{"id":406872,"date":"2022-12-21T10:51:04","date_gmt":"2022-12-21T09:51:04","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=406872"},"modified":"2022-12-21T10:51:07","modified_gmt":"2022-12-21T09:51:07","slug":"ce-cantitate-de-grasimi-sanatoase-ar-trebui-sa-consumati-cantitatea-de-omega-3-este-mai-importanta-decat-raportul-sau-fata-de-omega-6","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/ce-cantitate-de-grasimi-sanatoase-ar-trebui-sa-consumati-cantitatea-de-omega-3-este-mai-importanta-decat-raportul-sau-fata-de-omega-6\/","title":{"rendered":"Ce cantitate de gr\u0103simi s\u0103n\u0103toase ar trebui s\u0103 consuma\u021bi? Cantitatea de Omega-3 este mai important\u0103 dec\u00e2t raportul s\u0103u fa\u021b\u0103 de 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.ro\/blog\/ce-cantitate-de-grasimi-sanatoase-ar-trebui-sa-consumati-cantitatea-de-omega-3-este-mai-importanta-decat-raportul-sau-fata-de-omega-6\/#Ce_sunt_acizii_grasi_omega-3_si_omega-6\" title=\"Ce sunt acizii gra\u0219i omega-3 \u0219i omega-6?\">Ce sunt acizii gra\u0219i omega-3 \u0219i 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.ro\/blog\/ce-cantitate-de-grasimi-sanatoase-ar-trebui-sa-consumati-cantitatea-de-omega-3-este-mai-importanta-decat-raportul-sau-fata-de-omega-6\/#De_ce_are_nevoie_organismul_nostru_de_omega-3_si_omega-6_si_care_este_functia_lor\" title=\"De ce are nevoie organismul nostru de omega-3 \u0219i omega-6 \u0219i care este func\u021bia lor?\">De ce are nevoie organismul nostru de omega-3 \u0219i omega-6 \u0219i care este func\u021bia lor?<\/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.ro\/blog\/ce-cantitate-de-grasimi-sanatoase-ar-trebui-sa-consumati-cantitatea-de-omega-3-este-mai-importanta-decat-raportul-sau-fata-de-omega-6\/#Exista_un_raport_optim_de_omega-3_si_omega-6_in_alimentatia_unei_persoane\" title=\"Exist\u0103 un raport optim de omega-3 \u0219i omega-6 \u00een alimenta\u021bia unei persoane?\">Exist\u0103 un raport optim de omega-3 \u0219i omega-6 \u00een alimenta\u021bia unei persoane?<\/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.ro\/blog\/ce-cantitate-de-grasimi-sanatoase-ar-trebui-sa-consumati-cantitatea-de-omega-3-este-mai-importanta-decat-raportul-sau-fata-de-omega-6\/#Nu_toti_acizii_grasi_omega-3_sunt_la_fel%E2%80%A6\" title=\"Nu to\u021bi acizii gra\u0219i omega-3 sunt la fel&#8230;\">Nu to\u021bi acizii gra\u0219i omega-3 sunt la fel&#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.ro\/blog\/ce-cantitate-de-grasimi-sanatoase-ar-trebui-sa-consumati-cantitatea-de-omega-3-este-mai-importanta-decat-raportul-sau-fata-de-omega-6\/#Astfel_mai_degraba_decat_un_%E2%80%9Eraport_ideal%E2%80%9D_trebuie_sa_va_concentrati_pe_un_aport_suficient_de_EPA_si_DHA\" title=\"Astfel, mai degrab\u0103 dec\u00e2t un \u201eraport ideal\u201d, trebuie s\u0103 v\u0103 concentra\u021bi pe un aport suficient de EPA \u0219i DHA\">Astfel, mai degrab\u0103 dec\u00e2t un \u201eraport ideal\u201d, trebuie s\u0103 v\u0103 concentra\u021bi pe un aport suficient de EPA \u0219i 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.ro\/blog\/ce-cantitate-de-grasimi-sanatoase-ar-trebui-sa-consumati-cantitatea-de-omega-3-este-mai-importanta-decat-raportul-sau-fata-de-omega-6\/#In_ce_alimente_puteti_gasi_ALA_vegetala_si_cele_mai_valoroase_EPA_si_DHA\" title=\"\u00cen ce alimente pute\u021bi g\u0103si ALA vegetal\u0103 \u0219i cele mai valoroase EPA \u0219i DHA?