{"id":11620,"date":"2025-07-30T09:00:58","date_gmt":"2025-07-30T06:00:58","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=11620"},"modified":"2025-08-14T14:20:50","modified_gmt":"2025-08-14T11:20:50","slug":"ghidul-complet-al-grasimilor-grasimi-sanatoase-vs-grasimi-nocive","status":"publish","type":"post","link":"https:\/\/sanovita.ro\/blog\/ghidul-complet-al-grasimilor-grasimi-sanatoase-vs-grasimi-nocive\/","title":{"rendered":"Gr\u0103simi s\u0103n\u0103toase vs. gr\u0103simi nocive: tipuri, diferen\u021be \u0219i alimente bogate \u00een gr\u0103simi bune"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Pentru mult timp, gr\u0103simile au fost asociate cu riscuri pentru s\u0103n\u0103tate \u0219i restric\u021bionate \u00een numeroase diete. \u00cens\u0103, \u00een realitate, gr\u0103simile reprezint\u0103 o component\u0103 esen\u021bial\u0103 a unei alimenta\u021bii echilibrate \u0219i contribuie la buna func\u021bionare a organismului. Nu cantitatea de gr\u0103sime este cea care genereaz\u0103 dezechilibre, ci contextul nutri\u021bional \u00een care aceasta este consumat\u0103 \u2013 \u00een special aportul total de calorii \u0219i tipul de gr\u0103simi ales.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Organismul uman are nevoie de gr\u0103simi pentru a sus\u021bine procese vitale: de la produc\u021bia de hormoni, la absorb\u021bia vitaminelor \u0219i p\u00e2n\u0103 la men\u021binerea s\u0103n\u0103t\u0103\u021bii celulare \u0219i cerebrale. Ceea ce conteaz\u0103 cu adev\u0103rat este calitatea gr\u0103similor din alimenta\u021bie. Alegerea gr\u0103similor s\u0103n\u0103toase, \u00een special a celor provenite din surse vegetale, poate contribui la men\u021binerea unui profil lipidic optim \u0219i la reducerea riscului de boli cardiovasculare.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00cen acest ghid, vei descoperi care sunt tipurile de gr\u0103simi, cum ac\u021bioneaz\u0103 ele \u00een corp, din ce alimente le po\u021bi ob\u021bine \u0219i care este rolul lor \u00een sus\u021binerea s\u0103n\u0103t\u0103\u021bii pe termen lung.<\/span><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_76 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Cuprins<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #00754a;color:#00754a\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #00754a;color:#00754a\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/sanovita.ro\/blog\/ghidul-complet-al-grasimilor-grasimi-sanatoase-vs-grasimi-nocive\/#de-ce-sunt-grasimile-esentiale-in-alimentatie\" >De ce sunt gr\u0103simile esen\u021biale \u00een alimenta\u021bie?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/sanovita.ro\/blog\/ghidul-complet-al-grasimilor-grasimi-sanatoase-vs-grasimi-nocive\/#rolul-grasimilor-sanatoase-in-organism\" >Rolul gr\u0103similor s\u0103n\u0103toase \u00een organism<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/sanovita.ro\/blog\/ghidul-complet-al-grasimilor-grasimi-sanatoase-vs-grasimi-nocive\/#cate-tipuri-de-grasimi-exista\" >C\u00e2te tipuri de gr\u0103simi exist\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/sanovita.ro\/blog\/ghidul-complet-al-grasimilor-grasimi-sanatoase-vs-grasimi-nocive\/#mituri-despre-grasimi\" >Mituri despre gr\u0103simi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/sanovita.ro\/blog\/ghidul-complet-al-grasimilor-grasimi-sanatoase-vs-grasimi-nocive\/#cum-citesti-corect-eticheta-produselor-alimentare\" >Cum cite\u0219ti corect eticheta produselor alimentare<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/sanovita.ro\/blog\/ghidul-complet-al-grasimilor-grasimi-sanatoase-vs-grasimi-nocive\/#retete-simple-cu-grasimi-bune-pentru-mese-echilibrate-si-sanatoase\" >Re\u021bete simple cu gr\u0103simi bune, pentru mese echilibrate \u0219i s\u0103n\u0103toase<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/sanovita.ro\/blog\/ghidul-complet-al-grasimilor-grasimi-sanatoase-vs-grasimi-nocive\/#include-grasimile-sanatoase-in-alimentatia-zilnica-in-mod-natural-cu-ajutorul-ingredientelor-de-la-sanovita\" >Include gr\u0103simile s\u0103n\u0103toase \u00een alimenta\u021bia zilnic\u0103, \u00een mod natural, cu ajutorul ingredientelor de la SanoVita!<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"de-ce-sunt-grasimile-esentiale-in-alimentatie\"><\/span><span style=\"font-weight: 400;\">De ce sunt gr\u0103simile esen\u021biale \u00een alimenta\u021bie?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Gr\u0103simile se reg\u0103sesc, \u00een mod natural, \u00een majoritatea alimentelor &#8211; \u00een nuci, semin\u021be, leguminoase, avocado, uleiuri presate la rece. \u00cen natur\u0103, ele reprezint\u0103 o form\u0103 inteligent\u0103 de stocare a energiei, sus\u021bin\u00e2nd dezvoltarea \u0219i supravie\u021buirea at\u00e2t a plantelor, c\u00e2t \u0219i a animalelor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00cen contextul actual, \u00een care grija pentru alimenta\u021bia echilibrat\u0103 cre\u0219te, este important s\u0103 \u00een\u021belegem c\u0103 nu toate gr\u0103simile sunt la fel. Unele contribuie activ la starea de bine \u0219i la prevenirea bolilor cronice, altele &#8211; \u00een special cele ultraprocesate sau transformate industrial &#8211; pot afecta s\u0103n\u0103tatea dac\u0103 sunt consumate \u00een exces.<\/span><\/p>\n<p><iframe style=\"width: 100%; border: none; height: 530px;\" title=\"Abonare newsletter\" src=\"https:\/\/sanovita.ro\/content\/abonare-newsletter-39?content_only=1\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<h2><span class=\"ez-toc-section\" id=\"rolul-grasimilor-sanatoase-in-organism\"><\/span><span style=\"font-weight: 400;\">Rolul gr\u0103similor s\u0103n\u0103toase \u00een organism<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">F\u0103r\u0103 gr\u0103simi, organismul nu ar putea func\u021biona \u00een mod optim. Ele nu sunt doar o surs\u0103 de energie, ci \u0219i o verig\u0103 vital\u0103 \u00een multe procese fiziologice.