Cuántas veces nos hemos hecho esa pregunta…Yo personalmente, miles de veces… Los alimentos que más nos gustan son los que más engordan, los que más calorías tienen y los que menos debemos comer…pero…¿Sabemos realmente el por qué de esta contradicción? La respuesta es fácil: La Grasa.
La grasa está presente naturalmente en multitud de alimentos como carnes, pescados, aceites… pero no así o no en tanta medida, en los vegetales,los cuales no son del agrado de muchas personas. cuando les preguntas el por qué dicen que por que no saben a nada y es cierto, los vegetales sin aderezar no tienen un sabor muy placentero, incluso el pollo o el pavo (las carnes blancas) tampoco; son insípidos si no les pones sal, aceite, alguna salsa, especias…En cambio cuando hablamos de comida rápida, helados, postres, snacks, patatas fritas, pizza, hamburguesas de cadenas de comida rápida, etc.. la cosa cambia y cambia para peor… A todo el mundo le gustan las comidas en grasa y es por el alto contenido en grasas el cual las hace más apetecibles al paladar, nos deleita su sabor y siempre queremos más y más…Principalmente hay tres tipos de grasas:- Ácidos grasos saturados: Consumidos en exceso tienden a elevar los niveles de colesterol y triglicéridos en sangre. Los alimentos ricos en grasas saturadas son: carnes rojas (cerdo, cordero, carne de caza, jabalí, ciervo, etc..) embutidos, patés, manteca, tocino, leche entera y sus derivados, grasas lácteas (nata y mantequilla). También se hallan en los aceites de coco y palma, muy empleados en bollería industrial y los cuales hay que evitar en la medida de lo posible, repostería, pastelería y snacks. Estas grasas, y estos alimentos, han de consumirse con gran moderación.-Ácidos grasos monoinsaturados. El más representativo es el oleico, característico del aceite de oliva, las aceitunas y el aguacate. Su consumo en cantidad suficiente protege el sistema cardiovascular: contribuye a reducir el mal colesterol (LDL) y a aumentar el bueno (HDL). De consumo recomendable pero igualmente no hay que abusar.-Ácidos grasos poliinsaturados. Omega-6 (linoleico, abundante en los aceites vegetales de semillas) y omega-3 (alfa linolénico, en el aceite de soja; EPA o Eicosapentaenoico y DHA o Docosahexaenoico, en la grasa del pescado azul). Su consumo es muy recomendable. Los omega-6 de los aceites de semillas (girasol, maíz y soja), las margarinas vegetales y los frutos secos disminuyen los niveles de colesterol total y LDL, el malo, aunque hacen descender ligeramente el HDL, el bueno. Los omega-3, característicos del pescado azul (atún, sardinas, trucha, salmón), no producen un efecto apreciable sobre el colesterol pero a partir de ellos se forman eicosanoides, que promueven la vasodilatación y disminución de la agregación plaquetaria,con lo que benefician la salud cardiovascular al reducir la trombogénesis o formación de trombos o coágulos. Se aconseja consumir diariamente 2 gramos de ácido linolénico y 200 mg de DHA. Sepamos que 100 gramos de salmón fresco proporcionan 5 gramos de grasas EPA y DHA; el bonito, 2,3 gramos; y la trucha, casi 1,5 gramos. Mejor proveerse de Omega 3 consumiendo pescados azules que productos enriquecidos en esta grasa,como leche, huevos, bebidas de fruta…
Es bien sabido que hay una gran cantidad de gente, sobretodo niños, adolescentes y gente jóven que no comen verduras regularmente, incluso ni frutas, y éstas si que son dulces naturalmente, sin añadirles nada o si las comen es aderezándolas con salsas ricas en grasas… salsa carbonara, salsa bologñesa, salsa césar… de esta forma se pierde todo lo sano que es comer verduras o frutas. Por ejemplo, una ensalada con lechuga, tomate, maíz y pollo asado troceado es una opción súper saludable para comer o cenar ingiriendo muy pocas calorías pero si le añadimos la salsa césar ya la convertimos en un amasijo de calorías innecesarias sólo para darle sabor… y ya no es tan saludable de este modo…Igual pasa con un trozo de pollo.. si lo adobamos con salsa roquefort duplicamos o triplicamos las calorías que ingerimos inútilmente…La mejor forma de dar sabor a nuestros platos es con el aceite de oliva (controlándolo bastante, pues es grasa pura de la buena pero grasa y necesita ser controlada) o mucho mejor con las especias: orégano, romero, albahaca, nuez moscada, hierbas provenzales, ajo en polvo, pimentón dulce, etc… todas las especias son acalóricas, es decir, no tienen calorías y dan un sabor fantástico a nuestros platos. Yo añado por ejemplo orégano a todas las pastas que hago y a las sopas, romero para las carnes y pescados, pastas y sopas, el laurel le da un sabor característico a los guisos y la pimienta la uso para todo (a veces demasiado jeje). La canela es perfecta para aderezar postres; por ejemplo pelar una naranja, cortarla en rodajas, un poquito de azúcar o sacarina y canelita espolvoreada… es “mel de romer” como dice mi padre.Así que si quereis probad y me decís qué tal eso sí, los tarritos de especias de plástico mejor que de vidrio si se caen hacen una maleza, lo sé por experiencia, creedme jajaja.
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