\">\u00cen ce alimente pute\u021bi g\u0103si ALA vegetal\u0103 \u0219i cele mai valoroase EPA \u0219i 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.ro\/blog\/ce-cantitate-de-grasimi-sanatoase-ar-trebui-sa-consumati-cantitatea-de-omega-3-este-mai-importanta-decat-raportul-sau-fata-de-omega-6\/#Cum_sa_obtineti_un_aport_optim_de_EPA_si_DHA\" title=\"Cum s\u0103 ob\u021bine\u021bi un aport optim de EPA \u0219i DHA?\">Cum s\u0103 ob\u021bine\u021bi un aport optim de EPA \u0219i 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.ro\/blog\/ce-cantitate-de-grasimi-sanatoase-ar-trebui-sa-consumati-cantitatea-de-omega-3-este-mai-importanta-decat-raportul-sau-fata-de-omega-6\/#De_unde_stiti_ca_raportul_de_aport_de_grasimi_inclusiv_omega-3_este_sub_control\" title=\"De unde \u0219ti\u021bi c\u0103 raportul de aport de gr\u0103simi, inclusiv omega-3, este sub control?\">De unde \u0219ti\u021bi c\u0103 raportul de aport de gr\u0103simi, inclusiv omega-3, este sub control?<\/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.ro\/blog\/ce-cantitate-de-grasimi-sanatoase-ar-trebui-sa-consumati-cantitatea-de-omega-3-este-mai-importanta-decat-raportul-sau-fata-de-omega-6\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>S-au dus zilele \u00een care gr\u0103simile erau considerate d\u0103un\u0103toare s\u0103n\u0103t\u0103\u021bii, \u00een care dietele s\u0103race \u00een gr\u0103simi erau la mod\u0103 \u0219i aproape toat\u0103 lumea prefera s\u0103 evite gr\u0103simile \u00een alimenta\u021bie. Ast\u0103zi, aceast\u0103 viziune asupra gr\u0103similor s-a schimbat foarte mult. Din fericire, acum \u0219tim c\u0103 exist\u0103 unele gr\u0103simi pe care organismul nostru nu le poate produce de unul singur.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru s\u0103n\u0103tatea voastr\u0103, este indicat s\u0103 include\u021bi \u00een alimenta\u021bie \u0219i gr\u0103simi. Vorbim, desigur, despre acizii gra\u0219i <strong>omega-3 \u0219i omega-6<\/strong>. Cu toate acestea, trebuie s\u0103 \u00eendeplini\u021bi un <strong>aport minim \u0219i un anumit raport<\/strong> pentru func\u021bionarea optim\u0103 a organismului. Cu toate acestea, multe persoane nu reu\u0219esc acest lucru&#8230; \u0218i atunci care este raportul \u0219i cantitatea potrivit\u0103?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_sunt_acizii_grasi_omega-3_si_omega-6\"><\/span><strong>Ce sunt acizii gra\u0219i omega-3 \u0219i omega-6?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Acizii gra\u0219i<\/strong> <a href=\"https:\/\/gymbeam.ro\/acizi-grasi-omega-3\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>omega-3<\/strong><\/a> <strong>\u0219i omega-6<\/strong> sunt dou\u0103 gr\u0103simi esen\u021biale din alimenta\u021bia uman\u0103, \u0219i anume <strong>acizii gra\u0219i polinesatura\u021bi (PUFA)<\/strong>, care se caracterizeaz\u0103 chimic prin faptul c\u0103 au dou\u0103 sau mai multe leg\u0103turi duble localizate \u00een mod specific \u00een structura lor. Celulele organismului nu pot crea singure aceast\u0103 structur\u0103 special\u0103 de acizi gra\u0219i. Din acest motiv, trebuie s\u0103-i <strong>include\u021bi \u00een alimenta\u021bia voastr\u0103<\/strong>, motiv pentru care vorbim de a\u0219a-numi\u021bii <strong>acizi gra\u0219i esen\u021biali.<\/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\"><li><strong>Acizii gra\u0219i Omega-6<\/strong> includ <strong>acidul linoleic \u0219i arahidonic.<\/strong><\/li><li>Acizii gra\u0219i <strong>Omega-3<\/strong> includ a\u0219a-numitele gr\u0103simi s\u0103n\u0103toase sub form\u0103 de acid <strong>alfa-linolenic<\/strong> \u0219i, cel mai cunoscut, <strong>acid eicosapentaenoic (EPA) \u0219i acid docosahexaenoic (DHA).