mega-3

Benefcios:
1. Reduo dos nveis de cortisol, a hormona do stress. A reduo do cortisol est relacionado com o decrscimo de gordura corporal e aumento de massa magra (1)(2). 2. Diminuio da presso sangunea sistlica, arterial e de pulso (3) 3. Aumento de serotonina e reduo de inflamao intestinal e sistmica (4)(5) 4. Aumento de performance cerebral (6)(7). 5. Diminuio de disbiose (desequilbrio nos nveis de bactrias intestinais) (8). 6. Activao dos genes lipolticos (aumento da capacidade de queimar gordura como fonte de energia) (9)(10)(11)(12). 7. Inibio dos genes lipognicos (diminuio da tendncia do corpo em armazenar gordura) (13)(14)(15). 8. Aumento da sensao de saciedade aps as refeies (16). 9. Reduo dos nveis da hormona leptina evitando os casos de resistncia leptina causadores de obesidade, sndrome metablico e nveis elevados de apetite. (17). 10.Diminuio de massa gorda (18)(19)(20)(21). 11.Aumento de massa muscular e suporte hormonal (22)(23)(24)(25). 12.Aumento de fora em treinos de resistncia (26). 13.Diminuio de dor crnica atravs da reduo de inflamao (27)(28)(29)(30)(31)(32)(33)(34) 14.Diminuio em at 50% da degenerao macular (perda de viso no processo de envelhecimento) (35) 15.Diminuio da incidncia de obesidade (36)
Nota: Por questes de brevidade foram listados apenas alguns dos benefcios dos mega-3. Existem estudos na comunidade cientfica que indicam que os mega-3 tm um impacto positivo nas seguintes condies: hiperlipidemia, hipertrigliceridemia, doena coronria, hipertenso cardaca, arritmias, acidentes vasculares cerebrais, bipolaridade, artrite reumatide, psorase, dermatite atpica, colite ulcerosa, sndrome de Behet, sndrome de Raynaud, perda de peso, asma, cancro, menstruao dolorosa, doenas pulmonares, febre do feno, doena de Crohn, sndrome da fadiga crnica, albuminria associada a neuropatia diabtica, estenose aps angioplastia, aborto, preclmpsia, trabalho de parto prematuro, retardamento do crescimento intra-uterino, lpus eritematoso sistmico, fibrose cstica, gengivite, insuficincia renal associada a cirrose, hiperglicemia associada a diabetes tipo 2 e claudicao, hiperatividade (ADHD), dislexia e dispraxia.

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Suplementao com mega-3:

As cpsulas de mega-3 devem ser armazenadas no frigorfico a fim de evitar que fiquem rncidas. Deve tomar as suas cpsulas de mega-3 imediatamente antes da refeio. Se alguns minutos aps a toma das cpsulas de mega-3 sentir um sabor desagradvel na boca ou no estmago pode congelar as cpsulas previamente e ingeri-las congeladas.

Referncias cientficas:
(1) J Int Soc Sports Nutr. 2010 Oct 8;7:31 (2) Diabetes Metab. 2003 Jun;29(3):289-95. Fish oil prevents the adrenal activation elicited by mental stress in healthy men (3) J Complement Integr Med. 2012 Oct 23;9. 10.1515/1553-3840.1467. The effects of supplemental fish oil on blood pressure and morning cortisol in normotensive adults: a pilot study (4) Calon, F. Omega-3 Polyunsatured Fatty Acids in Alzheimers Disease: Key Questions and Partial Answers. Current Alzheimer's Research. August 2011. 8(5), 470-478. (5) Sinn, N., Milte, C., et al. Effects of N-3 Fatty Acids, EPA v. DHA on Depressive Symptoms, Quality of Life, Memory and Executive Function in Older Adults with Mild Cognitive Impairment: A 6-Month Randomized Controlled Trial. British Journal of Nutrition. September 2011. Published Ahead of Print. (6) Jackson, P., Raey, J., et al. DHA-Rich Oil Modulates the Cerebral Haemodynamic Response to Cognitive Tasks in Healthy Young Adults. British Journal of Nutrition. October 2011. Published Ahead of Print. (7) Harsharan, S., Rahul, A., et al. Omega-3 Fatty Acid Deficiency During Brain Maturation Reduces Neuronal and Behavioral Plasticity in Adulthood. PLOS One. December 2011. 6(12), e28451. (8) Correia, M., Michel, V., et al. Docosahexaenoic Acid Inhibits Helicobacter Pylori Growth In Vitro and Mice Gastric Mucosa Colonization. PLOS One. 2012. 7(4), e35072. (9) Ide T, Kobayashi H, Ashakumary L, Rouyer IA, Takahashi Y, Aoyama T, Hashimoto T, Mizugaki M: Comparative effects of perilla and fish oils on the activity and gene expression of fatty acid oxidation enzymes in rat liver. Biochim Biophys Acta 2000, 1485:23-35. (10) Power GW, Newsholme EA: Dietary fatty acids influence the activity and metabolic control of mitochondrial carnitine palmitoyltransferase I in rat heart and skeletal muscle. J Nutr 1997, 127:2142-2150. (11) Lehninger AL, Nelson DL, Cox MM: Principles of Biochemistry. Worth Publishers, New York 1993. (12) Noreen E, Sass MJ, Crowe ML, Pabon VA, Brandauer J, Averill LK. Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults. JISSN. 2010;7:31 (13) Jump DB, Clarke SD, Thelen A, Liimatta M: Coordinate regulation of glycolytic and lipogenic gene expression by polyunsaturated fatty acids. J Lipid Res 1994, 35:1076-1084. (14) Raclot T, Groscolas R, Langin D, Ferre P: Site-specific regulation of gene expression by n-3 polyunsaturated fatty acids in rat white adipose tissues. J Lipid Res 1997, 38:19631972. (15) Noreen E, Sass MJ, Crowe ML, Pabon VA, Brandauer J, Averill LK. Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults. JISSN. 2010;7:31

