{"id":70799,"date":"2024-10-27T06:00:00","date_gmt":"2024-10-27T04:00:00","guid":{"rendered":"https:\/\/covermagazin.com\/?p=70799"},"modified":"2025-04-10T14:02:22","modified_gmt":"2025-04-10T12:02:22","slug":"hrana-bogata-omega-3-masnim-kiselinama-top-25-namirnica","status":"publish","type":"post","link":"https:\/\/covermagazin.com\/?p=70799","title":{"rendered":"Hrana bogata OMEGA-3 masnim kiselinama, top 25 namirnica"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"404\" src=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/10\/Omga-3.jpg\" alt=\"\" class=\"wp-image-70800\" srcset=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/10\/Omga-3.jpg 600w, https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/10\/Omga-3-382x257.jpg 382w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Hrana bogata OMEGA-3 masnim kiselinama, top 25 namirnica<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Masne kiseline su glavni sastojci lipida i masti, osiguravaju energiju stanicama, dobro odr\u017eavanju i funkcioniranje mnogih tkiva.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Omega-3 masnim kiselinama pripadaju:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ALA (alfa-linolenska kiselina),<\/li>\n\n\n\n<li>EPA (eikozapentaenoi\u010dna kiselina) i<\/li>\n\n\n\n<li>DHA (dokozaheksaenoi\u010dna kiselina).<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Koje su prednosti za organizam omega-3 i omega-6 masnih kiselina?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Omega-6 ima sposobnost sni\u017eavanja razine kolesterola u krvim, posebno LDL kolesterola, odnosno lo\u0161eg kolesterola&#8230; Omega-3 poma\u017ee u smanjenju triglicerida u krvi, te doprinosi za\u0161titi kardiovaskularnog sustava, kao i smanjenju rizika za razvoj bolesti kardiovaskularnog sustava. Trigliceridi ometaju normalan proces fibrinolize, mehanizma koji rastvara krvne ugru\u0161ke prisutne u krvi, a \u0161to je ni\u017ei manja je mogu\u0107nost nastanaka sr\u010danog i mo\u017edanog udara.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Omega-3 masne kiseline stabiliziraju sr\u010dani ritam, bitne su za prevenciju artritisa i reume&#8230; Omega-3 masne kiseline \u0161tite srce, te imaju protuupalno djelovanje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bitno bi bilo unositi dovoljno i omega-6 masnih kiselina i omega-3 masnih kiselina, a optimalno bi bilo da je njihov omjer 4:1.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Omega-3 masne kiseline:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>imaju protuupalno djelovanjem<\/li>\n\n\n\n<li>korisne su za prevenciju artritisa, reume, kroni\u010dnih crijevnih upala<\/li>\n\n\n\n<li>prevenciji kardiovaskularnih bolesti<\/li>\n\n\n\n<li>smanjuju trigliceride i lo\u0161i kolesterol u krvi<\/li>\n\n\n\n<li>mogu djelovati antidepresivno<\/li>\n\n\n\n<li>smanjuju mogu\u0107nost pojave tromboze<\/li>\n\n\n\n<li>sni\u017eavaju krvni tlak&#8230;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">U kojim godina su va\u017ene omega masne kiseline?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Omega-3 masne kiseline bitne su u svim razdobljima \u017eivota, bitne su za djecu, adolescente, trudnice, dojilje, starije osobe&#8230;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko je dnevno potrebno omega-3 masnih kiselina?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Prema smjernicama European Food Safety Authority preporu\u010dena dnevna koli\u010dina je 250 mg. Neka druga udru\u017eenja preporu\u010duju 250-500 mg dnevno.<\/p>\n\n\n\n<p class=\"has-accent-5-background-color has-background wp-block-paragraph\">Preporu\u010dena dnevna koli\u010dina omega-3 je 250 mg.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Odnosno omega-3 masnim kiselina bi trebala biti oko 0,5-2% kalorijskog unosa. No, bitno je unositi dovoljno i omega-6 i omega-3 masnih kiselina u adekvatnim omjerima, odnosno 4:1. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pro\u010ditajte i: <a href=\"https:\/\/covermagazin.com\/?p=70802\"><\/a><a href=\"https:\/\/covermagazin.com\/?p=70802\">Hrana bogata OMEGA-6 masnim kiselinama \u2013 Top 20 namirnica \u2013 <\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za odre\u0111ena zdravstvena stanja preporu\u010duje se i ve\u0107i unos omega-3 masnih kiselina.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Namirnice bogate omega-3 masnim kiselinama<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Omega-3 masne kiseline jednostavno re\u010deno ima u ribama hladnih mora, te u ulju i sjemenkama lana, orasima, a omega-6 masnih kiselina ima u uljima, mahunarkama, su\u0161enom vo\u0107u.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Namirnice bogate omega-3 masnim kiselinama: <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; <strong>Laneno ulje<\/strong> \u2013 sadr\u017ei ALA (alfa-linolenska kiselina), oko 53 grama na 100 gama. Osim omega-3 sadr\u017ei i antioksidanse, vitamin E&#8230; Laneno ulje se brzo u\u017eegne te bi ga bilo najbolje \u010duvati u hladnjaku. (Pro\u010ditajte i: <a href=\"https:\/\/prirodnilijek.covermagazin.com\/?p=4713\">Laneno ulje i svje\u017ei posni (\u0161vapski, cottage ) sir \u2013 BUDWIG DORU\u010cAK \u2013 \u2013 Prirodni lijek<\/a>)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; <strong>Chia sjemenke<\/strong> \u2013 imaju 17-18 grama ALA odnosno omega-3 masne kiseline na 100 grama. Uz to chia sjemenke se su bogate vlaknima, sa oko 35 grama na 100 grama, te imaju uz omega-3 i brojne druge prednosti za organizam. (Vi\u0161e: <a href=\"https:\/\/covermagazin.com\/?p=60942\">CHIA sjemenke kalorije \u2013 Koliko chia sjemenki dnevno? Da li debljaju?)