{"id":2907,"date":"2020-03-23T02:50:00","date_gmt":"2020-03-23T02:50:00","guid":{"rendered":"http:\/\/www.fitnesskool.ee\/?p=2907"},"modified":"2021-04-09T16:37:04","modified_gmt":"2021-04-09T16:37:04","slug":"vitamiinid","status":"publish","type":"post","link":"https:\/\/www.fitnesskool.ee\/ru\/vitamiinid\/","title":{"rendered":"Vitamiinid"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Vitamiinid ei anna energiat, kuid on eluliselt t\u00e4htsad organismi normaalseks t\u00f6\u00f6ks ja tervise alalhoidmiseks.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vitamiinid on vajalikud:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>sest need vastutavad oks\u00fcdatsiooniprotsesside eest organismis, olles kasvamise, ainevahetuse, rakkude taastootmise ja seedimise olulisteks teguriteks;<\/li><li>sest reguleerivad n\u00e4rvide, lihaste ja luude t\u00f6\u00f6d, omavad rolli luu- ning lihaskoe moodustumisel;&nbsp;<\/li><li>nakkus- ja viirushaiguste eest kaitsmisel;<\/li><li>sest nad kaitsevad organismi vabade radikaalide kahjuliku toime eest, seet\u00f5ttu nimetatakse A-, D- ja E-vitamiine antioks\u00fcdantideks.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamiine on vaja k\u00fcll v\u00e4ga v\u00e4ikestes kogustes, mikrogrammidest kuni milligrammideni, kuid see eest tuleb neid tarbida pidevalt, sest neist ei teki organismi pikaajalist varu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Inimene suudab s\u00fcnteesida ainult \u00fcksikuid vitamiine (B3-, B5-, K-vitamiini, retinooli \u00df-karoteenist, p\u00e4ikesekiirguse toimel ka D-vitamiini), aga neidki vaid sobivate l\u00e4hte\u00fchendite ja v\u00e4listingimuste koosm\u00f5jul. Selline puudulik s\u00fcnteesiv\u00f5ime t\u00e4hendab s\u00f5ltuvust s\u00f6\u00f6dud toidu kvaliteedist, seega vitamiinid ilma toiduta ei omastu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vitamiinid jaotatakse kaheks:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>rasvlahustuvad<\/li><li>vesilahustuvad<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Rasvlahustuvate vitamiinide puhul t\u00e4histab \u00fcks t\u00e4ht tervet \u00fchendite gruppi, millel on v\u00e4ga sarnane ehitus ja sama toime.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vesilahustuvate vitamiinide alla kuuluvad B-grupi vitamiinid, millede \u00fclesanded on sarnased:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Olulised p\u00f5hitoitainete ainevahetuses organismi energiaga varustamiseks.<\/li><li>Asendamatud n\u00e4rvis\u00fcsteemi normaalseks funktsioneerimiseks.<\/li><li>Vajalikud seedeelundkonna lihaste toonuse s\u00e4ilitamisel.<\/li><li>T\u00e4htsad naha, juuste, silmade, suu ja maksa tervise tagamisel.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Esmased vitamiinide puuduj\u00e4\u00e4gitunnused on v\u00e4simus ja meeleolumuutused, samuti nahakahjustused. B-kompleksi vitamiinidel on suurem m\u00f5ju, kui neid tarvitada koos, \u00fche vitamiini liigtarbimine v\u00f5ib p\u00f5hjustada h\u00e4ireid teiste imendumisel. \u00dcheks B-kompleksi vitamiinide puuduj\u00e4\u00e4gi p\u00f5hjuseks on suurenenud t\u00f6\u00f6deldud toiduainete tarbimine, milledest seet\u00f5ttu suurem osa B-vitamiine on eemaldatud. Teiseks p\u00f5hjuseks on suurenenud suhkru tarbimine, mille tulemusena tekib organismi soolestikus B-vitamiinidele mittesobiv mikrokliima.