{"id":2946,"date":"2021-04-11T16:25:00","date_gmt":"2021-04-11T15:25:00","guid":{"rendered":"http:\/\/narodnilijek.com\/web\/?p=2946"},"modified":"2021-04-11T18:39:53","modified_gmt":"2021-04-11T17:39:53","slug":"omega-3-masne-kiseline","status":"publish","type":"post","link":"https:\/\/www.narodnilijek.com\/web\/omega-3-masne-kiseline\/","title":{"rendered":"Omega 3 masne kiseline \u010duvaju srce, poma\u017eu kod artritisa, \u0161tite od raka…"},"content":{"rendered":"\n

Ove nezasi\u0107ene masne kiseline \u010duvaju srce, poma\u017eu kod artritisa, \u0161tite od raka, poti\u010du stvaranje kolagena… Pri\u010da o masno\u0107ama mo\u017ee da djeluje zbunjuju\u0107e. Da li su sve \u0161tetne, ili ima i korisnih? Odgovor glasi: ima i jednih i drugih. Stoga omega-3 masne kiseline<\/strong> \u010desto se zbog povoljnog djelovanja na zdravlje opisuju kao dragocjene masno\u0107e.<\/p>\n\n\n\n

One takozvane zasi\u0107ene, kao \u0161to su \u017eivotinjske, mogu biti \u0161tetne jer pove\u0107avaju rizik od pojave sr\u010danih bolesti (po\u0161to se sastoje uglavnom od triglicerida i talo\u017ee u masnim \u0107elijama organizma), a takozvane polinezasi\u0107ene su korisne. Zbog toga se uno\u0161enje prvih mora ograni\u010diti (ne i sasvim izbaciti), a drugih pove\u0107ati. <\/p>\n\n\n\n

Omega 3 masne kiseline u hrani<\/strong> – U grupu nezasi\u0107enih masnih kiselina spadaju linolenske omega-3 i omega-6. To su za \u010dovjeka esencijalne masne kiseline koje organizam ne proizvodi sam pa se moraju unijeti hranom. Omega-3 masnih kiselina ima u pojedinim vrstama ribe, plavoj ponekad i dvostruko vi\u0161e nego u bijeloj. Nalaze se u srdeli, sku\u0161i, tuni, bakalaru, jezerskoj pastrmki, haringi, lososu, kao i u mesu ljuskara i morskih sisavaca i ribljem ulju. Izvor tih kiselina je fitoplankton kojim se morski organizmi hrane. U lanenom sjemenu, bundevi (\u017eutoj), ulju uljane repice, soji i orasima ima omega-3 masnih kiselina tre\u0107eg tipa (alfa-linolenske), koje su ne\u0161to manje efikasne od ostalih vrsta, ali su dobra zamjena ljudima koji ne vole ribu. Omega-6 masnih kiselina ima u sjemenkama sezama, suncokreta, lana, orasima, \u010dija sjemenkama<\/strong><\/a> i lje\u0161nicima…<\/p>\n\n\n\n

Omega 3 masne kiseline ljekovita svojstva<\/h2>\n\n\n\n

U mnogim istra\u017eivanjima utvr\u0111eno je da omega-3 masne kiseline, eikosapentoenoicna (EPA) i dokozaheksaenoicna (DHA) \u0161tite od sr\u010danih bolesti i ateroskleroze, jer smanjuju mogu\u0107nost zgru\u0161avanja krvi, \u010dime se smanjuje i mogu\u0107nost stvaranja ugru\u0161aka (tromba) koji mogu dovesti do iznenadne smrti ako se \u201cotka\u010de\u201d. <\/p>\n\n\n\n

Tako\u0111er, utvr\u0111eno je da mogu pomo\u0107i oboljelima od artritisa<\/strong>, jer \u010dine zglobove manje osjetljivim i oteklim. Nova istra\u017eivanja pokazala su da omega-3 masne kiseline \u0161tite i od raka dojke<\/strong>, debelog crijeva i maternice<\/strong>, a misli se da djeluju tako \u0161to ometaju izvore energije \u0107elija raka. Igraju i zna\u010dajnu ulogu u o\u010duvanju zdravlja \u0107elijskih membrana, pa one lak\u0161e odolijevaju napadima kancerogenih supstanci. <\/p>\n\n\n\n

