{"id":89307,"date":"2026-01-19T14:41:14","date_gmt":"2026-01-19T14:41:14","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=89307"},"modified":"2026-01-19T14:41:16","modified_gmt":"2026-01-19T14:41:16","slug":"tervislik-elustiil-ja-toitumine-moned-taiendavad-nouanded-mida-meeles-pidada","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=89307&lang=et","title":{"rendered":"Tervislik elustiil ja toitumine (m\u00f5ned t\u00e4iendavad n\u00f5uanded, mida meeles pidada)"},"content":{"rendered":"\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Tervislik elustiil ja toitumine (m\u00f5ned t\u00e4iendavad n\u00f5uanded, mida meeles pidada)<\/strong><\/h1>\n\n\n\n<div style=\"text-align: center\"><figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"lazyload smush-lazyload-video smush-lazyload-youtube\" style=\"--smush-video-aspect-ratio: 500\/281\" data-bg-image=\"url(https:\/\/healthinyourplanet.com\/wp-admin\/admin-ajax.php?action=smush_video_thumbnail&#038;url=https%3A%2F%2Fwww.youtube.com%2Fembed%2FDqA25Ug71Mc%3Ffeature%3Doembed&#038;video_width=500&#038;video_height=281)\" ><iframe title=\"Norah Jones - Carry On\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/DqA25Ug71Mc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\"><\/iframe><span class=\"smush-play-btn\" role=\"button\" aria-label=\"Play video\">\r\n\t\t\t\t<span tabindex=\"0\" class=\"smush-play-btn-inner\">\r\n\t\t\t\t\t<span>Play<\/span>\r\n\t\t\t\t<\/span>\r\n\t\t\t<\/span><\/div>\n<\/div><\/figure><\/div>\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Soovitatav p\u00e4evane suhkrutarve<\/strong><\/h2>\n\n\n<p>Arstid Fr\u00e9d\u00e9ric Saldmann ja David Servan-Schreiber selgitavad oma raamatutes liigse suhkru tarbimise ohtusid. Nad r\u00f5hutavad, et t\u00f5eliselt olulised on meie pikaajalised harjumused, mitte aeg-ajalt esinevad patustused.<\/p>\n\n\n<p>J\u00e4rgnev teave on m\u00f5eldud teadlikkuse t\u00f5stmiseks ja aitab luua mentaalse pildi, et hallata suhkrutarvitust paindlikumalt ja teadlikumalt.<\/p>\n\n\n<p>Rafineeritud suhkur (peedisuhkur) on koos teiste suhkruliikide ja muude teguritega oluliselt seotud suurenenud v\u00e4hiriski tekkega. Risk varieerub s\u00f5ltuvalt tarbitud kogusest ja s\u00f6\u00f6mise ajast p\u00e4eva jooksul.<\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>\u00dcldised juhised<\/strong><\/h2>\n\n\n<p>Uuringute kohaselt on maksimaalne p\u00e4evane suhkrutarve, mis v\u00f5ib p\u00f5hjustada v\u00e4hi teket, ligikaudu:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mehed<\/strong>: 50 grammi p\u00e4evas<\/li>\n\n\n\n<li><strong>Naised<\/strong>: 40 grammi p\u00e4evas<\/li>\n<\/ul>\n\n\n<p>See k\u00fcnnis kehtib arenenud riikide, nagu Prantsusmaa puhul, kus elatustase ja tervishoid on suhteliselt k\u00f5rged. Nende tasemete \u00fcletamine suurendab v\u00e4hki ja muude krooniliste haiguste riski.<\/p>\n\n\n<p>Teistes riikides, n\u00e4iteks Kanadas, on soovitatav maksimaalne kogus veelgi v\u00e4iksem:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mehed<\/strong>: 25 grammi p\u00e4evas<\/li>\n\n\n\n<li><strong>Naised<\/strong>: 20 grammi p\u00e4evas<\/li>\n<\/ul>\n\n\n<p>Igal juhul soovitab dr Servan-Schreiber v\u00e4ltida t\u00f6\u00f6deldud suhkrut nii palju kui v\u00f5imalik, sest \u201esuhkur kutsub esile veelgi suuremat suhkrusoovi\u201d. Magusate toitude s\u00f6\u00f6mine suurendab sageli isu ja p\u00e4evast tarbimist. Mida rohkem suhkrut s\u00f6\u00f6te, seda n\u00e4ljasem v\u00f5ite j\u00e4rgmisel p\u00e4eval olla.