{"id":6015,"date":"2023-05-31T11:45:26","date_gmt":"2023-05-31T09:45:26","guid":{"rendered":"https:\/\/www.kliinikum.ee\/diabeet\/?page_id=6015"},"modified":"2023-10-30T08:54:21","modified_gmt":"2023-10-30T06:54:21","slug":"diabeedi-ennetus","status":"publish","type":"page","link":"https:\/\/www.kliinikum.ee\/diabeet\/diabeet\/diabeedi-ennetus\/","title":{"rendered":"Diabeedi ennetus"},"content":{"rendered":"\n

1. t\u00fc\u00fcpi diabeeti ei ole v\u00f5imalik ennetada ning seda ei saa kuidagi \u00e4ra hoida. 2. t\u00fc\u00fcpi diabeeti saab aga ennetada tervislikke eluviise j\u00e4rgides. V\u00e4hene liikumine ja liigne rasvade tarbimine hakkavad m\u00f5jutama inimeste tervist juba noores eas. Seet\u00f5ttu peab juba lapseeas p\u00f6\u00f6rama t\u00e4helepanu kehakaalu t\u00f5usule ja vajadusel selle langetamisele. Muutustega peaks alustama sammhaaval nii, et need muutused j\u00e4\u00e4ksid p\u00fcsivateks ehk muutuksid inimese elustiiliks.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n
\t\t\t\n\t\t\t\t\t\t\t\t<\/path><\/svg>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t<\/path><\/svg>\n\t\t\t\t\t\t\t<\/span>\n\t\t\tToitumisega seotud soovitused<\/strong><\/span><\/div>

- Muuta oma toidulaud tervislikumaks.
Toit peab sisaldama piisaval hulgal omavahel tasakaalus olevaid toitaineid nagu valgud, rasvad, s\u00fcsivesikud, vitamiinid ja mineraalaineid.
- Tarbida toitu k\u00f5igist toidugruppidest j\u00e4lgides toidup\u00fcramiidi<\/a>.
- V\u00e4hendada loomset p\u00e4ritolu rasvade (seapekk, v\u00f5i) tarvitamist, mis sisaldavad k\u00fcllastunud rasvhappeid. Eelistada taimset p\u00e4ritolu ehk mono- ja pol\u00fck\u00fcllastumata rasvhappeid (nt rapsi-, oliivi- ja seesami\u00f5li).
- V\u00e4ltida transrasvhappeid, mida leidub kondiitritoodetes, frititud toitudes, margariinides, m\u00fcslides, taimsetest rasvadest valmistatud j\u00e4\u00e4tistes,\u00a0 valmis kastmetes ja proteiinibatoonides.
- Eelistada toitu, mis on keedetud, hautatud, grillitud, r\u00f6stitud v\u00f5i k\u00fcpsetatud ahjus. V\u00e4ltida praadimist, sest praadimine vajab lisa rasva.
- V\u00e4hendada soola tarbimist alla 5-6 grammini p\u00e4evas.
- Piirata lisatud suhkrute tarbimist, v\u00e4ltida magusate limonaadide ja mahlade joomist. Need on lihtsate suhkrute ehk monosahhariidide allikad, mis on nn t\u00fchjad kalorid, mis aitavad kaasa kehakaalu t\u00f5usul.
- S\u00fc\u00fca piisavalt kiudainerikast toitu nagu k\u00f6\u00f6gi- ja puuvilju ning t\u00e4isteratooteid.\u00a0
- Juua iga p\u00e4ev minimaalselt 3-4 klaasi vett, diabeedi korral 7-8 klaasi (1 klaas= 200 ml).
F\u00fc\u00fcsilise koormuse ja palavate ilmade korral tarbida rohkem vedelikku!
- S\u00fc\u00fca regulaarselt 3-5 korda p\u00e4evas. Leida endale sobiv toidukordade vahe<\/strong> allpool olevatest variantidest:
1. toidukordade vahe 2,5-3 tundi: p\u00f5hitoit \ud83e\udc6a vahepala \ud83e\udc6a p\u00f5hitoit \ud83e\udc6a vahepala \ud83e\udc6a p\u00f5hitoit
2. p\u00f5hitoidukordade vahe 4 tundi:\u00a0 p\u00f5hitoit \ud83e\udc6a p\u00f5hitoit \ud83e\udc6a p\u00f5hitoit \ud83e\udc6a p\u00f5hitoit
3. p\u00f5hitoidukordade vahe 5-6 tundi: p\u00f5hitoit \ud83e\udc6a p\u00f5hitoit \ud83e\udc6a p\u00f5hitoit
- Mitte j\u00e4tta toidukordi vahele, s\u00fc\u00fca aeglaselt ning nautida toitu. Mitte tegeleda s\u00f6\u00f6mise ajal muude tegevustega (nutiseadmetes olemine, televiisori vaatamine, ajalehe lugemine jne).
- Pidada toidup\u00e4evikut ja vajadusel kaaluda enda portsjoneid. Need tegevused aitavad kergemini toime tulla kaaluj\u00e4lgimisega ja saavutada paremaid tulemusi.
Toidup\u00e4eviku pidamiseks on erinevad digitaalseid v\u00f5imalusi:
*Nutridata toitumisprogramm<\/a>,
*MYfitnesspal,<\/a>
*Geneto Elustiil<\/a>,
*Ampser<\/a>.
Ideid tervislike toitude valmistamiseks v\u00f5ib leida erinevatest toitumiskavadest.
- Toitainete sisaldust toidus saab lisaks pakendi etiketile vaadata ka Nutridata Toidu koostise andmebaasist.<\/a>
Sobiliku toidu kaloraa\u017ei ja esialgse f\u00fc\u00fcsilise koormuse v\u00f5iks v\u00e4lja arvestada perearst, eriarst, diabeedi\u00f5de v\u00f5i toitumisn\u00f5ustaja.<\/p><\/div><\/div>

