{"id":505705,"date":"2023-11-08T09:48:35","date_gmt":"2023-11-08T08:48:35","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=505705"},"modified":"2024-06-01T21:44:10","modified_gmt":"2024-06-01T19:44:10","slug":"omega-3-mascobne-kisline-ali-jih-zauzijete-dovolj-in-v-pravem-razmerju-z-omega-6-2","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/omega-3-mascobne-kisline-ali-jih-zauzijete-dovolj-in-v-pravem-razmerju-z-omega-6-2\/","title":{"rendered":"Omega-3 ma\u0161\u010dobne kisline: Kako vplivajo na mo\u017egane, srce, o\u010di ter mi\u0161ice in kako jih jemati?"},"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.si\/blog\/omega-3-mascobne-kisline-ali-jih-zauzijete-dovolj-in-v-pravem-razmerju-z-omega-6-2\/#Kaj_so_mascobne_kisline\" title=\"Kaj so ma\u0161\u010dobne kisline?\">Kaj so ma\u0161\u010dobne kisline?<\/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.si\/blog\/omega-3-mascobne-kisline-ali-jih-zauzijete-dovolj-in-v-pravem-razmerju-z-omega-6-2\/#Kaj_so_mascobne_kisline_omega_in_kako_jih_razvrscamo\" title=\"Kaj so ma\u0161\u010dobne kisline omega in kako jih razvr\u0161\u010damo?\">Kaj so ma\u0161\u010dobne kisline omega in kako jih razvr\u0161\u010damo?<\/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.si\/blog\/omega-3-mascobne-kisline-ali-jih-zauzijete-dovolj-in-v-pravem-razmerju-z-omega-6-2\/#Kaksne_so_prednosti_mascobnih_kislin_omega-3\" title=\"Kak\u0161ne so prednosti ma\u0161\u010dobnih kislin omega-3?\">Kak\u0161ne so prednosti ma\u0161\u010dobnih kislin omega-3?<\/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.si\/blog\/omega-3-mascobne-kisline-ali-jih-zauzijete-dovolj-in-v-pravem-razmerju-z-omega-6-2\/#Kje_najdemo_mascobne_kisline_omega-3\" title=\"Kje najdemo ma\u0161\u010dobne kisline omega-3?\">Kje najdemo ma\u0161\u010dobne kisline omega-3?<\/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.si\/blog\/omega-3-mascobne-kisline-ali-jih-zauzijete-dovolj-in-v-pravem-razmerju-z-omega-6-2\/#Koliko_mascobnih_kislin_omega-3_morate_zauziti_dnevno\" title=\"Koliko ma\u0161\u010dobnih kislin omega-3 morate zau\u017eiti dnevno?\">Koliko ma\u0161\u010dobnih kislin omega-3 morate zau\u017eiti dnevno?<\/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.si\/blog\/omega-3-mascobne-kisline-ali-jih-zauzijete-dovolj-in-v-pravem-razmerju-z-omega-6-2\/#Kako_se_kaze_pomanjkanje_mascobnih_kislin_omega-3\" title=\"Kako se ka\u017ee pomanjkanje ma\u0161\u010dobnih kislin omega-3?\">Kako se ka\u017ee pomanjkanje ma\u0161\u010dobnih kislin omega-3?<\/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.si\/blog\/omega-3-mascobne-kisline-ali-jih-zauzijete-dovolj-in-v-pravem-razmerju-z-omega-6-2\/#Bi_morali_dopolnjevati_mascobne_kisline_omega-3_in_kako_to_storiti\" title=\"Bi morali dopolnjevati ma\u0161\u010dobne kisline omega-3 in kako to storiti?\">Bi morali dopolnjevati ma\u0161\u010dobne kisline omega-3 in kako to storiti?<\/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.si\/blog\/omega-3-mascobne-kisline-ali-jih-zauzijete-dovolj-in-v-pravem-razmerju-z-omega-6-2\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Omega-3 ma\u0161\u010dobne kisline spadajo med hranila, ki nenehno presene\u010dajo s svojimi koristmi. Kot take bi morale biti <strong>redni del va\u0161e prehrane<\/strong>. Znanstveniki jih \u017ee dolgo preu\u010dujejo in postopoma odkrivajo njihove \u0161tevilne prednosti. Danes vemo, da lahko <strong>koristijo na\u0161emu srcu, mo\u017eganom in celo mi\u0161icam<\/strong>. V tem \u010dlanku se bomo poglobili v njihove dodatne prednosti in vam razkrili, kako jih vklju\u010diti v svojo obi\u010dajno prehrano.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">V tem \u010dlanku boste spoznali vpliv ma\u0161\u010dobnih kislin omega-3 na naslednja podro\u010dja:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#inflammation-in-the-body\" style=\"border-radius:0px\">Vnetje v telesu<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#cardiovascular-health\" style=\"border-radius:0px\">Zdravje srca in o\u017eilja<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#cancer-diseases\" style=\"border-radius:0px\">Rakava obolenja<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#brain-and-nervous-system\" style=\"border-radius:0px\">Mo\u017egani in \u017eiv\u010dni sistem<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#muscles\" style=\"border-radius:0px\">Mi\u0161ice<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#eye-health\" style=\"border-radius:0px\">Zdravje o\u010di<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/div>\n<\/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-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#pregnancy-and-breastfeeding\" style=\"border-radius:0px\">Nose\u010dnost in dojenje<\/a><\/div>\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\"><span class=\"ez-toc-section\" id=\"Kaj_so_mascobne_kisline\"><\/span>Kaj so ma\u0161\u010dobne kisline?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preden razi\u0161\u010demo prednosti in lastnosti <a href=\"https:\/\/gymbeam.si\/omega-3-forte-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3<\/a>, se seznanimo z ma\u0161\u010dobnimi kislinami na splo\u0161no. Pri tem se ne bomo omejili le na omega-3; dotaknili se bomo tudi drugih vrst ma\u0161\u010dobnih kislin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ma\u0161\u010dobne kisline so sestavni <strong>del ma\u0161\u010dobnih molekul (triacilglicerolov)<\/strong>. Ta oblika ma\u0161\u010dob je prisotna v na\u0161i prehrani, hkrati pa je prisotna tudi v na\u0161em telesu kot telesna ma\u0161\u010doba. Triacilgliceroli poleg ma\u0161\u010dobnih kislin vsebujejo tudi <strong>glicerol<\/strong>. Ma\u0161\u010dobne kisline, vezane na glicerol, so lahko nasi\u010dene ali nenasi\u010dene, odvisno od kemijskih vezi med ogljikovimi atomi v njihovih verigah.