{"id":31851,"date":"2025-07-28T16:57:38","date_gmt":"2025-07-28T13:57:38","guid":{"rendered":"https:\/\/puhdasplus.ee\/jusu-organizmui-reikia-13-esminiu-vitaminu-kad-jis-tinkamai-funkcionuotu-taciau-daugumos-ju-organizmas-pats-pasigaminti-negali\/"},"modified":"2026-04-07T11:59:57","modified_gmt":"2026-04-07T08:59:57","slug":"jusu-organizmui-reikia-13-esminiu-vitaminu-kad-jis-tinkamai-funkcionuotu-taciau-daugumos-ju-organizmas-pats-pasigaminti-negali","status":"publish","type":"post","link":"https:\/\/puhdasplus.ee\/lt\/jusu-organizmui-reikia-13-esminiu-vitaminu-kad-jis-tinkamai-funkcionuotu-taciau-daugumos-ju-organizmas-pats-pasigaminti-negali\/","title":{"rendered":"J\u016bs\u0173 k\u016bnui veikti reikia 13 gyvybi\u0161kai svarbi\u0173 vitamin\u0173, ta\u010diau daugum\u0105 j\u0173 k\u016bnas pats pagaminti negali"},"content":{"rendered":"<h3 data-start=\"70\" data-end=\"109\">Vitaminai \u2013 kod\u0117l jie svarb\u016bs?<\/h3>\n<p data-start=\"111\" data-end=\"500\">Vitaminai yra gyvybi\u0161kai svarb\u016bs mikromaistiniai elementai, kurie k\u016bne veikia daugiausia kaip katalizatoriai. Jie leid\u017eia vykti nesuskai\u010diuojamiems biocheminiams procesams, kurie b\u016btini energijos gamybai, imunin\u0117s sistemos palaikymui ir audini\u0173 prie\u017ei\u016brai. Vitaminai padeda maist\u0105 paversti energija, reguliuoja l\u0105steli\u0173 atsinaujinim\u0105, hormon\u0173 sintez\u0119 ir nerv\u0173 veikl\u0105 bei palaiko kaul\u0173 ir odos sveikat\u0105.<\/p>\n<p data-start=\"502\" data-end=\"663\">Vitamin\u0173 reikia tik nedideliais kiekiais. Kadangi organizmas j\u0173 negali visai arba pakankamai sintetinti, vitaminus reikia gauti i\u0161 maisto ar maisto papild\u0173.<\/p>\n<p data-start=\"665\" data-end=\"1106\">Geriausias b\u016bdas patenkinti vitamin\u0173 poreik\u012f yra valgyti \u012fvairiai ir maistingus produktus, ta\u010diau maisto papildai gali b\u016bti naudingi \u017emon\u0117ms, turintiems padid\u0117jus\u012f maistini\u0173 med\u017eiag\u0173 poreik\u012f, mitybos apribojim\u0173 ar problem\u0173 su maistini\u0173 med\u017eiag\u0173 \u012fsisavinimu. Pavyzd\u017eiui, maisto papild\u0173 gali prireikti pagyvenusiems \u017emon\u0117ms, sergantiems tam tikromis ligomis, laikyantiems ribojam\u0173 diet\u0173 ir tiems, kurie patiria l\u0117tin\u012f stres\u0105 ar hormoninius poky\u010dius (pvz., n\u0117\u0161tumo ar menopauz\u0117s metu).<\/p>\n<h3 data-start=\"1113\" data-end=\"1135\">Vitamin\u0173 r\u016b\u0161ys<\/h3>\n<p data-start=\"1137\" data-end=\"1212\">Vitaminai skirstomi \u012f dvi dideles grupes: vandenyje tirp\u016bs ir riebaluose tirp\u016bs.<\/p>\n<h4 data-start=\"1214\" data-end=\"1245\">Vandenyje tirp\u016bs vitaminai<\/h4>\n<p data-start=\"1246\" data-end=\"1499\">\u010cia priklauso C vitaminas ir B grup\u0117s vitaminai (B1, B2, B3, B5, B6, B7, B9 ir B12). Jie tirpsta vandenyje ir organizme nesikaupia reik\u0161mingais kiekiais. Perteklinis kiekis i\u0161skiriamas su \u0161lapimu, tod\u0117l b\u016btinas reguliarus vartojimas su maistu ar maisto papildais.