Омега-3 жирные кислоты

Омега-3 жирные кислоты

Различают 3 основных омега-3 жирных кислоты:

АЛК - альфа-линоленовая кислота; встречается во многих продуктах

EPA - эйкозапентаеновая кислоты; можно найти в основном в рыбе

ДГК - докозагексаеновая кислота; содержатся в основном в рыбе и разных морских водорослях

Тело способно преобразовать АЛК в EPA и ДГК. АЛК спокойно преобразуется в EPA, но может потребовать большое количество АЛК для преобразования в оптимальное количество ДГК. По результатам многих исследований видно, что содержание в крови АЛК и, особенно ДГК, у приверженцев растительного питания значительно ниже, чем у людей, употребляющих мясную пищу.

Одна из главных особенностей омега-3 жирных кислот - это уменьшение свертываемости крови, что может защитить от вероятных сердечных приступов. Установленная норма омега-3 для человека составляет: 

стандартное потребление - 2.5 гр (для женщин) и 3 гр (для мужчин)

для вегетарианцев - + 3-3.7 гр (для всех)

Поэтому, люди, придерживающиеся растительной диеты, обязаны следить за своим рационом и обязательно употреблять в пищу специальные добавки или продукты с большим содержанием омега-3 жирных кислот. К таким продуктам относятся:

Льняные семена

Масло из льняных семян

Семена чиа

Конопляные семена

Составляйте свое меню правильно, с добавлением полезных семян и масел при приготовлении блюд. И будьте здоровы!  

Рекомендуем почитать

Шоколадный пудинг с чиа
Поджаренный кокосовый пудинг с чиа
Малиновый зеленый чай с семенами чиа
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