<\/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\">Vrste ma\u0161\u010dobnih kislin<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nasi\u010dene ma\u0161\u010dobne kisline<\/strong> imajo med ogljikovimi atomi le enojne vezi. Ve\u010dinoma jih najdemo v \u017eivalskih ma\u0161\u010dobah (maslo, svinjska mast in podobno) in eksoti\u010dnih ma\u0161\u010dobah (<a href=\"https:\/\/gymbeam.si\/rbd-kokosovo-olje-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kokos<\/a>, palma in palmova jedrca).<\/li>\n\n\n\n<li><strong>Mononenasi\u010dene ma\u0161\u010dobne kisline<\/strong> imajo v verigi eno dvojno vez in jih med drugim obi\u010dajno vsebujejo <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161\u010dki, semena<\/a>, rastlinska <a href=\"https:\/\/gymbeam.si\/olja\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olja<\/a> in avokado.<\/li>\n\n\n\n<li><strong>Polinenasi\u010dene ma\u0161\u010dobne kisline<\/strong> imajo dve ali ve\u010d dvojnih vezi. Najdemo jih v rastlinskih virih ali mastnih morskih <a href=\"https:\/\/gymbeam.si\/ribe\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ribah<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o sestavi ma\u0161\u010dob ali zna\u010dilnostih, u\u010dinkih in virih razli\u010dnih ma\u0161\u010dobnih kislin, si preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zdrave in nezdrave ma\u0161\u010dobe: katera \u017eivila jesti in katerim se izogibati?<\/strong><\/a><\/p>\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.sk\/blog\/wp-content\/uploads\/2023\/10\/Kureci-rolada-se-spenatovou-napl-1124x749.jpg\" alt=\"Razvrstitev ma\u0161\u010dobnih kislin\" class=\"wp-image-502936\" title=\"Razvrstitev ma\u0161\u010dobnih kislin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Kureci-rolada-se-spenatovou-napl-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Kureci-rolada-se-spenatovou-napl-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Kureci-rolada-se-spenatovou-napl-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Kureci-rolada-se-spenatovou-napl-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=\"Kaj_so_mascobne_kisline_omega_in_kako_jih_razvrscamo\"><\/span>Kaj so ma\u0161\u010dobne kisline omega in kako jih razvr\u0161\u010damo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdaj, ko smo spoznali ma\u0161\u010dobne kisline, lahko spoznamo podskupino, imenovano ma\u0161\u010dobne kisline omega. Te spadajo med <strong>polinenasi\u010dene ma\u0161\u010dobne kisline<\/strong>, kar pomeni, da imajo v svojih ogljikovih verigah dve ali ve\u010d dvojnih vezi. Vendar pa obstaja ve\u010d vrst ma\u0161\u010dobnih kislin omega, od katerih ima vsaka nekoliko druga\u010dne u\u010dinke na telo.<\/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><a href=\"https:\/\/gymbeam.si\/omega-3\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ma\u0161\u010dobne kisline omega-3<\/strong><\/a> so najbolj znane in imajo najve\u010d koristi za zdravje, vklju\u010dno s protivnetnimi u\u010dinki. Med njimi je esencialna <strong>alfa-linolenska kislina (ALA)<\/strong>, ki jo moramo dobiti s hrano, saj je na\u0161e telo ne more proizvesti samo. Poleg tega omega-3 vklju\u010duje <strong>eikozapentaenojsko kislino (EPA)<\/strong> in <strong>dokozaheksaenojsko kislino (DHA)<\/strong>, ki se pridobivata iz ALA, vendar le v majhnih koli\u010dinah (pribli\u017eno 5 % se pretvori v EPA in manj kot 0,5 % v DHA). Zato jih moramo pridobivati tudi iz \u017eivilskih virov. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/li>\n\n\n\n<li><strong>Med ma\u0161\u010dobnimi kislinami omega-6<\/strong> je tudi esencialna ma\u0161\u010dobna kislina <strong>linolna kislina<\/strong>, ki se v telesu pretvori v arahidonsko kislino. Ma\u0161\u010dobne kisline omega-6 imajo tako kot omega-3 delno protivnetne u\u010dinke, vendar prispevajo tudi k nastajanju pro-vnetnih snovi. Prav tako so bistvene pri procesih strjevanja krvi in jih najdemo v virih, kot so <strong>son\u010dni\u010dno olje, sezamova semena, sezamovo olje, <a href=\"https:\/\/gymbeam.si\/neprazeni-arasidi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idi<\/a><\/strong> ali <a href=\"https:\/\/gymbeam.si\/bio-bucna-semena-vanavita.html\" class=\"ek-link\"><strong>bu\u010dna semena<\/strong><\/a>.<\/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>Ma\u0161\u010dobne kisline omega-9<\/strong> so \u0161e ena skupina, na katero lahko naletite, vendar za razliko od ma\u0161\u010dobnih kislin omega-3 in omega-6 spadajo med mononenasi\u010dene ma\u0161\u010dobne kisline.<\/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=\"5585,28189,57844,74083,105022\" ><\/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=\"Kaksne_so_prednosti_mascobnih_kislin_omega-3\"><\/span>Kak\u0161ne so prednosti ma\u0161\u010dobnih kislin omega-3?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdaj, ko veste, da so ma\u0161\u010dobne kisline omega-3 klju\u010dna sestavina na\u0161e prehrane, je treba raziskati, kje in kako se ka\u017eejo njihove koristi. Podrobneje si oglejmo vloge, ki jih imajo te ma\u0161\u010dobne kisline v na\u0161em telesu.<\/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\" id=\"inflammation-in-the-body\">1. Protivnetni u\u010dinki<\/h3>\n\n\n\n<p>Eno od najbolj raziskanih podro\u010dij, povezanih z omega-3, je njihova vloga pri <strong>vnetnih procesih v telesu<\/strong>. Ti u\u010dinki so verjetno temelj njihovega pozitivnega vpliva na zdravje. Vnetje je zna\u010dilno za \u0161tevilne bolezni in zdravstvene te\u017eave, vklju\u010dno z alergijami, sr\u010dno-\u017eilnimi te\u017eavami in celo debelostjo. <strong>EPA<\/strong> in <strong>DHA<\/strong> imata zlasti protivnetne lastnosti. Pri vnetnih procesih sodelujeta na ve\u010d na\u010dinov.