{"id":2851,"date":"2017-05-29T08:18:28","date_gmt":"2017-05-29T07:18:28","guid":{"rendered":"https:\/\/nomen.es\/ca\/?p=2851"},"modified":"2017-05-29T08:18:28","modified_gmt":"2017-05-29T07:18:28","slug":"tot-els-fruits-secs","status":"publish","type":"post","link":"https:\/\/nomen.es\/ca\/tot-els-fruits-secs\/","title":{"rendered":"Tot sobre els fruits secs"},"content":{"rendered":"

Els fruits secs<\/strong>\u00a0s\u00f3n, des de fa milers d’anys, un aliment com\u00fa i saludable dins de l’alimentaci\u00f3 humana. S’han trobat texts inques on es parla dels cacauets i se sap, tamb\u00e9, que en l’antiga Gr\u00e8cia es consumien nous. Per\u00f2, quines propietats i beneficis ens aporta el consum d’aquest grup d’aliments?<\/p>\n

Els fruits secs s\u00f3n aliments molt energ\u00e8tics i s\u00f3n nomenats aix\u00ed, perqu\u00e8 tots ells presenten menys d’un 50% d’humitat en la seva composici\u00f3 natural.<\/p>\n

Dins d’aquest grup d’aliments cal distingir dos tipus:<\/p>\n

– Els fruits secs oleaginosos, com les nous, les avellanes, les ametlles, els anacards, els pistatxos, etc.<\/p>\n

– La fruita seca o deshidratada, com les orellanes, les prunes panses, els d\u00e0tils, les figues seques, etc.<\/p>\n

Caracter\u00edstiques nutricionals<\/h3>\n

Els fruits secs oleaginosos s\u00f3n aliments altament energ\u00e8tics i els seus nutrients m\u00e9s abundants s\u00f3n els l\u00edpids, principalment mono i poliinsaturats, les prote\u00efnes i els minerals. Contenen fibra i, segons el tipus de fruit, tamb\u00e9 poden aportar quantitats apreciables de vitamina E i algunes del grup B. D’altra banda, la fruita seca o deshidratada es caracteritza per ser font d’hidrats de carboni, principalment sucres, i minerals com el potassi, ferro o f\u00f2sfor.<\/p>\n

Quines propietats i beneficis ens aporta consumir fruits secs?<\/h3>\n

Els fruits secs oleaginosos s\u00f3n una font de nutrients amb efectes positius sobre la salut de les persones, per exemple, s\u00f3n rics en fibra. Aquesta t\u00e9 la capacitat, entre d’altres, de retardar l’absorci\u00f3 de sucre, el que pot ser benefici\u00f3s per prevenir certes malalties. A m\u00e9s, la fibra tamb\u00e9 pot ajudar a reduir l’absorci\u00f3 del colesterol i a generar sensaci\u00f3 de sacietat.<\/p>\n

D’altra banda, s\u00f3n rics en \u00e0cids grassos omega 3<\/strong>, sobretot les nous. Aquests s\u00f3n \u00e0cids grassos essencials, \u00e9s a dir, el nostre cos no \u00e9s capa\u00e7 de sintetitzar-los i hem obtenir-los a trav\u00e9s de la dieta. Als \u00e0cids grassos omega 3 se’ls atribueixen propietats que poden ser beneficioses per mantenir una \u00f2ptima salut cardiovascular.<\/p>\n

En aquest sentit, un estudi publicat a The Lancet Diabetis & Endocrinology, elaborat pel grup multic\u00e8ntric PREDIMED, conclou que “una Dieta Mediterr\u00e0nia suplementada amb fruits secs, concretament nous, pot reduir la incid\u00e8ncia d’esdeveniments cardiovasculars, comparat amb una dieta baixa en greix en persones amb alt risc cardiovascular<\/a>.”<\/p>\n

