{"id":2357,"date":"2022-09-19T22:14:09","date_gmt":"2022-09-19T19:14:09","guid":{"rendered":"https:\/\/www.planteea.ro\/blog\/?p=2357"},"modified":"2022-09-20T14:01:21","modified_gmt":"2022-09-20T11:01:21","slug":"omega-3-6-9-proprietati-beneficii-recomandari","status":"publish","type":"post","link":"https:\/\/www.planteea.ro\/blog\/omega-3-6-9-proprietati-beneficii-recomandari\/","title":{"rendered":"Omega 3-6-9: propriet\u0103\u021bi, beneficii, recomand\u0103ri"},"content":{"rendered":"\n<p><strong>Gr\u0103simile Omega 3-6-9<\/strong>, numite \u0219i acizi gra\u0219i, sunt vitale pentru organism \u0219i au nenum\u0103rate <strong>beneficii<\/strong>. Ele alc\u0103tuiesc baza pentru fiecare hormon si pentru creier. Acizii gra\u0219i intr\u0103 \u00een componen\u021ba fiec\u0103rei membrane celulare exterioare, care este bariera major\u0103 a celulei, ce faciliteaz\u0103 transportul de nutrien\u021bi \u0219i protejeaz\u0103 celula de toxine \u0219i de atacurile radicalilor liberi.<\/p>\n\n\n\n<p>Este vital pentru s\u0103n\u0103tatea noastr\u0103 s\u0103 includem <strong>gr\u0103simile bune<\/strong> \u00een alimenta\u021bia zilnic\u0103, acesta fiind singurul mod prin care vom putea asigura depozitele de energie de care avem nevoie \u00eentre mesele principale. <\/p>\n\n\n\n<p>Practic, <strong>acizii gra\u0219i sunt gr\u0103simi \u201ebune\u201d<\/strong>, <strong>gr\u0103simi \u201cs\u0103n\u0103toase\u201d<\/strong>. Principalii acizi gra\u0219i nesatura\u021bi sunt <strong>Omega 3, Omega 6 \u0219i Omega 9<\/strong>. Primii doi, care sunt de altfel \u0219i cei mai cunoscu\u021bi, <strong>Omega 3<\/strong> \u0219i <strong>Omega 6<\/strong>, sunt <strong>acizi gra\u0219i esen\u021biali<\/strong>. Acest lucru \u00eenseamn\u0103 c\u0103 organismul nu \u00eei poate produce singur, ci trebuie s\u0103 \u00eei asimileze din surse externe (produse vegetale, uleiuri de pe\u0219te sau suplimente), pe c\u00e2nd Omega 9 poate fi produs de c\u0103tre organism.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-22.png\" alt=\"\" class=\"wp-image-2361\" width=\"584\" height=\"352\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-22.png 795w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-22-500x302.png 500w\" sizes=\"auto, (max-width: 584px) 100vw, 584px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Ce sunt acizii gra\u0219i Omega-3 ?<\/strong><\/h2>\n\n\n\n<p>Acizii gra\u0219i <strong>Omega-3<\/strong> sunt gr\u0103simi s\u0103n\u0103toase, de care organismul are nevoie pentru a func\u021biona a\u0219a cum trebuie, dar pe care nu \u0219i le poate procura pe cont propriu. Astfel, aportul necesar trebuie asigurat prin alimenta\u021bie sau prin <strong>suplimente dietetice<\/strong>. Sunt gr\u0103simi esen\u021biale, ceea ce \u00eenseamn\u0103 ca sunt necesare pentru a supravie\u021bui. <\/p>\n\n\n\n<p>Acizii gra\u0219i <strong>Omega-3<\/strong> sunt incredibil de importan\u021bi datorit\u0103 beneficiilor puternice pentru corp \u0219i creier. De fapt, acizii gra\u0219i Omega-3 se num\u0103r\u0103 printre cei mai studia\u021bi nutrien\u021bi. \u00cei putem procura dintr-o alimenta\u021bie corect\u0103 dar \u0219i prin administrarea de <strong><a href=\"https:\/\/www.planteea.ro\/suplimente\/omega-3\/\" target=\"_blank\" rel=\"noreferrer noopener\">suplimente cu Omega-3<\/a><\/strong>. Aceste suplimente sunt indicate persoanelor care au boli autoimune sau cardiovasculare.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-31.png\" alt=\"\" class=\"wp-image-2376\" width=\"339\" height=\"339\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-31.png 768w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-31-500x500.png 500w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-31-150x150.png 150w\" sizes=\"auto, (max-width: 339px) 100vw, 339px\" \/><\/figure>\n<\/div>\n\n\n<p>Cercet\u0103torii au dovedit c\u0103 ace\u0219ti acizi sunt responsabili pentru \u00eembun\u0103t\u0103\u021birea sistemului cardiovascular, ei ajut\u00e2nd la <strong>reducerea riscului infarctului miocardic<\/strong>.