{"id":407305,"date":"2022-12-08T08:59:13","date_gmt":"2022-12-08T07:59:13","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=407305"},"modified":"2024-05-29T13:01:19","modified_gmt":"2024-05-29T11:01:19","slug":"milyen-mertekben-fogyassz-egeszseges-zsirokat-az-omega-3-aranya-magasabb-legyen-az-omega-6-nal","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/milyen-mertekben-fogyassz-egeszseges-zsirokat-az-omega-3-aranya-magasabb-legyen-az-omega-6-nal\/","title":{"rendered":"Milyen m\u00e9rt\u00e9kben fogyassz eg\u00e9szs\u00e9ges zs\u00edrokat? Az omega-3 ar\u00e1nya magasabb legyen az omega-6-n\u00e1l."},"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.hu\/blog\/milyen-mertekben-fogyassz-egeszseges-zsirokat-az-omega-3-aranya-magasabb-legyen-az-omega-6-nal\/#Mi_az_omega-3_es_az_omega-6\" title=\"Mi az omega-3 \u00e9s az omega-6?\">Mi az omega-3 \u00e9s az 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.hu\/blog\/milyen-mertekben-fogyassz-egeszseges-zsirokat-az-omega-3-aranya-magasabb-legyen-az-omega-6-nal\/#Miert_van_szuksege_a_testnek_az_omega-3-ra_es_az_omega-6-ra_es_mi_a_funkciojuk\" title=\"Mi\u00e9rt van sz\u00fcks\u00e9ge a testnek az omega-3-ra \u00e9s az omega-6-ra \u00e9s mi a funkci\u00f3juk?\">Mi\u00e9rt van sz\u00fcks\u00e9ge a testnek az omega-3-ra \u00e9s az omega-6-ra \u00e9s mi a funkci\u00f3juk?<\/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.hu\/blog\/milyen-mertekben-fogyassz-egeszseges-zsirokat-az-omega-3-aranya-magasabb-legyen-az-omega-6-nal\/#Letezhet_az_omega-3_es_omega-6_optimalis_aranya_egy_etrenden_belul\" title=\"L\u00e9tezhet az omega-3 \u00e9s omega-6 optim\u00e1lis ar\u00e1nya egy \u00e9trenden bel\u00fcl?\">L\u00e9tezhet az omega-3 \u00e9s omega-6 optim\u00e1lis ar\u00e1nya egy \u00e9trenden bel\u00fcl?<\/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.hu\/blog\/milyen-mertekben-fogyassz-egeszseges-zsirokat-az-omega-3-aranya-magasabb-legyen-az-omega-6-nal\/#Nem_minden_omega-3_zsirsav_ugyanolyan%E2%80%A6\" title=\"Nem minden omega-3 zs\u00edrsav ugyanolyan&#8230;\">Nem minden omega-3 zs\u00edrsav ugyanolyan&#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.hu\/blog\/milyen-mertekben-fogyassz-egeszseges-zsirokat-az-omega-3-aranya-magasabb-legyen-az-omega-6-nal\/#Az_idealis_arany_nem_is_annyira_fontos_mint_az_EPA_es_DHA_elegendo_mennyisegu_bevitele\" title=\"Az ide\u00e1lis ar\u00e1ny nem is annyira fontos, mint az EPA \u00e9s DHA elegend\u0151 mennyis\u00e9g\u0171 bevitele\">Az ide\u00e1lis ar\u00e1ny nem is annyira fontos, mint az EPA \u00e9s DHA elegend\u0151 mennyis\u00e9g\u0171 bevitele<\/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.hu\/blog\/milyen-mertekben-fogyassz-egeszseges-zsirokat-az-omega-3-aranya-magasabb-legyen-az-omega-6-nal\/#Milyen_etelekben_talalsz_novenyi_ALA-t_valamint_ertekes_EPA-t_es_DHA-t\" title=\"Milyen \u00e9telekben tal\u00e1lsz n\u00f6v\u00e9nyi ALA-t, valamint \u00e9rt\u00e9kes EPA-t \u00e9s DHA-t?\">Milyen \u00e9telekben tal\u00e1lsz n\u00f6v\u00e9nyi ALA-t, valamint \u00e9rt\u00e9kes EPA-t \u00e9s DHA-t?<\/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.hu\/blog\/milyen-mertekben-fogyassz-egeszseges-zsirokat-az-omega-3-aranya-magasabb-legyen-az-omega-6-nal\/#Hogy_vigyel_be_eleg_EPA-t_es_DHA-t\" title=\"Hogy vigy\u00e9l be el\u00e9g EPA-t \u00e9s DHA-t?\">Hogy vigy\u00e9l be el\u00e9g EPA-t \u00e9s DHA-t?<\/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.hu\/blog\/milyen-mertekben-fogyassz-egeszseges-zsirokat-az-omega-3-aranya-magasabb-legyen-az-omega-6-nal\/#Mibol_tudod_hogy_megfelelo_aranyban_viszed_be_a_zsirokat_beleertve_az_omega-3-kat\" title=\"Mib\u0151l tudod, hogy megfelel\u0151 ar\u00e1nyban viszed be a zs\u00edrokat, bele\u00e9rtve az omega-3-kat?\">Mib\u0151l tudod, hogy megfelel\u0151 ar\u00e1nyban viszed be a zs\u00edrokat, bele\u00e9rtve az omega-3-kat?<\/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.hu\/blog\/milyen-mertekben-fogyassz-egeszseges-zsirokat-az-omega-3-aranya-magasabb-legyen-az-omega-6-nal\/#Mit_tudtal_meg_ebbol\" title=\"Mit tudt\u00e1l meg ebb\u0151l?