{"id":277383,"date":"2017-08-22T15:50:00","date_gmt":"2017-08-22T13:50:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=277383"},"modified":"2024-05-28T14:04:05","modified_gmt":"2024-05-28T12:04:05","slug":"grasimi-bune-rele","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/grasimi-bune-rele\/","title":{"rendered":"Care gr\u0103simi v\u0103 d\u0103uneaz\u0103 \u0219i care sunt benefice?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/grasimi-bune-rele\/#De_ce_sunt_importante_grasimile\" title=\"De ce sunt importante gr\u0103simile?\">De ce sunt importante gr\u0103simile?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/grasimi-bune-rele\/#Grasimile_rele_acizi_grasi_trans\" title=\"Gr\u0103simile rele = acizi gra\u0219i trans\">Gr\u0103simile rele = acizi gra\u0219i trans<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/grasimi-bune-rele\/#Grasimile_saturate_%E2%80%93_sunt_sanatoase_sau_nesanatoase\" title=\"Gr\u0103simile saturate &#8211; sunt s\u0103n\u0103toase sau nes\u0103n\u0103toase?\">Gr\u0103simile saturate &#8211; sunt s\u0103n\u0103toase sau nes\u0103n\u0103toase?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/grasimi-bune-rele\/#Grasimile_bune_Grasimi_nesaturate\" title=\"Gr\u0103simile bune = Gr\u0103simi nesaturate\">Gr\u0103simile bune = Gr\u0103simi nesaturate<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ani de zile, gr\u0103simile au fost pentru noi doar un cuv\u00e2nt. Am fost nevoi\u021bi s\u0103 le elimin\u0103m din alimenta\u021bie, c\u00e2t era posibil \u0219i am recurs la <strong>alimenta\u021bie cu cantitatea redus\u0103 de gr\u0103simi<\/strong>. Datorit\u0103 acestei schimb\u0103ri <strong>nu am devenit mai s\u0103n\u0103to\u0219i<\/strong>. Poate din motivul c\u0103, pe lang\u0103 gr\u0103simile nes\u0103n\u0103toase <strong>am eliminat \u0219i gr\u0103simile s\u0103n\u0103toase.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-636657192.jpg\" alt=\"Care gr\u0103simi d\u0103uneaz\u0103 \u0219i care sunt benefice?\" style=\"width:843px\" title=\"Care gr\u0103simi d\u0103uneaz\u0103 \u0219i care sunt benefice?\"\/><\/figure>\n<\/div>\n\n\n<p>Corpul nostru are nevoie de gr\u0103simi din alimente. Este principala surs\u0103 de energie \u0219i ne ajut\u0103 \u00een <strong>absorb\u021bia vitaminelor \u0219i mineralelor<\/strong>. Gr\u0103simea este important\u0103 pentru crearea membranei celulelor, este exteriorul fiec\u0103rei celule \u0219i stratul de protec\u021bie al nervilor. Este esen\u021bial\u0103 pentru <strong>coagularea s\u00e2ngelui \u0219i mi\u0219carea muscular\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"De_ce_sunt_importante_grasimile\"><\/span>De ce sunt importante gr\u0103simile?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gr\u0103simile au c\u00e2teva&nbsp;<strong>func\u021bii importante:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ofer\u0103 energie (1g de gr\u0103simi con\u021bine 9 kcal, \u00een compara\u021bie cu 4 kcal \u00een 1 g de carbohidra\u021bi)<\/li>\n\n\n\n<li>Asigur\u0103 absorb\u021bia vitaminelor liposolubile A, D, E \u0219i K (trebuie s\u0103 fie prezente pentru ca organismul s\u0103 poat\u0103 absoarbe aceste vitamine)<\/li>\n\n\n\n<li>Protejeaz\u0103 organele, nervii \u0219i \u021besuturile, ajut\u0103 la reglarea temperaturii corpului<\/li>\n\n\n\n<li>Fiecare membran\u0103 a celulelor din corp are nevoie de gr\u0103sime pentru protec\u021bie \u0219i de asemenea cre\u0219terea noilor celule s\u0103n\u0103toase<\/li>\n\n\n\n<li>Gr\u0103simile sunt implicate \u00een producerea hormonilor de baz\u0103 din organism<\/li>\n\n\n\n<li>De ce sunt importante gr\u0103simile?<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-605763388.jpg\" alt=\"De ce sunt importante gr\u0103simile?