<\/p>\n\n\n\n<p><strong>Asocia\u021bia American\u0103 a Inimii (AHA)<\/strong> recomand\u0103 s\u0103 consum\u0103m cel pu\u021bin dou\u0103 por\u021bii de pe\u0219te pe s\u0103pt\u0103m\u00e2n\u0103, \u00een special pe\u0219te gras, care este bogat \u00een acizi gra\u0219i <strong>omega-3<\/strong>.<\/p>\n\n\n\n<p>Exist\u0103 multe tipuri de <strong>gr\u0103simi omega-3<\/strong>, care difer\u0103 \u00een func\u021bie de form\u0103 \u0219i dimensiunea lor chimic\u0103. Iat\u0103 cele trei cele mai comune:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Acidul alfa-linolenic (<strong>ALA<\/strong>) \u2013 <strong>de origine vegetal\u0103<\/strong><\/li><li>Acidul eicosapentaenoic (<strong>EPA<\/strong>) \u2013 <strong>de origine animal\u0103<\/strong><\/li><li>Acidul docosahexaenoic (<strong>DHA<\/strong>) \u2013 <strong>de origine animal\u0103<\/strong><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Acid alfa-linolenic (ALA)<\/strong>: Acest acid gras cu 18 atomi de carbon poate fi transformat \u00een EPA \u0219i DHA, de\u0219i procesul nu este foarte eficient. ALA ajut\u0103 la <strong>buna func\u021bionare a inimii<\/strong>, a <strong>sistemului imunitar<\/strong> \u0219i <strong>sistemului nervos<\/strong>.<\/li><li><strong>Acid eicosapentaenoic (EPA)<\/strong>: Func\u021bia principal\u0103 a acestui acid gras  este de a produce substan\u021be chimice numite eicosanoide. Acestea ajut\u0103 la <strong>reducerea inflama\u021biei<\/strong>. EPA poate ajuta, de asemenea, \u0219i la <strong>reducerea simptomelor depresiei<\/strong>.<\/li><li><strong>Acid docosahexaenoic (DHA)<\/strong>: un acid gras cu 22 de atomi de carbon, DHA reprezint\u0103 aproximativ 8% din greutatea creierului \u0219i contribuie la<strong> dezvoltarea \u0219i func\u021bionarea creierului<\/strong>. <\/li><\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-30.png\" alt=\"\" class=\"wp-image-2373\" width=\"468\" height=\"312\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-30.png 768w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-30-500x333.png 500w\" sizes=\"auto, (max-width: 468px) 100vw, 468px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-surse-de-omega-3\">Surse de Omega-3<\/h2>\n\n\n\n<p><strong>ALA<\/strong> se g\u0103se\u0219te \u00een surse vegetale, \u00een special \u00een semin\u021bele \u0219i<strong> uleiul de in<\/strong>, <strong>semin\u021bele de chia<\/strong>, <strong>nuci<\/strong> \u0219i <strong>uleiul de nuc\u0103<\/strong>, <strong>semin\u021bele<\/strong> \u0219i <strong>uleiul de c\u00e2nep\u0103<\/strong>, <strong>uleiul de rapi\u0163\u0103<\/strong>.<\/p>\n\n\n\n<p>\u00cen timp ce <strong>DHA<\/strong> \u0219i <strong>EPA<\/strong> se g\u0103sesc \u00een <strong>pe\u0219tii gra\u0219i<\/strong> sau \u00een <strong>uleiul de pe\u0219te<\/strong>: <strong>somon<\/strong>, <strong>p\u0103str\u0103v<\/strong>, <strong>ton<\/strong>, <strong>macrou<\/strong>, <strong>sardin<\/strong>, <strong>hering<\/strong>, <strong>hamsii<\/strong>. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-20.png\" alt=\"\" class=\"wp-image-2359\" width=\"560\" height=\"288\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-20.png 795w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-20-500x258.png 500w\" sizes=\"auto, (max-width: 560px) 100vw, 560px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Recomand\u0103ri privind consumul de Omega-3:<\/strong><\/h2>\n\n\n\n<p><strong>Academia Na\u021bional\u0103 de Medicin\u0103<\/strong> recomand\u0103 urm\u0103torul aport de <strong>acizi Omega 3<\/strong>: <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>b\u0103rba\u021bi cu v\u00e2rsta<\/strong> &gt; 19 ani \u2013 1.6g\/zi<\/li><li><strong>femei cu v\u00e2rsta<\/strong> &gt; 19 ani \u2013 1.1g\/zi<\/li><li><strong>femei \u00eens\u0103rcinate cu v\u00e2rsta<\/strong> &gt; 19 ani \u2013 1.4g\/zi <\/li><li><strong>femei care al\u0103pteaz\u0103 cu v\u00e2rsta<\/strong> &gt; 19 