<\/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\">Kako EPA in DHA prispevata k vnetnim reakcijam?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pomagajo ustvarjati protivnetne snovi, kot so <strong>resolvini, protektini in maresini<\/strong>. Te molekule so klju\u010dnega pomena za <strong>zaustavitev vnetnih procesov<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/li>\n\n\n\n<li>Zmanj\u0161ujejo <strong>nastajanje pro-vnetnih spojin (prostaglandinov in levkotrienov)<\/strong>, ki nastajajo iz arahidonske kisline (ma\u0161\u010dobne kisline omega-6). <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/li>\n\n\n\n<li>Pomagajo zmanj\u0161ati aktivnost nekaterih genov, ki so odgovorni za vnetne procese. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/li>\n\n\n\n<li>Prispevajo k <strong>zmanj\u0161anju pro-vnetnih citokinov<\/strong>, kot sta TNF in interlevkin-6 (IL-6). <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/li>\n\n\n\n<li>Pomagajo zmanj\u0161ati nastajanje <strong>prostih radikalov<\/strong>, kar lahko dodatno zmanj\u0161a splo\u0161ni oksidativni stres v celicah.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Omenjeni mehanizmi so verjetno le del\u010dek na\u010dinov, kako ma\u0161\u010dobne kisline omega-3 pomagajo v <strong>boju proti vnetjem v telesu.<\/strong> Pomembne so dodatne raziskave, vendar \u017ee zdaj vemo, da so te snovi lahko koristne za tiste, ki trpijo zaradi <strong>vnetnih stanj<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Znanstvene \u0161tudije ka\u017eejo, da bi lahko ma\u0161\u010dobne kisline omega-3 igrale pomembno vlogo ne le pri prepre\u010devanju <strong>obi\u010dajnih prehladov in oku\u017eb<\/strong>, temve\u010d tudi pri huj\u0161ih boleznih. Za stanja, kot so nespecifi\u010dne vnetne \u010drevesne bolezni (Crohnova bolezen in ulcerozni kolitis), alergije ali celo nevrodegenerativne bolezni (Alzheimerjeva bolezen in druge), so zna\u010dilni vnetni procesi v telesu. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\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.sk\/blog\/wp-content\/uploads\/2023\/10\/IMG_8185-Edit-1124x749.jpg\" alt=\"Protivnetni u\u010dinki omega-3\" class=\"wp-image-502954\" title=\"Protivnetni u\u010dinki omega-3\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_8185-Edit-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_8185-Edit-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_8185-Edit-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_8185-Edit-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"cardiovascular-health\">2. Vpliv na zdravje srca in o\u017eilja<\/h3>\n\n\n\n<p>Verjetno ste \u017ee naleteli na informacije o tem, kako zdrave ma\u0161\u010dobe v obliki ma\u0161\u010dobnih kislin omega-3 koristijo va\u0161emu srcu. Raziskave na tem podro\u010dju se nadaljujejo, vendar zdaj \u017ee vemo, da morajo biti te snovi del va\u0161e prehrane, \u010de \u017eelite poskrbeti za <strong>zdravje srca in o\u017eilja.<\/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\">Kako ma\u0161\u010dobne kisline omega-3 vplivajo na zdravje srca in o\u017eilja?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pomagajo zni\u017eevati raven triacilglicerolov (TAG) v krvi<\/strong>. Omejujejo njihovo nastajanje in hkrati spodbujajo njihovo hitrej\u0161o odstranitev. Za doseganje optimalne ravni TAG si moramo prizadevati vsi, saj previsoka raven pove\u010duje tveganje za sr\u010dno-\u017eilne te\u017eave (na primer sr\u010dni infarkt) in <a href=\"https:\/\/gymbeam.si\/blog\/obcutljivost-za-inzulin-kako-ga-povecati-in-prepreciti-odpornost-na-inzulin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">odpornost na inzulin<\/a>. <span style=\"color: #ff6600;font-size: 1rem\">[22]<\/span><\/li>\n\n\n\n<li>Verjetno lahko <strong>pove\u010dajo raven <strong>(dobrega)<\/strong> holesterola HDL.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/li>\n\n\n\n<li>Sodelujejo pri <strong>zni\u017eevanju krvnega tlaka.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><\/li>\n\n\n\n<li>Imajo <strong>antitromboti\u010dni u\u010dinek<\/strong>, kar pomeni, da zmanj\u0161ujejo strjevanje krvi. \u0160tudije so pokazale, da to lahko pomaga prepre\u010diti nastajanje krvnih strdkov. <span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><\/li>\n\n\n\n<li>Pozitivno vplivajo na <strong>endotelijsko disfunkcijo<\/strong>, pri kateri se v steni \u017eil kopi\u010dijo ma\u0161\u010dobe, krvne celice in druge sestavine krvi. Zaradi tega lahko omega-3 pomagajo pri prepre\u010devanju ateroskleroze (zo\u017eitev arterij), ki obi\u010dajno vodi v stanja, kot so sr\u010dni infarkt ali mo\u017eganska kap.<\/li>\n\n\n\n<li>Verjetno imajo <strong>antiaritmi\u010dni u\u010dinek<\/strong> in pomagajo izbolj\u0161ati motnje sr\u010dnega ritma. Raziskave ka\u017eejo, da lahko neposredno vplivajo na prenos impulzov med celicami sr\u010dne mi\u0161ice. <span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/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>Vsi ti u\u010dinki ma\u0161\u010dobnih kislin omega-3, ki so bili ugotovljeni v znanstvenih \u0161tudijah, <strong>pozitivno vplivajo na zmanj\u0161anje umrljivosti zaradi bolezni srca in o\u017eilja<\/strong>. To je \u0161e bolj\u0161a novica, kot se zdi na prvi pogled. <strong>Ishemi\u010dna bolezen srca<\/strong> (ki povzro\u010di zmanj\u0161an pretok krvi v srcu), <strong>sr\u010dni infarkt, mo\u017eganska kap<\/strong> in druge bolezni srca in o\u017eilja so po podatkih Svetovne zdravstvene organizacije najpogostej\u0161i vzroki smrti na svetu. Zato je vse, kar lahko ubla\u017ei te te\u017eave, zelo pomembno. <span class=\"tadv-color\" 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\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"cancer-diseases\">3. Pomo\u010d v boju proti raku<\/h3>\n\n\n\n<p>Vloga ma\u0161\u010dobnih kislin omega-3 pri onkolo\u0161kih boleznih je \u017ee dolgo predmet raziskav. Rezultati so obetavni, saj postaja jasno, da bi lahko imele pomembno vlogo, tako pri <strong>prepre\u010devanju,<\/strong> kot pri <strong>zdravljenju raka<\/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\">Kako omega-3 ma\u0161\u010dobne kisline vplivajo na rakavo obolenje v telesu?