LA GASOLINA DE NUESTRO CUERPO
El simple hecho de vivir, respirar, andar, sentir y trabajar produce un desgaste natural que es necesario reparar al instante justo allí donde se produce la avería. Si las células no comen directamente alimentos, haremos el mejor negocio de nuestra vida aprendiendo qué nutrientes le sienta de maravilla a nuestro cuerpo y los alimentos donde podemos encontrarlos. Cuando nuestro cuerpo acusa el déficit de algunos de los nutrientes necesarios, lanza inmediatamente una señal de alarma en forma de síntoma que puede terminar en enfermedad. En este artículo hablaremos de las diferentes categorías de alimentos que no pueden faltar en tu dieta y de manera más específica de aquellos que más beneficio te aportarán.
HIDRATOS DE CARBONO: COMBUSTIBLE ALTAMENTE ECOLÓGICO.
No todos los hidratos de carbono actúan de igual manera en el interior del organismo, dependiendo de su naturaleza se mueven al paso, al trote y al galope. Los más veloces son el azúcar, nuestro edulcorante más habitual (sacarosa) y el de la fruta (fructósa) van al galope y los absorbemos rápidamente. Otro grupo son los almidones, que son azúcares complejos y de absorción más lenta. Se encuentran en alimentos como el pan, cereales, patatas, legumbres y las pastas. En tercer lugar, están los hidratos de carbono que la corriente sanguínea los incorpora más lentamente, por ejemplo las verduras con alta fibra.
- Cereales integrales: Si buscas incorporar alimentos voluminosos, de alta calidad y bajo contenido graso a tu alimentación, empieza con los cereales enteros ya que es una gran fuente de carbohidratos complejos, que hacen efecto saciante y bastante versátiles a la hora de cocinarlos. Tan simple como: Cocínalos, ponlos en el refrigerador, y cuando llegues corriendo a casa, calienta alguna salsa y pónsela al arroz, la cena estará lista.
- Cereales procesados y granos: Los son una fuente de energía y por lo general, una comida voluminosa, con poca grasa. Lo negativo es que la mayoría de los carbohidratos están procesados. Cuando se procesan los alimentos se pierden las semillas fuertes y harinas que lo constituyen. Por ejemplo, gran parte del valor alimenticio, fibra y calidad del alimento original se pierde al hacer pan o cereales. Para muchos pasar del pan blanco al pan integral es una medida para aumentar la calidad de la alimentación, sin tener en cuenta este aspecto.
PROTEÍNAS: LADRILLOS DEL ORGANISMO
La energía sale de: carbohidratos + grasa. El material de construcción humano son las proteínas. Solo ellas abarcan el 20% de nuestra estructura corporal. Las proteínas resulta imprescindibles para la formación de las células. Aquí están cuatro ejemplos de su importante protagonismo:
Las proteínas llamadas enzimas son como los guardias de tráfico de las reacciones químicas (actividad celular); otras fijan el oxígeno en la sangre (hemoglobina) y le dan consistencia al cabello, la piel y los tendones (queratina y colágeno) es por ello que numerosas marcas de estética promocionan estos componentes en sus productos.
Las proteínas de alta calidad son la leche, los huevos, las carnes, el pescado y el marisco. Aunque por ejemplo las populares “lentejas con arroz” son un ejemplo excelente de combinación entre cereales y legumbres, con un alto valor proteico.
Recomendación de algunas fuentes de proteínas saludables:
- Suero de leche
- Soja
- Huevos
- Pescado azul (sardinas, caballa o atún)
- Carnes blancas (pollo, pavo…)
- Queso cottage
- Quinoa
mINERALES: ABONO DEL CUERPO
El 4% de los tejidos humanos es materia mineral. Según su presencia en el organismo reciben el nombre de macro elementos u oligoelementos. Estos participan en la formación de hemoglobina, proteína transportadora de la sangre; por ejemplo, el hierro es el taxi del oxígeno, participan en la construcción de los tejidos, dan solidez al esqueleto y equilibran el volumen de agua y sangre dentro del organismo.
- Fósforo: leche, queso, pescado, marisco, frutos secos, cereales, integrales….
- Magnesio: cereales integrales, frutos secos, verduras (hoja verde), legumbres, higos secos…
- Yodo: sal, algas, mariscos y pecados
- Sodio: sal de mesa, anchoas, conservas…
- Hierro: yema del huevo, carne magra, verduras (hoja verde), sardinas…
- Potasio: fruta, patatas, aguacates, legumbres, semillas, cítricos.
- Calcio. Leche y lácteos, sardinas, verduras de hoja verde…
Legumbres, verduras y fruta: LLAVes de vida
Las legumbres son las lentejas, los garbanzos, las habas, los guisantes, las alubias y la soja. Alimentos humildes y tradicionales de lo más saludables. Tienen alto valor en carbohidratos y baja dosis de grasa, no tienen colesterol, son una fuente de fósforo, hierro, zinc, potasio y vitaminas del grupo B. Además de que proporcionan abundante fibra que arregla el estreñimiento y previene el cáncer del aparato digestivo.
Las frutas, hortalizas y verduras nos ofrecen hidratos de carbono, vitaminas, minerales, agua y sobretodo, fibra. No tienen apenas grasas pero si vitaminas C y A con alto poder antioxidante. Se recomienda comer al menos dos piezas de fruta al día. La cocción al vapor es la manera más saludable de cocinarlas.
* Reglas para comenzar a comer saludablemente*
- No se pueden suprimir los aceites: Cada día se tomará una cucharada de aceite.
- El consumo de minerales y vitaminas debe ser elevado: Hay que comer a diario gran abundancia de verduras y cada día una ración de alimento crudo.
- La dieta debe tener un alto contenido de calcio.
- Debe suprimirse el azúcar como edulcorante.
- Hay que beber a diario un litro y medio de agua: Se puede empezar bebiendo agua con limón o naranja.
( Los textos son de autor desconocido, fueron copiados y recontados por Adonis)
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