{"id":411719,"date":"2022-12-23T12:10:01","date_gmt":"2022-12-23T11:10:01","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=411719"},"modified":"2023-05-05T13:17:09","modified_gmt":"2023-05-05T11:17:09","slug":"grasimi-sanatoase-si-nesanatoase-care-alimente-pot-fi-consumate-si-care-trebuie-evitate","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/grasimi-sanatoase-si-nesanatoase-care-alimente-pot-fi-consumate-si-care-trebuie-evitate\/","title":{"rendered":"Gr\u0103simi s\u0103n\u0103toase \u0219i nes\u0103n\u0103toase: Care alimente pot fi consumate \u0219i care trebuie evitate?"},"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-sanatoase-si-nesanatoase-care-alimente-pot-fi-consumate-si-care-trebuie-evitate\/#Cum_va_imaginati_grasimile_in_alimente\" title=\"Cum v\u0103 imagina\u021bi gr\u0103simile \u00een alimente?\">Cum v\u0103 imagina\u021bi gr\u0103simile \u00een alimente?<\/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-sanatoase-si-nesanatoase-care-alimente-pot-fi-consumate-si-care-trebuie-evitate\/#Ce_este_grasimea_corporala\" title=\"Ce este gr\u0103simea corporal\u0103?\">Ce este gr\u0103simea corporal\u0103?<\/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-sanatoase-si-nesanatoase-care-alimente-pot-fi-consumate-si-care-trebuie-evitate\/#Ce_acizi_grasi_exista_si_care_sunt_beneficiile_acestora_pentru_sanatate\" title=\"Ce acizi gra\u0219i exist\u0103 \u0219i care sunt beneficiile acestora pentru s\u0103n\u0103tate?\">Ce acizi gra\u0219i exist\u0103 \u0219i care sunt beneficiile acestora pentru s\u0103n\u0103tate?<\/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-sanatoase-si-nesanatoase-care-alimente-pot-fi-consumate-si-care-trebuie-evitate\/#1_Acizi_grasi_saturati\" title=\"1. Acizi gra\u0219i satura\u021bi\">1. Acizi gra\u0219i satura\u021bi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/grasimi-sanatoase-si-nesanatoase-care-alimente-pot-fi-consumate-si-care-trebuie-evitate\/#2_Acizi_grasi_mononesaturati\" title=\"2. Acizi gra\u0219i mononesatura\u021bi\">2. Acizi gra\u0219i mononesatura\u021bi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/grasimi-sanatoase-si-nesanatoase-care-alimente-pot-fi-consumate-si-care-trebuie-evitate\/#3_Acizi_grasi_polinesaturati\" title=\"3. Acizi gra\u0219i polinesatura\u021bi\">3. Acizi gra\u0219i polinesatura\u021bi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/grasimi-sanatoase-si-nesanatoase-care-alimente-pot-fi-consumate-si-care-trebuie-evitate\/#Care_este_proportia_de_acizi_grasi_in_diferite_grasimi\" title=\"Care este propor\u021bia de acizi gra\u0219i \u00een diferite gr\u0103simi?\">Care este propor\u021bia de acizi gra\u0219i \u00een diferite gr\u0103simi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/grasimi-sanatoase-si-nesanatoase-care-alimente-pot-fi-consumate-si-care-trebuie-evitate\/#4_Acizi_grasi_trans\" title=\"4. Acizi gra\u0219i trans&nbsp;\">4. Acizi gra\u0219i trans&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/grasimi-sanatoase-si-nesanatoase-care-alimente-pot-fi-consumate-si-care-trebuie-evitate\/#Sfaturi_despre_cum_sa_suplimentati_grasimile_sanatoase_si_si_sa_obtineti_un_aport_optim_in_dieta\" title=\"Sfaturi despre cum s\u0103 suplimenta\u021bi gr\u0103simile s\u0103n\u0103toase \u0219i \u0219i s\u0103 ob\u021bine\u021bi un aport optim \u00een diet\u0103\">Sfaturi despre cum s\u0103 suplimenta\u021bi gr\u0103simile s\u0103n\u0103toase \u0219i \u0219i s\u0103 ob\u021bine\u021bi un aport optim \u00een diet\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/grasimi-sanatoase-si-nesanatoase-care-alimente-pot-fi-consumate-si-care-trebuie-evitate\/#Care_surse_de_grasimi_sunt_cele_mai_bune_si_care_trebuie_limitate\" title=\"Care surse de gr\u0103simi sunt cele mai bune \u0219i care trebuie limitate?\">Care surse de gr\u0103simi sunt cele mai bune \u0219i care trebuie limitate?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/grasimi-sanatoase-si-nesanatoase-care-alimente-pot-fi-consumate-si-care-trebuie-evitate\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Exist\u0103 o dezbatere \u00een desf\u0103\u0219urare cu privire la gr\u0103simi \u0219i la efectele acestora. Este unul dintre acele subiecte \u00een vog\u0103 \u00een nutri\u021bie cu privire la care mul\u021bi oameni sunt \u00een confuzie. Sunt preferabile gr\u0103simile vegetale sau cele animale? Este gr\u0103simea cu adev\u0103rat s\u0103n\u0103toas\u0103 sau aportul s\u0103u va oferi un atac de cord? \u00cen acest articol, vom r\u0103spunde la aceste \u00eentreb\u0103ri \u0219i la multe altele \u0219i v\u0103 vom ajuta s\u0103 v\u0103 limpezi\u021bi mintea c\u00e2nd vine vorba de gr\u0103simi.<\/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=\"Cum_va_imaginati_grasimile_in_alimente\"><\/span><strong>Cum v\u0103 imagina\u021bi gr\u0103simile \u00een alimente?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gr\u0103simile alimentare sunt unul dintre cei trei&nbsp;<strong>macronutrien\u021bi<\/strong> de baz\u0103 (ceilal\u021bi doi sunt carbohidra\u021bii \u0219i proteinele). Gr\u0103simile sunt compuse din&nbsp;<strong>glicerol \u0219i acizi gra\u0219i (FA)<\/strong>. Leg\u0103turile chimice dintre carbonii din catena unui acid gras determin\u0103 dac\u0103 este vorba de un acid gras saturat sau nesaturat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Acizii gra\u0219i<strong> satura\u021bi <\/strong>nu au o leg\u0103tur\u0103 dubl\u0103.<\/li><li>Acizii gra\u0219i <strong>mono<\/strong><strong>nesatura\u021bi<\/strong> au o leg\u0103tur\u0103 dubl\u0103.<\/li><li>Acizii gra\u0219i <strong>polinesatura\u021bi<\/strong> au dou\u0103 sau mai multe leg\u0103turi duble \u00eentre carboni.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span style=\"font-weight: 400\">Num\u0103rul de carboni, precum \u0219i num\u0103rul de leg\u0103turi duble, determin\u0103 efectul acizilor gra\u0219i asupra s\u0103n\u0103t\u0103\u021bii. \u00cen gr\u0103simi \u0219i alimente grase exist\u0103 \u00eentotdeauna o <\/span><b>combina\u021bie de acizi gra\u0219i diferi\u021bi<\/b><span style=\"font-weight: 400\">. Con\u021binutul \u0219i propor\u021bia acestora determin\u0103 <\/span><b>efectul<\/b> <b>unui anumit aliment asupra s\u0103n\u0103t\u0103\u021bii<\/b>.<\/strong> <span style=\"color: #ff6600\">[3]<\/span><\/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\"><b>Care este func\u021bia gr\u0103simii \u00een dieta voastr\u0103?<\/b><\/h3>\n\n\n\n<p>Gr\u0103simile sunt o component\u0103 foarte important\u0103 a dietei, f\u0103r\u0103 de care multe procese din organism nu ar fi posibile. Prin urmare, ar trebui s\u0103 reprezinte \u00een medie <strong>20-35% din aportul zilnic total de energie din diet\u0103.<\/strong> <span style=\"color: #ff6600\">[4,17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Acest nutrient este o<strong> surs\u0103 important\u0103 de energie.<\/strong> 1g de gr\u0103sime echivaleaz\u0103 cu <strong>9 kcal<\/strong> (39 kJ), dublul cantit\u0103\u021bii de proteine \u0219i carbohidra\u021bi.