{"id":70802,"date":"2024-10-27T06:01:00","date_gmt":"2024-10-27T04:01:00","guid":{"rendered":"https:\/\/covermagazin.com\/?p=70802"},"modified":"2025-04-10T14:02:22","modified_gmt":"2025-04-10T12:02:22","slug":"hrana-bogata-omega-6-masnim-kiselinama-top-20-namirnica","status":"publish","type":"post","link":"https:\/\/covermagazin.com\/?p=70802","title":{"rendered":"Hrana bogata OMEGA-6 masnim kiselinama, top 20 namirnica"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"338\" src=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/10\/Omega-6.jpg\" alt=\"\" class=\"wp-image-70805\" srcset=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/10\/Omega-6.jpg 600w, https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/10\/Omega-6-382x215.jpg 382w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Hrana bogata omega-6 masnim kiselinama, top 20 namirnica<\/h2>\n\n\n\n<p>Omega-6 masne kiseline se mogu prona\u0107i u brojnim namirnicama, te \u010desto nismo ni svjesni koliko ih puno ili malo unosimo. Omega-6 masne kiseline su va\u017ene, no, s njima ne treba pretjerivati. Omega-6 masne kiseline \u010desto se spominju u kombinaciji da omega-3 masnim kiselinama, te spadaju u vi\u0161estruko nezasi\u0107ene masne kiseline, omega- i omega-6 se definiraju kao esencijalne masne kiseline.<\/p>\n\n\n\n<p>Skupini omega-6 masnih kiselina pripadaju:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>linolna masna kiselina<\/li>\n\n\n\n<li>GLA (gama-linolenska kiselina)<\/li>\n\n\n\n<li>AA (arahidonska kiselina).<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Za \u0161to su bitne omega-6 masne kiseline?<\/h3>\n\n\n\n<p>Omega-6 masne kiseline su bitne za:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ko\u017eu, epidermu<\/li>\n\n\n\n<li>zdravlje kardiovaskularnog sustava<\/li>\n\n\n\n<li>smanjenje lo\u0161eg kolesterola u krvi<\/li>\n\n\n\n<li>kontroliranje upalnih stanja<\/li>\n\n\n\n<li>regulaciju krvnog tlaka<\/li>\n\n\n\n<li>popravlja raspolo\u017eenje, smanjuje rizike razvoja anksioznosti i depresije<\/li>\n\n\n\n<li>za o\u010duvanje zdravlja mozga<\/li>\n\n\n\n<li><a href=\"https:\/\/covermagazin.com\/?p=23183\">ubla\u017eavanje migrena<\/a>&#8230;<\/li>\n<\/ul>\n\n\n\n<p>Previ\u0161e omega-6 masnih kiselina tako\u0111er nije dobro, izaziva prekomjernu proizvodnju protuupalnih stanica. Omjer unosa omega-6 i omega-3 masnih kiselina bi trebao biti 4:1.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko omega-6 masnih kiselina dnevno?<\/h3>\n\n\n\n<p>Prema smjernicama unos omega-6 masnih kiselina bi trebao biti 4-8% ukupno unesenih kalorija dnevno.<\/p>\n\n\n\n<p>Prema smjernicama Academy of Nutrition and Dietetics odrasli mu\u0161karci i \u017eene u dobi od 19 do 50 godina trebaju oko 12 \u2013 17 grama omega-6 masnih kiselina dnevno.<\/p>\n\n\n\n<ul class=\"wp-block-list has-accent-5-background-color has-background\">\n<li>\u017dene 19 do 50 godina \u2013 12 grama omega-6 masnih kiselina dnevno<\/li>\n\n\n\n<li>\u017dene iznad 51 godine \u2013 11 grama omega-6 masnih kiselina dnevno<\/li>\n\n\n\n<li>Mu\u0161karci 19 do 50 godina \u2013 17 grama omega-6 masnih kiselina dnevno<\/li>\n\n\n\n<li>Mu\u0161karci iznad 51 godinu \u2013 14 grama omega-6 masnih kiselina dnevno<\/li>\n<\/ul>\n\n\n\n<p>Omega-6 se smatra esencijalno masnom kiselinom jer je tijelu potrebna za pravilno funkcioniranje, ali ne mo\u017ee je samo proizvesti.