Atcer\u0113simies, k\u0101 j\u016btamies, p\u0101rn\u0101kot m\u0101j\u0101s p\u0113c ros\u012bgas dienas \u0101r\u0101? Man bie\u017ei uzn\u0101k drebu\u013ci un gribas kaut ko siltu un pat\u012bkamu. Ta\u010du atceries, cik stipri un sp\u0113c\u012bgi m\u0113s j\u016btamies, kad m\u016bsu \u0137ermenim nek\u0101 netr\u016bkst un varam b\u016bt \u0101r\u0101 pat atpog\u0101ti.<\/p>\n\n\n\n
M\u016bsu labsaj\u016btu nodod im\u016bnsist\u0113mas st\u0101voklis. Ja tas ir piepild\u012bts ar nepiecie\u0161amaj\u0101m uzturviel\u0101m un m\u016bsu \u0161\u016bna ir "pies\u0101tin\u0101ta", m\u0113s j\u016btamies lieliski. Tas ir t\u0101p\u0113c, ka m\u016bsu im\u016bnsist\u0113ma ir sare\u017e\u0123\u012bta org\u0101nu, \u0161\u016bnu un olbaltumvielu sadarb\u012bba. Visa sist\u0113ma darbojas nep\u0101rtraukti, lai j\u016bs visu laiku saglab\u0101tu vesel\u012bbu. <\/p>\n\n\n\n
Im\u016bn\u0101s \u0161\u016bnas var iedal\u012bt div\u0101s pla\u0161\u0101s kategorij\u0101s: limfoc\u012btos un fagoc\u012btos.<\/p>\n\n\n\n
Limfoc\u012bti<\/strong> atpaz\u012bst un atceras iebruc\u0113jus, piem\u0113ram, v\u012brusus, bakt\u0113rijas, paraz\u012btus un citus kait\u012bgus mikroorganismus. <\/p>\n\n\n\n Fagoc\u012bti<\/strong> uzbr\u016bk un izn\u012bcina iebruc\u0113jus. Turkl\u0101t fagoc\u012bti identific\u0113 un no\u0146em boj\u0101t\u0101s, mirsto\u0161\u0101s un atmiru\u0161\u0101s \u0161\u016bnas un ir atbild\u012bgi par br\u016b\u010du dz\u012b\u0161anu.<\/p>\n\n\n\n Im\u016bn\u0101s \u0161\u016bnas ir atkar\u012bgas no da\u017e\u0101d\u0101m uzturviel\u0101m, jo t\u0101s veic daudzas funkcijas m\u016bsu organism\u0101. <\/p>\n\n\n\n Da\u017eas uzturvielas, piem\u0113ram, C vitam\u012bns, ir labi zin\u0101mas ar sav\u0101m imunit\u0101ti stiprino\u0161aj\u0101m \u012bpa\u0161\u012bb\u0101m, savuk\u0101rt citas uzturvielas nav tik labi zin\u0101mas. <\/p>\n\n\n\n M\u0113s apskat\u012bsim da\u017eas no vissvar\u012bg\u0101kaj\u0101m im\u016bnsist\u0113mu stiprino\u0161\u0101m uzturviel\u0101m un to, k\u0101 t\u0101s pal\u012bdz im\u016bnsist\u0113mai att\u012bst\u012bties un funkcion\u0113t.<\/p>\n\n\n\n C vitam\u012bnam ir sp\u0113c\u012bga imunit\u0101ti stimul\u0113jo\u0161a iedarb\u012bba*. T\u0101 k\u0101 organisms nera\u017eo C vitam\u012bnu, lai apmierin\u0101tu \u0137erme\u0146a vajadz\u012bbu p\u0113c t\u0101, jums ir j\u0101lieto p\u0101rtikas produkti un uztura bag\u0101tin\u0101t\u0101ji, kas to satur. 1700.\u00a0gads skorbuts, smags C vitam\u012bna defic\u012bta veids, tika \u0101rst\u0113ts, \u0113dot apels\u012bnus un citronus, lai gan tas notika tikai pag\u0101ju\u0161\u0101 gadsimta 30. gados. C vitam\u012bns ir identific\u0113ts k\u0101 pret slim\u012bb\u0101m aizsarg\u0101jo\u0161a uzturviela, kas atrodama citrusaug\u013cos. \u00a0<\/p>\n\n\n\n M\u016bsdien\u0101s, lai gan smaga C vitam\u012bna forma, piem\u0113ram, skorbuts, ir \u0101rk\u0101rt\u012bgi reti sastopama, jo organisms str\u0101d\u0101 virsstundas, lai pasarg\u0101tu sevi no daudzajiem br\u012bvajiem radik\u0101\u013ciem, ar kuriem sastopamies m\u016bsdienu dz\u012bv\u0113, t\u0101 l\u012bmenis var b\u016bt neoptim\u0101ls. Ac\u012bmredzams piem\u0113rs tam ir tas, ka paaugstin\u0101ta oksidat\u012bv\u0101 stresa d\u0113\u013c, ko izraisa toks\u012bni tabakas izstr\u0101d\u0101jumos, ieteicam\u0101 dienas deva sm\u0113\u0137\u0113t\u0101jiem ir liel\u0101ka nek\u0101 nesm\u0113\u0137\u0113t\u0101jiem.