{"id":102231,"date":"2025-02-09T06:00:25","date_gmt":"2025-02-09T06:00:25","guid":{"rendered":"https:\/\/jooksonlahe.ee\/app\/?p=102231"},"modified":"2025-02-09T06:00:25","modified_gmt":"2025-02-09T06:00:25","slug":"kas-ja-millised-toidulisandid-aitavad-toetada-sportimist-ja-fuusist","status":"publish","type":"post","link":"https:\/\/jooksonlahe.ee\/app\/kas-ja-millised-toidulisandid-aitavad-toetada-sportimist-ja-fuusist\/","title":{"rendered":"Kas ja millised toidulisandid aitavad toetada sportimist ja f\u00fc\u00fcsist?"},"content":{"rendered":"<p>Regulaarne liikumine on hea tervise nurgakivi. Ilma selleta ei toimi meie organism korralikult ning me muutume vastuv\u00f5tlikumaks kroonilistele haigustele, kaasa arvatud s\u00fcdamehaigustele, k\u00f5rgele verer\u00f5hule, diabeedile, insuldile ning teatud v\u00e4hkt\u00f5bedele. Selleks, et tervist tugevdavatest liikumisharjumustest oleks maksimaalselt kasu, tuleks toetada oma keha v\u00f5imalusel enne ja p\u00e4rast intensiivset f\u00fc\u00fcsilist tegevust ja \/ v\u00f5i sportimist ja nende tegevuste kestel.<\/p>\n<p><em>*Kui tarvitad ravimeid v\u00f5i sul on teisi terviseprobleeme, r\u00e4\u00e4gi enne uue toidulisandi v\u00f5i muude tervisetoodete kasutama hakkamist arsti v\u00f5i apteekriga.<\/em><\/p>\n<p><em>Postitus on kirjutatud koost\u00f6\u00f6s Lamberts\u00b4iga. Kuni 28.02.2025 kehtib <a href=\"https:\/\/lambertseesti.ee\/tooted\/\"><strong>Lambertsi e-poes<\/strong><\/a> sooduskood &#8220;Lambertsigajooksma15&#8221;<\/em><\/p>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-102232\" src=\"https:\/\/jooksonlahe.ee\/app\/wp-content\/uploads\/2025\/02\/liis-rosenthal-1.jpeg\" alt=\"\" width=\"2262\" height=\"1097\" srcset=\"https:\/\/jooksonlahe.ee\/app\/wp-content\/uploads\/2025\/02\/liis-rosenthal-1.jpeg 2262w, https:\/\/jooksonlahe.ee\/app\/wp-content\/uploads\/2025\/02\/liis-rosenthal-1-450x218.jpeg 450w, https:\/\/jooksonlahe.ee\/app\/wp-content\/uploads\/2025\/02\/liis-rosenthal-1-1024x497.jpeg 1024w, https:\/\/jooksonlahe.ee\/app\/wp-content\/uploads\/2025\/02\/liis-rosenthal-1-768x372.jpeg 768w, https:\/\/jooksonlahe.ee\/app\/wp-content\/uploads\/2025\/02\/liis-rosenthal-1-1536x745.jpeg 1536w, https:\/\/jooksonlahe.ee\/app\/wp-content\/uploads\/2025\/02\/liis-rosenthal-1-2048x993.jpeg 2048w, https:\/\/jooksonlahe.ee\/app\/wp-content\/uploads\/2025\/02\/liis-rosenthal-1-600x291.jpeg 600w\" sizes=\"(max-width: 2262px) 100vw, 2262px\" \/><\/p>\n<h3><strong>Toidulisandite soovitused enne ja p\u00e4rast sportimist ning sportimise ajal<\/strong><\/h3>\n<p>&nbsp;<\/p>\n<p><strong>Enne sportimist ja treeninguid<\/strong><\/p>\n<p>Probiootikum Lactobacillus casei v\u00f5ib suurendada p\u00f5letikega v\u00f5itlevate antikehade hulka sinu organismis, v\u00e4hendada \u00fclemiste hingamisteede nakkushaiguste ohtu ning kestvusspordialadega tegelevatel sportlastel, kes treenivad keskmiselt 10 tundi n\u00e4dalas, v\u00f5ib see v\u00e4hendada ka treeningupauside vajaduse t\u00f5en\u00e4osust. T\u00f5hus n\u00e4ib olevat kaks korda p\u00e4evas \u00fche 6,5 miljonist bakterist ehk kolooniaid moodustavast osakesest (CFU) koosneva annuse v\u00f5tmine.