<\/p>\n\n\n<p>Lihtne eksperiment: k\u00fclastage m\u00f5nda kohalikku toidupoodi ja uurige maiustusi. Enamik neist sisaldab v\u00e4ga palju suhkrut. N\u00e4iteks \u00fcks <strong>purk Coca-Colat<\/strong> sisaldab umbes <strong>45 grammi suhkrut,<\/strong> mis vastab <strong>12 suhkrut\u00fckile<\/strong>. See t\u00e4hendab, et \u00fcks purk \u00fcletab juba p\u00e4evase normi.<\/p>\n\n\n<p>Meie \u00fcmber olevate suhkrute koguste m\u00f5istmine aitab luua \u201ementaalse k\u00fcnnise\u201d.<br><br>See on kasulik pidudel v\u00f5i \u00fcritustel k\u00e4ies. Nende piiride teadmine aitab visualiseerida, kui palju suhkrut on igas tootes, ja v\u00f5ite hakata kontrollima koostisosi etikettidel.  M\u00f5ne aja p\u00e4rast m\u00f5istate, et m\u00f5ned magusad tooted on head, teised aga v\u00e4hem head.<br><br>Rakendused nagu <strong>Yuka<\/strong> aitavad hinnata suhkrusisaldust, skannides toote v\u00f6\u00f6tkoode.<\/p>\n\n\n<p>See teadlikkus aitab r\u00f5hutada, et enamik toiduaineid, mida me ostame, on juba liiga magusad. Aeg-ajalt endale midagi head lubada on t\u00e4iesti okei, kuid me peame j\u00e4\u00e4ma ettevaatlikuks, s\u00f5ltuvalt oma keskkonnast ja elustiilist.<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Magusained<\/strong><\/h2>\n\n\n<p>M\u00f5ned magusained kasutatakse suhkru asendajatena, kuid mitte k\u00f5ik neist ei ole ohutud. N\u00e4iteks <strong>aspartaam<\/strong> on klassifitseeritud v\u00f5imaliku kantserogeenina. Kuigi teatud alternatiivid v\u00f5ivad v\u00e4hendada suhkru tarbimist, ei pruugi need uuringute kohaselt tingimata tervislikumad olla.<\/p>\n\n\n<p>Pange t\u00e4hele: <strong>suhkur on k\u00f5ikjal<\/strong>, seda kasutatakse nagu soola toidu s\u00e4ilitamiseks. Isegi konserveeritud rohelised oad v\u00f5ivad sisaldada lisatud suhkrut, mis m\u00f5jutab teie p\u00e4evast tarbimist.<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Aeg on oluline<\/strong><\/h2>\n\n\n<p>Suhkru tarbimise aeg p\u00e4eva jooksul m\u00f5jutab oluliselt organismi. <strong>Hommikune suhkru tarbimine<\/strong> p\u00f5hjustab paastumisej\u00e4rgse reaktsiooni t\u00f5ttu suuremaid gl\u00fckeemilisi t\u00f5use. Parim aeg maiustuste tarbimiseks on umbes <strong>kell 16<\/strong> v\u00f5i v\u00e4hemalt p\u00e4rast l\u00f5unat.<\/p>\n\n\n<p><strong>Tume \u0161okolaad<\/strong> (<em>70% kakaosisaldusega<\/em>) v\u00f5ib olla hea maiustuse valik, kuna see m\u00f5jutab v\u00e4hem veresuhkru taseme k\u00f5ikumist.<\/p>\n\n\n<p>Pidage meeles, et iga s\u00f6\u00f6gikord on oluline, sest s\u00f6\u00f6gikordade vahelej\u00e4tmine v\u00f5ib suurendada jojo-dieedi efekti riski ja olla kehale kahjulik, kui seda ei tehta teadlikult. Kas teadsite, et hommikus\u00f6\u00f6k on p\u00e4eva k\u00f5ige olulisem s\u00f6\u00f6gikord?<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>V\u00e4hk ja rakk<\/strong><\/h2>\n\n\n<p>K\u00f5ikidel inimestel on nii terved kui ka potentsiaalselt defektsed rakud. Iga inimene, olenemata vanusest, v\u00f5ib geneetiliste tegurite, elustiili v\u00f5i rakkude mutatsioonide t\u00f5ttu haigestuda v\u00e4hki. Toitumine ja harjumused m\u00e4ngivad aga riskide v\u00e4hendamisel olulist rolli.<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Vitamiinide tarbimine<\/strong><\/h2>\n\n\n<p>Mitme allika (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=2427\">Link<\/a><\/em>) kohaselt on parem s\u00fc\u00fca <strong>mitmekesist<\/strong> toitu kui keskenduda kogusele.