Grassi buoni e grassi cattivi nella dieta, quali sono e dove si trovano

Grassi buoni cattivi dieta quali sono dove si trovano

I grassi (o lipidi) sono spesso demonizzati, accusati di favorire problemi cardiovascolari e l’aumento di peso, eppure rappresentano un’immediata fonte di energia (9 Kilocalorie per grammo) e sono essenziali poiché assolvono importanti funzioni nel nostro corpo, a patto chiaramente di saperli scegliere e dosare. I grassi, infatti, non sono tutti uguali. Vediamo insieme quali sono i grassi “buoni” e i grassi “cattivi” e dove si trovano.

I grassi, come anticipato, sono indispensabili per il buon funzionamento dell’organismo poiché:

  • Proteggono gli organi vitali e fungono da isolanti termici
  • Veicolano le vitamine liposolubili (vitamine A, D, E e K)
  • Sono fondamentali per alcune strutture del sistema nervoso
  • Forniscono energia
  • Costituiscono le membrane cellulari e subcellulari
  • Sono precursori di ormoni, vitamine e altre sostanze regolatrici
  • Collaborano alla trasformazione di parte dei carotenoidi in vitamina A
  • Mantengono lubrificate le articolazioni
  • Contribuiscono al buon funzionamento del sistema cardiovascolare, della funzione renale e del sistema immunitario
  • Rendono la pelle morbida

Grassi buoni e cattivi: quali sono?

I grassi sono classificati in:

  • Acidi grassi saturi (detti anche grassi cattivi): vengono immagazzinati dall’organismo con estrema facilità, ma si smaltiscono difficilmente e si digeriscono a fatica. Sono responsabili dell’aumento della sintesi del colesterolo e favoriscono problemi cardiovascolari e l’aumento di peso.
  • Acidi grassi insaturi (detti anche grassi buoni): contribuiscono a diminuire il colesterolo “cattivo” e proteggono dalle infiammazioni e da alcuni tumori. Essendo più facili da digerire rispetto a quelli saturi il lavoro per il fegato è meno gravoso.

I grassi insaturi sono a loro volta suddivisi in:

  • Acidi grassi essenziali: sono indispensabili per l’organismo, che però non è in grado di produrli. Quelli più importanti sono l’acido linoleico noto anche con il nome Omega 6, di provenienza vegetale e l’acido alfa-linoleico meglio conosciuto come Omega 3, di provenienza ittica e vegetale.
  • Fosfolipidi: fanno parte della composizione delle membrane che rivestono i nervi e le varie cellule del corpo e sono presenti in alcuni organi (cervello, fegato, genitali e midollo spinale).
  • Colesterolo: questo grasso viene prodotto naturalmente da alcuni organi, tra cui il fegato, ma viene introdotto anche attraverso l’alimentazione. Nella giusta quantità è essenziale per la salute dell’organismo.

Una categoria a parte sono i grassi idrogenati o “trans”, che sono estremamente dannosi per l’organismo e che sarebbe preferibile evitare… se solo fosse possibile. Il problema principale, infatti, è che si trovano in tutti (o quasi) i prodotti confezionati: brioche, merendine, patatine, biscotti, crackers, gelati, surgelati, ecc.  Tali grassi sono ricavati da oli vegetali spesso economici e scadenti resi solidi attraverso il processo dell’idrogenazione e sono impiegati dall’industria alimentare per prolungare la conservabilità dei cibi. Purtroppo oltre ad aumentare il colesterolo cattivo ed ad abbassare quello buono, favoriscono anche i processi infiammatori e degenerativi a carico di cellule e tessuti.

