{"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\/it\/good-fats-versus-bad-fats\/","title":{"rendered":"Grassi buoni contro grassi cattivi"},"content":{"rendered":"<h2 class=\"wp-block-heading\" id=\"discover-the-health-benefits-of-good-fats\">Scopri i benefici per la salute dei grassi buoni<\/h2> <p>Quando pensiamo a\u00a0<strong>grasso<\/strong>, immaginiamo un hamburger con patatine fritte ricoperte di formaggio e olio&#8230; Ma ci sono anche\u00a0<strong>grassi sani!<\/strong>\u00a0Il grasso \u00e8 un macronutriente insieme a proteine e carboidrati.<\/p> <p><strong>Grassi trans<\/strong>&nbsp;e&nbsp;<strong>grassi saturi<\/strong>&nbsp;sono i &#8216;grassi cattivi&#8217;, e i grassi insaturi (polinsaturi, monoinsaturi, ext..) sono i &#8216;grassi buoni&#8217;.<br\/>Alcuni&nbsp;<strong>i grassi insaturi sono essenziali,<\/strong>&nbsp;il che significa che il nostro corpo non pu\u00f2 farli da solo, quindi dobbiamo consumarli per rimanere in salute.<\/p> <p>Hai bisogno di grassi per molte importanti funzioni del corpo come\u00a0<strong>regolazione della temperatura<\/strong>, la salute della pelle, dei capelli e delle unghie, l&#8217;energia per il corpo&#8230; l&#8217;elenco potrebbe continuare. La maggior parte del cibo che consumiamo contiene grassi.<\/p> <p>Ci sono&nbsp;<strong>molti benefici per la salute di mangiare pi\u00f9 grassi buoni.<\/strong>&nbsp;In questo articolo, spiegheremo le differenze tra i grassi buoni e cattivi:<\/p> <h4 class=\"wp-block-heading\" id=\"bad-fats\">Grassi cattivi<\/h4> <ul class=\"wp-block-list\"><li><strong>Saturated fats<\/strong>Not all of the saturated fats are equally nasty. But these are the foods you should&nbsp;<strong>avoid when possible<\/strong>:<ul><li>Butter<\/li><li>High-fat Cheese<\/li><li>High-fat meats (lamb, beef, pork)<\/li><\/ul><\/li><li><strong>Trans fats<\/strong>These fats are mainly presents in fried foods and packaged baked products, such as:<ul><li>Baked goods<\/li><li>Fried food<\/li><li>Creamer and Margarine<\/li><\/ul><\/li><\/ul> <h4 class=\"wp-block-heading\" id=\"good-fats\">Grassi buoni<\/h4> <ul class=\"wp-block-list\"><li><strong>Monounsaturated fats<\/strong>Monounsaturated fats must be used as much as possible to&nbsp;<strong>replace the bad fats<\/strong>. You can find monounsaturated fats in foods like:<ul><li>Olive oil<\/li><li>Peanut butter<\/li><li>Avocados<\/li><\/ul><\/li><li><strong>Polyunsaturated fats<\/strong>They benefit&nbsp;<strong>your heart health.<\/strong>&nbsp;Like&nbsp;<strong>monounsaturated fats<\/strong>, they are also a great replacement for saturated fats and trans fats:<ul><li>Corn oil<\/li><li>Walnuts<\/li><li>Fatty fish (tuna, salmon, sardines &#8230;)<\/li><\/ul><\/li><\/ul> <p>Condividilo<\/p> <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> <h3 class=\"wp-block-heading\" id=\"reduce-bad-fats-in-your-diet\">Ridurre i grassi cattivi nella vostra dieta<\/h3> <p>Al fine di raggiungere il vostro&nbsp;<strong>obiettivi di fitness<\/strong>&nbsp;e ottenere un&nbsp;<strong>migliore salute<\/strong>, \u00e8 necessario ridurre il consumo di&nbsp;<strong>grassi trans e grassi saturi<\/strong>. Per svolgere questo compito, dovrai controllare le etichette degli alimenti in modo da poter eliminare i grassi cattivi dalla tua dieta.<br\/>L&#8217;obiettivo qui non \u00e8 quello di tagliare tutti i grassi, ma sostituire i grassi cattivi con ** grassi monoinsaturi e grassi polinsaturi **.