{"id":406155,"date":"2022-11-17T13:28:42","date_gmt":"2022-11-17T12:28:42","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=406155"},"modified":"2023-09-26T13:21:20","modified_gmt":"2023-09-26T11:21:20","slug":"kolko-zdravych-tukov-jest-mnozstvo-omega-3-je-dolezitejsie-ako-ich-pomer-k-omega-6","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/kolko-zdravych-tukov-jest-mnozstvo-omega-3-je-dolezitejsie-ako-ich-pomer-k-omega-6\/","title":{"rendered":"Ko\u013eko zdrav\u00fdch tukov jes\u0165? Mno\u017estvo omega-3 je d\u00f4le\u017eitej\u0161ie ako ich pomer 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.sk\/blog\/kolko-zdravych-tukov-jest-mnozstvo-omega-3-je-dolezitejsie-ako-ich-pomer-k-omega-6\/#Co_su_omega-3_a_omega-6_mastne_kyseliny\" title=\"\u010co s\u00fa omega-3 a omega-6 mastn\u00e9 kyseliny?\">\u010co s\u00fa 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.sk\/blog\/kolko-zdravych-tukov-jest-mnozstvo-omega-3-je-dolezitejsie-ako-ich-pomer-k-omega-6\/#Preco_nase_telo_nutne_potrebuje_omega-3_a_omega-6_mastne_kyseliny_a_aku_maju_funkciu\" title=\"Pre\u010do na\u0161e telo nutne potrebuje omega-3 a omega-6 mastn\u00e9 kyseliny a ak\u00fa maj\u00fa funkciu\">Pre\u010do na\u0161e telo nutne potrebuje omega-3 a omega-6 mastn\u00e9 kyseliny a ak\u00fa maj\u00fa funkciu<\/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.sk\/blog\/kolko-zdravych-tukov-jest-mnozstvo-omega-3-je-dolezitejsie-ako-ich-pomer-k-omega-6\/#Existuje_vobec_nieco_ako_optimalny_pomer_omega-3_a_omega-6_mastnych_kyselin_v_strave\" title=\"Existuje v\u00f4bec nie\u010do ako optim\u00e1lny pomer omega-3 a omega-6 mastn\u00fdch kysel\u00edn v strave?\">Existuje v\u00f4bec nie\u010do ako optim\u00e1lny pomer omega-3 a omega-6 mastn\u00fdch kysel\u00edn v strave?<\/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.sk\/blog\/kolko-zdravych-tukov-jest-mnozstvo-omega-3-je-dolezitejsie-ako-ich-pomer-k-omega-6\/#Vsetky_omega-3_si_nie_su_rovne%E2%80%A6\" title=\"V\u0161etky omega-3 si nie s\u00fa rovn\u00e9\u2026\">V\u0161etky omega-3 si nie s\u00fa rovn\u00e9\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.sk\/blog\/kolko-zdravych-tukov-jest-mnozstvo-omega-3-je-dolezitejsie-ako-ich-pomer-k-omega-6\/#Skor_ako_na_%E2%80%9Eidealny_pomer%E2%80%9D_sa_preto_treba_zamerat_na_dostatocny_prijem_EPA_a_DHA\" title=\"Sk\u00f4r ako na \u201eide\u00e1lny pomer\u201d sa preto treba zamera\u0165 na dostato\u010dn\u00fd pr\u00edjem EPA a DHA\">Sk\u00f4r ako na \u201eide\u00e1lny pomer\u201d sa preto treba zamera\u0165 na dostato\u010dn\u00fd pr\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.sk\/blog\/kolko-zdravych-tukov-jest-mnozstvo-omega-3-je-dolezitejsie-ako-ich-pomer-k-omega-6\/#V_akych_potravinach_najst_rastlinnu_ALA_a_kde_najcennejsiu_EPA_a_DHA\" title=\"V ak\u00fdch potravin\u00e1ch n\u00e1js\u0165 rastlinn\u00fa ALA a kde najcennej\u0161iu EPA a DHA\">V ak\u00fdch potravin\u00e1ch n\u00e1js\u0165 rastlinn\u00fa ALA a kde najcennej\u0161iu 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.sk\/blog\/kolko-zdravych-tukov-jest-mnozstvo-omega-3-je-dolezitejsie-ako-ich-pomer-k-omega-6\/#Ako_dosiahnut_optimalny_prijem_EPA_a_DHA\" title=\"Ako dosiahnu\u0165 optim\u00e1lny pr\u00edjem EPA a DHA\">Ako dosiahnu\u0165 optim\u00e1lny pr\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-8\" href=\"https:\/\/gymbeam.sk\/blog\/kolko-zdravych-tukov-jest-mnozstvo-omega-3-je-dolezitejsie-ako-ich-pomer-k-omega-6\/#Ako_zistim_ze_ten_moj_pomer_prijimanych_tukov_vratane_omega-3_je_v_poriadku\" title=\"Ako zist\u00edm, \u017ee ten m\u00f4j pomer prij\u00edman\u00fdch tukov vr\u00e1tane omega-3 je v poriadku?\">Ako zist\u00edm, \u017ee ten m\u00f4j pomer prij\u00edman\u00fdch tukov vr\u00e1tane omega-3 je v poriadku?