{"id":15065,"date":"2017-03-13T22:17:43","date_gmt":"2017-03-13T22:17:43","guid":{"rendered":"https:\/\/www.bioecoactual.com\/2017\/03\/13\/greixos-saludables-omega-3-6-7-i-9-que-son-beneficis-i-en-quins-aliments-trobar-los-per-mareva-gillioz\/"},"modified":"2023-04-01T12:30:25","modified_gmt":"2023-04-01T10:30:25","slug":"greixos-saludables-omega-3-6-7-i-9-que-son-beneficis-i-en-quins-aliments-trobar-los-per-mareva-gillioz","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2017\/03\/13\/greixos-saludables-omega-3-6-7-i-9-que-son-beneficis-i-en-quins-aliments-trobar-los-per-mareva-gillioz\/","title":{"rendered":"Greixos saludables (omega 3-6-7 i 9). Qu\u00e8 s\u00f3n, beneficis i en quins aliments trobar-los. Per Mareva Gillioz"},"content":{"rendered":"

RECOMANAT PER
\nSol Natural<\/a><\/strong>
\n<\/a><\/p>\n

\"\"<\/a><\/p>\n

Els greixos s\u00f3n nutrients encara mal entesos en la nostra societat … Jutjats com a culpables de sobrep\u00e8s i greix corporal, portem anys, per no dir d\u00e8cades, sentint que una alimentaci\u00f3 sana \u00e9s una alimentaci\u00f3 pobra en greix.<\/p>\n

<\/p>\n

Una cosa totalment err\u00f2nia, i el m\u00e9s greu, totalment contraproduent si el que busquem \u00e9s aprimar-nos i guanyar salut..<\/p><\/blockquote>\n

El primer que hem d’entendre per desmitificar aquesta falsa creen\u00e7a, \u00e9s el funcionament de l’organisme i el seu metabolisme. Hem de saber que el cos emmagatzema greix a partir de qualsevol exc\u00e9s energ\u00e8tic, sigui aquest tamb\u00e9 procedent d’hidrats de carboni o de prote\u00efnes.<\/p>\n

A la dieta, el greix indueix a la sacietat <\/strong>mentre tamb\u00e9 aporta sabor i adher\u00e8ncia<\/strong> a l’hora de crear bons h\u00e0bits alimentaris, una cosa fonamental si volem aconseguir crear canvis a llarg termini i una aut\u00e8ntica educaci\u00f3 aliment\u00e0ria. D’altra banda, compleix amb la funci\u00f3 de material energ\u00e8tic i protector dels nostres \u00f2rgans aix\u00ed com d’a\u00efllament del fred<\/strong>, formant part de les membranes cel\u00b7lulars <\/strong>i sent precursor en la fabricaci\u00f3 d’hormones i \u00e0cids biliars, i en l’absorci\u00f3 de vitamines liposolubles<\/strong>. \u00c9s per tant una pe\u00e7a essencial i el seu consum hauria de ser del 30-35% en la nostra alimentaci\u00f3 si volem gaudir d’un bon equilibri i funcionament metab\u00f2lic.<\/p>\n

El fet que el greix sigui saludable o no, dependr\u00e0 de la qualitat del seu aliment<\/strong> i de si t\u00e9 altres caracter\u00edstiques d’inter\u00e8s nutricional i fisiol\u00f2gic per a l’organisme. Tant greixos animals com olis vegetals, v\u00e9nen tots formats en major o menor percentatge per \u00e0cids grassos classificats com saturats, monoinsaturats i poliinsaturats<\/strong>. La relaci\u00f3 \u00f2ptima entre tots ells en la dieta \u00e9s del 10% tant per saturats (oli de coco) com poliinsaturats, i fins a un 30% de monoinsaturats.<\/p>\n

\"omega<\/p>\n

De tota manera, el cos pot sintetitzar per s\u00ed mateix tots els \u00e0cids grassos que necessita, excepte els \u00e0cids poliinsaturats linoleic W-6 i linol\u00e8nic W-3<\/strong> que s’han de prendre en la dieta i que per aix\u00f2 s\u00f3n anomenats essencials<\/strong>.<\/p><\/blockquote>\n

L’oli de llavors extret en fred, les pipes de gira-sol i fruits oleaginosos formen part del grup W-6, i en canvi les nous, llavors de lli, de ch\u00eda i c\u00e0nem aix\u00ed com les algues marines i alvocat, del W-3.<\/p>\n

