{"id":15858,"date":"2022-07-12T09:56:00","date_gmt":"2022-07-12T09:56:00","guid":{"rendered":"https:\/\/stebby.eu\/?p=15858"},"modified":"2024-01-10T09:57:34","modified_gmt":"2024-01-10T09:57:34","slug":"2-liitrit-vett-paevas-kas-vana-hea-soovitus-on-puhas-jama-voi-tuline-tode","status":"publish","type":"post","link":"https:\/\/stebby.eu\/et\/2-liitrit-vett-paevas-kas-vana-hea-soovitus-on-puhas-jama-voi-tuline-tode\/","title":{"rendered":"2 liitrit vett p\u00e4evas: kas vana hea soovitus on puhas jama v\u00f5i tuline t\u00f5de?"},"content":{"rendered":"\n

Veel m\u00f5ne aja eest arvati, et soovitus juua p\u00e4eva jooksul umbes kaks liitrit vett, on raudne t\u00f5de. \u00dcks on kindel \u2014 organism vajab p\u00e4ris palju vedelikku. Kuid kas kahe-liitri-soovituse taga on t\u00f5sised teadusuuringud v\u00f5i on tegemist laest v\u00f5etud numbriga? <\/p>\n\n\n\n

Missugune on soovituslik vedeliku tarbimise kogus p\u00e4evas, kas on lihtne valem, mille j\u00e4rgi vedelikukogus v\u00e4lja arvestada, ning mis juhtub, kui keha j\u00e4\u00e4b kuivale, selgitab LS Health O\u00dc toitumisterapeut Liis Salus<\/a>. <\/p>\n\n\n\n

Kui soovid p\u00f5hjalikumalt v\u00e4lja selgitada, missugused on sinu isiklikud tervisen\u00e4itajad ja kas organism on piisavalt \u201cniisutatud\u201d, v\u00f5id alati n\u00f5u k\u00fcsida toitumisn\u00f5ustajalt v\u00f5i meditsiinit\u00f6\u00f6tajalt. Endale sobiva heaolun\u00f5ustamise, tervisetestimise v\u00f5i meditsiiniteenuse saad vastavalt oma soovidele ja asukohale v\u00e4lja valida Stebby veebilehelt SIIT.    <\/a><\/p>\n\n\n\n

Kui palju on parasjagu?<\/strong><\/h4>\n\n\n\n

Liis Salus (vaata t\u00e4psemalt https:\/\/lshealth.eu\/<\/a>) \u00fctleb, et veevajadus s\u00f5ltub mitmest f\u00fcsioloogilisest ja tegevusega seotud asjaolust: vanusest, t\u00f6\u00f6 ja tegevuse iseloomust, tervislikust seisundist, kliimast, suurenenud higistamisest (kuum ilm, raske kehaline t\u00f6\u00f6), tarbitud soolade kogusest ja teistest teguritest. <\/p>\n\n\n\n

\u00dcldiselt \u00fctlevad t\u00e4nap\u00e4evased uuringud, et t\u00e4iskasvanutel on veevajadus k\u00f5ikidest allikatest kokku 28\u201335 ml kehamassi kilogrammi kohta p\u00e4evas.<\/p>\n\n\n\n

Liis nendib, et pea k\u00f5ik toidud sisaldavad suuremas v\u00f5i v\u00e4hemas koguses vett. Selgitamaks, kuidas leida p\u00e4evane vee vajadus, too ta n\u00e4iteks 70 kilogrammi kaaluva inimese. <\/p>\n\n\n\n

Vedeliku koguvajadus on 70 x 31 ml = 2170 ml. Toitumissoovitusi j\u00e4rgides saadakse toiduga umbes 1\u20131,5 liitrit vett (puu- ja k\u00f6\u00f6giviljadest, suppidest, teest, kohvist, mahladest, muudest jookidest jne). Lisaks tekib ainevahetuse k\u00e4igus ligikaudu 300\u2013400 ml vett. Kui keskmised arvud (1250 ml + 350 ml) lahutada maha 2170 ml-st, on vahe 570 ml. <\/p>\n\n\n\n

\u201cSeega v\u00f5iks toitumissoovitusi j\u00e4rgiv 70 kg kaaluv t\u00e4iskasvanu vedelikuvajaduse katmiseks juua p\u00e4evas lisaks 2\u20133 klaasi vett (standardi j\u00e4rgi on veeklaasi suurus 220 ml). Kui inimene kaalub rohkem, on tarbitav toidu kogus ehk siis ka toiduga saadav vee kogus vastavalt suurem,\u201d teeb Liis kiired arvutused.<\/p>\n\n\n\n

