desayunos y comidas saludables

La fibra es necesaria en nuestra dieta. Podemos distinguir entre fibra soluble e insoluble. Los alimentos vegetales son los que proporcionarán fibra a nuestra dieta, una de las razones por las que tenemos que consumirlas diariamente y en variedad. Las recomendaciones de la fibra diaria varían según la persona y, principalmente, según la cantidad de calorías consumidas. Se recomienda consumir 25-35 gramos de fibra por día, que es de aproximadamente 10-15 gramos por 1000 kcal ingerido. La proporción de fibra soluble a insoluble es de tres partes de fibra insoluble por parte de fibra soluble. En breve introducimos frutas y / o verduras en las comidas principales, no será difícil alcanzar la cantidad de fibra diariamente y por esa razon les dejo este  Top 9 de los alimentos ricos en fibra. Lista de alimentos ricos en fibra Salvado de trigo (40g / 100g) : El salvado es la capa más externa del trigo. Es la fuente más importante de fibra insoluble. Por lo general, vend...

Dieta baja en carbohidratos en pacientes con diabetes: revisión científica (I) En los últimos años ha habido un claro aumento en las personas con diabetes. Según estudios, en nuestro país las cifras ya ascienden al 12% de la población, triplicando el número de afectados con respecto a hace 30 años. Específicamente, la diabetes tipo 2 es una enfermedad fácilmente prevenible, pero lamentablemente las directrices y recomendaciones oficiales de nutrición no parecen ralentizar la epidemia de casos en los que hemos sumergido. Hoy analizamos los temores relacionados con la dieta baja en carbohidratos en pacientes con diabetes y seremos testigos de cómo estas directrices se están volviendo más flexibles. Diabetes Tipo 1 y Diabetes Tipo 2 La diabetes en general, independientemente del tipo que tenga, es una condición en la que la insulina no puede comunicarse adecuadamente con nuestras células. Dado el tipo de diabetes que sufrimos, las razones por las que ocurre son claramen...

10 desayunos saludables para adelgazar y tener energía Déjeme adivinar qué le sucede: Usted está intentando perder el peso, pero los desayunos que usted prepara le dejan hambre. No te preocupes: te traigo 10 desayunos saludables para bajar de peso y tener energía durante todo el día. Desayuno saludable con kiwi El primero de los desayunos para bajar de peso es beber una taza de leche descremada, acompañada de un zumo de naranja, un par de rebanadas de pan con mermelada de luz del sabor que prefiere, y un kiwi. Con esto, tendrás una gran contribución energética, porque la leche y el pan integral te darán los carbohidratos necesarios para desarrollar el día con la energía necesaria para llevarlo a cabo. Jam, por otro lado, también trae energía. El kiwi, mientras tanto, le proporcionará una fibra extra y le permitirá beneficiarse de sus efectos diuréticos, con los que se consigue reducir un poco los líquidos acumulados, logrando una reducción de peso por dos vía...

Salad of pasta and tuna with balsamic dressing If salads are often very successful in the spring season, the winter cold can also be an opportunity to enjoy a rich salad with many different flavors and especially with a more solid consistency.  Today I propose this recipe of a salad of tuna and macaronis that is a flavor festival to give us strength in this winter. It is perfect for a dinner that leaves us very satisfied or for a starter of food, before a roast or a fish. Ingredients for two people 200g macaroni, 150g tuna in water, 1/2 pepper, 1 cucumber, 80g corn kernels, 10 to 12 cooked broccoli florets, 3 tablespoons mayonnaise, 1 tablespoon olive oil, 2 tablespoons balsamic, Salt and ground black pepper. How to make a salad of pasta and tuna with balsamic dressing We will put to boil the pasta in a pot with water and salt for the time indicated to the manufacturer so that it is al dente, that is to say slightly firm. We drain and let cool. Peel a...

La sopa de tortilla es parte de la comida casera mexicana que no se puede perder en cualquier mesa. Las abuelas nos han encantado con sus versiones de sopa de tortilla que han sido la columna vertebral de nuestro aprendizaje gastronómico. No hay duda de que hay muchas recetas mexicanas que son bastante simples y pueden reproducirse fácilmente utilizando ingredientes locales.  Hoy propongo la receta para mi versión de la tradicional sopa de tortilla que es realmente muy simple de preparar. Esta sopa le dará gran satisfacción y será un festival de sabor que seguramente será muy exitoso entre sus amigos y su familia. Es ideal para esta temporada de invierno para calentar nuestros huesos con algo diferente. INGREDIENTES PARA 2 PERSONAS 2 tomates maduros, 1 cebolla mediana, 1 diente de ajo, 1 chipotle chile marinado, 1,5 l de agua, 4 tortillas de maíz, 1 cucharada de aceite, 1 aguacate, 100 g de queso mozzarella (idealmente un queso mexicano Oaxaca) Sal y pimient...