<\/li><li>Gr\u0103simile adaug\u0103 <b>arom\u0103 <\/b>\u0219i o <strong>textur\u0103<\/strong> pl\u0103cut\u0103 alimentelor.<\/li><li>De asemenea, ajut\u0103 la men\u021binerea unei <strong>senza\u021bii de sa\u021bietate<\/strong> mai lungi deoarece se diger\u0103 mai lent dec\u00e2t al\u021bi nutrien\u021bi.<\/li><li>Gr\u0103simile ajut\u0103 \u0219i la <strong>absorb\u021bia vitaminelor solubile \u00een gr\u0103simi<\/strong> (vitaminele <a href=\"https:\/\/gymbeam.ro\/vitamina-a\" target=\"_blank\" aria-label=\"A (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">A<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.ro\/vitamina-d\" target=\"_blank\" aria-label=\"D (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">D<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.ro\/vitamina-e\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">E,<\/a>&nbsp;<a href=\"https:\/\/gymbeam.ro\/alte-vitamine\" target=\"_blank\" aria-label=\"K (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">K<\/a>).<\/li><li>F\u0103r\u0103 gr\u0103simi, produc\u021bia anumitor <strong>hormoni<\/strong> precum estrogenul sau testosteronul nu ar avea loc.<\/li><li>Acizii gra\u0219i joac\u0103 un rol \u0219i \u00een <strong>reac\u021biile imunitare<\/strong> sau \u00een procesul de <b>coagulare a s\u00e2ngelui<\/b>. <span style=\"color: #ff6600\">[3,11,16]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/iStock-635916350-1124x749.jpg\" alt=\"De ce sunt importante gr\u0103simile?\" class=\"wp-image-397386\" width=\"843\" height=\"562\" title=\"De ce sunt importante gr\u0103simile?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-635916350-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-635916350-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-635916350-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-635916350-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_este_grasimea_corporala\"><\/span><strong>Ce este gr\u0103simea corporal\u0103?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gr\u0103simea corporal\u0103 este depozitat\u0103 ca<strong> triacilgliceroli<\/strong> (glicerol cu trei acizi gra\u0219i ata\u0219a\u021bi) \u00een <strong>celulele adipoase<\/strong> <strong>(adipocite)<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Adipocitele acumulate sub piele fac parte din <strong>\u021besutul adipos subcutanat.<\/strong> Pute\u021bi vedea gr\u0103simea subcutanat\u0103 \u0219i este ceea ce \u00eencerca\u021bi s\u0103 elimina\u021bi atunci c\u00e2nd nu mai \u00eenc\u0103pe\u021bi \u00een perechea preferat\u0103 de pantaloni.<\/li><li>\u00cen contrast,&nbsp;<strong>gr\u0103simea<\/strong> <strong>visceral\u0103<\/strong> acoper\u0103 organele interne \u0219i este vizibil\u0103 numai dac\u0103 o persoan\u0103 are prea mult\u0103. Gr\u0103simea visceral\u0103 \u00een exces se va manifesta ca <strong>circumferin\u021b\u0103 excesiv\u0103 a taliei<\/strong> \u0219i are un risc crescut de diabet de tip 2, hipertensiune arterial\u0103 sau boli de inim\u0103. <span style=\"color: #ff6600\">[9]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cantitatea de \u021besut adipos cre\u0219te c\u00e2nd <strong>aportul de energie este mai mare dec\u00e2t consumul de energie.<\/strong> Cre\u0219te <strong>nu numai dup\u0103 un aport excesiv de gr\u0103simi alimentare, ci \u0219i dup\u0103 consumul excesiv de carbohidra\u021bi \u0219i proteine.<\/strong> To\u021bi nutrien\u021bii sunt converti\u021bi \u00een cele din urm\u0103 \u00een <strong>energie,<\/strong> care dac\u0103 este <b>\u00een exces <\/b>duce la <strong>depozite de gr\u0103simi \u00een \u021besutul adipos.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen schimb, c\u00e2nd este necesar\u0103, gr\u0103simea poate fi <b>eliberat\u0103 <\/b>din aceste depozite \u0219i folosit\u0103 ca <strong>surs\u0103 de energie.<\/strong> Dac\u0103 gr\u0103simea este depozitat\u0103, descompus\u0103 sau r\u0103m\u00e2ne neschimbat\u0103 depinde de <strong>echilibrul dintre aportul \u0219i consumul de energie.<\/strong> V\u0103 pute\u021bi calcula aportul optim de energie pentru pierderea \u00een greutate, men\u021binerea sau luarea \u00een greutate folosind <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" rel=\"noopener\">calculatorul nostru online<\/a>.<\/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\"><strong>Care este scopul gr\u0103simii corporale?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u021aesutul adipos serve\u0219te ca&nbsp;<strong>rezerv\u0103 de energie.<\/strong><\/li><li>Gr\u0103simea este o component\u0103 indispensabil\u0103 a<strong> membranelor celulelor.<\/strong> Fiecare celul\u0103 con\u021bine gr\u0103simi \u0219i sunt practic unul dintre elementele de baz\u0103 ale organismului.<\/li><li>Gr\u0103simea este o component\u0103 structural\u0103 \u0219i func\u021bional\u0103 esen\u021bial\u0103 a <strong>creierului \u0219i sistemului nervos.<\/strong> Nu face parte numai din membranele celulelor creierului, ci acoper\u0103 \u0219i fibrele nervoase \u0219i joac\u0103 un rol \u00een transmiterea semnalelor nervoase.<\/li><li>Gr\u0103simea corporal\u0103 ajut\u0103 la <strong>reglarea temperaturii corpului.<\/strong><\/li><li>Ofer\u0103 <strong>protec\u021bie mecanic\u0103<\/strong> organelor interne.<\/li><li>\u021aesutul adipos are \u0219i abilitatea de a produce <strong>hormoni<\/strong> (denumi\u021bi <strong>adipokine<\/strong>). Ace\u0219tia pot, de exemplu, afecta func\u021bionarea imunit\u0103\u021bii, sensibilitatea la insulin\u0103 sau influen\u021ba metabolismul energiei. De exemplu, hormonul<strong> leptin\u0103<\/strong> are impact asupra senza\u021biilor de foame \u0219i sa\u021bietate. <span style=\"color: #ff6600\">[3,11,16]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/iStock-1041835246-1124x749.jpg\" alt=\"Care este func\u021bia gr\u0103simii corporale?\" class=\"wp-image-397401\" width=\"843\" height=\"562\" title=\"Care este func\u021bia gr\u0103simii corporale?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1041835246-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1041835246-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_acizi_grasi_exista_si_care_sunt_beneficiile_acestora_pentru_sanatate\"><\/span><strong>Ce acizi gra\u0219i exist\u0103 \u0219i care sunt beneficiile acestora pentru s\u0103n\u0103tate?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu se poate spune \u00een mod concludent dac\u0103 gr\u0103simile sunt s\u0103n\u0103toase sau nes\u0103n\u0103toase. Depinde de<strong> cantitatea <\/strong>de gr\u0103sime din diet\u0103 \u0219i de <strong>propor\u021bia acizilor gra\u0219i specifici.<\/strong> \u00cen plus, con\u021binutul acestora din alimente conteaz\u0103 cel mai mult. Care ar trebui s\u0103 predomine \u0219i pe care ar trebui s\u0103-i limita\u021bi?<\/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=\"1_Acizi_grasi_saturati\"><\/span><strong>1. Acizi gra\u0219i satura\u021bi<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Acizii gra\u0219i satura\u021bi (SAFA) pot fi identifica\u021bi cu u\u0219urin\u021b\u0103 dup\u0103 faptul c\u0103 \u00een cea mai mare parte sunt<strong> solizi la temperatura camerei.