{"id":3062,"date":"2020-09-23T15:42:25","date_gmt":"2020-09-23T12:42:25","guid":{"rendered":"https:\/\/terveelukeskus.ee\/?p=3062"},"modified":"2024-04-26T11:38:02","modified_gmt":"2024-04-26T08:38:02","slug":"vai-es-varu-uznemt-pietiekami-daudz-olbaltumvielu-ar-partiku","status":"publish","type":"post","link":"https:\/\/terveelukeskus.ee\/lv\/vai-es-varu-uznemt-pietiekami-daudz-olbaltumvielu-ar-partiku\/","title":{"rendered":"Olbaltumvielas \u2014 vai es t\u0101s uz\u0146emu pietiekami daudz ar p\u0101rtiku?"},"content":{"rendered":"

Olbaltumvielas. Vai esat k\u0101dreiz sev jaut\u0101ju\u0161i, vai es uz\u0146emu pietiekami daudz olbaltumvielu ar savu uzturu? Vai varb\u016bt es \u0113du p\u0101r\u0101k daudz? Ja esat sporta z\u0101les apmekl\u0113t\u0101js, ve\u0123et\u0101rietis vai jebkura moderna uz olbaltumviel\u0101m balst\u012bta uztura piekrit\u0113js, \u0161is jaut\u0101jums noteikti k\u0101d\u0101 br\u012bd\u012b ir ien\u0101cis pr\u0101t\u0101.<\/strong><\/p>\n

Bet varb\u016bt svar\u012bg\u0101ka par olbaltumvielu daudzumu ir to kvalit\u0101te un no kurienes m\u0113s t\u0101s ieg\u016bstam? Par to, kas ir \u0161\u012bs olbaltumvielas, no kurienes t\u0101s n\u0101k un cik daudz no t\u0101m mums ir nepiecie\u0161ams, es rakst\u012b\u0161u t\u016bl\u012bt.<\/p>\n

Olbaltumvielas pieder kop\u0101 tauki<\/a> un ar og\u013chidr\u0101tiem<\/a> ir starp makroelementiem, kas nodro\u0161ina ener\u0123iju un ir atrodami vis\u0101s \u0161\u016bn\u0101s. Citiem v\u0101rdiem sakot, olbaltumvielas ir b\u016btiskas. To galven\u0101 funkcija ir nodro\u0161inot organisma aug\u0161anu, strukt\u016bru un att\u012bst\u012bbu<\/a>Da\u017ereiz olbaltumvielas sauc ar\u012b par prote\u012bniem, kas ir aizguvums no ang\u013cu valodas.<\/p>\n

SATURA R\u0100D\u012aT\u0100JS
\n<\/span> Kas ir olbaltumviela un no kurienes t\u0101 n\u0101k?<\/a>
\n<\/span> Pilnv\u0113rt\u012bgs prote\u012bns<\/a>
\n<\/span> Vai mums tr\u016bkst olbaltumvielu, un cik daudz olbaltumvielu ir par daudz?<\/a>
\n<\/span> Vesel\u012bgi olbaltumvielu avoti<\/a><\/div>\n

Kas ir olbaltumviela un no kurienes t\u0101 n\u0101k?<\/h2>\n
\"Augs
Augs ieg\u016bst bar\u012bbas vielas no augsnes<\/figcaption><\/figure>\n

S\u0101kum\u0101 jau no pa\u0161a s\u0101kuma, visas bar\u012bbas vielas n\u0101k vai nu no saules, vai no augsnes. D vitam\u012bnu m\u0113s ieg\u016bstam no saules, bet visu p\u0101r\u0113jo m\u0113s ieg\u016bstam no zemes. Miner\u0101lvielas n\u0101k no augsnes, bet vitam\u012bni n\u0101k no augiem un mikroorganismiem, kas aug augsn\u0113.<\/p>\n

Piem\u0113ram, kalcijs govs pien\u0101 n\u0101k no augiem, ko govs \u0113da, kas savuk\u0101rt n\u0101k no augsnes, kur\u0101 augi auga. Princip\u0101 ir iesp\u0113jams izsl\u0113gt govi k\u0101 starpnieku un ieg\u016bt kalciju tie\u0161i no augiem.<\/p>\n