<\/p>\n<h4 data-start=\"1501\" data-end=\"1531\">Riebaluose tirp\u016bs vitaminai<\/h4>\n<p data-start=\"1532\" data-end=\"1857\">Riebaluose tirpi\u0173 vitamin\u0173 grupei priklauso A, D, E ir K vitaminai. Jie tirpsta riebaluose ir kaupiasi riebaliniame audinyje bei kepenyse. J\u0173 \u012fsisavinimui reikalingi maisto riebalai, bet j\u0173 nereikia vartoti taip da\u017enai kaip vandenyje tirpi\u0173 vitamin\u0173. Ta\u010diau j\u0173 perteklinis vartojimas gali sukelti toksi\u0161kum\u0105, nes organizmas juos kaupia.<\/p>\n<h3 data-start=\"1864\" data-end=\"1918\">\u017dmogaus k\u016bnui reikalingi 13 vitamin\u0173 ir j\u0173 \u0161altiniai<\/h3>\n<h4 data-start=\"1920\" data-end=\"1935\">A vitaminas<\/h4>\n<p data-start=\"1936\" data-end=\"2489\">A vitamino (retinolis ir beta karotenas) pagrindin\u0117s funkcijos yra regos palaikymas, imuniteto stiprinimas, odos ir gleivini\u0173 sveikatos u\u017etikrinimas bei l\u0105steli\u0173 augimo ir diferenciacijos palaikymas. Taip pat A vitaminas prisideda prie kaul\u0173 ir dant\u0173 sveikatos, reprodukcijos ir organ\u0173 vystymosi.<br data-start=\"2232\" data-end=\"2235\" \/><strong data-start=\"2235\" data-end=\"2247\">\u0160altiniai:<\/strong> kiau\u0161iniai, pieno produktai, \u017euvis, kepen\u0117l\u0117s; augaluose beta karotenas \u2013 morkos, batotas, moli\u016bgas, mangai, lapin\u0117s dar\u017eov\u0117s.<br data-start=\"2359\" data-end=\"2362\" \/><strong data-start=\"2362\" data-end=\"2384\">Rekomenduojamas kiekis:<\/strong> moterims 700 \u03bcg per dien\u0105, vyrams 900 \u03bcg per dien\u0105. Perteklinis vartojimas (ypa\u010d retinolio pavidalu) gali b\u016bti toksi\u0161kas.<\/p>\n<h4 data-start=\"2491\" data-end=\"2517\">B1 vitaminas (tiaminas)<\/h4>\n<p data-start=\"2518\" data-end=\"2758\">Svarbus energijos apykaitai ir nerv\u0173 sistemos veikimui. Palaiko atmint\u012f, mokym\u0105si ir raumen\u0173 koordinacij\u0105.<br data-start=\"2625\" data-end=\"2628\" \/><strong data-start=\"2628\" data-end=\"2640\">\u0160altiniai:<\/strong> pilno gr\u016bdo javai, kiauliena, \u017euvis, ank\u0161tiniai, praturtinti produktai.<br data-start=\"2697\" data-end=\"2700\" \/><strong data-start=\"2700\" data-end=\"2722\">Rekomenduojamas kiekis:<\/strong> vyrams 1,2 mg, moterims 1,1 mg per dien\u0105.<\/p>\n<h4 data-start=\"2760\" data-end=\"2790\">B2 vitaminas (riboflavinas)<\/h4>\n<p data-start=\"2791\" data-end=\"3059\">Palaiko energijos gamyb\u0105, l\u0105steli\u0173 augim\u0105 ir riebal\u0173 skaidym\u0105. Dalyvauja antioksidacin\u0117je apsaugoje ir gali suma\u017einti migrenos rizik\u0105.<br data-start=\"2917\" data-end=\"2920\" \/><strong data-start=\"2920\" data-end=\"2932\">\u0160altiniai:<\/strong> kepen\u0117l\u0117s, liesa m\u0117sa, pienas, kiau\u0161iniai, migdolai, praturtinti javai.<br data-start=\"2998\" data-end=\"3001\" \/><strong data-start=\"3001\" data-end=\"3023\">Rekomenduojamas kiekis:<\/strong> vyrams 1,3 mg, moterims 1,1 mg per dien\u0105.