{"id":413337,"date":"2023-03-03T13:55:19","date_gmt":"2023-03-03T12:55:19","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=413337"},"modified":"2025-09-26T11:45:40","modified_gmt":"2025-09-26T09:45:40","slug":"masti-koje-vam-stete-a-koje-su-korisne","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/","title":{"rendered":"Zdrave i nezdrave masti: koje namirnice jesti, a koje izbjegavati?"},"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.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/#Kako_zamisljate_masti_u_hrani\" title=\"Kako zami\u0161ljate masti u hrani?\">Kako zami\u0161ljate masti u hrani?<\/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.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/#Sto_su_tjelesne_masti\" title=\"\u0160to su tjelesne masti?\">\u0160to su tjelesne masti?<\/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.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/#Koje_masne_kiseline_postoje_i_koje_su_njihove_prednosti_za_zdravlje\" title=\"Koje masne kiseline postoje i koje su njihove prednosti za zdravlje?\">Koje masne kiseline postoje i koje su njihove prednosti za zdravlje?<\/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.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/#1_Zasicene_masne_kiseline\" title=\"1. Zasi\u0107ene masne kiseline\">1. Zasi\u0107ene masne kiseline<\/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.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/#2_Mononezasicene_masne_kiseline\" title=\"2. Mononezasi\u0107ene masne kiseline\">2. Mononezasi\u0107ene masne kiseline<\/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.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/#3_Polinezasicene_masne_kiseline\" title=\"3. Polinezasi\u0107ene masne kiseline\">3. Polinezasi\u0107ene masne kiseline<\/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.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/#Kakav_je_omjer_masnih_kiselina_u_razlicitim_mastima\" title=\"Kakav je omjer masnih kiselina u razli\u010ditim mastima?\">Kakav je omjer masnih kiselina u razli\u010ditim mastima?<\/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.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/#4_Transmasne_kiseline\" title=\"4. Transmasne kiseline\">4. Transmasne kiseline<\/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.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/#Savjeti_kako_nadopuniti_zdrave_masti_i_postici_optimalnu_kolicinu_u_prehrani\" title=\"Savjeti kako nadopuniti zdrave masti i posti\u0107i optimalnu koli\u010dinu u prehrani\">Savjeti kako nadopuniti zdrave masti i posti\u0107i optimalnu koli\u010dinu u prehrani<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/#Koji_su_najbolji_izvori_masti_a_koje_ograniciti\" title=\"Koji su najbolji izvori masti, a koje ograni\u010diti?\">Koji su najbolji izvori masti, a koje ograni\u010diti?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Aktualna je rasprava o mastima i njihovim u\u010dincima. To je jedna od onih tema u prehrani koja zbunjuje mnoge ljude. Jesu li bolje masti biljnog ili \u017eivotinjskog podrijetla? Jesu li masti zapravo zdrave ili \u0107ete od njihovog unosa dobiti sr\u010dani udar? U ovom \u010dlanku \u0107emo odgovoriti na ovo i mnoga druga pitanja i pomo\u0107i vam da saznate vi\u0161e o mastima.<\/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\"><span class=\"ez-toc-section\" id=\"Kako_zamisljate_masti_u_hrani\"><\/span><strong>Kako zami\u0161ljate masti u hrani?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Masti predstavljaju jedan od tri osnovna <strong>makronutrijenta<\/strong> (preostala dva su ugljikohidrati i proteini). Masti se sastoje od <strong>glicerola i masnih kiselina.<\/strong> Kemijske veze izme\u0111u ugljika u lancu masne kiseline odre\u0111uju radi li se o zasi\u0107enoj ili nezasi\u0107enoj masnoj kiselini.<\/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>Zasi\u0107ene<\/strong> masne kiseline nemaju dvostruku vezu.<\/li>\n\n\n\n<li><strong>Mononezasi\u0107ene<\/strong> masne kiseline imaju jednu dvostruku vezu.<\/li>\n\n\n\n<li><strong>Polinezasi\u0107ene<\/strong> masne kiseline imaju dvije ili vi\u0161e dvostrukih veza izme\u0111u ugljika.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Broj ugljika, kao i broj dvostrukih veza, odre\u0111uje u\u010dinak masnih kiselina na zdravlje. U mastima i masnoj hrani uvijek postoji <strong>kombinacija razli\u010ditih masnih kiselina<\/strong>. O njihovom udjelu i omjeru ovisi <strong>u\u010dinak odre\u0111ene namirnice na va\u0161e zdravlje.<\/strong> <span style=\"color: #ff6600\">[3]<\/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\"><strong>Koja je uloga masti u va\u0161oj prehrani?<\/strong><\/h3>\n\n\n\n<p>Masti su vrlo va\u017ena komponenta prehrane bez koje mnogi procesi u tijelu ne bi bili mogu\u0107i. Stoga bi trebale \u010diniti prosje\u010dno<strong> 20-35% ukupnog dnevnog unosa energije u va\u0161oj prehrani.<\/strong> <span style=\"color: #ff6600\">[4,17]<\/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>Ovaj nutrijent predstavlja va\u017ean <strong>izvor energije<\/strong>. 1g masti jednak je kao <strong>9 kcal<\/strong> (39 kJ), dvostruka koli\u010dina proteina i ugljikohidrata.<\/li>\n\n\n\n<li>Masti daju hrani <strong>okus<\/strong> i ugodnu <strong>teksturu<\/strong>.<\/li>\n\n\n\n<li>Poma\u017eu i u odr\u017eavanju du\u017eeg <strong>osje\u0107aja sitosti<\/strong> jer se probavljaju sporije od ostalih hranjivih tvari.<\/li>\n\n\n\n<li>Masti poma\u017eu i u apsorpciji vitamina koji su <strong>topljivi u mastima<\/strong> (vitamini <a href=\"https:\/\/gymbeam.hr\/vitamin-a\" target=\"_blank\" rel=\"noopener\">A<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.hr\/vitamin-d\" target=\"_blank\" rel=\"noopener\">D<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.hr\/vitamin-e\" target=\"_blank\" rel=\"noopener\">E<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.hr\/ostali-vitamini\" target=\"_blank\" rel=\"noopener\">K<\/a>).