{"id":402551,"date":"2022-11-17T10:00:00","date_gmt":"2022-11-17T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=402551"},"modified":"2024-04-25T09:37:16","modified_gmt":"2024-04-25T07:37:16","slug":"kolik-zdravych-tuku-jist-mnozstvi-omega-3-je-dulezitejsi-nez-jejich-pomer-k-omega-6","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/kolik-zdravych-tuku-jist-mnozstvi-omega-3-je-dulezitejsi-nez-jejich-pomer-k-omega-6\/","title":{"rendered":"Kolik zdrav\u00fdch tuk\u016f j\u00edst? Mno\u017estv\u00ed omega-3 je d\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e jejich pom\u011br k omega-6"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-zdravych-tuku-jist-mnozstvi-omega-3-je-dulezitejsi-nez-jejich-pomer-k-omega-6\/#Co_to_jsou_omega-3_a_omega-6_mastne_kyseliny\" title=\"Co to jsou omega-3 a omega-6 mastn\u00e9 kyseliny?\">Co to jsou omega-3 a omega-6 mastn\u00e9 kyseliny?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-zdravych-tuku-jist-mnozstvi-omega-3-je-dulezitejsi-nez-jejich-pomer-k-omega-6\/#Proc_nase_telo_omega-3_a_omega-6_nutne_potrebuje_a_jakou_maji_funkci\" title=\"Pro\u010d na\u0161e t\u011blo omega-3 a omega-6 nutn\u011b pot\u0159ebuje a jakou maj\u00ed funkci\">Pro\u010d na\u0161e t\u011blo omega-3 a omega-6 nutn\u011b pot\u0159ebuje a jakou maj\u00ed funkci<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-zdravych-tuku-jist-mnozstvi-omega-3-je-dulezitejsi-nez-jejich-pomer-k-omega-6\/#Existuje_vubec_neco_jako_optimalni_pomer_omega-3_a_omega-6_ve_strave\" title=\"Existuje v\u016fbec n\u011bco jako optim\u00e1ln\u00ed pom\u011br omega-3 a omega-6 ve strav\u011b?\">Existuje v\u016fbec n\u011bco jako optim\u00e1ln\u00ed pom\u011br omega-3 a omega-6 ve strav\u011b?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-zdravych-tuku-jist-mnozstvi-omega-3-je-dulezitejsi-nez-jejich-pomer-k-omega-6\/#Vsechny_omega-3_si_nejsou_stejne_rovny%E2%80%A6\" title=\"V\u0161echny omega-3 si nejsou stejn\u011b rovny\u2026\">V\u0161echny omega-3 si nejsou stejn\u011b rovny\u2026<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-zdravych-tuku-jist-mnozstvi-omega-3-je-dulezitejsi-nez-jejich-pomer-k-omega-6\/#Spis_nez_na_%E2%80%9Eidealni_pomer%E2%80%9D_je_proto_potreba_zamerit_se_na_dostatecny_prijem_EPA_a_DHA\" title=\"Sp\u00ed\u0161 ne\u017e na \u201eide\u00e1ln\u00ed pom\u011br\u201d je proto pot\u0159eba zam\u011b\u0159it se na dostate\u010dn\u00fd p\u0159\u00edjem EPA a DHA\">Sp\u00ed\u0161 ne\u017e na \u201eide\u00e1ln\u00ed pom\u011br\u201d je proto pot\u0159eba zam\u011b\u0159it se na dostate\u010dn\u00fd p\u0159\u00edjem EPA a DHA<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-zdravych-tuku-jist-mnozstvi-omega-3-je-dulezitejsi-nez-jejich-pomer-k-omega-6\/#V_jakych_potravinach_najit_rostlinnou_ALA_a_kde_nejcennejsi_EPA_a_DHA\" title=\"V jak\u00fdch potravin\u00e1ch naj\u00edt rostlinnou ALA a kde nejcenn\u011bj\u0161\u00ed EPA a DHA\">V jak\u00fdch potravin\u00e1ch naj\u00edt rostlinnou ALA a kde nejcenn\u011bj\u0161\u00ed EPA a DHA<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-zdravych-tuku-jist-mnozstvi-omega-3-je-dulezitejsi-nez-jejich-pomer-k-omega-6\/#Jak_dosahnout_optimalniho_prijmu_EPA_a_DHA\" title=\"Jak dos\u00e1hnout optim\u00e1ln\u00edho p\u0159\u00edjmu EPA a DHA\">Jak dos\u00e1hnout optim\u00e1ln\u00edho p\u0159\u00edjmu EPA a DHA<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-zdravych-tuku-jist-mnozstvi-omega-3-je-dulezitejsi-nez-jejich-pomer-k-omega-6\/#Jak_zjistim_ze_muj_pomer_prijimanych_tuku_vcetne_omega-3_je_v_poradku\" title=\"Jak zjist\u00edm, \u017ee m\u016fj pom\u011br p\u0159ij\u00edman\u00fdch tuk\u016f v\u010detn\u011b omega-3 je v po\u0159\u00e1dku?\">Jak zjist\u00edm, \u017ee m\u016fj pom\u011br p\u0159ij\u00edman\u00fdch tuk\u016f v\u010detn\u011b omega-3 je v po\u0159\u00e1dku?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-zdravych-tuku-jist-mnozstvi-omega-3-je-dulezitejsi-nez-jejich-pomer-k-omega-6\/#Co_si_z_toho_vzit_pro_sebe_do_praxe\" title=\"Co si z toho vz\u00edt pro sebe do praxe?\">Co si z toho vz\u00edt pro sebe do praxe?