{"id":1201,"date":"2021-01-21T18:12:00","date_gmt":"2021-01-21T16:12:00","guid":{"rendered":"https:\/\/www.planteea.ro\/blog\/?p=1201"},"modified":"2023-10-29T14:51:23","modified_gmt":"2023-10-29T12:51:23","slug":"grasimi-sanatoase-ghid-complet-beneficii","status":"publish","type":"post","link":"https:\/\/www.planteea.ro\/blog\/grasimi-sanatoase-ghid-complet-beneficii\/","title":{"rendered":"Grasimi sanatoase &#8211; ghid complet si beneficii"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/TLCugU6RkCoPLfDtAGkBLKbcuJgRs4_TwxY4_UuW1qyuU_-7E7KB4pP5uaZq291MfQCPP880CdQPWZ3OqUZxnCWWxXUCzRzSYpt_U8oea0t5ifJAbRf09Gt0SKb6YB94t8Vu16rE\" alt=\"\"\/><\/figure>\n\n\n\n<p>Adoptarea unui stil de viata sanatos incepe, de cele mai multe ori, cu o alimentatie echilibrata, din care nu lipsesc vitaminele, mineralele, grasimile. Da, ai citit bine: grasimile joaca un rol important in buna functionare a organismului, in ciuda faptului ca adesea tindem sa ne raportam la ele ca la niste nutrienti cu efecte negative asupra sanatatii.<\/p>\n\n\n\n<p>In realitate, lucrurile stau altfel: exista o anumita cantitate de <strong>grasimi sanatoase <\/strong>care nu ar trebui sa lipseasca din alimentatia de zi cu zi. Ce sunt, insa, <strong>grasimile sanatoase <\/strong>si prin ce se diferentiaza ele de grasimile considerate \u201erele\u201d? Care sunt beneficiile grasimilor sanatoase si, foarte important, care sunt alimentele pe care ar trebui sa le consumam, astfel incat sa ne luam aportul zilnic necesar de grasimi \u201ebune\u201d? La toate aceste intrebari vom raspunde in randurile urmatoare.&nbsp;<\/p>\n\n\n\n<p><strong>Cuprins<\/strong><\/p>\n\n\n\n<p>Ce sunt grasimile?<\/p>\n\n\n\n<p>Tipuri de grasimi<\/p>\n\n\n\n<p>Grasimile sanatoase<\/p>\n\n\n\n<p>Grasimile nesanatoase<\/p>\n\n\n\n<p>Cantitatea de grasimi zilnica necesara organismului<\/p>\n\n\n\n<p>Beneficiile grasimilor sanatoase<\/p>\n\n\n\n<p>Alimente bogate in grasimi sanatoase<\/p>\n\n\n\n<p>Alimente care contin grasimi mononesaturate<\/p>\n\n\n\n<p>Alimente care contin grasimi polinesaturate<\/p>\n\n\n\n<p>Alimente care contin grasimi saturate<\/p>\n\n\n\n<p>Sfaturi esentiale pentru o alimentatie echilibrata<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-ce-sunt-grasimile\">Ce sunt grasimile?<\/h2>\n\n\n\n<p>Pentru a face distinctia intre grasimile sanatoase si grasimile nesanatoase, este important sa intelegem ce sunt, de fapt, grasimile.&nbsp;<\/p>\n\n\n\n<p><strong>Grasimile reprezinta un tip de nutrienti necesari pentru functionarea normala a organismului. <\/strong>Acestea au mai multe beneficii pentru sanatate, pe care le vom prezenta in unul dintre subcapitolele urmatoare.<\/p>\n\n\n\n<p>Un lucru important de retinut este urmatorul: pentru a functiona normal, organismul are nevoie de o <strong>anumita cantitate de grasimi<\/strong>. In momentul in care cantitatea aceasta este depasita in mod regulat, excesul de grasimi se depoziteaza in diferite zone ale corpului, care difera de la un sex la altul: de regula, femeile depoziteaza grasimile in zona sanilor, a taliei si a soldurilor, in timp ce barbatii depoziteaza excesul de grasimi la nivelul pieptului sau al abdomenului.&nbsp;<\/p>\n\n\n\n<p>Totusi, excesul de grasimi poate fi ars. Cum putem face acest lucru? Pentru a raspunde la aceasta intrebare, este important sa intelegem ca <strong>grasimile constituie o sursa de energie<\/strong>. Astfel, pentru a determina organismul sa foloseasca respectiva sursa de energie, avem doua optiuni:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>reducerea cantitatii de alimente pe care le consumam<\/li>\n\n\n\n<li>activitatea fizica&nbsp;<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-tipuri-de-grasimi\">Tipuri de grasimi<\/h2>\n\n\n\n<p>Grasimile se impart in functie de beneficiile, respectiv efectele lor negative asupra organismului. Astfel, exista doua categorii principale de grasimi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>grasimi sanatoase<\/strong> (asa-numitele \u201egrasimi bune\u201d)<\/li>\n\n\n\n<li><strong>grasimi nesanatoase<\/strong> (asa-numitele \u201egrasimi rele\u201d)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-grasimile-sanatoase\">Grasimile sanatoase&nbsp;<\/h3>\n\n\n\n<p>Grasimile sanatoase sunt, dupa cum am spus, cele care au multiple beneficii pentru mentinerea sanatatii organismului, astfel ca ele nu ar trebui sa lipseasca din meniul zilnic. Bineinteles, si acestea trebuie consumate cu moderatie.