<\/li>\n\n\n\n<li>Bez masti ne bi do\u0161lo do proizvodnje odre\u0111enih <strong>hormona<\/strong> poput estrogena ili testosterona.<\/li>\n\n\n\n<li>Masne kiseline tako\u0111er igraju ulogu u <strong>imunolo\u0161kim reakcijama<\/strong> ili u procesu <strong>zgru\u0161avanja krvi.<\/strong> <span style=\"color: #ff6600\">[3,11,16]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/10\/iStock-635916350-1124x749.jpg\" alt=\"Za\u0161to su masti va\u017ene?\" class=\"wp-image-397386\" style=\"width:843px;height:562px\" title=\"Za\u0161to su masti va\u017ene?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-635916350-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-635916350-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-635916350-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-635916350-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_su_tjelesne_masti\"><\/span><strong>\u0160to su tjelesne masti?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tjelesne masti se skladi\u0161te kao <strong>trigliceridi<\/strong> (glicerol s tri vezane masne kiseline) u <strong>masnim stanicama (adipocitima)<\/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>Nakupljeni adipociti ispod ko\u017ee dio su <strong>potko\u017enog masnog tkiva.<\/strong> Vidljivo je potko\u017eno masno tkivo, a to je ono \u010dega se obi\u010dno poku\u0161avate rije\u0161iti kada ne mo\u017eete u\u0107i u omiljene hla\u010de.<\/li>\n\n\n\n<li><strong>Visceralne masti<\/strong> obavijaju unutarnje organe i vidljive su samo ako ih osoba ima previ\u0161e. Vi\u0161ak visceralnih masti pokazat \u0107e se u <strong>prekomjernom opsegu struka<\/strong> i nosi pove\u0107an rizik od dijabetesa tipa 2, visokog krvnog tlaka ili bolesti srca. <span style=\"color: #ff6600\">[9]<\/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>Koli\u010dina masnog tkiva se pove\u0107ava kada je <strong>unos energije ve\u0107i od potro\u0161nje.<\/strong> Pove\u0107ava se <strong>ne samo nakon prekomjernog unosa masti iz hrane, ve\u0107 i nakon prekomjernog unosa ugljikohidrata i proteina.<\/strong> Sve hranjive tvari se na kraju pretvaraju u <strong>energiju<\/strong>, koja kod<strong> vi\u0161ka<\/strong> dovodi do <strong>pohranjivanja masti u masnom tkivu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada je potrebno masti se mogu <strong>osloboditi<\/strong> iz tih zaliha i koristiti kao <strong>izvor energije.<\/strong> Ho\u0107e li se mast pohraniti, razgraditi ili ostati nepromijenjena <strong>ovisi o ravnote\u017ei izme\u0111u unosa i potro\u0161nje energije.<\/strong> Pomo\u0107u na\u0161eg <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noopener\">online kalkulatora<\/a> mo\u017eete izra\u010dunati svoj optimalni unos energije za mr\u0161avljenje, odr\u017eavanje te\u017eine ili debljanje.<\/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\"><strong>Koja je svrha tjelesne masti?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Masno tkivo slu\u017ei kao <strong>rezerva energije.<\/strong><\/li>\n\n\n\n<li>Masti predstavljaju neizostavan sastojak <strong>stani\u010dnih membrana.<\/strong> Svaka stanica sadr\u017ei masti i one su prakti\u010dki jedna od osnovnih komponenata tijela.<\/li>\n\n\n\n<li>Masti predstavljaju bitnu strukturnu i funkcionalnu komponentu <strong>mozga i \u017eiv\u010danog sustava.<\/strong> Ne samo da su dio membrana mo\u017edanih stanica, ve\u0107 i obla\u017eu \u017eiv\u010dana vlakna i igraju ulogu u prijenosu \u017eiv\u010danih signala.<\/li>\n\n\n\n<li>Tjelesne masti poma\u017eu u <strong>regulaciji tjelesne temperature.<\/strong><\/li>\n\n\n\n<li>Pru\u017eaju <strong>mehani\u010dku za\u0161titu<\/strong> unutarnjih organa.<\/li>\n\n\n\n<li>Masno tkivo tako\u0111er ima sposobnost proizvodnje <strong>hormona adipokina<\/strong>. Oni mogu, na primjer, utjecati na imunolo\u0161ku funkciju, osjetljivost na inzulin ili energetski metabolizam. Na primjer, hormon <strong>leptin<\/strong> utje\u010de na osje\u0107aj gladi i sitosti. <span style=\"color: #ff6600\">[3,11,16]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/10\/iStock-1041835246-1124x749.jpg\" alt=\"Koja je funkcija tjelesne masti?\" class=\"wp-image-397401\" style=\"width:843px;height:562px\" title=\"Koja je funkcija tjelesne masti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1041835246-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1041835246-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koje_masne_kiseline_postoje_i_koje_su_njihove_prednosti_za_zdravlje\"><\/span><strong>Koje masne kiseline postoje i koje su njihove prednosti za zdravlje?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nije mogu\u0107e sa sigurno\u0161\u0107u re\u0107i jesu li masti zdrave ili nezdrave. Ovisi o <strong>koli\u010dini<\/strong> masti u prehrani i <strong>udjelu odre\u0111enih masnih kiselina.<\/strong> Najva\u017eniji je njihov sadr\u017eaj u hrani. Koje bi trebale prevladavati, a koje ograni\u010diti?<\/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\"><span class=\"ez-toc-section\" id=\"1_Zasicene_masne_kiseline\"><\/span><strong>1. Zasi\u0107ene masne kiseline<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zasi\u0107ene masne kiseline mogu se lako prepoznati po tome \u0161to su ve\u0107inom <strong>\u010dvrste na sobnoj temperaturi.<\/strong> Tu spadaju sve masti <strong>\u017eivotinjskog podrijetla<\/strong> poput <strong>maslaca<\/strong> ili <strong>masti<\/strong>. Me\u0111utim, postoje iznimke u skupini masti biljnog podrijetla, posebno masti tropskih palmi kao \u0161to su <strong>kokos, palma i ulje palminih ko\u0161tica.<\/strong> Biljni izvori zasi\u0107enih masti tako\u0111er uklju\u010duju <strong>kakao maslac.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zasi\u0107ene masne kiseline tako\u0111er prevladavaju u svim <strong>namirnicama \u017eivotinjskog podrijetla<\/strong> \u2013 mesu, mesnim prera\u0111evinama (\u0161unka, salama, kobasice, itd.), jajima ili mlije\u010dnim proizvodima.