Kur m\u0113s ieg\u016bstam nepiecie\u0161am\u0101s olbaltumvielas?<\/h3>\n

Galvenie olbaltumvielu avoti ir iedal\u012bti divos veidos: dz\u012bvnieku un augu izcelsmes. P\u0113tnieku veiktaj\u0101 p\u0113t\u012bjum\u0101 k\u0101 da\u017e\u0101di \u0113\u0161anas stili ietekm\u0113 ieg\u016bto uzturvielu profilu<\/a>izr\u0101d\u012bj\u0101s, ka kvantitat\u012bvi visi p\u0113t\u012btie veidi nodro\u0161in\u0101ja vair\u0101k vai maz\u0101k vien\u0101du olbaltumvielu daudzumu, ieskaitot ve\u0123et\u0101ro p\u0101rtiku. Tom\u0113r citu uzturvielu \u012bpatsvars da\u017e\u0101dos stilos at\u0161\u0137\u012br\u0101s. Tas galvenok\u0101rt bija atkar\u012bgs no piena un ga\u013cas pat\u0113ri\u0146a.<\/p>\n

 <\/p>\n

T\u0101tad, ja cilv\u0113ks uz\u0146em visu nepiecie\u0161amo ener\u0123iju un ne\u0113d tikai \u012bpa\u0161i p\u0101rstr\u0101d\u0101tus p\u0101rtikas produktus, par olbaltumvielu daudzumu nav j\u0101uztraucas.<\/p>\n

Bet k\u0101 ar kvalit\u0101ti?<\/p>\n

\"Diagramma:<\/a>
Diagramma: Olbaltumvielu avoti da\u017e\u0101diem \u0113\u0161anas stiliem<\/figcaption><\/figure>\n

Pilnv\u0113rt\u012bgs prote\u012bns<\/h2>\n

Run\u0101jot par olbaltumviel\u0101m, daudz tiek run\u0101ts par neaizvietojam\u0101m aminosk\u0101b\u0113m. Olbaltumvielas sast\u0101v no aminosk\u0101b\u0113m, un da\u017eas no t\u0101m ir t\u0101 saukt\u0101s neaizvietojam\u0101s, kas noz\u012bm\u0113, ka m\u016bsu organisms t\u0101s nevar sintez\u0113t. T\u0101p\u0113c ir svar\u012bgi, lai m\u0113s t\u0101s uz\u0146emtu ar p\u0101rtiku.<\/p>\n

Tas pats attiecas uz dz\u012bvniekiem, ar\u012b tie nevar t\u0101s sintez\u0113t. Visas neaizvietojam\u0101s aminosk\u0101bes n\u0101k no augiem un mikrobiem, t\u0101p\u0113c augu olbaltumvielas satur visas nepiecie\u0161am\u0101s aminosk\u0101bes.<\/p>\n

Ideja, ka augu olbaltumvielas kaut k\u0101d\u0101 veid\u0101 ir zem\u0101kas par dz\u012bvnieku olbaltumviel\u0101m, rad\u0101s gandr\u012bz pirms gadsimta, veicot eksperimentus ar \u017eurk\u0101m. Zin\u0101tnieki atkl\u0101ja, ka \u017eurku mazu\u013ci neaug tik \u0101tri, barojoties ar augu izcelsmes uzturu. Bet \u017eurku mazu\u013ci neaug tik \u0101tri ar\u012b ar m\u0101tes pienu. Vai tas noz\u012bm\u0113, ka nevajadz\u0113tu barot b\u0113rnus ar kr\u016bti? \u017durku pien\u0101 ir desmit reizes vair\u0101k olbaltumvielu nek\u0101 cilv\u0113ka pien\u0101, jo \u017eurkas aug apm\u0113ram desmit reizes \u0101tr\u0101k nek\u0101 mazu\u013ci.<\/p>\n

Ir taisn\u012bba, ka da\u017eos augu prote\u012bnos ir relat\u012bvi maz noteiktu neaizvietojamo aminosk\u0101bju. Tas pirms aptuveni 40 gadiem rad\u012bja joproj\u0101m dz\u012bv\u012bgu m\u012btu par augu olbaltumvielu kombin\u0113\u0161anu. Tas ieteica, ka mums vajadz\u0113tu \u0113st savstarp\u0113ji papildino\u0161us augu prote\u012bnus kop\u0101 vienas \u0113dienreizes laik\u0101, lai nodro\u0161in\u0101tu pietiekamu neaizvietojamo aminosk\u0101bju daudzumu.<\/p>\n