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Pry\u010d jsou doby, kdy tuky jako celek byly pova\u017eov\u00e1ny za zdrav\u00ed \u0161kodliv\u00e9, fr\u010dely n\u00edzkotukov\u00e9 diety a t\u00e9m\u011b\u0159 ka\u017ed\u00fd se tuk\u016fm ve strav\u011b rad\u011bji vyh\u00fdbal. Pohled na tuky se v\u00fdrazn\u011b zm\u011bnil. V dne\u0161n\u00ed dob\u011b u\u017e na\u0161t\u011bst\u00ed v\u00edme, \u017ee existuj\u00ed i takov\u00e9, kter\u00e9 si na\u0161e t\u011blo nedok\u00e1\u017ee vytvo\u0159it samo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Abychom byli zdrav\u00ed, mus\u00edme m\u00edt jejich zdroje bezpodm\u00edne\u010dn\u011b zahrnut\u00e9 v na\u0161em j\u00eddeln\u00ed\u010dku. \u0158e\u010d je samoz\u0159ejm\u011b o <strong>omega-3 a omega-6<\/strong> mastn\u00fdch kyselin\u00e1ch. Aby to ale nebylo tak jednoduch\u00e9, je pot\u0159eba pro optim\u00e1ln\u00ed funkci na\u0161eho t\u011bla splnit jejich <strong>minim\u00e1ln\u00ed p\u0159\u00edjem i ur\u010dit\u00fd pom\u011br.<\/strong> Od toho je ov\u0161em v\u011bt\u0161ina z n\u00e1s vzd\u00e1len\u00e1 na m\u00edle daleko\u2026 Jak to s t\u00edm spr\u00e1vn\u00fdm pom\u011brem a mno\u017estv\u00edm tedy je?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_to_jsou_omega-3_a_omega-6_mastne_kyseliny\"><\/span><strong>Co to jsou omega-3 a omega-6 mastn\u00e9 kyseliny?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/omega-3-mastne-kyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Omega-3<\/strong><\/a> <strong>a omega-6 mastn\u00e9 kyseliny<\/strong> pat\u0159\u00ed k z\u00e1kladn\u00edm druh\u016fm tuk\u016f v na\u0161\u00ed strav\u011b, konkr\u00e9tn\u011b k tzv. <strong>polynenasycen\u00fdm mastn\u00fdm kyselin\u00e1m (PUFA)<\/strong>, kter\u00e9 se po chemick\u00e9 str\u00e1nce vyzna\u010duj\u00ed t\u00edm, \u017ee maj\u00ed ve sv\u00e9 struktu\u0159e konkr\u00e9tn\u011b um\u00edst\u011bn\u00e9 dv\u011b a v\u00edce dvojn\u00fdch vazeb. Tuto zvl\u00e1\u0161tn\u00ed strukturu mastn\u00fdch kyselin si bu\u0148ky na\u0161eho t\u011bla nedok\u00e1\u017eou vytvo\u0159it sami. Mus\u00edme je tedy <strong>p\u0159ij\u00edmat ve strav\u011b<\/strong>, a proto hovo\u0159\u00edme o tzv. <strong>esenci\u00e1ln\u00edch mastn\u00fdch kyselin\u00e1ch.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mezi omega-6<\/strong> mastn\u00e9 kyseliny se \u0159ad\u00ed kyselina <strong>linolov\u00e1 a arachidonov\u00e1<\/strong>.&nbsp;<\/li>\n\n\n\n<li><strong>K omega-3<\/strong> mastn\u00fdm kyselin\u00e1m pat\u0159\u00ed tzv. zdrav\u00e9 tuky v podob\u011b kyseliny <strong>alfa-linolenov\u00e9<\/strong> a zn\u00e1m\u011bj\u0161\u00ed kyselina <strong>eikosapentaenov\u00e1 (EPA) a dokosahexaenov\u00e1 (DHA).<\/strong>&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete bl\u00ed\u017ee sezn\u00e1mit s celkov\u00fdm d\u011blen\u00edm tuk\u016f a jejich zdroji ve strav\u011b, nem\u011bl by v\u00e1m uniknout n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zdrav\u00e9 a nezdrav\u00e9 tuky: Kter\u00e9 potraviny j\u00edst, a kter\u00fdm se rad\u011bji vyhnout?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"745\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/iStock-667284760-1124x745.jpg\" alt=\"Kde naj\u00edt zdrav\u00e9 tuky omega-3 a omega-6\" class=\"wp-image-402616\" style=\"width:843px;height:559px\" title=\"   Kde naj\u00edt zdrav\u00e9 tuky omega-3 a omega-6\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-667284760-1124x745.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-667284760-400x265.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-667284760-1536x1018.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-667284760.jpg 1598w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Proc_nase_telo_omega-3_a_omega-6_nutne_potrebuje_a_jakou_maji_funkci\"><\/span><strong>Pro\u010d na\u0161e t\u011blo omega-3 a omega-6 nutn\u011b pot\u0159ebuje a jakou maj\u00ed funkci<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mastn\u00e9 kyseliny omega-3 a omega-6 jsou b\u011b\u017enou <strong>sou\u010d\u00e1st\u00ed membr\u00e1n bun\u011bk<\/strong> na\u0161eho t\u011bla, \u010d\u00edm\u017e se spolupod\u00edl\u00ed na jejich norm\u00e1ln\u00ed funkci. Mimo to z nich n\u00e1\u0161 organismus tvo\u0159\u00ed specializovan\u00e9 molekuly zvan\u00e9 prostaglandiny, kter\u00e9 maj\u00ed podstatn\u00fd