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Njihovi <strong>protivnetni u\u010dinki<\/strong> so pomembni. Vnetje v telesu je eden od dejavnikov, ki prispevajo k razvoju raka, vnetno okolje pa je povezano z ve\u010d vrstami tumorjev. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/li>\n\n\n\n<li>Upo\u010dasnjujejo rast tumorjev s spodbujanjem <strong>apoptoze<\/strong>, ki pomeni smrt rakavih celic. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/li>\n\n\n\n<li>\u0160tudije ka\u017eejo, da lahko <strong>upo\u010dasnijo razmno\u017eevanje rakavih celic<\/strong>.<\/li>\n\n\n\n<li>Verjetno pove\u010dujejo u\u010dinkovitost celovitega zdravljenja raka. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/li>\n\n\n\n<li>Raziskave ka\u017eejo, da se lahko omega-3 vgradijo v <strong>membrane rakavih celic<\/strong> in s tem spremenijo njihove lastnosti. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/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>Raziskave ka\u017eejo, da bi lahko bile ma\u0161\u010dobne kisline omega-3 \u0161e posebej koristne pri <strong>raku debelega \u010drevesa<\/strong> <strong>in danke ter pri raku dojk<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[3,19]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/10\/Omega3-2-1-1-1124x750.jpg\" alt=\"Omega-3 in rakave bolezni\" class=\"wp-image-502970\" style=\"aspect-ratio:3\/2;object-fit:cover\" title=\"Omega-3 in rakave bolezni\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Omega3-2-1-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Omega3-2-1-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Omega3-2-1-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Omega3-2-1-1-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"brain-and-nervous-system\">4. Bistvenega pomena za mo\u017egane in \u017eiv\u010dni sistem<\/h3>\n\n\n\n<p>Ma\u0161\u010dobne kisline omega-3 so <strong>bistvena sestavina membran nevronov (\u017eiv\u010dnih celic)<\/strong>. Zato so potrebne za pravilno delovanje <strong>\u017eiv\u010dnega sistema<\/strong> in <strong>mo\u017eganov<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ma\u0161\u010dobne kisline omega-3, ki so del nevronov, so klju\u010dne za prenos signalov med njimi in imajo pomembno vlogo pri delovanju receptorjev. Vplivajo lahko na to, kateri encimi se ve\u017eejo na celico in kako u\u010dinkovito celice komunicirajo med seboj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Danes vemo, da je <strong>dokozaheksaenojska kislina (DHA)<\/strong> \u0161e posebej pomembna za optimalno delovanje mo\u017eganov. Povezana je celo z izbolj\u0161anjem <strong>kognitivnih funkcij<\/strong>, vklju\u010dno s spominom in sposobnostjo u\u010denja. Raziskave ka\u017eejo tudi na povezavo z manj\u0161im tveganjem za <strong>Alzheimerjevo bolezen<\/strong> in druge oblike demence, za katere je zna\u010dilen upad kognitivnih sposobnosti. Zdi se, da imajo ljudje z Alzheimerjevo boleznijo ni\u017eje ravni DHA v primerjavi s tistimi, ki te bolezni nimajo. <span class=\"tadv-color\" style=\"color: #ff6600\">[5,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nootropiki so koristni tudi za delovanje mo\u017eganov. O njih si lahko preberete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/nootropiki-za-izboljsanje-funkcij-mozganov-in-spomina-ki-jih-morate-poznati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nootropiki: Snovi za izbolj\u0161anje koncentracije in spomina. Katere so najbolj\u0161i?<\/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\" id=\"muscles\">5. Lahko pomaga pri rasti in regeneraciji mi\u0161ic<\/h3>\n\n\n\n<p>Omega-3 ne vplivajo le na mo\u017egane in srce, temve\u010d tudi na <strong>delovanje mi\u0161ic<\/strong>. Verjetno pomagajo pri regeneraciji mi\u0161ic, nastajanju novih mi\u0161i\u010dnih vlaken in zmanj\u0161evanju po\u0161kodb mi\u0161ic.<\/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\">Kako omega-3 vplivajo na mi\u0161ice?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Verjetno vplivajo na <strong>sintezo beljakovin<\/strong> in prispevajo k nastajanju novih telesnih beljakovin, kar bi lahko imelo vlogo pri izgradnji mi\u0161i\u010dne mase.<\/li>\n\n\n\n<li>Njihovi <strong>protivnetni u\u010dinki<\/strong> lahko pomagajo pri okrevanju mi\u0161ic.<\/li>\n\n\n\n<li>\u0160tudije jih povezujejo <strong>z zmanj\u0161anjem po\u0161kodb mi\u0161ic<\/strong>, kot je ni\u017eja raven kreatin kinaze, ki se obi\u010dajno pove\u010da pri po\u0161kodbah mi\u0161ic. Omega-3 bi tako lahko bile koristne, na primer, med zahtevnim treningom mo\u010di. <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span><\/li>\n\n\n\n<li>Obetavni u\u010dinki ma\u0161\u010dobnih kislin omega-3 so o\u010ditni pri starej\u0161ih osebah, ki trpijo za <strong>sarkopenijo<\/strong>. To je stanje, za katero je zna\u010dilno postopno zmanj\u0161evanje koli\u010dine in funkcije mi\u0161ic, kar je pogosto povezano z resnimi zdravstvenimi te\u017eavami in celo vi\u0161jo stopnjo umrljivosti. Zdi se, da imajo ma\u0161\u010dobne kisline omega-3 pozitiven u\u010dinek, deloma zaradi protivnetnih lastnosti in vpliva na proizvodnjo novih mi\u0161i\u010dnih beljakovin. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/li>\n\n\n\n<li>Pri starej\u0161i populaciji se omega-3 omenjajo tudi v povezavi z <strong>anabolno odpornostjo<\/strong>. To stanje vodi do zmanj\u0161anega odziva na vnos beljakovin in telesno dejavnost, zaradi \u010desar je te\u017eje zgraditi nove mi\u0161ice. Omega-3 bi lahko imele v takih primerih ugoden u\u010dinek. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/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>Kar zadeva mi\u0161i\u010dno maso, omega-3 dejansko ka\u017eejo obetavne u\u010dinke na \u0161tevilnih podro\u010djih. Koristijo lahko tudi <strong>\u0161portnikom<\/strong>, ki si prizadevajo za <strong>mi\u0161i\u010dno rast in optimalno regeneracijo mi\u0161ic<\/strong>. Seveda so le \u010de\u0161nja na torti, a so lahko koristen dodatek na poti do \u017eelene postave.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega imajo lahko omega-3 pomembno vlogo pri odpravljanju resnih zdravstvenih te\u017eav. \u010ceprav je potrebnih ve\u010d raziskav, se omega-3 trenutno uporabljajo pri osebah s <strong>kaheksijo<\/strong>, zapletenim sindromom, ki je pogost pri <strong>bolnikih z rakom<\/strong> in vodi v splo\u0161no izgubo mi\u0161ic in podhranjenost, zaradi \u010desar se mo\u010dno poslab\u0161a splo\u0161no zdravje. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/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>Temelj u\u010dinkovitega pridobivanja mi\u0161ic je dobro strukturirana prehrana in na\u010drt treninga. Ve\u010d informacij o tem najdete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kaj jesti in kako telovaditi, da boste kon\u010dno pridobili mi\u0161ice?<\/strong><\/a><\/li>\n\n\n\n<li>Okrevanje je enako pomembno tudi pri treningu za mo\u010d. Kako poskrbeti za utrujene mi\u0161ice, si lahko preberete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako z masa\u017eno pi\u0161tolo in drugimi orodji podpreti okrevanje<\/strong><\/a>?<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/10\/DSC02494-1-1124x843.jpg\" alt=\"Vpliv omega-3 na mi\u0161ice\" class=\"wp-image-502986\" style=\"aspect-ratio:3\/2;object-fit:cover\" title=\"Vpliv omega-3 na mi\u0161ice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/DSC02494-1-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/DSC02494-1-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/DSC02494-1-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/DSC02494-1-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"eye-health\">6. Pomo\u010d pri izbolj\u0161anju zdravja o\u010di<\/h3>\n\n\n\n<p>Ma\u0161\u010dobne kisline omega-3, zlasti DHA, so bistvene sestavine <strong>krvnih \u017eil v mre\u017enici<\/strong>. Potrebne so za optimalno stanje o\u010di in vida. <span class=\"tadv-color\" style=\"color: #ff6600\">[17,22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160tudije ka\u017eejo, da so lahko koristne pri te\u017eavah, povezanih s <strong>suhimi o\u010dmi<\/strong>, in morda celo pomagajo pri prepre\u010devanju degeneracije rumene pege, ki je glavni vzrok slepote pri starej\u0161ih ljudeh. DHA ima klju\u010dno vlogo, kot sestavni del celi\u010dnih membran, EPA pa je bistvena za prepre\u010devanje vnetij v mre\u017enici. <span class=\"tadv-color\" style=\"color: #ff6600\">[6,14,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ma\u0161\u010dobne kisline omega-3 niso edina hranila, ki so pomembna za zdravje o\u010di. Druga pomembna hranila so <a href=\"https:\/\/gymbeam.si\/vitamin-a-retinol-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin A<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/beta-karoten-rastlinski-vir-vitamina-a-ne-samo-za-nase-oci-in-kozo\/\" class=\"ek-link\">betakaroten<\/a> in druge spojine, ki lahko v kombinaciji prispevajo k za\u0161\u010diti o\u010di.<\/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\" id=\"pregnancy-and-breastfeeding\">7. Pomembno med nose\u010dnostjo in dojenjem<\/h3>\n\n\n\n<p>Omega-3 ma\u0161\u010dobne kisline so eno od hranil, ki jih je priporo\u010dljivo dodajati med <strong>nose\u010dnostjo<\/strong> in <strong>dojenjem<\/strong>. Imajo pomembno <strong>vlogo pri rasti in razvoju ploda ter razvoju otrokovega \u017eiv\u010dnega sistema<\/strong>. \u0160tudije ka\u017eejo, da je ustrezen vnos ma\u0161\u010dobnih kislin omega-3, zlasti DHA, v materini prehrani med nose\u010dnostjo in dojenjem povezan z <strong>bolj\u0161im zdravjem njihovih otrok<\/strong>. DHA je <strong>naravna sestavina materinega mleka<\/strong>, v dr\u017eavah Evropske unije pa je celo obvezno dodajanje DHA v za\u010detne formule za dojen\u010dke. <span class=\"tadv-color\" style=\"color: #ff6600\">[11,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d informacij o drugih pomembnih hranilih med nose\u010dnostjo in dojenjem najdete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017denske in prehrana: Najpomembnej\u0161i vitamini in minerali za zdravje in lepoto<\/strong><\/a>.<\/p>\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.sk\/blog\/wp-content\/uploads\/2023\/10\/IMG-20200608-WA0010-1124x749.jpg\" alt=\"Omega-3 za nose\u010dnost in dojenje\" class=\"wp-image-503002\" style=\"aspect-ratio:3\/2;object-fit:cover\" title=\"Omega-3 za nose\u010dnost in dojenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG-20200608-WA0010-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG-20200608-WA0010-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG-20200608-WA0010-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG-20200608-WA0010.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. Druge mo\u017ene koristi ma\u0161\u010dobnih kislin omega-3<\/h3>\n\n\n\n<p>Ma\u0161\u010dobne kisline omega-3 so res vsestranski pomo\u010dniki, njihove obetavne pozitivne u\u010dinke pa lahko opazimo tudi na razli\u010dnih drugih podro\u010djih.<\/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\">Na kaj \u0161e lahko vplivajo ta hranila?