<\/p>\n\n\n\n<p>Kako bi odnos omega-6 masnim kiselinama i omega-3 masnim kiselinama bio dobar trebali bi usvojiti pravila zdrave prehrane, smanjiti industrijsku visoko prera\u0111enu hranu, nekvalitetna ulja, te se fokusirati na prehranu bogatu povr\u0107em, vo\u0107em, mahunarkama, cjelovitim \u017eitaricama&#8230; Vezano: <a href=\"https:\/\/covermagazin.com\/?p=70799\">Hrana bogata OMEGA-3 masnim kiselinama \u2013 Top 25 namirnica<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Namirnice bogate omega-6 masnim kiselinama<\/h3>\n\n\n\n<p>Omega-6 se nalazi u hrani, te je u ve\u0107oj koncentraciji sadr\u017ee:<\/p>\n\n\n\n<p>&#8211; biljna ulja, npr. ulje p\u0161eni\u010dne klice, sojino ulje, suncokretovo ulje (Vi\u0161e: <a href=\"https:\/\/covermagazin.com\/?p=60517\">Koliko kalorija ima ULJE \u2013 maslinovo, bu\u0107ino, suncokretovo? Koliko jedna \u017elica ulja?)<\/a><\/p>\n\n\n\n<p>&#8211; maslinovo ulje <\/p>\n\n\n\n<p>&#8211; sezamovo ulje<\/p>\n\n\n\n<p>&#8211; laneno ulje<\/p>\n\n\n\n<p>&#8211; masline (Vi\u0161e: <a href=\"https:\/\/covermagazin.com\/?p=17956\">Masline i MASLINOVO ulje kalorije \u2013 Deblja li maslinovo ulje?)<\/a><\/p>\n\n\n\n<p>&#8211; kikiriki (<a href=\"https:\/\/covermagazin.com\/?p=60721\">KIKIRIKI kalorije \u2013 Deblja li kikiriki? Koliko kikirikija dnevno?)<\/a><\/p>\n\n\n\n<p>&#8211; kukuruz (Vi\u0161e: <a href=\"https:\/\/covermagazin.com\/?p=59709\">KUKURUZ kalorije \u2013 Deblja li kukuruz?<\/a>) <\/p>\n\n\n\n<p>&#8211; ora\u0161asti plodovi \u2013 <a href=\"https:\/\/prirodnilijek.covermagazin.com\/?p=5533\" data-type=\"post\" data-id=\"46100\">pistacija<\/a>, <a href=\"https:\/\/covermagazin.com\/?p=60595\" data-type=\"post\" data-id=\"60595\">badem<\/a>, indijski ora\u0161\u010di\u0107, <a href=\"https:\/\/covermagazin.com\/?p=60604\" data-type=\"post\" data-id=\"60604\">orasi<\/a>&#8230;<\/p>\n\n\n\n<p>&#8211; cjelovite \u017eitarice<\/p>\n\n\n\n<p>&#8211; mahunarke<\/p>\n\n\n\n<p>&#8211; jaja&#8230; (Pro\u010ditajte i: <a href=\"https:\/\/covermagazin.com\/?p=58869\">JAJE kalorije \u2013 Kalorije kuhano jaje, jaje na oko, omlet, kajgana\u2026 Debljaju li jaja?) <\/a><\/p>\n\n\n\n<p>Orasi kao i ostalo ora\u0161asto vo\u0107e bogati su omega-6 masnim kiselinama, ali i drugim mineralima i vitaminima. Oni se mogu jednostavno dodati u prehrana kao samostalna grickalica, me\u0111uobrok, mogu se dodati u jogurt, pahuljice, kola\u010de&#8230;<\/p>\n\n\n\n<p>Suncokretovo ulje i suncokretove sjemenke \u2013 suncokretove sjemenke su hranjive, bogate su bitnim mineralima i vitaminima, antioksidansima, te potpoma\u017eu o\u010duvanje zdravlja organizma. Mogu se dodati u kruh, peciva, jogurt, pahuljice&#8230;<\/p>\n\n\n\n<p>Ve\u0107ina namirnica sadr\u017ei i brojne druge korisne sastojke, te \u0107ete osim omega-6 masnim kiselinama prehranu obogatiti i drugim vitaminima, mineralima, antioksidansima&#8230;<\/p>\n\n\n\n<p>Zdrava i uravnote\u017eena prehrana ima brojne prednosti, te mo\u017ee pomo\u0107i bolje funkcioniranju organizma, kao i prevenciji brojnih stanja. Vi\u0161e: <a href=\"https:\/\/covermagazin.com\/?page_id=26821\">ZDRAVA PREHRANA \u2013 3 najva\u017enija pravila kako se zdravo hraniti \u2013<\/a><\/p>\n\n\n\n<p>Ponekad i kod izbora namirnica bogatih odre\u0111enim sastojkom, unosimo i druge kvalitetne sastojke, budu\u0107i da je \u010desto povezano da namirnice i hrana koja je bogata nekim sastojkom, je bogata i drugima, npr. svje\u017ee vo\u0107e, povr\u0107e, ora\u0161asti plodovi, maslinovo ulje, sjemenke&#8230; Dok \u0107e visoko prera\u0111ena hrana uglavnom oskudijevati svim korisnim sastojcima.