{"id":68714,"date":"2020-10-28T16:38:02","date_gmt":"2020-10-28T15:38:02","guid":{"rendered":"https:\/\/bb.dwizards.dev\/omega-3-mascobne-kisline\/"},"modified":"2023-10-06T16:51:11","modified_gmt":"2023-10-06T16:51:11","slug":"omega-3-mascobne-kisline","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/omega-3-mascobne-kisline\/","title":{"rendered":"OMEGA-3 MA\u0160\u010cOBNE KISLINE"},"content":{"rendered":"\n<p>Zadnje \u010dase raziskovalci vse ve\u010d \u010dasa posve\u010dajo raziskavam na podro\u010dju esencialnih kislin, kot sta omega-3 in omega-6. Da je neko \u017eivilo esencialno, pomeni da ga na\u0161e telo ne more sintetizirati samo ampak ga moremo zau\u017eiti s hrano. Razlika med samima molekulama omega-3 in omega-6 je zelo majhna, gre zgolj za razliko v poziciji dvojne vezi. Vendar \u017ee tako majhna sprememba povsem spremeni njihovo funkcijo v telesu. Omega-3 je eden najpogostej\u0161ih prehranskih dopolnil v zadnjem \u010dasu.&nbsp; \u010ce se spra\u0161uje\u0161 zakaj ljudje mno\u017ei\u010dno posegajo po teh ma\u0161\u010dobnih kislinah, ter kak\u0161ne vse prednosti prena\u0161ajo smo vam pripravili odgovor.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">KAJ SO OMEGA-3 MA\u0160\u010cOBNE KISLINE<\/span><\/strong><\/p>\n\n\n\n<p>Omenjene ma\u0161\u010dobne kisline so esencialne in zelo pomembne za na\u0161e zdravje, vendar pa je zelo pomembno razmerje. Dandanes zau\u017eijemo veliko premalo omega-3 ma\u0161\u010dobnih kislin. Idealno razmerje je 1:1, vendar je to razmerje vi\u0161je prav zaradi velikega vnosa omega-6 ma\u0161\u010dobnih kislin. Ne smemo narobe razumeti, da so te za nas kakorkoli \u0161kodljive, saj so prav tako esencialne in izjemno pomembne. Morali bi le malenkost zni\u017eati njihov vnos in dodati \u0161e dovolj omega 3 ma\u0161\u010dobnih kislin.<\/p>\n\n\n\n<p>Alfa-linolenska ma\u0161\u010dobna kislina je esencialna omega-3 ma\u0161\u010dobna kislina, ki je prisotna v mnogih rastlinah. Iz alfa-linolenske kisline pa se lahko sintetizirata tudi EPA (eikozapentaenojska kislina) in DHA (dokozaheksanojska kislina), vendar samo v manj\u0161ih koli\u010dinah. Sinteza je zelo zmanj\u0161ana, \u010de je razmerje omega-3 in omega-6 kislin v telesu poru\u0161eno. Prav tako je sinteza poslab\u0161ana, kadar so potrebe po EPA in DHA zelo velike. To je na primer med nose\u010dnostjo in med obdobjem dojenja. Zato morate poskrbeti da zau\u017eijete zadostno mero EPA in DHA, ki pa ju najdemo zgolj v \u017eivalskih tkivih ter nekaterih algah. Raziskave so pokazale, da v evropi zau\u017eijemo desetkrat premalo EPA in DHA na dan, kljub temu da je vsebnost ma\u0161\u010dob povpre\u010dnega evropejca primerna.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">KJE JIH NAJDEMO<\/span><\/strong><\/p>\n\n\n\n<p>Alfa-linolenska kislina se v najve\u010djih koli\u010dinah nahaja v nekaterih oljih, npr. konopljino, laneno, orehovem olju ter olju oljne ogr\u0161\u010dice. Priporo\u010damo, da vsaj kak\u0161no od teh olj umestite v svoj vsakdan. Potrebno pa je opozoriti, da ve\u010dina teh olj ni primerna za dolgotrajno termi\u010dno obdelavo, zato so bolj primerni npr. za solatne prelive ter dodatke k prelivom. Kot ste lahko prebrali zgoraj pa je klju\u010dno, da zau\u017eijemo tudi dovolj EPA in DHA. Nahajata se predvsem v morskih ribah, kot so sardine, slanik, sku\u0161a in losos. Prav zato se priporo\u010da u\u017eivanje rib in ribjih jedi vsaj dvakrat na teden. Svoj dnevni vnos pa lahko zvi\u0161ate tudi z u\u017eivanjem alg, kot je recimo spirulina. Dober vir omega-3 ma\u0161\u010dobnih kislin je tudi tuna, vendar se odsvetuje prepogosto u\u017eivanje zaradi visoke vsebnosti \u017eivega srebra.