\">Mit tudt\u00e1l meg ebb\u0151l?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>M\u00e1r r\u00e9g elm\u00faltak azok a napok, amikor a zs\u00edrokat k\u00e1rosnak tartott\u00e1k az eg\u00e9szs\u00e9gre n\u00e9zve, a zs\u00edrszeg\u00e9ny di\u00e9t\u00e1k men\u0151nek sz\u00e1m\u00edtottak \u00e9s aki tudta, messzir\u0151l ker\u00fclte ezt a bizonyos makrot\u00e1panyagot az \u00e9trendj\u00e9ben. Az ut\u00f3bbi id\u0151ben azonban fordult a kocka. Olyannyira, hogy napjainkban m\u00e1r azzal az inform\u00e1ci\u00f3val is gazdagabbak vagyunk,, hogy a zs\u00edrok egyes t\u00edpusait a test\u00fcnk k\u00e9ptelen \u00f6n\u00e1ll\u00f3an el\u0151\u00e1ll\u00edtani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha eg\u00e9szs\u00e9ges szeretn\u00e9l lenni, musz\u00e1j zs\u00edrokat fogyasztanod, ez nem k\u00e9rd\u00e9s \u00e9s term\u00e9szetesen most az<strong> omega-3-r\u00f3l \u00e9s az omega-6-r\u00f3l<\/strong> besz\u00e9l\u00fcnk. Ez viszont nem olyan egyszer\u0171, mint amilyennek t\u0171nik, ugyanis a szervezet megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez nagyon kell \u00fcgyelned arra, hogy <strong>bevidd bel\u0151l\u00fck a minim\u00e1lis mennyis\u00e9get \u00e9s a megfelel\u0151 ar\u00e1nyt.&nbsp;<\/strong>Viszont, a legt\u00f6bben ennek sajnos a k\u00f6zel\u00e9ben sem j\u00e1runk&#8230; Sz\u00f3val, akkor mennyi is az annyi?<\/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=\"Mi_az_omega-3_es_az_omega-6\"><\/span><strong>Mi az omega-3 \u00e9s az omega-6?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A<strong> t\u00f6bbsz\u00f6r\u00f6sen tel\u00edtetlen zs\u00edrsavakk\u00e9nt (PUFA)<\/strong> sz\u00e1mon tartott <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/omega-3-zsirsavak\" target=\"_blank\" aria-label=\"omega-3 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3<\/a><\/strong><\/span> \u00e9s <strong>omega-6<\/strong> az \u00e9trend elengedhetetlen r\u00e9sz\u00e9t k\u00e9pzik \u00e9s fel\u00e9p\u00edt\u00e9s\u00fcket tekintve kett\u0151 vagy ann\u00e1l t\u00f6bb k\u00f6t\u00e9s tal\u00e1lhat\u00f3 benn\u00fck. Sajnos a test sejtjei k\u00e9ptelenek \u00f6n\u00e1ll\u00f3an el\u0151\u00e1ll\u00edtani ezt a speci\u00e1lis zs\u00edrsavszerkezetet, ez\u00e9rt fontos, hogy <b>felt\u00f6lts\u00fck az \u00e9trend\u00fcnket <\/b>ezzel a k\u00e9t <strong>esszenci\u00e1lis aminosavval.<\/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>Az<strong> omega-6-ban<\/strong> <strong>linolsav<\/strong> \u00e9s <strong>arachidonsav<\/strong> is tal\u00e1lhat\u00f3.<\/li>\n\n\n\n<li>Ezzel szemben, az<strong>&nbsp;omega-3-ban<\/strong> az \u00fan. <strong>alfa-linol\u00e9nsav, <\/strong>az ismertebb <strong>eikozapenta\u00e9nsav (EPA) <\/strong>\u00e9s a <strong>dokozahexa\u00e9nsav<\/strong> <strong>(DHA) <\/strong>vannak jelen.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Amennyiben t\u00f6bbet szeretn\u00e9l tudni a zs\u00edrok leboml\u00e1s\u00e1r\u00f3l \u00e9s forr\u00e1saikr\u00f3l, semmik\u00e9pp ne hagyd ki <a href=\"https:\/\/gymbeam.hu\/blog\/zsirok-amelyek-artanak-es-amelyek-a-hasznodra-valnak\/\" target=\"_blank\" aria-label=\"Eg\u00e9szs\u00e9ges \u00e9s eg\u00e9szs\u00e9gtelen zs\u00edrok: Mit egy\u00e9l \u00e9s mit ker\u00fclj? c. cikk\u00fcnket. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>Eg\u00e9szs\u00e9ges \u00e9s eg\u00e9szs\u00e9gtelen zs\u00edrok: Mit egy\u00e9l \u00e9s mit ker\u00fclj?<\/strong> <\/span>c. cikk\u00fcnket.<\/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 is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"745\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/iStock-667284760-1124x745.jpg\" alt=\"Miben tal\u00e1lsz eg\u00e9szs\u00e9ges omega-3 \u00e9s omega-6 zs\u00edrokat?\" class=\"wp-image-402616\" title=\"Miben tal\u00e1lsz eg\u00e9szs\u00e9ges omega-3 \u00e9s omega-6 zs\u00edrokat?