<\/p>\n<p><a href=\"https:\/\/lambertseesti.ee\/toode\/beetaglukaanide-kompleks\/\"><strong>Beetagl\u00fckaani<\/strong><\/a> leidub taimede, p\u00e4rmseente ja seente rakuseinas. \u00dcks eriline beetagl\u00fckaan, mida nimetatakse pleuraniks, p\u00e4rineb seenest Pleurotus ostreatus. P\u00e4evas 100 mg manustamine v\u00f5ib suurendada infektsioone h\u00e4vitavate looduslike \u201etapjarakkude\u201c hulka organismis ja v\u00e4hendada kestvusaladega tegelevatel sportlastel \u00fclemiste hingamisteede nakkushaiguste ohtu.<\/p>\n<p><a href=\"https:\/\/lambertseesti.ee\/tootekategooria\/toidulisandid\/vitamiinid\/c-vitamiin\/\"><strong>C-vitamiin<\/strong><\/a> kui manustada paar p\u00e4eva enne ja p\u00e4rast intensiivseid treeninguid iga p\u00e4ev 400 mg C-vitamiini, v\u00f5ib see v\u00e4hendada lihaste valu ning kiirendada lihaste taastumist. Tee plaanid aegsasti, sest ainult p\u00e4rast sportimist C-vitamiini manustamine ei pruugi olla nii t\u00f5hus.<br \/>\nKreatiinmonoh\u00fcdraat. \u00dcle 40 kontrollitud uuringu on t\u00f5estanud, et kui manustada viis v\u00f5i kuus p\u00e4eva iga p\u00e4ev 15\u201325 grammi kreatiini, v\u00f5ib see \u00fche v\u00f5i mitme l\u00fchiajalise ja intensiivse sportliku tegevuse, n\u00e4iteks t\u00f5stmise, sprindijooksu, jalgrattas\u00f5idu v\u00f5i ujumise v\u00f5i ka kiirusele ja v\u00f5imsusele \u00fcles ehitatud lihastrenni, n\u00e4iteks pl\u00fcomeetrilise trenni korral parandada tulemusi.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Sportimise ja\/v\u00f5i treeningu ajal<\/strong><\/p>\n<p>Joo tavalise trenni korral keha veevarude t\u00e4iendamiseks tavalist vett. Kui kavatsed treenida \u00fcle tunni ja palava ilma korral katseta elektrol\u00fc\u00fcte sisaldavaid vedelikke. Vali toode, millest saad naatriumit ja kaaliumit (neid elektrol\u00fc\u00fcte kaotab keha k\u00f5ige rohkem). \u00c4\u00e4rmuslikult suurt vastupidavust n\u00f5udva tegevuse korral v\u00f5id vajada ka lisa magneesiumi tarvitamist.<br \/>\nS\u00fcsivesikute kohta k\u00e4ib sama, mis elektrol\u00fc\u00fctide kohta \u2013 m\u00f5\u00f5duka f\u00fc\u00fcsilise tegevuse korral ei ole vaja nende varusid t\u00e4iendada. Intensiivsema sportimise korral proovi kergesti seeditavaid s\u00fcsivesikuid, mida leidub n\u00e4iteks m\u00f5nedes spordijookides, -geelides ja -batoonides.<br \/>\nEnamik inimestest ei vaja sportimise ajal valke. Kui treenid paar tundi v\u00f5i teed sama sessiooni k\u00e4igus j\u00f5u- ja kardiotrenni, v\u00f5ivad valgud sind aidata. Kasuta valku, mida organism seedib kiiresti, n\u00e4iteks vadakut, ja ainult m\u00f5\u00f5dukaid koguseid v\u00f5i tootel m\u00e4rgitud p\u00e4evast soovitatavat kogust. \u00c4ra manusta trenni k\u00e4igus suurt valgukogust, kuna see v\u00f5ib p\u00f5hjustada seedeelundkonna ebameeldivusi.