{"id":8665,"date":"2026-04-20T23:51:36","date_gmt":"2026-04-20T23:51:36","guid":{"rendered":"https:\/\/cp.snarskis.lt\/index.php\/2026\/04\/20\/lasisa-ar-skumbre-kuri-zuvis-turi-daugiau-omega-3-ir-vitaminu-skirtumai-nustebins\/"},"modified":"2026-04-20T23:51:36","modified_gmt":"2026-04-20T23:51:36","slug":"lasisa-ar-skumbre-kuri-zuvis-turi-daugiau-omega-3-ir-vitaminu-skirtumai-nustebins","status":"publish","type":"post","link":"https:\/\/cp.snarskis.lt\/index.php\/2026\/04\/20\/lasisa-ar-skumbre-kuri-zuvis-turi-daugiau-omega-3-ir-vitaminu-skirtumai-nustebins\/","title":{"rendered":"La\u0161i\u0161a ar skumbr\u0117: kuri \u017euvis turi daugiau omega-3 ir vitamin\u0173? Skirtumai nustebins"},"content":{"rendered":"<h2>Kuo naudinga \u017euvis<\/h2>\n<p>La\u0161i\u0161a ir skumbr\u0117 \u2013 puik\u016bs omega-3 riebal\u0173 r\u016bg\u0161\u010di\u0173 \u0161altiniai. \u0160ios med\u017eiagos siejamos su \u0161irdies ir smegen\u0173 veiklos palaikymu, imunin\u0117s sistemos stiprinimu ir kraujagysli\u0173 funkcijos gerinimu.<\/p>\n<p>Amerikos \u0161irdies asociacija nurodo, kad rekomenduojama per savait\u0119 suvalgyti dvi porcijas riebios \u017euvies \u2013 po ma\u017edaug 85 g.<\/p>\n<p>Apytiksl\u0117 maistin\u0117 vert\u0117 85 g skumbr\u0117s:<\/p>\n<ul>\n<li>baltymai \u2013 20 g<\/li>\n<li>riebalai \u2013 15 g<\/li>\n<li>so\u010di\u0173j\u0173 riebal\u0173 \u2013 3,5 g<\/li>\n<li>mononeso\u010di\u0173j\u0173 riebal\u0173 \u2013 6 g<\/li>\n<li>kalcis \u2013 12,8 mg<\/li>\n<li>gele\u017eis \u2013 1,3 mg<\/li>\n<li>magnis \u2013 82,4 mg<\/li>\n<li>fosforas \u2013 236 mg<\/li>\n<li>kalis \u2013 341 mg<\/li>\n<\/ul>\n<p>Apytiksl\u0117 maistin\u0117 vert\u0117 85 g la\u0161i\u0161os:<\/p>\n<ul>\n<li>baltymai \u2013 21,6 g<\/li>\n<li>riebalai \u2013 6,9 g<\/li>\n<li>so\u010di\u0173j\u0173 riebal\u0173 \u2013 1 g<\/li>\n<li>mononeso\u010di\u0173j\u0173 riebal\u0173 \u2013 2,3 g<\/li>\n<li>kalcis \u2013 12,8 mg<\/li>\n<li>gele\u017eis \u2013 0,9 mg<\/li>\n<li>magnis \u2013 31,4 mg<\/li>\n<li>fosforas \u2013 218 mg<\/li>\n<li>kalis \u2013 534 mg<\/li>\n<\/ul>\n<p>Organizmas omega-3 riebal\u0173 r\u016bg\u0161\u010di\u0173 pasigamina nepakankamai, tod\u0117l j\u0173 svarbu gauti su maistu.<\/p>\n<p>Omega-3 kiekis ir r\u016b\u0161ys \u017euvyje gali priklausyti ir nuo to, kaip ji u\u017eauginta. Neretai dirbtinai augintoje \u017euvyje omega-3 kiekis b\u016bna didesnis nei laukin\u0117je.<\/p>\n<h2>Kuri \u017euvis turi daugiau omega-3<\/h2>\n<p>I\u0161skiriami trys pagrindiniai omega-3 riebal\u0173 r\u016bg\u0161\u010di\u0173 tipai:<\/p>\n<ul>\n<li>alfa-linoleno r\u016bg\u0161tis (ALR) \u2013 da\u017eniausiai randama augaliniuose aliejuose, pavyzd\u017eiui, lin\u0173 s\u0117men\u0173, raps\u0173 ar soj\u0173<\/li>\n<li>eikozapentaeno r\u016bg\u0161tis (EPR) \u2013 daugiausia aptinkama \u017euvyje ir j\u016bros g\u0117ryb\u0117se<\/li>\n<li>dokozaheksaeno r\u016bg\u0161tis (DHR) \u2013 daugiausia aptinkama \u017euvyje ir j\u016bros g\u0117ryb\u0117se<\/li>\n<\/ul>\n<p>Bendras omega-3 kiekis skirtingose \u017euvyse