\" style=\"width:843px\" title=\"De ce sunt importante gr\u0103simile?\"\/><\/figure>\n<\/div>\n\n\n<p>Pentru s\u0103n\u0103tatea pe termen lung unele gr\u0103simi sunt mai s\u0103n\u0103toase dec\u00e2t altele. <strong>Gr\u0103simile de calitate&nbsp;<\/strong>sunt nesaturate (mononesaturate \u0219i polinesaturate). <strong>Gr\u0103simile rele&nbsp;<\/strong>sunt acizi gra\u0219i trans crea\u021bi industrial \u0219i <strong>gr\u0103simile s\u0103turate<\/strong> sunt undeva \u00eentre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Toate gr\u0103simile au structura asem\u0103n\u0103toare<\/strong>: lan\u021bul de atomi al carbonului este legat de atomi de hidrogen. Ceea ce \u00eemparte tipurile de gr\u0103simi, este lungimea \u0219i forma lan\u021bului de carbon \u0219i num\u0103rul atomilor de hidrogen lipite de carbon. Aparent, diferen\u021bele mici \u00een structur\u0103, <strong>se manifest\u0103 semnificativ \u00een forma \u0219i func\u021bia gr\u0103similor.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-692869882.jpg\" alt=\"Func\u021bia gr\u0103similor\" style=\"width:843px\" title=\"Func\u021bia gr\u0103similor\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5585,28765,5431,28189,44242,34219,34126,37921\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Grasimile_rele_acizi_grasi_trans\"><\/span>Gr\u0103simile rele = acizi gra\u0219i trans<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cel mai r\u0103u tip de gr\u0103simi sunt <strong>gr\u0103simile trans<\/strong>. Este produsul secundar al procesului numit hidrogenare, care se folose\u0219te la fabricarea gr\u0103similor solide din uleiuris\u0103n\u0103toase \u0219i cu trecerea timpului le \u00eempiedic\u0103 degradarea. Dac\u0103 \u00eenc\u0103lzi\u021bi uleiul vegetal, \u00een prezen\u021ba hidrogenului \u0219i a catalizatorului cum este paladiu, atomii de hidrogen sunt lega\u021bi de lan\u021bul de carbon. Aceasta schimb\u0103 uleiul \u00eentr-o <strong>component\u0103 solid\u0103<\/strong>. De asemenea, schimb\u0103 uleiuri vegetale s\u0103n\u0103toase \u00een <strong>gr\u0103simi hidrogenate mai pu\u021bin s\u0103n\u0103toase<\/strong>. \u00cen tabelul cu valori nutritive, aceast\u0103 component\u0103 este marcat\u0103 ca&nbsp;<strong>,,ulei vegetal hidrogenat.\u201d&nbsp;<\/strong>La \u00eenceputul sec. 20, <strong>gr\u0103simile solide se aflau<\/strong> \u00een principal \u00een margarin\u0103 \u0219i gr\u0103simi vegetale. C\u00e2nd marii produc\u0103tori au \u00eenv\u0103\u021bat s\u0103 le utilizeze <strong>au \u00eenceput sa le adauge \u00een totul<\/strong>, de la pr\u0103jituri, gust\u0103ri,\u00een aluate, p\u00e2n\u0103 \u0219i \u00een cartofi pr\u0103ji\u021bi.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Cholesterol.png\" alt=\"Func\u021bia gr\u0103similor\" style=\"width:531px;height:445px\" title=\"Func\u021bia gr\u0103similor\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><span style=\"text-align: center;\">Consumarea acestor gr\u0103simi cre\u0219te cantitatea <\/span><strong style=\"text-align: center;\">nes\u0103natoas\u0103 a colesterolului LDL din s\u00e2nge<\/strong><span style=\"text-align: center;\"> \u0219i scade cantitatea de HDL a colesterolului benefic. Gr\u0103simile trans cauzeaz\u0103 inflama\u021bia care este <\/span><strong style=\"text-align: center;\">legat\u0103 de boli de inim\u0103, atacul cerebral, diabet<\/strong><span style=\"text-align: center;\"> \u0219i cu alte boli cronice. Declan\u0219eaz\u0103 rezisten\u021ba la insulin\u0103 care cre\u0219te riscul de dezvoltare a diabetului de tip 2. <\/span><a style=\"text-align: center;\" title=\"studiul grasimilor\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16611951\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Studiile