<\/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\"><strong>Jesu li zasi\u0107ene masne kiseline \u0161tetne?<\/strong><\/h3>\n\n\n\n<p>Pretjerani unos zasi\u0107enih masnih kiselina dugo se smatrao velikim rizikom za <strong>zdravlje srca i krvnih \u017eila<\/strong>, posebno zbog mogu\u0107eg negativnog u\u010dinka na razinu kolesterola u krvi. Ali trenutno ih znanost gleda malo druga\u010dije. \u010cini se da nisu samo zasi\u0107ene masne kiseline te koje prijete kardiovaskularnom zdravlju. Vjerojatno je <strong>hrana<\/strong> \u010dimbenik rizika, posebno <strong>industrijski prera\u0111eni proizvodi<\/strong> koji sadr\u017ee mje\u0161avinu <strong>soli, transmasti, konzervansa<\/strong> i drugih tvari uz zasi\u0107ene masne kiseline.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nasuprot tome, u mlije\u010dnim proizvodima ili kvalitetnoj tamnoj \u010dokoladi, na primjer, zasi\u0107ene masti kombiniraju se s <strong>mineralima, vitaminima<\/strong>, korisnim mlije\u010dnim proteinima i drugim <strong>biolo\u0161ki aktivnim tvarima<\/strong>. Kao rezultat toga, mogu prevladati koristi hrane za zdravlje. Osim sadr\u017eaja hranjivih tvari u pojedinim namirnicama, zasi\u0107ene masti potrebno je razmotriti u kontekstu <strong>kompletnih<\/strong> <strong>prehrambenih i \u017eivotnih navika<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osigurajte da va\u0161a prehrana sadr\u017ei puno<strong> povr\u0107a, vo\u0107a,<\/strong> <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zitarice\" target=\"_blank\" rel=\"noopener\">proizvoda od cjelovitih \u017eitarica<\/a><\/strong> i drugih namirnica koje vam pru\u017eaju <strong>vlakna, vitamine<\/strong> i druge <strong>bioaktivne tvari.<\/strong> Na taj na\u010din, unos zasi\u0107enih masti iz mlije\u010dnih proizvoda, mesa, maslaca itd. mo\u017eda ne\u0107e biti toliki problem kao \u0161to se prije mislilo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, prehrana koja se temelji na <strong>brzoj hrani, tvrdim salamama, mesnim prera\u0111evinama<\/strong> ili <strong>pr\u017eenoj hrani<\/strong> s visokim udjelom <strong>zasi\u0107enih masti u kombinaciji s prekomjernom koli\u010dinom soli, trans-masnih kiselina, konzervansa i drugih dodanih tvari<\/strong> imat \u0107e potencijalno negativan u\u010dinak. <span style=\"color: #ff6600\">[1,2,6]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/10\/IMG_0548-1-1124x749.jpg\" alt=\"Jesu li zasi\u0107ene masne kiseline nezdrave?\" class=\"wp-image-397516\" style=\"width:843px;height:562px\" title=\"Jesu li zasi\u0107ene masne kiseline nezdrave?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0548-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0548-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0548-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0548-1.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0160to je s kokosovim i MCT uljem?<\/strong><\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/mct-ulje\" target=\"_blank\" rel=\"noopener\">MCT ulja<\/a> su obi\u010dno <strong>masne kiseline srednjeg lanca.<\/strong> To zna\u010di da se <strong>br\u017ee metaboliziraju<\/strong> i tijelo ih koristi kao <strong>neposredan izvor energije<\/strong>. Posebno se kokosovo ulje \u010desto predstavlja kao izvrstan izvor MCT ulja zbog visokog udjela<strong> laurinske kiseline<\/strong> (masna kiselina srednjeg lanca). Me\u0111utim, u stvarnosti se ova masna kiselina pona\u0161a kao <strong>zasi\u0107ena kiselina dugog lanca<\/strong>. Rezultati znanstvenih istra\u017eivanja ukazuju na u\u010dinak kokosovog ulja na pove\u0107anje razine kolesterola u krvi. Najbolje je, dakle, upotrijebiti ga na ko\u017ei ili kosi i prepustiti mjesto u kuhinji drugoj masti. <span style=\"color: #ff6600\">[19] <\/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\"><strong>Koliko zasi\u0107enih masnih kiselina mo\u017eete imati?<\/strong><\/h3>\n\n\n\n<p>Preporuke o unosu zasi\u0107enih masnih kiselina navode da one <strong>ne bi trebale \u010diniti vi\u0161e od 10% ukupnog dnevnog unosa energije<\/strong>. Koriste\u0107i referencu za dnevni unos energije zdrave odrasle osobe (2000 kcal), to je <strong>200 kcal.<\/strong> Tako\u0111er, ova koli\u010dina energije je jednaka kao <strong>22 g zasi\u0107enih masnih kiselina.<\/strong> Na primjer, nalazi se u 43 g maslaca, 15 jaja ili 210 g sira s 30% masti. <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<h3 class=\"wp-block-heading\"><strong>Koje namirnice sadr\u017ee najvi\u0161e zasi\u0107enih masnih kiselina?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>masno meso, dimljena mesa (salame, kobasice, slanina i sl.)<\/li>\n\n\n\n<li>maslac, ghee, mast<\/li>\n\n\n\n<li>masni mlije\u010dni proizvodi (sir, vrhnje, kremasti jogurt)<\/li>\n\n\n\n<li>ulja tropske palme &#8211; kokosovo ulje, palmino ulje<\/li>\n\n\n\n<li>lagana peciva (kroasani i sl.), slatki\u0161i, kola\u010di, kremasti sladoled, \u010dokolade itd.<\/li>\n<\/ul>\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=\"5951,5968,28928,54646,43912,28765,58534,59899,67402,28765\" ><\/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\"><span class=\"ez-toc-section\" id=\"2_Mononezasicene_masne_kiseline\"><\/span><strong>2. Mononezasi\u0107ene masne kiseline<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Mononezasi\u0107ene masne kiseline,<\/strong> poznate kao omega-7 i omega-9, nalaze se uglavnom u mastima <strong>biljnog podrijetla.<\/strong> Mogu se prona\u0107i u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ulja\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>biljnim uljima<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ora\u0161astim plodovima<\/strong>,&nbsp;<strong>sjemenkama<\/strong><\/a> ili <strong>avokadu.<\/strong> Kao i kod zasi\u0107enih masnih kiselina, mononezasi\u0107ene masne kiseline nalaze se u <strong>razli\u010ditim kombinacijama i omjerima<\/strong> u izvorima hrane. <span style=\"color: #ff6600\">[3]<\/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\"><strong>Koje su prednosti mononezasi\u0107enih masnih kiselina?