{"id":3810,"date":"2021-08-17T11:44:47","date_gmt":"2021-08-17T08:44:47","guid":{"rendered":"https:\/\/terveelukeskus.ee\/?p=3810"},"modified":"2024-04-26T11:38:01","modified_gmt":"2024-04-26T08:38:01","slug":"d-vitamins-vitamins-kura-trukst-lielakajai-dalai-cilveku","status":"publish","type":"post","link":"https:\/\/terveelukeskus.ee\/lv\/d-vitamins-vitamins-kura-trukst-lielakajai-dalai-cilveku\/","title":{"rendered":"D vitam\u012bns \u2013 vitam\u012bns, kura tr\u016bkst liel\u0101kajai da\u013cai cilv\u0113ku"},"content":{"rendered":"<p><strong>Ja ir viens uztura bag\u0101tin\u0101t\u0101js, ko liel\u0101kajai da\u013cai zieme\u013cvalstu iedz\u012bvot\u0101ju vajadz\u0113tu lietot papildus sabalans\u0113tam uzturam, tas ir D vitam\u012bns. Doma, ka visu dz\u012bvei nepiecie\u0161amo m\u0113s uz\u0146emam no p\u0101rtikas, ir skaista. Padom\u0101jiet v\u0113lreiz, ja m\u0113s cen\u0161amies sabalans\u0113t savu uzturu un uzlabot t\u0101 kvalit\u0101ti, un tom\u0113r k\u0101ds pien\u0101k un saka, ka mums j\u0101lieto kaut k\u0101ds uztura bag\u0101tin\u0101t\u0101js.<\/strong><\/p>\n<h2>D vitam\u012bna ieguvumi un p\u0101rskats<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-3905 size-medium\" src=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2021\/08\/d-vitamiin-pa\u0308ikese-ka\u0308es-laps-200x300.jpg\" alt=\"D vitam\u012bns b\u0113rniem no saules\" width=\"200\" height=\"300\" srcset=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2021\/08\/d-vitamiin-pa\u0308ikese-ka\u0308es-laps-200x300.jpg 200w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2021\/08\/d-vitamiin-pa\u0308ikese-ka\u0308es-laps.jpg 666w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/>Kas par lietu? Tas ir vitam\u012bns, ko m\u0113s vienk\u0101r\u0161i neuz\u0146emam pietiekami daudz ar sabalans\u0113tu uzturu. J\u016bs dro\u0161i vien esat dzird\u0113ju\u0161i, ka D vitam\u012bnu var uz\u0146emt no saules. Tiesa, bet tam nepiecie\u0161ams pietiekami daudz saules, un m\u016bsu klimat\u0101, \u012bpa\u0161i ziem\u0101, t\u0101s m\u0113dz b\u016bt par maz. To apstiprina ar\u012b vair\u0101ki p\u0113t\u012bjumi, kas veikti Igaunij\u0101 un Zieme\u013cvalst\u012bs. Var dro\u0161i apgalvot, ka liel\u0101kajai da\u013cai no mums tr\u016bkst D vitam\u012bna.<\/p>\n<p>Katrs pieaugu\u0161ais igaunis dro\u0161i vien ir dzird\u0113jis par D vitam\u012bna noz\u012bmi, bet k\u0101di ir riski tiem, kam tr\u016bkst \u0161\u012b svar\u012bg\u0101 vitam\u012bna? Galvenie riski ir rah\u012bts b\u0113rniem un kaulu m\u012bkstin\u0101\u0161ana pieaugu\u0161ajiem. Tom\u0113r jaun\u0101kie p\u0113t\u012bjumi ir atkl\u0101ju\u0161i, ka \u0161\u012b svar\u012bg\u0101 vitam\u012bna loma ir daudz pla\u0161\u0101ka. Zem\u0101k ir uzskait\u012btas D vitam\u012bna lomas organism\u0101.