Az omega-3 index az omega-3 zsírsavak százalékos tartalmát méri a vörösvérsejtekben. Ez egy fontos mutató a szív, a szem és az agy egészségének állapotáról. Az omega-3 index mérésével, elemzésével és szabályozásával az omega-3 szint hatékonyan, egyénileg és célzottan javítható.
Zsírsav-elemzés a NORSAN-tól
- Méri az egyéni omega-3-ellátottságot
- Gyorsan & egyszerűen elvégezhető otthonról
- Független szaklaboratórium, az Omegametrix által végzett elemzés
- Eredményjelentés az omega-6/3 arányról, a transzzsírsavértékekről és összesen 26 zsírsavról
- Részletes magyarázattal együtt & Táplálkozási ajánlással
További információk a zsírsav-elemzésről
Miért fontos az omega-3 index?
A HS-Omega-3 index egy fontos egészségügyi mutató, amely az omega-3 zsírsavak tartalmát méri a vörösvérsejtekben. Pontosabban, az index az omega-3 zsírsavak, az eikozapentaénsav (EPA) és a dokozahexaénsav (DHA) arányát mutatja a vörösvérsejtek sejtmembránjaiban található összes zsírsavhoz viszonyítva, és százalékban van kifejezve.
Milyen magasnak kell az omega-3 indexemnek lennie?
A HS-Omega-3 indexnek a 8-11 %-os cél tartományban kell lennie. Az ebben a tartományban lévő értékek többek között jobb szívegészséggel és csökkent gyulladásos markerekkel társulnak. Az 5 % alatti értékek alacsonynak számítanak. A HS-Omega-3 indexet rendszeresen ellenőrizni kell, és az omega-3 bevitelét ennek megfelelően kell módosítani, hogy hosszú távon élvezhessük az egészségügyi előnyöket.
Omega-3 indexre vonatkozó tudományos adatok
1. Szív- és érrendszeri betegségek: Klinikai vizsgálatok metaanalízise kimutatta, hogy az optimális HS-omega-3 index csökkentett kockázattal jár a szívrohamok és a koszorúér-betegségek tekintetében [Harris et al., 2017]. (1).
2. Kognitív funkciók: A kutatási eredmények arra utalnak, hogy a célértékeken belüli HS-omega-3 index jobb kognitív funkcióval és alacsonyabb neurodegeneratív betegségek kockázatával jár együtt. Egy 2012-es tanulmány megállapította, hogy az alacsony DHA-szint a vörösvérsejtekben kisebb agytérfogattal és kognitív károsodásokkal jár együtt [Tan et al., 2012] (2).
3. Gyulladásos betegségek: Az optimális HS-omega-3 index gyulladáscsökkentő hatással bírhat, és így csökkentheti a krónikus gyulladásokat. Ezt egy 2022-es tanulmány is igazolta, amelyben a magasabb HS-omega-3 indexszel rendelkező résztvevők alacsonyabb gyulladásos markerekkel rendelkeztek a vérükben [McBurney et al., 2022] (3).
4. Depresszió és mentális egészség: Az optimális HS-omega-3 index jobb mentális egészséggel és alacsonyabb depressziós kockázattal járhat. Egy tanulmány 130 skizofréniában és depresszióban szenvedő felnőttet vizsgált, és megállapította, hogy ezeknek a vizsgálati alanyoknak az omega-3 indexe alacsonyabb volt az átlagnál (3,95%). Ezek az adatok aláhúzzák a jó omega-3-szint fontosságát a mentális és általános egészség szempontjából [Liao et al., 2019] (4).