Ta viitab, et toiduga saadakse p\u00e4evas ligikaudu 1000\u20131500 ml vett. Vee kogus toidus varieerub, olles 5% p\u00e4hklites kuni umbes 90% puu- ja k\u00f6\u00f6giviljades. Joogiveega ja teiste vedelikega saab samuti erinevas hulgas vett. Rasvade, s\u00fcsivesikute ja valkude oks\u00fcdatsioonist tuleb lisaks 300\u2013400 ml vett p\u00e4evas. <\/p>\n\n\n\n

Enamik tervetest inimestest rahuldavad p\u00e4evase vedeliku vajaduse, juhindudes janutundest. Suurem vedelikuvajadus on imetavatel naistel, mis suureneb rinnapiima koguse arvelt, kinnitatakse Eesti toitumis- ja liikumissoovitustes<\/a>.<\/p>\n\n\n\n

\"\"<\/a>
Toitumisterapeut Liis Salus.Fot: LS Health<\/small><\/figcaption><\/figure>\n\n\n\n

Kas jooma peaks vett v\u00f5i sobivad ka mahl ja mullijoogid?<\/strong><\/h4>\n\n\n\n

Liis s\u00f5nab, et tee, kohv, mahlad, muud joogid, supid l\u00e4hevad k\u00fcll vedelikku arvestusse kirja, kuid mitte vee arvestusse. \u201cKeha vajab lisaks muule vedelikule igap\u00e4evaselt alati ka puhast joogivett<\/a>,\u201d r\u00f5hutab ta. <\/p>\n\n\n\n

Janu korral tuleb seega alati eelistada lisanditeta joogivett. Imikutel ja lastel on veevajadus kehamassi kilogrammi kohta suhteliselt suurem kui t\u00e4iskasvanul, sest nende organismis on veesisaldus k\u00f5rgem. <\/p>\n\n\n\n

\u201cVanusest s\u00f5ltumata on janutunne aga m\u00e4rk vedelikupuudusest ning vajab seet\u00f5ttu alati kiiret lahendamist ehk piisava vedelikuhulga tagamist, eelistatult vee n\u00e4ol,\u201d suunab Liis.<\/p>\n\n\n\n

Mis juhtub, kui keha j\u00e4\u00e4b kuivale?<\/strong><\/h4>\n\n\n\n

V\u00e4hene vedeliku tarbimine v\u00f5ib Liisi s\u00f5nul tuua kaasa v\u00e4simustunde, n\u00f5rkuse, k\u00f5hukinnisuse, isu suhkrurikaste toitude j\u00e4rele, peavalu, pearingluse, peap\u00f6\u00f6rituse, tumedav\u00e4rvilise ja v\u00e4hese urineerimise, suu, huulte ja silmade kuivuse, l\u00f5henenud huuled, kuiva naha, s\u00fcdamepekslemise, madala verer\u00f5hu, halva keskendumisv\u00f5ime, halva hinge\u00f5hu.<\/p>\n\n\n\n

Kui vedelikku saab aga \u00fclearu, v\u00f5ib esineda n\u00e4iteks iiveldust, oksendamistunnet, segasust, desorientatsiooni, peavalu, lihaskrampe (kui elektrol\u00fc\u00fctide tase langeb liigse vee joomise t\u00f5ttu).<\/p>\n\n\n\n

Vihjeid probleemist v\u00f5ib Liisi s\u00f5nul anda n\u00e4iteks uriini v\u00e4rvus. Normaalne on (hele)kollakas uriin. Juhul kui uriin on selge ja l\u00e4bipaistev, v\u00f5ib tegu olla l\u00fchiajaliselt liigse vee joomisega. Kui uriini v\u00e4rvus on tumekollane v\u00f5i oran\u017eikas, v\u00f5ib olla tegemist m\u00f5\u00f5duka kuni suure vedelikupuudusega.<\/p>\n\n\n\n

Kui veejoomine kipub ununema<\/strong><\/h4>\n\n\n\n

Neid, kes pole harjunud piisavas koguses vedelikku tarbima, on omajagu. Kuidas vedelikukogust lihtsasti suurendada? <\/p>\n\n\n\n

Liis soovitab, et sel puhul v\u00f5ib n\u00e4iteks hakata kaasas kandma veepudelit v\u00f5i asetada see enda l\u00e4hedusse laua peale, et veejoomine ei ununeks. Olemas on vahva disainiga veepudeleid (sh klaasist jt materjalidest), mis teevad uued harjumused meeldivamaks. <\/p>\n\n\n\n

N\u00e4iteks trenni ja sauna v\u00f5iks veepudeli alati kaasa haarata, sest higistamisega, samuti kuumas ja niiskes keskkonnas v\u00f5i tugeva kehalise t\u00f6\u00f6 korral kaotame rohkem vett kui tavaolukorras. Niipea kui veepudel on t\u00fchi, saab selle siis uuesti t\u00e4ita, et joomine ikka meeles p\u00fcsiks.<\/p>\n\n\n\n

