{"id":417999,"date":"2023-01-27T15:13:14","date_gmt":"2023-01-27T14:13:14","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=417999"},"modified":"2025-09-26T11:45:15","modified_gmt":"2025-09-26T09:45:15","slug":"koju-bi-kolicinu-zdravih-masti-trebalo-jesti-kolicina-omega-3-je-vaznija-od-omjera-omega-3-prema-omega-6","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/koju-bi-kolicinu-zdravih-masti-trebalo-jesti-kolicina-omega-3-je-vaznija-od-omjera-omega-3-prema-omega-6\/","title":{"rendered":"Koju bi koli\u010dinu zdravih masti trebalo jesti? Koli\u010dina omega-3 je va\u017enija od omjera omega-3 prema omega-6"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/koju-bi-kolicinu-zdravih-masti-trebalo-jesti-kolicina-omega-3-je-vaznija-od-omjera-omega-3-prema-omega-6\/#Sto_su_omega-3_i_omega-6_masne_kiseline\" title=\"\u0160to su omega-3 i omega-6 masne kiseline?\">\u0160to su omega-3 i omega-6 masne kiseline?<\/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\/koju-bi-kolicinu-zdravih-masti-trebalo-jesti-kolicina-omega-3-je-vaznija-od-omjera-omega-3-prema-omega-6\/#Zasto_su_nasem_tijelu_potrebne_omega-3_i_omega-6_i_koja_je_njihova_funkcija\" title=\"Za\u0161to su na\u0161em tijelu potrebne omega-3 i omega-6 i koja je njihova funkcija?\">Za\u0161to su na\u0161em tijelu potrebne omega-3 i omega-6 i koja je njihova funkcija?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/koju-bi-kolicinu-zdravih-masti-trebalo-jesti-kolicina-omega-3-je-vaznija-od-omjera-omega-3-prema-omega-6\/#Postoji_li_nesto_poput_optimalnog_omjera_omega-3_i_omega-6_u_prehrani\" title=\"Postoji li ne\u0161to poput optimalnog omjera omega-3 i omega-6 u prehrani?\">Postoji li ne\u0161to poput optimalnog omjera omega-3 i omega-6 u prehrani?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/koju-bi-kolicinu-zdravih-masti-trebalo-jesti-kolicina-omega-3-je-vaznija-od-omjera-omega-3-prema-omega-6\/#Nisu_sve_omega-3_masne_kiseline_iste%E2%80%A6\" title=\"Nisu sve omega-3 masne kiseline iste&#8230;\">Nisu sve omega-3 masne kiseline iste&#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.hr\/blog\/koju-bi-kolicinu-zdravih-masti-trebalo-jesti-kolicina-omega-3-je-vaznija-od-omjera-omega-3-prema-omega-6\/#Dakle_umjesto_na_%E2%80%9Cidealni_omjer%E2%80%9D_morate_se_usredotociti_na_dovoljan_unos_EPA_i_DHA\" title=\"Dakle, umjesto na &#8220;idealni omjer&#8221;, morate se usredoto\u010diti na dovoljan unos EPA i DHA\">Dakle, umjesto na &#8220;idealni omjer&#8221;, morate se usredoto\u010diti na dovoljan unos EPA i DHA<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/koju-bi-kolicinu-zdravih-masti-trebalo-jesti-kolicina-omega-3-je-vaznija-od-omjera-omega-3-prema-omega-6\/#U_kojim_se_namirnicama_nalazi_biljna_ALA_te_najvrednije_EPA_i_DHA\" title=\"U kojim se namirnicama nalazi biljna ALA te najvrednije EPA i DHA?\">U kojim se namirnicama nalazi biljna ALA te najvrednije EPA i DHA?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/koju-bi-kolicinu-zdravih-masti-trebalo-jesti-kolicina-omega-3-je-vaznija-od-omjera-omega-3-prema-omega-6\/#Kako_postici_optimalan_unos_EPA_i_DHA\" title=\"Kako posti\u0107i optimalan unos EPA i DHA?\">Kako posti\u0107i optimalan unos EPA i DHA?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/koju-bi-kolicinu-zdravih-masti-trebalo-jesti-kolicina-omega-3-je-vaznija-od-omjera-omega-3-prema-omega-6\/#Kako_mogu_znati_da_je_moj_omjer_unosa_masti_ukljucujuci_omega-3_pod_kontrolom\" title=\"Kako mogu znati da je moj omjer unosa masti, uklju\u010duju\u0107i omega-3, pod kontrolom?\">Kako mogu znati da je moj omjer unosa masti, uklju\u010duju\u0107i omega-3, pod kontrolom?