&nbsp;<\/p>\n\n\n\n<p><strong>Grasimile sanatoase<\/strong> sunt cele <strong>nesaturate<\/strong>, adica:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>grasimile mononesaturate<\/strong><\/li>\n\n\n\n<li><strong>grasimile polinesaturate&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-grasimile-nesanatoase\">Grasimile nesanatoase&nbsp;<\/h3>\n\n\n\n<p>Grasimile nesanatoase se impart, la randul lor, in doua categorii:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>grasimi saturate<\/strong><\/li>\n\n\n\n<li><strong>grasimi trans&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<p><strong><\/strong><strong>Grasimile saturate<\/strong> provin, in cea mai mare parte, din <strong>surse de origine animala (carne, produse lactate)<\/strong> si sunt responsabile de <strong>cresterea nivelului colesterolului<\/strong>. Ele nu ar trebui excluse din alimentatie, ci doar consumate cu moderatie.<\/p>\n\n\n\n<p>Pe de alta parte, <strong>grasimile trans<\/strong> ar trebui evitate pe cat de mult posibil, deoarece consumul acestora are efecte negative semnificative asupra organismului: <strong>de la cresterea nivelului colesterolului \u201erau\u201d, pana la cresterea riscului aparitiei diabetului. <\/strong>Grasimile trans se regasesc in alimente precum: <strong>produse de tip fast food, popcorn, chipsuri, margarina etc.<\/strong>&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-cantitatea-de-grasimi-zilnica-necesara-organismului\">Cantitatea de grasimi zilnica necesara organismului<\/h2>\n\n\n\n<p><strong>Pentru a functiona in parametri normali, organismul are nevoie ca aproximativ 20-30% din aportul caloric zilnic sa provina din grasimi.<\/strong> De exemplu, o persoana care consuma zilnic 1700 de calorii ar trebui sa consume in jur de 340-510 calorii din grasimi &#8211; <strong>in special nesaturate.&nbsp;<\/strong><\/p>\n\n\n\n<p><strong><\/strong><strong>In ceea ce priveste grasimile saturate, acestea nu ar trebui sa depaseasca 10% din aportul caloric zilnic.<\/strong> Astfel, o persoana care consuma 1700 de calorii nu ar trebui sa depaseasca 170 de calorii care provin din grasimi saturate.&nbsp;<\/p>\n\n\n\n<p>Pentru a ne asigura ca aportul zilnic de grasimi se incadreaza in aceste limite, este important sa stim ca <strong>1 gram de grasime are aproximativ 9 calorii<\/strong>.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-beneficiile-grasimilor-sanatoase\">Beneficiile grasimilor sanatoase&nbsp;<\/h2>\n\n\n\n<p>Consumate cu moderatie, grasimile sanatoase (grasimile nesaturate) au urmatoarele beneficii pentru organism:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>grasimile constituie o sursa importanta de energie;<\/strong><\/li>\n\n\n\n<li><strong>grasimile contribuie la absorbtia vitaminelor;<\/strong><\/li>\n\n\n\n<li><strong>grasimile constituie o sursa de acizi grasi esentiali, responsabili, printre altele, de buna functionare a creierului;<\/strong><\/li>\n\n\n\n<li><strong>grasimile contribuie la mentinerea temperaturii optime a corpului;<\/strong><\/li>\n\n\n\n<li><strong>grasimile mononesaturate reduc riscul aparitiei afectiunilor cardiovasculare, reduc nivelul colesterolului \u201erau\u201d;<\/strong><\/li>\n\n\n\n<li><strong>grasimile polinesaturate sunt grasimi esentiale (organismul nu le poate produce de unul singur, deci trebuie sa le obtina din diferite alimente) care contribuie la reducerea inflamatiei, precum si la reducerea nivelului colesterolului \u201erau\u201d.