iodi warmoadgens adamianis organizmisaTvis sasicocxlo mikroelements. igi monawileobs farisebri jirkvlis hormonebis sinTezSi. romelTa mniSvneloba didia organizmis normaluri funqcionirebisaTvis, axdens gavlenas sxvadasxva bioqimiur da fiziologiur procesebze, maT Soris cilebis sinTezze. farisebri jirkvlis hormonebi xels uwyobs organizmis Seuferxebel fizikur zrdasa da gonebriv ganviTarebas. Ffarisebri jirkvlis hormonebis biosinTezisaTvis iodTan erTad aucilebelia cilebiT mdidari sursaTis miRebac.

ioddeficituri mdgomareoba gansakuTrebiT saSiSia nayofisa da mcire asakis bavSvTa janmrTelobisa da ganviTarebisaTvis.

;iodis deficiti nayofSi iwvevs sikvdilianobis zrdas, ganviTarebis mankebs, nevrologiur kretinizms da gonebrivi ganviTarebis CamorCenas.

;bavSvebSi iodis deficiti iwvevs endemiuri Ciyvis ganviTarebas, fizikuri zrdis Seferxebas, imunitetis daqveiTebas.

;iodis deficiti orsulobis periodSi asocirdeba mkvdradSobadobis, naadrevi mSobiarobis maRal riskTan da aseve nayofis fizikuri da gonebrivi ganviTarebis CamorCenasTan.

;reproduqciuli asakis qalebSi (15-49 w.) ioddeficiti iwvevs reproduqciuli funqciis darRvevasa da uSvilobas.

;mozrdil mosaxleobaSi ioddeficitiT gamowveuli Ciyvi da hipoTireozi xSirad fizikuri sisustis da inteleqtis daqveiTebis mizezi xdeba.

msoflios im mraval qveyanaTa Soris, romelTac ioddefcitis problema awuxebT, erT-erTi saqarTveloa. farisebri jirkvlis paTologiaTa gavrceleba saqarTveloSi Seadgens saSualod 37,8% (mozrdilebSi _ 47,1%, bavSvebSi _ 30,6%). farisebri jirkvlis paTologiebidan wamyvani adgili ukavia endemiur Ciyvs 76,3%. maRalia kvanZovani Ciyvis gavrclebis sixSire qalebSi - 12,5%, mamakacebSi - 7,9%, bavSvebSi 0,26%. endemiuri Ciyvi iodis deficitis yvelaze xSiri gamovlinebaa.

iodis deficitiT gamowveuli darRvevebis erT-erTi uSualo mizezi im sursaTis arasakmarisi miRebaa, romelic mdidaria iodiT.

Tu niadagSi dabalia iodis Semcveloba, bunebrivia mcenareul sursaTSic mcirea misi raodenoba da Sesabamisad, mosaxleobac ganicdis iodis naklebobas. Aam SemTxvevaSi rekomendebulia iodiT gamdidrebuli (fortificirebuli) sursaTis (iodirebuli marilis) miReba.

moixmareT iodirebuli marili Cveulebrivi marilis magivrad.

kerZis momzadebisas iodirebuli marilis gamoyenebaumjobesia bolos, duRilis dasrulebis Semdeg.

4.3 kalciumi

ConCxis zrda yvelaze intensiuradmomwifebis periodSi mimdinareobs.Zvlebis ZiriTadi Semadgeneli elementi kalciumia. kalciumis yvelaze intensiuri moxmareba xdeba sqesobrivi momwifebis periodSi, rodesac vlindeba e.w. “zrdis afeTqebebi”. amitom Sesabamisad am asakSi maRalia moTxovnileba kalciumze.

kalciumis ZiriTadi wyaroa:rZis nawarmi (xaWo, mawoni, iogurti, yveli, naduRi), kvercxi, kombostoda sxv.miRebuli sakvebidan xdeba kalciumis mxolod 30%-is SeTviseba, amitom aucilebelia sakvebi Seicavdes didi raodenobiT kalciums, romelic saWiroa Zvlovani sistemis formirebisaTvis. bavSvobis da mozardobis periodSi SeTvisebuli kalciumis raodenobas gadamwyveti mniSvneloba eniWeba momdevno wlebSi osteoporozis ganviTarebis riskis SemcirebaSi.

Zvlebis formirebisaTvis kalciumTan erTad saWiroa vitamini Dda fosforis miReba. vitamini Dxels ywyobs kalciumis Sewovas da mis Calagebas ZvlebSi.

osteoporozis ganviTarebis Tavidan acilebis mizniT, kalciumiT mdidari sakvebis miRebas gansakuTrebuli mniSvneloba eniWeba klimaqsis periodSi, rodesac adgili aqvs dishormonalur cvlilebebs.

