{"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\/pt\/good-fats-versus-bad-fats\/","title":{"rendered":"Gorduras boas versus gorduras ruins"},"content":{"rendered":"

Descubra os benef\u00edcios para a sa\u00fade das gorduras boas<\/h2>

Quando pensamos em\u00a0gordura<\/strong>, imaginamos um hamb\u00farguer com batatas fritas cobertas de queijo e \u00f3leo… Mas h\u00e1 tamb\u00e9m\u00a0gorduras saud\u00e1veis!<\/strong>\u00a0A gordura \u00e9 um macronutriente junto com prote\u00ednas e carboidratos.<\/p>

Gorduras trans<\/strong> e gorduras saturadas<\/strong> s\u00e3o as “gorduras ruins”, e as gorduras insaturadas (poli-insaturadas, monoinsaturadas, ext..) s\u00e3o as “gorduras boas”.Alguns gorduras insaturadas s\u00e3o essenciais,<\/strong> o que significa que nosso corpo n\u00e3o pode faz\u00ea-los por conta pr\u00f3pria, ent\u00e3o precisamos consumi-los para se manterem saud\u00e1veis.<\/p>

Voc\u00ea precisa de gorduras para muitas fun\u00e7\u00f5es corporais importantes como\u00a0regula\u00e7\u00e3o da temperatura<\/strong>, a sa\u00fade de sua pele, cabelo e unhas, energia para o corpo… a lista continua. A maioria dos alimentos que consumimos cont\u00e9m gordura.<\/p>

H\u00e1 muitos benef\u00edcios para a sa\u00fade de comer mais gorduras boas.<\/strong> Neste artigo, explicaremos as diferen\u00e7as entre as gorduras boas e as ruins:<\/p>

Gorduras ruins<\/h4>
  • Saturated fats<\/strong>Not all of the saturated fats are equally nasty. But these are the foods you should avoid when possible<\/strong>:
    • Butter<\/li>
    • High-fat Cheese<\/li>
    • High-fat meats (lamb, beef, pork)<\/li><\/ul><\/li>
    • Trans fats<\/strong>These fats are mainly presents in fried foods and packaged baked products, such as:
      • Baked goods<\/li>
      • Fried food<\/li>
      • Creamer and Margarine<\/li><\/ul><\/li><\/ul>

        Gorduras boas<\/h4>
        • Monounsaturated fats<\/strong>Monounsaturated fats must be used as much as possible to replace the bad fats<\/strong>. You can find monounsaturated fats in foods like:
          • Olive oil<\/li>
          • Peanut butter<\/li>
          • Avocados<\/li><\/ul><\/li>
          • Polyunsaturated fats<\/strong>They benefit your heart health.<\/strong> Like monounsaturated fats<\/strong>, they are also a great replacement for saturated fats and trans fats:
            • Corn oil<\/li>
            • Walnuts<\/li>
            • Fatty fish (tuna, salmon, sardines …)<\/li><\/ul><\/li><\/ul>

              Compartilhe-o<\/p>

              \"Several<\/figure>

              Reduza as gorduras ruins na sua dieta<\/h3>

              A fim de alcan\u00e7ar o seu metas de fitness<\/strong> e obter um melhor sa\u00fade<\/strong>, voc\u00ea deve reduzir o seu consumo de gorduras trans e gorduras saturadas<\/strong>. Para realizar essa tarefa, voc\u00ea ter\u00e1 que verificar os r\u00f3tulos dos alimentos para que voc\u00ea possa eliminar gorduras ruins de sua dieta.O objetivo aqui n\u00e3o \u00e9 cortar todas as gorduras, mas substituir as gorduras ruins por gorduras monoinsaturadas e gorduras poli-insaturadas**.<\/p>

              • Bad fats<\/strong>
                • Butter<\/li>
                • Eggs (good and bad fats)<\/li>
                • Whole milk<\/li>
                • Cheese<\/li><\/ul><\/li>
                • Good fats alternative<\/strong>
                  • Olive oil<\/li>
                  • Egg whites<\/li>
                  • Skimmed milk<\/li>
                  • Low-fat cheese<\/li><\/ul><\/li><\/ul>

                    Adicione mais gorduras boas na sua dieta<\/h3>

                    Voc\u00ea aprendeu muito sobre como evitar comer gorduras ruins<\/strong>. Agora vamos descobrir algumas dicas que v\u00e3o ajud\u00e1-lo a se tornar mais saud\u00e1vel:<\/p>

