{"id":230612,"date":"2021-08-09T09:00:00","date_gmt":"2021-08-09T08:00:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/zivju-ella-treninam-omega-3-prieksrocibas-vingrosana\/"},"modified":"2025-09-05T09:33:49","modified_gmt":"2025-09-05T08:33:49","slug":"zivju-ella-treninam-omega-3-prieksrocibas-vingrosana","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/lv-lv\/zivju-ella-treninam-omega-3-prieksrocibas-vingrosana\/","title":{"rendered":"Zivju e\u013c\u013ca treni\u0146am: Omega-3 priek\u0161roc\u012bbas vingro\u0161an\u0101"},"content":{"rendered":"\n\n\n

M\u0113s visi zin\u0101m, ka omega-3 ir noder\u012bga vesel\u012bbai, ta\u010du t\u0101 ir ar\u012b milz\u012bga pal\u012bdz\u012bba tiem, kas nopietni tren\u0113jas, vai ikvienam, kas v\u0113las k\u013c\u016bt stipr\u0101ks un stipr\u0101ks. Ja j\u016bs nopietni dom\u0101jat par formas ieg\u016b\u0161anu, izlasiet \u0161o rakstu l\u012bdz pa\u0161\u0101m beig\u0101m. T\u0101 k\u0101 \u0161odien m\u0113s apskat\u012bsim visas priek\u0161roc\u012bbas, ko sniedz omega-3 zivju e\u013c\u013cas izmanto\u0161ana treni\u0146am!<\/p>\n\n\n\n

K\u0101 Omega-3 zivju e\u013c\u013ca pal\u012bdz vingrot<\/strong><\/h2>\n\n\n\n

M\u0113s tikai tagad s\u0101kam piln\u012bb\u0101 saprast, cik labv\u0113l\u012bga var b\u016bt omega-3 uztura bag\u0101tin\u0101\u0161ana lieto\u0161ana sniegumam sport\u0101 un atvese\u013co\u0161anai. S\u0101ksim ar pirmo ieguvumu, lietojot zivju e\u013c\u013cu treni\u0146am…<\/p>\n\n\n\n

Ieguvums #1: Omega-3 zivju e\u013c\u013ca var samazin\u0101t kortizola l\u012bmeni, str\u0101d\u0101jot<\/strong><\/h3>\n\n\n\n

Vingrin\u0101jumi ir lieliski un likt jums justies apbr\u012bnojami, ta\u010du tiem ir viens tr\u016bkums, kas var likt justies izdegtam, nevis dz\u012bv\u0101kam: kortizola iedarb\u012bba. Kortizols, kas tiek ra\u017eots virsnieru dziedzeros, ir stresa hormons, kas izdal\u0101s, rea\u0123\u0113jot uz zemu cukura l\u012bmeni asin\u012bs un gar\u012bgu vai fizisku stresu.<\/p>\n\n\n\n

Smags treni\u0146\u0161 vai stress fiziski spiest \u0137ermeni, kad tas nav pie t\u0101 pieradis, var izrais\u012bt kortizola izdal\u012b\u0161anos. Lai gan kortizols ir laba lieta, jo tas pal\u012bdz mums tikt gal\u0101 ar stresu un regul\u0113 iekaisumu, tas var ar\u012b kait\u0113t organismam, ja tas tiek izlaists p\u0101r\u0101k bie\u017ei. Tas neitraliz\u0113 vingro\u0161anas priek\u0161roc\u012bbas, kav\u0113jot musku\u013cu aug\u0161anu un novedot pie v\u0113dera taukiem, k\u0101 ar\u012b var atst\u0101t m\u016bs noguru\u0161us un saviju\u0161us.<\/p>\n\n\n\n

Ir pier\u0101d\u012bts, ka omega-3 zivju e\u013c\u013cas piedevas samazina kortizola l\u012bmeni p\u0113c treni\u0146a. P\u0113c se\u0161u ned\u0113\u013cu lieto\u0161anas omega-3 uztura bag\u0101tin\u0101t\u0101ji<\/a>, p\u0113t\u012bjuma dal\u012bbnieku grupai bija pazemin\u0101ts kortizola l\u012bmenis. Tika ar\u012b nov\u0113rots, ka tie ir samazin\u0101ju\u0161i tauku daudzumu uz \u0137erme\u0146a, kam\u0113r palielin\u0101j\u0101s lies\u0101s muskulat\u016bras l\u012bmenis (1<\/a>).<\/p>\n\n\n\n

