{"id":4920,"date":"2019-06-14T12:33:18","date_gmt":"2019-06-14T10:33:18","guid":{"rendered":"https:\/\/nutricionistasbarcelona.es\/?p=4920"},"modified":"2019-06-14T12:33:18","modified_gmt":"2019-06-14T10:33:18","slug":"oli-doliva-en-dieta","status":"publish","type":"post","link":"https:\/\/nutricionistasbarcelona.es\/ca\/oli-doliva-en-dieta\/","title":{"rendered":"La import\u00e0ncia de l`oli d`oliva verge extra a la nostra dieta"},"content":{"rendered":"<p>L&#8217;oli d&#8217;oliva \u00e9s un aliment que <strong>forma part<\/strong> de la <a href=\"https:\/\/nutricionistasbarcelona.es\/ca\/la-dieta-mediterrania\/\">nostra dieta mediterr\u00e0nia<\/a>. T\u00e9 <strong>m\u00faltiples beneficis<\/strong> per a la nostra salut que a continuaci\u00f3 us anir\u00e9 explicant.<\/p>\n<p>M&#8217;agradaria remarcar la difer\u00e8ncia entre els olis. <strong>No \u00e9s el mateix<\/strong> l&#8217;oli d&#8217;oliva que el d&#8217;oliva verge o el d&#8217;oliva verge extra (AOVE).<\/p>\n<p><strong>L&#8217;Oli d&#8217;oliva<\/strong> \u2192 \u00e9s el resultat d&#8217;una barreja d&#8217;olis refinats i olis verges. Ha de tenir un grau d&#8217;acidesa que no sigui superior a l&#8217;1%.<\/p>\n<p><strong>L&#8217;Oli d&#8217;oliva verge<\/strong> \u2192 S&#8217;obt\u00e9 pel primer premsat en fred de les olives.<\/p>\n<p><strong>L&#8217;Oli d&#8217;oliva verge extra (AVOE)<\/strong> \u2192 \u00c9s el que est\u00e0 considerat de major qualitat, el que t\u00e9 el millor sabor i el seu color verd intens caracter\u00edstic. Aquest \u00a0es inferior a l&#8217;1% d&#8217;acidesa.<\/p>\n<p>Aquests tres olis<strong> contenen greixos monoinsaturats<\/strong> que protegeixen el nostre organisme. Per\u00f2 si ens fixem en l\u2019(AVOE), aquest \u00e9s el que t\u00e9 m\u00e9s quantitat d&#8217;antioxidants i m\u00e9s <a href=\"https:\/\/nutricionistasbarcelona.es\/ca\/beneficis-peix-blau\/\">omega 3<\/a> (greixos poliinsaturats) que la resta.<br \/>\n<!--more Continuar llegint--><\/p>\n<h2><strong>Beneficis de l&#8217;oli d&#8217;oliva verge extra en la nostra dieta.<\/strong><\/h2>\n<ul>\n<li>Ajuda a <strong>prevenir \u00a0malalties cardiovasculars<\/strong>, augmentant l\u2019 HDL (<a href=\"https:\/\/nutricionistasbarcelona.es\/ca\/colesterol-alt-perills\/\">Colesterol bo<\/a>) i disminuint el LDL (Colesterol dolent).<\/li>\n<li>Posseeix un alt contingut en <strong>antioxidants<\/strong> com s\u00f3n els Polifenols i la Vitamina E.<\/li>\n<li>Millora la circulaci\u00f3 sangu\u00ednia, ja que incrementa la vasodilataci\u00f3 arterial i d&#8217;aquesta manera <strong>ajuda a regular<\/strong> la tensi\u00f3 arterial.<\/li>\n<li>T\u00e9 un efecte <strong>antiinflamatori<\/strong> gr\u00e0cies a un compost anomenat oleocantal.<\/li>\n<li>Benefici\u00f3s quan hi ha restrenyiment ja que <strong>ajuda a lubrificar<\/strong> la mucosa intestinal.<\/li>\n<li>Millora el <strong>control de la glucosa<\/strong> en sang i si ja es t\u00e9 diabetis ajuda a controlar-la.<\/li>\n<li>Hi ha estudis on s&#8217;ha vist que ajuda a<strong> prevenir l&#8217;osteoporosi<\/strong> (p\u00e8rdua de massa \u00f2ssia)<\/li>\n<\/ul>\n<p>[actt mask=&#8221;L&#8217;oli d&#8217;oliva \u00e9s un aliment que forma part de la nostra dieta mediterr\u00e0nia. T\u00e9 m\u00faltiples beneficis per a la nostra salut&#8221; tweet=&#8221;L&#8217;oli d&#8217;oliva \u00e9s un aliment que forma part de la nostra dieta mediterr\u00e0nia. T\u00e9 m\u00faltiples beneficis per a la nostra salut&#8221; btn-text=&#8221;Twittejar&#8221; duration=&#8221;&#8221; delay=&#8221;&#8221; font=&#8221;poiret-one&#8221; anim=&#8221;none&#8221; template=&#8221;bbutton&#8221;]<\/p>\n<h2><strong>\u00a0<\/strong><strong>Quina \u00e9s la quantitat recomanada?