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Omega 3 ve omega 6
Yetişkin bir insan haftada kaç günde bir öğün balık yerse omega 3-6 hapına ihtiyaç duymaz?
Balıklardaki omega 3-6 yağ asitlerinin miktarları çok değişkendir. Balığın pişirme ve saklanma şekli de bu miktarı etkiler. Örneğin yağda konserve edilmiş ton balığının yağı süzüldüğünde omega 3-6 yağlarında da kayıp olur. Suda konserve edilmiş veya süzülmeyen ton balığında daha yüksek olur. Ayrıca omega-6 yağ asitleri bitkisel kaynaklı beslenmede de bolca alındığından omega-6 takviyesinin pek gerektiğini düşünmüyorum.
ABD National Institutes of Health'in bu sayfasını şiddetle tavsiye ederim:
ods.od.nih.gov
Buradan bir alıntı:
"The omega-3 content of fish varies widely. Cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines, contain high amounts of LC omega-3s, whereas fish with a lower fat content—such as bass, tilapia and cod—as well as shellfish contain lower levels [3]. The omega-3 content of fish also depends on the composition of the food that the fish consumes [24]. Farmed fish usually have higher levels of EPA and DHA than wild-caught fish, but it depends on the food they are fed [24,25]. An analysis of the fatty acid composition of farm-raised Atlantic salmon from Scotland showed that the EPA and DHA content significantly decreased between 2006 and 2015 due to the replacement of traditional marine ingredients in fish feed with other ingredients [26]."
ABD National Institutes of Health'in bu sayfasını şiddetle tavsiye ederim:
ods.od.nih.gov
Buradan bir alıntı:
"The omega-3 content of fish varies widely. Cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines, contain high amounts of LC omega-3s, whereas fish with a lower fat content—such as bass, tilapia and cod—as well as shellfish contain lower levels [3]. The omega-3 content of fish also depends on the composition of the food that the fish consumes [24]. Farmed fish usually have higher levels of EPA and DHA than wild-caught fish, but it depends on the food they are fed [24,25]. An analysis of the fatty acid composition of farm-raised Atlantic salmon from Scotland showed that the EPA and DHA content significantly decreased between 2006 and 2015 due to the replacement of traditional marine ingredients in fish feed with other ingredients [26]."
- nabrukk
(28.10.19 20:20:24)
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