{"id":9095,"date":"2012-08-29T21:00:00","date_gmt":"2012-08-29T21:00:00","guid":{"rendered":""},"modified":"2012-08-29T21:00:00","modified_gmt":"2012-08-29T21:00:00","slug":"riebalu-vaidmuo-mityboje","status":"publish","type":"post","link":"https:\/\/www.pasveik.lt\/lt\/grozio-naujienos\/riebalu-vaidmuo-mityboje\/9095\/","title":{"rendered":"Riebal\u0173 vaidmuo mityboje"},"content":{"rendered":"

Diskutuojant apie riebalus, j\u0173 kiek\u012f, naud\u0105 ar \u017eal\u0105, jau dabar yra \u017einoma, kad labai svarbu ne tik tai, kiek riebal\u0173 tur\u0117tume gauti su maistu, bet ir tai, koki\u0105 riebal\u0173 r\u016b\u0161\u012f tur\u0117tume pasirinkti.<\/p>\n

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Pagrindin\u0117s riebal\u0173 funkcijos ir nauda:<\/p>\n

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\u2022 teikia energij\u0105,<\/p>\n

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\u2022 atlieka termoreguliacin\u0119, apsaugin\u0119 funkcij\u0105,<\/p>\n

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\u2022 \u012feina \u012f vis\u0173 l\u0105steli\u0173 membranos sud\u0117t\u012f,<\/p>\n

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\u2022 nepakei\u010diam\u0173 riebal\u0173 r\u016bg\u0161\u010di\u0173 \u2013 linoleno (Omega-6) ir alfalinoleno (Omega-3) \u2013 \u0161altinis (svarbios u\u017edegiminiam procui, kraujo kre\u0161\u0117jimui, smegen\u0173 vystymuisi), apr\u016bpinantis organizm\u0105 hormonais, tul\u017eies druskomis, riebaluose tirpiais vitaminais A, D, E, K ir gerinantis j\u0173 pasisavinim\u0105,<\/p>\n

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\u2022 suteikia maistui juslines savybes \u2013 skon\u012f, kvap\u0105, ilgina sotumo jausm\u0105.<\/p>\n

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Riebal\u0173 r\u016b\u0161ys<\/p>\n

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\u2022 Mononeso\u010diosios riebal\u0173 r\u016bg\u0161tys<\/p>\n

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Kambario temperat\u016broje yra skystos konsistencijos. Pagrindiniai \u0161altiniai \u2013 raps\u0173, alyvuogi\u0173, \u017eem\u0117s rie\u0161ut\u0173 aliejus, alyvuog\u0117s, rie\u0161utai, avokadas. Manoma, kad gali suma\u017einti MTL (blogojo cholesterolio) ir didinti DTL (gerojo cholesterolio) kiek\u012f kraujyje.<\/p>\n

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\u2022 Polineso\u010diosios riebal\u0173 r\u016bg\u0161tys<\/p>\n

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Kambario temperat\u016broje yra skystos konsistencijos. Pagrindiniai \u0161altiniai \u2013 dygmin\u0173, sezamo, kukur\u016bz\u0173, medviln\u0117s, sojos pupeli\u0173 aliejus, gr\u016bdai, \u017euvis. Ma\u017eina MTL (blogojo cholesterolio) ir didina DTL (gerojo cholesterolio) kiek\u012f kraujyje.<\/p>\n

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Riebal\u0173 r\u016bg\u0161tys b\u016btinos gerai vis\u0173 m\u016bs\u0173 organizmo sistem\u0173 veiklai (pvz., kv\u0117pavimo, kraujotakos, centrin\u0117s nerv\u0173 sistemoms ir kt.). Yra dvi pagrindin\u0117s polineso\u010diosios riebal\u0173 r\u016bg\u0161tys \u2013 <\/span>Omega-3 <\/span><\/i><\/b>ir <\/span>Omega-6<\/span><\/i><\/b>, dar vadinamos esmin\u0117mis riebal\u0173 r\u016bg\u0161timis, kuri\u0173 m\u016bs\u0173 organizmas pats negamina, tad j\u0173 b\u016btina gauti su maistu ar maisto papildais. Omega-3 ir Omega-6 svarbios smegen\u0173 vystymuisi, imunin\u0117s sistemos funkcijoms ir kraujosp\u016bd\u017eio reguliavimui. Per par\u0105 rekomenduojama gauti 1\u20132 g polineso\u010di\u0173j\u0173 riebal\u0173 r\u016bg\u0161\u010di\u0173.<\/p>\n