<\/strong> Ace\u0219tia includ toate gr\u0103simile<strong> de origine animal\u0103,<\/strong> precum <strong>untul<\/strong> sau <strong>untura.<\/strong> Dar, exista excep\u021bii \u0219i \u00een grupul de gr\u0103simi de origine vegetal\u0103, \u0219i anume gr\u0103simile de palmier tropicale precum&nbsp;<strong>ulei de<\/strong> <strong>cocos, de palmier \u0219i de s\u00e2mburi de palmier.<\/strong> Sursele vegetale de gr\u0103simi saturate includ \u0219i <strong>untul de cacao.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acizii gra\u0219i satura\u021bi predomin\u0103 \u0219i \u00een toate <strong>alimentele de origine animal\u0103<\/strong>&#8211; carne, produse din carne (\u0219unc\u0103, salam, c\u00e2rna\u021bi, etc.), ou\u0103 sau produse lactate.<\/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\"><strong>Acizii gra\u0219i satura\u021bi sunt d\u0103un\u0103tori?<\/strong><\/h3>\n\n\n\n<p>Aportul excesiv de acizi gra\u0219i satura\u021bi este considerat de mult\u0103 vreme un risc major pentru&nbsp;<strong>s\u0103n\u0103tatea inimii \u0219i a vaselor sanguine,<\/strong> \u00een special din cauza poten\u021bialului efect negativ asupra nivelului de colesterol din s\u00e2nge. Dar \u00een prezent, \u0219tiin\u021ba \u00eei prive\u0219te pu\u021bin diferit. Se pare c\u0103 nu doar SAFA ca atare sunt o amenin\u021bare pentru s\u0103n\u0103tatea cardiovascular\u0103. Mai degrab\u0103, probabil&nbsp;<strong>alimentele <\/strong>sunt, \u00een special&nbsp;<strong>produsele foarte procesate industrial<\/strong> care con\u021bin un amestec de&nbsp;<strong>sare, gr\u0103simi trans, conservan\u021bi<\/strong> \u0219i alte substan\u021be pe l\u00e2ng\u0103 SAFA, care sunt factori de risc.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen contrast, \u00een produsele lactate sau \u00een ciocolata neagr\u0103 de calitate, de exemplu, gr\u0103simile saturate sunt combinate cu <strong>minerale, vitamine,<\/strong><strong>&nbsp;proteine din lapte<\/strong> benefice \u0219i alte<strong>&nbsp;substan\u021be active biologic.<\/strong> Drept urmare, beneficiile pentru s\u0103n\u0103tate ale alimentelor pot predomina. Pe l\u00e2ng\u0103 con\u021binutul de nutrien\u021bi al alimentelor individuale, gr\u0103simile saturate trebuie considerate \u00een contextul&nbsp;<strong>obiceiurilor alimentare \u0219i al stilului de via\u021b\u0103 general.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Asigura\u021bi-v\u0103 c\u0103 dieta includes multe <strong><a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a>, fructe,<\/strong> <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/cereale-si-mixuri-de-cereale\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">produse integrale<\/a><\/strong> \u0219i alte alimente care v\u0103 ofer\u0103<strong> fibre, vitamine <\/strong>\u0219i alte <strong>substan\u021be<\/strong> <strong>bioactive. <\/strong>Astfel, aportul de gr\u0103simi saturate din produsele lactate, carne, unt, eetc.ar putea s\u0103 nu reprezinte o problem\u0103 at\u00e2t de mare pe c\u00e2t se credea anterior.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, o diet\u0103 bazat\u0103 pe&nbsp;<strong>fast food, salam uscat<\/strong>&nbsp;\u0219i&nbsp;<strong>produse din carne <\/strong>sau&nbsp;<strong>alimente pr\u0103jite<\/strong> cu nivel ridicat de&nbsp;<strong>gr\u0103simi saturate combinate cu sare \u00een exces, acizi gra\u0219i trans, conservan\u021bi \u0219i alte substan\u021be ad\u0103ugate <\/strong>vor avea un poten\u021bial impact negativ. <span style=\"color: #ff6600\">[1,2,6]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/IMG_0548-1-1124x749.jpg\" alt=\"Acizii gra\u0219i satura\u021bi sunt nes\u0103n\u0103to\u0219i?\" class=\"wp-image-397516\" width=\"843\" height=\"562\" title=\"Acizii gra\u0219i satura\u021bi sunt nes\u0103n\u0103to\u0219i?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0548-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0548-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0548-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_0548-1.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Dar uleiul de cocos \u0219i gr\u0103simea MCT?<\/strong><\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/ulei-mct\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Gr\u0103simile MCT<\/a> sunt de regul\u0103 <strong>acizi gra\u0219i cu lan\u021b mediu.<\/strong> Asta \u00eenseamn\u0103 c\u0103 sunt&nbsp;<strong>metaboliza\u021bi mai rapid<\/strong> \u0219i sunt folosi\u021bi de organism ca<strong> surs\u0103 imediat\u0103 de energie<\/strong>. Uleiul de cocos \u00een special este prezentat de multe ori ca o surs\u0103 bun\u0103 de gr\u0103simi MCT datorit\u0103 propor\u021biei mari de <strong>acid<\/strong> <strong>lauric <\/strong>(un acid gras cu lan\u021b mediu). Dar, \u00een realitate, acest acid gras se comport\u0103 ca un<strong> acid gras saturat cu lan\u021b lung.<\/strong> Rezultatele cercet\u0103rilor \u0219tiin\u021bifice indic\u0103 efectul gr\u0103simii de cocos asupra nivelului crescut de colesterol din s\u00e2nge. \u00cen acest caz, cel mai bine ar fi s\u0103 o folosi\u021bi pe piele sau p\u0103r \u0219i s\u0103-i l\u0103sa\u021bi locul din buc\u0103t\u0103rie altui tip de gr\u0103sime. <span style=\"color: #ff6600\">[19] <\/span><\/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\"><strong>C\u00e2\u021bi acizi gra\u0219i satura\u021bi pute\u021bi consuma?<\/strong><\/h3>\n\n\n\n<p>Recomand\u0103rile privind aportul de acizi gra\u0219i satura\u021bi afirm\u0103 c\u0103 ace\u0219tia&nbsp;<strong>nu ar trebuie s\u0103 reprezinte mai mult de 10% din aportul zilnic total de energie.<\/strong> Folosind consumul de referin\u021b\u0103 al unui adult s\u0103n\u0103tos (2000 kcal), ar \u00eensemna&nbsp;<strong>200 kcal.<\/strong> De asemenea, aceast\u0103 cantitate de energie este echivalent\u0103 cu&nbsp;<strong>22 g<\/strong> <strong>de acizi gra\u0219i satura\u021bi<\/strong>. De exemplu, se poate g\u0103si \u00een 43 g de unt, 15 ou\u0103 sau 210 g de br\u00e2nz\u0103 cu 30% gr\u0103sime. <span style=\"color: #ff6600\">[4]<\/span><\/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\"><strong>Care alimente con\u021bin cei mai mul\u021bi acizi gra\u0219i satura\u021bi?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>carne gras\u0103, carne afumat\u0103 (salam, c\u00e2rna\u021bi, bacon, etc.)<\/li><li>unt, ghee, untur\u0103<\/li><li>produse lactate grase (br\u00e2nz\u0103, sm\u00e2nt\u00e2n\u0103, iaurturi cremoase)<\/li><li>gr\u0103simi de palmier tropicale &#8211; ulei de cocos, ulei de palmier<\/li><li>produse de patiserie u\u0219oare (croasan\u021bi, etc.), dulciuri, pr\u0103jituri, \u00eenghe\u021bat\u0103 cremoas\u0103, ciocolate, etc.