ani \u2013 1.3g\/zi<\/li><\/ul>\n\n\n\n<p><strong>Organiza\u021bia Mondial\u0103 a S\u0103n\u0103t\u0103\u021bii<\/strong> recomand\u0103 consumul de una \u2013 dou\u0103 por\u021bii de pe\u0219te\/s\u0103pt\u0103m\u00e2n\u0103. O por\u021bie trebuie s\u0103 con\u021bin\u0103 250-500 mg DHA \u0219i EPA. <\/p>\n\n\n\n<p>\u00cen ceea ce prive\u0219te <strong>persoanele vegetariene sau vegane<\/strong>, OMS recomand\u0103 un aport adecvat de<strong> Omega-3 din surse vegetale<\/strong>, cum ar fi <strong>uleiul de c\u00e2nep\u0103<\/strong>, <strong>in<\/strong>, <strong>nuc\u0103<\/strong> sau <strong>semin\u021bele de chia<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-23.png\" alt=\"\" class=\"wp-image-2362\" width=\"515\" height=\"317\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-23.png 1160w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-23-500x308.png 500w\" sizes=\"auto, (max-width: 515px) 100vw, 515px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Budinc\u0103 de chia din 3 ingrediente- re\u021bet\u0103 <\/strong><\/h3>\n\n\n\n<p><strong>Avem nevoie de:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>2 linguri <strong><a href=\"https:\/\/www.planteea.ro\/seminte-pt-consum\/seminte-chia\/\" target=\"_blank\" rel=\"noreferrer noopener\">semin\u021be de chia<\/a><\/strong><\/li><li>120 ml <strong><a href=\"https:\/\/www.planteea.ro\/lapte-vegetal\/lapte-migdale\/\" target=\"_blank\" rel=\"noreferrer noopener\">lapte de migdale<\/a><\/strong> sau <strong><a href=\"https:\/\/www.planteea.ro\/lapte-vegetal\/lapte-cocos\/\" target=\"_blank\" rel=\"noreferrer noopener\">lapte de cocos<\/a><\/strong><\/li><li>1 linguri\u021b\u0103 <strong><a href=\"https:\/\/www.planteea.ro\/miere-de-albine\/filtre\/bio\/\" target=\"_blank\" rel=\"noreferrer noopener\">miere de albine bio<\/a><\/strong> sau <a href=\"https:\/\/www.planteea.ro\/culinare\/indulcitor-agave-sirop\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>sirop de agave<\/strong><\/a><\/li><\/ul>\n\n\n\n<p><strong>Mod de preparare<\/strong>: \u00centr-un pahar ad\u0103ug\u0103m semin\u021bele de chia, laptele vegetal la alegere \u0219i linguri\u021ba de miere sau sirop de agave. Amestec\u0103m totul foarte bine \u0219i transfer\u0103m la frigider pentru cel pu\u021bin 2 ore. Pentru un mic dejun rapid recomand preg\u0103tirea budincii cu o sear\u0103 \u00eenainte.<\/p>\n\n\n\n<p>Dou\u0103 linguri de <strong>semin\u021be de chia<\/strong> con\u021bin:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li> 11 g <strong>fibre<\/strong><\/li><li>4 g <strong>proteine<\/strong> <\/li><li>9 g <strong>acizi gra\u0219i<\/strong> <strong>Omega-3<\/strong><\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Beneficiile consumului de Omega<\/strong>-3<strong>:<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Omega 3 cre\u0219te nivelul de colesterol \u201ebun\u201d<\/strong>&nbsp;\u0219i, de asemenea, reduce prezen\u021ba trigliceridelor<\/li><li>De asemenea, contribuie la sc\u0103derea tensiunii arteriale<\/li><li>Consumul de Omega 3, combinat cu exerci\u021bii fizice regulate,&nbsp;<strong>reduce riscul bolilor cardiovasculare<\/strong><\/li><li>Unele studii subliniaz\u0103 faptul c\u0103 administrarea de Omega 3 poate preveni&nbsp;afec\u021biunile ficatului gras<\/li><li>De asemenea,&nbsp;<strong>poate ajuta la prevenirea demen\u021bei<\/strong><\/li><li>Acizii gra\u0219i Omega 3 ajut\u0103 la dezvoltarea creierului copiilor.&nbsp;Acesta este motivul pentru care medicii recomand\u0103 mamelor s\u0103 ia Omega 3 \u00een timpul sarcinii \u0219i al\u0103pt\u0103rii.&nbsp;Mai t\u00e2rziu, recomand\u0103 includerea acestuia \u00een dietele copiilor<\/li><li><strong>Ajut\u0103 la cre\u0219terea densit\u0103\u021bii osoase<\/strong><\/li><li>Acizii gra\u0219i Omega 3 contribuie la coagularea s\u00e2ngelui<\/li><\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-26.png\" alt=\"\" class=\"wp-image-2368\" width=\"509\" height=\"339\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-26.png 1200w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-26-500x333.png 500w\" sizes=\"auto, (max-width: 509px) 100vw, 509px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">Ce sunt acizii gra\u0219i Omega-6 ?