{"id":23546,"date":"2018-01-04T15:02:34","date_gmt":"2018-01-04T13:02:34","guid":{"rendered":"https:\/\/www.sportlandmagazine.com\/lat\/?p=23546"},"modified":"2018-01-05T11:33:33","modified_gmt":"2018-01-05T09:33:33","slug":"dzelzaini-svarigi","status":"publish","type":"post","link":"https:\/\/sportland.lv\/magazine\/dzelzaini-svarigi\/","title":{"rendered":"Dzel\u017eaini svar\u012bgi!"},"content":{"rendered":"

Viens no daudzajiem ener\u0123iskas un vesel\u012bgas dz\u012bves priek\u0161noteikumiem ir ar\u012b pietiekams dzelzs daudzums asin\u012bs. K\u0101p\u0113c tas ir tik svar\u012bgi?<\/h2>\n

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Kas ir dzelzs?<\/h3>\n

Dzelzs ir mikroelements, kas m\u016bsu asin\u012bs veido hemoglob\u012bnu, kur\u0161 savuk\u0101rt atrodas sarkanajos asins\u0137ermen\u012b\u0161os. Tie organismu apg\u0101d\u0101 ar sk\u0101bekli. K\u0101 zin\u0101ms, sk\u0101beklis ir visas dz\u012bv\u012bbas pamat\u0101\u00a0\u2013 bez t\u0101 nevar izdz\u012bvot neviena \u0161\u016bna. Likumsakar\u012bgi\u00a0\u2013 ja dzelzs organism\u0101 ir par maz, neveidojas hemoglob\u012bns, ar\u012b sarkano asins\u0137ermen\u012b\u0161u izveide un funkcijas ir trauc\u0113tas. Tie\u0161i t\u0101p\u0113c ir svar\u012bgi, lai asin\u012bs b\u016btu pietiekams dzelzs daudzums,\u00a0\u2013 br\u012bd\u012b, kad tas netiek uz\u0146emts pietiekami, kr\u012btas ar\u012b hemoglob\u012bna l\u012bmenis un samazin\u0101s sk\u0101bek\u013ca padeve audiem un organisma sist\u0113m\u0101m. Dzelzs pietiekama uz\u0146em\u0161ana ir \u012bpa\u0161i svar\u012bga fiziski akt\u012bviem cilv\u0113kiem\u00a0\u2013 slodzes laik\u0101 \u0137erme\u0146a sist\u0113m\u0101m nepiecie\u0161ams liel\u0101ks sk\u0101bek\u013ca daudzums, nek\u0101 esot miera st\u0101vokl\u012b.<\/p>\n

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 <\/p>\n

Kas notiek, kad tr\u016bkst?<\/h3>\n

Hemoglob\u012bns, asin\u012bm non\u0101kot plau\u0161\u0101s, piesaista sk\u0101bekli, aiznes to uz audiem, no tiem pa\u0146em og\u013csk\u0101bo g\u0101zi un aiznes atpaka\u013c uz plau\u0161\u0101m. Ja hemoglob\u012bna l\u012bmenis asin\u012bs kr\u012btas, parasti samazin\u0101s ar\u012b eritroc\u012btu jeb sarkano asins\u0137ermen\u012b\u0161u daudzums. Rodas an\u0113mija. Tas noz\u012bm\u0113, ka sarkan\u0101s \u0161\u016bnas vairs nesp\u0113j \u00adizpild\u012bt savu pamatdarbu un s\u0101kas sk\u0101bek\u013ca tr\u016bkums visos audos. Sirds ir spiesta pastiprin\u0101ti str\u0101d\u0101t, plau\u0161as, nieres, visi org\u0101ni str\u0101d\u0101 saspringt\u0101 re\u017e\u012bm\u0101. Pirmie simptomi, kas parasti liecina par pazemin\u0101tu dzelzs daudzumu organism\u0101, ir nogurums, nesp\u0113ks, koncentr\u0113\u0161an\u0101s sp\u0113ju zudums, da\u017ereiz ar\u012b galvass\u0101pes.<\/p>\n

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Ko \u0113st?<\/h3>\n

Uzturs ir vien\u012bgais dabiskais veids, k\u0101 uz\u0146emt dzelzi. Apzin\u0101ti lietojot uztur\u0101 dzelzi saturo\u0161us produktus, var visai \u0101tri atjaunot izs\u012bku\u0161\u0101s dzelzs rezerves. Vislab\u0101k dzelzi organisms uz\u0146em ar ga\u013cu: liellopa, tru\u0161a, j\u0113ra vai t\u012btara. To satur ar\u012b \u013coti daudzi augu valsts produkti: spin\u0101ti, broko\u013ci, p\u0113ters\u012b\u013ci, k\u0101posti, sk\u0101benes, rabarberi. Ar\u012b rudzu maize, auzu p\u0101rslas, kvie\u0161u un mie\u017eu putraimi, p\u0101k\u0161augi (pupi\u0146as, zir\u0146i, l\u0113cas), rieksti un \u017e\u0101v\u0113ti aug\u013ci, zemenes un avenes, kalt\u0113tas s\u0113nes. T\u0101pat dzelzs ir j\u016bras velt\u0113s: ziv\u012bs un to ikros, k\u0101 ar\u012b j\u016bras k\u0101postos.<\/p>\n

Cik daudz j\u0101uz\u0146em?<\/h3>\n

Sievietei dienas laik\u0101 j\u0101uz\u0146em apm\u0113ram 15\u00a0miligrami dzelzs, bet gr\u016btniec\u012bbas period\u0101 uz pusi vair\u0101k, t\u0101tad 30\u00a0\u00admiligrami dien\u0101. V\u012brie\u0161iem\u00a0\u2013 ap 10\u00a0miligramiem dien\u0101.<\/p>\n

Kad j\u0101p\u0101rbaud\u0101s?<\/h3>\n

Ja esi vesels un nedz treni\u0146os, nedz ikdien\u0101 nav j\u016btams izmis\u012bgs nogurums, \u2012 visticam\u0101k, esi vesels. Tom\u0113r, ja uzn\u0101k p\u0113k\u0161\u0146s nogurums, sa\u0146emties treni\u0146iem (un tos pabeigt) k\u013c\u016bst aizvien gr\u016bt\u0101k un tas nep\u0101riet ned\u0113\u013c\u0101m ilgi, v\u0113rts nodot asinis, lai p\u0101rliecin\u0101tos par savu dzelzs l\u012bmeni asin\u012bs.<\/p>\n

 <\/p>\n

VAIR\u0100K PAR VESEL\u012aGU SPORTO\u0160ANU UN DZ\u012aVO\u0160ANU<\/p>\n

LASI SPORTLANDMAGAZINE.COM<\/p>\n","protected":false},"excerpt":{"rendered":"

Viens no daudzajiem ener\u0123iskas un vesel\u012bgas dz\u012bves priek\u0161noteikumiem ir ar\u012b pietiekams dzelzs daudzums asin\u012bs. K\u0101p\u0113c tas ir tik svar\u012bgi? Kas\u2026<\/p>\n","protected":false},"author":9,"featured_media":23547,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30],"tags":[337],"class_list":["post-23546","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dzivesstils","tag-veseliba"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/23546","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=23546"}],"version-history":[{"count":2,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/23546\/revisions"}],"predecessor-version":[{"id":23619,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/23546\/revisions\/23619"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/23547"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=23546"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=23546"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=23546"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}