{"id":3837,"date":"2021-12-13T16:32:06","date_gmt":"2021-12-13T14:32:06","guid":{"rendered":"https:\/\/terveelukeskus.ee\/?p=3837"},"modified":"2024-04-26T11:38:01","modified_gmt":"2024-04-26T08:38:01","slug":"b1-vitamins","status":"publish","type":"post","link":"https:\/\/terveelukeskus.ee\/lv\/b1-vitamins\/","title":{"rendered":"B1 vitam\u012bns jeb tiam\u012bns c\u012bn\u0101s ar nogurumu un nervozit\u0101ti"},"content":{"rendered":"<p><strong><span style=\"font-size: 18px;\">\u0112\u0161ana ir dabiska un pa\u0161saprotama dz\u012bves sast\u0101vda\u013ca. Liel\u0101koties m\u0113s neaizdom\u0101jamies par to, kas notiek ar p\u0101rtiku, ko m\u0113s pat\u0113r\u0113jam, m\u016bsu organism\u0101 un k\u0101 m\u0113s no t\u0101s ieg\u016bstam nepiecie\u0161amo ener\u0123iju un uzturvielas. \u0160\u012b st\u0101sta galvenais varonis ir B1 vitam\u012bns jeb tiam\u012bns.<\/span><\/strong><\/p>\n<h2>B1 vitam\u012bna ieguvumi un p\u0101rskats<\/h2>\n<p>B1 vitam\u012bnam jeb tiam\u012bnam ir svar\u012bga loma da\u017ek\u0101rt diezgan sare\u017e\u0123\u012btos vielmai\u0146as procesos. Viena no t\u0101 funkcij\u0101m ir p\u0101rv\u0113rst uztura taukus, og\u013chidr\u0101tus un olbaltumvielas ener\u0123ij\u0101.<\/p>\n<p>Ta\u010du t\u0101 funkcijas ar to nebeidzas. Turkl\u0101t tiam\u012bns ir nepiecie\u0161ams nervu sist\u0113mas darb\u012bbai, musku\u013cu, tostarp sirds musku\u013ca, norm\u0101lai darb\u012bbai un ku\u0146\u0123a sulas ra\u017eo\u0161anai.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-3844 size-full\" src=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2021\/12\/tervislikud_toidud_b1_vitamiini_allikad.jpg\" alt=\"P\u0101rtikas produkti, kas satur B1 vitam\u012bnu - s\u0113klas, rieksti\" width=\"1283\" height=\"855\" srcset=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2021\/12\/tervislikud_toidud_b1_vitamiini_allikad.jpg 1283w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2021\/12\/tervislikud_toidud_b1_vitamiini_allikad-300x200.jpg 300w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2021\/12\/tervislikud_toidud_b1_vitamiini_allikad-768x512.jpg 768w\" sizes=\"auto, (max-width: 1283px) 100vw, 1283px\" \/><\/p>\n<h2>B1 vitam\u012bns p\u0101rtik\u0101<\/h2>\n<p>B1 vitam\u012bns ir atrodams gan augu, gan dz\u012bvnieku izcelsmes p\u0101rtik\u0101. Lab\u0101kie B1 vitam\u012bna avoti ir s\u0113klas, rieksti un graudaugi. Tom\u0113r j\u0101atceras, ka graudaugos tiam\u012bns galvenok\u0101rt koncentr\u0113jas s\u0113klu apvalk\u0101. T\u0101p\u0113c ir \u0101rk\u0101rt\u012bgi svar\u012bgi dot priek\u0161roku pilngraudu produktiem, nevis rafin\u0113tiem graudu produktiem.