<\/li><\/ul>\n\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=\"110470,110665,111160\" ><\/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=\"2_Acizi_grasi_mononesaturati\"><\/span><strong>2. Acizi gra\u0219i mononesatura\u021bi<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Acizii gra\u0219i mononesatura\u021bi (MUFA),<\/strong> cunoscu\u021bi ca omega-7 \u0219i omega-9, se g\u0103sesc \u00een special \u00een gr\u0103simile <strong>de origine vegetal\u0103<\/strong>. Se pot g\u0103si \u00een <a href=\"https:\/\/gymbeam.ro\/uleiuri\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>uleiuri vegetale<\/strong><\/a>, <a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>fructe cu coaja tare<\/strong>,&nbsp;<strong>semin\u021be<\/strong><\/a> sau <strong>avocado.<\/strong> Ca \u0219i \u00een cazul acizilor gra\u0219i satura\u021bi, acizii gra\u0219i mononesatura\u021bi se g\u0103sesc \u00een <strong>diferite combina\u021bii \u0219i propor\u021bii<\/strong> \u00een sursele alimentare. <span style=\"color: #ff6600\">[3]<\/span><\/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\"><strong>Care sunt beneficiile MUFA?<\/strong><\/h3>\n\n\n\n<p>Acizii gra\u0219i mononesatura\u021bi ar putea ajuta la ob\u021binerea unui raport optim de<strong> colesterol total \u00een HDL<\/strong> (&#8220;bun&#8221;) <strong>colesterolul din s\u00e2nge.<\/strong> Men\u021bin\u00e2nd colesterolul \u00eentr-un interval s\u0103n\u0103tos, se poate reduce riscul dezvolt\u0103rii <strong>aterosclerozei<\/strong> (o boal\u0103 a peretelui vaselor sanguine \u00een care gr\u0103simile \u0219i alte substan\u021be se depun, iar vasele sanguine se \u00eengusteaz\u0103 treptat) \u0219i a riscului asociat cu infarctul sau atacul cerebral.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Literatura vorbe\u0219te \u0219i despre efectul pozitiv asupra <strong>sensibilit\u0103\u021bii la insulin\u0103 \u0219i tensiunii arteriale.<\/strong> Astfel, o diet\u0103 bogat\u0103 \u00een MUFA poate fi o parte potrivit\u0103 a prevenirii, de exemplu, al a\u0219a-numitului <strong>sindrom <\/strong><strong>metabolic,<\/strong> \u00een care problemele cu tensiunea arterial\u0103 \u0219i colesterolul m\u0103rit apar \u00eempreun\u0103 cu obezitatea \u0219i diabetul zaharat de tip 2. Includerea mai multor MUFA \u00een diet\u0103 va fi apreciat\u0103 \u0219i de cei care deja au aceste probleme, \u00eentruc\u00e2t pot \u00eembun\u0103t\u0103\u021bi starea general\u0103 de s\u0103n\u0103tate.<span style=\"color: #ff6600\"> [3,13]<\/span><\/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\"><strong>Ce cantitate de MUFA ar trebui s\u0103 existe \u00een diet\u0103?<\/strong><\/h3>\n\n\n\n<p>MUFA ar trebui s\u0103 reprezinte majoritatea aportului total de gr\u0103simi. Organiza\u021bia Mondial\u0103 a S\u0103n\u0103t\u0103\u021bii recomand\u0103 un aport zilnic de aproximativ <strong>10-15% din aportul zilnic total de energie<\/strong> sub form\u0103 de acizi gra\u0219i mononesatura\u021bi. \u00cen cazul unui aport de referin\u021b\u0103 de 2000 kcal, acest interval reprezint\u0103 aproximativ 22-33g de MUFA. Aceasta este cantitatea care se g\u0103se\u0219te \u00een 35 ml de ulei de m\u0103sline \u0219i aproximativ 100g de nuci caju. <span style=\"color: #ff6600\">[3, 4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Care alimente con\u021bin cei mai mul\u021bi acizi gra\u0219i mononesatura\u021bi?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>uleiuri vegetale &#8211; floarea soarelui, <a href=\"https:\/\/gymbeam.ro\/spray-pentru-gatit-canola-cooking-spray-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">canola<\/a>, <a href=\"https:\/\/gymbeam.ro\/ulei-de-masline-sub-forma-de-spray-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u0103sline<\/a>, susan<\/li><li>fructe cu coaja tare- <a href=\"https:\/\/gymbeam.ro\/migdale-raw.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">migdale<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.ro\/nuci-pecan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci pecan <\/a>,&nbsp;<a href=\"https:\/\/gymbeam.ro\/fistic-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fistic<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.ro\/nuci-macadamia-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci de macadamia<\/a>, <a href=\"https:\/\/gymbeam.ro\/alune-de-padure-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">alune de p\u0103dure<\/a><\/li><li><a href=\"https:\/\/gymbeam.ro\/arahide-neprajite.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">arahide<\/a><\/li><li>semin\u021be &#8211; <a href=\"https:\/\/gymbeam.ro\/seminte-de-dovleac-bio-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dovleac<\/a>, floarea soarelui<\/li><li>avocado, <a href=\"https:\/\/gymbeam.ro\/bio-ulei-de-avocado-virgin-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ulei de avocado<\/a><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/IMG_20200417_145339-scaled-e1665735880513-1124x748.jpg\" alt=\"Care fructe cu coaja tare con\u021bin gr\u0103simi s\u0103n\u0103toase?\" class=\"wp-image-397431\" width=\"843\" height=\"561\" title=\"Care fructe cu coaja tare con\u021bin gr\u0103simi s\u0103n\u0103toase?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_20200417_145339-scaled-e1665735880513-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_20200417_145339-scaled-e1665735880513-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_20200417_145339-scaled-e1665735880513-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_20200417_145339-scaled-e1665735880513-2048x1363.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_20200417_145339-scaled-e1665735880513-768x511.jpg 768w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Acizi_grasi_polinesaturati\"><\/span><strong>3. Acizi gra\u0219i polinesatura\u021bi<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spre deosebire de acizii gra\u0219i satura\u021bi \u0219i mononesatura\u021bi, acizii gra\u0219i polinesatura\u021bi (PUFA) \u00eei includ pe cei pe care organismul&nbsp;<strong>nu \u00eei poate produce<\/strong> \u0219i trebuie <strong>lua\u021bi<\/strong> <strong>din alimente<\/strong> (numi\u021bi <strong>esen\u021biali<\/strong>. PUFA sunt \u00eemp\u0103r\u021bi\u021bi \u00een acizi gra\u0219i <strong>omega-3 \u0219i omega-6<\/strong>, fiecare av\u00e2nd efecte diferite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>At\u00e2t&nbsp;<strong>alimentele de origine vegetal\u0103<\/strong> (uleiuri, fructe cu coaja tarw, etc.) c\u00e2t \u0219i <strong>cele de origine animal\u0103<\/strong> (\u00een special pe\u0219tele) sunt surse bune de acizi gra\u0219i polinesatura\u021bi (PUFA).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aportul recomandat de acizi gra\u0219i polinesatura\u021bi este de 6-11% din aportul total de energie. \u00cen cazul unui aport de 2000 kcal, asta \u00eenseamn\u0103 13-24g de PUFA.<span style=\"color: #ff6600\"> [18]<\/span><\/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\"><strong>3.1 Acizi gra\u0219i omega-3 &#8211; care sunt beneficiile \u0219i sursele acestora?