<\/strong><\/h3>\n\n\n\n<p>Mononezasi\u0107ene masne kiseline vjerojatno \u0107e pomo\u0107i u postizanju optimalnog omjera <strong>ukupnog i HDL<\/strong> (\u201edobrog\u201d) <strong>kolesterola u krvi.<\/strong> Odr\u017eavanjem kolesterola u zdravom rasponu mo\u017ee se smanjiti rizik od razvoja <strong>ateroskleroze<\/strong> (bolest stijenke krvnih \u017eila kod koje se nakupljaju masti i druge tvari, a krvna \u017eila postupno su\u017eava) i s tim povezan rizik od sr\u010danog ili mo\u017edanog udara.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Literatura tako\u0111er spominje njihov pozitivan u\u010dinak na<strong> inzulinsku osjetljivost i krvni tlak<\/strong>. Stoga prehrana bogata mononezasi\u0107enim masnim kiselinama mo\u017ee biti pogodan dio prevencije protiv, na primjer, tzv. <strong>metaboli\u010dkog sindroma,<\/strong> kod kojeg se uz pretilost i dijabetes melitus tipa 2 javljaju problemi s krvnim tlakom i visokim kolesterolom. Uklju\u010divanje vi\u0161e mononezasi\u0107enih masnih kiselina u prehranu tako\u0111er \u0107e cijeniti oni koji ve\u0107 imaju ove probleme, jer to mo\u017ee pomo\u0107i u pobolj\u0161anju cjelokupnog zdravlja.<span style=\"color: #ff6600\"> [3,13]<\/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\"><strong>Kolika bi koli\u010dina mononezasi\u0107enih masnih kiselina trebala biti u va\u0161oj prehrani?<\/strong><\/h3>\n\n\n\n<p>Mononezasi\u0107ene masne kiseline bi trebale \u010diniti ve\u0107inu ukupnog unosa masti. Svjetska zdravstvena organizacija preporu\u010duje dnevni unos od otprilike <strong>10-15% ukupnog dnevnog unosa energije<\/strong> u obliku mononezasi\u0107enih masnih kiselina. Uz referentni unos od 2000 kcal, ovaj raspon predstavlja pribli\u017eno 22-33 g mononezasi\u0107enih masnih kiselina. To je koli\u010dina koja se nalazi u oko 35 ml maslinovog ulja ili oko 100 g indijskih ora\u0161\u010di\u0107a. <span style=\"color: #ff6600\">[3, 4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Koje namirnice sadr\u017ee najvi\u0161e mononezasi\u0107enih masnih kiselina?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>biljna ulja &#8211; suncokretovo ulje, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kanola-ulje-u-spreju-za-kuhanje-gymbeam.html\" target=\"_blank\" rel=\"noopener\">kanola ulje<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/maslinovo-ulje-u-spreju-gymbeam.html\" target=\"_blank\" rel=\"noopener\">maslinovo ulje<\/a>, sezamovo ulje<\/li>\n\n\n\n<li>ora\u0161asti plodovi &#8211; <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blansirani-bademi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">bademi<\/a>,&nbsp;<a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/pekan-orasi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">pekan orasi<\/a>,&nbsp;<a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/pistacije-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">pistacije<\/a>,&nbsp;<a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/makadamija-orasi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">makadamija orasi<\/a>, <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/ljesnjaci-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">lje\u0161njaci<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/neprzeni-kikiriki.html\" target=\"_blank\" rel=\"noopener\">kikiriki<\/a><\/li>\n\n\n\n<li>sjemenke &#8211; <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-sjemenke-bundeve-vanavita.html\" target=\"_blank\" rel=\"noopener\">bundeva<\/a>, suncokret<\/li>\n\n\n\n<li>avokado, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-djevicansko-avokado-ulje-vanavita.html\" target=\"_blank\" rel=\"noopener\">ulje avokada<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/IMG_20200417_145339-scaled-e1665735880513-1124x748.jpg\" alt=\"Koji ora\u0161asti plodovi sadr\u017ee zdrave masti?\" class=\"wp-image-397431\" style=\"width:843px;height:561px\" title=\"Koji ora\u0161asti plodovi sadr\u017ee zdrave masti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_20200417_145339-scaled-e1665735880513-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_20200417_145339-scaled-e1665735880513-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_20200417_145339-scaled-e1665735880513-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_20200417_145339-scaled-e1665735880513-2048x1363.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_20200417_145339-scaled-e1665735880513-768x511.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Polinezasicene_masne_kiseline\"><\/span><strong>3. Polinezasi\u0107ene masne kiseline<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za razliku od zasi\u0107enih i mononezasi\u0107enih masnih kiselina, polinezasi\u0107ene masne kiseline uklju\u010duju one koje tijelo <strong>ne mo\u017ee proizvesti samo<\/strong> i <strong>moraju se unijeti hranom<\/strong> (<strong>esencijalne<\/strong>). Polinezasi\u0107ene masne kiseline se dijele na <strong>omega-3 i omega-6<\/strong> masne kiseline, od kojih svaka ima razli\u010dite u\u010dinke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hrana <strong>biljnog<\/strong> (ulja, ora\u0161asti plodovi itd.) i <strong>\u017eivotinjskog podrijetla<\/strong> (posebno riba) predstavlja dobar izvor polinezasi\u0107enih masnih kiselina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preporu\u010deni unos polinezasi\u0107enih masnih kiselina je 6-11% ukupnog unosa energije. Pri unosu od 2000 kcal to je 13-24g polinezasi\u0107enih masnih kiselina.<span style=\"color: #ff6600\"> [18]<\/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\"><strong>3.1 Omega-3 masne kiseline &#8211; koje su njihove prednosti i izvori?