\" 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=\"Miert_van_szuksege_a_testnek_az_omega-3-ra_es_az_omega-6-ra_es_mi_a_funkciojuk\"><\/span><strong>Mi\u00e9rt van sz\u00fcks\u00e9ge a testnek az omega-3-ra \u00e9s az omega-6-ra \u00e9s mi a funkci\u00f3juk?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mind az omega-3, mind az omega-6 gyakori<strong> komponensei a test sejtmembr\u00e1njainak<\/strong> \u00e9s hozz\u00e1j\u00e1rulnak azok m\u0171k\u00f6d\u00e9s\u00e9hez. Ezeken k\u00edv\u00fcl, a szervezet speci\u00e1lis molekul\u00e1kat, \u00fan. prosztaglandin zs\u00edrsavakat is k\u00e9pes el\u0151\u00e1ll\u00edtani, melyek m\u00e9rhetetlen\u00f3l fontosak a testi funkci\u00f3k szab\u00e1lyoz\u00e1s\u00e1hoz. <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\">A prosztaglandinok legt\u00f6bbet vitatott funkci\u00f3i a testben:<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>eg\u00e9szs\u00e9ges immunrendszer<\/li>\n\n\n\n<li>gyullad\u00e1sok szab\u00e1lyoz\u00e1sa<\/li>\n\n\n\n<li>v\u00e9ralvad\u00e1s<\/li>\n\n\n\n<li>hozz\u00e1j\u00e1rul\u00e1s az \u00e9rrendszer m\u0171k\u00f6d\u00e9s\u00e9hez \u00e9s a v\u00e9rnyom\u00e1s szab\u00e1lyoz\u00e1s\u00e1hoz<\/li>\n\n\n\n<li>a testzs\u00edr szab\u00e1lyoz\u00e1sa<\/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>R\u00f6viden annyit kell tudnod az <strong>omega-6 zs\u00edrsavakr\u00f3l,<\/strong> hogy <strong>gyullad\u00e1skelt\u0151 anyagokat termelnek, aktiv\u00e1lj\u00e1k az immunrendszert, serkentik a v\u00e9ralvad\u00e1st \u00e9s \u00e9rsz\u0171k\u00fcletet okoznak<\/strong>, mely sor\u00e1n a v\u00e9rerek \u00f6sszeh\u00faz\u00f3d\u00e1sa valamilyen szinten n\u00f6veli a v\u00e9rnyom\u00e1st. <span style=\"color: #ff6600\">[12-15]<\/span><\/li>\n\n\n\n<li>Az <strong>omega-3<\/strong> zs\u00edrsavak pont ellent\u00e9tes t\u00edpus\u00fa anyagokat termelnek, melyek <strong>cs\u00f6kkentik a gyullad\u00e1st,&nbsp;elnyomj\u00e1k az immunrendszer m\u0171k\u00f6d\u00e9s\u00e9t \u00e9s fell\u00e9pnek a v\u00e9ralvad\u00e1ssal<\/strong> szemben. S\u0151t, m\u00e9g v\u00e9rnyom\u00e1scs\u00f6kkent\u0151, \u00e9rt\u00e1g\u00edt\u00f3 anyagokat is k\u00e9peznek. <span style=\"color: #ff6600\">[10-12]<\/span><\/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 \u00e9rtsd f\u00e9lre, <strong>term\u00e9szetesen mindk\u00e9t t\u00edpusra sz\u00fcks\u00e9ged van,<\/strong> sz\u00f3val semmik\u00e9pp ne gondold azt a fentiek alapj\u00e1n, hogy az omega-6 csakis k\u00e1ros lehet, m\u00edg az omega-3-nak csup\u00e1n j\u00f3t\u00e9kony tulajdons\u00e1gokkal b\u00edr. Val\u00f3sz\u00edn\u0171leg az eddigiekb\u0151l m\u00e1r sejted, hogy a hat\u00e1sukat nem csak az hat\u00e1rozza meg, hogy egym\u00e1shoz m\u00e9rten milyen ar\u00e1nyban viszed be \u0151ket, hanem az \u00f6sszbevitel\u00fck is.<\/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 is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/iStock-691789924-1124x749.jpg\" alt=\"Az omega-3 \u00e9s omega-6 zs\u00edrsavak funkci\u00f3i a testben\" class=\"wp-image-402634\" title=\"Az omega-3 \u00e9s omega-6 zs\u00edrsavak funkci\u00f3i a testben\" 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=\"Letezhet_az_omega-3_es_omega-6_optimalis_aranya_egy_etrenden_belul\"><\/span><strong>L\u00e9tezhet az omega-3 \u00e9s omega-6 optim\u00e1lis ar\u00e1nya egy \u00e9trenden bel\u00fcl?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Els\u0151 pillant\u00e1sra, van n\u00e9mi r\u00e1ci\u00f3 az al\u00e1bbiakban: ha a sz\u00f3ban forg\u00f3 k\u00e9t zs\u00edrsav ar\u00e1nya magasabb az omega-6 jav\u00e1ra, a test tele lesz gyullad\u00e1skelt\u0151 anyagokkal, vagyis nagyobb az es\u00e9lye a sz\u00edv- \u00e9s \u00e9rrendszeri, valamint egy\u00e9b civiliz\u00e1ci\u00f3s betegs\u00e9gek kialakul\u00e1s\u00e1nak. Ezt az elm\u00e9letet tov\u00e1bb\u00e1 az is igazolja, hogy <strong>az ut\u00f3bbi \u00f6tven \u00e9vben jelent\u0151s m\u00e9rt\u00e9kben v\u00e1ltozott a kett\u0151 bevitel\u00e9nek ar\u00e1nya az omega-3 jav\u00e1ra.