{"id":10879,"date":"2019-08-27T12:16:00","date_gmt":"2019-08-27T12:16:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=10879"},"modified":"2019-08-28T14:20:18","modified_gmt":"2019-08-28T14:20:18","slug":"acidos-grasos-esenciales","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/27\/acidos-grasos-esenciales\/","title":{"rendered":"Beneficios de los \u00e1cidos grasos esenciales para el cuerpo y el cerebro"},"content":{"rendered":"<p class=\"wp-block-paragraph\"> Existen dos clasificaciones de grasas: \u00e1cidos grasos saturados e insaturados. Las grasas saturadas son s\u00f3lidas a temperatura ambiente.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Antes se dec\u00eda que las grasas saturadas eran extremadamente perjudiciales para la salud en general, pero en particular para la salud card\u00edaca. Esto se debe a que aumentan la cantidad de colesterol en las arterias.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"701\" height=\"186\" data-attachment-id=\"10881\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/estudio-sobre-grasas-saturadas\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/saturatedfatstudy.png?fit=701%2C186&amp;ssl=1\" data-orig-size=\"701,186\" data-comments-opened=\"1\" data-image-title=\"saturatedfatstudy\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/saturatedfatstudy.png?fit=701%2C186&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/saturatedfatstudy.png?resize=701%2C186&#038;ssl=1\" alt=\"aceites vegetales no saludables\" class=\"wp-image-10881\" \/><figcaption><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6053258\/\">Enlace al estudio aqu\u00ed<\/a><\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Sin embargo, esto no parece ser as\u00ed en todos los casos. La inflamaci\u00f3n parece ser la precursora de muchas enfermedades, incluidas las cardiopat\u00edas, en la mayor\u00eda de las personas. La \u00fanica manera de confirmar si es seguro consumir altos niveles de grasas saturadas es hacerse una prueba gen\u00e9tica (cuesta unas 100 libras) con una empresa como 23 and me (que, por cierto, no es nuestra filial). <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> El proceso en s\u00ed, independientemente de si se origina por inflamaci\u00f3n o colesterol alto, se conoce como \u201caterosclerosis\u201d. Cuando esto ocurre, las arterias se obstruyen cada vez m\u00e1s a medida que se deposita m\u00e1s colesterol. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tambi\u00e9n se sol\u00eda pensar que las grasas insaturadas (monoinsaturadas y poliinsaturadas) ten\u00edan muchos beneficios para la salud. Sin embargo, ahora se sabe que los aceites vegetales que se extraen mediante calor, y no mediante prensado en fr\u00edo, son en realidad perjudiciales para la salud y altamente t\u00f3xicos.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"648\" height=\"539\" data-attachment-id=\"9225\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2018\/08\/25\/el-aceite-de-coco-es-malo-para-ti\/screenshot_2018-08-25-cooking-with-vegetable-oils-releases-toxic-cancer-causing-chemicals-say-experts\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/08\/screenshot_2018-08-25-cooking-with-vegetable-oils-releases-toxic-cancer-causing-chemicals-say-experts.png?fit=648%2C539&amp;ssl=1\" data-orig-size=\"648,539\" data-comments-opened=\"1\" data-image-title=\"Screenshot_2018-08-25 Cooking with vegetable oils releases toxic cancer-causing chemicals, say experts\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Another Sensational Headline About Nutrition&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/08\/screenshot_2018-08-25-cooking-with-vegetable-oils-releases-toxic-cancer-causing-chemicals-say-experts.png?fit=648%2C539&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/08\/screenshot_2018-08-25-cooking-with-vegetable-oils-releases-toxic-cancer-causing-chemicals-say-experts.png?resize=648%2C539&#038;ssl=1\" alt=\"\" class=\"wp-image-9225\" \/><figcaption>Otro titular sensacionalista sobre nutrici\u00f3n<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Los \u00e1cidos grasos omega-6 y omega-3 son \u00e1cidos grasos poliinsaturados (AGPI) esenciales, que las c\u00e9lulas del cuerpo no pueden producir a partir de cero; estas tampoco pueden convertir uno en otro. Deben ser aportados por la dieta.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Los \u00e1cidos grasos esenciales (AGE) desempe\u00f1an numerosas funciones importantes, entre las que destacan su acci\u00f3n como hormonas, la regulaci\u00f3n de la presi\u00f3n arterial, la formaci\u00f3n de co\u00e1gulos sangu\u00edneos, los l\u00edpidos sangu\u00edneos, la respuesta inmunitaria y la respuesta inflamatoria a lesiones e infecciones. Adem\u00e1s, los AGE tambi\u00e9n forman parte estructural de las membranas celulares, constituyen una parte importante de los l\u00edpidos del cerebro y los nervios, y son esenciales para el crecimiento y la visi\u00f3n normales en beb\u00e9s y ni\u00f1os.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u00c1cidos grasos omega-6 vs. omega-3&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">El \u00e1cido linoleico, un \u00e1cido graso omega-6, se encuentra en muchos aceites vegetales populares y se consume en exceso en nuestra sociedad. Esto podr\u00eda causar importantes problemas de salud, ya que un consumo elevado de \u00e1cido linoleico puede aumentar la producci\u00f3n de eicosanoides, implicados en enfermedades inflamatorias, cardiovasculares e inmunol\u00f3gicas.