de la Harvard School of Public Health<\/a><span style=\"text-align: center;\"> \u0219i al altor institu\u021bii indic\u0103 faptul c\u0103 gr\u0103simile trans <\/span><strong style=\"text-align: center;\">d\u0103uneaz\u0103 s\u0103n\u0103t\u0103\u021bii \u0219i \u00een cantit\u0103\u021bi mici<\/strong><span style=\"text-align: center;\">: la fiecare 2% de calorii din gr\u0103simile trans consumate zilnic, <\/span><strong style=\"text-align: center;\"><em>cre\u0219te riscul bolilor de inim\u0103 cu 23%<\/em>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #ff6600;\"><a href=\"https:\/\/www.webmd.com\/diabetes\/default.htm\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Studiile<\/a><\/span> au ar\u0103tat, de asemenea, c\u0103 <strong>acceptarea gr\u0103similor trans poate duce la diabet.<\/strong> Cercet\u0103torii de la Harvard School of Public Health din Boston, p<strong>ropun s\u0103 \u00eenlocuiasc\u0103 gr\u0103simile trans cu gr\u0103simi polinesaturate<\/strong> care se g\u0103sesc \u00een uleiuri vegetale \u0219i pe\u0219te. Acest lucru <strong>poate preveni apari\u021bia diabetului cu 40%.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>S-a dovedit c\u0103 aceste gr\u0103simi nu au <strong>nici un efect benefic asupra s\u0103n\u0103t\u0103\u021bii noastre <\/strong>\u0219i nu exist\u0103 nici un nivel de siguran\u021b\u0103 a consum\u0103rii lor. Din anul 2006, FDA american (Food and Drug Administration) solicit\u0103 ca gr\u0103simile trans&nbsp;<strong>s\u0103 se scrie \u00een tabelurile de valori nutritive ca elemente specifice<\/strong>. Rezultatul este faptul c\u0103 marii produc\u0103tori ai produselor alimentare <strong>au redus cantitatea acestor gr\u0103simi<\/strong> \u00een majoritatea alimentelor \u0219i multe \u021b\u0103ri au interzis utilizarea acestor gr\u0103simi \u00een restaurante, prin ceea ce consumarea gr\u0103similor trans este <strong>\u00eencet \u00een sc\u0103dere.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Grasimile_saturate_%E2%80%93_sunt_sanatoase_sau_nesanatoase\"><\/span>Gr\u0103simile saturate &#8211; sunt s\u0103n\u0103toase sau nes\u0103n\u0103toase?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gr\u0103simile s\u0103turate sunt folosite \u00een mod obi\u0219nuit \u00een toat\u0103 lumea. La temperatura camerei sunt \u00een forma solid\u0103. Cea mai cunoscut\u0103 surs\u0103 este <strong>carnea ro\u0219ie, laptele integral<\/strong> \u0219i produsele lactate, <strong>br\u00e2nz\u0103, ulei din nuc\u0103 de cocos<\/strong>, produsele de patiserie f\u0103cute comercial \u0219i altele. Cuv\u00e2ntul&nbsp;<strong>,,saturate\u201c<\/strong>&nbsp;arat\u0103 num\u0103rul atomilor de hidrogen care \u00eenconjoar\u0103 atomii de carbon. Lan\u021bul atomilor de carbon \u021bine c\u00e2t mai mul\u021bi atomi de hidrogen&nbsp;<strong>\u2013 este saturat de hidrogen.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-946256728.jpg\" alt=\"Gr\u0103simile saturate - sunt s\u0103n\u0103toase sau nes\u0103n\u0103toase?\" style=\"width:843px;height:567px\" title=\"Gr\u0103simile saturate - sunt s\u0103n\u0103toase sau nes\u0103n\u0103toase?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Uleiul de cocos&nbsp;<\/h3>\n\n\n\n<p><span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/7595099\" target=\"_blank\" rel=\"noopener noreferrer\">Uleiul de nuc\u0103 de cocos a dus la reducerea num\u0103rului de&nbsp; trigliceride<\/a><\/strong><\/span>, \u00een compara\u021bie cu untul \u0219i carnea de vit\u0103, lucru dovedit&nbsp; \u00een dou\u0103 studii diferite. Dovada general\u0103 nu este la fel de clar\u0103 pentru uleiul de nuc\u0103 de cocos, deoarece nu \u00eembun\u0103t\u0103\u021be\u0219te trigliceridele mai mult dec\u00e2t uleiul de floarea soarelui nesaturat. \u00cen timp ce unii acizi gra\u0219i satura\u021bi sunt asocia\u021bi cu colesterolul, LDL ridicat, uleiul de nuc\u0103 de cocos este un amestec de acizi gra\u0219i folosiori \u00een studiu (acid miristic \u0219i acid palmitic, care \u00eempreun\u0103 reprezint\u0103 aproximativ un sfert din gr\u0103simea&nbsp; uleiul de cocos).