Los ácidos grasos esenciales son aquellos que nuestro cuerpo no puede fabricar y necesita incorporarlos de manera externa.
Son imprescindibles porque forman parte de las membranas de las células corporales de la piel, del cerebro y de cada uno de nuestros órganos. Sumado a esto forman compuestos que realizan actividades dentro de nuestro organismo. Y además tienen una función energética, lo que hace que aporten calorías para realizar actividades de nuestra vida diaria.
Ambos tipos de ácidos grasos son poliinsaturados, si bien son esenciales, no otorgan los mismos beneficios a nuestra salud.
Existen dos tipos:
- Ácido Alfa linolénico (ALA) u Omega 3
- Ácido Linoleico (AL) u Omega 6
Los ácidos grasos omega 3 son un tipo de ácido graso insaturado que puede reducir la inflamación en todo el cuerpo. La inflamación puede generar daños severos en los vasos sanguíneos y provocar ECV (enfermedades cardiovasculares) y ACV (accidente cerebrovascular).
Dentro de los beneficios demostrados se encuentran:
- Disminuir los TG (triglicéridos)
- Reducir ligeramente la Presión Arterial
- Reducir la coagulación sanguínea
- Disminuir el riesgo de derrames cerebrales y de IC (Insuficiencia Cardíaca)
- Reducir los latidos irregulares del corazón
Los pescados grasos son los que contienen mayor cantidad de ácidos grasos omega 3, aunque también se encuentran en pequeñas cantidades en los mariscos. Según el contenido de ácidos grasos omega 3 los encontramos en caballa, arenque, salmón, el arenque, atún, bacalao, camarón, lenguado y merluza.
Además encontramos omega 3 en los frutos secos, algunas semillas como las de lino o chía, molidas.
El consumo excesivo de los ácidos grasos omega 6 está directamente relacionado con la disminución de todas las fracciones lipídicas del plasma, incluyendo los niveles de colesterol HDL, lo cual no es conveniente para nuestra salud cardiovascular. Son necesarios para algunas situaciones como cuando contraemos una lesión o una infección.
Los encontramos en semillas, granos y sus derivados, en especial en vegetales como aceite de maíz, soja o girasol.
Es fundamental el consumo de una alimentación rica en ambos tipos de ácidos grasos poliinsaturados, ya que se produce una notoria mejoría en nuestra salud, al ser parte de la estructura de la membrana celular estos ácidos son el sustrato para la síntesis de las prostragladinas, mediadoras en numerosos procesos biológicos. La proporción que cada persona debe consumir, debe ser evaluada por profesionales idóneos en el tema.
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verified meaning in hindi
sex nhật hiếp dâm trẻ em ấu dâm buôn bán vũ khí ma túy bán súng sextoy chơi đĩ sex bạo lực sex học đường tội phạm tình dục chơi les đĩ đực người mẫu bán dâm
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