ConCxis da kunTovani sistemis formirebaSi aseve didi mniSvneloba eniWeba fizikur varjiSebs. fizikuri varjiSi (velosipedis tareba, tanvarjiSi, Txilamurebze sriali, burTiT TamaSi da sxv.) wonis regulirebis saukeTeso saSualebas warmoadgens. fizikuri aqtivoba mizanSewonilia ganxorcieldes kviraSi 3–5 - jer, dReSi 30-60 wT-is xangrZlivobiT.

4.4 kvebis reJimi: ratom aris regularuli kveba da waxemseba mniSvnelovani?

kvebis Cvevebis Camoyalibeba adreuli bavSvobis asakidanve iwyeba. ojaxisda skolis garemo mniSvnelovan rols asrulebs bavSvis sakvebisadmi damokidebulebis gansazRvraSi.

TineijerebSi xSirad yalibdeba kvebis araregularuli rejimi, rac ganpirobebulia sakvebis swrafi, araregularuli miRebiTa da gasaxdomi dietebis gamoyenebiT. yvelaze xSiria sauzmis gamotoveba. kvlevebi gviCvenebs, rom Zilis Semdeg noyieri sakvebi mozards exmareba yuradRebis koncentraciaSi da aqtivobaSi skolaSi yofnis dros.amitom sauzmis roli metad mniSvnelovania.bavSvebida mozardebis kvebis racionSi mniSvnelovania meore msubuqi sauzmis roli, vinaidanpatarebs erT kvebaze ar SeuZliaT didi raodenobiT sakvebis miRebada xSirad rCebian mSivrebi. diliTa da SuadRisiT waxemsebam SesaZlebelia uzrunvelyos mozardi energiiT mTeli dRis ganmavlobaSi. swrafad mzard da aqtiur Tineijerebs xSirad aqvT gaZlierebuli mada danoyieri sakvebis miRebis moTxovnileba.

4.5 saWiro energia

bavSvebi da mozardebi met energias xarjaven (zrdis procesebi, nivTierebaTa cvla, fizikuri aqtivoba da sxv.) da Sesabamisad esaWiroebaT energiis Sevseba sakvebi produqtebis saSualebiT. sxvadasxva, energetikulad mdidari sakvebis miReba uzrunvelyofs normalur zrdasa da ganviTarebas.

stressa da emociaze sxvadasxva mozardis reaqcia individualuria. aseT dros ixarjeba meti energia. zogierTmozards stresis dros gaZlierebuli mada aqvs, zogs ki daqveiTebuli.madis cvlilebebi SeiZleba gamoiwvios nerviulobam, infeqciebma, menstrualurma ciklma, nebismierma daavadebam.

ukanasknel periodSi mniSvnelovan problemas warmoadgens Warbi wonisa da simsuqnis gavrceleba bavSvebsa da mozardebSi. mozardebs gansakuTrebiT aRelvebT TavianTi garegnoba da zedmetma wonam SeiZleba gavlena moaxdinos mis emociur da fizikur janmrTelobaze.

simsuqnis Camoyalibeba uxSiresad dakavSirebulia Warb kvebasTan, dabal fizikur aqtivobasTan (hipodinamia) da sxvadasxva daavadebebTan. Ddabali fizikuri aqtivoba xels uwyobsaramarto simsuqnis ganviTarebas, aramed mravali qronikuli daavadebis (gulis daavadebebi, diabeti, hipertenzia, saWmlis momnelebeli sistemis daavadebebi da sxv.) Camoyalibebas. fizikuri aqtivoba mniSvnelovan rols asrulebs agreTvesxeulis moqnilobis, balansis, koordinaciis formirebaSi.

jansaRi kveba da sicocxlis stili gavlenas axdens imaze, Tu rogor gamoviyurebiT, ras vgrZnobT da rogor siamovnebas viRebT cxovrebidan. swori gadawyvetilebebi cxovrebis stilis Sesaxeb, sicocxlis adreul periodSi SeZenili jansaRi kvebiTi Cvevebi, Tanmxlebi regularuli fizikuri aqtivobiT, dagvexmareba Cveni cxovrebis mier SemoTavazebuli yvela problemis daZlevaSi. maT Soris mTeli rigi daavadebebis risk-faqtorebis SemcirebaSi.