<\/h2>\n\n\n\n<p><strong>Omega- 6 <\/strong>sunt acizi gra\u0219i ce fac parte din clasa acizilor polinesatura\u021bi. Organismul nu are capacitatea de a produce cantitatea de Omega 6 necesar\u0103, de aceea trebuie sa avem o alimenta\u021bie care s\u0103 ne asigure aportul necesar.<\/p>\n\n\n\n<p>Printre beneficiile acizilor gra\u0219i Omega 6 se num\u0103r\u0103: reducerea riscului cardiac, reducerea nivelului de colesterol din s\u00e2nge, reducerea riscului de cancer. <\/p>\n\n\n\n<p><strong>Omega 6<\/strong> joaca un rol important \u0219i \u00een refacerea \u021besuturilor dup\u0103 efort fizic intens. Mai exact, acizii gra\u0219i Omega 6 stimuleaz\u0103 refacerea \u021besuturilor si combat inflama\u021bia produsa la nivelul musculaturii.<\/p>\n\n\n\n<p>Pentru ca organismul sa poate beneficia din plin de efectele acizilor gra\u0219i Omega 6, trebuie respectat raportul dintre Omega-6 si Omega=3. Ideal ar fi ca acest raport sa fie de 1:1. <\/p>\n\n\n\n<p><strong>Omega 6<\/strong> sunt benefici atunci c\u00e2nd sunt consuma\u021bi \u00een cantit\u0103\u021bile corecte, \u00eens\u0103 societatea \u00een care tr\u0103im ne \u00eendeamn\u0103 sa consum\u0103m ace\u0219ti acizi gra\u0219i \u00een cantit\u0103\u021bi prea mari, deregl\u00e2nd astfel aportul de Omega 6 \u2013&nbsp;Omega 3&nbsp;de 1:1.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-27.png\" alt=\"\" class=\"wp-image-2369\" width=\"536\" height=\"357\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-27.png 696w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-27-500x333.png 500w\" sizes=\"auto, (max-width: 536px) 100vw, 536px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">Surse alimentare de Omega 6<\/h2>\n\n\n\n<p>\u00centruc\u00e2t organismul nu are capacitatea de a produce de unul singur Omega 6, trebuie s\u0103 asigur\u0103m aportul necesar prin consumul alimentelor care con\u021bin asemenea acizi gra\u0219i. Principala sursa alimentar\u0103 de acizi gra\u0219i Omega-6 sunt uleiurile vegetale (<strong>uleiul de palmier<\/strong>, <strong>uleiul de soia<\/strong>, <strong>uleiul de rapi\u021b\u0103<\/strong> sau <strong>uleiul de floarea soarelui<\/strong>) \u00eens\u0103 \u0219i alte alimente con\u021bin asemenea acizi.<\/p>\n\n\n\n<p>Printre <strong>sursele naturale alimentare de Omega 6<\/strong> se num\u0103r\u0103 urm\u0103toarele:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li> Carnea de pui<\/li><li> Carnea de vit\u0103<\/li><li> Ou\u0103le<\/li><li> Untul<\/li><li> Br\u00e2nzeturile<\/li><li> <a href=\"https:\/\/www.planteea.ro\/oleaginoase\/seminte-susan-alb\/\" target=\"_blank\" rel=\"noreferrer noopener\">Semin\u021bele de susan<\/a><\/li><li>Nucile<\/li><li>Nucile Pecan<\/li><li><a href=\"https:\/\/www.planteea.ro\/nucifere\/migdale\/\" target=\"_blank\" rel=\"noreferrer noopener\">Migdalele<\/a><\/li><li>Alunele<\/li><li>Cerealele<\/li><li>Majoritatea uleiurilor vegetale<\/li><li><a href=\"https:\/\/www.planteea.ro\/produse\/?q=Ulei-samburi-struguri\" target=\"_blank\" rel=\"noreferrer noopener\">Uleiul din s\u00e2mburi de struguri<\/a><\/li><li>Uleiul de in<\/li><li>Uleiul de \u0219ofran<\/li><li>Uleiul de nuci<\/li><li>Uleiul de susan<\/li><li><a href=\"https:\/\/www.planteea.ro\/seminte-pt-consum\/seminte-dovleac\/\" target=\"_blank\" rel=\"noreferrer noopener\">Semin\u021bele de dovleac<\/a><\/li><li>Uleiul de\u00a0limba mielului<\/li><li>Uleiul de floarea soarelui\u00a0<\/li><\/ul>\n\n\n\n<p>Aportul de Omega-6 din alimenta\u021bie poate fi completat cu ajutorul <strong>suplimentelor alimentare<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Beneficiile consumului de Omega-6:<\/h2>\n\n\n\n<p>Consumul de <strong>Omega 6<\/strong> are o mul\u021bime de <strong>efecte benefice pentru s\u0103n\u0103tate<\/strong>.