<\/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 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<p>Ha t\u00f6rt\u00e9nelmi sz\u00f6gb\u0151l n\u00e9zz\u00fck, az emberek eg\u00e9szen a k\u00f6zelm\u00faltig <strong>1-4:1<\/strong> ar\u00e1nyban fogyasztottak t\u00f6bb omega-3-at, manaps\u00e1g pedig ez az ar\u00e1ny k\u00f6r\u00fclbel\u00fcl <strong>30:1-hez,<\/strong> vagy ak\u00e1r m\u00e9g enn\u00e9l is magasabb. <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>\u00c1ltal\u00e1ban, ha egy \u00f6sszetettebb jelens\u00e9get szeretn\u00e9nk meg\u00e9rteni, hajlamosak vagyunk leegyszer\u0171s\u00edteni \u0151ket, azonban ez n\u00e9h\u00e1ny kulcsfontoss\u00e1g\u00fa t\u00e9ny kihagy\u00e1s\u00e1val j\u00e1rhat. Val\u00f3sz\u00edn\u0171leg ugyanez igaz a cikkben szerepl\u0151 k\u00e9t zs\u00edrsav ar\u00e1nyaira is.<\/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\">Mit mondanak az egyes szakmai szervezetek a k\u00e9t zs\u00edr bevitel\u00e9nek ar\u00e1nyair\u00f3l az \u00e9trendben?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A Cseh T\u00e1pl\u00e1lkoz\u00e1si T\u00e1rsas\u00e1g <strong>5:1 ar\u00e1nyt<\/strong>&nbsp;javasol a p\u00f3tl\u00e1sukra az&nbsp;<strong>omega-6 jav\u00e1ra. <\/strong><span style=\"color: #ff6600\">[2]<\/span><\/li>\n\n\n\n<li>Ha viszont ink\u00e1bb az <strong>Eg\u00e9szs\u00e9g\u00fcgyi Vil\u00e1gszervezet (WHO)<\/strong> legut\u00f3bbi t\u00e1pl\u00e1lkoz\u00e1si tan\u00e1csait veszed alapul, nem pedig egy adott ar\u00e1nyt, akkor az \u0151 javaslatuk az, hogy <strong>sz\u00e1zal\u00e9kos ar\u00e1nyban<\/strong> vigy\u00fck be az omega-3-at \u00e9s az omega-6-ot a <strong>teljes napi energiabevitel\u00fcnkhez m\u00e9rten.<\/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\">Az omega-3 \u00e9s az omega-6 zs\u00edrsavak bevitel\u00e9nek javasolt ar\u00e1nya:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Az <strong>omega-6<\/strong> zs\u00edrsavak a teljes napi energiabevitel\u00fcnk 2,5-9%-\u00e1t tegy\u00e9k ki.<\/li>\n\n\n\n<li>Ezzel szemben, figyelj\u00fcnk arra, hogy <strong>az omega-3<\/strong> zs\u00edrsavak a teljes napi energiabevitel\u00fcnk 0,5-2%-\u00e1t fedj\u00e9k le.<\/li>\n\n\n\n<li>Ezek a sz\u00e1zal\u00e9kok ar\u00e1nyosan n\u00e9zve a t\u00f6k\u00e9letes <strong>1.25:1-r\u0151l<\/strong> az elborzaszt\u00f3 <strong>18:1-re<\/strong> v\u00e1ltoznak az omega-6 jav\u00e1ra.<\/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=\"Nem_minden_omega-3_zsirsav_ugyanolyan%E2%80%A6\"><\/span><strong>Nem minden omega-3 zs\u00edrsav ugyanolyan&#8230;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Egy\u00e9bk\u00e9nt, ha megfigyelsz <strong>bizonyos omega-3 zs\u00edrsavakat<\/strong> \u00e9s a hat\u00e1sukat a gyullad\u00e1scs\u00f6kkent\u0151 molekul\u00e1k k\u00e9pz\u0151d\u00e9s\u00e9re, azt l\u00e1thatod, hogy<strong> nem ugyanolyan \u00e9rt\u00e9kkel b\u00edrnak a szervezet sz\u00e1m\u00e1ra.<\/strong> A szervezet ugyanis sokkal k\u00f6nnyebben k\u00e9pez eikozapenta\u00e9nsavat (EPA) \u00e9s dokozahexa\u00e9nsavat (DHA), mint alfa-linol\u00e9nsavat (ALA).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az ALA egy\u00e9bk\u00e9nt csak akkor vesz r\u00e9szt az eml\u00edtett molekul\u00e1k k\u00e9pz\u00e9s\u00e9ben, ha el\u0151sz\u00f6r EP\u00c1-v\u00e1, majd DHA-v\u00e1 alakul a szervezetben. Az \u00e1talakul\u00e1s azonban csak minim\u00e1lis, kb. 1% k\u00f6r\u00fcl mozog. <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>Ez\u00e9rt sem lehet az \u00f6sszes omega-3-at egy kalap al\u00e1 venni, hanem \u00e9rdemes az \u00f6sszbevitel\u00fcket n\u00e9zni, illetve \u00f6sszehasonl\u00edtani az omega-6 zs\u00edrsavak \u00f6sszbevitel\u00e9vel, ugyanis minden omega-3-ban m\u00e1s gyullad\u00e1scs\u00f6kkent\u0151 k\u00e9pess\u00e9g\u0171 molekul\u00e1k tal\u00e1lhat\u00f3k.