Grassi buoni e cattivi: dove si trovano

I grassi saturi si trovano principalmente nei prodotti di origine animale (tranne nel pesce), come:

  • Olio di cocco
  • Burro di cacao
  • Farina di cocco
  • Burro
  • Margarina
  • Olio di palma
  • Lardo
  • Pancetta
  • Cioccolato
  • Agnello
  • Carne rossa
  • Salumi e insaccati
  • Formaggi grassi

I grassi insaturi, invece, si trovano in abbondanza nei prodotti di origine vegetale e nel pesce, quali:

  • Olio di semi di lino
  • Olio di germe di grano
  • Olio di soia
  • Olio di mais
  • Olio di semi di papavero
  • Olio di semi di girasole
  • Olio di arachidi
  • Olio di oliva
  • Sesamo
  • Noci
  • Pinoli
  • Noci Pecan
  • Semi di zucca
  • Arachidi
  • Mandorle
  • Pistacchi
  • Pesci grassi (salmone, sgombro, sardine, tonno, ecc.)

In conclusione i grassi (a parte quelli trans) nella giusta quantità sono amici della salute. I lipidi non vanno assolutamente banditi dalla propria dieta, nemmeno quando l’intenzione è quella di perdere peso. Come consigliano gli esperti i grassi devono rappresentare 30-35% dell’apporto calorico giornaliero.  Ancora una volta il senso della misura premia, anche quando si parla di nutrizione, anzi, soprattutto!

Photo Credit| Thinkstock

Condividi l'articolo:

156 commenti su “Grassi buoni e grassi cattivi nella dieta, quali sono e dove si trovano”

  1. Have you ever considered about adding a little bit more than just your articles? I mean, what you say is important and everything. Nevertheless just imagine if you added some great photos or videos to give your posts more, “pop”! Your content is excellent but with pics and video clips, this site could definitely be one of the greatest in its niche. Wonderful blog!

    Rispondi
  2. Admiring the commitment you put into your blog and in depth information you present. It’s good to come across a blog every once in a while that isn’t the same old rehashed material. Wonderful read! I’ve bookmarked your site and I’m adding your RSS feeds to my Google account.

    Rispondi
  3. My coder is trying to persuade me to move to .net from PHP. I have always disliked the idea because of the expenses. But he’s tryiong none the less. I’ve been using WordPress on a variety of websites for about a year and am nervous about switching to another platform. I have heard very good things about blogengine.net. Is there a way I can transfer all my wordpress content into it? Any help would be really appreciated!

    Rispondi
  4. I would like to thnkx for the efforts you have put in writing this website. I’m hoping the same high-grade site post from you in the upcoming as well. Actually your creative writing skills has inspired me to get my own blog now. Really the blogging is spreading its wings rapidly. Your write up is a great example of it.

    Rispondi
  5. I think this web site has some rattling good info for everyone. “It is easy enough to define what the Commonwealth is not. Indeed this is quite a popular pastime.” by Elizabeth II.

    Rispondi
  6. I don’t even know how I ended up here, but I thought this post was good. I do not know who you are but certainly you’re going to a famous blogger if you are not already 😉 Cheers!

    Rispondi
  7. FitSpresso stands out as a leading weight loss product currently dominating the market. This potent supplement asserts its ability to facilitate healthy weight loss naturally, free from any adverse side effects. Its formulation incorporates clinically studied ingredients that synergistically contribute to promoting natural fat burning, elevating metabolism, and sustaining enduring weight loss.

    Rispondi
  8. FitSpresso stands out as a leading weight loss product currently dominating the market. This potent supplement asserts its ability to facilitate healthy weight loss naturally, free from any adverse side effects. Its formulation incorporates clinically studied ingredients that synergistically contribute to promoting natural fat burning, elevating metabolism, and sustaining enduring weight loss.

    Rispondi
  9. NanoDefense Pro stands at the forefront of immune support supplements, leveraging advanced technology to fortify your body’s defenses comprehensively. Crafted with precision, this innovative formula aims to amplify your immune system’s innate capabilities, empowering you to maintain robust health and resilience.

    Rispondi
  10. I think this is one of the most significant info for me. And i’m glad reading your article. But wanna remark on few general things, The site style is wonderful, the articles is really great : D. Good job, cheers

    Rispondi
  11. Hey would you mind letting me know which webhost you’re working with? I’ve loaded your blog in 3 different browsers and I must say this blog loads a lot faster then most. Can you suggest a good hosting provider at a reasonable price? Cheers, I appreciate it!

    Rispondi
  12. I was recommended this blog by my cousin. I am not sure whether this post is written by him as no one else know such detailed about my trouble. You are wonderful! Thanks!