vliv na \u0159\u00edzen\u00ed d\u016fle\u017eit\u00fdch t\u011blesn\u00fdch funkc\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Nejdiskutovan\u011bj\u0161\u00ed role prostaglandin\u016f v organismu:<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>spr\u00e1vn\u00e1 funkce imunity&nbsp;<\/li>\n\n\n\n<li>\u0159\u00edzen\u00ed z\u00e1n\u011btu<\/li>\n\n\n\n<li>sr\u00e1\u017elivost krve<\/li>\n\n\n\n<li>pod\u00edl na funkci c\u00e9v a \u0159\u00edzen\u00ed krevn\u00edho tlaku<\/li>\n\n\n\n<li>regulace mno\u017estv\u00ed t\u011blesn\u00e9ho tuku<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zjednodu\u0161en\u011b tak lze \u0159\u00edci, \u017ee z <strong>omega-6<\/strong> mastn\u00fdch kyselin vznikaj\u00ed l\u00e1tky, kter\u00e9 <strong>p\u016fsob\u00ed sp\u00ed\u0161e proz\u00e1n\u011btliv\u011b, aktivuj\u00ed imunitn\u00ed syst\u00e9m, zvy\u0161uj\u00ed sr\u00e1\u017elivost krve a p\u016fsob\u00ed tzv. vazokonstrikci<\/strong> (sta\u017een\u00ed c\u00e9v, \u010d\u00edm\u017e se m\u00edrn\u011b zvy\u0161uje krevn\u00ed tlak).&nbsp;<\/li>\n\n\n\n<li>Naopak z <strong>omega-3<\/strong> mastn\u00fdch kyselin vznikaj\u00ed l\u00e1tky s opa\u010dn\u00fdm \u00fa\u010dinkem <strong>sni\u017euj\u00edc\u00ed z\u00e1n\u011btlivost, tlum\u00edc\u00ed imunitu a p\u016fsob\u00edc\u00ed proti sr\u00e1\u017een\u00ed krve.<\/strong> Dokonce se z nich tvo\u0159\u00ed vazodilata\u010dn\u00ed l\u00e1tky sni\u017euj\u00edc\u00ed krevn\u00ed tlak.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nech\u00e1pejte m\u011b, pros\u00edm, \u0161patn\u011b, <strong>oba typy mastn\u00fdch kyselin jednozna\u010dn\u011b pot\u0159ebujeme<\/strong> a z tohoto popisu si rozhodn\u011b nem\u00e1te odn\u00e9st, \u017ee omega-6 jsou jen \u0161kodliv\u00e9, a naopak omega-3 pouze ty zdrav\u00ed prosp\u011b\u0161n\u00e9. Jak mo\u017en\u00e1 ji\u017e tu\u0161\u00edte, jejich celkov\u00fd vliv na n\u00e1\u0161 organismus je d\u00e1n nejen jejich vz\u00e1jemn\u00fdm pom\u011brem, ale i jejich absolutn\u00edm p\u0159\u00edjmem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/iStock-691789924-1124x749.jpg\" alt=\"Funkce omega 3 a omega 6 mastn\u00fdch kyselin v organismu\" class=\"wp-image-402634\" style=\"width:843px;height:562px\" title=\"Funkce omega 3 a omega 6 mastn\u00fdch kyselin v organismu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-691789924-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-691789924-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-691789924-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-691789924-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Existuje_vubec_neco_jako_optimalni_pomer_omega-3_a_omega-6_ve_strave\"><\/span><strong>Existuje v\u016fbec n\u011bco jako optim\u00e1ln\u00ed pom\u011br omega-3 a omega-6 ve strav\u011b?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na prvn\u00ed pohled to d\u00e1v\u00e1 smysl \u2013 pokud bude pom\u011br mezi p\u0159\u00edjmem omega-6 a omega-3 p\u0159\u00edli\u0161 nevyv\u00e1\u017een\u00fd ve prosp\u011bch omega-6, v t\u011ble p\u0159ev\u00e1\u017e\u00ed vliv proz\u00e1n\u011btliv\u00fdch molekul a my budeme snadn\u011bji podl\u00e9hat kardiovaskul\u00e1rn\u00edm nemocem a dal\u0161\u00edm civiliza\u010dn\u00edm chorob\u00e1m, jejich\u017e v\u00fdskyt je na vzestupu. T\u011bmto domn\u011bnk\u00e1m nahr\u00e1v\u00e1 i fakt, \u017ee <strong>pom\u011br v p\u0159\u00edjmu omega-3 a omega-6 se b\u011bhem posledn\u00edch cca 50 let opravdu zm\u011bnil.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/DSC01014-749x1124.jpg\" alt=\"Optim\u00e1ln\u00ed pom\u011br omega-3 a omega-6 ve strav\u011b\" class=\"wp-image-402651\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/DSC01014-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/DSC01014-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/DSC01014-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/DSC01014-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/DSC01014.jpg 1600w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Podstatnou v\u011bt\u0161inu sv\u00e9 <strong>historie <\/strong>je\u0161t\u011b doned\u00e1vna m\u011bli lid\u00e9 tento pom\u011br ve strav\u011b zhruba v rozmez\u00ed <strong>1\u20134:1<\/strong> ve prosp\u011bch omega-3 mastn\u00fdch kyselin, zat\u00edmco <strong>dnes <\/strong>se m\u016f\u017ee klidn\u011b pohybovat a\u017e na \u00farovni <strong>kolem 30:1,<\/strong> ba dokonce je\u0161t\u011b v\u00edce! <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby \u010dlov\u011bk pochopil n\u011bkter\u00e9 slo\u017eit\u011bj\u0161\u00ed jevy, m\u00e1 p\u0159irozen\u011b tendenci je zjednodu\u0161ovat, \u010d\u00edm\u017e ov\u0161em m\u016f\u017ee opomenout n\u011bkter\u00e9 kl\u00ed\u010dov\u00e9 skute\u010dnosti. To je z\u0159ejm\u011b tak\u00e9 p\u0159\u00edklad problematiky pom\u011bru omega-3 a omega-6 ve strav\u011b.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Co na pom\u011br obou typ\u016f tuk\u016f ve strav\u011b kup\u0159\u00edkladu \u0159\u00edkaj\u00ed n\u011bkter\u00e9 odborn\u00e9 spole\u010dnosti?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Podle \u010desk\u00e9 Spole\u010dnosti pro v\u00fd\u017eivu by pom\u011br mezi p\u0159\u00edjmem <strong>omega-6 a omega-3 nem\u011bl p\u0159es\u00e1hnout 5:1<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span>&nbsp;<\/li>\n\n\n\n<li>Pokud se v\u0161ak pod\u00edv\u00e1me na posledn\u00ed v\u00fd\u017eivov\u00e9 doporu\u010den\u00ed pro tuky od <strong>Sv\u011btov\u00e9 zdravotnick\u00e9 organizace (WHO),<\/strong> sp\u00ed\u0161e ne\u017e dan\u00fd pom\u011br je zde vyj\u00e1d\u0159eno doporu\u010den\u00ed pro <strong>procentu\u00e1ln\u00ed p\u0159\u00edjem energie<\/strong> z omega-6 a omega-3 mastn\u00fdch kyselin. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Doporu\u010den\u00fd p\u0159\u00edjem pro omega-3 a omega-6 mastn\u00e9 kyseliny:&nbsp;&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Omega-6<\/strong> mastn\u00e9 kyseliny by m\u011bly tvo\u0159it 2,5\u20139 % z celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu.<\/li>\n\n\n\n<li><strong>Omega-3<\/strong> mastn\u00e9 kyseliny by m\u011bly tvo\u0159it 0,5\u20132 % z celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu.<\/li>\n\n\n\n<li>Pokud bychom z t\u011bchto \u010d\u00edsel cht\u011bli vypo\u010d\u00edtat n\u011bjak\u00fd pom\u011br, m\u016f\u017ee se jednat o pom\u011bry v \u0161irok\u00e9m rozmez\u00ed od \u201etak\u0159ka dokonal\u00e9ho\u201d <strong>1,25:1<\/strong> a\u017e po \u201ehroziv\u00fd\u201d pom\u011br <strong>18:1<\/strong> ve prosp\u011bch omega \u0161estek.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Vsechny_omega-3_si_nejsou_stejne_rovny%E2%80%A6\"><\/span><strong>V\u0161echny omega-3 si nejsou stejn\u011b rovny\u2026<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e se v\u0161ak pod\u00edv\u00e1me na konkr\u00e9tn\u00ed <strong>typy omega-3<\/strong> mastn\u00fdch kyselin a jejich vliv na tvorbu protiz\u00e1n\u011btliv\u00fdch molekul, <strong>v\u0161echny pro t\u011blo nemaj\u00ed stejnou \u201ehodnotu\u201d.<\/strong> Z kyseliny eikosapentaenov\u00e9 (EPA) a dokosahexaenov\u00e9 (DHA) si toti\u017e na\u0161e t\u011blo tyto l\u00e1tky vytvo\u0159\u00ed nesrovnateln\u011b snadn\u011bji ne\u017e z kyseliny alfa-linolenov\u00e9 (ALA).&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby se toti\u017e <strong>ALA <\/strong>do t\u00e9to tvorby mohla v\u016fbec zapojit, mus\u00ed se v na\u0161em t\u011ble velmi pracn\u011b <strong>p\u0159em\u011bnit <\/strong>nejprve p\u0159es EPA a\u017e na kl\u00ed\u010dovou kyselinu DHA. Jen\u017ee <strong>tato konverze je velice n\u00edzk\u00e1<\/strong> a pohybuje se <strong>kolem 1 %<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je ten d\u016fvod, pro\u010d nelze jednodu\u0161e v\u0161echny omega trojky h\u00e1zet do jednoho pytle, pohl\u00ed\u017eet na jejich celkov\u00fd p\u0159\u00edjem jako na celek a d\u00e1vat je do pom\u011bru s celkov\u00fdm p\u0159\u00edjmem omega-6, kdy\u017e ka\u017ed\u00e1 omega-3 m\u00e1 jin\u00fd potenci\u00e1l pro tvorbu protiz\u00e1n\u011btliv\u00fdch molekul.