{"id":5657,"date":"2012-08-07T09:00:00","date_gmt":"2012-08-07T11:00:00","guid":{"rendered":"https:\/\/www.silutesnaujienos.lt\/lt\/ko-organizmui-truksta-vyresniame-amziuje\/"},"modified":"2012-08-07T09:00:00","modified_gmt":"2012-08-07T11:00:00","slug":"ko-organizmui-truksta-vyresniame-amziuje","status":"publish","type":"post","link":"https:\/\/www.silutesnaujienos.lt\/lt\/ko-organizmui-truksta-vyresniame-amziuje\/","title":{"rendered":"Ko organizmui tr\u016bksta vyresniame am\u017eiuje?"},"content":{"rendered":"

\"im-old-people\"<\/a>\u201eSenel\u0117 m\u016bs\u0173 jauna, su d\u017einsais ir tekina. Visuomet ji pirma, jai pavydi mama, jai pavydi visa \u0161eima…\u201c, – retas kuris n\u0117ra gird\u0117j\u0119s \u0161ios maestro Stasio Povilai\u010dio dainos.<\/strong><\/p>\n

I\u0161 ties\u0173, kas gi nenor\u0117t\u0173 garbiame am\u017eiuje jaustis energingas, guvus, \u017evalus, nevarginamas vienoki\u0173 ar kitoki\u0173 sveikatos sutrikim\u0173.<\/strong><\/p>\n

Nors \u017emogus savo mintimis, savo dvasia geba ilgai i\u0161likti jaunas, jo organizmas su am\u017eiumi visgi \u201epaki\u0161a kiaul\u0119\u201c: vargina \u012f vir\u0161\u0173 kaip reikiant \u0161oktel\u0117j\u0119s kraujosp\u016bdis, skauda tai vien\u0105, tai kit\u0105 \u0161on\u0105, maud\u017eia susid\u0117v\u0117jusius s\u0105narius, silpsta reg\u0117jimas ir pana\u0161iai.<\/p>\n

Ta\u010diau optimistai neabejoja, kad daugyb\u0117s sveikatos sutrikim\u0173 vyresniame am\u017eiuje galima i\u0161vengti, ypa\u010d jei \u017emogus propaguoja sveik\u0105 gyvenimo b\u016bd\u0105, visose gyvenimo srityse stengiasi i\u0161laikyti saik\u0105 ir pusiausvyr\u0105.<\/p>\n

Mityba vyresniame am\u017eiuje<\/strong><\/p>\n

\u201eI\u0161 ilgamet\u0117s savo kaip gydytojos darbo patirties, galiu pasakyti, jog dauguma \u017emoni\u0173 sveik\u0105 gyvenimo b\u016bd\u0105 \u201eatranda\u201c jau b\u016bdami brand\u016bs, pavarg\u0119 nuo jaunyst\u0117s \u0161\u0117liojim\u0173, susid\u016br\u0119 su rimtesniais negalavimais. Ta\u010diau tai nat\u016bralu. Jaunyst\u0117 tuo ir kitokia, kad daug k\u0105 norisi i\u0161bandyti, kartais tegu ir ne visai sveikus dalykus, o tai turi \u012ftakos sveikatai.<\/p>\n

Kita vertus, ne veltui yra sakoma, jog geriau v\u0117liau negu niekada, tad prad\u0117ti sveikai gyventi verta\u201c, –  tvirtina \u201eMediCA\u201c klinikos bendrosios praktikos gydytoja Gra\u017eina Stumbrien\u0117. Anot medik\u0117s, gerai savijautai daug \u012ftakos turi visavert\u0117 mityba, fizinis aktyvumas, buvimas gryname ore.<\/p>\n

Kalbant apie mityb\u0105 vyresniame am\u017eiuje, der\u0117t\u0173 atminti, kad pagyvenusiems \u017emon\u0117ms energijos reikia ma\u017eiau nei jauniems, tod\u0117l patartina atkreipti d\u0117mes\u012f \u012f suvalgomo maisto kiek\u012f. Prie\u0161ingu atveju, tai yra, jei suvalgoma tiek pat, kiek ir anks\u010diau, padid\u0117ja antsvorio rizika, kyla didesn\u0117 nutukimo komplikacij\u0173, toki\u0173 kaip \u0161irdies ir kraujagysli\u0173 ligos, diabetas ir pana\u0161iai, gr\u0117sm\u0117.<\/p>\n

\u201eVyresnio am\u017eiaus \u017emon\u0117ms rekomenduojama ma\u017einti so\u010di\u0173j\u0173 riebal\u0173 kiek\u012f, valgyti kuo daugiau skaidulini\u0173 med\u017eiag\u0173 turin\u010dio maisto, taip pat \u0161vie\u017ei\u0173 vaisi\u0173 ir dar\u017eovi\u0173, \u017euvies. Labai svarbu, kad organizmas gaut\u0173 pakankamai vitamino D3 ir kalcio – \u0161ie mikroelementai padeda i\u0161laikyti kaul\u0173 mas\u0119, apsaugo nuo l\u016b\u017ei\u0173, ma\u017eina rizik\u0105 sirgti osteoporoze. Dauguma vyresnio am\u017eiaus \u017emoni\u0173 turi kardiologini\u0173 problem\u0173, tad svarbu, kad j\u0173 racione netr\u016bkt\u0173 kalio ir magnio. Jei su maistu min\u0117t\u0173 mikroelement\u0173 organizmas negauna tiek, kiek jam reikia, patartina j\u0173 vartoti papildomai\u201c, – teigia G.Stumbrien\u0117.<\/p>\n