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0160tudije ka\u017eejo, da lahko zmanj\u0161ajo tudi tveganje za <strong>depresijo<\/strong> in druge psihiatri\u010dne motnje. Ta potencialni antidepresivni u\u010dinek se pripisuje predvsem eikozapentaenski kislini v odmerku pribli\u017eno 1 g na dan. <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/li>\n\n\n\n<li>Koristi ma\u0161\u010dobnih kislin omega-3 se ka\u017eejo tudi pri drugih du\u0161evnih motnjah, kot sta <strong>bipolarna motnja<\/strong> in <strong>shizofrenija<\/strong>. <span style=\"color: #ff6600;font-size: 1rem\">[22]<\/span><\/li>\n\n\n\n<li>Raziskave ka\u017eejo celo na povezavo z laj\u0161anjem simptomov <strong>ADHD<\/strong> (motnje pomanjkanja pozornosti\/hiperaktivnosti). <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/li>\n\n\n\n<li>Zadostno u\u017eivanje omega-3 med nose\u010dnostjo je lahko povezano z manj\u0161o pojavnostjo <strong>alergij pri otrocih<\/strong>. <span style=\"color: #ff6600;font-size: 1rem\">[19]<\/span><\/li>\n\n\n\n<li>Ma\u0161\u010dobne kisline omega-3 lahko pomagajo pri te\u017eavah z <a href=\"https:\/\/gymbeam.si\/blog\/kako-se-znebiti-aken-manj-stresa-zdrava-teza-in-dobra-higiena-lahko-pomagajo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>aknami<\/strong><\/a>, pri \u010demer imajo klju\u010dno vlogo njihovi protivnetni u\u010dinki. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/li>\n\n\n\n<li>Obetavni u\u010dinki se ka\u017eejo tudi pri <strong>revmatoidnem artritisu<\/strong>, avtoimunski bolezni, za katero je zna\u010dilno kroni\u010dno vnetje sklepov. V nekaterih \u0161tudijah je bilo celo ugotovljeno, da omega-3 <strong>zmanj\u0161ujejo bole\u010dine v sklepih<\/strong> pri tej bolezni in so lahko del u\u010dinkovite <a href=\"https:\/\/gymbeam.si\/hrana-za-sklepe\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prehrane za sklepe<\/a>.<span style=\"color: #ff6600;font-size: 1rem\">[19,22]<\/span><\/li>\n\n\n\n<li>Zaradi svojih vsestranskih u\u010dinkov so pomembne tudi za <a href=\"https:\/\/gymbeam.si\/blog\/anti-ageing-in-zdravo-staranje-kako-poskrbeti-za-svoje-telo-ter-ohraniti-zdravje-in-mladosten-videz\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zdravo staranje in prepre\u010devanje staranja<\/strong><\/a>.<\/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=\"Kje_najdemo_mascobne_kisline_omega-3\"><\/span>Kje najdemo ma\u0161\u010dobne kisline omega-3?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ma\u0161\u010dobne kisline omega-3 najdemo v \u017eivilih rastlinskega in \u017eivalskega izvora. Esencialna <strong>alfa-linolenska kislina (ALA)<\/strong> je prisotna v lanenem olju, <a href=\"https:\/\/gymbeam.si\/bio-rjava-lanena-semena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lanenih semenih<\/a>, <a href=\"https:\/\/gymbeam.si\/orehi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orehih<\/a>, <a href=\"https:\/\/gymbeam.si\/chia-semena-gymbeam.html\" class=\"ek-link\">semenih chia<\/a>, olju p\u0161eni\u010dnih kal\u010dkov ali repi\u010dnem olju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>DHA (dokozaheksaenojska kislina)<\/strong> in <strong>EPA (eikozapentaenojska kislina)<\/strong> pa sta v \u017eivilih \u017eivalskega izvora, zlasti v mastnih morskih <a href=\"https:\/\/gymbeam.si\/ribe\" class=\"ek-link\"><strong>ribah<\/strong><\/a>, kot so <strong>sku\u0161a, losos<\/strong> in <strong>sled.<\/strong> <a href=\"https:\/\/gymbeam.si\/premium-omega-3-250-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ribje olje<\/a> je prav tako odli\u010den vir teh ma\u0161\u010dobnih kislin omega-3.<\/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\">Kak\u0161na je povpre\u010dna vsebnost omega-3 v razli\u010dnih ribah?<\/h3>\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\">Omega-3 (g \/ 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\">In\u010duni<\/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\"><a href=\"https:\/\/gymbeam.si\/sardine-v-slanici-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sardine<\/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\">Sled<\/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\"><a href=\"https:\/\/gymbeam.si\/tuna-v-slanici-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tuna<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">0,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Trska<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\">[20]<\/span><\/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=\"Koliko_mascobnih_kislin_omega-3_morate_zauziti_dnevno\"><\/span>Koliko ma\u0161\u010dobnih kislin omega-3 morate zau\u017eiti dnevno?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Evropska agencija za varnost hrane (EFSA)<\/strong> priporo\u010da, da zdravi odrasli zau\u017eijejo <strong>250 mg EPA in DHA dnevno<\/strong>. Nose\u010dnice naj bi po priporo\u010dilih EFSA zau\u017eile \u0161e dodatnih <strong>100-200 mg DHA<\/strong>. <strong>Alfa-linolenska kislina (ALA)<\/strong> naj bi predstavljala <strong>0,5 % celotnega dnevnega energijskega vnosa (TEI)<\/strong>. Za referen\u010dni vnos 2000 kcal to pomeni pribli\u017eno 1 g ALA. <span style=\"color: #ff6600;font-size: 1rem\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V 100 gramih sku\u0161e je na primer do 1700 mg omega-3, kar je skoraj sedemkrat ve\u010d od priporo\u010denega dnevnega vnosa. Doseganje teh optimalnih koli\u010din ni posebej zahtevno, saj, kot vidite, zadostuje u\u017eivanje porcije rib dvakrat na teden.