<\/strong><\/h3>\n\n\n\n<p>Acest grup este promovat pentru beneficiile sale numeroase pentru s\u0103n\u0103tate, iar mul\u021bi dintre acizii gra\u0219i omega-3 sunt esen\u021biali pentru func\u021bionarea corect\u0103 a organismului. Un acid gras omega-3 care este esen\u021bial pentru voi \u0219i pe care \u00eel pute\u021bi lua doar din diet\u0103 este <strong>acidul alfa-linolenic (ALA).<\/strong> Se g\u0103se\u0219te \u00een <strong><a href=\"https:\/\/gymbeam.ro\/bio-seminte-de-in-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">semin\u021be de in<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.ro\/bio-ulei-din-seminte-de-in-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ulei din semin\u021be de in<\/a><\/strong>, ulei de canola, nuci \u0219i uleiurile aferente, <a href=\"https:\/\/gymbeam.ro\/seminte-de-chia-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>semin\u021be de chia<\/strong><\/a>,<strong> germeni de gr\u00e2u<\/strong>&nbsp;sau ulei de <strong>soia<\/strong>, etc. Este benefic, de exemplu, datorit\u0103 efectului pozitiv asupra nivelului de colesterol din s\u00e2nge. <span style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, <strong>convertirea sa \u00een acizi gra\u0219i EPA \u0219i DHA<\/strong> are un rol important. Ace\u0219ti acizi cu lan\u021b lung sunt cunoscu\u021bi pentru efectul pozitiv asupra<strong> func\u021bion\u0103rii inimii \u0219i creierului<\/strong>. Sunt implica\u021bi \u00een reducerea tensiunii arteriale, nivelului de triacilglicerol din s\u00e2nge, au efecte antiinflamatorii \u0219i joac\u0103 un rol, de exemplu, \u00een tratamentul pacien\u021bilor cu cancer. Totu\u0219i, convertirea ALA \u00een EPA \u0219i DHA <strong>nu este suficient\u0103.<\/strong> Dac\u0103 v\u0103 g\u00e2ndi\u021bi la c\u00e2t de des apar \u00een diet\u0103 surse de acid alfa-linoleic, cei mai mul\u021bi ve\u021bi descoperi c\u0103 ave\u021bi<strong> rezerve mari.<\/strong> \u00cen plus, din cantitatea mic\u0103 utilizat\u0103, numai un <strong>procent este convertit \u00een EPA \u0219i DHA<\/strong> (aproximativ 5% este convertit \u00een EPA \u0219i mai pu\u021bin de 0.5% \u00een DHA). <span style=\"color: #ff6600\">[4,11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin urmare, dac\u0103 vre\u021bi s\u0103 ob\u021bine\u021bi <strong>aportul recomandat <\/strong>de acizi <strong>eicosapentaenoic<\/strong> \u0219i <strong>docosahexaenoic<\/strong>, nu este o idee bun\u0103 s\u0103 v\u0103 baza\u021bi doar pe convertirea din acid alfa-linolenic. EPA \u0219i DHA ar trebui luate din <strong>surse bogate \u00een ace\u0219tia.<\/strong> Acidul alfa-linolenic ar trebui s\u0103 reprezinte doar 0.5-2% din aportul total de energie. <span style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/IMG_8626-1-1124x749.jpg\" alt=\"Unde pute\u021bi g\u0103si omega 3?\" class=\"wp-image-397446\" width=\"843\" height=\"562\" title=\"Unde pute\u021bi g\u0103si omega 3?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8626-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8626-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8626-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/IMG_8626-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Care alimente sunt cele mai bune surse de EPA \u0219i DHA?<\/strong><\/h4>\n\n\n\n<p><strong>Sursele principale <\/strong>de acid eicosapentaenoic \u0219i acid docosahaexanoic sunt<strong> <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">pe\u0219tele <\/a>oceanic gras<\/strong> \u0219i <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/premium-omega-3-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">uleiul de pe\u0219te<\/a><\/strong>. C\u00e2t de des consuma\u021bi <strong>somon, macrou sau herring<\/strong>? Conform recomand\u0103rilor, pe\u0219tele oceanic ar trebui s\u0103 apar\u0103 \u00een diet\u0103 <strong>de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/strong> <strong>Algele<\/strong> sunt o surs\u0103 de origine vegetal\u0103 bun\u0103 de EPA \u0219i DHA. <span style=\"color: #ff6600\">[7,15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Care este con\u021binutul mediu de omega-3 al diferitelor tipuri de pe\u0219te?<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Pe\u0219te<\/th><th class=\"has-text-align-center\" data-align=\"center\">Con\u021binut de omega-3\/100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">somon<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.ro\/sardine-in-suc-propriu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sardine \u00een conserv\u0103<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">1.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">herring<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">macrou<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">p\u0103str\u0103v<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.ro\/ton-in-suc-propriu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ton \u00een conserv\u0103<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">0.7g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>De c\u00e2t EPA \u0219i DHA ave\u021bi nevoie?<\/strong><\/h4>\n\n\n\n<p>Conform recomand\u0103rilor <strong>Autorit\u0103\u021bii Europene pentru Siguran\u021ba Alimentar\u0103 (EFSA)<\/strong>, un adult s\u0103n\u0103tos ar trebui s\u0103 consume <strong>250 mg de EPA \u0219i DHA<\/strong> pe zi. De exemplu, \u00een 100 g de somon ave\u021bi un aport de \u0219apte ori mai mare dec\u00e2t aceast\u0103 cantitate. Cei 250 mg ar trebui s\u0103 ac\u021bioneze ca o component\u0103 de protec\u021bie \u00eempotriva colesterolului m\u0103rit, tensiunii arteriale \u0219i a altor probleme cardiovasculare. <strong>Femeile \u00eens\u0103rcinate<\/strong> ar trebui s\u0103 creasc\u0103 aceast\u0103 cu <strong>100 &#8211; 200 mg sub form\u0103 de DHA.<\/strong> <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>FAO (Organiza\u021bia pentru Alimenta\u021bie \u0219i Agricultur\u0103 a Na\u021biunilor Unite)<\/strong> recomand\u0103 un interval de 0.25-2 g de EPA \u0219i DHA pe zi. Limita superioar\u0103 poate fi atins\u0103, de exemplu, cu 117 g de sardine \u00een conserv\u0103. <span style=\"color: #ff6600\">[18] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, ob\u021binerea unei diete cu un aport suficient de acizi gra\u0219i omega-3 reprezint\u0103 o provocare pentru mul\u021bi dintre noi. Dac\u0103 cineva exclude pe\u0219tele din diferite motive, aceast\u0103 sarcin\u0103 este aproape imposibil\u0103. Prin urmare, nu este r\u0103u s\u0103 v\u0103 g\u00e2ndi\u021bi la suplimentarea cu acizi gra\u0219i omega-3 sub form\u0103 de <a href=\"https:\/\/gymbeam.ro\/omega-3-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>suplimente alimentare<\/strong><\/a> care con\u021bin cantit\u0103\u021bi concentrate de acizi gra\u0219i omega-3 din pe\u0219te sau ulei de pe\u0219te. Veganii vor aprecia suplimentele ob\u021binute din <a href=\"https:\/\/gymbeam.ro\/vegan-omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">alge<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a afla mai multe despre acizii gra\u0219i polinesatura\u021bi, citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/acizi-grasi-omega-3-ii-consumati-in-cantitate-suficienta-si-in-proportia-corecta-cu-omega-6\/\" target=\"_blank\" rel=\"noopener\"><strong>Acizi gra\u0219i Omega-3: \u00eei consuma\u021bi \u00een cantitate suficient\u0103 \u0219i \u00een propor\u021bie corect\u0103 cu Omega-6?