{"id":57140,"date":"2024-07-05T07:01:55","date_gmt":"2024-07-05T05:01:55","guid":{"rendered":"https:\/\/www.infokuryr.cz\/n\/?p=57140"},"modified":"2024-07-05T07:01:55","modified_gmt":"2024-07-05T05:01:55","slug":"6-vydatnych-zdroju-pro-zdravi-srdce-potrebnych-omega-3-mastnych-kyselin-krome-ryb","status":"publish","type":"post","link":"https:\/\/www.infokuryr.cz\/n\/2024\/07\/05\/6-vydatnych-zdroju-pro-zdravi-srdce-potrebnych-omega-3-mastnych-kyselin-krome-ryb\/","title":{"rendered":"6 vydatn\u00fdch zdroj\u016f pro zdrav\u00ed srdce pot\u0159ebn\u00fdch omega-3 mastn\u00fdch kyselin krom\u011b ryb"},"content":{"rendered":"
<\/div>\n

Mnoho lid\u00ed si mysl\u00ed, \u017ee omega-3 esenci\u00e1ln\u00ed mastn\u00e9 kyseliny poch\u00e1zej\u00ed pouze z ryb. Z\u0159ejm\u011b budete p\u0159\u00edjemn\u011b p\u0159ekvapeni, \u017ee tyto zdrav\u00e9 tuky obsahuj\u00ed tak\u00e9 mnoh\u00e9 jin\u00e9 potraviny.<\/span><\/p>\n

Existuj\u00ed t\u0159i druhy omega-3 mastn\u00fdch kyselin \u2013 kyselina eikosapentaenov\u00e1 (EPA), kyselina dokosahexaenov\u00e1 (DHA) a kyselina alfa-linolenov\u00e1 (ALA). EPA i DHA poch\u00e1zej\u00ed hlavn\u011b z mo\u0159sk\u00fdch ryb jako losos, makrela, tu\u0148\u00e1k, sle\u010f a sardinky. Na druh\u00e9 stran\u011b, ALA se nach\u00e1z\u00ed hlavn\u011b v rostlinn\u00fdch potravin\u00e1ch.<\/span><\/p>\n

Bez ohledu na druh omega-3, kter\u00fd konzumujete, jsou tyto mastn\u00e9 kyseliny pova\u017eov\u00e1ny za nezbytn\u00e9 (proto n\u00e1zev esenci\u00e1ln\u00ed), jeliko\u017e na\u0161emu t\u011blu chyb\u00ed enzymy pot\u0159ebn\u00e9 k jejich tvorb\u011b.<\/span><\/p>\n

Av\u0161ak k tomu, abyste dos\u00e1hli pot\u0159ebn\u00e9 denn\u00ed d\u00e1vky omega-3, nemus\u00edte j\u00edst mnoho ryb, proto\u017ee existuje i n\u011bkolik neryb\u00fdch zdroj\u016f, o kter\u00fdch si pov\u00edme v tomto \u010dl\u00e1nku.<\/span><\/p>\n

1. Chia sem\u00ednka<\/span><\/h2>\n

Chia sem\u00ednka (Salvia hispanica) obsahuj\u00ed zna\u010dn\u00e9 mno\u017estv\u00ed ALA, p\u0159i\u010dem\u017e 60% jejich oleje tvo\u0159\u00ed pr\u00e1v\u011b tato mastn\u00e1 kyselina.<\/span><\/p>\n

Jedna hrst (30 gram\u016f) chia sem\u00ednek obsahuje neuv\u011b\u0159iteln\u00fdch 5 000 miligram\u016f\u00a0<\/span>omega-3<\/span><\/a>\u00a0mastn\u00fdch kyselin. Snadno tak p\u0159ekonaj\u00ed denn\u00ed doporu\u010den\u00fd p\u0159\u00edjem 1 100 mg pro \u017eeny star\u0161\u00ed 18 let a 1 600 mg pro mu\u017ee star\u0161\u00ed 18 let.<\/span><\/p>\n

