{"id":11346,"date":"2026-04-23T18:19:23","date_gmt":"2026-04-23T18:19:23","guid":{"rendered":"https:\/\/cp.snarskis.lt\/index.php\/2026\/04\/23\/kuri-zuvis-sveikatai-naudingiausia-dietologai-isskyre-lasisa-ir-mazas-omega-3-zuvis\/"},"modified":"2026-04-23T18:19:23","modified_gmt":"2026-04-23T18:19:23","slug":"kuri-zuvis-sveikatai-naudingiausia-dietologai-isskyre-lasisa-ir-mazas-omega-3-zuvis","status":"publish","type":"post","link":"https:\/\/cp.snarskis.lt\/index.php\/2026\/04\/23\/kuri-zuvis-sveikatai-naudingiausia-dietologai-isskyre-lasisa-ir-mazas-omega-3-zuvis\/","title":{"rendered":"Kuri \u017euvis sveikatai naudingiausia: dietologai i\u0161skyr\u0117 la\u0161i\u0161\u0105 ir ma\u017eas omega-3 \u017euvis"},"content":{"rendered":"

\u017duvis laikoma vienu vertingiausi\u0173 baltym\u0173 \u0161altini\u0173, ta\u010diau ne visos r\u016b\u0161ys kasdien\u0117je mityboje yra vienodai naudingos. Dietologai pabr\u0117\u017eia, kad renkantis svarbu \u017ei\u016br\u0117ti ne tik \u012f baltym\u0173 kiek\u012f, bet ir \u012f omega-3 riebal\u0173 r\u016bg\u0161tis, vitaminus, mineralus bei galim\u0105 ter\u0161al\u0173, pavyzd\u017eiui, gyvsidabrio, rizik\u0105.<\/p>\n

Kaip vienas universaliausi\u0173 pasirinkim\u0173 da\u017eniausiai minima la\u0161i\u0161a: joje gausu kokybi\u0161k\u0173 baltym\u0173, vitamino D, seleno, taip pat ilgos grandin\u0117s omega-3 riebal\u0173 r\u016bg\u0161\u010di\u0173 EPA ir DHA. \u0160ios med\u017eiagos siejamos su \u0161irdies ir kraujagysli\u0173 sistemos apsauga, u\u017edegimini\u0173 proces\u0173 ma\u017einimu ir smegen\u0173 funkcijos palaikymu.<\/p>\n

La\u0161i\u0161a: kod\u0117l ji da\u017eniausiai pirmoje vietoje<\/h2>\n

EPA ir DHA laikomos svarbiausiomis omega-3 formomis, nes organizmas jas naudoja tiesiogiai, o i\u0161 augalini\u0173 \u0161altini\u0173 gaunam\u0105 ALA paver\u010dia \u012f EPA ir DHA tik ribotai. D\u0117l to riebios \u017euvys, tokios kaip la\u0161i\u0161a, da\u017enai rekomenduojamos kaip prakti\u0161kas b\u016bdas padidinti omega-3 suvartojim\u0105 su maistu.<\/p>\n

Skiriama laukin\u0117 ir u\u017eauginta la\u0161i\u0161a, o j\u0173 maistin\u0117 vert\u0117 ir sud\u0117tis gali skirtis. Laukin\u0117 la\u0161i\u0161a da\u017enai \u012fvardijama kaip liesesn\u0117, o u\u017eaugintos \u017euvies riebal\u0173 kiekis gali b\u016bti didesnis, nes jis priklauso nuo pa\u0161aro ir auginimo s\u0105lyg\u0173.<\/p>\n

\u201eOmega-3 yra nepakei\u010diamos riebal\u0173 r\u016bg\u0161tys, turin\u010dios daug \u012frodyt\u0173 naud\u0173 sveikatai, o dalis galim\u0173 poveiki\u0173 vis dar aktyviai tiriama\u201c, \u2013 sak\u0117 Johns Hopkinso universiteto visuomen\u0117s sveikatos mokyklos epidemiologas dietologas Andrew Thorn-Lyman.<\/p>\n