<\/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.sk\/blog\/kolko-zdravych-tukov-jest-mnozstvo-omega-3-je-dolezitejsie-ako-ich-pomer-k-omega-6\/#Co_si_z_toho_vziat_pre_seba_do_praxe\" title=\"\u010co si z toho vzia\u0165 pre seba do praxe?\">\u010co si z toho vzia\u0165 pre seba do praxe?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Za nami je doba, ke\u010f boli tuky vo v\u0161eobecnosti pova\u017eovan\u00e9 za zdraviu \u0161kodliv\u00e9, ke\u010f fr\u010dali n\u00edzkotu\u010dn\u00e9 di\u00e9ty a takmer ka\u017ed\u00fd sa tukom v strave rad\u0161ej vyh\u00fdbal. Poh\u013ead na tuky sa v\u0161ak v\u00fdrazne zmenil. V dne\u0161nej dobe u\u017e na\u0161\u0165astie vieme, \u017ee existuj\u00fa aj tak\u00e9, ktor\u00e9 si na\u0161e telo nedok\u00e1\u017ee samo vytvori\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby sme boli zdrav\u00ed, mus\u00edme ma\u0165 ich zdroje bezpodmiene\u010dne zahrnut\u00e9 v na\u0161om jed\u00e1lni\u010dku. Re\u010d je, samozrejme, o <strong>omega-3 a omega-6<\/strong> mastn\u00fdch kyselin\u00e1ch. Aby to v\u0161ak nebolo tak\u00e9 jednoduch\u00e9, pre optim\u00e1lnu funkciu n\u00e1\u0161ho tela treba splni\u0165 ich <strong>minim\u00e1lny pr\u00edjem a ur\u010dit\u00fd pomer<\/strong>. Od toho je v\u00e4\u010d\u0161ina z n\u00e1s vzdialen\u00e1 na m\u00edle \u010faleko\u2026 Ako to s t\u00fdm spr\u00e1vnym pomerom a mno\u017estvom teda 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_su_omega-3_a_omega-6_mastne_kyseliny\"><\/span><strong>\u010co s\u00fa omega-3 a omega-6 mastn\u00e9 kyseliny?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/omega-3-mastne-kyseliny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Omega-3<\/strong><\/a> <strong>a omega-6 mastn\u00e9 kyseliny<\/strong> patria k z\u00e1kladn\u00fdm druhom tukov v na\u0161ej strave, konkr\u00e9tne k tzv. <strong>polynenas\u00fdten\u00fdm mastn\u00fdm kyselin\u00e1m (PUFA)<\/strong>, ktor\u00e9 sa po chemickej str\u00e1nke vyzna\u010duj\u00fa t\u00fdm, \u017ee maj\u00fa vo svojej \u0161trukt\u00fare konkr\u00e9tne umiestnen\u00e9 dve dvojit\u00e9 v\u00e4zby a viac. T\u00fato zvl\u00e1\u0161tnu \u0161trukt\u00faru mastn\u00fdch kysel\u00edn si bunky n\u00e1\u0161ho tela nedok\u00e1\u017eu sami vytvori\u0165. Mus\u00edme ich teda <strong>prij\u00edma\u0165 v strave<\/strong>, a preto hovor\u00edme o tzv. <strong>esenci\u00e1lnych mastn\u00fdch kyselin\u00e1ch<\/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>Medzi omega-6<\/strong> mastn\u00e9 kyseliny sa zara\u010fuj\u00fa kyselina <strong>linolov\u00e1 a arachid\u00f3nov\u00e1<\/strong>.<\/li>\n\n\n\n<li><strong>K omega-3<\/strong> mastn\u00fdm kyselin\u00e1m patria tzv. zdrav\u00e9 tuky v podobe kyseliny <strong>alfa-linol\u00e9novej<\/strong> a zn\u00e1mej\u0161ia kyselina <strong>eikozapenta\u00e9nov\u00e1 (EPA) a dokozahexa\u00e9nov\u00e1 (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>Ak sa chcete bli\u017e\u0161ie zozn\u00e1mi\u0165 s celkov\u00fdm delen\u00edm tukov a ich zdrojmi v strave, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Zdrav\u00e9 a nezdrav\u00e9 tuky: Ktor\u00e9 potraviny jes\u0165 a ak\u00fdm sa rad\u0161ej vyhn\u00fa\u0165?