<\/p>\n\n\n\n<p><strong>Iat\u0103 care sunt principalele beneficii ale acestor acizi gra\u0219i:<\/strong><\/p>\n\n\n\n<p><strong>Combat inflama\u021bia&nbsp;<\/strong>\u2013 acizii gra\u0219i polinesatura\u021bi Omega 6 pot ajuta organismul sa combat\u0103 inflama\u021bia. Concret, acidul linoleic, care este un tip de Omega 6, contribuie la producerea acidului gama linoleic, care \u00een urma metaboliz\u0103rii se transforma \u00eentr-un nutrient cu <strong>propriet\u0103\u021bi antiinflamatoare<\/strong>.<\/p>\n\n\n\n<p><strong>Combat artrita reumatoid\u0103&nbsp;<\/strong>\u2013 tot acidul gama linoleic este cel care combate durerea, inflamarea \u0219i rigiditatea articular\u0103, simptome specifice artritei reumatoide.<\/p>\n\n\n\n<p><strong>Reduc tensiunea arteriala&nbsp;<\/strong>\u2013&nbsp;acidul gama linoleic&nbsp;produs \u00een urma consumului Omega 6, fie singur fie combinat cu Omega 3 din ulei de peste, poate <strong>reduce hipertensiunea arterial<\/strong>\u0103.<\/p>\n\n\n\n<p><strong>Reduc riscul de afec\u021biuni cardiace<\/strong>&nbsp;\u2013 \u00een special acidul linoleic are capacitatea de a reduce riscul cardiovascular. \u00cenlocuind gr\u0103simile saturate cu uleiuri vegetale bogate \u00een Omega 6, pacientul poate reduce riscul cardiac.<\/p>\n\n\n\n<p><strong>Sus\u021bin s\u0103n\u0103tatea sistemului osos<\/strong>&nbsp;\u2013 acizii gra\u0219i Omega 6 men\u021bin<strong> s\u0103n\u0103tatea sistemului osos<\/strong>, \u00een ciuda trecerii anilor. At\u00e2t femeile, c\u00e2t si b\u0103rba\u021bii beneficiaz\u0103 de o <strong>\u00eembun\u0103t\u0103\u021bire a densit\u0103\u021bii osoase<\/strong> daca folosesc suplimente pe baz\u0103 de Omega 6 si Omega 3.<\/p>\n\n\n\n<p><strong>Benefici in timpul sarcinii&nbsp;<\/strong>\u2013 acizii gra\u0219i Omega 6 au efecte benefice atunci c\u00e2nd sunt consuma\u021bi \u00een cantit\u0103\u021bi echilibrate \u00een sarcin\u0103, asupra dezvolt\u0103rii f\u0103tului. Concret, <strong>Omega 6<\/strong> au capacitatea de a <strong>reduce riscul de astm al nou n\u0103scutului<\/strong>, daca mama a respectat cantit\u0103\u021bile recomandare \u00een timpul sarcinii. Aportul de Omega 3 este la fel de important \u00een timpul sarcinii, ace\u0219ti acizi gra\u0219i av\u00e2nd efecte uimitoare c\u00e2nd sunt consuma\u021bi \u00een paralel.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Suplimentele cu Omega 6<\/h2>\n\n\n\n<p>Deficitul de Omega 6 poate fi comb\u0103tut prin administrarea unor suplimente alimentare. Omega 6 se reg\u0103se\u0219te sub form\u0103 de comprimate, \u00eens\u0103 aportul zilnic poate fi suplimentat \u0219i prin consumul de ulei de primula, ulei de peste).<\/p>\n\n\n\n<p>In general, <strong><a href=\"https:\/\/www.planteea.ro\/capsule-comprimate\/omega-3-6-9\/\">suplimentele Omega 6<\/a><\/strong> se reg\u0103sesc \u00een combina\u021bie cu <strong>Omega 3<\/strong> si <strong>Omega 9<\/strong>, o doz\u0103 asigur\u00e2nd men\u021binerea raportului s\u0103n\u0103tos al acestor acizi gra\u0219i.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-25.png\" alt=\"\" class=\"wp-image-2366\" width=\"446\" height=\"334\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-25.png 1024w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-25-500x375.png 500w\" sizes=\"auto, (max-width: 446px) 100vw, 446px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">Despre acizii gra\u0219i Omega-9<\/h2>\n\n\n\n<p>Acizii <strong>gra\u0219i mononesaturati Omega-9<\/strong> sunt cele mai abundente gr\u0103simi din celulele corpului uman \u0219i pot fi produ\u0219i de organismul fiec\u0103ruia dintre noi din gr\u0103simi nesaturate, deci nu sunt clasifica\u021bi drept acizi gra\u0219i esen\u021biali (cum este cazul gr\u0103similor polinesaturate Omega-3 si Omega-6). <\/p>\n\n\n\n<p>Dar sunt la fel de s\u0103n\u0103toase ca acestea din urma, alimentele bogate \u00een Omega-9 fiind recomandate datorit\u0103 rolului pe care \u00eel joac\u0103 \u00een <strong>protec\u021bia \u00eempotriva cancerului<\/strong> \u0219i \u00een <strong>sc\u0103derea riscului atacurilor de cord<\/strong> \u0219i <strong>arterosclerozei<\/strong>.