<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre descompunerea general\u0103 a gr\u0103similor \u0219i sursele lor, nu rata\u021bi articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/grasimi-bune-rele\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Gr\u0103simile s\u0103n\u0103toase \u0219i nes\u0103n\u0103toase: ce alimente s\u0103 consuma\u021bi \u0219i pe care s\u0103 le evita\u021bi?<\/strong><\/a><\/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-image\"><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=\"Unde se g\u0103sesc gr\u0103simile s\u0103n\u0103toase omega-3 \u0219i omega-6\" class=\"wp-image-402616\" width=\"843\" height=\"559\" title=\"Unde se g\u0103sesc gr\u0103simile s\u0103n\u0103toase omega-3 \u0219i 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><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"De_ce_are_nevoie_organismul_nostru_de_omega-3_si_omega-6_si_care_este_functia_lor\"><\/span><strong>De ce are nevoie organismul nostru de omega-3 \u0219i omega-6 \u0219i care este func\u021bia lor?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Acizii gra\u0219i omega-3 \u0219i omega-6 sunt o <strong>component\u0103 comun\u0103 a membranelor celulare<\/strong> ale organismului uman, contribuind la func\u021bionarea sa normal\u0103. \u00cen plus, organismul produce molecule specializate numite prostaglandine, care sunt esen\u021biale \u00een reglarea func\u021biilor importante ale corpului. <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=\"is-style-default wp-block-heading\">Cele mai discutate roluri ale prostaglandinelor \u00een organism:<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li>func\u021bia imunitar\u0103 corespunz\u0103toare<\/li><li>regleaz\u0103 inflama\u021bia<\/li><li>coagularea s\u00e2ngelui<\/li><li>contribuie la func\u021bia vascular\u0103 \u0219i la controlul tensiunii arteriale<\/li><li>regleaz\u0103 gr\u0103simea corporal\u0103<\/li><\/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\"><li>Mai simplu spus, acizii gra\u0219i <strong>omega-6<\/strong> produc substan\u021be care sunt <strong>proinflamatorii, activeaz\u0103 sistemul imunitar, ajut\u0103 la coagularea s\u00e2ngelui \u0219i cauzeaz\u0103 vasoconstric\u021bia<\/strong> (constric\u021bia vaselor de s\u00e2nge, care cre\u0219te u\u0219or tensiunea arterial\u0103).<\/li><li>\u00cen schimb, acizii gra\u0219i <strong>omega-3<\/strong> produc substan\u021be cu efect opus, <strong>reduc\u00e2nd inflama\u021bia, suprim\u00e2nd imunitatea \u0219i contracar\u00e2nd coagularea s\u00e2ngelui<\/strong>. Acestea formeaz\u0103 chiar \u0219i substan\u021be vasodilatatoare care scad tensiunea arterial\u0103.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 rug\u0103m s\u0103 nu \u00een\u021belege\u021bi gre\u0219it, <strong>ave\u021bi nevoie \u00een mod clar de ambele tipuri de acizi gra\u0219i<\/strong> \u0219i cu siguran\u021b\u0103 nu este indicat s\u0103 re\u021bine\u021bi din informa\u021biile de mai sus c\u0103 omega-6 sunt pur d\u0103un\u0103tori \u0219i omega-3 sunt exclusiv benefici pentru s\u0103n\u0103tatea voastr\u0103. Dup\u0103 cum probabil a\u021bi ghicit, efectul lor general asupra organismului este determinat nu numai de raportul lor unul fa\u021b\u0103 de cel\u0103lalt, ci \u0219i de aportul lor total.<\/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-image\"><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=\"Func\u021bia acizilor gra\u0219i omega 3 \u0219i omega 6 \u00een organism\" class=\"wp-image-402634\" width=\"843\" height=\"562\" title=\"Func\u021bia acizilor gra\u0219i omega 3 \u0219i omega 6 \u00een organism\" 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><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exista_un_raport_optim_de_omega-3_si_omega-6_in_alimentatia_unei_persoane\"><\/span><strong>Exist\u0103 un raport optim de omega-3 \u0219i omega-6 \u00een alimenta\u021bia unei persoane?