S\u00f3n coneguts per les seves propietats reguladores del colesterol LDL i triglic\u00e8rids<\/strong>, i pel bon desenvolupament i comunicaci\u00f3 neuronal<\/strong>. No obstant aix\u00f2, la clau est\u00e0 en que es troben en una proporci\u00f3 adequada ja que s\u00f3n antagonistes. L’exc\u00e9s de W-6 pot donar peu a processos inflamatoris<\/strong> causa de l’acci\u00f3 de les hormones prostaglandines s\u00e8rie 2<\/strong> que es veuen contrarestades pel consum de W-3 (EPA i DHA) gr\u00e0cies a l’acci\u00f3 antiinflamat\u00f2ria de les prostaglandines Serie3<\/strong>. .. Encara a dia d’avui, no queda clara la proporci\u00f3 ideal, per\u00f2 es recomana 9: 1 a ra\u00f3 de m\u00e9s consum de W-3, ja que es troba amb m\u00e9s facilitat i en major abund\u00e0ncia el W-6 en la nostra dieta actual …<\/p>\n

D’altra banda com \u00e0cid mono-insaturat, comptem amb el m\u00e9s conegut, l’\u00e0cid oleic W-9<\/strong>, present en l’oli d’oliva verge (o primera pressi\u00f3 en fred). Ajuda a augmentar el HDL, el nostre “colesterol bo”, sent ric tamb\u00e9 en vitamina E, el que el converteix en un oli estable per a \u00fas diari<\/strong> a la cuina, tant en cru com en cocci\u00f3, a m\u00e9s de ser un veritable aliat en la nostra salut cardiovascular.<\/p>\n

I finalment, no menys important tot i que s\u00ed menys conegut, comptem amb un altre \u00e0cid mono-insaturat anomenat \u00e0cid palmitoleic W-7<\/strong>, principalment interessant per a la salut de la nostra pell<\/strong> (\u00e8czemes, dermatitis, psoriasi) i mucoses orals, digestives o vaginals<\/strong>. D’acci\u00f3 analg\u00e8sica i antioxidant<\/strong>, es troba sobretot en el m\u00f3n vegetal i mar\u00ed, especialment en les baies de l’Ar\u00e7 \u00a0groc (en c\u00e0psules) per\u00f2 tamb\u00e9 en l’alvocat, nous de Macad\u00e0mia i curri.<\/p>\n

\"omega3<\/p>\n

En definitiva, l’aportaci\u00f3 d’aquests greixos saludables \u00e9s fonamental per a la nostra salut hormonal, cardiovascular i sistema nervi\u00f3s<\/strong>. S\u00f3n aliats de la nostra bellesa<\/strong> ja que nodreixen la nostra pell al mateix temps que ens mantenen en un normo pes<\/strong> aportant plaer en els nostres plats. \u00c9s fonamental apostar per aliments de qualitat que els continguin de manera natural i evitar els manipulats per la ind\u00fastria com les margarines, aix\u00ed com el desequilibri entre els d’origen W-3 i W-6. A utilitzar sempre olis verges<\/strong> i a guardar els de llavors, un cop oberts, en nevera, per evitar la seva possible oxidaci\u00f3.<\/p>\n

Autora:\u00a0<\/strong>Mareva Gillioz, Dietista i Coach nutricional, especialitzada en Naturopatia. Certificada en cuina crudivegana per Matthew Kenney Culinary Institute <\/em>www.marevagillioz.com<\/em>
\n<\/a>Bio Eco Actual Mar\u00e7 2017<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

RECOMANAT PER Sol Natural Els greixos són nutrients encara mal entesos en la nostra societat … Jutjats com a culpables de sobrepès i greix corporal, portem anys, per no dir dècades, sentint que una alimentació sana és una alimentació pobra en greix.<\/p>\n","protected":false},"author":419,"featured_media":15917,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7166,7167],"tags":[5612,5608,5609,5610,5611],"class_list":["post-15065","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutricio","category-nutricio-infantil","tag-grasas-saludables","tag-omega-3","tag-omega-6","tag-omega-7","tag-omega-9"],"yoast_head":"\nGreixos saludables (omega 3-6-7 i 9). Qu\u00e8 s\u00f3n, beneficis i en quins aliments trobar-los. 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