{"id":4102,"date":"2022-08-09T20:41:41","date_gmt":"2022-08-09T17:41:41","guid":{"rendered":"https:\/\/terveelukeskus.ee\/?p=4102"},"modified":"2024-04-26T11:38:01","modified_gmt":"2024-04-26T08:38:01","slug":"c-vitamins","status":"publish","type":"post","link":"https:\/\/terveelukeskus.ee\/lv\/c-vitamins\/","title":{"rendered":"Vai lielas C vitam\u012bna devas tie\u0161\u0101m var iz\u0101rst\u0113t saaukst\u0113\u0161anos?"},"content":{"rendered":"

C vitam\u012bna jeb askorb\u012bnsk\u0101bes labv\u0113l\u012bg\u0101 ietekme sabiedr\u012bb\u0101 ir labi zin\u0101ma, ta\u010du vai \u013coti lielas \u0161\u012b v\u0113rt\u012bg\u0101 vitam\u012bna devas var pal\u012bdz\u0113t ar\u012b nov\u0113rst vai \u0101tri atbr\u012bvoties no saaukst\u0113\u0161an\u0101s? \u0160o apgalvojumu 20.\u00a0gs. septi\u0146desmitajos gados izteica divk\u0101rt\u0113jais Nobela pr\u0113mijas laure\u0101ts Linuss Paulings, un \u0161is viedoklis ir pla\u0161i izplat\u012bts ar\u012b daudzu igau\u0146u vid\u016b. Noskaidrosim, vai \u0161\u0101diem apgalvojumiem ir zin\u0101tnisks pamatojums un cik liela deva jums b\u016btu j\u0101lieto.<\/span><\/strong><\/p>\n

C vitam\u012bna dienas deva<\/h2>\n

Eksperti uzskata, ka C vitam\u012bns ir viena no efekt\u012bv\u0101kaj\u0101m un dro\u0161\u0101kaj\u0101m uzturviel\u0101m. Igaunijas pilso\u0146i uztura un vingrojumu ieteikumi<\/a> Pieaugu\u0161ajiem ieteicam\u0101 dienas deva ir 100 mg\/dien\u0101. Gr\u016btniec\u0113m un m\u0101t\u0113m, kas baro b\u0113rnu ar kr\u016bti, nepiecie\u0161ams nedaudz vair\u0101k \u2013 110 mg\/dien\u0101. Papildus gr\u016btniec\u0113m ar\u012b b\u0113rniem nepiecie\u0161ams liel\u0101ks daudzums. sm\u0113\u0137\u0113t\u0101ji (vair\u0101k par 30 mg dien\u0101)<\/a>C vitam\u012bna maksim\u0101l\u0101 robe\u017ea ir 1000 mg dien\u0101, da\u017ei avoti nor\u0101da 2000 mg dien\u0101, bet dienas deva, kas p\u0101rsniedz 500 mg dien\u0101, parasti tiek uzskat\u012bta par \u013coti augstu.<\/p>\n

Linus Pauling reiz ieteica, ka optim\u0101l\u0101 dienas deva var\u0113tu b\u016bt 2000 mg, ta\u010du vi\u0146\u0161 uzskat\u012bja, ka katram pieaugu\u0161ajam dien\u0101 vajadz\u0113tu uz\u0146emt vismaz 200\u2013250 mg C vitam\u012bna. Vien\u0101 intervij\u0101 vi\u0146\u0161 min\u0113ja, ka pirmie 250 mg ir vissvar\u012bg\u0101kie. Katram n\u0101kamajam 250 mg dien\u0101 ir pak\u0101peniski maz\u0101ka ietekme.<\/p>\n

C vitam\u012bna ietekme uz saaukst\u0113\u0161anos<\/h2>\n

T\u0101 k\u0101 askorb\u012bnsk\u0101bei ir pozit\u012bva ietekme uz m\u016bsu im\u016bnsist\u0113mu, ir lo\u0123iski dom\u0101t, ka tai ir ar\u012b zin\u0101ma ietekme uz saaukst\u0113\u0161anos. Attiec\u012bb\u0101 uz t\u0101 sauktajiem vidusm\u0113ra cilv\u0113kiem p\u0113t\u012bjumi nav biju\u0161i tik optimistiski, ta\u010du ir konstat\u0113ta zin\u0101ma izm\u0113r\u0101ma ietekme. Liela daudzuma C vitam\u012bna (200\u20131000 mg\/d) lieto\u0161ana pal\u012bdz nedaudz sa\u012bsin\u0101t saaukst\u0113\u0161an\u0101s ilgumu<\/a>.<\/p>\n

