{"id":4580,"date":"2024-12-08T17:12:14","date_gmt":"2024-12-08T15:12:14","guid":{"rendered":"https:\/\/terveelukeskus.ee\/?p=4580"},"modified":"2024-12-08T17:13:43","modified_gmt":"2024-12-08T15:13:43","slug":"cik-daudz-udens-man-vajadzetu-dzert-diena","status":"publish","type":"post","link":"https:\/\/terveelukeskus.ee\/lv\/cik-daudz-udens-man-vajadzetu-dzert-diena\/","title":{"rendered":"Cik daudz \u016bdens man vajadz\u0113tu dzert dien\u0101?"},"content":{"rendered":"<p><strong>Liel\u0101kajai da\u013cai cilv\u0113ku dien\u0101 nepiecie\u0161amas apm\u0113ram \u010detras l\u012bdz se\u0161as gl\u0101zes \u016bdens. Ir svar\u012bgi p\u0101rliecin\u0101ties, ka dzerat to visas dienas garum\u0101, nevis visu uzreiz. Noteikums par \u010detr\u0101m l\u012bdz se\u0161\u0101m tas\u0113m dien\u0101 parasti attiecas uz veseliem cilv\u0113kiem, un \u0161is daudzums ir atkar\u012bgs no t\u0101, cik daudz \u016bdens j\u016bs uz\u0146emat ar citiem dz\u0113rieniem un p\u0101rtiku. Ar\u012b da\u017ei vesel\u012bbas st\u0101vok\u013ci, medikamenti, aktivit\u0101tes l\u012bmenis un temperat\u016bra ietekm\u0113 nepiecie\u0161amo \u016bdens daudzumu.<\/strong><\/p>\n<p>Diem\u017e\u0113l daudzi no mums, \u012bpa\u0161i vec\u0101ka gadag\u0101juma cilv\u0113ki, neuz\u0146em pietiekami daudz \u0161\u0137idruma.<\/p>\n<h2>\u016adens priek\u0161roc\u012bbas<\/h2>\n<p>\u016adens nodro\u0161ina organisma pareizu darb\u012bbu.<\/p>\n<p>Dzeramajam \u016bdenim ir daudz svar\u012bgu funkciju, piem\u0113ram:<\/p>\n<ul>\n<li>transport\u0113 bar\u012bbas vielas un sk\u0101bekli uz \u0161\u016bn\u0101m;<\/li>\n<li>izvada bakt\u0113rijas no ur\u012bnp\u016b\u0161\u013ca;<\/li>\n<li>atbalsta gremo\u0161anu;<\/li>\n<li>nov\u0113r\u0161 aizciet\u0113jumus;<\/li>\n<li>normaliz\u0113 asinsspiedienu;<\/li>\n<li>labv\u0113l\u012bgi ietekm\u0113 loc\u012btavu vesel\u012bbu;<\/li>\n<li>aizsarg\u0101 org\u0101nus un audus;<\/li>\n<li>regul\u0113 \u0137erme\u0146a temperat\u016bru.<\/li>\n<\/ul>\n<h2>Cik daudz \u0161\u0137idruma man vajag dien\u0101?<\/h2>\n<p>Veseliem cilv\u0113kiem vid\u0113j\u0101 dienas \u0161\u0137idruma uz\u0146em\u0161ana ir aptuveni 3 litri v\u012brie\u0161iem un aptuveni 2,2 litri sieviet\u0113m. Tas noz\u012bm\u0113, ka da\u013cu \u0161\u0137idruma m\u0113s uz\u0146emam ar p\u0101rtiku, un m\u0113s var\u0113tu izdzert ar\u012b 4\u20136 gl\u0101zes parasta \u016bdens.<\/p>\n<p>Atcerieties, ka \u0161\u0137idrumu m\u0113s uz\u0146emam ar\u012b ar p\u0101rtiku!<\/p>\n<h2>P\u0101rtikas produkti, kas dod jums \u016bdeni<\/h2>\n<p>J\u016bsu \u0137ermenis da\u013cu nepiecie\u0161am\u0101 \u0161\u0137idruma uz\u0146em ar p\u0101rtiku, ko \u0113dat visas dienas garum\u0101. P\u0101rtikas produkti, kas parasti satur visvair\u0101k \u016bdens, ir neapstr\u0101d\u0101ti aug\u013ci un d\u0101rze\u0146i.