{"id":132,"date":"2021-10-23T18:27:22","date_gmt":"2021-10-23T18:27:22","guid":{"rendered":"https:\/\/www.vow.health\/content-hub\/?p=132"},"modified":"2022-03-02T18:45:18","modified_gmt":"2022-03-02T16:45:18","slug":"zuvies-taukai","status":"publish","type":"post","link":"https:\/\/www.vow.health\/content-hub\/zuvies-taukai\/","title":{"rendered":"\u017duvies taukai"},"content":{"rendered":"\n<p>Gyvename laikais, kai r\u016bpinimasis savo sveikata tampa kasdieniu \u012fpro\u010diu. Profilakti\u0161kai atliekame tyrimus, geriame skys\u010dius, vartojame maisto papildus. Vienas i\u0161 toki\u0173 \u2013 \u017euv\u0173 taukai. Kur\u012f laik\u0105 \u0161is papildas buvo primir\u0161tas, ta\u010diau dabar atgim\u0117 su nauja j\u0117ga.<\/p>\n\n\n\n<p>\u017duv\u0173 taukams ir v\u0117l priskiriamas geb\u0117jimas gydyti beveik visas ligas. Ta\u010diau ar i\u0161 tikr\u0173j\u0173 taip yra?<\/p>\n\n\n\n<p>1971 m. grup\u0117 dan\u0173 mokslinink\u0173 pasteb\u0117jo, kad Grenlandijos inuit\u0173 populiacija turi ma\u017eesn\u012f <a href=\"https:\/\/www.vow.health\/content-hub\/cholesterolis\/\" target=\"_blank\" rel=\"noreferrer noopener\">cholesterolio<\/a> kiek\u012f ir ma\u017eesn\u0119 \u0161irdies lig\u0173 i\u0161sivystymo rizik\u0105 negu Danijos danai ir inuitai. Buvo i\u0161kelta teorija, kad vietiniai gyventojai turi didesn\u0119 j\u016bros-riebal\u0173 diet\u0105, kuri apsaugo j\u0173 \u0161ird\u012f. Nuo to laiko prasid\u0117jo aktyv\u016bs tyrin\u0117jimai \u0161ioje srityje.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_17 counter-hierarchy counter-decimal ez-toc-transparent\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">Straipsnio turinys<\/p>\n<span class=\"ez-toc-title-toggle\"><a class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" style=\"display: none;\"><i class=\"ez-toc-glyphicon ez-toc-icon-toggle\"><\/i><\/a><\/span><\/div>\n<nav><ul class=\"ez-toc-list ez-toc-list-level-1\"><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.vow.health\/content-hub\/zuvies-taukai\/#KA_GI_TOKIO_TURI_SAVYJE_ZUVU_TAUKAI\" title=\"K\u0104 GI TOKIO TURI SAVYJE \u017dUV\u0172 TAUKAI?\">K\u0104 GI TOKIO TURI SAVYJE \u017dUV\u0172 TAUKAI?<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.vow.health\/content-hub\/zuvies-taukai\/#KA_GI_TOKIO_STEBUKLINGO_DARO_ZUVU_TAUKAI\" title=\"K\u0104 GI TOKIO STEBUKLINGO DARO \u017dUV\u0172 TAUKAI?\">K\u0104 GI TOKIO STEBUKLINGO DARO \u017dUV\u0172 TAUKAI?<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.vow.health\/content-hub\/zuvies-taukai\/#AR_TIESA_KAD_ZUVU_TAUKAI_PADEDA_NUMESTI_SVORIO\" title=\"AR TIESA, KAD \u017dUV\u0172 TAUKAI PADEDA NUMESTI SVORIO?\">AR TIESA, KAD \u017dUV\u0172 TAUKAI PADEDA NUMESTI SVORIO?<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.vow.health\/content-hub\/zuvies-taukai\/#AR_PRIVALAU_VARTOTI_ZUVU_TAUKU_PAPILDUS\" title=\"AR PRIVALAU VARTOTI \u017dUV\u0172 TAUK\u0172 PAPILDUS?\">AR PRIVALAU VARTOTI \u017dUV\u0172 TAUK\u0172 PAPILDUS?