{"id":46248,"date":"2023-02-22T18:33:11","date_gmt":"2023-02-22T17:33:11","guid":{"rendered":"https:\/\/www.narodnilijek.com\/web\/?p=46248"},"modified":"2023-02-22T19:42:28","modified_gmt":"2023-02-22T18:42:28","slug":"dobre-i-lose-masti","status":"publish","type":"post","link":"https:\/\/www.narodnilijek.com\/web\/dobre-i-lose-masti\/","title":{"rendered":"\u0160ta su dobre, a \u0161ta lo\u0161e masti u ishrani"},"content":{"rendered":"\n<p>Da biste bili, vitki, zdravi i poletni ne trebate se odricati hrane, ve\u0107 treba da prepoznajete koju su dobre i lo\u0161e masti. Dovoljno je znati koja vam hrana koristi, a koja \u0161teti.<\/p>\n\n\n\n<p>Zajedno s ugljikohidratima i proteinima masti \u010dine osnovu prehrane. \u0160ta su, zapravo, masti? Najjednostavniji odgovor \u2013 masti su kombinacija zasi\u0107enih i nezasi\u0107enih masnih kiselina.<\/p>\n\n\n\n<p>Razlika izme\u0111u ove dvije vrste je u njihovom hemijskom sastavu: <a href=\"https:\/\/hr.wikipedia.org\/wiki\/Masne_kiseline\"><strong>Zasi\u0107ene masne kiseline<\/strong><\/a> imaju jednostruku vezu izme\u0111u atoma ugljika u molekuli, nezasi\u0107ene imaju dvostruku vezu. Ta mikroskopska razlika uzrok je \u0161to jedne masne kiseline debljaju i di\u017eu nivo holesterola a druge \u010dine suprotno.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Dobre i lo\u0161e masti<\/h2>\n\n\n\n<p><strong>Koje su lo\u0161e masti<\/strong><br>Lo\u0161e masti sadr\u017ee prete\u017eno zasi\u0107ene ili transmasne kiseline. One podi\u017eu nivo lo\u0161eg holesterola, uzrokuju dijabetes i debljanje, bolesti srca i krvnih \u017eila, mogu biti i kancerogene. Zasi\u0107ene masne kiseline nalaze se u proizvodima \u017eivotinjskog porijekla: mesu, jajima i mlije\u010dnim proizvodima. Zastupljene su i u nekim biljnim proizvodima kao \u0161to su kokos i kikiriki.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.narodnilijek.com\/web\/kako-ocistiti-krvne-sudove-od-holesterola\/\"><strong>Kako o\u010distiti krvne sudove od naslaga holesterola<\/strong><\/a><\/p>\n\n\n\n<p>Transmasne kiseline nalaze se uglavnom u pr\u017eenoj prera\u0111enoj hrani, npr. u kokicama koje kupujemo u kinu te u \u010dipsu. One su umjetno proizvedene i slu\u017ee kako bi konzervirale hranu. Zato <a href=\"https:\/\/www.narodnilijek.com\/web\/jesti-cips\/\"><strong>\u010dips<\/strong><\/a> ili pommes frites iz McDonaldsa mogu stajati mjesecima, a da ne promijene boju, oblik ili okus.<\/p>\n\n\n\n<p>Transmasne kiseline di\u017eu nivo holesterola, a dokazano je i da su kancerogene.<\/p>\n\n\n\n<p><strong>Dobre masti<\/strong> spu\u0161taju nivo lo\u0161eg holesterola, pobolj\u0161avaju krvotok, dobro utje\u010du na mozak, \u010dine kosu sjajnijom, ko\u017eu pomla\u0111uju, reguliraju san. Nalaze se u biljnim proizvodima, ora\u0161astim plodovima te u ribi.<\/p>\n\n\n\n<p><strong>Izvori nezasi\u0107enih masnih kiselina su:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ulja:<a href=\"https:\/\/www.narodnilijek.com\/web\/zasto-je-maslinovo-ulje-zdravo\/\"> <strong>Maslinovo<\/strong><\/a>, laneno, soja, kanola;<\/li>\n\n\n\n<li>Ora\u0161asti plodovi: Brazilski orah, <a href=\"https:\/\/www.narodnilijek.com\/web\/indijski-orah\/\"><strong>indijski orah<\/strong><\/a>, obi\u010dan orah, pistacija, lje\u0161njak;<\/li>\n\n\n\n<li>Razna riba: Tuna, losos, sardina, haringa.