{"id":3977,"date":"2022-04-18T09:22:31","date_gmt":"2022-04-18T06:22:31","guid":{"rendered":"https:\/\/terveelukeskus.ee\/?p=3977"},"modified":"2024-04-26T11:38:01","modified_gmt":"2024-04-26T08:38:01","slug":"vitamins-b2-b3","status":"publish","type":"post","link":"https:\/\/terveelukeskus.ee\/lv\/vitamins-b2-b3\/","title":{"rendered":"B2 un B3 vitam\u012bni: skaista \u0101da un koptas l\u016bpas"},"content":{"rendered":"<p style=\"font-weight: 400;\"><span style=\"font-size: 18px;\"><strong>B2 vitam\u012bns jeb riboflav\u012bns ir nepiecie\u0161ams tauku un og\u013chidr\u0101tu metabolismam, nervu sist\u0113mai, norm\u0101lai musku\u013cu un sirds musku\u013cu darb\u012bbai, k\u0101 ar\u012b redzes procesam, proti, riboflav\u012bns mazina acu nogurumu un nodro\u0161ina norm\u0101lu redzi. Tas ir nepiecie\u0161ams ar\u012b \u0101das, g\u013cot\u0101du, nagu un matu vesel\u012bbas uztur\u0113\u0161anai. Ar\u012b antivielu veido\u0161anai.<\/strong><\/span><\/p>\n<h2>B2 vitam\u012bna defic\u012bts<\/h2>\n<p style=\"font-weight: 400;\">Lai gan riboflav\u012bna funkciju saraksts ir iespaid\u012bgs, B2 vitam\u012bna defic\u012btam ir maz skaidru kl\u012bnisko simptomu. B2 vitam\u012bna defic\u012bta simptomi ir da\u017e\u0101das izmai\u0146as \u0101d\u0101 un mutes g\u013cot\u0101d\u0101, piem\u0113ram, plais\u0101jo\u0161i mutes kakti\u0146i, kas ir diezgan izplat\u012bta riboflav\u012bna defic\u012bta paz\u012bme. Smags defic\u012bts ir saist\u012bts ar \u0101das izmai\u0146\u0101m, an\u0113miju un gar\u012bgiem trauc\u0113jumiem.<\/p>\n<h2>B2 vitam\u012bna avoti<\/h2>\n<p style=\"font-weight: 400;\">Riboflav\u012bns ir bag\u0101t\u012bgs gan augu, gan dz\u012bvnieku izcelsmes p\u0101rtik\u0101. Bag\u0101t\u012bgi avoti ir dz\u012bvnieku izcelsmes p\u0101rtikas produkti, piem\u0113ram, aknas un nieres, olas un liel\u0101k\u0101 da\u013ca sieru. Augu izcelsmes B2 vitam\u012bna avoti ir t\u0101di p\u0101rtikas produkti k\u0101 raugs, mandeles, lapu k\u0101posti, \u0137irbju s\u0113klas un kakao pulveris.<\/p>\n<p style=\"font-weight: 400;\"><a href=\"https:\/\/tka.nutridata.ee\/et\/\">Bag\u0101t\u0101kie un lab\u0101kie B2 vitam\u012bna avoti<\/a> ir<\/p>\n<ul>\n<li>Bon Soya aromatiz\u0113tais raugs (18 mg),<\/li>\n<li>sausais raugs (5,4 mg),<\/li>\n<li>\u017e\u0101v\u0113tas a\u013c\u0123es, spirul\u012bna (4,6 mg),<\/li>\n<li>\u017e\u0101v\u0113tas a\u013c\u0123es, hlorella (3,6 mg),<\/li>\n<li>liellopa aknas, ceptas (3,1 mg),<\/li>\n<li>te\u013ca aknas, v\u0101r\u012btas (2,8 mg),<\/li>\n<li>v\u0101r\u012btas nieres (2,0 mg),<\/li>\n<li>raugs (1,7 mg),<\/li>\n<li>v\u0101r\u012btas broileru aknas (1,7 mg),<\/li>\n<li>maizes raugs (1,6 mg),<\/li>\n<li>mandeles (0,75 mg),<\/li>\n<li>k\u0101posti (0,35 mg),<\/li>\n<li>liel\u0101k\u0101 da\u013ca matu (0,2\u20130,4 mg),<\/li>\n<li>spin\u0101ti (0,24 mg),<\/li>\n<li>\u0137irbju s\u0113klas (0,16).