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5585,28765,67402,60901,37921,43912,59899,5383,43885,36616,28189,44242,57844,74083,63859,5383\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Spis_nez_na_%E2%80%9Eidealni_pomer%E2%80%9D_je_proto_potreba_zamerit_se_na_dostatecny_prijem_EPA_a_DHA\"><\/span><strong>Sp\u00ed\u0161 ne\u017e na \u201eide\u00e1ln\u00ed pom\u011br\u201d je proto pot\u0159eba zam\u011b\u0159it se na dostate\u010dn\u00fd p\u0159\u00edjem EPA a DHA<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010casto se m\u016f\u017eeme setkat s tvrzen\u00edmi, \u017ee omega-6 mastn\u00e9 kyseliny ve sv\u00e9 strav\u011b p\u0159ij\u00edm\u00e1me v p\u0159ebytku, \u010d\u00edm\u017e se pom\u011br vychyluje v\u00fdrazn\u011b ve prosp\u011bch proz\u00e1n\u011btliv\u00e9 omega \u0161estky kyseliny linolov\u00e9. Jak\u00e1 je v\u0161ak realita?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak za prv\u00e9, kvalitn\u011b nastaven\u00e9 <strong>studie u \u010dlov\u011bka nikdy neprok\u00e1zaly, \u017ee by vy\u0161\u0161\u00ed p\u0159\u00edjem kyseliny linolov\u00e9 zvy\u0161oval tvorbu proz\u00e1n\u011btliv\u00fdch l\u00e1tek<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<p>A za druh\u00e9. Jak si pr\u016fm\u011brn\u00fd St\u0159edoevropan v podob\u011b \u010cecha \u010di Slov\u00e1ka vlastn\u011b stoj\u00ed se sv\u00fdm p\u0159\u00edjmem omega-6 a omega-3 mastn\u00fdch kyselin podle jedn\u00e9 z nejv\u011bt\u0161\u00edch studi\u00ed tohoto druhu? <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u0159\u00edjem <strong>omega-6 se pohybuje mezi 8\u20139 %<\/strong> z celkov\u00e9ho energetick\u00e9ho p\u0159\u00edjmu, co\u017e je v doporu\u010den\u00e9m rozmez\u00ed WHO (2,5\u20139 %).&nbsp;<\/li>\n\n\n\n<li>T\u011bsn\u011b, ale p\u0159ece dokonce spl\u0148ujeme i p\u0159\u00edjem <strong>rostlinn\u00e9 omega trojky kyseliny alfa-linolenov\u00e9<\/strong> (nad 0,5 %, tj. 1,1 g \u2013 p\u0159\u00edjem v \u010cR i SR cca 1,3 g za den).<\/li>\n\n\n\n<li>Doporu\u010den\u00ed WHO, kter\u00e9 v\u0161ak kriticky nespl\u0148ujeme, je doporu\u010den\u00ed p\u0159\u00edjmu omega-3 mastn\u00fdch kyselin EPA a DHA. <strong>\u010ce\u0161i se sv\u00fdmi cca 150 mg EPA+DHA za den a Slov\u00e1ci s necel\u00fdmi 60 mg jsou v\u00fdrazn\u011b pod doporu\u010den\u00fdm p\u0159\u00edjmem v rozmez\u00ed 250\u2013500 mg denn\u011b. No a dal\u0161\u00ed obyvatel\u00e9 st\u0159edn\u00ed Evropy na tom nebudou o moc l\u00e9pe.&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00e1v\u011b tento faktor p\u0159\u00edjmu EPA+DHA hraje pravd\u011bpodobn\u011b mnohem v\u011bt\u0161\u00ed roli ne\u017e celkov\u00fd pom\u011br omega-3 a omega-6 bez informace, o jak\u00e9 omega trojky (EPA+DHA vs. ALA) se ve strav\u011b konkr\u00e9tn\u011b jedn\u00e1. <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/IMMMG-20200611-WA0006-1124x749.jpg\" alt=\"Dostate\u010dn\u00fd p\u0159\u00edjem EPA a DHA\" class=\"wp-image-402684\" style=\"width:843px;height:562px\" title=\"Dostate\u010dn\u00fd p\u0159\u00edjem EPA a DHA\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMMMG-20200611-WA0006-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMMMG-20200611-WA0006-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMMMG-20200611-WA0006-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMMMG-20200611-WA0006.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"V_jakych_potravinach_najit_rostlinnou_ALA_a_kde_nejcennejsi_EPA_a_DHA\"><\/span><strong>V jak\u00fdch potravin\u00e1ch naj\u00edt rostlinnou ALA a kde nejcenn\u011bj\u0161\u00ed EPA a DHA<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Rostlinn\u00e1 omega trojka kyselina alfa-linolenov\u00e1 (ALA)<\/strong> m\u00e1 takt\u00e9\u017e svoji hodnotu, i kdy\u017e pro t\u011blo nen\u00ed tak v\u00fdhodn\u00e1 jako EPA a DHA.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mezi zdroje tuk\u016f obsahuj\u00edc\u00ed podstatn\u011bj\u0161\u00ed mno\u017estv\u00ed ALA se \u0159ad\u00ed <a href=\"https:\/\/gymbeam.cz\/bio-lneny-olej-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ln\u011bn\u00fd olej<\/a>, <a href=\"https:\/\/gymbeam.cz\/bio-lnena-semena-hneda-vanavita.html\" class=\"ek-link\">ln\u011bn\u00e1<\/a> a <a href=\"https:\/\/gymbeam.cz\/chia-seminka.html\" class=\"ek-link\">chia sem\u00ednka<\/a>, <a href=\"https:\/\/gymbeam.cz\/sprej-na-vareni-canola-cooking-spray-gymbeam.html\" class=\"ek-link\">\u0159epkov\u00fd olej<\/a> a <a href=\"https:\/\/gymbeam.cz\/vlasske-orechy-gymbeam.html\" class=\"ek-link\">vla\u0161sk\u00e9 o\u0159echy<\/a>.