<\/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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/iStock-667284760-1124x745.jpg\" alt=\"Kde n\u00e1js\u0165 zdrav\u00e9 tuky omega-3 a omega-6\" class=\"wp-image-402616\" style=\"width:843px;height:559px\" width=\"843\" height=\"559\" title=\"   Kde n\u00e1js\u0165 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Preco_nase_telo_nutne_potrebuje_omega-3_a_omega-6_mastne_kyseliny_a_aku_maju_funkciu\"><\/span><strong>Pre\u010do na\u0161e telo nutne potrebuje omega-3 a omega-6 mastn\u00e9 kyseliny a ak\u00fa maj\u00fa funkciu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mastn\u00e9 kyseliny omega-3 a omega-6 s\u00fa be\u017enou <strong>s\u00fa\u010das\u0165ou membr\u00e1n buniek<\/strong> n\u00e1\u0161ho tela, \u010d\u00edm sa spolupodie\u013eaj\u00fa na ich norm\u00e1lnej funkcii. Okrem toho z nich n\u00e1\u0161 organizmus tvor\u00ed \u0161pecializovan\u00e9 molekuly zvan\u00e9 prostagland\u00edny, ktor\u00e9 maj\u00fa podstatn\u00fd vplyv na riadenie d\u00f4le\u017eit\u00fdch telesn\u00fdch funkci\u00ed. <span class=\"tadv-color\" 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\">Najdiskutovanej\u0161ia \u00faloha prostagland\u00ednov v organizme:<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>spr\u00e1vna funkcia imunity&nbsp;<\/li>\n\n\n\n<li> riadenie z\u00e1palov\u00fdch procesov<\/li>\n\n\n\n<li>zr\u00e1\u017eanlivos\u0165 krvi<\/li>\n\n\n\n<li>podiel na funkcii ciev a riadenie krvn\u00e9ho tlaku<\/li>\n\n\n\n<li>regul\u00e1cia mno\u017estva telesn\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\u0161ene povedan\u00e9, \u017ee z <strong>omega-6<\/strong> mastn\u00fdch kysel\u00edn vznikaj\u00fa l\u00e1tky, ktor\u00e9 <strong>p\u00f4sobia sk\u00f4r proz\u00e1palovo, aktivuj\u00fa imunitn\u00fd syst\u00e9m, zvy\u0161uj\u00fa zr\u00e1\u017eanlivos\u0165 krvi a sp\u00f4sobuj\u00fa tzv. vazokonstrikciu<\/strong> (stiahnutie ciev, \u010d\u00edm sa mierne zvy\u0161uje krvn\u00fd tlak).<\/li>\n\n\n\n<li>Naopak z <strong>omega-3<\/strong> mastn\u00fdch kysel\u00edn vznikaj\u00fa l\u00e1tky s opa\u010dn\u00fdm \u00fa\u010dinkom <strong>zni\u017euj\u00face z\u00e1pal, tlmiace imunitu a p\u00f4sobiace proti zr\u00e1\u017ean\u00ed krvi<\/strong>. Dokonca sa z nich tvoria vazodilata\u010dn\u00e9 l\u00e1tky zni\u017euj\u00face krvn\u00fd 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>Nech\u00e1pte ma, pros\u00edm, zle, <strong>obidva typy mastn\u00fdch kysel\u00edn jednozna\u010dne potrebujeme<\/strong> a z tohto opisu si rozhodne nem\u00e1te odnies\u0165, \u017ee omega-6 s\u00fa len \u0161kodliv\u00e9 a naopak, \u017ee len tie zdraviu prospe\u0161n\u00e9 s\u00fa omega-3. Ako u\u017e mo\u017eno tu\u0161\u00edte, ich celkov\u00fd vplyv na n\u00e1\u0161 organizmus je dan\u00fd nielen ich vz\u00e1jomn\u00fdm pomerom, ale aj absol\u00fatnym pr\u00edjmom.<\/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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/iStock-691789924-1124x749.jpg\" alt=\"Funkcie omega-3 a omega-6 mastn\u00fdch kysel\u00edn v organizme\" class=\"wp-image-402634\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Funkcie omega-3 a omega-6 mastn\u00fdch kysel\u00edn v organizme\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Existuje_vobec_nieco_ako_optimalny_pomer_omega-3_a_omega-6_mastnych_kyselin_v_strave\"><\/span><strong>Existuje v\u00f4bec nie\u010do ako optim\u00e1lny pomer omega-3 a omega-6 mastn\u00fdch kysel\u00edn v strave?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na prv\u00fd poh\u013ead to d\u00e1va zmysel \u2013 ak bude pomer medzi pr\u00edjmom omega-6 a omega-3 mastn\u00fdch kysel\u00edn pr\u00edli\u0161 nevyv\u00e1\u017een\u00fd v prospech omega-6, v tele prev\u00e1\u017ei vplyv proz\u00e1palov\u00fdch molek\u00fal a my budeme \u013eah\u0161ie podlieha\u0165 kardiovaskul\u00e1rnym ochoreniam a \u010fal\u0161\u00edm civiliza\u010dn\u00fdm chorob\u00e1m, ktor\u00fdch v\u00fdskyt je na vzostupe. T\u00fdmto domnienkam nahr\u00e1va aj fakt, \u017ee <strong>pomer v pr\u00edjme omega-3 a omega-6 sa po\u010das posledn\u00fdch cca 50 rokov naozaj zmenil<\/strong>. <span class=\"tadv-color\" 