{"id":2028,"date":"2016-07-25T09:30:07","date_gmt":"2016-07-25T08:30:07","guid":{"rendered":"https:\/\/nomen.es\/ca\/?p=2028"},"modified":"2016-07-22T10:25:39","modified_gmt":"2016-07-22T09:25:39","slug":"podem-viure-sense-colesterol-descobreix-com-mantenir-ho-ratlla","status":"publish","type":"post","link":"https:\/\/nomen.es\/ca\/podem-viure-sense-colesterol-descobreix-com-mantenir-ho-ratlla\/","title":{"rendered":"Podem viure sense colesterol? Descobreix com mantenir-ho a ratlla!"},"content":{"rendered":"

Per tenir un concepte correcte del colesterol<\/strong> \u00e9s important comen\u00e7ar dient que \u00e9s una subst\u00e0ncia essencial per a l’organisme<\/strong>, ja que ajuda al cos a sintetitzar hormones i vitamina D, \u00e9s imprescindible per formar bilis (subst\u00e0ncia necess\u00e0ria per digerir els greixos) i indispensable per al manteniment i la funcionalitat de les membranes cel\u00b7lulars. Totes aquestes subst\u00e0ncies essencials per a la vida i el manteniment de l’organisme no es podrien originar si no exist\u00eds el colesterol. Ara b\u00e9, l’altra cara de la moneda s\u00f3n les nombroses malalties causades per l’exc\u00e9s de colesterol, que \u00e9s un material que deteriora i embruta les nostres art\u00e8ries.<\/p>\n

ON ES TROBA EL COLESTEROL?<\/strong><\/h3>\n

El colesterol que es troba en sang procedeix de dues fonts:<\/p>\n

– Colesterol procedent de la dieta o colesterol exogen.<\/strong> Colesterol procedent de tot producte d’origen animal com la carn, el peix, els ous, la llet, el marisc i el formatge.<\/p>\n

– Colesterol que sintetitza al fetge o colesterol endogen.<\/strong> Al gran \u201claboratori org\u00e0nic\u201d que \u00e9s el fetge es pot formar aquesta subst\u00e0ncia imprescindible per a la vida a partir de precursors tan simples com poden ser els greixos, les prote\u00efnes o els hidrats de carboni.<\/p>\n

HI HA COLESTEROL BO I COLESTEROL DOLENT?<\/strong><\/h3>\n

El colesterol \u00e9s una subst\u00e0ncia grassa, insoluble en aigua, per aix\u00f2 necessita d’un vehicle (lipoprote\u00efnes) que ho transporti per la sang (mitj\u00e0 aqu\u00f3s).<\/p>\n

Les lipoprote\u00efnes (\u201cvehicles\u201d) m\u00e9s importants que t\u00e9 l’organisme per transportar el colesterol s\u00f3n dos:<\/p>\n

– LDL (tamb\u00e9 anomenat colesterol dolent).<\/strong> El colesterol que viatja amb el LDL \u00e9s considerat \u201cdolent\u201d perqu\u00e8 \u00e9s el que, en exc\u00e9s, es pot acumular en les parets dels gots sanguinis i comprometre el correcte funcionament del cor. Es recomana mantenir-ho per sota dels 100 mg\/dl.<\/p>\n

– HDL (tamb\u00e9 anomenat colesterol bo)<\/strong>. El colesterol que viatja amb el HDL \u00e9s considerat \u201cbo\u201d perqu\u00e8 recull el colesterol no utilitzat i ho retorna al fetge on \u00e9s eliminat, ajudant aix\u00ed a reduir el nivell de colesterol en sang. L’ideal \u00e9s tenir un nivell de HDL superior a 60 mg\/dl.<\/p>\n

COM HO DETECTEM?<\/strong><\/h3>\n

L’\u00fanica forma de saber si tenim o no exc\u00e9s de colesterol \u00e9s realitzant un an\u00e0lisi de sang. Per aix\u00f2 \u00e9s important fer-se una revisi\u00f3 m\u00e8dica una vegada a l’any, com a m\u00ednim. A Espanya, m\u00e9s de 6 milions d’espanyols estan diagnosticats d’exc\u00e9s de colesterol.<\/strong><\/p>\n