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>sunt o surs\u0103 de energie: <\/b><span style=\"font-weight: 400;\">organismul t\u0103u folose\u0219te gr\u0103simile consumate \u0219i cele produse din al\u021bi nutrien\u021bi din corp pentru a func\u021biona corect \u0219i a te proteja de frig;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>asigura depozite de energie: <\/b><span style=\"font-weight: 400;\">caloriile suplimentare care vin din gr\u0103simi (la fel c\u0103 cele care vin cin carbohidra\u021bi \u0219i proteine) \u0219i nu sunt folosite imediat sunt convertite \u00een trigliceride (lipide) \u0219i depozitate \u00een corp (sub form\u0103 de \u021besut adipos), fiind eliberate \u00eentre mese pentru a-\u021bi da energie;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>sunt o surs\u0103 de acizi gra\u0219i esen\u021biali (acid linolenic\/Omega-3 \u0219i acid linoleic\/Omega-6): <\/b><span style=\"font-weight: 400;\">nu pot fi produ\u0219i de corp, trebuie s\u0103 provin\u0103 din alimenta\u021bie, \u0219i sunt esen\u021biali pentru func\u021bionarea \u0219i dezvoltarea celular\u0103, cerebral\u0103, controlul inflama\u021biei \u0219i coagularea sangvin\u0103;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>ajut\u0103 la func\u021bionarea nervilor \u0219i creierului:<\/b><span style=\"font-weight: 400;\"> creierul con\u021bine 60% gr\u0103simi, iar mielin\u0103 care \u00eenconjoar\u0103 celulele nervoase este compus\u0103 din gr\u0103simi;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u00ee\u021bi men\u021bin pielea \u0219i \u021besuturile s\u0103n\u0103toase: <\/b><span style=\"font-weight: 400;\">toate membranele celulare con\u021bin gr\u0103simi<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>permit absorb\u021bia de vitamine: <\/strong>vitaminele A, D, K \u0219i E sunt solubile \u00een gr\u0103simi, fiind absorbite \u00een fluxul sangvin doar cu ajutorul acestora din urm\u0103;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>contribuie la crearea de hormoni vitali: <\/b><span style=\"font-weight: 400;\">ace\u0219tia regleaz\u0103 multe dintre procesele corporale.<\/span><\/li>\n<\/ul>\n<blockquote class=\"td_quote_box td_box_center\">\n<p style=\"text-align: justify;\"><span style=\"color: #008000;\"><strong><em>\u0218tiai c\u0103, atunci c\u00e2nd faci sport, corpul utilizeaz\u0103 ini\u021bial caloriile din carbohidra\u021bii m\u00e2nca\u021bi, iar dup\u0103 20 de minute \u00eencepe s\u0103 consume calorii din gr\u0103simi?<\/em><\/strong><\/span><\/p>\n<\/blockquote>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"cate-tipuri-de-grasimi-exista\"><\/span><span style=\"font-weight: 400;\">C\u00e2te tipuri de gr\u0103simi exist\u0103?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Gr\u0103simile pot fi saturate (\u201erele\u201d, tind s\u0103 fie solide la temperatura camerei \u0219i ridic\u0103 nivelul colesterolului \u201er\u0103u\u201d \u0219i riscul de boli cardiovasculare \u0219i de inima) sau nesaturate (\u201ebune\u201d, tind s\u0103 fie lichide la temperatura camerei, pot sc\u0103dea nivelul colesterolului \u201er\u0103u\u201d, al trigliceridelor, riscul de boli cardiovasculare, oferind corpului acizii esen\u021biali gra\u0219i pe care nu \u00eei poate produce singur).<\/span><\/p>\n<p style=\"text-align: center;\"><strong>Cite\u0219te mai multe din ghidul nostru despre <a href=\"https:\/\/sanovita.ro\/blog\/totul-despre-colesterol-tipuri-factori-de-risc-si-cum-pastrezi-nivelul-optim\/\">colesterol, tipuri \u0219i factori de risc<\/a>.<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-11621 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2019\/03\/Tipuri-de-grasimi-741x417.png\" alt=\"Tipuri de grasimi\" width=\"640\" height=\"360\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/03\/Tipuri-de-grasimi-741x417.png 741w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/03\/Tipuri-de-grasimi-324x182.png 324w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/03\/Tipuri-de-grasimi-768x432.png 768w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/03\/Tipuri-de-grasimi.png 900w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Majoritatea alimentelor sunt o combina\u021bie de acizi gra\u0219i de diverse tipuri, \u00een propor\u021bii diferite. Pentru o via\u021b\u0103 s\u0103n\u0103toas\u0103, medicii speciali\u0219ti recomand\u0103 includerea c\u00e2t mai des \u00een alimenta\u021bie a gr\u0103similor nesaturate (mono- \u0219i poli-), consumul c\u00e2t mai rar al gr\u0103similor s\u0103turate \u0219i eliminarea din alimenta\u021bie a gr\u0103similor trans. Cele 4 tipuri de gr\u0103simi diferite sunt:<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>gr\u0103simile mononesaturate<\/b><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>gr\u0103simile polinesaturate<\/b><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>gr\u0103simile saturate<\/b><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>gr\u0103simile trans\/hidrogenate<\/b><\/li>\n<\/ul>\n<blockquote class=\"td_quote_box td_box_center\">\n<p style=\"text-align: justify;\"><span style=\"color: #008000;\"><strong><em>\u0218tiai c\u0103 uleiul de palmier este compus\u00a050% din gr\u0103sime saturat\u0103, 40% din gr\u0103sime mononesaturata \u0219i 10% din gr\u0103sime polinesaturata?<\/em><\/strong><\/span><\/p>\n<\/blockquote>\n<h3><span style=\"font-weight: 400;\">Ce trebuie s\u0103 \u0219tii despre gr\u0103simile mononesaturate<\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Gr\u0103simile mononesaturate sunt principalele tipuri de gr\u0103simi nesaturate \u0219i sunt considerate \u201ebune\u201d, pentru c\u0103 sunt cele mai eficiente c\u00e2nd vine vorba despre sc\u0103derea nivelului total de colesterol \u201er\u0103u\u201d. Consumate cu modera\u021bie, \u00een locul gr\u0103similor s\u0103turate \u0219i trans, au un efect benefic asupra inimii \u0219i ajut\u0103 celulele corpului s\u0103 r\u0103m\u00e2n\u0103 s\u0103n\u0103toase.