{"id":100,"date":"2013-12-20T21:38:26","date_gmt":"2013-12-20T21:38:26","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=100"},"modified":"2020-10-25T07:23:08","modified_gmt":"2020-10-25T07:23:08","slug":"lipid-initiiert-2","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/de\/lipidos-iniciados\/","title":{"rendered":"Lipide, was sind sie und wozu dienen sie?"},"content":{"rendered":"

Os l\u00edpidos s\u00e3o um dos tr\u00eas macronutrientes principais, e s\u00e3o essenciais em qualquer dieta.<\/p>\n

Embora seja essencial, \u00e9 tamb\u00e9m o macronutriente com pior reputa\u00e7\u00e3o, infelizmente.<\/p>\n

Exercem v\u00e1rias fun\u00e7\u00f5es no corpo humano, e existem tamb\u00e9m diferentes tipos deste nutriente.<\/p>\n

Fica a saber o que s\u00e3o, os seus diferentes tipos e muito mais neste artigo.<\/u><\/p>\n

O que s\u00e3o os l\u00edpidos?<\/strong><\/h2>\n

Os l\u00edpidos s\u00e3o as famosas gorduras que vemos nos r\u00f3tulos dos alimentos.<\/p>\n

Embora a sua reputa\u00e7\u00e3o n\u00e3o seja a melhor, s\u00e3o essenciais e deves inclu\u00ed-los na tua alimenta\u00e7\u00e3o.<\/p>\n

O nome assusta, afinal de contas, ningu\u00e9m quer ganhar gordura.<\/p>\n

No entanto, a\u00a0gordura alimentar n\u00e3o se vai transformar imediatamente em gordura corporal.<\/p>\n

Principalmente se estiveres em d\u00e9fice cal\u00f3rico.<\/p>\n

No entanto, \u00e9 o macronutriente com o valor cal\u00f3rico mais alto, e conta com 9 kcal por cada grama.<\/strong><\/p>\n

Ou seja, cada grama de gordura equivale a 9 kcal, e por isso, \u00e9 o macronutriente que ingerido em excesso, leva mais facilmente ao ganho de gordura.<\/p>\n

As gorduras\/l\u00edpidos possuem v\u00e1rias fun\u00e7\u00f5es, em que o maior destaque vai para o seu papel no funcionamento saud\u00e1vel\u00a0do sistema hormonal, e para a sua fun\u00e7\u00e3o energ\u00e9tica.<\/p>\n

Para a produ\u00e7\u00e3o de hormonas, como a testosterona, precisas de uma ingest\u00e3o adequada de\u00a0gorduras.<\/u><\/p>\n

V\u00e3o tamb\u00e9m fornecer-te energia.<\/p>\n

Se eliminares por completo este macronutriente, o impacto negativo vai impedir o teu progresso no gin\u00e1sio, e n\u00e3o s\u00f3.<\/strong><\/p>\n

\"Fettlipide\"<\/p>\n

Diferentes tipos de l\u00edpidos<\/strong><\/h2>\n

Es gibt zwei Arten von Fetten: ges\u00e4ttigte und unges\u00e4ttigte.<\/p>\n

As gorduras consideradas saud\u00e1veis, e com melhor reputa\u00e7\u00e3o, pertencem ao grupo das insaturadas, como as poliinsaturadas ou o famoso \u00f3mega 3.<\/p>\n

No entanto, n\u00e3o deves excluir a gordura saturada, e a tua alimenta\u00e7\u00e3o deve incluir uma quantidade suficiente deste l\u00edpido.<\/p>\n

De todas as gorduras, a \u00fanica que deves de facto evitar, \u00e9 a gordura trans, que embora perten\u00e7a ao grupo das gorduras insaturadas, est\u00e1 associada a efeitos negativos na sa\u00fade.<\/p>\n

Gute Quellen f\u00fcr ges\u00e4ttigte Fette. <\/strong><\/p>\n

Carnes vermelhas e\u00a0a gema do ovo.<\/p>\n

Gute Quellen f\u00fcr unges\u00e4ttigte Fette. <\/strong><\/p>\n

Salm\u00e3o, azeite e frutos secos.<\/p>\n

Schlussbemerkungen<\/strong><\/h2>\n

A quantidade de l\u00edpidos que deves ingerir por dia depende de v\u00e1rios factores, mas por norma, tenta que pelo menos 15% das calorias da tua alimenta\u00e7\u00e3o venham deste nutriente.<\/p>\n

Ein Wert zwischen 20 und 25% ist normalerweise ideal.<\/u><\/p>\n

As chamadas vitaminas lipossol\u00faveis, como a Vitamina A ou Vitamina D, beneficiam da ingest\u00e3o de gorduras para serem absorvidas pelo organismo.<\/p>\n

