¿Debo eliminar el consumo de azúcar?

por | Abr 19, 2019 | Hábitos, Niños, Nutrición, Recetas | 1.923 Comentarios

¿Debo eliminar el consumo de azúcar?

El cuerpo necesita consumir azúcar, es un hecho. Los hidratos de carbono, también conocidos como carbohidratos o azúcares, se encuentran presentes en muchos alimentos de consumo diario (frutas, vegetales, cereales, legumbres). Proporcionan energía (calorías), siendo el principal combustible que utiliza el cuerpo para llevar a cabo múltiples funciones orgánicas.

Por otro lado, las calorías del azúcar blanco (azúcar procesada) son llamadas “calorías vacías”, ya que durante su refinado y procesado pierden sus propiedades nutricionales (vitaminas y minerales).

¿Qué cantidad de azúcar es recomendable consumir?

La Organización Mundial de la Salud recomienda que los azúcares presentes en nuestra alimentación no aportan más del 10% de las calorías diarias y sostiene que, si esa cuota no supera el 5%, probablemente se multipliquen los beneficios sobre la salud.

¿Debo eliminar el consumo de azúcar?

El azúcar no se debe eliminar totalmente de la dieta, se debe adecuar su ingesta acorde con el peso y la actividad física que se realice. Es importante saber que la fibra, la grasa y las proteínas que contengan los alimentos de tu comida, intervendrán en la velocidad de absorción de sus azúcares. Es decir, en cierta manera, podemos modificar el comportamiento del azúcar que ingerimos si lo combinamos con alimentos ricos en fibra o que contengan proteínas o grasas.

¿Cuales son las consecuencias de un alto consumo de azúcar?

El consumo excesivo de azúcar puede traer consecuencias negativas para la salud, como el sobrepeso, la obesidad, el síndrome metabólico y la resistencia a la insulina, que tienen una estrecha relación con las enfermedades cardiovasculares y la diabetes. En la actualidad, todas ellas son consideradas epidemias mundiales que ocasionan altos costos en salud (por sus complicaciones y mortalidad).

¿Qué alternativas naturales tenemos para sustituir el consumo de azúcar procesada?

Estevia: las hojas de estevia tienen un sabor fuertemente dulce y algo amargas, se la utiliza para endulzar té, infusiones y en repostería para personas diabéticas ya que son hidratos de carbono muy complejos y de poco valor calórico.

Sirope de agave: se extrae de la planta de agave y su sabor es muy dulce.

Sirope de arce o maple: savia dulce que se obtiene de la madera de este árbol. Su sabor es muy intenso aunque su poder endulzante es bajo.

El azúcar de coco es uno de los últimos descubrimientos (aunque en países como Thailandia o Indonesia es un endulzante tradicional). Es el preferido por muchos nutricionistas debido a su índice glicémico bajo (35) y su composición equilibrada de azúcares (sacarosa, glucosa y fructosa)m junto con enzimas que reducen su velocidad de asimilación.

Dátiles: aportan minerales, vitaminas y fibra que ayuda a mantener un buen tránsito intestinal a la hora de eliminar sustancias de desecho del organismo.

Para que empieces a consumir un sustituir a la azúcar procesada quiero compartir mi receta de mermelada de blueberries que emplea miel de maple, es fácil y está riquísima:

Mermelada de blueberries:

Ingredientes:

  • 3 tazas de blueberries
  • 3-4 cucharadas de miel de maple
  • 2 cucharadas de semillas de chía

Preparación:

  • Colocar en un ollita o sartén profundo las blueberries y la miel.
  • Calentar a fuego medio hasta que hierva.
  • Bajar la temperatura del fuego y seguir cocinando por 5 minutos más, mover con frecuencia.

Aplastarlas  con un machacador de papas,  dejar algunas enteras para darle textura.

  • Agregar las semillas de chía y reducir a fuego mínimo.
  • Dejar que se cocinen por 15 minutos más sin dejar de moverlo con frecuencia.
  • Retirar del fuego y agregar vainilla.
  • Mezclar bien.
  • Dejar reposar y refrigerar. 
lourdes

1.923 Comentarios

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    일단 저와 제가 아는 동생이 CAB에서 놀았던 입금 계좌를 경찰에 아는분한테 제출을 할겁니다.
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