{"id":11315,"date":"2025-11-21T07:19:49","date_gmt":"2025-11-21T07:19:49","guid":{"rendered":"https:\/\/daivings.lv\/?p=11315"},"modified":"2025-11-21T07:31:09","modified_gmt":"2025-11-21T07:31:09","slug":"ilgdzivosanas-pamati-un-veselibas-rutina-simtgadiga-profesora-pieredze","status":"publish","type":"post","link":"https:\/\/daivings.lv\/ee\/pikaealisuse-ja-terviserutiini-pohitoed-saja-aastase-professori-kogemus\/","title":{"rendered":"Pikaealisuse ja terviserutiini p\u00f5hit\u00f5ed saja-aastase professori kogemusest"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Mere s\u00fcgavuste uurimine n\u00f5uab lisaks tehnilisele ettevalmistusele ka suurep\u00e4rast f\u00fc\u00fcsilist vormi. Seep\u00e4rast tahamegi jagada <strong>ebatavaline lugu inimesest<\/strong>, WHO, <strong>saja-aastaseks saanud<\/strong>, j\u00e4tkab maailmas ringi reisimist, loengute pidamist, autojuhtimist (ilma GPS-ita!) ja ronis isegi 80-aastaselt Yosemite&#039;i rahvuspargis Half Dome&#039;ile. Ta on dr John Scharffenberg, toitumisprofessor, kes on olnud eluaegne taimetoitlane ja kardioloog.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dr Scharfenberg r\u00f5hutab, et s\u00fcdame-veresoonkonna haigused on k\u00f5igis t\u00f6\u00f6stusriikides peamine haiguste ja surmade p\u00f5hjus. Kuid tal on jahmatav s\u00f5num: seda on \u00f5ige eluviisiga ja ilma ravimiteta t\u00e4ielikult v\u00f5imalik ennetada. Selle saavutamiseks tuleb v\u00e4ltida seitset peamist riskitegurit.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Sisukord<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Sisukorra kuvamine\/peitmine\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">L\u00fclita<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/daivings.lv\/ee\/pikaealisuse-ja-terviserutiini-pohitoed-saja-aastase-professori-kogemus\/#1_Tabaka_ir_lielakais_ilgmuzibas_risks\" >1. Tubakas on pikaealisuse suurim oht<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/daivings.lv\/ee\/pikaealisuse-ja-terviserutiini-pohitoed-saja-aastase-professori-kogemus\/#2_Alkohols_palielina_ilgas_dzivosanas_riskus\" >2. Alkohol suurendab pika eluea riske<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/daivings.lv\/ee\/pikaealisuse-ja-terviserutiini-pohitoed-saja-aastase-professori-kogemus\/#3_Fizisko_aktivitates_ir_obligatas\" >3. F\u00fc\u00fcsiline aktiivsus on kohustuslik<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/daivings.lv\/ee\/pikaealisuse-ja-terviserutiini-pohitoed-saja-aastase-professori-kogemus\/#4_Sava_svara_kontrole_un_dazadas_atkaribas\" >4. Kaaluj\u00e4lgimine ja mitmesugused s\u00f5ltuvused<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/daivings.lv\/ee\/pikaealisuse-ja-terviserutiini-pohitoed-saja-aastase-professori-kogemus\/#5_Paterejamais_cukurs_ir_Tavas_sirds_ienaidnieks\" >5. Suhkru tarbimine on teie s\u00fcdame vaenlane<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/daivings.lv\/ee\/pikaealisuse-ja-terviserutiini-pohitoed-saja-aastase-professori-kogemus\/#6_Galas_pilniga_izslegsana_no_uztura_un_optimala_dieta\" >6. Liha t\u00e4ielik v\u00e4ljaj\u00e4tmine toidust ja optimaalne toitumine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/daivings.lv\/ee\/pikaealisuse-ja-terviserutiini-pohitoed-saja-aastase-professori-kogemus\/#7_Dzivesveida_paildzinajums_ir_panakams_ikvienam\" >7. Eluviisi pikendamine on k\u00f5igile saavutatav<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/daivings.lv\/ee\/pikaealisuse-ja-terviserutiini-pohitoed-saja-aastase-professori-kogemus\/#Dzivesveida_maina_prasa_apnemsanos\" >Elustiili muutmine n\u00f5uab p\u00fchendumist.<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/daivings.lv\/ee\/pikaealisuse-ja-terviserutiini-pohitoed-saja-aastase-professori-kogemus\/#Profesora_dietas_un_fizisko_aktivitasu_prasibas_pec_40_gadu_vecuma\" >Professori toitumis- ja f\u00fc\u00fcsilise aktiivsuse n\u00f5uded p\u00e4rast 40. eluaastat<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Tabaka_ir_lielakais_ilgmuzibas_risks\"><\/span>1. Tubakas on pikaealisuse suurim oht<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Alates 1964. aastast, mil USA peaarst oma raporti avaldas, on olnud selge \u2013 <strong>Suitsetamine tuleks l\u00f5petada.