<\/p>\n<p><strong>D vitam\u012bna funkcijas organism\u0101:<\/strong><\/p>\n<ul>\n<li>nepiecie\u0161ams atbilsto\u0161ai kalcija un fosfora uzs\u016bk\u0161anai<\/li>\n<li>veicina kaulu un zobu att\u012bst\u012bbu<\/li>\n<li>atbalsta asins rec\u0113\u0161anu un sirds darb\u012bbu<\/li>\n<li>samazina infekcijas un diab\u0113ta risku<\/li>\n<\/ul>\n<p>K\u0101 redzams no \u0161\u012b saraksta, D vitam\u012bns ir nepiecie\u0161ams daudz\u0101s cit\u0101s viet\u0101s, ne tikai kauliem. Run\u0101jot par kauliem, vislab\u0101kos rezult\u0101tus ir uzr\u0101d\u012bju\u0161i uztura bag\u0101tin\u0101t\u0101ji, kas apvieno D vitam\u012bnu ar kalciju.<\/p>\n<h2><strong>D vitam\u012bns p\u0101rtik\u0101<\/strong><\/h2>\n<p>D vitam\u012bns cirkul\u0113 galvenok\u0101rt div\u0101s form\u0101s: D3 vitam\u012bns (holekalciferols) un D2 vitam\u012bns (ergokalciferols). Pirmo no tiem m\u016bsu \u0101da ra\u017eo, rea\u0123\u0113jot uz saules gaismu (UVB starojumu), un to ieg\u016bst ar\u012b no da\u017eiem dz\u012bvnieku izcelsmes avotiem, piem\u0113ram, trekn\u0101m ziv\u012bm un ol\u0101m. Ergokalciferolu ieg\u016bst no augu izcelsmes avotiem, piem\u0113ram, da\u017e\u0101m s\u0113n\u0113m un za\u013cajiem lapu d\u0101rze\u0146iem.<\/p>\n<p><strong>Bag\u0101t\u012bgi D vitam\u012bna avoti (vismaz 2 \u03bcg\/100 g)<\/strong><\/p>\n<ul>\n<li>mencu aknu e\u013c\u013ca (220 \u03bcg\/100 g)<\/li>\n<li>mencu aknas (54 \u03bcg\/100 g)<\/li>\n<li>liel\u0101k\u0101 da\u013ca termiski apstr\u0101d\u0101to zivju (\u012bpa\u0161i si\u013c\u0137es un lasis, attiec\u012bgi 16 un 14 \u03bcg\/100 g)<\/li>\n<li>v\u0101r\u012bta ola (2,9 \u03bcg\/100 g)<\/li>\n<\/ul>\n<p>Tom\u0113r galvenais avots ir D3 vitam\u012bns, ko organisms sintez\u0113 pats ar saules gaismas vai uztura bag\u0101tin\u0101t\u0101ju pal\u012bdz\u012bbu. Ar\u012b \u0113dot pietiekami daudz treknu zivju, var nodro\u0161in\u0101t nepiecie\u0161amo daudzumu, ta\u010du nevajadz\u0113tu pa\u013cauties tikai uz ol\u0101m, s\u0113n\u0113m un lapu d\u0101rze\u0146iem.<\/p>\n<p>Ve\u0123et\u0101rie\u0161iem, kas dz\u012bvo m\u016bsu klimatiskaj\u0101 zon\u0101, ir aptuveni divas iesp\u0113jas: lietot D vitam\u012bna piedevas vai vair\u0101kas reizes gad\u0101 doties saul\u0113.<\/p>\n<p>Run\u0101jot par uztura bag\u0101tin\u0101t\u0101jiem, j\u0101\u0146em v\u0113r\u0101, ka augu izcelsmes D2 vitam\u012bns uzs\u016bcas slikt\u0101k nek\u0101 dz\u012bvnieku izcelsmes D3 vitam\u012bns, savuk\u0101rt saind\u0113\u0161an\u0101s risks ir liel\u0101ks. Pl\u0101nojot saules ce\u013cojumu, j\u0101\u0146em v\u0113r\u0101, ka D vitam\u012bna rezerves pietiek apm\u0113ram 2\u20133 m\u0113ne\u0161iem. T\u0101p\u0113c ve\u0123et\u0101rie\u0161iem, kuri nelieto uztura bag\u0101tin\u0101t\u0101jus, ide\u0101l\u0101 gad\u012bjum\u0101 saules ce\u013cojums b\u016btu j\u0101pl\u0101no gan v\u0113l\u0101 ruden\u012b, gan agr\u0101 pavasar\u012b.