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חומצות שומן חיוניות – אומגה 3 ואומגה 6
חומצות השומן הן רבות ומגוונות אך ניתן לחלקן ל 2 קבוצות עיקריות: “חומצות שומן רוויות” ו”חומצות שומן בלתי רוויות“. “החיוניות” נקראות כך משום שגופנו אינו יודע לסנתז אותן לבדו והוא חייב לקבלן מן המזון.
“חומצה שומנית רוויה“, רוויה באטומי מימן שקשורים לכל אטומי הפחמן. חומצות שומן אלו נוטות להיות מוצקות בטמפרטורת החדר כגון במאכלי בשר, עוף וגם במרגרינה ושמן דקלים. “חומצה בלתי רוויה“, חומצה שאיננה רוויה באטומי מימן. חומצות אלו נוטות להיות בטמפרטורת החדר במצב צבירה נוזלי כגון, שמן זית מכבישה קרה, שמן דגים ושמן פשתן.
חומצות השומן נבדלות זו מזו ע”י הקשרים הכימיים שלהן בשרשרת. אם אחד הקשרים של הפחמן התחבר לאטום הפחמן שלפניו, ייווצר קשר כפול בין שני אטומי פחמן, ושני אטומי המימן שהיו מחוברים לשני אטומי הפחמן לא יתקיימו ואז תוגדר חומצת השומן ע”פ אזור הקשר. לדוגמה אם הקשר השלישי בין אטומי הפחמן הוא הכפול אז השרשרת מקבלת את השם אומגה 3. ואם קשר השישי הוא הכפול אז חומצת השומן תקרא אומגה 6 וכן הלאה.
דוגמאות נוספות לקשרים הפחמניים: ח. שומן אולאית נקראת אומגה 9, ח. שומן לאורית אומגה 9, ח. שומן פלמיטית נקראת אומגה 16, ח.שומן סטארית נקראת אומגה 18 וכ”ו. חשוב לדעת שחומצות השומן הרוויות מגיעות אלינו בעיקר מעולם החי בעוד שחומצות השומן הבלתי רוויות מגיעות בעיקר מעולם הצומח. 2 חומצות השומן החיוניות שנסקור בלימוד זה הן אומגה 3 ואומגה 6. כיום עם התפתחות המדע אנו גם יודעים שעליהן להימצא בכמות וביחסים נכונים ביניהן (על כך בהמשך).
תפקידים עיקריים אומגה 6 – חומצה לינולאית – Linoleic Acid.
- שיפור תפקודי המח – מניעת מחלות דמנציה
- הזנת מערכת העצבים – זיכרון וריכוז
- תמיכה במערכת החיסון בלקיחה לאורך זמן
- פעילות אנטי דלקתית רב מערכתית
- איזון מערכת הורמונאלית בעיקר אצל נשים
- טיפול ותמיכה במחלות עור כרוניות
- פוריות גברים ונשים
שלב תוצר ביניים של פירוק אומגה 6 נותן לגופנו את חומצת השומן גמא-לינולאית אסיד (G.L.A), אשר לה תכונות חשובות ביותר, העיקרית שבהן פעילות אנטי דלקתית חזקה. כיום אנו יודעים שמרבית המחלות הכרוניות (אתרוסקלרוזיס, מחלות מפרקים, מחלות עור כרוניות, סרטן ועוד) מתחילות בבסיסן בדלקת ברמה כלשהי, וחומצת שומן זו מעודדת יצור חומרים הנקראים פרוסטגלנדינים מסוג PG1+PG3 הנחשבים לנוגדי דלקת ובתוך כך מעכבת את פעולת מתווכי הדלקת, ה PG2. (ראה טבלה בסוף).
מנגד עודפים בחומצת אומגה 6 תביא לתוצר פירוק נוסף – חומצה ארכידונית, אשר מעודדת יצור פרוסטגלנדינים שליליים כדוגמת PG2. לשם כך נחוץ היחס הנכון עם האומגה 3 (על כך בהמשך).
אומגה 6 מקורות עיקריים במזון:
כל השמנים הצמחיים כגון: שמן תירס, חמניות, סויה, קנולה, זרעי ענבים, נבט חיטה, נר הלילה, המפ (קנביס), שמן שומשום וכן בכל הזרעים והגרעינים, קטניות ודגן מלא. וכאמור נמצאת בכל המזונות מעולם החי.
*תוסף תזונה של G.A.L (המופק משמן נר הלילה או מבוראז’) המינון המומלץ 300-600 מ”ג ביום.
תפקידים עיקריים אומגה 3 – חומצה אלפא לינולנית- Alpha Linolenic Acid.