<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">See on ammu teadaolev ja \u00fcmberl\u00fckkamatu fakt. Professor m\u00e4rgib isegi irooniliselt, et Alzheimeri t\u00f5vega patsientide seas on suitsetajaid v\u00e4hem, sest nad lihtsalt ei ela piisavalt kaua, et sellesse surra, kuna nad on juba suitsetamise m\u00f5jude t\u00f5ttu surnud. Tubakas on esimene ja k\u00f5ige ilmsem risk, millega tuleb pika ja terve elu saavutamiseks h\u00fcvasti j\u00e4tta.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs-1024x576.jpg?v=1763708546\" alt=\"\" class=\"wp-image-11319\" srcset=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs-1024x576.jpg?v=1763708546 1024w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs-300x169.jpg?v=1763708546 300w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs-768x432.jpg?v=1763708546 768w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs-18x10.jpg?v=1763708546 18w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs-1000x562.jpg?v=1763708546 1000w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs-230x129.jpg?v=1763708546 230w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs-350x197.jpg?v=1763708546 350w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs-480x270.jpg?v=1763708546 480w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Tabakai-smekesanai-0-veseligs-uzturs.jpg?v=1763708546 1417w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Alkohols_palielina_ilgas_dzivosanas_riskus\"><\/span>2. Alkohol suurendab pika eluea riske<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kuigi kunagi arvati, et \u00fcks klaas veini p\u00e4evas naistele v\u00f5i kaks meestele on ohutu, andis 195 riiki h\u00f5lmav p\u00f5hjalik uuring selge vastuse: <strong>Alkoholi ohutu annus on null.<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Isegi v\u00e4ikesed alkoholikogused suurendavad surmaohtu erinevatesse haigustesse. Eriti peaksid naised arvestama alkoholi seosega rinnav\u00e4hi suurenenud riskiga. Professori n\u00f5uanne on kindel ja teaduslikult p\u00f5hjendatud: kui soovite maksimaalset pikaealisust, v\u00e4ltige alkoholi t\u00e4ielikult.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1125\" height=\"633\" src=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1.jpg?v=1763708443\" alt=\"\" class=\"wp-image-11318\" srcset=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1.jpg?v=1763708443 1125w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1-300x169.jpg?v=1763708443 300w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1-1024x576.jpg?v=1763708443 1024w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1-768x432.jpg?v=1763708443 768w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1-18x10.jpg?v=1763708443 18w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1-1000x563.jpg?v=1763708443 1000w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1-230x129.jpg?v=1763708443 230w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1-350x197.jpg?v=1763708443 350w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Alkoholam-0-veseligs-uzturs-1-480x270.jpg?v=1763708443 480w\" sizes=\"auto, (max-width: 1125px) 100vw, 1125px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Fizisko_aktivitates_ir_obligatas\"><\/span>3. F\u00fc\u00fcsiline aktiivsus on kohustuslik<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Liikuge iga p\u00e4ev. Dr Scharfenberg r\u00f5hutab, et f\u00fc\u00fcsiline aktiivsus on nii oluline, et see v\u00f5ib isegi teisi riske kompenseerida.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u00dcllatav avastus:<\/strong> \u00dclekaaluline inimene, kes iga p\u00e4ev treenib, elab kauem kui normaalse kaaluga inimene, kes treeningut ignoreerib.<\/li>\n\n\n\n<li><strong>Terviseprobleemidega mees:<\/strong> Isegi suitsetav mees kannatab h\u00fcpertensiooni ja k\u00f5rge kolesteroolitaseme all, aga <em>treeni iga p\u00e4ev<\/em>, elab kauem kui mees, kellel neid probleeme pole ja kes ei tee trenni.