omega-3 annostus
- Keskustelun aloittaja joku1
- Aloitettu
10% ALENNUS KOODILLA PAKKOTOISTO
- Liittynyt
- 15.11.2004
- Viestejä
- 910
Tulipa tosta rasvan määrästä mieleen että toi "toistasataa" grammaa taitaa mennä melkeinpä kaikilla ketkä on vähän perehtynyt järkevään kehonrakennusruokavalioon. Harvempi oikeasti varmaan alle 100g päivässä ottaa rasvoja.
- Liittynyt
- 31.1.2007
- Viestejä
- 1 541
Mulla menee rasvaa päivittäin 120-160g missä on kaikkien ruoka-aineiden sisältämät rasvat laskettuna, eli kyllä tuota ainakin itselläni menee. Ei tuohon enää kiinnitä edes niin paljoa huomiota ja esim. pähkinöissä tulee "oheistuotteena" tuota rasvaa aika reippaasti. Samoin jos soijarouheesta tekee ruokaa, niin oliiviöljyä uppoaa gramma jos toinenkin.
Marjakarhu
Banned
- Liittynyt
- 29.5.2006
- Viestejä
- 324
Pitäisi toki syödä rasvoja, vaan monikohan tälläkään foorumilla mahtaa syödä rasvaa edes toistasataa grammaa päivässä, mukaanlaskettuna kaikki rasvat, joita ruokavaliossa on?
Vuonna 2006 tuli vedeltyä tuollaisia määriä.
Kalorit:
7047 kcal.
Prot.606 g.
hiil. 710 g.
Rasv. 197 g
- Liittynyt
- 17.4.2008
- Viestejä
- 38
Näiden tohtoritolosten ja muiden käärmeöljykauppiaiden myyntipuheisiin kannattaa suhtautua aina terveellä epäluulolla. Luontaistuotekauppiaita ei mielestäni kiinnosta muu kuin raha. Tutustukaa allaolevaan linkkiin:
http://www.tiede.fi/keskustelut/viewtopic.php?f=11&t=27553&st=0&sk=t&sd=a
Syön kyllä itsekin muutaman EPA/DHA-kapselin illassa, mutta 20 g:n päiväannos ei kuulosta järkevältä. Monipuolinen ruokavalio on kaiken a ja o.
http://www.tiede.fi/keskustelut/viewtopic.php?f=11&t=27553&st=0&sk=t&sd=a
Syön kyllä itsekin muutaman EPA/DHA-kapselin illassa, mutta 20 g:n päiväannos ei kuulosta järkevältä. Monipuolinen ruokavalio on kaiken a ja o.
- Liittynyt
- 3.6.2008
- Viestejä
- 5 821
Jokainen huippuvalmentajakin käytännössä suosittelee suuria annoksia omega3:sia. Minkä takia sä sit syöt proteiinia niin paljon? Ja saisko jonkin sortin perustelut miks 20g ei kuulosta järkevältä?
Sen takia ku kaikis purkeis lukee joku 2 kapselia päivässä?
Kivikauden ihminenki söi viikossa satoja grammoja kalaöljyä :jahas:
- Liittynyt
- 17.4.2008
- Viestejä
- 38
Fuhrer...
En todellakaan väheksy kalaöljyä, mutta järki kannattaa pitää mukana. Jos ei syö lainkaan kalaa ja päiväkulutus on luokkaa 6000 kcal, niin ei kai siinä 20 grammassa valmistetta ole mitään ihmeellistä. Tosin keksisin rahoilleni parempaakin käyttöä, ja esimerkiksi FDA varoittaa aivoverenvuotoriskin kasvamisesta suuria annoksia käytettäessä.
Kun taas puhutaan "normaalista" kehoilijasta, monipuolinen ruokavalio (sis. rasvaisen kalan) yhdistettynä muutamaan kapseliin päivässä takaa nykytietämyksen mukaisen riittävän saannin. En ehdi perehtymään aiheeseen enempää, mutta liitän mukaan muutaman abstraktin aiheeseen liittyen. Kokoartikkelit löytyy mainituista tietokannoista, jos omaat käyttöoikeudet.
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Database MEDLINE
Title Fish consumption is a safe solution to increase the intake of long-chain n-3 fatty acids.