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(16) Parra D, Ramel A, Bandarra N, Kiely M, Martinez JA, Thorsdottir I. A diet rich in long chain omega-3 fatty acids modulates satiety in overweight and obese volunteers during weight loss. Appetite. 2008;51(3):676-680. (17) Circulation. 2002 Jul 16;106(3):289-91. Fish-rich diet, leptin, and body mass. Winnicki M, Somers VK, Accurso V, Phillips BG, Puato M, Palatini P, Pauletto P. University of Padova, Padova, Italy. (18) Couet C, Delarue P, Autoine JM, Lamisse F: Effect of dietary fish oil on body mass and basal fat oxidation in healthy adults. Int J Obes 1997, 21:637-643. (19) Hill AM, Buckley JD, Murphy KJ, Howe PR: Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors. Am J Clin Nutr 2007, 85:1267-1274. (20) Thorsdottir I, Tomasson H, Gunnarsdottir I, Gisladottir E, Kiely M, Parra MD, Bandarra NM, Schaafsma G, Martinez JA: Randomized trial of weight-loss- diets for young adults varying in fish and fish oil content. Int J Obes (Lond) 2007, 31:1560-1566. (21) Noreen E, Sass MJ, Crowe ML, Pabon VA, Brandauer J, Averill LK. Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults. JISSN. 2010;7:31 (22) Couet C, Delarue P, Autoine JM, Lamisse F: Effect of dietary fish oil on body mass and basal fat oxidation in healthy adults. Int J Obes 1997, 21:637-643. (23) Hill AM, Buckley JD, Murphy KJ, Howe PR: Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors. Am J Clin Nutr 2007, 85:1267-1274. (24) Thorsdottir I, Tomasson H, Gunnarsdottir I, Gisladottir E, Kiely M, Parra MD, Bandarra NM, Schaafsma G, Martinez JA: Randomized trial of weight-loss- diets for young adults varying in fish and fish oil content. Int J Obes (Lond) 2007, 31:1560-1566. (25) Noreen E, Sass MJ, Crowe ML, Pabon VA, Brandauer J, Averill LK. Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults. JISSN. 2010;7:31 (26) Rodacki, C., Rodacki, A., et al. Fish Oil supplementation Enhances the Effects of Strength Training in Elderly Women. American Journal of ClinicalNutrient. 2012. 95, 428436. (27) support a role for omega-3 fatty acids (EPA) in the prevention of obesity-associated inflammation in adipose tissue Eur J Nutr. 2008 Oct;47(7):380-6. Epub 2008 Sep 18 (28) Eicosapentaenoic acid (EPA) is essential for normal cell growth, and may play an important role in inflammatory and autoimmune disorders including rheumatoid arthritis J Clin Biochem Nutr. 2008 Sep;43(2):126-8 (29) The inflammation-resolving lipid mediator resolvin E1 (RvE1) effectively stops inflammation-induced bone loss Br J Pharmacol. 2008 Sep 22. [Epub ahead of print] (30) RvE1 has been reported to reduce immune cell infiltration and proinflammatory cytokine production J Immunol. 2008 Oct 1;181(7):4534-44 (31) RvE1 and PD1 are potent agonists for resolution of inflamed tissues Nature. 2007 Jun 14;447(7146):869-74. (32) Resolvin E1 is an oxygenase product derived from omega-3 eicosapentaenoic acid that displays potent antiinflammation/pro-resolution actions in vivo J Biol Chem. 2006 Aug 11;281(32):22847-54. Epub 2006 Jun 6. (33) Resolvin E1 promotes mucosal surface clearance of neutrophils: a new paradigm for inflammatory resolution FASEB J. 2007 Oct;21(12):3162-70. Epub 2007 May 11 (34) RvE2, together with RvE1, may contribute to the beneficial actions of omega-3 fatty acids in human diseases Chem Biol. 2006 Nov;13(11):1193-202. (35) American Journal of Clinical Nutrition Volume 88 Pages 398406. "Oily fish consumption dietary docosahexaenoic acid and eicosapentaenoic acid intakes and associations with neovascular age-related macular degeneration" (36) British Journal of Nutrition. Published online ahead of print doi: 10.1017/S0007114509382173. "Plasma n-3 polyunsaturated fatty acids are negatively associated with obesit". Authors: . Micallef I. Munro M. Phang. Garg.

Copyright, Miguel Kennedy, Calorie Junkies. Todos os direitos reservados.