Mit anderen Worten, wenn Sie diese Vitamine zu sich nehmen oder ein Nahrungserg\u00e4nzungsmittel verwenden multivitam\u00ednico<\/a>, ingere algumas gorduras nessa refei\u00e7\u00e3o.<\/p>\n

Por fim, quer o teu objetivo seja ganhar massa muscular ou perder gordura, n\u00e3o elimines os l\u00edpidos da tua alimenta\u00e7\u00e3o.<\/strong><\/p>\n

\u00c9 um erro frequente, e muito prejudicial, tanto a n\u00edvel de sa\u00fade como de resultados.<\/p>","protected":false},"excerpt":{"rendered":"

Os l\u00edpidos s\u00e3o um dos tr\u00eas macronutrientes principais, e s\u00e3o essenciais em qualquer dieta. Embora seja essencial, \u00e9 tamb\u00e9m o macronutriente com pior reputa\u00e7\u00e3o, infelizmente. […]<\/p>\n","protected":false},"author":1218,"featured_media":31032,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"L\u00edpidos: Essenciais na Dieta e Sa\u00fade Hormonal","_seopress_titles_desc":"Descubra a import\u00e2ncia dos l\u00edpidos na dieta: fun\u00e7\u00f5es, tipos e dicas essenciais. N\u00e3o elimine este macronutriente crucial para sa\u00fade hormonal e energ\u00e9tica!","_seopress_robots_index":"","_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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que s\u00e3o os l\u00edpidos, para que servem e onde os encontras"],"tie_primary_category":["3"],"_yoast_wpseo_newssitemap-exclude":["off"],"_yoast_wpseo_newssitemap-genre":["a:0:{}"],"_yoast_wpseo_focuskeywords":["[{\"keyword\":\"L\u00edpidos o que s\u00e3o e para que servem\",\"score\":\"ok\"},{\"keyword\":\"gorduras na dieta\",\"score\":\"ok\"},{\"keyword\":\"l\u00edpidos o que \u00e9\",\"score\":\"good\"},{\"keyword\":\"l\u00edpidos ou gorduras\",\"score\":\"ok\"}]"],"_yoast_wpseo_keywordsynonyms":["[\"\",\"\",\"\",\"\",\"\"]"],"ampforwp_custom_content_editor":["Os lípidos são um dos três macronutrientes principais, e são essenciais em qualquer dieta.\r\n\r\nEmbora seja essencial, é também o macronutriente com pior reputação, infelizmente.\r\n\r\nExercem várias funções no corpo humano, e existem também diferentes tipos deste nutriente.\r\n\r\n<u>Fica a saber o que são, os seus diferentes tipos e muito mais neste artigo.<\/u>\r\n<h2 style="text-align: center;"><strong>O que são os lípidos?<\/strong><\/h2>\r\nOs lípidos são as famosas gorduras que vemos nos rótulos dos alimentos.\r\n\r\nEmbora a sua reputação não seja a melhor, são essenciais e deves incluí-los na tua alimentação.\r\n\r\nO nome assusta, afinal de contas, ninguém quer ganhar gordura.\r\n\r\nNo entanto, a gordura alimentar não se vai transformar imediatamente em gordura corporal.\r\n\r\nPrincipalmente se estiveres em défice calórico.\r\n\r\n<strong>No entanto, é o macronutriente com o valor calórico mais alto, e conta com 9 kcal por cada grama.<\/strong>\r\n\r\nOu seja, cada grama de gordura equivale a 9 kcal, e por isso, é o macronutriente que ingerido em excesso, leva mais facilmente ao ganho de gordura.\r\n\r\nAs gorduras\/lípidos possuem várias funções, em que o maior destaque vai para o seu papel no funcionamento saudável do sistema hormonal, e para a sua função energética.\r\n\r\n<u>Para a produção de hormonas, como a testosterona, precisas de uma ingestão adequada de gorduras.<\/u>\r\n\r\nVão também fornecer-te energia.\r\n\r\n<strong>Se eliminares por completo este macronutriente, o impacto negativo vai impedir o teu progresso no ginásio, e não só.<\/strong>\r\n\r\n<img class="aligncenter size-full wp-image-13868" src="https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/lípidos.jpg" alt="lípidos gorduras" width="640" height="481" \/>\r\n<h2 style="text-align: center;"><strong>Diferentes tipos de lípidos<\/strong><\/h2>\r\nExistem dois tipos de gorduras, as saturadas e as insaturadas.