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.cz\/blog\/wp-content\/uploads\/2022\/11\/DSC01014-749x1124.jpg\" alt=\"Optim\u00e1lny pomer omega-3 a omega-6 mastn\u00fdch kysel\u00edn v strave\" 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>Podstatn\u00fa v\u00e4\u010d\u0161inu svojej <strong>hist\u00f3rie<\/strong> mali \u013eudia, e\u0161te doned\u00e1vna, tento pomer v strave pribli\u017ene v rozmedz\u00ed <strong>1 \u2013 4 : 1<\/strong> v prospech omega-3 mastn\u00fdch kysel\u00edn, zatia\u013e \u010do <strong>dnes <\/strong>sa m\u00f4\u017ee pokojne pohybova\u0165 a\u017e na \u00farovni <strong>okolo 30 : 1<\/strong>, ba dokonca e\u0161te viac! <span class=\"tadv-color\" 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>Aby \u010dlovek pochopil niektor\u00e9 zlo\u017eitej\u0161ie javy, m\u00e1 prirodzene tendenciu ich zjednodu\u0161ova\u0165, \u010d\u00edm, samozrejme, m\u00f4\u017ee pozabudn\u00fa\u0165 na niektor\u00e9 k\u013e\u00fa\u010dov\u00e9 skuto\u010dnosti. To je zrejme pr\u00edklad problematiky pomeru omega-3 a omega-6 v strave.<\/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\">\u010co na pomer obidvoch typov tukov v strave hovoria napr\u00edklad niektor\u00e9 odborn\u00e9 spolo\u010dnosti?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pod\u013ea \u010deskej Spolo\u010dnosti pre v\u00fd\u017eivu by pomer medzi pr\u00edjmom <strong>omega-6 a omega-3 nemal presiahnu\u0165 5 : 1<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/li>\n\n\n\n<li>Ak sa v\u0161ak pozrieme na posledn\u00e9 v\u00fd\u017eivov\u00e9 odpor\u00fa\u010danie pre tuky od <strong>Svetovej zdravotn\u00edckej organiz\u00e1cie (WHO)<\/strong>, sk\u00f4r ako dan\u00fd pomer je tu vyjadren\u00e9 odpor\u00fa\u010danie pre <strong>percentu\u00e1lny pr\u00edjem energie<\/strong> z omega-6 a omega-3 mastn\u00fdch kysel\u00edn. <span class=\"tadv-color\" 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\">Odpor\u00fa\u010dan\u00fd pr\u00edjem pre 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 mali tvori\u0165 2,5 \u2013 9 % z celkov\u00e9ho energetick\u00e9ho pr\u00edjmu.<\/li>\n\n\n\n<li><strong>Omega-3<\/strong> mastn\u00e9 kyseliny by mali tvori\u0165 0,5 \u2013 2 % z celkov\u00e9ho energetick\u00e9ho pr\u00edjmu.<\/li>\n\n\n\n<li>Ak by sme z t\u00fdchto \u010d\u00edsel chceli vypo\u010d\u00edta\u0165 nejak\u00fd pomer, m\u00f4\u017ee \u00eds\u0165 o pomery v \u0161irokom rozmedz\u00ed od \u201etakmer dokonal\u00e9ho\u201d <strong>1,25 : 1<\/strong> a\u017e po \u201ehroziv\u00fd\u201d pomer <strong>18 : 1<\/strong> v prospech omega-6.<\/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=\"Vsetky_omega-3_si_nie_su_rovne%E2%80%A6\"><\/span><strong>V\u0161etky omega-3 si nie s\u00fa rovn\u00e9\u2026<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f sa v\u0161ak pozrieme na konkr\u00e9tne <strong>typy omega-3<\/strong> mastn\u00fdch kysel\u00edn a ich vplyv na tvorbu protiz\u00e1palov\u00fdch molek\u00fal, <strong>v\u0161etky pre telo nemaj\u00fa rovnak\u00fa \u201ehodnotu\u201d<\/strong>. Z kyseliny eikozapenta\u00e9novej (EPA) a dokozahexa\u00e9novej (DHA) si toti\u017e na\u0161e telo tieto l\u00e1tky vytvor\u00ed neporovnate\u013ene \u013eah\u0161ie ako z kyseliny alfa-linol\u00e9novej (ALA).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby sa toti\u017e <strong>ALA <\/strong>do tejto tvorby mohla v\u00f4bec zapoji\u0165, mus\u00ed sa v na\u0161om tele ve\u013emi pr\u00e1cne <strong>premeni\u0165 <\/strong>najprv cez EPA a\u017e na k\u013e\u00fa\u010dov\u00fa kyselinu DHA. Len\u017ee <strong>t\u00e1to konverzia je ve\u013emi n\u00edzka<\/strong> a pohybuje sa <strong>okolo&nbsp;1 %<\/strong>. <span class=\"tadv-color\" 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>To je ten d\u00f4vod, pre\u010do jednoducho nemo\u017eno h\u00e1dza\u0165 v\u0161etky \u201eomega-trojky\u201c do jedn\u00e9ho vreca, pozera\u0165 na ich celkov\u00fd pr\u00edjem ako na celok a d\u00e1va\u0165 ich do pomeru s celkov\u00fdm pr\u00edjmom omega-6, ke\u010f ka\u017ed\u00e1 omega-3 mastn\u00e1 kyselina m\u00e1 in\u00fd potenci\u00e1l pre tvorbu protiz\u00e1palov\u00fdch molek\u00fal.