Tas attiecas uz norm\u0101liem pieaugu\u0161ajiem, bet k\u0101 ir ar sportistiem vai cilv\u0113kiem, kuri str\u0101d\u0101 augstas intensit\u0101tes fizisk\u0101s aktivit\u0101t\u0113s? Izr\u0101d\u0101s, ka C vitam\u012bns ir labv\u0113l\u012bg\u0101ks saaukst\u0113\u0161an\u0101s nov\u0113r\u0161anai, kad esat fiziski akt\u012bvs, nevis tad, kad vienk\u0101r\u0161i atp\u016b\u0161aties. Tr\u012bs p\u0113t\u012bjumu metaanal\u012bze atkl\u0101ja, ka lielas fiziskas slodzes gad\u012bjum\u0101<\/a> C vitam\u012bna piedev\u0101m ir iev\u0113rojams ieguvums.<\/p>\n

Visi tr\u012bs \u0161ie p\u0113t\u012bjumi bija placebo kontrol\u0113ti. Pirmaj\u0101 p\u0113t\u012bjum\u0101 piedal\u012bj\u0101s skol\u0113ni sl\u0113po\u0161anas nometn\u0113 \u0160veices Alpos, otraj\u0101 \u2014 milit\u0101rpersonu apm\u0101c\u012bba Kan\u0101das zieme\u013cos, bet tre\u0161aj\u0101 \u2014 90 km skr\u0113jiena dal\u012bbnieki. Visos \u0161ajos gad\u012bjumos C vitam\u012bna piedevas (600\u20131000 mg\/dien\u0101) iev\u0113rojami samazin\u0101ja saaukst\u0113\u0161an\u0101s gad\u012bjumu skaitu.<\/p>\n

C vitam\u012bna ietekmes at\u0161\u0137ir\u012bbas uz sieviet\u0113m un v\u012brie\u0161iem<\/h2>\n

Ta\u010du ir ar\u012b at\u0161\u0137ir\u012bgi rezult\u0101ti. Viens no tiem tika veikts ar sportistiem. C vitam\u012bna iedarb\u012bbas p\u0113t\u012bjums<\/a>, kas ar\u012b bija placebo kontrol\u0113ts p\u0113t\u012bjums, atkl\u0101ja, ka C vitam\u012bna piedev\u0101m (vi\u0146i ievad\u012bja 1000 mg\/dien\u0101) ir zin\u0101ma ietekme uz saaukst\u0113\u0161anos, ta\u010du t\u0101 liel\u0101 m\u0113r\u0101 ir atkar\u012bga no dzimuma. P\u0113t\u012bjum\u0101 piedal\u012bj\u0101s da\u017e\u0101da l\u012bme\u0146a jauni peld\u0113t\u0101ji (vid\u0113jais vecums 13,8 gadi), un tika atkl\u0101ts, ka C vitam\u012bna piedevas sa\u012bsin\u0101ja saaukst\u0113\u0161an\u0101s ilgumu v\u012brie\u0161iem par 47%, bet sieviet\u0113m tam nebija nek\u0101das ietekmes. Tas pats attiec\u0101s uz slim\u012bbas smagumu.<\/p>\n

C vitam\u012bna ietekme uz sirds slim\u012bb\u0101m, insultu un asinsspiedienu<\/h2>\n

Linusa Paulinga instit\u016bts iesaka \u0161odien veselam pieaugu\u0161ajam C vitam\u012bna dienas deva 400 mg\/dien\u0101<\/a>, kas ir daudz m\u0113ren\u0101ks ieteikums nek\u0101 2000 mg\/dien\u0101. Tom\u0113r vi\u0146i nemin iedarb\u012bbu pret saaukst\u0113\u0161anos k\u0101 attaisnojumu, bet gan to, ka 400 mg\/dien\u0101 iev\u0113rojami samazina sirds slim\u012bbu risku.<\/p>\n