Els fruits secs\u00a0tamb\u00e9 aporten prote\u00efnes vegetals<\/strong>, motiu pel que es considera un aliment apropiat per complementar l’aportaci\u00f3 proteica en la dieta de les persones vegetarianes. A m\u00e9s, presenten un contingut apreciable de calci, mineral que contribueix al creixement i manteniment dels ossos<\/a>, sobretot les ametlles i les avellanes, de manera que representen una bona opci\u00f3 per ajudar a cobrir la quantitat recomanada d’aquest mineral entre persones que no consumeixen suficients lactis en el seu dia a dia. No obstant aix\u00f2, cal assenyalar que la biodisponibilitat del calci present en els fruits secs\u00a0\u00e9s menor a la dels lactis.<\/p>\n

Finalment, destacar que tamb\u00e9 contenen, segons el tipus de fruit sec, quantitats apreciables de vitamina I, alguna del grup B i minerals com el f\u00f2sfor, el magnesi o el ferro. Tots ells, nutrients necessaris per a un correcte funcionament del nostre organisme.<\/p>\n

Quina quantitat de fruits secs es recomana menjar?<\/h3>\n

El consum recomanat per la Societat Espanyola de Nutrici\u00f3 Comunit\u00e0ria (SENC) \u00e9s de 20-30g, \u00e9s a dir, un grapat a m\u00e0 tancada, de 3 a 7 vegades per setmana.<\/p>\n

Aquesta quantitat correspon aproximadament a:<\/p>\n

– 10-12 avellanes<\/p>\n

– 4-5 nous senceres (8-10 meitats)<\/p>\n

– 10-12 ametlles<\/p>\n

– 10 anacards<\/p>\n

– 10 nous de Macad\u00e0mia<\/p>\n

– 2 cullerades de pinyons<\/p>\n

– 25 festucs amb closca<\/p>\n

Ara b\u00e9, no es recomana prendre’ls amb sal, fregits o amb salses, ja que d’aquesta manera, la seva palatabilitat augmenta i, en conseq\u00fc\u00e8ncia, menjar-los en exc\u00e9s. A m\u00e9s de que aporten una quantitat excessiva de sal, durant el processat, poden apar\u00e8ixer p\u00e8rdues de certs minerals i vitamines.<\/p>\n

En conclusi\u00f3, els fruits secs, crus o lleugerament torrats i sense sal, ens aporten nombrosos beneficis sobre la salut del nostre organisme, per la seva gran varietat de nutrients<\/strong>. Sols o barrejats amb iogurt, llet o com a ingredient en els teus plats favorits, seran un complement perfecte a la teva dieta.<\/p>\n

T’animes a menjar la teva raci\u00f3 di\u00e0ria de fruits secs?<\/p>\n","protected":false},"excerpt":{"rendered":"

Els fruits secs\u00a0s\u00f3n, des de fa milers d’anys, un aliment com\u00fa i saludable dins de l’alimentaci\u00f3 humana. S’han trobat texts inques on es parla dels cacauets i se sap, tamb\u00e9, que en l’antiga Gr\u00e8cia es consumien nous. Per\u00f2, quines propietats i beneficis ens aporta el consum d’aquest grup d’aliments? Els fruits secs s\u00f3n aliments molt […]<\/p>\n","protected":false},"author":2,"featured_media":2849,"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":[147],"tags":[60,62,99,133,148,150,434],"class_list":["post-2851","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dieta-equilibrada-ca","tag-alimentacio","tag-nutricio","tag-aliments","tag-dietista-nutricionista","tag-aperitius","tag-menjar","tag-fruits-secs"],"acf":[],"yoast_head":"\nTot sobre els fruits secs - Nomen<\/title>\n<meta name=\"description\" content=\"Els fruits secs ens aporten nombrosos beneficis sobre la salut del nostre organisme, per la seva gran varietat de nutrients.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nomen.es\/ca\/tot-els-fruits-secs\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tot sobre els fruits secs - 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