<\/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\/koju-bi-kolicinu-zdravih-masti-trebalo-jesti-kolicina-omega-3-je-vaznija-od-omjera-omega-3-prema-omega-6\/#Sto_mozete_izvuci_iz_ovoga_za_vlastitu_upotrebu\" title=\"\u0160to mo\u017eete izvu\u0107i iz ovoga za vlastitu upotrebu?\">\u0160to mo\u017eete izvu\u0107i iz ovoga za vlastitu upotrebu?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Pro\u0161li su dani kada su se masti u cjelini smatrale \u0161tetnima za va\u0161e zdravlje, dijete s niskim udjelom masno\u0107a bile su u modi i gotovo su svi radije izbjegavali masti u svojoj prehrani. Ova percepcija masti dramati\u010dno se promijenila. Sre\u0107om, danas znamo da postoje neke masti koje na\u0161e tijelo ne mo\u017ee proizvesti samo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da biste bili zdravi, trebali biste ih obavezno uvrstiti u svoju prehranu. Govorimo, naravno, o <strong>omega-3 i omega-6<\/strong> masnim kiselinama. No, kako to ne bi bilo tako jednostavno, morate zadovoljiti <strong>minimalni unos i odre\u0111eni omjer<\/strong> za optimalno funkcioniranje va\u0161eg organizma. Ipak, ve\u0107ina vas je miljama daleko od toga&#8230; Koji je onda pravi omjer i koli\u010dina?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Sto_su_omega-3_i_omega-6_masne_kiseline\"><\/span><strong>\u0160to su omega-3 i omega-6 masne kiseline?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/omega-3-masne-kiseline\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Omega-3<\/strong><\/a> <strong>i omega-6 masne kiseline<\/strong> dvije su esencijalne masti u va\u0161oj prehrani, naime <strong>polinezasi\u0107ene masne kiseline<\/strong> (eng. polyunsaturated fatty acid ili <strong>PUFA<\/strong>) koje su kemijski karakterizirane time \u0161to imaju dvije ili vi\u0161e dvostrukih veza specifi\u010dno smje\u0161tenih u njihovoj strukturi. Stanice va\u0161eg tijela ne mogu same stvoriti ovu posebnu strukturu masnih kiselina. Iz tog razloga morate <strong>ih uklju\u010diti u svoju prehranu<\/strong>, zbog \u010dega govorimo o tzv. <strong>esencijalnim masnim kiselinama.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Omega-6<\/strong> masne kiseline uklju\u010duju <strong>linolne i arahidonske kiseline.<\/strong><\/li>\n\n\n\n<li><strong>Omega-3<\/strong> masne kiseline uklju\u010duju takozvane zdrave masti u obliku <strong>alfa-linolensku<\/strong> kiselinu i ne\u0161to poznatiju <strong>eikosapentaensku kiselinu (EPA) i dokozaheksaensku kiselinu (DHA).<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o kompletnoj razgradnji masti i njihovim izvorima, ne smijete propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Zdrave i nezdrave masti: koju hranu jesti, a koju izbjegavati?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"745\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/11\/iStock-667284760-1124x745.jpg\" alt=\"Gdje prona\u0107i zdrave omega-3 i omega-6 masti\" class=\"wp-image-402616\" style=\"width:843px;height:559px\" title=\"Gdje prona\u0107i zdrave omega-3 i omega-6 masti\" 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=\"Zasto_su_nasem_tijelu_potrebne_omega-3_i_omega-6_i_koja_je_njihova_funkcija\"><\/span><strong>Za\u0161to su na\u0161em tijelu potrebne omega-3 i omega-6 i koja je njihova funkcija?