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Treening on \u00e4\u00e4rmiselt oluline ja alternatiivi pole!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-1024x576.jpg?v=1763708722\" alt=\"\" class=\"wp-image-11320\" srcset=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-1024x576.jpg?v=1763708722 1024w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-300x169.jpg?v=1763708722 300w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-768x432.jpg?v=1763708722 768w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-1536x864.jpg?v=1763708722 1536w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-18x10.jpg?v=1763708722 18w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-1000x563.jpg?v=1763708722 1000w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-230x129.jpg?v=1763708722 230w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-350x197.jpg?v=1763708722 350w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs-480x270.jpg?v=1763708722 480w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Vingrosanai-ir-liela-nozime-veseligs-uzturs.jpg?v=1763708722 1630w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Sava_svara_kontrole_un_dazadas_atkaribas\"><\/span>4. Kaaluj\u00e4lgimine ja mitmesugused s\u00f5ltuvused<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u00dclekaalulisus suurendab peaaegu iga haiguse suremise riski. T\u00e4nap\u00e4eval n\u00e4itab teadus \u00fcha enam, et \u00fclekaalulisus v\u00f5ib olla seotud s\u00f5ltuvusega \u2013 nii ps\u00fchholoogilise kui ka organismis opiaatide tootmisega seotud.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Professor kutsub \u00fcles eristama neid kahte juhtumit, et tagada \u00f5ige l\u00e4henemine kaaluj\u00e4lgimisele. \u00dcks peamisi kaaluj\u00e4lgimise v\u00f5tmeid on toidutarbimise v\u00e4hendamine vananedes ja f\u00fc\u00fcsilise aktiivsuse suurendamine.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs-1024x576.jpg?v=1763708900\" alt=\"\" class=\"wp-image-11321\" srcset=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs-1024x576.jpg?v=1763708900 1024w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs-300x169.jpg?v=1763708900 300w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs-768x432.jpg?v=1763708900 768w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs-18x10.jpg?v=1763708900 18w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs-1000x563.jpg?v=1763708900 1000w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs-230x129.jpg?v=1763708900 230w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs-350x197.jpg?v=1763708900 350w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs-480x270.jpg?v=1763708900 480w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Atkaribas-saisina-musu-veseligs-uzturs.jpg?v=1763708900 1164w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Paterejamais_cukurs_ir_Tavas_sirds_ienaidnieks\"><\/span>5. Suhkru tarbimine on teie s\u00fcdame vaenlane<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Liigne suhkru tarbimine on n\u00fc\u00fcd ametlikult tunnistatud riskiks, mis v\u00f5ib. <strong>suurendab s\u00fcdameataki riski<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Professor illustreerib seda looga patsiendist, kellel oli k\u00f5rge kolesterooli- ja trigl\u00fctseriidide tase. Selgus, et see patsient s\u00f5i igal \u00f5htul enne magamaminekut tohutu portsjoni j\u00e4\u00e4tist, millele oli lisatud lisa suhkrut ja magustatud vahukoort. Suhkur aitab kaasa lipiidide taseme t\u00f5usule ja on s\u00fcdame tervise riskitegur.