{"id":24180,"date":"2018-11-20T13:25:03","date_gmt":"2018-11-20T11:25:03","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=24180"},"modified":"2018-11-20T13:28:08","modified_gmt":"2018-11-20T11:28:08","slug":"beneficis-dels-fruits-secs","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2018\/11\/20\/beneficis-dels-fruits-secs\/","title":{"rendered":"Beneficis dels fruits secs i com incorporar-los c\u00f2modament a la nostra dieta"},"content":{"rendered":"<p>Abans que els cereals fossin l&#8217;ingredient principal de la dieta humana, els fruits arboris ocupaven un paper important\u00edssim en ella. Han exercit una important tasca com a aportaci\u00f3 de prote\u00efna vegetal, greixos de la m\u00e9s alta qualitat i sals minerals. Els<strong> fruits secs<\/strong> s\u00f3n llavors, mentre que les fruites seques, com les figues, prunes i panses, d\u00e0tils i orellanes de pr\u00e9ssec o albercoc, s\u00f3n fruites que s&#8217;han dessecat, no s&#8217;han de confondre.\u00a0<!--more--><\/p>\n<figure id=\"attachment_24177\" aria-describedby=\"caption-attachment-24177\" style=\"width: 1000px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-24177 size-full\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/11\/beneficios_frutos_Secos.jpg\" alt=\"Beneficios de los frutos secos y c\u00f3mo incorporarlos c\u00f3modamente a nuestra dieta Arroz con nueces y romero\" width=\"1000\" height=\"667\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/11\/beneficios_frutos_Secos.jpg 1000w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/11\/beneficios_frutos_Secos-300x200.jpg 300w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/11\/beneficios_frutos_Secos-768x512.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/11\/beneficios_frutos_Secos-696x464.jpg 696w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/11\/beneficios_frutos_Secos-630x420.jpg 630w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption id=\"caption-attachment-24177\" class=\"wp-caption-text\">Arr\u00f2s amb nous i roman\u00ed<\/figcaption><\/figure>\n<p>S\u00f3n extremadament nutritius i s&#8217;han fet servir en alimentaci\u00f3 des de l&#8217;antiguitat per les seves propietats aliment\u00e0ries, la seva f\u00e0cil conservaci\u00f3, el seu agradable sabor i la seva versatilitat d&#8217;\u00fas.<\/p>\n<p>A la tardor els fruits secs estan al punt i \u00e9s la millor \u00e8poca per prendre&#8217;ls perqu\u00e8 \u00e9s quan m\u00e9s els necessita el nostre organisme, que es prepara per al fred. S\u00f3n un veritable condensat de subst\u00e0ncies energ\u00e8tiques, pl\u00e0stiques i minerals que no tenen elements t\u00f2xics o excitants que dificultin el metabolisme. Nodreixen a fons, sense carregar els \u00f2rgans digestius i, si es prenen sense torrar ni salar, no produeixen set. No s&#8217;han d&#8217;entendre com un caprici, sin\u00f3 com un tipus d&#8217;aliments d&#8217;especial qualitat i m\u00e0xim valor nutritiu.<\/p>\n<blockquote><p>S\u00f3n molt indicats per als que han de portar una activitat f\u00edsica forta i en les etapes de creixement<\/p><\/blockquote>\n<p>Formen part de la dieta dels esportistes de competici\u00f3. No han de faltar a la de nens, adolescents i dones embarassades o en per\u00edode de lact\u00e0ncia. L&#8217;elevat contingut en ferro, d&#8217;ametlles i avellanes, \u00e9s b\u00e0sic per a la formaci\u00f3 de l&#8217;hemoglobina i la prevenci\u00f3 d&#8217;an\u00e8mies. Enriqueixen els ossos amb calci org\u00e0nic. En cas d&#8217;obesitat no s&#8217;han d&#8217;eliminar de la dieta, sin\u00f3 consumir-los en dosis calculades.<\/p>\n<h3>Qu\u00e8 ens aporten els fruits secs?<\/h3>\n<ul>\n<li><strong> Prote\u00efnes<\/strong>: Contenen entre 10-18%, amb un alt \u00edndex d&#8217;amino\u00e0cids essencials. La relaci\u00f3 de l&#8217;amino\u00e0cid lisina \u00e9s una mica menor que la de refer\u00e8ncia, per\u00f2 s&#8217;acosta molt, pel que el seu efecte limitant \u00e9s baix. En canvi, destaca l&#8217;elevada pres\u00e8ncia de L-Arginina, un amino\u00e0cid que actua com a vasodilatador i ajuda en la prevenci\u00f3 de lesions i co\u00e0guls arterials. No tenen polifenols que inhibeixin la seva digestibilitat i no generen residus de purines, urea o \u00e0cid \u00faric.<\/li>\n<li><strong> Greixos insaturats<\/strong>: Entre 70-80%, aquest tipus de greixos s\u00f3n f\u00e0cilment assimilables i mancats de colesterol, al contrari que els saturats, lents en descompondre\u2019s i amb tend\u00e8ncia a emmagatzemar-se. Contenen \u00e0cids grassos insaturats essencials, entre ells linol\u00e8nic i linoleic, que protegeixen els teixits i \u00f2rgans i ajuden a controlar els nivells de colesterol LDL a la sang. S\u00f3n necessaris per a mantenir la salut de la pell, els vasos sanguinis, la defensa immunol\u00f2gica i la respiraci\u00f3 cel\u00b7lular.