    Rispondi
  13. Thank you, I have recently been looking for info about this topic for a while and yours is the best I’ve discovered till now. But, what in regards to the bottom line? Are you certain about the source?

    Rispondi
  14. Great – I should certainly pronounce, impressed with your web site. I had no trouble navigating through all the tabs and related information ended up being truly simple to do to access. I recently found what I hoped for before you know it in the least. Quite unusual. Is likely to appreciate it for those who add forums or anything, website theme . a tones way for your client to communicate. Excellent task..

    Rispondi
  15. Hi! I just wanted to ask if you ever have any trouble with hackers? My last blog (wordpress) was hacked and I ended up losing several weeks of hard work due to no data backup. Do you have any methods to prevent hackers?

    Rispondi
  16. You could certainly see your expertise within the work you write. The arena hopes for more passionate writers such as you who are not afraid to mention how they believe. At all times follow your heart. “Until you walk a mile in another man’s moccasins you can’t imagine the smell.” by Robert Byrne.

    Rispondi
  17. Yesterday, while I was at work, my sister stole my iPad and tested to see if it can survive a 40 foot drop, just so she can be a youtube sensation. My iPad is now destroyed and she has 83 views. I know this is entirely off topic but I had to share it with someone!

    Rispondi
  18. I have been browsing online greater than three hours today, but I by no means discovered any fascinating article like yours. It is lovely value sufficient for me. Personally, if all website owners and bloggers made good content material as you probably did, the net shall be much more useful than ever before.

    Rispondi
  19. Greetings from Colorado! I’m bored to tears at work so I decided to check out your website on my iphone during lunch break. I enjoy the information you present here and can’t wait to take a look when I get home. I’m amazed at how fast your blog loaded on my cell phone .. I’m not even using WIFI, just 3G .. Anyhow, good blog!

    Rispondi
  20. There are certainly a number of details like that to take into consideration. That could be a nice level to convey up. I supply the thoughts above as general inspiration but clearly there are questions just like the one you convey up where crucial factor will probably be working in trustworthy good faith. I don?t know if finest practices have emerged round things like that, but I’m certain that your job is clearly identified as a fair game. Each boys and girls really feel the influence of just a second’s pleasure, for the remainder of their lives.

    Rispondi
  21. Throughout the grand design of things you’ll receive an A with regard to effort and hard work. Where exactly you actually misplaced me personally was first in all the specifics. You know, as the maxim goes, the devil is in the details… And that could not be much more true here. Having said that, let me inform you what did give good results. The article (parts of it) is definitely highly persuasive and that is probably the reason why I am making the effort in order to opine. I do not really make it a regular habit of doing that. Next, while I can certainly see the jumps in reason you make, I am not necessarily sure of just how you appear to unite your ideas that make your conclusion. For now I will subscribe to your issue but wish in the near future you link your dots better.

    Rispondi
  22. My brother recommended I may like this web site. He was entirely right. This put up actually made my day. You cann’t imagine just how a lot time I had spent for this information! Thanks!

    Rispondi
  23. Today, I went to the beachfront with my kids. I found a sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She placed the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear. She never wants to go back! LoL I know this is totally off topic but I had to tell someone!

    Rispondi
  24. Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point. You obviously know what youre talking about, why waste your intelligence on just posting videos to your site when you could be giving us something enlightening to read?

    Rispondi
  25. You really make it seem really easy with your presentation however I find this matter to be really one thing which I believe I’d never understand. It sort of feels too complicated and extremely huge for me. I am having a look forward on your next put up, I will try to get the cling of it!

    Rispondi
  26. Thanks for sharing excellent informations. Your web-site is very cool. I am impressed by the details that you have on this web site. It reveals how nicely you understand this subject. Bookmarked this website page, will come back for more articles. You, my pal, ROCK! I found just the information I already searched everywhere and simply could not come across. What an ideal site.