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dru\u0161tvo za prehrano nem\u0161ko govore\u010dih dr\u017eav (DACH)<\/strong> nima posebnih priporo\u010dil za vnos EPA in DHA, navaja pa 0,5 % TEI za <strong>alfa-linolensko kislino<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[21]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/10\/DSC02485-1124x843.jpg\" alt=\"Priporo\u010deni dnevni vnos omega-3\" class=\"wp-image-503018\" style=\"aspect-ratio:3\/2;object-fit:cover\" title=\"Priporo\u010deni dnevni vnos omega-3\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/DSC02485-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/DSC02485-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/DSC02485-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/DSC02485-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Razmerje med ma\u0161\u010dobnimi kislinami omega-3 in omega-6<\/h3>\n\n\n\n<p>Verjetno ste \u017ee sli\u0161ali, da je v prehrani pomembno vzdr\u017eevati ravnovesje med ma\u0161\u010dobnimi kislinami omega-3 in omega-6 ter tako obvladovati njihove pozitivne in morebitne negativne u\u010dinke. Priporo\u010deno razmerje je na primer <strong>5:1 v korist ma\u0161\u010dobnih kislin omega-6<\/strong>. Vendar je pri dana\u0161nji tipi\u010dni zahodni prehrani to razmerje bli\u017eje razmerju <strong>20:1<\/strong>, kar lahko pove\u010da tveganje za vnetne procese v telesu. <span class=\"tadv-color\" style=\"color: #ff6600\">[12,15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato je priporo\u010dljivo zmanj\u0161ati dele\u017e ma\u0161\u010dobnih kislin omega-6 in pove\u010dati koli\u010dino ma\u0161\u010dobnih kislin omega-3. Pri tem se ni treba osredoto\u010dati na to\u010dno dolo\u010dene \u0161tevilke, temve\u010d na <strong>izbiro pravih \u017eivil v pravih koli\u010dinah<\/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\">Kako dose\u010di optimalen vnos ma\u0161\u010dobnih kislin omega-3 in omega-6?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Redno u\u017eivajte <strong>mastne morske ribe<\/strong>, najbolje <strong>dvakrat do trikrat na teden<\/strong>.<\/li>\n\n\n\n<li>V prehrano vklju\u010dite <strong>lanena semena, orehe, semena chia<\/strong> in druge <strong>rastlinske vire ma\u0161\u010dobnih kislin omega-3<\/strong>.<\/li>\n\n\n\n<li>\u010ce s prehrano ne morete zadovoljiti potreb po omega-3, razmislite o <a href=\"https:\/\/gymbeam.si\/omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>prehranskih dopolnilih<\/strong><\/a>.<\/li>\n\n\n\n<li>Delno omejite \u017eivila, ki vsebujejo veliko ma\u0161\u010dobnih kislin omega-6 (npr. son\u010dni\u010dno olje za kuhanje) in jih nadomestite z \u017eivili, ki vsebujejo ve\u010d ma\u0161\u010dobnih kislin omega-3. V tem primeru lahko son\u010dni\u010dno olje zamenjate, na primer, z repi\u010dnim oljem.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vas zanima ve\u010d podrobnosti o optimalnem vnosu ma\u0161\u010dobnih kislin omega-3 in omega-6? Oglejte si na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kaksno-kolicino-zdravih-mascob-morate-zauziti-kolicina-omega-3-je-pomembnejsa-od-razmerja-z-omega-6\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Koliko zdravih ma\u0161\u010dob zau\u017eiti? Koli\u010dina ma\u0161\u010dobnih kislin omega-3 je pomembnej\u0161a od razmerja do ma\u0161\u010dobnih kislin 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_se_kaze_pomanjkanje_mascobnih_kislin_omega-3\"><\/span>Kako se ka\u017ee pomanjkanje ma\u0161\u010dobnih kislin omega-3?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pomanjkanje ma\u0161\u010dobnih kislin omega-3 ni povezano s huj\u0161imi zdravstvenimi te\u017eavami, vendar se lahko ka\u017ee na razli\u010dne na\u010dine. Povzro\u010di lahko te\u017eave s ko\u017eo in ve\u010djo dovzetnost za oku\u017ebe. Dolgoro\u010dno lahko pove\u010da tveganje za <strong>kroni\u010dne bolezni<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zanimivo je, da tudi \u010de s prehrano ne bi zau\u017eili omega-3, to ne bi povzro\u010dilo resnih zdravstvenih zapletov. Na\u0161e telo ima namre\u010d <strong>mehanizme za vzdr\u017eevanje vsaj minimalne ravni omega-3 v telesu<\/strong>. Kadar je na primer vnos DHA zelo nizek, pride do naravne pretvorbe alfa-linolenske kisline v to ma\u0161\u010dobno kislino. <span class=\"tadv-color\" style=\"color: #ff6600\">[19,22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ceprav ni \u017eivljenjsko nevarnih scenarijev, je lahko blago pomanjkanje omega-3 \u0161e vedno opazno. Zato je priporo\u010dljivo, da jih v zadostnih koli\u010dinah vklju\u010dite v vsakodnevno prehrano. \u010ce vas zanima, ali so <strong>va\u0161e ravni<\/strong> v optimalnem obmo\u010dju, lahko razmislite o <a href=\"https:\/\/gymbeam.si\/drugi-testi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>diagnosti\u010dnem testu<\/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\">Kdo lahko zau\u017eije premalo ma\u0161\u010dobnih kislin omega-3?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/katerih-hranil-pri-veganih-najbolj-primanjkuje-in-kako-jih-dopolniti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vegani<\/a>, vegetarijanci in vsi, ki iz prehrane izklju\u010dujejo ribe ali jih u\u017eivajo poredko.<\/li>\n\n\n\n<li><strong>Starej\u0161i posamezniki<\/strong>, pri katerih je skupni vnos hrane manj\u0161i in absorpcija hranil iz prebavnega trakta slab\u0161a.<\/li>\n\n\n\n<li><strong>Nose\u010dnice in doje\u010de matere<\/strong>, ki imajo naravno ve\u010djo potrebo po ma\u0161\u010dobnih kislinah omega-3.<\/li>\n\n\n\n<li>Osebe z diagnozami, kot so <strong>vnetna<\/strong> ali <strong>onkolo\u0161ka obolenja<\/strong>, pri katerih je potreba po omega-3 lahko ve\u010dja.