{"id":4395,"date":"2023-12-21T13:03:19","date_gmt":"2023-12-21T13:03:19","guid":{"rendered":"https:\/\/fitolympia.com\/?p=4395"},"modified":"2023-12-21T13:03:38","modified_gmt":"2023-12-21T13:03:38","slug":"good-fats-versus-bad-fats","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/es\/good-fats-versus-bad-fats\/","title":{"rendered":"GRASAS BUENAS FRENTE A GRASAS MALAS"},"content":{"rendered":"<\/p>\n<!-- \/wp:post-content -->\n\n<!-- wp:heading -->\n<h2 id=\"discover-the-health-benefits-of-good-fats\">Descubra los beneficios para la salud de las grasas buenas<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Cuando pensamos&nbsp;<strong>en grasa,<\/strong>imaginamos una hamburguesa con patatas fritas cubiertas de queso y aceite&#8230; \u00a1Pero tambi\u00e9n hay&nbsp;<strong>grasas saludables!<\/strong>&nbsp;La grasa es un macronutriente junto con prote\u00ednas y carbohidratos.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Las grasas trans<\/strong>&nbsp;y&nbsp;<strong>las grasas saturadas<\/strong>&nbsp;son las &#8216;grasas malas&#8217;, y las grasas insaturadas (poliinsaturadas, monoinsaturadas, ext..) son las &#8216;grasas buenas&#8217;.<br><br>Algunas&nbsp;<strong>grasas insaturadas son esenciales,<\/strong>&nbsp;lo que significa que nuestro cuerpo no puede hacerlas por s\u00ed solas, por lo que necesitamos consumirlas para mantenernos saludables.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Necesitas grasas para muchas funciones corporales importantes como&nbsp;<strong>la regulaci\u00f3n<\/strong>de la temperatura, la salud de tu piel, el cabello y las u\u00f1as, la energ\u00eda para el cuerpo&#8230; la lista contin\u00faa. La mayor\u00eda de los alimentos que consumimos contienen grasa.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Hay&nbsp;<strong>muchos beneficios para la salud de comer m\u00e1s grasas buenas.<\/strong>&nbsp;En este art\u00edculo, explicaremos las diferencias entre las grasas buenas y las malas:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4 id=\"bad-fats\">Grasas malas<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><li><strong>Grasas saturadas<\/strong>&nbsp;No todas las grasas saturadas son igualmente desagradables. Pero estos son los alimentos que debe&nbsp;<strong>evitar cuando sea posible:<\/strong><ul><li>Mantequilla<\/li><li>Queso alto en grasa<\/li><li>Carnes con alto contenido de grasa (cordero, ternera, cerdo)<\/li><\/ul><\/li><li><strong>Grasas trans<\/strong>&nbsp;Estas grasas se presentan principalmente en alimentos fritos y productos horneados envasados, tales como:<ul><li>Panader\u00eda<\/li><li>Comida frita<\/li><li>Creamer y margarina<\/li><\/ul><\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4 id=\"good-fats\">Buenas grasas<\/h4>\n<!-- \/wp:heading -->\n\n<!-- wp:list -->\n<ul><li><strong>Grasas monoinsaturadas<\/strong>&nbsp;Las grasas monoinsaturadas deben utilizarse tanto como sea posible para&nbsp;<strong>reemplazar las grasas malas.<\/strong>&nbsp;Puedes encontrar grasas monoinsaturadas en alimentos como:<ul><li>Aceite de oliva<\/li><li>Manteca de cacahuete<\/li><li>Aguacates<\/li><\/ul><\/li><li><strong>Grasas poliinsaturadas<\/strong>&nbsp;Benefician&nbsp;<strong>la salud del coraz\u00f3n.<\/strong>&nbsp;Al igual que&nbsp;<strong>las grasas monoinsaturadas,<\/strong>tambi\u00e9n son un gran reemplazo para las grasas saturadas y las grasas trans:<ul><li>Aceite de ma\u00edz<\/li><li>Nueces<\/li><li>Pescado graso (at\u00fan, salm\u00f3n, sardinas &#8230;)<\/li><\/ul><\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>Comp\u00e1rtelo<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cdn.gymaholic.co\/articles\/nutrition\/3-fats\/nuts.jpg\" alt=\"Several types of nuts\" title=\"Nuts contain healthy fats along with protein and fibre\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"reduce-bad-fats-in-your-diet\">Reduce las grasas malas en tu dieta<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Con el fin de lograr sus&nbsp;<strong>objetivos de fitness<\/strong>&nbsp;y obtener una&nbsp;<strong>mejor salud,<\/strong>debe reducir su consumo de&nbsp;<strong>grasas trans y grasas saturadas.<\/strong>&nbsp;Para llevar a cabo esta tarea, tendr\u00e1s que revisar las etiquetas de los alimentos para que puedas eliminar las grasas malas de tu dieta.<br><br>El objetivo aqu\u00ed no es cortar todas las grasas, sino reemplazar las grasas malas con ** grasas monoinsaturadas y grasas poliinsaturadas**.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li><strong>Grasas malas<\/strong><ul><li>Mantequilla<\/li><li>Huevos (grasas buenas y malas)<\/li><li>Leche entera<\/li><li>Queso<\/li><\/ul><\/li><li><strong>Buena alternativa de grasas<\/strong><ul><li>Aceite de oliva<\/li><li>Blancas de huevo<\/li><li>Leche desnatada<\/li><li>Queso con bajo contenido de grasa<\/li><\/ul><\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"add-more-good-fats-in-your-diet\">A\u00f1adir m\u00e1s grasas buenas en su dieta<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Has aprendido mucho sobre c\u00f3mo evitar comer&nbsp;<strong>grasas malas.