    Rispondi
  27. I precisely wished to say thanks once again. I do not know the things that I might have handled in the absence of the type of advice shared by you regarding such a situation. This has been a very terrifying situation in my position, nevertheless witnessing this well-written approach you solved that took me to jump for happiness. I’m just happy for this assistance and thus wish you realize what a powerful job your are getting into educating people today all through your web blog. More than likely you have never encountered all of us.

    Rispondi
  28. Hey! Someone in my Facebook group shared this site with us so I came to take a look. I’m definitely enjoying the information. I’m bookmarking and will be tweeting this to my followers! Exceptional blog and wonderful style and design.

    Rispondi
  29. The next time I read a blog, I hope that it doesnt disappoint me as much as this one. I mean, I know it was my choice to read, but I actually thought youd have something interesting to say. All I hear is a bunch of whining about something that you could fix if you werent too busy looking for attention.

    Rispondi
  30. Attractive section of content. I just stumbled upon your blog and in accession capital to assert that I acquire in fact enjoyed account your blog posts. Anyway I will be subscribing to your augment and even I achievement you access consistently fast.

    Rispondi
  31. I am really impressed with your writing skills and also with the layout on your blog. Is this a paid theme or did you modify it yourself? Either way keep up the excellent quality writing, it’s rare to see a great blog like this one nowadays..

    Rispondi
  32. It is appropriate time to make some plans for the future and it’s time to be happy. I’ve read this post and if I could I want to suggest you few interesting things or advice. Perhaps you can write next articles referring to this article. I wish to read even more things about it!

    Rispondi
  33. Oh my goodness! an amazing article dude. Thank you However I am experiencing difficulty with ur rss . Don’t know why Unable to subscribe to it. Is there anyone getting identical rss problem? Anybody who knows kindly respond. Thnkx

    Rispondi
  34. Hello there! I know this is kinda off topic but I was wondering which blog platform are you using for this website? I’m getting fed up of WordPress because I’ve had issues with hackers and I’m looking at options for another platform. I would be awesome if you could point me in the direction of a good platform.

    Rispondi
  35. I would like to thnkx for the efforts you have put in writing this blog. I am hoping the same high-grade blog post from you in the upcoming as well. In fact your creative writing abilities has inspired me to get my own blog now. Really the blogging is spreading its wings quickly. Your write up is a good example of it.

    Rispondi
  36. Hi there! This post couldn’t be written any better! Reading through this post reminds me of my previous room mate! He always kept talking about this. I will forward this article to him. Pretty sure he will have a good read. Thank you for sharing!

    Rispondi
  37. I have been browsing online more than 3 hours lately, yet I by no means found any fascinating article like yours. It¦s pretty value sufficient for me. In my view, if all web owners and bloggers made good content material as you did, the net will be much more useful than ever before.

    Rispondi
  38. Its such as you read my thoughts! You seem to understand so much about this, like you wrote the ebook in it or something. I think that you could do with some p.c. to pressure the message house a bit, however other than that, that is excellent blog. An excellent read. I will definitely be back.

    Rispondi
  39. Hi there just wanted to give you a brief heads up and let you know a few of the images aren’t loading properly. I’m not sure why but I think its a linking issue. I’ve tried it in two different browsers and both show the same results.

    Rispondi
  40. Hmm it seems like your site ate my first comment (it was extremely long) so I guess I’ll just sum it up what I had written and say, I’m thoroughly enjoying your blog. I as well am an aspiring blog writer but I’m still new to everything. Do you have any helpful hints for inexperienced blog writers? I’d certainly appreciate it.

    Rispondi
  41. Thank you for the sensible critique. Me and my neighbor were just preparing to do a little research on this. We got a grab a book from our local library but I think I learned more clear from this post. I am very glad to see such great info being shared freely out there.

    Rispondi
  42. Thanks for the sensible critique. Me and my neighbor were just preparing to do a little research on this. We got a grab a book from our area library but I think I learned more from this post. I am very glad to see such fantastic info being shared freely out there.

    Rispondi
  43. Hiya, I’m really glad I’ve found this info. Nowadays bloggers publish only about gossips and internet and this is really annoying. A good web site with exciting content, that is what I need. Thanks for keeping this web-site, I’ll be visiting it. Do you do newsletters? Can’t find it.