2011. gada p\u0113t\u012bjum\u0101 tika nov\u0113rots, ka ar\u012b omega-3 stimul\u0113 musku\u013cu prote\u012bnu sint\u0113zi. Tas veicina Omega-3 musku\u013cu aug\u0161anas sp\u0113ju. Vingrojot vai ce\u013cot svaru, j\u016bs faktiski saboj\u0101jat musku\u013cus, veidojot nelielas asaras musku\u013cu \u0161\u0137iedr\u0101s. Atp\u016btas period\u0101 p\u0113c vingrin\u0101juma dziedin\u0101\u0161anas laik\u0101 j\u016bsu musku\u013ci k\u013c\u016bst liel\u0101ki un stipr\u0101ki. Stimul\u0113jot musku\u013cu prote\u012bnu sint\u0113zi, omega-3 \u0161aj\u0101 period\u0101 veicina dziedin\u0101\u0161anu un musku\u013cu aug\u0161anu (2<\/a>).<\/p>\n\n\n\n

\"zivju<\/figure>\n\n\n\n

Ieguvums #2: Omega-3 pal\u012bdz ar DOMS p\u0113c treni\u0146a<\/strong><\/h3>\n\n\n\n

Omega-3 zivju e\u013c\u013ca var ne tikai palielin\u0101t ieguvumus no treni\u0146a, bet ar\u012b pal\u012bdz p\u0101rvald\u012bt nepat\u012bkam\u0101s s\u0101pes un st\u012bvos musku\u013cus. Aizkav\u0113ta musku\u013cu s\u0101p\u012bba jeb DOMS p\u0113c treni\u0146a ir rakstur\u012bga tiem, kuri tikai s\u0101k iesaist\u012bties vingrin\u0101jumu rut\u012bn\u0101, tiem, kas veic sp\u0113ka treni\u0146us, vai ikvienam, kur\u0161 sevi \u013coti uzspiedis.<\/p>\n\n\n\n

S\u0101p\u012bgumu un samazin\u0101tu kust\u012bbu apjomu bie\u017ei izraisa iekaisums, kas rodas, kad musku\u013ci ir boj\u0101ti. Omega-3 k\u0101 pretiekaisuma l\u012bdzeklis var mazin\u0101t iekaisuma smagumu un mazin\u0101t s\u0101pes. Palielinot ar\u012b asins pl\u016bsmu boj\u0101tajos musku\u013cos, tas pal\u012bdz pa\u0101trin\u0101t atvese\u013co\u0161an\u0101s procesu un \u013cauj \u0101tr\u0101k atg\u016bties.<\/p>\n\n\n\n

\u0160\u012bs zivju e\u013c\u013cas ieguvumi tika par\u0101d\u012bti 2009. gada p\u0113t\u012bjum\u0101, kur\u0101 galven\u0101 uzman\u012bba tika piev\u0113rsta omega-3 ietekmei, ko izmanto, lai nov\u0113rstu DOMS. Sal\u012bdzinot ar p\u0113t\u012bjuma grupu, kurai netika pie\u0161\u0137irts omega-3, grupai, kurai tika pie\u0161\u0137irts omega-3 papildin\u0101jums, 24 l\u012bdz 48 stundas p\u0113c treni\u0146a, kad DOMS simptomi ir visvair\u0101k j\u016btami, s\u0101pes un kust\u012bbu amplit\u016bda ir samazin\u0101ju\u0161\u0101s (3<\/a>). Iekaisuma un s\u0101pju samazin\u0101\u0161an\u0101s tika nov\u0113rota ar\u012b otraj\u0101 p\u0113t\u012bjum\u0101, kur\u0101 dal\u012bbniekiem tika ievad\u012bta 3000 mg omega-3 deva dien\u0101 (4<\/a>).<\/p>\n\n\n\n

Ieguvums #3: Omega-3 papildin\u0101jums palielina musku\u013cu masu un sp\u0113ku<\/strong><\/h3>\n\n\n\n

Vair\u0101ki p\u0113t\u012bjumi ir par\u0101d\u012bju\u0161i musku\u013cu olbaltumvielu pieaugumu p\u0113c omega-3 zivju e\u013c\u013cas papildin\u0101\u0161anas, pirmk\u0101rt, dz\u012bvniekiem (5-7<\/a>), un v\u0113l\u0101k cilv\u0113kiem (8-13<\/a>). \u0160\u0137iet, ka \u0161\u012b omega-3 musku\u013cu aug\u0161ana notiek divu iemeslu d\u0113\u013c.<\/p>\n\n\n\n

