{"id":15219,"date":"2022-06-22T08:00:42","date_gmt":"2022-06-22T06:00:42","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=15219"},"modified":"2022-06-17T13:13:06","modified_gmt":"2022-06-17T11:13:06","slug":"novenyek-vs-halak-melyik-a-jobb-omega-3-forras","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/novenyek-vs-halak-melyik-a-jobb-omega-3-forras\/","title":{"rendered":"N\u00f6v\u00e9nyek vs. halak: melyik a jobb omega-3-forr\u00e1s?"},"content":{"rendered":"

Az omega-3 zs\u00edrsavak nagyon fontosak a fel\u00e9p\u00fcl\u00e9s, az immunit\u00e1s \u00e9s az \u00e1ltal\u00e1nos eg\u00e9szs\u00e9g szempontj\u00e1b\u00f3l. Sokan a halakat emlegetik, mint f\u0151 forr\u00e1s, de mi van, ha nem szereted, vagy m\u00e1s okb\u00f3l nem eszel halat? N\u00f6v\u00e9nyi forr\u00e1sb\u00f3l is beszerezhet\u0151 a t\u00e1panyag? Egy \u00faj tanulm\u00e1ny v\u00e1laszt ad a k\u00e9rd\u00e9sre.<\/strong><\/p>\n

<\/p>\n

A tudom\u00e1ny jelenlegi \u00e1ll\u00e1sa szerint er\u0151s a kapcsolat az omega-3 zs\u00edrsavak fogyaszt\u00e1sa \u00e9s a sz\u00edvbetegs\u00e9gek alacsonyabb kock\u00e1zata k\u00f6z\u00f6tt. Emellett a szem \u00e9s az agy eg\u00e9szs\u00e9g\u00e9hez, az immunrendszer m\u0171k\u00f6d\u00e9s\u00e9hez \u00e9s a megfelel\u0151 em\u00e9szt\u00e9shez is hozz\u00e1j\u00e1rul ez a t\u00e1panyag. Ezeknek az \u00f6sszef\u00fcgg\u00e9seknek a t\u00f6bbs\u00e9ge a halakb\u00f3l sz\u00e1rmaz\u00f3 zs\u00edrsavak kutat\u00e1s\u00e1n alapszik. Ezek a hossz\u00fa l\u00e1nc\u00fa omega-3 zs\u00edrsavak, az \u00fagynevezett eikozapenta\u00e9nsav (EPA) \u00e9s dokozahexa\u00e9nsav (DHA). A n\u00f6v\u00e9nyekben tal\u00e1lhat\u00f3 omega-3 j\u00f3t\u00e9kony hat\u00e1sair\u00f3l mostan\u00e1ig nem sz\u00f3lt a f\u00e1ma. Ezek az alfa-linol\u00e9nsavnak (ALA) nevezett r\u00f6vid sz\u00e9nl\u00e1nc\u00fa omega-3 zs\u00edrsavak.<\/p>\n

\"Kale<\/a>
El\u00e9g, ha n\u00f6v\u00e9nyi forr\u00e1sb\u00f3l szerzed az omega-3-at? \u00a9 Profimedia<\/em><\/figcaption><\/figure>\n

A n\u00f6v\u00e9nyi alap\u00fa omega-3 j\u00f3t tesz a sz\u00edvnek<\/strong><\/h2>\n

Egy \u00faj, \u00e1ttekint\u0151 dokumentum<\/a> elemezte a kor\u00e1bbi, kontroll\u00e1lt vizsg\u00e1latokb\u00f3l sz\u00e1rmaz\u00f3 \u00f6sszes rendelkez\u00e9sre \u00e1ll\u00f3 adatot. A kutat\u00f3k arra jutottak, hogy n\u00f6v\u00e9nyi alap\u00fa omega-3 zs\u00edrsavak megn\u00f6vekedett bevitele 10%-kal cs\u00f6kkenti a sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gek \u00e1ltal\u00e1nos kock\u00e1zat\u00e1t, \u00e9s 20%-kal cs\u00f6kkenti a hal\u00e1los koszor\u00fa\u00e9r-betegs\u00e9g kock\u00e1zat\u00e1t. Ahogy az \u00f6sszkoleszterint, az LDL-koleszterint, a triglicerideket, a v\u00e9rnyom\u00e1st \u00e9s a gyullad\u00e1st is.<\/p>\n

\u201eSokan nem fogyasztanak halat \u00e9s tenger gy\u00fcm\u00f6lcseit k\u00fcl\u00f6nb\u00f6z\u0151 okokb\u00f3l, azonban nekik is fontos az omega-3 bevitele az \u00e1ltal\u00e1nos eg\u00e9szs\u00e9g\u00fck \u00e9rdek\u00e9ben. A di\u00f3 vagy lenmag form\u00e1j\u00e1ban bevitt n\u00f6v\u00e9nyi alap\u00fa ALA szint\u00e9n biztos\u00edthatja ezeket az el\u0151ny\u00f6ket, k\u00fcl\u00f6n\u00f6sen, ha egy eg\u00e9szs\u00e9ges, gy\u00fcm\u00f6lcs\u00f6kben, z\u00f6lds\u00e9gekben \u00e9s teljes ki\u0151rl\u00e9s\u0171 gabon\u00e1kban gazdag \u00e9trendbe illesztj\u00fck be ezeket\u201d<\/em> – mondta Penny Kris-Etherton, a tanulm\u00e1ny szerz\u0151je \u00e9s az Evan Pugh Egyetem t\u00e1pl\u00e1lkoz\u00e1studom\u00e1nyi professzora.<\/p>\n