<\/li>\n<\/ul>\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.sk\/blog\/wp-content\/uploads\/2023\/10\/IMG_8172-Edit-1124x749.jpg\" alt=\"Znaki pomanjkanja omega-3\" class=\"wp-image-503034\" style=\"aspect-ratio:3\/2;object-fit:cover\" title=\"Znaki pomanjkanja omega-3\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_8172-Edit-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_8172-Edit-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_8172-Edit-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/IMG_8172-Edit-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=\"Bi_morali_dopolnjevati_mascobne_kisline_omega-3_in_kako_to_storiti\"><\/span>Bi morali dopolnjevati ma\u0161\u010dobne kisline omega-3 in kako to storiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot vedno je temelj raznolika prehrana, bogata s hrano, ki vsebuje ma\u0161\u010dobne kisline omega-3, kot so <strong>mastne morske ribe ali njihovi rastlinski viri<\/strong>. \u010ce jih ne u\u017eivate redno ali \u010de \u017eelite zagotoviti, da resni\u010dno zau\u017eijete dovolj ma\u0161\u010dobnih kislin omega-3, pridejo v po\u0161tev prehranska dopolnila.<\/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\">V kak\u0161nih oblikah so na voljo omega-3?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.si\/omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kapsule ribjega olja<\/a><\/strong>: Kapsule vsebujejo ribje olje in so pogost na\u010din dopolnjevanja omega-3.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/olje-iz-jeter-trske-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kapsule z oljem iz jeter trske<\/strong><\/a>: Kapsule vsebujejo visokokakovostno olje iz jeter trske.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/premium-omega-3-250-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Teko\u010de ribje olje<\/strong><\/a>: Ribje olje je na voljo tudi v teko\u010di obliki.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/vegan-omega-3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Olje iz alg<\/strong><\/a>: Za vegane je primerno olje alg, saj izvira iz morskih alg.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dodatke omega-3 v teh oblikah lahko jemljete <strong>kadar koli \u010dez dan<\/strong>. Da bi pove\u010dali njihovo absorpcijo in izkoristek, jih je <strong>priporo\u010dljivo jemati z obroki<\/strong>.<\/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\">Ali je jemanje ma\u0161\u010dobnih kislin omega-3 varno?<\/h3>\n\n\n\n<p>Zgornja meja vnosa ma\u0161\u010dobnih kislin omega-3 ni dolo\u010dena. Vendar pa na podlagi raziskav domnevamo, da bi lahko previsok vnos, pribli\u017eno 900 mg EPA in 600 mg DHA dnevno, pri nekaterih posameznikih <strong>zaviral imunski odziv.<\/strong> \u0160e ve\u010dji odmerki bi lahko pove\u010dali <strong>tveganje za krvavitve,<\/strong> saj ma\u0161\u010dobne kisline omega-3 sodelujejo pri zmanj\u0161evanju strjevanja krvi. Pomembno je poudariti, da ti visoki odmerki znatno presegajo priporo\u010dene vrednosti vnosa. <strong>Redno u\u017eivanje manj\u0161ih odmerkov v okviru priporo\u010denega vnosa velja za varno in koristno.<\/strong><\/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\">Ali lahko omega-3 vplivajo na zdravila?<\/h3>\n\n\n\n<p>Tako kot \u0161tevilne druge snovi se tudi ma\u0161\u010dobne kisline omega-3 morda ne ujemajo z vsemi zdravili. Na primer, <strong>zdravila za red\u010denje krvi,<\/strong> kot je varfarin, lahko negativno vplivajo v kombinaciji z omega-3. Varfarin zmanj\u0161uje strjevanje krvi, in ker imajo omega-3 podobne u\u010dinke, bi njihova kombinacija lahko <strong>povzro\u010dila prekomerno krvavitev<\/strong>. <span class=\"tadv-color\" 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ma\u0161\u010dobne kisline omega-3 so bistvene sestavine prehrane, potrebne za delovanje in vzdr\u017eevanje telesa. Imajo klju\u010dno vlogo pri <strong>delovanju mo\u017eganov, zdravju srca in boju proti vnetjem<\/strong>. Poleg tega postaja njihov vpliv na \u0161tevilna druga podro\u010dja zdravja vse bolj o\u010diten. Skorajda ni nikogar med nami, ki ne bi imel koristi od njihovega zadostnega vnosa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato je dobro v prehrano vklju\u010diti <strong>mastne morske ribe<\/strong> ali <strong>rastlinske vire ma\u0161\u010dobnih kislin omega-3<\/strong>. Vnos lahko pove\u010date tudi z rednim u\u017eivanjem visokokakovostnih prehranskih dopolnil.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In kak\u0161en je va\u0161 vnos ma\u0161\u010dobnih kislin omega-3? \u010ce vas je ta \u010dlanek spodbudil k izbolj\u0161anju prehrane ali vam je dal nove in dragocene informacije, jih ne zadr\u017eujte zase; delite jih s prijatelji in dru\u017eino.<\/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.com\/omega-3-fatty-acids\" 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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-fats\" 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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ma\u0161\u010dobne kisline omega-3 so nekaj, \u010desar v svoji prehrani ne smete zanemariti. Koristijo va\u0161emu srcu, mo\u017eganom in mi\u0161icam. V dana\u0161njem \u010dlanku bomo razkrili njihove druge prednosti in kako jih lahko vklju\u010dite v svojo prehrano.<\/p>\n","protected":false},"author":156,"featured_media":502934,"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":[118],"tags":[7497,6987,6507,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-505705","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-mascoba","9":"tag-omega-3-sl","10":"tag-prehranska-dopolnila","11":"tag-zdrav-zivljenjski-slog","12":"tag-zdravje","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Omega-3 ma\u0161\u010dobne kisline: Kako vplivajo na mo\u017egane, srce, o\u010di ter mi\u0161ice in kako jih jemati? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ma\u0161\u010dobne kisline omega-3 so bistvenega pomena za srce, mo\u017egane in rast mi\u0161ic. 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