<\/p>\n<p>Jebkuri aug\u013ci un d\u0101rze\u0146i, kuru \u016bdens saturs p\u0101rsniedz 80%, ir laba izv\u0113le \u0161\u0137idruma uz\u0146em\u0161anas zi\u0146\u0101. Piem\u0113ram:<\/p>\n<ul>\n<li><strong>gur\u0137is<\/strong> (96%) \u2013 Ja jums pat\u012bk krauk\u0161\u0137\u012bgas gur\u0137u masas, tas ir labi. Gur\u0137iem ir viens no augst\u0101kajiem \u016bdens satura r\u0101d\u012bt\u0101jiem no visiem cietajiem p\u0101rtikas produktiem;<\/li>\n<li><strong>aisberga sal\u0101ti<\/strong> (96%) \u2013 Za\u013cie lapu d\u0101rze\u0146i nodro\u0161ina daudz \u0161\u0137iedrvielu, folsk\u0101bes un K vitam\u012bna. Run\u0101jot par \u0161\u0137idruma uz\u0146em\u0161anu, vislab\u0101k ir lietot krauk\u0161\u0137\u012bgus aisberga sal\u0101tus;<\/li>\n<li><strong>selerijas<\/strong> (95 %) \u2013 Papildus augstajam \u016bdens saturam selerijas ir ar\u012b labs \u0161\u0137iedrvielu avots;<\/li>\n<li><strong>red\u012bsi<\/strong> (95%) \u2013 \u0161is sak\u0146augs ir arom\u0101tisks, bag\u0101ts ar C vitam\u012bnu un \u0161\u0137iedrviel\u0101m, bet ar zemu kaloriju daudzumu;<\/li>\n<li><strong>tom\u0101ts<\/strong> (94 %) \u2013 Daudzi cilv\u0113ki uzskata tom\u0101tus par d\u0101rze\u0146iem, bet paties\u012bb\u0101 tie ir aug\u013ci ar visaugst\u0101ko \u016bdens saturu. Tie satur ar\u012b likop\u0113nu, kas pal\u012bdz nov\u0113rst \u0161\u016bnu boj\u0101jumus. Turkl\u0101t likop\u0113na pat\u0113ri\u0146\u0161 ir saist\u012bts ar samazin\u0101tu sirds un asinsvadu slim\u012bbu, diab\u0113ta, osteoporozes un neaugl\u012bbas risku;<\/li>\n<li><strong>k\u0101posti<\/strong> (92%) \u2013 visi k\u0101posti satur daudz \u016bdens j\u0113li un v\u0113l vair\u0101k, ja tie ir v\u0101r\u012bti (94%);<\/li>\n<li><strong>spin\u0101ti<\/strong> (92%) \u2013 lieliski piem\u0113rots sal\u0101tiem un sm\u016btijiem; papildus augstajam \u016bdens saturam tas ir bag\u0101ts ar uzturviel\u0101m, tostarp kalciju, magniju, dzelzi un k\u0101liju;<\/li>\n<li><strong>arb\u016bzs<\/strong> (92%) \u2013 M\u0113s visi zin\u0101m, ka arb\u016bzs satur daudz \u016bdens. Turkl\u0101t arb\u016bzs, t\u0101pat k\u0101 tom\u0101ti, ir \u013coti labs likop\u0113na avots. Likop\u0113na pat\u0113ri\u0146\u0161 ir saist\u012bts ar samazin\u0101tu sirds un asinsvadu slim\u012bbu, diab\u0113ta, osteoporozes un neaugl\u012bbas risku.<\/li>\n<\/ul>\n<h2>Faktori, kas ietekm\u0113 nepiecie\u0161am\u0101 \u0161\u0137idruma daudzumu<\/h2>\n<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-4581\" src=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2024\/12\/closeup-shot-pretty-female-drinking-water-blue-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2024\/12\/closeup-shot-pretty-female-drinking-water-blue-300x200.jpg 300w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2024\/12\/closeup-shot-pretty-female-drinking-water-blue-1600x1067.jpg 1600w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2024\/12\/closeup-shot-pretty-female-drinking-water-blue-450x300.jpg 450w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2024\/12\/closeup-shot-pretty-female-drinking-water-blue-768x512.jpg 768w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2024\/12\/closeup-shot-pretty-female-drinking-water-blue-1536x1024.jpg 1536w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2024\/12\/closeup-shot-pretty-female-drinking-water-blue.jpg 