Kai kurie rie\u0161utai, pavyzd\u017eiui, migdolai ar graikiniai rie\u0161utai \u2013 itin populiar\u016bs tarp sveikos mitybos propaguotoj\u0173, bet i\u0161 ties\u0173, visi rie\u0161utai \u2013 puikus monoso\u010di\u0173j\u0173 ir polineso\u010di\u0173j\u0173 riebal\u0173 r\u016bg\u0161\u010di\u0173, baltym\u0173, l\u0105stelienos, vitamino E, K, \u012fvairi\u0173 mineral\u0173, karotenoid\u0173, antioksidant\u0173 \u0161altinis. Kod\u0117l gi dar verta valgyti rie\u0161utus?<\/p>\n
Saugo \u0161ird\u012f<\/p>\n
Per pastaruosius 30 met\u0173 atlikta nema\u017eai rie\u0161ut\u0173 naud\u0105 \u0161ird\u017eiai \u012frod\u017eiusi\u0173 tyrim\u0173, \u0161tai 2017 m. \u017eurnale Journal of the American College of Cardiology<\/i> buvo apra\u0161omi 3, daugiau nei 210 t\u016bkst. \u017emoni\u0173 duomenis analizav\u0119 tyrimai. Nustatyta, kad penkiskart per savait\u0119 valgydami po ma\u017edaug 30 g rie\u0161ut\u0173, tyrimo dalyviai 14 proc. suma\u017eino rizik\u0105 patirti infarkt\u0105 ir 20 proc. suma\u017eino rizik\u0105 susirgti koronarine \u0161irdies liga. Be abejo, rie\u0161ut\u0173 m\u0117g\u0117jai ir \u0161iaip da\u017eniau rinkdavosi sveik\u0105 gyvenimo b\u016bd\u0105, tad j\u0173 \u0161irdis gal\u0117jo b\u016bti sveikesn\u0117 ir d\u0117l to.<\/p>\n
Reguliuoja svor\u012f<\/p>\n
Taip, rie\u0161utai \u2013 itin kaloringi, nes juos sudaro riebalai, ta\u010diau retkar\u010diais u\u017ekand\u017eiaudami rie\u0161utais svorio tikrai nepriaugsite. I\u0161 ties\u0173, 2019 m. rugs\u0117j\u012f \u017eurnale BMJ <\/i>apra\u0161ytame tyrime skelbiama, kad prad\u0117j\u0119 valgyti vos 15 g daugiau rie\u0161ut\u0173 per dien\u0105, tyrimo dalyviai suma\u017eino tikimyb\u0119 priaugti svorio. Be abejo, visur ir visada svarbu saikas \u2013 u\u017etenka tik 30 g rie\u0161ut\u0173, t.y.\u00a0 ma\u017edaug 24 migdol\u0173, 14 graikini\u0173 rie\u0161ut\u0173, 48 pistacij\u0173, 35 \u017eem\u0117s rie\u0161ut\u0173, 18 anakard\u017ei\u0173 ir t.t. Rie\u0161utais skaninkite m\u0117gstam\u0105 ko\u0161\u0119, jogurt\u0105, salotas.<\/p>\n
Ma\u017eina v\u0117\u017eio rizik\u0105<\/p>\n
2013\u00a0 m. \u017eurnale BMC Medicine<\/i> apra\u0161ytas tyrimas, kurio dalyviai 40 proc. suma\u017eino rizik\u0105 mirti nuo\u00a0 v\u0117\u017eio valgydami vos 3 porcijas rie\u0161ut\u0173 per savait\u0119. Teigiama, kad rie\u0161ut\u0173 sudedamosios dalys teigiamai veikia DNR ir stabdo v\u0117\u017eio plitim\u0105.<\/p>\n
Gerina \u017earnyno veikl\u0105<\/p>\n
Su rie\u0161utais gaunama l\u0105steliena veikia kaip ger\u0173j\u0173 \u017earnyno bakterij\u0173 pagalbininkai probiotikai.\u00a0 Deja, bet dauguma \u017emoni\u0173 nevalgo u\u017etektinai l\u0105stelienos \u2013 vyrai tur\u0117t\u0173 suvalgyti 38 g per dien\u0105, o moterys \u2013 25 g, o valgydami daugiau rie\u0161ut\u0173, gausite ir daugiau l\u0105stelienos: 30 g rie\u0161ut\u0173 lygu 3,3 g l\u0105stelienos.<\/p>\n
O rie\u0161ut\u0173 aliejai?<\/p>\n