<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-864303888_1.jpg\" alt=\"Uleiul de cocos \u0219i efectele sale asupra colesterolului\" style=\"width:843px;height:562px\" title=\"Uleiul de cocos \u0219i efectele sale asupra colesterolului\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Uleiul de palmier<\/h3>\n\n\n\n<p>Dup\u0103 cum a demonstrat&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4365303\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">studiul,<\/a> acidul palmitic, care este <strong>principala gr\u0103sime saturat\u0103 din uleiul de palmier, are acelea\u0219i efecte asupra lipidelor de colesterol ca \u0219i gr\u0103simile polinesaturate<\/strong> polinesaturate &#8211; acid oleic, care este recomandat conform cercet\u0103rilor. \u00cen plus, uleiul de palmier <strong>con\u021bine acid linoleic \u0219i acid oleic, tocotrienolii vitaminei E<\/strong>, care sunt antioxidan\u021bi puternici \u0219i inhib\u0103, de asemenea, <strong>sinteza de colesterol<\/strong>. Astfel, s-a demonstrat c\u0103, uleiul de palmier nu are un efect deosebit de r\u0103u sau bun asupra corpului uman. Unul dintre cele mai mari motive pentru care multe persoane condamn\u0103 uleiul de palmier este impactul negativ asupra mediului. <strong>Cultivarea de palmieri pentru ulei este asociat\u0103 cu desp\u0103duririle<\/strong>, ceea ce duce la schimb\u0103ri climatice. De asemenea, planta\u021biile de palmier \u0219i arderea lor ulterioar\u0103 afecteaz\u0103 unele specii de animale pe cale de dispari\u021bie, care se reg\u0103sesc \u00een zonele tropicale.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-489660706.jpg\" alt=\"Uleiul de palmier - de ce oamenii \u00eel condamn\u0103\" style=\"width:843px;height:562px\" title=\"Uleiul de palmier - de ce oamenii \u00eel condamn\u0103\"\/><\/figure>\n<\/div>\n\n\n<p>Alimente bogate \u00een gr\u0103simi s\u0103turate pot prvoca&nbsp;<strong>cre\u0219terea absolut\u0103 a colesterolului<\/strong> \u0219i a \u00eenclina echilibrul \u00een partea efectelor nocive a colesterolului LDL care determin\u0103 \u00eenfundarea vaselor de s\u00e2nge. Aceast este cauza pentru care exper\u021bii <span style=\"color: #000000;\"><em>recomand\u0103 limitarea consumului a acestor gr\u0103simi sub 10% <\/em><\/span>din aportul zilnic de calorii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>C\u00e2teva rapoarte recente, arat\u0103 leg\u0103tura dintre <a title=\"studiu\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20071648\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">gr\u0103simi s\u0103turate \u0219i boli de inim\u0103.<\/a> O meta-analiz\u0103 a studiului 21 a declarat c\u0103 <strong>nu au fost dovezi suficiente pentru a concluziona<\/strong> c\u0103 gr\u0103simile saturate cresc riscul bolilor de inim\u0103 dar c\u0103 <strong>\u00eenlocuirea gr\u0103similor s\u0103turate&nbsp;<\/strong>cu gr\u0103simi polinesaturate pot scade riscul bolilor de inim\u0103.