<\/p>\n<p><strong>B1 vitam\u012bna nepiecie\u0161am\u012bba <a href=\"https:\/\/tka.nutridata.ee\/et\/\">avoti<\/a> (saturs uz 100 g)<\/strong><\/p>\n<ul>\n<li>Bon Soya aromatiz\u0113tais raugs (45 mg)<\/li>\n<li>maltas sojas masas ar tom\u0101tu m\u0113rci un aromatiz\u0113jo\u0161u raugu, Bon Soya (1,8 mg)<\/li>\n<li>kvie\u0161u d\u012bg\u013ci (1,7 mg)<\/li>\n<li>linu s\u0113klas (1,6 mg)<\/li>\n<li>sezama s\u0113klu pasta (1,6 mg)<\/li>\n<li>sezama s\u0113klas, lob\u012btas (1,5 mg)<\/li>\n<li>lob\u012btas ka\u0146epju s\u0113klas (1,3 mg)<\/li>\n<li>makad\u0101mijas rieksti (1,2 mg)<\/li>\n<li>auzu klijas (1 mg)<\/li>\n<li>neapstr\u0101d\u0101ti gri\u0137u milti (1 mg)<\/li>\n<li>zemesrieksti (0,9 mg)<\/li>\n<li>mago\u0146u s\u0113klas (0,86 mg)<\/li>\n<li>pilngraudu makaroni (0,67 mg)<\/li>\n<li>Braz\u012blijas rieksti (0,62 mg)<\/li>\n<li>\u010dia s\u0113klas (0,62 mg)<\/li>\n<li>\u017e\u0101v\u0113ti zir\u0146i (0,6 mg)<\/li>\n<li>pilngraudu kvie\u0161u milti (0,6 mg)<\/li>\n<li>gri\u0137i (0,6 mg)<\/li>\n<li>auzu p\u0101rslas (0,33 mg)<\/li>\n<\/ul>\n<p>Vid\u0113ji pieaugu\u0161ajam nepiecie\u0161amais B1 vitam\u012bna daudzums dien\u0101 ir no 1,1 l\u012bdz 1,4 mg. Apl\u016bkojot iepriek\u0161 min\u0113to p\u0101rtikas produktu sarakstu, no pirm\u0101 acu uzmetiena var \u0161\u0137ist, ka 1 mg uz\u0146em\u0161ana nav probl\u0113ma. J\u0101atz\u012bm\u0113, ka, lai ieg\u016btu nor\u0101d\u012bto B1 vitam\u012bna daudzumu, j\u0101ap\u0113d 100 g attiec\u012bg\u0101 p\u0101rtikas produkta.<\/p>\n<p>Piem\u0113ram, pilngraudu makaroni saus\u0101 veid\u0101 satur 0,67 mg tiam\u012bna. Lai uz\u0146emtu tiam\u012bna dienas devu, dien\u0101 j\u0101ap\u0113d 200 g sausu makaronu, kas ir aptuveni puskilograms v\u0101r\u012btu pilngraudu makaronu. T\u0101d\u0113\u013c ar da\u017eiem labiem avotiem vien nepietiek, lai uz\u0146emtu nepiecie\u0161amo dienas devu. J\u0101\u0113d daudzveid\u012bgi p\u0101rtikas produkti, tostarp pilngraudu produkti, s\u0113klas, rieksti un Bon Soya aromatiz\u0113tais raugs.<\/p>\n<h2>B1 vitam\u012bna nepiecie\u0161am\u012bba<\/h2>\n<p>B1 vitam\u012bna nepiecie\u0161am\u012bba ir atkar\u012bga no <a href=\"https:\/\/books.google.com\/books?hl=en&amp;lr=&amp;id=NjdkYRkHla0C&amp;oi=fnd&amp;pg=PR1&amp;dq=Vitamin+and+Mineral+Requirements+in+Human+Nutrition.+Second+Ed.+World+Health+Organization,+Food+and+Agricultural+Organization+of+the+United+Nations.