<\/span><\/p>\n<p style=\"text-align: justify;\"><strong><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-11632\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2019\/03\/masline.jpg\" alt=\"grasimi sanatoase\" width=\"697\" height=\"463\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/03\/masline.jpg 600w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/03\/masline-324x215.jpg 324w\" sizes=\"auto, (max-width: 697px) 100vw, 697px\" \/><\/strong><\/p>\n<p><b>Exemple de alimente bogate \u00een gr\u0103simi mononesaturate:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sanovita.ro\/ulei-presat-la-rece-din-sem-floarea-soarelui-1l-328.html?utm_medium=blog&amp;utm_source=retetablog-ghidul-complet-al-grasimilor-grasimi-sanatoase-vs-grasimi-nocive\"><span style=\"font-weight: 400;\">ulei de floarea-soarelui<\/span><\/a><span style=\"font-weight: 400;\">, de m\u0103sline, de r\u0103pit\u0103, de canola, de arahide, de sofranel,<\/span><a href=\"https:\/\/www.sanovita.ro\/ulei-de-susan-presat-la-rece-250ml-724.html?utm_medium=blog&amp;utm_source=retetablog-ghidul-complet-al-grasimilor-grasimi-sanatoase-vs-grasimi-nocive\"><span style=\"font-weight: 400;\"> de susan<\/span><\/a><span style=\"font-weight: 400;\">, de migdale, de boabe de mu\u0219tar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">alune, alune de p\u0103dure, nuci, migdale, caju, <\/span><a href=\"https:\/\/sanovita.ro\/fistic-crud-150g-473.html\"><span style=\"font-weight: 400;\">fistic<\/span><\/a><span style=\"font-weight: 400;\">, nuci de Macadamia \u0219i pecan<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">semin\u021be de pin, de in, de chia, de coriandru, de mu\u0219tar, de \u021belin\u0103<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sanovita.ro\/unt-de-alune-pasta-de-alune-cremoasa-375g-436.html?utm_medium=blog&amp;utm_source=retetablog-ghidul-complet-al-grasimilor-grasimi-sanatoase-vs-grasimi-nocive\"><span style=\"font-weight: 400;\">unt de arahide<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">m\u0103sline<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sanovita.ro\/tofuplus-masline-200g-445.html?utm_medium=blog&amp;utm_source=retetablog-ghidul-complet-al-grasimilor-grasimi-sanatoase-vs-grasimi-nocive\"><span style=\"font-weight: 400;\">tofu<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">mu\u0219tar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">fasole<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ro\u0219ii uscate<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sanovita.ro\/blog\/reteta-de-humus-clasic\/\"><span style=\"font-weight: 400;\">humus<\/span><\/a><\/li>\n<\/ul>\n<style>\n            \/* container *\/\n            .product-cards-container {\n                display: flex;\n                flex-wrap: wrap;\n                margin: -10px;\n                margin-bottom: 30px;\n                justify-content: space-evenly;\n            }\n\n            \/* each card *\/\n            .product-card {\n                display: flex;\n                flex-direction: column;\n                align-items: center;\n                width: calc(33% - 20px);\n                margin: 10px;\n                box-sizing: border-box;\n                text-align: center;\n                padding: 0px;\n                background: #fff;\n                min-width: 150px;\n                max-width: 270px;\n                \/* you can force a fixed height if you like:\n                   height: 380px; *\/\n            }\n            .product-card a:hover {\n                text-decoration: none !important;\n            }\n\n            \/* image area *\/\n            .product-image {\n                width: 100%;\n                margin-bottom: 15px;\n                display: flex;\n                align-items: center;\n                justify-content: center;\n            }\n            .product-image img {\n                max-width: 100%;\n                height: auto;\n                display: block;\n            }\n\n            \/* title *\/\n            .product-title {\n                color: #00754a;\n                font-weight: 700;\n                text-transform: uppercase;\n                font-size: 1em;\n                margin: 0 0 15px;\n                line-height: 1.2em;\n                display: -webkit-box;\n                -webkit-line-clamp: 2;\n                -webkit-box-orient: vertical;\n                overflow: hidden;\n                text-overflow: ellipsis;\n                height: 3.4em; \/* exactly two lines of text *\/\n            }\n\n            \/* button *\/\n            .product-button {\n                display: inline-block;\n                padding: 0.6em 1.4em;\n                border-radius: 30px;\n                background: transparent;\n                color: #00754a;\n                border: solid 1px #f3848d;\n                text-transform: uppercase;\n                font-weight: 600;\n                font-size: 0.9em;\n                transition: background 0.3s, color 0.3s;\n            }\n            .product-button:hover {\n                background: #00754a !important;\n                border-color: #00754a !important;\n                color: #fff !important;\n            }\n        <\/style><div class=\"product-cards-container\"> <div class=\"product-card\"><div class=\"product-image\"><a href=\"https:\/\/sanovita.ro\/tofuplus-natur-sterilizat-200g-1375.html\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/sanovita.ro\/2847-medium_default\/tofuplus-natur-sterilizat-200g.jpg\" alt=\"Tofu natur sterilizat\"><\/a><\/div><h3 class=\"product-title\"><a href=\"https:\/\/sanovita.ro\/tofuplus-natur-sterilizat-200g-1375.html\" target=\"_blank\">Tofu natur sterilizat<\/a><\/h3><a class=\"product-button\" href=\"https:\/\/sanovita.ro\/tofuplus-natur-sterilizat-200g-1375.html\" target=\"_blank\">DETALII PRODUS<\/a><\/div><div class=\"product-card\"><div class=\"product-image\"><a href=\"https:\/\/sanovita.ro\/unt-de-arahide-fara-zahar-1128.html\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/sanovita.ro\/2601-medium_default\/unt-de-arahide-fara-zahar.jpg\" alt=\"Unt de arahide f\u0103r\u0103 