<\/p>\n\n\n<p>Et m\u00f5ista oma vitamiinide tarbimist, alustage iga vitamiini <strong>soovitatava p\u00e4<\/strong>evado<strong>osi (RDA)<\/strong> l\u00e4bivaatamisest. Kuigi toidulisandid v\u00f5ivad aidata, ei ole need alati parim valik. Mitmekesine, toitaineterikas toitumine on j\u00e4tkusuutlikum ja sageli t\u00f5husam. (N\u00e4ide: kaunviljad on hea B-vitamiini allikas.)<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>P\u00fc\u00fcdke lisada igasse s\u00f6\u00f6gikorda k\u00f6\u00f6givilju<\/strong><\/h2>\n\n\n<p>Cancer Research UK soovitab j\u00e4rgmist toidukorda:<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"680\" height=\"468\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/healthy_balanced_meal_plate_digital_final.jpg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-89302 lazyload\" style=\"--smush-placeholder-width: 680px; --smush-placeholder-aspect-ratio: 680\/468;width:840px;height:auto\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/healthy_balanced_meal_plate_digital_final.jpg?lossy=2&strip=1&webp=1 680w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/healthy_balanced_meal_plate_digital_final-300x206.jpg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/healthy_balanced_meal_plate_digital_final.jpg?size=512x352&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" data-original-sizes=\"(max-width: 680px) 100vw, 680px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li><strong>50% k\u00f6\u00f6giviljad<\/strong> (eriti rohelised, nagu spinat, brokoli, rohelised oad)<\/li>\n\n\n\n<li><strong>25% valku<\/strong> (m\u00e4rkus: taimsed valgud imenduvad \u00fcldiselt v\u00e4hem kui loomsed valgud)<\/li>\n\n\n\n<li><strong>25% teraviljad\/s\u00fcsivesikud<\/strong> (nt riis, kartulid, kaunviljad, kinoa, tatar)<\/li>\n<\/ul>\n\n\n<p>Teraviljad j\u00e4\u00e4vad sageli t\u00e4helepanuta, kuid on olulised vitamiinide saamiseks, seedimise tervise ja maksa funktsioneerimise seisukohalt.<\/p>\n\n\n<p><strong>Vihje:<\/strong> Kahe korra n\u00e4dalas kaunviljade s\u00f6\u00f6mine v\u00f5ib oluliselt suurendada B-vitamiini tarbimist ja parandada heaolu.<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Kas teil on raskusi k\u00f6\u00f6giviljade ettevalmistamisega? Kas teil on raskusi igap\u00e4evase toiduvalmistamisega?<\/strong><\/h2>\n\n\n<p>Kui igap\u00e4evane toiduvalmistamine tundub liiga koormav, v\u00f5id vaadata oma vedeliku tarbimist ja toitumist, sealhulgas v\u00f5imalikke toiduintolerantse. Need tegurid v\u00f5ivad m\u00f5nikord motivatsiooni leidmist raskendada. (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=2427\">Link<\/a><\/em>).<\/p>\n\n\n<p>Abi on ka sellest, kui proovite k\u00f6\u00f6gis <strong>muusikat<\/strong> m\u00e4ngida, et muuta t\u00f6\u00f6 l\u00f5busamaks. See t\u00f5stab tuju ja aitab aega paremini veeta. Te ei m\u00e4rkagi, kui palju aega on m\u00f6\u00f6dunud. (<em>Muusika l\u00f5una pool Savage \/ La music adoucie les moeurs<\/em>), nagu me sageli mainime. (<a href=\"https:\/\/healthinyourplanet.com\/?p=4954\"><em>Link<\/em><\/a>)<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Kasutage v\u00e4ga head k\u00f6\u00f6gin\u00f5usid<\/strong><\/h2>\n\n\n<p>Valmistage suur pajaroog iga 2\u20133 p\u00e4eva tagant ja soojendage k\u00f6\u00f6giviljad iga s\u00f6\u00f6gikorra jaoks, et taldriku serval oleks alati valmis k\u00f6\u00f6givilju.<\/p>\n\n\n\n\n<p>Kuhn &amp; Rikon Casserole kasutab Norra Marmite tehnikat (<a href=\"https:\/\/cacommenceparmoi.org\/blog\/action\/marmite-norvegienne\/\"><em>Link<\/em><\/a>), et hoida toit kauem soojas isegi p\u00e4rast pliidi v\u00e4lja l\u00fclitamist.