- לטיפול בהיפרכולסטרולמיה + כבד שומני
- נוגדת דיכאון – יעילה ותורמת להפחתת הסימפטומים בכל הדרגות
- היפראקטיביות – בעיקר בילדים
- בעיות קשב וריכוז – ילדים ומבוגרים
- תמיכה במערכת החיסון – בלקיחה לאורך זמן
- מפחיתה לחץ דם גבוה ומדללת מעט את הדם
- מפחיתה תנגודת לאינסולין
- פעילות אנטי דלקתית – מפרקים, עיכול, לב וכלי דם
- איזון מערכת הורמונאלית – כולל לבעיות פוריות בגברים ובנשים
- נוגדת סרטן – בעיקר למניעה כחלק מאורך חיים בריא והפחתת דלקת
- טיפול ותמיכה במחלות עור – מחלות עור כרוניות
- תמיכה קוגניטיבית – מפחיתה סיכון למחלות ניוון תאי כגון אלצהיימר
- התפתחות תקינה של העובר – קריטי למערכת העצבים והמוח של העובר
- בריאות העיניים – בעיקר מניעת ניוון ראיה
בגופנו היא הופכת לחומצות שומן הנקראות EPA / DHA.
- חומצה איקוסאפנטאנואית — (Eicosapentaenoic acid) EPA
- חומצה דוקוסאהקסאנואית — (Docosahexaenoic acid) DHA
ולמעשה מרבית הפעילות הבריאותית מיוחסת ל 2 חומרי מוצא אלו.
חומצת ה-A.L.A נמצאת הן במזון מן הצומח והן במזון מן החי, ההבדל הוא שממזון מהצומח גופנו צריך להפיק את ה EPA+DHA (הוא עושה זאת בכבד), ולכן גם טבעונים יכולים להפיק את חומצות השומן החשובות הללו. לעומת זאת מזון מן החי מגיע כבר מוכן עבורנו עם 2 חומצות השומן ובכך הספיגה היא אופטימאלית ובטוחה יותר. חישבו על אנשים שסובלים מתפקוד לקוי של הכבד או כבד שומני, אלכוהוליסטים, חולי צהבת, חולי שחמת וכו’, לא בטוח שאצלם הכבד יוכל להפיק את אותן החומצות בכמות מספקת ועל כן החשיבות לקבלן מוכנות וזמינות הינה גבוהה. חשוב לדעת כי בניגוד לאומגה 6, לא נמצאה רעילות או בעיה כלשהי בצריכה עודפת של אומגה 3 גם במינונים גבוהים במיוחד.
אומגה 3 מקורות עיקריים במזון:
מהצומח: אצות, זרעי פשתן, זרעי צ’יאה, אגוזי מלך, סויה.
מהחי: בעיקר דגי מים עמוקים (סלמון, מקרל, הליבוט, טונה והרינג).
היחס הנכון:
שיעור הצריכה הממוצע של אומגה 3:6 (בעולם המערבי) עומד על יחס של 1:20 לטובת האומגה 6. ובכך למעשה נוצרים עודפים ונזקים מקבוצת ה 6 , ויותר נכון לומר חוסרים מקבוצת ה 3. קל מאוד לסבול מחוסר איזון בתזונת המערב כיוון שהאומגה 6 מצויה בשפע בכל השמנים הצמחים, באגוזים, שקדים גרעינים וזרעים וכן בכל המאכלים מעולם החי. חשוב לדעת שאותו אנזים בגופנו אחראי לפירוק אומגה 3 ואומגה 6, ובכך ח. השומן למעשה מתחרות בינן בגופנו. בשנים האחרונות מחקרים רבים הראו שיחס טוב הוא 1:4 (לטובת האומגה 6) ולאחרונה אף מדברים על יחס של 1:1. יחס זה הוא בר השגה (כמו בטייוואן, יפאן, אסקימוסים) פשוט אין לצרוך שמנים צמחיים כלל מלבד שמן זית, (המכיל ברובו אומגה 9 ולא מתחרה עם האומגה 3). ומנגד להרבות באגוזי מלך, במוצרי סויה, זרעי פשתן, צ’יה, אצות ודגי מים עמוקים.
*חשוב לציין שמחקרים הראו שגופנו יכול להמיר את חומצת השומן ALA לחומצות השומן EPA עד 20% ול DHA עד 5% בלבד.
לכן יש יתרון כאן דווקא לתוספי שמן הדגים, שכאמור הם נקלטים בצורה יעילה וזולה וגם מי שאינו חסיד דגים יכול לאזן את היחס בגופו בקלות.
מינונים באוכלוסיות השונות
מינון מומלץ לתחזוקה ע”פ RDA:
הערה: תוספי התזונה המכילים אומגה 3 מגיעים בשלל מינונים ועוצמות שונות (300 מ”ג, 600 מ”ג, 900 מ”ג וכו’) החשוב זה לבדוק מהו הריכוז של 2 החומרים הפעילים EPA+DHA סה”כ יחד ולא כמה שמן מכילה הכמוסה ולא את גודל הכמוסה.
ילדים:
עד גיל שנה: 0.5 גרם
1-3: 0.7 גרם
4-8: 0.9 גרם
9-13: 1.2 גרם
נשים:
14 ומעלה: 1.1 גרם
הריון והנקה: 1.4 גרם
גברים:
14 ומעלה 1.6 גרם
*יש לזכור שאומגה 3 מדללת מעט את הדם. מחקרים הראו שעד 3 גרם ליום אתם נמצאים בטווח בטוח.
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