{"id":126592,"date":"2025-10-02T12:37:37","date_gmt":"2025-10-02T09:37:37","guid":{"rendered":"https:\/\/www.santaka.info\/?p=126592"},"modified":"2025-10-02T12:37:43","modified_gmt":"2025-10-02T09:37:43","slug":"norite-maziau-sirgti-saltuoju-sezonu-ismokite-kvepuoti-kaip-kudikiai","status":"publish","type":"post","link":"https:\/\/www.santaka.info\/index.php\/2025\/10\/02\/norite-maziau-sirgti-saltuoju-sezonu-ismokite-kvepuoti-kaip-kudikiai\/","title":{"rendered":"Norite ma\u017eiau sirgti \u0161altuoju sezonu? I\u0161mokite kv\u0117puoti kaip k\u016bdikiai"},"content":{"rendered":"<p><strong>At\u0117jus \u0161altajam sezonui, daugelis griebiasi arbat\u0173, vitamin\u0173 ar papild\u0173, ie\u0161kodami stebuklingo b\u016bdo, kaip sustiprinti imunitet\u0105. Ta\u010diau vien\u0105 veiksmingiausi\u0173 ginkl\u0173 turime kiekvienas \u2013 tai taisyklingas kv\u0117pavimas. Medikai sako, kad vos 15 minu\u010di\u0173 kv\u0117pavimo pratim\u0173 ryte ir vakare gali pad\u0117ti organizmui geriau apsiginti nuo virus\u0173.<\/strong><\/p><p>\u201eDaugelis m\u016bs\u0173 kv\u0117puojame netaisyklingai, nors tai atrodo toks paprastas dalykas. Prisiminkime k\u016bdikius \u2013 jie kv\u0117puoja tik per nos\u012f, o atsiradus slogytei verkia, nes per burn\u0105 kv\u0117puoti tiesiog nemoka. B\u016btent kv\u0117pavimas nosimi u\u017etikrina, kad oras b\u016bt\u0173 su\u0161ildytas, sudr\u0117kintas ir apsaugotas nuo dulki\u0173 bei mikrob\u0173. Kv\u0117puojant per burn\u0105 \u0161is nat\u016bralus filtras nebeveikia\u201c, \u2013 ai\u0161kina vidaus lig\u0173 gydytoja Daiva Citvarien\u0117.<\/p><p><strong>Gryname ore bet kokiu oru<\/strong><\/p><p>Anot gydytojos, ruden\u012f m\u016bs\u0173 organizmas patiria daug i\u0161\u0161\u016bki\u0173. Temperat\u016bros svyravimai, dr\u0117gm\u0117 ir v\u0117jas dirgina kv\u0117pavimo takus, o trump\u0117jan\u010dios dienos ma\u017eina vitamino D kiek\u012f, kuris b\u016btinas imunitetui. Po vasaros atostog\u0173 da\u017enai gr\u012f\u017eta stresas ir intensyvus darbo ritmas, o kartu \u2013 silpnesn\u0117 organizmo gynyba. Visa tai sukuria palankias s\u0105lygas virusams plisti.<\/p><p>\u201e\u0160iandien \u017einoma apie 130 virus\u0173, galin\u010di\u0173 u\u017ekr\u0117sti \u017emog\u0173, ir jie nuolat ie\u0161ko silpn\u0173 viet\u0173 m\u016bs\u0173 organizme. Jei gleivin\u0117 sausa ar nusilpusi, virusams prasiskverbti \u012f organizm\u0105 tampa daug lengviau\u201c, \u2013 sako Bir\u0161tono sanatorijos \u201eVersm\u0117\u201c gydytoja D. Citvarien\u0117.<\/p><p>Didel\u0119 \u012ftak\u0105 m\u016bs\u0173 organizmui turi ir tai, kad at\u0161alus orams daugiau laiko praleid\u017eiame u\u017edarose patalpose. Rekomenduojama bent valand\u0105 per dien\u0105 praleisti lauke, nepaisant oro s\u0105lyg\u0173.<\/p><p>\u201eNet debesuot\u0105 dien\u0105 m\u016bs\u0173 organizmas gauna ultravioletini\u0173 spinduli\u0173, kurie padeda reguliuoti imunin\u0119 sistem\u0105 ir skatina odos l\u0105steles gaminti vitamin\u0105 D. Be to, \u0161vie\u017eias oras ma\u017eina nosies ir gerkl\u0117s gleivin\u0117s sausum\u0105, o dr\u0117gm\u0117 ir \u0161iek tiek v\u0117sesnis oras stiprina kv\u0117pavimo takus, tod\u0117l virusams stampa sunkiau prasiskverbti\u201c, \u2013 paai\u0161kina specialist\u0117.<\/p><p><strong>Veiksmingiausi kv\u0117pavimo pratimai<\/strong><\/p><p>Norint sustiprinti imunitet\u0105, kasdien verta skirti laiko kv\u0117pavimo pratimams \u2013 vos keliolika minu\u010di\u0173 ryte ir vakare gali pad\u0117ti organizmui geriau apsiginti nuo virus\u0173.