<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Kasutage ohutut pannil (PFAS-vaba)<\/strong><\/h2>\n\n\n<p>V\u00e4ltimaks riske, valige <strong>roostevabast terasest <\/strong>pann <strong>(ilma kleepuvast kattekihita) ja (ilma teflon- v\u00f5i keraamilise kattekihita)<\/strong>. Teflonpannid, eriti kui need on kriimustatud v\u00f5i halva kvaliteediga, v\u00f5ivad toiduainetesse v\u00e4ga kiiresti eraldada PFAS-aineid, mis on kahjulikud kemikaalid.<\/p>\n\n\n\n<div class=\"wp-block-group alignfull has-kubio-color-6-background-color has-background\" style=\"padding-top:6vw;padding-right:6vw;padding-bottom:6vw;padding-left:6vw\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group is-vertical is-content-justification-center is-nowrap is-layout-flex wp-container-core-group-is-layout-fdad46d8 wp-block-group-is-layout-flex\" style=\"padding-right:0;padding-left:0\"><h2 class=\"wp-block-heading has-kubio-color-5-color has-text-color has-link-color has-x-large-font-size wp-elements-edfb0f1d4585711c08eadb594b033ee7\"><strong>Br\u00e4nd: &#8220;Vogue&#8221; praepann<\/strong><\/h2>\n<\/div>\n\n\n\n<div class=\"wp-block-group alignwide has-x-large-font-size is-vertical is-content-justification-center is-nowrap is-layout-flex wp-container-core-group-is-layout-0df7028e wp-block-group-is-layout-flex\" style=\"padding-top:0;padding-right:0;padding-bottom:0;padding-left:0;font-style:normal;font-weight:700\">\n<div class=\"wp-block-columns alignwide is-layout-flex wp-container-core-columns-is-layout-2656d967 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-bottom is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:80%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-bottom is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\"><div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"610\" height=\"610\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/m925_fryingpan4.webp?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-89306 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/m925_fryingpan4.webp?lossy=2&strip=1&webp=1 610w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/m925_fryingpan4-300x300.webp?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/m925_fryingpan4-150x150.webp?lossy=2&strip=1&webp=1 150w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/m925_fryingpan4.webp?size=512x512&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 610px; --smush-placeholder-aspect-ratio: 610\/610;\" data-original-sizes=\"(max-width: 610px) 100vw, 610px\" \/><\/figure>\n<\/div><\/div>\n<\/div>\n\n\n<h2 class=\"wp-block-heading has-kubio-color-5-color has-text-color has-link-color has-x-large-font-size wp-elements-a7f6359e463dfc13f1f10cea23a0c9dd\" style=\"font-style:normal;font-weight:700\"><strong>Br\u00e4nd: &#8220;Kuhn &amp; Rikon&#8221; praepann<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-columns alignwide is-layout-flex wp-container-core-columns-is-layout-724a882f wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:69%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33%\"><\/div>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><\/h2>\n<\/div><\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>K\u00f6\u00f6giviljade ettevalmistamise t\u00f6\u00f6riistad<\/strong><\/h2>\n\n\n<p>Spinat ja brokoli on kergesti valmistatavad k\u00f6\u00f6giviljad.