{"id":65551,"date":"2024-10-29T08:00:37","date_gmt":"2024-10-29T06:00:37","guid":{"rendered":"https:\/\/www.silutesnaujienos.lt\/lt\/?p=65551"},"modified":"2024-10-22T11:31:22","modified_gmt":"2024-10-22T08:31:22","slug":"jei-sportuodami-greit-pavargstate-organizmui-truksta-kalcio","status":"publish","type":"post","link":"https:\/\/www.silutesnaujienos.lt\/lt\/jei-sportuodami-greit-pavargstate-organizmui-truksta-kalcio\/","title":{"rendered":"Jei sportuodami greit pavargstate \u2013 organizmui tr\u016bksta kalcio"},"content":{"rendered":"<p><strong>Kalcis: kas jis?<\/strong><\/p>\n<p>Kalcis sudaro 1\u20132 proc. suaugusio \u017emogaus k\u016bno mas\u0117s. 99 proc. \u0161io mineralo kaupiama kauluose ir dantyse, likusi dalis pasiskirsto mink\u0161tuosiuose audiniuose bei kraujo plazmoje.<\/p>\n<p>Vaikyst\u0117je ir jaunyst\u0117je kaulai auga greitai, augimo pik\u0105 pasiekia apie 20-uosius metus. Be to, kad aktyviai prisideda prie kaul\u0173 ir dant\u0173 mas\u0117s formavimo ir stiprumo \u0161iais etapais, kalcis dalyvauja daugelyje med\u017eiag\u0173 apykaitos ir chemini\u0173 reakcij\u0173. Padeda palaikyti normal\u0173 kraujo kre\u0161\u0117jim\u0105 ir energijos apykait\u0105, raumen\u0173 veikl\u0105, nervinio impulso perdavim\u0105, vir\u0161kinimo ferment\u0173 veikim\u0105.<\/p>\n<p>30\u201340 metais kaulinio audinio mas\u0117 ir tankis pradeda ma\u017e\u0117ti, kaulai darosi trap\u016bs. Su am\u017eiumi susij\u0119s nat\u016bralus kaulinio audinio ret\u0117jimas siekia 0,5\u20131 proc. per metus. Bet nereikia nuleisti rank\u0173, nes da\u017enai patys esame atsakingi u\u017e savo kaul\u0173 b\u016bkl\u0119, sportuodami ir valgydami maist\u0105, kuriame gausu kalcio, padedame kaulams ilgiau i\u0161likti stipresniems.<\/p>\n<p><strong>Kalcio nauda sportuojant<\/strong><\/p>\n<p>Kalcis ypa\u010d svarbus sportininkams ne tik tod\u0117l, kad atlieka esmin\u012f vaidmen\u012f palaikant kaul\u0173 strukt\u016br\u0105 ir raumen\u0173 susitraukim\u0105. Jis svarbus energijos gamybos dalyvis. Kalcis b\u016btinas, kai kraujyje tr\u016bkstant gliukoz\u0117s organizmas jos pasigamina skaidydamas glikogen\u0105 ir taip apsir\u016bpindamas energija.<\/p>\n<p>Kalcio ir sporto nauda abipus\u0117. S\u0117slus gyvenimo b\u016bdas, kaip ir nepakankamas kalcio vartojimas, vaikyst\u0117je ir jaunyst\u0117je l\u0117tina kaul\u0173 vystym\u0105si ir pagreitina j\u0173 nykim\u0105 v\u0117lesniame am\u017eiuje. O sportuojant skatinamas kalcio pasisavinimas.<\/p>\n<p>Rekomenduojama kalcio paros norma: vaikams nuo 1 iki 5 met\u0173 \u2013 600 mg; nuo 6 iki 9 met\u0173 \u2013 700 mg; nuo 10 iki 17 met\u0173 \u2013 900 mg; suaugusiesiems \u2013 800 mg; moterims menopauz\u0117s metu \u2013 1200 mg.<\/p>\n<p>Sportuojantiems kalcio poreikis padid\u0117ja iki 1500 mg per par\u0105. Ypa\u010d svarbu pakankamai kalcio gauti sportuojan\u010dioms moterims. Kad m\u016bs\u0173 organizmas gerai \u012fsisavint\u0173 kalc\u012f, kartu su juo proporcingomis doz\u0117mis turime gauti ir vitamin\u0173 D3 ar K2.<\/p>\n<p><strong>Svarbu gauti su maistu<\/strong><\/p>\n<p>Kalcio turime gauti su maistu, nes organizmas kalcio nesintetina. Mityba, ypa\u010d sportininko, turi b\u016bti \u012fvairi, subalansuota. Kartais reikiam\u0105 dienos kalcio kiek\u012f gali b\u016bti sunku susirinkti vien tik i\u0161 maisto produkt\u0173, tad verta pagalvoti apie papild\u0173 vartojim\u0105.<\/p>\n<p>Kalcio \u0161altiniai: pieno produktai, dar\u017eov\u0117s ir krakmolingi maisto produktai (baltos pupel\u0117s, avin\u017eirniai, kop\u016bstai, \u017eiediniai kop\u016bstai), aliejini\u0173 augal\u0173 s\u0117klos (migdolai ir kt.), mineralinis vanduo (kalcio kiekis jame nurodomas etiket\u0117je).