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El \u00e1cido graso omega-3, el \u00e1cido alfa-linol\u00e9nico, no es tan abundante como el \u00e1cido linoleico, pero se encuentra f\u00e1cilmente en la mayor\u00eda de las tiendas naturistas. Desafortunadamente, al no ser tan f\u00e1cil de encontrar como el \u00e1cido linoleico, el \u00e1cido alfa-linol\u00e9nico no se consume en grandes cantidades en la sociedad actual. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Esta grasa omega-3 tiene resultados muy positivos para la salud, incluidos algunos de los siguientes:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Disminuci\u00f3n del riesgo de enfermedad de las arterias coronarias&nbsp;<\/li><li>Disminuir la hipertensi\u00f3n&nbsp;<\/li><li>Mejorar la sensibilidad a la insulina en personas con diabetes tipo 2&nbsp;<\/li><li>Reducci\u00f3n de la sensibilidad en las articulaciones en personas con artritis reumatoide&nbsp;<\/li><li>Ayudar al desarrollo adecuado de la corteza cerebral.&nbsp;<\/li><li>Ayudar a la formaci\u00f3n adecuada de la retina para una visi\u00f3n adecuada.&nbsp;<\/li><li>Disminuci\u00f3n de los trastornos inflamatorios&nbsp;<\/li><li>Protecci\u00f3n contra accidentes cerebrovasculares causados por la acumulaci\u00f3n de placa y co\u00e1gulos de sangre.&nbsp;<\/li><li>Reducir los triglic\u00e9ridos y aumentar los niveles de HDL&nbsp;<\/li><li>Bioqu\u00edmica de los \u00e1cidos grasos omega-6 y omega-3&nbsp;<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El \u00e1cido linoleico, la grasa omega-6, se convierte en \u00e1cido araquid\u00f3nico en el organismo. El \u00e1cido alfa-linol\u00e9nico, la grasa omega-3, se convierte en \u00e1cido eicosapentaenoico (EPA) y \u00e1cido docosahexaenoico (DHA). El EPA y el DHA, presentes principalmente en pescados de agua fr\u00eda como el at\u00fan, el salm\u00f3n y la caballa, son subproductos de la oxidaci\u00f3n del \u00e1cido alfa-linol\u00e9nico que producen los efectos positivos para la salud mencionados anteriormente.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Recomendaciones&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Los \u00e1cidos grasos esenciales omega-6 y omega-3 se consumen mejor en una proporci\u00f3n de 3:1 para maximizar sus beneficios para la salud. Desafortunadamente, la proporci\u00f3n existente en las dietas occidentales modernas oscila entre 10 y 30:1. La raz\u00f3n por la que una proporci\u00f3n tan baja es importante es que los \u00e1cidos grasos omega-6 compiten con los \u00e1cidos grasos omega-3 por las mismas enzimas de desaturaci\u00f3n y elongaci\u00f3n. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Y debido a que las dietas occidentales incluyen tantas grasas omega-6 en comparaci\u00f3n con las omega-3, muy pocas de estas grasas se convierten en los saludables compuestos EPA y DHA. Consuma m\u00e1s pescado (salvaje, no de piscifactor\u00eda) y menos aceites vegetales.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Fosfol\u00edpidos Omega 3 y el cerebro humano<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">El fosfol\u00edpido 3 podr\u00eda ser una posible &quot;cura&quot; para el gen defectuoso que causa enfermedades cerebrales degenerativas. Puede leer m\u00e1s en <a href=\"https:\/\/www.foundmyfitness.com\/episodes\/salmon-roe-stacks\">Sitio web de la Dra. Rhonda Patrick<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Personalmente, utilizo huevas de salm\u00f3n para la salud del cerebro, as\u00ed como un aceite de pescado con alto contenido de omega 3 EPA.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u00e1s informaci\u00f3n <a href=\"https:\/\/www.biospace.com\/article\/releases\/omega-3-dha-in-phospholipid-form-may-bypass-faulty-brain-transport-in-alzheimer-s-disease\/\">aqu\u00ed<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusiones\u00a0<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Es mejor que el cuerpo tenga m\u00e1s \u00e1cidos grasos alfa-linol\u00e9nicos (omega-3) para producir m\u00e1s EPA y DHA y menos \u00e1cidos grasos linoleicos (omega-6), que producen \u00e1cido araquid\u00f3nico y anulan la conversi\u00f3n de EPA y DHA.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se recomienda consumir pescado de agua fr\u00eda de 3 a 4 veces por semana y aumentar el consumo de aceite de linaza. Tenga cuidado con los suplementos de aceite de pescado, ya que las investigaciones no ofrecen informaci\u00f3n clara sobre su seguridad. Los \u00e1cidos grasos omega-3 se encuentran entre los l\u00edpidos m\u00e1s vulnerables a la oxidaci\u00f3n, y se est\u00e1 investigando si quienes toman suplementos de aceite de pescado podr\u00edan experimentar un aumento de las reacciones oxidativas potencialmente da\u00f1inas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Los partidarios de tomar suplementos de aceite de pescado recomiendan tomar entre 3 y 10 gramos por d\u00eda para obtener beneficios cardioprotectores.