{"id":29785,"date":"2020-01-06T10:30:21","date_gmt":"2020-01-06T08:30:21","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=29785"},"modified":"2020-01-03T11:51:37","modified_gmt":"2020-01-03T09:51:37","slug":"quin-es-el-millor-oli-per-cuinar","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2020\/01\/06\/quin-es-el-millor-oli-per-cuinar\/","title":{"rendered":"Quin \u00e9s el millor oli per cuinar?"},"content":{"rendered":"<p>Els olis provenen del premsat de fruits i llavors vegetals i majorit\u00e0riament s\u00f3n rics en saludables \u00e0cids grassos, polifenols, antioxidants i vitamina E. Per aprofitar-los, s&#8217;han d&#8217;utilitzar sempre d&#8217;extracci\u00f3 en fred, extra verges, tant si s\u00f3n d&#8217;oliva, com de gira-sol, s\u00e8sam, lli, coco o qualsevol altra varietat. Us expliquem quin \u00e9s el <strong>millor oli per cuinar<\/strong>.<\/p>\n<p><!--more--><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-29781\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/01\/Mejor-aceite-para-cocinar.jpg\" alt=\"\u00bfCu\u00e1l es el mejor aceite para cocinar?\" width=\"1200\" height=\"810\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/01\/Mejor-aceite-para-cocinar.jpg 1200w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/01\/Mejor-aceite-para-cocinar-768x518.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/01\/Mejor-aceite-para-cocinar-696x470.jpg 696w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/01\/Mejor-aceite-para-cocinar-1068x721.jpg 1068w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/01\/Mejor-aceite-para-cocinar-622x420.jpg 622w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p>El problema \u00e9s que molts d&#8217;ells se solen comercialitzar refinats. \u00c9s el cas dels de gira-sol, blat de moro i soja. Per\u00f2 tamb\u00e9 del de colza, que es ven com canola i \u00e9s transg\u00e8nica, i del coco que es refina amb el nom de copra.<\/p>\n<p><strong>Cada oli t\u00e9 un sabor diferent<\/strong>. L&#8217;oli d&#8217;oliva \u00e9s diferent segons cada zona i varietat d&#8217;oliva. Els sabors suaus dels olis de llavors estan molt indicats per a amaniments i en rebosteria. Per plats ex\u00f2tics farem servir oli de s\u00e8sam o cacauet.<\/p>\n<p>Per a un amaniment <strong>en cru<\/strong> es poden fer servir tots els tipus d&#8217;oli, per\u00f2 no tant per bullir, saltar, rostir o fregir. A l&#8217;<strong>escalfar-los<\/strong>, olis saludables a temperatura ambient poden tornar-se perjudicials. La calor elevada canvia les seves caracter\u00edstiques qu\u00edmiques: poden saturar-se, convertir-se en greixos <em>trans<\/em> i generar compostos t\u00f2xics, com aldehids i acrilamides. Cada tipus d&#8217;oli t\u00e9 una temperatura a partir de la qual es degrada i fumeja.<\/p>\n<p>La seva resist\u00e8ncia est\u00e0 relacionada amb el tipus d&#8217;\u00e0cids grassos que predominen:<\/p>\n<ul>\n<li><strong>Olis saturats, com el de coco<\/strong>. El seu \u00fas m\u00e9s atractiu \u00e9s en rebosteria i per donar textura a cremes i gelats. En cuina, resisteix temperatures fins 180\u00ba C, per la qual cosa permet fer fregits lleugers i saltats. Els greixos saturats no han d&#8217;excedir un 10% del total.<\/li>\n<li><strong>Olis monoinsaturats, com els d&#8217;oliva i cacauet.<\/strong> S\u00f3n els m\u00e9s indicats, sans i vers\u00e0tils per cuinar, perqu\u00e8 resisteixen temperatures de fins a 190\u00ba C que permeten fregir, rostir i saltar. Per\u00f2 la seva composici\u00f3 s&#8217;altera en fregir amb m\u00e9s calor, pel que no \u00e9s recomanable abusar d&#8217;aquest tipus de cocci\u00f3. No s&#8217;han de reutilitzar.<\/li>\n<li><strong>Olis poliinsaturats omega 6, com els de gira-sol, blat de moro, nou, s\u00e8sam i soja.<\/strong> Si no estan refinats, s\u00f3n molt saludables per al seu \u00fas en fred com amaniments, macerats i en pat\u00e9s. O per cuinar a temperatures suaus, en bullits o en rebosteria. No s&#8217;han d&#8217;usar per fregir, perqu\u00e8 es deterioren amb molta facilitat.<\/li>\n<li><strong>Olis poliinsaturats omega 3, com els de lli o c\u00e0nem.<\/strong> S\u00f3n molt valorats pels seus preuats \u00e0cids essencials, per\u00f2, al mateix temps, molt fr\u00e0gils. No s&#8217;han d&#8217;escalfar mai i s&#8217;han de conservar a la nevera. Es prenen en cru, com a suplement nutricional.<\/li>\n<\/ul>\n<p><strong>Autora:<\/strong> Mercedes Blasco. Nutricionista, M\u00e0ster en Nutrici\u00f3 i salut | <a href=\"http:\/\/bonavida099.blogspot.com\" target=\"_blank\" rel=\"noopener noreferrer\">bonavida099.blogspot.com<\/a><\/p>\n<p><strong><a href=\"https:\/\/www.bioecoactual.com\/ca\/subscripcio\/\" target=\"_blank\" rel=\"noopener noreferrer\">Subscriu-te<\/a>\u00a0a la Newsletter i rep cada mes Bio Eco Actual gratis al teu correu<\/strong><\/p>\n<p><strong><em>Bio Eco Actual<\/em>,\u00a0<\/strong><em>el teu mensual 100% ecol\u00f2gic<\/em><strong><br \/>\nLlegir\u00a0<a href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/12\/BioEcoActual_Gener_2020.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">Bio Eco Actual Gener 2020<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Els olis provenen del premsat de fruits i llavors vegetals i majorit&agrave;riament s&oacute;n rics en saludables &agrave;cids grassos, polifenols, antioxidants i vitamina E. Per aprofitar-los, s&rsquo;han d&rsquo;utilitzar sempre d&rsquo;extracci&oacute; en fred, extra verges, tant si s&oacute;n d&rsquo;oliva, com de gira-sol, s&egrave;sam, lli, coco o qualsevol altra varietat. Us expliquem quin &eacute;s el millor oli per [&hellip;]<\/p>\n","protected":false},"author":419,"featured_media":29782,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7166],"tags":[],"class_list":["post-29785","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutricio"],"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>Recomanaci\u00f3: Quin \u00e9s el millor oli per cuinar?<\/title>\n<meta name=\"description\" content=\"Els olis majorit\u00e0riament s\u00f3n rics en saludables \u00e0cids grassos, polifenols, antioxidants i vitamina E. 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