<\/p>\n<h2>D vitam\u012bna nepiecie\u0161am\u012bba un dienas deva<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-3906 size-medium\" src=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2021\/08\/d-vitamiin-kalamaksaolis-300x200.jpg\" alt=\"D vitam\u012bns mencu aknu e\u013c\u013cas kapsul\u0101s\" width=\"300\" height=\"200\" srcset=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2021\/08\/d-vitamiin-kalamaksaolis-300x200.jpg 300w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2021\/08\/d-vitamiin-kalamaksaolis-768x511.jpg 768w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2021\/08\/d-vitamiin-kalamaksaolis.jpg 1000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>\u0160\u012b ir liela diskusiju t\u0113ma. <a href=\"https:\/\/intra.tai.ee\/images\/prints\/documents\/149019033869_eesti%20toitumis-%20ja%20liikumissoovitused.pdf\">Igaunijas nacion\u0101lie uztura un fizisko aktivit\u0101\u0161u ieteikumi<\/a> nor\u0101d\u012bt \u0161\u0101dus daudzumus:<\/p>\n<ul>\n<li>Ieteicam\u0101 dienas deva b\u0113rniem no 6 m\u0113ne\u0161u vecuma \u2013 60\u201310 \u03bcg (400 SV)<\/li>\n<li>Ieteicam\u0101 dienas deva cilv\u0113kiem no 60 gadu vecuma \u2014 20 \u03bcg (800 SV)<\/li>\n<li>Pat\u0113ri\u0146a apak\u0161\u0113jais limits \u2014 2,5 \u03bcg (100 SV)<\/li>\n<li>Maksim\u0101l\u0101 dienas deva \u2014 100 \u03bcg (4000 SV)<\/li>\n<\/ul>\n<p>\u0160ie ieteicamie daudzumi ir paredz\u0113ti tiem, kam ir norm\u0101ls D vitam\u012bna l\u012bmenis un kuriem tas ir j\u0101uztur. Igaunij\u0101 norm\u0101ls D vitam\u012bna l\u012bmenis asin\u012bs tiek uzskat\u012bts par 75\u2013250 nmol\/l, bet nedaudz konservat\u012bv\u0101ks apr\u0113\u0137ins b\u016btu 100\u2013175 nmol\/l.<\/p>\n<p>Zem 25 nmol\/l var uzskat\u012bt par smagu defic\u012btu, un virs 250 nmol\/l tiek uzskat\u012bts par p\u0101r\u0101k augstu. Saind\u0113\u0161an\u0101s notiek, ja l\u012bmenis ir 375 nmol\/l un augst\u0101ks. Liel\u0101kajai da\u013cai igau\u0146u D vitam\u012bna l\u012bmenis ir zem 75 nmol\/l pat vasar\u0101, kas ir nep\u0101rprotami p\u0101r\u0101k zems.<\/p>\n<h2>D vitam\u012bns z\u012bdai\u0146iem un b\u0113rniem<\/h2>\n<p>Z\u012bdai\u0146iem un b\u0113rniem ir svar\u012bgi uz\u0146emt pietiekami daudz D vitam\u012bna, lai tie att\u012bst\u012btu stiprus kaulus un lai vi\u0146u im\u016bnsist\u0113ma pasarg\u0101tu vi\u0146us no slim\u012bb\u0101m. Pavadot 15 l\u012bdz 30 min\u016btes \u0101r\u0101 saul\u0113 katru dienu no maija s\u0101kuma l\u012bdz septembra vidum, ar atsegt\u0101m rok\u0101m un seju, tiek stimul\u0113ta \u0101da ra\u017eot visu b\u0113rnam nepiecie\u0161amo D vitam\u012bnu.<\/p>\n<p>D vitam\u012bns z\u012bdai\u0146iem no 6 m\u0113ne\u0161u vecuma un b\u0113rniem ieteicam\u0101 dienas deva ir 10 \u03bcg (400 SV). Zieme\u013cvalstu platuma gr\u0101dos (55\u00b0N\u201372\u00b0N) D vitam\u012bna defic\u012bts var rasties, ja tas netiek uz\u0146emts pietiekam\u0101 daudzum\u0101 ar p\u0101rtiku. Z\u012bdai\u0146iem var att\u012bst\u012bties rah\u012bts, bet pieaugu\u0161ajiem \u2013 osteomal\u0101cija, t\u0101p\u0113c D vitam\u012bns tiek uzskat\u012bts par mikroelementu. D vitam\u012bns non\u0101k organism\u0101, absorb\u0113jot saules gaismu un uz\u0146emot p\u0101rtiku.