Oleaginosas: O que são, Benefícios e Lista completa de fontes – Treino Mestre
Nossos alimentos são riquíssimos e se soubermos aproveita-los poderemos extrair o máximo de seus benefícios.
Contudo muitas informações ficam ocultas aos leitores e curiosos que buscam alternativas naturais para viver uma vida mais saudável e quem saber se livrar pelo menos um pouco dos medicamentos e drogas farmacêuticas.
Vamos saber mais sobre as oleaginosas e que benefícios podem nos trazer a curto e logo prazo?
Índice – Informações que você encontrará nesse artigo:
O que é Oleaginosa?
As sementes oleaginosas são plantas cultivadas especificamente para suas sementes ou frutas com alto teor de gordura.
As sementes oleaginosas são frutas ricas em ácidos graxos e pobres em água, algumas das quais podem ser extraídas com óleo.
Não deve ser confundido com oleaginosas, como sementes de girassol ou linhaça. Na prática, os frutos oleaginosos são naturalmente frutos secos, incluem: amêndoas, nozes (castanha de caju, nozes, macadâmia…), avelãs, pinhões e pistácios.
Não é por acaso que a palavra “oleaginosa” vem do latim oleum, que significa “óleo”: as sementes oleaginosas são alimentos vegetais dos quais o óleo é extraído.
Isso é inegável: sementes oleaginosas são alimentos calóricos devido ao seu alto teor de gordura.
No entanto, considerar os alimentos do ponto de vista das calorias é simplista demais, mesmo quando se tenta perder peso.
O importante é manter uma visão global estudando também as densidades nutricionais e os índices de saciedade de cada alimento.
Melhores fontes de Oleaginosas
Frutas Oleaginosas
1. As sementes oleaginosas são uma fonte de nutrientes
Sementes e nozes têm bom valor nutricional e completo de vitaminas B têm um papel essencial na conversão de hidratos de carbono, bem como as vitaminas E, que têm efeitos antioxidantes.
Além dessas vitaminas, as sementes oleaginosas contêm muitos minerais, como magnésio, ferro, potássio, fósforo e cálcio.
2. São Ricas em Fibras
As sementes oleaginosas, especialmente as sementes de chia (cerca de 34 g por 100 g) e o linho (cerca de 26 g por 100 g) são uma fonte muito boa de fibra .
A fibra é essencial para o trânsito intestinal adequado e boa digestão.
3. Ótima fonte de Proteína Vegetal
Sementes oleaginosas e oleaginosas são uma excelente fonte de proteína vegetal. O amendoim, por exemplo, contém cerca de 26 g de proteína por 100 g. Por isso também uma excelente fonte para estar presente na dieta.
As sementes de frutas e oleaginosas são, portanto, uma boa maneira de substituir a carne na dieta dos insumos proteicos.
4. Fonte de Gorduras Boas
Seus altos níveis de ácidos graxos monoinsaturados e ácidos graxos poli-insaturados os tornam aliados muito bons contra o colesterol, ajudando a manter um bom colesterol enquanto reduzem os níveis de colesterol ruim.
5. Aliada no emagrecimento e ganho de massa muscular
Por serem ricas e fibras como dissemos, e possuírem as famosas “gorduras boas”, as oleaginosas promovem saciedade, evitando que você coma besteiras entre as refeições e ainda mantem os hormônios “regulados”, além de auxiliar na hipertrofia, ajuda também a emagrecer.
Leia também:
+ Castanha-do-pará: 9 Benefícios, Propriedades e Consumo
+ 12 Benefícios do Amendoim e Consumo Recomendado
+ 18 Remédios para emagrecer que são naturais e não prejudicam a saúd
Qual o consumo recomendado por dia?
As sementes oleaginosas certamente têm muitos efeitos benéficos sobre a saúde, não abusam e uma mistura de cerca de 30 a 40 g por dia será suficiente para fornecer ao seu corpo o que ele precisa, sem excesso.
Para praticantes de musculação que visam hipertrofia ou até emagrecimento, o consumo pode chegar a 50g ou conforme orientação de um nutricionista.
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