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">KAKO OMEGA-3 KORISTIJO NA\u0160EMU TELESU<\/span><\/strong><\/p>\n\n\n\n<p>Ne boste verjeli, pri \u010dem vse omega-3 ma\u0161\u010dobne kisline sodelujejo v na\u0161em telesu.<\/p>\n\n\n\n<p>Delujejo antiaterogeno, zni\u017eujejo krvni tlak in prepre\u010dujejo sr\u010dno \u017eilne bolezni. Ugodno vplivajo na na\u0161 imunski sistem in bla\u017eijo vnetne procese v telesu. Zmanj\u0161ujejo tveganja za nastanek raka in ugodno vplivajo na potek bolezni. Ne boste verjeli ampak omega-3 ma\u0161\u010dobne kisline zni\u017eujejo tveganje za nastanek debelosti in pomagajo pri huj\u0161anju. \u0160\u010ditijo metabolne procese v kosteh, ugodno vplivajo na razvoj kosti in hrustanca, zato so \u0161e posebej pomembni pri rehabilitaciji po po\u0161kodbah. Ugodno vplivajo na mo\u017egane, zavirajo upad miselnih sposobnosti, delujejo antidepresivno in zni\u017eujejo nagnjenost k agresivnosti. Zelo pomembne so tudi za na\u0161 vid, saj vplivajo na razvoj mre\u017enice. \u0160e posebno pozornost jim je potrebno posvetiti v \u010dasu nose\u010dnosti, saj ugodno vplivajo na razvoj ploda.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong><span class=\"has-inline-color has-vivid-red-color\">OMEGA-3 KOT PREHRANSKI DODATEK<\/span><\/strong><\/p>\n\n\n\n<p>Na\u0161 na\u010din prehranjevanja zelo redko vklju\u010duje ribe v na\u0161 jedilnik. Prav zato ve\u010dina ljudi poru\u0161eno razmerje omega-3 in omega-6 ma\u0161\u010dobnih kislin. \u010ce nam ne uspe zau\u017eiti dovolj omega-3 ma\u0161\u010dobnih kislin so prehranska dopolnila super alternativa.<\/p>\n\n\n\n<p>Evropska agencija za varnost hrane (EFSA), ki v Evropski uniji predstavlja avtoriteto na podro\u010dju prehranskih dopolnil, je potrdila, da ima dnevni vnos vsaj 250 mg EPA in vsaj 250 mg DHA izjemno pozitiven u\u010dinek na delovanje kardiovaskularnega sistema. Zato bodite pri izbiri prehranskih dopolnil pozorni na vsebnost alfa-linolenske kisline, EPA in DHA. Priporo\u010damo vam branje deklaracij. Kot smo \u017ee omenili se EPA in DHA nahajata samo v \u017eivalskih tkivih in algah, zato pozorno preberite deklaracije, da si zagotovite kakovosten vir omega-3 ma\u0161\u010dobnih kislin.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Zadnje \u010dase raziskovalci vse ve\u010d \u010dasa posve\u010dajo raziskavam na podro\u010dju esencialnih kislin, kot sta omega-3 in omega-6. Da je neko \u017eivilo esencialno, pomeni da ga na\u0161e telo ne more sintetizirati samo ampak ga moremo zau\u017eiti s hrano. Razlika med samima molekulama omega-3 in omega-6 je zelo majhna, gre zgolj za razliko v poziciji dvojne vezi. [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":68716,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5971,5976],"tags":[511,5999,6016,6110],"class_list":["post-68714","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-prehrana-sl","category-zdravje-prehrana","tag-zdrava-prehrana","tag-zdravje","tag-omega-3-mascobne-kisline","tag-zdrave-mascobe"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>OMEGA-3 MA\u0160\u010cOBNE KISLINE - Building Body<\/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:\/\/building-body.com\/sl\/omega-3-mascobne-kisline\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"OMEGA-3 MA\u0160\u010cOBNE KISLINE - Building Body\" \/>\n<meta property=\"og:description\" content=\"Zadnje \u010dase raziskovalci vse ve\u010d \u010dasa posve\u010dajo raziskavam na podro\u010dju esencialnih kislin, kot sta omega-3 in omega-6. Da je neko \u017eivilo esencialno, pomeni da ga na\u0161e telo ne more sintetizirati samo ampak ga moremo zau\u017eiti s hrano. Razlika med samima molekulama omega-3 in omega-6 je zelo majhna, gre zgolj za razliko v poziciji dvojne vezi. 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