{"id":405590,"date":"2022-11-30T12:54:58","date_gmt":"2022-11-30T11:54:58","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=405590"},"modified":"2025-10-13T15:28:18","modified_gmt":"2025-10-13T13:28:18","slug":"kaksno-kolicino-zdravih-mascob-morate-zauziti-kolicina-omega-3-je-pomembnejsa-od-razmerja-z-omega-6","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kaksno-kolicino-zdravih-mascob-morate-zauziti-kolicina-omega-3-je-pomembnejsa-od-razmerja-z-omega-6\/","title":{"rendered":"Kak\u0161no koli\u010dino zdravih ma\u0161\u010dob morate zau\u017eiti? Koli\u010dina omega-3 je pomembnej\u0161a od razmerja z 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.si\/blog\/kaksno-kolicino-zdravih-mascob-morate-zauziti-kolicina-omega-3-je-pomembnejsa-od-razmerja-z-omega-6\/#Kaj_sta_mascobni_kislini_omega-3_in_omega-6\" title=\"Kaj sta ma\u0161\u010dobni kislini omega-3 in omega-6?\">Kaj sta ma\u0161\u010dobni kislini omega-3 in omega-6?<\/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.si\/blog\/kaksno-kolicino-zdravih-mascob-morate-zauziti-kolicina-omega-3-je-pomembnejsa-od-razmerja-z-omega-6\/#Zakaj_nase_telo_potrebuje_omega-3_in_omega-6_ter_kaksna_je_njuna_funkcija\" title=\"Zakaj na\u0161e telo potrebuje omega-3 in omega-6 ter kak\u0161na je njuna funkcija?\">Zakaj na\u0161e telo potrebuje omega-3 in omega-6 ter kak\u0161na je njuna funkcija?<\/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.si\/blog\/kaksno-kolicino-zdravih-mascob-morate-zauziti-kolicina-omega-3-je-pomembnejsa-od-razmerja-z-omega-6\/#Ali_obstaja_optimalno_razmerje_med_omega-3_in_omega-6_v_prehrani\" title=\"Ali obstaja optimalno razmerje med omega-3 in omega-6 v prehrani?\">Ali obstaja optimalno razmerje med omega-3 in omega-6 v prehrani?<\/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.si\/blog\/kaksno-kolicino-zdravih-mascob-morate-zauziti-kolicina-omega-3-je-pomembnejsa-od-razmerja-z-omega-6\/#Vse_mascobne_kisline_omega-3_niso_enake%E2%80%A6\" title=\"Vse ma\u0161\u010dobne kisline omega-3 niso enake&#8230;\">Vse ma\u0161\u010dobne kisline omega-3 niso enake&#8230;<\/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.si\/blog\/kaksno-kolicino-zdravih-mascob-morate-zauziti-kolicina-omega-3-je-pomembnejsa-od-razmerja-z-omega-6\/#Zato_se_morate_namesto_na_%E2%80%9Cidealno_razmerje%E2%80%9D_osredotociti_na_zadosten_vnos_EPA_in_DHA\" title=\"Zato se morate namesto na &#8220;idealno razmerje&#8221; osredoto\u010diti na zadosten vnos EPA in DHA\">Zato se morate namesto na &#8220;idealno razmerje&#8221; osredoto\u010diti na zadosten vnos EPA in 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.si\/blog\/kaksno-kolicino-zdravih-mascob-morate-zauziti-kolicina-omega-3-je-pomembnejsa-od-razmerja-z-omega-6\/#V_katerih_zivilih_lahko_najdete_rastlinsko_ALA_ter_najbolj_dragoceni_EPA_in_DHA\" title=\"V katerih \u017eivilih lahko najdete rastlinsko ALA ter najbolj dragoceni EPA in DHA?\">V katerih \u017eivilih lahko najdete rastlinsko ALA ter najbolj dragoceni EPA in 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.si\/blog\/kaksno-kolicino-zdravih-mascob-morate-zauziti-kolicina-omega-3-je-pomembnejsa-od-razmerja-z-omega-6\/#Kako_doseci_optimalen_vnos_EPA_in_DHA\" title=\"Kako dose\u010di optimalen vnos EPA in DHA?\">Kako dose\u010di optimalen vnos EPA in 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.si\/blog\/kaksno-kolicino-zdravih-mascob-morate-zauziti-kolicina-omega-3-je-pomembnejsa-od-razmerja-z-omega-6\/#Kako_vem_da_je_razmerje_zauzitih_mascob_vkljucno_z_mascobami_omega-3_ustrezno\" title=\"Kako vem, da je razmerje zau\u017eitih ma\u0161\u010dob, vklju\u010dno z ma\u0161\u010dobami omega-3, ustrezno?\">Kako vem, da je razmerje zau\u017eitih ma\u0161\u010dob, vklju\u010dno z ma\u0161\u010dobami omega-3, ustrezno?