{"id":175,"date":"2024-12-18T12:43:39","date_gmt":"2024-12-18T12:43:39","guid":{"rendered":"https:\/\/thefootballbrain.ro\/blog\/?p=175"},"modified":"2024-12-18T12:43:39","modified_gmt":"2024-12-18T12:43:39","slug":"lipidele","status":"publish","type":"post","link":"https:\/\/thefootballbrain.ro\/blog\/2024\/12\/18\/lipidele\/","title":{"rendered":"Lipidele"},"content":{"rendered":"\n<p>Func\u021biile lipidelor : acest grup de substan\u021be are mai multe func\u021bii printre care:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cea energetic\u0103, un gram de gr\u0103sime ne aduce 9 calorii. Gr\u0103simea este cel mai caloric aliment pe care \u00eel putem consuma, prin compara\u021bie carbohidra\u021bii ne dau 4 calorii\/gram, la fel \u0219i proteinele.<\/li>\n\n\n\n<li>func\u021bie structural\u0103 , unele tipuri de lipide sunt parte din membrana celular\u0103<\/li>\n\n\n\n<li>func\u021bie de izolare \u0219i anume protejeaz\u0103 corpul de supra r\u0103cire<\/li>\n\n\n\n<li>func\u021bie de suport, de a proteja diferite organe<\/li>\n\n\n\n<li>func\u021bie de transport , sunt responsabile de transportul substan\u021belor solubile \u00een gr\u0103simi cum este cazul vitaminelor A, D, E \u0219i K<\/li>\n<\/ul>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lipidele sunt compu\u0219i organici cu o structur\u0103 chimic\u0103 variat\u0103, cu toate acestea au anumite propriet\u0103\u021bi fizico-chimice \u00een comun: sunt insolubile \u00een ap\u0103 \u0219i solubile \u00een solven\u021bi organici, de exemplu alcool , aceton\u0103 etc<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lipidele pot fi clasificate dup\u0103 mai multe criterii:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>dup\u0103 origine pot fi animale sau vegetale<\/li>\n\n\n\n<li>dup\u0103 consisten\u021ba la temperatura camerei pot fi gr\u0103simi sau uleiuri<\/li>\n\n\n\n<li>dup\u0103 compozi\u021bia chimic\u0103 pot fi:<\/li>\n<\/ol>\n\n\n\n<ul class=\"wp-block-list\">\n<li>lipide simple<\/li>\n\n\n\n<li>lipide complexe<\/li>\n\n\n\n<li>substan\u021be asociate sau derivate.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O alt\u0103 clasificare este \u00een func\u021bie de nivelul de satura\u021bie.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 nu sunt prezente duble leg\u0103turi atunci avem acizi gra\u0219i satura\u021bi, \u00eenseamn\u0103 c\u0103 fiecare atom de carbon este saturat cu atomi de hidrogen, exemple : uleiul de cocos, uleiul de palmier, unt, sm\u00e2nt\u00e2n\u0103.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acizii gra\u0219i cu dubl\u0103 leg\u0103tur\u0103 \u00eentre doi atomi de carbon sunt numi\u021bi acizi gra\u0219i mono nesatura\u021bi care sunt de obicei lichizi la temperatura camerei. Exemple ulei de m\u0103sline, ulei de rapi\u021b\u0103, ulei de caju.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acele lipide cu dou\u0103 sau mai multe duble leg\u0103turi sunt numite acizi gra\u0219i polinesatura\u021bi care de asemenea sunt lichide la temperatura camerei. Exemple uleiul de porumb, ulei de floarea soarelui, ulei din semin\u021be de bumbac.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen leg\u0103tur\u0103 cu diferitele tipuri de lipide se recomand\u0103 un echilibru \u00eentre gr\u0103simile saturate \u0219i cele polinesaturate care sunt esen\u021biale pentru organism.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen leg\u0103tur\u0103 cu acestea din urm\u0103 este important s\u0103 lu\u0103m \u00een calcul raportul dintre Omega 3 \u0219i Omega 6 care a sc\u0103zut semnificativ \u00een ultimele decenii \u0219i care are efecte adverse asupra func\u021bion\u0103rii organismului \u0219i deci au poten\u021bial real de a afecta performan\u021ba sportiv\u0103.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Important pentru sportivi este c\u0103 recent \u00een Rom\u00e2nia este disponibil\u0103 aceast\u0103 analiz\u0103 a raportului dintre Omega 6 \u0219i Omega 3 astfel \u00eenc\u00e2t sportivii pot avea o imagine clar\u0103 a raportul lui dintre aceste gr\u0103simi esen\u021biale polinesaturate \u0219i acest raport poate fi echilibrat prin practici nutri\u021bionale.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sursele alimentare bogate \u00een Omega 3 care sunt recomandate pentru sportivi sunt pe\u0219tii oceanici\/marini: macrou, sardin\u0103, hering, \u0219prot, hamsie, scrumbie.