Omega-3 riebal\u0173 r\u016bg\u0161tys yra b\u016btinos normaliai l\u0105steli\u0173 veiklai, o tyrimai rodo j\u0173 svarb\u0105 \u0161irdies ir kraujagysli\u0173 sistemai, u\u017edegimini\u0173 proces\u0173 reguliavimui bei normaliam triglicerid\u0173 kiekiui kraujyje. Kadangi \u017emogaus organizmas omega-3 pasigamina nepakankamai, j\u0173 reikia gauti su maistu.<\/p>\n
Da\u017eniausiai i\u0161skiriamos trys omega-3 r\u016b\u0161ys: EPA ir DHA, kuri\u0173 daugiausia yra \u017euvyje bei j\u016bros g\u0117ryb\u0117se, ir ALA, b\u016bdinga augaliniams produktams. Organizmas gali dal\u012f ALA paversti \u012f EPA ir DHA, ta\u010diau \u0161is virsmas ribotas, tod\u0117l verta derinti skirtingus \u0161altinius.<\/p>\n
Vienas patikimiausi\u0173 omega-3 \u0161altini\u0173 yra la\u0161i\u0161a. Ma\u017edaug 85 gramai termi\u0161kai apdorotos laukin\u0117s la\u0161i\u0161os gali tur\u0117ti apie 0,35 gramo EPA ir 1,22 gramo DHA, tod\u0117l mitybos specialistai da\u017enai pataria riebi\u0105 \u017euv\u012f \u012ftraukti \u012f racion\u0105 1\u20132 kartus per savait\u0119.<\/p>\n
Ne ma\u017eiau vertingos gali b\u016bti sardin\u0117s, ypa\u010d konservuotos. Apie 85 gramai sardini\u0173 pomidor\u0173 pada\u017ee gali suteikti ma\u017edaug 0,45 gramo EPA ir 0,74 gramo DHA, o tai patogu tiems, kurie ie\u0161ko greito ir lengvai pasiekiamo varianto.<\/p>\n
Dar vienas pasirinkimas \u2013 austr\u0117s, nes jos gali tur\u0117ti vis\u0173 trij\u0173 r\u016b\u0161i\u0173 omega-3. Nors j\u0173 kiekiai skiriasi pagal r\u016b\u0161\u012f ir kilm\u0119, j\u016bros g\u0117ryb\u0117s i\u0161lieka geras b\u016bdas pa\u012fvairinti mityb\u0105 ir papildyti DHA bei EPA.<\/p>\n
Tiems, kurie renkasi augalinius \u0161altinius, naudingi gali b\u016bti \u010dia s\u0117klos, graikiniai rie\u0161utai ir lin\u0173 s\u0117menys. Lin\u0173 s\u0117menis da\u017eniausiai rekomenduojama vartoti maltus, nes tuomet maistin\u0117s med\u017eiagos \u012fsisavinamos lengviau, o ALA kiekis b\u016bna geriau panaudojamas.<\/p>\n
Tarp augalini\u0173 produkt\u0173 minimos ir edamam\u0117s, tai yra jaunos soj\u0173 pupel\u0117s, kurios taip pat gali prisid\u0117ti prie ALA gavimo. Praktikoje geriausi rezultatai pasiekiami derinant \u017euv\u012f ar j\u016bros g\u0117rybes su augaliniais \u0161altiniais, kad omega-3 b\u016bt\u0173 gaunama nuosekliai ir \u012fvairiai.<\/p>\n","protected":false},"excerpt":{"rendered":"
Omega-3 svarbios \u0161ird\u017eiai ir u\u017edegimo ma\u017einimui: su\u017einokite 7 produktus, kurie padeda papildyti EPA, DHA ir ALA atsargas kasdien\u0117je mityboje.<\/p>\n","protected":false},"author":0,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[9],"tags":[26696,16005,5691,6349,1682,1490,6351],"miestas":[],"class_list":["post-53505","post","type-post","status-publish","format-standard","hentry","category-sveikata-ir-grozis","tag-austres","tag-cia-seklos","tag-graikiniai-riesutai","tag-lasisa","tag-linu-semenys","tag-omega-3","tag-sardines"],"acf":[],"_links":{"self":[{"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/posts\/53505","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=53505"}],"version-history":[{"count":0,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/posts\/53505\/revisions"}],"wp:attachment":[{"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/media?parent=53505"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/categories?post=53505"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/tags?post=53505"},{"taxonomy":"miestas","embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/miestas?post=53505"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}