<\/p><p>\u201eKv\u0117pavimas gali daryti tikrus stebuklus. I\u0161mok\u0119 specialias technikas, kv\u0117pavimo pratimais galime suma\u017einti net stuburo skausmus. Kalbant apie imunitet\u0105, tokie pratimai padeda geriau ventiliuoti plau\u010dius \u2013 kraujas gauna daugiau deguonies, o audiniai \u2013 energijos. Kai organizmo l\u0105stel\u0117s pakankamai apr\u016bpintos deguonimi, jos kur kas efektyviau kovoja su virusais ir bakterijomis\u201c, \u2013 ai\u0161kina vidaus lig\u0173 gydytoja.<\/p><p>Vienas lengviausiai i\u0161mokstam\u0173, bet ypa\u010d nauding\u0173 kv\u0117pavimo pratim\u0173 \u2013 pilvo, arba diafragminis, kv\u0117pavimas. J\u012f atlikti labai paprasta: patogiai atsis\u0117skite arba atsigulkite, vien\u0105 rank\u0105 pad\u0117kite ant kr\u016btin\u0117s, kit\u0105 \u2013 ant pilvo. L\u0117tai \u012fkv\u0117pkite per nos\u012f, stengdamiesi, kad kilnot\u0173si pilvas, o kr\u016btin\u0117 beveik nejud\u0117t\u0173. Tada l\u0117tai i\u0161kv\u0117pkite per nos\u012f arba \u0161iek tiek per burn\u0105, or\u0105 i\u0161leisdami pilvu. \u0160\u012f pratim\u0105 kartoti reikia bent 5\u201310 minu\u010di\u0173. Tokia nedidel\u0117 mank\u0161ta ne tik gerina plau\u010di\u0173 ventiliacij\u0105, bet ir stimuliuoja klajokl\u012f (vagus) nerv\u0105, kuris aktyvina parasimpatin\u0119 nerv\u0173 sistem\u0105, skatina imunin\u0117s sistemos atsak\u0105.<\/p><p><strong>Kaip suma\u017einti stres\u0105?<\/strong><\/p><p>Pasak D. Citvarien\u0117s, tam tikri kv\u0117pavimo pratimai ypa\u010d veiksmingi ma\u017einant stres\u0105, o b\u016btent jis \u017eenkliai silpnina imunitet\u0105 ir palengvina virus\u0173 patekim\u0105 \u012f organizm\u0105. Viena veiksmingiausi\u0173 technik\u0173 \u2013 4-7-8 kv\u0117pavimas: \u012fkvepiama per nos\u012f 4 sekundes, kv\u0117pavimas sulaikomas 7 sekundes, o i\u0161kvepiama l\u0117tai per burn\u0105 8 sekundes. \u0160\u012f cikl\u0105 rekomenduojama kartoti 4\u20136 kartus, o prireikus \u2013 kelis kartus per dien\u0105. Toks kv\u0117pavimas ramina nerv\u0173 sistem\u0105, ma\u017eina streso hormono \u2013 kortizolio \u2013 kiek\u012f, gerina kraujotak\u0105 ir padeda organizmui stiprinti atsparum\u0105 infekcijoms.<\/p><p>\u201eNorint jausti efekt\u0105, kv\u0117pavimo pratimus reikia atlikti nuosekliai. Juos galima i\u0161mokti ir savaranki\u0161kai, ta\u010diau pirmuosius kartus geriausia atlikti kartu su kineziterapeutu \u2013 tam, kad \u017einotum\u0117te, kaip tai daryti taisyklingai. \u0160i\u0173 technik\u0173 mokome ir sanatorijoje, o i\u0161moktus pratimus v\u0117liau galima praktikuoti pu\u0161yne, kur j\u0173 poveikis dar labiau sustipr\u0117ja\u201c, \u2013 sako Bir\u0161tono sanatorijos \u201eVersm\u0117\u201c specialist\u0117.&nbsp;&nbsp;<\/p><p><strong>Skys\u010diai ir pakankamas poilsis<\/strong><\/p><p>Gydytoja primena nepamir\u0161ti ir kit\u0173 prevencini\u0173 priemoni\u0173, kurios padeda apsisaugoti nuo virus\u0173. Pirmiausia \u2013 reguliariai v\u0117dinti namus ir darbo patalpas. Antra \u2013 da\u017eniau tvarkyti namus ir kruop\u0161\u010diai \u0161alinti dulkes, nes jos silpnina imunitet\u0105 ir dirgina kv\u0117pavimo tak\u0173 gleivines.<\/p><p>\u201eVasar\u0105 galime sau leisti kiek v\u0117liau eiti miegoti, o \u0161altuoju sezonu ypa\u010d svarbu laikytis darbo ir poilsio re\u017eimo. Pakankamas miegas stiprina imunitet\u0105, o jo tr\u016bkumas organizm\u0105 silpnina labiau nei bet kas kitas. Susikaupus nuovargiui, net menkiausias virusas gali paguldyti \u012f lov\u0105\u201c, \u2013 d\u0117mes\u012f atkreipia gydytoja D. Citvarien\u0117.<\/p><p>Reik\u0117t\u0173 nepamir\u0161ti ir skys\u010di\u0173. Vanduo ar \u0161iltos arbatos gerina kraujotak\u0105, dr\u0117kina gleivines ir neleid\u017eia virusams \u012fsitvirtinti.&nbsp;<\/p><p>\u201ePajut\u0119 pirmuosius simptomus, leiskite sau pails\u0117ti. Niekas taip gerai negydo, kaip tinginio re\u017eimas\u201c, \u2013 pastebi \u201eVersm\u0117\u201c gydytoja.