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La prima vedere, acest lucru are sens &#8211; dac\u0103 raportul dintre aportul de omega-6 \u0219i omega-3 este \u00een favoarea omega-6, organismul va fi cople\u0219it de molecule proinflamatorii \u0219i, prin urmare, va fi mai susceptibil la boli cardiovasculare \u0219i alte boli ale civiliza\u0163iei. Acest lucru este sus\u021binut de faptul c\u0103 <strong>raportul dintre aportul de omega-3 \u0219i omega-6 s-a schimbat cu adev\u0103rat \u00een ultimii cincizeci de ani.<\/strong>&nbsp;<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.cz\/blog\/wp-content\/uploads\/2022\/11\/DSC01014-749x1124.jpg\" alt=\"Raportul optim de omega-3 \u0219i omega-6 \u00een alimenta\u021bie\" 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>De-a lungul <strong>istoriei<\/strong>, p\u00e2n\u0103 de cur\u00e2nd, oamenii au avut un raport alimentar de <strong>1-4:1<\/strong> \u00een favoarea acizilor gra\u0219i omega-3, \u00een timp ce ast\u0103zi poate ajunge cu u\u0219urin\u021b\u0103 la <strong>aproximativ 30:1<\/strong> sau chiar mai mare! <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>Pentru a \u00een\u021belege unele fenomene mai complexe, oamenii tind \u00een mod natural s\u0103 simplifice lucrurile, ceea ce poate, totu\u0219i, duce la omiterea unor aspecte cheie. Acesta este probabil \u0219i cazul cu problema raportului dintre omega-3 \u0219i omega-6 din alimenta\u021bie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Ce spun unele institu\u021bii de profesie despre raportul dintre cele dou\u0103 tipuri de gr\u0103simi din alimenta\u021bie?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Potrivit Societ\u0103\u021bii Cehe \u00een Nutri\u021bie, raportul dintre<strong> aportul de omega-6 \u0219i omega-3 nu trebuie s\u0103 dep\u0103\u0219easc\u0103 5:1.<\/strong><span style=\"color: #ff6600\"> [2]<\/span><\/li><li>Cu toate acestea, dac\u0103 lua\u021bi \u00een considerare cele mai recente recomand\u0103ri dietetice pentru gr\u0103simi de la <strong>Organiza\u021bia Mondial\u0103 a S\u0103n\u0103t\u0103\u021bii (OMS)<\/strong>, mai degrab\u0103 dec\u00e2t un raport dat, exist\u0103 o recomandare pentru aportul de acizi gra\u0219i omega-6 \u0219i omega-3 ca <strong>procent din aportul total de energie.&nbsp;<\/strong><span style=\"color: #ff6600\">[3] <\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Aportul recomandat de acizi gra\u0219i omega-3 \u0219i omega-6:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Acizii gra\u0219i <strong>Omega-6<\/strong> ar trebui s\u0103 constituie 2,5-9% din aportul total de energie.<\/li><li>Acizii gra\u0219i <strong>Omega-3<\/strong> ar trebui s\u0103 constituie 0,5-2% din aportul total de energie.<\/li><li>Dac\u0103 s-ar dori s\u0103 se calculeze un raport din aceste numere, rapoartele ar putea varia de la un raport \u201eaproape perfect\u201d <strong>1,25:1<\/strong> la un raport \u201eterifiant\u201d de <strong>18:1<\/strong> \u00een favoarea omega \u0219ase.<\/li><\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nu_toti_acizii_grasi_omega-3_sunt_la_fel%E2%80%A6\"><\/span><strong>Nu to\u021bi acizii gra\u0219i omega-3 sunt la fel&#8230;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cu toate acestea, atunci c\u00e2nd privi\u021bi la anumite <strong>tipuri de acizi gra\u0219i omega-3<\/strong> \u0219i la efectul lor asupra produc\u021biei de molecule antiinflamatorii, <strong>nu to\u021bi au o \u201evaloare\u201d egal\u0103 pentru organism.