<\/strong><\/a><\/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\"><strong>3.2 Acizi gra\u0219i omega-6 &#8211; \u0219i ei sunt buni pentru voi?<\/strong><\/h3>\n\n\n\n<p>De multe ori citi\u021bi c\u0103 acizii gra\u0219i omega-6 trebuie redu\u0219i din cauza posibilelor efecte d\u0103un\u0103toare. Acidul esen\u021bial omega-6 , <strong>acid linoleic,<\/strong> este convertit \u00een organism \u00een <strong>acid<\/strong> <strong>arahidonic,<\/strong> care este implicat \u00een produc\u021bia de<strong> substan\u021be pro-inflamatorii<\/strong>. Dar de fapt, acidul arahidonic produse \u0219i substan\u021be care <strong>protejeaz\u0103 <\/strong>\u00eempotriva inflam\u0103rii \u0219i sunt necesare pentru <strong>coagularea normal\u0103 a s\u00e2ngelui<\/strong> \u0219i, ca \u0219i acizii gra\u0219i omega-3, ajut\u0103 la \u00eembun\u0103t\u0103\u021birea <strong>condi\u021biei inimii \u0219i vaselor sanguine.<\/strong> \u00cen ultim\u0103 instan\u021b\u0103, ace\u0219tia sunt acizi gra\u0219i cu multe beneficii. <span style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un aport suficient de omega-6 din diet\u0103 nu este la fel de problematic ca cel de acizi gra\u0219i omega-3 . <strong>Acidul linoleic <\/strong>este prezent din abunden\u021b\u0103, spre exemplu, \u00een <strong>uleiul de floarea soarelui,<\/strong> pe care mul\u021bi oameni \u00eel folosesc de obicei \u00een buc\u0103t\u0103rie. Alte surse bune includ <strong>uleiul de porumb, uleiul de soia,<\/strong> dar \u0219i <strong>semin\u021bele de susan,<\/strong> <strong><a href=\"https:\/\/gymbeam.ro\/bio-ulei-virgin-de-susan-olmuhle-solling.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">uleiul de susan<\/a><\/strong>, <strong>arahidele,<\/strong> <strong><a href=\"https:\/\/gymbeam.ro\/seminte-de-dovleac-bio-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">semin\u021bele de dovleac<\/a><\/strong>, etc. Zilnic, omega-6 ar trebui s\u0103 reprezinte 2.5-9% din aportul total de energie. <span style=\"color: #ff6600\">[18] <\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/iStock-1300119741-1124x749.jpg\" alt=\"Este Omega-6 s\u0103n\u0103tos?\" class=\"wp-image-397463\" width=\"843\" height=\"562\" title=\"Este Omega-6 s\u0103n\u0103tos?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1300119741-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1300119741-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1300119741-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/iStock-1300119741-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Este important\u0103 propor\u021bia de omega-6 la omega-3?<\/strong><\/h3>\n\n\n\n<p>Conform anumitor recomand\u0103ri, este important s\u0103 administra\u021bi omega-3 \u0219i omega-6 \u00eentr-o propor\u021bie optim\u0103 pentru a echilibra efectele pozitive \u0219i posibilele efecte negative. De exemplu, Societatea Ceh\u0103 pentru Nutri\u021bie recomand\u0103 un&nbsp;<strong>raport<\/strong> <strong>5:1 \u00een favoarea acizilor gra\u0219i omega-6.<\/strong> Totu\u0219i, \u00een prezent, acest raport este de obicei \u00een jur de <strong>20:1.<\/strong> Prin urmare, aportul de omega-6 este mult mai mare. Acest lucru poate implica, de exemplu, un risc mai mare de coagulare excesiv\u0103 a s\u00e2ngelui, procese inflamatorii \u00een organism sau ateroscleroz\u0103. <span style=\"color: #ff6600\">[8,10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O persoan\u0103 obi\u0219nuit\u0103 care doar dore\u0219te s\u0103 m\u0103n\u00e2nce s\u0103n\u0103tos nu trebuie s\u0103 ob\u021bin\u0103 raportul exact recomandat de acizi gra\u0219i. Tot ce trebuie s\u0103 fac\u0103 este s\u0103 selecteze cu aten\u021bie sursele de gr\u0103sime. Propune\u021bi-v\u0103 s\u0103 <strong>cre\u0219te\u021bi aportul de acizi gra\u0219i omega-3 <\/strong>\u0219i, \u00een schimb, <strong>reduce\u021bi pu\u021bin aportul de alimente bogate \u00een acizi gra\u0219i omega-6.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Cum face\u021bi acest lucru?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Propune\u021bi-v\u0103 un aport mai mare de acizi gra\u0219i omega-3 g\u0103si\u021bi \u00een pe\u0219tele gras \u0219i consuma\u021bi-l de cel pu\u021bin dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103. Alterna\u021bi tipurile de pe\u0219te \u0219i preparatele din acestea. De exemplu, pute\u021bi prepara diferite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-crema-tartinabila-de-ton-cu-oua\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">creme<\/a> de pe\u0219te, \u00eel pute\u021bi ad\u0103uga \u00een <a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-crema-tartinabila-de-ton-cu-oua\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">salate<\/a> sau pur \u0219i simplu prepara pe\u0219tele cu o garnitur\u0103.<\/li><li>Ad\u0103uga\u021bi \u00een diet\u0103 <strong>semin\u021be de in<\/strong> sau <strong>ulei din semin\u021be de in,<\/strong>&nbsp;<b>nuci <\/b>sau <strong>ulei de canola <\/strong>\u00eentruc\u00e2t sunt surse excelente de acid alfa-linolenic.<\/li><li>Lua\u021bi \u00een considerare suplimentarea acizilor gra\u0219i Omega-3 sub form\u0103 de <strong>suplimente alimentare.<\/strong><\/li><li>Limita\u021bi sursele cu cel mai mare con\u021binut de acizi gra\u0219i omega-6, precum uleiul de floarea soarelui, soia sau porumb.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Cum pute\u021bi determina ce propor\u021bie de omega-3 \u0219i omega-6 ave\u021bi \u00een organism?<\/strong><\/h4>\n\n\n\n<p>Dac\u0103 v\u0103 \u00eentreba\u021bi c\u00e2\u021bi acizi gra\u0219i omega-3 \u0219i omega-6 FA circul\u0103 prin organismul vostru \u0219i dac\u0103 trebuie s\u0103 lucra\u021bi asupra alegerilor alimentelor grase, un <a href=\"https:\/\/gymbeam.ro\/omega-3-test-cerascreen.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">test de diagnosticare<\/a> la domiciliu v\u0103 poate oferi informa\u021bii interesante.<\/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=\"Care_este_proportia_de_acizi_grasi_in_diferite_grasimi\"><\/span><strong>Care este propor\u021bia de acizi gra\u0219i \u00een diferite gr\u0103simi?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/OILS-1124x749.png\" alt=\"\" class=\"wp-image-398862\" title=\"Ce acizi gra\u0219i s\u0103 g\u0103sesc \u00een uleiuri \u0219i alte gr\u0103simi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/OILS-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/OILS-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/OILS.