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vitamiinide vajadus s\u00f5ltub peamiselt:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>soost<\/li><li>vanusest<\/li><li>organismi tervislikust seisundist<\/li><li>kehalisest aktiivsusest<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e4iteks rasestumise ja loote kasvuperioodil on v\u00e4ga oluline foolhapet sisaldavate toitude piisav tarbimine, et v\u00e4hendada ohtu v\u00e4\u00e4rarenguga lapse s\u00fcnniks. Raseduse ja rinnaga toitmise ajal suureneb vajadus enamiku vitamiinide j\u00e4rele.<br>Lastel ja eakatel on aga D-vitamiini vajadus suurem kui t\u00e4iskasvanutel.<br>Stressirohke, aga ka v\u00e4ga sportlikult aktiivne eluviis suurendab B-r\u00fchma vitamiinide, eriti B1-vitamiini vajadust.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Organismi jaoks pole m\u00f5ningane, ajutine vitamiinidega \u00fcledoseerimine terav probleem. Vesilahustuvate vitamiinide \u00fcledoseerimine toiduga ei ole v\u00f5imalik, sest \u00fcleliigne transporditakse lihtsalt loomulikul teel organismist v\u00e4lja. Rasvlahustuvate vitamiinide \u00fcletarbimise oht tekib rikastatud toidu v\u00f5i toidulisandite tarbimisel. Toitumisest tingitud \u00fcletarbimisega kaasnevat h\u00fcper-vitaminoosi on sisuliselt t\u00f5estatud vaid A-vitamiini puhul ja sedagi vaid h\u00fclgemaksa s\u00f6\u00f6misel.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vitamiinipuudus v\u00f5ib tekkida mitmetel p\u00f5hjustel:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>toitumuslik-olmelised p\u00f5hjused (toiduainete defitsiit n\u00e4lgimisel; tasakaalustamata \u00fchek\u00fclgne toit; toiduainete vale t\u00f6\u00f6tlemine, nt.liiga pikaajaline kuumas hoidmine; imendumish\u00e4ired, mida tekitab nt. alkoholism)<\/li><li>f\u00fcsioloogilised p\u00f5hjused (osade vitamiinide k\u00f5rgenenud vajadus n\u00e4iteks v\u00e4ikelastel, rasedatel, imetavatel naistel v\u00f5i vanuritel)<\/li><li>organismi teatud haiguslikud seisundid ja konkreetsete ravimite<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vitamiinide omastatavust takistavad:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">liigne kohvijoomine<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">alkoholi tarbimine<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">suitsetamine<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">m\u00f5ned ravimid<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">samuti m\u00f5ned antibeebipillid<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vitamiinide hulk toidus s\u00f5ltub ka toidu valmistamisviisist. Et v\u00e4hendada vitamiinide kadu:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>v\u00e4ldi liiga pikka keetmisaega<\/li><li>pane k\u00f6\u00f6giviljad keema keevasse vette<\/li><li>kasuta \u00e4ra ka k\u00f6\u00f6giviljade keeduleem, nt.valmista sellest kastet v\u00f5i suppi<\/li><li>v\u00e4ldi toidu mitmekordset soojendamist<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>T\u00e4htsamate vitamiinide nimetused, t\u00e4histused ja nende allikad<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Rasvlahustuvad vitamiinid<\/strong><\/td><\/tr><tr><td><strong>Vitamiini t\u00e4his<\/strong><\/td><td><strong>Vitamiini nimi<\/strong><\/td><td><strong>Parimad allikad<\/strong><\/td><\/tr><tr><td><strong>A<\/strong><\/td><td>retinoidid<\/td><td>kala- ja loomamaks, v\u00f5i, karotenoidid \u2013 oran\u017eid ja kollased k\u00f6\u00f6giviljad (paprika, porgand, apelsin, papaia)<\/td><\/tr><tr><td><strong>D<\/strong><\/td><td>kaltsiferoolid<\/td><td>kalarasv, munakollane, v\u00f5i, p\u00e4rm, rikastatud