<\/strong> De fapt, acidul eicosapentaenoic (EPA) \u0219i acidul docosahexaenoic (DHA) sunt mult mai u\u0219or de produs de c\u0103tre organism dec\u00e2t acidul alfa-linolenic (ALA).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru ca <strong>ALA<\/strong> s\u0103 fie implicat \u00een aceast\u0103 produc\u021bie, trebuie <strong>convertit<\/strong> cu minu\u021biozitate \u00een organism mai \u00eent\u00e2i din EPA \u00een acidul cheie DHA. Cu toate acestea, <strong>aceast\u0103 conversie este foarte sc\u0103zut\u0103, \u00een jur de 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>Acesta este motivul pentru care pur \u0219i simplu nu pute\u021bi combina to\u021bi acizii omega-3 \u00eempreun\u0103. Trebuie s\u0103 v\u0103 uita\u021bi la aportul lor total \u00een ansamblu \u0219i s\u0103 le compara\u021bi cu aportul total de omega-6, deoarece fiecare omega-3 are un poten\u021bial diferit de a produce molecule antiinflamatorii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Astfel_mai_degraba_decat_un_%E2%80%9Eraport_ideal%E2%80%9D_trebuie_sa_va_concentrati_pe_un_aport_suficient_de_EPA_si_DHA\"><\/span><strong>Astfel, mai degrab\u0103 dec\u00e2t un \u201eraport ideal\u201d, trebuie s\u0103 v\u0103 concentra\u021bi pe un aport suficient de EPA \u0219i DHA<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Oamenii citesc adesea despre faptul c\u0103 \u00een alimenta\u021bia lor consum\u0103 acizi gra\u0219i omega-6 \u00een exces, modific\u00e2nd puternic raportul \u00een favoarea acidului linoleic omega-6 proinflamator. Dar care este realitatea?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen primul r\u00e2nd, <strong>studiile efectuate pe oameni nu au demonstrat niciodat\u0103 c\u0103 un aport mai mare de acid linoleic cre\u0219te produc\u021bia de substan\u021be proinflamatorii.<\/strong> <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<p>\u0218i \u00een al doilea r\u00e2nd, potrivit unuia dintre cele mai mari studii de acest gen, cum se \u00eencadreaz\u0103 de fapt o persoan\u0103 central european\u0103 obi\u0219nuit\u0103, fie ceh\u0103, fie slovac\u0103, \u00een ceea ce prive\u0219te aportul de acizi gra\u0219i omega-6 \u0219i 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\"><li><strong>Aportul de Omega-6 este \u00eentre 8-9%<\/strong> din aportul total de energie, ceea ce se afl\u0103 \u00een intervalul recomandat de OMS (2,5-9%).<\/li><li>Exist\u0103 chiar \u0219i aport de <strong>acid omega-3 alfa-linolenic pe baz\u0103 de plante<\/strong> (peste 0,5%, adic\u0103 1,1 g este aportul \u00een Republica Ceh\u0103 \u0219i \u00een Slovacia este de aproximativ 1,3 g pe zi).<\/li><li>Cu toate acestea, recomandarea OMS pe care nu o respect\u0103m absolut deloc este cea privind aportul de acizi gra\u0219i omega-3 EPA \u0219i DHA. <strong>Popula\u021bia ceh\u0103 cu aproximativ 150 mg de EPA+DHA pe zi \u0219i slovacii cu mai pu\u021bin de 60 mg sunt mult sub aportul recomandat de 250-500 mg pe zi. Nici celelate persoane din Europa Central\u0103 nu stau mai bine la acest capitol.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u0219adar, este vorba despre acest factor al aportului de EPA+DHA care probabil joac\u0103 un rol mult mai mare dec\u00e2t raportul general dintre omega-3 \u0219i omega-6 f\u0103r\u0103 a se \u0219ti clar care omega-3 (EPA+DHA vs. ALA) sunt consuma\u021bi \u00een mod specific \u00een alimenta\u021bie. <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\n<div class=\"wp-block-image\"><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=\"Aport suficient de EPA \u0219i DHA\" class=\"wp-image-402684\" width=\"843\" height=\"562\" title=\"Aport suficient de EPA \u0219i 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><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"In_ce_alimente_puteti_gasi_ALA_vegetala_si_cele_mai_valoroase_EPA_si_DHA\"><\/span><strong>\u00cen ce alimente pute\u021bi g\u0103si ALA vegetal\u0103 \u0219i cele mai valoroase EPA \u0219i DHA?