{"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-vyhovovali-vasim-potrebam","status":"publish","type":"post","link":"https:\/\/portaldiadia.com\/sk\/omega-3-8-potraviny-aby-vyhovovali-vasim-potrebam\/","title":{"rendered":"Omega-3 \u2013 8 potraviny pod\u013ea va\u0161ich potrieb!"},"content":{"rendered":"

O niektor\u00fdch tukoch sa hovor\u00ed, \u017ee s\u00fa pre \u010dloveka \u201enevyhnutn\u00e9\u201c, preto\u017ee si ich telo nevie syntetizova\u0165. Medzi nimi mastn\u00e9 kyseliny Omega 3 <\/strong>s\u00fa zn\u00e1me svojimi priazniv\u00fdmi \u00fa\u010dinkami na kardiovaskul\u00e1rne zdravie.<\/p>\n

\"\"<\/p>\n

Na ich konzum\u00e1ciu nie je potrebn\u00e9 siaha\u0165 po doplnkoch stravy: niektor\u00e9 potraviny ich obsahuj\u00fa dostatok.<\/p>\n

Potraviny na doplnenie omega-3 v tele<\/strong><\/p>\n

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

Repkov\u00fd (kanolov\u00fd) olej je zdrojom kyseliny alfa-linol\u00e9novej (ALA), mastnej kyseliny s kr\u00e1tkym re\u0165azcom z \u010de\u013e. Omega 3<\/strong>. Kyselina alfa-linol\u00e9nov\u00e1 si telo nedok\u00e1\u017ee vyrobi\u0165: naz\u00fdva sa \u201eesenci\u00e1lna\u201c, preto\u017ee mus\u00ed by\u0165 nevyhnutne dod\u00e1van\u00e1 stravou.<\/p>\n

V tele sa mastn\u00e9 kyseliny s kr\u00e1tkym re\u0165azcom m\u00f4\u017eu premeni\u0165 na mastn\u00e9 kyseliny s dlh\u00fdm re\u0165azcom. Tie s\u00fa prospe\u0161n\u00e9 pre kardiovaskul\u00e1rne zdravie.<\/p>\n

Orechy<\/strong><\/h3>\n

Vla\u0161sk\u00fd orech m\u00e1 obzvl\u00e1\u0161\u0165 vysok\u00fd obsah polynenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn, viac ako 701 TP3T z celkov\u00fdch lipidov. Takmer p\u00e4tinu t\u00fdchto kysel\u00edn tvoria mastn\u00e9 kyseliny Omega 3 <\/strong>n\u00e1le\u017eitosti kr\u00e1tkeho re\u0165azca.<\/p>\n

Najlep\u0161ie je kupova\u0165 orechy v \u0161krupine: nenas\u00fdten\u00e9 tuky v orechoch pred\u00e1van\u00fdch bez \u0161krupiny oxiduj\u00fa \u013eah\u0161ie.<\/p>\n

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

Makrela je v\u00fdborn\u00fdm zdrojom Omega 3 <\/strong>dlh\u00fd re\u0165azec (EPA a DHA).<\/p>\n

Tie s\u00fa pre telo najprospe\u0161nej\u0161ie. Je zn\u00e1me, \u017ee zni\u017euj\u00fa krvn\u00fd tlak, triglyceridy a krvn\u00e9 zrazeniny, \u010d\u00edm zni\u017euj\u00fa riziko kardiovaskul\u00e1rnych ochoren\u00ed.<\/p>\n

Makrela je jednou z r\u00fdb najbohat\u0161\u00edch na EPA a DHA. 100 g porcia makrely poskytuje pribli\u017ene 1,2 g, \u010do je viac ako dvojn\u00e1sobok denn\u00e9ho odpor\u00fa\u010dania.<\/p>\n

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

Konopn\u00e9 semienka s\u00fa jedine\u010dn\u00fdm zdrojom Omega 3<\/strong>. Je zrejm\u00e9, \u017ee potravinov\u00e1 verzia neobsahuje THC, vysoko psychotropn\u00fa molekulu.<\/p>\n

Konopn\u00fd olej obsahuje nielen \u201ekr\u00e1tky re\u0165azec\u201c, ktor\u00fd sa nach\u00e1dza v in\u00fdch rastlinn\u00fdch olejoch, ale aj SDA (stredn\u00fd re\u0165azec). Tie s\u00fa telom ove\u013ea \u013eah\u0161ie asimilovan\u00e9. D\u00e1 sa n\u00e1js\u0165 na predaj v bio alebo pr\u00edrodn\u00fdch obchodoch za ve\u013emi vysok\u00fa cenu.<\/p>\n