Author Sioen, Isabelle; De Henauw, Stefaan; Verbeke, Wim; Verdonck, Frederik; Willems, Jan L; Van Camp, John
Affiliation 1Department of Public Health, Ghent University, UZ 2 Blok A, De Pintelaan 185, B-9000 Ghent, Belgium.
Source Public health nutrition, 2008 Nov, 11(11):1107-16. Epub: 2008 Jan 02
Abstract:
OBJECTIVES: Dietary intake of long-chain (LC) n-3 PUFA in developed countries is low compared with recommendations. Fish is naturally rich in LC n-3 PUFA, but is also a dietary source of heavy metals and organic pollutants. We investigated whether the recommendation for LC n-3 PUFA could be reached through fish consumption, without exceeding the provisional tolerable weekly intake of methylmercury (MeHg) and the tolerable weekly intake (TWI) of dioxin-like compounds. Also, the contribution of margarines enriched with LC n-3 PUFA was assessed. DESIGN: Published nutrient and contaminant data were used in a probabilistic model to calculate the simultaneous nutrient and contaminant intake for different fish consumption scenarios. RESULTS: The Belgian recommendation for EPA + DHA (0.3 % of total energy intake) can be reached by consuming fatty fish a minimum of twice a week, or by varying between lean and fatty fish a minimum of three times a week. At this fish consumption level, MeHg intake is not an issue of toxicological concern. The intake of dioxin-like compounds approximates the TWI when consuming fatty fish more than twice a week, this being a potential toxicological risk because other food items also contribute to the weekly intake of dioxin-like compounds. Use of margarine enriched with LC n-3 PUFA can help to increase LC n-3 intake, on average by 159 mg/d. CONCLUSIONS: Combination of regular fish consumption (twice a week) with important contribution of fatty fish species, in combination with regular consumption of margarine enriched with EPA + DHA, can be advised to achieve the recommendation for LC n-3 intake.
----
Database MEDLINE
Title Omega-3 fatty acids and athletics.
Author Simopoulos, Artemis P
Affiliation The Center for Genetics, Nutrition and Health, Washington, DC 20009, USA. cgnh@bellatlantic.net
Source Current sports medicine reports, 2007 Jul, 6(4):230-6
Abstract:
Human beings evolved consuming a diet that contained about equal amounts of y-6 and y-3 essential fatty acids. Today, in Western diets, the ratio of y-6 to y-3 fatty acids ranges from approximately 10:1 to 20:1 instead of the traditional range of 1:1 to 2:1. Studies indicate that a high intake of y-6 fatty acids shifts the physiologic state to one that is prothrombotic and proaggregatory, characterized by increases in blood viscosity, vasospasm, and vasoconstriction, and decreases in bleeding time. y-3 fatty acids, however, have anti-inflammatory, antithrombotic, antiarrhythmic, hypolipidemic, and vasodilatory properties. Excessive radical formation and trauma during high-intensity exercise leads to an inflammatory state that is made worse by the increased amount of y-6 fatty acids in Western diets, although this can be counteracted by eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). For the majority of athletes, especially those at the leisure level, general guidelines should include EPA and DHA of about 1 to 2 g/d at a ratio of EPA-DHA of 2-1.