M\u012bti, ka augu olbaltumvielas nav tik pilnv\u0113rt\u012bgas un labas k\u0101 dz\u012bvnieku olbaltumvielas vai ka t\u0101s j\u0101\u0113d kop\u0101 vien\u0101 \u0113dienreiz\u0113 apvienot ar citiem prote\u012bniem<\/a>, uztura zin\u0101tnieki tos visus ir atsp\u0113koju\u0161i pirms vair\u0101k\u0101m desmitgad\u0113m, ta\u010du, protams, ir nepiecie\u0161ams laiks, lai \u0161\u012bs zin\u0101\u0161anas izplat\u012btos sabiedr\u012bb\u0101, un m\u012bti ir neatlaid\u012bgi.<\/p>\n

Aminosk\u0101bju kr\u0101jumi un olbaltumvielu p\u0101rstr\u0101de<\/h3>\n

Izr\u0101d\u0101s, ka m\u016bsu \u0137erme\u0146i nav mu\u013c\u0137i. M\u016bsu \u0137erme\u0146i turpina br\u012bvo aminosk\u0101bju rezerves<\/a>, kas nepiecie\u0161am\u012bbas gad\u012bjum\u0101 var veikt apvieno\u0161anos ar citiem prote\u012bniem. T\u0101tad, ja organisms vien\u0101 \u0113dienreiz\u0113 nesa\u0146em visas neaizvietojam\u0101s aminosk\u0101bes pietiekam\u0101 daudzum\u0101, tam ir rezerves pl\u0101ns \u0161\u0101dai situ\u0101cijai.<\/p>\n

Papildus br\u012bvaj\u0101m aminosk\u0101b\u0113m organisms p\u0101rstr\u0101d\u0101 ar\u012b olbaltumvielas. Katru dienu organisms nos\u016bta aptuveni 90 g olbaltumvielu atpaka\u013c uz gremo\u0161anas sist\u0113mu, lai t\u0101s atkal sadal\u012btos aminosk\u0101b\u0113s. Tas ir diezgan daudz, \u0146emot v\u0113r\u0101, ka vid\u0113j\u0101 dienas olbaltumvielu nepiecie\u0161am\u012bba cilv\u0113kam, kas sver 60 kg, ir 39 g.<\/p>\n

T\u0101d\u0113j\u0101di m\u016bsu organisms sp\u0113j sintez\u0113t jaunus prote\u012bnus no uztura olbaltumviel\u0101m, br\u012bvaj\u0101m aminosk\u0101b\u0113m un vecajiem prote\u012bniem tie\u0161i t\u0101, k\u0101 mums tie \u0161obr\u012bd nepiecie\u0161ami.<\/p>\n

Dr. D\u017eons Makdugals raksta, ka, balstoties uz p\u0113t\u012bjumiem un vienk\u0101r\u0161u matem\u0101tiku, var dro\u0161i apgalvot, ka nav iesp\u0113jams sast\u0101d\u012bt augu izcelsmes \u0113dienkarti, kas apmierin\u0101tu m\u016bsu ener\u0123ijas vajadz\u012bbas, bet nenodro\u0161in\u0101tu pietiekami daudz olbaltumvielu, ieskaitot neaizvietojam\u0101s aminosk\u0101bes<\/a>.<\/p>\n

Vi\u0146\u0161 piebilst: \u201cUz augiem balst\u012bta di\u0113ta, kas ietver vismaz vienu cieti saturo\u0161u p\u0101rtikas produktu (piem\u0113ram, kartupe\u013cus, r\u012bsus, kukur\u016bzu, pupi\u0146as) apvienojum\u0101 ar citiem d\u0101rze\u0146iem un aug\u013ciem, nodro\u0161ina visas nepiecie\u0161am\u0101s olbaltumvielas, aminosk\u0101bes, tauksk\u0101bes, miner\u0101lvielas un vitam\u012bnus (iz\u0146emot B12 vitam\u012bnu), kas nepiecie\u0161ami labai vesel\u012bbai. Ir nepareizi apgalvot, ka cilv\u0113kiem vajadz\u0113tu \u0113st dz\u012bvnieku olbaltumvielas, lai uz\u0146emtu uzturvielas. Tas mudina vi\u0146us \u0113st p\u0101rtikas produktus, kas, k\u0101 zin\u0101ms, veicina sirds slim\u012bbas, diab\u0113tu, aptauko\u0161anos un daudzas v\u0113\u017ea formas, un tie ir tikai da\u017ei piem\u0113ri.\u201d<\/p>\n