<\/li>\n<li><strong> Minerals<\/strong>: S\u00f3n rics en f\u00f2sfor, calci i magnesi, equilibrats entre si, el que els fa essencials per al manteniment dels ossos. El seu alt contingut en f\u00f2sfor reposa la lecitina consumida pel sistema nervi\u00f3s, el que els fa molt adequats per al treball intel\u00b7lectual. El seu contingut en ferro i \u00e0cid f\u00f2lic els fa un bon aliat en la formaci\u00f3 d&#8217;hemoglobina, protegint de l&#8217;an\u00e8mia. El seu sofre \u00e9s important per mantenir el metabolisme sa i per a les funcions desintoxicants del fetge.<\/li>\n<li><strong> Vitamines<\/strong>: Destaquen per la seva aportaci\u00f3 de vitamines del grup B, tan importants per al sistema nervi\u00f3s i el treball intel\u00b7lectual. Aix\u00ed mateix, \u00e9s molt considerable el nivell de la antioxidant vitamina E la qual s&#8217;associa a l&#8217;\u00e0cid linoleic, per evitar la seva descomposici\u00f3 prematura en l&#8217;organisme i malalties metab\u00f2liques de mala oxigenaci\u00f3 cel\u00b7lular.<\/li>\n<li><strong> Hidrats de carboni<\/strong>: Tot just es troben en la majoria dels fruits secs, excepte les castanyes. \u00c9s molt interessant combinar-los amb fruites dessecades, que els contenen en una gran proporci\u00f3, de manera que equilibren i complementen els seus nutrients.<\/li>\n<\/ul>\n<figure id=\"attachment_24178\" aria-describedby=\"caption-attachment-24178\" style=\"width: 1000px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-24178 size-full\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/11\/PAG.16_SECCIO_ALIMENTACIO_BENEFICIOS_DE_LOS_FRUTOS_SECOS.jpg\" alt=\"Beneficios de los frutos secos y c\u00f3mo incorporarlos c\u00f3modamente a nuestra dieta almendras\" width=\"1000\" height=\"669\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/11\/PAG.16_SECCIO_ALIMENTACIO_BENEFICIOS_DE_LOS_FRUTOS_SECOS.jpg 1000w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/11\/PAG.16_SECCIO_ALIMENTACIO_BENEFICIOS_DE_LOS_FRUTOS_SECOS-300x201.jpg 300w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/11\/PAG.16_SECCIO_ALIMENTACIO_BENEFICIOS_DE_LOS_FRUTOS_SECOS-768x514.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/11\/PAG.16_SECCIO_ALIMENTACIO_BENEFICIOS_DE_LOS_FRUTOS_SECOS-696x466.jpg 696w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/11\/PAG.16_SECCIO_ALIMENTACIO_BENEFICIOS_DE_LOS_FRUTOS_SECOS-628x420.jpg 628w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption id=\"caption-attachment-24178\" class=\"wp-caption-text\">Ametlles<\/figcaption><\/figure>\n<h3>Com prendre els fruits secs?<\/h3>\n<p>S&#8217;han de menjar di\u00e0riament, encara que moderadament. N&#8217;hi ha prou amb l&#8217;equivalent a 6 nous o 9 ametlles repartides al llarg de la jornada. No \u00e9s recomanable menjar-los fregits o torrats i salats, perqu\u00e8 perden part de les seves propietats nutritives i \u00e9s f\u00e0cil tendir a consumir-los de forma descontrolada i compulsiva.<\/p>\n<p>\u00c9s convenient prendre&#8217;ls crus, i amb la fina capa que els recobreix una vegada que es trenquen, per aprofitar totalment els seus components. Es poden activar encara m\u00e9s amb un remull de 6-8 hores, despr\u00e9s del qual s&#8217;escorren i s&#8217;assequen, de manera que augmenta la biodisponibilitat dels seus nutrients. Per compensar el seu elevat contingut cal\u00f2ric i potenciar el rendiment progressiu dels seus nutrients, s&#8217;han de consumir ben mastegats i junt amb aliments rics en fibra. Aix\u00ed, s\u00f3n ideals en mueslis, amanides o com a postres amb una poma ratllada.<\/p>\n<blockquote><p>Combinen b\u00e9 amb molt\u00edssims plats, com a acompanyament per a verdures, arr\u00f2s, cereals, sopes, cremes i salses<\/p><\/blockquote>\n<p>S\u00f3n un piscolabis perfecte a mig mat\u00ed o tarda, en el moment de la pausa per a recobrar energia. Combinen b\u00e9 amb molt\u00edssims plats, com a acompanyament per a verdures, arr\u00f2s, cereals, sopes, cremes i salses. Si s&#8217;associen amb llegums, com en les picades, o amb llevat de cervesa, com en els formatges vegetals, s&#8217;aprofiten al m\u00e0xim les seves prote\u00efnes. S&#8217;utilitzen tamb\u00e9 per elaborar llets i rebosteria nutritiva, com torr\u00f3, pat\u00e9s, pa de pessic i galetes.