<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.vow.health\/content-hub\/zuvies-taukai\/#TAI_VIS_DELTO_-_VARTOTI_AR_NE\" title=\"TAI VIS D\u0116LTO \u2013 VARTOTI AR NE?\">TAI VIS D\u0116LTO \u2013 VARTOTI AR NE?<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.vow.health\/content-hub\/zuvies-taukai\/#TAI_KA_GI_TURIU_VALGYTI_JEIGU_NENORIU_VARTOTI_ZUVU_TAUKU_PAPILDU\" title=\"TAI K\u0104 GI TURIU VALGYTI, JEIGU NENORIU VARTOTI \u017dUV\u0172 TAUK\u0172 (PAPILD\u0172)?\">TAI K\u0104 GI TURIU VALGYTI, JEIGU NENORIU VARTOTI \u017dUV\u0172 TAUK\u0172 (PAPILD\u0172)?<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.vow.health\/content-hub\/zuvies-taukai\/#O_JEIGU_VIS_DELTO_NORIU_VARTOTI_ZUVU_TAUKU_PAPILDUS_AR_JIE_PAKENKS_MANO_SVEIKATAI\" title=\"O JEIGU VIS D\u0116LTO NORIU VARTOTI \u017dUV\u0172 TAUK\u0172 PAPILDUS, AR JIE PAKENKS MANO SVEIKATAI?\">O JEIGU VIS D\u0116LTO NORIU VARTOTI \u017dUV\u0172 TAUK\u0172 PAPILDUS, AR JIE PAKENKS MANO SVEIKATAI?<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.vow.health\/content-hub\/zuvies-taukai\/#BAIGIAMASIS_ZODIS\" title=\"BAIGIAMASIS \u017dODIS\">BAIGIAMASIS \u017dODIS<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\" id=\"ka-gi-tokio-turi-savyje-zuvu-taukai\"><span class=\"ez-toc-section\" id=\"KA_GI_TOKIO_TURI_SAVYJE_ZUVU_TAUKAI\"><\/span>K\u0104 GI TOKIO TURI SAVYJE \u017dUV\u0172 TAUKAI?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svarbu pamin\u0117ti, jog \u017euv\u0173 taukai gali b\u016bti i\u0161gaunami i\u0161 \u017euv\u0173 ar rykli\u0173 kepen\u0173 bei i\u0161 \u017euv\u0173 k\u016bn\u0173. \u012edomu tai, jog pa\u010dios \u017euvys negamina omega-3, o jas tik gauna, besimaitindamos smulkiais augalais bei planktonu.<\/p>\n\n\n\n<p>\u017duv\u0173 tauk\u0173 pagrindin\u0117s svarbiosios med\u017eiagos yra: vitaminas A (retinolis), <a href=\"https:\/\/www.vow.health\/content-hub\/vitaminas-d3-saltiniai-savybes-trukumo-ir-pertekliaus-pasekmes\/\" target=\"_blank\" rel=\"noreferrer noopener\">vitaminas D<\/a> ir polineso\u010diosios riebal\u0173 r\u016bg\u0161tys (omega-3).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"ka-gi-tokio-stebuklingo-daro-zuvu-taukai\"><span class=\"ez-toc-section\" id=\"KA_GI_TOKIO_STEBUKLINGO_DARO_ZUVU_TAUKAI\"><\/span>K\u0104 GI TOKIO STEBUKLINGO DARO \u017dUV\u0172 TAUKAI?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Viena svarbiausi\u0173 savybi\u0173 yra ta, jog \u017euv\u0173 taukai ma\u017eina rizik\u0105 susirgti \u0161irdies ligomis, kadangi ma\u017eina triglicerid\u0173 kiek\u012f bei didina DTL (\u201egerojo cholesterolio\u201c) kiek\u012f kraujyje.<\/li><li>Kadangi apie 60% smegen\u0173 sudaro riebalai ir did\u017eioji j\u0173 dalis &#8211; omega-3, \u017euv\u0173 taukai padeda i\u0161vengti tam tikr\u0173 psichikos sutrikim\u0173, toki\u0173 kaip psichoz\u0117, \u0161izofrenija ar bipolinis sutrikimas.