Der er rift om hyldepladsen i butikkerne, når det gælder udvalget af fedtsyrer. Det kan være svært at finde rundt i de mange muligheder, og derfor er det godt at vide, hvilke parametre man bør overveje, når det rette tilskud skal findes. Det ér nemlig ikke helt ligegyldigt, hvad man vælger, for levevis, sygdomshistorie og mål med indtagelsen har alt sammen betydning for, hvilket produkt man vil have gavn af.
Af Rikke Aggersted
Artiklen blev bragt i februar 2017 udgaven af magasinet sund-forskning
Helt grundlæggende har vi brug for en vifte af fedtsyrer for at trives. De bruges af alle kroppens celler i mange forskellige funktioner, så mangler vi nogle af dem, kan der opstå alskens ubalancer.
Det er ikke nok at indtage en tilfældig fedtsyre. Vigtigheden af at få den brede variation af fedtsyrer, kan ikke understreges nok. Smør og flæskesvær i overflod kan altså ikke opveje et underskud af andre fedtstoffer.
Samlet set bør den daglige fedtmængde udgøres af omkring en tredjedel mættet fedt, en tredjedel monoumættet fedt og en tredjedel flerumættet fedt. De to sidstnævnte grupper har en håndfuld undergrupper, som man også skal sikre, så derfor kan det være en svær øvelse at finde ud af, om man reelt får de fedtstoffer, man har brug for.
Ph.d. Udo Erasmus har forsket i fedtsyrer i mange år og har også udviklet en serie fedtsyrekosttilskud baseret på sin viden herom.
Derfor er variation vigtig
Ensidig kost vil sjældent indeholde den brede variation af næringsstoffer, vi har brug for. Cashewnødder indeholder for eksempel monoumættede fedtsyrer af omega-9-gruppen, hvorimod sesamfrø indeholder monoumættede fedtsyrer af omega-7-gruppen. Hørfrø indeholder til gengæld masser af sunde polyumættede fedtsyrer af typen omega-3. Og nu skal de fleste til at holde tungen lige i munden, for det er ikke nok, at vi sikrer os en fedtsyre fra for eksempel omega-3-gruppen. EPA og DHA som er omega-3-fedtsyrer kan kroppen selv danne i mindre mængder ud fra visse plantebaserede omega-3-fedtsyrer kaldet ALA. Forskning viser, at mænd generelt er dårligere til at omdanne ALA end kvinder.
Det er kun fisk, skaldyr og alger, der indeholder den rene EPA og DHA. Man kan altså ikke nøjes med at bruge rapsolie i maden og så stole på, at ens fedtsyrebehov er dækket.
En fødevare kan sagtens indeholde flere forskellige fedtsyrer, men de listes efter et rimeligt indhold. Er mængden af en type fedstof minimal, er det ikke sikkert den noteres, da der skal spises ret store mængder af fødevaren, for at det giver en mængde, der batter noget. Derfor er variationen også så vigtig, når vi sammensætter vores kost.
Det svære valg
Vi skal have lidt fedtdepoter at tære af på kroppen. Afgørende er det dog, hvilken kvalitet du har opbygget dem af. Sidder der kun chips og friturefedt på sidebenene, er du ikke særlig godt stillet. Men lever du af sunde frø, nødder, avokado, planteolier, fisk og alt muligt andet fra fedtsyrernes overflødighedskammer, så har du samlet et godt forråd at tære af. Hvis nu man skal stille det meget firkantet op.
Selvom man spiser varieret, kan man godt få brug for et tilskud. Er man småt spisende, har hårdt fysisk arbejde, er ramt af en sygdom, som hænger sammen med fedtsyretilstanden, eller er man måske gravid eller i voksealderen – ja, så kan et tilskud have sin berettigelse. Som tommelfingerregel skal vi ikke være fedtforskrækkede, men vi skal i høj grad vide, hvilken type fedt vi putter i munden.
Spændende bog om fedtsyrer
Ph.d. Udo Erasmus har skrevet bogen “Sundt fedt & dræberfedt”, som er rigtig god at blive klog af, når det gælder de mange fedtsyrer.
Tre forskellige fedtsyretilskud – som også er til veganere.
De vegetabilske olier er økologiske
Udo’s Choice har tre gode fedtsyretilskud, som kan anbefales.
Udo’s Choice var den første sammensatte olieblanding i Danmark. Olien sætter fokus på omega-3 og omega-6 i kombinationen af syv forskellige vegetabilske olier, nemlig sesamolie, hørfrøolie, solsikkeolie, kokosolie, kæmpenatlysolie, risklidolie og havreklidolie. Olien indeholder også de fedtopløselige vitaminer og antioxidanter A, D, E og K.
Daglig dosis er to til tre spsk., som kan tages direkte på salat, i smoothies e.l.
Udo’s Choice DHA Oil Blend er en forholdsvis ny vegetabilsk, olieblanding baseret på omega-3 og omega-6. Ud-gangspunktet er den originale Udo’s Choiceolie, men med nogle interessante ændringer. Olien indeholder mere GLA (en omega-6-fedtsyre) end den originale Udo’s Choice, nemlig hele 26,7 mg i to teskefulde.
Indholdet af DHA er nyt og kommer fra algen Schizochytrium sp.
To tsk. indeholder 80 mg DHA og 2 mg EPA fra algen. Det høje indhold af DHA gør olieblandingen velegnet til gravide og ammende, fordi barnet har særligt brug for denne fedtsyre til udvikling af syn og hjerne. Voksne mennesker har selvfølgelig også gavn af blandingen, og studier viser, at ældre menneskers hjerne indeholder mere DHA end yngre menneskers hjerne.
Daglig dosis er to til tre spsk., som kan tages direkte, på salat, i smoothies e.l.
Udo’s Choice O-KRILL 3 er en krillolie indeholdende EPA og DHA, som er udvundet fra krebsedyret Euphasia superba. Fangsten foregår i det antarktiske ocean ved hjælp af den bæredygtige MSC-certificerede fangstmetode. Olien indeholder også 40 µg af den naturlige antioxidant astaxanthin, som findes i krebsedyr. Dette tilskud er særligt velegnet til dem, som har brug for ekstra tilskud af EPA og DHA. Enten fordi de ikke får nok gennem kosten, eller fordi de ikke er sikre på, at kroppen selv kan omdanne nok ALA på naturlig vis.
Daglig dosis er en til to kapsler.
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