Vai mums tr\u016bkst olbaltumvielu, un cik daudz olbaltumvielu ir par daudz?<\/h2>\n
\"V\u012brietis
V\u012brietis dzer prote\u012bna dz\u0113rienu<\/figcaption><\/figure>\n

Visaptvero\u0161a metaanal\u012bze, kur\u0101 tika p\u0101rbaud\u012bts viss l\u012bdz \u0161im public\u0113tais sl\u0101pek\u013ca l\u012bdzsvars<\/a> P\u0113t\u012bjumos, kuru m\u0113r\u0137is bija preciz\u0113t PVO 2007.\u00a0gad\u0101 sniegtos ieteikumus par olbaltumvielu uz\u0146em\u0161anu, tika atkl\u0101ts, ka pieaugu\u0161ajam (visu vecumu v\u012brie\u0161iem un sieviet\u0113m) nepiecie\u0161am\u0101 olbaltumvielu deva (medi\u0101na) ir 0,65\u00a0g dien\u0101 uz katru vesel\u012bga \u0137erme\u0146a svara kilogramu (t.\u00a0i., ide\u0101lo svaru). T\u0101 k\u0101 \u0161\u012b ir medi\u0101na, pusei cilv\u0113ku ir nepiecie\u0161ams nedaudz maz\u0101k olbaltumvielu, bet otrai pusei\u00a0\u2014 nedaudz vair\u0101k.<\/p>\n

Ja prec\u012bzi nezin\u0101t, cik daudz olbaltumvielu jums ir nepiecie\u0161ams, cik daudz olbaltumvielu jums vajadz\u0113tu uz\u0146emt? P\u0113t\u012bjums liecina, ka individu\u0101l\u0101 dro\u0161\u0101 aug\u0161\u0113j\u0101 robe\u017ea ir 0,83 g uz kilogramu norm\u0101la \u0137erme\u0146a masas dien\u0101, un visp\u0101r\u0113j\u0101 popul\u0101cij\u0101 dro\u0161\u0101 aug\u0161\u0113j\u0101 olbaltumvielu uz\u0146em\u0161anas robe\u017ea ir 1,05 g uz kilogramu norm\u0101la \u0137erme\u0146a masas dien\u0101. Nevienam nav j\u0101\u0113d vair\u0101k par \u0161o daudzumu.<\/p>\n

\u0160is p\u0113t\u012bjums ar\u012b par\u0101da, ka \u013coti liels olbaltumvielu uz\u0146em\u0161anas daudzums, kas 3\u20134 reizes p\u0101rsniedz dro\u0161o aug\u0161\u0113jo robe\u017eu, nav bez riska. Citiem v\u0101rdiem sakot, j\u0101atceras, ka \u0161ie 0,83 g\/kg dien\u0101 ir dro\u0161a aug\u0161\u0113j\u0101 robe\u017ea, faktisk\u0101 olbaltumvielu nepiecie\u0161am\u012bba parasti ir no 0,5 l\u012bdz 0,8 g uz kilogramu norm\u0101la svara dien\u0101.<\/p>\n

Probl\u0113ma nav olbaltumvielu defic\u012bts, bet gan p\u0101rm\u0113r\u012bgs pat\u0113ri\u0146\u0161<\/h3>\n

Dz\u012bv\u0113 ir ar\u012b citas lietas, ko dar\u012bt, ne tikai past\u0101v\u012bgi sekot l\u012bdzi tam, ko un cik daudz tu \u0113d. Cik liela ir iesp\u0113jam\u012bba ap\u0113st p\u0101r\u0101k maz vai p\u0101r\u0101k daudz olbaltumvielu?<\/p>\n

Iedz\u012bvot\u0101ju p\u0113t\u012bjumi Igaunij\u0101 un cit\u0101s att\u012bst\u012btaj\u0101s valst\u012bs liecina, ka olbaltumvielas, \u012bpa\u0161i dz\u012bvnieku izcelsmes olbaltumvielas, tiek pat\u0113r\u0113tas iev\u0113rojami vair\u0101k nek\u0101 nepiecie\u0161ams. Maz\u0101k nek\u0101 31% iedz\u012bvot\u0101ju ir olbaltumvielu defic\u012bts, un ar regul\u0101ru uzturu ir gr\u016bti p\u0101rsniegt \u0161o dro\u0161o aug\u0161\u0113jo robe\u017eu 3 vai 4 reizes.<\/p>\n