piimatooted ja m\u00e4\u00e4rdemargariin<\/td><\/tr><tr><td><strong>E<\/strong><\/td><td>tokoferoolid<\/td><td>taimsed \u00f5lid, seemned, p\u00e4hklid, oliivid, t\u00e4isterajahu<\/td><\/tr><tr><td><strong>K<\/strong><\/td><td>f\u00fcllokinoonid<\/td><td>spinat, kapsas, herned<\/td><\/tr><tr><td><strong>Vesilahustuvad vitamiinid<\/strong><\/td><\/tr><tr><td><strong>Vitamiini t\u00e4his<\/strong><\/td><td><strong>Vitamiini nimi<\/strong><\/td><td><strong>Parimad allikad<\/strong><\/td><\/tr><tr><td><strong>B1<\/strong><\/td><td>tiamiin<\/td><td>idud, sealiha, p\u00e4rm, kaerahelbed, t\u00e4isteraviljatooted, p\u00e4hklid<\/td><\/tr><tr><td><strong>B2<\/strong><\/td><td>riboflaviin<\/td><td>maks, p\u00e4rm, mandlid, muna, juust, brokoli, kaunviljad, kliid, seemned, spinat<\/td><\/tr><tr><td><strong>PP, B3<\/strong><\/td><td>niatsiin, nikotiinhape, niatsiinamiid, nikotiinamiid<\/td><td>kliid, maks, p\u00e4rm, seemned, p\u00e4hklid, idud, kala, linnuliha, seened<\/td><\/tr><tr><td><strong>B5<\/strong><\/td><td>pantoteenhape<\/td><td>maks, p\u00e4rm, kaunviljad, seened, p\u00e4hklid, munad, kana, kartul, tomat, piim<\/td><\/tr><tr><td><strong>B6<\/strong><\/td><td>p\u00fcridoksiin<\/td><td>idud, kliid, kala, maks, p\u00e4rm, p\u00e4hklid, kana, kaunviljad, sea- ja veiseliha, munakollane, banaanid<\/td><\/tr><tr><td><strong>H<\/strong><\/td><td>biotiin<\/td><td>munakollane, p\u00e4rm, maks, p\u00e4hklid, kama, idud, neerud<\/td><\/tr><tr><td><strong>B9, 10, 11<\/strong><\/td><td>folaadid, foolhape, folatsiin<\/td><td>p\u00e4rm, maks, kaunviljad, idud, kliid, spinat, brokoli, lillkapsas, rohelised taimeosad, paprika, p\u00e4hkel, maasikad, neerud<\/td><\/tr><tr><td><strong>B12<\/strong><\/td><td>kobalamiinid<\/td><td>maks, munakollane, kala(konserv), juust, veiseliha, kana, piim<\/td><\/tr><tr><td><strong>C<\/strong><\/td><td>askorbiinhape<\/td><td>puu- ja k\u00f6\u00f6giviljad, marjad, mahl &#8211; astelpaju, kibuvits, musts\u00f5strad, tikrid, maasikad, paprika, kaalikas, brokoli, tomat, kapsas, kartul, tsitruselised, kiivi<\/td><\/tr><\/tbody><\/table><\/figure>","protected":false},"excerpt":{"rendered":"<p>Vitamiinid ei anna energiat, kuid on eluliselt t\u00e4htsad organismi normaalseks t\u00f6\u00f6ks ja tervise alalhoidmiseks. Vitamiinid on vajalikud: sest need vastutavad oks\u00fcdatsiooniprotsesside eest organismis, olles kasvamise, ainevahetuse, rakkude taastootmise ja seedimise olulisteks teguriteks; sest reguleerivad n\u00e4rvide, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2908,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[10],"tags":[],"class_list":["post-2907","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-toitumine"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/2907","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/comments?post=2907"}],"version-history":[{"count":1,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/2907\/revisions"}],"predecessor-version":[{"id":2909,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/2907\/revisions\/2909"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/media\/2908"}],"wp:attachment":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/media?parent=2907"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/categories?post=2907"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/tags?post=2907"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}