Jueves, 25 Junio 2015 11:55

Grasas si, grasas no

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Como ya os indicamos en el título del post, hay grasas que si podemos comer y otras que es conveniente no abusar, o comer muy de vez en cuando.

Antes de nada, hay que conocer que son la grasas, para que nos sirven en el cuerpo, que tipos hay y porque unas son buenas y otras no.

¿QUÉ SON LAS GRASAS?

Ante todo no hay que olvidar que la grasa es un nutriente para nuestro cuerpo y por ello es necesario para el sustento de éste.

En concreto las grasas, forman parte de los llamados macronutrientes (grasas, proteínas e hidratos de carbono) que como su nombre indica, deben ingerirse en cantidades importantes, al contrario que los micronutrientes (vitaminas y minerales) que se toman en cantidades muy pequeñas.

¿POR QUÉ NECESITAMOS LAS GRASAS?

Como macronutriente la grasa es capaz de suministrar energía al cuerpo. Durante el ejercicio, el cuerpo utiliza las calorías de los hidratos de carbono que el cuerpo a “guardado”, pero después de unos 30-40 minutos esas reservas se agotan y las calorías o energía que el cuerpo necesita provienen a partir de este momento, de las grasas (dependiendo de la intensidad del ejercicio).

Pero además de para darnos energía, también necesitamos de las grasas para mantener la piel y el cabello saludables.

La grasa también ayuda a absorber las vitaminas A, D, E y K, llamadas vitaminas liposolubles.

La grasa también llena los adipocitos (células que forman el tejido adiposo o tejido graso) y aísla el cuerpo para ayudar a mantenerlo caliente.

Son la principal fuente de energía porque proporcionan 9 kcal por cada gramo ingerido.

Reserva energética en el organismo.

Protege y da consistencia a algunos órganos del cuerpo.

Forma parte de la estructura de membranas celulares.

Regulador de hormonas.

Absorbe y moviliza las vitaminas A, D, E y K que, al ser solubles sólo en grasas y no en agua, necesitan ser transportadas por moléculas de grasa a través del torrente sanguíneo.

¿QUÉ TIPOS DE GRASAS HAY?

Las grasas que el cuerpo obtiene de los alimentos le brindan a éste, ácidos grasos esenciales (omega 3 y omega 6), llamadosácido linoleico y ácido linolénico. Se denominan esenciales porque el cuerpo no los puede producir y no puede trabajar sin ellos.

El cuerpo los necesita para el desarrollo del cerebro, el control de la inflamación y la coagulación de la sangre.

Las grasas producen hasta 9 kcal/g, más del doble que la energía producida por los hidratos de carbono o las proteínas.

Todas las grasas están compuestas por ácidos grasos saturados e insaturados. Se denominan saturadas o insaturadas dependiendo de cuánta cantidad de cada tipo de ácido graso contienen.

Las grasas saturadas elevan el nivel de colesterol  LDL (“malo”), lo cual supone riesgo de sufrir ataque cardíaco, accidente cerebrovascular y otros problemas de salud mayores. Por lo tanto, se debe evitar o limitar los alimentos ricos en grasas saturadas.

Mantener las grasas saturadas a menos del 10% de las calorías totales diarias.

Los alimentos ricos en grasas saturadas principalmente son los productos animales, como:

Mantequilla

Queso

Nata

Algunos embutidos

Carnes grasas…

Algunos aceites vegetales, como el aceite de palma o de coco, también contienen grasas saturadas.

Una dieta alta en grasas saturadas incrementa la acumulación de colesterol en las arterias. El colesterol es una sustancia cerosa que puede causar obstrucción o bloqueo de las arterias, impidiendo así, el paso correcto de la sangre por nuestro cuerpo.

Comer grasas insaturadas en lugar de las grasas saturadas puede ayudar a bajar el colesterol LDL (malo), por ello son las llamadas “grasas buenas” y son las que deberíamos consumir con mayor frecuencia y en mayor cantidad que las saturadas.

Hay 2 tipos de grasas insaturadas:

Grasas monoinsaturadas, como el aceite de oliva o aceites de pescado.

Nos gustaría aclarar el caso del aceite de oliva, que a menudo nos preguntan si es bueno o malo consumirlo. La respuesta es clara, al natural y cuanto menos refinado este ( es decir, que el aceite sea aceite de oliva virgen extra (AOVE), son grasas monoinsaturadas, aptas y buenas en cualquier dieta. En cambio este mismo aceite, si se expone a temperaturas de fritura, pasa a ser grasas saturadas que el alimento “chupa”.

Grasas poliinsaturadas, como el aceite de girasol, salmón al natural o sardinas.

Por último, las grasas trans, son grasas perjudiciales que se forman cuando el aceite vegetal líquido se transforma en una grasa solida, añadiendo hidrógenos en un proceso llamado hidrogenación. Las grasas hidrogenadas o “grasas trans”, a menudo se utilizan para conservar los alimentos y así incrementar el tiempo de “vida útil” de los alimentos. Son grasas no naturales, que han sido creadas por el hombre.

Así se obtienen grasas y aceites para freír muy útiles para la industria alimentaria, puesto que ayudan a mejorar la duración, el sabor y la textura de los productos.

Pueden elevar los niveles de colesterol LDL ”malo” en la sangre y también pueden bajar los niveles de colesterol HDL “bueno”.