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption>Datele din tabel provin din baza de date privind alimentele USDA, baza de date canadian\u0103 privind alimentele <em>(The Canadian Nutrient File)<\/em> \u0219i baza de date ceh\u0103 privind compozi\u021bia alimentelor Nutridatabaze.<\/figcaption><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cantit\u0103\u021bile date sunt doar valori<strong> medii<\/strong>, \u00eentruc\u00e2t gr\u0103simile folosite pot fi diferite \u00een ceea ce prive\u0219te varietatea sau, de exemplu, gradul de selectare. \u00cen SUA, de exemplu, uleiul de floarea soarelui cu o propor\u021bie mai mare de acid oleic (MUFA) \u0219i o propor\u021bie mai mic\u0103 de omega-6 este folosit de obicei. \u00cen acela\u0219i timp, metodele de laborator nu cuprind \u00eentotdeauna toate substan\u021bele grase din gr\u0103sime \u0219i, prin urmare, rezultatul final ar putea s\u0103 nu fie 100.<\/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=\"4_Acizi_grasi_trans\"><\/span><strong>4. Acizi gra\u0219i trans&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Acizii gra\u0219i trans (TFA) sunt considera\u021bi <strong>cei mai riscan\u021bi<\/strong> acizi gra\u0219i. Aportul lor cre\u0219te riscul de&nbsp;<strong>boli<\/strong> <strong>cardiovasculare.<\/strong> Sunt produ\u0219i \u00een mod natural \u00een tractul digestiv al rumeg\u0103toarelor sau ca rezultat al <strong>proces\u0103rii industriale a gr\u0103similor<\/strong>. Cele produse prin <strong>tratamentul tehnologic incorect,<\/strong> \u0219i anume <strong>solidificarea par\u021bial\u0103 a gr\u0103similor,<\/strong> sunt cele considerate problematice. Organiza\u021bia Mondial\u0103 a S\u0103n\u0103t\u0103\u021bii declar\u0103 c\u0103 aportul excesiv al acestor gr\u0103simi cre\u0219te riscul de boal\u0103 coronarian\u0103 cu 21% \u0219i riscul decesului provocat de bolile de inim\u0103 cu 28%. Prin urmare, ar trebui s\u0103 acorda\u021bi aten\u021bie con\u021binutului de <strong>gr\u0103simi par\u021bial solidificate,<\/strong> care con\u021bin TFA, din compozi\u021bia alimentelor. <span style=\"color: #ff6600\">[5,14]<\/span><\/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\"><strong>Care alimente con\u021bin gr\u0103simi par\u021bial solidificate?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00eenlocuitori ieftini ai ciocolatei, dulciuri \u00eenvelite \u00een ciocolat\u0103<\/li><li>biscui\u021bi s\u0103ra\u021bi, biscui\u021bi<\/li><li>produse de patiserie u\u0219oare \u0219i neperisabile cu umpluturi sau topping-uri (croasan\u021bi, etc.)<\/li><li>b\u0103uturi pe baz\u0103 de soia uscat\u0103<\/li><li>foietaje \u0219i produse ob\u021binute din foietaje<\/li><li>produse semi-preparate, precum pizza congelat\u0103<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>Rezumatul aportului recomandat de acizi gra\u0219i<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><\/th><th class=\"has-text-align-center\" data-align=\"center\">Cantitate total\u0103 de gr\u0103simi<\/th><th class=\"has-text-align-center\" data-align=\"center\">SAFA<\/th><th class=\"has-text-align-center\" data-align=\"center\">MUFA<\/th><th class=\"has-text-align-center\" data-align=\"center\">Cantitate total\u0103 de PUFA<\/th><th class=\"has-text-align-center\" data-align=\"center\">Acizi gra\u0219i omega-3 cu PUFA<\/th><th class=\"has-text-align-center\" data-align=\"center\">Acizi gra\u0219i omega-6 cu PUFA<\/th><th class=\"has-text-align-center\" data-align=\"center\">Acizi gra\u0219i trans<\/th><\/tr><\/thead><tbody><tr><td>Aport zilnic recomandate (% din aportul total de energie)<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 35%<\/td><td class=\"has-text-align-center\" data-align=\"center\">max. 10%<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 15%<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 &#8211; 11%<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.5 &#8211; 2%<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.5 &#8211; 9%<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td>Aport recomandat \u00een cazul unui aport de energie de 2000 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">44 &#8211; 78 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 &#8211; 33 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 &#8211; 24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 &#8211; 4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 &#8211; 20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><\/tbody><\/table><figcaption>Zdroj: <em>Food and Agriculture Organization of the United States<\/em><\/figcaption><\/figure>\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=\"Sfaturi_despre_cum_sa_suplimentati_grasimile_sanatoase_si_si_sa_obtineti_un_aport_optim_in_dieta\"><\/span><strong>Sfaturi despre cum s\u0103 suplimenta\u021bi gr\u0103simile s\u0103n\u0103toase \u0219i \u0219i s\u0103 ob\u021bine\u021bi un aport optim \u00een diet\u0103<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/10\/8W3A1172-749x1124.jpeg\" alt=\"Cum s\u0103 ad\u0103uga\u021bi gr\u0103simi s\u0103n\u0103toase \u00een diet\u0103?\" class=\"wp-image-397497\" title=\"Cum s\u0103 ad\u0103uga\u021bi gr\u0103simi s\u0103n\u0103toase \u00een diet\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/8W3A1172-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/8W3A1172-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/10\/8W3A1172-1024x1536.jpeg 1024w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ol class=\"wp-block-list\" type=\"1\"><li><strong>M\u00e2nca\u021bi mai s\u0103n\u0103tos \u0219i mai diversificat:<\/strong> <a href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>Regula farfuriei s\u0103n\u0103toase<\/strong><\/a>, de exemplu, v\u0103 poate ajuta s\u0103 ob\u021bine\u021bi <strong>echilibrul nutritiv optim.<\/strong> \u00bd ar trebui reprezentat\u0103 de fructe sau legume, \u00bc de carbohidra\u021bi complec\u0219i \u0219i \u00bc de proteine. Gr\u0103simea se g\u0103se\u0219te \u00eentotdeauna \u00een alimentele de origine animal\u0103.<\/li><li><strong>Reduce\u021bi aportul urm\u0103toarelor alimente:<\/strong> <strong>Alimente foarte procesate<\/strong> cum ar fi diferite <strong>gust\u0103ri s\u0103rate<\/strong> (chipsuri, etc.), orice <strong>fast food,<\/strong> <strong>dulciuri, pr\u0103jituri, foietaje u\u0219oare<\/strong> (croasan\u021bi, gogo\u0219i, etc.), biscui\u021bi, ciocolate, <strong>carne gras\u0103 afumat\u0103,<\/strong> etc.<\/li><li><strong>De asemenea, limita\u021bi:<\/strong> Diferite alimente <strong>procesate<\/strong>, <strong>produse semipreparate congelate,<\/strong> etc. Astfel ve\u021bi reduce nu doar cantitatea de <strong>acizi gra\u0219i trans<\/strong> d\u0103un\u0103tori, dar ve\u021bi evita \u0219i aportul excesiv de a\u0219a-numitele <strong>gr\u0103simi ascunse.<\/strong> Aceste se ascund \u00een locuri \u00een care de multe ori nu v\u0103 a\u0219tepta\u021bi.