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-672630122.jpg\" alt=\"Grasimile saturate - bune sau rele\" style=\"width:843px;height:562px\" title=\"Grasimile saturate - bune sau rele\"\/><\/figure>\n<\/div>\n\n\n<p>Alte dou\u0103 studii sus\u0163in, c\u0103 <strong>\u00eenlocuirea gr\u0103similor saturate cu gr\u0103simi polinesaturate,<\/strong> <strong>cum ar fi uleiurile vegetale sau carbohidra\u021bii cu con\u021binut ridicat de fibre,<\/strong> <strong>este cea mai bun\u0103 op\u021biune <\/strong>pentru a reduce riscul de boli de inim\u0103. \u00cen schimb, \u00eenlocuirea gr\u0103similor saturate cu carbohidra\u021bi extrem de prelucra\u021bi, poate avea efect opus. Ceea ce este interesant, \u00eens\u0103 este analiza recent\u0103 a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26586275\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">c\u0103rnii ro\u0219ii<\/a> \u0219i a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27881394\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">gr\u0103similor saturate<\/a> care nu dovede\u015fte o leg\u0103tur\u0103 direct\u0103 cu bolile de inim\u0103.&nbsp;De\u0219i gr\u0103simile saturate au o <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5475232\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">func\u021bie metabolic\u0103 important\u0103<\/a>&nbsp;\u0219i <strong>se presupune c\u0103 acestea nu sunt explicit negative sau pozitive<\/strong> pentru corpul nostru, nu se recomand\u0103 consumul lor exagerat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Grasimile_bune_Grasimi_nesaturate\"><\/span>Gr\u0103simile bune = Gr\u0103simi nesaturate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gr\u0103simile bune provin mai ales din legume, dar sunt \u0219i <strong>\u00een nuci, semin\u021be \u0219i pe\u0219te<\/strong>. Diferen\u021ba dintre ele \u0219i gr\u0103simile s\u0103turate este faptul c\u0103 acestea au o cantitate mai mic\u0103 a atomilor de hidrogen lega\u021bi la catena de carbon. Gr\u0103simile s\u0103n\u0103toase sunt <strong>la temperatura camerei \u00een forma lichid\u0103<\/strong>, nu solide. Exist\u0103 dou\u0103 categorii de gr\u0103simi benefice s\u0103n\u0103t\u0103\u021bii: <strong>gr\u0103simi mononesaturate \u0219i gr\u0103simi polinesaturate.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-887294744.jpg\" alt=\"gr\u0103simile bune - gr\u0103simile saturate\" style=\"width:843px;height:562px\" title=\"gr\u0103simile bune - gr\u0103simile saturate\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Gr\u0103simi mononesaturate<\/h3>\n\n\n\n<p>C\u00e2nd v\u0103 afla\u021bi \u00eentr-un restaurant italian \u0219i v\u0103 \u00eenmuia\u021bi p\u00e2inea \u00een ulei de m\u0103sline, ceea ce savura\u021bi sunt <strong>\u00een mare parte gr\u0103simi mononesaturate<\/strong>. Gr\u0103simi mononesaturate au o leg\u0103tur\u0103 dubl\u0103 de atomi de carbon. Asta \u00eenseamn\u0103, c\u0103 lan\u021bul con\u021bine 2 atomi de hidrogen mai pu\u021bin ca \u0219i gr\u0103simi s\u0103turate. Chiar aceast\u0103 structur\u0103 <strong>men\u021bine gr\u0103simile<\/strong> lichide la temperatura camerei.<\/p>\n\n\n\n<p>Sursa perfect\u0103 a acestor gr\u0103simi este&nbsp;<strong>uleiul de m\u0103sline, uleiul de arahide \u0219i <span style=\"color: #ff6600;\"><a title=\"unturi\" href=\"https:\/\/gymbeam.ro\/unturi-din-diferite-nuci\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">unturile<\/a><\/span>, avocado<\/strong> \u0219i majoritatea <span style=\"color: #ff6600;\"><a title=\"Nuci si seminte\" href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">nucilor&nbsp;\u0219i&nbsp;semin\u021belor<\/a><\/span>, dar \u0219i uleiul de floarea soarelui.