Se encuentran en:

Bollería industrial

Galletas

Patatas fritas

Alimentos procesados

Margarinas y mantequillas

Se deben evitar los alimentos hechos con aceites hidrogenados y parcialmente hidrogenados, dado que contienen niveles altos de ácidos trans.

Es importante leer las etiquetas de información nutricional en los alimentos, te ayudará a conocer qué tipos de grasas contienen y en qué cantidad.

Para conseguir llevar una alimentación equilibrada, el consumo de grasa debe ser inferior al 30% de las calorías totales procedentes de la dieta diaria.

Además, hay que tener siempre presente el tipo de grasa que se está consumiendo, priorizando las grasas insaturadas frente a las saturadas.

El consumo de grasa es, por tanto, imprescindible para el ser humano puesto que, para garantizar la salud, debe llevarse a cabo una ingesta adecuada de los nutrientes esenciales para una alimentación variada y equilibrada.


Visto 34664 veces Modificado por última vez en Domingo, 14 Febrero 2016 12:08

558 comentarios

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  • Enlace al Comentario anabolic steroid stack Viernes, 02 Mayo 2025 18:56 publicado por anabolic steroid stack

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  • Enlace al Comentario jbhnews.com Viernes, 02 Mayo 2025 18:21 publicado por jbhnews.com

    Also, it will not be in a bodybuilder’s best interest
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    It won’t cause quick outcomes because it has long esters and
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    Their use remains a big public well being concern,
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    Thus, the liver will nearly definitely turn into broken throughout a cycle of Dianabol.

    The sustained improvements in muscle mass had been evident,
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    The hottest forms of testosterone used by our sufferers are
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    Sex hormones, each natural and synthetic, are generally used therapeutically.
    For example, a woman who has had her ovaries eliminated could also be given female
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    Protected and natural ingredients make HGH X2 one of the safest and authorized development
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    The time period "steroid" refers to a broad class of organic compounds made up of hormones and vitamins with a construction containing 4 carbon rings.
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  • Enlace al Comentario Betsey Miércoles, 08 Enero 2025 05:34 publicado por Betsey

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  • Enlace al Comentario ไวน์ Lunes, 30 Diciembre 2024 03:23 publicado por ไวน์

    ใครชื่นชอบไวน์เหมือนกันบ้าง แวะมาแนะนำร้านขายไวน์ให้หน่อยสิ กำลังมองหาไวน์นำเข้าคุณภาพดีอยู่
    ใครมีร้านโปรดอย่าลืมแชร์กัน การรู้จักไวน์ที่เหมาะกับตัวเองสำคัญมาก
    รอคำตอบจากทุกคนอยู่นะ

    รู้สึกว่าเว็บนี้ตอบโจทย์คนรักไวน์มากจริงๆ ติดตามเว็บนี้แล้วรู้สึกว่ามีความรู้เรื่องไวน์เพิ่มขึ้น เว็บไซต์นี้เหมาะกับคนที่อยากเรียนรู้เรื่องไวน์มาก
    ขอให้ทุกมื้ออาหารของทุกคนเต็มไปด้วยไวน์ดีๆ จะติดตามเว็บนี้ต่อไปเรื่อยๆ ค่ะ
    ขอบคุณมากค่ะ!

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  • Enlace al Comentario ไวน์ Lunes, 30 Diciembre 2024 00:27 publicado por ไวน์

    ใครชื่นชอบไวน์เหมือนกันบ้าง แวะมาแนะนำร้านขายไวน์ให้หน่อยสิ อยากลองไวน์ที่มีรสชาติเป็นเอกลักษณ์

    ช่วยแนะนำแหล่งซื้อไวน์หน่อยค่ะ ไวน์ดีๆ จะช่วยเพิ่มบรรยากาศให้ทุกมื้ออาหาร ขอบคุณล่วงหน้าสำหรับทุกคำแนะนำนะคะ
    บทความที่แชร์ในเว็บนี้มีประโยชน์มากเลย อยากให้เพิ่มเนื้อหาเกี่ยวกับไวน์มากกว่านี้ เว็บไซต์นี้เหมาะกับคนที่อยากเรียนรู้เรื่องไวน์มาก
    หวังว่าทุกคนจะมีความสุขกับการดื่มไวน์ มาร่วมแลกเปลี่ยนเรื่องไวน์กันอีกในอนาคต

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  • Enlace al Comentario wine หวาน Domingo, 29 Diciembre 2024 21:43 publicado por wine หวาน

    ใครชื่นชอบไวน์เหมือนกันบ้าง มาแบ่งปันข้อมูลเกี่ยวกับไวน์กัน อยากลองไวน์ที่มีรสชาติเป็นเอกลักษณ์
    ใครมีร้านโปรดอย่าลืมแชร์กัน การเลือกไวน์ที่เหมาะสมไม่ใช่เรื่องง่ายเลย รอคำตอบจากทุกคนอยู่นะ
    รู้สึกว่าเว็บนี้ตอบโจทย์คนรักไวน์มากจริงๆ หวังว่าจะมีบทความใหม่ๆ เพิ่มเติมเกี่ยวกับไวน์
    ใครสนใจเรื่องไวน์แนะนำให้ติดตามเว็บนี้เลยค่ะ

    สุดท้ายนี้ขอให้ทุกคนเจอไวน์ที่ชอบนะคะ
    มาร่วมแลกเปลี่ยนเรื่องไวน์กันอีกในอนาคต

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