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Alegerea meniului: Alimente bogate in proteine si sarace in grasimi

de WikiFood / 2011-03-04 | tag-uri: alimente, proteine, grasimi, configurare meniu

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Alegerea meniului: Alimente bogate in proteine si sarace in grasimi
Carnea rosie, carnea de pui, pestele, ouale si semintele sunt alimente care contin substante nutritive vitale pentru organism. Insa, unele alimente din aceasta grupa contin un numar mare de grasimi saturate si colesterol care pot afecta negativ sanatatea.

Substantele nutritive:
Carnea rosie, carnea de pui, pestele, fasolea si mazarea, ouale, nucile si semintele contin un numar mare de nutrienti, cum ar fi: proteinele, vitaminele B, vitamina E, fier, zinc si magneziu. 

Functiile proteinelor sunt de a hrani oasele, muschii, cartilajele, pielea si sangele. Proteinele fac parte din grupa celor trei nutrienti care furnizeaza aportul de calorii, pe langa grasimi si carbohidrati. 

Vitaminele B care se gasesc in aceste alimente ajuta corpul sa elibereze energia, joaca un rol vital in functionarea sistemului nervos, ajuta la formarea globulelor rosii si contruirea tesuturilor.

Vitamina E este un antioxidand care protejeaza vitamina A si acizii grasi care impiedica oxidarea celulelor.

Fierul transporta oxigenul in sange. Persoanele care au lipsa de fier, trebuie sa consume alimente cat mai bogate in fier alaturi de vitamina C, care ajuta la fixarea acestuia in organism.

Magneziul hraneste oasele si elibereaza energia din muschi.

Zincul este necesar pentru producerea reactiilor biochimice si intareste sistemul imunitar.

Beneficii asupra sanatatii

Dietele bogate in consumul de grasimi saturate cresc nivelul de colesterol din sange. Colesterolul rau pentru organism este LDL. Un nivel mare in organism al acesutui tip de colesterol creste riscul aparitiei bolilor de inima. Unele alimente dintre cele mentionate mai sus, cum ar fi carnea de vita, porc, oaie, carnatii, hot dog-ul, munca, salamul, anumite tipuri de carne de pui si rata, contin un numar mare de grasimi saturate. Prin urmare, aceste alimente trebuie consumate in cantitati mici. 

Trebuie evitat si consumul de oua si organe precum ficatul si maruntaiele, pentru ca contin un nivel mare de colestelor rau. 

Un aport mare de grasimi poate influenta un consum mai mare de calorii decat cel necesar.

Importanta consumului de peste, nuci si seminte

Multe persoane nu au o dieta variata, alegand sa mance foarte des produse din pui, porc sau vita. Este necesar, pentru o alimentatie sanatoasa, sa se consume si carne de peste, nuci si seminte, pentru ca contin grasimi monosaturate si polinesaturate. 

Unele tipuri de peste, cum ar fi somonul, pastravul si heringul contin acizi de tip omega 3, care sunt foarte sanatosi. Acizii te tip omega tip pe care ii contine pestele sunt denumiti EPA si DHA. 

Nucile si semintele sunt surse de acizi grasi necesari organismului iar semintele de floarea soarelui, migdalele si alunele contin vitamina E.

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