<\/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.si\/blog\/kaksno-kolicino-zdravih-mascob-morate-zauziti-kolicina-omega-3-je-pomembnejsa-od-razmerja-z-omega-6\/#Kaj_lahko_iz_tega_razberete_za_lastno_uporabo\" title=\"Kaj lahko iz tega razberete za lastno uporabo?\">Kaj lahko iz tega razberete za lastno uporabo?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Minili so \u010dasi, ko so ma\u0161\u010dobe kot celota veljale za zdravju \u0161kodljive, v modi so bile diete z nizko vsebnostjo ma\u0161\u010dob in skoraj vsi so se raje izogibali ma\u0161\u010dobam v prehrani. Ta pogled na ma\u0161\u010dobe se je mo\u010dno spremenil. Na sre\u010do danes vemo, da obstajajo nekatere ma\u0161\u010dobe, ki jih na\u0161e telo ne more proizvesti samo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite biti zdravi, jih morate nujno vklju\u010diti v svojo prehrano. Govorimo seveda o ma\u0161\u010dobnih kislinah <strong>omega-3 in omega-6<\/strong>. Da pa to ne bi bilo tako preprosto, morate za optimalno delovanje va\u0161ega telesa izpolnjevati <strong>minimalni vnos in dolo\u010deno razmerje<\/strong>. Vendar je ve\u010dina od vas od tega oddaljena ve\u010d kilometrov&#8230; Kak\u0161no je torej pravo razmerje in koli\u010dina?<\/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=\"Kaj_sta_mascobni_kislini_omega-3_in_omega-6\"><\/span><strong>Kaj sta ma\u0161\u010dobni kislini omega-3 in omega-6?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.si\/omega-3\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Omega-3<\/a> in omega-6<\/strong> ma\u0161\u010dobni kislini sta dve esencialni ma\u0161\u010dobi v prehrani, in sicer <strong>polinenasi\u010dene ma\u0161\u010dobne kisline (PUFA)<\/strong>, za katere je kemijsko zna\u010dilno, da imajo v svoji strukturi dve ali ve\u010d dvojnih vezi. Te posebne strukture ma\u0161\u010dobnih kislin celice va\u0161ega telesa ne morejo same ustvariti. Zato jih morate <strong>vklju\u010diti v svojo prehrano<\/strong>, zato govorimo o tako imenovanih <strong>esencialnih ma\u0161\u010dobnih kislinah<\/strong>.<\/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>Omega-6<\/strong> ma\u0161\u010dobne kisline vklju\u010dujejo <strong>linolno in arahidonsko kislino<\/strong>.<\/li>\n\n\n\n<li>Ma\u0161\u010dobne kisline <strong>omega-3<\/strong> vklju\u010dujejo tako imenovane zdrave ma\u0161\u010dobe v obliki <strong>alfa-linolenske<\/strong> kisline ter bolj znani <strong>eikozapentaenski kislini (EPA) in dokozaheksaenski kislini (DHA)<\/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>\u010ce \u017eelite izvedeti ve\u010d o splo\u0161ni raz\u010dlenitvi ma\u0161\u010dob in njihovih virih, ne spreglejte na\u0161ega \u010dlanka: <strong><a href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\" class=\"ek-link\">Zdrave in nezdrave ma\u0161\u010dobe: katera \u017eivila jesti in katerim se izogibati?<\/a><\/strong><\/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.si\/blog\/wp-content\/uploads\/2022\/11\/iStock-667284760-1124x745.jpg\" alt=\"Kje najti zdrave ma\u0161\u010dobe omega-3 in omega-6\" class=\"wp-image-402616\" style=\"width:843px;height:559px\" title=\"Kje najti zdrave ma\u0161\u010dobe omega-3 in 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=\"Zakaj_nase_telo_potrebuje_omega-3_in_omega-6_ter_kaksna_je_njuna_funkcija\"><\/span><strong>Zakaj na\u0161e telo potrebuje omega-3 in omega-6 ter kak\u0161na je njuna funkcija?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ma\u0161\u010dobne kisline omega-3 in omega-6 so pogosta <strong>sestavina celi\u010dnih membran<\/strong> in prispevajo k njihovemu normalnemu delovanju. Poleg tega va\u0161e telo proizvaja posebne molekule, imenovane prostaglandini, ki so bistvene za uravnavanje pomembnih telesnih funkcij. <span style=\"color: #ff6600\">[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\">Najbolj obravnavane vloge prostaglandinov v telesu:<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>pravilno delovanje imunskega sistema<\/li>\n\n\n\n<li>uravnavanje vnetij<\/li>\n\n\n\n<li>strjevanje krvi<\/li>\n\n\n\n<li>prispevajo k delovanju o\u017eilja in uravnavanju krvnega tlaka.