Fonti alimentari di grassi buoni, quali cibi scegliere?

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Quali sono le fonti alimentari di grassi buoni? Come sappiamo i grassi non sono tutti uguali, alcuni sono nocivi per la nostra salute, come quelli saturi, tipici dei cibi di origine animale come carne, formaggio, insaccati, burro, altri – quelli insaturi e polisaturi- invece sono una vera e propria manna.

salmone

 

I grassi saturi purtroppo possono favorire l’aumento del livello di colesterolo nel sangue. Ma i grassi insaturi contenuti nei semi oleosi come sesamo, girasole e mais, il pesce e l’olio di oliva, possono al contrario sistemare i livelli di colesterolo nel sangue.

Quali alimenti favorire? Non pensiamo che sia sufficiente scegliere cibi vegetali perché non è così. Per esempio, alcuni oli vegetali, come quello di cocco o di palma, sono simili a quelli di origine animale, quelli idrogenati, ovvero trattati chimicamente ed è meglio evitarli. Bisogna invece concentrarsi sull’olio di oliva, i semi oleosi, il pesce (da alternare alla carne, soprattutto se è pesce grasso come il salmone e il pesce azzurro) e la frutta secca non salata. Importante anche la soia.

Ricordiamo inoltre che per sfruttare a pieno le proprietà dell’olio extravergine d’oliva conviene utilizzarlo sono per fare cotture brevi a basse temperature. E se potete gustatelo direttamente crudo. Ultimi due consigli per migliorare la vostra dieta: consumate pasti bilanciati con tanta frutta e verdure e alimenti ricchi di amido (come riso, pasta e patate) e scegliere sempre dei metodi di cottura con una ridotta quantità di grassi come la bollitura e la cottura al vapore.

 

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