<\/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=\"Az_idealis_arany_nem_is_annyira_fontos_mint_az_EPA_es_DHA_elegendo_mennyisegu_bevitele\"><\/span><strong>Az ide\u00e1lis ar\u00e1ny nem is annyira fontos, mint az EPA \u00e9s DHA elegend\u0151 mennyis\u00e9g\u0171 bevitele<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az emberek gyakorta olvashatj\u00e1k, hogy t\u00falz\u00e1sba viszik az omega-6 bevitel\u00e9t az \u00e9tkez\u00e9ssel \u00e9s ezzel a gyullad\u00e1skelt\u0151 omega-6 linolsav jav\u00e1ra billentik az ar\u00e1nyt. Na, de mi az igazs\u00e1g?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>El\u0151sz\u00f6r is, soha, egy alaposan v\u00e9gzett <strong>tanulm\u00e1nyban sem \u00e1ll\u00edtott\u00e1k m\u00e9g, hogy a linolsav nagyobb bevitel\u00e9vel n\u00f6velj\u00fck a gyullad\u00e1skelt\u0151 anyagok k\u00e9pz\u0151d\u00e9s\u00e9t.<\/strong><span style=\"color: #ff6600\"> [5]<\/span><\/p>\n\n\n\n<p>M\u00e1sodszor, a t\u00e9m\u00e1ban eddig valaha v\u00e9gzett legkomolyabb tanulm\u00e1ny szerint, egy \u00e1tlagos k\u00f6z\u00e9p-eur\u00f3pai ember megfelel\u0151 mennyis\u00e9gben viszi be az omega-3-at \u00e9s az omega-6-ot?&nbsp;<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>Az<strong> omega-6 <\/strong>bevitele a legt\u00f6bb embern\u00e9l a teljes energiabevitel <strong>8-9%<\/strong>-a, azaz sim\u00e1n benne vagyunk a WHO \u00e1ltal javasolt tartom\u00e1nyban (2.5-9%).<\/li>\n\n\n\n<li>M\u00e9g a<strong> n\u00f6v\u00e9nyi alap\u00fa omega-3 alfa-linol\u00e9nsav<\/strong> megfelel\u0151 bevitel\u00e9t is el\u00e9rj\u00fck (Csehorsz\u00e1gban p\u00e9ld\u00e1ul ez naponta 0,5%, vagyis 1,1 g, m\u00edg Szlov\u00e1ki\u00e1ban 1,3 g).<\/li>\n\n\n\n<li>Mindazon\u00e1ltal, a WHO nyilv\u00e1nval\u00f3an kimondja, hogy az embereknek egyre jobban nehez\u00e9re esik el\u00e9g EPA \u00e9s DHA omega-3-at bevinni. <strong>A csehek p\u00e9ld\u00e1ul a napi 150 grammjukkal j\u00f3csk\u00e1n a szint alatt vannak, a szlov\u00e1kok pedig 60 grammjukkal meg sem k\u00f6zel\u00edtik napi szinten javasolt 250-500 grammot. Persze, m\u00e1s k\u00f6z\u00e9p-eur\u00f3pai orsz\u00e1gok lakosai sem teljes\u00edtenek jobban.<\/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>Az EPA+DHA jelenl\u00e9te a szervezetben sokkal fontosabb, mint az omega-3 ar\u00e1nya az omega-6-hoz k\u00e9pest, f\u0151leg, mert arr\u00f3l egyel\u0151re nincs el\u00e9g inf\u00f3nk, hogy mely omega-3-akra (EPA+DHA vagy ALA) tesz\u00fcnk nagyobb szert az \u00e9trend\u00fcnkkel.<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 is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/IMMMG-20200611-WA0006-1124x749.jpg\" alt=\"Az EPA \u00e9s a DHA elegend\u0151 bevitele\" class=\"wp-image-402684\" title=\"Az EPA \u00e9s a DHA elegend\u0151 bevitele\" 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=\"Milyen_etelekben_talalsz_novenyi_ALA-t_valamint_ertekes_EPA-t_es_DHA-t\"><\/span><strong>Milyen \u00e9telekben tal\u00e1lsz n\u00f6v\u00e9nyi ALA-t, valamint \u00e9rt\u00e9kes EPA-t \u00e9s DHA-t?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <strong>n\u00f6v\u00e9nyi alap\u00fa alfa-linol\u00e9nsav (ALA) omega-3<\/strong> is \u00e9rt\u00e9kes, de nem annyira hasznos a szervezet sz\u00e1m\u00e1ra, mint az EPA \u00e9s 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>Jelent\u0151s mennyis\u00e9g\u0171 ALA forr\u00e1s a<span style=\"color: #ff6600\"> <a aria-label=\"lenmagolaj, (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/bio-lenmagolaj-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lenmagolaj,<\/a> a <a aria-label=\"lenmag, (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/bio-barna-lenmag-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lenmag,<\/a> a <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/chia-hu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia mag,<\/a> a <a aria-label=\"repceolaj (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/canola-fozospray-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">repceolaj<\/a> \u00e9s a k\u00fcl\u00f6nb\u00f6z\u0151 <a aria-label=\"di\u00f3f\u00e9l\u00e9k. (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/dio-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">di\u00f3f\u00e9l\u00e9k.