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DomovŽivljenjski slogZdravjeOmega-3 maščobne kisline naj bodo del vašega vsakdana

Omega-3 maščobne kisline naj bodo del vašega vsakdana

Avtor: Karmen Jordan
Čas branja:3 min.
Omega-3 maščobne kisline naj bodo del vašega vsakdana

Omega-3-maščobne kisline predstavljajo nepogrešljiv sestavni del uravnotežene, zdrave prehrane. Izogibanje maščobam, ki so bile v preteklosti večkrat po krivem demonizirane, bi bilo tako nedvomno nespametno. Seveda pa je treba pri tem upoštevati, da niso vse maščobe enakovredne oziroma enako koristne. Medtem ko se je določenim vrstam maščob zares bolje izogniti, je pri drugih za večino priporočljiv celo povečan vnos.

Ena izmed najbolj zdravih skupin so nedvomno t. i. omega-3 maščobne kisline, ki jih je zelo priporočljivo uživati vsakodnevno, pri čemer je treba hkrati paziti, da gre za zadostno količino. Še posebej koristni sta podvrsti, imenovani eikozapentaenojska (EPK) in dokozaheksaenojska kislina (DHK); alfalinolenska kislina (ALK) se lahko sicer v telesu deloma pretvori v dokozaheksaenojsko in eikozapentaenojska, vendar proces pretvorbe praviloma ni najučinkovitejši.

Omega-3-maščobne kisline zmanjšujejo nevarnost za številne zdravstvene težave

Oskrba telesa z zadostnimi količinami omega-3-maščobnih kislin zmanjšuje tveganje za najrazličnejše zaplete, povezane z zdravjem. Gre za maščobne kisline, ki so še posebej pomembne za zaščito srčno-žilnega sistema in možgane. Skrb za to, da ima vaše telo na voljo dovolj omega-3-maščobnih kislin, lahko tako med drugim zmanjša nevarnost za kronične srčne bolezni ter za nevrodegenerativna obolenja in razpoloženjske motnje, kot je depresija.

V zadnjem času pa se omega-3 maščobne kisline vedno pogosteje omenjajo tudi v povezavi z novim koronavirusom oziroma boleznijo covid-19. Strokovnjaki, ki so decembra lani objavili metaštudijo z naslovom »Omega 3 Fatty Acids and COVID-19: A Comprehensive Review«, so zaznali potencialno povezavo med uporabo prehranskih dopolnil, ki vsebujejo omega-3-maščobne kisline, in oteženim vstopom virusov v telo, kar naj bi bila posledica spremenjene zgradbe maščob v bilipidni celični membrani. Pomembno pa je tudi protivnetno delovanje omega-3-maščobnih kislin.

Resnejši zapleti ob okužbah so namreč pogosto povezani s t. i. citokinsko nevihto, torej s pretirano intenzivnim odzivom imunskega sistema in s pospešenim sproščanjem večjih količin citokinov, ki lahko privede do hudih težav z dihanjem, v skrajnem primeru pa celo do vdora vode v pljuča. Poleg vsega naštetega pa naj bi bile omega-3-maščobne kisline povezane z zmanjšanim tveganjem za določene zaplete, ki se lahko v redkih primerih pojavijo kot stranski učinek cepljenja, na primer z zmanjšanim tveganjem za miokarditis.

Omega-3 maščobne kisline

Kakšen je priporočljiv dnevni odmerek?

Toda koliko omega-3-maščobnih kislin sploh potrebujemo? Odgovor je odvisen od različnih dejavnikov. V osnovi je pomembno predvsem ustrezno razmerje med omega-3- in omega-6-maščobnimi kislinami, ki mora biti seveda v korist prvih, vendar je v sodobni zahodni prehrani to razmerje pogosto porušeno. Tako sta smiselna dva vzporedna ukrepa: po eni strani zmanjševanje zaužitih omega-6-maščobnih kislin, po drugi pa povečevanje deleža kislin omega-3.

V Evropski uniji se sicer kot priporočljiv dnevni odmerek običajno navaja približno 250–500 mg omega-3-maščobnih kislin, toda če izhajamo iz zaključkov znanstvenih študij, ta količina pogosto ne zadošča za terapevtske učinke, za katere je običajno potreben nekoliko višji odmerek – po nekaterih priporočilih tudi do 2000 mg dnevno, še posebej pri osebah, ki se že spopadajo z diagnozami, kot so srčno-žilna obolenja. Višji odmerki so hkrati priporočljivi med nosečnostjo, saj so omega-3-maščobne kisline med drugim zelo pomembne za normalen razvoj ploda, predvsem za razvoj možganov in učenje. Ker pa zgolj s hrano praviloma težko dosežemo dovolj visoke odmerke, so lahko pogosto zelo koristna tudi prehranska dopolnila.

Kako izbrati zares kakovostna prehranska dopolnila z omega-3-maščobnimi kislinami?

Pri nakupu prehranskih dopolnil ni pomemben samo odmerek, ampak morate biti pozorni tudi na druge lastnosti. Kot je bilo že omenjeno, sta za zdravje pomembni predvsem dokozaheksaenojska in eikozapentaenojska kislina, zato pazite, da boste izbrali izdelek, ki vsebuje dovolj visoke količine teh dveh kislin.

Praviloma so boljša izbira od etilestrov olja v obliki trigliceridov, saj je tako mogoča precej učinkovitejša absorpcija (na trgu se sicer povečuje predvsem delež izdelkov, ki temeljijo na etilestrih, kar je povezano z nižjimi stroški proizvodnje). Zelo pomemben pa je tudi t. i. TOTOX, ki prinaša podatek o stopnji oksidacije. Nižji ko je TOTOX, manjša je nevarnost za oksidacijo olja, ki bi praktično popolnoma izničila njegove potencialne zdravstvene koristi.

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