<\/li>\n\n\n\n<li>uravnavanje telesne ma\u0161\u010dobe<\/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>Preprosto povedano, ma\u0161\u010dobne kisline <strong>omega-6<\/strong> proizvajajo snovi, ki so bolj <strong>vnetne, aktivirajo imunski sistem, pove\u010dujejo strjevanje krvi in povzro\u010dajo vazokonstrikcijo<\/strong> (kr\u010denje \u017eil, zaradi \u010desar se nekoliko pove\u010da krvni tlak).<\/li>\n\n\n\n<li>Nasprotno pa ma\u0161\u010dobne kisline <strong>omega-3<\/strong> proizvajajo snovi z nasprotnim u\u010dinkom, ki <strong>zmanj\u0161ujejo vnetja, zavirajo odpornost in prepre\u010dujejo strjevanje krvi<\/strong>. Oblikujejo celo snovi, ki \u0161irijo \u017eile in zni\u017eujejo krvni tlak.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne razumite nas narobe, <strong>vsekakor potrebujete obe vrsti ma\u0161\u010dobnih kislin<\/strong> in iz teh informacij nikakor ne smete sklepati, da so omega-6 le \u0161kodljive, omega-3 pa izklju\u010dno koristne za va\u0161e zdravje. Kot ste morda uganili, njihov splo\u0161ni u\u010dinek na va\u0161e telo ni odvisen le od njihovega medsebojnega razmerja, temve\u010d tudi od njihovega celotnega vnosa.<\/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.si\/blog\/wp-content\/uploads\/2022\/11\/iStock-691789924-1124x749.jpg\" alt=\"Delovanje ma\u0161\u010dobnih kislin omega-3 in omega-6 v telesu\" class=\"wp-image-402634\" style=\"width:843px;height:562px\" title=\"Delovanje ma\u0161\u010dobnih kislin omega-3 in omega-6 v telesu\" 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=\"Ali_obstaja_optimalno_razmerje_med_omega-3_in_omega-6_v_prehrani\"><\/span><strong>Ali obstaja optimalno razmerje med omega-3 in omega-6 v prehrani?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na prvi pogled je to razumljivo &#8211; \u010de je razmerje med vnosom omega-6 in omega-3 nagnjeno v korist omega-6, bo telo preplavljeno z vnetnimi molekulami in zato bolj dovzetno za bolezni srca in o\u017eilja ter druge bolezni prebivalstva. To potrjuje tudi dejstvo, da se je <strong>razmerje med vnosom omega-3 in omega-6 v zadnjih pribli\u017eno petdesetih letih resni\u010dno spremenilo.<\/strong> <span style=\"color: #ff6600\">[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.si\/blog\/wp-content\/uploads\/2022\/11\/DSC01014-749x1124.jpg\" alt=\"Optimalno razmerje med omega-3 in omega-6 v prehrani\" 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>V <strong>zgodovini<\/strong> je bilo do nedavnega razmerje med ma\u0161\u010dobnimi kislinami omega-3 v prehrani od 1 do 4:1, danes pa je to razmerje lahko <strong>tudi 30:1<\/strong> ali celo vi\u0161je!! <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da bi razumeli nekatere bolj zapletene pojave, jih seveda poenostavljamo, pri \u010demer pa lahko izpustimo nekatera klju\u010dna dejstva. To verjetno velja tudi za vpra\u0161anje razmerja med omega-3 in omega-6 v prehrani.<\/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\">Kaj pravijo nekatera strokovna zdru\u017eenja o razmerju med obema vrstama ma\u0161\u010dob v prehrani?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Po podatkih \u010ce\u0161kega dru\u0161tva za prehrano razmerje med vnosom<strong> omega-6 in omega-3 ne sme presegati 5:1.<\/strong><span style=\"color: #ff6600\"> [2]<\/span><\/li>\n\n\n\n<li>\u010ce pa upo\u0161tevamo najnovej\u0161a prehranska priporo\u010dila za ma\u0161\u010dobe, <strong>Svetovne zdravstvene organizacije (WHO)<\/strong>, je namesto dolo\u010denega razmerja priporo\u010den vnos ma\u0161\u010dobnih kislin omega-6 in omega-3 v <strong>odstotkih celotnega energijskega vnosa.