&nbsp;<\/p>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<h2 class=\"wp-block-heading\">Alimentos con \u00e1cidos grasos esenciales<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Contenido aproximado de EFA en gramos por 100 gramos&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Omega-3 (g)&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aceite de lino \/ linaza 58&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aceite de c\u00e1rtamo 74&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lino \/ Semillas de lino 15-30&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aceite de semilla de uva 68&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aceite de nuez 11,5&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aceite de girasol 63&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aceite de canola \/ colza 7&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aceite de nuez 58&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aceite de soja 7&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aceite de soja 51&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Omega -6 (g)&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aceite de germen de trigo 5&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aceite de ma\u00edz 50&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aceite de s\u00e9samo 43&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aceite de canola \/ colza 20&nbsp; <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tenga en cuenta que si los aceites vegetales no se prensan en fr\u00edo, no son saludables, independientemente del contenido de EFA.<\/p>\n\n\n\n<p style=\"color:#a3000f;\" class=\"has-text-color wp-block-paragraph\"><strong>Aviso legal: solo con fines de entretenimiento. Consulte a su m\u00e9dico antes de cambiar su dieta.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"has-text-color has-background has-white-color has-blue-background-color wp-block-paragraph\"><a href=\"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/19\/se-puede-hacer-ejercicio-con-presion-arterial-alta\/\">Lea nuestra publicaci\u00f3n sobre el ejercicio y la presi\u00f3n arterial alta haciendo clic aqu\u00ed<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Two classifications of fat are &#8211; Saturated and unsaturated fatty acids. Saturated fats, are solid at room temperature. It used to be touted as standard that saturated fats are extremely damaging to general health, but in particular, heart health. This is because they increase the amount of cholesterol in the arteries. This does not appear [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189,1677],"tags":[146988,784152946,34941026,34918026,269409,23199],"class_list":["post-10879","post","type-post","status-publish","format-standard","hentry","category-fitness","category-nutrition","tag-fish-oil","tag-fitness","tag-mma-2","tag-nutrition-2","tag-sports-nutrition","tag-ufc"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Essential Fatty Acids Benefits For the Body &amp; Human Brain - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/27\/acidos-grasos-esenciales\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Essential Fatty Acids Benefits For the Body &amp; Human Brain - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Two classifications of fat are &#8211; Saturated and unsaturated fatty acids. Saturated fats, are solid at room temperature. It used to be touted as standard that saturated fats are extremely damaging to general health, but in particular, heart health. This is because they increase the amount of cholesterol in the arteries. This does not appear [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/27\/acidos-grasos-esenciales\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-08-27T12:16:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-08-28T14:20:18+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/saturatedfatstudy.png\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Beneficios de los \u00e1cidos grasos esenciales para el cuerpo y el cerebro humano - Blog de fitness y MMA - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/27\/acidos-grasos-esenciales\/","og_locale":"es_ES","og_type":"article","og_title":"Essential Fatty Acids Benefits For the Body &amp; Human Brain - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Two classifications of fat are &#8211; Saturated and unsaturated fatty acids. Saturated fats, are solid at room temperature. It used to be touted as standard that saturated fats are extremely damaging to general health, but in particular, heart health. This is because they increase the amount of cholesterol in the arteries. This does not appear [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/27\/acidos-grasos-esenciales\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2019-08-27T12:16:00+00:00","article_modified_time":"2019-08-28T14:20:18+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/saturatedfatstudy.png","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tiempo de lectura":"5 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2019\/08\/27\/essential-fatty-acids\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2019\/08\/27\/essential-fatty-acids\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Essential Fatty Acids Benefits For the Body &amp; 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