<\/p>\n\n\n\n<p><strong>Un&nbsp;studiu<\/strong><a href=\"https:\/\/diabetes.diabetesjournals.org\/content\/64\/6\/2116.long\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;<\/a>a demonstrat c\u0103 dieta \u00een care domin\u0103 gr\u0103simile mononesaturate <strong>\u00eembun\u0103t\u0103\u021be\u0219te sensibilitatea la insulin\u0103 \u0219i scade inflama\u021bia<\/strong>.<\/p>\n\n\n\n<p id=\"P58\">Dintre <strong>alimentele cu cei mai mul\u021bi acizi gra\u0219i Omega-9<\/strong> amintim (\u00een ordinea descresc\u0103toare a concentra\u021biei):<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>uleiul de m\u0103sline<\/li><li>uleiul de caju<\/li><li>uleiul de migdale<\/li><li>uleiul de avocado<\/li><li>uleiul de alune<\/li><li>migdalele<\/li><li>nucile caju<\/li><\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-28-1200x1091.png\" alt=\"\" class=\"wp-image-2370\" width=\"327\" height=\"296\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-28-1200x1091.png 1200w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-28-1536x1396.png 1536w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-28.png 2000w\" sizes=\"auto, (max-width: 327px) 100vw, 327px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Avem nevoie de suplimente cu omega 3-6-9?<\/h3>\n\n\n\n<p id=\"P59\">\u00cen general,<strong> suplimentele cu Omega 3-6-9<\/strong> furnizeaz\u0103 concentra\u021bii optime ai acestor acizi gra\u0219i, \u00een propor\u021bii potrivite. Cel mai adesea, raportul este de 2-la-1-la-1 pentru <strong>Omega 3, 6<\/strong>, respectiv <strong>9<\/strong>.<\/p>\n\n\n\n<p id=\"P60\">Scopul lor principal este de a echilibra balan\u021ba \u00eentre <strong>Omega 3 <\/strong>\u0219i<strong> Omega 6<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-24.png\" alt=\"\" class=\"wp-image-2365\" width=\"424\" height=\"424\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-24.png 768w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-24-500x500.png 500w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-24-150x150.png 150w\" sizes=\"auto, (max-width: 424px) 100vw, 424px\" \/><\/figure>\n<\/div>\n\n\n<p><strong>Suplimentul<\/strong> <strong><a href=\"https:\/\/www.planteea.ro\/omega369-60cp-seva-plant\/\">Omega 3-6-9 Seva Plant<\/a><\/strong> reprezint\u0103 mixul perfect de acizi gra\u0219i nesatura\u021bi. <\/p>\n\n\n\n<p>Acizii gra\u0219i nesatura\u021bi Omega (<strong>Omega-3, Omega-6 \u0219i Omega-9<\/strong>) au un rol deosebit de important \u00een<strong> sus\u021binerea func\u021bionarii normale a inimii<\/strong>, <strong>ochilor<\/strong> \u0219i <strong>creierului<\/strong>.<br>\u00cempreun\u0103, <strong><a href=\"https:\/\/www.planteea.ro\/uleiuri-terapeutice\/omega-peste\/\">uleiul de pe\u0219te<\/a><\/strong> (surs\u0103 de <strong>Omega-3<\/strong>), <strong>uleiul de limba mielului<\/strong> (surs\u0103 de <strong>Omega-6 <\/strong>si<strong> Omega-9<\/strong>) \u0219i <strong><a href=\"https:\/\/www.planteea.ro\/produse\/?q=ulei-in\" target=\"_blank\" rel=\"noreferrer noopener\">uleiul de in<\/a><\/strong> (surs\u0103 de <strong>Omega-6<\/strong>),<strong> lupta cu depunerile de colesterol \u201dr\u0103u\u201d<\/strong>. <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Uleiul de pe\u0219te<\/strong>&nbsp;ajut\u0103 la men\u021binerea s\u0103n\u0103t\u0103\u021bii inimii \u0219i contribuie la men\u021binerea func\u021biei normale a creierului.<\/li><li><strong>Uleiul de In<\/strong>&nbsp;\u00eembun\u0103t\u0103\u021be\u0219te starea de spirit \u0219i ajut\u0103 la relaxarea optim\u0103.<\/li><li><strong>Uleiul de Limba-mielului<\/strong>&nbsp;sus\u021bine s\u0103n\u0103tatea tractului respirator \u0219i stimuleaz\u0103 func\u021bia de eliminare a apei din organism.