{"id":9391,"date":"2012-03-19T20:00:00","date_gmt":"2012-03-19T20:00:00","guid":{"rendered":""},"modified":"2012-03-19T20:00:00","modified_gmt":"2012-03-19T20:00:00","slug":"salutiniai-vegetarizmo-efektai","status":"publish","type":"post","link":"https:\/\/www.pasveik.lt\/lt\/sveikatos-ir-medicinos-naujienos\/salutiniai-vegetarizmo-efektai\/9391\/","title":{"rendered":"\u0160alutiniai vegetarizmo efektai"},"content":{"rendered":"<p style=\"text-align: justify; background-color: white; margin: 0cm 0cm 0pt; background-origin: initial; background-clip: initial\"><strong><span style=\"color: black\">Vegetarinis racionas yra sveikas pasirinkimas, jei laikot\u0117s pilnavert\u0117s mitybos reikalavim\u0173 ir su vartojamu maistu gaunate visas organizmui reikalingas med\u017eiagas. &bdquo;Majo klinika&rdquo; (JAV) suk\u016br\u0117 mitybos piramid\u0119 specialiai vegetarams. Pagal \u0161i\u0105 piramid\u0119 kasdien reikia suvalgyti 6 porcijas gr\u016bd\u0173, 5 porcijas rie\u0161ut\u0173, pupeli\u0173, ank\u0161tini\u0173 ar kitokio baltymingo maisto, 4 porcijas dar\u017eovi\u0173, po dvi porcijas vaisi\u0173 ir augalini\u0173 riebal\u0173. Jei valgote tik vegetari\u0161kus produktus, bet nepaisote patarim\u0173, kaip kompensuoti b\u016btinas organizmui maisto med\u017eiagas, gali atsirasti pa\u0161alini\u0173 efekt\u0173 ir kyla<\/span><\/strong><span class=\"apple-converted-space\"><strong><span style=\"color: black\">&nbsp;<\/span><\/strong><\/span><strong><span style=\"color: black\">pavojus sveikatai. Ypatingai svarbu sekti savo racion\u0105 veganams, kurie nevalgo jokio gyvulin\u0117s kilm\u0117s maisto.<\/span><\/strong><\/p>\n<div style=\"text-align: justify\">&nbsp;<\/div>\n<div style=\"text-align: justify\"><strong style=\"background-color: white\"><span style=\"color: black\">Vitamino B12 tr\u016bkumas<\/span><\/strong><\/div>\n<p style=\"text-align: justify; background-color: white; margin: 0cm 0cm 0pt; background-origin: initial; background-clip: initial\"><span style=\"color: black\">Jei vegetarizmo princip\u0173 laikot\u0117s itin grie\u017etai ir nevalgote pieno produkt\u0173, kiau\u0161ini\u0173 ir kitokio gyvulin\u0117s kilm\u0117s maisto, j\u016bs\u0173 racione gali tr\u016bkti vitamino B12. &bdquo;Merilendo universiteto medicinos centro&rdquo; (JAV) tyrim\u0173 duomenimis \u0161io vitamino tr\u016bkumas sukelia tokius pa\u0161alinius efektus kaip ma\u017eakraujyst\u0117, silpnumas, koordinacijos sutrikimai bei m\u0117\u0161lungis. Vitaminas B12 svarbus metabolizmo procesams organizme, centrinei nerv\u0173 sistemai ir raudon\u0173j\u0173 kraujo k\u016bneli\u0173 formavimuisi. Vegetarai vitamino B12 gali gauti i\u0161 juo prisotint\u0173 gr\u016bd\u0173 ir i\u0161 maistini\u0173 mieli\u0173 , o taip pat ir i\u0161 maisto papild\u0173.<\/span><\/p>\n<p style=\"text-align: justify; background-color: white; margin: 0cm 0cm 0pt; background-origin: initial; background-clip: initial\"><span style=\"color: black\">&nbsp;<\/span><\/p>\n<p style=\"text-align: justify; background-color: white; margin: 0cm 0cm 0pt; background-origin: initial; background-clip: initial\"><strong><span style=\"color: black\">Gele\u017eies tr\u016bkumas<\/span><\/strong><\/p>\n<p style=\"text-align: justify; background-color: white; margin: 0cm 0cm 0pt; background-origin: initial; background-clip: initial\"><span style=\"color: black\">Geriausias gele\u017eies \u0161altinis yra tokie produktai kaip m\u0117sa, pauk\u0161tiena ir \u017euvis, ta\u010diau daugelis vegetar\u0173 nevalgo nei vieno i\u0161 \u0161i\u0173 produkt\u0173. Gele\u017eies tr\u016bkumas organizme gali sukelti ma\u017eakraujyst\u0119. D\u0117l nepakankamo gele\u017eies kiekio organizme pasirei\u0161kia tokie simptomai kaip i\u0161sekimas, silpnumas, kognityvini\u0173 geb\u0117jim\u0173 sul\u0117t\u0117jimas, \u0161al\u010dio poj\u016btis ir padid\u0117jusi rizika infekcijoms. Moterys, kuri\u0173 organizme tr\u016bksta gele\u017eies, gali pagimdyti nei\u0161ne\u0161iotus arba per ma\u017eo svorio k\u016bdikius. Ta\u010diau, jei valgote tokius produktus kaip pupel\u0117s, ank\u0161tiniai, praturtinti gr\u016bdai, \u0161pinatai, razinos ir soj\u0173 var\u0161k\u0117 (tofu), su maistu gaunate pakankam\u0105 gele\u017eies kiek\u012f. &bdquo;JAV nacionalinis sveikatos institutas&rdquo; rekomenduoja vegetarams suvalgyti dvigubai daugiau gele\u017eies turin\u010dio maisto, nes su vegetari\u0161ku maistu gaunama gele\u017eis pasisavinama sunkiau. Be to, vegetarams rekomenduojama valgyti daugiau citrusini\u0173 vaisi\u0173 arba gerti vitamin\u0105 C, nes \u0161is vitaminas pagerina gele\u017eies \u012fsisavinim\u0105.<\/span><\/p>\n<p style=\"text-align: justify\" class=\"MsoNormal\"><strong style=\"background-color: white\"><span style=\"color: black\">Cinko tr\u016bkumas<\/span><\/strong><\/p>\n<p style=\"text-align: justify; background-color: white; margin: 0cm 0cm 0pt; background-origin: initial; background-clip: initial\"><span style=\"color: black\">Cinko d\u0117ka mes galime jausti skon\u012f ir kvap\u0105. Be to, cinkas svarbus m\u016bs\u0173 imuninei sistemai, padeda gyti \u017eaizdoms, dalyvauja l\u0105steli\u0173 dalinimosi ir j\u0173 gamybos bei angliavandeni\u0173 skilimo procesuose. Cinkas randamas baltyminguose produktuose &ndash; m\u0117soje, pauk\u0161tienoje, tod\u0117l veganai ir vegetarai, nesubalansav\u0119 savo mitybos, gali pajusti cinko tr\u016bkumo simptomus: apetito nebuvim\u0105, da\u017enas infekcijas, plauk\u0173 slinkim\u0105 ir daugyb\u0119 kitoki\u0173 negalavim\u0173. Geriausias cinko \u0161altinis vegetarams &ndash; ank\u0161tiniai augalai, \u017eem\u0117s rie\u0161utai ir \u017eem\u0117s rie\u0161ut\u0173 sviestas. Nors cink\u0105 i\u0161 gyvulin\u0117s kilm\u0117s produkt\u0173 organizmas pasisavina geriau.<\/span><\/p>\n<p style=\"text-align: justify; background-color: white; margin: 0cm 0cm 0pt; background-origin: initial; background-clip: initial\"><span style=\"color: black\">&nbsp;<\/span><\/p>\n<p style=\"text-align: justify; background-color: white; margin: 0cm 0cm 0pt; background-origin: initial; background-clip: initial\"><strong><span style=\"color: black\">Kalcio tr\u016bkumas<\/span><\/strong><\/p>\n<p style=\"text-align: justify; background-color: white; margin: 0cm 0cm 0pt; background-origin: initial; background-clip: initial\"><span style=\"color: black\">Kalcis reikalingas kaulams, o geriausias jo \u0161altinis &ndash; pieno produktai. Jei j\u016bs\u0173 racione n\u0117ra pieno, jogurto ir sviesto, vartokite dribsnius, duon\u0105 ir sultis, prisotintus kalciu, o taip pat soj\u0173 var\u0161k\u0119, kop\u016bstus ir