<\/a><\/span><\/li>\n\n\n\n<li>Az <strong>EPA \u00e9s a DHA csakis olyan zs\u00edros tengeri <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/halak\" target=\"_blank\" aria-label=\"halakban (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">halakban<\/a><\/span><\/strong> tal\u00e1lhat\u00f3 meg, melyek eg\u00e9sz \u00e9let\u00fck sor\u00e1n hideg tengerekben \u00e9ltek t\u00e1pl\u00e1lkoztak, pl. az alga \u00e9s a kagyl\u00f3 is tartalmazza ezeket a zs\u00edrsavakat. A m\u00e1s m\u00f3don t\u00e1pl\u00e1lkoz\u00f3, teny\u00e9sztett halakban sokkal kisebb mennyis\u00e9gben, vagy szinte egy\u00e1ltal\u00e1n nincsenek jelen.<\/li>\n\n\n\n<li>Term\u00e9szetesen, az EPA \u00e9s a DHA bevitel\u00e9r\u0151l \u00e9trend-kieg\u00e9sz\u00edt\u0151kkel is gondoskodhatunk, pl. <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/premium-omega-3-250-ml-gymbeam.html\" target=\"_blank\" aria-label=\"halolaj (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">halolaj<\/a><\/span> kapszul\u00e1kkal vagy Schizochytrium h\u00edn\u00e1rb\u00f3l k\u00e9sz\u00fclt, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/vegan-omega-3-gymbeam.html\" target=\"_blank\" aria-label=\"veg\u00e1n (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veg\u00e1n<\/a><\/span> verzi\u00f3kkal, melyek EPA-ban \u00e9s DHA-ban is gazdagok.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha t\u00f6bb inform\u00e1ci\u00f3ra van sz\u00fcks\u00e9ged a zs\u00edrforr\u00e1sokr\u00f3l, olvasd el: <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/blog\/omega-3-zsirsavak-elegendot-fogyasztotok-belole-es-az-omega-6-hoz-ez-megfelelo-aranyban-van\/\" target=\"_blank\" aria-label=\"Omega-3 zs\u00edrsavak: elegend\u0151t fogyasztotok bel\u0151le, \u00e9s az omega-6-hoz ez megfelel\u0151 ar\u00e1nyban van? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Omega-3 zs\u00edrsavak: elegend\u0151t fogyasztotok bel\u0151le, \u00e9s az omega-6-hoz ez megfelel\u0151 ar\u00e1nyban van?<\/a><\/strong><\/span> c. cikk\u00fcnket.<\/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 is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/P3310140-1__-1124x843.jpg\" alt=\"Milyen \u00e9telekben van omega-3?\" class=\"wp-image-402702\" title=\"Milyen \u00e9telekben van 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=\"Hogy_vigyel_be_eleg_EPA-t_es_DHA-t\"><\/span><strong>Hogy vigy\u00e9l be el\u00e9g EPA-t \u00e9s DHA-t?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hogyan \u00e9rd el az EPA \u00e9s a DHA omega-3 zs\u00edrsavak optim\u00e1lis mennyis\u00e9g\u00e9t, azaz feln\u0151ttek eset\u00e9ben a 250-500 mg-ot? Tulajdonk\u00e9ppen k\u00e9t lehet\u0151s\u00e9ged van.<\/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>Els\u0151sorban, fogyassz <strong>zs\u00edros tengeri halakat<\/strong> (lazac, makr\u00e9la, hering, pisztr\u00e1ng) legal\u00e1bb<strong> k\u00e9tszer egy h\u00e9ten.<\/strong><\/li>\n\n\n\n<li>Ha nem vagy oda a halak\u00e9rt, egy <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/omega-3-gymbeam.html\" target=\"_blank\" aria-label=\"halolaj tartalm\u00fa \u00e9trend-kieg\u00e9sz\u00edt\u0151 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">halolaj tartalm\u00fa \u00e9trend-kieg\u00e9sz\u00edt\u0151<\/a><\/strong><\/span> is megteszi. Az EPA \u00e9s DHA tartaloma halolajonk\u00e9nt v\u00e1ltozat, vagyis ez <strong>kb. 250-500 mg DHA+EPA k\u00f6z\u00f6tt mozog 1-2 kapszul\u00e1ban.<\/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=\"Mibol_tudod_hogy_megfelelo_aranyban_viszed_be_a_zsirokat_beleertve_az_omega-3-kat\"><\/span><strong>Mib\u0151l tudod, hogy megfelel\u0151 ar\u00e1nyban viszed be a zs\u00edrokat, bele\u00e9rtve az omega-3-kat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Napjainkban egy <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hu\/omega-3-teszt-cerascreen.html\" target=\"_blank\" aria-label=\"otthoni v\u00e9rv\u00e9tel (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">otthoni v\u00e9rv\u00e9tel<\/a><\/strong> <\/span>is megmutathatja, melynek seg\u00edts\u00e9g\u00e9vel p\u00e1r csepp v\u00e9rb\u0151l kider\u00edtheted, hogy milyen zs\u00edrsavak vannak jelen a sejtmembr\u00e1njaidban.