Easy sushi recipe Every time we like more the oriental flavors and although not everything is sushi in the Japanese kitchen, undoubtedly this elaboration is one of the most liked to all. As it is a dish that is expensive if we ask it away from home and it is very important to consume it very fresh, today we want to teach you this easy sushi recipe , so you can do it whenever you want. I have prepared it in maki-roll format - small cylinders of nori seaweed stuffed with rice and the ingredient chosen - with salmon, avocado and cucumber, but you can use other fish, meats or any other ingredient, like when we made these fun melon makis with ham . Ingredients for 2 people 1 leaf of nori seaweed, 100 g of glutinous rice, 50 g of fresh salmon, 1 avocado, 1 cucumber, vinegar, sugar and salt  Also for the garnish: wakame and sesame kelp salad, wasabi pasta, soy sauce, pickled ginger How to prepare an easy sushi recipe We started preparing the rice. As we ...

Do you declare yourself a hamburger lover? This preparation does not have to be an unhealthy dish and is always associated with fast food bought outside the home. We can make fitness burgers that complement our workout with good nutrients like the ones we show below and you can try at home: Cauliflower and Oatmeal Hamburger : A vegetarian alternative, rich in vegetable protein , fiber, vitamin C and potassium that employs one of my favorite fitness foods like oats. Broccoli and chickpea burger : Using seasoning ingredients rich in vitamin C, calcium and potassium that our muscles need and offering energy of slow assimilation by the presence of a legume, this fitness recipe will prove once and you will repeat it millions of times, because It is tasty, nutritious and very easy to make. Salmon burgers : If you are looking for extra protein, these burgers are an excellent choice as they offer all the essential amino acids and also potassium, iron, vitamin D and omega 3 ...

The return to the routine after Christmas requires considerable effort on many fronts, one of them the culinary. Our body has become accustomed to committing excess after excess and now we have to look for ways to compensate them without resenting our taste buds. That's why we propose you this marinera salad that, besides being delicious, is very easy and quick to prepare.  With her we will feel that we are paying homage without it being the case, because it is very tasty and it is spectacular in the plate. If we want to subtract calories from this salad, we only have to reduce the amount of mayonnaise and mustard and increase the amount of vegetables. The rest are healthy and light ingredients that bring flavor, not guilt. A big point in your favor. Ingredients for ten servings 300 g tuna in vegetable oil (drained weight), 8 crab sticks (or surimi), 10-12 cooked prawns, 1 teaspoon dijon mustard, 1/2 teaspoon green mustard, 1/2 teaspoon Worcester sauce, 2 Tablesp...

Although many years ago we left behind books and classes, the return to school seems to mark us all the final end of the holiday season. Have you returned to the routine with desire? Surely the body thanks to recover a little normality, especially in food. Whether or not you diet, surely these vegetarian recipes that we have selected in the Walk for Gastronomy of the Network today will inspire you to start the year well.  What I like about vegetarian proposals like the ones I bring today is that they can give us ideas both for those who follow a vegetarian diet and those that do not. After the inevitable excesses of the holidays it is not bad to recover dishes in which vegetables, legumes and cereals are the protagonists. They are perfect to join the 'Monday without meat' or simply to remember that you can eat very well, rich and healthy, without always resorting to meat or fish. Do you want to see what has been cooked these days by the network? Light plates to open ...

Yes, I know that after the Christmas festivities is not the best time to offer you a cake, but to this cake of Oreo cookies and white chocolate I think, despite the saturation of sugar that you carry in the body, at a moment u Another you will not be able to resist.  A combination that everyone likes, the little ones will go crazy with their flavor to a giant Oreo , and the older ones will love the soft and mellow texture of their main chocolate mousse and mascarpone. If you are tired of desserts, keep this cake for a season, sure that someday you will enter the craving and no doubt succumb to it. Ingredients for four people For the base: 115 g of Oreo cookies without the filling, 50 g of butter  For the filling: 200 g of white chocolate confectionery, 100 ml of 35% liquid cream MG, 125 g of mascarpone cheese at room temperature, 6 g Of gelatin leaf, 250 g of fresh raspberries. How to Make Oreo Cookies and White Chocolate Cake We begin by removi...