\r\n\r\nAs gorduras consideradas saudáveis, e com melhor reputação, pertencem ao grupo das insaturadas, como as poliinsaturadas ou o famoso ómega 3.\r\n\r\nNo entanto, não deves excluir a gordura saturada, e a tua alimentação deve incluir uma quantidade suficiente deste lípido.\r\n\r\nDe todas as gorduras, a única que deves de facto evitar, é a gordura trans, que embora pertença ao grupo das gorduras insaturadas, está associada a efeitos negativos na saúde.\r\n\r\n<strong>Boas fontes de gorduras saturadas. <\/strong>\r\n\r\nCarnes vermelhas e a gema do ovo.\r\n\r\n<strong>Boas fontes de gorduras insaturadas. <\/strong>\r\n\r\nSalmão, azeite e frutos secos.\r\n<h2 style="text-align: center;"><strong>Notas finais<\/strong><\/h2>\r\nA quantidade de lípidos que deves ingerir por dia depende de vários factores, mas por norma, tenta que pelo menos 15% das calorias da tua alimentação venham deste nutriente.\r\n\r\n<u>Um valor entre 20 a 25% costuma ser o ideal.<\/u>\r\n\r\nAs chamadas vitaminas lipossolúveis, como a Vitamina A ou Vitamina D, beneficiam da ingestão de gorduras para serem absorvidas pelo organismo.\r\n\r\nOu seja, quando consumires estas vitaminas, ou caso utilizes um suplemento <a href="https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/" target="_blank" rel="noopener">multivitamínico<\/a>, ingere algumas gorduras nessa refeição.\r\n\r\n<strong>Por fim, quer o teu objetivo seja ganhar massa muscular ou perder gordura, 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Great, the page title begins with your focus keyword.\";}s:16:\"meta_description\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:95:\"\u8102\u8cea\u306f\u30013\u3064\u306e\u4e3b\u8981\u306a\u6804\u990a\u7d20\u306e1\u3064\u3067\u3042\u308a\u3001\u3069\u3093\u306a\u98df\u4e8b\u306b\u3082\u4e0d\u53ef\u6b20\u3067\u3059\u3002\";s:8:\"focus_kw\";s:76:\"\u8102\u8cea\u306f\u3001\u5f7c\u3089\u306f\u4f55\u3067\u3042\u308a\u3001\u5f7c\u3089\u306f\u4f55\u306e\u305f\u3081\u306b\u3042\u308a\u307e\u3059\u304b?\";}s:5:\"score\";i:0;s:3:\"msg\";s:115:\"Bad, the page meta description contains 33 characters, which is less than the recommended minimum of 70 characters.\";}s:13:\"meta_keywords\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:588:\"\u8102\u8cea\u306f\u3001\u5f7c\u3089\u306f\u4f55\u3067\u3042\u308a\u3001\u5f7c\u3089\u306f\u4f55\u306e\u305f\u3081\u306b\u3042\u308a\u307e\u3059\u304b?, 3\u3064\u306e\u4e3b\u8981\u306a\u6804\u990a\u7d20\u306e1\u3064\u3067\u3042\u308a, \u6700\u5f8c\u306e\u30ce\u30fc\u30c8, 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\u8ca0\u306e\u5065\u5eb7\u5f71\u97ff\u306b\u95a2\u9023\u4ed8\u3051\u3089\u308c\u3066\u3044\u308b\u30c8\u30e9\u30f3\u30b9\u8102\u80aa\u3067\u3059\";s:8:\"focus_kw\";s:76:\"\u8102\u8cea\u306f\u3001\u5f7c\u3089\u306f\u4f55\u3067\u3042\u308a\u3001\u5f7c\u3089\u306f\u4f55\u306e\u305f\u3081\u306b\u3042\u308a\u307e\u3059\u304b?\";}s:5:\"score\";i:1;s:3:\"msg\";s:58:\"Great, the page meta keywords contains your focus keyword.\";}s:9:\"permalink\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:67:\"https:\/\/ginasiovirtual.com\/ja\/%e8%84%82%e8%b3%aa%e9%96%8b%e5%a7%8b\/\";s:8:\"focus_kw\";s:198:\"%e8%84%82%e8%b3%aa%e3%81%af%e3%80%81%e5%bd%bc%e3%82%89%e3%81%af%e4%bd%95%e3%81%a7%e3%81%82%e3%82%8a%e3%80%81%e5%bd%bc%e3%82%89%e3%81%af%e4%bd%95%e3%81%ae%e3%81%9f%e3%82%81%e3%81%ab%e3%81%82%e3%82%8a\";}s:5:\"score\";i:0;s:3:\"msg\";s:277:\"Bad, the focus keyword %e8%84%82%e8%b3%aa%e3%81%af%e3%80%81%e5%bd%bc%e3%82%89%e3%81%af%e4%bd%95%e3%81%a7%e3%81%82%e3%82%8a%e3%80%81%e5%bd%bc%e3%82%89%e3%81%af%e4%bd%95%e3%81%ae%e3%81%9f%e3%82%81%e3%81%ab%e3%81%82%e3%82%8a<\/strong> does not appear in the page permalink.