Pirmais ir t\u0101ds, ka omega-3 tauksk\u0101bes<\/a>, un jo \u012bpa\u0161i EPA un DHA, stimul\u0113 anabolisko reakciju. Otrais ir tas, ka, t\u0101 k\u0101 omega-3 tauksk\u0101bes tiek iek\u013cautas \u0137erme\u0146a \u0161\u016bnu membr\u0101n\u0101s, to rad\u012bt\u0101 liel\u0101ka pl\u016bstam\u012bba un jut\u012bba pret insul\u012bnu \u013cauj vair\u0101k asinsrites musku\u013cu \u0161\u016bn\u0101m iek\u013c\u016bt anaboliskaj\u0101s bar\u012bbas viel\u0101s un aminosk\u0101b\u0113s, kas, protams, izraisa liel\u0101ku musku\u013cu aug\u0161anu.<\/p>\n\n\n\n

Omega-3 musku\u013cu veido\u0161anos vai anaboliskos efektus rada t\u0101 sp\u0113ja iesl\u0113gt mTOR trauksmes ce\u013cu (10-14<\/a>). Sav\u0101 b\u016bt\u012bb\u0101, mTOR ir \u0137erme\u0146a olbaltumvielu noteik\u0161anas sist\u0113ma. Tas kontrol\u0113 \u0161\u016bnu aug\u0161anu, vielmai\u0146u, olbaltumvielu sint\u0113zi un DNS transkripciju, pamatojoties uz vidi, ko t\u0101 uztver organism\u0101.<\/p>\n\n\n\n

Tas noz\u012bm\u0113, ka mTor var iesl\u0113gt vai izsl\u0113gt atkar\u012bb\u0101 no da\u017e\u0101diem fiziolo\u0123iskiem faktoriem, piem\u0113ram, bar\u012bbas vielu pieejam\u012bbas, \u0137erme\u0146a bio\u0137\u012bmijas, stresa, k\u0101 ar\u012b hormonu, \u0161\u016bnu ener\u0123ijas un sk\u0101bek\u013ca l\u012bme\u0146a. \u0160\u012b iemesla d\u0113\u013c mTOR darbojas k\u0101 galvenais sl\u0113dzis skeleta musku\u013cu aug\u0161anai (15-16<\/a>). T\u0101tad, ja m\u0113s varam iesl\u0113gt mTOR, m\u0113s varam audz\u0113t vair\u0101k musku\u013cu un att\u012bst\u012bt liel\u0101ku sp\u0113ku (17-19<\/a>).<\/p>\n\n\n\n

\"omega-3<\/figure>\n\n\n\n

Ieguvums #4: Omega-3 nov\u0113r\u0161 musku\u013cu sabruk\u0161anu<\/strong><\/h3>\n\n\n\n

Musku\u013ci past\u0101v\u012bgi main\u0101s, un tie tiek nep\u0101rtraukti sadal\u012bti, laboti un tiek sintez\u0113tas jaunas musku\u013cu \u0161\u016bnas. \u0160is \u201canabolisma\u201d un \u201ckatabolisma\u201d process parasti ir l\u012bdzsvarots. Tom\u0113r, koncentr\u0113joties uz sp\u0113ka palielin\u0101\u0161anu, tren\u0113joties un palielinot olbaltumvielu uz\u0146em\u0161anu, m\u0113s cen\u0161amies izveidot t\u012bru pozit\u012bvu sint\u0113zes l\u012bdzsvaru, kur tiek sara\u017eots vair\u0101k olbaltumvielu nek\u0101 sadal\u012bts. Protams, traumu, slim\u012bbu un ilgsto\u0161as \u200b\u200bbezdarb\u012bbas laik\u0101 katabolisms bie\u017ei vien ir liel\u0101ks nek\u0101 anabolisms, un m\u0113s varam zaud\u0113t musku\u013cu masu.<\/p>\n\n\n\n

Katabolisma jeb olbaltumvielu sadal\u012b\u0161an\u0101s sist\u0113mu regul\u0113 ubiquitin proteasome sist\u0113ma<\/em><\/a>. \u0160\u012b sist\u0113ma mekl\u0113 un sadala boj\u0101tus un boj\u0101tus prote\u012bnus vai citus prote\u012bnus, kas nav nepiecie\u0161ami vai cit\u0101di ir p\u0101rpaliku\u0161i pras\u012bb\u0101m. T\u0101 uztur homeost\u0101zi, nodro\u0161inot, ka mums ir pareizais olbaltumvielu l\u012bmenis pareizaj\u0101 daudzum\u0101 un \u012bstaj\u0101 laik\u0101.<\/p>\n\n\n\n