<\/p>\n\n\n\n \u0100r\u0113jie toks\u012bni nav vien\u012bgais br\u012bvo radik\u0101\u013cu avots, no kuriem C* vitam\u012bns aizsarg\u0101. Ikdien\u0101 br\u012bvie radik\u0101\u013ci tiek ra\u017eoti j\u016bsu organism\u0101 norm\u0101las im\u016bnsist\u0113mas darb\u012bbas un vielmai\u0146as laik\u0101. C vitam\u012bns aizsarg\u0101 j\u016bsu \u0137erme\u0146a \u0161\u016bnas un audus, k\u0101 ar\u012b DNS, olbaltumvielas, lip\u012bdus un og\u013chidr\u0101tus, kas visi ir nepiecie\u0161ami to pareizai darb\u012bbai*. Un it k\u0101 ar to neb\u016btu pietiekami, C vitam\u012bns p\u0101rstr\u0101d\u0101 ar\u012b citus antioksidantus, piem\u0113ram, E vitam\u012bnu, lai tos var\u0113tu atk\u0101rtoti izmantot, lai aizsarg\u0101tu pret oksidat\u012bvo stresu. 1<\/sup>*.<\/p>\n\n\n\n Turkl\u0101t C vitam\u012bns atbalsta daudzas citas im\u016bnsist\u0113mas funkcijas*. Tas stimul\u0113 balto asins\u0137ermen\u012b\u0161u, tostarp limfoc\u012btu un fagoc\u012btu, veido\u0161anos organism\u0101 un palielina balto asins \u0161\u016bnu sp\u0113ju p\u0101rvietoties tur, kur tie ir nepiecie\u0161ami, lai izn\u012bcin\u0101tu iebruku\u0161os mikroorganismus*. Balt\u0101s asins \u0161\u016bnas ar\u012b uzglab\u0101 augstu C vitam\u012bna koncentr\u0101ciju, lai aizsarg\u0101tu pret oksidat\u012bvo stresu, ko izraisa fagoc\u012bti, izn\u012bcinot iebruc\u0113jus 2<\/sup>*.<\/p>\n\n\n\n J\u016bsu im\u016bnsist\u0113ma ir atbild\u012bga ne tikai par slim\u012bbu izraiso\u0161o mikrobu identific\u0113\u0161anu un izn\u012bcin\u0101\u0161anu, bet ar\u012b par dziedin\u0101\u0161anu un atvese\u013co\u0161anos. Vitam\u012bns <\/a>C<\/a> ir nepiecie\u0161ams, lai organisms ra\u017eotu kolag\u0113nu, prote\u012bnu, kas ir saistaudu, piem\u0113ram, \u0101das, skrim\u0161\u013cu, c\u012bpslu un kaulu, celtniec\u012bbas materi\u0101ls*. C vitam\u012bns ir nepiecie\u0161ams, lai pareizi sadz\u012btu griezumus, skr\u0101p\u0113jumus, \u0137irur\u0123iskus iegriezumus un kaulu l\u016bzumus 1<\/sup>*.<\/p>\n\n\n\n C vitam\u012bns ir labi paz\u012bstams ar sav\u0101m imunit\u0101ti stiprino\u0161aj\u0101m \u012bpa\u0161\u012bb\u0101m, ta\u010du ir ar\u012b citas uzturvielas, kas atbalsta im\u016bno funkciju att\u012bst\u012bbu un darb\u012bbu:<\/p>\n\n\n\n D vitam\u012bns<\/a> ir taukos \u0161\u0137\u012bsto\u0161s vitam\u012bns, kas noz\u012bm\u0113, ka tas ne\u0161\u0137\u012bst \u016bden\u012b, bet tikai taukos un e\u013c\u013c\u0101s. J\u016bsu \u0137ermenis uzglab\u0101 da\u017eus taukos \u0161\u0137\u012bsto\u0161os vitam\u012bnus da\u017e\u0101dos audos, lai tos izmantotu vajadz\u012bbas gad\u012bjum\u0101, ta\u010du jums ir j\u0101p\u0101rliecin\u0101s, ka uz\u0146emat pietiekami daudz D vitam\u012bna vai iek\u013caujiet uztur\u0101 p\u0101rtiku, kas satur taukos \u0161\u0137\u012bsto\u0161os vitam\u012bnus vai uztura bag\u0101tin\u0101t\u0101jus. Tikai t\u0101d\u0101 veid\u0101 j\u016bs ieg\u016bsit to pareizo daudzumu pareizai \u0137erme\u0146a darb\u012bbai.