{"id":1446,"date":"2019-07-22T14:08:35","date_gmt":"2019-07-22T12:08:35","guid":{"rendered":"https:\/\/sportideas.blog\/?p=1446"},"modified":"2019-07-22T14:08:35","modified_gmt":"2019-07-22T12:08:35","slug":"hopa-tv-kui-palju-vett-tuleks-tegelikult-juua","status":"publish","type":"post","link":"https:\/\/stebby.eu\/et\/hopa-tv-kui-palju-vett-tuleks-tegelikult-juua\/","title":{"rendered":"Hopa TV: Kui palju vett tuleks tegelikult juua?"},"content":{"rendered":"\n<p>Uuringute kohaselt on ca 75% inimestest pidevas vedelikupuuduses. Tihti ei p\u00f6\u00f6rata sellele t\u00e4helepanu enne, kui m\u00f5ni s\u00fcmptomitest sellest m\u00e4rku annab. Nendeks v\u00f5ivad olla peavalu, k\u00f5hukinnisus, kuiv nahk, v\u00e4simus, uimasus, keskendumish\u00e4ired, tujulangus v\u00f5i uriini tume v\u00e4rv.<\/p>\n<p>Vesi moodustab umbes kaks kolmandikku meie kehamassist. Vee hulk meie kehas s\u00f5ltub vanusest, imikutel moodustab vesi 75%, noorukitel 65%, t\u00e4iskasvanutel 60% ning eakatel inimestel 55% kehamassist. Vesi vastutab muuhulgas kehatemperatuuri reguleerimise eest, aitab transportida organismis toitaineid ja hapnikku, v\u00e4ljutab m\u00fcrk- ja j\u00e4\u00e4kaineid ning hoiab naha niisutatuna.<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1448\" src=\"https:\/\/i0.wp.com\/sportideas.blog\/wp-content\/uploads\/2019\/07\/daniel-brunsteiner-_jd5ryWK5J4-unsplash.jpg?resize=1920%2C1280&#038;ssl=1\" alt=\"\" width=\"1920\" height=\"1280\" \/><\/p>\n<h4><strong>Kui palju vett tuleb juua?<\/strong><\/h4>\n<p>T\u00e4iskasvanutel on veevajadus 28\u201335 ml kehakaalu kilogrammi kohta (sisaldab ka toiduga saadavat vett), aga veevajadus s\u00f5ltub v\u00e4ga palju individuaalsetest m\u00f5jutajatest nagu n\u00e4iteks kliima, vanus, tervislik seisund, f\u00fc\u00fcsiline aktiivsus, higistamise sagedus (m\u00f5jutavad kuum ilm, raske kehaline t\u00f6\u00f6) jms.<\/p>\n<p>Vedelikupuudusest annab enamasti m\u00e4rku janu. Janu tekib, kui organism ei saa piisavalt vett, vedelikukadu on suur, v\u00f5i kui toiduga on organism saanud liiga palju mineraalsooli. Janu- ja n\u00e4ljatunnet v\u00f5ib olla aga raske eristada ja tihtipeale otsitakse esimesena leevendus toidust, kui tegelikult organism vajab hoopis vett. Seet\u00f5ttu soovitavad toitumisspetsialistid enne toidu j\u00e4rgi haaramist juua klaasi vett ning juba m\u00f5ne minutiga saab selgeks, kas tegemist oli janu- v\u00f5i n\u00e4ljatundega.<\/p>\n<p>Tervisliku, normaalse men\u00fc\u00fcga toidulauast saadakse p\u00e4eval 1\u22121,2 l vett. Seega n\u00e4iteks viis korda p\u00e4evas s\u00f6\u00f6v inimene peaks jooma keskmiselt 2\u22123 klaasi vett lisaks. Kahjuks suur enamus ei toitu tasakaalustatult ning vett tuleb rohkem lisaks juua (8 klaasi soovituslikult).<\/p>\n<h4><strong>Vesi ja trenn<\/strong><\/h4>\n<p>Kuni \u00fcks tund kestval treeningul on vesi reeglina parim trennijook, kuna nii l\u00fchikese treeningu puhul ei ole vaja tarbida lisaenergiat sooritusv\u00f5ime tagamiseks, vaid piisab organismis olemasolevatest varudest. Ehk v\u00e4lista k\u00f5ik poes m\u00fc\u00fcdavad maitsestatud veed ja spordijoogid. Vee valikul v\u00f5iks eelistada naturaalset gaseerimata mineraalvett, mille omastatavus on parim ja mis varustab keha vajalike mineraalidega, mida higi ja uriiniga kaotame.<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1449\" src=\"https:\/\/i0.wp.com\/sportideas.blog\/wp-content\/uploads\/2019\/07\/gesina-kunkel-tL8nlM5x5T4-unsplash.jpg?resize=1920%2C1200&#038;ssl=1\" alt=\"\" width=\"1920\" height=\"1200\" \/><\/p>\n<p>\u00dcldine soovitus on tarbida treeningul 400-800ml vedelikku tunnis. See on m\u00f5istlik jagada v\u00e4ikesteks kogusteks ja juua iga 15-20 minuti tagant. Organismi vedeliku tasakaalu taastamiseks p\u00e4rast treeningut peab joodav vedelikukogus olema kaotatud vedelikuhulgaga v\u00f5rreldes umbes 150%. Vedelikukaotust on v\u00f5imalik kindlaks teha kehamassi muutuse alusel, kaaludes ennast enne ja p\u00e4rast treeningut.<\/p>\n<h4><strong>Kuidas harjutada end vett jooma?<\/strong><\/h4>\n<ul>\n<li>Kui juurutad endale harjumuse hommikut klaasi veega alustada, teed oma kehale teene, pannes aluse tervislikule p\u00e4evale.<\/li>\n<li>Tuleta endale vee joomist meelde. Kasuta meeldetuletusi v\u00f5i erinevaid nutirakendusi.<\/li>\n<li>V\u00f5ta vesi kannuga t\u00f6\u00f6lauale \u2013 nii on see sul kogu aeg silme all ja unustamine ei ole enam probleem.<\/li>\n<li>Kui kodust v\u00e4ljud, siis haara ka veepudel kaasa.<\/li>\n<li>Kui ei taha tavalist vett juua, siis lisa n\u00e4iteks sidrunit, laimi, marju, piparm\u00fcnti, kurki vms.<\/li>\n<\/ul>\n<p>Allikas: <a href=\"https:\/\/www.hopatv.ee\/blogi\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.hopatv.ee\/blogi<\/a><\/p>\n<p>Autor: Katrin Saare<\/p>\n<p>Postituse autorist: Katrin Saare on Hopa TV, koduste videotreeningute keskkonna, asutaja ning treener. Sport ja tervislik elustiil on Katrini kirg. Ta usub, et tehes iga p\u00e4ev natuke paremaid valikuid oma liikumise ja toitumisharjumuste juures viib sihile. Trennis on ta Sinu jaoks olemas, motiveerib, juhendab ja aitab Sul avastada kui sitke tegelikult oled.\u00a0<\/p>\n<p>Soeta Hopa TV programm endale <a href=\"https:\/\/sportid.com\/pos\/hopa.fit.o.\" target=\"_blank\" rel=\"noopener noreferrer\">SportID-st<\/a>!<\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":10,"featured_media":1447,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[25],"tags":[],"class_list":["post-1446","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hopa TV: Kui palju vett tuleks tegelikult juua? - Stebby<\/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:\/\/stebby.eu\/et\/hopa-tv-kui-palju-vett-tuleks-tegelikult-juua\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hopa TV: Kui palju vett tuleks tegelikult juua? 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