{"id":626,"date":"2011-12-06T21:00:17","date_gmt":"2011-12-06T20:00:17","guid":{"rendered":"https:\/\/viscojis.cz\/teens\/2011\/12\/06\/174\/"},"modified":"2025-02-07T15:11:33","modified_gmt":"2025-02-07T14:11:33","slug":"174","status":"publish","type":"post","link":"https:\/\/viscojis.cz\/teens\/174\/","title":{"rendered":"Omega-3 mastn\u00e9 kyseliny \u2013 nepostradateln\u00e1 \u017eivina pro zdrav\u00ed"},"content":{"rendered":"<p><span style=\"color: #003399\">Co jsou omega-3 mastn\u00e9 kyseliny, pro\u010d jsou tak d\u016fle\u017eit\u00e9 pro na\u0161e zdrav\u00ed, ve kter\u00fdch potravin\u00e1ch se skr\u00fdvaj\u00ed a kolik bychom jich m\u011bli j\u00edst.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>Omega-3 mastn\u00e9 kyseliny (omega-3 MK) jsou p\u0159irozenou sou\u010d\u00e1st\u00ed n\u011bkter\u00fdch rostlinn\u00fdch <span class='tooltipsall tooltipsincontent classtoolTips297'>olej\u016f<\/span> a ryb\u00edho tuku. Pat\u0159\u00ed mezi mastn\u00e9 kyseliny nenasycen\u00e9. Od tzv. <span class='tooltipsall tooltipsincontent classtoolTips48'><span class='tooltipsall tooltipsincontent classtoolTips48'>omega-6<\/span> mastn\u00fdch kyselin<\/span> se li\u0161\u00ed polohou n\u00e1sobn\u00e9 vazby. Lidsk\u00e9 t\u011blo nedok\u00e1\u017ee tyto omega-3 MK a <span class='tooltipsall tooltipsincontent classtoolTips48'>omega-6<\/span> MK vyr\u00e1b\u011bt, proto je mus\u00edme p\u0159ijmout z&nbsp;potravy \u2013 jsou pro n\u00e1s nezbytnou neboli esenci\u00e1ln\u00ed \u017eivinou. <\/p>\n<p>&nbsp;<\/p>\n<p><strong>Omega-3 mastn\u00e9 kyseliny? M\u00e1lo zn\u00e1m\u00e9, ale nezbytn\u00e9!<\/strong><\/p>\n<p>Abychom byli zdrav\u00ed, m\u011bli bychom omega-3 a <span class='tooltipsall tooltipsincontent classtoolTips48'>omega-6<\/span> MK p\u0159ij\u00edmat i ve spr\u00e1vn\u00e9m pom\u011bru \u2013 <span class='tooltipsall tooltipsincontent classtoolTips48'>omega-6<\/span> MK m\u00e1 b\u00fdt nejv\u00fd\u0161e 5x v\u011bt\u0161\u00ed mno\u017estv\u00ed ne\u017e omega-3 MK. Proto je d\u016fle\u017eit\u00e9 vyb\u00edrat si oleje a na olej bohat\u00e9 potraviny i podle pom\u011bru omega MK v&nbsp;nich obsa\u017een\u00fdch.<\/p>\n<p>K&nbsp;nejv\u00fdznamn\u011bj\u0161\u00edm omega-3 MK pro na\u0161e zdrav\u00ed pat\u0159\u00ed kyselina alfa-linolenov\u00e1 (ALA), eikosapentaenov\u00e1 (<span class='tooltipsall tooltipsincontent classtoolTips327'>EPA<\/span>) a dokosahexaenov\u00e1 (<span class='tooltipsall tooltipsincontent classtoolTips326'>DHA<\/span>).<\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u010c\u00edm jsou n\u00e1m omega-3 mastn\u00e9 kyseliny prosp\u011b\u0161n\u00e9?<\/strong><\/p>\n<ul>\n<li>Omega-3 MK maj\u00ed na na\u0161e zdrav\u00ed opravdu velk\u00fd rozsah \u00fa\u010dink\u016f. Pom\u00e1haj\u00ed nap\u0159\u00edklad zvy\u0161ovat imunitu a zlep\u0161it odpov\u011b\u010f t\u011bla na z\u00e1n\u011bt (p\u016fsob\u00ed hojiv\u011b a protiz\u00e1n\u011btliv\u011b), urychluj\u00ed hojen\u00ed ran, sni\u017euj\u00ed teplotu, hladinu <a href=\"https:\/\/viscojis.cz\/teens\/128\/\" target=\"_blank\" rel=\"noopener\">LDL <span class='tooltipsall tooltipsincontent classtoolTips188'>cholesterolu<\/span> <\/a>v krvi a krevn\u00ed tlak.