<\/p>\n\n\n\n D vitam\u012bns<\/a> b\u016btiska veseliem kauliem un zobiem, kur tas regul\u0113 kalcija un fosfora uzs\u016bk\u0161anos*. Turkl\u0101t pareiza insul\u012bna ra\u017eo\u0161ana un asinsspiediens* ir atkar\u012bgi no pietiekama D vitam\u012bna l\u012bme\u0146a. V\u0113l viena svar\u012bga D vitam\u012bna funkcija ir process, ko sauc par diferenci\u0101ciju*.<\/p>\n\n\n\n T\u0101 k\u0101 j\u016bsu \u0137ermenis aug\u0161anas, br\u016b\u010du dz\u012b\u0161anas un labo\u0161anas laik\u0101 ra\u017eo jaunas \u0161\u016bnas, \u0161\u012bm \u0161\u016bn\u0101m j\u0101b\u016bt \u012bpa\u0161i piel\u0101got\u0101m, lai t\u0101s veiktu savas \u012bpa\u0161\u0101s funkcijas. Turkl\u0101t diferenci\u0101cijas process samazina ar\u012b \u0161\u016bnu, \u012bpa\u0161i ar mut\u0101cij\u0101m, p\u0101rm\u0113r\u012bgu aug\u0161anu 3<\/sup>*.<\/p>\n\n\n\n D vitam\u012bns darbojas k\u0101 im\u016bnsist\u0113mas modulators. Tas noz\u012bm\u0113, ka tas pal\u012bdz kontrol\u0113t im\u016bnsist\u0113mu, vajadz\u012bbas gad\u012bjum\u0101 uzlabojot t\u0101s darb\u012bbu un nomierinot im\u016bnreakciju, kad tas ir paveikts. 2<\/sup>*. D vitam\u012bns pal\u012bdz neitrofilus (fagoc\u012btu veidu) nog\u0101d\u0101t infekcijas viet\u0101, izraisot oksidat\u012bvo uzliesmojumu, meh\u0101nismu, ar kuru neitrof\u012bli izn\u012bcina iebruc\u0113jus. 4<\/sup>*.<\/p>\n\n\n\n Kad \u0101da tiek pak\u013cauta saules gaismai, ultravioletie B (UVB) vi\u013c\u0146i stimul\u0113 D vitam\u012bna veido\u0161anos organism\u0101. J\u016bsu \u0137erme\u0146a sp\u0113ju ra\u017eot D vitam\u012bnu ietekm\u0113 noteikti faktori. UVB staru daudzums, ko varat absorb\u0113t, ir atkar\u012bgs no diennakts laika, gada laika un j\u016bsu atra\u0161an\u0101s vietas uz plan\u0113tas.<\/p>\n\n\n\n Turkl\u0101t UVB starus absorb\u0113 cilv\u0113ka \u0101das pigments melan\u012bns, un tas ierobe\u017eo D vitam\u012bna ra\u017eo\u0161anas stimul\u0101ciju ar UV stariem. T\u0101tad cilv\u0113kiem ar tum\u0161\u0101ku \u0101du bie\u017ei ir zem\u0101ks D vitam\u012bna l\u012bmenis. Izmantojot sau\u013co\u0161an\u0101s l\u012bdzekli un aizsargap\u0123\u0113rbu, var samazin\u0101t ar\u012b D vitam\u012bna veido\u0161anos, ierobe\u017eojot UVB iedarb\u012bbu 3<\/sup>.<\/p>\n\n\n\n Papildus D vitam\u012bnam, ko j\u016bsu \u0137ermenis var ra\u017eot, t\u0101 galvenie p\u0101rtikas avoti ir treknas zivis, piem\u0113ram, sard\u012bnes, lasis un skumbrija. Turkl\u0101t ir ar D vitam\u012bnu bag\u0101tin\u0101ta p\u0101rtika (ar pievienotu D vitam\u012bnu), piem\u0113ram, piens, apels\u012bnu sula, graudaugi un olu dzeltenumi no vist\u0101m, kuras baro ar D vitam\u012bnu bag\u0101tin\u0101tu di\u0113tu. Cilv\u0113kiem, kuri iev\u0113ro veg\u0101nu di\u0113tu, var b\u016bt zems D vitam\u012bna avots.<\/p>\n\n\n\n Pirmaj\u0101s div\u0101s da\u013c\u0101s m\u0113s apspried\u0101m C un D3 vitam\u012bna noz\u012bmi im\u016bnsist\u0113mai. Tagad iepaz\u012bstin\u0101sim ar daudziem maz zin\u0101mo uzturvielas noz\u012bmi imunit\u0101tei \u2013 cinku.