\";}s:15:\"first_paragraph\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:95:\"\u8102\u8cea\u306f\u30013\u3064\u306e\u4e3b\u8981\u306a\u6804\u990a\u7d20\u306e1\u3064\u3067\u3042\u308a\u3001\u3069\u3093\u306a\u98df\u4e8b\u306b\u3082\u4e0d\u53ef\u6b20\u3067\u3059\u3002\";s:8:\"focus_kw\";s:76:\"\u8102\u8cea\u306f\u3001\u5f7c\u3089\u306f\u4f55\u3067\u3042\u308a\u3001\u5f7c\u3089\u306f\u4f55\u306e\u305f\u3081\u306b\u3042\u308a\u307e\u3059\u304b?\";}s:5:\"score\";i:0;s:3:\"msg\";s:169:\"Bad, the focus keyword \u8102\u8cea\u306f\u3001\u5f7c\u3089\u306f\u4f55\u3067\u3042\u308a\u3001\u5f7c\u3089\u306f\u4f55\u306e\u305f\u3081\u306b\u3042\u308a\u307e\u3059\u304b?<\/strong> does not appear in the page content first paragraph.\";}s:16:\"embedded_content\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:114:\"Great, your web page content don't have any embedded content (frame, iframe, object, embed or HTML5 video)<\/i>.\";}s:12:\"enough_words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:105:\"Bad, the page content contains 70 allowed words, which is less than the recommended minimum of 250 words.\";}s:10:\"images_alt\";a:2:{s:5:\"score\";d:0.5;s:3:\"msg\";s:75:\"Poor, the page content has 1 images and 1 images contains an alt attribute.\";}s:9:\"html_bold\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:88:\"Bad, the page content has 8 bold elements, but none of them contains your focus keyword.\";}s:11:\"html_italic\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:45:\"Bad, the page content has no italic elements.\";}s:14:\"html_underline\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:93:\"Bad, the page content has 3 underlined elements and none of them contains your focus keyword.\";}s:11:\"subheadings\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:172:\"Bad, the page content has 0 <h1>, 3 <h2>, 0 <h3> subheading tags and 0 <h1>, 0 <h2>, 0 <h3> subheading tags contains your focus keyword.\";}s:13:\"first100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:81:\"Bad, the page content doesn't contains your focus keyword in the first 100 words.\";}s:12:\"last100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:80:\"Bad, the page content doesn't contains your focus keyword in the last 100 words.\";}s:14:\"links_external\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:44:\"Bad, the page content has no external links.\";}s:14:\"links_internal\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:75:\"Great, the page content has 1 internal links and none of them are nofollow.\";}s:15:\"links_competing\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:103:\"Great, the page content doesn't have any potential competing links (which contains your focus keyword).\";}s:10:\"kw_density\";a:3:{s:7:\"details\";a:3:{s:8:\"nb_words\";i:70;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:5:\"score\";i:0;s:3:\"msg\";s:184:\"Bad, keyword density is 0%, because the focus keyword \u8102\u8cea\u306f\u3001\u5f7c\u3089\u306f\u4f55\u3067\u3042\u308a\u3001\u5f7c\u3089\u306f\u4f55\u306e\u305f\u3081\u306b\u3042\u308a\u307e\u3059\u304b?<\/strong> does not appear in the page content.\";}}}}"],"psp_score":["32.5"],"slim_seo":["a:2:{s:5:\"title\";s:39:\"L\u00edpidos, o que s\u00e3o e para que servem?\";s:11:\"description\";s:93:\"O que s\u00e3o os l\u00edpidos, para que servem e onde podes encontrar este macronutriente essencial.\";}"],"_prlipro-post-options":["a:3:{s:14:\"requested_slug\";s:0:\"\";s:19:\"hide_social_buttons\";b:0;s:20:\"disable_replacements\";b:0;}"],"_yoast_wpseo_metadesc":["L\u00edpidos s\u00e3o um macronutriente essencial, mas com uma imagem que n\u00e3o \u00e9 a melhor, apesar da sua import\u00e2ncia em qualquer dieta. Sabe tudo aqui."],"amp_ad_on_off":["show"],"review_overall_rating":[""],"ampforwp-ia-on-off":["default"],"_oembed_99476269dcb9b1a41a7403c93ad0b996":["{{unknown}}"],"_oembed_5801473afa1d53bb55276c99d4287473":["