{"id":166,"date":"2021-12-30T10:20:34","date_gmt":"2021-12-30T10:20:34","guid":{"rendered":"https:\/\/www.vow.health\/content-hub\/?p=166"},"modified":"2022-03-02T17:38:30","modified_gmt":"2022-03-02T15:38:30","slug":"mazai-cholesterolio-turinti-dieta","status":"publish","type":"post","link":"https:\/\/www.vow.health\/content-hub\/mazai-cholesterolio-turinti-dieta\/","title":{"rendered":"Ma\u017eai cholesterolio turinti dieta"},"content":{"rendered":"\n

U\u017eimtos dienos ir naktys, pastovus skub\u0117jimas \u2013 pagrindin\u0117s prie\u017eastys, d\u0117l kuri\u0173 dingsta noras gaminti. Tod\u0117l daugelis m\u016bs\u0173 renkasi \u201egrab and go\u201c (liet. \u201cgriebk ir b\u0117k\u201c) maist\u0105. \u017dinoma, tai sutaupo laiko, energetini\u0173 resurs\u0173, ta\u010diau yra ir kita medalio pus\u0117. Toks maistas da\u017enai turi didel\u012f kiek\u012f cukraus, transriebal\u0173, druskos; da\u017eniausiai neturi arba turi per ma\u017eai kalcio, omega-3 riebal\u0173 r\u016bg\u0161\u010di\u0173 ar skaidul\u0173.<\/p>\n\n\n\n

Dieta, turtinga dar\u017eov\u0117mis, vaisiais, pilno gr\u016bdo produktais, pupel\u0117mis ir geraisiais riebalais, gali suma\u017einti MTL (\u201eblog\u0105j\u012f\u201c) cholesterol\u012f. Min\u0117ti produktai taip pat ma\u017eina kraujo spaudim\u0105, saugo nuo insulto, infarkto, v\u0117\u017eio i\u0161sivystymo, stiprina imunitet\u0105.<\/p>\n\n\n\n

Tod\u0117l \u017eemiau pateikiame produktus, kurie tur\u0117t\u0173 b\u016bti \u012ftraukti \u012f pirkini\u0173 s\u0105ra\u0161\u0105:<\/p>\n\n\n\n

1.     Spalvoti vaisiai ir dar\u017eov\u0117s<\/strong>, tokie kaip: uogos, apelsinai, obuoliai, batatai, brokoliai, \u0161pinatai ir paprikos. Vaisiai ir dar\u017eov\u0117s yra produktai, kurie nat\u016braliai turi ma\u017eai cholesterolio, tod\u0117l sudaro tinkamos dietos pagrind\u0105.<\/p>\n\n\n\n

\"Ma\u017eai
Source: Unsplash.com<\/a><\/figcaption><\/figure>\n\n\n\n

2. Pilno gr\u016bdo produktai<\/strong>, apimantys: avi\u017eas, mie\u017eius, kvie\u010dius, bolivin\u0119 baland\u0105. Min\u0117ti gr\u016bdai turi gausiai l\u0105stelienos, sud\u0117tini\u0173 angliavandeni\u0173 bei baltym\u0173. Geriausia rinktis duon\u0105, makaronus, pilno gr\u016bdo sausus pusry\u010dius be prid\u0117tinio cukraus.<\/p>\n\n\n\n

\u017dinoma, visi, kurie netoleruoja gliuteno arba turi kit\u0173 vir\u0161kinimo sutrikim\u0173, tur\u0117t\u0173 vengti tam tikr\u0173 gr\u016bd\u0173. Tokiu atveju geriausia rinktis produktus be gliuteno. Visada svarbu nepamir\u0161ti skaityti etiketes, kad \u012fsitikinti, kad produktas turi ma\u017eai papildom\u0173 riebal\u0173, cukraus ir natrio.<\/p>\n\n\n\n

3. M\u0117sa ir pupel\u0117s.<\/strong> Geriausias pasirinkimas: vi\u0161tienos ar kalakutienos kr\u016btin\u0117l\u0117 be odos arba liesa m\u0117sa, tokia kaip kiaulienos ar jautienos i\u0161pjova ar kumpis. V\u0117lgi, svarbu skaityti etiketes, kad \u012fsitikinti, kad m\u0117sa yra ma\u017eiausiai 92% liesumo.<\/p>\n\n\n\n

Pupeli\u0173 r\u016b\u0161i\u0173 yra skirting\u0173. Rekomenduojamos gausiai baltymo turin\u010dios, tokios kaip: juodosios pupel\u0117s, soj\u0173\/edamame pupel\u0117s, inkstin\u0117s arba garbanzo pupel\u0117s.<\/p>\n\n\n\n

4. Rie\u0161utai ir s\u0117klos<\/strong>: galima vartoti kaip u\u017ekand\u017eius arba priedus prie salot\u0173 ir makaron\u0173. Tinka papras\u010diausios r\u016b\u0161ys.<\/p>\n\n\n\n

