{"id":17806,"date":"2021-09-22T08:08:47","date_gmt":"2021-09-22T08:08:47","guid":{"rendered":"https:\/\/test.otpor.media\/index.php\/2021\/09\/22\/https-otpor-media-pozeljne-i-nepozeljne-namirnice-za-snizavanje-kolesterola\/"},"modified":"2021-09-22T08:08:47","modified_gmt":"2021-09-22T08:08:47","slug":"https-otpor-media-pozeljne-i-nepozeljne-namirnice-za-snizavanje-kolesterola","status":"publish","type":"post","link":"https:\/\/otpor.media\/?p=17806","title":{"rendered":"Po\u017eeljne i nepo\u017eeljne namirnice za sni\u017eavanje kolesterola"},"content":{"rendered":"\n

Kardiovaskularne bolesti jedan su od naj\u010de\u0161\u0107ih razloga smrti u svijetu. Visoke razine kolesterola, osobito “lo\u0161eg” LDL kolesterola, povezane su sa sr\u010danim oboljenjima. Na sre\u0107u, na razine kolesterola mo\u017eemo djelovati zdravim \u017eivotnim navikama, kao \u0161to su prehrana i fizi\u010dka aktivnost.<\/p>\n\n\n\n

Postoje dvije vrste kolesterola, LDL i HDL. LDL ozna\u010dava lipoprotein niske razine gusto\u0107e. S obzirom na to da su mu molekule manje, lak\u0161e se zadr\u017eavaju na stijenkama krvnih \u017eila. \u010cesto se ovu vrstu kolesterola naziva “lo\u0161om”. HDL, s druge strane, naziva se “dobrim” kolesterolom, a on ima ve\u0107u gusto\u0107u i zbog ve\u0107ih molekula nije u tolikoj mjeri sklon talo\u017eiti se na stijenkama krvnih \u017eila. Svakako je potrebno dr\u017eati koli\u010dine obje vrste unutar granica.<\/p>\n\n\n\n

Za prirodnu regulaciju razina kolesterola u krvi po\u017eeljno je jesti sljede\u0107e namirnice.<\/span><\/strong><\/p>\n\n\n\n

1. Zob<\/span><\/strong>

Jedna od popularnijih opcija za uno\u0161enje ove vrijedne namirnice upravo su zobene pahuljice. Birajte one cjelovite ispred obra\u0111enih. Imaju znatno vi\u0161e vlakana i korisnih nutrijenata, kao i beta-glukan.<\/p>\n\n\n\n

2. Maslinovo ulje<\/span><\/strong>

<\/span><\/strong>Odabirom zdravih izvora masno\u0107a kontroliramo razinu kolesterola u krvi. Maslinovo ulje je postalo nezaobilazna namirnica ne samo za mediteransku kuhinju ve\u0107 i diljem svijeta.<\/p>\n\n\n\n

3. Soja<\/span><\/strong>

Koliko god voljeli meso, ponekad nije lo\u0161e proizvodima od soje zamijeniti neke mesne obroke, zbog ogromnih benefita koje ova namirnica nosi. Vrlo je hranjiva i zasitna, a ima i dobar utjecaj na razine masno\u0107e u krvi.<\/p>\n\n\n\n

4. Borovnice<\/span><\/strong>

Bogate vitaminom C i vlaknima i siroma\u0161ne \u0161e\u0107erom, jedna su od najpopularnijih vrsta vo\u0107a za sve one koji paze na tjelesnu te\u017einu ili imaju problema s kolesterolom.<\/p>\n\n\n\n

5. \u0160pinat<\/span><\/strong>

Uz \u010dinjenicu da je izvor \u017eeljeza, vitamina C i elektrolita, \u0161pinat je osobito popularan kao namirnica koja se dodaje u smoothieje kako bi se iskoristili svi njegovi nutrijenti.<\/p>\n\n\n\n

4. \u010cokolada<\/span><\/strong>

Dobrobiti \u010dokolade mogu vas iznenaditi, ali poku\u0161ajte birati one s vi\u0161e kakaa. Antioksidansi, vlakna, kao i niska razina masno\u0107a i \u0161e\u0107era, neke su od prednosti ove popularne namirnice.<\/p>\n\n\n\n

Hrana koju je dobro izbjegavati.<\/span><\/strong><\/p>\n\n\n\n

1. Margarin<\/span><\/strong>

Prvi na listi, margarin se ponekad koristi kao jeftina zamjena za maslac, ali ovo nije dobra praksa. Zna\u010dajno utje\u010de na rast LDL kolesterola. Ako ga ne planirate izbaciti iz uporabe, birajte onaj biljnog porijekla.<\/p>\n\n\n\n

2. Crveno meso<\/span><\/strong>

Ova namirnica u ograni\u010denim koli\u010dinama nema tako negativan u\u010dinak, ali ljudima koji konzumiraju prevelike koli\u010dine crvenog mesa mo\u017ee izazvati porast rizika za sr\u010dane bolesti uzrokovane visokom razinom kolesterola u krvi.<\/p>\n\n\n\n

3. Prera\u0111ena hrana<\/span><\/strong>

Prera\u0111ena hrana mahom obuhva\u0107a namirnice od prera\u0111enih \u017eitarica, grickalica, do mesnih prera\u0111evina kao \u0161to su kobasice, salame, hrenovke i sl.<\/p>\n\n\n\n

4. Brza hrana i slatki\u0161i<\/span><\/strong>

Siroma\u0161ni nutrijentima i bogati transmasnim kiselinama, brza hrana i slastice se preporu\u010duju samo povremeno kao cheat meal, a ne svakodnevna namirnica ako \u017eelimo brinuti o svom zdravlju.<\/p>\n\n\n\n

Index.hr<\/a><\/span><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Kardiovaskularne bolesti jedan su od naj\u010de\u0161\u0107ih razloga smrti u svijetu. Visoke razine kolesterola, osobito “lo\u0161eg” LDL kolesterola, povezane su sa sr\u010danim oboljenjima. Na sre\u0107u, na razine kolesterola mo\u017eemo djelovati zdravim \u017eivotnim navikama, kao \u0161to su prehrana i fizi\u010dka aktivnost. Postoje dvije vrste kolesterola, LDL i HDL. LDL ozna\u010dava lipoprotein niske razine gusto\u0107e. S obzirom na […]<\/p>\n","protected":false},"author":1,"featured_media":5885,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"iawp_total_views":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[31],"tags":[],"class_list":["post-17806","post","type-post","status-publish","format-standard","has-post-thumbnail","category-zdravlje"],"yoast_head":"\nPo\u017eeljne i nepo\u017eeljne namirnice za sni\u017eavanje kolesterola - OTPOR.Media<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/otpor.media\/?p=17806\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Po\u017eeljne i nepo\u017eeljne namirnice za sni\u017eavanje kolesterola\" \/>\n<meta property=\"og:description\" content=\"Kardiovaskularne bolesti jedan su od naj\u010de\u0161\u0107ih razloga smrti u svijetu. Visoke razine kolesterola, osobito “lo\u0161eg” LDL kolesterola, povezane su sa sr\u010danim oboljenjima. Na sre\u0107u, na razine kolesterola mo\u017eemo djelovati zdravim \u017eivotnim navikama, kao \u0161to su prehrana i fizi\u010dka aktivnost. Postoje dvije vrste kolesterola, LDL i HDL. LDL ozna\u010dava lipoprotein niske razine gusto\u0107e. 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