Ir p\u0113t\u012bta C vitam\u012bna ietekme uz sirds slim\u012bb\u0101m un kop\u0113jo mirst\u012bbu, lai gan galvenok\u0101rt gados vec\u0101kiem cilv\u0113kiem. Piem\u0113ram, Indij\u0101 veikt\u0101 p\u0113t\u012bjum\u0101, kur\u0101 piedal\u012bj\u0101s pils\u0113tnieki vecum\u0101 no 50 l\u012bdz 84 gadiem ar sirds un asinsvadu slim\u012bb\u0101m, tika atkl\u0101ts, ka \u0161\u0101diem cilv\u0113kiem patie\u0161\u0101m var\u0113tu b\u016bt noder\u012bgs uzturs, kas bag\u0101ts ar C vitam\u012bnu. antioksidantu vitam\u012bni A, C, E un beta-karot\u012bns.<\/a><\/p>\n

Cit\u0101 p\u0113t\u012bjum\u0101 tika p\u0113t\u012bta saist\u012bba starp insulta n\u0101ves gad\u012bjumiem un C vitam\u012bnu. Tas bija 20 gadus ilgs p\u0113t\u012bjums, kur\u0101 piedal\u012bj\u0101s 730 nejau\u0161i izv\u0113l\u0113ti v\u012brie\u0161i un sievietes no Apvienot\u0101s Karalistes, kuriem pirms p\u0113t\u012bjuma nebija insulta vai sirds un asinsvadu slim\u012bbu simptomu. Taj\u0101 tika konstat\u0113ta saist\u012bba starp C vitam\u012bnu un insultu, proti: Pietiekams C vitam\u012bna l\u012bmenis iev\u0113rojami samazina insulta izrais\u012btas n\u0101ves risku<\/a> bet \u2013 vismaz saska\u0146\u0101 ar \u0161o p\u0113t\u012bjumu \u2013 neietekm\u0113ja mirst\u012bbu no sirds un asinsvadu slim\u012bb\u0101m.<\/p>\n

\"C<\/p>\n

Virspus\u0113ja atsevi\u0161\u0137u p\u0113t\u012bjumu sal\u012bdzin\u0101\u0161ana var \u0161\u0137ist nedaudz pretrun\u012bga un mulsino\u0161a. Tom\u0113r, balstoties uz da\u017e\u0101diem p\u0113t\u012bjumiem, var saskat\u012bt da\u017eas kop\u012bgas iez\u012bmes. C vitam\u012bna saist\u012bba ar koron\u0101ro sirds slim\u012bbu un kop\u0113jo mirst\u012bbu<\/a>Turkl\u0101t ir konstat\u0113ta saist\u012bba starp C vitam\u012bnu un. 2. tipa diab\u0113ts<\/a>, koron\u0101r\u0101 sirds slim\u012bba<\/a>, insults<\/a>, asinsspiediens <\/a>un sirds mazsp\u0113ja<\/a> da\u017ereiz.<\/p>\n

Ir p\u0113t\u012bta ar\u012b C vitam\u012bna un asinsspiediena saist\u012bba. Vien\u0101 metaanal\u012bz\u0113, kur\u0101 tika apkopoti 29 kontrol\u0113ti p\u0113t\u012bjumi par \u0161o t\u0113mu no 1966. l\u012bdz 2011. gadam, tika atkl\u0101ts, ka C vitam\u012bna piedev\u0101m piem\u012bt asinsspiedienu pazemino\u0161as \u012bpa\u0161\u012bbas<\/a> efekts.<\/p>\n

C vitam\u012bna ietekme uz v\u0113\u017ea \u0161\u016bn\u0101m<\/h2>\n

Ar\u012b Cl vitam\u012bnam ir saist\u012bba ar v\u0113zi. Vair\u0101kos p\u0113t\u012bjumos ir atkl\u0101ts, ka zems askorb\u012bnsk\u0101bes l\u012bmenis asins plazm\u0101 ir saist\u012bts ar paaugstin\u0101tu v\u0113\u017ea risku. Piem\u0113ram, p\u0113t\u012bjum\u0101 ar plau\u0161u v\u0113\u017ea pacientiem tika atkl\u0101ts, ka beta-karot\u012bnam piem\u012bt aizsarg\u0101jo\u0161a iedarb\u012bba pret plau\u0161u v\u0113zi, un kriptoksant\u012bnam, alfa-karot\u012bnam un askorb\u012bnsk\u0101bei ir potenci\u0101la aizsarg\u0101jo\u0161a iedarb\u012bba, kas b\u016btu j\u0101turpina p\u0113t\u012bt.<\/p>\n