<\/strong><\/h3>\n\n\n\n<p>Ova skupina ima brojne prednosti za zdravlje, a mnoge omega-3 masne kiseline neophodne su za pravilno funkcioniranje tijela. <strong>Alfa-linolenska kiselina <\/strong>je esencijalna omega-3 masna kiselina koju mo\u017eete unijeti samo putem prehrane. Nalazi se u <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-sjemenke-smedeg-lana-vanavita.html\" target=\"_blank\" rel=\"noopener\">lanenim sjemenkama<\/a><\/strong>, <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-laneno-ulje-vanavita.html\" target=\"_blank\" rel=\"noopener\">lanenom ulju<\/a><\/strong>, ulju kanole, orasima i njihovom ulju, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/chia-sjemenke.html\" target=\"_blank\" rel=\"noopener\"><strong>chia sjemenkama<\/strong><\/a>, <strong>ulju p\u0161eni\u010dnih klica<\/strong> ili <strong>soje<\/strong> itd. Blagotvorna je, na primjer, zbog pozitivnog u\u010dinka na razinu kolesterola u krvi. <span style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, <strong>pretvaranje u masne kiseline EPA i DHA<\/strong> tako\u0111er ima va\u017enu ulogu. Ove kiseline dugog lanca poznate su po svom pozitivnom u\u010dinku na <strong>funkciju srca i mozga<\/strong>. One sudjeluju u sni\u017eavanju krvnog tlaka, razine triglicerida u krvi, imaju protuupalni u\u010dinak i imaju ulogu, na primjer, u lije\u010denju pacijenata koji imaju rak. Me\u0111utim, pretvaranje alfa-linolenske kiseline u EPA i DHA <strong>nije dovoljno.<\/strong> Kada razmi\u0161ljate koliko se \u010desto izvori alfa-linolne kiseline pojavljuju u va\u0161oj prehrani, ve\u0107ina vas \u0107e otkriti da imate <strong>velike rezerve.<\/strong> \u0160tovi\u0161e, od male koli\u010dine koju unesete, samo se <strong>dio pretvara u EPA i DHA<\/strong> (oko 5% se pretvara u EPA, a manje od 0,5% u DHA). <span style=\"color: #ff6600\">[4,11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga, ako \u017eelite posti\u0107i <strong>preporu\u010deni unos eikozapentaenske <\/strong>i<strong> dokozaheksaenske<\/strong> kiseline, nije dobro oslanjati se na njihovo pretvaranje iz alfa-linolenske kiseline. EPA i DHA stoga treba uzimati iz <strong>izvora koji su njima bogati.<\/strong> Alfa-linolenska kiselina trebala bi \u010diniti 0,5-2% va\u0161eg ukupnog unosa energije. <span style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/10\/IMG_8626-1-1124x749.jpg\" alt=\"Gdje mo\u017eete prona\u0107i omega-3?\" class=\"wp-image-397446\" style=\"width:843px;height:562px\" title=\"Gdje mo\u017eete prona\u0107i omega-3?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8626-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8626-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8626-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8626-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>Koje su namirnice najbolji izvori EPA i DHA?<\/strong><\/h4>\n\n\n\n<p><strong>Glavni izvori<\/strong> eikozapentaenske i dokozaheksaenske kiseline su masna morska riba i <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/premium-omega-3-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener\">riblje ulje<\/a><\/strong>. Koliko \u010desto jedete <strong>losos, sku\u0161u ili haringu?<\/strong> Prema preporukama, morska bi se riba trebala jesti <strong>dva puta tjedno.<\/strong> <strong>Morske alge<\/strong> tako\u0111er su dobar biljni izvor EPA i DHA. <span style=\"color: #ff6600\">[7,15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Koliki je prosje\u010dni udio omega-3 u razli\u010ditim ribama?<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Riba<\/th><th class=\"has-text-align-center\" data-align=\"center\">Sadr\u017eaj omega-3\/100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">losos<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sardina-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noopener\">sardine u konzervi<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">1,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">haringa<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">sku\u0161a<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">pastrva<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/tuna-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noopener\">tuna u konzervi<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">0,7g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Koliko EPA i DHA vam je potrebno?<\/strong><\/h4>\n\n\n\n<p>Prema preporukama <strong>Europske agencije za sigurnost hrane (EFSA)<\/strong>, zdrava odrasla osoba trebala bi unositi <strong>250 mg EPA i DHA<\/strong> dnevno. Na primjer, u 100 g lososa \u0107ete unijeti \u010dak sedam puta vi\u0161e od ove koli\u010dine. 250 mg bi trebalo poslu\u017eiti kao jedna komponenta za\u0161tite od visokog kolesterola, krvnog tlaka i drugih kardiovaskularnih problema. <strong>Trudnice<\/strong> bi trebale pove\u0107ati ovu dozu za dodatnih <strong>100 do 20 mg u obliku DHA.<\/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><strong>Organizacija Ujedinjenih naroda za hranu i poljoprivredu<\/strong>&nbsp;preporu\u010duje raspon od 0,25-2 g EPA i DHA dnevno. Gornju granicu mo\u017eete posti\u0107i, na primjer, sa 117 g sardina u konzervi. <span style=\"color: #ff6600\">[18] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, dijeta s dovoljnim unosom omega-3 masnih kiselina izazov je za ve\u0107inu nas. Ako netko iz nekog razloga izre\u017ee ribu, taj zadatak je gotovo nemogu\u0107. Stoga nije lo\u0161e razmotriti suplementaciju omega-3 masnih kiselina u obliku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noopener\"><strong>dodataka prehrani<\/strong><\/a> koji sadr\u017ee koncentrirane koli\u010dine omega-3 masnih kiselina iz ribe ili ribljeg ulja. Vegani \u0107e cijeniti dodatke prehrani napravljene od <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vegan-omega-3-gymbeam.html\" target=\"_blank\" rel=\"noopener\">morskih algi<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako biste saznali vi\u0161e o polinezasi\u0107enim masnim kiselinama, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/omega-3-masne-kiseline-konzumirate-li-ih-dovoljno-i-u-ispravnom-omjeru-prema-omega-6\/\" target=\"_blank\" rel=\"noopener\"><strong>Omega-3 masne kiseline: konzumirate li dovoljno i u pravom omjeru u odnosu na 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<h3 class=\"wp-block-heading\"><strong>3.2 Omega-6 masne kiseline &#8211; jesu li i one dobre za vas?