<\/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\">Ezekkel a tesztekkel az al\u00e1bbiakr\u00f3l kapsz inform\u00e1ci\u00f3t:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>az egyes zs\u00edrsavcsoportok sz\u00e1zal\u00e9kos ar\u00e1nyair\u00f3l,<\/li>\n\n\n\n<li>a relat\u00edv ar\u00e1nyokr\u00f3l (bele\u00e9rtve az omega-3-at \u00e9s 6-ot)<\/li>\n\n\n\n<li>a k\u00e1ros transzzs\u00edrok mennyis\u00e9g\u00e9r\u0151l<\/li>\n\n\n\n<li>vagy az \u00fan. HS-Omega-3 indexr\u0151l.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A <strong>HS-Index az omega-3 zs\u00edrsavakat<\/strong> mutatja meg a v\u00f6r\u00f6sv\u00e9rsejtek <strong>sejtmembr\u00e1njaiban.<\/strong> Ha azt l\u00e1tod, hogy a HS-index \u00e9rt\u00e9ke <strong>8-11%<\/strong> k\u00f6z\u00f6tt van, sokkal alacsonyabb az es\u00e9lye sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gek kialakul\u00e1s\u00e1nak. \u00c9pp ez\u00e9rt ez hasznosabb indik\u00e1tornak bizonyulhat az omega-3 \u00e9s az omega-6 bevitel\u00e9t illet\u0151en, mintha az mostanra m\u00e1r elavult \u00e9s n\u00e9ha f\u00e9lrevezet\u0151 omega-3 \u00e9s omega-6 k\u00f6z\u00f6tti ar\u00e1nyokat pr\u00f3b\u00e1ln\u00e1d figyelni. <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 is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/iStock-653541086-1124x750.jpg\" alt=\"Egy otthoni v\u00e9rv\u00e9tel azt is kimutatja, ha nincs el\u00e9g omega-3 a szervezetben\" class=\"wp-image-402719\" title=\"Egy otthoni v\u00e9rv\u00e9tel azt is kimutatja, ha nincs el\u00e9g omega-3 a szervezetben\" 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=\"Mit_tudtal_meg_ebbol\"><\/span><strong>Mit tudt\u00e1l meg ebb\u0151l?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az al\u00e1bbi kutat\u00e1sok alapj\u00e1n mind az omega-3-nak, mind az omega-6-nak rendk\u00edv\u00fcli hat\u00e1sai vannak az eg\u00e9szs\u00e9gre n\u00e9zve. \u00c9pp ez\u00e9rt most megpr\u00f3b\u00e1ljuk r\u00f6vid tippekben \u00f6sszefoglalni, hogy mit tudtunk meg a zs\u00edrok eg\u00e9szs\u00e9ges bevitel\u00e9r\u0151l, az ar\u00e1nyok jav\u00edt\u00e1s\u00e1r\u00f3l, valamint a sz\u00f3ban forg\u00f3 k\u00e9t zs\u00edrsav \u00f6sszbevitel\u00e9r\u0151l.<\/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>Alapvet\u0151en a nyugati emberek \u00e9trendj\u00e9vel nem az a baj<\/strong>, hogy t\u00falz\u00e1sba viszik az omega-6 bevitel\u00e9t, hanem, hogy <strong>t\u00fal kev\u00e9s van a szervezet\u00fckben az \u00e9rt\u00e9kes EPA \u00e9s DHA omega-3 zs\u00edrsavakb\u00f3l.<\/strong> Sz\u00f3val azt javasoljuk, hogy nagyon figyelj oda a bevitel\u00fckre. Egy eg\u00e9szs\u00e9ges feln\u0151tt sim\u00e1n beviheti a 250-500 mg EPA+DHA-t, ha naponta fogyaszt valamilyen <strong>tengeri halat<\/strong> (lazac, makr\u00e9la, pisztr\u00e1ng) vagy<strong> t\u00e1pl\u00e1l\u00e9k-kieg\u00e9sz\u00edt\u0151t<\/strong> (halolaj, algaolaj, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/krill-olaj-gymbeam.html\" target=\"_blank\" aria-label=\"krill olaj (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">krill olaj<\/a><\/span>).