Lai g\u016btu labumu no C vitam\u012bna, nav oblig\u0101ti j\u0101lieto liels daudzums uztura bag\u0101tin\u0101t\u0101ju. Pievienojot ikdienas uzturam 50 g aug\u013cu un d\u0101rze\u0146u, j\u016bs pal\u012bdz\u0113siet: 20% p\u0113t\u012bjum\u0101 samazin\u0101s risks nomirt no dz\u012bvesveida slim\u012bb\u0101m.<\/a> un tas neatkar\u012bgi no vecuma, holester\u012bna l\u012bme\u0146a vai dz\u012bvesveida. Taj\u0101 pa\u0161\u0101 p\u0113t\u012bjum\u0101 ar\u012b tika atkl\u0101ts, ka C vitam\u012bns samazina v\u0113\u017ea risku, ta\u010du \u0161\u012b saist\u012bba attiecas tikai uz v\u012brie\u0161iem. Vismaz \u0161aj\u0101 p\u0113t\u012bjum\u0101 askorb\u012bnsk\u0101be nesamazin\u0101ja v\u0113\u017ea risku sieviet\u0113m.<\/p>\n

C vitam\u012bna defic\u012bts<\/h2>\n

C vitam\u012bna defic\u012bta simptomi ir daudzi.<\/p>\n

C vitam\u012bna defic\u012bta paz\u012bmes var izpausties \u0161\u0101dos veidos:<\/p>\n

    \n
  • uz \u0137erme\u0146a s\u0101k par\u0101d\u012bties nelieli zilumi,<\/li>\n
  • garast\u0101vok\u013ca sv\u0101rst\u012bbas,<\/li>\n
  • j\u016bs paman\u0101t, ka j\u016bsu \u0101da ir k\u013cuvusi saus\u0101ka,<\/li>\n
  • smaganas var asi\u0146ot,<\/li>\n
  • imunit\u0101te ir k\u013cuvusi v\u0101j\u0101ka,<\/li>\n
  • br\u016bces nev\u0113las \u0101tri sadz\u012bt,<\/li>\n
  • Loc\u012btavas piet\u016bku\u0161as un s\u0101p\u012bgas.<\/li>\n<\/ul>\n

    C vitam\u012bna avoti<\/h2>\n

    K\u0101 redzat, C vitam\u012bns patie\u0161\u0101m ir labv\u0113l\u012bgs daudz\u0113j\u0101d\u0101 zi\u0146\u0101 un ir relat\u012bvi dro\u0161s. Lai gan C vitam\u012bns tiek absorb\u0113ts tikpat labi gan no uztura bag\u0101tin\u0101t\u0101jiem, gan no p\u0101rtikas, \u012bsta p\u0101rtika joproj\u0101m ir v\u0113lam\u0101kais avots. Tas ir \u016bden\u012b \u0161\u0137\u012bsto\u0161s vitam\u012bns, kas noz\u012bm\u0113, ka viss, kas paliek p\u0101ri, izdal\u0101s ar ur\u012bnu, un n\u0101kamaj\u0101 dien\u0101 viss j\u0101s\u0101k no jauna.<\/p>\n

    Bag\u0101t\u012bgi C vitam\u012bna avoti:<\/strong><\/h3>\n
      \n
    • me\u017eroz\u012b\u0161u aug\u013ci (840 mg\/100 g),<\/li>\n
    • \u010dili pipari (240 mg\/100 g),<\/li>\n
    • dzelten\u0101 paprika (205 mg\/100 g),<\/li>\n
    • svaigas p\u0113ters\u012b\u013ci (190 mg\/100 g),<\/li>\n
    • sarkanie pipari (185 mg\/100 g),<\/li>\n
    • n\u0101tre (175 mg\/100 g),<\/li>\n
    • \u017e\u0101v\u0113ts mango (153 mg\/100 g),<\/li>\n
    • neapstr\u0101d\u0101ti m\u0101rrutki (152 mg\/100 g),<\/li>\n
    • upenes (150 mg\/100 g),<\/li>\n
    • smilts\u0113rk\u0161\u0137u ogas (140 mg\/100 g),<\/li>\n
    • sarkan\u0101s j\u0101\u0146ogas (134 mg\/100 g),<\/li>\n
    • sk\u0101benes (117 mg\/100 g),<\/li>\n
    • za\u013cie pipari (115 mg\/100 g),<\/li>\n
    • k\u0101posti (110 mg\/100 g),<\/li>\n
    • broko\u013ci (106 mg\/100 g) un<\/li>\n
    • kazenes (100 mg\/100 g).<\/li>\n<\/ul>\n

