{"id":2973,"date":"2021-08-25T09:39:55","date_gmt":"2021-08-25T06:39:55","guid":{"rendered":"https:\/\/vilniussveikiau.lt\/vanduo-ar-viska-apie-jo-svarba-ir-vartojima-zinote\/"},"modified":"2025-03-18T15:22:35","modified_gmt":"2025-03-18T13:22:35","slug":"vanduo-ar-viska-apie-jo-svarba-ir-vartojima-zinote","status":"publish","type":"post","link":"https:\/\/vilniussveikiau.lt\/lt\/vanduo-ar-viska-apie-jo-svarba-ir-vartojima-zinote\/","title":{"rendered":"Vanduo \u2013 ar visk\u0105 apie jo svarb\u0105 ir vartojim\u0105 \u017einote?"},"content":{"rendered":"


\nTurb\u016bt visi \u017einome, \u00a0kad vanduo yra vienas i\u0161 pagrindini\u0173 gyvyb\u0117s ir sveikatos \u0161altini\u0173, ta\u010diau ar \u017einojote, kad suaugusio \u017emogaus organizme yra net apie 50 proc., o vaiko apie 75 proc. vandens? Vanduo atlieka i\u0161ties svarb\u0173 vaidmen\u012f m\u016bs\u0173 sveikatai \u2013 ne tik palaiko organizmo skys\u010di\u0173 balans\u0105, bet ir apr\u016bpina j\u012f mineralais.<\/p>\n

Vanduo reikalingas \u0161iems m\u016bs\u0173 organizmo procesams:<\/p>\n

    \n
  1. Termoreguliacija <\/strong>\u2013 kai kar\u0161ta, prakaito liaukomis i\u0161skirtas prakaitas sudr\u0117kina odos pavir\u0161i\u0173, jis garuoja ir organizmas atv\u0117sta (tuo pa\u010diu netenka dalies vandens ir drusk\u0173), o kai aplinkoje \u0161alta, organizmas beveik nei\u0161skiria praikaito ir taip i\u0161saugo \u0161ilum\u0105.<\/li>\n
  2. Mineralini\u0173 ir organini\u0173 med\u017eiag\u0173 tirpinimas<\/strong>.<\/li>\n
  3. Vir\u0161kinimo procesas<\/strong> \u2013 maistui nuryti, vir\u0161kinti, absorbuoti, slinkti vir\u0161kinamuoju traktu ir atliekoms \u0161alinti.<\/li>\n
  4. Maistini\u0173 med\u017eiag\u0173 perne\u0161imas<\/strong>.<\/li>\n
  5. Gleivini\u0173, kraujo t\u016brio, u\u017el\u0105stelini\u0173 ir vidl\u0105stelini\u0173 skys\u010di\u0173 t\u016brio palaikymas.<\/strong><\/li>\n<\/ol>\n

    Vandens balansas svarbus m\u016bs\u0173 gyvybei<\/strong><\/p>\n

    Netekus 1-2 proc. k\u016bno svorio skys\u010di\u0173, gali sutrikti kognityvin\u0117s funkcijos (atliekam\u0173 veiksm\u0173 tikslumas, atmintis, d\u0117mesys), 2-5 proc. \u2013 gali prad\u0117ti skaud\u0117ti galv\u0105 ir pykinti, dar labiau pablog\u0117ti kognityvin\u0117s funkcijos. Netekus daugiau kaip 6 proc. k\u016bno svorio skys\u010di\u0173, pradedame kar\u0161\u010diuoti (prasideda tachikardija), o didesn\u0117 nei 10 proc. skys\u010di\u0173 stoka kelia gr\u0117sm\u0119 gyvybei.<\/p>\n

    Kaip apskai\u010diuoti sau tinkam\u0105 vandens kiek\u012f<\/strong><\/p>\n

    Europos maisto saugos tarnybos (EFSA) ir Medicinos instituto (IOM) vandens vartojimo rekomendacijos svyruoja nuo 2\u20132,7 litr\u0173 per par\u0105 suaugusioms moterims ir 2,5\u20133,7 litr\u0173 per par\u0105 suaugusiesiems vyrams. Tiksliau skys\u010di\u0173 poreik\u012f galima apskai\u010diuoti naudojant \u0161ias formules:<\/p>\n

      \n
    • Suaugusiems \u2013 35 (ml)*k\u016bno mas\u0117(kg)= x(ml)<\/li>\n
    • Suaugusiems \u2013 1 (ml)*kcal. d. = x(ml)<\/li>\n
    • Vaikams \u2013 1000 ml pirmiems 10 kg + 50 ml kiekvienam papildomam kilogramui.<\/li>\n<\/ul>\n

      Svarbu nepamir\u0161ti, kad esame skirtingi, tod\u0117l net ir apskai\u010diavus vandens kiek\u012f pagal formul\u0119, jis gali b\u016bti ne visai tinkamas j\u016bs\u0173 organizmui.<\/p>\n

      Suvartojamo vandens kiekis priklauso nuo daugelio veiksni\u0173:<\/strong> am\u017eiaus, lyties, k\u016bno mas\u0117s, gyvenimo b\u016bdo, aplinkos, sveikatos b\u016bkl\u0117s, fizinio aktyvumo, oro s\u0105lyg\u0173 ir kita. Su\u017einoti, ar pakankamai vartojate vandens, galima \u012fvertinus savijaut\u0105, sveikatos b\u016bkl\u0119 bei \u0161lapimo spalv\u0105. \u0160lapimo spalva tur\u0117t\u0173 b\u016bti \u0161velniai gelsvos spalvos, jei \u0161lapimas ry\u0161kiai geltonas ar net rudas \u2013 tai gali reik\u0161ti, kad jums tr\u016bksta skys\u010di\u0173.<\/p>\n