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Omega-3 i omega-6 masne kiseline \u010desta su <strong>komponenta stani\u010dnih membrana va\u0161eg tijela,<\/strong> pridonose\u0107i njihovoj normalnoj funkciji. Osim toga, va\u0161a tijela proizvode specijalizirane molekule zvane prostaglandini koji su klju\u010dni u regulaciji va\u017enih tjelesnih funkcija. <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\">Uloge prostaglandina u tijelu o kojima se najvi\u0161e raspravlja:<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>pravilno funkcioniranje imuniteta<\/li>\n\n\n\n<li>reguliraju upale<\/li>\n\n\n\n<li>zgru\u0161avanje krvi<\/li>\n\n\n\n<li>doprinose vaskularnoj funkciji i kontroli krvnog tlaka<\/li>\n\n\n\n<li>regulacija tjelesne masti<\/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>Jednostavno re\u010deno, <strong>omega-6<\/strong> masne kiseline proizvode tvari koje <strong>vi\u0161e djeluju na upale, aktiviraju imunolo\u0161ki sustav, pove\u0107avaju zgru\u0161avanje krvi i uzrokuju vazokonstrikciju<\/strong> (su\u017eenje krvnih \u017eila, \u0161to blago pove\u0107ava krvni tlak).<\/li>\n\n\n\n<li>Nasuprot tome, <strong>omega-3<\/strong> masne kiseline proizvode tvari sa suprotnim u\u010dinkom, <strong>smanjuju\u0107i upalu, potiskuju\u0107i imunitet i sprje\u010davaju\u0107i zgru\u0161avanje krvi.<\/strong> Oni \u010dak stvaraju vazodilatacijske tvari koje sni\u017eavaju krvni tlak.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nemojte nas pogre\u0161no shvatiti, <strong>o\u010dito su vam potrebne obje vrste masnih kiselina<\/strong> i nikako iz ovoga ne biste trebali izvu\u0107i informaciju da su omega-6 samo \u0161tetne, a omega-3 samo korisne za va\u0161e zdravlje. Kao \u0161to mo\u017eda pretpostavljate, njihov ukupni u\u010dinak na va\u0161e tijelo nije odre\u0111en samo njihovim me\u0111usobnim omjerom, ve\u0107 i ukupnim unosom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/11\/iStock-691789924-1124x749.jpg\" alt=\"Funkcija omega 3 i omega 6 masnih kiselina u tijelu\" class=\"wp-image-402634\" style=\"width:843px;height:562px\" title=\"Funkcija omega 3 i omega 6 masnih kiselina u tijelu\" 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=\"Postoji_li_nesto_poput_optimalnog_omjera_omega-3_i_omega-6_u_prehrani\"><\/span><strong>Postoji li ne\u0161to poput optimalnog omjera omega-3 i omega-6 u prehrani?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na prvi pogled, ovo ima smisla \u2013 ako je omjer izme\u0111u unosa omega-6 i omega-3 iskrivljen u korist omega-6, tijelo \u0107e biti preplavljeno proupalnim molekulama i stoga \u0107e biti osjetljivije na kardiovaskularne i druge bolesti civilizacije. Tome u prilog govori i \u010dinjenica da se<strong> omjer unosa omega-3 i omega-6 doista promijenio u posljednjih pedesetak godina.<\/strong> <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/11\/DSC01014-749x1124.jpg\" alt=\"Optimalni omjer omega-3 i omega-6 u prehrani\" class=\"wp-image-402651\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/DSC01014-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/DSC01014-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/DSC01014-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/DSC01014-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/DSC01014.jpg 1600w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Kroz <strong>povijest<\/strong>, sve donedavno, ljudi su u prehrani imali omjer <strong>4:1<\/strong> u korist omega-3 masnih kiselina, dok danas lako mo\u017ee biti i <strong>oko<\/strong> <strong>30:1<\/strong> ili \u010dak i vi\u0161e! <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da bi se razumjeli neki slo\u017eeniji fenomeni, prirodno se te\u017ei njihovom pojednostavljivanju, pri \u010demu se, me\u0111utim, mogu izostaviti neke klju\u010dne \u010dinjenice. To je vjerojatno slu\u010daj i s pitanjem omjera omega-3 i omega-6 u prehrani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">\u0160to neka stru\u010dna udru\u017eenja ka\u017eu o omjeru dviju vrsta masti u prehrani?