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Hrana bogata omega-6 masnim kiselinama &#8211; tablica<\/h3>\n\n\n\n<p><strong>Top 20 namirnica bogatih omega-6 masnim kiselinama &#8211; <\/strong><\/p>\n\n\n\n<p>Tablica hrane bogate omega-6 masnim kiselinama:<\/p>\n\n\n\n<p>Ulje p\u0161eni\u010dnih klica &#8211; 55,0 grama<br>Ulje soje &#8211; 51,5 grama<br>Suncokretovo ulje &#8211; 50,0 grama<br>Kukuruzno ulje &#8211; 49,5 grama<br>Sjemenke suncokreta &#8211; 37,4 grama<br>Orasi, su\u0161eni &#8211; 34,0 grama<br>Ulje kikirikija &#8211; 28,0 grama<br>Kikiriki, svje\u017ei &#8211; 13,0 grama<br>Ulje avokada &#8211; 12,5 grama<br>Bademi &#8211; 12,3 grama<br>Maslac od kikirikija &#8211; 12,3 grama<br>Pistacije, su\u0161ene &#8211; 10,0 grama<br>Su\u0161eni bademi &#8211; 10,0 grama<br>Indijski ora\u0161\u010di\u0107i &#8211; 7,7 grama<br>Sjemenke bundeve &#8211; 5,9 grama<br>Tofu &#8211; 4,9 grama<br>P\u0161eni\u010dne klice &#8211; 4,0 grama<br>Piletina, zabatak s ko\u017eom &#8211; 3,8 grama<br>Avokado &#8211; 3,4 grama<br>Jaja &#8211; 1,2 grama<\/p>\n\n\n\n<p>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=\"wOwf2OvgmH\"><a href=\"https:\/\/covermagazin.com\/?p=18963\">Zdravstvene koristi maslinovog ulja<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Zdravstvene koristi maslinovog ulja&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?p=18963&#038;embed=true#?secret=6KedivVKTU#?secret=wOwf2OvgmH\" data-secret=\"wOwf2OvgmH\" 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=\"IyF7S1uXDM\"><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=DKNDEKJpLz#?secret=IyF7S1uXDM\" data-secret=\"IyF7S1uXDM\" 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=\"Ba3vO9zEdD\"><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=WYU3mI4mRY#?secret=Ba3vO9zEdD\" data-secret=\"Ba3vO9zEdD\" 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=\"MCkeo2jfnf\"><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=yZGodB1q5x#?secret=MCkeo2jfnf\" data-secret=\"MCkeo2jfnf\" 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-6 masnim kiselinama, top 20 namirnica Omega-6 masne kiseline se mogu prona\u0107i u brojnim namirnicama, te \u010desto nismo ni svjesni koliko ih puno ili malo unosimo. Omega-6 masne kiseline su va\u017ene, no, s njima ne treba pretjerivati. Omega-6 masne kiseline \u010desto se spominju u kombinaciji da omega-3 masnim kiselinama, te spadaju u vi\u0161estruko [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":70805,"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-70802","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\/70802","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=70802"}],"version-history":[{"count":4,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/70802\/revisions"}],"predecessor-version":[{"id":71466,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/70802\/revisions\/71466"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/media\/70805"}],"wp:attachment":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=70802"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=70802"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=70802"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}