Omega-3 index: hatások és ellátottsági helyzet
A HS-Omega-3 indexet elsősorban az omega-3 zsírsavak bevitelének mértéke befolyásolja. Ha az étrend vagy étrend-kiegészítők nem biztosítanak elegendő omega-3 zsírsavat, a HS-Omega-3 index csökken. Ezenkívül olyan egyéni tényezők is szerepet játszanak, mint az életkor, a testsúly, a nem és az általános étkezési szokások, amelyek befolyásolják, hogy a szervezet mennyire hatékonyan veszi fel és dolgozza fel az esszenciális zsírsavakat. Az Omegametrix laboratórium által elvégzett több mint 40 000 zsírsav-elemzés egyértelmű képet mutat: manapság 4 emberből 3 omega-3-hiányban szenved, és a védett tartomány 8-11 %-os szintje alatt van. Különösen azok az emberek, akik olyan országokban élnek, ahol a hal vagy a halolaj nem tartozik a hagyományos étrendhez, mint például Németországban és az Egyesült Államokban, gyakran nem fogyasztanak elegendő mennyiségű fontos tengeri omega-3 zsírsavat, EPA-t és DHA-t.
Globális omega-3 ellátásról szóló tanulmány
2016-ban először vizsgálták, hogy az emberek világszerte mennyire vannak ellátva omega-3 zsírsavakkal. Nemrég, 2024-ben, ezt a tanulmányt frissítették (1). Ehhez a tanulmányban 328 tanulmány eredményeit összegeztek. A cél az volt, hogy kiderítsék, mekkora az omega-3 index a világ különböző országaiban. A koncentrációkat négy kategóriába sorolták:
<4% (nagyon alacsony omega-3-ellátottság),
>4-6% (alacsony), >6-8% (mérsékelt) és
>8% (kívánatos).
Az eredmények azt mutatják, hogy
- Az omega-3-bevitel a legtöbb országban nem éri el a kívánatos szintet
- Azokban az országokban, ahol a hal vagy a halolaj gyakran szerepel az étrendben, mint például Norvégiában, Finnországban és Izlandon, az omega-3-bevitel megfelelő.
- Sajnos még mindig vannak olyan országok, mint Egyiptom, Irán, India és Brazília, ahol az ellátás szintje nagyon alacsony marad.
Mi az a Zsírsav-Analízis?
A zsírsavelemzés lehetőséget nyújt a szervezetben található zsírsavak egyéni ellátottságának mérésére. Az eritrocitamembránban (a vörösvérsejtek membránjában) található zsírsavak összetételét elemzik, így a teszt az elmúlt 120 nap ellátottságáról ad képet.
Összesen 26 zsírsavat mérnek, amelyek a szervezetben található összes zsírsav több mint 99%-át teszik ki. A mért értékek közül különösen a HS-Omega-3 indexnek van nagy jelentősége a betegségek, pl. szívbetegségek és krónikus gyulladásos betegségek megelőzésében és kezelésében. Az elemzés egy szabványosított és minőségbiztosított eljárás szerint történik az Omegametrix GmbH-nál, Európa vezető és független speciális laboratóriumában.
A zsírsav-elemzés mérése kétféle módon történhet:
- Önteszt teljes tesztkészlettel: Egyszerűen és gyorsan elvégezhető otthon. A tesztek online (link) kaphatók.
- Vérvizsgálat az orvosnál: erről kérdezze meg orvosát. A zsírsav-elemzés egy szokásos laboratóriumi vizsgálat, amelyet orvosnál és terapeutánál lehet elvégezni (gyakran „zsírsavprofilnak” is nevezik).
Zsírsav-elemzés otthon – így működik:
1. Vérvétel: A mellékelt kis lándzsával szúrja meg az ujját, és tegyen 2 csepp vért a tesztpapírra.
2. Postai küldés az Omegametrix laboratóriumba: A tesztpapírt postán küldje el. A tesztkészletben található egy előre megcímzett boríték.
3. Eredmények kézbesítése: 10-14 munkanap után megkapja személyes elemzési eredményét, összefoglalóval és ajánlással együtt. Itt láthat példákat az értékelésekre, amelyek viszonylag jó értékekkel és viszonylag rossz értékekkel.
A használati utasítás PDF formátumban
Omega-3 mérés és bevitel ütemezése
- Mérés az omega-3-kiegészítés megkezdése előtt, az optimális adag meghatározása és az egyéni kiindulási pont megállapítása érdekében. Ha hiány vagy nem optimális omega-3-indexet állapítanak meg, ajánlatos az omega-3-adagot körülbelül 3 hónapos szabályozási időszakra növelni.