<\/li>\n<li>U diabetik\u016f, kte\u0159\u00ed maj\u00ed v&nbsp;j\u00eddeln\u00ed\u010dku dostatek omega-3 MK, doch\u00e1z\u00ed ke zm\u00edrn\u011bn\u00ed pot\u00ed\u017e\u00ed a m\u00e9n\u011b \u010dasto se u nich rozvinou c\u00e9vn\u00ed komplikace cukrovky (v\u00edce se o cukrovce do\u010dtete <a href=\"https:\/\/viscojis.cz\/teens\/138\/\" target=\"_blank\" rel=\"noopener\">zde<\/a>).<\/li>\n<li>Omega-3 MK maj\u00ed v\u00fdznamn\u00fd vliv na ochranu srdce a c\u00e9v, tak\u017ee sni\u017euj\u00ed riziko po\u0161kozen\u00ed c\u00e9v ateroskler\u00f3zou a sni\u017euj\u00ed v\u00fdskyt srde\u010dn\u00edho infarktu a mozkov\u00e9 mrtvice. Srdce chr\u00e1n\u00ed omega-3 MK tak\u00e9 p\u0159ed arytmi\u00ed (poruchou srde\u010dn\u00edho rytmu).<\/li>\n<li>Tak\u00e9 n\u00e1\u0161 mozek a cel\u00e1 nervov\u00e1 soustava jsou p\u0159\u00edzniv\u011b ovlivn\u011bn\u00e9 dostatkem omega-3 MK. Zlep\u0161uje se pam\u011b\u0165, vztah ke spole\u010dnosti i n\u00e1ladov\u00e1 vyrovnanost, kles\u00e1 riziko Alzheimerovy choroby. U n\u011bkter\u00fdch psychick\u00fdch onemocn\u011bn\u00ed doch\u00e1z\u00ed ke zlep\u0161en\u00ed (nap\u0159. deprese nebo schizofrenie).<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Kde omega-3 mastn\u00e9 kyseliny najdeme a kolik takov\u00fdch potravin m\u00e1me j\u00edst?<\/strong><\/p>\n<ul>\n<li>Nejlep\u0161\u00edm zdrojem omega-3 MK jsou tu\u010dn\u011bj\u0161\u00ed mo\u0159sk\u00e9 ryby (losos, sle\u010f, makrela, pstruh) a jin\u00ed mo\u0159\u0161t\u00ed \u017eivo\u010dichov\u00e9, d\u00e1le vla\u0161sk\u00e9 o\u0159echy, \u0159epka, s\u00f3ja (a oleje z&nbsp;nich), ln\u011bn\u00fd a konopn\u00fd olej.<\/li>\n<li>Abychom m\u011bli dostatek omega-3 MK, sta\u010d\u00ed j\u00edst alespo\u0148 2x t\u00fddn\u011b tu\u010dn\u011bj\u0161\u00ed mo\u0159sk\u00e9 ryby a k&nbsp;tomu za\u0159adit alespo\u0148 ob\u010das do j\u00eddeln\u00ed\u010dku&nbsp;vla\u0161sk\u00e9 o\u0159echy, s\u00f3ju, r\u016fzn\u00e1 sem\u00ednka a dal\u0161\u00ed o\u0159echy.<\/li>\n<li>Z&nbsp;<span class='tooltipsall tooltipsincontent classtoolTips297'>olej\u016f<\/span> bychom m\u011bli pou\u017e\u00edvat p\u0159edev\u0161\u00edm olej \u0159epkov\u00fd a olivov\u00fd, jen v\u00fdjime\u010dn\u011b slune\u010dnicov\u00fd. Ob\u010das pak je\u0161t\u011b m\u016f\u017eeme pou\u017e\u00edt t\u0159eba do sal\u00e1t\u016f olej ln\u011bn\u00fd nebo konopn\u00fd. Ty je ale pot\u0159eba uchov\u00e1vat v&nbsp;ledni\u010dce, aby se omega-3 MK nerozkl\u00e1daly.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Zaj\u00edmavost na z\u00e1v\u011br<\/strong><\/p>\n<p>Ve studii zam\u011b\u0159en\u00e9 na \u00fa\u010dinky omega-3 MK na srdce a c\u00e9vy se zjistilo, \u017ee u\u017e p\u0159\u00edjem 35 g tu\u010dn\u00e9ho ryb\u00edho masa denn\u011b sta\u010d\u00ed ke sn\u00ed\u017een\u00ed rizika srde\u010dn\u011b c\u00e9vn\u00edch chorob na polovinu!<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><span><em><strong>Pou\u017eit\u00e1 literatura<\/strong><\/em><\/span><\/p>\n<p><span><em>Mourek, J. a kolektiv: Mastn\u00e9 kyseliny omega-3 &#8211; zdrav\u00ed a v\u00fdvoj. 1. vyd\u00e1n\u00ed, 2007, Triton s.r.o., Praha,176s.