\"NOMEN_CuadroXColesterol_-cat\"<\/p>\n

I COM PUC MANTENIR-HO A RATLLA?<\/strong><\/h3>\n

– Mantenint un pes adequat.<\/strong> En cas contrari ser\u00e0 necessari realitzar una dieta per aprimar-se controlada per un dietista-nutricionista.<\/p>\n

– Seguint una dieta equilibrada, variada, suficient i sobretot saludable<\/strong>. Controlant especialment l’aportaci\u00f3 de greixos, havent de reduir sobretot les saturades (carns vermelles, embotits grassos, mantegues, pat\u00e9s\u2026) i augmentant les grasses mico i poliinsaturades (oli d’oliva, peix blau, fruita seca…).<\/p>\n

– Practicant activitat f\u00edsica de formar regular.<\/strong> Moure’s un m\u00ednim de 30 minuts cada dia i realitzar una activitat aer\u00f2bica m\u00ednim tres cops per setmana durant una hora (Per exemple: c\u00f3rrer, caminar, nedar, fer bicicleta\u2026).<\/p>\n

HI HA ALIMENTS QUE ENS AJUDIN A CONTROLAR-HO?<\/strong><\/h3>\n

Per descomptat! Hi ha aliments amb un efecte cardiosaludable que ens ajuden a controlar els nostres nivells de colesterol:<\/p>\n

– Oli d’oliva.<\/strong> Utilitzar l’oli d’oliva per cuinar i amanir t\u00e9 un efecte altament benefici\u00f3s, gr\u00e0cies a la seva aportaci\u00f3 en \u00e0cids grassos monoinsaturats (\u00e0cid oleic), vitamina E i fitosterols, tots ells compostos cardioprotectors.<\/p>\n

– La fruita seca en general i les nous en particular.<\/strong> Aquests aliments aporten un oli cardiosaludable i tenen una gran riquesa de minerals i subst\u00e0ncies antioxidants. A m\u00e9s, les nous tenen una aportaci\u00f3 interessant en omega-3 i contenen fitosterols, tots dos reconeguts pel seu paper en la reducci\u00f3 del colesterol. Introdueix 20 g de fruita seca al dia un m\u00ednim de cinc vegades durant la setmana!<\/p>\n

– El peix blau<\/strong>. Consumir peix blau (salm\u00f3, anxoves, aladrocs, sardines\u2026) de dues a tres vegades per setmana \u00e9s una bona opci\u00f3 per protegir la nostra salut arterial gr\u00e0cies a la seva aportaci\u00f3 en \u00e0cids grassos poliinsaturats (omega-3, DHA i EPA).<\/p>\n

– No oblidar les 5 racions de fruites, verdures i hortalisses al dia.<\/strong> S\u00f3n aliments pobres en greixos, poques calories i aporten antioxidants (vitamina C i carotens), que tenen un paper important per impedir les reaccions d’oxidaci\u00f3 i aix\u00ed evitar el risc de patir arteriosclerosis.<\/p>\n

En resum, si vols mantenir el teu colesterol a ratlla, nom\u00e9s has de cuidar la teva alimentaci\u00f3 potenciant el consum de peix, llegums, cereals integrals com l’arr\u00f2s integral<\/a>, fruita seca i verdures o fruites riques en fibra i realitzar activitat f\u00edsica de forma regular. No te la juguis amb la teva salut!<\/p>\n","protected":false},"excerpt":{"rendered":"

Per tenir un concepte correcte del colesterol \u00e9s important comen\u00e7ar dient que \u00e9s una subst\u00e0ncia essencial per a l’organisme, ja que ajuda al cos a sintetitzar hormones i vitamina D, \u00e9s imprescindible per formar bilis (subst\u00e0ncia necess\u00e0ria per digerir els greixos) i indispensable per al manteniment i la funcionalitat de les membranes cel\u00b7lulars. Totes aquestes […]<\/p>\n","protected":false},"author":2,"featured_media":2024,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[145,147],"tags":[50,51,60,62,91,95,99,133,150,183,272],"class_list":["post-2028","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trucs-i-consells","category-dieta-equilibrada-ca","tag-alimentacion-ca","tag-comida-ca","tag-alimentacio","tag-nutricio","tag-alimentos-ca","tag-nutricion-ca","tag-aliments","tag-dietista-nutricionista","tag-menjar","tag-colesterol","tag-greixos"],"acf":[],"yoast_head":"\nPodem viure sense colesterol? 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