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sunt de evitat tonul \u0219i somonul de cresc\u0103torie, tonul din cauza con\u021binutului mare de mercur iar somonul de cresc\u0103torie din cauza alimenta\u021biei care este s\u0103rac\u0103 \u00een omega 3 \u0219i care are ca rezultat faptul ca nivelul de omega 3 este mult mai mic \u00een compara\u021bie cu somonul s\u0103lbatic.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uleiul de pe\u0219te(ulei de ficat de cod) \u0219i uleiul de krill sunt alternative sub form\u0103 de suplimente pentru acei sportivi care evit\u0103 sau consum\u0103 cantita\u021bi mici din speciile de pe\u0219te men\u021bionate mai sus.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Men\u021binerea balan\u021bei energetice, refacerea rezervelor intramusculare de trigliceride \u0219i aportul adecvat de acizi gra\u0219i esen\u021biali &#8211; to\u021bi ace\u0219ti factori au o mare importan\u021b\u0103 \u00een r\u00e2ndul sportivilor \u0219i justific\u0103 un aport mai mare de lipide.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen general recomand\u0103rile pentru sportivi sunt pentru consumul moderat de gr\u0103sime , circa 30% din totalul caloriilor zilnice.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Desigur, dincolo de aceste recomand\u0103ri generale, \u00een nutri\u021bia sportiv\u0103 personalizat\u0103 situa\u021bia este diferit\u0103: \u00een func\u021bie de compozi\u021bia corporal\u0103 a sportivului, de obiectivele acestuia, aportul de gr\u0103simi va fi modificat \u0219i corelat cu acest obiective.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru sportivii care au obiectiv s\u0103 reduc\u0103 gr\u0103simea corporal\u0103 este recomandat ca aportul de gr\u0103simi s\u0103 fie \u00eentre 0,5 &#8211; 1 g\/kg corp\/zi.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Baza pentru aceste recomand\u0103ri este c\u0103 studiile referitoare la sc\u0103derea \u00een greutate arat\u0103 c\u0103 persoanele care au avut mai mult succes \u00een sc\u0103derea \u00een greutate \u0219i apoi a men\u021bine aceast\u0103 greutate au fost acelea care au consumat mai pu\u021bin de 40 g de gr\u0103sime pe zi.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u0219adar c\u00e2nd vorbim despre consumul de lipide pentru sportivi este important s\u0103 fim aten\u021bi at\u00e2t la cantitate c\u00e2t \u0219i la calitate mai ales c\u0103 avem posibilitatea s\u0103 m\u0103sur\u0103m ambii parametri: gr\u0103simea corporal\u0103 \u0219i apoi raportul Omega 6\/Omega 3 \u0219i s\u0103 corect\u0103m dezechilibrele prin interven\u021bii nutri\u021bionale.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cazul lipidelor se potrive\u0219te foarte bine zicala: Multe ne sunt \u00eeng\u0103duite dar nu toate ne sunt de folos.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe cur\u00e2nd<\/p>\n\n\n\n<p>&amp;<\/p>\n\n\n\n<p>Spor \u00een toate cele bune!<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Leonard Munteanu<\/p>\n\n\n\n<p>Nutri\u021bie Sportiv\u0103<\/p>\n\n\n\n<p>0771 266 484<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Func\u021biile lipidelor : acest grup de substan\u021be are mai multe func\u021bii printre care: Lipidele sunt compu\u0219i organici cu o structur\u0103 chimic\u0103 variat\u0103, cu toate acestea au anumite propriet\u0103\u021bi fizico-chimice \u00een comun: sunt insolubile \u00een ap\u0103 \u0219i solubile \u00een solven\u021bi organici, de exemplu alcool , aceton\u0103 etc Lipidele pot fi clasificate dup\u0103 mai multe criterii: O [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":176,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-175","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fara-categorie"],"_links":{"self":[{"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/posts\/175","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/comments?post=175"}],"version-history":[{"count":1,"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/posts\/175\/revisions"}],"predecessor-version":[{"id":177,"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/posts\/175\/revisions\/177"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/media\/176"}],"wp:attachment":[{"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/media?parent=175"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/categories?post=175"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/tags?post=175"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}