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prema \u010ce\u0161kom udru\u017eenju za prehranu, omjer izme\u0111u <strong>unosa omega-6 i omega-3 ne smije prelaziti 5:1.<\/strong><span style=\"color: #ff6600\"> [2]<\/span><\/li>\n\n\n\n<li>Me\u0111utim, ako pogledate najnovije preporuke o prehrani<strong> Svjetske zdravstvene organizacije (WHO)<\/strong> vezane uz masti, a ne odre\u0111eni omjer, postoji preporuka za unos omega-6 i omega-3 masnih kiselina kao <strong>postotak ukupnog energetskog unosa.<\/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\">Preporu\u010deni unos omega-3 i omega-6 masnih kiselina:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Omega-6<\/strong> masne kiseline trebale bi \u010diniti 2.5 &#8211; 9 % va\u0161eg ukupnog energetskog unosa.<\/li>\n\n\n\n<li><strong>Omega-3<\/strong> masne kiseline trebale bi \u010diniti 0.5 &#8211; 2 % va\u0161eg ukupnog energetskog unosa.<\/li>\n\n\n\n<li>Kad bismo htjeli izra\u010dunati omjer iz ovih brojeva, omjeri bi se mogli kretati od &#8220;gotovo savr\u0161enih&#8221; <strong>1,25:1<\/strong> do &#8220;u\u017easnih&#8221; omjera <strong>18:1<\/strong> u korist omega \u0161estica.<\/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=\"Nisu_sve_omega-3_masne_kiseline_iste%E2%80%A6\"><\/span><strong>Nisu sve omega-3 masne kiseline iste&#8230;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Me\u0111utim, kada pogledate odre\u0111ene<strong> vrste omega-3<\/strong> masnih kiselina i njihov u\u010dinak na proizvodnju protuupalnih molekula, <strong>nemaju sve istu &#8220;vrijednost&#8221; za tijelo.<\/strong> Zapravo, eikozapentaensku kiselinu (EPA) i dokozaheksaensku kiselinu (DHA) tijelo mnogo lak\u0161e proizvodi od alfa-linolenske kiseline (ALA).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako bi <strong>ALA <\/strong>bila uklju\u010dena u ovu proizvodnju, prvo se u tijelu mora mukotrpno <strong>pretvoriti <\/strong>iz EPA u klju\u010dnu kiselinu DHA. Me\u0111utim,<strong> ova konverzija je vrlo niska, oko 1 %.<\/strong> <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je razlog za\u0161to jednostavno ne mo\u017eete nagruvati na hrpu sve omega-3 masne kiseline, morate promatrati njihov ukupni unos kao cjelinu i usporediti ih s ukupnim unosom omega-6 masnih kiselina, budu\u0107i da svaka omega-3 masna kiselina ima druga\u010diji potencijal za stvaranje protuupalnih molekula.<\/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=\"5585,28765,67402,60901,37921,43912,59899,5383,43885,36616,28189,44242,57844,74083,63859,5383\" ><\/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=\"Dakle_umjesto_na_%E2%80%9Cidealni_omjer%E2%80%9D_morate_se_usredotociti_na_dovoljan_unos_EPA_i_DHA\"><\/span><strong>Dakle, umjesto na &#8220;idealni omjer&#8221;, morate se usredoto\u010diti na dovoljan unos EPA i DHA<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ljudi \u010desto vide tvrdnje da u prehrani unose prekomjerne koli\u010dine omega-6 masnih kiselina, \u0161to zna\u010dajno iskrivljuje omjer u korist pro-upalne omega-6 linoleinske kiseline. No je li to doista tako?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prije svega, dobro provedene<strong> studije na ljudima nikada nisu dokazale da ve\u0107i unos linoleinske kiseline pove\u0107ava proizvodnju pro-upalnih tvari.<\/strong> <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<p>I drugo. Prema jednoj od najve\u0107ih studija te vrste, kako prosje\u010dni srednjoeuropski gra\u0111anin, bilo \u010ceh ili Slovak, zapravo udovoljava u pogledu unosa omega-6 i omega-3 masnih kiselina? <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><strong>Unos omega-6 je izme\u0111u 8 &#8211; 9 %<\/strong> ukupnog energetskog unosa, \u0161to je unutar preporu\u010denog raspona WHO (2,5 &#8211; 9 %).