Ohledne konopneho semene to neni nic noveho. Ja dokonce na zahranicnich forech varuji pred konzumaci vyssiho mnozstvi nevhodnych orechu a semen. Nejen ze vetsina z nich obsahuje vysoke obsahy Omega 6, ale navic obsahuji i velke mnozstvi kyseliny fytove. Dost zdrave se stravujicich lidi do sebe laduje velke mnozstvi rybiho tuku ci patlanice, ale na druhe strane konzumuji velke mnozstvi orechu a semen, pripadne pripravuji jidlo na rostlinych olejich. Takove pocinani je silne kontraproduktivni a nikam nevedouci. Cilem uspechu je, prinejmensim na nezbytne nutnou dobu, snizit prijem Omega 6 an minimum a zvysit prijem Omega 3. Jedine tak se da dlouhodoby deficit za nejakou dobu terpve slusne srovnat.
Pro vasi informovanost zde uverejnuji rozsahly seznam pomeru Omega kyselin v ruznych potravinach, ktery jsem z 95% prelozil do rodneho jazyka (Uff...ze to ale do tohota fora vmestnat byla fuska) :
Rostlinné tuky a oleje na 100 gramu................... Omega 6 mg........................Omega 6 grams...................Omega 3 ALA
Olej z palmových jader........................................1600mg..................................1,6 g...................................0mg Kokosový olej...................................................1800mg..................................1,8 g...................................0mg Macadamia nut olej............................................2400mg...................................2,4 g..................................0mg Kakaové máslo..................................................2800mg..................................2,8 g...............................100mg Slunečnice, vysokým obsahem kys. olejové 70%............3606mg...................................3,6 g...............................192mg Sheanut olej.....................................................4900mg...................................4,9 g...............................300mg Palmový olej.....................................................9100mg..................................9,1 g...............................200mg Olivový olej......................................................9763mg..................................9,8 g...............................761mg Olej z lískových oříšků........................................10101mg................................10,1 g..................................0mg Avokádový olej................................................12531mg................................12,5 g...............................957mg Lněný olej......................................................12701mg................................12,7 g............................53300mg Canola..........................................................14503mg.................................14,5 g.............................9137mg Světlicový olej.................................................14350mg................................14,3 g..................................0mg Hořčičný olej...................................................15332mg.................................15,3 g.............................5900mg Mandlový olej..................................................17401mg.................................17,4 g..................................0mg Arašídový olej (nedoporučuje se)...........................31711mg.................................31,7 g..................................0mg Rýžový olej.....................................................33402mg.................................33,4 g.............................1600mg Sezamový olej.................................................41304mg.................................41,3 g...............................300mg Sójový olej.....................................................50293mg.................................50,2 g..............................7033mg Olej z bavlníkových semen...................................51503mg.................................51,5 g...............................200mg Olej z vlašských ořechů.......................................52894mg.................................52,9 g............................10401mg Kukuřičný olej..................................................53510mg.................................53,5 g..............................1161mg Olej z pšeničných klíčků (nedoporučuje se)................54797mg................................54,8 g..............................6901mg Slunečnice (linolová)..........................................65702mg................................65,7 g...................................0mg Hroznových jader..............................................69591mg.................................69,6 g...............................100mg Světlice barvířská (linolová).................................74615mg.................................74,6 g...................................0mg
Živočišné tuky.................................. Omega 6 na 100g................Omega 6 na 100g....................Omega 3 ALA
Máslový olej...........................................2200mg...............................2,2 g............................1417mg Hovězí luj..............................................3100mg...............................3,1 g.............................600mg Skopovy luj............................................5501mg...............................5,5 g............................2300mg Husí sádlo..............................................9801mg...............................9,8 g..............................500mg Vepřové sádlo (vepřové a slanina).................10199mg..............................10,2 g............................1000mg Kachním sádle........................................11999mg..............................12,0 g............................1000mg Kuřecí tuk.............................................19503mg..............................19,5 g............................1000mg Kruti tuk...............................................21201mg..............................21,2 g............................1400mg
Maso a bílkoviny na 100 g.........................................Omega 6 (approximate)..............Omega 3 (approximate)
Hovězí maso......................................................................90mg.....................................23mg Kozí...............................................................................100mg.....................................20mg Beránek..........................................................................150 - 3000mg..........................100 - 1200mg Srnčí..............................................................................220mg....................................100mg Bison..............................................................................200 - 300mg.............................80mg Hovězí maso, libové, obilí krmené............................................300mg.....................................10 - 30mg Králík..............................................................................360mg....................................140mg Vepřové libové...................................................................300mg +...................................10mg + Pštrosí.............................................................................350mg.....................................70mg Hovězí maso, tráva, krmení, není štíhlý......................................420mg......................................86mg