brokolius. Kalcio tr\u016bkumas gali sukelti kaul\u0173 tankio ma\u017e\u0117jim\u0105, osteoporoz\u0119, dant\u0173 ir kitokias problemas. Kalcis padeda kraujo cirkuliacijai, raumen\u0173 jud\u0117jimui, dalyvauja nervin\u0117s sistemos veikloje bei hormon\u0173 ir ferment\u0173 gamyboje. &bdquo;JAV nacionalinis sveikatos institutas&rdquo; atkreipia d\u0117mes\u012f, kad kalcio papildai gali silpninti kai kuri\u0173 medikament\u0173 poveik\u012f, tod\u0117l prie\u0161 prad\u0117dami juos vartoti, tur\u0117tum\u0117te pasitarti su savo \u0161eimos gydytoju.<\/span><\/p>\n<p style=\"text-align: justify; background-color: white; margin: 0cm 0cm 0pt; background-origin: initial; background-clip: initial\">&nbsp;<\/p>\n<p style=\"text-align: justify; background-color: white; margin: 0cm 0cm 0pt; background-origin: initial; background-clip: initial\"><span style=\"color: black\">Lietuvos sveikata<\/span><\/p>\n<p style=\"text-align: justify; background-color: white; margin: 0cm 0cm 0pt; background-origin: initial; background-clip: initial\">&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p style=\"text-align: justify; background-color: white; margin: 0cm 0cm 0pt; background-origin: initial; background-clip: initial\"><span style=\"color: black\">Jei vegetarizmo princip\u0173 laikot\u0117s itin grie\u017etai ir nevalgote pieno produkt\u0173, kiau\u0161ini\u0173 ir kitokio gyvulin\u0117s kilm\u0117s maisto, j\u016bs\u0173 racione gali tr\u016bkti vitamino B12. &bdquo;Merilendo universiteto medicinos centro&rdquo; (JAV) tyrim\u0173 duomenimis \u0161io vitamino tr\u016bkumas sukelia tokius pa\u0161alinius efektus kaip ma\u017eakraujyst\u0117, silpnumas, koordinacijos sutrikimai bei m\u0117\u0161lungis. Vitaminas B12 svarbus metabolizmo procesams organizme, centrinei nerv\u0173 sistemai ir raudon\u0173j\u0173 kraujo k\u016bneli\u0173 formavimuisi. Vegetarai vitamino B12 gali gauti i\u0161 juo prisotint\u0173 gr\u016bd\u0173 ir i\u0161 maistini\u0173 mieli\u0173 , o taip pat ir i\u0161 maisto papild\u0173.<\/span><\/p>\n<p style=\"text-align: justify; background-color: white; margin: 0cm 0cm 0pt; background-origin: initial; background-clip: initial\"><span style=\"color: black\">&nbsp;<\/span><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[27314],"tags":[46,3225,235,3226,548,549],"site":[],"post_item_type":[27344],"class_list":["post-9391","post","type-post","status-publish","format-standard","hentry","category-ekologija-ir-sveikata","tag-cinkas","tag-gelezies-trukumas","tag-institutas","tag-kalcio-trukumas","tag-kalcis","tag-vitaminas"],"acf":{"post_sites":false},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/posts\/9391","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/comments?post=9391"}],"version-history":[{"count":0,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/posts\/9391\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/media?parent=9391"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/categories?post=9391"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/tags?post=9391"},{"taxonomy":"site","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/site?post=9391"},{"taxonomy":"post_item_type","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/post_item_type?post=9391"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}