Ma\u017eos \u017euvys: da\u017enai dar geresnis omega-3 \u0161altinis<\/h2>\n

Nors la\u0161i\u0161a i\u0161lieka populiariausiu pasirinkimu, specialistai atkreipia d\u0117mes\u012f \u012f ma\u017eas riebias \u017euvis, pavyzd\u017eiui, sardines ir an\u010diuvius. Jos taip pat turi daug omega-3, o d\u0117l \u017eemesn\u0117s vietos mitybos grandin\u0117je paprastai sukaupia ma\u017eiau gyvsidabrio nei didel\u0117s pl\u0117\u0161rios \u017euvys.<\/p>\n

Valgant ma\u017eas \u017euvis da\u017enai suvalgoma ir daugiau j\u0173 dali\u0173, pavyzd\u017eiui, mink\u0161t\u0173 kaul\u0173, tod\u0117l papildomai gaunama kalcio. Tokie pasirinkimai gali b\u016bti patog\u016bs ir prakti\u0161ki, ypa\u010d jei renkamasi konservuotos sardin\u0117s ar an\u010diuviai.<\/p>\n

K\u0105 rinktis da\u017eniausiai ir kaip nepersistengti<\/h2>\n

Da\u017enai rekomenduojamos riebios \u0161alt\u0173j\u0173 vanden\u0173 \u017euvys, tokios kaip la\u0161i\u0161a, skumbr\u0117, silk\u0117, sardin\u0117s ir an\u010diuviai, nes jos turi daug omega-3 ir paprastai laikomos saugesniu pasirinkimu d\u0117l ma\u017eesn\u0117s ter\u0161al\u0173 rizikos. Vis d\u0117lto mitybos specialistai pabr\u0117\u017eia \u012fvairov\u0117s princip\u0105: kei\u010diant \u017euv\u0173 r\u016b\u0161is lengviau gauti platesn\u012f mikroelement\u0173 spektr\u0105.<\/p>\n

Praktin\u0117 gair\u0117, kuri\u0105 da\u017enai mini visuomen\u0117s sveikatos institucijos, yra valgyti \u017euv\u012f ma\u017edaug 2 kartus per savait\u0119, ypa\u010d renkantis riebias \u017euvis. Tai padeda gauti omega-3 ir kartu i\u0161laikyti subalansuot\u0105 racion\u0105, neapsiribojant vienu produktu.<\/p>\n

\u201eStipriausi \u012frodymai sieja omega-3 naud\u0105 su \u0161irdies sveikata, ypa\u010d kai jos gaunamos su \u017euvimi, o ne su maisto papildais\u201c, \u2013 sak\u0117 A. Thorn-Lyman.<\/p>\n

\u0160altiniai:<\/p>\n

– https:\/\/ods.od.nih.gov\/factsheets\/Omega3FattyAcids-HealthProfessional\/<\/p>\n

– https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/fats\/fish-and-omega-3-fatty-acids<\/p>\n

– https:\/\/www.fda.gov\/food\/consumers\/advice-about-eating-fish<\/p>\n

– https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7766777\/<\/p>\n","protected":false},"excerpt":{"rendered":"

\u017duvis laikoma vienu vertingiausi\u0173 baltym\u0173 \u0161altini\u0173, ta\u010diau ne visos r\u016b\u0161ys kasdien\u0117je mityboje yra vienodai naudingos. Dietologai pabr\u0117\u017eia, kad renkantis svarbu \u017ei\u016br\u0117ti ne tik \u012f baltym\u0173 kiek\u012f, bet ir \u012f omega-3 riebal\u0173 r\u016bg\u0161tis, vitaminus, mineralus bei galim\u0105 ter\u0161al\u0173, pavyzd\u017eiui, gyvsidabrio, rizik\u0105. Kaip vienas universaliausi\u0173 pasirinkim\u0173 da\u017eniausiai minima la\u0161i\u0161a: joje gausu kokybi\u0161k\u0173 baltym\u0173, vitamino D, seleno, taip […]<\/p>\n","protected":false},"author":0,"featured_media":11347,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[8],"tags":[],"miestas":[],"class_list":["post-11346","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sveikata"],"acf":[],"_links":{"self":[{"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/posts\/11346","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/comments?post=11346"}],"version-history":[{"count":0,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/posts\/11346\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/media\/11347"}],"wp:attachment":[{"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/media?parent=11346"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/categories?post=11346"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/tags?post=11346"},{"taxonomy":"miestas","embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/miestas?post=11346"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}