{"id":111743,"date":"2021-06-07T22:08:46","date_gmt":"2021-06-07T21:08:46","guid":{"rendered":"https:\/\/veganuary.com\/?p=111743"},"modified":"2024-12-31T14:50:26","modified_gmt":"2024-12-31T14:50:26","slug":"omega-3-omega-6-acidos-grasos-dieta-vegana","status":"publish","type":"post","link":"https:\/\/veganuary.com\/es\/omega-3-omega-6-acidos-grasos-dieta-vegana\/","title":{"rendered":"C\u00f3mo incluir Omega 3 y Omega 6 en una dieta vegana"},"content":{"rendered":"\n<p>Existen tres tipos de grasa en nuestra dieta: la grasa saturada, grasa mono-saturada y grasa poliinsaturada. Las dos primeras est\u00e1n categorizadas como grasas no-esenciales, ya que nuestro cuerpo las puede producir por s\u00ed mismo. Las poliinsaturadas son grasas esenciales que necesitamos obtener de nuestra alimentaci\u00f3n. Hay dos tipos, los \u00e1cidos grasos Omega 3 y Omega 6.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"799\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2021\/06\/flaxseeds-1.jpeg\" alt=\"\" class=\"wp-image-111744\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2021\/06\/flaxseeds-1.jpeg 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2021\/06\/flaxseeds-1-400x266.jpeg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2021\/06\/flaxseeds-1-768x511.jpeg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2021\/06\/flaxseeds-1-800x533.jpeg 800w, https:\/\/veganuary.com\/wp-content\/uploads\/2021\/06\/flaxseeds-1-150x100.jpeg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Pixabay<\/figcaption><\/figure>\n\n\n\n<p><strong>Algunas <a href=\"https:\/\/veganuary.com\/es\/fuentes-veganas-omega-3\/\" target=\"_blank\" rel=\"noreferrer noopener\">buenas fuentes veganas de Omega 3 son:<\/a><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Semillas de linaza <\/strong>\u2013 1 o 2 cucharadas al d\u00eda deber\u00edan ser suficiente para cubrir tus requerimientos nutricionales.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Semillas de ch\u00ed<\/strong>a \u2013 2 cucharaditas<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nueces <\/strong>(4 mitades) y <strong>aceite de nuez<\/strong> \u2013 1 cucharada<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>El <strong>aceite de canola<\/strong> es m\u00e1s rico en \u00e1cidos grasos Omega 3 que cualquier otro aceite de sabor neutral, as\u00ed que util\u00edzalo cuando necesites un aceite simple para cocinar. En cualquier otra ocasi\u00f3n, puedes usar aceite de oliva extra virgen, que es recomendando por sus otras propiedades nutricionales.<\/li>\n<\/ul>\n\n\n\n<p>Puedes obtener tus \u00e1cidos grasos Omega 6 consumiendo:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Aceite de girasol<\/strong><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Aceite de c\u00e1rtamo<\/strong><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Aceite de soya<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Se han dado extensas discusiones y debates sobre la cantidad \u00f3ptima de Omega 3 y Omega 6 que hay que incluir en nuestra dieta, lo que genera consejos un tanto confusos. La recomendaci\u00f3n m\u00e1s clara y reciente viene de parte de la <a href=\"https:\/\/www.health.harvard.edu\/newsletter_article\/no-need-to-avoid-healthy-omega-6-fats\" target=\"_blank\" rel=\"noreferrer noopener\">Universidad de Harvard<\/a>:<\/p>\n\n\n\n<p><em>\u201cLa mayor\u00eda de los estadounidenses consumen m\u00e1s \u00e1cidos grasos Omega 6 que Omega 3, en promedio unas 10 veces m\u00e1s. Una baja ingesta de grasas Omega 3 no es buena para mantener la salud cardiovascular, as\u00ed que lo mejor es alcanzar un equilibrio entre ambos \u00e1cidos grasos. Pero no intentes alcanzarlo reduciendo tu consumo de Omega 6 de fuentes saludable. En su lugar, consume Omega 3 extra.&#8221;<\/em><\/p>\n\n\n\n<p><strong>Aperitivos f\u00e1ciles con grasas Omega:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Las semillas de linaza van de maravilla con <a href=\"https:\/\/veganuary.com\/es\/recetas\/mejor-smoothie-simple-bayas-platano\/\" target=\"_blank\" rel=\"noreferrer noopener\">batidos<\/a>, con granola o cereal y puede utilizarse para reemplazar el huevo cuando horneas.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Agrega semillas de linaza y ch\u00eda a yogures en base a plantas o <a href=\"https:\/\/veganuary.com\/es\/recetas\/granola-desayuno\/\" target=\"_blank\" rel=\"noreferrer noopener\">granola<\/a>.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00a1Las nueces van incre\u00edble con ensaladas!<\/li>\n<\/ul>\n\n\n\n<p>Sin embargo, como el omega-3 no est\u00e1 disponible en cantidades suficientes a partir de alimentos de origen vegetal, los veganos deben tomarlo como suplemento. Busca marcas elaboradas con EPA y DHA procedentes de microalgas.<\/p>\n\n\n\n<p><strong>Nunca ha existido un mejor momento para probar el veganismo.&nbsp;<a href=\"https:\/\/veganuary.com\/es\/inscribete\/\" target=\"_blank\" rel=\"noreferrer noopener\">Inscr\u00edbete<\/a>&nbsp;hoy&nbsp;en&nbsp;Veganuary.&nbsp;<\/strong>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Existen tres tipos de grasa en nuestra dieta: la grasa saturada, grasa mono-saturada y grasa poliinsaturada. Las dos primeras est\u00e1n&hellip;<\/p>\n","protected":false},"author":134,"featured_media":109616,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","footnotes":""},"categories":[654],"tags":[],"class_list":["post-111743","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salud"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>C\u00f3mo incluir Omega 3 y Omega 6 en una dieta vegana | Veganuary<\/title>\n<meta name=\"description\" content=\"Existen tres tipos de grasa en nuestra dieta: la grasa saturada, grasa mono-saturada y grasa poliinsaturada. Las poliinsaturadas son grasas esenciales que necesitamos obtener de nuestra alimentaci\u00f3n. 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