Kad m\u0113s atp\u016b\u0161amies no treni\u0146a vai parasti k\u013c\u016bstam neakt\u012bv\u0101ki, m\u016bsu vajadz\u012bba p\u0113c musku\u013cu masas samazin\u0101s, un t\u0101p\u0113c ubikvit\u012bna proteasomu ce\u013c\u0161 tiek \u201cpagriezts uz aug\u0161u\u201d, un mums ir tendence zaud\u0113t musku\u013cu masu. Turkl\u0101t sist\u0113ma var s\u0101kt darboties nepareizi un k\u013c\u016bt akt\u012bv\u0101ka noveco\u0161an\u0101s, infekcijas slim\u012bbu, v\u0113\u017ea, k\u0101 ar\u012b de\u0123enerat\u012bvu un iekaisuma slim\u012bbu, piem\u0113ram, Alcheimera slim\u012bbas, artr\u012bta, diab\u0113ta, k\u0101 ar\u012b citu nov\u0101j\u0113\u0161anas apst\u0101k\u013cu d\u0113\u013c.<\/p>\n\n\n\n

Tom\u0113r ir pier\u0101d\u012bts, ka omega-3 piedevas, un jo \u012bpa\u0161i omega-3 tauksk\u0101bju EPA, samazina vai samazina ubikvit\u012bna proteasomu ce\u013cu, t\u0101d\u0113j\u0101di samazinot musku\u013cu masu (20-23<\/a>).<\/p>\n\n\n\n

V\u0113l viens veids, k\u0101 omega-3 var izrais\u012bt antikatabolisku iedarb\u012bbu, ir t\u0101 ietekme uz stresa hormoniem. Paaugstin\u0101ti stresa hormoni, piem\u0113ram, kortizols, adrenal\u012bns un noradrenal\u012bns, var izrais\u012bt musku\u013cu sabrukumu (24<\/a>), un Omega-3 piedevu lieto\u0161ana samazina kortizola, kateholam\u012bna un virsnieru aktiv\u0101ciju (8, 24<\/a>).<\/p>\n\n\n\n

Ieguvums #5: Tas var pal\u012bdz\u0113t palielin\u0101t treni\u0146u toleranci, uzlabojot asins pl\u016bsmu<\/strong><\/h3>\n\n\n\n

Ener\u0123ijas saglab\u0101\u0161ana un izvair\u012b\u0161an\u0101s no noguruma treni\u0146a laik\u0101 ir ar\u012b izaicin\u0101jums ikvienam – s\u0101kot no tiem, kuri tikai uzs\u0101k vingrin\u0101jumu re\u017e\u012bmu, l\u012bdz olimpiskajiem sportistiem. Galu gal\u0101 nogurums m\u016bs visus satrauc, tom\u0113r omega-3 pal\u012bdz \u0161aj\u0101 jom\u0101, palielinot asins pl\u016bsmu un l\u012bdz ar to sk\u0101bekli str\u0101d\u0101jo\u0161ajiem musku\u013ciem.<\/p>\n\n\n\n

Viens no galvenajiem noguruma iemesliem ir \u0137erme\u0146a sp\u0113ja ieg\u016bt asinis musku\u013cos un p\u0113c tam atkal sird\u012b. T\u0101tad, ja vingrin\u0101jumu laik\u0101 m\u0113s varam palielin\u0101t sk\u0101bek\u013ca un asins pl\u016bsmu musku\u013cos, m\u0113s varam palielin\u0101t sniegumu.<\/p>\n\n\n\n

Ir da\u017e\u0101di veidi, k\u0101 omega-3 uzlabo veiktsp\u0113ju.<\/p>\n\n\n\n

*Tas uzlabo asins pl\u016bsmu, \u013caujot art\u0113rij\u0101m papla\u0161in\u0101ties<\/em><\/strong><\/h4>\n\n\n\n
\"omega-3<\/figure>\n\n\n\n

Nok\u013c\u016bstot \u0161\u016bnu membr\u0101n\u0101s, pirmais veids, k\u0101 omega-3 uzlabo veiktsp\u0113ju, ir uzlabot asins pl\u016bsmu, iedarbojoties uz art\u0113riju sien\u0101m. 2007. gada p\u0113t\u012bjum\u0101 konstat\u0113ts, ka omega-3 var izrais\u012bt art\u0113riju endot\u0113lija vazodilat\u0101ciju (papla\u0161in\u0101\u0161anos).<\/p>\n\n\n\n

Endot\u0113lijs ir vienk\u0101r\u0161s \u0161\u016bnu sl\u0101nis, kas p\u0101rkl\u0101j visu asinsvadu iek\u0161\u0113jo sienu. Tas ir \u013coti akt\u012bvs org\u0101ns, kas past\u0101v\u012bgi piel\u0101gojas, lai uztur\u0113tu homeost\u0101zi, un stress bie\u017ei to sa\u0161aurin\u0101s. Tom\u0113r p\u0113t\u012bjums par\u0101d\u012bja, ka omega-3 izrais\u012bja art\u0113riju endot\u0113lija vazodilat\u0101ciju, k\u0101 rezult\u0101t\u0101 palielin\u0101j\u0101s asins pl\u016bsma (25<\/a>).<\/p>\n\n\n\n