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Omega-3 riebal\u0173 r\u016bg\u0161tis<\/p>\n

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Omega-3 riebal\u0173 r\u016bg\u0161tis (alfalinoleno r\u016bg\u0161tis) yra esmin\u0117 riebal\u0173 r\u016bg\u0161tis, kuri labai svarbi smegen\u0173 funkcijoms ir \u0161irdies-kraujagysli\u0173 lig\u0173 prevencijai.<\/p>\n

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Omega-6 riebal\u0173 r\u016bg\u0161tis<\/p>\n

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Omega-6 riebal\u0173 r\u016bg\u0161tis (linoleno r\u016bg\u0161tis) kartu su Omega-3 riebal\u0173 r\u016bg\u0161timi labai naudingos sveikatai tada, kai yra tinkamas j\u0173 santykis t.y. <\/span>2(Omega-6):<\/span><\/i><\/b><\/p>\n

<\/span>1(Omega-3)<\/span><\/i><\/b>.<\/p>\n

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Omega-6 riebal\u0173 r\u016bg\u0161tys itin svarbios smegen\u0173 ir \u0161irdies funk- cijoms palaikyti bei normaliam<\/p>\n

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augimui ir vystymuisi. Geriausi Omega-6 riebal\u0173 \u0161altiniai yra s\u0117klos, rie\u0161utai, gr\u016bdai, \u017ealios lapin\u0117s dar\u017eov\u0117s \u2013 salotos, brokoliai, lapiniai kop\u016bstai ir augaliniai aliejai (\u0161alto spaudimo).<\/p>\n

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EPA ir DHA<\/p>\n

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Omega-3 riebal\u0173 r\u016bg\u0161tys, patekusios \u012f m\u016bs\u0173 organizm\u0105 (veikiant tam tikriems fermentams), paver\u010diamos eikozapentaeno (EPA) ir dokozaheksaeno (DHA) riebal\u0173 r\u016bg\u0161timis, i\u0161 kuri\u0173 gaminamos biologi\u0161kai aktyvios med\u017eiagos \u2013 eukazanoidai. EPA ir DHA itin svarbios k\u016bdiki\u0173 smegen\u0173 vystymuisi ir veiklai.<\/p>\n

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Mokslini\u0173 tyrim\u0173 metu pasteb\u0117ta, kad DHA tr\u016bkumas susij\u0119s su Alzhaimerio liga, d\u0117mesio sutrikimais, fenilketonurija<\/a>, cistine fibroze ir kt. ligomis.<\/p>\n

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So\u010diosios riebal\u0173 r\u016bg\u0161tys<\/p>\n

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Kambario temperat\u016broje yra kietos konsistencijos. Pagrindiniai \u0161altiniai \u2013 gyv\u016bniniai riebalai, m\u0117sos, pieno produktai, kiau\u0161iniai, kai kurie augalin\u0117s kilm\u0117s produktai \u2013 kakavos sviestas, palmi\u0173 aliejus, kokoso rie\u0161utas, pienas ir aliejus. Didina bendr\u0105 riebal\u0173 kiek\u012f, MTL (blogojo cholesterolio) ir ma\u017eina DTL (gerojo cholesterolio) kiek\u012f kraujyje.<\/p>\n

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Transriebal\u0173 r\u016bg\u0161tys<\/p>\n

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Kambario temperat\u016broje yra kietos ar pusiau kietos konsistencijos. Perdirbti maisto produktai<\/p>\n

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ir kaitintas augalinis aliejus turi iki 80 proc. transriebal\u0173 r\u016bg\u0161\u010di\u0173. Pagrindiniai \u0161altiniai \u2013 margarinas (iki 15% trans \u2013 riebal\u0173 r\u016bg\u0161\u010di\u0173), augaliniai riebalai, hidrinti ar i\u0161 dalies hidrinti augaliniai aliejai.<\/p>\n