<\/strong><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-alimente-bogate-in-grasimi-sanatoase\">Alimente bogate in grasimi sanatoase&nbsp;<\/h2>\n\n\n\n<p>Asa cum am spus, cea mai mare parte din grasimile pe care le consumam ar trebui sa fie reprezentate de <strong>grasimi nesaturate<\/strong>, adica de <strong>grasimi mononesaturate si de grasimi polinesaturate. <\/strong>Putem consuma astfel de grasimi din alimente precum:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-alimente-care-contin-grasimi-mononesaturate\">Alimente care contin grasimi mononesaturate&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ulei de masline<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/UTak6a8RQtFzFPvZSUwpcafrd_Vzozq3O5PKquDRoclphWnKP3aEf0hFQxbNgstniRs6sAlWWoS1ZpCN5yewv76dzSxW0v7vNwEGUGhkzKs6EXhQejeOSXn-1eERm4zHtFOR4Lke\" alt=\"\"\/><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/www.planteea.ro\/ulei-masline-extravirgin-500ml-solaris-plant\/\"><strong>Vezi pretul produsului<\/strong><\/a><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ulei de avocado<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/h7G73tUIp6G2Tws5-EBqtPb2o5zf7uXZ85PJoPJ4j2fFzVIEVpb5hRfsxWYo56kcvyowX6RxEHan6DS1Ofg0GKHK0GxrLz23x8gVQop_K9dAAhF96JdkUVr6agc6FEHABhuNFcd1\" alt=\"\"\/><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/www.planteea.ro\/ulei-avocado-50ml-herbal-sana\/\"><strong>Vezi pretul produsului<\/strong><\/a><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>unt de arahide<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh6.googleusercontent.com\/2K7PlP3eWWh9qce6I7btfrDfMmTvhrXvVE6FTEgAkF3tdski8esOZJ4Z9kEn4Z1s1HQ-o95go0UQ0Dr2p_RFbYN7zYa1mxfUyUrU9Kq6B327qdneODhxnMxlk4SsMe3LAE5f6g3B\" alt=\"\"\/><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/www.planteea.ro\/unt-arahide-natur-250g-solaris-plant\/\"><strong>Vezi pretul produsului<\/strong><\/a><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>masline<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh6.googleusercontent.com\/FmBvEQ1ZZmcRF5IVJ6XcF8UQ_0GqhCPOPIHGPlWg0ILrfjUHsjoZpfz9a4IhOvFzmZhOv1BEV5Pa0kKC5IN2AIrDvWEyvZ6uHC9uX4tg2hMhtG6Fly95Szslk6pSzawMRr2NY2Lv\" alt=\"\"\/><\/figure>\n\n\n\n<p><a href=\"https:\/\/www.planteea.ro\/masline-verzi-fara-samburi-370ml-hutesa\/\"><strong>Vezi pretul produsului<\/strong><\/a><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>avocado<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>fasole<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh6.googleusercontent.com\/q97fruCUsjxXiapTMQtKemUHZ4zelWeYcH7hYdEZ50baAt8tHZHLwJ0nZFl3Stw--Oi2oLaVFgDub1l0jOEOEMWnOPKc3gPFSob1dAZ6xATt2hMxYRhAzuGq3i2HgozhOxnaSqgB\" alt=\"\"\/><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/www.planteea.ro\/conserva-fasole-alba-fiarta-gigant-580ml-naturavit\/\"><strong>Vezi pretul produsului<\/strong><\/a><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>humus<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>nuci<\/li>\n<\/ul>\n\n\n\n<p>Iti recomandam sa consulti categoria <a href=\"https:\/\/www.planteea.ro\/seminte-nuci\/nucifere\/\"><strong>nucifere<\/strong><\/a><strong> <\/strong>de pe site-ul nostru.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-alimente-care-contin-grasimi-polinesaturate\">Alimente care contin grasimi polinesaturate&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>peste (somon, ton)<\/li>\n\n\n\n<li><a href=\"https:\/\/www.planteea.ro\/seminte-pt-consum\/mix-seminte\/\">seminte<\/a> (de floarea-soarelui, de in, de canepa)&nbsp;<\/li>\n\n\n\n<li>nuci<\/li>\n\n\n\n<li>avocado<\/li>\n\n\n\n<li>busuioc proaspat&nbsp;<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-alimente-care-contin-grasimi-saturate\">Alimente care contin grasimi saturate&nbsp;<\/h2>\n\n\n\n<p>In randurile urmatoare prezentam cateva alimente care contin grasimi saturate, adica acele grasimi pe care nu ar trebui sa le excludem din alimentatie, ci doar sa le consumam in cantitati extrem de mici (maximum 10% din aportul caloric zilnic ar trebui sa provina din grasimile saturate):<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>carne de pui<\/li>\n\n\n\n<li>carne de vita<\/li>\n\n\n\n<li>carne de porc<\/li>\n\n\n\n<li>oua<\/li>\n\n\n\n<li>produse lactate<\/li>\n\n\n\n<li>inghetata<\/li>\n\n\n\n<li>prajituri<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-sfaturi-esentiale-pentru-o-alimentatie-echilibrata\">Sfaturi esentiale pentru o alimentatie echilibrata<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nu exclude grasimile din alimentatia ta de zi cu zi. Dupa cum am spus, grasimile sanatoase au numeroase efecte pozitive asupra sanatatii, astfel ca ele ar trebui consumate zilnic, fara a depasi cantitatea recomandata: aproximativ 20-30% din aportul caloric ar trebui sa fie provina din grasimi nesaturate.