<\/strong><\/h2>\n<p>Per <a href=\"https:\/\/nutricionistasbarcelona.es\/ca\/alimentacio-saludable\/\">gaudir d\u2019una alimentaci\u00f3 saludable<\/a>, la quantitat d&#8217;oli seria unes <strong>quatre cullerades soperes al dia<\/strong>. A m\u00e9s, si volem obtenir al m\u00e0xim tots els seus beneficis el millor \u00e9s consumir-lo en cru.<\/p>\n<p>Tamb\u00e9 es pot utilitzar en <strong>preparacions culin\u00e0ries<\/strong> com per exemple \u00a0els sofregits o els fregits. L\u2019oli d&#8217;oliva \u00e9s el que aguanta millor la temperatura i \u00e9s m\u00e9s dif\u00edcil que es cremi, evitant aix\u00ed l\u2019aparici\u00f3 de subst\u00e0ncies t\u00f2xiques perjudicials per a la nostra salut.<\/p>\n<p>L&#8217;oli d&#8217;oliva es pot prendre en totes les edats, des de ben petits fins a gent gran.<\/p>\n<p>Si tenim pensat <a href=\"https:\/\/nutricionistasbarcelona.es\/ca\/metodo-dietas\/\">fer una dieta d&#8217;aprimament<\/a>, haur\u00edem de reduir-lo a dues o tres cullerades al dia, ja que no deixa de ser un aliment bastant cal\u00f2ric.<\/p>\n<h2><strong>Quan pot perjudicar-nos?<\/strong><\/h2>\n<p>Tots els <strong>excessos s\u00f3n dolents<\/strong>, per molt benefici\u00f3s que sigui un aliment ha d&#8217;haver un l\u00edmit en el seu consum, ja que pot <strong>donar-nos uns efectes secundaris no desitjats<\/strong> com poden ser:<\/p>\n<ul>\n<li>Provocar una diarrea<\/li>\n<li>Un augment de pes<\/li>\n<li>En pacients medicats per a la hipertensi\u00f3 i la diabetis pot complicar el seu bon control.<\/li>\n<\/ul>\n<h2>La nostra opini\u00f3 al respecte<\/h2>\n<p>Com a dietistes &#8211; nutricionistes pensem que en una <a href=\"https:\/\/nutricionistasbarcelona.es\/ca\/fer-una-dieta-equilibrada\/\">dieta equilibrada<\/a> \u00e9s millor <strong>prioritzar els olis d&#8217;oliva<\/strong> sobretot l\u2019AOVE, per sobre de les mantegues, margarines i altres tipus de greixos saturats com l&#8217;oli de coco o de palma.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>L&#8217;oli d&#8217;oliva \u00e9s un aliment que forma part de la nostra dieta mediterr\u00e0nia. T\u00e9 m\u00faltiples beneficis per a la nostra salut que a continuaci\u00f3 us anir\u00e9 explicant. M&#8217;agradaria remarcar la difer\u00e8ncia entre els olis. No \u00e9s el mateix l&#8217;oli d&#8217;oliva que el d&#8217;oliva verge o el d&#8217;oliva verge extra (AOVE). L&#8217;Oli d&#8217;oliva \u2192 \u00e9s el [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":4918,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[43],"tags":[58,59,60],"class_list":["post-4920","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dieta-saludable","tag-oli","tag-oli-doliva","tag-oli-doliva-en-dieta"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>La import\u00e0ncia de l`oli d`oliva verge extra a la nostra dieta<\/title>\n<meta name=\"description\" content=\"L&#039;oli d&#039;oliva \u00e9s un aliment que forma part de la nostra dieta mediterr\u00e0nia. 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