u012b miner\u0101lviela ir tie\u0161\u0101 veid\u0101 atkar\u012bga no D vitam\u012bna. Lai m\u016bsu organisms p\u0113c iesp\u0113jas efekt\u012bv\u0101k uzs\u016bktu kalciju, vienlaikus ir nepiecie\u0161ams uz\u0146emt ar\u012b pietiekamu D vitam\u012bna daudzumu. Viegl\u0101kais veids, k\u0101 to izdar\u012bt, ir katru dienu baud\u012bt saules \u201cvannas\u201d . Pietiks ar 20 min\u016bt\u0113m tie\u0161os saules staros, lai apmierin\u0101tu \u0161o vajadz\u012bbu, un nav nepiecie\u0161amas papildu piedevas. Vasar\u0101, kad dienas laik\u0101 lutina saule, ir svar\u012bgi nepalaist gar\u0101m iesp\u0113ju \u201cuzpild\u012bt\u201d savu organismu ar D vitam\u012bnu un uzkr\u0101t t\u0101 rezerves tum\u0161ajai sezonai.<\/p>\n<p style=\"text-align: justify;\">Kur m\u016bsu organism\u0101 sl\u0113pjas kalcijs? 99% no organisma kalcija rezerv\u0113m ir kaulos un zobos. Kalcijs uztur to strukt\u016bru un funkcijas. Nedaudz maz\u0101k par 1% no visa \u0137ermen\u012b eso\u0161\u0101 kalcija ir nepiecie\u0161ams cit\u0101m organisma funkcij\u0101m: asinsvadu sarau\u0161an\u0101s un papla\u0161in\u0101\u0161an\u0101s, musku\u013cu darb\u012bbai, hormon\u0101lajam l\u012bdzsvaram, nervu sign\u0101lu p\u0101rraidei. Ne velti t\u0101 tr\u016bkums ir saist\u012bts gan ar sirdsdarb\u012bbas trauc\u0113jumiem, gan depresiju, gan ar visp\u0101r\u0113ju \u0137erme\u0146a v\u0101jumu. Jo persona ir gados vec\u0101ka, jo \u0161\u0101di trauc\u0113jumi ir aktu\u0101l\u0101ki, un, rodoties visp\u0101r\u0113jam v\u0101rgumam, ir j\u0101\u0101rst\u0113jas un j\u0101mekl\u0113 risin\u0101jums, nepietiek tikai ar kalcija ikdienas normas nodro\u0161in\u0101\u0161anu.<\/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=\"Kalcis\" class=\"img-responsive wp-image-12471\" 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 style=\"text-align: justify;\">Skaistuma eksperti atg\u0101dina, ka kalcijs ir vajadz\u012bgs ne tikai cilv\u0113ka visp\u0101r\u0113jai vesel\u012bbai, bet ar\u012b \u0101dai, matiem un nagiem. Kas nor\u0101da uz kalcija tr\u016bkumu? J\u016bs varat s\u0101kt just kaulu s\u0101pes, tirp\u0161anu, nelabumu, j\u016bsu nagi k\u013c\u016bst v\u0101ji, trausli, var ar\u012b paman\u012bt matu probl\u0113mas \u2013 to gali past\u0101v\u012bgi \u0161\u0137e\u013cas, un mats k\u013c\u016bst \u013coti v\u0101j\u0161, viegli saboj\u0101jams. Ja v\u0113lamies uz\u0146emt pietiekamu daudzumu kalcija katru dienu, mums ir j\u0101\u0113d p\u0101rtika, kuras sast\u0101v\u0101 t\u0101 ir visvair\u0101k. Pirmaj\u0101 viet\u0101 \u2013 d\u0101rze\u0146i. Piem\u0113ram, k\u0101posti, broko\u013ci, pupi\u0146as, aunazir\u0146i, r\u0101ce\u0146i, da\u017e\u0101di sal\u0101ti (lapu k\u0101posti, spin\u0101ti, rukola, bietes vai r\u0101ce\u0146u lapas). Samaisot visu vai da\u013cu no \u0161iem produktiem, tiek ieg\u016bti bag\u0101t\u012bgi, gar\u0161\u012bgi sal\u0101ti, kas j\u0101papildina ar ol\u012bve\u013c\u013cu, s\u0101li un pipariem. Iz\u0113dot lielu b\u013codu ar \u0161\u0101diem sal\u0101tiem, varat b\u016bt dro\u0161i, ka dienas kalcija deva ir nodro\u0161in\u0101ta.<\/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;\">Ja esat ve\u0123et\u0101rietis vai veg\u0101ns, visdr\u012bz\u0101k, pietiekamu kalcija daudzumu ar p\u0101rtiku uz\u0146emt b\u016bs gr\u016bt\u0101k. Tom\u0113r j\u016bs varat to ieg\u016bt no sojas produktiem. Sojas pupi\u0146as ir bag\u0101tas ne tikai ar kalciju, bet ar\u012b ar m\u016bsu organismam \u013coti nepiecie\u0161amaj\u0101m \u0161\u0137iedrviel\u0101m. Papildiniet sal\u0101tus ar tofu sieru, sojas biezpienu. Daudz kalcija ir ar\u012b ziv\u012bs, jo \u012bpa\u0161i la\u0161os un sard\u012bn\u0113s. Neliel\u0101 porcij\u0101 svaiga vai konserv\u0113ta la\u0161a ir 340 l\u012bdz 350 miligramiem kalcija. Ir \u013coti ieteicams izv\u0113l\u0113ties konserv\u0113tu lasi ar asak\u0101m, jo taj\u0101 ir augst\u0101ks kalcija l\u012bmenis. Karst\u0101s dien\u0101s no organisma izvad\u0101s daudz miner\u0101lvielu, t\u0101d\u0113\u013c atcerieties, ka t\u0101 nepiecie\u0161amo daudzumu varam uztur\u0113t ne tikai ar p\u0101rtiku, bet ar\u012b ar dab\u012bgo miner\u0101l\u016bdeni, kura sast\u0101v\u0101 ir magnijs, kalcijs un citas miner\u0101lvielas. Dienas laik\u0101 izdzeriet pusotru litru \u0161\u0101da \u016bdens, un j\u016bs nejut\u012bsiet dehidrat\u0101ciju, b\u016bsiet ener\u0123iski un akt\u012bvi.<\/p>\n<p style=\"text-align: justify;\">Lai gan uztura speci\u0101listi un \u0101rsti daudz run\u0101 par kalcija priek\u0161roc\u012bb\u0101m m\u016bsu organismam, tom\u0113r m\u0113s katrs pats esam savas vesel\u012bbas un labkl\u0101j\u012bbas \u201ckal\u0113js\u201d. Neaizmirstiet katru dienu padom\u0101t par savu \u0113dienkarti. P\u0113c iesp\u0113jas samaziniet nev\u0113rt\u012bgo produktu daudzumu, bet \u00a0vair\u0101k izmantojiet vesel\u012bbai noder\u012bgus, sabalans\u0113tus un v\u0113rt\u012bgus produktus. Dom\u0101jot par to, ko \u0113st \u0161odien, neaizmirstiet par produktiem, kas pal\u012bdz\u0113s nodro\u0161in\u0101t nepiecie\u0161amo kalcija dienas devu.<\/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":12486,"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":[298],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>VERTA \u017dINOTI | Kaip kasdien su maistu gauti reikiam\u0105 kalcio kiek\u012f?<\/title>\n<meta name=\"description\" content=\"M\u016bs\u0173 organizmui b\u016btinas kalcis. 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