<\/strong> <span style=\"color: #ff6600\">[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\">Priporo\u010deni vnos ma\u0161\u010dobnih kislin omega-3 in omega-6: <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ma\u0161\u010dobne kisline <strong>omega-6<\/strong> naj predstavljajo 2,5-9 % celotnega energijskega vnosa.<\/li>\n\n\n\n<li>Ma\u0161\u010dobne kisline <strong>omega-3<\/strong> naj predstavljajo 0,5-2 % celotnega energijskega vnosa.<\/li>\n\n\n\n<li>\u010ce bi \u017eeleli iz teh \u0161tevilk izra\u010dunati razmerje, bi se lahko gibalo od &#8220;skoraj popolnega&#8221; razmerja<strong> 1,25 : 1<\/strong> do &#8220;grozljivega&#8221; razmerja <strong>18 : 1<\/strong> v korist omega \u0161estic.<\/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=\"Vse_mascobne_kisline_omega-3_niso_enake%E2%80%A6\"><\/span><strong>Vse ma\u0161\u010dobne kisline omega-3 niso enake&#8230;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce pogledamo posamezne vrste ma\u0161\u010dobnih kislin <strong>omega-3<\/strong> in njihov vpliv na proizvodnjo protivnetnih molekul, pa <strong>vse nimajo enake &#8220;vrednosti&#8221; za telo<\/strong>. Dejansko telo veliko la\u017eje proizvaja eikozapentaenojsko kislino (EPA) in dokozaheksaenojsko kislino (DHA) kot alfa-linolensko kislino (ALA).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da bi <strong>ALA<\/strong> lahko sodelovala pri tej proizvodnji, jo je treba v telesu najprej iz EPA skrbno <strong>pretvoriti<\/strong> v klju\u010dno kislino DHA. Vendar je ta <strong>pretvorba zelo majhna, pribli\u017eno 1 %<\/strong>. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato vseh ma\u0161\u010dobnih kislin omega-3 ne morete vre\u010di v isti ko\u0161, temve\u010d morate upo\u0161tevati njihov skupni vnos kot celoto in jih primerjati s skupnim vnosom ma\u0161\u010dobnih kislin omega-6, saj ima vsaka omega-3 druga\u010den potencial za proizvajanje protivnetnih 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=\"5585,57844,67396,105277,113065\" ><\/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=\"Zato_se_morate_namesto_na_%E2%80%9Cidealno_razmerje%E2%80%9D_osredotociti_na_zadosten_vnos_EPA_in_DHA\"><\/span><strong>Zato se morate namesto na &#8220;idealno razmerje&#8221; osredoto\u010diti na zadosten vnos EPA in DHA<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ljudje se pogosto sre\u010dujejo z navedbami, da v prehrani prekomerno u\u017eivajo ma\u0161\u010dobne kisline omega-6, kar mo\u010dno spremeni razmerje v korist vnetne linolne kisline omega-6. Kak\u0161no je dejansko stanje? <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prvi\u010d, dobro izvedene <strong>\u0161tudije na ljudeh niso nikoli dokazale, da ve\u010dji vnos linolne kisline pove\u010duje nastajanje vnetnih snovi<\/strong>.<\/p>\n\n\n\n<p>In drugi\u010d. Kako se glede na eno najve\u010djih tovrstnih \u0161tudij dejansko odre\u017ee povpre\u010den srednjeevropski prebivalec, bodisi \u010ceh ali Slovak, glede vnosa ma\u0161\u010dobnih kislin omega-6 in omega-3? <span style=\"color: #ff6600\">[6]<\/span><\/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>Vnos <strong>omega-6 je med 8 in 9 %<\/strong> celotnega energijskega vnosa, kar je v priporo\u010denem razponu WHO (2,5-9 %).<\/li>\n\n\n\n<li>Dosegamo celo vnos rastlinske omega-3 alfa-linolenske kisline (nad 0,5 %, tj. 1,1 g je vnos na \u010ce\u0161kem in Slova\u0161kem pribli\u017eno 1,3 g na dan).<\/li>\n\n\n\n<li>Vendar pa je priporo\u010dilo WHO o vnosu ma\u0161\u010dobnih kislin omega-3 EPA in DHA tisto, ki ga ne izpolnjujemo najbolje. <strong>\u010ce\u0161ka populacija s pribli\u017eno 150 mg EPA+DHA na dan in Slovaki z manj kot 60 mg so precej pod priporo\u010denim vnosom 250-500 mg na dan. Tudi drugi Srednjeevropejci na tem podro\u010dju niso veliko bolj\u0161i.