{"id":17896,"date":"2021-01-13T20:29:55","date_gmt":"2021-01-13T18:29:55","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=17896"},"modified":"2025-12-02T17:15:46","modified_gmt":"2025-12-02T15:15:46","slug":"cum-pot-imbunatati-migdalele-sanatatea-inimii-si-a-organismului","status":"publish","type":"post","link":"https:\/\/sanovita.ro\/blog\/cum-pot-imbunatati-migdalele-sanatatea-inimii-si-a-organismului\/","title":{"rendered":"Cum pot \u00eembun\u0103t\u0103\u021bi migdalele s\u0103n\u0103tatea inimii \u0219i a organismului"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-17905\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/12\/shutterstock_761629015-324x216.jpg\" alt=\"Cum pot \u00eembun\u0103t\u0103\u021bi migdalele s\u0103n\u0103tatea inimii \u0219i a organismului\" width=\"696\" height=\"464\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/12\/shutterstock_761629015-324x216.jpg 324w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/12\/shutterstock_761629015-728x486.jpg 728w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/12\/shutterstock_761629015-768x513.jpg 768w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/12\/shutterstock_761629015-1536x1025.jpg 1536w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/12\/shutterstock_761629015-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/p>\n<p>Native climatului mediteraneean, <a href=\"https:\/\/www.sanovita.ro\/migdale-premium-crude-300g-1211.html\">migdalele<\/a> sunt recunoscute pentru beneficiile asupra s\u0103n\u0103t\u0103\u021bii inimii, fiind <a href=\"https:\/\/www.sanovita.ro\/blog\/de-ce-sa-ii-dai-copilului-tau-nuci\/\">un aliment extrem de s\u0103n\u0103tos<\/a> \u0219i versatil. Ca multe alte nuci, migdalele au un con\u021binut ridicat de gr\u0103simi, \u00eens\u0103 nu este vorba despre gr\u0103simile d\u0103un\u0103toare organismului, ci despre gr\u0103simile mononesaturate \u0219i polinesaturate. Multe studii sugereaz\u0103 c\u0103 aceste tipuri de gr\u0103simi, specifice dietelor mediteraneene, au un impact pozitiv asupra s\u0103n\u0103t\u0103\u021bii inimii.<\/p>\n<h4><strong>De ce sunt gr\u0103simile nesaturate favorabile inimii \u0219i organismului?<\/strong><\/h4>\n<p>Dac\u0103 te vei uita pe informa\u021biile nutri\u021bionale ale migdalelor, vei observa c\u0103 acestea sunt mai bogate \u00een gr\u0103simi dec\u00e2t alte alimente pe care le consumi zilnic. Totu\u0219i, acest lucru nu trebuie s\u0103 te alarmeze \u2013 dimpotriv\u0103! -, deoarece gr\u0103simile din migdale sunt nesaturate. Aceste gr\u0103simi sunt extrem de benefice, fiindc\u0103 pot reduce nivelul colesterolului nes\u0103n\u0103tos \u0219i \u00eel pot m\u0103ri pe cel bun. Astfel, dac\u0103 \u00eencerci s\u0103 reglezi nivelul colesterolului, migdalele reprezint\u0103 o gustare numai bun\u0103.<\/p>\n<p>Cercet\u0103rile au descoperit c\u0103 persoanele cu risc de atac de cord \u00ee\u0219i pot reduce riscul prin consumul unei diete s\u0103n\u0103toase care include nuci. Cercet\u0103rile sugereaz\u0103 c\u0103 un consum zilnic echilibrat de migdale \u0219i alte tipuri de nuci poate:<\/p>\n<ul>\n<li>Reduce nivelurile lipoproteinelor cu densitate sc\u0103zut\u0103 (LDL colesterol sau colesterolul posibil patogen), care joac\u0103 un rol major \u00een acumularea de depozite numite pl\u0103ci la nivelul arterelor<\/li>\n<li>Cresc HDL-colesterolul (colesterolul care protejeaz\u0103 inima)<\/li>\n<li>\u00cembun\u0103t\u0103\u021bi s\u0103n\u0103tatea peretelui arterial<\/li>\n<li>Determina niveluri mai mici de inflama\u021bie care cauzeaz\u0103 boli de inim\u0103<\/li>\n<li>Reduce riscul de a dezvolta cheaguri de s\u00e2nge, ceea ce poate duce la un atac de cord \u0219i la moarte<\/li>\n<\/ul>\n<p>Ca urmare, nucile pot \u00eembun\u0103t\u0103\u021bi s\u0103n\u0103tatea inimii \u0219i pot reduce riscul de a deceda\u00a0 devreme din cauza bolilor de inim\u0103 \u0219i a altor cauze.<\/p>\n<p>Pe l\u00e2ng\u0103 gr\u0103simile nesaturate, migdalele mai con\u021bin \u0219i acizi gra\u0219i omega 3 care normalizeaz\u0103 ritmul cardiac, prevenind astfel infactul de miocard. Migdalele sunt bogate \u00een arginin\u0103, un aminoacid necesar pentru a produce o molecul\u0103 numit\u0103 oxid nitric care relaxeaz\u0103 vasele de s\u00e2nge \u0219i faciliteaz\u0103 fluxul sanguin.