<\/p>\n<p>Ja rodas \u0161aubas, p\u0101rrun\u0101jiet b\u0113rna slim\u012bbas v\u0113sturi un dz\u012bvesveidu ar savu pediatru un inform\u0113jiet vi\u0146u par vis\u0101m z\u0101l\u0113m un uztura bag\u0101tin\u0101t\u0101jiem, ko lieto j\u016bsu b\u0113rns. P\u0113c tam \u0101rsts var noteikt j\u016bsu b\u0113rna ikdienas D vitam\u012bna nepiecie\u0161am\u012bbu.<\/p>\n<h2>Vai man katru dienu j\u0101lieto D vitam\u012bna piedevas un cik daudz?<\/h2>\n<p>K\u0101 jau min\u0113ts, m\u016bsu \u0137ermenis galvenok\u0101rt pats apg\u0101d\u0101 m\u016bs ar D3 vitam\u012bnu, un \u0161im nol\u016bkam mums ir nepiecie\u0161ama saules gaisma. Konkr\u0113ti, UVB starojums, kas padara m\u016bs br\u016bnus (vai sarkanus). UVA starojums neveicina D vitam\u012bna ra\u017eo\u0161anu, t\u0101p\u0113c, kad m\u0113s baud\u0101m sauli caur logu, m\u016bsu \u0101da nera\u017eo D3 vitam\u012bnu.<\/p>\n<p>Saulain\u0101 vasaras dien\u0101 mums nepiecie\u0161amas 15\u201320 min\u016btes saules gaismas dien\u0101, lai vismaz 25% \u0137erme\u0146a b\u016btu pak\u013cauts saulei (piem\u0113ram, rokas un k\u0101jas). Teraveres fizi\u0137i, veicot m\u0113r\u012bjumus, ir noteiku\u0161i, ka nepiecie\u0161amais UVB starojuma daudzums mums ir vislab\u0101kais no maija s\u0101kuma l\u012bdz septembra vidum.<\/p>\n<p>Ta\u010du no maija l\u012bdz septembrim ar\u012b m\u016bsu D vitam\u012bna situ\u0101cija nav bez m\u0101ko\u0146iem. Pietiekama daudzuma uz\u0146em\u0161anu ierobe\u017eo m\u0101ko\u0146ainas dienas, ap\u0123\u0113rbs, iedegusi \u0101da, vecums, liela fizisk\u0101 slodze, aptauko\u0161an\u0101s un, protams, uztur\u0113\u0161an\u0101s telp\u0101s dienas laik\u0101. Bez uztura bag\u0101tin\u0101t\u0101jiem, tikai no saules un p\u0101rtikas, Zieme\u013cvalst\u012bs ir gr\u016bti uz\u0146emt nepiecie\u0161amo D vitam\u012bna daudzumu.<\/p>\n<h2>D vitam\u012bna l\u012bmenis un t\u0101 anal\u012bzes<\/h2>\n<p>Ir \u013coti ieteicams reizi gad\u0101 p\u0101rbaud\u012bt D vitam\u012bna l\u012bmeni asin\u012bs. Ja nev\u0113laties vai nevarat veikt vitam\u012bnu testu, visiem pieaugu\u0161ajiem ieteicams no novembra l\u012bdz martam lietot 25\u201350 \u03bcg (1000\u20132000 SV) D3 vitam\u012bna piedevas.<\/p>\n<p>Ko dar\u012bt, ja Jums ir m\u0113r\u012bts D vitam\u012bna l\u012bmenis, bet rezult\u0101ts ir zem 100 nmol\/l vai pat zem 75 nmol\/l? \u0160\u0101d\u0101 gad\u012bjum\u0101 noteikti j\u0101konsult\u0113jas ar \u0123imenes \u0101rstu. Kopum\u0101 \u0161\u0101d\u0101 gad\u012bjum\u0101 dienas deva j\u0101palielina vismaz l\u012bdz 50 \u03bcg (2000 SV). P\u0113c da\u017eiem m\u0113ne\u0161iem D vitam\u012bna l\u012bmenis j\u0101p\u0101rbauda atk\u0101rtoti un, ja nepiecie\u0161ams, j\u0101piel\u0101go dienas deva. Lietojot devas, kas tuvojas vai p\u0101rsniedz D vitam\u012bna uz\u0146em\u0161anas aug\u0161\u0113jo robe\u017eu (100 \u03bcg vai 4000 SV dien\u0101), ir svar\u012bgi katru m\u0113nesi kontrol\u0113t D vitam\u012bna l\u012bmeni asin\u012bs.