http___healthyfoodsecret.com_these-foods-are-full-of-omega-3-fatty-acids_.xml
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Omega-3 fatty acids maintain the health of the cell membranes and, at the same time, do not allow harmful substances to penetrate into them. These essential fatty acids are important for good physical and also mental health. They are also the nutrients that best affect the skin’s softness and skin. The strength and health of the cell membrane is a factor that affects the ability of the cell to retain water. Therefore, a healthy membrane of the human cells means a hydrated cell. When thinking about omega-3 fatty acids, we first think of fish and supplements based on fish oil. However, these essential fatty acids are often problematic due to heavy metal cocktails, and also harmful toxins. In addition, in the case of artificial producing salmon, the antibiotics that accompany them. If you want to make sure you take enough omega-3 fatty acids without risk, introduce the following foods in your diet. Natural sources of omega-3 fatty acids Healthy seeds: – Sunflower seeds – Flax seeds – Hemp seed – Also, chia seeds Green vegetables: – Spinach – Savoy cabbage – Also, Brussels sprout Legumes: – Mung bean – Red bean – Also, soybean Algae Important note It is not enough just to increase the intake of the above-mentioned essential fatty acids. At the same time, you need to reduce the intake of omega-6 fatty acids. Our body requires only a small amount of omega-3 fatty acids. We can get them through consumption from flaxseed, chia seeds, and also other healthy seeds. However, it is important to keep omega-6 fatty acid intake under control. That is because both of these fatty acids use the same enzyme for the human metabolism. In this competition, omega-6 fatty acids always won. Therefore, even if you add more omega-3 fatty acids, they will not metabolize enough. The healthy diets in which animal products are present are also rich in omega-6 fatty acids. In addition, they cause oxidative stress which is responsible for accelerating the aging process. Processed vegetable foods, such as vegetable oils, are also rich in omega-6 fatty acids and you need to avoid them. Share this healthy and important article with your friends and also family members.
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Masne kiseline, tačnije esencijalne masne kiseline su one koje moramo uneti u naš organizam putem hrane, zato što ih on sam ne može stvoriti. U ovoj grupi najviše se izdvajaju, a svakako su i najpoznatije omega-3 i omega-6 masne kiseline. One su jako važne za normalno funkcionisanje mozga, smanjenje rizika od bolesti, a pozitivno utiču na rast i razvoj. Omega masne kiseline su polinezasićene masne kiseline, koje se mogu podeliti: Najviše je ima u ribi (losos, bakalar, skuša, pastrmka, sardina, tuna) i ribljem ulju. Svi znamo da se preporučuje najmanje jedna nedeljno riba na našem jelovniku, ali zašto? Upravo zbog toga sto je bogata ovim esencijalnim masnim kiselinama. Omega-3 masne kiseline ključne su za zdravlje zglobova i srca, snižavaju loš holesterol (LDL), a istovremeno povećavaju onaj dobar (HDL). Učestvuju u sastavu ćelijske membrane gde regulišu funkciju ćelijskih receptora, a neka istraživanja kazu da sprečavaju kancoregene bolesti. Omega-3 su sirovina za sintezu hormona, sprečavaju zgrušavanje krvi, artritis, depresiju, smanjuju rizik od srčanih bolesti i šloga, smanjuju menstrualne bolove, sprečavaju rizik od osteoporoze, regulišu rad želuca i creva, i još mnogo mnogo toga. Naš mozak je zavisan od DHA kiseline, jer smanjenje i nedostatak ove kiseline može dovesti do depresije, šizofrenije, ili nastanka Alchajmerove bolesti. Nedostatak može dovesti i do naglih promena raspoloženja – smanjuje se seratonin, hormon odgovoran za naše dobro raspoloženje i osećaj sreće. Ovih nutrijenata najviše ima u biljnim uljima, lanenom semenu, orasima, crnoj ribizli, sojinom ulju, jezgrastom voću i semenkama. Najvažnije omega-6 masne kiseline su linolna (LA), gama-linolenska (GLA) i dugolančana arahidonska kiselina (AA). LA je esencijalna masna kiselina koju organizam ne može da sintetiše, već se unosi hranom, a GLA i AA u organzmu mogu se dobiti transformacijom iz LA. Omega-6 masne kiseline pomažu kod promena raspoloženja žena u PMS-u, smanjuju depresivna stanja, i mogu dobro delovati kod opekotina, pogotovo direktnim nanošenjem na kožu. Odnos omega-3 i omega-6 jeste 1:1, mada to u svakodnevnom životu i nije baš tako. Puno više unosimo omega-6 u vidu biljnog preradjenog ulja, a jako malo unosimo omega-3 masnih kiselina, pa ovaj odnos više počinje da liči na 20:1. probajte da smanjite unos biljnih ulja, a da povećate unos ribe i videćete sami promene.