<\/li>\n\n\n\n<li>Zadovoljavamo \u010dak i unos <strong>biljne omega-3 alfa-linolenske kiseline<\/strong> (iznad 0,5 %, tj. 1,1 g je unos u \u010ce\u0161koj, a u Slova\u010dkoj oko 1,3 g dnevno).<\/li>\n\n\n\n<li>No, preporuka WHO-a koju kriti\u010dno ne uspijevamo slijediti je preporuka o unosu omega-3 masnih kiselina EPA i DHA. <strong>\u010ce\u0161ko stanovni\u0161tvo s oko 150 mg EPA+DHA dnevno i Slovaci s manje od 60 mg znatno su ispod preporu\u010denog unosa od 250 &#8211; 500 mg dnevno.<\/strong> <strong>Ni kod drugih srednjoeuropskih gra\u0111ana ne\u0107e biti puno bolja situacija.<\/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>Upravo \u0107e ovaj \u010dimbenik unosa EPA+DHA vjerojatno igrati puno ve\u0107u ulogu od ukupnog omjera omega-3 i omega-6 bez informacija o tome kojim se omega-3 (EPA+DHA naspram ALA) posebno pridaje pozornost u prehrani. <span style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/11\/IMMMG-20200611-WA0006-1124x749.jpg\" alt=\"Dovoljan unos EPA i DHA\" class=\"wp-image-402684\" style=\"width:843px;height:562px\" title=\"Dovoljan unos EPA i DHA\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMMMG-20200611-WA0006-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMMMG-20200611-WA0006-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMMMG-20200611-WA0006-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/IMMMG-20200611-WA0006.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"U_kojim_se_namirnicama_nalazi_biljna_ALA_te_najvrednije_EPA_i_DHA\"><\/span><strong>U kojim se namirnicama nalazi biljna ALA te najvrednije EPA i DHA?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Biljna omega tri alfa-linolenska kiselina (ALA)<\/strong> tako\u0111er ima vrijednost, iako nije toliko korisna za tijelo kao EPA i 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>Izvori masti koji sadr\u017ee zna\u010dajne koli\u010dine ALA uklju\u010duju <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-laneno-ulje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">laneno ulje<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-sjemenke-smedeg-lana-vanavita.html\">lanene<\/a> i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/chia-sjemenke.html\">chia sjemenke<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kanola-ulje-u-spreju-za-kuhanje-gymbeam.html\">ulje uljane repice<\/a> i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-gymbeam.html\">orahe<\/a>.<\/li>\n\n\n\n<li><strong>EPA i DHA nalaze se u masnoj morskoj<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ribe\"><strong>ribi<\/strong><\/a>&nbsp;koja se hranila u hladnim morskim vodama (alge i \u0161koljke koje prirodno sadr\u017ee te masne kiseline) tijekom svog \u017eivota. Riba iz uzgoja s druga\u010dijom prehranom mo\u017ee imati puno ni\u017ei sadr\u017eaj ili biti skroz bez EPA i DHA.<\/li>\n\n\n\n<li>Naravno, unos EPA i DHA mogu\u0107e je pokriti i dodacima prehrani u obliku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/premium-omega-3-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ribljeg ulja<\/a> ili posebnih <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vegan-omega-3-gymbeam.html\">veganskih omega 3<\/a> masnih kiselina od morske alge iz roda <em>Schizochytrium<\/em>, koje tako\u0111er sadr\u017ee EPA i DHA.