2. Ln\u011bn\u00e1 sem\u00ednka<\/span><\/h2>\n

Studie publikovan\u00e1 v\u00a0<\/span>Canadian Journal of Cardiology<\/span><\/em>\u00a0(Kanadsk\u00fd \u017eurn\u00e1l kardiologie) uv\u00e1d\u00ed, \u017ee ln\u011bn\u00e1 sem\u00ednka (Linum usitatissimum) jsou alternativou k mo\u0159sk\u00fdm produkt\u016fm. Jsou jedn\u00edm z nejbohat\u0161\u00edch rostlinn\u00fdch zdroj\u016f ALA.<\/span><\/p>\n

Americk\u00e9 ministerstvo zem\u011bd\u011blstv\u00ed uv\u00e1d\u00ed, \u017ee jedna pol\u00e9vkov\u00e1 l\u017e\u00edce (10 gram\u016f) ln\u011bn\u00fdch sem\u00ednek obsahuje 2 300 a\u017e 2,400 mg ALA.<\/span><\/p>\n

3. Konopn\u00e1 sem\u00ednka<\/span><\/h2>\n

Konopn\u00fd olej je jedine\u010dn\u00fd, nebo\u0165 obsahuje nejen omega-3, ale optim\u00e1ln\u00ed pom\u011br 3:1 k omega-6 mastn\u00fdm kyselin\u00e1m (kyselina gama-linolov\u00e1). Tento pom\u011br je nezbytn\u00fd, proto\u017ee va\u0161e t\u011blo m\u00e1 pot\u00ed\u017ee s absorpc\u00ed obou druh\u016f omega kyselin, pokud pom\u011br p\u0159es\u00e1hne tento optim\u00e1ln\u00ed pom\u011br.<\/span><\/p>\n

T\u0159i pol\u00e9vkov\u00e9 l\u017e\u00edce (30 gram\u016f) konopn\u00fdch sem\u00ednek obsahuj\u00ed p\u0159ibli\u017en\u011b 2 600 mg ALA.<\/span><\/p>\n

Konopn\u00fd olej nav\u00edc obsahuje vynikaj\u00edc\u00ed formu omega-3 mastn\u00e9 kyseliny \u2013 kyselinu stearidonov\u00e9 (SDA), kter\u00e1 se ve va\u0161em t\u011ble p\u0159em\u011b\u0148uje na EPA efektivn\u011bji ne\u017e ryb\u00ed olej.<\/span><\/p>\n

Konopn\u00fd olej je tak\u00e9 skv\u011bl\u00fdm zdrojem omega-9 mastn\u00fdch kyselin, kter\u00e9 ryb\u00ed olej neobsahuje. Nav\u00edc, omega-3 nach\u00e1zej\u00edc\u00ed se v konopn\u00e9m oleji je mnohem stabiln\u011bj\u0161\u00ed forma a oxiduje m\u00e9n\u011b ne\u017e ryb\u00ed tuk.<\/span><\/p>\n

4. Perilov\u00fd olej<\/span><\/h2>\n

Studie publikovan\u00e1 v \u010dasopise\u00a0<\/span>Oriental Pharmacy and Experimental Medicine<\/span><\/em>\u00a0(Orient\u00e1ln\u00ed farmacie a experiment\u00e1ln\u00ed medic\u00edna) uv\u00e1d\u00ed, \u017ee olej ze semen perill (Perilla frutescens) trvale obsahuje jeden z nejvy\u0161\u0161\u00edch pod\u00edl\u016f omega-3 na \u00farovni 54% a\u017e 64%.<\/span><\/p>\n

Perila tak\u00e9 obsahuje asi 14% omega-6 a m\u00e1 tak\u00e9 omega-9 mastn\u00e9 kyseliny.<\/span><\/p>\n

V dal\u0161\u00ed studii publikovan\u00e9 v\u00a0<\/span>Journal of Nutritional Science and Vitaminology<\/span><\/em>\u00a0(\u017durn\u00e1l nutri\u010dn\u00edch v\u011bd a vitaminologie), kter\u00e9 se z\u00fa\u010dastnilo 20 star\u0161\u00edch \u00fa\u010dastn\u00edk\u016f, v\u00fdzkumn\u00edci nahradili s\u00f3jov\u00fd olej olejem ze semen pe\u0159ily.<\/span><\/p>\n

Auto\u0159i studie zjistili, \u017ee perilov\u00fd olej zp\u016fsobil zdvojn\u00e1soben\u00ed hladin ALA v krvi a tak\u00e9 vedl ke zv\u00fd\u0161en\u00ed hladin EPA a DHA v krvi z dlouhodob\u00e9ho hlediska.<\/span><\/p>\n