<\/p> <ul class=\"wp-block-list\"><li><strong>Bad fats<\/strong><ul><li>Butter<\/li><li>Eggs (good and bad fats)<\/li><li>Whole milk<\/li><li>Cheese<\/li><\/ul><\/li><li><strong>Good fats alternative<\/strong><ul><li>Olive oil<\/li><li>Egg whites<\/li><li>Skimmed milk<\/li><li>Low-fat cheese<\/li><\/ul><\/li><\/ul> <h3 class=\"wp-block-heading\" id=\"add-more-good-fats-in-your-diet\">Aggiungi pi\u00f9 grassi buoni nella tua dieta<\/h3> <p>Hai imparato molto su come evitare di mangiare&nbsp;<strong>grassi cattivi<\/strong>. Ora scopriamo alcuni suggerimenti che ti aiuteranno a diventare pi\u00f9 sano:<\/p> <ul class=\"wp-block-list\"><li><strong>Go nuts<\/strong>: Add&nbsp;<strong>nuts and<\/strong>&nbsp;seeds in your diet. They contain&nbsp;<strong>good fat<\/strong>&nbsp;and they are often rich in&nbsp;<strong>protein<\/strong>&nbsp;and&nbsp;<strong>fiber<\/strong>.<\/li><\/ul> <ul class=\"wp-block-list\"><li><strong>Cook with olive oil<\/strong>: Replace your butter and your sunflower oil by&nbsp;<strong>olive oil<\/strong>. Use olive oil for stovetop cooking at medium heat and for dressing. Use&nbsp;<strong>canola oil<\/strong>&nbsp;if you&#8217;re cooking at high heat.<\/li><\/ul> <ul class=\"wp-block-list\"><li><strong>Consume more avocados<\/strong>: Everybody loves&nbsp;<strong>avocados<\/strong>&nbsp;! They are tasty and fill your stomach quickly, consume them in: salads, sandwiches or in an amazing home-made burritos.<\/li><\/ul> <h3 class=\"wp-block-heading\" id=\"dont-forget-the-omega-3-fatty-acids\">Non dimenticare gli acidi grassi Omega-3<\/h3> <p>Gli acidi grassi Omega-3 sono tipi di acidi grassi insaturi:<\/p> <ul class=\"wp-block-list\"><li>Eicosapentaenic acid (<strong>EPA<\/strong>) and docosahexanoic acid (<strong>DHA<\/strong>) are found in fish.<\/li><\/ul> <ul class=\"wp-block-list\"><li>Alpha-linolenic acid (<strong>ALA<\/strong>) is found in plants<\/li><\/ul> <p>Il corpo non pu\u00f2 produrli, ecco perch\u00e9 si chiamano&nbsp;<strong>acidi grassi essenziali<\/strong>.<br\/>Eccone alcune&nbsp;<strong>Benefici degli omega-3<\/strong>&nbsp;per il tuo corpo:<\/p> <ul class=\"wp-block-list\"><li>Lower blood pressure<\/li><\/ul> <ul class=\"wp-block-list\"><li>Reduce the risk of heart diseases<\/li><\/ul> <ul class=\"wp-block-list\"><li>Improve&nbsp;<strong>cholesterol levels<\/strong><\/li><\/ul> <ul class=\"wp-block-list\"><li>Protect against memory loss and&nbsp;<strong>improve mental health<\/strong><\/li><\/ul> <ul class=\"wp-block-list\"><li>Improve joint and bone health<\/li><\/ul> <p>L&#8217;elenco di\u00a0<strong>benefici omega-3<\/strong>\u00a0\u00e8 lungo e stiamo costantemente imparando nuovi vantaggi.<br\/>Come accennato in precedenza, questi\u00a0<strong>gli omega sono essenziali,<\/strong>\u00a0il che significa che il corpo non pu\u00f2 produrli. \u00c8 importante consumare cibo che contiene\u00a0<strong>omega-3 e assumere integratori di olio di pesce<\/strong>\u00a0per soddisfare questi requisiti. Condividilo<\/p> <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> <h3 class=\"wp-block-heading\" id=\"impacts-of-fats-on-cholesterol\">Impatti dei grassi sul colesterolo<\/h3> <p><strong>Colesterolo<\/strong>&nbsp;\u00e8 una sostanza di cui il tuo corpo ha bisogno per funzionare correttamente. Tuttavia, avere troppo colesterolo pu\u00f2 avere un impatto negativo sulla salute.<br\/>Esistono due tipi di colesterolo:<\/p> <ul class=\"wp-block-list\"><li><strong>LDL cholesterol:<\/strong>&nbsp;is considered bad cholesterol. The goal is to keep the LDL levels low.