<\/strong><\/h3>\n\n\n\n<p>\u010cesto \u010ditate kako je potrebno smanjiti unos omega-6 masnih kiselina zbog mogu\u0107eg \u0161tetnog u\u010dinka. Omega-6 esencijalna kiselina, <strong>linolna kiselina<\/strong>, pretvara se u tijelu u <strong>arahidonsku kiselinu<\/strong>, koja je uklju\u010dena u proizvodnju <strong>proupalnih tvari<\/strong>. Ali zapravo arahidonska kiselina proizvodi i proizvode koji <strong>\u0161tite<\/strong> od upala, a tako\u0111er su potrebni za <strong>pravilno zgru\u0161avanje krvi<\/strong> te, poput omega-3 masnih kiselina, poma\u017eu u pobolj\u0161anju <strong>stanja srca i krvnih \u017eila.<\/strong> U kona\u010dnici, radi se o masnim kiselinama s brojnim prednostima. <span style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobivanje dovoljne koli\u010dine omega-6 u prehrani nije toliki problem kao s omega-3 masnim kiselinama. <strong>Linolna kiselina<\/strong> je vrlo prisutna, na primjer, u <strong>suncokretovom ulju,<\/strong> koje mnogi ljudi \u010desto koriste u kuhinji. Ostali dobri izvori uklju\u010duju <strong>kukuruzno ulje, sojino ulje,<\/strong> ali i <strong>sjemenke sezama,<\/strong> <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/organsko-djevicansko-sezamovo-ulje-olmuhle-solling.html\" target=\"_blank\" rel=\"noopener\">sezamovo ulje<\/a><\/strong>, <strong>kikiriki,<\/strong> <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-sjemenke-bundeve-vanavita.html\" target=\"_blank\" rel=\"noopener\">sjemenke bundeve<\/a><\/strong> itd. Na dnevnoj bazi bi omega-6 trebale \u010diniti 2,5-9% ukupnog unosa energije. <span style=\"color: #ff6600\">[18] <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/10\/iStock-1300119741-1124x749.jpg\" alt=\"Jesu li omega-6 masne kiseline zdrave?\" class=\"wp-image-397463\" style=\"width:843px;height:562px\" title=\"Jesu li omega-6 masne kiseline zdrave?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1300119741-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1300119741-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1300119741-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1300119741-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Je li omjer omega-6 i omega-3 va\u017ean?<\/strong><\/h3>\n\n\n\n<p>Prema nekim preporukama, va\u017eno je uzimati omega-3 i omega-6 u optimalnom omjeru kako bi se uravnote\u017eili njihovi pozitivni i mogu\u0107i negativni u\u010dinci. Na primjer, \u010ce\u0161ko dru\u0161tvo za prehranu preporu\u010duje <strong>omjer 5:1 u korist omega-6 masnih kiselina.<\/strong> Me\u0111utim, danas je taj omjer obi\u010dno oko <strong>20:1.<\/strong> Unos omega-6 tako je vi\u0161estruko ve\u0107i. To mo\u017ee zna\u010diti, na primjer, ve\u0107i rizik od prekomjernog zgru\u0161avanja krvi, upalnih procesa u tijelu ili ateroskleroze. <span style=\"color: #ff6600\">[8,10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prosje\u010dna osoba koja se samo \u017eeli zdravo hraniti ne mora se truditi posti\u0107i to\u010dan preporu\u010deni omjer masnih kiselina. Sve \u0161to trebate u\u010diniti je pa\u017eljivo odabrati izvore masti. Nastojte <strong>pove\u0107ati unos omega-3 masnih kiselina<\/strong> i, obrnuto, <strong>blago smanjiti unos hrane bogate omega-6 masnim kiselinama.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Kako to napraviti?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nastojte pove\u0107ati unos omega-3 masnih kiselina koje se nalaze u masnoj ribi i jedite je najmanje dva puta tjedno. Mijenjajte vrste ribe i jela u kojima ih jedete. Na primjer, mo\u017eete napraviti razli\u010dite riblje <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-namaz-od-tune-s-jajima\/\" target=\"_blank\" rel=\"noreferrer noopener\">namaze<\/a>, umije\u0161ati ih u <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/brza-salata-s-tunom-indijskim-orascicima-i-beskalorijskim-umakom\/\" target=\"_blank\" rel=\"noreferrer noopener\">salatu<\/a> ili jednostavno pripremiti ribu s prilogom.<\/li>\n\n\n\n<li>Svojoj prehrani dodajte <strong>sjemenke lana<\/strong> ili <strong>laneno ulje<\/strong>, <strong>orahe<\/strong> ili <strong>kanola ulje<\/strong> jer su izvrsni izvori alfa-linolenske kiseline.<\/li>\n\n\n\n<li>Razmislite o suplementaciji Omega-3 masnih kiselina u obliku <strong>dodataka prehrani<\/strong>.<\/li>\n\n\n\n<li>Ograni\u010dite izvore s najve\u0107im sadr\u017eajem omega-6 masnih kiselina, poput suncokretovog, sojinog ili kukuruznog ulja.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Kako mo\u017eete odrediti koji omjer omega-3 i omega-6 imate u tijelu?<\/strong><\/h4>\n\n\n\n<p>Ako se pitate koliko omega-3 i omega-6 masnih kiselina cirkulira u va\u0161em tijelu i trebate li poraditi na izboru masti u prehrani, ku\u0107ni  dijagnosti\u010dki test mo\u017ee pru\u017eiti zanimljive informacije.<\/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\"><span class=\"ez-toc-section\" id=\"Kakav_je_omjer_masnih_kiselina_u_razlicitim_mastima\"><\/span><strong>Kakav je omjer masnih kiselina u razli\u010ditim mastima?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/03\/OILS-HR-1-1124x749.png\" alt=\"\" class=\"wp-image-423857\" title=\"Koje se masne kiseline nalaze u uljima i drugim mastima?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/OILS-HR-1-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/OILS-HR-1-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/OILS-HR-1.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">Podaci u tablici dolaze iz USDA baze podataka o hrani, kanadske baze podataka o hrani <em>(The Canadian Nutrient File)<\/em> i \u010de\u0161ke baze podataka o sastavu hrane Nutridatabaze.