Rie\u0161ut\u0173\u00a0 aliejai l\u0105stelienos, \u017einoma, nesuteiks, ta\u010diau jais gardindami savo patiekalus gausite neso\u010di\u0173j\u0173 riebal\u0173 r\u016bg\u0161\u010di\u0173, kurios skatina \u0161ird\u017eiai reikaling\u0173 omega-3, omega-6 ir omega-9 riebi\u0173j\u0173 r\u016bg\u0161\u010di\u0173 gamyb\u0105. Rie\u0161ut\u0173 aliejaus skonis \u2013 pikanti\u0161kas, bet sodrus, tad gali patikti ne visiems, ta\u010diau naujus skonius visada verta i\u0161m\u0117ginti.<\/p>\n
O jei negaliu valgyti rie\u0161ut\u0173?<\/p>\n
Jei esate alergi\u0161ki rie\u0161utams, i\u0161 j\u0173 gaunam\u0173 nauding\u0173j\u0173 med\u017eiag\u0173 galite gauti i\u0161 kit\u0173 sveik\u0173 maisto produkt\u0173, pavyzd\u017eiui, la\u0161i\u0161os, kiau\u0161ini\u0173, \u010dia, saul\u0117gr\u0105\u017e\u0173 s\u0117kl\u0173, lin\u0173 s\u0117men\u0173, avokad\u0173. Vis d\u0117lto, prie\u0161 visi\u0161kai atsisakydami rie\u0161ut\u0173, pasikonsultuokite su alergologais \u2013 gali b\u016bti, kad kuriuos rie\u0161utus tikrai galite dr\u0105siai valgyti.<\/p>\n<\/p>\n
Straipsnio autor\u0117 – Giedr\u0117 Izabel\u0117 Janu\u0161ait\u0117 (\u0160altinis SHARECARE)<\/p>\n","protected":false},"excerpt":{"rendered":"
Kai kurie rie\u0161utai, pavyzd\u017eiui, migdolai ar graikiniai rie\u0161utai \u2013 itin populiar\u016bs tarp sveikos mitybos propaguotoj\u0173, bet i\u0161 ties\u0173, visi rie\u0161utai \u2013 puikus monoso\u010di\u0173j\u0173 ir polineso\u010di\u0173j\u0173 riebal\u0173 r\u016bg\u0161\u010di\u0173, baltym\u0173, l\u0105stelienos, vitamino E, K, \u012fvairi\u0173 mineral\u0173, karotenoid\u0173, antioksidant\u0173 \u0161altinis. Kod\u0117l gi dar verta valgyti rie\u0161utus?<\/p>\n","protected":false},"author":1,"featured_media":245,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[27334],"tags":[49,401],"site":[27309,27238],"post_item_type":[28490],"class_list":["post-244","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-patarimai","tag-omega","tag-riesutai","site-imunitetas-lt","site-sindromas-lt"],"acf":{"post_sites":[27238,27309]},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/posts\/244","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/comments?post=244"}],"version-history":[{"count":0,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/posts\/244\/revisions"}],"acf:term":[{"embeddable":true,"taxonomy":"site","href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/site\/27309"},{"embeddable":true,"taxonomy":"site","href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/site\/27238"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/media\/245"}],"wp:attachment":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/media?parent=244"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/categories?post=244"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/tags?post=244"},{"taxonomy":"site","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/site?post=244"},{"taxonomy":"post_item_type","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/post_item_type?post=244"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}