<\/em><\/span><br \/><span><em>\u017d\u00e1k A., Tvrzick\u00e1 E., Zeman, M., Vecka, M.: Patofyziologie a klinick\u00fd v\u00fdznam v\u00edcenenasycen\u00fdch mastn\u00fdch kyselin \u0159ady n-3., \u010casopis l\u00e9ka\u0159\u016f \u010desk\u00fdch, 2005, \u010d. 144 (p\u0159\u00edloha 1), s. 6-18.<\/em><\/span><br \/><span><em>Daviglus, M. L., Stamler, J., Orencia, A. J., a kol.: Fish consumption and the 30-year risk of fatal myocardial infarction (Western Electric Study), N Engl J Med 1997;336:,p.1046-53.<\/em><\/span><br \/><span><em>Ernst, E.: Effects of n-3 fatty acids on blood rheology. J Intern Med Suppl 1989;731:129-132.<\/em><\/span><br \/><span><em>Harris, W. S.: Extending the cardiovascular benefits of omega-3 fatty acids. Curr Atheroscler Rep 2005;7, p. 375-380.<\/em><\/span><\/p>\n<p>&nbsp;<\/p>\n<p>.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<script type=\"text\/javascript\"> toolTips('.classtoolTips19','Nenasycen\u00e9 mastn\u00e9 kyseliny se d\u011bl\u00ed na tzv. mononenasycen\u00e9 (s jednou n\u00e1sobnou vazbou) a polynenasycen\u00e9 (se dv\u011bma a v\u00edce n\u00e1sobn\u00fdmi vazbami). Mononenasycen\u00e9 MK se tak\u00e9 ozna\u010duj\u00ed jako MUFA (z angl. mono-unsaturated fatty acids), polynenasycen\u00e9 jako PUFA (angl. poly-unsaturated fatty acids).'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips48','Omega-6 MK ovliv\u0148uj\u00ed krevn\u00ed tlak, teplotu, hojen\u00ed ran, z\u00e1n\u011btliv\u00e9 procesy. P\u016fsob\u00ed ale proti vlivu omega-3 MK, proto m\u00e1 jejich vysok\u00fd p\u0159\u00edjem nep\u0159\u00edzniv\u00fd vliv nap\u0159. na srdce a c\u00e9vy, kosti, z\u00e1n\u011bty, psychickou vyrovnanost, zvy\u0161uje riziko n\u00e1dorov\u00fdch onemocn\u011bn\u00ed. Mezi omega-6 MK pat\u0159\u00ed kyselina gama-linolenov\u00e1 (GLA), linolov\u00e1 (LA), arachidonov\u00e1 (AA).'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips48','Omega-6 MK ovliv\u0148uj\u00ed krevn\u00ed tlak, teplotu, hojen\u00ed ran, z\u00e1n\u011btliv\u00e9 procesy. P\u016fsob\u00ed ale proti vlivu omega-3 MK, proto m\u00e1 jejich vysok\u00fd p\u0159\u00edjem nep\u0159\u00edzniv\u00fd vliv nap\u0159. na srdce a c\u00e9vy, kosti, z\u00e1n\u011bty, psychickou vyrovnanost, zvy\u0161uje riziko n\u00e1dorov\u00fdch onemocn\u011bn\u00ed. Mezi omega-6 MK pat\u0159\u00ed kyselina gama-linolenov\u00e1 (GLA), linolov\u00e1 (LA), arachidonov\u00e1 (AA).'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips188','Cholesterol je l\u00e1tka tukov\u00e9 povahy, kter\u00e1 je pro na\u0161e t\u011blo na jedn\u00e9 stran\u011b nepostradateln\u00e1 \u2013 tvo\u0159\u00ed se z n\u011bj nap\u0159\u00edklad hormony a vitamin D apod. V nadm\u011brn\u00e9m mno\u017estv\u00ed se m\u016f\u017ee usazovat ve st\u011bn\u00e1ch c\u00e9v a ucp\u00e1vat je. Vyskytuje se ve v\u0161ech \u017eivo\u010di\u0161n\u00fdch tk\u00e1n\u00edch, ale nevyskytuje se v rostlin\u00e1ch. \u010c\u00e1st cholesterolu si t\u011blo samo vytv\u00e1\u0159\u00ed, \u010d\u00e1st se do t\u011bla dost\u00e1v\u00e1 konzumac\u00ed \u017eivo\u010di\u0161n\u00fdch potravin. Vysok\u00fd p\u0159\u00edjem cholesterolu v potrav\u011b zvy\u0161uje riziko vzniku onemocn\u011bn\u00ed srdce a c\u00e9v.