<\/figcaption><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Navedene koli\u010dine samo su prosje\u010dne <strong>vrijednosti<\/strong>, jer se masti kori\u0161tene u analizama mogu razlikovati, na primjer, u stupnju selekcije. U SAD-u se, na primjer, \u010desto koristi suncokretovo ulje s ve\u0107im udjelom oleinske kiseline i ni\u017eim udjelom omega-6. U isto vrijeme, laboratorijske metode ne obuhva\u0107aju uvijek sve masne tvari u masti i stoga kona\u010dni rezultat mo\u017eda ne\u0107e biti 100.<\/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\"><span class=\"ez-toc-section\" id=\"4_Transmasne_kiseline\"><\/span><strong>4. Transmasne kiseline<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Transmasne kiseline smatraju se <strong>najrizi\u010dnijim<\/strong> masnim kiselinama. Njihov unos pove\u0107ava rizik od <strong>kardiovaskularnih bolesti.<\/strong> Nastaju prirodno u probavnom traktu pre\u017eiva\u010da ili kao rezultat <strong>industrijske prerade masti<\/strong>. Problemati\u010dnim se smatraju one koje nastaju <strong>nepravilnom tehnolo\u0161kom obradom<\/strong>, odnosno <strong>djelomi\u010dnim skru\u0107ivanjem masti<\/strong>. Svjetska zdravstvena organizacija navodi da pretjerani unos ovih masti pove\u0107ava rizik od koronarne bolesti srca za 21%, a rizik od smrti od sr\u010danih bolesti do 28%. Stoga treba u sastavu proizvoda obratiti pozornost na sadr\u017eaj <strong>djelomi\u010dno skru\u0107ene masti<\/strong>&nbsp;koje sadr\u017ee transmasne kiseline. <span style=\"color: #ff6600\">[5,14]<\/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\"><strong>Koje namirnice sadr\u017ee djelomi\u010dno skru\u0107ene masti?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>jeftine zamjene za \u010dokoladu, slatki\u0161i s \u010dokoladnim premazom<\/li>\n\n\n\n<li>krekeri, keksi<\/li>\n\n\n\n<li>lagana i nekvarljiva peciva s nadjevima ili preljevima (kroasani i sl.)<\/li>\n\n\n\n<li>napici od su\u0161ene soje<\/li>\n\n\n\n<li>lisnato tijesto i proizvodi od lisnatog tijesta<\/li>\n\n\n\n<li>gotovi proizvodi, kao \u0161to je smrznuta pizza<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Sa\u017eetak preporu\u010denog unosa masnih kiselina<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><\/th><th class=\"has-text-align-center\" data-align=\"center\">Ukupna koli\u010dina masti<\/th><th class=\"has-text-align-center\" data-align=\"center\">zasi\u0107ene masne kiseline<\/th><th class=\"has-text-align-center\" data-align=\"center\">mononezasi\u0107ene masne kiseline<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ukupna koli\u010dina polinezasi\u0107enih masnih kiselina<\/th><th class=\"has-text-align-center\" data-align=\"center\">Omega-3 masne kiseline s polinezasi\u0107enim masnim kiselinama<\/th><th class=\"has-text-align-center\" data-align=\"center\">Omega-6 masne kiseline s polinezasi\u0107enim masnim kiselinama<\/th><th class=\"has-text-align-center\" data-align=\"center\">Trans-masne kiseline<\/th><\/tr><\/thead><tbody><tr><td>Preporu\u010deni dnevni unos (% ukupnog unosa energije)<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 35%<\/td><td class=\"has-text-align-center\" data-align=\"center\">najvi\u0161e 10%<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 15%<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 &#8211; 11%<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 &#8211; 2%<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,5 &#8211; 9%<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td>Preporu\u010deni unos uz unos energije od 2000 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">44 &#8211; 78 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 &#8211; 33 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 &#8211; 24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 &#8211; 4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 &#8211; 20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Zdroj: <em>Food and Agriculture Organization of the United States<\/em><\/figcaption><\/figure>\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\"><span class=\"ez-toc-section\" id=\"Savjeti_kako_nadopuniti_zdrave_masti_i_postici_optimalnu_kolicinu_u_prehrani\"><\/span><strong>Savjeti kako nadopuniti zdrave masti i posti\u0107i optimalnu koli\u010dinu u prehrani<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\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.hr\/blog\/wp-content\/uploads\/2022\/10\/8W3A1172-749x1124.jpeg\" alt=\"Kako uklju\u010diti zdrave masti u svoju prehranu?\" class=\"wp-image-397497\" title=\"Kako uklju\u010diti zdrave masti u svoju prehranu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/8W3A1172-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/8W3A1172-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/8W3A1172-1024x1536.jpeg 1024w\" 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<ol class=\"wp-block-list\">\n<li><strong>Jedite zdravije i raznovrsnije:<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noopener\"><strong>Pravilo zdravog tanjura<\/strong><\/a>, na primjer, mo\u017ee vam pomo\u0107i da postignete <strong>optimalnu ravnote\u017eu hranjivih tvari.<\/strong> \u00bd va\u0161eg tanjura treba biti povr\u0107e ili vo\u0107e, \u00bc slo\u017eeni ugljikohidrati i \u00bc proteini. Namirnice \u017eivotinjskog podrijetla uvijek sadr\u017ee masti.<\/li>\n\n\n\n<li><strong>Smanjite unos sljede\u0107ih namirnica:&nbsp;<\/strong><strong>prera\u0111ene namirnice<\/strong> kao \u0161to su razne <strong>slane grickalice<\/strong> (\u010dips i sl.), <strong>brza hrana, slatki\u0161i, kola\u010di, lagana peciva<\/strong> (kroasani, krafne i sl.), keksi, \u010dokolade, <strong>masno dimljeno meso<\/strong> itd.<\/li>\n\n\n\n<li><strong>Tako\u0111er ograni\u010dite:<\/strong> raznu <strong>prera\u0111enu<\/strong> hranu, <strong>unaprijed pripremljene smrznute proizvode<\/strong> i sl. Time \u0107ete ne samo smanjiti koli\u010dinu \u0161tetnih <strong>trans-masnih kiselina<\/strong>, ve\u0107 i izbje\u0107i prekomjerni unos tzv. <strong>skrivene masti<\/strong>. To se \u010desto de\u0161ava kada ne o\u010dekujete.