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o izvorima masti, ne smijete propustiti 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=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Omega-3 masne kiseline: unosite li ih 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<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/11\/P3310140-1__-1124x843.jpg\" alt=\"U kojoj hrani mo\u017eete prona\u0107i omega 3 masne kiseline?\" class=\"wp-image-402702\" style=\"width:843px;height:632px\" title=\"U kojoj hrani mo\u017eete prona\u0107i omega 3 masne kiseline?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/P3310140-1__-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/P3310140-1__-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/P3310140-1__-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/P3310140-1__.jpg 1756w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kako_postici_optimalan_unos_EPA_i_DHA\"><\/span><strong>Kako posti\u0107i optimalan unos EPA i DHA?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kako posti\u0107i optimalan unos EPA i DHA omega-3 masnih kiselina koji se za zdravu odraslu osobu naj\u010de\u0161\u0107e kre\u0107e u rasponu od 250 &#8211; 500 mg? Uglavnom, imate dvije mogu\u0107nosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prvi je jesti <strong>masnu morsku ribu<\/strong> (losos, sku\u0161a, haringa, pastrva) otprilike<strong> dva puta tjedno.<\/strong><\/li>\n\n\n\n<li>Ako ne volite jesti ribu, sasvim dobro mo\u017eete pro\u0107i s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>dodatkom ribljeg ulja<\/strong><\/a>. Ovisno o sadr\u017eaju EPA i DHA, koji mo\u017ee varirati izme\u0111u razli\u010ditih ribljih ulja, to iznosi <strong>otprilike 250 &#8211; 500 mg EPA+DHA u 1 &#8211; 2 kapsule.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kako_mogu_znati_da_je_moj_omjer_unosa_masti_ukljucujuci_omega-3_pod_kontrolom\"><\/span><strong>Kako mogu znati da je moj omjer unosa masti, uklju\u010duju\u0107i omega-3, pod kontrolom?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U dana\u0161nje vrijeme mogu\u0107e je napraviti <strong>ku\u0107no testiranje krvi <\/strong>, koje \u0107e vam iz samo nekoliko kapi krvi pokazati koje su masne kiseline prisutne u membranama va\u0161ih stanica.<\/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\">Ovim testovima mo\u017eete dobiti informacije o:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>specifi\u010dnim postocima svake skupine masnih kiselina,<\/li>\n\n\n\n<li>njihovim relativnim udjelima (uklju\u010duju\u0107i omega-3:omega-6),<\/li>\n\n\n\n<li>udjelu \u0161tetnih trans-nezasi\u0107enih masnih kiselina<\/li>\n\n\n\n<li>ili tzv. HS-indeks (omega-3 indeks).<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>HS-indeks otkriva zastupljenost omega-3 masnih kiselina u stani\u010dnim membranama<\/strong> crvenih krvnih stanica. Vrijednost HS-indeksa u rasponu od<strong> 8 &#8211; 11 %<\/strong> povezana je sa zna\u010dajno manjim rizikom od kardiovaskularnih bolesti. Stoga mo\u017ee biti puno vredniji pokazatelj unosa omega-3 i omega-6 masnih kiselina od zastarjelog i pomalo varljivog omjera omega-3 i 6 u prehrani. <span style=\"color: #ff6600\">[8, 9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/11\/iStock-653541086-1124x750.jpg\" alt=\"Ku\u0107ni dijagnosti\u010dki testovi otkrit \u0107e nedostatak omega 3 u tijelu\" class=\"wp-image-402719\" style=\"width:843px;height:563px\" title=\"Ku\u0107ni dijagnosti\u010dki testovi otkrit \u0107e nedostatak omega 3 u tijelu\" 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=\"Sto_mozete_izvuci_iz_ovoga_za_vlastitu_upotrebu\"><\/span><strong>\u0160to mo\u017eete izvu\u0107i iz ovoga za vlastitu upotrebu?