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>P\u00e4rast sportimist ja treeninguid<\/strong><\/p>\n<p>S\u00fcsivesikute ja valkude kombinatsioonid. Liikumiseksperdid m\u00e4rgivad, et kiiresti seeduvate s\u00fcsivesikute ja valgu kombinatsioon on parim variant v\u00e4sinud lihaste turgutamiseks. Otsi toodet, mis annab umbes 200\u2013300 kalorit ning sisaldab 4 grammi s\u00fcsivesikuid iga valgugrammi kohta. Parimate tulemuste saamiseks s\u00f6\u00f6 v\u00f5i joo oma s\u00fcsivesikute ja valgu segu 30\u201360 minutit p\u00e4rast sportimise l\u00f5petamist.<\/p>\n<p><a href=\"https:\/\/lambertseesti.ee\/toode\/bromelaiin-1250-gdu-500-mg-mg\/\"><strong>Bromelaiin<\/strong><\/a>. Kui oled sportides \u00fcle pingutanud, kaalu bromelaiini (ananassiv\u00f5rsest p\u00e4rit ens\u00fc\u00fcm) kasutamist. See on k\u00f5ige t\u00f5husam abivahend pehmete kudede vigastuste, n\u00e4iteks nihestuste ja venituste korral, ning seda tuleks manustada, kuni paistetus ja verevalumid on kadunud \u2013 paar p\u00e4eva kuni paar n\u00e4dalat. Pea toote \u00f5igesti kasutamiseks kinni pakendil toodud juhistest. Tavaliselt peaksid v\u00f5tma 4\u20138 tabletti p\u00e4evas.<br \/>\nKapsaitsiin. Kapsaitsiinikreeme kasutatakse paikselt \u2013 kantakse haiges piirkonnas nahale \u2013 ning need on osutunud t\u00f5husaks liigeste valu, eriti osteoartriidiga seotud valu leevendamisel. Pea toote \u00f5igesti kasutamiseks kinni pakendil toodud juhistest ja \u00e4ra kanna tooteid tundlikesse piirkondadesse, n\u00e4iteks silmade ega nina \u00fcmbrusesse.<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-102233\" src=\"https:\/\/jooksonlahe.ee\/app\/wp-content\/uploads\/2025\/02\/kalev-ermits-.jpg\" alt=\"\" width=\"714\" height=\"858\" srcset=\"https:\/\/jooksonlahe.ee\/app\/wp-content\/uploads\/2025\/02\/kalev-ermits-.jpg 1430w, https:\/\/jooksonlahe.ee\/app\/wp-content\/uploads\/2025\/02\/kalev-ermits--450x541.jpg 450w, https:\/\/jooksonlahe.ee\/app\/wp-content\/uploads\/2025\/02\/kalev-ermits--852x1024.jpg 852w, https:\/\/jooksonlahe.ee\/app\/wp-content\/uploads\/2025\/02\/kalev-ermits--768x923.jpg 768w, https:\/\/jooksonlahe.ee\/app\/wp-content\/uploads\/2025\/02\/kalev-ermits--1279x1536.jpg 1279w, https:\/\/jooksonlahe.ee\/app\/wp-content\/uploads\/2025\/02\/kalev-ermits--600x721.jpg 600w\" sizes=\"(max-width: 714px) 100vw, 714px\" \/><\/p>\n<h3><strong>Kuidas \u00f5ige liikumine v\u00f5ib aidata astmaga paremini toime tulla<\/strong><\/h3>\n<p>&nbsp;<\/p>\n<p>Ajakirjas British Medical Journal avaldatud uuringu p\u00f5hjal v\u00f5ivad need inimesed, kellel liikumine kutsub esile astma saada veidi abi c-vitamiini v\u00f5tmisest.