\t\t\t\n\t\t\t\t\t\t\t\t<\/path><\/svg>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t<\/path><\/svg>\n\t\t\t\t\t\t\t<\/span>\n\t\t\tF\u00fc\u00fcsilise aktiivsusega seotud soovitused<\/strong><\/span><\/div>

- Liikuda iga p\u00e4ev v\u00e4hemalt 30 min (viiel p\u00e4eval n\u00e4dalas).
F\u00fc\u00fcsiline aktiivsus t\u00f5stab HDL kolesterooli taset, v\u00e4hendab vabade rasvade hulka veres, v\u00e4ldib trombide teket, langetab verer\u00f5hku ja stressi taset ning aitab vabaneda liigsest kehakaalust.
- \u00dclekaalu korral p\u00fc\u00fcda langetada oma kehamassiindeksit<\/a>, sest juba 5%-line kaalulangus parandab insuliini\u00a0 ainevahetust.\u00a0<\/p><\/div><\/div>

\t\t\t\n\t\t\t\t\t\t\t\t<\/path><\/svg>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t<\/path><\/svg>\n\t\t\t\t\t\t\t<\/span>\n\t\t\tSoovitused une kvaliteedi parandamiseks<\/strong><\/span><\/div>

- Mitte tukastada p\u00e4eval rohkem kui 20 min, sest pikema uinaku korral j\u00f5utakse k\u00f5ige s\u00fcgavamasse unne. Seet\u00f5ttu ollakse \u00e4rgates veelgi uimasemad ja v\u00e4sinumad kui enne uinakut.\u00a0
- V\u00e4ltida v\u00e4hemalt 1 tund enne magamaminekut televiisori ja nutiseadmete kasutamist.
- V\u00e4ltida \u00e4revaks tegevaid jutuajamisi enne magamaminekut.
- V\u00e4ltida liigse vedeliku tarbimist enne magamaminekut.
- Vahetult enne magamaminekut v\u00e4ltida kuuma vanni (\u00fcle 38 kraadi).
- V\u00e4ltida enne uinumist rasvaseid, praetuid, v\u00fcrtsikaid ja v\u00e4ga magusaid toite.
- \u00d5hutada enne magamaminekut tuba.
- Minna voodisse alles siis, kui ollakse unine (magamistuba v\u00f5iks olla pimendatud ja vaikne).
- Heita magama ja t\u00f5usta enam v\u00e4hem \u00fchel ja samal kellaajal.
- J\u00e4lgida v\u00f5imalusel enda unekvaliteeti nutitelefoni v\u00f5i nutikella abil.
Kvaliteetne uni on inimesele keha taastumiseks ja vaimse ning f\u00fc\u00fcsilise tervise jaoks h\u00e4davajalik. Eriti oluline on piisav s\u00fcgava une faas.
- Kliinikumis on uneh\u00e4irete korral v\u00f5imalik p\u00f6\u00f6rduda ps\u00fchhiaatriakliinikusse uneh\u00e4iretega tegeleva \u00f5e vastuv\u00f5tule. T\u00e4psema info leiad siit<\/a>.<\/p><\/div><\/div>