<\/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>Ravno ta dejavnik vnosa EPA+DHA ima verjetno veliko ve\u010djo vlogo kot splo\u0161no razmerje med omega-3 in omega-6 brez informacij o tem, katere omega-3 (EPA+DHA in ALA) so posebej obravnavane v prehrani. <span style=\"color: #ff6600\">[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.si\/blog\/wp-content\/uploads\/2022\/11\/IMMMG-20200611-WA0006-1124x749.jpg\" alt=\"zadosten vnos EPA in DHA\" class=\"wp-image-402684\" style=\"width:843px;height:562px\" title=\"zadosten vnos EPA in 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_katerih_zivilih_lahko_najdete_rastlinsko_ALA_ter_najbolj_dragoceni_EPA_in_DHA\"><\/span><strong>V katerih \u017eivilih lahko najdete rastlinsko ALA ter najbolj dragoceni EPA in DHA?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tudi <strong>rastlinska omega tri alfa-linolenska kislina (ALA)<\/strong> je dragocena, \u010deprav za telo ni tako koristna kot EPA in DHA.<\/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>Viri ma\u0161\u010dob, ki vsebujejo velike koli\u010dine ALA, so <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/bio-laneno-olje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">laneno olje<\/a>, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/bio-rjava-lanena-semena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">lanena<\/a> in <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/chia-semena-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">chia<\/a> semena, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/sprej-za-kuhanje-canola-cooking-spray-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">repi\u010dno olje<\/a> in <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/orehi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">orehi<\/a>.<\/li>\n\n\n\n<li><strong>EPA in DHA najdemo v mastnih morskih <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\">ribah<\/a><\/strong>, ki so se tekom \u017eivljenja prehranjevale v hladnih morskih vodah (alge in \u0161koljke, naravno vsebujo\u010de te ma\u0161\u010dobne kisline). Gojene ribe z druga\u010dno prehrano imajo lahko veliko manj\u0161o vsebnost EPA in DHA ali je sploh nimajo.<\/li>\n\n\n\n<li>Seveda lahko vnos EPA in DHA pokrijete tudi s prehranskimi dopolnili v obliki <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/premium-omega-3-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">ribjega olja<\/a> ali posebnih <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/vegan-omega-3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">veganskih omega-3<\/a> iz morskih alg rodu Schizochytrium, ki prav tako vsebujejo EPA in 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>\u010ce \u017eelite izvedeti ve\u010d o virih ma\u0161\u010dob, ne spreglejte na\u0161ega \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/omega-3-mascobne-kisline-ali-jih-zauzijete-dovolj-in-v-pravem-razmerju-z-omega-6-2\/\">Omega-3 ma\u0161\u010dobne kisline: ali jih zau\u017eijete dovolj in v pravem razmerju z omega-6?<\/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.si\/blog\/wp-content\/uploads\/2022\/11\/P3310140-1__-1124x843.jpg\" alt=\"V katerih \u017eivilih lahko najdete ma\u0161\u010dobne kisline omega-3?\" class=\"wp-image-402702\" style=\"width:843px;height:632px\" title=\"V katerih \u017eivilih lahko najdete ma\u0161\u010dobne kisline omega-3?\" 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=\"Kako_doseci_optimalen_vnos_EPA_in_DHA\"><\/span><strong>Kako dose\u010di optimalen vnos EPA in DHA?