<\/li><\/ul>\n\n\n\n<p><strong>Omega-3-6-9<\/strong>, prin con\u021binutul sau unic de acizi gra\u0219i valoro\u0219i \u0219i vitamine, este un supliment alimentar ideal pentru \u00eentre\u021binerea unei vie\u021bi s\u0103n\u0103toase \u0219i active.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-29.png\" alt=\"\" class=\"wp-image-2371\" width=\"564\" height=\"323\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-29.png 1200w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/image-29-500x287.png 500w\" sizes=\"auto, (max-width: 564px) 100vw, 564px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Beneficiile suplimentelor cu Omega 3-6-9<\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Joac\u0103 un rol important \u00een buna func\u021bionare a sistemului cardiovascular<\/strong><\/li><\/ol>\n\n\n\n<p>Acizii gra\u0219i esen\u021biali ajut\u0103 la men\u021binerea elasticit\u0103\u021bii vaselor de s\u00e2nge, care asigur\u0103 un transport f\u0103r\u0103 blocaje. De asemenea, gr\u0103simile s\u0103n\u0103toase sunt recunoscute pentru beneficiile asupra s\u0103n\u0103t\u0103\u021bii inimii \u0219i pentru sc\u0103derea colesterolului.<\/p>\n\n\n\n<p>2. <strong>Sunt esen\u021biale pentru dezvoltarea creierului \u0219i intr\u0103 \u00een componen\u021ba membranei tuturor celulelor<\/strong><\/p>\n\n\n\n<p>Principalul acid gras din creier este ADH-ul, care este un derivat al compusului ALA Omega 3 (acid alfa-linoleic), care se g\u0103se\u0219te \u00een uleiurile de pe\u0219te \u0219i \u00een pe\u0219tele de ap\u0103 rece. Pierderea concentra\u021biei de ADH din membrane celulelor creierului duce la sc\u0103derea integrit\u0103\u021bii func\u021bionale \u0219i structurale a acestor \u021besuturi. Astfel, se pare c\u0103 exist\u0103 o str\u00e2ns\u0103 leg\u0103tur\u0103 \u00eentre deficien\u021ba acizilor gra\u0219i \u0219i hiperactivitatea mental\u0103.<\/p>\n\n\n\n<p>3. <strong>Ajut\u0103 la men\u021binerea s\u0103n\u0103t\u0103\u021bii unghiilor, pielii \u0219i a p\u0103rului<\/strong><\/p>\n\n\n\n<p>Cercet\u0103rile au ar\u0103tat c\u0103 acizii gra\u0219i au efect pozitiv asupra pielii, reduc\u00e2nd ridurile \u0219i protej\u00e2nd \u00eempotriva radia\u021biilor UV. De asemenea, ajut\u0103 la vindecarea eczemelor \u0219i psoriazisului.<\/p>\n\n\n\n<p>4. <strong>Ajut\u0103 la asimilarea vitaminelor solubile \u00een gr\u0103simi<\/strong><\/p>\n\n\n\n<p>Vitaminele A, D, E \u0219i K sunt solubile \u00een gr\u0103simi, ceea ce \u00eenseamn\u0103 c\u0103 acizii gra\u0219i ajut\u0103 intestinul sub\u021bire s\u0103 absoarb\u0103 aceste vitamine. Ca \u0219i regul\u0103 simpl\u0103, pentru o absorb\u021bie optim\u0103, lua\u021bi suplimentele de multivitamine \u00eentotdeauna dup\u0103 mas\u0103.<\/p>\n\n\n\n<p>5. <strong>Echilibreaz\u0103 produc\u021bia de hormoni<\/strong><\/p>\n\n\n\n<p>Acizii gra\u0219i controleaz\u0103 produc\u021bia de hormoni sexuali, ceea ce explic\u0103 de ce unele adolescente care au sub greutatea normal\u0103 au probleme \u00een dezvoltarea la pubertate. &nbsp;Ace\u0219tia joac\u0103 un rol important \u00een cre\u0219terea fertilit\u0103\u021bii, at\u00e2t la femei c\u00e2t \u0219i la b\u0103rba\u021bi. &nbsp;<\/p>\n\n\n\n<p>Suplimentele cu acizii gra\u0219i sunt printre cele mai populare de pe pia\u021b\u0103. Acestea au ca surs\u0103 plantele \u0219i uleiurile de pe\u0219te \u0219i nu au efecte adverse. Studiile recente au ar\u0103tat c\u0103 minim 10% din suplimentele consumate la nivel mondial sunt cele cu Omega 3. Singurele suplimente care au dep\u0103\u0219it acest procent sunt multivitaminele (32 %) \u0219i calciul (12%).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">OMEGA 3 6 9 \u2013 CONTRAINDICA\u021aII<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft\"><img decoding=\"async\" src=\"https:\/\/www.llp-ro.ro\/wp-content\/uploads\/2022\/06\/pills-g0c124aa66_640-300x180.jpg\" alt=\"\" class=\"wp-image-7485\"\/><\/figure>\n<\/div>\n\n\n<p>Este nevoie de pruden\u021b\u0103 \u00een administrarea \u0219i consumul de <strong>acizi gra\u0219i Omega<\/strong> pentru persoanele care au probleme de coagulare a s\u00e2ngelui sau care iau un tratament cu anticoagulante.