<\/li>\n\n\n\n<li><strong>EPA a DHA se vyskytuj\u00ed v tu\u010dn\u00fdch mo\u0159sk\u00fdch <\/strong><a href=\"https:\/\/gymbeam.cz\/ryby\" class=\"ek-link\"><strong>ryb\u00e1ch<\/strong><\/a>, kter\u00e9 se b\u011bhem sv\u00e9ho \u017eivota \u017eivily p\u016fvodn\u00ed stravou chladn\u00fdch mo\u0159sk\u00fdch vod (\u0159asami a kor\u00fd\u0161i p\u0159irozen\u011b obsahuj\u00edc\u00edmi tyto mastn\u00e9 kyseliny. Farmov\u011b chovan\u00e9 ryby s odli\u0161nou stravou mohou m\u00edt obsah EPA a DHA mnohem ni\u017e\u0161\u00ed nebo \u017e\u00e1dn\u00fd.<\/li>\n\n\n\n<li>P\u0159\u00edjem EPA a DHA lze samoz\u0159ejm\u011b pokr\u00fdt i dopl\u0148ky stravy v podob\u011b <a href=\"https:\/\/gymbeam.cz\/premium-omega-3-250-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryb\u00edho oleje<\/a> nebo speci\u00e1ln\u00edch <a href=\"https:\/\/gymbeam.cz\/vegan-omega-3-gymbeam.html\" class=\"ek-link\">vegansk\u00fdch omega trojek<\/a> z mo\u0159sk\u00fdch \u0159as rodu <em>Schizochytrium<\/em>, kter\u00e9 tak\u00e9 obsahuj\u00ed EPA a DHA.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce informac\u00ed o zdroj\u00edch tuku, nem\u011bl by v\u00e1m uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/omega-3-mastne-kyseliny-konzumujete-jich-dostatek-a-ve-spravnem-pomeru-k-omega-6\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Omega-3 mastn\u00e9 kyseliny: konzumujete jich dostatek a ve spr\u00e1vn\u00e9m pom\u011bru k omega-6?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/P3310140-1__-1124x843.jpg\" alt=\"   V jak\u00fdch potravin\u00e1ch naj\u00edt omega 3 mastn\u00e9 kyseliny?\" class=\"wp-image-402702\" style=\"width:843px;height:632px\" title=\"   V jak\u00fdch potravin\u00e1ch naj\u00edt omega 3 mastn\u00e9 kyseliny?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/P3310140-1__-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/P3310140-1__-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/P3310140-1__-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/P3310140-1__.jpg 1756w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Jak_dosahnout_optimalniho_prijmu_EPA_a_DHA\"><\/span><strong>Jak dos\u00e1hnout optim\u00e1ln\u00edho p\u0159\u00edjmu EPA a DHA<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak dos\u00e1hnout na optim\u00e1ln\u00ed p\u0159\u00edjem EPA a DHA omega-3 mastn\u00fdch kyselin, kter\u00fd se u zdrav\u00e9ho dosp\u011bl\u00e9ho \u010dlov\u011bka ud\u00e1v\u00e1 nej\u010dast\u011bji v rozmez\u00ed 250\u2013500 mg? V z\u00e1sad\u011b m\u00e1me dv\u011b mo\u017enosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tou prvn\u00ed je d\u00e1t si <strong>tu\u010dnou mo\u0159skou rybu<\/strong> (losos, makrela, sle\u010f, pstruh) cca <strong>2x t\u00fddn\u011b.<\/strong><\/li>\n\n\n\n<li>Ten, kdo nen\u00ed zrovna vzorn\u00fdm jedl\u00edkem ryb, si \u00fapln\u011b v pohod\u011b vysta\u010d\u00ed s <a href=\"https:\/\/gymbeam.cz\/omega-3-mastne-kyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>dopl\u0148kem stravy v podob\u011b ryb\u00edho oleje.<\/strong><\/a> Podle obsahu EPA a DHA, kter\u00fd se m\u016f\u017ee li\u0161it mezi r\u016fzn\u00fdmi ryb\u00edmi oleji, to na <strong>p\u0159\u00edjem 250\u2013500 mg EPA+DHA vych\u00e1z\u00ed nej\u010dast\u011bji v 1\u20132 kapsl\u00edch.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Jak_zjistim_ze_muj_pomer_prijimanych_tuku_vcetne_omega-3_je_v_poradku\"><\/span><strong>Jak zjist\u00edm, \u017ee m\u016fj pom\u011br p\u0159ij\u00edman\u00fdch tuk\u016f v\u010detn\u011b omega-3 je v po\u0159\u00e1dku?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V sou\u010dasn\u00e9 dob\u011b existuje mo\u017enost podstoupit<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/test-omega-3-cerascreen.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>dom\u00e1c\u00ed krevn\u00ed testy<\/strong><\/a>, kter\u00e9 v\u00e1m z pouh\u00fdch n\u011bkolika kapek va\u0161\u00ed krve uk\u00e1\u017eou, jak\u00e9 je zastoupen\u00ed mastn\u00fdch kyselin v membr\u00e1n\u00e1ch va\u0161ich bun\u011bk.