Apie vitamin\u0105 D3 ir kalc\u012f<\/strong><\/p>\n

Moksliniais tyrimais \u012frodyta, kad vitaminas D stiprina imunin\u0119 sistem\u0105. Jo tr\u016bkumas turi \u012ftakos diabeto eigai, senatvini\u0173 demencij\u0173 i\u0161sivystymui.<\/p>\n

Vitaminas D3 saugo nuo osteoporoz\u0117s – kaul\u0173 ligos, pasi\u017eymin\u010dios kaul\u0173 tankio ma\u017e\u0117jimu, kaul\u0173 trapumu. \u0160ia liga ypa\u010d da\u017enai serga vyresnio am\u017eiaus moterys (d\u0117l menopauz\u0117s moters organizme suma\u017e\u0117ja hormono estrogeno, kuris saugo kaulus), ji paprastai i\u0161 prad\u017ei\u0173 b\u016bna be joki\u0173 simptom\u0173.<\/p>\n

Vyrams kaulai ret\u0117ja d\u0117l \u017ealing\u0173 \u012fpro\u010di\u0173, nevisavert\u0117s mitybos, nepakankamo fizinio aktyvumo, taip pat d\u0117l vitamino D3 tr\u016bkumo. Tr\u016bkstant \u0161io vitamino, grei\u010diau pavargsta koj\u0173 raumenys, silpsta imunin\u0117 sistema.<\/p>\n

\u017dmogui senstant vitamino D3 jo organizme nat\u016braliai ma\u017e\u0117ja. Pagrindinis vitamino D3 \u0161altinis – riebi \u017euvis, \u017euv\u0173 taukai, kiau\u0161inio trynys.<\/p>\n

Kalcis laikomas vienu svarbiausi\u0173 \u017emogaus organizmo mineral\u0173, reikaling\u0173 stipriems kaulams. Jis taip pat dalyvauja daugyb\u0117je biochemini\u0173 reakcij\u0173. Kai vartojama ma\u017eai kalcio turin\u010di\u0173 produkt\u0173, kaulai tampa trapesni ir silpnesni, vystosi osteoporoz\u0117, da\u017en\u0117ja kaul\u0173 l\u016b\u017eiai, gali tirpti gal\u016bn\u0117s. Kalcio yra turtingas pienas ir jo produktai, mineralinis vanduo, rie\u0161utai, saul\u0117gr\u0105\u017eos, brokoliai, gr\u016bdai, jautiena. Ypa\u010d daug kalcio turi fermentinis s\u016bris. Kalc\u012f geriau \u012fsisavinti padeda vitaminas D.<\/p>\n

Per dien\u0105 vyresniems nei 50 met\u0173 \u017emon\u0117ms rekomenduojama gauti ma\u017edaug 1200 mg kalcio. Toks kiekis prilygsta ma\u017edaug 6 stiklin\u0117ms pieno. Akivaizdu, kad visi\u0161kai patenkinti kalcio poreik\u012f tik su maisto produktais yra sunku.<\/p>\n

Atsi\u017evelgiant \u012f tai, jog daugumos \u017emoni\u0173 mityba n\u0117ra visavert\u0117, bei fakt\u0105, kad b\u0117gant metams silpn\u0117ja organizmo geb\u0117jimas \u012fsisavinti kalc\u012f, ypa\u010d pravartu tiek vieno, tiek kito mikroelemento vartoti papildomai, vartojant maisto papildus ar vitaminus.<\/p>\n

Fizinio kr\u016bvio intensyvumas<\/strong><\/p>\n

Sporto specialist\u0173 nuomone, prie\u0161 pradedant sportuoti vyresniame am\u017eiuje, labai svarbu kiekvienu konkre\u010diu atveju \u012fvertinti galimus rizikos veiksnius. Priklausomai nuo sen\u0117jimo procese atsiradusi\u0173 lig\u0173 turi b\u016bti pasirenkamas atitinkamas fizinis kr\u016bvis.<\/p>\n

Vyresnio am\u017eiaus \u017emon\u0117ms nerekomenduojamos tos sporto \u0161akos, kurios reikalauja didel\u0117s fizin\u0117s \u012ftampos bei i\u0161tverm\u0117s. Geriau rinktis l\u0117tesn\u012f sport\u0105: \u0161iaurieti\u0161k\u0105 \u0117jim\u0105, jog\u0105, pilates\u0105, va\u017eiavim\u0105 dvira\u010diu, plaukim\u0105, lengv\u0105 b\u0117gim\u0105.<\/p>\n