<\/li><li>Moksliniais tyrimais \u012frodyta, jog asmenys, kurie nepakankamai gauna omega-3, turi didesn\u0119 rizik\u0105 reg\u0117jimo sutrikimams i\u0161sivystyti. \u0160iuo atveju, poveik\u012f turi ne tik omega-3, ta\u010diau ir \u017euv\u0173 tauk\u0173 sud\u0117tyje esantis vitaminas A.<\/li><li>Polineso\u010diosios riebal\u0173 r\u016bg\u0161tys<strong> <\/strong>padeda organizme gamintis prostaglandinams \u2013 med\u017eiagoms, turin\u010dioms prie\u0161u\u017edegimini\u0173 savybi\u0173. Taip pat omega-3 padeda suma\u017einti kit\u0173 med\u017eiag\u0173 gamyb\u0105 \u2013 citokin\u0173, kurie veikia prou\u017edegimi\u0161kai. Taigi, esant tokioms ligoms, kaip reumatoidinis artritas, kurio metu vystosi l\u0117tinis s\u0105nari\u0173 u\u017edegimas, \u017euv\u0173 taukai ma\u017eina u\u017edegim\u0105 ir tuo pa\u010diu simptom\u0173 i\u0161reik\u0161tum\u0105.<\/li><li>Omega-3 yra svarbios naujagimio augimui ir vystymuisi, tod\u0117l juos tur\u0117t\u0173 vartoti n\u0117\u0161\u010diosios ir \u017eindan\u010dios moterys. Svarbu \u017einoti, kad n\u0117\u0161\u010diosioms geriau vartoti \u017euv\u0173 k\u016bn\u0173 taukus, kadangi kepenyse esantis vitaminas A veikia toksi\u0161kai.<\/li><li>Taip pat omega-3 gerina nuotaik\u0105 bei atmint\u012f, ma\u017eina bronchin\u0117s astmos simptomus, vaikams padeda i\u0161vengti toki\u0173 elgesio sutrikim\u0173, kaip d\u0117mesio tr\u016bkumo ir hiperaktyvumo sindrom\u0105 (ang. ADHD).<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"ar-tiesa-kad-zuvu-taukai-padeda-numesti-svorio\"><span class=\"ez-toc-section\" id=\"AR_TIESA_KAD_ZUVU_TAUKAI_PADEDA_NUMESTI_SVORIO\"><\/span>AR TIESA, KAD \u017dUV\u0172 TAUKAI PADEDA NUMESTI SVORIO?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Buvo atliktas tyrimas, kurio metu 3 m\u0117nesius buvo steb\u0117ta 88 savanori\u0173, turin\u010di\u0173 vir\u0161svor\u012f, savijauta. Vis\u0105 t\u0105 laik\u0105 jie vartojo \u017euv\u0173 taukus ir bent 30 minu\u010di\u0173 per dien\u0105 3 kartus per savait\u0119 \u0117jo pasivaik\u0161\u010dioti \u017evaliu tempu. Mitybos \u012fpro\u010di\u0173 vis\u0105 t\u0105 laik\u0105 nekeit\u0117. Tyrimui pasibaigus, nustatyta, jog dalyviai vidutini\u0161kai numet\u0117 4,4 kg, kai tuo tarpu kiti dalyviai, kurie tik \u0117jo pasivaik\u0161\u010dioti, bet nevartojo \u017euv\u0173 tauk\u0173, svorio nenumet\u0117.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"ar-privalau-vartoti-zuvu-tauku-papildus\"><span class=\"ez-toc-section\" id=\"AR_PRIVALAU_VARTOTI_ZUVU_TAUKU_PAPILDUS\"><\/span>AR PRIVALAU VARTOTI \u017dUV\u0172 TAUK\u0172 PAPILDUS?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sveikiems asmenims \u2013 \u017euv\u0173 tauk\u0173 papildai n\u0117ra privalomi. Vietoj to, geriau suvartoti kelias porcijas \u017euvies per savait\u0119. Buvo atliktas tyrimas (atliko Harvardo Universitetp Medicinos Fakultetas), kurio metu buvo stebima 25,000 sveik\u0173 asmen\u0173 nuo 2010 m. Tyrimo tikslas buvo \u012fvertinti, ar kasdienis vitamino D ir omega-3 papild\u0173 vartojimas suma\u017eins \u0161irdies lig\u0173 bei v\u0117\u017eio rizik\u0105 sveikiems asmenims. Pasirodo, kad omega-3 nesuma\u017eino \u0161irdies lig\u0173 rizikos \u017emon\u0117ms, kurie vartojo pakankamai \u017euvies, ta\u010diau suma\u017eino rizik\u0105 19 proc. tarp \u017emoni\u0173, kurie jos vartojo nepakankamai.