<\/p>\n<p>Kalcio tr\u016bkumo galite nepasteb\u0117ti, nes kur\u012f laik\u0105 gali neatsirasti joki\u0173 hipokalcemijos po\u017eymi\u0173. Jei su maistu negaunate pakankamai kalcio, organizmas \u0161io mineralo gali pasiimti i\u0161 kaul\u0173, kad b\u016bt\u0173 patenkinti kiti poreikiai, ir laikui b\u0117gant jie gali susilpn\u0117ti.<\/p>\n<p>Kai kalcio pakankamai negauna sportuojantis \u017emogus, blog\u0117ja raumen\u0173 susitraukimo kokyb\u0117, ma\u017e\u0117ja kaul\u0173 tankis, sutrump\u0117ja atsigavimo po fizinio kr\u016bvio laikas, gali atsirasti nuovargis treniruo\u010di\u0173 metu, koordinacijos ir grei\u010dio problemos.<\/p>\n<p><strong>BNS inf.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kalcis: kas jis? Kalcis sudaro 1\u20132 proc. suaugusio \u017emogaus k\u016bno mas\u0117s. 99 proc. \u0161io mineralo kaupiama kauluose ir dantyse, likusi dalis pasiskirsto mink\u0161tuosiuose audiniuose bei kraujo plazmoje. Vaikyst\u0117je ir jaunyst\u0117je kaulai auga greitai, augimo pik\u0105 pasiekia apie 20-uosius metus. Be to, kad aktyviai prisideda prie kaul\u0173 ir dant\u0173 mas\u0117s formavimo ir stiprumo \u0161iais etapais, kalcis [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":65553,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[53],"tags":[47],"class_list":["post-65551","post","type-post","status-publish","format-standard","has-post-thumbnail","category-sveikatos-saltinis","tag-pirmasis"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Jei sportuodami greit pavargstate \u2013 organizmui tr\u016bksta kalcio - \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\/jei-sportuodami-greit-pavargstate-organizmui-truksta-kalcio\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jei sportuodami greit pavargstate \u2013 organizmui tr\u016bksta kalcio - \u0160ilut\u0117s naujienos\" \/>\n<meta property=\"og:description\" content=\"Kalcis: kas jis? Kalcis sudaro 1\u20132 proc. suaugusio \u017emogaus k\u016bno mas\u0117s. 99 proc. \u0161io mineralo kaupiama kauluose ir dantyse, likusi dalis pasiskirsto mink\u0161tuosiuose audiniuose bei kraujo plazmoje. Vaikyst\u0117je ir jaunyst\u0117je kaulai auga greitai, augimo pik\u0105 pasiekia apie 20-uosius metus. Be to, kad aktyviai prisideda prie kaul\u0173 ir dant\u0173 mas\u0117s formavimo ir stiprumo \u0161iais etapais, kalcis [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.silutesnaujienos.lt\/lt\/jei-sportuodami-greit-pavargstate-organizmui-truksta-kalcio\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160ilut\u0117s naujienos\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/silutes.naujienos\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-10-29T06:00:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.silutesnaujienos.lt\/lt\/wp-content\/uploads\/2024\/10\/man-5530768_1280.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"853\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0160ilut\u0117s naujien\u0173 inf.\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0160ilut\u0117s naujien\u0173 inf.\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minut\u0117s\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/jei-sportuodami-greit-pavargstate-organizmui-truksta-kalcio\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/jei-sportuodami-greit-pavargstate-organizmui-truksta-kalcio\\\/\"},\"author\":{\"name\":\"\u0160ilut\u0117s naujien\u0173 inf.