<\/li><\/ul> <ul class=\"wp-block-list\"><li><strong>HDL cholesterol:<\/strong>&nbsp;is the&nbsp;<strong>good cholesterol,<\/strong>&nbsp;which removes LDL from the bloodstream and&nbsp;<strong>reduces the risk of heart conditions and diseases.<\/strong><\/li><\/ul> <p>La ricerca ha dimostrato che il tuo&nbsp;<strong>livelli di colesterolo nel sangue<\/strong>&nbsp;sono influenzati dai tipi di grassi che consumi.<\/p> <h3 class=\"wp-block-heading\" id=\"in-conclusion\">In conclusione<\/h3> <p>Ora che hai capito le differenze tra&nbsp;<strong>grassi buoni e grassi cattivi<\/strong>, ricapitoliamo ci\u00f2 che ho appena imparato:<\/p> <ul class=\"wp-block-list\"><li><strong>Fat is necessary for a healthy body<\/strong><\/li><\/ul> <ul class=\"wp-block-list\"><li><strong>Consume less trans fat and saturated fats (bad fats)<\/strong><\/li><\/ul> <ul class=\"wp-block-list\"><li><strong>Consume more monounsaturated fats and polyunsaturated fats (good fats)<\/strong><\/li><\/ul> <ul class=\"wp-block-list\"><li><strong>Eat food and take supplements rich in essential omega-3s<\/strong><\/li><\/ul> <ul class=\"wp-block-list\"><li><strong>To lower cholesterol you must eat healthier fats.<\/strong><\/li><\/ul> <p>Sano \u00e8 il nuovo felice!<\/p> ","protected":false},"excerpt":{"rendered":"<p>Scopri i benefici per la salute dei grassi buoni Quando pensiamo a\u00a0grasso, immaginiamo un hamburger con patatine fritte ricoperte di [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":4405,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[54,16,17,19],"tags":[187,155,21,186,23],"class_list":["post-4395","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general","category-fitness","category-health","category-nutrition","tag-bad-fat","tag-benefits","tag-fitness","tag-good-fat","tag-health"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"it","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/08\/good-fats-recipe.jpg","categories_details":[{"id":54,"name":"General","count":105,"parent":0},{"id":16,"name":"Fitness","count":115,"parent":0},{"id":17,"name":"Health","count":263,"parent":0},{"id":19,"name":"Nutrition","count":205,"parent":0}],"tags_details":[{"id":187,"name":"Bad Fat","count":1,"parent":0},{"id":155,"name":"Benefits","count":10,"parent":0},{"id":21,"name":"Fitness","count":17,"parent":0},{"id":186,"name":"Good fat","count":1,"parent":0},{"id":23,"name":"Health","count":32,"parent":0}],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":5928,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/it\/wp-json\/wp\/v2\/posts\/4395","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/it\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/it\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/it\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/it\/wp-json\/wp\/v2\/comments?post=4395"}],"version-history":[{"count":9,"href":"https:\/\/fitolympia.com\/it\/wp-json\/wp\/v2\/posts\/4395\/revisions"}],"predecessor-version":[{"id":17088,"href":"https:\/\/fitolympia.com\/it\/wp-json\/wp\/v2\/posts\/4395\/revisions\/17088"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/it\/wp-json\/wp\/v2\/media\/4405"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/it\/wp-json\/wp\/v2\/media?parent=4395"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/it\/wp-json\/wp\/v2\/categories?post=4395"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/it\/wp-json\/wp\/v2\/tags?post=4395"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}