5. Vla\u0161sk\u00e9 o\u0159echy<\/span><\/h2>\n

Vla\u0161sk\u00e9 o\u0159echy jsou zn\u00e1m\u00e9 t\u00edm, \u017ee d\u00edky vysok\u00e9mu obsahu ALA poskytuj\u00ed velmi pot\u0159ebnou podporu pro zdrav\u00ed mozku.<\/span><\/p>\n

Jedna hrst vla\u0161sk\u00fdch o\u0159ech\u016f (30 gram\u016f) poskytuje 2,5 gramu omega-3, co\u017e je mno\u017estv\u00ed v\u00edce ne\u017e pot\u0159ebn\u00e9 k napln\u011bn\u00ed va\u0161\u00ed denn\u00ed pot\u0159eby t\u00e9to esenci\u00e1ln\u00ed a prosp\u011b\u0161n\u00e9 mastn\u00e9 kyseliny.<\/span><\/p>\n

6. Olej z mo\u0159sk\u00fdch \u0159as<\/span><\/h2>\n

Olej z mo\u0159sk\u00fdch \u0159as je rostlinn\u00fd zdroj omega-3, konkr\u00e9tn\u011b DHA a EPA. Vzhledem k tomu, \u017ee mnoho ryb konzumuje mo\u0159sk\u00e9 \u0159asy, u\u017e\u00edv\u00e1n\u00ed dopl\u0148k\u016f z \u0159asov\u00e9ho oleje znamen\u00e1, \u017ee tuto esenci\u00e1ln\u00ed mastnou kyselinu z\u00edsk\u00e1v\u00e1te p\u0159\u00edmo z prvotn\u00edho zdroje.<\/span><\/p>\n

Anna Taylorov\u00e1, dietologka v\u00a0<\/span>Centru pro lidskou v\u00fd\u017eivu<\/span><\/em>\u00a0na Clevelandsk\u00e9 klinice v Ohiu, \u0159\u00edk\u00e1, \u017ee hlavn\u00edm probl\u00e9mem dopl\u0148k\u016f z \u0159asov\u00e9ho oleje je nedostatek regulace, kter\u00e1 se jich t\u00fdk\u00e1.<\/span><\/p>\n

To m\u016f\u017ee v\u00e9st k tomu, \u017ee z\u00e1kazn\u00edci si koup\u00ed dopl\u0148ky, kter\u00e9 ve skute\u010dnosti neobsahuj\u00ed to, co je uvedeno na \u0161t\u00edtku. Proto Taylorov\u00e1 p\u0159ed n\u00e1kupem doporu\u010duje prov\u00e9st pr\u016fzkum zna\u010dek t\u011bchto dopl\u0148k\u016f.<\/span><\/p>\n

Z\u00e1v\u011br<\/span><\/h2>\n

Omega-3 mastn\u00e9 kyseliny jsou d\u016fle\u017eitou sou\u010d\u00e1st\u00ed va\u0161\u00ed zdrav\u00e9, rozmanit\u00e9 stravy a jsou nezbytn\u00e9 pro va\u0161e celkov\u00e9 zdrav\u00ed.<\/span><\/p>\n

Pokud nem\u00e1te r\u00e1di typick\u00fd \u00f3dor u ryb a dopl\u0148k\u016f s ryb\u00edm olejem, pak rostlinn\u00e9 zdroje omega-3 budou pro v\u00e1s ide\u00e1ln\u00edm \u0159e\u0161en\u00edm.<\/span><\/p>\n

Autor: Olivia Cook, Zdroj?\u00a0<\/span>naturalnews.com<\/span><\/a><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Mnoho lid\u00ed si mysl\u00ed, \u017ee omega-3 esenci\u00e1ln\u00ed mastn\u00e9 kyseliny poch\u00e1zej\u00ed pouze z ryb. Z\u0159ejm\u011b budete…<\/p>\n","protected":false},"author":2,"featured_media":57141,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[7],"tags":[750,1556,21],"_links":{"self":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts\/57140"}],"collection":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/comments?post=57140"}],"version-history":[{"count":0,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts\/57140\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/media\/57141"}],"wp:attachment":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/media?parent=57140"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/categories?post=57140"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/tags?post=57140"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}