<\/p>\n<p>S&#8217;ha de procurar que siguin de la collita de l&#8217;any. Amb la seva closca es conserven durant m\u00e9s de sis mesos. Si es compren pelats, \u00e9s preferible que conservin la fina cut\u00edcula que els recobreix i estiguin sense torrar, ni salar. Es guarden fins a tres mesos, en pots herm\u00e8ticament tancats i en un lloc fresc, sec i fosc, com un armari, per evitar que es facin rancis els seus elements grassos.<\/p>\n<p><strong>Autora:\u00a0<\/strong>Mercedes Blasco. Nutricionista vegetariana i fil\u00f2sofa\u00a0<a href=\"http:\/\/bonavida099.blogspot.com\/\" target=\"_blank\" rel=\"noopener\">bonavida099.blogspot.com<\/a><\/p>\n<p><strong><em>Bio Eco Actual<\/em><\/strong>,<em>\u00a0el teu mensual 100% ecol\u00f2gic<\/em><strong><br \/>\nLlegir\u00a0<a href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/10\/BioEcoActual_Catala_Novembre2018.pdf\" target=\"_blank\" rel=\"noopener\">Bio Eco Actual Novembre 2018<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Abans que els cereals fossin l&rsquo;ingredient principal de la dieta humana, els fruits arboris ocupaven un paper important&iacute;ssim en ella. Han exercit una important tasca com a aportaci&oacute; de prote&iuml;na vegetal, greixos de la m&eacute;s alta qualitat i sals minerals. Els fruits secs s&oacute;n llavors, mentre que les fruites seques, com les figues, prunes i [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":24177,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7166,7171],"tags":[],"class_list":["post-24180","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutricio","category-superaliments"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.0 (Yoast SEO v28.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Beneficis dels fruits secs i com incorporar-los c\u00f2modament a la nostra dieta - Bio Eco Actual<\/title>\n<meta name=\"description\" content=\"Els fruits secs s\u00f3n llavors, mentre que les fruites seques, com les figues, prunes i panses, d\u00e0tils i orellanes de pr\u00e9ssec o albercoc s\u00f3n fruites dessecades\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.bioecoactual.com\/ca\/2018\/11\/20\/beneficis-dels-fruits-secs\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beneficis dels fruits secs i com incorporar-los c\u00f2modament a la nostra dieta\" \/>\n<meta property=\"og:description\" content=\"Els fruits secs s\u00f3n llavors, mentre que les fruites seques, com les figues, prunes i panses, d\u00e0tils i orellanes de pr\u00e9ssec o albercoc s\u00f3n fruites dessecades\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.bioecoactual.com\/ca\/2018\/11\/20\/beneficis-dels-fruits-secs\/\" \/>\n<meta property=\"og:site_name\" content=\"Bio Eco Actual\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BioEcoActual\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-11-20T11:25:03+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-11-20T11:28:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2018\/11\/beneficios_frutos_Secos.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Bio Eco Actual\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@bioecoactual\" \/>\n<meta name=\"twitter:site\" content=\"@bioecoactual\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Bio Eco Actual\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2018\\\/11\\\/20\\\/beneficis-dels-fruits-secs\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2018\\\/11\\\/20\\\/beneficis-dels-fruits-secs\\\/\"},\"author\":{\"name\":\"Bio Eco Actual\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#\\\/schema\\\/person\\\/4eb27170188afd2546937159310c0273\"},\"headline\":\"Beneficis dels fruits secs i com incorporar-los c\u00f2modament a la nostra dieta\",\"datePublished\":\"2018-11-20T11:25:03+00:00\",\"dateModified\":\"2018-11-20T11:28:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2018\\\/11\\\/20\\\/beneficis-dels-fruits-secs\\\/\"},\"wordCount\":1081,\"publisher\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2018\\\/11\\\/20\\\/beneficis-dels-fruits-secs\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.bioecoactual.com\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/beneficios_frutos_Secos.jpg\",\"articleSection\":[\"Nutrici\u00f3\",\"Superaliments\"],\"inLanguage\":\"ca-ES\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2018\\\/11\\\/20\\\/beneficis-dels-fruits-secs\\\/\",\"url\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2018\\\/11\\\/20\\\/beneficis-dels-fruits-secs\\\/\",\"name\":\"Beneficis dels fruits secs i com incorporar-los c\u00f2modament a la nostra dieta - 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