<br>Kuid k\u00f5va koorega sordid (nt Scourge v\u00f5i Butter-nut k\u00f5rvits) on tervisele v\u00e4ga head, kuid nende puhastamiseks on vaja sobivaid t\u00f6\u00f6riistu, n\u00e4iteks j\u00e4rgmist <mark class=\"has-inline-color has-kubio-color-2-color\"><strong>n\u00f5udepesumasinas pestavat<\/strong><\/mark> k\u00f6\u00f6giviljakoorijat br\u00e4ndilt OXO:<\/p>\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kinnaste kasutamine k\u00f6\u00f6giviljade ettevalmistamisel<\/strong><\/h2>\n\n\n<p>M\u00f5nikord v\u00e4ldivad inimesed k\u00f6\u00f6givilju saastumise v\u00f5i puudutamisel tekkiva ebamugavuse t\u00f5ttu. <strong>Kinnaste kandmine<\/strong> v\u00f5ib aidata, eriti kui tegemist on tundliku nahaga v\u00f5i saastunud keskkonnaga.<\/p>\n\n\n<p>Valige toiduainetega kokkupuutuvad kindad hoolikalt. V\u00e4ltige madala kvaliteediga kindaid, mis sisaldavad <strong>talkki<\/strong> v\u00f5i <strong>PFAS-i<\/strong>, mis v\u00f5ivad higiga nahka imenduda. Kahekihilise kindas\u00fcsteemi (nt Mary Goldi tootemargi kindad) puhul saab sisemist kihti masinpesu teha.<\/p>\n\n\n<p>Vin\u00fc\u00fclkindaid on saadaval ka professionaalsetes k\u00f6\u00f6gitarvete jaem\u00fc\u00fcgikauplustes.<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Hooajaline toitumine: salat suvel, tsitrusviljad talvel<\/strong><\/h2>\n\n\n<p>Salatid (\u00f5li ja \u00e4\u00e4dikaga) aitavad kaasa seedimisele ja maksa t\u00f6\u00f6tamisele. <strong>\u00c4\u00e4dika happesus<\/strong> v\u00f5ib aga \u00e4rritada limaskesta ja p\u00f5hjustada kergeid peavalu. Tasakaalu taastamiseks suurendage <strong>omega-3-rasvhapete<\/strong> (nt t\u0161iasemed, k\u00f5rvitsaseemned, linaseemned) v\u00f5i tervislike loomsete rasvade (nt v\u00f5i, juust) tarbimist.<\/p>\n\n\n<p>Kasutage erinevaid \u00f5lisid ja \u00e4\u00e4dikaid, et saada mitmesuguseid toitaineid. Kui olete tundlik happesuse suhtes, t\u00e4iendage oma omega-3-rasvhappeid seemnete, merevetikate v\u00f5i rasvaste kaladega.<\/p>\n\n\n<p><strong>Pese salat<\/strong> alati <strong>hoolikalt<\/strong>. Lisa pesuveele tilk \u00e4\u00e4dikat, see v\u00e4hendab bakteriaalse saastumise ohtu.<\/p>\n\n\n<p>Dr Jean-Marie Bourre soovitab salatit alati <strong>\u00f5li ja \u00e4\u00e4dikaga<\/strong> serveerida. See on oluline n\u00f5uetekohase seedimise tagamiseks.<\/p>\n\n\n<p>Kasutage <strong><mark class=\"has-inline-color has-kubio-color-2-color\">n\u00f5udepesumasinas pestavaid<\/mark> salatip\u00f6\u00f6rdeid<\/strong> (PFAS-vabad), et rohelised lehed kiiresti kuivaks saada. Kahe p\u00f6\u00f6rde omamine tagab, et \u00fcks neist on alati puhas ja kasutusvalmis.<\/p>\n\n\n<p>V\u00e4ga k\u00e4ep\u00e4rane salatitsentrifuug on <strong>DreamFarm,<\/strong> mille leiate (<em><a href=\"https:\/\/dreamfarm.com\/spina\/\">lingilt<\/a><\/em>):<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"597\" height=\"597\" data-id=\"89305\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_1-1-597x597-1.jpg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-89305 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_1-1-597x597-1.jpg?lossy=2&strip=1&webp=1 597w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_1-1-597x597-1.jpg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_1-1-597x597-1.jpg?lossy=2&strip=1&webp=1 150w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_1-1-597x597-1.jpg?size=512x512&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 597px; --smush-placeholder-aspect-ratio: 597\/597;\" data-original-sizes=\"(max-width: 597px) 100vw, 