<\/p>\n<p>Liikumisest tingitud astmale (ehk liikumisest tingitud bronhospasmile) on iseloomulikud hingeldamine, kurnatus, k\u00f6himine, vilistav hingamine v\u00f5i valu v\u00f5i pitsitustunne rinnas sportimise ajal. See on rohkem levinud nendel inimestel, kel on ka muud t\u00fc\u00fcpi astma, ning inimestel, kelle astma ei ole korralikult kontrolli all. Teatud \u00e4rritavad tegurid (nagu sigaretisuits, \u00f5ietolm ja kloor), samuti intensiivne sportimine k\u00fclma ilmaga, n\u00e4iteks j\u00e4\u00e4hoki m\u00e4ngimine v\u00f5i murdmaasuusatamine, v\u00f5ivad liikumisest tingitud astmat raskendada.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>T\u00f5mba hinge<\/strong><\/p>\n<p>Kopsude t\u00f6\u00f6 hindamiseks v\u00f5ib kasutada forsseeritud ekspiratoorset mahtu (FEV1), millega m\u00f5\u00f5detakse \u00f5hu kogust, mille inimene suudab \u00fche sekundiga j\u00f5uga sisse hingata. Kui FEV1 v\u00e4heneb sportimise ajal v\u00e4hemalt k\u00fcmne protsendi v\u00f5rra, viitab see liikumisest tingitud astmale.<br \/>\nLiikumisest tingitud astmat p\u00f5hjustavatest protsessidest ei saada veel t\u00e4ielikult aru, ent nendesse v\u00f5ivad olla kaasatud sportimisel vereringesse vabanevad p\u00f5letikuvahendajad. <a href=\"https:\/\/lambertseesti.ee\/tootekategooria\/toidulisandid\/vitamiinid\/c-vitamiin\/\"><strong>C-vitamiini<\/strong> <\/a>vaegus v\u00f5ib nende vahendajate hulka organismis suurendada.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>C-vitamiin v\u00f5ib kaasa aidata kopsude t\u00f6\u00f6 toetamisele<\/strong><\/p>\n<p>\u00dches v\u00e4iksemas uuringus liideti kokku kolme kliinilise katse tulemused, mis keskendusid <a href=\"https:\/\/lambertseesti.ee\/tootekategooria\/toidulisandid\/vitamiinid\/c-vitamiin\/\"><strong>C-vitamiini<\/strong><\/a> kasutamisele liikumisest tingitud astma s\u00fcmptomite esinemisel. Anal\u00fc\u00fcsi kaasati kokku 40 osalejat, kellele manustati 500 mg kuni 2 grammi C-vitamiini p\u00e4evas. Enne ja p\u00e4rast liikumist m\u00f5\u00f5deti osalejate FEV1. C-vitamiin v\u00e4hendas FEV1 v\u00e4\u00e4rtuste halvenemist p\u00e4rast trenni platseeboga v\u00f5rreldes keskmiselt 50% v\u00f5rra, mis viitab sellele, et C-vitamiin t\u00f5hustab kopsude t\u00f6\u00f6d oluliselt.<br \/>\n\u201eKuna C-vitamiin \u00f5igetes annustes kasutamiseks ohutu profiiliga ning kolmes liikumisest tingitud bronhospasmi uuringus saadi j\u00e4rjekindlalt positiivseid tulemusi, n\u00e4ib m\u00f5istlik hingamisteede s\u00fcmptomite, n\u00e4iteks sportimisega kaasneva k\u00f6ha korral katsetada heas f\u00fc\u00fcsilises vormis ja aktiivsetel inimestel individuaalselt C-vitamiini tarvitamist\u201c \u00fctles uurigu juhtiv autor dr Harri Hemil\u00e4.<br \/>\nTavap\u00e4rane liikumisest tingitud astma ravi v\u00f5ib h\u00f5lmata l\u00fchi- ja pikaajalise toimega ravimite kombinatsiooni, mis aitavad hingamisteid l\u00f5dvestada ning h\u00f5lbustavad hingamist. Need ravimid on tavaliselt v\u00e4ga t\u00f5husad, ent nendega kaasneb ka riske. L\u00fchikese toimeajaga astmaravimite, nagu beeta-agonistide (albuterool), levinud k\u00f5rvaltoimed on pulsisageduse suurenemine, n\u00e4rvilisus ja astma s\u00fcvenemine. Pikaajaliselt manustatavad astmat kontrollivad ravimid v\u00f5ivad sisaldada erinevaid aineid, n\u00e4iteks sissehingatavaid kortikosteroide ning pikaajalise toimega beeta-agoniste (Symbicort\u00ae). Nende ravimite k\u00f5rvaltoimed v\u00f5ivad olla astma s\u00fcvenemine, k\u00f5rge verer\u00f5hk ja suurem vastuv\u00f5tlikkus infektsioonide suhtes.