http___healthyfoodsecret.com_omega-3-fatty-acids-are-essential-part-of-our-entire-life__1.xml
http___flex.rs_prica-iz-teretane-jasna-makisova-6__1.xml
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Omega-3 fatty acids are the increasingly frequent topic of medical journals. These acids are unusually good for the heart, brain, and almost all systems of the body, and this is the real truth about them. If we start the story from the beginning, omega-3 fatty acids are essential for growth and development of the human organism. Omega-3 fatty acids for entire our life Primarily, the omega-3 fatty acids play a key role in the growth and development of the brain and neurological system. The human body cannot synthesize them, therefore, it is necessary to consume them through the food. It is especially recommended in the diet of pregnant women, because they are extremely important in the prenatal period, and for proper brain development in infants. In addition, omega-3 fatty acids participate in controlling the inflammatory process and constitute an obstacle in the process of developing serious illnesses and ailments, such as arthritis, diabetes, cardiovascular disease, Alzheimer’s disease and many others. More specifically, a continuous intake of omega-3 fatty acids can prevent many diseases, such as: – Various disorders in the functioning of the brain and nervous system – Hypertension – Elevated levels of cholesterol and triglycerides in the blood – Atherosclerosis and other cardiovascular diseases – Rheumatoid arthritis – Osteoarthritis – Various inflammatory processes – Disorders of the work of the endocrine glands – Diseases of the skin, hair and nails – psoriasis, eczema, dry skin, dry and brittle hair, brittle nails … – Kidney – Prostate Problems – Lack of energy – Weakened immunity – Premature aging Omega-3 fatty acids reduce the risk of sudden cardiac death in patients who once were already suffered a heart attack. One gram of omega-3 polyunsaturated fatty acids per day in this population reduces the risk of sudden death by as much as 60%. There is numerous clear statistical evidence of the advantages of the use of omega-3 fatty acids. When you put all these information`s together than all people who regularly use omega-3 fatty acids reduce the overall risk of sudden death by 21%. You should have in your mind that just one such a simple thing and essentially allows a better quality of life. At the end we can say and what foods are the best sources of omega-3 fatty acids. In the first place of sources, there is fatty fish or so-called fish oil. One serving of fatty fish (from 150 to 200 grams) contains the recommended daily dose of these valuable fats, for adults. Plant sources of omega-3 fatty acids are flaxseed, flaxseed oil, soybean oil, walnuts, olive oil, and other nuts. Sources of this essential ingredient for our life are also dairy products and eggs but in much smaller quantities.
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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.