&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>At\u0117jus \u0161altajam sezonui, daugelis griebiasi arbat\u0173, vitamin\u0173 ar papild\u0173, ie\u0161kodami stebuklingo b\u016bdo, kaip sustiprinti imunitet\u0105. Ta\u010diau vien\u0105 veiksmingiausi\u0173 ginkl\u0173 turime kiekvienas \u2013 tai taisyklingas kv\u0117pavimas. Medikai sako, kad vos 15&#8230; <\/p>\n","protected":false},"author":13,"featured_media":126593,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"pmpro_default_level":"","jetpack_post_was_ever_published":false,"_FSMCFIC_featured_image_caption":"","_FSMCFIC_featured_image_nocaption":"","_FSMCFIC_featured_image_hide":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[26],"tags":[],"class_list":["post-126592","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sveikata","pmpro-has-access"],"featured_image_urls":{"full":["https:\/\/www.santaka.info\/wp-content\/uploads\/2025\/10\/Daiva-Citvariene-scaled.jpg",2560,1707,false],"thumbnail":["https:\/\/www.santaka.info\/wp-content\/uploads\/2025\/10\/Daiva-Citvariene-150x150.jpg",150,150,true],"medium":["https:\/\/www.santaka.info\/wp-content\/uploads\/2025\/10\/Daiva-Citvariene-300x200.jpg",300,200,true],"medium_large":["https:\/\/www.santaka.info\/wp-content\/uploads\/2025\/10\/Daiva-Citvariene-768x512.jpg",768,512,true],"large":["https:\/\/www.santaka.info\/wp-content\/uploads\/2025\/10\/Daiva-Citvariene-1024x683.jpg",1024,683,true],"1536x1536":["https:\/\/www.santaka.info\/wp-content\/uploads\/2025\/10\/Daiva-Citvariene-1536x1024.jpg",1536,1024,true],"2048x2048":["https:\/\/www.santaka.info\/wp-content\/uploads\/2025\/10\/Daiva-Citvariene-2048x1365.jpg",2048,1365,true],"post-thumbnail":["https:\/\/www.santaka.info\/wp-content\/uploads\/2025\/10\/Daiva-Citvariene-600x400.jpg",600,400,true],"visualnews_post_thumb":["https:\/\/www.santaka.info\/wp-content\/uploads\/2025\/10\/Daiva-Citvariene-600x400.jpg",600,400,true],"woocommerce_thumbnail":["https:\/\/www.santaka.info\/wp-content\/uploads\/2025\/10\/Daiva-Citvariene-300x300.jpg",300,300,true],"woocommerce_single":["https:\/\/www.santaka.info\/wp-content\/uploads\/2025\/10\/Daiva-Citvariene-600x400.jpg",600,400,true],"woocommerce_gallery_thumbnail":["https:\/\/www.santaka.info\/wp-content\/uploads\/2025\/10\/Daiva-Citvariene-100x100.jpg",100,100,true]},"author_info":{"info":["Gidas"]},"category_info":"<a href=\"https:\/\/www.santaka.info\/index.php\/category\/sveikata\/\" rel=\"category tag\">Sveikata<\/a>","tag_info":"Sveikata","comment_count":"0","jetpack_featured_media_url":"https:\/\/www.santaka.info\/wp-content\/uploads\/2025\/10\/Daiva-Citvariene-scaled.jpg","jetpack_sharing_enabled":true,"jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/www.santaka.info\/index.php\/wp-json\/wp\/v2\/posts\/126592","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.santaka.info\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.santaka.info\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.santaka.info\/index.php\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.santaka.info\/index.php\/wp-json\/wp\/v2\/comments?post=126592"}],"version-history":[{"count":1,"href":"https:\/\/www.santaka.info\/index.php\/wp-json\/wp\/v2\/posts\/126592\/revisions"}],"predecessor-version":[{"id":126594,"href":"https:\/\/www.santaka.info\/index.php\/wp-json\/wp\/v2\/posts\/126592\/revisions\/126594"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.santaka.info\/index.php\/wp-json\/wp\/v2\/media\/126593"}],"wp:attachment":[{"href":"https:\/\/www.santaka.info\/index.php\/wp-json\/wp\/v2\/media?parent=126592"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.santaka.info\/index.php\/wp-json\/wp\/v2\/categories?post=126592"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.santaka.info\/index.php\/wp-json\/wp\/v2\/tags?post=126592"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}