{"id":1153,"date":"2023-02-09T17:14:37","date_gmt":"2023-02-09T17:14:37","guid":{"rendered":"https:\/\/portaldiadia.com\/?p=1153"},"modified":"2023-04-11T13:00:03","modified_gmt":"2023-04-11T13:00:03","slug":"omega-3-8-potraviny-aby-vyhovovaly-vasim-potrebam","status":"publish","type":"post","link":"https:\/\/portaldiadia.com\/cs\/omega-3-8-potraviny-aby-vyhovovaly-vasim-potrebam\/","title":{"rendered":"Omega-3 \u2013 8 potraviny podle va\u0161ich pot\u0159eb!"},"content":{"rendered":"

O n\u011bkter\u00fdch tuc\u00edch se \u0159\u00edk\u00e1, \u017ee jsou pro \u010dlov\u011bka \u201enezbytn\u00e9\u201c, proto\u017ee je t\u011blo neum\u00ed syntetizovat. Mezi nimi mastn\u00e9 kyseliny Omega 3 <\/strong>jsou zn\u00e1m\u00e9 pro sv\u00e9 p\u0159\u00edzniv\u00e9 \u00fa\u010dinky na kardiovaskul\u00e1rn\u00ed zdrav\u00ed.<\/p>\n

\"\"<\/p>\n

K jejich konzumaci nen\u00ed nutn\u00e9 sahat po dopl\u0148c\u00edch stravy: n\u011bkter\u00e9 potraviny jich obsahuj\u00ed dostatek.<\/p>\n

Potraviny pro dopln\u011bn\u00ed t\u011bl omega-3<\/strong><\/p>\n

\u0158epkov\u00fd olej<\/strong><\/h3>\n

\u0158epkov\u00fd (kanolov\u00fd) olej je zdrojem kyseliny alfa-linolenov\u00e9 (ALA), mastn\u00e9 kyseliny s kr\u00e1tk\u00fdm \u0159et\u011bzcem z rodiny Omega 3<\/strong>. Kyselina alfa-linolenov\u00e1 si t\u011blo nedok\u00e1\u017ee vyrobit: naz\u00fdv\u00e1 se \u201eesenci\u00e1ln\u00ed\u201c, proto\u017ee mus\u00ed b\u00fdt nutn\u011b dod\u00e1v\u00e1na stravou.<\/p>\n

V t\u011ble mohou b\u00fdt mastn\u00e9 kyseliny s kr\u00e1tk\u00fdm \u0159et\u011bzcem p\u0159em\u011bn\u011bny na mastn\u00e9 kyseliny s dlouh\u00fdm \u0159et\u011bzcem. Ty jsou prosp\u011b\u0161n\u00e9 pro kardiovaskul\u00e1rn\u00ed zdrav\u00ed.<\/p>\n

O\u0159echy<\/strong><\/h3>\n

Vla\u0161sk\u00fd o\u0159ech m\u00e1 obzvl\u00e1\u0161t\u011b vysok\u00fd obsah polynenasycen\u00fdch mastn\u00fdch kyselin, v\u00edce ne\u017e 701 TP3T z jeho celkov\u00fdch lipid\u016f. T\u00e9m\u011b\u0159 p\u011btinu t\u011bchto kyselin tvo\u0159\u00ed mastn\u00e9 kyseliny Omega 3 <\/strong>n\u00e1le\u017eitosti kr\u00e1tk\u00e9ho \u0159et\u011bzce.<\/p>\n

Nejlep\u0161\u00ed je kupovat o\u0159echy ve sko\u0159\u00e1pce: nenasycen\u00e9 tuky v o\u0159e\u0161\u00edch prod\u00e1van\u00fdch ve sko\u0159\u00e1pce snadn\u011bji oxiduj\u00ed.<\/p>\n

Makrela<\/strong><\/h3>\n

Makrela je vynikaj\u00edc\u00edm zdrojem Omega 3 <\/strong>dlouh\u00fd \u0159et\u011bzec (EPA a DHA).<\/p>\n

Ty jsou pro t\u011blo nejprosp\u011b\u0161n\u011bj\u0161\u00ed. Je zn\u00e1mo, \u017ee sni\u017euj\u00ed krevn\u00ed tlak, triglyceridy a krevn\u00ed sra\u017eeniny, \u010d\u00edm\u017e sni\u017euj\u00ed riziko kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed.<\/p>\n

Makrela je jednou z ryb nejbohat\u0161\u00edch na EPA a DHA. 100g porce makrely poskytuje asi 1,2 g, co\u017e je v\u00edce ne\u017e dvojn\u00e1sobek denn\u00edho doporu\u010den\u00ed.<\/p>\n

Konopn\u00fd olej<\/strong><\/h3>\n

Konopn\u00e1 sem\u00ednka jsou jedine\u010dn\u00fdm zdrojem Omega 3<\/strong>. Je z\u0159ejm\u00e9, \u017ee potravinov\u00e1 verze neobsahuje THC, vysoce psychotropn\u00ed molekulu.<\/p>\n

Konopn\u00fd olej obsahuje nejen \u201ekr\u00e1tk\u00fd \u0159et\u011bzec\u201c, kter\u00fd se nach\u00e1z\u00ed v jin\u00fdch rostlinn\u00fdch olej\u00edch, ale tak\u00e9 SDA (st\u0159edn\u00ed \u0159et\u011bzec). Ty jsou t\u011blem mnohem snadn\u011bji asimilov\u00e1ny. Lze jej nal\u00e9zt na prodej v bio nebo p\u0159\u00edrodn\u00edch obchodech za velmi vysokou cenu.<\/p>\n