<\/p>\n<p>Totodat\u0103, gr\u0103simile nesaturate nu sunt benefice exclusiv inimii. Ele stimuleaz\u0103 \u0219i nivelul serotoninei \u00een timpul zilei, ceea ce te poate ajuta s\u0103 dormi mai bine \u0219i s\u0103 diminueze triste\u021bea \u0219i starea de iritare, serotonina fiind numit\u0103 \u0219i hormonul fericirii. Mai mult dec\u00e2t at\u00e2t, migdalele sunt bogate \u00een vitamina E care sus\u021bine sistemul imunitar\u00a0 \u021bin\u00e2nd la distan\u021b\u0103 infec\u021biile.<\/p>\n<p>Dac\u0103 ai grij\u0103 la kilograme sau vrei s\u0103 pierzi \u00een greutate, migdalele au beneficiul de a con\u021bine o cantitate ridicat\u0103 de fibre. Astfel, o gustare compus\u0103 din migdale \u00ee\u021bi poate \u021bine de foame un timp mai \u00eendelungat. Un studiu a ar\u0103tat cum persoanele ce consum\u0103 orice tip de nuci m\u0103car de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103 sunt mai pu\u021bin predispuse s\u0103 ia \u00een greutate dec\u00e2t cele care nu integreaz\u0103 deloc nuci \u00een dieta lor. \u00cen plus, cantitatea de fibre ce se reg\u0103se\u0219te \u00een migdale este esen\u021bial\u0103 \u00een cazul persoanelor cu diabet, ajut\u00e2nd la reglarea nivelului de zah\u0103r.<\/p>\n<h4><strong>Care este cantitatea potrivit\u0103 de migdale pentru consum?<\/strong><\/h4>\n<p>Chiar dac\u0103 migdalele reprezint\u0103 o surs\u0103 important\u0103 de fibre, consum\u0103-le moderat, \u00een special dac\u0103 vrei s\u0103 limitezi caloriile. P\u00e2n\u0103 la 80% din nuci sunt gr\u0103simi. Cantitatea potrivit\u0103 de migdale este de aproximativ 28-30 de grame \u0219i asigur\u0103 160 de calorii. De asemenea, migdalele te pot ajuta s\u0103 te men\u021bii \u00een form\u0103, cele 28 de grame asigur\u00e2nd 6 grame de proteine.<\/p>\n<p>Multe persoane sunt surprinse s\u0103 aud\u0103 c\u0103 migdalele te pot ajuta s\u0103 ai oase \u0219i din\u021bi s\u0103n\u0103to\u0219i \u0219i puternici. Acest lucru se datoreaz\u0103 faptului c\u0103 migdalele con\u021bin mai mult calciu dec\u00e2t orice alte nuci, cu 75 de miligrame la fiecare 28 de grame. Astfel, migdalele reprezint\u0103 gustarea perfect\u0103 de dup\u0103 antrenament sau sal\u0103.<\/p>\n<p>Alege\u021bi s\u0103 consuma\u021bi nuci crude sau coapte, mai degrab\u0103 dec\u00e2t nuci pr\u0103jite \u00een ulei.Cel mai simplu mod de a include migdalele \u00een dieta ta poate fi prin a le consuma <a href=\"https:\/\/www.sanovita.ro\/migdale-premium-crude-300g-1211.html\">crude<\/a>, sub form\u0103 de <a href=\"https:\/\/www.sanovita.ro\/lapte-de-migdale-1l-1115.html\">lapte<\/a> sau \u00een <a href=\"https:\/\/www.sanovita.ro\/gobar-baton-bio-de-fructe-cu-migdale-i-bucaele-cacao-30g-1208.html\">batoane bio<\/a>. De asemenea, le po\u021bi folosi \u00een diverse preparate, de la <a href=\"https:\/\/www.sanovita.ro\/blog\/salata-de-migdale-cu-cartofi-dulci\/\">salate<\/a> \u0219i <a href=\"https:\/\/www.sanovita.ro\/blog\/salata-de-icre-de-migdale\/\">aperitive<\/a>, p\u00e2na la <a href=\"https:\/\/www.sanovita.ro\/blog\/chec-de-post-cu-migdale\/\">deserturi<\/a>. Oricare ar fi modul t\u0103u preferat de a integra migdalele \u00een dieta ta, acest aliment va fi mereu o surs\u0103 valoroas\u0103 de nutrien\u021bi!<\/p>\n<p>Face\u021bi acest lucru ca parte a unei diete s\u0103n\u0103toase pentru inim\u0103. Doar s\u0103 m\u0103n\u00e2nci nuci \u0219i s\u0103 nu reduci gr\u0103simile saturate g\u0103site \u00een multe produse lactate \u0219i din carne nu va ajuta s\u0103n\u0103t\u0103\u021bii inimii.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Native climatului mediteraneean, migdalele sunt recunoscute pentru beneficiile asupra s\u0103n\u0103t\u0103\u021bii inimii, fiind un aliment extrem de s\u0103n\u0103tos \u0219i versatil. Ca multe alte nuci, migdalele au un con\u021binut ridicat de gr\u0103simi, \u00eens\u0103 nu este vorba despre gr\u0103simile d\u0103un\u0103toare organismului, ci despre gr\u0103simile mononesaturate \u0219i polinesaturate. Multe studii sugereaz\u0103 c\u0103 aceste tipuri de gr\u0103simi, specifice dietelor mediteraneene, [&hellip;]<\/p>\n","protected":false},"author":12,"featured_media":17905,"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-17896","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 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cum pot \u00eembun\u0103t\u0103\u021bi migdalele s\u0103n\u0103tatea inimii \u0219i a organismului &ndash; 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