<\/li><li><strong>Cre\u0219te\u021bi aportul de acizi gra\u0219i mononesatura\u021bi \u0219i polinesatura\u021bi:<\/strong><ul><li>C\u00e2nd g\u0103ti\u021bi sau prepara\u021bi pr\u0103jituri, folosi\u021bi <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/uleiuri\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">uleiuri vegetale<\/a><\/strong> (cele create \u00een acest scop). Pute\u021bi folosi ulei \u0219i pentru a ad\u0103uga o not\u0103 pl\u0103cut\u0103 <strong>salatelor<\/strong> sau ad\u0103uga\u021bi o pic\u0103tur\u0103, de exemplu, \u00een <a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-pui-cu-paste-spanac-si-sos-de-smantana\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>paste cu sos<\/strong><\/a> sau <a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-supa-crema-de-linte-cu-seminte-de-dovleac\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><strong>supe crem\u0103<\/strong><\/a>.<\/li><li>Folosi\u021bi diferite semin\u021be ca decor pentru salate \u0219i supe &#8211; semin\u021be de susan, semin\u021be de dovleac, etc.<\/li><li>Semin\u021bele, fructele cu coaja tare \u0219i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/unturi-din-diferite-nuci\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>unturile de fructe cu coaja tare<\/strong><\/a> bogate \u00een PUFA \u0219i MUFA pot face mai interesant orice <a href=\"https:\/\/gymbeam.ro\/terciuri\" class=\"ek-link\">terci<\/a>, <a href=\"https:\/\/gymbeam.ro\/proteine-pentru-clatite-pancake-mix-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cl\u0103tite<\/a> sau iaurt cu fructe \u0219i granola pentru micul dejun.<\/li><li>Pentru un aport suficient de <strong>EPA \u0219i DHA<\/strong> , include\u021bi <strong>pe\u0219tele oceanic gras de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/strong> Pute\u021bi prepara clasic pe\u0219tele proasp\u0103t cu o garnitur\u0103, dar conteaz\u0103 \u0219i pe\u0219tele \u00een sosul pentru paste sau ca parte dintr-o crem\u0103. <span style=\"color: #ff6600\">[12]<\/span><\/li><\/ul><\/li><\/ol>\n<\/div>\n<\/div>\n\n\n\n<p><strong>Controla\u021bi m\u0103rimea por\u021biilor:<\/strong> Pentru a evita aportul excesiv de gr\u0103simi, folosi\u021bi <b>m\u00e2na <\/b>ca referin\u021b\u0103 atunci c\u00e2nd ad\u0103uga\u021bi gr\u0103sime \u00een m\u00e2ncare, ex. sub form\u0103 de ulei, unt sau unturi de fructe cu coaja tare. M\u0103rime por\u021biei gr\u0103simii ad\u0103ugate ar trebui s\u0103 fie de <strong>dimensiunea degetului mare.<\/strong> <span style=\"color: #ff6600\">[12]<\/span><\/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=\"Care_surse_de_grasimi_sunt_cele_mai_bune_si_care_trebuie_limitate\"><\/span><strong>Care surse de gr\u0103simi sunt cele mai bune \u0219i care trebuie limitate?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Aceste gr\u0103simi ar trebui s\u0103 reprezinte majoritatea aportului:<\/strong> ulei de m\u0103sline, ulei de canola, ulei din semin\u021be de in, ulei de nuci, nuci, migdale, alune de p\u0103dure \u0219i alte tipuri de fructe cu coaja tare, semin\u021be de in, pe\u0219te oceanic gras<\/li><li><strong>Consuma\u021bi mai rar:<\/strong> produse lactate grase, carne, unt, ulei de floarea soarelui, semin\u021be de floarea soarelui, ciocolat\u0103 neagr\u0103, ulei de soia, arahide, ulei de arahide, ulei de porumb<\/li><li><strong>Consuma\u021bi foarte rar aceste alimente:<\/strong> salam, c\u00e2rna\u021bi, bacon, carne gras\u0103, alimente care con\u021bin gr\u0103simi par\u021bial solidificate, alimente pr\u0103jite, dulciuri, foietaje, alimente procesate, fast food<\/li><\/ul>\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=\"Care_este_concluzia\"><\/span><strong>Care este concluzia?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gr\u0103simea este o parte indispensabil\u0103 din diet\u0103 de care ave\u021bi nevoie pentru func\u021bionarea normal\u0103 a organismului. Totu\u0219i, pentru a evita problemele de s\u0103n\u0103tate, este important s\u0103 respecta\u021bi <strong>aportul<\/strong> zilnic recomandat de gr\u0103simi \u0219i s\u0103 alege\u021bi gr\u0103simile \u00een func\u021bie de con\u021binutul lor de <b>acizi gra\u0219i<\/b>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Acizii gra\u0219i trans<\/strong> ar trebui redu\u0219i c\u00e2t mai mult posibile, \u00een timp ce <strong>acizii gra\u0219i satura\u021bi<\/strong> ar trebui redu\u0219i \u00een special prin limitarea <strong>produselor foarte procesate.<\/strong> V\u0103 pute\u021bi \u00eembun\u0103t\u0103\u021bi s\u0103n\u0103tatea ad\u0103ug\u00e2nd <strong>acizi gra\u0219i mononesatura\u021bi<\/strong> sub form\u0103 de diferite uleiuri, fructe cu coaja tare \u0219i semin\u021be. De asemenea, pute\u021bi suplimenta <strong>acizii gra\u0219i polinesatura\u021bi<\/strong> s\u0103n\u0103to\u0219i (\u00een special&nbsp;<strong>acizi gra\u0219i<\/strong> <strong>omega-3 <\/strong>), care de multe ori lipsesc din diet\u0103, cu uleiuri vegetale sau, \u00een mod ideal, cu pe\u0219te gras.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu uita\u021bi s\u0103 ave\u021bi o diet\u0103<strong> variat\u0103 \u0219i echilibrat\u0103<\/strong>. C\u00e2nd urma\u021bi principiile m\u00e2ncatului s\u0103n\u0103tos \u0219i respecta\u021bi regula farfuriei s\u0103n\u0103toase, de exemplu, cantitatea \u0219i compozi\u021bia gr\u0103similor din diet\u0103 se vor schimba de cele mai multe ori \u00een bine, chiar \u0219i f\u0103r\u0103 a fi necesar un efort concentrat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest articol v-a oferit informa\u021bii noi? Distribui\u021bi acest articol interesant prietenilor.<\/p>\n\n\n\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\/healthy-fats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tZdrav\u00e9 tuky\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\/nuts-and-seeds\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOrechy a semienka\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","protected":false},"excerpt":{"rendered":"<p>Gr\u0103simile au un loc de ne\u00eenlocuit \u00een dieta noastr\u0103. Dar pentru a ne asigura c\u0103 sunt c\u00e2t mai benefice posibil pentru s\u0103n\u0103tatea noastr\u0103, trebuie s\u0103 le alegem pe cele corecte. Acest articol va r\u0103spunde \u00eentreb\u0103rilor privind beneficiile gr\u0103similor care con\u021bin acizi gra\u0219i nesatura\u021bi, ce gr\u0103simi s\u0103 ad\u0103uga\u021bi sau s\u0103 limita\u021bi \u0219i multe altele.<\/p>\n","protected":false},"author":156,"featured_media":397363,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7496,6842,7358,7628],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-411719","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-macronutrienti","10":"tag-nutritie","11":"tag-sanatate","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>Gr\u0103simi s\u0103n\u0103toase \u0219i nes\u0103n\u0103toase: Care alimente pot fi consumate \u0219i care trebuie evitate? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Care gr\u0103simi sunt s\u0103n\u0103toase \u0219i care sunt d\u0103un\u0103toare? 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