Chia sem\u00ednka<\/strong><\/h3>\n

Chia sem\u00ednka jsou p\u0159irozen\u011b bohat\u00e1 na vl\u00e1kninu a \u201edobr\u00e9 tuky\u201c. Obsahuj\u00ed 15 a\u017e 171 TP3T Omega 3<\/strong> ve form\u011b kyseliny alfa-linolenov\u00e9 (ALA).<\/p>\n

Obsahuj\u00ed tak\u00e9 5 a\u017e 8% kyseliny gama-linolov\u00e9 (GLA), omega-6, kterou t\u011blo t\u011b\u017eko syntetizuje. Na druhou stranu mastn\u00e9 kyseliny Omega 3 <\/strong>dlouh\u00fd \u0159et\u011bzec nejsou sou\u010d\u00e1st\u00ed jeho slo\u017een\u00ed.<\/p>\n

Mohou se j\u00edst tak, jak jsou, rozdrcen\u00e9 v receptech nebo posypan\u00e9 pokrmy.<\/p>\n

Ln\u011bn\u00fd olej<\/strong><\/h3>\n

Ln\u011bn\u00fd olej obsahuje velk\u00e9 mno\u017estv\u00ed kyseliny alfa-linolenov\u00e9 (ALA), mastn\u00e9 kyseliny Omega 3 <\/strong>kr\u00e1tk\u00fd \u0159et\u011bz. Odborn\u00edci rad\u00ed u\u017e\u00edvat pol\u00e9vkovou l\u017e\u00edci denn\u011b, aby se sn\u00ed\u017eilo riziko kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed.<\/p>\n

Ln\u011bn\u00fd olej se velmi snadno kaz\u00ed. Uchov\u00e1vejte jej proto v lednici a po otev\u0159en\u00ed n\u00e1doby rychle spot\u0159ebujte. Kupujte mal\u00e9 mno\u017estv\u00ed najednou a rozhodn\u011bte se pro nepr\u016fhledn\u00e9 n\u00e1doby.<\/p>\n

Krevety<\/strong><\/h3>\n

Stejn\u011b jako tu\u010dn\u00e9 ryby obsahuj\u00ed krevety EPA a DHA, dv\u011b polynenasycen\u00e9 mastn\u00e9 kyseliny s dlouh\u00fdm \u0159et\u011bzcem z rodiny Omega 3<\/strong>.<\/p>\n

75 g porce krevet poskytuje p\u0159ibli\u017en\u011b 300 mg EPA a DHA.<\/p>\n

Sardinky<\/strong><\/h3>\n

Sardinky konzervovan\u00e9 v panensk\u00e9m olivov\u00e9m oleji jsou pochoutkou. D\u00edky vysok\u00e9mu obsahu tuku je jedn\u00edm z nejlep\u0161\u00edch zdroj\u016f Omega 3 <\/strong>dlouh\u00fd \u0159et\u011bz. Jako v\u011bt\u0161ina tu\u010dn\u00fdch ryb obsahuje EPA a DHA. 100 g porce sardinek obsahuje asi 1 g.<\/p>\n

Pln\u011b vyu\u017e\u00edvat v\u00fdhod p\u0159ipisovan\u00fdch mastn\u00fdm kyselin\u00e1m Omega 3<\/strong>, vyvarujte se dlouh\u00e9ho va\u0159en\u00ed ryb.09<\/p>","protected":false},"excerpt":{"rendered":"

O n\u011bkter\u00fdch tuc\u00edch se \u0159\u00edk\u00e1, \u017ee jsou pro \u010dlov\u011bka \u201eesenci\u00e1ln\u00ed\u201c, proto\u017ee si je t\u011blo nedok\u00e1\u017ee syntetizovat. Mezi nimi jsou omega-3 mastn\u00e9 kyseliny zn\u00e1m\u00e9 sv\u00fdmi p\u0159\u00edzniv\u00fdmi \u00fa\u010dinky na kardiovaskul\u00e1rn\u00ed zdrav\u00ed. Pro jejich konzumaci nen\u00ed nutn\u00e9 uchylovat se k dopl\u0148k\u016fm stravy: n\u011bkter\u00e9 potraviny jich obsahuj\u00ed dostatek. Potraviny pro dopln\u011bn\u00ed omega-3 mastn\u00fdch kyselin v t\u011ble \u0158epkov\u00fd olej [\u2026]<\/p>","protected":false},"author":1,"featured_media":1154,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-1153","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-receitas"},"_links":{"self":[{"href":"https:\/\/portaldiadia.com\/cs\/wp-json\/wp\/v2\/posts\/1153","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/portaldiadia.com\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/portaldiadia.com\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/cs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/cs\/wp-json\/wp\/v2\/comments?post=1153"}],"version-history":[{"count":0,"href":"https:\/\/portaldiadia.com\/cs\/wp-json\/wp\/v2\/posts\/1153\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/cs\/wp-json\/wp\/v2\/media\/1154"}],"wp:attachment":[{"href":"https:\/\/portaldiadia.com\/cs\/wp-json\/wp\/v2\/media?parent=1153"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/portaldiadia.com\/cs\/wp-json\/wp\/v2\/categories?post=1153"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/portaldiadia.com\/cs\/wp-json\/wp\/v2\/tags?post=1153"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}