zah\u0103r\"><\/a><\/div><h3 class=\"product-title\"><a href=\"https:\/\/sanovita.ro\/unt-de-arahide-fara-zahar-1128.html\" target=\"_blank\">Unt de arahide f\u0103r\u0103 zah\u0103r<\/a><\/h3><a class=\"product-button\" href=\"https:\/\/sanovita.ro\/unt-de-arahide-fara-zahar-1128.html\" target=\"_blank\">DETALII PRODUS<\/a><\/div> <\/div>\n<h3 style=\"text-align: left;\"><span style=\"font-weight: 400;\">Ce trebuie s\u0103 \u0219tii despre gr\u0103simile polinesaturate<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Gr\u0103simile polinesaturate sunt \u0219i ele benefice organismului t\u0103u, con\u021bin\u00e2nd acizi gra\u0219i esen\u021biali care nu pot fi sintetizate de corp: Omega-3 (care sus\u021bin s\u0103n\u0103tatea inimii \u0219i a creierului, lupta cu inflamatia, ajut\u0103 dezvoltarea fetal\u0103, combat depresia) \u0219i Omega-6 (care scad riscul de cancer, de boli de inima \u0219i nivelul colesterolului \u201er\u0103u\u201d \u0219i ridic\u0103 nivelul colesterolului \u201ebun\u201d).<\/span><\/p>\n<p style=\"text-align: justify;\"><strong><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-11634\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2019\/03\/migdale.jpg\" alt=\"grasimi saturate\" width=\"703\" height=\"497\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/03\/migdale.jpg 600w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/03\/migdale-324x229.jpg 324w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/03\/migdale-100x70.jpg 100w\" sizes=\"auto, (max-width: 703px) 100vw, 703px\" \/><b>Exemple de alimente bogate \u00een gr\u0103simi polinesaturate:<\/b><br \/>\n<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ulei de sofranel, de samburi de struguri, de soia, de porumb, de floarea-soarelui, de r\u0103pit\u0103<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sanovita.ro\/seminte-de-floarea-soarelui-500g-224.html?utm_medium=blog&amp;utm_source=retetablog-ghidul-complet-al-grasimilor-grasimi-sanatoase-vs-grasimi-nocive\"><span style=\"font-weight: 400;\">semin\u021be de floarea-soarelui<\/span><\/a><span style=\"font-weight: 400;\">, de <\/span><a href=\"https:\/\/sanovita.ro\/seminte-de-chia-200g-1657.html\"><span style=\"font-weight: 400;\">chia<\/span><\/a><span style=\"font-weight: 400;\">, de pin,<\/span><a href=\"https:\/\/www.sanovita.ro\/seminte-de-in-300g-131.html?utm_medium=blog&amp;utm_source=retetablog-ghidul-complet-al-grasimilor-grasimi-sanatoase-vs-grasimi-nocive\"><span style=\"font-weight: 400;\"> de in<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.sanovita.ro\/seminte-de-canepa-decorticate-500g-153.html?utm_medium=blog&amp;utm_source=retetablog-ghidul-complet-al-grasimilor-grasimi-sanatoase-vs-grasimi-nocive\"><span style=\"font-weight: 400;\"> de c\u00e2nep\u0103<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.sanovita.ro\/seminte-de-susan-nedecorticat100g-705.html?utm_medium=blog&amp;utm_source=retetablog-ghidul-complet-al-grasimilor-grasimi-sanatoase-vs-grasimi-nocive\"><span style=\"font-weight: 400;\"> de susan<\/span><\/a><span style=\"font-weight: 400;\">, de mac<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">nuci, fistic, nuci pecan, braziliene, <\/span><a href=\"https:\/\/sanovita.ro\/migdale-premium-crude-300g-1211.html\"><span style=\"font-weight: 400;\">migdale<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/sanovita.ro\/caju-crud-150g-692.html\"><span style=\"font-weight: 400;\">caju<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/sanovita.ro\/alune-de-padure-1127.html\"><span style=\"font-weight: 400;\">alune de p\u0103dure<\/span><\/a><span style=\"font-weight: 400;\">, alune<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/sanovita.ro\/tofuplus-sare-sterilizat-200g-1377.html\"><span style=\"font-weight: 400;\">tofu<\/span><\/a><span style=\"font-weight: 400;\">, soia, edamame,<\/span><a href=\"https:\/\/www.sanovita.ro\/eco-lapte-de-soia-fara-zahar-1l-769.html?utm_medium=blog&amp;utm_source=retetablog-ghidul-complet-al-grasimilor-grasimi-sanatoase-vs-grasimi-nocive\"><span style=\"font-weight: 400;\"> lapte de soia<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">tahini, <\/span><a href=\"https:\/\/sanovita.ro\/unt-de-arahide-fara-zahar-1128.html\"><span style=\"font-weight: 400;\">unt de arahide<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">fasole, <\/span><a href=\"https:\/\/sanovita.ro\/linte-verde-intreaga-1-kg-198.html\"><span style=\"font-weight: 400;\">linte<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">busuioc proasp\u0103t<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">capere<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">paprika, piper ro\u0219u, cui\u0219oare, oregano \u0219i tarhon uscate<\/span><\/li>\n<\/ul>\n<div class=\"product-cards-container\"> <div class=\"product-card\"><div class=\"product-image\"><a href=\"https:\/\/sanovita.ro\/seminte-de-chia-200g-1657.html\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/sanovita.ro\/2839-medium_default\/seminte-de-chia-200g.jpg\" alt=\"Semin\u021be de chia\"><\/a><\/div><h3 class=\"product-title\"><a href=\"https:\/\/sanovita.ro\/seminte-de-chia-200g-1657.html\" target=\"_blank\">Semin\u021be de chia<\/a><\/h3><a class=\"product-button\" href=\"https:\/\/sanovita.ro\/seminte-de-chia-200g-1657.html\" target=\"_blank\">DETALII PRODUS<\/a><\/div><div class=\"product-card\"><div class=\"product-image\"><a href=\"https:\/\/sanovita.ro\/seminte-de-canepa-decorticate-200g-1664.html\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/sanovita.ro\/2959-medium_default\/seminte-de-canepa-decorticate-200g.jpg\" alt=\"semin\u021be de c\u00e2nep\u0103 decorticate\"><\/a><\/div><h3 class=\"product-title\"><a href=\"https:\/\/sanovita.ro\/seminte-de-canepa-decorticate-200g-1664.html\" target=\"_blank\">semin\u021be de c\u00e2nep\u0103 decorticate<\/a><\/h3><a class=\"product-button\" href=\"https:\/\/sanovita.ro\/seminte-de-canepa-decorticate-200g-1664.html\" target=\"_blank\">DETALII PRODUS<\/a><\/div> <\/div>\n<h3><span style=\"font-weight: 400;\">Ce trebuie s\u0103 \u0219tii despre gr\u0103simile saturate<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Gr\u0103simile saturate sunt considerate gr\u0103simi \u201erele\u201d deoarece ridic\u0103 nivelul de colesterolului \u201er\u0103u\u201d din s\u00e2nge \u0219i cresc riscul de boli de inima \u0219i accident vascular cerebral. Maxim 10% din caloriile zilnice totale ar trebui s\u0103 provin\u0103 din gr\u0103simi saturate, dar cel mai bine ar fi s\u0103 \u021binte\u0219ti spre doar 5-6%; cu alte cuvinte, din 2.000 de kcal\/zi doar 120 (adic\u0103 \u00een jur de 13 g) trebuie s\u0103 fie gr\u0103simi s\u0103turate!