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"tai-vis-delto-vartoti-ar-ne\"><span class=\"ez-toc-section\" id=\"TAI_VIS_DELTO_-_VARTOTI_AR_NE\"><\/span>TAI VIS D\u0116LTO \u2013 VARTOTI AR NE?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pagal dr. Pieter Cohen\u2018\u0105 (Kembrid\u017eo Sveikatos S\u0105jungos narys), pagrindinis papild\u0173 minusas yra tas, jog j\u0173 gamyba n\u0117ra reguliuojama ir standartizuota, tod\u0117l iki galo ne\u017einome, kas yra j\u0173 sud\u0117tyje. Pasak jo, papildai yra brang\u016bs, taigi geriau tuos pinigus i\u0161leisti sveikesniam maistui. Taip pat dr. Cohen pastebi neigiam\u0105 \u012ftak\u0105 pacient\u0173 elgesiui, vartojantiems papildus. Jis teigia, kad daugelis pacient\u0173 sako: \u201eA\u0161 vartoju papildus, tod\u0117l neprivalau r\u016bpintis savo kasdiene mityba\u201c. Tai yra klaidingas m\u0105stymas, kadangi neturime absoliu\u010diai joki\u0173 \u012frodym\u0173, kad sveiko maisto pakeitimas papildais yra naudingesnis.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"tai-ka-gi-turiu-valgyti-jeigu-nenoriu-vartoti-zuvu-tauku-papildu\"><span class=\"ez-toc-section\" id=\"TAI_KA_GI_TURIU_VALGYTI_JEIGU_NENORIU_VARTOTI_ZUVU_TAUKU_PAPILDU\"><\/span>TAI K\u0104 GI TURIU VALGYTI, JEIGU NENORIU VARTOTI \u017dUV\u0172 TAUK\u0172 (PAPILD\u0172)?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Rekomenduojama valgyti \u017euv\u012f bent 2 \u2013 3 kartus per savait\u0119, kai vienos porcijos dydis \u2013 delno dyd\u017eio gabal\u0117lis;<\/li><li>Svarbu rinktis riebias \u017euvis, tokias kaip la\u0161i\u0161a, tunas. Laukin\u0117je raudonojoje la\u0161i\u0161oje yra ma\u017eai ter\u0161al\u0173 ir daug omega-3, tod\u0117l verta apsvarstyti \u0161i\u0105 opcij\u0105;<\/li><li>Kaip alternatyv\u0105, galima valgyti smulkias \u017euvis, tokias kaip sardin\u0117s, an\u010diuviai, silk\u0117;<\/li><li>Augaliniu omega-3 \u0161altiniu yra lin\u0173 s\u0117men\u0173 aliejus.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"o-jeigu-vis-delto-noriu-vartoti-zuvu-tauku-papildus-ar-jie-pakenks-mano-sveikatai\"><span class=\"ez-toc-section\" id=\"O_JEIGU_VIS_DELTO_NORIU_VARTOTI_ZUVU_TAUKU_PAPILDUS_AR_JIE_PAKENKS_MANO_SVEIKATAI\"><\/span>O JEIGU VIS D\u0116LTO NORIU VARTOTI \u017dUV\u0172 TAUK\u0172 PAPILDUS, AR JIE PAKENKS MANO SVEIKATAI?