- Omega-3 olaj vagy kapszulák rendszeres fogyasztása a szint fenntartása érdekében (kb. 2 g naponta – ez 1 teáskanál NORSAN Omega-3 Vegan olajnak és 1 evőkanál NORSAN Omega-3 Total vagy Omega-3 Arktis olajnak felel meg)
- Az omega-3 index ellenőrzése ( évente kb. egyszer )
Az omega-3 szint mérésére a kezelés kezdetén és az éves ellenőrző vizsgálat során a NORSAN Omega-3 Check-up Sets termékek a legalkalmasabbak.
Omega-3 alkalmazása és szedése
Az omega-3 index elemzés menete
Az optimális HS-Omega-3 index jelentőségének szemléltetésére két elemzés eredményeit vesszük figyelembe, amelyek során a résztvevők HS-Omega-3 indexe célzott intézkedések, többek között a NORSAN Omega-3 olaj szedése révén javult.
1. Példa
Kiindulási pont: Az első, 2021 augusztusában végzett méréskor a személy HS-omega-3 indexe csak 3,5 % volt, ami alacsonynak számít.
Intézkedések:
- Naponta 1 teáskanál NORSAN vegán omega-3 olaj (2000 mg) bevétele
- Az étkezési szokások módosultak: a személy vegán étrendet követ. Az omega-6/3 arány javítása érdekében optimalizálta zsírsav-beviteli szokásait: több omega-3-ban gazdag zsírt, például lenmagolajat és dióféléket, és kevesebb omega-6-ban gazdag zsírt, például napraforgóolajat fogyaszt.
Tíz hónap elteltével (2022 június): A HS-Omega-3 index 9,8-ra emelkedett, és ezzel az optimális 8–11% közötti tartományba került.
2. Példa
Kiindulási pont: Az első, 2016-ban végzett méréskor a személy HS-omega-3 indexe 7% volt, ami az optimális tartomány alatt van.
Intézkedések:
- 1 evőkanál NORSAN Omega-3 Total olaj (2000 mg) naponta
- Az étkezési szokások is megváltoztak: kevesebb napraforgóolaj és húsipari termék, helyette több egészséges zsír, például omega-3 olaj, lenmag és dió.
Eredmények:
– 2020: A HS-Omega-3 index 10 %-ra emelkedett, ezzel elérve az optimális tartományt
– 2022: Az index stabilan 9 %-on maradt, továbbra is az optimális tartományban.
– 2023: A HS-Omega-3 index tovább emelkedett, elérve a 11 %-ot, ami azt mutatja, hogy a folyamatos szedés és a megfelelő étrend hosszú távon pozitív hatással lehet az indexre.
A 2020 és 2022 közötti elemzési időszakban a személy terhességet és azt követő szoptatási időszakot élt át, ami ideiglenesen csökkentette a HS-Omega-3 indexet. Ennek ellenére az omega-3 célzott szedése és a megfelelő étrend, amely kevesebb napraforgóolajat és húsipari terméket, valamint több egészséges zsírt, például omega-3 olajat, lenmagot és dióféléket tartalmazott, stabilizálta az indexet az optimális tartományban.
Források:
- Harris, W. S., et al., (2017). The Omega-3 Index and relative risk for coronary heart disease mortality: Estimation from 10 cohort studies. Atherosclerosis, 262, 51–54.
- Tan, Z. S et al., (2012). Red blood cell ω-3 fatty acid levels and markers of accelerated brain aging. Neurology, 78(9), 658–664.
- McBurney, M. I., et al., (2022). The omega-3 index is inversely associated with the neutrophil-lymphocyte ratio in adults’. Prostaglandins, leukotrienes, and essential fatty acids, 177, 102397.
- Liao, Y., et al., (2019). Efficacy of omega-3 PUFAs in depression: A meta-analysis. Translational psychiatry, 9(1), 190.
- J.P. Schuchardt et al., (2024) “Omega-3 world map: 2024 update”, Progress in Lipid Research (2024).
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