<\/span><\/p>\n<p style=\"text-align: justify;\"><strong><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-11637\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2019\/03\/inghetata.jpg\" alt=\"grasimi\" width=\"663\" height=\"442\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/03\/inghetata.jpg 600w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/03\/inghetata-324x216.jpg 324w\" sizes=\"auto, (max-width: 663px) 100vw, 663px\" \/><\/strong><\/p>\n<p style=\"text-align: justify;\"><strong>Exemple de alimente bogate in grasimi saturate:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">carne de pui \u0219i de ra\u021b\u0103 (cu piele), de vit\u0103, de miel, de porc, procesat\u0103 (c\u00e2rna\u021bi, salam)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">unt, untur\u0103<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ou\u0103<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">produse lactate din lapte gras (cheddar, feta, brie, mozzarella, ricotta, sm\u00e2nt\u00e2n\u0103, lapte, iaurt, \u00eenghe\u021bat\u0103)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ulei de palmier, ulei de cocos<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">lapte de cocos, crem\u0103 de cocos<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ciocolat\u0103 menaj, cacao, bomboane de ciocolat\u0103<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">biscui\u021bi, pr\u0103jituri, produse de patiserie din comer\u021b<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: left;\"><span style=\"font-weight: 400;\">Ce trebuie s\u0103 \u0219tii despre gr\u0103simile trans<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Gr\u0103simile trans (sau hidrogenate ori par\u021bial hidrogenate) trebuie evitate c\u00e2t de mult posibil, fiind cele mai nocive! O alimenta\u021bie bogat\u0103 \u00een gr\u0103simi trans are drept consecin\u021b\u0103 cre\u0219terea nivelului colesterolului \u201er\u0103u\u201d, sc\u0103derea nivelului colesterolului \u201ebun\u201d \u0219i risc crescut de boli de inima, accident vascular cerebral \u0219i<\/span><a href=\"https:\/\/www.sanovita.ro\/blog\/diabet-de-tip-2-sfaturi-alimentare-si-reguli-utile\/\"> <b>diabet de tip 2<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gr\u0103simile trans sunt fie create de bacteriile din stomacul rumegatoarelor (apar natural \u00een produsele de origine animal\u0103, dar nu sunt destule studii legate de efectul lor asupra alimenta\u021biei umane), fie create industrial (prin hidrogenarea sau dezodorizarea gr\u0103similor \u0219i uleiurilor, care le transform\u0103 din lichide \u00een solide; sunt folosite pentru c\u0103 m\u0103resc termenul de expirare, \u00eembun\u0103t\u0103\u021besc gustul \u0219i textura; procesul schimb\u0103 structura molecular\u0103 a acizilor gra\u0219i, 30-60% din ace\u0219tia devenind trans). Cite\u0219te mereu eticheta produselor cump\u0103rate din comer\u021b, pentru a verific\u0103 propor\u021bia de gr\u0103simi trans din acestea.<\/span><\/p>\n<p style=\"text-align: justify;\"><strong><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-23071 size-large\" src=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/03\/tipuri-de-grasimi-729x486.jpg\" alt=\"tipuri de grasimi\" width=\"696\" height=\"464\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/03\/tipuri-de-grasimi-729x486.jpg 729w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/03\/tipuri-de-grasimi-324x216.jpg 324w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/03\/tipuri-de-grasimi-768x512.jpg 768w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/03\/tipuri-de-grasimi-150x100.jpg 150w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/03\/tipuri-de-grasimi-300x200.jpg 300w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/03\/tipuri-de-grasimi-696x464.jpg 696w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/03\/tipuri-de-grasimi.jpg 900w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/strong><\/p>\n<p><b>Exemple de alimente bogate \u00een gr\u0103simi trans:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ulei de soia hidrogenat, margarin\u0103<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">biscui\u021bi s\u0103ra\u021bi \u0219i dulci, pr\u0103jituri, torturi, gogo\u0219i, produse de patiserie din comer\u021b<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">chipsuri<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">bomboane umplute<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">popcorn la microunde<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">pizza semipreparata<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">fast food<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: justify;\"><span class=\"ez-toc-section\" id=\"mituri-despre-grasimi\"><\/span><strong><span style=\"font-weight: 400;\">Mituri despre gr\u0103simi<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u00cen jurul gr\u0103similor s-au construit numeroase convingeri \u2013 unele utile, altele \u00een\u0219el\u0103toare. Iat\u0103 c\u00e2teva dintre cele mai frecvente mituri \u0219i care este adev\u0103rul din spatele lor:<\/span><\/p>\n<h3><b>Mit: Gr\u0103simile \u00eengra\u0219\u0103<\/b><\/h3>\n<p><b>Adev\u0103r:<\/b><span style=\"font-weight: 400;\"> Excesul caloric, indiferent de surs\u0103 (carbohidra\u021bi, gr\u0103simi, proteine), duce la cre\u0219tere \u00een greutate. <\/span><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/what-should-you-eat\/fats-and-cholesterol\/\"><span style=\"font-weight: 400;\">Gr\u0103simile s\u0103n\u0103toase, consumate cu m\u0103sur\u0103 \u0219i din surse vegetale, nu favorizeaz\u0103 \u00eengr\u0103\u0219area<\/span><\/a><span style=\"font-weight: 400;\">, ba chiar pot sus\u021bine sa\u021bietatea \u0219i echilibrul metabolic.