597px\" \/><\/figure>\n<\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"597\" height=\"597\" data-id=\"89304\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_2-1-597x597-1.jpg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-89304 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_2-1-597x597-1.jpg?lossy=2&strip=1&webp=1 597w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_2-1-597x597-1.jpg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_2-1-597x597-1.jpg?lossy=2&strip=1&webp=1 150w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_2-1-597x597-1.jpg?size=512x512&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 597px; --smush-placeholder-aspect-ratio: 597\/597;\" data-original-sizes=\"(max-width: 597px) 100vw, 597px\" \/><\/figure>\n<\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-3 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"597\" height=\"597\" data-id=\"89303\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_3-2-597x597-1.jpg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-89303 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_3-2-597x597-1.jpg?lossy=2&strip=1&webp=1 597w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_3-2-597x597-1.jpg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_3-2-597x597-1.jpg?lossy=2&strip=1&webp=1 150w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_3-2-597x597-1.jpg?size=512x512&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 597px; --smush-placeholder-aspect-ratio: 597\/597;\" data-original-sizes=\"(max-width: 597px) 100vw, 597px\" \/><\/figure>\n<\/figure>\n<\/div>\n<\/div>\n\n\n<p>S\u00f6\u00f6 salatit v\u00e4hemalt \u00fcks kord p\u00e4evas, ideaalis <strong>l\u00f5unas\u00f6\u00f6gi<\/strong> ajal. Talvel v\u00e4henda kogust v\u00f5i asenda salat <strong>sigur<\/strong>iga ja lisa <strong>tsitrusviljad<\/strong> (nt apelsinid). Tsitrusviljad v\u00f5ivad aga suurendada happesust, mis raskendab seedimist.<\/p>\n\n\n<p><strong>Oluline:<\/strong> Salat on \u00fcks pestitsiididega k\u00f5ige rohkem saastunud k\u00f6\u00f6giviljadest. Ostke v\u00f5imaluse korral alati <strong>mahetooteid<\/strong>.<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>T\u00e4iusta oma salatit v\u00f5i suppi<\/strong><\/h2>\n\n\n<p>Lisage <strong>idanenud seemned,<\/strong> et suurendada vitamiinide mitmekesisust oma supis.<\/p>\n\n\n<p>Salatitesse v\u00f5ib m\u00f5nikord lisada <strong>kirsstomateid<\/strong> (need on looduslikult rikkad D-vitamiini poolest).<\/p>\n\n\n<p>Tomatite puhul tuleb olla ettevaatlik, kuna need v\u00f5ivad p\u00f5hjustada talumatust (<em>p\u00f5hjuseks v\u00f5ib olla teatavate ens\u00fc\u00fcmide puudumine organismis, mis suudaksid tomatites sisalduvaid valke lagundada<\/em>).<em><\/em><br><em>(M\u00e4rkus: tomatid on tuntud ka oma k\u00f5rge kaaliumisisalduse poolest ja seet\u00f5ttu v\u00f5ivad need soole talumatuse korral suurendada deh\u00fcdratsiooni riski, <em><em>mist\u00f5ttu tuleb lihtsalt piisavalt vedelikku tarbida <\/em><\/em><em><em><em>(<a href=\"https:\/\/healthinyourplanet.com\/?p=1207\">link<\/a>)<\/em><\/em><\/em>).