{"id":11698,"date":"2016-08-16T14:56:19","date_gmt":"2016-08-16T11:56:19","guid":{"rendered":"http:\/\/spomag-lv.localhost\/?p=11698"},"modified":"2016-08-16T14:56:19","modified_gmt":"2016-08-16T11:56:19","slug":"vitamini-un-minerali-gudram-skrejejam","status":"publish","type":"post","link":"https:\/\/sportland.lv\/magazine\/vitamini-un-minerali-gudram-skrejejam\/","title":{"rendered":"Vitam\u012bni un miner\u0101li gudram skr\u0113j\u0113jam"},"content":{"rendered":"<p><strong>Magnijs <\/strong>ir \u013coti nepiecie\u0161ams miner\u0101ls skr\u0113j\u0113ja organismam. Tas stimul\u0113 uz\u0146emtos taukus un og\u013chidr\u0101tus p\u0101rv\u0113rst ener\u0123ij\u0101. Magnijs ir ar\u012b sp\u0113c\u012bgs miner\u0101lis kaulu vesel\u012bbai. Rekomend\u0113t\u0101 dienas deva v\u012brie\u0161iem ir 300mg, bet sieviet\u0113m 270mg. Lai uz\u0146emtu nepiecie\u0161amo daudzumu magnija, \u0113dienkart\u0113 ir j\u0101iek\u013cauj k\u0101\u013ci, spin\u0101ti un citi za\u013cumi, pilngraudu maize, br\u016bnie r\u012bsi un rieksti.<\/p>\n<p><strong>Var\u0161 <\/strong>ir mikroelements, kas tik bie\u017ei netiek min\u0113ts, k\u0101 magnijs, ta\u010du t\u0101 noz\u012bme organism\u0101 neatpaliek no citiem elementiem. Varam ir neskait\u0101mas lomas organism\u0101, ta\u010du skr\u0113j\u0113jiem \u0161is miner\u0101lis ir noz\u012bm\u012bgs, jo tas ra\u017eo kolag\u0113nu, kas ir nepiecie\u0161ams loc\u012btav\u0101m. Varam ir ar\u012b anti-iedarb\u012bba, respekt\u012bvi &#8211; liels daudzums dzelzs un kalcijs var blo\u0137\u0113t vara uzs\u016bk\u0161anos un rad\u012bt t\u0101 defic\u012btu. Ieteicam\u0101 vara dienas deva ir 1,2mg. Varu uz\u0146emsi, ja \u0113d\u012bsi riekstus, pupi\u0146as, l\u0113cas, j\u016bras produktus, ziedk\u0101postus, s\u0113nes un ogas (\u012bpa\u0161i aronijas un \u0137ir\u0161us).<\/p>\n<p><strong>K\u0101lijs<\/strong> tiek d\u0113v\u0113ts par miner\u0101lvielu karali, jo tas ir pamatelements katr\u0101 organism\u0101 \u0161\u016bn\u0101. Sv\u012bstot cilv\u0113ks zaud\u0113 miner\u0101\u013cus, t\u0101p\u0113c to neuz\u0146em\u0161ana var b\u016bt b\u012bstama skr\u0113j\u0113jiem, jo var izrais\u012bt krampjus. \u0160is makroelements pal\u012bdz uztur\u0113t norm\u0101lu sirds ritmu un asinsspiedienu. Tas ir nepiecie\u0161ams, lai organism\u0101 b\u016btu norm\u0101ls pH l\u012bmenis. Nepiecie\u0161am\u0101 k\u0101lija deva dien\u0101 ir 3,500mg. Ieteicamo devu var uz\u0146emt \u0113dot riekstus un s\u0113klas, broko\u013cus, ban\u0101nus un citus aug\u013cus, vistu un t\u012btaru.<\/p>\n<p><strong>Kalcijs <\/strong>veido ne tikai sp\u0113c\u012bgus kaulus un zobus, bet pal\u012bdz ar\u012b musku\u013ciem un nodro\u0161ina pareizu asins rec\u0113\u0161anu. Skr\u0113j\u0113jiem kalcijs ir \u012bpa\u0161i nepiecie\u0161ams, jo atbilsto\u0161\u0101 deva kalcijs nodro\u0161ina kaulu stiprumu, k\u0101 ar\u012b mazina stresu un uzlabo im\u016bnsist\u0113mu. Dienas nepiecie\u0161am\u0101 kalcija deva ir 700mg, ko var uz\u0146emt dzerot pienu, \u0113dot jogurtu, sieru un citus piena produktus, riekstus, sojas pupi\u0146as, za\u013cos d\u0101rze\u0146us, zivis (\u012bpa\u0161i sard\u012bnes).