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs-1024x576.jpg?v=1763709032\" alt=\"\" class=\"wp-image-11322\" srcset=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs-1024x576.jpg?v=1763709032 1024w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs-300x169.jpg?v=1763709032 300w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs-768x432.jpg?v=1763709032 768w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs-18x10.jpg?v=1763709032 18w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs-1000x563.jpg?v=1763709032 1000w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs-230x129.jpg?v=1763709032 230w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs-350x197.jpg?v=1763709032 350w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs-480x270.jpg?v=1763709032 480w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/saldumi-samazina-veseligs-uzturs.jpg?v=1763709032 1306w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Galas_pilniga_izslegsana_no_uztura_un_optimala_dieta\"><\/span>6. Liha t\u00e4ielik v\u00e4ljaj\u00e4tmine toidust ja optimaalne toitumine<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Professor m\u00f6\u00f6nab, et liha tarbimise v\u00e4hendamine on \u00fchiskonnas tundlik teema, mist\u00f5ttu on Maailma Terviseorganisatsiooni soovitused s\u00f5nastatud leebelt, kuid kindla teadusliku alusega.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kuigi ametlik soovitus on keskenduda puu- ja k\u00f6\u00f6giviljade tarbimise suurendamisele, on tegelik eesm\u00e4rk ... <strong>v\u00e4hendada k\u00fcllastunud rasvade tarbimist<\/strong>, mis on enamasti loomsed (liha) ja piimarasvad (v\u00f5i, t\u00e4israsvased piimatooted).<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>K\u00fcllastunud rasv<\/strong> ei tohiks \u00fcletada 5\u20136% kogukalorite tarbimisest.<\/li>\n\n\n\n<li><strong>Praktiline n\u00f5uanne:<\/strong> Kasutage ainult rasvavabu v\u00f5i 1% piimatooteid. Loobuge sealiharasvast, seapekist ja muudest loomsetest rasvadest.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Galas-esana-0-veseligs-uzturs.jpg?v=1763709344\" alt=\"\" class=\"wp-image-11324\" srcset=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Galas-esana-0-veseligs-uzturs.jpg?v=1763709344 1024w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Galas-esana-0-veseligs-uzturs-300x169.jpg?v=1763709344 300w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Galas-esana-0-veseligs-uzturs-768x432.jpg?v=1763709344 768w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Galas-esana-0-veseligs-uzturs-18x10.jpg?v=1763709344 18w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Galas-esana-0-veseligs-uzturs-1000x563.jpg?v=1763709344 1000w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Galas-esana-0-veseligs-uzturs-230x129.jpg?v=1763709344 230w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Galas-esana-0-veseligs-uzturs-350x197.jpg?v=1763709344 350w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/Galas-esana-0-veseligs-uzturs-480x270.jpg?v=1763709344 480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Dzivesveida_paildzinajums_ir_panakams_ikvienam\"><\/span>7. Eluviisi pikendamine on k\u00f5igile saavutatav<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Nende seitsme p\u00f5him\u00f5tte j\u00e4rgimine annab suurep\u00e4raseid tulemusi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>S\u00fcdameataki risk:<\/strong> V\u00e4heneb v\u00f5rra <strong>80%<\/strong>.<\/li>\n\n\n\n<li><strong>Esimese insuldi oht:<\/strong> V\u00e4heneb v\u00f5rra <strong>80%<\/strong>.<\/li>\n\n\n\n<li><strong>Diabeedi risk:<\/strong> V\u00e4heneb v\u00f5rra <strong>88%<\/strong>.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Need andmed ei ole ainult professori isiklik arvamus \u2013 nendega n\u00f5ustuvad ka Maailma Terviseorganisatsioon, Ameerika S\u00fcdameassotsiatsioon ja Euroopa Kardioloogiaselts. Me ei pea enam ootama, kuni arst meile \u00f5iget dieeti soovitab. Me juba teame, mida teha, et v\u00e4ltida s\u00fcdame-veresoonkonna katastroofe.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dzivesveida_maina_prasa_apnemsanos\"><\/span>Elustiili muutmine n\u00f5uab p\u00fchendumist.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Professor Scharfenbergi s\u00f5nul on praegu suurim v\u00e4ljakutse panna inimesi tegema seda, mida nad teavad, et peaksid tegema. Elustiili muutused n\u00f5uavad p\u00fchendumist, kuid tasu on \u00fcletamatu: terve ja pikk elu, mis v\u00f5imaldab teil saja-aastaselt Madagaskarile lennata ja autot juhtida.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tee t\u00e4na otsus ja hakka \u00f5igesti elama!