ra mdgomareobaa jansaRi kvebis mxriv saqarTveloSi?

janmrTelobis msoflio organizaciis mxardaWeriT 2005 wlis seqtemberSi faqtobrivi kvebis da kvebiTi Cvevebis Seswavlis mizniT Catarda epidemiologiuri kvleva saqarTvelos 5 regionSi (Tbilisi, kaxeTi, imereTi, aWara, mcxeTa-mTianeTi). Sefasda Tu ra sixSiriT moixmardnen gamokiTxuli ojaxebis calkeuli wevrebi sakveb produqtebs (gramebSi) porciebis Sesabamisad. Sedareba gakeTda normiT rekomendebul porciasa da normaze mets an naklebs Soris, romelic warmogdenilia cxrilSi.

Seswavlil regionebSi mosaxleobis kvebis struqturisaTvis damaxasiaTebelia racionSi xorcis, Tevzisa da rZis produqtebis moxmarebis dabali done. DdarRveulia srulfasovani kvebis principebi gamokiTxul respondentTa did umetesobaSi. es SeiZleba aixsnas imiT, rom mosaxleobis umetesi nawilisaTvis saWiro sursaTis regularuli miReba faqtiurad SeuZlebelia dabali xelmisawvdomobis gamo (maTi maRali fasebidan gamomdinare). amasTan, Zalzed dabalia mosaxleobis informirebulobis done swor (jansaR) kvebasTan mimarTebaSi.

mocemuli sursaTis jgufebidan:

1. saqonlis xorci, frinvelis xorci, Tevzi, kvercxi, lobio rekomendebul normaze naklebi porcia miiRo _ gamokiTxulTa 58%-ma, normaze meti miiRo _ 34%-ma, normis farglebSi Rebulobda mxolod _ 8%.

2. bostneuli rekomendebul normaze naklebi raodenoba miiRo _40%-ma, normis farglebSi mxolod 22%-ma.

3. xili rekomendebul normaze naklebi raodenoba miiRo - 45%-ma,mxolod 30%-ma miiRo normis farglebSi. es mdgomareoba SeiZleba aixsnas imiT, rom agvisto-seqtembris TveebSi bostneulisa da xilis mosavali metia, amdenad, rogorc soflad mcxovrebi, aseve qalaqis mosaxleobis umetesi nawili am sezonisTvis ZiriTadad bostneuliT ikvebeba. soflis mosaxleobas gaaCnia sakuTari baR-bostani. qalaqis mosaxleobisaTvis ki bostneuli da xili sxva sezonTan SedarebiT iafia da amdenad qalaqis mosaxleobisaTvisac sxva produqtebTan SedarebiT metad xelmisawvdomia maTi SeZena.

4. tkbileuli rekomendebul normaze meti miiRo – 75%-ma, normis farglebSi mxolod – 8%-ma. tkbileulis moxmarebis udidesi wili Saqarze modis.

5. marcvleuli (puri, makaroni, wiwibura, brinji, herkulesi, namcxvari) rekomendebul normaze meti miiRo 70%-ma, normaze naklebi miiRo 18%-ma, normis farglebSi miiRo 12%-ma. kvlevebidan naTlad Cans, rom racionis energetikuli Rirebuleba ZiriTadad ivseba purisa da pur-burRuleuli produqtebis xarjze.

6. cximi rekomendebul normaze meti miiRo - 56%-ma, mxolod 15%-ma miiRo norma.

7. rZe da rZis produqti rekomendebul normaze naklebi miiRo - 65%-ma, norma miiRo mxolod 10%-ma.

agreTve aRsaniSnavia is garemoeba, rom dRis kvebiTi reJimis saaTebi da meniu ar aris sworad ganawilebuli. MmagaliTad, dafiqsirda ojaxebi, romlebic sauzmeze regularulad miirTmevdnen sadilis kerZebs da a.S. SerCeul regionebSi kvebiTi xasiaTi da unar-Cvevebi mkveTrad gansxvavebulia erTmaneTisagan.

saqarTvelos ekonomiuri ganviTarebis da jansaRi kvebis sferoSi mosaxleobis informirebulobis dabali done Tavis mxriv ganapirobebs im Ffaqts, rom ver xerxdeba ojaxebis srulfasovnad gamokveba da amasTan Sinameurneobebis (ojaxebis) biujeti ar aris sworad ganawilebuli. anu mosaxleobam (sursaTis momxmarebelma) zustad ar icis romel produqts mianiWos upiratesoba misi SeZenis dros da ratom.