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kako dose\u010di optimalen vnos ma\u0161\u010dobnih kislin EPA in DHA omega-3, ki je pri zdravem odraslem \u010dloveku najpogosteje od 250 do 500 mg? Na voljo sta dve 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>Prvi je u\u017eivanje <strong>mastnih morskih rib<\/strong> (losos, sku\u0161a, sled, postrv) <strong>pribli\u017eno dvakrat na teden<\/strong>.<\/li>\n\n\n\n<li>\u010ce ne u\u017eivate radi rib, vam lahko zadostuje <strong><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/omega-3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">dodatek ribjega olja<\/a><\/strong>. Glede na vsebnost EPA in DHA, ki se med razli\u010dnimi ribjimi olji lahko razlikuje, je to <strong>pribli\u017eno 250-500 mg EPA+DHA v 1-2 kapsulah.<\/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=\"Kako_vem_da_je_razmerje_zauzitih_mascob_vkljucno_z_mascobami_omega-3_ustrezno\"><\/span><strong>Kako vem, da je razmerje zau\u017eitih ma\u0161\u010dob, vklju\u010dno z ma\u0161\u010dobami omega-3, ustrezno?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Danes je mogo\u010de opraviti <a href=\"https:\/\/gymbeam.si\/omega-3-test-cerascreen.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>test krvi kar doma<\/strong><\/a>, ki vam bo z nekaj kapljicami krvi pokazal, katere ma\u0161\u010dobne kisline so prisotne v membranah va\u0161ih celic.<\/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\">S temi testi lahko pridobite informacije o:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dele\u017eu posameznih skupin ma\u0161\u010dobnih kislin,<\/li>\n\n\n\n<li>njihovem relativnem razmerju (vklju\u010dno z razmerjem med omega-3 in omega-6),<\/li>\n\n\n\n<li>dele\u017eu \u0161kodljivih trans-nenasi\u010denih ma\u0161\u010dobnih kislin<\/li>\n\n\n\n<li>ali tako imenovanem indeksu HS (indeks omega-3).<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Indeks <strong>HS razkriva zastopanost ma\u0161\u010dobnih kislin omega-3 v celi\u010dnih membranah<\/strong> rde\u010dih krvni\u010dk. Vrednost indeksa HS v razponu 8-11 % je povezana z bistveno manj\u0161im tveganjem za bolezni srca in o\u017eilja. Zato je lahko veliko bolj dragocen kazalnik vnosa ma\u0161\u010dobnih kislin omega-3 in omega-6 kot zastarelo in nekoliko zavajajo\u010de razmerje med omega-3 in omega-6 v prehrani. <span style=\"color: #ff6600\">[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.si\/blog\/wp-content\/uploads\/2022\/11\/iStock-653541086-1124x750.jpg\" alt=\"Doma\u010di diagnosti\u010dni testi bodo odkrili pomanjkanje omega-3 v telesu\" class=\"wp-image-402719\" style=\"width:843px;height:563px\" title=\"Doma\u010di diagnosti\u010dni testi bodo odkrili pomanjkanje omega-3 v telesu\" 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=\"Kaj_lahko_iz_tega_razberete_za_lastno_uporabo\"><\/span><strong>Kaj lahko iz tega razberete za lastno uporabo?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po sedanjih raziskavah ima vnos ma\u0161\u010dobnih kislin omega-3 in omega-6 pomemben vpliv na va\u0161e zdravje. Zato posku\u0161ajmo najpomembnej\u0161e ugotovitve iz \u010dlanka strniti v nekaj nasvetov za bolj zdrav vnos ma\u0161\u010dob na splo\u0161no ter za izbolj\u0161anje razmerja in skupnega vnosa ma\u0161\u010dobnih kislin omega-3 in omega-6.<\/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>Te\u017eava tipi\u010dne zahodnoevropske prehrane<\/strong> ni v prese\u017eku ma\u0161\u010dobnih kislin omega-6, kot se morda zdi na prvi pogled in se pogosto omenja, temve\u010d v <strong>pomanjkanju najbolj dragocenih ma\u0161\u010dobnih kislin omega-3 EPA in DHA<\/strong>. Zato bodite pozorni na vnos teh kislin. Za zdravo odraslo osebo naj bi zadostovalo 250-500 mg EPA+DHA na dan z vsakodnevnim u\u017eivanjem <strong>morskih rib<\/strong> (losos, sku\u0161a, sled, postrv) ali prehranskim dopolnilom (ribje olje, olje alg ali <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/olje-morskih-rakov-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">krilovo olje<\/a>).