Kui on soovi peale vee muud vedeliku tarbimist suurendada, saab harjutada end n\u00e4iteks tegema rohkem smuutisid v\u00f5i s\u00f6\u00f6ma suppe. Kontoris viibides saab aga p\u00e4eva jooksul p\u00f5hitoidukordade vahepeal teha puuvilja s\u00f6\u00f6mise, vee v\u00f5i taimetee joomise pause. Eriti olulised on pausid Liisi s\u00f5nul siis, kui pidevalt t\u00f6\u00f6tatakse arvutiga, sest toidupaus annab siis \u00fchtlasi puhkust silmadele.<\/p>\n\n\n\n

Kellele ei meeldi vee joomine maitse t\u00f5ttu, v\u00f5ib proovida maitsevett, lisades puhtale veele sidrunit, laimi, apelsini, marju, piparm\u00fcndilehti v\u00f5i muud meelep\u00e4rast. <\/p>\n\n\n\n

Kui vee joomine kipub ununema, v\u00f5ib juua vett n\u00e4iteks igal hommikul enne hommikus\u00f6\u00f6gi valmistamist. <\/p>\n\n\n\n

\u201cSoovitan juua toasooja vett ja pigistada sisse ka sidrunit. Sedasi saab lihtsasti t\u00e4iendava klaasi v\u00f5i kaks veejoomist oma igap\u00e4evarutiini sisse viia,\u201d jagab Liis nippe. <\/p>\n\n\n\n

Ta lisab, et olemas on ka erinevaid \u00e4ppe, mis aitavad j\u00e4lgida vee joomise kogust (nt Myfitnesspal<\/a>, Nutridata<\/a>). <\/p>\n\n\n\n

Ennast aitab distsiplineerida ka toitumis-, liikumis- ja veejoomise n\u00e4dalap\u00e4eviku pidamine. Tasuta p\u00f5hja selleks saab alla laadida ja v\u00e4lja printida LS Healthi veebilehelt SIIT. <\/a><\/p>\n\n\n\n

\u00dcha populaarsemaks on saanud osaleda oma harjumuste muutmiseks m\u00f5nel v\u00e4ljakutsel. Kuidas kulges \u00fchel vahval naisel vee joomise v\u00e4ljakutse, saad inspiratsiooniks lugeda Stebby veebilehelt siit.<\/a><\/p>\n\n\n\n

Vesi on organismile asendamatu!<\/strong><\/h4>\n\n\n\n

Enamik meie rakkudes toimuvatest keemilistest reaktsioonidest vajavad toimumiseks vett. <\/p>\n\n\n\n

Vett on vaja toitainete j\u00f5udmiseks k\u00f5igi keharakkudeni. Vesi on vajalik selleks, et toidust toota meile vajalikku energiat ja omastada toitaineid. <\/p>\n\n\n\n

Vesi hoiab kehatemperatuuri stabiilsena ja kaitseb elut\u00e4htsaid organeid, osaleb kehavormide s\u00e4ilitamises ja on oluline naha tervisele. Vesi aitab organismist v\u00e4lja viia ainevahetuse l\u00f5pp-produkte, mis toimub peamiselt uriini kaudu. <\/p>\n\n\n\n

See t\u00e4hendab, et vesi on organismile asendamatu, omamata samas energeetilist v\u00e4\u00e4rtust. <\/p>\n\n\n\n

Allikas: Eesti toitumis- ja liikumissoovitused<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Veel m\u00f5ne aja eest arvati, et soovitus juua p\u00e4eva jooksul umbes kaks liitrit vett, on raudne t\u00f5de. \u00dcks on kindel \u2014 organism vajab p\u00e4ris palju vedelikku. Kuid kas kahe-liitri-soovituse taga on t\u00f5sised teadusuuringud v\u00f5i on tegemist laest v\u00f5etud numbriga?  Missugune on soovituslik vedeliku tarbimise kogus p\u00e4evas, kas on lihtne valem, mille j\u00e4rgi vedelikukogus v\u00e4lja arvestada,…","protected":false},"author":8,"featured_media":15859,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[25,26],"tags":[],"class_list":["post-15858","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis","category-vesi"],"yoast_head":"\n2 liitrit vett p\u00e4evas: kas vana hea soovitus on puhas jama v\u00f5i tuline t\u00f5de? - 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\/2-litres-of-water-a-day-is-the-good-old-advice-pure-nonsense-or-the-truth\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"2 liitrit vett p\u00e4evas: kas vana hea soovitus on puhas jama v\u00f5i tuline t\u00f5de? - Stebby\" \/>\n<meta property=\"og:description\" content=\"Veel m\u00f5ne aja eest arvati, et soovitus juua p\u00e4eva jooksul umbes kaks liitrit vett, on raudne t\u00f5de. \u00dcks on kindel \u2014 organism vajab p\u00e4ris palju vedelikku. 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