<\/p>\n<h2>D vitam\u012bna defic\u012bts un simptomi, kas to nor\u0101da<\/h2>\n<p>D vitam\u012bns ir svar\u012bgs, lai uztur\u0113tu sp\u0113c\u012bgu im\u016bnsist\u0113mu un labu garast\u0101vokli. D vitam\u012bna tr\u016bkums var izrais\u012bt vair\u0101kus simptomus, un, ja tie rodas, j\u0101apsver uztura bag\u0101tin\u0101t\u0101ju lieto\u0161ana. D vitam\u012bna defic\u012bta simptomi p\u0101rkl\u0101jas ar daudzu m\u016bsdienu slim\u012bbu simptomiem.<\/p>\n<p><strong>Da\u017ei D vitam\u012bna defic\u012bta simptomi un paz\u012bmes:<\/strong><\/p>\n<ul>\n<li>musku\u013cu v\u0101jums<\/li>\n<li>nogurums<\/li>\n<li>bie\u017eas infekcijas<\/li>\n<li>depresija<\/li>\n<li>koron\u0101l\u0101s s\u0101pes utt.<\/li>\n<\/ul>\n<p>P\u0113t\u012bjumi v\u0113l nav apstiprin\u0101ju\u0161i, vai D vitam\u012bna defic\u012bts ir k\u0101das no \u0161\u012bm hroniskaj\u0101m slim\u012bb\u0101m c\u0113lonis vai sekas. Tom\u0113r ir nor\u0101des, ka <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2213858713701657\">D vitam\u012bna defic\u012bts<\/a> ir saist\u012bts ar slikt\u0101ku visp\u0101r\u0113jo vesel\u012bbu. Proti, tiek izvirz\u012bta hipot\u0113ze, ka D vitam\u012bna l\u012bmeni var samazin\u0101t ar slim\u012bb\u0101m saist\u012bti iekaisuma procesi.<\/p>\n<p>Zems <a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.3402\/fnr.v57i0.22671\">D vitam\u012bna l\u012bmenis ir saist\u012bts ar<\/a> slikta musku\u013cu funkcija, vair\u0101ku v\u0113\u017ea veidu (tostarp kolorekt\u0101l\u0101 v\u0113\u017ea, kr\u016bts v\u0113\u017ea, prostatas v\u0113\u017ea un aizku\u0146\u0123a dziedzera v\u0113\u017ea) izplat\u012bba, asinsspiediena l\u012bmenis un hipertensija, k\u0101 ar\u012b 1. un 2. tipa cukura diab\u0113ts, ta\u010du pier\u0101d\u012bjumi v\u0113l nav tik p\u0101rliecino\u0161i, lai m\u0113s var\u0113tu b\u016bt piln\u012bgi p\u0101rliecin\u0101ti.<\/p>\n<p>D vitam\u012bna uz\u0146em\u0161ana ir saist\u012bta ar\u012b ar \u0137erme\u0146a svaru, infekcijas slim\u012bb\u0101m un multiplo sklerozi, ta\u010du par \u0161\u012bm attiec\u012bb\u0101m joproj\u0101m ir p\u0101r\u0101k maz datu.<\/p>\n<p>\u0145emot v\u0113r\u0101 \u0161o datu tr\u016bkumu un nepietiekamos pier\u0101d\u012bjumus, var\u0113tu pamatoti rasties jaut\u0101jums, vai D vitam\u012bns tie\u0161\u0101m ir tik svar\u012bgs, k\u0101 tiek reklam\u0113ts. Ja rah\u012bts un kaulu m\u012bkstin\u0101\u0161ana jums ne\u0161\u0137iet pietiekami svar\u012bga, tad nogurums, v\u0101jums, depresija un kopum\u0101 slikt\u0101ka vesel\u012bba var\u0113tu b\u016bt.