<\/span><\/p>\n<h3><b>Mit: Toate gr\u0103simile sunt d\u0103un\u0103toare<\/b><\/h3>\n<p><b>Adev\u0103r: <\/b><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/healthy-diet\"><span style=\"font-weight: 400;\">Gr\u0103simile trans \u0219i cele saturate, \u00een exces, pot afecta s\u0103n\u0103tatea<\/span><\/a><span style=\"font-weight: 400;\">. \u00cens\u0103 gr\u0103simile nesaturate (mononesaturate \u0219i polinesaturate), provenite din uleiuri vegetale presate la rece, nuci, semin\u021be sau avocado, sus\u021bin s\u0103n\u0103tatea inimii, reduc inflama\u021bia \u0219i sprijin\u0103 buna func\u021bionare a creierului.<\/span><\/p>\n<h3><b>Mit: Uleiul de m\u0103sline este s\u0103n\u0103tos doar crud<\/b><\/h3>\n<p><b>Adev\u0103r:<\/b> <a href=\"https:\/\/www.medicinenet.com\/is_olive_oil_bad_for_you\/article.htm\"><span style=\"font-weight: 400;\">Uleiul de m\u0103sline extravirgin este stabil la temperaturi moderate<\/span><\/a><span style=\"font-weight: 400;\"> \u0219i poate fi folosit \u00een siguran\u021b\u0103 la sotare sau coacere u\u0219oar\u0103. Este bogat \u00een gr\u0103simi mononesaturate \u0219i antioxidan\u021bi (polifenoli), ceea ce \u00eel face unul dintre cele mai s\u0103n\u0103toase uleiuri pentru consum zilnic. Uleiul de m\u0103sline extravirgin este ideal \u00een salate, dar poate fi folosit \u0219i la g\u0103tit, at\u00e2ta timp c\u00e2t nu este expus la temperaturi foarte \u00eenalte \u0219i nu este refolosit.<\/span><\/p>\n<p><iframe style=\"width: 100%; border: none; height: 530px;\" title=\"Abonare newsletter\" src=\"https:\/\/sanovita.ro\/content\/abonare-newsletter-39?content_only=1\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<h2><span class=\"ez-toc-section\" id=\"cum-citesti-corect-eticheta-produselor-alimentare\"><\/span><span style=\"font-weight: 400;\">Cum cite\u0219ti corect eticheta produselor alimentare<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Eticheta este cel mai bun aliat al t\u0103u c\u00e2nd vrei s\u0103 faci alegeri informate. Iat\u0103 cum decodifici rapid informa\u021biile despre gr\u0103simi:<\/span><\/p>\n<h3><b>1. Verific\u0103 valoarea total\u0103 a gr\u0103similor<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Pe ambalaj vei g\u0103si \u00een mod obi\u0219nuit \u201egr\u0103simi\u201d sau \u201elipide\u201d (\u00een g\/100 g sau g\/por\u021bie). Acest num\u0103r nu trebuie s\u0103 te sperie. Gr\u0103simile nu sunt periculoase \u00een sine \u2013 conteaz\u0103 tipul lor \u0219i provenien\u021ba.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Produsele vegetale integrale (semin\u021be, nuci, tahini, avocado, unturi de nuci 100%) au un con\u021binut crescut de gr\u0103simi, dar sunt \u00een mod natural bogate \u00een gr\u0103simi nesaturate, fibre, <a href=\"https:\/\/sanovita.ro\/blog\/20-de-surse-de-proteine-vegetale-infografic\/\">proteine vegetale<\/a> \u0219i micronutrien\u021bi. Pe de alt\u0103 parte, un produs procesat care con\u021bine mult\u0103 gr\u0103sime, dar pu\u021bine fibre, poate ascunde gr\u0103simi saturate sau trans \u00een propor\u021bii mari.<\/span><\/p>\n<p style=\"text-align: center;\"><em><b>Nu te uita doar la cifra total\u0103, ci \u0219i la tipul de gr\u0103sime con\u021binut\u0103!<\/b><\/em><\/p>\n<p>&nbsp;<\/p>\n<h3><b>2. Analizeaz\u0103 tipurile de gr\u0103simi<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Sub \u201egr\u0103simi totale\u201d trebuie s\u0103 g\u0103se\u0219ti specificat:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gr\u0103simi saturate<\/b><span style=\"font-weight: 400;\"> &#8211; limiteaz\u0103 consumul acestora. <\/span><a href=\"https:\/\/www.who.int\/news\/item\/17-07-2023-who-updates-guidelines-on-fats-and-carbohydrates\"><span style=\"font-weight: 400;\">OMS<\/span><\/a><span style=\"font-weight: 400;\"> recomand\u0103 sub 10% din caloriile zilnice.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gr\u0103simi trans<\/b><span style=\"font-weight: 400;\"> &#8211;<\/span> <span style=\"font-weight: 400;\">ideal: 0 g. Dac\u0103 apare vreo cantitate &gt;0 sau vezi men\u021biuni de \u201ehidrogenat\u201d, e un semnal de alarm\u0103.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gr\u0103simi mononesaturate \u0219i polinesaturate<\/b><span style=\"font-weight: 400;\"> &#8211; de dorit \u00een compozi\u021bie; \u00eens\u0103 nu sunt \u00eentotdeauna eviden\u021biate. Le po\u021bi deduce dac\u0103 produsul are uleiuri vegetale de calitate sau provine din nuci\/semin\u021be.<\/span><\/li>\n<\/ul>\n<p><b>Exemplu<\/b><span style=\"font-weight: 400;\">: Un unt de migdale <a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/2262074\/nutrients\">con\u021bine peste 50% gr\u0103simi<\/a>, \u00eens\u0103 majoritatea sunt mononesaturate, benefice pentru inim\u0103 \u0219i sistemul nervos.<\/span><\/p>\n<h3><b>3. Cite\u0219te cu aten\u021bie lista de ingrediente<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Lista de ingrediente ofer\u0103 informa\u021bii valoroase despre sursa gr\u0103similor.<\/span><\/p>\n<p><b>De c\u0103utat:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ulei de floarea-soarelui presat la rece<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ulei de m\u0103sline extravirgin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">nuci, migdale, semin\u021be de in sau de c\u00e2nep\u0103<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">formul\u0103ri precum \u201ef\u0103r\u0103 gr\u0103simi hidrogenate\u201d<\/span><\/li>\n<\/ul>\n<p><b>De evitat:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">gr\u0103simi hidrogenate sau par\u021bial hidrogenate<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">gr\u0103simi vegetale nespecificate<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u201eamestec de uleiuri\u201d f\u0103r\u0103 detalii clare<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Important:<\/b> <b>ingredientele sunt listate \u00een ordinea descresc\u0103toare a cantit\u0103\u021bii. Cu c\u00e2t un ingredient e mai aproape de \u00eenceput, cu at\u00e2t e prezent \u00een cantitate mai mare.