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Acidul omega 3 alfa-linolenic (ALA) pe baz\u0103 de plante<\/strong> este \u0219i el valoros, de\u0219i nu este la fel de benefic pentru organism precum EPA \u0219i 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\"><li>Sursele de gr\u0103simi care con\u021bin cantit\u0103\u021bi semnificative de ALA includ <a href=\"https:\/\/gymbeam.ro\/bio-ulei-din-seminte-de-in-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">uleiul de in<\/a>, semin\u021bele de <a href=\"https:\/\/gymbeam.ro\/bio-seminte-de-in-vanavita.html\" class=\"ek-link\">in<\/a> \u0219i <a href=\"https:\/\/gymbeam.ro\/seminte-de-chia-gymbeam.html\" class=\"ek-link\">chia<\/a>, <a href=\"https:\/\/gymbeam.ro\/uleiuri\" class=\"ek-link\">uleiul de canola<\/a> \u0219i <a href=\"https:\/\/gymbeam.ro\/nuci-gymbeam.html\" class=\"ek-link\">nucile<\/a>.<\/li><li><strong>EPA \u0219i DHA se g\u0103sesc \u00een <a href=\"https:\/\/gymbeam.com\/fish\" class=\"ek-link\">pe\u0219tii<\/a> marini gra\u0219i<\/strong> care s-au hr\u0103nit cu o diet\u0103 \u00een apele marine reci (alge \u0219i crustacee care con\u021bin \u00een mod natural ace\u0219ti acizi gra\u0219i) pe parcursul vie\u021bii. Pe\u0219tii de cresc\u0103torie cu o diet\u0103 diferit\u0103 pot avea un con\u021binut de EPA \u0219i DHA mult mai sc\u0103zut sau chiar spre zero.<\/li><li>Bine\u00een\u021beles, aportul de EPA \u0219i DHA poate fi acoperit \u0219i de suplimente nutritive sub form\u0103 de <a href=\"https:\/\/gymbeam.ro\/premium-omega-3-250-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ulei de pe\u0219te<\/a> sau <a href=\"https:\/\/gymbeam.ro\/vegan-omega-3-gymbeam.html\" class=\"ek-link\">omega 3 vegani<\/a> speciali, din genul de alge <em>Schizochytrium<\/em>, care con\u021bin \u0219i EPA \u0219i DHA.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre sursele de gr\u0103simi, nu rata\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/acizi-grasi-omega-3-ii-consumati-in-cantitate-suficienta-si-in-proportia-corecta-cu-omega-6\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Acizii gra\u0219i Omega-3: ave\u021bi un aport suficient \u0219i au ace\u0219tia raportul corect fa\u021b\u0103 de Omega-6?<\/strong><\/a><\/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-image\"><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=\"\u00cen ce alimente pute\u021bi g\u0103si acizi gra\u0219i omega 3?\" class=\"wp-image-402702\" width=\"843\" height=\"632\" title=\"\u00cen ce alimente pute\u021bi g\u0103si acizi gra\u0219i 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_obtineti_un_aport_optim_de_EPA_si_DHA\"><\/span><strong>Cum s\u0103 ob\u021bine\u021bi un aport optim de EPA \u0219i DHA?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cum pute\u021bi ob\u021bine un aport optim de acizi gra\u0219i omega-3 EPA \u0219i DHA, care este cel mai adesea \u00een intervalul 250-500 mg pentru un adult s\u0103n\u0103tos? Practic, ave\u021bi dou\u0103 op\u021biuni.