Kad fizinis aktyvumas nei\u0161kr\u0117st\u0173 joki\u0173 \u0161unybi\u0173, sportuojantiems pagyvenusiems \u017emon\u0117ms gydytojai pataria reguliariai matuoti kraujosp\u016bd\u012f arba \u012fsigyti pulsometr\u0105. Pastarasis pad\u0117s sekti, kad pulsas neper\u017eengt\u0173 pavojing\u0173 rib\u0173.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u201eSenel\u0117 m\u016bs\u0173 jauna, su d\u017einsais ir tekina. Visuomet ji pirma, jai pavydi mama, jai pavydi visa \u0161eima…\u201c, – retas kuris n\u0117ra gird\u0117j\u0119s \u0161ios maestro Stasio Povilai\u010dio dainos. I\u0161 ties\u0173, kas gi nenor\u0117t\u0173 garbiame am\u017eiuje jaustis energingas, guvus, \u017evalus, nevarginamas vienoki\u0173 ar kitoki\u0173 sveikatos sutrikim\u0173. Nors \u017emogus savo mintimis, savo dvasia geba ilgai i\u0161likti jaunas, jo […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[53],"tags":[],"class_list":["post-5657","post","type-post","status-publish","format-standard","category-sveikatos-saltinis"],"yoast_head":"\nKo organizmui tr\u016bksta vyresniame am\u017eiuje? - \u0160ilut\u0117s naujienos<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.silutesnaujienos.lt\/lt\/ko-organizmui-truksta-vyresniame-amziuje\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ko organizmui tr\u016bksta vyresniame am\u017eiuje? - \u0160ilut\u0117s naujienos\" \/>\n<meta property=\"og:description\" content=\"\u201eSenel\u0117 m\u016bs\u0173 jauna, su d\u017einsais ir tekina. Visuomet ji pirma, jai pavydi mama, jai pavydi visa \u0161eima…\u201c, – retas kuris n\u0117ra gird\u0117j\u0119s \u0161ios maestro Stasio Povilai\u010dio dainos. I\u0161 ties\u0173, kas gi nenor\u0117t\u0173 garbiame am\u017eiuje jaustis energingas, guvus, \u017evalus, nevarginamas vienoki\u0173 ar kitoki\u0173 sveikatos sutrikim\u0173. 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Visuomet ji pirma, jai pavydi mama, jai pavydi visa \u0161eima…\u201c, – retas kuris n\u0117ra gird\u0117j\u0119s \u0161ios maestro Stasio Povilai\u010dio dainos. I\u0161 ties\u0173, kas gi nenor\u0117t\u0173 garbiame am\u017eiuje jaustis energingas, guvus, \u017evalus, nevarginamas vienoki\u0173 ar kitoki\u0173 sveikatos sutrikim\u0173. Nors \u017emogus savo mintimis, savo dvasia geba ilgai i\u0161likti jaunas, jo […]","og_url":"https:\/\/www.silutesnaujienos.lt\/lt\/ko-organizmui-truksta-vyresniame-amziuje\/","og_site_name":"\u0160ilut\u0117s naujienos","article_publisher":"https:\/\/www.facebook.com\/silutes.naujienos\/","article_published_time":"2012-08-07T11:00:00+00:00","og_image":[{"url":"\/\/silutesnaujienos.lt\/images\/stories\/2012\/08\/07\/thumbnails\/thumb_im-old-people.jpg","type":"","width":"","height":""}],"author":"\u0160ilut\u0117s naujien\u0173 inf.","twitter_card":"summary_large_image","twitter_misc":{"Written by":"\u0160ilut\u0117s naujien\u0173 inf.","Est. reading time":"4 minut\u0117s"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.silutesnaujienos.lt\/lt\/ko-organizmui-truksta-vyresniame-amziuje\/#article","isPartOf":{"@id":"https:\/\/www.silutesnaujienos.lt\/lt\/ko-organizmui-truksta-vyresniame-amziuje\/"},"author":{"name":"\u0160ilut\u0117s naujien\u0173 inf.","@id":"https:\/\/www.silutesnaujienos.lt\/lt\/#\/schema\/person\/232f475ddd4a7b5f49b3abc788b17e83"},"headline":"Ko organizmui tr\u016bksta vyresniame am\u017eiuje?","datePublished":"2012-08-07T11:00:00+00:00","mainEntityOfPage":{"@id":"https:\/\/www.silutesnaujienos.lt\/lt\/ko-organizmui-truksta-vyresniame-amziuje\/"},"wordCount":790,"commentCount":0,"publisher":{"@id":"https:\/\/www.silutesnaujienos.lt\/lt\/#organization"},"articleSection":["Sveikatos \u0161altinis"],"inLanguage":"lt-LT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.silutesnaujienos.lt\/lt\/ko-organizmui-truksta-vyresniame-amziuje\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.silutesnaujienos.lt\/lt\/ko-organizmui-truksta-vyresniame-amziuje\/","url":"https:\/\/www.silutesnaujienos.lt\/lt\/ko-organizmui-truksta-vyresniame-amziuje\/","name":"Ko organizmui tr\u016bksta vyresniame am\u017eiuje? 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