Omega-3 riebal\u0173 r\u016bg\u0161tys laikomos vienomis svarbiausi\u0173 mityboje, nes siejamos su \u0161irdies ir kraujagysli\u0173, smegen\u0173 bei reg\u0117jimo funkcij\u0173 palaikymu. Mitybos specialistai pabr\u0117\u017eia, kad j\u0173 reguliariai tur\u0117t\u0173 gauti dauguma \u017emoni\u0173, ta\u010diau praktikoje da\u017enai suvalgoma per ma\u017eai.<\/p>\n
Omega-3 da\u017eniausiai minimos kalbant apie riebi\u0105 \u017euv\u012f, bet tai tik dalis tiesos. \u0160ios riebal\u0173 r\u016bg\u0161tys skirstomos \u012f ALA, EPA ir DHA, o j\u0173 \u0161altiniai ir nauda organizmui skiriasi, tod\u0117l verta suprasti, k\u0105 i\u0161 ties\u0173 dedame \u012f l\u0117k\u0161t\u0119.<\/p>\n
Did\u017eiausi EPA ir DHA kiekiai paprastai gaunami i\u0161 riebios j\u016brin\u0117s \u017euvies, pavyzd\u017eiui, la\u0161i\u0161os, skumbr\u0117s, sardini\u0173, silk\u0117s ar an\u010diuvi\u0173. B\u016btent EPA ir DHA da\u017eniausiai siejamos su triglicerid\u0173 ma\u017e\u0117jimu, u\u017edegimini\u0173 proces\u0173 slopinimu ir \u0161irdies lig\u0173 rizikos veiksni\u0173 korekcija.<\/p>\n
Augaliniuose produktuose dominuoja ALA, kurios organizmas gali paversti \u012f EPA ir DHA, ta\u010diau \u0161is virtimas paprastai b\u016bna ribotas. D\u0117l to vien tik augaliniai \u0161altiniai ne visada u\u017etikrina pakankam\u0105 EPA ir DHA kiek\u012f, ypa\u010d jei racione beveik n\u0117ra \u017euvies.<\/p>\n
Tarp augalini\u0173 omega-3 \u0161altini\u0173 da\u017eniausiai i\u0161skiriamos lin\u0173 s\u0117menys ir j\u0173 aliejus, chia s\u0117klos, graikiniai rie\u0161utai bei raps\u0173 aliejus. Praktinis patarimas paprastas: s\u0117klas verta vartoti sumaltas ar mirkytas, nes taip organizmui lengviau pasisavinti j\u0173 maistines med\u017eiagas.<\/p>\n
Pastaraisiais metais vis daugiau d\u0117mesio sulaukia omega-3 i\u0161 mikroalg\u0173, kurios yra tiesioginis DHA ir da\u017enai EPA \u0161altinis. Tai aktualu \u017emon\u0117ms, nevartojantiems \u017euvies ar jos produkt\u0173, taip pat tiems, kurie nori alternatyvos \u017euv\u0173 taukams d\u0117l skonio ar toleravimo.<\/p>\n
Specialistai primena, kad omega-3 poveikis labiausiai atsiskleid\u017eia tada, kai jos tampa bendros sveikos mitybos dalimi, o ne vienkartiniu sprendimu. Renkantis papildus svarbu atkreipti d\u0117mes\u012f \u012f EPA ir DHA kiek\u012f, o turint l\u0117tini\u0173 lig\u0173 ar vartojant krauj\u0105 skystinan\u010dius vaistus \u2013 pasitarti su gydytoju.<\/p>\n","protected":false},"excerpt":{"rendered":"
Omega-3 svarbios \u0161ird\u017eiai ir smegenims, ta\u010diau j\u0173 gauname ne tik i\u0161 \u017euvies: tinka s\u0117klos, aliejai ir mikroalgos, o ALA virtimas \u012f DHA ribotas.<\/p>\n","protected":false},"author":0,"featured_media":26936,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[13],"tags":[7034,1682,246,1490,17300,1489,12466],"miestas":[],"class_list":["post-26935","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kultura","tag-chia-seklos","tag-linu-semenys","tag-mityba","tag-omega-3","tag-riebalu-rugstys","tag-zuvu-taukai","tag-zuvys"],"acf":[],"_links":{"self":[{"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/posts\/26935","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=26935"}],"version-history":[{"count":0,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/posts\/26935\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/media\/26936"}],"wp:attachment":[{"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/media?parent=26935"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/categories?post=26935"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/tags?post=26935"},{"taxonomy":"miestas","embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/miestas?post=26935"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}