<\/li>\n<\/ul>\n\n\n\n<p><strong>Nezasi\u0107ene masne kiseline<\/strong> dijele se na jednostruko (mono) i vi\u0161estruko (poli) nezasi\u0107ene. Obi\u010dno se u ribi nalazi najve\u0107a koncentracija vi\u0161estruko nezasi\u0107enih kiselina dok u ora\u0161astim plodovima i avokadu prevladava jednostruko nezasi\u0107ena kiselina.<\/p>\n\n\n\n<p><strong>Kako prepoznati dobre masti<\/strong><br>Ako ne volite ribu, ne brinite brigu. I bez nje se mo\u017eete zdravo hraniti. Naime, jednostruko nezasi\u0107ene u metabolizmu se pretvaraju u zasi\u0107ene (omega 3) kiseline. Masti koje su na sobnoj temperaturi u krutom stanju su zasi\u0107ene, npr. maslac, svinjska mast, loj. Masti koje su na sobnoj temperaturi u teku\u0107em stanju su nezasi\u0107ene. To su: maslinovo ulje, laneno ulje\u2026<br>Ovo pravilo vrijedi samo za \u010diste masti, ne i za namirnice. Orah je u krutom stanju, ali sadr\u017ei uglavnom nezasi\u0107ene (zdrave) masti.<\/p>\n\n\n\n<p><strong>Savjet za zdravu prehranu<\/strong><br>U va\u0161oj ishrani treba da se prona\u0111e \u0161to vi\u0161e namirnica koje sadr\u017ee dobre masti. Lo\u0161e masti nisu \u0161tetne u malim koli\u010dinama (1 jaje dnevno, 2 dcl mlijeka i si.), ali je potrebno paziti da se s njima ne pretjeruje. Kod izbora ulja bogatog omegom uvijek treba dati prednost hladno pre\u0161anom ulju. Ono nije termalno obra\u0111eno i nije izgubilo zdrave sastojke. Ako mislite da ne uzimate dovoljno dobrih masti, postoje dodaci prehrani s omegom 3, ribljeg i biljnog porijekla koji \u0107e vam pomo\u0107i da nadoknadite dobre masti.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.narodnilijek.com\/web\/riblje-ulje-zasto-je-dobro-piti\/\"><strong>Riblje ulje i brojne koristi za zdravlje<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Da biste bili, vitki, zdravi i poletni ne trebate se odricati hrane, ve\u0107 treba da prepoznajete koju su dobre i lo\u0161e masti. Dovoljno je znati koja vam hrana koristi, a koja \u0161teti. Zajedno s ugljikohidratima i proteinima masti \u010dine osnovu prehrane. \u0160ta su, zapravo, masti? Najjednostavniji odgovor \u2013 masti su kombinacija zasi\u0107enih i nezasi\u0107enih masnih [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":46249,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2}},"categories":[7],"tags":[108377,108378,415,336,247,295,947,970,108379,6861,239,19],"class_list":{"0":"post-46248","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ishrana","8":"tag-dobre-i-lose-masti","9":"tag-dobre-masti","10":"tag-holesterol","11":"tag-hrana","12":"tag-ishrana-2","13":"tag-krvotok","14":"tag-masne-kiseline","15":"tag-masti","16":"tag-nezasicene-masne-kiseline","17":"tag-transmasne-kiseline","18":"tag-ugljikohidrati","19":"tag-zdravlje-2"},"yoast_head":"<!-- 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