<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\">Pieaugu\u0161ajiem ieteicam\u0101 B2 vitam\u012bna dienas deva ir aptuveni 1,3 mg, bet v\u012brie\u0161iem \u2014 1,7 mg. Gr\u016btniec\u0113m un sieviet\u0113m, kas baro b\u0113rnu ar kr\u016bti, dien\u0101 j\u0101sa\u0146em papildus 0,3 un 0,4 mg. Riboflav\u012bns <a href=\"https:\/\/academic.oup.com\/ajcn\/article-abstract\/85\/6\/1557\/4633061\">absorbcijas \u0101trums<\/a> no p\u0101rtikas ir 60\u201370%. Lai pieaugu\u0161ais uz\u0146emtu nepiecie\u0161amo riboflav\u012bnu, vi\u0146am vajadz\u0113tu \u0113st aptuveni:<\/p>\n<ul>\n<li>1 g aromatiz\u0113jo\u0161\u0101 rauga vai<\/li>\n<li>63 g kalt\u0113tu a\u013c\u0123u (Spirulina, Chlorella) vai<\/li>\n<li>83 g v\u0101r\u012btu liellopa aknu vai<\/li>\n<li>124 g v\u0101r\u012btu vistas aknu vai<\/li>\n<li>330 g mande\u013cu vai<\/li>\n<li>825 g siera vai<\/li>\n<li>1030 g spin\u0101tu.<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\">K\u0101 redzat, dro\u0161\u0101kais un vienk\u0101r\u0161\u0101kais risin\u0101jums B vitam\u012bnu uz\u0146em\u0161anai ir pierast \u0113st raudz\u0113tu raugu.<\/p>\n<h2><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-3980\" src=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2022\/04\/aknega-tudruk.jpg\" alt=\"B3 vitam\u012bns pal\u012bdz pret pinn\u0113m\" width=\"485\" height=\"323\" srcset=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2022\/04\/aknega-tudruk.jpg 1536w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2022\/04\/aknega-tudruk-300x200.jpg 300w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2022\/04\/aknega-tudruk-768x512.jpg 768w\" sizes=\"auto, (max-width: 485px) 100vw, 485px\" \/>B3 vitam\u012bns jeb niac\u012bns padara \u0101du skaistu<\/h2>\n<p style=\"font-weight: 400;\">B3 vitam\u012bna galven\u0101 funkcija organism\u0101 ir saist\u012bta ar tauku un og\u013chidr\u0101tu metabolisma un olbaltumvielu sint\u0113zes nodro\u0161in\u0101\u0161anu. Tas ir nepiecie\u0161ams ar\u012b nervu sist\u0113mas un musku\u013cu darb\u012bbai, k\u0101 ar\u012b \u0101das boj\u0101jumu atjauno\u0161anai. \u0160\u012b p\u0113d\u0113j\u0101 iemesla d\u0113\u013c B3 vitam\u012bns ir atrodams ar\u012b daudzos \u0101das kop\u0161anas l\u012bdzek\u013cos. Niac\u012bns palielina olbaltumvielu un kerat\u012bna ra\u017eo\u0161anu, kas nepiecie\u0161ami \u0101das veido\u0161anai. Kerat\u012bns uztur \u0101du gludu un pal\u012bdz atjaunot boj\u0101tu \u0101du.<\/p>\n<p style=\"font-weight: 400;\">T\u0101 k\u0101 niac\u012bnam piem\u012bt ar\u012b pretiekaisuma \u012bpa\u0161\u012bbas, tas var c\u012bn\u012bties pret pinn\u0113m. Da\u017ei uzskata, ka B3 vitam\u012bns ir pat lab\u0101ks c\u012b\u0146\u0101 pret pinn\u0113m nek\u0101 da\u017ei labi zin\u0101mi medikamenti pret pinn\u0113m, jo tas ir piem\u0113rots visiem \u0101das tipiem un neizraisa blakuspar\u0101d\u012bbas.