Mogu da ubla\u017ee depresiju<\/strong><\/a> i druge psihi\u010dke poreme\u0107aje, menstrualne bolove<\/a><\/strong>. Va\u017ene su i za ljepotu ko\u017ee<\/strong> jer poti\u010du stvaranje kolagena i dubinski je vla\u017ee.<\/p>\n\n\n\n

Zna\u010di, barem dvaput nedjeljno trebalo bi jesti masnu ribu. U porcijama od 180 grama (trudnice treba da se ograni\u010de na 350 grama kuhane ribe nedjeljno), dok s uzimanjem ribljeg ulja treba biti oprezan jer mo\u017ee da sprije\u010di normalno zgru\u0161avanje krvi, \u0161to mo\u017ee izazvati obilno menstrualno krvarenje. <\/p>\n\n\n\n

Omega 3 masne kiseline za \u0161ta su dobre<\/h3>\n\n\n\n

Po\u0161to je riba i va\u017ean izvor bjelan\u010devina, esencijalnih aminokiselina i lako se vari, a sadr\u017ei i vitamine rastvorljive u mastima (A, D i E, koji su i antioksidansi), i vitamine grupe B<\/strong><\/a>, kao i minerale: magnezijum, kalcijum, fluor i jod, kao i selen, koji je tako\u0111er antioksidans (\u0161to zna\u010di da \u010duva DNK i \u0107elijsku membranu od slobodnih radikala, time djeluje antikancerogeno), eto razloga vi\u0161e da se riba (i ostali plodovi mora) \u010de\u0161\u0107e na\u0111u na trpezi.<\/p>\n\n\n\n

Hrana bogata omega-3 nezasi\u0107enim masnim kiselinama trebalo bi znatno da smanji smrtnost sr\u010danih bolesnika u starijoj populaciji. Pokazala su najnovija istra\u017eivanja ameri\u010dkih nau\u010dnika, koji su uspore\u0111ivali sastojke dokozahesaenoicne kiseline (DHA), eikosapentaenoicne kiseline (EPA) i alfa-linolenske kiseline u krvi 179 ljudi koji su umrli od posljedica sr\u010danih oboljenja, uklju\u010duju\u0107i i infarkt. Utvrdili su vezu izme\u0111u ve\u0107ih koncentracija DHA, EPA i alfa-linolenske kiseline i manjeg rizika od smrtnosti. Osim toga, brojna istra\u017eivanja govore i o zna\u010daju omega-3 kiselina u borbi protiv upalnih procesa, \u0161to bi moglo da dovede do njihove upotrebe u lije\u010denju autoimunih bolesti, kao \u0161to su artritis, Kronova bolest, ulcerozni kolitis, psorijaza, multipla skleroza i migrena. Brojne studije dokazuju zna\u010daj uzimanja ribljeg ulja<\/strong><\/a>, kao dopune hrani, kod spomenutih bolesti \u0161to ubla\u017euje bolest i smanjuje upotrebu lijekova.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ove nezasi\u0107ene masne kiseline \u010duvaju srce, poma\u017eu kod artritisa, \u0161tite od raka, poti\u010du stvaranje kolagena… Pri\u010da o masno\u0107ama mo\u017ee da djeluje zbunjuju\u0107e. Da li su sve \u0161tetne, ili ima i korisnih? Odgovor glasi: ima i jednih i drugih. Stoga omega-3 masne kiseline \u010desto se zbog povoljnog djelovanja na zdravlje opisuju kao dragocjene masno\u0107e. One takozvane […]<\/p>\n","protected":false},"author":1,"featured_media":38823,"comment_status":"open","ping_status":"open","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":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2}},"categories":[427],"tags":[121,197,287,247,203,425,947,14,104856,294,253,19],"class_list":{"0":"post-2946","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-savjeti","8":"tag-artritis","9":"tag-bolesti","10":"tag-depresija","11":"tag-ishrana-2","12":"tag-koza","13":"tag-ljekovita-svojstva","14":"tag-masne-kiseline","15":"tag-omega-3","16":"tag-omega-3-masne-kiseline-3","17":"tag-srce","18":"tag-trudnice-2","19":"tag-zdravlje-2"},"yoast_head":"\nOmega 3 masne kiseline dragocjene masno\u0107e za zdravlje<\/title>\n<meta name=\"description\" content=\"Omega 3 masne kiseline \u010duvaju srce, poma\u017eu kod artritisa, \u0161tite od raka, poti\u010du stvaranje kolagena. 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