T\u0101tad, labas zi\u0146as visiem \u2013 jums nav p\u0101r\u0101k j\u0101uztraucas par olbaltumvielu uz\u0146em\u0161anu, ja j\u016bs ieg\u016bstat savu ikdienas ener\u0123ijas nepiecie\u0161am\u012bbu no p\u0101rtikas un neiev\u0113rojat \u012bpa\u0161u uz olbaltumviel\u0101m balst\u012btu di\u0113tas pl\u0101nu.<\/p>\n

Olbaltumvielu defic\u012bts ir saist\u012bts ar musku\u013cu masas zudumu, ener\u0123ijas tr\u016bkumu un nov\u0101jin\u0101tu im\u016bnsist\u0113mu.<\/p>\n

Ilgsto\u0161a olbaltumvielu p\u0101rm\u0113r\u012bga lieto\u0161ana rada slodzi organismam, \u012bpa\u0161i akn\u0101m un nier\u0113m, un ir saist\u012bta ar da\u017e\u0101diem vesel\u012bbas riskiem. \u012apa\u0161i b\u012bstami ir \u0113st p\u0101r\u0101k daudz dz\u012bvnieku izcelsmes olbaltumvielu, tostarp ga\u013cu, zivis, olas un piena produktus, jo tie satur ar\u012b daudz pies\u0101tin\u0101to tauksk\u0101bju.<\/p>\n

Ja olbaltumvielu daudzums parasti nav probl\u0113ma, k\u0101 ir ar da\u017e\u0101diem olbaltumvielu avotiem?<\/p>\n

Vesel\u012bgi olbaltumvielu avoti<\/h2>\n
\"Da\u017e\u0101di
Da\u017e\u0101di p\u0101k\u0161augi<\/figcaption><\/figure>\n

Vai past\u0101v at\u0161\u0137ir\u012bba starp olbaltumviel\u0101m no dz\u012bvnieku un augu izcelsmes? \u012as\u0101 atbilde ir j\u0101 un n\u0113. Nav at\u0161\u0137ir\u012bbas t\u0101d\u0101 zi\u0146\u0101, ka aminosk\u0101bes, kas veido olbaltumvielas, ir vien\u0101das neatkar\u012bgi no t\u0101, vai m\u0113s t\u0101s ieg\u016bstam no dz\u012bvnieku vai augu avotiem.<\/p>\n

At\u0161\u0137ir\u012bba ir \u201ciepakojum\u0101\u201d. Dz\u012bvnieku olbaltumvielas satur pies\u0101tin\u0101tos taukus, holester\u012bnu, n\u0101triju un citas nev\u0113lamas sast\u0101vda\u013cas. Savuk\u0101rt augu olbaltumvielas satur fitonutrientus, \u0161\u0137iedrvielas un citas sast\u0101vda\u013cas, kas atbalsta m\u016bsu vesel\u012bbu.<\/p>\n

Turkl\u0101t vis\u0113d\u0101ji m\u0113dz pat\u0113r\u0113t p\u0101r\u0101k daudz dz\u012bvnieku olbaltumvielu un p\u0101r\u0101k maz augu olbaltumvielu, kas rada liel\u0101ku slodzi nier\u0113m, lai atbr\u012bvotu organismu no liek\u0101 sl\u0101pek\u013ca.<\/p>\n

Augu olbaltumvielu lieto\u0161ana uztur\u0101 ir slim\u012bbu profilaktiska iedarb\u012bba<\/a>Uz\u0146emot olbaltumvielas no pupi\u0146\u0101m, riekstiem, s\u0113kl\u0101m utt., vienlaikus samazinot rafin\u0113tu og\u013chidr\u0101tu uz\u0146em\u0161anu, j\u016bs samazin\u0101t sirds slim\u012bbu risku.<\/p>\n

Jaun\u0101k\u0101 versij\u0101 H\u0101rvardas p\u0113tnieki p\u0113t\u012bjum\u0101 atkl\u0101ja<\/a>, ka \u201cdz\u012bvnieku olbaltumvielu no da\u017e\u0101diem avotiem aizst\u0101\u0161ana ar augu olbaltumviel\u0101m ir saist\u012bta ar zem\u0101ku mirst\u012bbu\u201d.<\/p>\n