<\/b><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"retete-simple-cu-grasimi-bune-pentru-mese-echilibrate-si-sanatoase\"><\/span><span style=\"font-weight: 400;\">Re\u021bete simple cu gr\u0103simi bune, pentru mese echilibrate \u0219i s\u0103n\u0103toase<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Gr\u0103simile s\u0103n\u0103toase pot fi u\u0219or integrate \u00een alimenta\u021bia zilnic\u0103, chiar \u0219i \u00een cele mai simple preparate. Iat\u0103 c\u00e2teva idei de re\u021bete rapide, hr\u0103nitoare \u0219i pline de gust:<\/span><\/p>\n<style>\n    .cta-reteta-container { border: 1px solid #A5CD39; padding: 15px; }\n    .cta-reteta-container img { width: 100%; }\n    .cta-reteta-container h3 a { color: #4b4b48 !important; text-decoration: none; }\n    .cta-reteta-title { color: #4b4b48 !important; }\n    .cta-reteta-info { display: flex; justify-content: space-between; align-items: center; }\n    .cta-reteta-info p { margin: 0 !important; flex-grow: 1; }\n    .cta-reteta-button { background-color: #ff675b; color: white !important; padding: 10px 20px; display: inline-block; border-radius: 5px; margin-left: 20px; white-space: nowrap; flex-shrink: 0; }\n    @media (max-width: 786px) {\n        .cta-reteta-info { flex-direction: column; align-items: flex-start; }\n        .cta-reteta-button { margin-left: 0; margin-top: 20px; }\n    }\n    <\/style><div class=\"cta-reteta-container\"><a href=\"https:\/\/sanovita.ro\/blog\/tofleta-cu-seminte-de-floarea-soarelui\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1536\" height=\"864\" src=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2025\/02\/4-1536x864.png\" class=\"attachment-1536x1536 size-1536x1536 wp-post-image\" alt=\"\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2025\/02\/4-1536x864.png 1536w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2025\/02\/4-324x182.png 324w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2025\/02\/4-741x417.png 741w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2025\/02\/4-768x432.png 768w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2025\/02\/4-150x84.png 150w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2025\/02\/4-300x169.png 300w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2025\/02\/4-696x392.png 696w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2025\/02\/4-1068x601.png 1068w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2025\/02\/4.png 1920w\" sizes=\"auto, (max-width: 1536px) 100vw, 1536px\" \/><\/a><h3><a href=\"https:\/\/sanovita.ro\/blog\/tofleta-cu-seminte-de-floarea-soarelui\/\" class=\"cta-reteta-title\">Toflet\u0103 cu semin\u021be de floarea soarelui<\/a><\/h3><div class=\"cta-reteta-info\"><p>O re\u021bet\u0103 gustoas\u0103 \u0219i hr\u0103nitoare, cu tofu fraged \u0219i textura crocant\u0103 a semin\u021belor de floarea\u2011soarelui. Semin\u021bele aduc gr\u0103simi bune, fibre \u0219i proteine vegetale, ideale pentru un aport nutritiv complet \u00eentr-o gustare rapid\u0103.<\/p><a href=\"https:\/\/sanovita.ro\/blog\/tofleta-cu-seminte-de-floarea-soarelui\/\" class=\"cta-reteta-button\">Descoper\u0103 re\u021beta<\/a><\/div><\/div>\n<p>&nbsp;<\/p>\n<style>\n    .cta-reteta-container { border: 1px solid #A5CD39; padding: 15px; }\n    .cta-reteta-container img { width: 100%; }\n    .cta-reteta-container h3 a { color: #4b4b48 !important; text-decoration: none; }\n    .cta-reteta-title { color: #4b4b48 !important; }\n    .cta-reteta-info { display: flex; justify-content: space-between; align-items: center; }\n    .cta-reteta-info p { margin: 0 !important; flex-grow: 1; }\n    .cta-reteta-button { background-color: #ff675b; color: white !important; padding: 10px 20px; display: inline-block; border-radius: 5px; margin-left: 20px; white-space: nowrap; flex-shrink: 0; }\n    @media (max-width: 786px) {\n        .cta-reteta-info { flex-direction: column; align-items: flex-start; }\n        .cta-reteta-button { margin-left: 0; margin-top: 20px; }\n    }\n    <\/style><div class=\"cta-reteta-container\"><a href=\"https:\/\/sanovita.ro\/blog\/toast-cu-avocado\/\"><img loading=\"lazy\" decoding=\"async\" width=\"512\" height=\"512\" src=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2024\/01\/Toast-cu-Avocado.jpg\" class=\"attachment-1536x1536 size-1536x1536 wp-post-image\" alt=\"\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2024\/01\/Toast-cu-Avocado.jpg 512w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2024\/01\/Toast-cu-Avocado-324x324.jpg 324w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2024\/01\/Toast-cu-Avocado-486x486.jpg 486w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2024\/01\/Toast-cu-Avocado-200x200.jpg 200w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2024\/01\/Toast-cu-Avocado-150x150.jpg 150w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2024\/01\/Toast-cu-Avocado-300x300.jpg 300w\" sizes=\"auto, (max-width: 512px) 100vw, 512px\" \/><\/a><h3><a href=\"https:\/\/sanovita.ro\/blog\/toast-cu-avocado\/\" class=\"cta-reteta-title\">Toast cu Avocado<\/a><\/h3><div class=\"cta-reteta-info\"><p>O gustare simpl\u0103, dar plin\u0103 de nutrien\u021bi, care \u00eembin\u0103 gr\u0103simile bune din avocado cu textura crocant\u0103 a semin\u021belor. Ideal\u0103 pentru un mic dejun rapid sau un pr\u00e2nz lejer \u0219i echilibrat.