Chia semen\u00e1<\/strong><\/h3>\n

Chia semienka s\u00fa prirodzene bohat\u00e9 na vl\u00e1kninu a \u201edobr\u00e9 tuky\u201c. Obsahuj\u00fa 15 a\u017e 171 TP3T Omega 3<\/strong> vo forme kyseliny alfa-linol\u00e9novej (ALA).<\/p>\n

Obsahuj\u00fa tie\u017e 5 a\u017e 8% kyseliny gama-linolovej (GLA), omega-6, ktor\u00fa si telo \u0165a\u017eko syntetizuje. Na druhej strane mastn\u00e9 kyseliny Omega 3 <\/strong>dlh\u00e1 re\u0165az nie je s\u00fa\u010das\u0165ou jeho zlo\u017eenia.<\/p>\n

M\u00f4\u017eu sa jes\u0165 tak, ako s\u00fa, rozdrven\u00e9 v receptoch alebo posypan\u00e9 na riad.<\/p>\n

Olej z \u013eanov\u00fdch semienok<\/strong><\/h3>\n

\u013danov\u00fd olej obsahuje ve\u013ek\u00e9 mno\u017estvo kyseliny alfa-linol\u00e9novej (ALA), mastnej kyseliny Omega 3 <\/strong>kr\u00e1tky re\u0165azec. Odborn\u00edci odpor\u00fa\u010daj\u00fa u\u017e\u00edva\u0165 polievkov\u00fa ly\u017eicu denne, aby sa zn\u00ed\u017eilo riziko kardiovaskul\u00e1rnych ochoren\u00ed.<\/p>\n

\u013danov\u00fd olej sa ve\u013emi \u013eahko kaz\u00ed. Preto ho uchov\u00e1vajte v chladni\u010dke a po otvoren\u00ed n\u00e1doby r\u00fdchlo spotrebujte. Nakupujte mal\u00e9 mno\u017estv\u00e1 naraz a rozhodnite sa pre neprieh\u013eadn\u00e9 n\u00e1doby.<\/p>\n

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

Podobne ako tu\u010dn\u00e9 ryby, aj krevety obsahuj\u00fa EPA a DHA, dve polynenas\u00fdten\u00e9 mastn\u00e9 kyseliny s dlh\u00fdm re\u0165azcom z rodiny Omega 3<\/strong>.<\/p>\n

75 g porcia kreviet poskytuje pribli\u017ene 300 mg EPA a DHA.<\/p>\n

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

Sardinky konzervovan\u00e9 v panenskom olivovom oleji s\u00fa poch\u00fa\u0165kou. V\u010faka vysok\u00e9mu obsahu tuku je jedn\u00fdm z najlep\u0161\u00edch zdrojov Omega 3 <\/strong>dlh\u00e1 re\u0165az. Ako v\u00e4\u010d\u0161ina mastn\u00fdch r\u00fdb obsahuje EPA a DHA. 100 g porcia sardiniek obsahuje asi 1 g.<\/p>\n

Plne vyu\u017e\u00edva\u0165 v\u00fdhody pripisovan\u00e9 mastn\u00fdm kyselin\u00e1m Omega 3<\/strong>, vyh\u00fdbajte sa dlh\u00e9mu vareniu r\u00fdb.09<\/p>","protected":false},"excerpt":{"rendered":"

Niektor\u00e9 tuky s\u00fa pre \u010dloveka pova\u017eovan\u00e9 za \u201eesenci\u00e1lne\u201c, preto\u017ee si ich telo nedok\u00e1\u017ee syntetizova\u0165. Medzi nimi s\u00fa omega-3 mastn\u00e9 kyseliny zn\u00e1me svojimi priazniv\u00fdmi \u00fa\u010dinkami na kardiovaskul\u00e1rne zdravie. Na ich konzum\u00e1ciu nie je potrebn\u00e9 siaha\u0165 po doplnkoch stravy: niektor\u00e9 potraviny ich obsahuj\u00fa dostatok. Potraviny na doplnenie omega-3 mastn\u00fdch kysel\u00edn v tele Repkov\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\/sk\/wp-json\/wp\/v2\/posts\/1153","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/comments?post=1153"}],"version-history":[{"count":0,"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/posts\/1153\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/media\/1154"}],"wp:attachment":[{"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/media?parent=1153"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/categories?post=1153"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/tags?post=1153"}],"curies":[{"name":"pracovn\u00fd list","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}