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Citeste cu mare atentie etichetele produselor alimentare inainte de a le cumpara. Evita-le pe cele care contin grasimi trans si incearca, pe cat posibil, sa limitezi consumul alimentelor bogate in grasimi saturate.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monitorizeaza cantitatea de grasimi pe care o consumi in fiecare zi, tinand cont de urmatorul lucru: 1 gram de grasime inseamna aproximativ 9 calorii.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Consulta-te cu un medic nutritionist, pentru a primi un plan personalizat, precum si o serie de recomandari personalizate, bazate pe regimul tau actual, pe istoricul medical, precum si pe rezultatele analizelor de sange.&nbsp;<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-concluzie\">Concluzie&nbsp;<\/h2>\n\n\n\n<p>Grasimile sanatoase au un rol esential in buna functionare a organsimului: in primul rand, ele reprezinta o sursa importanta de energie. Mai mult decat atat, grasimile \u201ebune\u201d ajuta la absorbtia vitaminelor, reduc riscul aparitiei afectiunilor cardiovasculare, reduc nivelul colesterolului \u201erau\u201d. Tocmai de aceea este important ca grasimile sanatoase sa nu lipseasca din meniul nostru zilnic, fara ca ele sa depaseasca aportul recomandat. Ca de fiecare data, echilibrul este cheia!<\/p>\n\n\n\n<p>sursa foto: <a href=\"https:\/\/imgur.com\/S2yti2d\">https:\/\/imgur.com\/S2yti2d<\/a> via Shutterstock<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Adoptarea unui stil de viata sanatos incepe, de cele mai multe ori, cu o alimentatie echilibrata, din care nu lipsesc&hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1201","post","type-post","status-publish","format-standard","hentry","category-produse-naturiste"],"fimg_url":false,"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.0 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Grasimi sanatoase - ghid complet si beneficii - Blog Planteea<\/title>\n<meta name=\"description\" content=\"Afl\u0103 ce alimente contin grasimi sanatoase si cat de mult contribuie la santatea organismului nostru, pe parcursul acestui articol!\" \/>\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.planteea.ro\/blog\/grasimi-sanatoase-ghid-complet-beneficii\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Grasimi sanatoase - ghid complet si beneficii\" \/>\n<meta property=\"og:description\" content=\"Afl\u0103 ce alimente contin grasimi sanatoase si cat de mult contribuie la santatea organismului nostru, pe parcursul acestui articol!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.planteea.ro\/blog\/grasimi-sanatoase-ghid-complet-beneficii\/\" \/>\n<meta property=\"og:site_name\" content=\"Blog Planteea\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/planteea.ro\" \/>\n<meta property=\"article:published_time\" content=\"2021-01-21T16:12:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-29T12:51:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/lh5.googleusercontent.com\/TLCugU6RkCoPLfDtAGkBLKbcuJgRs4_TwxY4_UuW1qyuU_-7E7KB4pP5uaZq291MfQCPP880CdQPWZ3OqUZxnCWWxXUCzRzSYpt_U8oea0t5ifJAbRf09Gt0SKb6YB94t8Vu16rE\" \/>\n<meta name=\"author\" content=\"Mihaela Dragomir\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@Planteea_Online\" \/>\n<meta name=\"twitter:site\" content=\"@Planteea_Online\" \/>\n<meta name=\"twitter:label1\" content=\"Scris de\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mihaela Dragomir\" \/>\n\t<meta name=\"twitter:label2\" content=\"Timp estimat pentru citire\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/grasimi-sanatoase-ghid-complet-beneficii\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/grasimi-sanatoase-ghid-complet-beneficii\\\/\"},\"author\":{\"name\":\"Mihaela Dragomir\",\"@id\":\"https:\\\/\\\/www.planteea.ro\\\/blog\\\/#\\\/schema\\\/person\\\/b4f0df5fb57e39dab98891bbda908e18\"},\"headline\":\"Grasimi sanatoase &#8211; 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