<\/p>\n\n\n\n Cinks ir neaizst\u0101jams miner\u0101ls \u2013 tavs organisms to nera\u017eo \u2013 t\u0101p\u0113c tas ir j\u0101ieg\u016bst ar p\u0101rtiku un uztura bag\u0101tin\u0101t\u0101jiem. J\u016bsu organism\u0101 cinks ir b\u016btisks aug\u0161anai un att\u012bst\u012bbai, im\u016bnsist\u0113mai un pareizam hormonu l\u012bmenim*. Cinks ir nepiecie\u0161ams, lai pareizi norit\u0113tu simtiem enz\u012bmu reakciju.<\/p>\n\n\n\n J\u016bsu im\u016bnsist\u0113ma ir atkar\u012bga no cinka, kas ir b\u016btisks limfoc\u012btu un fagoc\u012btu pareizai darb\u012bbai. Lai gan cinks ir pla\u0161i p\u0113t\u012bts, lai pal\u012bdz\u0113tu uzlabot imunit\u0101ti, kad nej\u016btaties vislab\u0101k*, cinka iedarb\u012bba at\u0161\u0137iras atkar\u012bb\u0101 no t\u0101 veida. Cinks ar noteikt\u0101m piedev\u0101m nav labi uzs\u016bcas.<\/p>\n\n\n\n Cinkam ir ar\u012b svar\u012bgas antioksidanta funkcijas. Kop\u0101 ar varu tas veido enz\u012bmu, ko sauc par vara-cinka superoks\u012bda dismut\u0101zi (SOD1), kas pal\u012bdz no\u0101rd\u012bt br\u012bvos radik\u0101\u013cus \u0161\u016bn\u0101s, t\u0101d\u0113j\u0101di samazinot oksidat\u012bvo stresu, kas laika gait\u0101 izraisa boj\u0101jumus*. Turkl\u0101t cinkam ir svar\u012bga loma kolag\u0113na sint\u0113z\u0113, l\u012bdz\u012bgi k\u0101 C vitam\u012bnam, kas padara cinku par svar\u012bgu vielu br\u016b\u010du dz\u012b\u0161anai un audu re\u0123ener\u0101cijai.<\/p>\n\n\n\n Lai gan Eirop\u0101 cinka defic\u012bts nav izplat\u012bts, da\u017ei cilv\u0113ki var b\u016bt pak\u013cauti riskam. Lab\u0101kie cinka avoti uztur\u0101 bie\u017ei ir dz\u012bvnieku izcelsmes produkti, piem\u0113ram, austeres, liellopu ga\u013ca un m\u0101jputni. Lai gan ir ar\u012b cinka avoti uz augu b\u0101zes, piem\u0113ram, pupi\u0146as, rieksti un s\u0113klas, augos eso\u0161\u0101 fit\u012bnsk\u0101be var saist\u012bt cinku un samazin\u0101t t\u0101 biolo\u0123isko pieejam\u012bbu. Veg\u0101niem, vec\u0101ka gadag\u0101juma cilv\u0113kiem un elites sportistiem var rasties cinka defic\u012bts sliktas uzs\u016bk\u0161an\u0101s, nepietiekama uz\u0146em\u0161anas vai p\u0101rm\u0113r\u012bga cinka zuduma d\u0113\u013c ar sviedriem.<\/p>\n\n\n\n Lai papildin\u0101tu organismu ar labi uzs\u016bco\u0161u cinku, svar\u012bgi izv\u0113l\u0113ties kvalit\u0101ti un speci\u0101listus piedevas<\/a>.<\/p>\n\n\n\n Vair\u0101k par organisma person\u012bgo vajadz\u012bbu p\u0113c miner\u0101lviel\u0101m vai vitam\u012bniem uzzin\u0101siet p\u0113c bezmaksas vesel\u012bbas p\u0101rbaudes veik\u0161anas "Tava diena"<\/a>:<\/p>\n\n\n\n <\/p>\n\n\n\n Svar\u012bgi!<\/strong><\/p>\n\n\n\nC vitam\u012bns im\u016bnsist\u0113mai <\/h3>\n\n\n\n
K\u0101das ir citas C vitam\u012bna priek\u0161roc\u012bbas?<\/h3>\n\n\n\n
D3 vitam\u012bns<\/strong><\/h2>\n\n\n\n
D vitam\u012bns un saule<\/strong><\/h2>\n\n\n\n
Kas nepiecie\u0161ams, lai izvair\u012btos no D vitam\u012bna defic\u012bta?<\/strong><\/h2>\n\n\n\n
Cinks im\u016bnsist\u0113mas uzlabo\u0161anai<\/strong><\/h2>\n\n\n\n
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