<\/p>\n<p style=\"font-weight: 400;\">Graudaugi, \u012bpa\u0161i kukur\u016bza, satur <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9023485\/\">niac\u012bns cilv\u0113kiem gr\u016bti pieejam\u0101 form\u0101<\/a>B3 vitam\u012bna defic\u012bts galvenok\u0101rt rodas cilv\u0113kiem, kuri iev\u0113ro graudaugu di\u0113tu ar zemu olbaltumvielu saturu. Niac\u012bna defic\u012bts izraisa slim\u012bbu, ko sauc par pellagru (raupju \u0101du), kas ietekm\u0113 \u0101du, gremo\u0161anas sist\u0113mu un nervu sist\u0113mu. Pelagra att\u012bst\u0101s, ja niac\u012bna uz\u0146em\u0161ana dien\u0101 ir 8,8 NE (niac\u012bna ekvivalenti) vai maz\u0101k. Sal\u012bdzin\u0101jumam, ieteicam\u0101 niac\u012bna uz\u0146em\u0161ana ir 6,7 NE\/1000 kcal, bet ne maz\u0101k k\u0101 13 NE dien\u0101.<\/p>\n<p style=\"font-weight: 400;\">Pieaugu\u0161ajiem v\u012brie\u0161iem dien\u0101 j\u0101pat\u0113r\u0113 16\u201320 NE, bet sieviet\u0113m \u2013 13\u201315 NE. Gr\u016btniec\u0113m un m\u0101t\u0113m, kas baro b\u0113rnu ar kr\u016bti, dien\u0101 j\u0101pat\u0113r\u0113 papildus 1\u20132 NE, jo da\u013ca niac\u012bna non\u0101k b\u0113rna organism\u0101 ar m\u0101tes pienu un ar\u012b ener\u0123ijas pat\u0113ri\u0146\u0161 ir liel\u0101ks.<\/p>\n<p style=\"font-weight: 400;\">Papildus niac\u012bnam, kas atrodams p\u0101rtik\u0101, organisms var ra\u017eot niac\u012bnu ar\u012b no aminosk\u0101bes triptof\u0101na. T\u0101d\u0113\u013c olbaltumviel\u0101m bag\u0101ts uzturs pal\u012bdz apmierin\u0101t niac\u012bna vajadz\u012bbas. Vid\u0113ji 60 mg triptof\u0101na nodro\u0161ina 1 SV niac\u012bna.<\/p>\n<h2>B3 vitam\u012bna avoti<\/h2>\n<p style=\"font-weight: 400;\">Niac\u012bna avoti ir l\u012bdz\u012bgi citiem B vitam\u012bniem. No dz\u012bvnieku izcelsmes avotiem B3 vitam\u012bns visvair\u0101k ir akn\u0101s, nier\u0113s, ziv\u012bs, m\u0101jputnu ga\u013c\u0101, c\u016bkga\u013c\u0101, liellopu ga\u013c\u0101 un liel\u0101kaj\u0101 da\u013c\u0101 sieru. No augiem bag\u0101t\u0101kie avoti ir raugs, liel\u0101k\u0101 da\u013ca riekstu un s\u0113klu, k\u0101 ar\u012b tum\u0161\u0101 \u0161okol\u0101de.<\/p>\n<p style=\"font-weight: 400;\"><a href=\"https:\/\/tka.nutridata.ee\/et\/\">Bag\u0101t\u0101kie un lab\u0101kie B3 vitam\u012bna avoti<\/a> ir<\/p>\n<ul>\n<li>Bon Soya gar\u0161as raugs (350 NE),<\/li>\n<li>a\u013c\u0123es, \u017e\u0101v\u0113tas, hlorella (29 NE),<\/li>\n<li>Bon Soya sojas malt\u0101 ga\u013ca ar tom\u0101tu m\u0113rci un aromatiz\u0113t\u0101ju raugu (27 NE),<\/li>\n<li>\u017e\u0101v\u0113tas zivis, vid\u0113ji (24 NE),<\/li>\n<li>malta vistas ga\u013ca (22 NE),<\/li>\n<li>zemesrieksti (19 ZA),<\/li>\n<li>v\u0101r\u012btas c\u016bkga\u013cas un te\u013ca aknas (18 NE),<\/li>\n<li>zemesriekstu sviests (18 NE),<\/li>\n<li>tun\u010da konservi (18 NE),<\/li>\n<li>vistas fileja, pagatavota (17 NE),<\/li>\n<li>\u010dia s\u0113klas (16 NE),<\/li>\n<li>sojas prote\u012bns (15 NE),<\/li>\n<li>\u017d\u0101v\u0113ts fiz\u0101lis (15 NE),<\/li>\n<li>auksti k\u016bpin\u0101ts lasis un varav\u012bksnes forele (14 ZA),<\/li>\n<li>\u0137irbju s\u0113klas (13 ZA).<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\">Es no saraksta izlaidu graudaugus un no tiem gatavotus produktus. Lai gan graudaugi satur pien\u0101c\u012bgu daudzumu niac\u012bna, to biopieejam\u012bba ir zema.