1920w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>Aktivit\u0101tes l\u012bmenis:<\/strong> Sportojot, j\u016bs zaud\u0113jat \u016bdeni, sv\u012bstot. \u0160\u0101d\u0101 gad\u012bjum\u0101 jums vajadz\u0113tu palielin\u0101t \u016bdens uz\u0146em\u0161anu. Cilv\u0113kiem, kas piedal\u0101s ilgsto\u0161\u0101s fizisk\u0101s aktivit\u0101t\u0113s, piem\u0113ram, maratonos, bie\u017ei vien ir j\u0101aizvieto gan \u016bdens, gan n\u0101trija zudumi. \u0160aj\u0101 gad\u012bjum\u0101 jums vajadz\u0113tu dzert miner\u0101l\u016bdeni.<\/p>\n<p><strong>\u0100ra temperat\u016bra:<\/strong> Karst\u0101 laik\u0101, visticam\u0101k, \u0101tr\u0101k jut\u012bsiet sl\u0101pes.<\/p>\n<p>Visp\u0101r\u0113j\u0101 vesel\u012bba un medikamenti: Ir iesp\u0113jams pat\u0113r\u0113t p\u0101rm\u0113r\u012bgu \u016bdens daudzumu, ja Jums ir noteiktas vesel\u012bbas probl\u0113mas, piem\u0113ram, vairogdziedzera, nieru, aknu vai sirds probl\u0113mas, vai ja lietojat z\u0101les, kas izraisa \u016bdens aizturi, piem\u0113ram, nestero\u012bdos pretiekaisuma l\u012bdzek\u013cus, bezrecep\u0161u prets\u0101pju l\u012bdzek\u013cus un da\u017eus antidepresantus.<\/p>\n<p><strong>Vecums:<\/strong> Gados vec\u0101ki cilv\u0113ki nej\u016bt sl\u0101pes tik viegli k\u0101 jaun\u0101ki cilv\u0113ki. T\u0101 var b\u016bt probl\u0113ma, ja vi\u0146i lieto z\u0101les, kas var izrais\u012bt \u0161\u0137idruma zudumu.<\/p>\n<h2>K\u0101 atpaz\u012bt dehidrat\u0101ciju?<\/h2>\n<p>T\u0101 k\u0101 organismam ir nepiecie\u0161ams pietiekami daudz \u0161\u0137idruma, lai saglab\u0101tu vesel\u012bbu, dehidrat\u0101cija var izrais\u012bt sliktu pa\u0161saj\u016btu. Vieglas vai vid\u0113ji smagas dehidrat\u0101cijas jeb \u0161\u0137idruma tr\u016bkuma simptomi pieaugu\u0161ajiem un vec\u0101kiem b\u0113rniem ir \u0161\u0101di:<\/p>\n<ul>\n<li><strong>sl\u0101pes<\/strong> \u2013 sl\u0101pes parasti ir viena no pirmaj\u0101m paz\u012bm\u0113m, kas liecina, ka organismam ir nepiecie\u0161ams \u0161\u0137idrums;<\/li>\n<li><strong>galvass\u0101pes<\/strong> \u2013 Dehidrat\u0101cija var izrais\u012bt galvass\u0101pes. Da\u017eiem cilv\u0113kiem dehidrat\u0101cijas galvass\u0101pes rodas bie\u017e\u0101k nek\u0101 citiem;<\/li>\n<li><strong>sausa mute<\/strong> \u2013 dehidrat\u0101cijas laik\u0101 organisms ra\u017eo maz\u0101k siekalu, t\u0101p\u0113c mute un m\u0113le var justies sausa;<\/li>\n<li><strong>reta urin\u0113\u0161ana<\/strong> \u2013 Urin\u0113\u0161ana ir viens no veidiem, k\u0101 \u0161\u0137idrums izvad\u0101s no organisma. Kad esat dehidr\u0113ts, no organisma izdal\u0101s maz\u0101k \u0161\u0137idruma. Turkl\u0101t dehidrat\u0101cija var izrais\u012bt \u0161\u0137idruma aizturi nier\u0113s, kas ar\u012b noved pie ret\u0101kas urin\u0113\u0161anas;<\/li>\n<li><strong>tum\u0161as kr\u0101sas ur\u012bns<\/strong> \u2013 kad esat pietiekami hidrat\u0113ts, j\u016bsu ur\u012bns satur\u0113s vair\u0101k \u016bdens un b\u016bs gai\u0161\u0101kas kr\u0101sas. Kad esat dehidr\u0113ts, j\u016bsu