Ar dz\u012bvnieku olbaltumviel\u0101m saist\u012btie vesel\u012bbas riski<\/h3>\n

T\u0101d\u0113\u013c dz\u012bvnieku olbaltumvielu lieto\u0161ana uztur\u0101 rada vair\u0101kus vesel\u012bbas riskus gan pat\u0113r\u0113t\u0101jam, gan citiem. Proti, ir konstat\u0113ts, ka Dz\u012bvnieku olbaltumvielas, ko pat\u0113r\u0113 gr\u016btniec\u012bbas laik\u0101<\/a> ietekm\u0113 b\u0113rna tauku vielmai\u0146u, palielinot iesp\u0113ju, ka b\u0113rnam p\u0113c 20 gadiem b\u016bs liekais svars.<\/p>\n

Lai gan augu olbaltumvielas samazina sirds slim\u012bbu risku, dz\u012bvnieku olbaltumvielu pat\u0113ri\u0146\u0161 to faktiski palielina. P\u0113tnieki p\u0113t\u012bja gan pat\u0113r\u0113to olbaltumvielu daudzuma, gan kvalit\u0101tes ietekmi. koron\u0101r\u0101s sirds slim\u012bbas att\u012bst\u012bbai<\/a> un atkl\u0101ja, ka pat\u0113r\u0113t\u0101 prote\u012bna daudzumam nebija nek\u0101das ietekmes. Tom\u0113r prote\u012bna avots bija svar\u012bgs. Liel\u0101ka augu olbaltumvielu da\u013ca nov\u0113rsa slim\u012bbu, bet liel\u0101ka dz\u012bvnieku olbaltumvielu da\u013ca palielin\u0101ja risku, ka slim\u012bba beigsies ar n\u0101vi.<\/p>\n

Olbaltumvielas \u2013 kopsavilkums<\/h2>\n

Ja j\u016bs nebadin\u0101ties, t.\u00a0i., katru dienu uz\u0146emat nepiecie\u0161amo ener\u0123ijas daudzumu un ne\u0113dat tikai aug\u013cus, tad jums nevajadz\u0113tu b\u016bt olbaltumvielu defic\u012btam. T\u0101pat nekas slikts nenotiks, ja divas reizes p\u0101rsniegsiet savu dienas nepiecie\u0161am\u012bbu. Probl\u0113mas s\u0101k rasties ar \u013coti lielu olbaltumvielu daudzumu, ja dro\u0161o aug\u0161\u0113jo robe\u017eu p\u0101rsniedzat 3\u20134 reizes.<\/p>\n

Olbaltumvielu avots ir svar\u012bg\u0101ks par olbaltumvielu daudzumu. Augu olbaltumviel\u0101s eso\u0161\u0101s aminosk\u0101bes ir tikpat labas k\u0101 dz\u012bvnieku olbaltumviel\u0101s. Tom\u0113r augu olbaltumvielas ir \u201ciepakojum\u0101\u201d ar vesel\u012bg\u0101m uzturviel\u0101m, savuk\u0101rt dz\u012bvnieku olbaltumvielas ir ar problem\u0101tisk\u0101m uzturviel\u0101m.<\/p>","protected":false},"excerpt":{"rendered":"

Valgud. Oled sa endalt kunagi k\u00fcsinud, kas ma saan toidust piisavalt valku? V\u00f5i hoopis, et kas s\u00f6\u00f6n seda liiga palju? Kui oled usin j\u00f5usaali k\u00fclastaja, taimetoitlane v\u00f5i m\u00f5ne moodsa valgup\u00f5hise toitumisstiili harrastaja, siis on see k\u00fcsimus mingil hetkel kindlasti sul…<\/p>","protected":false},"author":25,"featured_media":3065,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[189,93],"tags":[69,66,70,62,85],"class_list":["post-3062","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-toidulisandid","category-toitumine","tag-aedviljad","tag-kaalulangetamine","tag-kiudained","tag-toitumine","tag-vegan","entry","has-media"],"acf":[],"yoast_head":"\nValgud \u2014 kas saan neid toidust piisavalt? - Terve Elu Keskus<\/title>\n<meta name=\"description\" content=\"Valgud - Kas tead valkudest juba k\u00f5ike? 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