----
Database Biology Digest
Title Risks and Benefits of Omega 3 Fats for Mortality, Cardiovascular; Disease, and Cancer: Systematic Review
Author HOOPER, L; THOMPSON, RL; HARRISON, RA; SUMMERBELL, CD; NESS ET AL., AR
Source British Medical Journal, vol. 332, no. 7544, pp. 752-760, April 1, 2006
Descriptors
OMEGA 3 FATS HEART DISEASE CANCER STROKE
New Search Using Marked Terms: Use AND to narrow Use OR to broaden
Add to Current Search: Use AND to narrow Use OR to broaden
Abstract:
The consumption of long chain omega 3 fatty acids, found in fatty fish and fish oils, and alpha-linoleic acid--a shorter chain omega 3 found in some plant oils--has been linked to lower incidence of coronary heart disease. Omega 3 fats can protect against heart disease by lowering blood pressure and heart rate; reducing serum triglycerides, thrombic tendency, inflammation, and arrythmias; and improving endothelial function, insulin sensitivity, paraoxonase concentrations, and plaque stability. The effects of long chain and short chain omega 3 fats on mortality, cardiovascular disease, cancer, and bleeding events were systematically reviewed and all relevant randomized controlled trials (RCTs) and prospective cohort studies were analyzed. The review process involved the screening of 15,159 titles and a collection of 926 full-text papers. Forty-eight RCTs and 41 cohort studies were analyzed. Deaths occurred in 15 RCTs and authors of 29 RCTs reported that no deaths occurred. Evidence that the risk of mortality was reduced in participants randomized to omega 3 was weak. When analysis was restricted to studies at low risk of bias, this effect was attenuated and inconsistency between RCTs was low. Results were similar in long chain versus short chain omega 3, and dietary advice versus supplements. Eighteen RCTs provided data on cardiovascular events in 2,628 participants. Meta-analysis showed no definite effect of omega 3 fats on cardiovascular events, but confidence intervals were wide and inconsistency was high. Ten RCTs reported the incidence of cancer. No evidence was found that omega 3 fats affected the incidence of cancer and there was no inconsistency. Nine RCTs reported at least one stroke, but little information was available on hemorrhagic stroke. Omega 3 had no clear effect on the total numbers of strokes. These results show that long chain and shorter chain omega 3 fats do not have a clear effect on total mortality, combined cardiovascular events, or cancer.
En todellakaan väheksy kalaöljyä, mutta järki kannattaa pitää mukana. Jos ei syö lainkaan kalaa ja päiväkulutus on luokkaa 6000 kcal, niin ei kai siinä 20 grammassa valmistetta ole mitään ihmeellistä. Tosin keksisin rahoilleni parempaakin käyttöä, ja esimerkiksi FDA varoittaa aivoverenvuotoriskin kasvamisesta suuria annoksia käytettäessä.
Kun taas puhutaan "normaalista" kehoilijasta, monipuolinen ruokavalio (sis. rasvaisen kalan) yhdistettynä muutamaan kapseliin päivässä takaa nykytietämyksen mukaisen riittävän saannin. En ehdi perehtymään aiheeseen enempää, mutta liitän mukaan muutaman abstraktin aiheeseen liittyen. Kokoartikkelit löytyy mainituista tietokannoista, jos omaat käyttöoikeudet.
----
Database MEDLINE
Title Fish consumption is a safe solution to increase the intake of long-chain n-3 fatty acids.
Author Sioen, Isabelle; De Henauw, Stefaan; Verbeke, Wim; Verdonck, Frederik; Willems, Jan L; Van Camp, John
Affiliation 1Department of Public Health, Ghent University, UZ 2 Blok A, De Pintelaan 185, B-9000 Ghent, Belgium.
Source Public health nutrition, 2008 Nov, 11(11):1107-16. Epub: 2008 Jan 02
Abstract:
OBJECTIVES: Dietary intake of long-chain (LC) n-3 PUFA in developed countries is low compared with recommendations. Fish is naturally rich in LC n-3 PUFA, but is also a dietary source of heavy metals and organic pollutants. We investigated whether the recommendation for LC n-3 PUFA could be reached through fish consumption, without exceeding the provisional tolerable weekly intake of methylmercury (MeHg) and the tolerable weekly intake (TWI) of dioxin-like compounds. Also, the contribution of margarines enriched with LC n-3 PUFA was assessed. DESIGN: Published nutrient and contaminant data were used in a probabilistic model to calculate the simultaneous nutrient and contaminant intake for different fish consumption scenarios. RESULTS: The Belgian recommendation for EPA + DHA (0.3 % of total energy intake) can be reached by consuming fatty fish a minimum of twice a week, or by varying between lean and fatty fish a minimum of three times a week. At this fish consumption level, MeHg intake is not an issue of toxicological concern. The intake of dioxin-like compounds approximates the TWI when consuming fatty fish more than twice a week, this being a potential toxicological risk because other food items also contribute to the weekly intake of dioxin-like compounds. Use of margarine enriched with LC n-3 PUFA can help to increase LC n-3 intake, on average by 159 mg/d. CONCLUSIONS: Combination of regular fish consumption (twice a week) with important contribution of fatty fish species, in combination with regular consumption of margarine enriched with EPA + DHA, can be advised to achieve the recommendation for LC n-3 intake.