ur\u012bns b\u016bs koncentr\u0113t\u0101ks un tum\u0161\u0101ks;<\/li>\n<li><strong>reibonis<\/strong> \u2013 dehidrat\u0101cija samazina asins tilpumu, pazeminot asinsspiedienu. Tas nov\u0113r\u0161 pietiekamu asins pl\u016bsmu uz smadzen\u0113m un var izrais\u012bt reiboni;<\/li>\n<li><strong>noguris vai izsmelts<\/strong>s \u2013 kad esat dehidr\u0113ts, j\u016bsu audos ir maz\u0101k \u0161\u0137idruma, nek\u0101 nepiecie\u0161ams to funkcion\u0113\u0161anai, kas var izrais\u012bt nogurumu vai izs\u012bkumu.<\/li>\n<\/ul>\n<h2>P\u0101r\u0101k daudz laba nav labs<\/h2>\n<p>Ar jebko var iet par t\u0101lu, un \u016bdens dzer\u0161ana nav iz\u0146\u0113mums. Liekais \u0161\u0137idrums rada slodzi nier\u0113m. Ja nieres nesp\u0113j tikt gal\u0101 ar lieko \u0161\u0137idrumu, asinis k\u013c\u016bst \u0161\u0137idr\u0101kas, palielin\u0101s plazmas daudzums un sirds str\u0101d\u0101 smag\u0101k. \u0160o st\u0101vokli sauc par \u016bdens intoksik\u0101ciju. \u016adens intoksik\u0101cija var izrais\u012bt galvass\u0101pes, vem\u0161anu, krampjus, paaugstin\u0101tu asinsspiedienu un apgr\u016btin\u0101tu elpo\u0161anu.<\/p>\n<p><strong><em>M\u0113s esam m\u0113reni it vis\u0101 un sekojam l\u012bdzi sav\u0101m saj\u016bt\u0101m un klaus\u0101mies \u0101rsta ieteikumos!<\/em><\/strong><\/p>\n<p><em>Avoti:<\/em><\/p>\n<p><em><a title=\"\" href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/how-much-water-should-you-drink\" data-original-title=\"\">https:\/\/www.health.harvard.edu\/staying-healthy\/how-much-water-should-you-drink<\/a><\/em><\/p>\n<p><em><a title=\"\" href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/symptoms-of-dehydration-what-they-are-and-what-to-do-if-you-experience-them\" data-original-title=\"\">https:\/\/www.health.harvard.edu\/staying-healthy\/symptoms-of-dehydration-what-they-are-and-what-to-do-if-you-experience-them<\/a><\/em><\/p>\n<p><em><a title=\"\" href=\"https:\/\/www.uclahealth.org\/news\/article\/15-food-that-help-you-stay-hydrated\" data-original-title=\"\">https:\/\/www.uclahealth.org\/news\/article\/15-food-that-help-you-stay-hydrated<\/a><\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>Enamik inimesi vajab iga p\u00e4ev umbes neli kuni kuus klaasi vett. Oluline on j\u00e4lgida, et teeme seda terve p\u00e4eva jooksul, mitte ei kulista korraga alla. Igap\u00e4evane nelja kuni kuue tassi reegel kehtib \u00fcldiselt tervete inimeste jaoks ja see kogus s\u00f5ltub&hellip;<\/p>","protected":false},"author":16,"featured_media":4582,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[94,96,93],"tags":[139,156,62,195],"class_list":["post-4580","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fuusiline-tervis","category-tervis","category-toitumine","tag-fuusiline-tervis","tag-tervis","tag-toitumine","tag-vee-tarbimine","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>Kui palju vett peaksin p\u00e4evas jooma? - Terve Elu Keskus<\/title>\n<meta name=\"description\" content=\"Vesi hoiab organismi korralikult toimimas. 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