Nu toate gr\u0103simile sunt nes\u0103n\u0103toase. Acizii gra\u015fi omega-3 fac parte din categoria gr\u0103similor s\u0103n\u0103toase, ajut\u00e2nd la sc\u0103derea riscului de boli cardiovasculare, depresie, demen\u0163\u0103 \u015fi artrit\u0103. Pentru\u00a0 c\u0103 organismul produce acizi gra\u015fi omega-3 ace\u015ftia trebuie introdu\u015fi prin alimenta\u0163ie sau din suplimente.<\/p>\n
Acizii gra\u015fi omega-3<\/strong> sunt de mai multe feluri: tipul con\u0163inut \u00een pe\u015fte se nume\u015fte DHA \u015fi EPA<\/strong> \u015fi par s\u0103 aib\u0103 cele mai multe beneficii pentru s\u0103n\u0103tate, potrivit site-ului de \u015ftiti medicale webmd.com. O alt\u0103 foam\u0103 \u2013 ALA \u2013 se g\u0103se\u015fte \u00een uleiurile vegetale<\/strong>, \u00een semin\u0163e, \u00een nuci \u015fi vegelatel cu frunze verzi. Acizii gra\u015fi omega-3<\/strong> ajut\u0103 s\u0103n\u0103tatea inimii \u00een mai multe feluri: reduce nivelul inflama\u0163iei din interiorul vaselor de s\u00e2nge, precum \u015fi din restul corpului. Totodat\u0103, pot regla ritmul cardiac, sc\u0103dea nivelul trigliceridelor, \u015fi, \u00een final reduce placa din interiorul vaselor de s\u00e2nge. \u00a0Trigliceridele mai pot fi reduse prin exerci\u0163ii fizice practicate regulat, un consum mai mic de alcool, reducerea cantit\u0103\u0163ii de dulciuri \u015fi a carbohidra\u0163ilor procesa\u0163i proveni\u0163i mai ales din p\u00e2ine alb\u0103 \u015fi orez alb.<\/p>\n Asocia\u0163ia American\u0103 a Inimii recomand\u0103 un gram de EPA plus DHA pentru persoanele care sufer\u0103 de boli de inim\u0103. Uleiul de pe\u015fte este cel mai bun, dar medicul poate recomanda \u015fi capsule cu ulei de pe\u015fte.<\/p>\n Pe\u015ftele<\/strong> \u2013 somonul, ,acroul, heringul, sardinele – este un aliment care poate \u00eenlocui carnea ro\u015fie \u015fi care este o bun\u0103 surs\u0103 de acizi gra\u015fi omega-3. Totodat\u0103, p\u0103streaz\u0103 s\u0103n\u0103tatea creierului, \u00een special la persoanele \u00een v\u00e2rst\u0103. Asocia\u0163ia American\u0103 a Inimii recomand\u0103 counsumul a dou\u0103 por\u0163ii de pe\u015fte gras pe s\u0103pt\u0103m\u00e2n\u0103.<\/p>\n Avocado<\/strong> este bun pentru inim\u0103, dar \u015fi pentru artrit\u0103 tot datorit\u0103 acestor acizi gra\u015fi. Servit \u00eempreun\u0103 cu alte alimente nutrien\u0163ii con\u0163inu\u0163i se absorb mai bine. O jum\u0103tate de avocado de m\u0103rime medie are circa 115-160 de calorii.<\/p>\n Semin\u0163ele de dovleac, de floare-soarelui sau de susan<\/strong> con\u0163in gr\u0103simi bune care reduc colesterolul. \u00cen general, gr\u0103smile care provin din plante sunt mai s\u0103n\u0103toase dec\u00e2t cele provenite de la animale. Gr\u0103simile rele se g\u0103sesc mai ales \u00een carne, produse lactate \u015fi semipreparate. Verifica\u0163i etichetele pentru a \u015ftii con\u0163inutul de gr\u0103simi, limita\u0163i gr\u0103simile saturate \u015fi pe cele trans.<\/p>\n Nucile<\/strong> sunt \u015fi ele bune, dar aten\u0163ie la cantit\u0103\u0163i. Doar pentru c\u0103 con\u0163in gr\u0103simi bune nu \u00eenseamn\u0103 c\u0103 putem consuma cantit\u0103\u0163i industriale. Se recomand\u0103 o por\u0163ie pe zi, nu mai mult de un pumn.<\/p>\n Uleiul de m\u0103sline<\/strong> se poate folosi la salate \u015fi sosuri. Nu uita\u0163i \u00eens\u0103 c\u0103 trebuie s\u0103 fi\u0163i aten\u0163i la cantit\u0103\u0163i. G\u0103ti\u0163i cu mai pu\u0163in ulei de m\u0103sline dec\u00e2t cere re\u0163eta. Sau utiliza\u0163i un spray cu ulei de m\u0103sline.<\/p>\n Ou\u0103le<\/strong> sunt surse excelente de proteine de foarte bun\u0103 calitate.<\/p>\n Un ou fiert con\u0163ine circa 5,3 grame de gr\u0103simi.<\/p>\n Semin\u0163ele de in<\/strong> fac parte din dieta s\u0103n\u0103toas\u0103, plus c\u0103 v\u0103 ajut\u0103 s\u0103 ave\u0163i un ten luminos. Introducerea leguminoaselor \u00een alimenta\u0163ie ajut\u0103 at\u00e2t s\u0103n\u0103tatea mental\u0103, c\u00e2t \u015fi pe cea fizic\u0103.<\/p>\n Fasolea<\/strong> con\u0163ine acizi gra\u015fi omega-3 care \u00eembun\u0103t\u0103\u0163esc dispozi\u0163ia.<\/p>\n Sursa:adevarul<\/p>\n","protected":false},"excerpt":{"rendered":" Nu toate gr\u0103simile sunt nes\u0103n\u0103toase. Acizii gra\u015fi omega-3 fac parte din categoria gr\u0103similor s\u0103n\u0103toase, ajut\u00e2nd la sc\u0103derea riscului de boli<\/p>\n","protected":false},"author":1,"featured_media":42562,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":"","jetpack_publicize_message":""},"categories":[80],"tags":[],"class_list":["post-42561","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sanatate"],"jetpack_featured_media_url":"https:\/\/i2.wp.com\/realitatearutiera.ro\/wp-content\/uploads\/2018\/11\/download.jpg?fit=276%2C183","jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p61naM-b4t","jetpack-related-posts":[],"_links":{"self":[{"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/42561","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=42561"}],"version-history":[{"count":1,"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/42561\/revisions"}],"predecessor-version":[{"id":42563,"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/42561\/revisions\/42563"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/media\/42562"}],"wp:attachment":[{"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=42561"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=42561"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=42561"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}