<\/li>\n\n\n\n<li><strong>A n\u00f6v\u00e9nyi alap\u00fa alfa-linol\u00e9nsav omega-3 szint\u00e9n hasznos,<\/strong> csak sajnos nagyon lassan alakul \u00e1t EPA-v\u00e1 \u00e9s DHA-v\u00e1. \u00cdgy azt javasoljuk, hogy egy\u00e9l t\u00f6bb olyan \u00e9telt, mely<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hu\/bio-lenmagolaj-vanavita.html\" target=\"_blank\" aria-label=\"lenmagolajat, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lenmagolajat,<\/a> <a href=\"https:\/\/gymbeam.hu\/bio-barna-lenmag-vanavita.html\" target=\"_blank\" aria-label=\"len (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">len<\/a>&#8211; vagy <a href=\"https:\/\/gymbeam.hu\/chia-mag.html\" target=\"_blank\" aria-label=\"chia magot, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia magot,<\/a> <a href=\"https:\/\/gymbeam.hu\/canola-fozospray-gymbeam.html\" target=\"_blank\" aria-label=\"repceolajat, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">repceolajat<span style=\"color: #000000\">,<\/span><\/a><span style=\"color: #000000\"> illetve<\/span> <a href=\"https:\/\/gymbeam.hu\/dio-gymbeam.html\" target=\"_blank\" aria-label=\"di\u00f3f\u00e9l\u00e9ket (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">di\u00f3f\u00e9l\u00e9ket<\/a><\/span> tartalmaz.<\/li>\n\n\n\n<li>Az elegend\u0151<strong> omega-6 (linolsav) fogyaszt\u00e1s <\/strong>miatt viszont egy\u00e1ltal\u00e1n nem kell agg\u00f3dnod, ugyanis kiv\u00e1l\u00f3 min\u0151s\u00e9gben megtal\u00e1lhat\u00f3 n\u00f6v\u00e9nyi form\u00e1ban (<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/olajok\" target=\"_blank\" aria-label=\"n\u00f6v\u00e9nyi olaj, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u00f6v\u00e9nyi olaj,<\/a> <a href=\"https:\/\/gymbeam.hu\/diok-es-magok\" target=\"_blank\" aria-label=\"magvak (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magvak<\/a><\/span>). Ezek rendk\u00edv\u00fcl hasznosak a szervezetnek. Viszont, ne ess t\u00falz\u00e1sba vel\u00fck, mert a h\u00fasokban \u00e9s gabon\u00e1kban tal\u00e1lhat\u00f3 mennyis\u00e9g bizonyos szintig m\u00e9g megem\u00e9szthet\u0151, a feldolgozott \u00e9telekben (\u00e9dess\u00e9gek, \u00fctik, tart\u00f3s \u00e9lelmiszerek, \u00e9des p\u00e9ks\u00fctem\u00e9nyek) tal\u00e1lhat\u00f3 nagy mennyis\u00e9gre ez viszont m\u00e1r nem annyira igaz.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ahelyett, hogy az \u00e9trendedben szerepl\u0151 omega-3 \u00e9s omega-6 zs\u00edrsavak v\u00e9g\u00fcl \u00fagyis pontatlannak bizonyul\u00f3 sz\u00e1molgat\u00e1s\u00e1val ny\u0171gl\u0151dn\u00e9l, <strong>n\u00e9zd meg egy otthoni v\u00e9rvizsg\u00e1lattal<\/strong> (pl. <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hu\/diagnosztikai-tesztek\" target=\"_blank\" aria-label=\"diagnosztikai teszttel (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">diagnosztikai teszttel<\/a>)<\/span> <strong>a v\u00e9red omega-3 szintj\u00e9t (HS-index\u00e9t).<\/strong> Ha nem vagy el\u00e9gedett az eredm\u00e9nnyel, akkor szerint\u00fcnk v\u00e1ltoztass az \u00e9trendeden.<\/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>A zs\u00edrok, k\u00fcl\u00f6n\u00f6sen az omega-3 \u00e9s az omega-6, az \u00e9trend\u00fcnk elengedhetetlen r\u00e9szei. Milyen ar\u00e1nyban vidd be \u0151ket \u00e9s mennyi omega-3-ra van sz\u00fcks\u00e9ged naponta? Mai cikk\u00fcnkben mindenre f\u00e9ny der\u00fcl.<\/p>\n","protected":false},"author":168,"featured_media":402578,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[7356,7236,6984,7494],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-407305","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-etrend-hu","9":"tag-halak","10":"tag-omega-3-hu","11":"tag-zsirok","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>Milyen m\u00e9rt\u00e9kben fogyassz eg\u00e9szs\u00e9ges zs\u00edrokat? Az omega-3 ar\u00e1nya magasabb legyen az omega-6-n\u00e1l. - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mi a k\u00fcl\u00f6nbs\u00e9g az omega-3 \u00e9s az omega-6 zs\u00edrsavak k\u00f6z\u00f6tt? Ebben a cikkben azon k\u00edv\u00fcl, hogy milyen m\u00e9rt\u00e9kben fogyaszd \u0151ket \u00e9s melyek a legjobb forr\u00e1saik, erre a k\u00e9rd\u00e9sre is v\u00e1laszt kapsz.\" \/>\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\/milyen-mertekben-fogyassz-egeszseges-zsirokat-az-omega-3-aranya-magasabb-legyen-az-omega-6-nal\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Milyen m\u00e9rt\u00e9kben fogyassz eg\u00e9szs\u00e9ges zs\u00edrokat? 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