*Omega-3 ir sp\u0113c\u012bgs pretiekaisuma l\u012bdzeklis<\/em><\/strong><\/h4>\n\n\n\n

Otrs veids, k\u0101 omega-3 uzlabo asins pl\u016bsmu, ir t\u0101s pretiekaisuma \u012bpa\u0161\u012bbas. Gan omega-3, gan omega-6 ra\u017eo hormonus, ko sauc par eikosano\u012bdiem, kuriem var b\u016bt iekaisuma un pretiekaisuma \u012bpa\u0161\u012bbas. Tom\u0113r, kad omega-6 l\u012bdz omega-3 l\u012bdzsvars<\/a> main\u0101s p\u0101r\u0101k daudz omega-6, k\u0101 tas ir \u013coti bie\u017ei sastopams liel\u0101kaj\u0101 da\u013c\u0101 cilv\u0113ku uztura m\u016bsdien\u0101s, tiek ra\u017eots p\u0101r\u0101k daudz iekaisuma eikosano\u012bdu. Tas ir t\u0101p\u0113c, ka gan omega-6, gan omega-3 sacen\u0161as par viena un t\u0101 pa\u0161a fermenta delta-6 desatur\u0101zes izmanto\u0161anu.<\/p>\n\n\n\n

Iekaisuma hormoni, ko rada p\u0101rpalikums omega-6, tromboks\u0101ns (A2) un prostagland\u012bns (E2), izraisa vazokonstrikciju art\u0113rij\u0101s. Tom\u0113r, lai samazin\u0101tu \u0161o hormonu l\u012bmeni, omega-3 mijiedarbojas ar enz\u012bmu ciklooksigen\u0101zi, kas no p\u0101rm\u0113r\u012bga omega-6 ra\u017eo tromboks\u0101nu (A2) un prostagland\u012bnu (E2). Tas savuk\u0101rt samazina tromboc\u012btu agreg\u0101ciju (asins \u0161\u016bnu lip\u012bgumu), vazodilat\u0113 asinsvadus un uzlabo asinsriti (26-28<\/a>).<\/p>\n\n\n\n

*Tas veicina sarkano asins \u0161\u016bnu deform\u0101ciju<\/em><\/strong><\/h4>\n\n\n\n

Tre\u0161k\u0101rt, v\u0113l viens svar\u012bgs faktors, kas ierobe\u017eo asins un sk\u0101bek\u013ca pl\u016bsmu musku\u013cos, ir tas, ka eritroc\u012bti, kas ir galvenais sarkano asins \u0161\u016bnu veids (RBC) organism\u0101, fizisk\u0101s slodzes laik\u0101 k\u013c\u016bst stingr\u0101ki. (29<\/a>), kas samazina sk\u0101bek\u013ca cirkul\u0101ciju (30<\/a>). Eritroc\u012bti ir \u0161\u016bnas, kas ir bag\u0101tas ar hemoglob\u012bnu, dzelzi saturo\u0161u molekulu, kas saista sk\u0101bekli un ir atbild\u012bga par asins sarkano kr\u0101su.<\/p>\n\n\n\n

Probl\u0113mas iemesls ir tas, ka eritroc\u012btiem ir j\u0101p\u0101riet no art\u0113rij\u0101m uz kapil\u0101ru t\u012bklu. Tas pal\u012bdz vi\u0146iem pieg\u0101d\u0101t sk\u0101bekli un no\u0146emt oglek\u013ca dioks\u012bda atkritumus no \u0137erme\u0146a audiem, piem\u0113ram, vingrojo\u0161ajiem musku\u013ciem. Kapil\u0101ri ir maz\u0101kie \u0137erme\u0146a asinsvadi un veido mikrocirkul\u0101ciju, kas sa\u0146em asinis no art\u0113rij\u0101m un p\u0113c tam izvada v\u0113n\u0101s, lai t\u0101s cirkul\u0113tu sird\u012b.<\/p>\n\n\n\n

Probl\u0113ma ir t\u0101, ka eritroc\u012bti ir p\u0101r\u0101k lieli, lai to dabiskaj\u0101 form\u0101 dabiski ietilptu caur kapil\u0101ru t\u012bklu. Kapil\u0101riem j\u0101b\u016bt \u0101rk\u0101rt\u012bgi \u0161auriem un j\u0101uztur augsts osmotiskais spiediens, lai nodro\u0161in\u0101tu efekt\u012bvu dif\u016bziju un apmai\u0146u starp taj\u0101s iek\u013cuvu\u0161aj\u0101m asin\u012bm un apk\u0101rt\u0113jiem audiem.<\/p>\n\n\n\n

