Los ácidos grasos y el deporte: beneficios y cómo consumirlos

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En muchas ocasiones, los ácidos grasos y el deporte se consideraron palabras antagónicas. Esto se debe a que muchas personas consideran que las grasas -de las que forman parte los ácidos grasos- son enemigos fértiles del ejercicio, una dieta saludable y el bienestar general, pero esto está muy lejos de ser cierto.

La importante relación entre los ácidos grasos y el deporte

Los ácidos grasos y el deporte son elementos que deben mantener una estrecha relación. La razón de esto es que los ácidos grasos proporcionan el combustible que el cuerpo necesita para enfrentar los desafíos que surgen en la vida diaria.

Son nutrientes muy recomendables para un mejor rendimiento antes de una sesión de entrenamiento agotadora, ya que estos ácidos favorecen la absorción de oxígeno. De hecho, algunos tipos de grasa son tan o más importantes para el atleta como las proteínas.

Los ácidos grasos considerados esenciales cumplen una importante función de protección del sistema cardiovascular e inmunológico. Además, son extremadamente importantes para regular las funciones hormonales y reproductivas, así como para mejorar la respiración y la salud de las células del cuerpo.

Tipos de grasa

Las grasas son importantes y necesarias para mantener una dieta saludable y equilibrada. Sin embargo, es esencial diferenciar entre grasas buenas y malas para reducir el consumo de grasas nocivas.

De hecho, las grasas de origen vegetal y animal, a pesar de tener el mismo valor calórico, tienen importantes diferencias en sus características fisiológicas.

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Es importante determinar las diferencias entre los tipos de grasa y así poder seleccionar los que realmente contribuirán a la ingesta energética del cuerpo. En este sentido, las grasas pueden dividirse en dos grandes grupos: saturadas e insaturadas.

  • Las grasas saturadas son aquellas que son perjudiciales para la salud en general. Su consumo regular está asociado con un aumento del colesterol malo (LDL). Del mismo modo, también aumentan las posibilidades de desarrollar problemas cardíacos y algunos tipos de cáncer; por lo tanto, su consumo debe ser moderado.
  • Por otro lado, las grasas insaturadas son aquellas que pertenecen al grupo bueno . A diferencia de los anteriores, su consumo regular aporta beneficios para la salud, tales como: control de los niveles de colesterol (aumenta los niveles de colesterol HDL, el llamado colesterol bueno), aumento de la energía y prevención de enfermedades. Cabe señalar que las grasas insaturadas también pueden ser monoinsaturadas y poliinsaturadas.

Alimentos ricos en ácidos grasos buenos para el cuerpo

Peces

El pescado, especialmente el pescado azul, es uno de los alimentos más ricos en grasas insaturadas. El ácido graso ampliamente conocido como omega-3 se encuentra en grandes cantidades en este alimento. Es importante recordar que el omega-3 es un excelente aliado para controlar los niveles de colesterol en la sangre mala.

Las sardinas, el salmón, el arenque o el atún, entre otros pescados azules, son fuentes de omega 3. Así, este alimento no sólo ayuda a mantener una buena relación entre el consumo de ácidos grasos y los deportes practicados, sino también en el consumo de este otro nutriente.

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Aceite de oliva virgen extra

El aceite de oliva es uno de los alimentos clave en la saludable dieta mediterránea. Se puede utilizar de muchas maneras diferentes, pero es particularmente ideal para condimentar platos y ensaladas.

El aceite de oliva es un aliado maravilloso para prevenir enfermedades cardíacas. Además, también contiene altos niveles de vitamina E y fitosteroles, que también ayudan a controlar los niveles de colesterol. Sin embargo, debemos recordar que debemos evitar comerlo en frituras.

Aceite de girasol

Otro ingrediente esencial que no puede faltar en la cocina es el aceite de girasol. Está hecho de ácidos grasos poliinsaturados, que ayudan a reducir no sólo el colesterol, sino también los triglicéridos. Además, también tiene el efecto positivo de reducir la formación de coágulos de sangre.

Semillas oleaginosas

Las semillas oleaginosas también forman el otro grupo de alimentos que contienen ácidos grasos saludables . Su consumo, siempre que sea bajo en sal, es ampliamente recomendado por expertos en el campo de la nutrición.

Además, las semillas oleaginosas también son ideales para un bocadillo saludable o para combinar con ensaladas y otras comidas ligeras.

Los ácidos grasos y el deporte siempre deben mantener una buena relación. Lo más importante es aprender a diferenciar entre los tipos de grasa y así consumir regularmente las buenas y de forma moderada o esporádica las malas.

Es importante no despreciar el tema de las grasas, ya que son necesarias para que el cuerpo se desarrolle de forma saludable, especialmente cuando se realizan sesiones de entrenamiento intenso.

Contribuciones de Epicatechine a la salud y al rendimiento deportivo ¿Conoces la epicatequina? Te contamos todo sobre este interesante compuesto desde el punto de vista de la salud, así como del deporte, a seguir. Leer más »

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