<\/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=\"Skor_ako_na_%E2%80%9Eidealny_pomer%E2%80%9D_sa_preto_treba_zamerat_na_dostatocny_prijem_EPA_a_DHA\"><\/span><strong>Sk\u00f4r ako na \u201eide\u00e1lny pomer\u201d sa preto treba zamera\u0165 na dostato\u010dn\u00fd pr\u00edjem EPA a DHA<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010casto sa m\u00f4\u017eeme stretn\u00fa\u0165 s tvrdeniami, \u017ee omega-6 mastn\u00e9 kyseliny vo svojej strave prij\u00edmame v prebytku, \u010d\u00edm sa pomer vychy\u013euje v\u00fdrazne v prospech proz\u00e1palovej \u201eomega-\u0161estky\u201c, teda kyseliny linolovej. Ak\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 po prv\u00e9, kvalitne nastaven\u00e9 <strong>v\u00fdskumy u \u010dloveka nikdy nepreuk\u00e1zali, \u017ee by vy\u0161\u0161\u00ed pr\u00edjem kyseliny linolovej zvy\u0161oval tvorbu proz\u00e1palov\u00fdch l\u00e1tok<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<p>A po druh\u00e9. Ako je vlastne na tom priemern\u00fd Stredoeur\u00f3pan v podobe \u010cecha \u010di Slov\u00e1ka so svoj\u00edm pr\u00edjmom omega-6 a omega-3 mastn\u00fdch kysel\u00edn pod\u013ea jedn\u00e9ho z najv\u00e4\u010d\u0161\u00edch v\u00fdskumov tohto druhu? <span class=\"tadv-color\" 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>Pr\u00edjem <strong>omega-6 sa pohybuje medzi 8 \u2013 9 %<\/strong> z celkov\u00e9ho energetick\u00e9ho pr\u00edjmu, \u010do je v odpor\u00fa\u010danom rozmedz\u00ed WHO (2,5 \u2013 9 %).<\/li>\n\n\n\n<li>Tesne, ale predsa sp\u013a\u0148ame aj pr\u00edjem <strong>rastlinnej \u201eomega-trojky\u201c, kyseliny alfa-linol\u00e9novej<\/strong> (nad 0,5 %, \u010di\u017ee 1,1 g \u2013 pr\u00edjem v \u010cR aj SR cca 1,3 g za de\u0148).<\/li>\n\n\n\n<li>Odpor\u00fa\u010danie WHO, ktor\u00e9 v\u0161ak kriticky nesp\u013a\u0148ame, je odpor\u00fa\u010danie pr\u00edjmu omega-3 mastn\u00fdch kysel\u00edn EPA a DHA. <strong>\u010cesi so svojimi cca 150 mg EPA + DHA za de\u0148 a Slov\u00e1ci s necel\u00fdmi 60 mg s\u00fa v\u00fdrazne pod odpor\u00fa\u010dan\u00fdm pr\u00edjmom v rozmedz\u00ed 250 \u2013 500 mg denne. No a \u010fal\u0161\u00ed obyvatelia strednej Eur\u00f3py na tom nebud\u00fa ove\u013ea lep\u0161ie.&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\u00e1ve tento faktor pr\u00edjmu EPA + DHA zohr\u00e1va pravdepodobne omnoho v\u00e4\u010d\u0161iu \u00falohu ako celkov\u00fd pomer omega-3 a omega-6 mastn\u00fdch kysel\u00edn bez inform\u00e1cie, o ak\u00e9 \u201eomega-trojky\u201c (EPA + DHA vs. ALA) v strave konkr\u00e9tne ide. <span class=\"tadv-color\" 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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/IMMMG-20200611-WA0006-1124x749.jpg\" alt=\"Dostato\u010dn\u00fd pr\u00edjem EPA a DHA\" class=\"wp-image-402684\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Dostato\u010dn\u00fd pr\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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"V_akych_potravinach_najst_rastlinnu_ALA_a_kde_najcennejsiu_EPA_a_DHA\"><\/span><strong>V ak\u00fdch potravin\u00e1ch n\u00e1js\u0165 rastlinn\u00fa ALA a kde najcennej\u0161iu EPA a DHA<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Rastlinn\u00e1 \u201eomega-trojka\u201c kyselina alfa-linol\u00e9nov\u00e1 (ALA)<\/strong> m\u00e1 taktie\u017e svoju hodnotu, aj