<\/p>\n<p><strong>D vitam\u012bns <\/strong>un kalcijs iet roku rok\u0101, veidojot un nodro\u0161inot vesel\u012bgu kaulu uzb\u016bvi. Skr\u0113j\u0113jiem ir j\u0101zina, ka ar\u012b D vitam\u012bna tr\u016bkums organism\u0101 var palielin\u0101t stresa risku. Lai tas nenotiku, cilv\u0113kam ir j\u0101\u0113d lasis, tuncis, si\u013c\u0137es, skumbrijas, sard\u012bnes, olas, pilngraudu brokastu p\u0101rslas, s\u0113nes. V\u0113lam\u0101 D vitam\u012bna diennakts deva pieaugu\u0161am cilv\u0113kam ir 5\u201310 mg, t\u0101d\u0113\u013c \u2013 jo sevi\u0161\u0137i tum\u0161ajos gada periodos \u2013 to ieteicams uz\u0146emt papildus ar medikamentu pal\u012bdz\u012bbu. Atceries, ka skrienot saulain\u0101 laik\u0101, tu uz\u0146emsi papildus D vitam\u012bnu, jo cilv\u0113ks D vitam\u012bnu dabiski liel\u0101koties uz\u0146em no saules gaismas.<\/p>\n<p>Organisms ir sare\u017e\u0123\u012bts meh\u0101nisms,kuram nepiecie\u0161ams viss, t\u0101p\u0113c da\u017e\u0101do savu \u0113dienkarti, lai t\u0101 k\u013c\u016bst ar miner\u0101liem bag\u0101ta un vitam\u012bniem pild\u012bta.<\/p>\n<p><a href=\"http:\/\/werunriga.lv\/\" class=\"img-link\" ><img loading=\"lazy\" decoding=\"async\" class=\"normal aligncenter size-full wp-image-11700\" src=\"http:\/\/sportlandmagazine.com\/lat\/wp-content\/uploads\/2016\/08\/800x400pix_Majaslapai6.jpg\" alt=\"\" width=\"800\" height=\"400\" srcset=\"https:\/\/sportland.lv\/magazine\/wp-content\/uploads\/2016\/08\/800x400pix_Majaslapai6.jpg 800w, https:\/\/sportland.lv\/magazine\/wp-content\/uploads\/2016\/08\/800x400pix_Majaslapai6-300x150.jpg 300w, https:\/\/sportland.lv\/magazine\/wp-content\/uploads\/2016\/08\/800x400pix_Majaslapai6-768x384.jpg 768w, https:\/\/sportland.lv\/magazine\/wp-content\/uploads\/2016\/08\/800x400pix_Majaslapai6-740x370.jpg 740w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Magnijs ir \u013coti nepiecie\u0161ams miner\u0101ls skr\u0113j\u0113ja organismam. Tas stimul\u0113 uz\u0146emtos taukus un og\u013chidr\u0101tus p\u0101rv\u0113rst ener\u0123ij\u0101. Magnijs ir ar\u012b sp\u0113c\u012bgs miner\u0101lis\u2026<\/p>\n","protected":false},"author":9,"featured_media":11699,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30,28],"tags":[241,88,13,259,335],"class_list":["post-11698","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dzivesstils","category-sports","tag-aktivs-dzivesveids","tag-dzivesstils","tag-skriesana","tag-veseligs-uzturs","tag-vitamini"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/11698","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/comments?post=11698"}],"version-history":[{"count":2,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/11698\/revisions"}],"predecessor-version":[{"id":11702,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/11698\/revisions\/11702"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/11699"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=11698"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=11698"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=11698"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}