Sveika \u0161irdimi gali pasigirti ne tik j\u0105 paveld\u0117jusieji ar neturintys blog\u0173
\n\u012fpro\u010di\u0173. \u0160tai produkt\u0173 s\u0105ra\u0161as, kurie pad\u0117s i\u0161saugoti j\u016bs\u0173 motoriuk\u0105.<\/p>\n
1. Avi\u017eos
\n<\/b>
\nAvi\u017ein\u0117 ko\u0161\u0117 \u2013 skan\u016bs, sot\u016bs pusry\u010diai, kuriuose gausu riebal\u0173 r\u016bg\u0161\u010di\u0173 omega-3,
\nfolio r\u016bg\u0161ties ir kalcio. \u0160ie elementai kartu su celiulioze ma\u017eina cholesterol\u012f
\nir palaiko kraujo ind\u0173 tonus\u0105, ra\u0161o \u201eArgumentai ir faktai\u201c. <\/p>\n
Geriausios stambiai maltos kruopos \u2013 kuo stambesn\u0117s kruopos, tuo jose daugiau
\nceliulioz\u0117s. Celiulioz\u0117s gausu ir kai kuriuose vaisiuose, pvz., bananuose,
\nkuriais galite pagardinti ko\u0161\u0119.<\/p>\n
2. La\u0161i\u0161a
\n<\/b>
\n\u0160i \u017euvis \u2013 vienas i\u0161 did\u017eiausi\u0173 nat\u016bralios omega-3 r\u016bg\u0161ties \u0161altini\u0173. Du ar tris
\nkartus per savait\u0119 valgykite la\u0161i\u0161os, ir j\u016bs\u0173 kraujosp\u016bdis bus normalus.
\nReguliariai valgant la\u0161i\u0161\u0105, ger\u0117ja kraujotaka ir, kaip rodo statistika,
\ntre\u010ddaliu suma\u017einama infarkto rizika. <\/p>\n
Be to, \u0161ioje \u017euvyje yra stipraus antioksidanto, tad iki senatv\u0117s d\u017eiaugsit\u0117s
\npuikia atmintimi ir sveika oda. Jei la\u0161i\u0161a jums per brangi, j\u0105 galima pakeisti
\ntunu, sardin\u0117mis ar silk\u0117mis \u2013 jose yra ne ma\u017eiau nauding\u0173j\u0173 r\u016bg\u0161\u010di\u0173. <\/p>\n
3. Avokadas
\n<\/b>
\nNeb\u016btina kirsti \u0161\u012f egzoti\u0161k\u0105 vaisi\u0173 kaip bulves. D\u0117kite po ketvirt\u012f avokado \u012f
\nsalotas ar suvalgykite su m\u0117sa \u2013 suma\u017einsite taip vadinamo blogojo ir
\npadidinsite gerojo cholesterolio lyg\u012f kraujyje. Be to, avokaduose yra ypating\u0173
\nferment\u0173, kurie pagreitina \u0161ird\u017eiai b\u016btino karotenoido \u012fsisavinim\u0105.<\/p>\n
4. Alyvuogi\u0173 aliejus
\n<\/b>
\nJame gausu mononeso\u010di\u0173j\u0173 riebal\u0173, kurios ma\u017eina cholesterolio kiek\u012f ir saugo,
\nkad neu\u017esikim\u0161t\u0173 kraujo indai. Septyni\u0173 \u0161ali\u0173 medicinos institut\u0173 tyrimai
\nparod\u0117, kad Kretos gyventojai retai mir\u0161ta nuo infarkto, nors turi polink\u012f
\ndideliam cholesterolio kiekiui. Kretoje tiek salotoms, tiek kepimui naudojamas
\ntik alyvuogi\u0173 aliejus. Parduotuv\u0117je rinkit\u0117s ma\u017eiausiai apdorot\u0105 \u2013 pirmojo
\nspaudimo aliej\u0173.<\/p>\n
5. Rie\u0161utai
\n<\/b>
\nI\u0161 vis\u0173 rie\u0161ut\u0173 daugiausiai omega-3 r\u016bg\u0161\u010di\u0173 ir mononeso\u010di\u0173j\u0173 riebal\u0173 turi
\ngraikiniai rie\u0161utai ir migdolai. Rie\u0161utai gerina celiulioz\u0117s \u012fsisavinim\u0105 ir
\nma\u017eina alkio jausm\u0105.<\/p>\n
6. Uogos
\n<\/b>
\nM\u0117lyn\u0117s, aviet\u0117s ir bra\u0161k\u0117s. Valgykite tas, kuras m\u0117gstate, arba visas. Jose
\ngausu u\u017edegim\u0105 stabdan\u010di\u0173 med\u017eiag\u0173, kurios labai suma\u017eina \u0161irdies lig\u0173 ir v\u0117\u017eio
\nrizik\u0105.<\/p>\n
7. Pupel\u0117s
\n<\/b>
\nL\u0119\u0161iuose ir raudonosiose pupel\u0117se gausu celiulioz\u0117s, omega-3 r\u016bg\u0161\u010di\u0173 ir kalcio.