<\/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\"><li>Prima variant\u0103 este s\u0103 consuma\u021bi <strong>pe\u0219te marin gras<\/strong> (somon, macrou, hering, p\u0103str\u0103v) de aproximativ <strong>dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/strong><\/li><li>Dac\u0103 nu sunte\u021bi pasiona\u021bi de pe\u0219te, este indicat \u0219i <a href=\"https:\/\/gymbeam.ro\/omega-3-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>suplimentul nutritiv de ulei de pe\u0219te<\/strong><\/a>. \u00cen func\u021bie de con\u021binutul de EPA \u0219i DHA, care poate varia \u00eentre diferitele uleiuri de pe\u0219te, aceasta rezult\u0103 la <strong>aproximativ 250-500 mg de EPA+DHA \u00een 1-2 capsule.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"De_unde_stiti_ca_raportul_de_aport_de_grasimi_inclusiv_omega-3_este_sub_control\"><\/span><strong>De unde \u0219ti\u021bi c\u0103 raportul de aport de gr\u0103simi, inclusiv omega-3, este sub control?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen zilele noastre, se poate face un <a href=\"https:\/\/gymbeam.ro\/omega-3-test-cerascreen.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>test de s\u00e2nge la domiciliu<\/strong><\/a>, care v\u0103 va ar\u0103ta ce acizi gra\u0219i sunt prezen\u021bi \u00een membranele celulelor voastre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Cu aceste teste pute\u021bi ob\u021bine informa\u021bii despre:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>procentele specifice ale fiec\u0103rei grupe de acizi gra\u0219i,<\/li><li>propor\u021biile lor relative (inclusiv omega-3:omega-6),<\/li><li>propor\u021bia de acizi gra\u0219i trans-nesatura\u021bi nocivi<\/li><li>sau a\u0219a-numitul indice HS (indicele Omega-3).<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Indicele HS relev\u0103 reprezentarea acizilor gra\u0219i omega-3 \u00een membranele globulelor ro\u0219ii din s\u00e2nge<\/strong>. O valoare a indicelui HS \u00een intervalul <strong>8-11%<\/strong> este asociat\u0103 cu un risc semnificativ mai sc\u0103zut de boli cardiovasculare. Prin urmare, poate fi un indicator mult mai valoros al aportului de acizi gra\u0219i omega-3 \u0219i omega-6 dec\u00e2t raportul vechi \u0219i oarecum \u00een\u0219el\u0103tor de omega-3 la 6 din alimenta\u021bie. <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\n<div class=\"wp-block-image\"><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=\"Testele de diagnosticare la domiciliu vor detecta o deficien\u021b\u0103 de omega 3 \u00een organism\" class=\"wp-image-402719\" width=\"843\" height=\"563\" title=\"Testele de diagnosticare la domiciliu vor detecta o deficien\u021b\u0103 de omega 3 \u00een organism\" 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><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span><strong>Ce trebuie s\u0103 re\u021bine\u021bi?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Conform cercet\u0103rilor curente, aportul de acizi gra\u0219i omega-3 \u0219i omega-6 are un impact semnificativ asupra s\u0103n\u0103t\u0103\u021bii voastre. Prin urmare, \u00eencerca\u021bi s\u0103 rezuma\u021bi cele mai importante constat\u0103ri ale acestui articol \u00een c\u00e2teva sfaturi pentru un aport de gr\u0103simi mai s\u0103n\u0103tos \u00een ansamblu \u0219i pentru \u00eembun\u0103t\u0103\u021birea raportului \u0219i a aportului total de acizi gra\u0219i omega-3 \u0219i 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\"><li>Problema cu <strong>alimenta\u021bia tipic vest-european\u0103<\/strong> nu este dat\u0103 de faptul c\u0103 este reprezentat\u0103 de un exces de acizi gra\u0219i omega-6, a\u0219a cum poate p\u0103rea la prima vedere, ci mai degrab\u0103 de o <strong>deficien\u021b\u0103 a celor mai valoro\u0219i acizi gra\u0219i omega-3 EPA \u0219i DHA<\/strong>. Prin urmare, acorda\u021bi aten\u021bie consumului acestora. Pentru un adult s\u0103n\u0103tos, 250-500 mg de EPA+DHA pe zi ar trebui s\u0103 fie suficiente prin consumul zilnic de <strong>pe\u0219te marin<\/strong> (somon, macrou, hering, p\u0103str\u0103v) sau un <strong>supliment nutritiv<\/strong> (ulei de pe\u0219te, ulei de alge sau <a href=\"https:\/\/gymbeam.ro\/ulei-de-krill-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ulei de krill<\/a>).