Perkant rie\u0161ut\u0173 sviest\u0105, svarbu, kad \u012f jo sud\u0117t\u012f \u012feit\u0173 tik rie\u0161utai arba rie\u0161utai su druska, be joki\u0173 papildom\u0173 pried\u0173.<\/p>\n\n\n\n

5. Pieno produktai<\/strong> yra svarb\u016bs gaunant pakankamai kalcio. Jie tur\u0117t\u0173 b\u016bti nerieb\u016bs arba suma\u017einto riebumo (jogurtas, pienas, s\u016bris).<\/p>\n\n\n\n

Taip pat rekomenduojama rinktis \u017euv\u0173 konservus<\/strong>, tokius kaip tun\u0105, la\u0161i\u0161\u0105, sardines.<\/p>\n\n\n\n

Jeigu yra laktoz\u0117s netoleravimas arba asmuo yra veganas, reik\u0117t\u0173 rinktis kalciu turtingus javus, sultis bei \u017ealias lapines dar\u017eoves, kad padengti kalcio tr\u016bkum\u0105.<\/p>\n\n\n\n

Taip pat svarbus yra vitaminas D, kuris reikalingas geram kalcio pasisavinimui. Jo yra pieno, gr\u016bd\u0173 produktuose, \u017euvyje bei kiau\u0161iniuose, o esant nepakankamam gavimui su maistu, vartojami papildai.<\/p>\n\n\n\n

6. Omega-3 riebal\u0173 r\u016bg\u0161tys<\/strong>. Did\u017eioji dalis \u017emoni\u0173 negauna pakankamai produkt\u0173, turin\u010di\u0173 \u0161i\u0173 nauding\u0173 med\u017eiag\u0173. \u017duvys \u2013 pagrindinis omega-3 \u0161altinis. Reik\u0117t\u0173 rinktis \u0161alt\u0173j\u0173 vanden\u0173 \u017euvis, tokias kaip: la\u0161i\u0161\u0105, tun\u0105, silk\u0119 ar skumbr\u0119. Augalin\u0117s kilm\u0117s omega-3 riebal\u0173 r\u016bg\u0161\u010di\u0173 galima rasti graikiniuose rie\u0161utuose bei trintuose lin\u0173 s\u0117menyse.<\/p>\n\n\n\n

7. Naudingi aliejai<\/strong>. Netiesa, jog aliejaus reikia vengti. Kai kurie aliejai gali b\u016bti naudingi, pvz. alyvuogi\u0173 aliejus didina DTL (\u201eger\u0105j\u012f\u201c) cholesterol\u012f. Taip pat galima rinktis raps\u0173, sojos bei saul\u0117gr\u0105\u017e\u0173 aliejus.<\/p>\n\n\n\n

8. Augaliniais steroliais praturtintas maistas<\/strong>: augalin\u0117s kilm\u0117s steroliai ir stanoliai yra med\u017eiagos, kurios padeda blokuoti cholesterolio pasisavinim\u0105 plonajame \u017earnyne. Nat\u016braliai produktuose j\u0173 randama labai nedideliais kiekiais. Steroli\u0173 gaunama su rie\u0161utais, s\u0117klomis, ank\u0161tiniais. Asmenims su auk\u0161tu cholesteroliu svarbu per dien\u0105 gauti ne ma\u017eiau negu 2 g \u0161i\u0173 med\u017eiag\u0173. Jeigu reikalingas didesnis kiekis, reikia ie\u0161koti produkt\u0173, praturtint\u0173 steroliais, toki\u0173 kaip tepamas margarinas, liesas jogurtas arba pienas, vaisi\u0173 sultys. Svarbu atkreipti d\u0117mes\u012f, kad tokiuose produktuose neb\u016bt\u0173 prid\u0117tinio cukraus bei trans-riebal\u0173.<\/p>\n\n\n\n

O \u010dia yra blog\u0173j\u0173 produkt\u0173 s\u0105ra\u0161as, kuri\u0173 reik\u0117t\u0173 vengti:<\/p>\n\n\n\n

 1. Transriebalai<\/strong>: j\u0173 gausiai turi supakuoti u\u017ekand\u017eiai, tokie kaip \u012fvair\u016bs kepiniai, sausainiai, krekeriai ir tam tikros margarino r\u016b\u0161ys. Taip pat transriebal\u0173 gausiai turi: biskvitai, pusry\u010di\u0173 sumu\u0161tiniai, mikrobang\u0117s sprag\u0117siai, saldainiai su \u012fdarais, spurgos, riebaluose keptas bei \u0161aldytas greitasis maistas.<\/p>\n\n\n\n

2. Druska<\/strong>. Per didelis druskos kiekis gali didinti kraujo spaudim\u0105, o tai dar labiau apsunkina \u012fvairi\u0173 organ\u0173 apr\u016bpinim\u0105 krauju (ypatingai, jeigu kartu yra padid\u0117j\u0119s \u201eblogasis\u201c cholesterolis). Tod\u0117l reik\u0117t\u0173 vengti sriub\u0173 skardin\u0117se\/stiklainiuose, s\u016bri\u0173 u\u017ekand\u017ei\u0173. Taip pat per didelis druskos kiekis gali b\u016bti duonos, perdirbtos m\u0117sos gaminiuose, de\u0161rose. Gali pasirodyti netik\u0117ta, ta\u010diau dideli druskos kiekiai yra taip pat \u0161aldytuose produktuose, tod\u0117l svarbu prie\u0161 perkant tam tikr\u0105 produkt\u0105 skaityti sud\u0117t\u012f.<\/p>\n\n\n\n