<\/p><a href=\"https:\/\/sanovita.ro\/blog\/toast-cu-avocado\/\" class=\"cta-reteta-button\">Descoper\u0103 re\u021beta<\/a><\/div><\/div>\n<p>&nbsp;<\/p>\n<style>\n    .cta-reteta-container { border: 1px solid #A5CD39; padding: 15px; }\n    .cta-reteta-container img { width: 100%; }\n    .cta-reteta-container h3 a { color: #4b4b48 !important; text-decoration: none; }\n    .cta-reteta-title { color: #4b4b48 !important; }\n    .cta-reteta-info { display: flex; justify-content: space-between; align-items: center; }\n    .cta-reteta-info p { margin: 0 !important; flex-grow: 1; }\n    .cta-reteta-button { background-color: #ff675b; color: white !important; padding: 10px 20px; display: inline-block; border-radius: 5px; margin-left: 20px; white-space: nowrap; flex-shrink: 0; }\n    @media (max-width: 786px) {\n        .cta-reteta-info { flex-direction: column; align-items: flex-start; }\n        .cta-reteta-button { margin-left: 0; margin-top: 20px; }\n    }\n    <\/style><div class=\"cta-reteta-container\"><a href=\"https:\/\/sanovita.ro\/blog\/tofu-marinat-la-cuptor-cu-legume-si-drojdie-inactiva\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1536\" height=\"864\" src=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2025\/02\/2-1536x864.png\" class=\"attachment-1536x1536 size-1536x1536 wp-post-image\" alt=\"\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2025\/02\/2-1536x864.png 1536w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2025\/02\/2-324x182.png 324w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2025\/02\/2-741x417.png 741w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2025\/02\/2-768x432.png 768w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2025\/02\/2-150x84.png 150w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2025\/02\/2-300x169.png 300w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2025\/02\/2-696x392.png 696w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2025\/02\/2-1068x601.png 1068w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2025\/02\/2.png 1920w\" sizes=\"auto, (max-width: 1536px) 100vw, 1536px\" \/><\/a><h3><a href=\"https:\/\/sanovita.ro\/blog\/tofu-marinat-la-cuptor-cu-legume-si-drojdie-inactiva\/\" class=\"cta-reteta-title\">Tofu marinat la cuptor cu legume \u0219i drojdie inactiv\u0103<\/a><\/h3><div class=\"cta-reteta-info\"><p>O re\u021bet\u0103 echilibrat\u0103, bogat\u0103 \u00een proteine vegetale \u0219i gr\u0103simi bune din uleiuri presate la rece, ideal\u0103 pentru un pr\u00e2nz s\u0103\u021bios \u0219i plin de savoare.<\/p><a href=\"https:\/\/sanovita.ro\/blog\/tofu-marinat-la-cuptor-cu-legume-si-drojdie-inactiva\/\" class=\"cta-reteta-button\">Descoper\u0103 re\u021beta<\/a><\/div><\/div>\n<h2><span class=\"ez-toc-section\" id=\"include-grasimile-sanatoase-in-alimentatia-zilnica-in-mod-natural-cu-ajutorul-ingredientelor-de-la-sanovita\"><\/span><span style=\"font-weight: 400;\">Include gr\u0103simile s\u0103n\u0103toase \u00een alimenta\u021bia zilnic\u0103, \u00een mod natural, cu ajutorul ingredientelor de la SanoVita!<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Un stil de via\u021b\u0103 s\u0103n\u0103tos \u0219i o alimenta\u021bie corect\u0103 sunt cele mai bune arme \u00een lupta cu bolile cardiovasculare. Pentru a \u00eenclin\u0103 balan\u021b\u0103 dinspre gr\u0103simile \u201erele\u201d (s\u0103turate \u0219i trans) c\u0103tre cele \u201ebune\u201d (nesaturate), calculeaz\u0103 c\u00e2te calorii \u00ee\u021bi trebuie zilnic, consum\u0103-le pe toate, f\u0103 sport, renun\u021b\u0103 la fumat, m\u0103n\u00e2nc\u0103 alimente variate \u0219i bogate \u00een nutrien\u021bi (vitamine, minerale, aminoacizi, proteine, carbohidra\u021bi, acizi g\u0103\u0219i esen\u021biali, lipide), dar slabe \u00een calorii \u0219i limiteza b\u0103uturile carbogazoase, dulcurile, fast food-ul si m\u00e2ncarea s\u0103rat\u0103 sau semipreparat\u0103, din comer\u021b.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Multe dintre produsele vegetale din portofoliul <\/span><a href=\"https:\/\/sanovita.ro\/\"><span style=\"font-weight: 400;\">SanoVita<\/span><\/a><span style=\"font-weight: 400;\"> pot fi o op\u021biune simpl\u0103 \u0219i practic\u0103 pentru a include gr\u0103simi nesaturate \u00een alimenta\u021bie, \u00eentr-un mod natural. Gust\u0103rile cu nuci crude, salatele cu ulei de in sau p\u00e2inea tartinat\u0103 cu tahini sunt doar c\u00e2teva exemple de moduri prin care gr\u0103simile pot deveni o parte fireasc\u0103 a meselor zilnice. Echilibrul se construie\u0219te din alegeri mici, f\u0103cute zi de zi, cu grij\u0103 fa\u021b\u0103 de corp \u0219i aten\u021bie fa\u021b\u0103 de ce punem \u00een farfurie.<\/span><\/p>\n<blockquote class=\"td_quote_box td_box_center\">\n<p style=\"text-align: justify;\"><span style=\"color: #008000;\"><strong>Descopera infograficul nostru despre <em><a href=\"https:\/\/www.sanovita.ro\/blog\/20-de-surse-de-proteine-vegetale-infografic\/\" target=\"_blank\" rel=\"noopener noreferrer\">20 de surse vegetale<\/a> <\/em>din care iti poti lua proteinele zilnice!<\/strong><\/span><\/p>\n<\/blockquote>\n<div id=\"highlighter--hover-tools\" style=\"display: none;\">\n<div id=\"highlighter--hover-tools--container\">\n<div class=\"highlighter--icon highlighter--icon-copy\" title=\"Copy\"><\/div>\n<div class=\"highlighter--icon highlighter--icon-change-color\" title=\"Change Color\"><\/div>\n<div class=\"highlighter--icon highlighter--icon-delete\" title=\"Delete\"><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Pentru mult timp, gr\u0103simile au fost asociate cu riscuri pentru s\u0103n\u0103tate \u0219i restric\u021bionate \u00een numeroase diete. \u00cens\u0103, \u00een realitate, gr\u0103simile reprezint\u0103 o component\u0103 esen\u021bial\u0103 a unei alimenta\u021bii echilibrate \u0219i contribuie la buna func\u021bionare a organismului. Nu cantitatea de gr\u0103sime este cea care genereaz\u0103 dezechilibre, ci contextul nutri\u021bional \u00een care aceasta este consumat\u0103 \u2013 \u00een special [&hellip;]<\/p>\n","protected":false},"author":12,"featured_media":23074,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[1371],"tags":[],"class_list":{"0":"post-11620","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-alimentatie"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - 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