<\/li><li><strong>Un acid omega-3 alfa-linolenic pe baz\u0103 de plante este, de asemenea, benefic<\/strong>, de\u0219i conversia sa \u00een EPA \u0219i DHA este foarte sc\u0103zut\u0103. Prin urmare, cre\u0219te\u021bi consumul de alimente cu un con\u021binut mai mare &#8211; <a href=\"https:\/\/gymbeam.ro\/bio-ulei-din-seminte-de-in-vanavita.html\" class=\"ek-link\">ulei de semin\u021be de in<\/a>, semin\u021be de <a href=\"https:\/\/gymbeam.ro\/bio-seminte-de-in-vanavita.html\" class=\"ek-link\">in<\/a> \u0219i <a href=\"https:\/\/gymbeam.ro\/seminte-de-chia-gymbeam.html\" class=\"ek-link\">chia<\/a>, <a href=\"https:\/\/gymbeam.ro\/uleiuri\" class=\"ek-link\">ulei de canola<\/a> \u0219i <a href=\"https:\/\/gymbeam.ro\/nuci-gymbeam.html\" class=\"ek-link\">nuci<\/a>.<\/li><li>Cu siguran\u021b\u0103 nu trebuie s\u0103 v\u0103 face\u021bi griji cu privire la <strong>consumul de acizi gra\u0219i omega-6 (acid linoleic)<\/strong> din surse vegetale de \u00eenalt\u0103 calitate \u00een forma lor natural\u0103 (<a href=\"https:\/\/gymbeam.ro\/uleiuri\" class=\"ek-link\">uleiuri<\/a> vegetale, <a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci<\/a>). Acestea sunt necesare pentru organismul vostru. Nu exagera\u021bi \u00eens\u0103, pentru c\u0103 o pute\u021bi primi \u00eentr-o anumit\u0103 m\u0103sur\u0103 din carne sau cereale, dar \u00eentr-o m\u0103sur\u0103 mai mare \u00een alimentele procesate (cofet\u0103rie, alimente de lung\u0103 durat\u0103 \u0219i produse de patiserie dulci etc.).<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen loc s\u0103 calcula\u021bi din greu raportul dintre aportul de acizi gra\u0219i omega-3 \u0219i omega-6 din alimenta\u021bia voastr\u0103, ceea ce oricum nu spune \u00eentotdeauna \u00eentregul adev\u0103r, <strong>verifica\u021bi-v\u0103 nivelurile de omega-3 (indicele HS)<\/strong> \u0219i al\u021bi acizi gra\u0219i din s\u00e2nge cu un test efectuat la domiciliu (de exemplu, un <a href=\"https:\/\/gymbeam.ro\/teste-de-diagnostic\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">test de diagnosticare<\/a>). \u0218i \u00een cazul oric\u0103ror valori nefavorabile, regla\u021bi-v\u0103 alimenta\u021bia \u00een consecin\u021b\u0103.<\/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>Gr\u0103simile sunt o parte esen\u021bial\u0103 a alimenta\u021biei umane. Acizii gra\u0219i omega-3 \u0219i omega-6 \u00een special sunt esen\u021biali. Dar care ar trebui s\u0103 fie raportul lor \u0219i c\u00e2t de mult\u0103 omega-3 ar trebui s\u0103 consuma\u021bi \u00een fiecare zi? Citi\u021bi totul despre gr\u0103simile s\u0103n\u0103toase \u00een articolul nostru de ast\u0103zi.<\/p>\n","protected":false},"author":168,"featured_media":402581,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7496,7358,8366,7238],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-406872","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-grasimi","9":"tag-nutritie","10":"tag-omega-3-ro-2","11":"tag-peste","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>Ce cantitate de gr\u0103simi s\u0103n\u0103toase ar trebui s\u0103 consuma\u021bi? 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