Kuřecí játra.......................................................................400 - 700 mg............................140 - 290mg Kachní prsa, divoká..............................................................510mg......................................10mg Kruti, lehké maso.................................................................550mg......................................20 - 60 mg Sýr, čedar.........................................................................557mg....................................365mg Kuřecí maso světle...............................................................690mg......................................76mg Telecí.............................................................................1000 - 2500mg..........................140mg Kuřecí stehenní maso...........................................................1890mg....................................120 - 150 mg Vejce celá míchaná.............................................................1916mg....................................154mg Krůtí, maso s kůži..............................................................2940mg...................................280mg Kuřecí maso, tmavé pleti......................................................3040mg....................................190 - 240mg Kachní maso s kůži.............................................................3360mg.....................................60mg Vejce, žloutek...................................................................3538mg....................................282mg Bůček.............................................................................5020mg....................................480mg
Ořechy a semena na 100g...............................................Omega 6..............................Omega 3, short chain ALA
Kokos, sušeny................................................................706mg..........................................0mg Macadamia..................................................................1296mg......................................206mg Lískové ořechy..............................................................5499mg........................................87mg Chia semeno................................................................5785mg....................................17552mg Lněné semínko.............................................................5911mg.....................................22813mg Kešu.........................................................................7782mg........................................161mg Mandle.....................................................................12053mg............................................6mg Pistácie....................................................................13636mg.........................................254mg Brazílie.....................................................................20564mg...........................................18mg Pekanové ořechy..........................................................20630mg.........................................986mg Dýnova seminka...........................................................20703mg.........................................166mg Sezamova..................................................................25226mg.........................................376mg Piniova.....................................................................33606mg.........................................112mg Slunečnicova seminka....................................................37389mg...........................................79mg Vlašské ořechy.............................................................38092mg........................................9079mg
Ryby a mořské plody na 100 gramů..................................Omega 3............................Omega 6
Rybi kaviár, černy a červeny............................................6789mg..............................81mg Makrela, Atlantik.........................................................2670mg.............................219mg Losos, Atlantic, divoký...................................................2586mg.............................172mg Losos, Atlantic, farmové.................................................2506mg.............................982mg Sleď, Pacifik, vařené.....................................................2418mg.............................192mg Losos, Chinook, vařené..................................................2418mg............................. 472mg Tunak.......................................................................1664mg..............................68mg Makrela, Pacifik...........................................................1614mg.............................116mg Sardinky, Atlantic.........................................................1480mg.............................110mg Losos, konzerva...........................................................1323mg.............................152mg Pstruh, syrovy.............................................................1068mg.............................224mg Bluefish, vařené..........................................................1067mg...............................60mg Swordfish....................................................................825mg...............................30mg Ústřice, Pacifik, syrova....................................................740mg................................32mg Úhoř..........................................................................653mg..............................196mg Halibut.......................................................................669mg................................38mg Krevety, konzervy..........................................................601mg................................28mg Platýz........................................................................563mg.................................8mg Lobster, vařeny.............................................................534mg................................13mg Mušle, modrá, syrova......................................................482mg................................18mg Makrela, vařené.............................................................423mg................................45mg Mlž (srdcovky)...............................................................396mg................................32mg Scallop........................................................................396mg..................................4mg Krab...........................................................................382mg..................................8mg Snapper.......................................................................343mg................................25mg Octopus.......................................................................326mg..................................9mg Tuňák.........................................................................243mg.................................10mg Tresci jatra, Pacifik, syrova...............................................221mg..................................8mg Rak............................................................................184mg..................................76mg
Naposledy upravil Sroll dne sob říj 22, 2011 2:01 pm, celkově upraveno 43
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