\u0160\u012b iemesla d\u0113\u013c eritroc\u012btu \u0161\u016bnu membr\u0101nai, kurai ir \u012bpa\u0161a strukt\u016bra, kas sast\u0101v no olbaltumviel\u0101m un lip\u012bdiem, j\u0101paliek elast\u012bgai. \u0160\u012b elast\u012bba \u013cauj \u0161\u016bnai \u201cdeform\u0113ties\u201d, lai t\u0101 ietilptu caur kapil\u0101riem. Citiem v\u0101rdiem sakot, eritroc\u012btu membr\u0101nas elast\u012bba \u013cauj \u0161\u016bnai izspiest sevi caur \u0161aur\u0101ku kapil\u0101ru. Diagramma par eritroc\u012btu, kas to dara, ir att\u0113lota zem\u0101k.<\/p>\n\n\n\n

\"omega-3<\/figure>\n\n\n\n

No Hosseini SM, Feng JJ. Uz da\u013ci\u0146\u0101m balst\u012bts modelis eritroc\u012btu p\u0101rvad\u0101\u0161anai kapil\u0101ros, 2009 (<\/em>31<\/em><\/a>).<\/em><\/p>\n\n\n\n

\u0160\u012b sarkano asins \u0161\u016bnu deform\u0101cija ir absol\u016bti svar\u012bga vesel\u012bgai fiziolo\u0123iskai darb\u012bbai. RBC deform\u0113jam\u012bbas tr\u016bkums ir saist\u012bts ar daudz\u0101m vesel\u012bbas probl\u0113m\u0101m, piem\u0113ram, sirpjveida \u0161\u016bnu an\u0113miju, k\u0101 ar\u012b asins viskozit\u0101tes un asinsvadu pretest\u012bbas palielin\u0101\u0161anos.<\/p>\n\n\n\n

Ir veikti vair\u0101ki p\u0113t\u012bjumi, kas par\u0101d\u012bju\u0161i, ka papildin\u0101\u0161ana ar omega-3 uzlabo sarkano asins \u0161\u016bnu deform\u0113jam\u012bbu (32, 33<\/a>). Eritroc\u012btu st\u012bvums fizisk\u0101s slodzes laik\u0101 ir saist\u012bts ar papildu br\u012bvo radik\u0101\u013cu veido\u0161anos fizisk\u0101s slodzes laik\u0101, kas boj\u0101 sarkano asins \u0161\u016bnu lip\u012bdu membr\u0101nas (34<\/a>). T\u0101p\u0113c, samazinot lip\u012bdu oksid\u0101ciju un palielinot sk\u0101bek\u013ca un bar\u012bbas vielu pieg\u0101di musku\u013ciem, pateicoties omega-3 zivju e\u013c\u013cas uzlabotajai eritroc\u012btu deform\u0113jam\u012bbai, var uzlabot fizisko sagatavot\u012bbu un sportisko sniegumu..<\/p>\n\n\n\n

Omega-3 sportistiem-ko saka p\u0113t\u012bjumi?<\/strong><\/h2>\n\n\n\n

P\u0113t\u012bjum\u0101, kas veikts Toronto universit\u0101t\u0113 un public\u0113ts Starptautisk\u0101s sporta uztura biedr\u012bbas \u017eurn\u0101l\u0101, ir atkl\u0101ts, ka augsti apm\u0101c\u012btiem sportistiem papildin\u0101\u0161ana ar omega-3 tauksk\u0101b\u0113m var uzlabot sportisko sniegumu (35<\/a>).<\/p>\n\n\n\n

\u0160is p\u0113t\u012bjums ir pirmais, kas tie\u0161i nov\u0113rt\u0113 omega-3 zivju e\u013c\u013cas ietekmi uz treni\u0146u, sportisko sniegumu un neiromuskul\u0101ro funkciju. Autori p\u0113t\u012bja 31 v\u012brieti, kuri vasaras olimpiskajos sporta veidos start\u0113ja vismaz 2 gadus un vair\u0101k nek\u0101 12 stundas ned\u0113\u013c\u0101. Sportam bija nepiecie\u0161ama laba iztur\u012bba un iztur\u012bba (piem\u0113ram, air\u0113\u0161ana, bur\u0101\u0161ana, triatlons, skrie\u0161ana).<\/p>\n\n\n\n