Per dien\u0105 rekomenduojama suvartoti iki 2300-2400 mg druskos, kas atitinka vien\u0105 arbatin\u012f \u0161auk\u0161tel\u012f.<\/p>\n\n\n\n

\"Ma\u017eai
Source: Unsplash.com<\/a><\/figcaption><\/figure>\n\n\n\n

3. Cukrus<\/strong>. Taip, jo kartais taip norisi… Ta\u010diau svarbu prisiminti, kad per didelis jo kiekis turi \u012ftakos antsvorio atsiradimui, cukrinio diabeto<\/a> bei \u0161irdies lig\u0173 i\u0161sivystymui, cholesterolio did\u0117jimui. Labiausiai \u017einomi cukraus \u0161altiniai: gazuoti g\u0117rimai, saldinta arbata, saldumynai, pyragai\u010diai, sausainiai, ledai, pyragai ir tortai. Ta\u010diau labai svarbu nepamir\u0161ti, kad gausiai cukraus taip pat turi produktai, apie kuriuos galb\u016bt nepagalvojame, pvz. pomidor\u0173 pada\u017eas, pusry\u010di\u0173 baton\u0117liai ir netgi tonikas.<\/p>\n\n\n\n

Da\u017eniausiai pridedam\u0173 cukr\u0173 pavadinimai: rudasis cukrus, kukur\u016bz\u0173 sirupas\/saldiklis, dekstroz\u0117 ir fruktoz\u0117, vaisi\u0173 sul\u010di\u0173 koncentratai, gliukoz\u0117, laktoz\u0117, maltoz\u0117, sacharoz\u0117. Svarbu prisiminti, kad maistas, turintis vien\u0105 ar kelias i\u0161 i\u0161vardint\u0173 med\u017eiag\u0173, gali tur\u0117ti gausiai cukraus.<\/p>\n\n\n\n

\u017dinoma, svarbu nepamir\u0161ti, kad visi esame skirtingi, turime \u012fvairi\u0173 lig\u0173\/b\u016bkli\u0173\/alergij\u0173, patiriame stres\u0105<\/a> ir t.t., tod\u0117l tam tikrais atvejais reikalinga individuali profesional\u0173 pagalba, t.y. gydytoj\u0173 dietolog\u0173 ar patvirtint\u0173 mitybos specialist\u0173.<\/p>\n\n\n\n

Taisyklingi mitybos \u012fpro\u010diai pad\u0117s i\u0161vengti antsvorio, daugyb\u0117s l\u0117tini\u0173 lig\u0173 i\u0161sivystymo ir j\u0173 komplikacij\u0173. Tinkamai maitinantis galima sureguliuoti kraujo spaudim\u0105, i\u0161vengti daugyb\u0117s vaist\u0173 vartojimo. Taip pat pager\u0117ja bendra savijauta, atsiranda daugiau j\u0117g\u0173, ger\u0117ja odos b\u016bkl\u0117. Na, ir prie viso \u0161ito prisideda pager\u0117jusi nuotaika, nes juk smagu, kai d\u017eiugina ne tik gera sveikata, bet ir i\u0161vaizda.<\/p>\n\n\n\n

\n
Prad\u0117k gyventi sveikiau<\/a><\/div>\n\n\n\n
APIE VOW HEALTH<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

U\u017eimtos dienos ir naktys, pastovus skub\u0117jimas \u2013 pagrindin\u0117s prie\u017eastys, d\u0117l kuri\u0173 dingsta noras gaminti. Tod\u0117l daugelis m\u016bs\u0173 renkasi \u201egrab and go\u201c (liet. \u201cgriebk ir b\u0117k\u201c) maist\u0105. \u017dinoma, tai sutaupo laiko, energetini\u0173 resurs\u0173, ta\u010diau yra ir kita medalio pus\u0117. Toks maistas da\u017enai turi didel\u012f kiek\u012f cukraus, transriebal\u0173, druskos; da\u017eniausiai neturi arba turi per ma\u017eai kalcio, omega-3 […]<\/p>\n","protected":false},"author":2,"featured_media":170,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-166","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-analites"],"yoast_head":"\nMa\u017eai cholesterolio turinti dieta - VOW Health turinio baz\u0117<\/title>\n<meta name=\"description\" content=\"Ma\u017eai cholesterolio turinti dieta, turtinga dar\u017eov\u0117mis, pupel\u0117mis ir geraisiais riebalais ir kt., gali suma\u017einti blog\u0105j\u012f cholesterol\u012f.\" \/>\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\/mazai-cholesterolio-turinti-dieta\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ma\u017eai cholesterolio turinti dieta - 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