    Rispondi
  44. Selamat datang di situs DUNIASLOT88 judi Slot gacor online terbaik dan terpercaya di Indonesia yang menyediakan pilihan permainan slot online gampang menang jackpot maxwin. Mau merasakan sensasi mendapatkan jackpot maxwin saat bermain judi slot terbaru? DUNIASLOT88 merupakan pilihan paling tepat. Daftar akun Gratis, Deposit receh 10 ribu serta banyak bonus berlimpah.

    https://duniaslot88.live/

    Rispondi
  45. A lot of thanks for all your efforts on this web page. My daughter really loves doing research and it’s easy to understand why. Most people hear all of the dynamic means you create informative suggestions on your blog and even attract response from the others on this topic and my girl has been understanding so much. Enjoy the remaining portion of the year. You are performing a useful job.

    Rispondi
  46. Great post. I was checking constantly this blog and I am impressed! Very useful information specially the last part 🙂 I care for such information a lot. I was looking for this certain information for a long time. Thank you and best of luck.

    Rispondi
  47. I am really impressed with your writing skills and also with the layout on your weblog. Is this a paid theme or did you customize it yourself? Either way keep up the excellent quality writing, it’s rare to see a great blog like this one today..

    Rispondi
  48. hi!,I really like your writing so so much! percentage we be in contact extra approximately your article on AOL? I need a specialist in this space to unravel my problem. May be that is you! Having a look ahead to peer you.

    Rispondi
  49. Wow! This could be one particular of the most helpful blogs We’ve ever arrive across on this subject. Actually Great. I am also a specialist in this topic therefore I can understand your effort.

    Rispondi
  50. My brother recommended I might like this blog. He was once entirely right. This submit truly made my day. You can not believe simply how a lot time I had spent for this info! Thank you!

    Rispondi
  51. You actually make it seem really easy along with your presentation but I to find this topic to be actually something which I think I might by no means understand. It kind of feels too complicated and very huge for me. I am looking forward on your subsequent publish, I will try to get the grasp of it!

    Rispondi
  52. When I initially commented I clicked the “Notify me when new comments are added” checkbox and now each time a comment is added I get three emails with the same comment. Is there any way you can remove people from that service? Thank you!

    Rispondi
  53. We are really grateful that you have shared this wonderful knowledge on your blogs. Using it to assist promote my website on social media is something I will undoubtedly do. That you shared, I appreciate it.

    Rispondi
  54. My spouse and i felt so fulfilled when Jordan could finish off his investigation via the precious recommendations he acquired through your web pages. It’s not at all simplistic to just be giving freely guides that many people have been selling. We acknowledge we have got the blog owner to be grateful to for that. The type of illustrations you have made, the straightforward website navigation, the friendships you will make it possible to engender – it is everything fabulous, and it’s really making our son in addition to the family believe that that content is pleasurable, and that is tremendously serious. Thanks for all!

    Rispondi
  55. Very good site you have here but I was curious about if you knew of any forums that cover the same topics discussed here? I’d really love to be a part of community where I can get suggestions from other knowledgeable individuals that share the same interest. If you have any suggestions, please let me know. Kudos!

    Rispondi
  56. Great ?V I should certainly pronounce, impressed with your site. I had no trouble navigating through all tabs as well as related information ended up being truly simple to do to access. I recently found what I hoped for before you know it at all. Quite unusual. Is likely to appreciate it for those who add forums or anything, website theme . a tones way for your customer to communicate. Excellent task..

    Rispondi
  57. This is the suitable weblog for anyone who wants to search out out about this topic. You understand a lot its virtually onerous to argue with you (not that I really would need…HaHa). You undoubtedly put a brand new spin on a subject thats been written about for years. Nice stuff, simply great!

    Rispondi
  58. Hey! Would you mind if I share your blog with my facebook group? There’s a lot of people that I think would really appreciate your content. Please let me know. Thank you

    Rispondi
  59. naturally like your web site however you have to take a look at the spelling on several of your posts. A number of them are rife with spelling problems and I in finding it very troublesome to tell the truth then again I’ll certainly come back again.

    Rispondi

Lascia un commento