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Didina MTL (blogojo cholesterolio) ir ma\u017eina DTL (gerojo cholesterolio) kiek\u012f kraujyje, didina rizik\u0105 sirgti \u0161irdies-kraujagysli\u0173 ligomis. Pavyzd\u017eiui, vidutinio dyd\u017eio spurga turi apie 3,2 g, o kept\u0173 bulvy\u010di\u0173 didel\u0117 porcija \u2013 apie 6,8 g transriebal\u0173 r\u016bg\u0161\u010di\u0173. Pasaulio sveikatos organizacija (PSO) rekomenduoja, kad i\u0161 bendro paros kilokalorij\u0173 kiekio transriebal\u0173 r\u016bg\u0161tys tur\u0117t\u0173 sudaryti tik iki 1 proc. ar net ma\u017eiau. Pavyzd\u017eiui, jei bendras kilokalorij\u0173 kiekis per par\u0105 siekia 2000 kcal, tai transriebalai gal\u0117t\u0173 sudaryti 2 ir ma\u017eiau gram\u0173.<\/p>\n

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PSO rekomenduoja, kad suaugusiesiems bendras riebal\u0173 kiekis sudaryt\u0173 iki 30 proc. paros maisto davinio energetin\u0117s vert\u0117s, i\u0161 kuri\u0173 so\u010diosios riebal\u0173 r\u016bg\u0161tys \u226410 proc., polineso\u010diosios \u2013 6\u2013 10 proc., linoleno \u2013 5\u20138 proc., alfalinoleno riebal\u0173 r\u016bg\u0161tis \u2013 1\u2013 2 proc., lik\u0119 procentai (skirtumas tarp bendro riebal\u0173 kiekio ir kit\u0173 riebal\u0173 r\u016bg\u0161\u010di\u0173 sumos) \u2013 mononeso\u010diosios riebal\u0173 r\u016bg\u0161tys.<\/p>\n

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Jei bendras riebal\u0173 kiekis sudaro ma\u017eiau nei 20 proc. paros maisto davinio energetin\u0117s vert\u0117s, did\u0117ja rizika, kad organizme bus nepakankamas vitamino E ir nepakei\u010diam\u0173, b\u016btin\u0173j\u0173 riebal\u0173 r\u016bg\u0161\u010di\u0173 kiekis.<\/p>\n

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Riebal\u0173 \u012ftaka k\u016bno mas\u0117s kontrolei<\/p>\n

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Patvirtinim\u0173, kad ma\u017eesnio riebal\u0173 kiekio dieta, palyginus su \u012fprasto riebal\u0173 kiekio dieta, ma\u017eint\u0173 k\u016bno mas\u0119, n\u0117ra, tod\u0117l norint i\u0161laikyti optimali\u0105 mas\u0119, rekomenduojama ma\u017einti bendr\u0105 paros kilokalorij\u0173 kiek\u012f bei didinti fizin\u012f aktyvum\u0105.<\/p>\n

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\"Riebal\u0173<\/p>\n","protected":false},"excerpt":{"rendered":"

Diskutuojant apie riebalus, j\u0173 kiek\u012f, naud\u0105 ar \u017eal\u0105, jau dabar yra \u017einoma, kad labai svarbu ne tik tai, kiek riebal\u0173 tur\u0117tume gauti su maistu, bet ir tai, koki\u0105 riebal\u0173 r\u016b\u0161\u012f tur\u0117tume pasirinkti.<\/o:p><\/span><\/p>\n

 <\/o:p><\/span><\/b><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[27315],"tags":[44,39,2957,795,49,1350,567,3358,401,1151],"site":[],"post_item_type":[28489],"class_list":["post-9095","post","type-post","status-publish","format-standard","hentry","category-grozis-ir-sveikata","tag-aliejus","tag-dieta","tag-grudai","tag-mase","tag-omega","tag-polinesociosios-riebalu-rugstys","tag-riebalai","tag-riebalu-dieta","tag-riesutai","tag-svarbios"],"acf":{"post_sites":false},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/posts\/9095","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=9095"}],"version-history":[{"count":0,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/posts\/9095\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/media?parent=9095"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/categories?post=9095"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/tags?post=9095"},{"taxonomy":"site","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/site?post=9095"},{"taxonomy":"post_item_type","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/post_item_type?post=9095"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}