ke\u010f pre telo nie je tak\u00e1 v\u00fdhodn\u00e1 ako EPA a 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>Medzi zdroje tukov obsahuj\u00face podstatnej\u0161ie mno\u017estvo ALA sa zara\u010fuj\u00fa <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-lanovy-olej-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u013eanov\u00fd olej<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-lan-hnedy-semena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u013eanov\u00e9 semienka<\/a> a <a href=\"https:\/\/gymbeam.sk\/chia-semienka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia semienka<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/sprej-na-varenie-canola-cooking-spray-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">repkov\u00fd olej<\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vlasske-orechy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vla\u0161sk\u00e9 orechy<\/a>.<\/li>\n\n\n\n<li><strong>EPA a DHA sa vyskytuj\u00fa v tu\u010dn\u00fdch morsk\u00fdch <\/strong><a href=\"https:\/\/gymbeam.sk\/ryby\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ryb\u00e1ch<\/strong><\/a>, ktor\u00e9 sa po\u010das svojho \u017eivota \u017eivili p\u00f4vodnou stravou chladn\u00fdch morsk\u00fdch v\u00f4d (riasami a k\u00f4rovcami prirodzene obsahuj\u00facimi tieto mastn\u00e9 kyseliny. Farmovo chovan\u00e9 ryby s odli\u0161nou stravou m\u00f4\u017eu ma\u0165 obsah EPA a DHA omnoho ni\u017e\u0161\u00ed alebo \u017eiadny.<\/li>\n\n\n\n<li>Pr\u00edjem EPA a DHA mo\u017eno, samozrejme, pokry\u0165 aj doplnkami stravy v podobe <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/premium-omega-3-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rybieho oleja<\/a> alebo \u0161peci\u00e1lnych <a href=\"https:\/\/gymbeam.sk\/vegan-omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veg\u00e1nskych omega-trojok<\/a> z morsk\u00fdch rias rodu <em>Schizochytrium<\/em>, ktor\u00e9 takisto obsahuj\u00fa 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>Ak sa chcete dozvedie\u0165 viac inform\u00e1ci\u00ed o zdrojoch tuku, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/omega-3-mastne-kyseliny-omega-6-mastne-kyseliny-pomer\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Omega-3 mastn\u00e9 kyseliny: konzumujete ich dostatok a v spr\u00e1vnom pomere 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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/P3310140-1__-1124x843.jpg\" alt=\"   V ak\u00fdch potravin\u00e1ch n\u00e1js\u0165 omega-3 mastn\u00e9 kyseliny?\" class=\"wp-image-402702\" style=\"width:843px;height:632px\" width=\"843\" height=\"632\" title=\"   V ak\u00fdch potravin\u00e1ch n\u00e1js\u0165 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ako_dosiahnut_optimalny_prijem_EPA_a_DHA\"><\/span><strong>Ako dosiahnu\u0165 optim\u00e1lny pr\u00edjem EPA a DHA<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako dosiahnu\u0165 optim\u00e1lny pr\u00edjem EPA a DHA omega-3 mastn\u00fdch kysel\u00edn, ktor\u00fd sa u zdrav\u00e9ho dospel\u00e9ho \u010dloveka ud\u00e1va naj\u010dastej\u0161ie v rozmedz\u00ed 250 \u2013 500 mg? V podstate m\u00e1me 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>Tou prvou je da\u0165 si <strong>tu\u010dn\u00fa morsk\u00fa rybu<\/strong> (<a href=\"https:\/\/gymbeam.sk\/blog\/tag\/losos\/\" class=\"ek-link\">losos<\/a>, makrela, sle\u010f, pstruh) cca <strong>2x t\u00fd\u017edenne<\/strong>.