<\/p>\n<h4 data-start=\"3061\" data-end=\"3088\"><a href=\"https:\/\/puhdasplus.ee\/lt\/tooted\/vitaminai\/vitaminas-b\/vitaminas-b3-niacinas-500-mg-60-kapsuliu\/\" title=\"B3-vitamiin\">B3 vitaminas<\/a> (niacinas)<\/h4>\n<p data-start=\"3089\" data-end=\"3352\">Palaiko apykait\u0105, nerv\u0173 sistem\u0105, smegen\u0173 veikl\u0105 ir vir\u0161kinim\u0105. Gali skatinti \u0161irdies sveikat\u0105, ma\u017eindamas blogio cholesterolio kiek\u012f.<br data-start=\"3221\" data-end=\"3224\" \/><strong data-start=\"3224\" data-end=\"3236\">\u0160altiniai:<\/strong> jautiena, kepenys, pauk\u0161tiena, \u017euvis, \u017eem\u0117s rie\u0161utai, pilno gr\u016bdo javai.<br data-start=\"3293\" data-end=\"3296\" \/><strong data-start=\"3296\" data-end=\"3318\">Rekomenduojamas kiekis:<\/strong> vyrams 16 mg, moterims 14 mg per dien\u0105.<\/p>\n<h4 data-start=\"3354\" data-end=\"3384\">B6 vitaminas (piridoksinas)<\/h4>\n<p data-start=\"3385\" data-end=\"3667\">Svarbus aminor\u016bg\u0161\u010di\u0173 apykaitai, smegen\u0173 sveikatai ir imunin\u0117s sistemos palaikymui. Gali suma\u017einti homocisteino kiek\u012f ir PMS simptomus.<br data-start=\"3520\" data-end=\"3523\" \/><strong data-start=\"3523\" data-end=\"3535\">\u0160altiniai:<\/strong> avin\u017eirniai, kepenys, \u017euvis, vi\u0161tiena, bananas, bulv\u0117s, praturtinti javai.<br data-start=\"3605\" data-end=\"3608\" \/><strong data-start=\"3608\" data-end=\"3630\">Rekomenduojamas kiekis:<\/strong> 1,3 mg per dien\u0105, n\u0117\u0161tumo metu 1,9 mg.<\/p>\n<h4 data-start=\"3669\" data-end=\"3695\">B7 vitaminas (biotinas)<\/h4>\n<p data-start=\"3696\" data-end=\"3878\">Palaiko energijos gamyb\u0105 ir svarbus odos, plauk\u0173 ir nag\u0173 sveikatai.<br data-start=\"3767\" data-end=\"3770\" \/><strong data-start=\"3770\" data-end=\"3782\">\u0160altiniai:<\/strong> kepen\u0117l\u0117s, virti kiau\u0161iniai, \u017euvis, rie\u0161utai, s\u0117klos, batotas.<br data-start=\"3839\" data-end=\"3842\" \/><strong data-start=\"3842\" data-end=\"3864\">Rekomenduojamas kiekis:<\/strong> 30 \u03bcg per dien\u0105.<\/p>\n<h4 data-start=\"3880\" data-end=\"3907\">B9 vitaminas (folio r\u016bg\u0161tis)<\/h4>\n<p data-start=\"3908\" data-end=\"4142\">B\u016btinas DNR ir RNR sintezei, kraujodarai ir vaisiaus vystymuisi. Suma\u017eina nerv\u0173 vamzdelio defekt\u0173 rizik\u0105.<br data-start=\"4005\" data-end=\"4008\" \/><strong data-start=\"4008\" data-end=\"4020\">\u0160altiniai:<\/strong> kepenys, \u0161pinatai, ank\u0161tiniai, praturtinti produktai, avokadas, brokoliai.<br data-start=\"4084\" data-end=\"4087\" \/><strong data-start=\"4087\" data-end=\"4109\">Rekomenduojamas kiekis:<\/strong> 400 \u03bcg per dien\u0105, n\u0117\u0161\u010diosioms 600 \u03bcg.<\/p>\n<h4 data-start=\"4144\" data-end=\"4174\"><a href=\"https:\/\/puhdasplus.ee\/tooted\/vitamiinid\/b-vitamiinid\/b12-vitamiin-1000-g-60-kapslit\/\" title=\"B12-vitamiin\">B12 vitaminas<\/a> (kobalaminas)<\/h4>\n<p data-start=\"4175\" data-end=\"4357\">Svarbus nerv\u0173 sistemai ir raudon\u0173j\u0173 kraujo k\u016bneli\u0173 susidarymui.