Neviens no p\u0113t\u012bjum\u0101 iesaist\u012btajiem sportistiem nelietoja omega-3 vai pat\u0113r\u0113ja vair\u0101k nek\u0101 3 porcijas treknu zivju ned\u0113\u013c\u0101, un katrs 21 dienu sa\u0146\u0113ma 1,1 gramu omega-3 piedevas. Rezult\u0101ti par\u0101d\u012bja b\u016btiskus uzlabojumus neiromuskul\u0101raj\u0101 aktiv\u0101cij\u0101 un anaerob\u0101s sp\u0113jas sportistiem, kas papildin\u0101ti ar omega-3.<\/p>\n\n\n\n

Neskatoties uz to, ar \u0161o testu autori neatrada b\u016btisku at\u0161\u0137ir\u012bbu starp grupu, kas papildin\u0101ta ar omega-3, un kontroli. Neskatoties uz to, autori diskusij\u0101 p\u0113t\u012bjuma beig\u0101s atz\u012bm\u0113ja, ka iepriek\u0161\u0113jie p\u0113t\u012bjumi par\u0101d\u012bja iev\u0113rojamu MVC pieaugumu ar omega-3 piedevu (MVC apz\u012bm\u0113 maksim\u0101lo br\u012bvpr\u0101t\u012bgo izometrisko kontrakciju, kas ir standartiz\u0113ta metode musku\u013cu sp\u0113ka m\u0113r\u012b\u0161anai). At\u0161\u0137ir\u012bba ir t\u0101da, ka otr\u0101 p\u0113t\u012bjum\u0101 bija subjekti, kas lietoja omega-3 90 dienas ar 2 gramiem dien\u0101 (36<\/a>).<\/p>\n\n\n\n

Vi\u0146i non\u0101ca pie secin\u0101juma, ka \u0161aj\u0101 p\u0113t\u012bjum\u0101 izmantot\u0101s 21 dienas omega-3, iesp\u0113jams, nebija pietiekami ilgs laiks, lai redz\u0113tu katra sportista maksim\u0101l\u0101 sp\u0113ka palielin\u0101\u0161anos. Citi p\u0113t\u012bjumi ar\u012b atkl\u0101ja, ka, lai DHA piln\u012bb\u0101 integr\u0113tos iek\u0161\u0113j\u0101s \u0161\u016bnu membr\u0101n\u0101s, var paiet l\u012bdz 10\u201312 ned\u0113\u013c\u0101m, lai papildin\u0101tu ar omega-3. (37<\/a>).<\/p>\n\n\n\n

\"Omega<\/figure>\n\n\n\n

Cik daudz zivju e\u013c\u013cas j\u0101\u0146em treni\u0146am?<\/strong><\/h2>\n\n\n\n

Lai ieg\u016btu galvenos ieguvumus no omega-3 piedev\u0101m un palielin\u0101tu sarkano asins \u0161\u016bnu deform\u0113jam\u012bbu, m\u0113s iesak\u0101m to lietot vismaz 6 ned\u0113\u013cas un ide\u0101l\u0101 gad\u012bjum\u0101 ilg\u0101k. Tas \u013cauj omega-3 iek\u013cauties asins \u0161\u016bnu membr\u0101n\u0101s. Tas ir t\u0101p\u0113c, ka cit\u0101 p\u0113t\u012bjum\u0101 netika konstat\u0113ts uzlabojums sarkano asins \u0161\u016bnu deform\u0113jam\u012bb\u0101 p\u0113c papildin\u0101\u0161anas ar zivju e\u013c\u013cu tikai 3 ned\u0113\u013cas (18<\/a>).<\/p>\n\n\n\n

Pamatojoties uz \u0161iem atkl\u0101jumiem, m\u0113s stingri iesak\u0101m vismaz 10 ned\u0113\u013cas papildin\u0101t ar omega-3, lai pan\u0101ktu piln\u012bgu veiktsp\u0113jas uzlabo\u0161anos, ide\u0101l\u0101 gad\u012bjum\u0101 ar 2 gramu EPA\/DHA vai liel\u0101ku devu dien\u0101.<\/p>\n\n\n\n

Run\u0101jot par omega-3 zivju e\u013c\u013cas lieto\u0161anu treni\u0146am, ir daudz dokument\u0113tu priek\u0161roc\u012bbu. Tas ne\u013cauj kortizolam kav\u0113t musku\u013cu aug\u0161anu un tauku ra\u017eo\u0161anu, pal\u012bdz uztur\u0113t ener\u0123iju, atbalsta musku\u013cu aug\u0161anu un samazina s\u0101p\u012bgumu. Omega-3 ir tikpat noder\u012bgs vingrin\u0101jumiem k\u0101 jebkura ma\u0161\u012bna vai svaru komplekts, un tas var pal\u012bdz\u0113t uztur\u0113t vesel\u012bgu vingrin\u0101jumu re\u017e\u012bmu.<\/p>\n\n\n\n