<\/strong>&nbsp;Ahora vamos a descubrir algunos consejos que le ayudar\u00e1n a ser m\u00e1s saludable:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li><strong>Ir loco<\/strong>: A\u00f1adir&nbsp;<strong>nueces y<\/strong>&nbsp;semillas en su dieta. Contienen&nbsp;<strong>buena grasa<\/strong>&nbsp;y a menudo son ricos en&nbsp;<strong>prote\u00ednas<\/strong>&nbsp;y&nbsp;<strong>fibra.<\/strong><\/li><li><strong>Cocine con aceite de oliva<\/strong>: Sustituya su mantequilla y su aceite de girasol por aceite de&nbsp;<strong>oliva.<\/strong>&nbsp;Utilice aceite de oliva para cocinar las fogones a fuego medio y para aderezar. Usa&nbsp;<strong>aceite de canola<\/strong>&nbsp;si est\u00e1s cocinando a fuego alto.<\/li><li><strong>Consumir m\u00e1s aguacates<\/strong>: \u00a1A todo el mundo le encantan los&nbsp;<strong>aguacates!<\/strong>&nbsp;Son sabrosos y llenan tu est\u00f3mago r\u00e1pidamente, los consumen en: ensaladas, s\u00e1ndwiches o en un incre\u00edble burrito casero.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"dont-forget-the-omega-3-fatty-acids\">No olvides los \u00e1cidos grasos omega-3<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Los \u00e1cidos grasos omega 3 son tipos de \u00e1cidos grasos insaturados:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>El \u00e1cido eicosapenta\u00e9nico (<strong>EPA<\/strong>) y el \u00e1cido docosahexanoico (<strong>DHA<\/strong>) se encuentran en los peces.<\/li><li>El \u00e1cido alfa-linol\u00e9nico (<strong>ALA<\/strong>) se encuentra en las plantas<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>El cuerpo no puede producirlos, es por eso que se llaman&nbsp;<strong>\u00e1cidos grasos esenciales.<\/strong><br><br>Estos son algunos&nbsp;<strong>beneficios de Omega-3<\/strong>&nbsp;para su cuerpo:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Disminuir la presi\u00f3n arterial<\/li><li>Reducir el riesgo de enfermedades card\u00edacas<\/li><li>Mejorar&nbsp;<strong>los niveles de colesterol<\/strong><\/li><li>Proteger contra la p\u00e9rdida de memoria y&nbsp;<strong>mejorar la salud mental<\/strong><\/li><li>Mejorar la salud de las articulaciones y los huesos<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>La lista de&nbsp;<strong>beneficios de omega-3<\/strong>&nbsp;es larga y estamos constantemente aprendiendo nuevas ventajas.<br><br>Como mencionamos antes, estos&nbsp;<strong>omegas son esenciales,<\/strong>&nbsp;lo que significa que el cuerpo no puede producirlos. Es importante consumir alimentos que contengan&nbsp;<strong>omega-3 y tomar suplementos de aceite de pescado<\/strong>&nbsp;para cumplir con estos requisitos. Comp\u00e1rtelo<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cdn.gymaholic.co\/articles\/nutrition\/3-fats\/eggs.jpg\" alt=\"Eggs\" title=\"Eggs provide healthy fats and provide many nutrients.\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"impacts-of-fats-on-cholesterol\">Impactos de las grasas en el colesterol<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>El colesterol<\/strong>&nbsp;es una sustancia que su cuerpo necesita para funcionar correctamente. Sin embargo, tener demasiado colesterol puede tener un impacto negativo en su salud.<br><br>Existen dos tipos de colesterol:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li><strong>Colesterol LDL:<\/strong>&nbsp;se considera colesterol malo. El objetivo es mantener bajos los niveles de LDL.<\/li><li><strong>Colesterol HDL:<\/strong>&nbsp;es el&nbsp;<strong>colesterol bueno,<\/strong>&nbsp;que elimina el LDL del torrente sangu\u00edneo y&nbsp;<strong>reduce el riesgo de enfermedades y afecciones card\u00edacas.<\/strong><\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>Las investigaciones han demostrado que sus&nbsp;<strong>niveles<\/strong>&nbsp;de colesterol en la sangre est\u00e1n influenciados por los tipos de grasas que consume.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"in-conclusion\">En conclusi\u00f3n<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Ahora que entiendes las diferencias entre&nbsp;<strong>las grasas buenas y las grasas malas,<\/strong>recapitulamos lo que acabas de aprender:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li><strong>La grasa es necesaria para un cuerpo sano<\/strong><\/li><li><strong>Consumir menos grasas trans y grasas saturadas (grasas malas)<\/strong><\/li><li><strong>Consumir m\u00e1s grasas monoinsaturadas y grasas poliinsaturadas (grasas buenas)<\/strong><\/li><li><strong>Coma alimentos y tome suplementos ricos en omega-3 esenciales<\/strong><\/li><li><strong>Para reducir el colesterol debe comer grasas m\u00e1s saludables.<\/strong><\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>Saludable es el nuevo feliz !<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>","protected":false},"excerpt":{"rendered":"<p>Descubra los beneficios para la salud de las grasas buenas Cuando pensamos&nbsp;en grasa,imaginamos una hamburguesa con patatas fritas cubiertas de 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