      Tinkamiausias vanduo kasdieniam vartojimui \u2013 paprastas geriamasis vanduo<\/strong><\/p>\n

      Rekomenduojama gerti vanden\u012f i\u0161 patikrint\u0173, saugi\u0173 ir kokybi\u0161k\u0173 \u0161altini\u0173 (po\u017eeminis vanduo i\u0161 vandentiekio, gr\u0119\u017einio ir kita). Kar\u0161t\u0105 dien\u0105, daug prakaituojant, savo racion\u0105 verta papildyti mineraliniu vandeniu, kuris pad\u0117s organizmui atgauti prarastas druskas, ta\u010diau nekeiskite visos dienos normos skys\u010di\u0173 \u012f mineralin\u012f vanden\u012f, nes taip galite gauti per daug drusk\u0173, d\u0117l kuri\u0173 organizmas gali prad\u0117ti kaupti skys\u010dius, gali pakilti kraujosp\u016bdis. Net ir paprastas vanduo i\u0161 \u010diaupo turi mineral\u0173, ta\u010diau j\u012f filtruodami arba virindami dal\u012f j\u0173 panaikinate. Jei geriamasis vanduo atitinka higienos normos reikalavimus, yra saugus ir kokybi\u0161kas \u2013 j\u012f galima dr\u0105siai gerti prie\u0161 tai nevirinant ar nefiltruojant.<\/p>\n

      I\u0161siugdyti teigiamus \u012fpro\u010dius paprasta<\/strong><\/p>\n

      Keli patarimai, kurie pad\u0117s \u012ftraukti vandens g\u0117rim\u0105 \u012f savo dienotvark\u0119:<\/p>\n

        \n
      • Jei manote, kad gerti vanden\u012f jums per sud\u0117tinga, prad\u0117kite nuo nedidelio kiekio \u2013 1 litro per dien\u0105: pabudus ryte bei prie\u0161 kiekvien\u0105 valgym\u0105 i\u0161gerkite po stiklin\u0119 vandens, likus\u012f vandens kiek\u012f palaipsniui gurk\u0161nokite dienos eigoje. Dar po keli\u0173 dien\u0173 prid\u0117kite prie \u0161io kiekio 500 mililitrus ir taip didinkite vandens kiek\u012f, kol pasieksite sau tinkam\u0105 dienos norm\u0105.<\/li>\n
      • Kiekvien\u0105 ryt\u0105 organizm\u0105 pa\u017eadinkite su stikline vandens.<\/li>\n
      • Laikykite vanden\u012f \u0161alia sav\u0119s: ant darbo stalo, rankin\u0117je, ma\u0161inoje ir kitur.<\/li>\n
      • Vanden\u012f galite pasiskaninti vaisiais ar dar\u017eov\u0117mis, taip jam suteiksite i\u0161rai\u0161kingesn\u012f skon\u012f.<\/li>\n
      • Per dien\u0105 suvalgykite ma\u017eiausiai 400 gram\u0173 dar\u017eovi\u0173 ir vaisi\u0173. Vandeningos dar\u017eov\u0117s taip pat padeda apr\u016bpinti organizm\u0105 skys\u010diais.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

        Turb\u016bt visi \u017einome, \u00a0kad vanduo yra vienas i\u0161 pagrindini\u0173 gyvyb\u0117s ir sveikatos \u0161altini\u0173, ta\u010diau ar \u017einojote, kad suaugusio \u017emogaus organizme yra net apie 50 proc., o vaiko apie 75 proc. […]<\/p>\n","protected":false},"author":1,"featured_media":2974,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"_price":"","_stock":"","_tribe_ticket_header":"","_tribe_default_ticket_provider":"","_tribe_ticket_capacity":"0","_ticket_start_date":"","_ticket_end_date":"","_tribe_ticket_show_description":"","_tribe_ticket_show_not_going":false,"_tribe_ticket_use_global_stock":"","_tribe_ticket_global_stock_level":"","_global_stock_mode":"","_global_stock_cap":"","_tribe_rsvp_for_event":"","_tribe_ticket_going_count":"","_tribe_ticket_not_going_count":"","_tribe_tickets_list":"[]","_tribe_ticket_has_attendee_info_fields":false,"footnotes":""},"categories":[57],"class_list":["post-2973","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-be-kategorijos","tag-sveika-mityba"],"acf":[],"yoast_head":"\nVanduo \u2013 ar visk\u0105 apie jo svarb\u0105 ir vartojim\u0105 \u017einote? - Vilniaus visuomen\u0117s sveikatos biuras<\/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:\/\/vilniussveikiau.lt\/lt\/vanduo-ar-viska-apie-jo-svarba-ir-vartojima-zinote\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vanduo \u2013 ar visk\u0105 apie jo svarb\u0105 ir vartojim\u0105 \u017einote? - Vilniaus visuomen\u0117s sveikatos biuras\" \/>\n<meta property=\"og:description\" content=\"Turb\u016bt visi \u017einome, \u00a0kad vanduo yra vienas i\u0161 pagrindini\u0173 gyvyb\u0117s ir sveikatos \u0161altini\u0173, ta\u010diau ar \u017einojote, kad suaugusio \u017emogaus organizme yra net apie 50 proc., o vaiko apie 75 proc. 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