<\/li>\n\n\n\n<li>Ten, kto nie je pr\u00e1ve vzorn\u00fdm jed\u00e1kom r\u00fdb, si \u00faplne v pohode vysta\u010d\u00ed s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/omega-3-mastne-kyseliny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>doplnkom stravy v podobe rybieho oleja<\/strong><\/a>. Pod\u013ea obsahu EPA a DHA, ktor\u00fd sa m\u00f4\u017ee l\u00ed\u0161i\u0165 medzi r\u00f4znymi ryb\u00edmi olejmi, to na <strong>pr\u00edjem 250 \u2013 500 mg EPA + DHA vych\u00e1dza naj\u010dastej\u0161ie v 1 \u2013 2 kapsuliach<\/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=\"Ako_zistim_ze_ten_moj_pomer_prijimanych_tukov_vratane_omega-3_je_v_poriadku\"><\/span><strong>Ako zist\u00edm, \u017ee ten m\u00f4j pomer prij\u00edman\u00fdch tukov vr\u00e1tane omega-3 je v poriadku?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V s\u00fa\u010dasnej dobe existuje mo\u017enos\u0165 podst\u00fapi\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/test-omega-3-cerascreen.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>dom\u00e1ce krvn\u00e9 testy<\/strong><\/a>, ktor\u00e9 v\u00e1m z oby\u010dajn\u00fdch nieko\u013ek\u00fdch kvapiek va\u0161ej krvi uk\u00e1\u017eu, ak\u00e9 je zast\u00fapenie mastn\u00fdch kysel\u00edn v membr\u00e1nach va\u0161ich buniek.<\/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\">V\u010faka t\u00fdmto testom m\u00f4\u017eete dosta\u0165 inform\u00e1cie o:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>konkr\u00e9tnom percentu\u00e1lnom zast\u00fapen\u00ed jednotliv\u00fdch skup\u00edn mastn\u00fdch kysel\u00edn,&nbsp;<\/li>\n\n\n\n<li>ich vz\u00e1jomnom pomere (vr\u00e1tane omega-3 : omega-6),&nbsp;<\/li>\n\n\n\n<li>zast\u00fapen\u00ed \u0161kodliv\u00fdch trans-nenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn&nbsp;<\/li>\n\n\n\n<li>alebo tzv. HS-indexe (Omega-3 index).<\/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 zast\u00fapenie omega-3 mastn\u00fdch kysel\u00edn v bunkov\u00fdch membr\u00e1nach<\/strong> \u010derven\u00fdch krviniek. Hodnota HS-indexu v rozmedz\u00ed <strong>8 \u2013 11 %<\/strong> je sp\u00e1jan\u00e1 s v\u00fdrazne ni\u017e\u0161\u00edm rizikom vzniku kardiovaskul\u00e1rnych chor\u00f4b. Preto m\u00f4\u017ee by\u0165 omnoho cennej\u0161\u00edm ukazovate\u013eom pr\u00edjmu omega-3 a omega-6 mastn\u00fdch kysel\u00edn ako zastaral\u00fd a trochu zav\u00e1dzaj\u00faci pomer omega-3 a 6 v strave. <span class=\"tadv-color\" 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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/iStock-653541086-1124x750.jpg\" alt=\"Dom\u00e1ce diagnostick\u00e9 testy odhalia nedostatok omega-3 v organizme\" class=\"wp-image-402719\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Dom\u00e1ce diagnostick\u00e9 testy odhalia nedostatok omega-3 v organizme\" 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: 843px) 100vw, 843px\" \/><\/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_vziat_pre_seba_do_praxe\"><\/span><strong>\u010co si z toho vzia\u0165 pre seba do praxe?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pr\u00edjem omega-3 a omega-6 mastn\u00fdch kysel\u00edn m\u00e1 pod\u013ea aktu\u00e1lnych poznatkov nezanedbate\u013en\u00fd vplyv na na\u0161e zdravie. Preto si sk\u00fasme najd\u00f4le\u017eitej\u0161ie inform\u00e1cie \u010dl\u00e1nku na z\u00e1ver zhrn\u00fa\u0165 do nieko\u013ek\u00fdch r\u00e1d pre celkovo zdrav\u0161\u00ed pr\u00edjem tukov a zlep\u0161enie v\u00e1\u0161ho pomeru a celkov\u00e9ho pr\u00edjmu omega-3 a omega-6 mastn\u00fdch kysel\u00edn.<\/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\u00e9mom typickej z\u00e1padnej stravy<\/strong> nie je ani tak \u010dasto spom\u00ednan\u00fd prebytok omega-6 mastn\u00fdch kysel\u00edn, ako by sa na prv\u00fd poh\u013ead mohlo zda\u0165, ale sk\u00f4r <strong>nedostatok najcennej\u0161\u00edch omega-3 mastn\u00fdch kysel\u00edn EPA a DHA<\/strong>. Preto kla\u010fte d\u00f4raz pr\u00e1ve na ich pr\u00edjem. Zdrav\u00e9mu dospel\u00e9mu \u010dloveku by malo sta\u010di\u0165 250 \u2013 500 mg EPA + DHA denne prostredn\u00edctvom stravy v podobe <strong>morsk\u00fdch r\u00fdb<\/strong> (losos, makrela, sle\u010f, pstruh) alebo <strong>doplnku stravy<\/strong> (ryb\u00ed olej, olej z rias \u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/krilovy-olej\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">krilov\u00fd olej<\/a>).