\nBe to, l\u0119\u0161iai ir pupel\u0117s nekaloringi, ilgam suteikia sotumo jausm\u0105, taip, kad
\njuos dr\u0105siai galima rinktis garnyrui \u2013 sustiprinsite \u0161ird\u012f ir fig\u016br\u0105
\npataisysite.<\/p>\n
8. \u0160pinatai
\n<\/b>
\nJuose gausu kalio, folio r\u016bg\u0161ties ir celiulioz\u0117s. Na, jei \u0161ito gard\u0117sio
\nnem\u0117gstate, rinktis bet kokias kitas dar\u017eoves. du dar\u017eovi\u0173 patiekalai per dien\u0105
\n25 proc. suma\u017eina \u0161irdies lig\u0173 rizik\u0105, o kiekvienas papildomas dar\u017eovi\u0173
\npatiekalas \u2013 dar po 17 proc.<\/p>\n
9. Lin\u0173 s\u0117klos
\n<\/b>
\nLin\u0173 s\u0117men\u0173 galite \u012fsiberti \u012f ko\u0161es ar \u012f salotas, taip pat galite naudoti lin\u0173
\ns\u0117men\u0173 aliej\u0173. Tik nepadauginkite \u2013 \u0161io aliejus skonis gana specifinis. Tiesa,
\ntikras omega-3 ir omega-6 r\u016bg\u0161\u010di\u0173 \u0161altinis.<\/p>\n
10. Soja
\n<\/b>
\nSoja kovoja su cholesteroliu ir apr\u016bpina j\u016bs\u0173 organizm\u0105 baltymais, tik svarbu
\nvartoti ne geneti\u0161kai modifikuot\u0105, o nat\u016brali\u0105 soj\u0105. Jos rasite sojos gr\u016bd\u0173
\npavidalu, nat\u016brali soja naudojama ir sojos pieno gamybai. Sojos pienas puikiai
\ntiks verdant avi\u017ein\u0119 ko\u0161\u0119. O sojos pada\u017e\u0105 vartokite re\u010diau \u2013 jame daug druskos,
\nkuri kelia kraujosp\u016bd\u012f.<\/p>\n","protected":false},"excerpt":{"rendered":"
Sveika \u0161irdimi gali pasigirti ne tik j\u0105 paveld\u0117jusieji ar neturintys blog\u0173
\n\u012fpro\u010di\u0173. \u0160tai produkt\u0173 s\u0105ra\u0161as, kurie pad\u0117s i\u0161saugoti j\u016bs\u0173 motoriuk\u0105.<\/p>\n
1. Avi\u017eos<\/p>\n
Avi\u017ein\u0117 ko\u0161\u0117 \u2013 skan\u016bs, sot\u016bs pusry\u010diai, kuriuose gausu riebal\u0173 r\u016bg\u0161\u010di\u0173 omega-3,
\nfolio r\u016bg\u0161ties ir kalcio. <\/p>\n","protected":false},"author":1,"featured_media":5214,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[27325],"tags":[],"site":[],"post_item_type":[27344],"class_list":["post-5213","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mityba"],"acf":{"post_sites":false},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/posts\/5213","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=5213"}],"version-history":[{"count":0,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/posts\/5213\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/media\/5214"}],"wp:attachment":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/media?parent=5213"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/categories?post=5213"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/tags?post=5213"},{"taxonomy":"site","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/site?post=5213"},{"taxonomy":"post_item_type","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/post_item_type?post=5213"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}