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips188','Cholesterol je l\u00e1tka tukov\u00e9 povahy, kter\u00e1 je pro na\u0161e t\u011blo na jedn\u00e9 stran\u011b nepostradateln\u00e1 \u2013 tvo\u0159\u00ed se z n\u011bj nap\u0159\u00edklad hormony a vitamin D apod. V nadm\u011brn\u00e9m mno\u017estv\u00ed se m\u016f\u017ee usazovat ve st\u011bn\u00e1ch c\u00e9v a ucp\u00e1vat je. Vyskytuje se ve v\u0161ech \u017eivo\u010di\u0161n\u00fdch tk\u00e1n\u00edch, ale nevyskytuje se v rostlin\u00e1ch. \u010c\u00e1st cholesterolu si t\u011blo samo vytv\u00e1\u0159\u00ed, \u010d\u00e1st se do t\u011bla dost\u00e1v\u00e1 konzumac\u00ed \u017eivo\u010di\u0161n\u00fdch potravin. Vysok\u00fd p\u0159\u00edjem cholesterolu v potrav\u011b zvy\u0161uje riziko vzniku onemocn\u011bn\u00ed srdce a c\u00e9v.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips297','Oleje jsou z\u00e1sobn\u00ed l\u00e1tky rostlin, ukl\u00e1daj\u00ed se hlavn\u011b v\u00a0plodech a semenech, ale i v\u00a0jin\u00fdch \u010d\u00e1stech rostlin. Oproti \u017eivo\u010di\u0161n\u00fdm tuk\u016fm maj\u00ed rostlinn\u00e9 mnohem v\u011bt\u0161\u00ed pod\u00edl nenasycen\u00fdch mastn\u00fdch kyselin, tedy mastn\u00fdch kyselin s n\u00e1sobnou vazbou mezi dv\u011bma sousedn\u00edmi uhl\u00edky.'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips326','DHA = dokosahexaenov\u00e1 kyselina'); <\/script><script type=\"text\/javascript\"> toolTips('.classtoolTips327','EPA = eikosapentaenov\u00e1 kyselina'); <\/script>","protected":false},"excerpt":{"rendered":"<p>Co jsou omega-3 mastn\u00e9 kyseliny, pro\u010d jsou tak d\u016fle\u017eit\u00e9 pro na\u0161e zdrav\u00ed, ve kter\u00fdch potravin\u00e1ch se skr\u00fdvaj\u00ed a kolik bychom jich m\u011bli j\u00edst.<br \/>\n&nbsp;<br \/>\nOmega-3 mastn\u00e9 kyseliny (omega-3 MK) jsou p\u0159irozenou sou\u010d\u00e1st\u00ed n\u011bkter\u00fdch rostlinn\u00fdch olej\u016f a ryb\u00edho tuku. Pat\u0159\u00ed mezi mastn\u00e9 kyseliny nenasycen\u00e9. Od tzv. omega-6 mastn\u00fdch kyselin se li\u0161\u00ed polohou n\u00e1sobn\u00e9 vazby. Lidsk\u00e9 t\u011blo nedok\u00e1\u017ee tyto omega-3 MK a omega-6 MK vyr\u00e1b\u011bt, proto je mus\u00edme p\u0159ijmout z&nbsp;potravy \u2013 jsou pro n\u00e1s nezbytnou neboli esenci\u00e1ln\u00ed \u017eivinou. <\/p>\n","protected":false},"author":16,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[43],"tags":[],"class_list":["post-626","post","type-post","status-publish","format-standard","hentry","category-tuky-ve-vyiv"],"acf":[],"_links":{"self":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts\/626","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/comments?post=626"}],"version-history":[{"count":2,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts\/626\/revisions"}],"predecessor-version":[{"id":1563,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/posts\/626\/revisions\/1563"}],"wp:attachment":[{"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/media?parent=626"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/categories?post=626"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/viscojis.cz\/teens\/wp-json\/wp\/v2\/tags?post=626"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}