<\/li>\n\n\n\n<li><strong>Pove\u0107ajte unos mononezasi\u0107enih i polinezasi\u0107enih masnih kiselina:<\/strong>\n<ul class=\"wp-block-list\">\n<li>Prilikom kuhanja i pe\u010denja koristite <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ulja\" target=\"_blank\" rel=\"noopener\">biljna ulja<\/a><\/strong> (ona koja su namijenjena za tu svrhu). Tako\u0111er mo\u017eete upotrijebiti ulje za ukra\u0161avanje salate ili dodati kap, na primjer, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-piletina-s-tjesteninom-spinatom-i-umakom-od-vrhnja\/\" target=\"_blank\" rel=\"noopener\"><strong>tjestenini s umakom<\/strong><\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-kremasta-juha-od-lece-sa-bucinim-sjemenkama\/\" target=\"_blank\" rel=\"noopener\"><strong>kremastim juhama<\/strong><\/a>.<\/li>\n\n\n\n<li>Koristite razne sjemenke kao dekoraciju za salate i juhe &#8211; sjemenke sezama, sjemenke bundeve itd.<\/li>\n\n\n\n<li>Sjemenke, ora\u0161asti plodovi i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/namazi\" target=\"_blank\" rel=\"noopener\"><strong>maslac od ora\u0161astih plodova<\/strong><\/a> bogati polinezasi\u0107enim masnim kiselinama i mononezasi\u0107enim masnim kiselinama mogu svaku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zobena-kasa\" target=\"_blank\" rel=\"noopener\">ka\u0161u<\/a>&nbsp;za doru\u010dak, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noopener\">pala\u010dinke<\/a> ili jogurt s vo\u0107em i granolom u\u010diniti zanimljivijim.<\/li>\n\n\n\n<li>Za dovoljan unos <strong>EPA<\/strong> i <strong>DHA<\/strong> uklju\u010dite <strong>masnu morsku ribu dva puta tjedno<\/strong>. Svje\u017eu ribu mo\u017eete pripremiti s prilogom, ali ra\u010duna se i riba u umaku za tjesteninu ili kao dio namaza. <span style=\"color: #ff6600\">[12]<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<p><strong>Kontrolirajte veli\u010dinu porcija:<\/strong> kako biste izbjegli pretjerani unos masti, koristite ruku kao referencu kada dodajete masti u hranu, npr. u obliku ulja, maslaca ili maslaca od ora\u0161astih plodova. Veli\u010dina porcije dodane masti trebala bi biti <strong>veli\u010dine va\u0161eg palca.<\/strong> <span style=\"color: #ff6600\">[12]<\/span><\/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\"><span class=\"ez-toc-section\" id=\"Koji_su_najbolji_izvori_masti_a_koje_ograniciti\"><\/span><strong>Koji su najbolji izvori masti, a koje ograni\u010diti?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ove masti trebale bi \u010diniti ve\u0107inu<\/strong>: maslinovo ulje, ulje kanole, laneno ulje, orahovo ulje, orasi, bademi, lje\u0161njaci i druge vrste ora\u0161astih plodova, sjemenke lana, masna morska riba<\/li>\n\n\n\n<li><strong>Rje\u0111e jedite:<\/strong> masne mlije\u010dne proizvode, meso, maslac, suncokretovo ulje, sjemenke suncokreta, tamnu \u010dokoladu, sojino ulje, kikiriki, ulje kikirikija, kukuruzno ulje<\/li>\n\n\n\n<li><strong>Ove namirnice svedite na minimum:<\/strong> salame, kobasice, slaninu, masno meso, hranu koja sadr\u017ei djelomi\u010dno skru\u0107enu mast, pr\u017eenu hranu, slatki\u0161e, lagano lisnato tijesto, prera\u0111enu hranu, brzu hranu<\/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\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span><strong>\u0160to biste trebali zapamtiti?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Masti su neizostavan dio prehrane koji je potreban za pravilno funkcioniranje organizma. Ali, kako biste izbjegli zdravstvene probleme, va\u017eno je pridr\u017eavati se preporu\u010dene <strong>koli\u010dine<\/strong> dnevnog unosa masti i birati ih prema sadr\u017eaju <strong>masnih kiselina<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Trans-masne kiseline<\/strong> treba smanjiti \u0161to je vi\u0161e mogu\u0107e, dok <strong>zasi\u0107ene masne kiseline<\/strong> treba smanjiti prvenstveno ograni\u010davanjem <strong>visokoprera\u0111enih proizvoda<\/strong>. Svoje zdravlje mo\u017eete oja\u010dati dodavanjem <strong>mononezasi\u0107enih masnih kiselina<\/strong> u obliku raznih ulja, ora\u0161astih plodova i sjemenki. Tako\u0111er mo\u017eete nadopuniti zdrave <strong>polinezasi\u0107ene masne kiseline<\/strong> (posebno <strong>omega-3 masne kiseline<\/strong>), koje \u010desto nedostaju u na\u0161oj prehrani, biljnim uljima ili najbolje masnom ribom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne zaboravite na <strong>raznoliku i uravnote\u017eenu<\/strong> prehranu. Kada slijedite na\u010dela zdrave prehrane i pravilo zdravog tanjura, na primjer, koli\u010dina i sastav masti u va\u0161oj prehrani \u010desto \u0107e se promijeniti nabolje, \u010dak i bez va\u0161eg truda.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li saznali neke nove informacije iz na\u0161eg \u010dlanka? Podijelite ovaj zanimljiv \u010dlanak sa svojim prijateljima.<\/p>\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=\"https:\/\/gymbeam.hr\/zdrave-masti\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tZdrav\u00e9 tuky\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=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOrechy a semienka\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>Masti zauzimaju nezamjenjivo mjesto u na\u0161oj prehrani. Ali moramo odabrati prave kako bismo bili sigurni da \u0107e biti \u0161to korisnije za na\u0161e zdravlje. Ovaj \u010dlanak \u0107e odgovoriti na pitanja o prednostima masti koje sadr\u017ee nezasi\u0107ene masne kiseline, koje masti dodati ili ograni\u010diti i jo\u0161 mnogo toga.<\/p>\n","protected":false},"author":156,"featured_media":397355,"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":[135],"tags":[6836,7490,7352,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-413337","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-makronutrijenti-hr","9":"tag-masti-hr","10":"tag-prehrana-hr","11":"tag-zdravlje-hr","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>Zdrave i nezdrave masti: koje namirnice jesti, a koje izbjegavati? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koje su masti zdrave, a koje lo\u0161e? 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