.<\/p>\n\n\n\n

[vc_row el_id=”references”][vc_column][vc_toggle title=”Atsauces” el_class=”faqs”]<\/p>\n\n\n\n

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[\/vc_toggle][\/vc_column][\/vc_row]\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"

M\u0113s visi zin\u0101m, ka omega-3 ir noder\u012bga vesel\u012bbai, ta\u010du t\u0101 ir ar\u012b milz\u012bga pal\u012bdz\u012bba tiem, kas nopietni tren\u0113jas, vai ikvienam, kas v\u0113las k\u013c\u016bt stipr\u0101ks un stipr\u0101ks. Ja j\u016bs nopietni dom\u0101jat par formas ieg\u016b\u0161anu, izlasiet \u0161o rakstu l\u012bdz pa\u0161\u0101m beig\u0101m. T\u0101 k\u0101 \u0161odien m\u0113s apskat\u012bsim visas priek\u0161roc\u012bbas, ko sniedz omega-3 zivju e\u013c\u013cas izmanto\u0161ana treni\u0146am! K\u0101 Omega-3…<\/p>\n","protected":false},"author":2,"featured_media":159328,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[2962],"tags":[2994],"coauthors":[],"class_list":["post-230612","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseliba","tag-omega-3"],"taxonomy_info":{"category":[{"value":2962,"label":"Vesel\u012bba"}],"post_tag":[{"value":2994,"label":"Omega-3"}]},"featured_image_src_large":["https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/olio-di-pesce-per-allenarsi-i-benefici-dell-omega-3-per-gli-esercizi-03-1024x512.jpg",1024,512,true],"author_info":{"display_name":"David Pashley","author_link":"https:\/\/eu.intelligentlabs.org\/lv-lv\/author\/david\/"},"comment_info":0,"category_info":[{"term_id":2962,"name":"Vesel\u012bba","slug":"veseliba","term_group":0,"term_taxonomy_id":2962,"taxonomy":"category","description":"","parent":0,"count":13,"filter":"raw","cat_ID":2962,"category_count":13,"category_description":"","cat_name":"Vesel\u012bba","category_nicename":"veseliba","category_parent":0}],"tag_info":[{"term_id":2994,"name":"Omega-3","slug":"omega-3","term_group":0,"term_taxonomy_id":2994,"taxonomy":"post_tag","description":"","parent":0,"count":5,"filter":"raw"}],"wpml":{"language":"lv-lv","is_original":false,"original_post_id":129865,"translations":{"bg-bg":{"id":225762,"language":"bg-bg","is_original":false},"cs-cz":{"id":220167,"language":"cs-cz","is_original":false},"de-at":{"id":169832,"language":"de-at","is_original":false},"de-de":{"id":74595,"language":"de-de","is_original":false},"el-cy":{"id":229289,"language":"el-cy","is_original":false},"el-gr":{"id":228423,"language":"el-gr","is_original":false},"en-gb":{"id":129865,"language":"en-gb","is_original":true},"en-ie":{"id":164648,"language":"en-ie","is_original":false},"en-mt":{"id":165748,"language":"en-mt","is_original":false},"fi-fi":{"id":238657,"language":"fi-fi","is_original":false},"fr-fr":{"id":129385,"language":"fr-fr","is_original":false},"hu-hu":{"id":224908,"language":"hu-hu","is_original":false},"it-it":{"id":74565,"language":"it-it","is_original":false},"lv-lv":{"id":230612,"language":"lv-lv","is_original":false},"nl-be":{"id":217775,"language":"nl-be","is_original":false},"nl-nl":{"id":171610,"language":"nl-nl","is_original":false},"pl-pl":{"id":190092,"language":"pl-pl","is_original":false},"pt-pt":{"id":168764,"language":"pt-pt","is_original":false},"ro-ro":{"id":237590,"language":"ro-ro","is_original":false},"sk-sk":{"id":238823,"language":"sk-sk","is_original":false},"sv-se":{"id":223135,"language":"sv-se","is_original":false}}},"_links":{"self":[{"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/posts\/230612","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/comments?post=230612"}],"version-history":[{"count":1,"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/posts\/230612\/revisions"}],"predecessor-version":[{"id":230657,"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/posts\/230612\/revisions\/230657"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/media\/159328"}],"wp:attachment":[{"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/media?parent=230612"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/categories?post=230612"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/tags?post=230612"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/coauthors?post=230612"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}