\",\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/#\\\/schema\\\/person\\\/976440ef837444400af3c77c19c61454\"},\"headline\":\"Jei sportuodami greit pavargstate \u2013 organizmui tr\u016bksta kalcio\",\"datePublished\":\"2024-10-29T06:00:37+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/jei-sportuodami-greit-pavargstate-organizmui-truksta-kalcio\\\/\"},\"wordCount\":450,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/jei-sportuodami-greit-pavargstate-organizmui-truksta-kalcio\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/wp-content\\\/uploads\\\/2024\\\/10\\\/man-5530768_1280.jpg\",\"keywords\":[\"Pirmasis\"],\"articleSection\":[\"Sveikatos \u0161altinis\"],\"inLanguage\":\"lt-LT\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/jei-sportuodami-greit-pavargstate-organizmui-truksta-kalcio\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/jei-sportuodami-greit-pavargstate-organizmui-truksta-kalcio\\\/\",\"url\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/jei-sportuodami-greit-pavargstate-organizmui-truksta-kalcio\\\/\",\"name\":\"Jei sportuodami greit pavargstate \u2013 organizmui tr\u016bksta kalcio - 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\u0160ilut\u0117s naujienos","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.silutesnaujienos.lt\/lt\/jei-sportuodami-greit-pavargstate-organizmui-truksta-kalcio\/","og_locale":"lt_LT","og_type":"article","og_title":"Jei sportuodami greit pavargstate \u2013 organizmui tr\u016bksta kalcio - \u0160ilut\u0117s naujienos","og_description":"Kalcis: kas jis? Kalcis sudaro 1\u20132 proc. suaugusio \u017emogaus k\u016bno mas\u0117s. 99 proc. \u0161io mineralo kaupiama kauluose ir dantyse, likusi dalis pasiskirsto mink\u0161tuosiuose audiniuose bei kraujo plazmoje. Vaikyst\u0117je ir jaunyst\u0117je kaulai auga greitai, augimo pik\u0105 pasiekia apie 20-uosius metus. Be to, kad aktyviai prisideda prie kaul\u0173 ir dant\u0173 mas\u0117s formavimo ir stiprumo \u0161iais etapais, kalcis [&hellip;]","og_url":"https:\/\/www.silutesnaujienos.lt\/lt\/jei-sportuodami-greit-pavargstate-organizmui-truksta-kalcio\/","og_site_name":"\u0160ilut\u0117s naujienos","article_publisher":"https:\/\/www.facebook.com\/silutes.naujienos\/","article_published_time":"2024-10-29T06:00:37+00:00","og_image":[{"width":1280,"height":853,"url":"https:\/\/www.silutesnaujienos.lt\/lt\/wp-content\/uploads\/2024\/10\/man-5530768_1280.jpg","type":"image\/jpeg"}],"author":"\u0160ilut\u0117s naujien\u0173 inf.","twitter_card":"summary_large_image","twitter_misc":{"Written by":"\u0160ilut\u0117s naujien\u0173 inf.","Est. reading time":"3 minut\u0117s"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.silutesnaujienos.lt\/lt\/jei-sportuodami-greit-pavargstate-organizmui-truksta-kalcio\/#article","isPartOf":{"@id":"https:\/\/www.silutesnaujienos.lt\/lt\/jei-sportuodami-greit-pavargstate-organizmui-truksta-kalcio\/"},"author":{"name":"\u0160ilut\u0117s naujien\u0173 inf.","@id":"https:\/\/www.silutesnaujienos.lt\/lt\/#\/schema\/person\/976440ef837444400af3c77c19c61454"},"headline":"Jei sportuodami greit pavargstate \u2013 organizmui tr\u016bksta kalcio","datePublished":"2024-10-29T06:00:37+00:00","mainEntityOfPage":{"@id":"https:\/\/www.silutesnaujienos.lt\/lt\/jei-sportuodami-greit-pavargstate-organizmui-truksta-kalcio\/"},"wordCount":450,"commentCount":0,"publisher":{"@id":"https:\/\/www.silutesnaujienos.lt\/lt\/#organization"},"image":{"@id":"https:\/\/www.silutesnaujienos.lt\/lt\/jei-sportuodami-greit-pavargstate-organizmui-truksta-kalcio\/#primaryimage"},"thumbnailUrl":"https:\/\/www.silutesnaujienos.lt\/lt\/wp-content\/uploads\/2024\/10\/man-5530768_1280.jpg","keywords":["Pirmasis"],"articleSection":["Sveikatos \u0161altinis"],"inLanguage":"lt-LT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.silutesnaujienos.lt\/lt\/jei-sportuodami-greit-pavargstate-organizmui-truksta-kalcio\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.silutesnaujienos.lt\/lt\/jei-sportuodami-greit-pavargstate-organizmui-truksta-kalcio\/","url":"https:\/\/www.silutesnaujienos.lt\/lt\/jei-sportuodami-greit-pavargstate-organizmui-truksta-kalcio\/","name":"Jei sportuodami greit pavargstate \u2013 organizmui tr\u016bksta kalcio - 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