+Geneva:+World+Health+Organization,+2004&amp;ots=I9VX_VDDCD&amp;sig=oPLer4f-kmR_VP1MfVs42Qg1JhI\">ikdienas ener\u0123ijas vajadz\u012bbas<\/a>. <a href=\"https:\/\/www.google.com\/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=&amp;ved=2ahUKEwis89fxps_0AhWDSfEDHQqOADcQFnoECAMQAQ&amp;url=https%3A%2F%2Fintra.tai.ee%2Fimages%2Fprints%2Fdocuments%2F149019033869_eesti%2520toitumis-%2520ja%2520liikumissoovitused.pdf&amp;usg=AOvVaw2M0zPZ85bVewHEpirTODlg\">Dienas nepiecie\u0161am\u012bba<\/a> ir 1,0\u20131,2 mg dien\u0101 sieviet\u0113m un 1,2\u20131,5 mg v\u012brie\u0161iem. 1,6 gr\u016btniec\u0113m un 1,7 mg dien\u0101 m\u0101t\u0113m, kas baro b\u0113rnu ar kr\u016bti. Absol\u016bt\u0101 apak\u0161\u0113j\u0101 tiam\u012bna uz\u0146em\u0161anas robe\u017ea ir 0,5 sieviet\u0113m un 0,6 mg dien\u0101 v\u012brie\u0161iem. Zem t\u0101s jau <a href=\"https:\/\/www.nal.usda.gov\/sites\/default\/files\/fnic_uploads\/Ch4_35-50.pdf\">Tiam\u012bna defic\u012bta kl\u012bniskie simptomi<\/a>.<\/p>\n<p>Pieaugu\u0161ajiem un b\u0113rniem vid\u0113j\u0101 B1 vitam\u012bna nepiecie\u0161am\u012bba uz 1000 kcal ir 0,42 mg dien\u0101. Piem\u0113ram, akt\u012bvam pusaudzim vai sportistam aug\u0161anas f\u0101z\u0113, kur\u0161 dien\u0101 pat\u0113r\u0113 3500 kcal, no p\u0101rtikas vajadz\u0113tu uz\u0146emt 1,47 mg tiam\u012bna.<\/p>\n<p>Lai gan vec\u0101ka gadag\u0101juma cilv\u0113ki kustas un \u0113d maz\u0101k, un t\u0101p\u0113c var\u0113tu pie\u0146emt, ka vi\u0146u tiam\u012bna vajadz\u012bbas ir attiec\u012bgi maz\u0101kas, ir p\u0113t\u012bjumi, kas liecina, ka <a href=\"https:\/\/www.tandfonline.com\/doi\/pdf\/10.1080\/07315724.1994.10718372\">Gados vec\u0101kiem cilv\u0113kiem tiam\u012bns uzs\u016bcas slikt\u0101k.<\/a>T\u0101p\u0113c ar\u012b gados vec\u0101kiem cilv\u0113kiem tiam\u012bna saturam p\u0101rtik\u0101 j\u0101b\u016bt vismaz 1,0 mg dien\u0101.<\/p>\n<h2>B1 vitam\u012bna defic\u012bts un t\u0101 sekas<\/h2>\n<p>B1 vitam\u012bna defic\u012btu veicina p\u0101r\u0113\u0161an\u0101s ar rafin\u0113tiem p\u0101rtikas produktiem, tostarp pic\u0101m, hamburgeriem, p\u012br\u0101giem un makaroniem. Tiam\u012bna defic\u012btu izraisa ar\u012b daudz saldumu, alkohols, bads (las\u012bt gav\u0113nis) un ilgsto\u0161a vienveid\u012bga di\u0113ta. P\u0101rm\u0113r\u012bga meln\u0101s t\u0113jas vai kafijas lieto\u0161ana un sm\u0113\u0137\u0113\u0161ana ar\u012b veicina B1 vitam\u012bna defic\u012btu.<\/p>\n<p><strong>Riska grup\u0101 ietilpst:<\/strong><\/p>\n<ul>\n<li>nevesel\u012bgas p\u0101rtikas p\u0101r\u0113d\u0101ji<\/li>\n<li>alkoholi\u0137i<\/li>\n<li>diab\u0113ti\u0137i<\/li>\n<li>pacientiem ar celiakiju un \u010d\u016blaino kol\u012btu<\/li>\n<li>gr\u016btnieces<\/li>\n<li>cilv\u0113ki, kuriem veikta ku\u0146\u0123a apvedce\u013ca oper\u0101cija<\/li>\n<\/ul>\n<p>T\u0101 k\u0101 viena no galvenaj\u0101m tiam\u012bna lom\u0101m ir saist\u012bta ar vielmai\u0146u, t\u0101 nepiecie\u0161am\u012bba ir atkar\u012bga