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-692990626.jpg\" alt=\"Gr\u0103simi mononesaturate\" style=\"width:843px;height:562px\" title=\"Gr\u0103simi mononesaturate\"\/><\/figure>\n<\/div>\n\n\n<p>Constatarea c\u0103 gr\u0103simile monones\u0103turate pot fi s\u0103n\u0103toase, provine din studiul <span style=\"color: #ff6600;\"><a title=\"Seven Countries Study\" href=\"https:\/\/en.wikipedia.org\/wiki\/Seven_Countries_Study\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Seven Countries Study<\/a><\/span> din anul 1960. S-a dovedit faptul c\u0103 locuitorii din Grecia \u0219i alte \u021b\u0103ri mediteraneene <strong>sunt mai pu\u021bin predispu\u0219i la boli cardiovasculare<\/strong>, \u0219i \u00een ciuda consumul de cantit\u0103\u021bi mari de gr\u0103sime. Motivul este acela c\u0103 <strong>gr\u0103simea din alimenta\u021bia lor nu era de provenien\u021b\u0103 animal\u0103<\/strong> ca \u0219i \u00een \u021b\u0103rile \u00een care au fost frecvente bolile cardiovasculare. <strong>Mai ales uleiul de m\u0103sline<\/strong>, este cel care con\u021bine gr\u0103simi monones\u0103turate. Faptul ceasta a crescut interesul deosebit dup\u0103 acest tip de ulei \u0219i stilul de via\u021b\u0103 mediteranean.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\">\u0218i dac\u0103 nu se specific\u0103 o cantitate recomandat\u0103 a acestor gr\u0103simi, <strong>se recomand\u0103 consumul lor<\/strong> \u00een cantitate c\u00e2t mai ridicat\u0103, \u00eempreun\u0103 cu gr\u0103simile polinesaturate ca <strong>un \u00eenlocuitor pentru gr\u0103simi s\u0103turate \u0219i gr\u0103simi trans.<\/strong><\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Gr\u0103simi polinesaturate<\/h3>\n\n\n\n<p>Dac\u0103 turna\u021bi ulei lichid \u00een tigaie, este foarte posibil c\u0103 folosi\u021bi gr\u0103simi polinesaturate. Ulei de porumb \u0219i de floarea soarelui sunt cele mai bune exemple. <strong>Gr\u0103simile polinesaturate sunt esen\u021biale<\/strong>. Acest lucru \u00eenseamn\u0103 c\u0103 sunt necesare pentru func\u021bionarea organismului, dar organismul nu le poate produce singur, de aceea trebuie s\u0103 le primi\u021bi din alimente. Gr\u0103simile polinesaturate produc \u00een organism membranele celulelor, <strong>ambalajul nervilor<\/strong> \u0219i sunt <strong>necesare la coagularea s\u00e2ngelui, la mi\u0219c\u0103rile musculare sau la inflama\u021bie<\/strong> (inflama\u021bie).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exist\u0103 <strong>dou\u0103 tipuri de gr\u0103simi polinesaturate<\/strong>: <strong><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ro\/grasimi-santatoase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3<\/a><\/span> \u0219i omega-6 acizi gra\u0219i<\/strong>. Num\u0103rul se refer\u0103 la distan\u021ba dintre \u00eenceputul lan\u021bului de carbon \u0219i prima leg\u0103tur\u0103 dubl\u0103. Ambele sunt <strong>benefice pentru s\u0103n\u0103tate<\/strong>. Consumul acestor gr\u0103simi <strong>scade nivelul de colesterol LDL d\u0103un\u0103tor<\/strong> \u0219i per total \u00eembun\u0103t\u0103\u021be\u0219te colesterolul. De asemenea reduce \u0219i trigliceridele.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-531630806.jpg\" alt=\"gr\u0103simi polinesaturate: omega-3 \u0219i omega-6 acizi gra\u0219i\" style=\"width:843px;height:562px\" title=\"gr\u0103simi polinesaturate: omega-3 \u0219i omega-6 acizi gra\u0219i\"\/><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-left\">O <strong>surs\u0103 bun\u0103 de acizi gra\u0219i omega-3<\/strong> sunt de exemplu&nbsp;<strong>\u201epe\u0219tii gra\u0219i\u201c<\/strong>, cum sunt somonul, macroul \u0219i sardinele, <a title=\"nuci si seminte\" href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">nucile \u0219i semin\u021bele<\/a> \u0219i uleiul de soia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Acizii din Omega-3&nbsp;<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/grasimi-santatoase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Acizii gra\u0219i din omega 3<\/strong><\/a> pot preveni \u0219i chiar <strong>vindeca boli de inim\u0103 \u0219i atacul cerebral<\/strong>. De asemenea, reduc tensiunea arterial\u0103 \u0219i colesterolul HDL. Exist\u0103 dovezi despre faptul c\u0103 ace\u0219tia pot reduce necesitatea tratamentului cu corticosteroizi la persoanele cu poliartrit\u0103 reumatoid\u0103. Studiile care leag\u0103 omega-3 cu o serie de alte \u00eembun\u0103t\u0103\u021biri \u00een domeniul s\u0103n\u0103t\u0103\u021bii, inclusiv <strong>reducerea riscului de demen\u021b\u0103<\/strong>, care nu sunt concludente, iar unele dintre ele au deficien\u021be majore.