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">D\u00edky t\u011bmto test\u016fm m\u016f\u017eete dostat informace o:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>konkr\u00e9tn\u00edm procentu\u00e1ln\u00edm zastoupen\u00ed jednotliv\u00fdch skupin mastn\u00fdch kyselin,&nbsp;<\/li>\n\n\n\n<li>jejich vz\u00e1jemn\u00e9m pom\u011bru (v\u010detn\u011b omega-3:omega-6),&nbsp;<\/li>\n\n\n\n<li>zastoupen\u00ed \u0161kodliv\u00fdch trans-nenasycen\u00fdch mastn\u00fdch kyselin&nbsp;<\/li>\n\n\n\n<li>nebo tzv. HS-indexu (Omega-3 indexu).<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>HS-index<\/strong> <strong>ukazuje zastoupen\u00ed omega-3 mastn\u00fdch kyselin v bun\u011b\u010dn\u00fdch membr\u00e1n\u00e1ch<\/strong> \u010derven\u00fdch krvinek. Hodnota HS-indexu v rozmez\u00ed <strong>8\u201311 %<\/strong> je spojov\u00e1na s v\u00fdrazn\u011b ni\u017e\u0161\u00edm rizikem vzniku kardiovaskul\u00e1rn\u00edch chorob. Proto m\u016f\u017ee b\u00fdt mnohem cenn\u011bj\u0161\u00edm ukazatelem p\u0159\u00edjmu omega-3 a omega-6 mastn\u00fdch kyselin ne\u017e zastaral\u00fd a pon\u011bkud zav\u00e1d\u011bj\u00edc\u00ed pom\u011br omega-3 a 6 ve strav\u011b. <span style=\"color:#ff6600\" class=\"tadv-color\">[8, 9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/iStock-653541086-1124x750.jpg\" alt=\"Dom\u00e1c\u00ed diagnostick\u00e9 testy odhal\u00ed nedostatek omega 3 v organismu\" class=\"wp-image-402719\" style=\"width:843px;height:563px\" title=\"Dom\u00e1c\u00ed diagnostick\u00e9 testy odhal\u00ed nedostatek omega 3 v organismu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-653541086-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-653541086-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-653541086-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-653541086.jpg 1915w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit_pro_sebe_do_praxe\"><\/span><strong>Co si z toho vz\u00edt pro sebe do praxe?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>P\u0159\u00edjem omega-3 a omega-6 mastn\u00fdch kyselin m\u00e1 podle aktu\u00e1ln\u00edho pozn\u00e1n\u00ed nezanedbateln\u00fd vliv na na\u0161e zdrav\u00ed. Proto si zkusme nejd\u016fle\u017eit\u011bj\u0161\u00ed poznatky \u010dl\u00e1nku na z\u00e1v\u011br shrnout do n\u011bkolika rad pro celkov\u011b zdrav\u011bj\u0161\u00ed p\u0159\u00edjem tuk\u016f a zlep\u0161en\u00ed va\u0161eho pom\u011bru i celkov\u00e9ho p\u0159\u00edjmu omega-3 a omega-6 mastn\u00fdch kyselin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Probl\u00e9mem typick\u00e9 z\u00e1padn\u00ed stravy<\/strong> nen\u00ed ani tak p\u0159ebytek omega-6 mastn\u00fdch kyselin, jak by se na prvn\u00ed pohled mohlo zd\u00e1t a je \u010dasto zmi\u0148ov\u00e1no, ale sp\u00ed\u0161e <strong>nedostatek nejcenn\u011bj\u0161\u00edch omega-3 mastn\u00fdch kyselin EPA a DHA.<\/strong> Proto d\u00e1vejte d\u016fraz pr\u00e1v\u011b na jejich p\u0159\u00edjem. Zdrav\u00e9mu dosp\u011bl\u00e9mu \u010dlov\u011bku by m\u011blo sta\u010dit 250\u2013500 mg EPA+DHA denn\u011b prost\u0159ednictv\u00edm stravy v podob\u011b <strong>mo\u0159sk\u00fdch ryb<\/strong> (losos, makrela, sle\u010f, pstruh) nebo <strong>dopl\u0148ku stravy<\/strong> (ryb\u00ed olej, olej z \u0159as \u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/krilovy-olej\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">krilov\u00fd olej<\/a>).&nbsp;<\/li>\n\n\n\n<li><strong>Tak\u00e9 rostlinn\u00e1 omega-3 kyselina alfa-linolenov\u00e1 se hod\u00ed<\/strong>, i kdy\u017e jej\u00ed p\u0159em\u011bna na EPA a DHA je velmi n\u00edzk\u00e1. Proto zvy\u0161te konzumaci potravin s jej\u00edm vy\u0161\u0161\u00edm obsahem \u2013 <a href=\"https:\/\/gymbeam.cz\/bio-lneny-olej-vanavita.html\" class=\"ek-link\">ln\u011bn\u00fd olej<\/a>, <a href=\"https:\/\/gymbeam.cz\/bio-lnena-semena-hneda-vanavita.html\" class=\"ek-link\">ln\u011bn\u00e1<\/a> a <a href=\"https:\/\/gymbeam.cz\/chia-seminka.html\" class=\"ek-link\">chia sem\u00ednka<\/a>, <a href=\"https:\/\/gymbeam.cz\/sprej-na-vareni-canola-cooking-spray-gymbeam.html\" class=\"ek-link\">\u0159epkov\u00fd olej<\/a> a <a href=\"https:\/\/gymbeam.cz\/vlasske-orechy-gymbeam.html\" class=\"ek-link\">vla\u0161sk\u00e9 o\u0159echy<\/a>&nbsp;<\/li>\n\n\n\n<li><strong>P\u0159\u00edjmu omega-6 mastn\u00e9 kyseliny<\/strong> <strong>(kyseliny