----
Database MEDLINE
Title Omega-3 fatty acids and athletics.
Author Simopoulos, Artemis P
Affiliation The Center for Genetics, Nutrition and Health, Washington, DC 20009, USA. cgnh@bellatlantic.net
Source Current sports medicine reports, 2007 Jul, 6(4):230-6
Abstract:
Human beings evolved consuming a diet that contained about equal amounts of y-6 and y-3 essential fatty acids. Today, in Western diets, the ratio of y-6 to y-3 fatty acids ranges from approximately 10:1 to 20:1 instead of the traditional range of 1:1 to 2:1. Studies indicate that a high intake of y-6 fatty acids shifts the physiologic state to one that is prothrombotic and proaggregatory, characterized by increases in blood viscosity, vasospasm, and vasoconstriction, and decreases in bleeding time. y-3 fatty acids, however, have anti-inflammatory, antithrombotic, antiarrhythmic, hypolipidemic, and vasodilatory properties. Excessive radical formation and trauma during high-intensity exercise leads to an inflammatory state that is made worse by the increased amount of y-6 fatty acids in Western diets, although this can be counteracted by eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). For the majority of athletes, especially those at the leisure level, general guidelines should include EPA and DHA of about 1 to 2 g/d at a ratio of EPA-DHA of 2-1.
----
Database Biology Digest
Title Risks and Benefits of Omega 3 Fats for Mortality, Cardiovascular; Disease, and Cancer: Systematic Review
Author HOOPER, L; THOMPSON, RL; HARRISON, RA; SUMMERBELL, CD; NESS ET AL., AR
Source British Medical Journal, vol. 332, no. 7544, pp. 752-760, April 1, 2006
Descriptors
OMEGA 3 FATS HEART DISEASE CANCER STROKE
New Search Using Marked Terms: Use AND to narrow Use OR to broaden
Add to Current Search: Use AND to narrow Use OR to broaden
Abstract:
The consumption of long chain omega 3 fatty acids, found in fatty fish and fish oils, and alpha-linoleic acid--a shorter chain omega 3 found in some plant oils--has been linked to lower incidence of coronary heart disease. Omega 3 fats can protect against heart disease by lowering blood pressure and heart rate; reducing serum triglycerides, thrombic tendency, inflammation, and arrythmias; and improving endothelial function, insulin sensitivity, paraoxonase concentrations, and plaque stability. The effects of long chain and short chain omega 3 fats on mortality, cardiovascular disease, cancer, and bleeding events were systematically reviewed and all relevant randomized controlled trials (RCTs) and prospective cohort studies were analyzed. The review process involved the screening of 15,159 titles and a collection of 926 full-text papers. Forty-eight RCTs and 41 cohort studies were analyzed. Deaths occurred in 15 RCTs and authors of 29 RCTs reported that no deaths occurred. Evidence that the risk of mortality was reduced in participants randomized to omega 3 was weak. When analysis was restricted to studies at low risk of bias, this effect was attenuated and inconsistency between RCTs was low. Results were similar in long chain versus short chain omega 3, and dietary advice versus supplements. Eighteen RCTs provided data on cardiovascular events in 2,628 participants. Meta-analysis showed no definite effect of omega 3 fats on cardiovascular events, but confidence intervals were wide and inconsistency was high. Ten RCTs reported the incidence of cancer. No evidence was found that omega 3 fats affected the incidence of cancer and there was no inconsistency. Nine RCTs reported at least one stroke, but little information was available on hemorrhagic stroke. Omega 3 had no clear effect on the total numbers of strokes. These results show that long chain and shorter chain omega 3 fats do not have a clear effect on total mortality, combined cardiovascular events, or cancer.
- Liittynyt
- 31.1.2007
- Viestejä
- 1 541
- Liittynyt
- 29.4.2008
- Viestejä
- 202
- Ikä
- 37
Riittää ihan hyvin. 15ml = 13g noin pyöreästi, joten do the math
Ok kiitos vastauksesta. Kokeilen ensiksi tollasella 10 ml:n annoksilla ja otan enemmän jos siltä tuntuu