<\/li>\n\n\n\n<li>Koristna je tudi rastlinska alfa-linolenska kislina omega-3, \u010deprav je njena pretvorba v EPA in DHA zelo nizka. Zato pove\u010dajte u\u017eivanje \u017eivil z ve\u010djo vsebnostjo &#8211; <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/bio-laneno-olje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">laneno olje<\/a>, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/bio-rjava-lanena-semena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">lanena<\/a> in <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/chia-semena-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">chia<\/a> semena, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/sprej-za-kuhanje-canola-cooking-spray-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">repi\u010dno olje<\/a> in <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/orehi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">orehi<\/a>.<\/li>\n\n\n\n<li>Zagotovo vam ni treba skrbeti za <strong>u\u017eivanje ma\u0161\u010dobnih kislin omega-6 (linolna kislina)<\/strong> iz kakovostnih rastlinskih virov v naravni obliki (rastlinska <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/olja\" target=\"_blank\" rel=\"noreferrer noopener\">olja<\/a>, <a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noreferrer noopener\">ore\u0161\u010dki<\/a>). Te kisline so za va\u0161e telo nujne. Vendar ne pretiravajte, saj jih lahko v dolo\u010deni meri zau\u017eijete v mesu ali \u017eitih, v ve\u010dji meri pa v predelani hrani (sla\u0161\u010dicah, \u017eivilih s podalj\u0161anim rokom trajanja in sladkem pecivu itd.).<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Namesto da bi naporno ra\u010dunali razmerje med vnosom ma\u0161\u010dobnih kislin omega-3 in omega-6 v va\u0161i prehrani, kar tako ali tako ne pove vedno vse resnice, <strong>preverite raven ma\u0161\u010dobnih kislin omega-3 (indeks HS)<\/strong> in drugih ma\u0161\u010dobnih kislin s krvnim testom (npr. z <a href=\"https:\/\/gymbeam.si\/diagnosticni-testi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">diagnosti\u010dnim testom<\/a>). In v primeru neugodnih vrednosti ustrezno prilagodite svojo prehrano.<\/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>Ma\u0161\u010dobe so bistveni del na\u0161e prehrane. Zlasti ma\u0161\u010dobne kisline omega-3 in omega-6 so bistvenega pomena. Kak\u0161no naj bo njuno razmerje in koliko omega-3 naj zau\u017eijemo vsak dan? V na\u0161em \u010dlanku preberite vse o zdravih ma\u0161\u010dobah. <\/p>\n","protected":false},"author":168,"featured_media":402584,"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":[122],"tags":[7497,6987,7359,7239],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-405590","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-mascoba","9":"tag-omega-3-sl","10":"tag-prehrana-sl","11":"tag-ribe","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>Kak\u0161no koli\u010dino zdravih ma\u0161\u010dob morate zau\u017eiti? Koli\u010dina omega-3 je pomembnej\u0161a od razmerja z omega-6 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kak\u0161na je razlika med ma\u0161\u010dobnimi kislinami omega-3 in omega-6? Razkrili vam bomo njihov optimalni vnos, idealno razmerje in najbolj\u0161e vire.\" \/>\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\/kaksno-kolicino-zdravih-mascob-morate-zauziti-kolicina-omega-3-je-pomembnejsa-od-razmerja-z-omega-6\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kak\u0161no koli\u010dino zdravih ma\u0161\u010dob morate zau\u017eiti? Koli\u010dina omega-3 je pomembnej\u0161a od razmerja z omega-6 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kak\u0161na je razlika med ma\u0161\u010dobnimi kislinami omega-3 in omega-6? 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