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Omega-3 rasvahapot

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Versio hetkellä 14. lokakuuta 2014 kello 05.48 – tehnyt RavintolisaAdmin (keskustelu | muokkaukset)

Yleistä tietoa

Omega 3-rasvahapot ovat monityydyttymättämiä välttämättömiä rasvahappoja, kuten alfalinoleenihappo (ALA), jota on runsaasti rypsiöljyssä, pellavansiemenissä ja saksanpähkinöissä sekä eikosapentaeenihappo (EPA) ja dokosaheksaeenihappo (DHA), joita on runsaasti kalassa.

Hyviä omega-3 lähteitä ovat rasvaiset kalat kuten makrilli, tonnikala, lohi, sampi, anjovis, sardiini, silli ja taimen. Näissä on noin 1 gramma omega-3-rasvahappoja 100 grammassa kalaa.
Omega-3 rasvahappoja on mm. kaloissa.

Omega-3 rasvahappoja on mm. kaloissa.

Vaikuttavat aineet

Elimistö muuttaa alfalinoleenihappoa muiksi rasvahapoiksi eli eikosapentaeenihapoksi ja (EPA) ja dokosaheksaeenihapoksi (DHA), joita saadaan valmiina myös kalasta. Alfalinoleenihapon pidentyminen DHA:ksi elimistössä on vähäistä etenkin jos omega-6 rasvahapon saanti (runsaasti kasviöljyissä) on suurta (kuten useimmilla suomalaisilla on). Elimistö käyttää samaa entsyymiä omega-6 rasvahappojen muokkaamiseen kuin EPA:n muodostamiseen ja runsas omega-6 rasvahappojen määrä "varaa" tämän etsyymiprosessin käyttöönsä.

Vaikutus ja käyttö

Välttämättömät rasvahapot ja niistä edelleen muodostuneet pidempiketjuiset rasvahapot ovat solukalvojen fosfolipidien rakennusaineita. Dokosaheksaeenihappoa tarvitaan hermoston kehitykseen ja toimintaan sekä näön tarkkuuden ylläpitoon. Eikosapentaeenihaposta muodostetaan elimistön välittäjäaineita mm. leukotrieenejä, prostaglandiineja ja tromboksaaneja. Nämä välittäjäaineet osallistuvat moniin elimistön säätelyprosesseihin, kuten vastustuskyvyn, verenpaineen, kehon lämpotilan ja hermoston toiminnan säätely sekä hyytymien muodostuminen ja tahdosta riippumattomien lihasten supistuminen. Omega-3 rasvahapoista muodostunut EPA on vaikutukseltaan aina joko suotuisa tai neutraali. Omega-6 rasvahaposta muodotuneen EPA:n vaikutus voi olla elimistölle haitallinenkin tietyissä tilanteissa. Omega-3 EPA ehkäisee verihyytymien muodostumista ja tulehdusreaktioita. Suuri omega-6 rasvahappojen saanti suhteessa vähäiseen omega-3 saantiin liittyy elintapasairauksien, sydän- ja verisuonitautien, diabeteksen ja allergioiden kehittymiseen.

Omega-3 rasvahappoja, erityisesti kalaöljyn DHA:ta ja EPA:a, käytetään tutkimustiedon perusteella:

Korkeiden triglyseridiarvojen alentamiseen (korkeat triglyseridiarvot liittyvät sydänsairauksiin ja diabetekseen).
Sydän- ja verisuonirairauksien ehkäisyssä ja jo sairastuneiden ennusteen paranemisessa.
Kalaöljy näyttää alentavan korkeaa verenpainetta laajentamalla verisuonia.
Nivelreuma. Kalaöljy näyttää vähentävän nivelten jäykkyyttä ja vähentäväm steroideihin kuulumattomien tulehduskipulääkkeiden (NSAID) tarvetta.
Kuukautiskivut: Kalaöljyn yksin tai yhdessä B12-vitamiinin kanssa vähentää kipuja ja kipulääkkeiden tarvetta.
Tarkkaavaisuus-ylivilkkaushäiriö (ADHD) lapsilla. Kalaöljy näyttää parantavan älyllisiä taitoja ja käyttäytymistä 8-12 vuotiailla ADHD-lapsilla.
Raynaud'n oireyhtymä. Kalaöljy voi parantaa kylmänsietokykyä.
Aivohalvaus. Rasvaisen kalan syönti kerran tai kahdesti viikossa näyttää alentavan aivohalvauksen riskiä peräti 27 %. Toisaalta, erittäin korkea kalan kulutus (yli 46 grammaa kalaa päivässä) näyttää lisäävän aivohalvauksen riskiä.
Luiden haurastuminen (osteoporoosi). Kalaöljy yksin tai yhdessä kalsiumin ja helokkiöljyn kanssa näyttää hidastavan luukatoa iäkkäillä.
Valtimoiden kovettuminen (ateroskleroosi). Kalaöljy näyttää hidastavan tai jopa vähentävän sydänvaltimoiden ateroskleroosia (sepelvaltimotauti).
Munuaisvaivat. Pitkäaikainen käyttö (kaksi vuotta) kalaöljyä annoksella 4-8 grammaa päivässä voi hidastaa munuaisten vajaatoimintaa korkean riskin potilailla, joilla on munuaissairaus nimeltään IgA nefropatia. Kalaöljy myös näyttää vähentävän proteiinin määrää virtsassa ihmisillä, joilla on munuaissairauden seurauksena diabetes.
Kaksisuuntainen mielialahäiriö. Kalaöljy kaksisuuntaisessa mielialahäiriössä voi vähentää masennusoireita ja voi pidentää masennusjaksojen välistä aikaa. Kalaöljy ei kuitenkaan näytä parantavan maanisia oireita ihmisillä, joilla on kaksisuuntainen mielialahäiriö.
Psykoosi. Kalaöljylisä voi auttaa estämään psykoottisen sairauden puhkeamisen lievästi oireilevilla nuorilla 25-vuoteen asti.
Laihtuminen. Kalan syöminen tehostaa laihtumista ja alentaa verensokeria ylipainoisilla verenpainetautia sairastavilla.
Kohdun limakalvon syöpä. Säännöllisesti noin kaksi annosta rasvaista kalaa viikossa syövillä on alentunut riski sairastua kohdun limakalvon syöpään.
Ikääntymiseen liittyvä silmänpohjan rappeuma (AMD). Ihmisillä, jotka syövät kalaa enemmän kuin kerran viikossa on alentunut riski sairastua ikään liittyvään silmänpohjan rappeumaan.
Vähentää verisuonten uudelleen tukkeutumista sydämen ohitusleikkauksen tai pallolaajennuksen jälkeen. Teho saadaan kun käyttö aloitetaan kuukausi ennen toimenpidettä ja jatketaan vähintään kuukausi toimenpiteen jälkeen.
Keskenmenon ehkäisy raskaana olevilla naisilla, joilla on fosfolipidivasta-ainesyndrooma.
Elinsiirtojen jälkeisen lääkityksen aiheuttaman munuaisvaurion ja korkean verenpainen ehkäisy.
Dyspraksian (motoristen toimintojen koordinaatiohäiriö, jossa vaikea suorittaa tahdonalaisia liikkeitä) ja koordinaatiokyvyn ongelmien hoito.
Hemodialyysistä johtuvien hytymien ehkäisy.
Psoriasis. Sairaalassa annettu suonensisäinen kalaöljyhoito saattaa vähentää vaikean psoriaasin oireita. Ravinnon kalaölyllä ei ole samaa vaikutusta psoriaatikoilla.
Korkea kolesteroli. Kalaöljy voi alentaa kolesterolitasoa alentamalla kolesterolin imeytymistä suolesta.
Syöpään liittyvä laihtuminen. Suuret annokset (7,5 grammaa päivässä) kalaöljyä näyttää hidastavan laihtumista osalla potilaista. Jotkut tutkijat uskovat näiden potilaiden syövän enemmän, koska kalaöljy vähentää masennusta ja parantaa mielialaa.
Astma. Äidin kalaöljyn saanti raskauden aikana voi alentaa astman esiitymistä lapsilla. Kalaöljy voi vähentää lasten astman oireilua.

Kalaöljyn omega-3 rasvahappojen hyödystä on saatu viitteitä lukuisissa muissakin tilanteissa, mutta tieteellistä arvioita ei voi vielä tehdä tutkimusianeiston vähäisyyden vuoksi. Tällaisia tiloja ovat:

Allergiat, Alzheimerin tauti, atooppinen ihottuma, eteisvärinä, masennus, silmien kuivuminen, syövät, kaihi, älyllinen suoriutuminen, lukihäiriö, Crohnin tauti, haavainen paksunsuolentulehdus, krooninen väsymysoireyhtymä (CFS), krooninen munuaissairaus, diabetes, skitsofrenia raskauden aikana, sikiön kehitys, ennenaikainen syntymä, salisylaaatiyliherkkyys, systeeminen lupus erythematosus (SLE), kammioarytmiat ja lasten hämäränäön parantaminen lukihäiriön yhteydessä.

Käytössä huomioitavaa

Saantisuositus: Omega-3-rasvahappoja tulisi saada vähintään 1% ravinnon kokonaisenergiasta. Naisille tämä tarkoittaa keskimäärin 2200 mg Omega-3 rasvahappoja (2000 kcal:n ruokavalio) ja miehille 3300 mg Omega-3 rasvahappoja (3000 kcal:n ruokavalio) päivittäin. EPA:a ja DHA:ta arvioidaan tarvittavan 200-500 mg/vrk.

Lisätietoa

Eniten omega-3 rasvahappoja sisältävät ruuat (Fineli):http://bot.fi/c9v

Tieteellisten artikkelien lyhennelmiä voi lukea PubMed:ssa http://www.ncbi.nlm.nih.gov/pubmed

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