<br data-start=\"4237\" data-end=\"4240\" \/><strong data-start=\"4240\" data-end=\"4252\">\u0160altiniai:<\/strong> gyv\u016bnin\u0117s kilm\u0117s produktai (kepenys, \u017euvis, m\u0117sa, kiau\u0161iniai, pieno produktai).<br data-start=\"4317\" data-end=\"4320\" \/><strong data-start=\"4320\" data-end=\"4342\">Rekomenduojamas kiekis:<\/strong> 2,4 \u03bcg per dien\u0105.<\/p>\n<h4 data-start=\"4359\" data-end=\"4374\">C vitaminas<\/h4>\n<p data-start=\"4375\" data-end=\"4614\">Antioksidantas, palaikantis imunin\u0119 sistem\u0105, kolageno sintez\u0119 ir gele\u017eies \u012fsisavinim\u0105. Gali sutrumpinti per\u0161alimo trukm\u0119.<br data-start=\"4489\" data-end=\"4492\" \/><strong data-start=\"4492\" data-end=\"4504\">\u0160altiniai:<\/strong> paprika, citrusai, bra\u0161k\u0117s, brokoliai, bulv\u0117s.<br data-start=\"4555\" data-end=\"4558\" \/><strong data-start=\"4558\" data-end=\"4580\">Rekomenduojamas kiekis:<\/strong> vyrams 90 mg, moterims 75 mg per dien\u0105.<\/p>\n<h4 data-start=\"4616\" data-end=\"4631\"><a href=\"https:\/\/puhdasplus.ee\/lt\/tooted\/vitaminai\/vitaminas-d\/vegan-vitaminas-d3-100-%c2%b5g-60-kapsuliu\/\" title=\"D-vitamiin\">D vitaminas<\/a><\/h4>\n<p data-start=\"4632\" data-end=\"4864\">Svarbus kalcio pusiausvyrai ir kaul\u0173 sveikatai, veikia nuotaik\u0105 ir imunitet\u0105.<br data-start=\"4715\" data-end=\"4718\" \/><strong data-start=\"4718\" data-end=\"4730\">\u0160altiniai:<\/strong> saul\u0117s \u0161viesa, riebi \u017euvis, \u017euv\u0173 aliejai, praturtintas pienas ir javai.<br data-start=\"4800\" data-end=\"4803\" \/><strong data-start=\"4803\" data-end=\"4825\">Rekomenduojamas kiekis:<\/strong> 15 \u03bcg per dien\u0105 (600 TV), vyresniems nei 70 m. 20 \u03bcg.<\/p>\n<h4 data-start=\"4866\" data-end=\"4881\">E vitaminas<\/h4>\n<p data-start=\"4882\" data-end=\"5054\">Antioksidantas, palaikantis imunin\u0119 sistem\u0105 ir ma\u017einantis oksidacin\u012f stres\u0105.<br data-start=\"4952\" data-end=\"4955\" \/><strong data-start=\"4955\" data-end=\"4967\">\u0160altiniai:<\/strong> kvie\u010di\u0173 daig\u0173 aliejus, saul\u0117gr\u0105\u017e\u0173 s\u0117klos, migdolai, \u0161pinatai.<br data-start=\"5015\" data-end=\"5018\" \/><strong data-start=\"5018\" data-end=\"5040\">Rekomenduojamas kiekis:<\/strong> 15 mg per dien\u0105.<\/p>\n<h4 data-start=\"5056\" data-end=\"5071\">K vitaminas<\/h4>\n<p data-start=\"5072\" data-end=\"5293\">Svarbus kraujo kre\u0161\u0117jimui ir kaul\u0173 sveikatai, gali suma\u017einti \u0161irdies ir kraujagysli\u0173 rizik\u0105.<br data-start=\"5159\" data-end=\"5162\" \/><strong data-start=\"5162\" data-end=\"5174\">\u0160altiniai:<\/strong> \u017ealios lapin\u0117s dar\u017eov\u0117s, natto, soja, m\u0117lyn\u0117s, moli\u016bgas.<br data-start=\"5233\" data-end=\"5236\" \/><strong data-start=\"5236\" data-end=\"5258\">Rekomenduojamas kiekis:<\/strong> vyrams 120 \u03bcg, moterims 90 \u03bcg per dien\u0105.