<\/p>\n<p style=\"font-weight: 400;\">K\u0101 redzams sarakst\u0101, ikdienas niac\u012bna nepiecie\u0161am\u012bbu (vid\u0113ji 16 NE) sedz<\/p>\n<ul>\n<li>4,6 g Bon Soya aromatiz\u0113t\u0101 rauga vai<\/li>\n<li>55 g kalt\u0113tu hlorella a\u013c\u0123u vai<\/li>\n<li>59 g Bon Soya malt\u0101s ga\u013cas tom\u0101tu m\u0113rc\u0113 vai<\/li>\n<li>73 g maltas vistas ga\u013cas vai<\/li>\n<li>88 g zemesriekstu sviesta vai konserv\u0113ta tun\u010da vai<\/li>\n<li>107 g \u017e\u0101v\u0113tu fiz\u0101\u013cu vai<\/li>\n<li>114 g auksti k\u016bpin\u0101ta la\u0161a.<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\">Ja regul\u0101ri \u0113dat riekstus, s\u0113klas, sojas produktus vai zivis, un jo \u012bpa\u0161i raugu, tad nav pamata p\u0101r\u0101k uztraukties par niac\u012bnu. Vai ar\u012b, ja vien nep\u0101rsp\u012bl\u0113jat ar alkoholu, kafiju un cukuru. Proti, p\u0101rm\u0113r\u012bga ciete, alkohols, kafija un cukurs kav\u0113 niac\u012bna uzs\u016bk\u0161anos. T\u0101p\u0113c no to p\u0101rdoz\u0113\u0161anas noteikti vajadz\u0113tu izvair\u012bties.<\/p>\n<h3 style=\"font-weight: 400;\">B3 vitam\u012bna p\u0101rm\u0113r\u012bga lieto\u0161ana<\/h3>\n<p style=\"font-weight: 400;\">Dr\u012bz\u0101k jaut\u0101jums ir par aug\u0161\u0113jo robe\u017eu. Par laimi, nav datu par liela niac\u012bna daudzuma kait\u012bgo ietekmi no p\u0101rtikas, ta\u010du ar uztura bag\u0101tin\u0101t\u0101jiem j\u0101b\u016bt uzman\u012bgiem. Ir zin\u0101ms, ka p\u0101rm\u0113r\u012bga uztura bag\u0101tin\u0101t\u0101ju, kuru pamat\u0101 ir nikot\u012bnsk\u0101be (viena no niac\u012bna form\u0101m), lieto\u0161ana var izrais\u012bt karstuma vi\u013c\u0146us un, ja tos lieto p\u0101rm\u0113r\u012bgi, var pat izrais\u012bt aknu boj\u0101jumus. Eiropas Savien\u012bbas P\u0101rtikas zin\u0101tnisk\u0101 komiteja ir noteikusi nikot\u012bnsk\u0101bes aug\u0161\u0113jo robe\u017eu pieaugu\u0161ajiem \u2013 10 mg dien\u0101 un nikot\u012bnam\u012bda aug\u0161\u0113jo robe\u017eu \u2013 900 mg dien\u0101.<\/p>","protected":false},"excerpt":{"rendered":"<p>B2-vitamiin ehk riboflaviin on meile vajalik rasvade ja s\u00fcsivesikute ainevahetuses, n\u00e4rvis\u00fcsteemis, lihaste ja s\u00fcdamelihaste normaalseks t\u00f6\u00f6ks, samuti n\u00e4gemisprotsessis, nimelt v\u00e4hendab riboflaviin silmade v\u00e4simust ja tagab normaalse n\u00e4gemise. Veel on seda vaja naha, limaskestade, k\u00fc\u00fcnte ja juuste tervise toetamiseks. Ka antikehade&hellip;<\/p>","protected":false},"author":64,"featured_media":3979,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[189,93,187],"tags":[90],"class_list":["post-3977","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-toidulisandid","category-toitumine","category-vitamiinid","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>B-grupi vitamiinid: B2-vitamiin ja B3-vitamiin- Terve Elu Keskus<\/title>\n<meta name=\"description\" content=\"Saa teada, milleks on B-grupi vitamiinid B2 ja B3 kasulikud meie kehale. Mida toob endaga kaasa B2 ja B3 vitamiini puudus? 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Mida toob endaga kaasa B2 ja B3 vitamiini puudus? 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