<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Profesora_dietas_un_fizisko_aktivitasu_prasibas_pec_40_gadu_vecuma\"><\/span>Professori toitumis- ja f\u00fc\u00fcsilise aktiivsuse n\u00f5uded p\u00e4rast 40. eluaastat<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dr John Scharfenberg annab konkreetseid soovitusi, mis on eriti olulised keskealistele inimestele (40\u201370-aastased):<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs-1024x576.jpg?v=1763709564\" alt=\"\" class=\"wp-image-11325\" srcset=\"https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs-1024x576.jpg?v=1763709564 1024w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs-300x169.jpg?v=1763709564 300w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs-768x432.jpg?v=1763709564 768w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs-18x10.jpg?v=1763709564 18w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs-1000x562.jpg?v=1763709564 1000w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs-230x129.jpg?v=1763709564 230w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs-350x197.jpg?v=1763709564 350w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs-480x270.jpg?v=1763709564 480w, https:\/\/daivings.lv\/wp-content\/uploads\/2025\/11\/vingrosana-un-veseligs-uzturs.jpg?v=1763709564 1268w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Kohustuslik <strong>F\u00fc\u00fcsiline aktiivsus keskeas:<\/strong> Ajavahemikul 40\u201370 aastat on treening oluline. <strong>k\u00f5ige olulisem<\/strong>Selles vanuses hakkavad inimesed sageli l\u00f5\u00f5gastuma, teenivad rohkem raha, treenivad v\u00e4hem ja s\u00f6\u00f6vad rohkem. Scharfenbergi n\u00f5uanne on t\u00e4pselt vastupidine:\n<ul class=\"wp-block-list\">\n<li><strong>Treeni rohkem<\/strong>, vananedes.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Kalorite v\u00e4hendamine:<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>S\u00f6\u00f6 v\u00e4hem<\/strong>, vananedes.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Optimaalne toitumine:<\/strong> USA valitsuse meditsiiniteadlased tegid kindlaks, et <strong>Optimaalne toitumine on taimetoit.<\/strong>.<\/li>\n\n\n\n<li><strong>K\u00fcllastunud rasvade range piiramine:<\/strong> Loomsed ja piimarasvad tuleks v\u00e4lja j\u00e4tta, tagades, et k\u00fcllastunud rasvade sisaldus ei \u00fcletaks <strong>5\u20136%<\/strong> kogukaloritest.<\/li>\n\n\n\n<li><strong>Suhkru ja alkoholi t\u00e4ielik ja t\u00e4ielik k\u00f5rvaldamine:<\/strong> Suhkrut, mis otseselt suurendab s\u00fcdameataki riski, ja alkoholi tuleks v\u00e4ltida, kuna ohutut tarbimistaset pole olemas.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Artikkel p\u00f5hines dr Scharfenbergi videol, https:\/\/www.youtube.com\/watch?v=RGy3jhiPqD0<\/p>","protected":false},"excerpt":{"rendered":"<p>Mere s\u00fcgavuste uurimine n\u00f5uab lisaks tehnilisele ettevalmistusele ka suurep\u00e4rast f\u00fc\u00fcsilist tervist. Seep\u00e4rast tahamegi jagada erakordset lugu mehest, kes saja-aastaseks saades j\u00e4tkab maailmas ringi reisimist, loengute pidamist, autojuhtimist (ilma GPS-ita!) ja isegi 80 aastat [\u2026]<\/p>","protected":false},"author":166,"featured_media":11323,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-11315","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-dzivesveids"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ilgdz\u012bvo\u0161anas pamati un vesel\u012bbas rut\u012bna simtgad\u012bga profesora pieredz\u0113 - Daivings.lv<\/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:\/\/daivings.lv\/ee\/pikaealisuse-ja-terviserutiini-pohitoed-saja-aastase-professori-kogemus\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ilgdz\u012bvo\u0161anas pamati un vesel\u012bbas rut\u012bna simtgad\u012bga profesora pieredz\u0113 - Daivings.lv\" \/>\n<meta property=\"og:description\" content=\"J\u016bras dzi\u013cumu p\u0113t\u012b\u0161ana prasa ne tikai tehnisku sagatavot\u012bbu, bet ar\u012b izcilu fizisko vesel\u012bbu. 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