\t\t\t\n\t\t\t\t\t\t\t\t<\/path><\/svg>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t<\/path><\/svg>\n\t\t\t\t\t\t\t<\/span>\n\t\t\tKahjulike harjumustega seotud soovitused<\/strong><\/span><\/div>

- Loobuda suitsetamisest, see aitab v\u00e4hendada s\u00fcdame- ja veresoonkonnahaiguste riski.
Kliinikumis toimub tubakast loobumise n\u00f5ustamine Tartu \u00dclikooli Kliinikum kopsukliinikus. T\u00e4psema info leiad siit<\/a>.
- Loobuda v\u00f5i v\u00e4hendada alkoholi tarbimist, see annab positiivse tulemuse kaalu langetamisele. T\u00e4psema info leiad siit<\/a>.
<\/p><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

1. t\u00fc\u00fcpi diabeeti ei ole v\u00f5imalik ennetada ning seda ei saa kuidagi \u00e4ra hoida. 2. t\u00fc\u00fcpi diabeeti saab aga ennetada tervislikke eluviise j\u00e4rgides. V\u00e4hene liikumine ja liigne rasvade tarbimine hakkavad m\u00f5jutama inimeste tervist juba noores eas. Seet\u00f5ttu peab juba lapseeas p\u00f6\u00f6rama t\u00e4helepanu kehakaalu t\u00f5usule ja vajadusel selle langetamisele. Muutustega peaks alustama sammhaaval nii, et need […]<\/p>\n","protected":false},"author":34,"featured_media":0,"parent":5845,"menu_order":2,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_uag_custom_page_level_css":"","footnotes":""},"class_list":["post-6015","page","type-page","status-publish","hentry"],"acf":[],"yoast_head":"\nDiabeedi ennetus - Diabeedikeskus<\/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:\/\/www.kliinikum.ee\/diabeet\/diabeet\/diabeedi-ennetus\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Diabeedi ennetus - Diabeedikeskus\" \/>\n<meta property=\"og:description\" content=\"1. t\u00fc\u00fcpi diabeeti ei ole v\u00f5imalik ennetada ning seda ei saa kuidagi \u00e4ra hoida. 2. t\u00fc\u00fcpi diabeeti saab aga ennetada tervislikke eluviise j\u00e4rgides. 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V\u00e4hene liikumine ja liigne rasvade tarbimine hakkavad m\u00f5jutama inimeste tervist juba noores eas. Seet\u00f5ttu peab juba lapseeas p\u00f6\u00f6rama t\u00e4helepanu kehakaalu t\u00f5usule ja vajadusel selle langetamisele. 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V\u00e4hene liikumine ja liigne rasvade tarbimine hakkavad m\u00f5jutama inimeste tervist juba noores eas. Seet\u00f5ttu peab juba lapseeas p\u00f6\u00f6rama t\u00e4helepanu kehakaalu t\u00f5usule ja vajadusel selle langetamisele. Muutustega peaks alustama sammhaaval nii, et need…","_links":{"self":[{"href":"https:\/\/www.kliinikum.ee\/diabeet\/wp-json\/wp\/v2\/pages\/6015","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.kliinikum.ee\/diabeet\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.kliinikum.ee\/diabeet\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.kliinikum.ee\/diabeet\/wp-json\/wp\/v2\/users\/34"}],"replies":[{"embeddable":true,"href":"https:\/\/www.kliinikum.ee\/diabeet\/wp-json\/wp\/v2\/comments?post=6015"}],"version-history":[{"count":0,"href":"https:\/\/www.kliinikum.ee\/diabeet\/wp-json\/wp\/v2\/pages\/6015\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/www.kliinikum.ee\/diabeet\/wp-json\/wp\/v2\/pages\/5845"}],"wp:attachment":[{"href":"https:\/\/www.kliinikum.ee\/diabeet\/wp-json\/wp\/v2\/media?parent=6015"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}