<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1908\" height=\"1073\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited.jpeg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-89301 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited.jpeg?lossy=2&strip=1&webp=1 1908w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited-300x169.jpeg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited-1024x576.jpeg?lossy=2&strip=1&webp=1 1024w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited-768x432.jpeg?lossy=2&strip=1&webp=1 768w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited-1536x864.jpeg?lossy=2&strip=1&webp=1 1536w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited.jpeg?size=512x288&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1908px; --smush-placeholder-aspect-ratio: 1908\/1073;\" data-original-sizes=\"(max-width: 1908px) 100vw, 1908px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Liha tarbimise v\u00e4hendamine<\/strong><\/h2>\n\n\n<p>Kui kaalute liha tarbimise v\u00e4hendamist, olge ettevaatlik ja tehke seda aeglaselt. Soovitan esialgu liha oma toidus alles j\u00e4tta ja j\u00e4rk-j\u00e4rgult proovida \u00f5ppida valmistama alternatiivseid roogasid, v\u00e4hendades tarbimist ainult f\u00fc\u00fcsilise aktiivsuse s\u00e4ilitamisel, et n\u00e4ha, kuidas teie keha reageerib.<\/p>\n\n\n<p>Enne liha tarbimise v\u00e4hendamist aitab v\u00f5imaluste hindamisel kaasa kokanduse \u00f5ppimine ja usaldusv\u00e4\u00e4rsete valguallikate uurimine. \u00c4ra v\u00e4henda liha tarbimist kohe, ilma et oskaksid seda t\u00f5husalt valmistada v\u00f5i asendada.<\/p>\n\n\n<p>M\u00f5ningate allikate kohaselt v\u00f5ib liha tarbimise v\u00e4hendamine \u00fchel p\u00e4eval muutuda vajalikuks rahvastiku kasvu ja ressursside piiratuse t\u00f5ttu. Siiski tekivad ka alternatiivsed lahendused; kui keskendume mingile probleemile, on alati v\u00f5imalus.<\/p>\n\n\n<p>Olge soja suhtes ettevaatlik, kuna selle p\u00e4evane v\u00f5i n\u00e4dalane maksimaalne soovituslik kogus on piiratud (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=2350\">link<\/a><\/em>).<\/p>\n\n\n<p>Paljud valgu alternatiivid on tugevalt t\u00f6\u00f6deldud ja ei pruugi pakkuda tasakaalustatud toitainete profiili. Yuka rakenduse ja muude sarnaste vahendite kasutamine aitab teil teha teadlikke valikuid toodete valimisel.<\/p>\n\n\n<p>P\u00fcsige aktiivne, tundke oma piire ja seda, mis teile sobib. Pange t\u00e4hele, et p\u00e4rast COVID-i ei pruugi olla parim aeg oma toidulaua vitamiinide mitmekesisust drastiliselt v\u00e4hendada. Toitumisalased n\u00f5uanded (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=23\">link<\/a><\/em>).<\/p>\n\n\n<p>Kaaluge ka v\u00f5imalust, et asjad ei pruugi alati t\u00e4iuslikult sujuda. Meie \u00fchiskonna n\u00f5udmised v\u00f5ivad kaasa tuua perfektsionismi k\u00f5rvalm\u00f5jusid. See on nagu \u00fcritada kanda kogu mere vett oma k\u00e4tega. Astuge \u00fcks samm korraga.<\/p>\n\n\n<p>\u00c4ra ohverda ennast; sea alati esikohale oma tervis, isegi kui see on raske, ja \u00e4ra k\u00f5hkle abi palumast. Inglismaal on v\u00e4ljend \u201e<em>Jumping in the river<\/em>\u201d (j\u00f5kke h\u00fcppamine), teistes riikides kasutatakse v\u00e4ljendit \u201e<em>Rome wasn&#8217;t build in a day<\/em>\u201d (Rooma ei <em>ehitat<\/em>ud <em>\u00fche p\u00e4evaga<\/em>).<\/p>\n\n\n<p>Loomulikult on oma p\u00f5hjuse eest seismine alati hea m\u00f5te ja t\u00f5en\u00e4oliselt on sul \u00f5igus, mis tahes sinu v\u00f5itlus ka poleks, kuid ole ettevaatlik, tee seda teadlikult, mida iganes sa ka teed, m\u00f5eldes enda eest hoolitsemisele kui \u00fchele k\u00f5ige olulisemale aspektile. M\u00f5nikord peame oma ootusi alandama ja m\u00f5tlema esmalt enda peale.