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Omega-3_mastn_kyseliny.png\" alt=\"Acizii gra\u0219i Omega-3 beneficii\" style=\"width:843px\" title=\"Acizii gra\u0219i Omega-3 beneficii\"\/><\/figure>\n<\/div>\n\n\n<p><span style=\"color: #ff6600;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22559899\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Studiul<\/a><\/span>&nbsp;care a analizat efectele acizilor gra\u0219i omega-3 asupra vederii a confirmat c\u0103, <strong>acidul DHA g\u0103sit \u00een omega-3 este una dintre componentele majore ale creierului \u0219i retinei ochiului.<\/strong> Utilizarea regulat\u0103 a omega-3 a fost asociat\u0103 cu reducerea riscului degenerescen\u0163ei maculare, care este una dintre cele mai r\u0103sp\u00e2ndite afec\u0163iuni ale ochilor care duce la deteriorarea \u0219i pierderea vederii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Acizii din Omega-6<\/h3>\n\n\n\n<p><strong>Acizii gra\u0219i din omega 6&nbsp;<\/strong>de asemenea sunt utiliza\u021bi pentru prevenirea bolilor de inim\u0103. Alimentele bogate \u00een acid linoleic \u0219i al\u021bi acizi gra\u0219i omega-6 sunt <strong>uleiurile vegetale<\/strong>, de exemplu: porumbul, floarea soarelui \u0219i soia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #ff6600;\"><a href=\"https:\/\/www.medicalnewstoday.com\/info\/diabetes\/type2diabetes.php\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Studiul<\/a> <\/span>realizat pe aproape 40.000 de participan\u021bi la 20 de experimente diferite a descoperit c\u0103, <strong>persoanele care au niveluri ridicate de acid linoleic \u00een s\u00e2nge<\/strong> (una dintre componentele majore ale omega-6) au avut o sensibilitate mai mic\u0103 la diabetul de tip II, dec\u00e2t cei cu niveluri mai sc\u0103zute de acid gras.<\/p>\n\n\n\n<p>Care este atitudinea voastr\u0103 fa\u021b\u0103 de gr\u0103simi? Le evita\u021bi, le limita\u021bi,&nbsp;sau, dimpotriv\u0103, le c\u0103uta\u021bi? \u00cemp\u0103rt\u0103\u0219i\u021bi-v\u0103 p\u0103rerea cu noi \u00een comentarii \u0219i, dac\u0103 articolul v-a pl\u0103cut, \u00eel pute\u021bi sprijini prin distribuire.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/omega-3-fatty-acids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOmega-3\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/omega-3-6-9\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOmega 3-6-9\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Gr\u0103simile, le-am evitat de ani de zile \u0219i nu am devenit mai s\u0103n\u0103to\u0219i. Afla\u021bi ce gr\u0103simi sunt bune \u0219i rele, sau din ce surse \u0219i c\u00e2t s\u0103 primi\u021bi.<\/p>\n","protected":false},"author":25,"featured_media":158993,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7496,7358,6986,6506],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-277383","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-grasimi","9":"tag-nutritie","10":"tag-omega-3-ro","11":"tag-suplimente-nutritive","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Care gr\u0103simi v\u0103 d\u0103uneaz\u0103 \u0219i care sunt benefice? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Gr\u0103simile, le-am evitat de ani de zile \u0219i nu am devenit mai s\u0103n\u0103to\u0219i. 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