A legjobb, ha mindk\u00e9t forr\u00e1sb\u00f3l fogyasztasz<\/strong><\/h2>\n

A kutat\u00f3k szerint a n\u00f6v\u00e9nyi alap\u00fa omega-3 m\u00e9g azok sz\u00e1m\u00e1ra is el\u0151ny\u00f6s, akik rendszeresen fogyasztanak halat \u00e9s tenger gy\u00fcm\u00f6lcseit.<\/p>\n

\u201eAzokn\u00e1l az emberekn\u00e9l, akiknek alacsony volt a bevitt omega-3 szintje, a n\u00f6v\u00e9nyi ALA nagy sz\u00edv-\u00e9s \u00e9rrendszeri el\u0151ny\u00f6kkel j\u00e1rt. \u00c9s azokn\u00e1l is, akiknek magas a halakb\u00f3l sz\u00e1rmaz\u00f3 omega-3 szintj\u00fck. Lehets\u00e9ges, hogy a k\u00e9t forr\u00e1s szinergi\u00e1ja a legjobb\u201d<\/em> \u2013 magyar\u00e1zta a tanulm\u00e1ny t\u00e1rsszerz\u0151je, Jennifer Fleming.<\/p>\n

Mennyi zs\u00edrsavra van sz\u00fcks\u00e9ged?<\/strong><\/h2>\n

Egy\u00e9rtelm\u0171, hogy nagyon is meg\u00e9ri n\u00f6v\u00e9nyi omega-3-t fogyasztani. A tanulm\u00e1ny szerz\u0151i a napi bevitel mennyis\u00e9g\u00e9re is tettek javaslatot.<\/p>\n

\u201eOlyan bizony\u00edt\u00e9kokat tal\u00e1ltunk, melyek al\u00e1t\u00e1masztj\u00e1k a jelenlegi ir\u00e1nyelveket, melyek szerint a bevitt ALA-nak k\u00f6r\u00fclbel\u00fcl a teljes energiabevitel k\u00f6r\u00fclbel\u00fcl 0,6-1%-\u00e1t kell kitennie, ami n\u0151kn\u00e9l nagyj\u00e1b\u00f3l 1,1 gramm, f\u00e9rfiakn\u00e1l pedig 1,6 gramm, \u00e9s bevihet\u0151 n\u00f6v\u00e9nyi \u00e9telekkel, mint amilyen a di\u00f3, a lenmag, az \u00e9tolaj, a repce- \u00e9s a sz\u00f3jababolaj\u201d<\/em> – mondta Emilio Ros, t\u00e1rsszerz\u0151.<\/p>\n

Ez azt jelenti, hogy naponta kb. f\u00e9l mar\u00e9k di\u00f3 (14 gramm), vagy egy ev\u0151kan\u00e1l lenmag (7 gramm) elegend\u0151. Ezt hozz\u00e1adhatod a reggeli zabk\u00e1s\u00e1dhoz, turmixodhoz, vagy \u00f6n\u00e1ll\u00f3an, nasik\u00e9nt is fogyaszthatod. \u00c9s vannak m\u00e1s tisztess\u00e9ges ALA-forr\u00e1sok is, mint amilyen a chia mag, a kendermag, a h\u00edn\u00e1r \u00e9s az edamame bab.<\/p>\n","protected":false},"excerpt":{"rendered":"

Az omega-3 zs\u00edrsavak nagyon fontosak a fel\u00e9p\u00fcl\u00e9s, az immunit\u00e1s \u00e9s az \u00e1ltal\u00e1nos eg\u00e9szs\u00e9g szempontj\u00e1b\u00f3l. Sokan a halakat emlegetik, mint f\u0151 […]<\/p>\n","protected":false},"author":71,"featured_media":15221,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-15219","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nN\u00f6v\u00e9nyek vs. halak: melyik a jobb omega-3-forr\u00e1s?<\/title>\n<meta name=\"description\" content=\"Az omega-3 zs\u00edrsavak nagyon fontosak a fel\u00e9p\u00fcl\u00e9s, az immunit\u00e1s \u00e9s az \u00e1ltal\u00e1nos eg\u00e9szs\u00e9g szempontj\u00e1b\u00f3l. Sokan a halakat emlegetik, mint f\u0151 forr\u00e1s, de mi van, ha nem szereted, vagy m\u00e1s okb\u00f3l nem eszel halat? 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