<\/li>\n\n\n\n<li><strong>Takisto rastlinn\u00e1 omega-3 kyselina alfa-linol\u00e9nov\u00e1 pr\u00edde vhod<\/strong>, aj ke\u010f jej premena na EPA a DHA je ve\u013emi n\u00edzka. Preto zv\u00fd\u0161te konzum\u00e1ciu potrav\u00edn s jej vy\u0161\u0161\u00edm obsahom \u2013 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-lanovy-olej-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u013eanov\u00fd olej<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-lan-hnedy-semena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u013eanov\u00e9<\/a> a <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Chia\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia semienka<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/sprej-na-varenie-canola-cooking-spray-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">repkov\u00fd olej<\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vlasske-orechy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vla\u0161sk\u00e9 orechy<\/a>.<\/li>\n\n\n\n<li><strong>Pr\u00edjmu omega-6 mastnej kyseliny<\/strong> <strong>(kyseliny linolovej) <\/strong>prostredn\u00edctvom ich kvalitn\u00fdch rastlinn\u00fdch zdrojov v prirodzenej podobe (rastlinn\u00e9 <a href=\"https:\/\/gymbeam.sk\/oleje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">oleje<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orechy<\/a>) sa rozhodne nemus\u00edte b\u00e1\u0165. Pre na\u0161e telo je taktie\u017e potrebn\u00e1. S jej pr\u00edjmom to v\u0161ak nepreh\u00e1\u0148ajte, preto\u017ee ju v ur\u010ditej miere prij\u00edmate skryto napr\u00edklad v m\u00e4se alebo v obilnin\u00e1ch, vo v\u00e4\u010d\u0161ej miere naopak v priemyselne spracovan\u00fdch potravin\u00e1ch (cukrovinky, trvanliv\u00e9 potraviny, sladk\u00e9 pe\u010divo at\u010f.).<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sk\u00f4r ako na pr\u00e1cne po\u010d\u00edtanie pomeru v pr\u00edjme omega-3 a omega-6 mastn\u00fdch kysel\u00edn v jed\u00e1lni\u010dku, ktor\u00fd aj tak nehovor\u00ed cel\u00fa pravdu, <strong>rad\u0161ej kontrolujte hladinu omega-3 (HS-index)<\/strong> aj \u010fal\u0161\u00edch mastn\u00fdch kysel\u00edn v krvi pomocou krvn\u00fdch hodn\u00f4t (napr. <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/diagnosticke-testy\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">diagnostick\u00fdm testom<\/a>). A v pr\u00edpade nepriazniv\u00fdch hodn\u00f4t jed\u00e1lni\u010dek vhodne 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 s\u00fa nevyhnutnou s\u00fa\u010das\u0165ou jed\u00e1lni\u010dka. Medzi tie esenci\u00e1lne patria hlavne omega-3 a omega-6 mastn\u00e9 kyseliny. Ak\u00fd by mal by\u0165 ich pomer a ko\u013eko omega-3 je potrebn\u00fdch prija\u0165 ka\u017ed\u00fd de\u0148? V\u0161etko o zdrav\u00fdch tukoch sa do\u010d\u00edtate v \u010dl\u00e1nku. <\/p>\n","protected":false},"author":168,"featured_media":402583,"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":[7],"tags":[6081,6164,6055,6159],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-406155","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-omega-3","9":"tag-ryby","10":"tag-strava","11":"tag-tuky","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ko\u013eko zdrav\u00fdch tukov jes\u0165? 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