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>N\u00f5uanded astmaga sportimiseks<\/strong><\/p>\n<p>Astma ei t\u00e4henda, et ei tohiks \u00fcldse spordiga tegeleda. Tegelikult v\u00f5ib \u00f5ige liikumine aidata astmaga paremini toime tulla. Katseta sportimise ajal astma s\u00fcmptomite v\u00e4ltimiseks j\u00e4rgmisi nippe.<br \/>\n*Tee enne trenni alustamist umbes k\u00fcmme minutit sooja.<br \/>\n*Hinga l\u00e4bi nina, et soojendada ja niisutada \u00f5hku enne, kui see sinu kopsudesse j\u00f5uab.<br \/>\n*V\u00e4henda k\u00fclma ilma korral intensiivseid trenne. Kaalu sellise tegevuse korral suud ja nina katva suusamaski kandmist.<br \/>\nAstma v\u00f5ib olla raske haigus. Kui arst arvab, et peaksid oma s\u00fcmptomite t\u00f5ttu ravimeid v\u00f5tma, v\u00f5ta neid vastavalt juhistele.<\/p>\n<p>*kindla spordialaga tegelemiseks astma diagnoosi korral konsulteeri oma raviaristiga.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Regulaarne liikumine on hea tervise nurgakivi. Ilma selleta ei toimi meie organism korralikult ning me muutume vastuv\u00f5tlikumaks kroonilistele haigustele, kaasa arvatud s\u00fcdamehaigustele, k\u00f5rgele verer\u00f5hule, diabeedile, insuldile ning teatud v\u00e4hkt\u00f5bedele. Selleks, et tervist tugevdavatest liikumisharjumustest oleks maksimaalselt kasu, tuleks toetada oma keha v\u00f5imalusel enne ja p\u00e4rast intensiivset f\u00fc\u00fcsilist tegevust ja \/ v\u00f5i sportimist ja nende tegevuste [&hellip;]<\/p>\n","protected":false},"author":839,"featured_media":102234,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[448,467],"tags":[],"class_list":["post-102231","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-jooksonlahe","category-vitamiinid"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kas ja millised toidulisandid aitavad toetada sportimist ja f\u00fc\u00fcsist? - Jooks on lahe \u00e4pp<\/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:\/\/jooksonlahe.ee\/app\/kas-ja-millised-toidulisandid-aitavad-toetada-sportimist-ja-fuusist\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kas ja millised toidulisandid aitavad toetada sportimist ja f\u00fc\u00fcsist? - Jooks on lahe \u00e4pp\" \/>\n<meta property=\"og:description\" content=\"Regulaarne liikumine on hea tervise nurgakivi. Ilma selleta ei toimi meie organism korralikult ning me muutume vastuv\u00f5tlikumaks kroonilistele haigustele, kaasa arvatud s\u00fcdamehaigustele, k\u00f5rgele verer\u00f5hule, diabeedile, insuldile ning teatud v\u00e4hkt\u00f5bedele. 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