<\/p>\n<p>Pakankamas vitamin\u0173 vartojimas svarbus sveikatai, nuotaikai, imunitetui ir apykaitai. Nors mityba yra geriausias b\u016bdas patenkinti vitamin\u0173 poreik\u012f, maisto papildai gali pad\u0117ti, ypa\u010d esant mitybos apribojimams, ligoms ar \u012fsisavinimo problemoms. Ta\u010diau reikia atsiminti, kad <strong data-start=\"5597\" data-end=\"5626\">daugiau ne visada geriau<\/strong>, nes riebaluose tirpi\u0173 vitamin\u0173 perteklinis vartojimas gali b\u016bti \u017ealingas. Prie\u0161 prad\u0117dami vartoti nauj\u0105 maisto papild\u0105, pasitarkite su sveikatos prie\u017ei\u016bros specialistu.<\/p>\n<hr \/>\n<h3>Skaitykite taip pat:<\/h3>\n<ul>\n<li><a href=\"https:\/\/puhdasplus.ee\/lt\/kolagenas-tobulos-odos-paslaptis\/\" title=\"Kollageen \u2013 t\u00e4iusliku naha saladus\">Kolagenas \u2013 tobulos odos paslaptis<\/a><\/li>\n<li><a href=\"https:\/\/puhdasplus.ee\/puhdas-tayttaa-10-vuotta\/\" title=\"Puhdas+ t\u00e4histab 10. s\u00fcnnip\u00e4eva\">Puhdas+ \u0161ven\u010dia 10-\u0105j\u012f gimtadien\u012f<\/a><\/li>\n<li><a href=\"https:\/\/puhdasplus.ee\/terveelliset-elamantavat-osa-1-vesi\/\" title=\"Tervislikud eluviisid, osa 1: Vesi\">Sveikas gyvenimo b\u016bdas, 1 dalis: Vanduo<\/a><\/li>\n<li><a href=\"https:\/\/puhdasplus.ee\/lt\/dienorastis\/\" title=\"Puhdas+ blogi\">Visi tinklara\u0161\u010dio straipsniai \u2192<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Vitaminai \u2013 kod\u0117l jie svarb\u016bs? Vitaminai yra gyvybi\u0161kai svarb\u016bs mikromaistiniai elementai, kurie k\u016bne veikia daugiausia kaip katalizatoriai. Jie leid\u017eia vykti nesuskai\u010diuojamiems biocheminiams procesams, kurie b\u016btini energijos gamybai, imunin\u0117s sistemos palaikymui ir audini\u0173 prie\u017ei\u016brai. Vitaminai padeda maist\u0105 paversti energija, reguliuoja l\u0105steli\u0173 atsinaujinim\u0105, hormon\u0173 sintez\u0119 ir nerv\u0173 veikl\u0105 bei palaiko kaul\u0173 ir odos sveikat\u0105. Vitamin\u0173 reikia tik [&hellip;]<\/p>\n","protected":false},"author":476,"featured_media":31852,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"googlesitekit_rrm_CAow3eq7DA:productID":"","footnotes":""},"categories":[1727],"tags":[],"class_list":["post-31851","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dienorastis"],"acf":[],"featured_image_src":{"landsacpe":["https:\/\/puhdasplus.ee\/wp-content\/uploads\/2025\/07\/Tee-teadlik-valik-enda-keha-meele-ja-kodu-heaks-1140x445.jpg",1140,445,true],"list":["https:\/\/puhdasplus.ee\/wp-content\/uploads\/2025\/07\/Tee-teadlik-valik-enda-keha-meele-ja-kodu-heaks-463x348.jpg",463,348,true],"medium":["https:\/\/puhdasplus.ee\/wp-content\/uploads\/2025\/07\/Tee-teadlik-valik-enda-keha-meele-ja-kodu-heaks-300x111.jpg",300,111,true],"full":["https:\/\/puhdasplus.ee\/wp-content\/uploads\/2025\/07\/Tee-teadlik-valik-enda-keha-meele-ja-kodu-heaks-scaled.jpg",2560,947,false]},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>J\u016bs\u0173 k\u016bnui veikti reikia 13 gyvybi\u0161kai svarbi\u0173 vitamin | Puhdas+<\/title>\n<meta name=\"description\" content=\"13 gyvybi\u0161kai svarbi\u0173 vitamin\u0173, kuri\u0173 j\u016bs\u0173 k\u016bnui reikia kasdieniam veikimui. 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