      Tie ir augi, kas satur vair\u0101k nek\u0101 100 mg C vitam\u012bna uz 100 g. Papildus broko\u013ciem un lapu k\u0101postiem, p\u0101rtikas produkti, kas bag\u0101ti ar C vitam\u012bnu, ir ar\u012b citi termiski neapstr\u0101d\u0101ti krustzie\u017eu dzimtas d\u0101rze\u0146i, piem\u0113ram, Briseles k\u0101posti, ziedk\u0101posti, lapu k\u0101posti un baltie galvi\u0146k\u0101posti; kivi un citi citrusaug\u013ci, \u0113rk\u0161\u0137ogas, avenes un me\u017ea ogas; spin\u0101ti, puravi, spar\u0123e\u013ci, persiki, nektar\u012bni utt.<\/p>\n

      C vitam\u012bna p\u0101rm\u0113r\u012bga lieto\u0161ana<\/h2>\n

      Nav ieteicams p\u0101rsp\u012bl\u0113t ar jebkuru vitam\u012bnu lieto\u0161anu. P\u0101rm\u0113r\u012bga C vitam\u012bna lieto\u0161ana var izrais\u012bt caureju.<\/p>\n

      Atg\u0101din\u0101m, ka saska\u0146\u0101 ar valsts uztura ieteikumiem ieteicam\u0101 C vitam\u012bna dienas deva ir 100 mg. P\u0113t\u012bjumi liecina, ka pat 5\u201310 reizes liel\u0101ks daudzums pozit\u012bvi ietekm\u0113 vesel\u012bbu. T\u0101p\u0113c baud\u012bsim aug\u013cus un d\u0101rze\u0146us, tostarp ogas, cik vien daudz iesp\u0113jams. Tom\u0113r, gatavojot \u0113dienu, j\u0101\u0146em v\u0113r\u0101, ka C vitam\u012bns ir jut\u012bgs pret kars\u0113\u0161anu un to izn\u012bcina augst\u0101ka vai ilg\u0101ka kars\u0113\u0161ana. Visdro\u0161\u0101k dabiskos C vitam\u012bna avotus ir lietot uztur\u0101 svaig\u0101 veid\u0101.<\/p>\n

      Ja jums joproj\u0101m ir j\u0101lieto uztura bag\u0101tin\u0101t\u0101ji, rodas jaut\u0101jums: kuru uztura bag\u0101tin\u0101t\u0101ju pirkt? Ir da\u017e\u0101das C vitam\u012bna formas: C vitam\u012bna pulveris, C vitam\u012bna kapsulas un C vitam\u012bns \u0161\u0137idr\u0101 veid\u0101. Vair\u0101k inform\u0101cijas par tiem varat ieg\u016bt sav\u0101 aptiek\u0101.<\/p>","protected":false},"excerpt":{"rendered":"

      C-vitamiini ehk askorbiinhappe kasulikud m\u00f5jud on rahva seas h\u00e4sti teada, kuid kas selle v\u00e4\u00e4rt vitamiini v\u00e4ga suured annused aitavad ka k\u00fclmetust \u00e4ra hoida v\u00f5i sellest kiiresti vabaneda? Sellise v\u00e4itega tuli 1970ndatel v\u00e4lja kahekordne Nobeli preemia laureaat Linus Pauling ja selline…<\/p>","protected":false},"author":64,"featured_media":4105,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[189,93,187],"tags":[69,81,53,62,90],"class_list":["post-4102","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-toidulisandid","category-toitumine","category-vitamiinid","tag-aedviljad","tag-salat","tag-sportlik-sooritus","tag-toitumine","tag-vitamiinid","entry","has-media"],"acf":[],"yoast_head":"\nC-vitamiini puudus: teadusuuringute info- Terve Elu Keskus<\/title>\n<meta name=\"description\" content=\"Uuri l\u00e4hemalt, mida p\u00f5nevad teadusuuringud C-vitamiiniga k\u00fclmetuse ennetuse ja muude haiguste kohta \u00fctlevad! 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