linolov\u00e9) <\/strong>prost\u0159ednictv\u00edm jej\u00edch kvalitn\u00edch rostlinn\u00fdch zdroj\u016f v p\u0159irozen\u00e9 podob\u011b (rostlinn\u00e9 <a href=\"https:\/\/gymbeam.cz\/oleje\" class=\"ek-link\">oleje<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echy<\/a>) se rozhodn\u011b nemus\u00edte b\u00e1t. Pro na\u0161e t\u011blo je takt\u00e9\u017e pot\u0159ebn\u00e1. S jej\u00edm p\u0159\u00edjmem to ale nep\u0159eh\u00e1n\u011bjte, proto\u017ee ji v ur\u010dit\u00e9 m\u00ed\u0159e p\u0159ij\u00edm\u00e1te skryt\u011b t\u0159eba v mase nebo v obilovin\u00e1ch, ve v\u011bt\u0161\u00ed m\u00ed\u0159e naopak v pr\u016fmyslov\u011b zpracovan\u00fdch potravin\u00e1ch (cukrovinky, trvanliv\u00e9 potraviny a sladk\u00e9 pe\u010divo atd).&nbsp;<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sp\u00ed\u0161e ne\u017e na pracn\u00e9 po\u010d\u00edt\u00e1n\u00ed pom\u011bru v p\u0159\u00edjmu omega-3 a omega-6 mastn\u00fdch kyselin v j\u00eddeln\u00ed\u010dku, kter\u00fd stejn\u011b ne\u0159\u00edk\u00e1 celou pravdu, <strong>rad\u011bji kontrolujte hladinu omega-3 (HS-index)<\/strong> i dal\u0161\u00edch mastn\u00fdch kyselin v krvi pomoc\u00ed krevn\u00edch hodnot (nap\u0159. <a href=\"https:\/\/gymbeam.cz\/diagnosticke-testy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">diagnostick\u00fdm testem<\/a>). A v p\u0159\u00edpad\u011b nep\u0159\u00edzniv\u00fdch hodnot j\u00eddeln\u00ed\u010dek vhodn\u011b upravte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy fats\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOmega-3\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tuky jsou nezbytnou sou\u010d\u00e1st\u00ed j\u00eddeln\u00ed\u010dku. Mezi ty esenci\u00e1ln\u00ed pat\u0159\u00ed zejm\u00e9na omega-3 a omega-6 mastn\u00e9 kyseliny. Jak\u00fd by m\u011bl b\u00fdt jejich pom\u011br a kolik omega-3 je pot\u0159ebn\u00e9 ka\u017ed\u00fd den p\u0159ijmout? V\u0161e o zdrav\u00fdch tuc\u00edch se do\u010dtete v \u010dl\u00e1nku. <\/p>\n","protected":false},"author":168,"featured_media":402571,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6981,7233,7353,7491],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-402551","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-omega-3-cs","9":"tag-ryby-cs","10":"tag-strava-cs","11":"tag-tuky-cs","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kolik zdrav\u00fdch tuk\u016f j\u00edst? Mno\u017estv\u00ed omega-3 je d\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e jejich pom\u011br k omega-6 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak\u00fd je rozd\u00edl mezi omega-3 a omega-6 mastn\u00fdmi kyselinami? Odhal\u00edme jejich optim\u00e1ln\u00ed p\u0159\u00edjem, ide\u00e1ln\u00ed pom\u011br i nejlep\u0161\u00ed zdroje t\u011bchto zdrav\u00fdch tuk\u016f.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/kolik-zdravych-tuku-jist-mnozstvi-omega-3-je-dulezitejsi-nez-jejich-pomer-k-omega-6\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kolik zdrav\u00fdch tuk\u016f j\u00edst? 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Odhal\u00edme jejich optim\u00e1ln\u00ed p\u0159\u00edjem, ide\u00e1ln\u00ed pom\u011br i nejlep\u0161\u00ed zdroje t\u011bchto zdrav\u00fdch tuk\u016f.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/kolik-zdravych-tuku-jist-mnozstvi-omega-3-je-dulezitejsi-nez-jejich-pomer-k-omega-6\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-11-17T09:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-25T07:37:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/Omega-3-a-6-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Petr Loskot\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Petr Loskot\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/kolik-zdravych-tuku-jist-mnozstvi-omega-3-je-dulezitejsi-nez-jejich-pomer-k-omega-6\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/kolik-zdravych-tuku-jist-mnozstvi-omega-3-je-dulezitejsi-nez-jejich-pomer-k-omega-6\/\"},\"author\":{\"name\":\"Petr Loskot\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/ed92808495a25f16b4558c35d51e19cd\"},\"headline\":\"Kolik zdrav\u00fdch tuk\u016f j\u00edst? 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