                    • Go nuts<\/strong>: Add nuts and<\/strong> seeds in your diet. They contain good fat<\/strong> and they are often rich in protein<\/strong> and fiber<\/strong>.<\/li><\/ul>
                      • Cook with olive oil<\/strong>: Replace your butter and your sunflower oil by olive oil<\/strong>. Use olive oil for stovetop cooking at medium heat and for dressing. Use canola oil<\/strong> if you’re cooking at high heat.<\/li><\/ul>
                        • Consume more avocados<\/strong>: Everybody loves avocados<\/strong> ! They are tasty and fill your stomach quickly, consume them in: salads, sandwiches or in an amazing home-made burritos.<\/li><\/ul>

                          N\u00e3o esque\u00e7a os \u00e1cidos graxos \u00d4mega-3<\/h3>

                          Os \u00e1cidos graxos \u00d4mega-3 s\u00e3o tipos de \u00e1cidos graxos insaturados:<\/p>

                          • Eicosapentaenic acid (EPA<\/strong>) and docosahexanoic acid (DHA<\/strong>) are found in fish.<\/li><\/ul>
                            • Alpha-linolenic acid (ALA<\/strong>) is found in plants<\/li><\/ul>

                              O corpo n\u00e3o pode produzi-los, \u00e9 por isso que eles s\u00e3o chamados \u00e1cidos graxos essenciais<\/strong>.Aqui est\u00e3o alguns Benef\u00edcios do \u00d4mega-3<\/strong> para o seu corpo:<\/p>

                              • Lower blood pressure<\/li><\/ul>
                                • Reduce the risk of heart diseases<\/li><\/ul>
                                  • Improve cholesterol levels<\/strong><\/li><\/ul>
                                    • Protect against memory loss and improve mental health<\/strong><\/li><\/ul>
                                      • Improve joint and bone health<\/li><\/ul>

                                        A lista de\u00a0benef\u00edcios do \u00f4mega-3<\/strong>\u00a0\u00e9 longo e estamos constantemente aprendendo novas vantagens.Como mencionamos antes, estes\u00a0\u00f4megas s\u00e3o essenciais,<\/strong>\u00a0o que significa que o corpo n\u00e3o pode produzi-los. \u00c9 importante consumir alimentos que contenham\u00a0\u00f4mega-3 e tome suplementos de \u00f3leo de peixe<\/strong>\u00a0para atender a esses requisitos. Compartilhe-o<\/p>

                                        \"Eggs\"<\/figure>

                                        Impactos das gorduras no colesterol<\/h3>

                                        Colesterol<\/strong> \u00e9 uma subst\u00e2ncia que seu corpo precisa para funcionar corretamente. No entanto, ter muito colesterol pode ter um impacto negativo na sua sa\u00fade.Existem dois tipos de colesterol:<\/p>

                                        • LDL cholesterol:<\/strong> is considered bad cholesterol. The goal is to keep the LDL levels low.<\/li><\/ul>
                                          • HDL cholesterol:<\/strong> is the good cholesterol,<\/strong> which removes LDL from the bloodstream and reduces the risk of heart conditions and diseases.<\/strong><\/li><\/ul>

                                            Pesquisas mostraram que o seu n\u00edveis de colesterol no sangue<\/strong> s\u00e3o influenciadas pelos tipos de gorduras que voc\u00ea consome.<\/p>

                                            Em Conclus\u00e3o<\/h3>

                                            Agora que voc\u00ea entende as diferen\u00e7as entre gorduras boas e gorduras ruins<\/strong>, vamos recapitular o que acabou de aprender:<\/p>

                                            • Fat is necessary for a healthy body<\/strong><\/li><\/ul>
                                              • Consume less trans fat and saturated fats (bad fats)<\/strong><\/li><\/ul>
                                                • Consume more monounsaturated fats and polyunsaturated fats (good fats)<\/strong><\/li><\/ul>
                                                  • Eat food and take supplements rich in essential omega-3s<\/strong><\/li><\/ul>
                                                    • To lower cholesterol you must eat healthier fats.<\/strong><\/li><\/ul>

                                                      Saud\u00e1vel \u00e9 o novo feliz!<\/p> ","protected":false},"excerpt":{"rendered":"

                                                      Descubra os benef\u00edcios para a sa\u00fade das gorduras boas Quando pensamos em\u00a0gordura, imaginamos um hamb\u00farguer com batatas fritas cobertas de […]<\/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":"pt","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":5941,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/posts\/4395","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/comments?post=4395"}],"version-history":[{"count":9,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/posts\/4395\/revisions"}],"predecessor-version":[{"id":17088,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/posts\/4395\/revisions\/17088"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/media\/4405"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/media?parent=4395"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/categories?post=4395"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/tags?post=4395"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}