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne, ta\u010diau dideli\u0173 kieki\u0173 vartojimas gali sukelti skrand\u017eio problem\u0173. Be to, renkantis papildus, svarbu atkreipti d\u0117mes\u012f \u012f j\u0173 sud\u0117t\u012f. Kartais viena \u017euv\u0173 tauk\u0173 kapsul\u0117 gali sverti 1000 mg, ta\u010diau omega-3 joje gali b\u016bti labai ma\u017eai. Ir svarbu nepamir\u0161ti, kad norint vartoti papildus, jie tur\u0117t\u0173 atitikti Lietuvos higienos norm\u0105 HN 17:2010 \u201eMaisto papildai\u201c (<a href=\"https:\/\/www.etar.lt\/portal\/lt\/legalAct\/TAR.95B8B2168D79\">https:\/\/www.etar.lt\/portal\/lt\/legalAct\/TAR.95B8B2168D79<\/a>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"baigiamasis-zodis\"><span class=\"ez-toc-section\" id=\"BAIGIAMASIS_ZODIS\"><\/span>BAIGIAMASIS \u017dODIS<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017duv\u0173 taukai \u2013 turtingas omega-3 \u0161altinis. Sveikiems asmenims \u017euv\u0173 tauk\u0173 vartojimas neturi didesn\u0117s reik\u0161m\u0117s, ta\u010diau turint omenyje, kad nuolat patiriame stres\u0105, turime antsvorio, turime \u0161eimos nari\u0173, kurie serga \u012fvairiomis l\u0117tin\u0117mis ligomis, omega-3 vartojimas yra naudingas. \u017dinoma, pirmenyb\u0117 tur\u0117t\u0173 b\u016bti teikiama sveikesnei mitybai, kuri apima \u017euvies, ypa\u010d riebios, vartojim\u0105. Ta\u010diau kaip beb\u016bt\u0173, \u017euv\u0173 taukai yra labai populiarus papildas tarp lietuvi\u0173 ir jo populiarumas tik did\u0117ja.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link\" href=\"https:\/\/app.vow.health\/register\" target=\"_blank\" rel=\"noreferrer noopener\">Prad\u0117k gyventi sveikiau<\/a><\/div>\n\n\n\n<div class=\"wp-block-button is-style-outline is-style-outline--1\"><a class=\"wp-block-button__link\" href=\"https:\/\/vow.health\" target=\"_blank\" rel=\"noreferrer noopener\">APIE VOW HEALTH<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Gyvename laikais, kai r\u016bpinimasis savo sveikata tampa kasdieniu \u012fpro\u010diu. Profilakti\u0161kai atliekame tyrimus, geriame skys\u010dius, vartojame maisto papildus. Vienas i\u0161 toki\u0173 \u2013 \u017euv\u0173 taukai. Kur\u012f laik\u0105 \u0161is papildas buvo primir\u0161tas, ta\u010diau dabar atgim\u0117 su nauja j\u0117ga. \u017duv\u0173 taukams ir v\u0117l priskiriamas geb\u0117jimas gydyti beveik visas ligas. Ta\u010diau ar i\u0161 tikr\u0173j\u0173 taip yra? 1971 m. grup\u0117 dan\u0173 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":138,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-132","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-apie-mitus-ir-tiesas"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u017duvies taukai - VOW Health turinio baz\u0117<\/title>\n<meta name=\"description\" content=\"\u017duv\u0173 taukai: pagrindin\u0117s svarbiosios med\u017eiagos yra: vitaminas A (retinolis), vitaminas D ir polineso\u010diosios riebal\u0173 r\u016bg\u0161tys (omega-3).\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vow.health\/content-hub\/zuvies-taukai\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u017duvies taukai - 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