<\/p>\n\n\n<p>T\u00e4iuslikkus on ideaal ja vead on v\u00f5imalikud. Kui m\u00e4rkad, et sa ei suuda enam teha teatud f\u00fc\u00fcsilisi tegevusi, nagu jalgrattas\u00f5it v\u00f5i k\u00f5ndimine, v\u00f5i kui su meel on rahutu, v\u00f5ib see olla m\u00e4rk sellest, et midagi puudub v\u00f5i et su keha vajab t\u00e4helepanu. Hea on v\u00e4hendada ootusi liha tarbimise v\u00e4hendamise suhtes, \u00e4rge lisage seda prioriteedina, see on minu isiklik soovitus, \u00fchel p\u00e4eval on see ilmselt kohustuslik, kuid tulevikus on rohkem alternatiive. (<em>Loic veebisaidilt Healthinyourplanet.com<\/em>)<\/p>\n\n\n<p>Palun vaadake \u00fcle toitumissoovitused vastavalt soovitustele (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=23\">link<\/a><\/em>).<\/p>\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"574\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-1024x574.jpeg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-89299 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-1024x574.jpeg?lossy=2&strip=1&webp=1 1024w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-300x168.jpeg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-768x431.jpeg?lossy=2&strip=1&webp=1 768w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-1536x861.jpeg?lossy=2&strip=1&webp=1 1536w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-2048x1148.jpeg?lossy=2&strip=1&webp=1 2048w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-1920x1076.jpeg?lossy=2&strip=1&webp=1 1920w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147.jpeg?size=512x287&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/574;\" data-original-sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">S\u00f5bralik toitumisspetsialist arutab patsiendiga toitumiskava, nende vahel laual on v\u00e4rvilised k\u00f6\u00f6giviljad.<\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Tervislik elustiil ja toitumine (m\u00f5ned t\u00e4iendavad n\u00f5uanded, mida meeles pidada) Soovitatav p\u00e4evane suhkrutarve Arstid Fr\u00e9d\u00e9ric Saldmann ja David Servan-Schreiber selgitavad oma raamatutes liigse suhkru tarbimise ohtusid. Nad r\u00f5hutavad, et t\u00f5eliselt olulised on meie pikaajalised harjumused, mitte aeg-ajalt esinevad patustused. J\u00e4rgnev teave on m\u00f5eldud teadlikkuse t\u00f5stmiseks ja aitab luua mentaalse pildi, et hallata suhkrutarvitust paindlikumalt ja [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"saved_in_kubio":false,"wds_primary_category":805,"footnotes":""},"categories":[805,892],"tags":[],"class_list":["post-89307","post","type-post","status-publish","format-standard","hentry","category-tervis","category-toit"],"lang":"et","translations":{"et":89307,"en":8144,"fr":83491,"es":84268,"pt":84576,"it":84975,"de":85382,"ko":85751,"ro":86091,"pl":86396,"tr":86485,"zh":88707,"el":88745,"fi":88835,"sl":88867,"ja":88918,"pt-br":88960,"ar":89028,"bg":89443,"uk":89586,"th":89697,"he":89752,"da":89777,"ru":89840,"hu":89860,"id":89938,"lt":89975,"sv":89997,"lv":90011,"cs":90022,"hr":94466,"sq":94478,"sr":94501},"pll_sync_post":{},"_links":{"self":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/89307","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=89307"}],"version-history":[{"count":2,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/89307\/revisions"}],"predecessor-version":[{"id":89325,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/89307\/revisions\/89325"}],"wp:attachment":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=89307"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=89307"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=89307"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}