paprastai nurodomas toks:<\/p>\n<ul>\n<li>skumbr\u0117je \u2013 2,5\u20135,0 g \/ 100 g<\/li>\n<li>la\u0161i\u0161oje \u2013 1,5\u20132,5 g \/ 100 g<\/li>\n<\/ul>\n<h2>Skumbr\u0117s ir la\u0161i\u0161os vartojimo nauda<\/h2>\n<p>Riebioje \u017euvyje esan\u010dios maistin\u0117s med\u017eiagos gali b\u016bti siejamos su \u0161iomis naudomis sveikatai:<\/p>\n<ul>\n<li>s\u0105nari\u0173 ir kaul\u0173 b\u016bkl\u0117s palaikymu<\/li>\n<li>geresne kraujotaka \u012f smegenis<\/li>\n<li>neuroprotekciniu poveikiu<\/li>\n<li>pagalba kontroliuojant kraujosp\u016bd\u012f<\/li>\n<li>vaisiaus ir k\u016bdiki\u0173 nerv\u0173 sistemos vystymosi palaikymu<\/li>\n<li>tromb\u0173 susidarymo kraujagysl\u0117se rizikos ma\u017einimu<\/li>\n<li>u\u017edegimini\u0173 proces\u0173 slopinimu<\/li>\n<li>kai kuri\u0173 l\u0117tini\u0173 lig\u0173 rizikos ma\u017einimu<\/li>\n<li>aki\u0173 sveikatos palaikymu<\/li>\n<\/ul>\n<p>Vis d\u0117lto svarbu \u012fvertinti ir galimas rizikas. Jei \u017emogus alergi\u0161kas \u017euviai ar j\u016bros g\u0117ryb\u0117ms, net ir nedidelis kiekis gali sukelti reakcij\u0105 \u2013 b\u0117rim\u0105, tinim\u0105 ar kv\u0117pavimo pasunk\u0117jim\u0105.<\/p>\n<p>Taip pat \u017euvyje yra purin\u0173, kurie gali didinti \u0161lapimo r\u016bg\u0161ties kiek\u012f, tod\u0117l sergant podagra ar da\u017enai patiriant pa\u016bm\u0117jimus riebi\u0105 \u017euv\u012f, \u012fskaitant skumbr\u0119, vert\u0117t\u0173 riboti.<\/p>\n<p>Skumbr\u0117 ir la\u0161i\u0161a greitai genda. Netinkamai laikoma \u017euvis gali sukelti apsinuodijim\u0105 histaminu \u2013 paraudim\u0105, galvos skausm\u0105 ar pykinim\u0105.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kuo naudinga \u017euvis La\u0161i\u0161a ir skumbr\u0117 \u2013 puik\u016bs omega-3 riebal\u0173 r\u016bg\u0161\u010di\u0173 \u0161altiniai. \u0160ios med\u017eiagos siejamos su \u0161irdies ir smegen\u0173 veiklos palaikymu, imunin\u0117s sistemos stiprinimu ir kraujagysli\u0173 funkcijos gerinimu. Amerikos \u0161irdies asociacija nurodo, kad rekomenduojama per savait\u0119 suvalgyti dvi porcijas riebios \u017euvies \u2013 po ma\u017edaug 85 g. Apytiksl\u0117 maistin\u0117 vert\u0117 85 g skumbr\u0117s: baltymai \u2013 20 [&hellip;]<\/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":[1],"tags":[],"miestas":[],"class_list":["post-8665","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":[],"_links":{"self":[{"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/posts\/8665","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=8665"}],"version-history":[{"count":0,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/posts\/8665\/revisions"}],"wp:attachment":[{"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/media?parent=8665"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/categories?post=8665"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/tags?post=8665"},{"taxonomy":"miestas","embeddable":true,"href":"https:\/\/cp.snarskis.lt\/index.php\/wp-json\/wp\/v2\/miestas?post=8665"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}