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prema dosada\u0161njim istra\u017eivanjima, unos omega-3 i omega-6 masnih kiselina ima zna\u010dajan utjecaj na va\u0161e zdravlje. Stoga, poku\u0161ajmo sa\u017eeti najva\u017enije zaklju\u010dke \u010dlanka u nekoliko savjeta za zdraviji ukupni unos masti te za pobolj\u0161anje omjera i ukupnog unosa omega-3 i omega-6 masnih kiselina.<\/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>Problem tipi\u010dne zapadnoeuropske prehrane<\/strong> nije toliko vi\u0161ak omega-6 masnih kiselina, kako se na prvi pogled \u010dini i \u010desto spominje, koliko <strong>manjak najvrjednijih omega-3 masnih kiselina EPA i DHA<\/strong>. Stoga pripazite na njihov unos. Za zdravu odraslu osobu 250 &#8211; 500 mg EPA+DHA dnevno trebalo bi biti dovoljno kroz dnevnu konzumaciju <strong>morske ribe<\/strong> (losos, sku\u0161a, haringa, pastrva) ili <strong>dodataka prehrani<\/strong> (riblje ulje, ulje algi ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/krill-ulje-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ulje krila<\/a>).<\/li>\n\n\n\n<li><strong>Biljna omega-3 alfa-linolenska kiselina tako\u0111er je korisna,<\/strong> iako je njezina konverzija u EPA i DHA vrlo niska. Stoga pove\u0107ajte konzumaciju namirnica s ve\u0107im sadr\u017eajem &#8211; &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-laneno-ulje-vanavita.html\">laneno ulje<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-sjemenke-smedeg-lana-vanavita.html\">lanene<\/a>&nbsp;i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/chia-sjemenke.html\">chia sjemenke<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kanola-ulje-u-spreju-za-kuhanje-gymbeam.html\">ulje uljane repice<\/a> i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-gymbeam.html\">orasi.<\/a><\/li>\n\n\n\n<li>Zasigurno ne morate brinuti o <strong>unosu omega-6 masnih kiselina (linoleinske kiseline)<\/strong> putem visokokvalitetnih biljnih izvora u prirodnom obliku (biljna <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ulja\">ulja<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ora\u0161asti plodovi<\/a>). One su neophodne va\u0161em tijelu. Ipak, nemojte pretjerivati jer ga u odre\u0111enoj mjeri mo\u017eete unijeti putem mesa ili \u017eitarica, ali u ve\u0107oj mjeri putem prera\u0111ene hrane (konditorski proizvodi, dugotrajna hrana i slatka peciva i sl.).<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Umjesto mukotrpnog izra\u010dunavanja omjera unosa omega-3 i omega-6 masnih kiselina u va\u0161oj prehrani, koji ionako ne govori uvijek cijelu istinu, <strong>provjerite razinu omega-3 (HS-indeks)<\/strong> i ostalih masnih kiselina u krvi pomo\u0107u krvnog testiranja (npr. <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/dijagnosticki-testovi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dijagnosti\u010dki test<\/a>). A u slu\u010daju bilo kakvih nepovoljnih vrijednosti, prilagodite svoju prehranu.<\/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>Masti su bitan dio na\u0161e prehrane. Osobito su od klju\u010dne va\u017enosti omega-3 i omega-6 masne kiseline. Kakav bi trebao biti njihov omjer i koliko omega-3 treba unijeti svaki dan? Sve o zdravim mastima pro\u010ditajte u na\u0161em \u010dlanku.<\/p>\n","protected":false},"author":168,"featured_media":402574,"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":[7490,6980,7352,7232],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-417999","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-masti-hr","9":"tag-omega-3-hr","10":"tag-prehrana-hr","11":"tag-riba-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>Koju bi koli\u010dinu zdravih masti trebalo jesti? 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