<\/p>\n<h2>D vitam\u012bna p\u0101rdoz\u0113\u0161ana un blakuspar\u0101d\u012bbas<\/h2>\n<p>D vitam\u012bns ir taukos \u0161\u0137\u012bsto\u0161s, un, ja to uz\u0146em p\u0101rm\u0113r\u012bgi, organisms uzkr\u0101j lieko daudzumu, kas, ilgsto\u0161i lietojot, var izrais\u012bt saind\u0113\u0161anos. Saind\u0113\u0161an\u0101s gad\u012bjumi galvenok\u0101rt ir saist\u012bti ar p\u0101rm\u0113r\u012bgu D2 vitam\u012bna lieto\u0161anu. Ar D3 vitam\u012bnu saist\u012btas saind\u0113\u0161an\u0101s gad\u012bjumos ilgsto\u0161i ir pat\u0113r\u0113ts vair\u0101k nek\u0101 1000 \u03bcg (40\u00a0000 SV) dien\u0101.<\/p>\n<h2>D vitam\u012bns pilienu, aerosola, e\u013c\u013cas, kapsulu veid\u0101?<\/h2>\n<p>Lai gan past\u0101v zin\u0101mas pretrunas, p\u0113t\u012bjumi liecina, ka nav lielas at\u0161\u0137ir\u012bbas starp D vitam\u012bna lieto\u0161anu pilienu, aerosola, e\u013c\u013cas vai kapsulu veid\u0101. Ir svar\u012bgi to lietot kop\u0101 ar \u0113dienu, jo tas palielina D vitam\u012bna uzs\u016bk\u0161anos organism\u0101.<\/p>\n<h2>Kopsavilkums<\/h2>\n<p><a href=\"https:\/\/academic.oup.com\/milmed\/article-abstract\/182\/3-4\/e1810\/4099217\">Igaunij\u0101 veiktie p\u0113t\u012bjumi<\/a> Un Zieme\u013cvalstu p\u0113t\u012bjumi liecina, ka liel\u0101kajai da\u013cai pieaugu\u0161o D vitam\u012bna l\u012bmenis asin\u012bs ir zem 75 nmol\/l, kas nor\u0101da, ka liel\u0101k\u0101 da\u013ca no mums nesa\u0146em pietiekami daudz D vitam\u012bna ar p\u0101rtiku un saules gaismu. P\u0101rbaude j\u0101veic vismaz reizi gad\u0101 un, ja nepiecie\u0161ams, j\u0101lieto D vitam\u012bna piedevas. P\u0113t\u012bjums, kur\u0101 piedal\u012bj\u0101s jauni igau\u0146u v\u012brie\u0161i, par\u0101d\u012bja, ka 30 \u03bcg (1200 SV) papildu D vitam\u012bna dien\u0101 nebija pietiekams, lai paaugstin\u0101tu vitam\u012bna l\u012bmeni virs 75 nmol\/l tiem, kuriem tas bija p\u0101r\u0101k zems.<\/p>","protected":false},"excerpt":{"rendered":"<p>Ja ir viens uztura bag\u0101tin\u0101t\u0101js, ko liel\u0101kajai da\u013cai zieme\u013cvalstu iedz\u012bvot\u0101ju vajadz\u0113tu lietot papildus sabalans\u0113tam uzturam, tas ir D vitam\u012bns. Doma, ka visu dz\u012bvei nepiecie\u0161amo m\u0113s uz\u0146emam no p\u0101rtikas, ir skaista. Tad padom\u0101jiet par to, ja m\u0113s pieliksim p\u016bles, lai sabalans\u0113tu savu uzturu un uzlabotu t\u0101 kvalit\u0101ti un tom\u0113r\u2026<\/p>","protected":false},"author":64,"featured_media":3820,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[189,93,187],"tags":[71,62,90],"class_list":["post-3810","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-toidulisandid","category-toitumine","category-vitamiinid","tag-rasvad","tag-toitumine","tag-vitamiinid","entry","has-media"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>D-vitamiini vajadus, puudused ja \u00fcledoosi s\u00fcmptomid! - Terve Elu Keskus<\/title>\n<meta name=\"description\" content=\"D-vitamiin on vajalik nii beebile, lapsele kui t\u00e4iskasvanule. 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