<\/p>\n\n\n\n<p>De asemenea, supradozajul poate provoca reac\u021bii adverse precum balonarea sau diareea. Este bine de \u0219tiut c\u0103  suplimentele pe baz\u0103 de Omega 6 pot s\u0103 sporeasc\u0103 nivelul trigliceridelor.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gr\u0103simile Omega 3-6-9, numite \u0219i acizi gra\u0219i, sunt vitale pentru organism \u0219i au nenum\u0103rate beneficii. Ele alc\u0103tuiesc baza pentru fiecare&hellip;<\/p>\n","protected":false},"author":19,"featured_media":2375,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2357","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-produse-naturiste"],"fimg_url":"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/omega-3-6-9-1.jpg","yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.0 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Omega 3-6-9: propriet\u0103\u021bi, beneficii, recomand\u0103ri - Blog Planteea<\/title>\n<meta name=\"description\" content=\"Rolul acizilor gra\u0219i Omega 3-6-9 este esen\u021bial at\u00e2t pentru producerea energiei, c\u00e2t \u0219i pentru absorb\u021bia vitaminelor.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.planteea.ro\/blog\/omega-3-6-9-proprietati-beneficii-recomandari\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Omega 3-6-9: propriet\u0103\u021bi, beneficii, recomand\u0103ri\" \/>\n<meta property=\"og:description\" content=\"Rolul acizilor gra\u0219i Omega 3-6-9 este esen\u021bial at\u00e2t pentru producerea energiei, c\u00e2t \u0219i pentru absorb\u021bia vitaminelor.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.planteea.ro\/blog\/omega-3-6-9-proprietati-beneficii-recomandari\/\" \/>\n<meta property=\"og:site_name\" content=\"Blog Planteea\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/planteea.ro\" \/>\n<meta property=\"article:published_time\" content=\"2022-09-19T19:14:09+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-09-20T11:01:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2022\/09\/omega-3-6-9-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1400\" \/>\n\t<meta property=\"og:image:height\" content=\"933\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Laura\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@Planteea_Online\" \/>\n<meta name=\"twitter:site\" content=\"@Planteea_Online\" \/>\n<meta name=\"twitter:label1\" content=\"Scris de\" \/>\n\t<meta name=\"twitter:data1\" content=\"Laura\" \/>\n\t<meta name=\"twitter:label2\" content=\"Timp estimat pentru citire\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/omega-3-6-9-proprietati-beneficii-recomandari\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/omega-3-6-9-proprietati-beneficii-recomandari\\\/\"},\"author\":{\"name\":\"Laura\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/#\\\/schema\\\/person\\\/25a1f2fa05b6d8b48e1ebeff6d0bb894\"},\"headline\":\"Omega 3-6-9: propriet\u0103\u021bi, beneficii, recomand\u0103ri\",\"datePublished\":\"2022-09-19T19:14:09+00:00\",\"dateModified\":\"2022-09-20T11:01:21+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/omega-3-6-9-proprietati-beneficii-recomandari\\\/\"},\"wordCount\":2392,\"commentCount\":1,\"publisher\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/omega-3-6-9-proprietati-beneficii-recomandari\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/wp-content\\\/uploads\\\/2022\\\/09\\\/omega-3-6-9-1.jpg\",\"articleSection\":[\"Beneficii produse naturiste\"],\"inLanguage\":\"ro-RO\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/omega-3-6-9-proprietati-beneficii-recomandari\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/omega-3-6-9-proprietati-beneficii-recomandari\\\/\",\"url\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/omega-3-6-9-proprietati-beneficii-recomandari\\\/\",\"name\":\"Omega 3-6-9: propriet\u0103\u021bi, beneficii, recomand\u0103ri - 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