<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; <strong>Riblje ulje<\/strong> sadr\u017ei ve\u0107e koli\u010dine omega-3 masne kiseline, a isti\u010de se ulje lososa sa 18 grama i ulje bakalara sa 11 grama na 100 grama. (Vi\u0161e: <a href=\"https:\/\/covermagazin.com\/?p=20864\">Zdravstvene koristi ribljeg ulja<\/a>)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; <strong>Sku\u0161a<\/strong> \u2013 sku\u0161a ima 1,4 grama omega-3 na 100 grama.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; <strong>Losos<\/strong> \u2013 sadr\u017ei 1,1 gram omega-3 na 100 grama.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; <strong>In\u0107uni <\/strong>\u2013 in\u0107uni imaju oko 1,3 grma omega-3 masnih kiselina na 100 grama.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; <strong>Suhi per\u0161in<\/strong> \u2013 suhi per\u0161in sadr\u017ei oko 1,9 grama omega-3 ALA kiseline na 100 grama. (Pro\u010ditajte i: <a href=\"https:\/\/covermagazin.com\/?p=59655\">\u010caj od per\u0161ina \u2013 ljekovitost, nuspojave, koliko piti i kako pripremiti \u010daj)<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; <strong>Sjemenke bundeve<\/strong> \u2013 sjemenke bundeve sadr\u017ee oko 0,12 grama omega-3 ALA kiseline, imaju brojna druga dobra djelovanja, te brojne razloge za\u0161to ih uklju\u010diti u prehranu. No, one su i dosta kalori\u010dne, pa je potreban oprez s koli\u010dinom. (Vi\u0161e: <a href=\"https:\/\/covermagazin.com\/?p=68868\">BUNDEVA kalorije \u2013 Deblja li bundeva? Koliko bu\u010dinih sjemenki dnevno?<u>)<\/u><\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Tablica namirnica s udjelom omega-3 masnih kiselina:<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Udio omega-3 masnih kiselina na 100 grama<br>Laneno ulje &#8211; 53,00 grama<br>Chia sjemenke &#8211; 18,00 grama<br>Repi\u010dino ulje &#8211; 9,00 grama<br>Sojino ulje &#8211; 7,00 grama<br>Crni orah &#8211; 2,00 grama<br>Margarin &#8211; 2,00 grama<br>Su\u0161eni per\u0161in &#8211; 1,90 grama<br>Origano &#8211; 0,62 grama<br>Klin\u010di\u0107i &#8211; 0,60 grama<br>\u010cili u prahu &#8211; 0,50 grama<br>Umak od senfa &#8211; 0,40 grama<br>Paprika &#8211; 0,40 grama<br>Maslac &#8211; 0,30 grama<br>Su\u0161eni bosiljak &#8211; 0,30 grama<br>Mak &#8211; 0,25 grama<br>\u0110umbir &#8211; 0,20 grama<br>Crni papar- 0,15 grama<br>Bundevine sjemenke &#8211; 0,12 grama<br>Pinjoli &#8211; 0,11 grama<br>Avokado &#8211; 0,11 grama<br>Bra\u0161no od prosa &#8211; 0,05 grama<br>Pure\u0107a jetrica &#8211; 0,05 grama<br>Marant &#8211; 0,04 grama<br>Jaje &#8211; 0,03 grama<br>Ekstra tamna \u010dokolada &#8211; 0,03 grama<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vezano:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"HUPw7R33Me\"><a href=\"https:\/\/covermagazin.com\/?page_id=33559\">Vitamini i minerali<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Vitamini i minerali&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?page_id=33559&#038;embed=true#?secret=O6APy1cqcU#?secret=HUPw7R33Me\" data-secret=\"HUPw7R33Me\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"MZvNoRKRea\"><a href=\"https:\/\/covermagazin.com\/?p=26836\">Simptomi nedostatka pojedinih vitamina u tijelu [ ZDRAVLJE ]<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Simptomi nedostatka pojedinih vitamina u tijelu [ ZDRAVLJE ]&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?p=26836&#038;embed=true#?secret=rMXJw4AvQZ#?secret=MZvNoRKRea\" data-secret=\"MZvNoRKRea\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"TS3MMoFikK\"><a href=\"https:\/\/covermagazin.com\/?page_id=26857\">Ljekovito VO\u0106E I POVR\u0106E<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Ljekovito VO\u0106E I POVR\u0106E&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?page_id=26857&#038;embed=true#?secret=7lK7Qbf11h#?secret=TS3MMoFikK\" data-secret=\"TS3MMoFikK\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Hrana bogata OMEGA-3 masnim kiselinama, top 25 namirnica Masne kiseline su glavni sastojci lipida i masti, osiguravaju energiju stanicama, dobro odr\u017eavanju i funkcioniranje mnogih tkiva. Omega-3 masnim kiselinama pripadaju: Koje su prednosti za organizam omega-3 i omega-6 masnih kiselina? Omega-6 ima sposobnost sni\u017eavanja razine kolesterola u krvim, posebno LDL kolesterola, odnosno lo\u0161eg kolesterola&#8230; Omega-3 poma\u017ee [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":70800,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[160],"tags":[594],"class_list":["post-70799","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vitamini_i_minerali","tag-nutritivna-vrijednost-hrane"],"_links":{"self":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/70799","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=70799"}],"version-history":[{"count":6,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/70799\/revisions"}],"predecessor-version":[{"id":71469,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/70799\/revisions\/71469"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/media\/70800"}],"wp:attachment":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=70799"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=70799"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=70799"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}