I grassi buoni che non devono mancare nella dieta sana

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I grassi, bistrattati e demonizzati senza distinzione di sorta, sono un elemento che tutte le diete sane dovrebbero comprendere per il benessere dell’intero organismo. Chiaramente, stiamo parlando dei cosiddetti “grassi buoni”, che rientrano nella categorie degli acidi grassi essenziali, assolutamente indispensabili per la salute di cuore, arterie, occhi capelli e cervello.

Ma quali sono i grassi buoni da introdurre nella dieta? Secondo gli esperti dell’Institute of Food Technologists (IFT) sono per la precision 9:

  • Acidi grassi essenziali Omega-3: sono una categoria di acidi grassi fondamentali per il corretto funzionamento dell’organismo e, in particolare, per il mantenimento dell’integrità delle membrane cellulari. Gli Omega 3, infatti, aiutano ad evitare l’accumulo dei grassi più pericolosi, come colesterolo e trigliceridi, sulle pareti arteriose e a proteggere il sistema cardiovascolare, allontanando il rischio di malattie quali ipertensione, trombosi e arteriosclerosi. Si trovano in abbondanza nei prodotti ittici, ma anche nei semi di chia e nei semi di lino.
  • Acido Pinoleico: è ricavato dai semi del pino coreano. Secondo alcuni studi è efficace come riduttore della fame e come stimolatore del meccanismo del senso di sazietà.
  • Acido linoleico coniugato (CLA): ha dimostrato di influenzare il controllo del peso, aiutando a ridurre il grasso corporeo e a far aumentare la massa corporea magra. Si trova naturalmente nelle carni, nel latte e nei formaggi.
  • Olio di Canapa: contiene un equilibrato rapporto tra gli acidi grassi essenziali omega-6 e omega-3. È ricco anche di vitamina E, l’antinvecchiamento per eccellenza.
  • Olio di semi di lino: è una buona fonte di acidi grassi omega-3, omega-6 e omega-9.
  • Olio di pesce: è noto per i sui effetti sulla salute cardiovascolare, la salute neurologica e cognitiva.
  • Olio di Canola (o colza): è a basso indice glicemico (IG), migliora il controllo della glicemia nei pazienti con diabete di tipo 2.
  • Olio di soia ad alto contenuto oleico: si caratterizza per un contenuto ridotto di grassi saturi e un’assenza di grassi trans. In più, offre tre volte la quantità di grassi monoinsaturi rispetto all’olio di soia normale.
  • Olio di cocco: contribuisce alla riduzione del colesterolo LDL (colesterolo “cattivo”) alzando i livelli di HDL (colesterolo “buono”) nel sangue.

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