ar\u012b no pat\u0113r\u0113t\u0101 p\u0101rtikas daudzuma. Tas noz\u012bm\u0113, ka pusaud\u017eiem straujas aug\u0161anas f\u0101z\u0113 un akt\u012bviem sportistiem ir nepiecie\u0161ams iev\u0113rojami vair\u0101k tiam\u012bna nek\u0101 pieaugu\u0161ajiem ar mazu aktivit\u0101ti. Tiam\u012bna uzs\u016bk\u0161an\u0101s samazin\u0101s l\u012bdz ar vecumu, t\u0101p\u0113c ar\u012b vec\u0101ka gadag\u0101juma cilv\u0113kiem ir nepiecie\u0161ams vair\u0101k B1 vitam\u012bna nek\u0101 jaun\u0101kiem cilv\u0113kiem.<\/p>\n<h2>B1 vitam\u012bna defic\u012bta simptomi<\/h2>\n<p>Visbie\u017e\u0101kais B1 vitam\u012bna defic\u012bta c\u0113lonis ir nervu sist\u0113mas un smadze\u0146u darb\u012bbas trauc\u0113jumi. Pieaugu\u0161ajiem tiam\u012bna defic\u012bts izraisa slim\u012bbu, ko sauc par Beriberi un Vernikes-Korsakova sindromu, kam rakstur\u012bgs apjukums, samazin\u0101ta sp\u0113ja ieg\u016bt inform\u0101ciju un koordin\u0101cijas trauc\u0113jumi.<\/p>\n<p><strong>Agr\u012bnie B1 vitam\u012bna defic\u012bta simptomi var b\u016bt: <\/strong><\/p>\n<ul>\n<li>anoreksija<\/li>\n<li>svara zudums<\/li>\n<li>gar\u012bg\u0101s izmai\u0146as<\/li>\n<li>musku\u013cu v\u0101jums<\/li>\n<\/ul>\n<p><strong>Viegls tiam\u012bna defic\u012bts parasti izpau\u017eas k\u0101: <\/strong><\/p>\n<ul>\n<li>izs\u012bkums<\/li>\n<li>atmi\u0146as trauc\u0113jumi<\/li>\n<li>depresija<\/li>\n<li>koordin\u0101cijas trauc\u0113jumi<\/li>\n<li>musku\u013cu v\u0101jums<\/li>\n<li>neskaidru s\u0101pju veid\u0101<\/li>\n<\/ul>\n<p>B\u0113rniem simptomi par\u0101d\u0101s \u0101tr\u0101k, parasti ir smag\u0101ki un var izrais\u012bt sirds mazsp\u0113ju.<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>S\u00f6\u00f6mine on loomulik ja iseenesest m\u00f5istetav elu osa. Enamasti me ei m\u00f5tle sellele, mis tarbitud toiduga kehas edasi toimub ja kuidas me sealt vajaliku energia ja toitained k\u00e4tte saame. K\u00e4esoleva loo peategelane, vitamiin B1 ehk tiamiin. B1- vitamiini kasulikkus ja&hellip;<\/p>","protected":false},"author":64,"featured_media":3845,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[189,93,187],"tags":[69,63,75,53,62,90],"class_list":["post-3837","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-toidulisandid","category-toitumine","category-vitamiinid","tag-aedviljad","tag-elustiil","tag-krooniline-poletik","tag-sportlik-sooritus","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>B1-vitamiin toidus, vajadus ja puuduse s\u00fcmptomid - Terve Elu Keskus<\/title>\n<meta name=\"description\" content=\"Millised toiduained on parimad B1-vitamiini allikad? Mis on p\u00e4evane vajadus? 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