¿Qué comer en el desayuno?.

3 años hace

El  desayuno influye en el estado de ánimo y el rendimiento físico y mental durante el día. Incluso existen investigaciones que encontraron que el cuerpo asimila mejor los alimentos que tomamos en ayunas y por eso se dice que es la comida más importante.

Estar bien nutridos nos protege un poco más de cualquier infección viral. Aquí te explicamos qué alimentos no pueden faltar a la hora de preparar el desayuno y cuáles debes evitar.

Para que una comida sea saludable debemos lograr un equilibrio entre los principales nutrientes: carbohidratos, proteínas, fibra y grasas. Para mejores efectos estos deben ser de la mayor calidad posible, esto se consigue con alimentos naturales o frescos en lugar de aquellos que son procesados. Estas son algunas opciones para cada tipo de nutriente:

Los carbohidratos se dividen en dos grandes grupos: los simples y los complejos. Generalmente los primeros suelen llamarse «malos» porque son de rápida absorción y proporcionan energía inmediata, mientras que a los segundos se los considera «buenos» porque tardan en ser absorbidos.

Sin embargo, muchos nutricionistas señalan que esta categorización no sería correcta, ya que ambos son necesarios para una alimentación equilibrada. Estos son alimentos de los que puedes obtener esos carbohidratos:

  • Cereales integrales.
  • La mayoría de las frutas y sus jugos.
  • Lácteos.
  • Panes
  • Vegetales ricos en fécula (almidón), como brócoli, espinaca o papa.

Proteínas

Estos nutrientes se pueden obtener de fuentes animales o vegetales. La proteína animal se consideran de mayor calidad  gracias a su rico nivel de aminoácidos esenciales. Los nutricionistas recomiendan  una mezcla adecuada entre ambos. Estos son alimentos que puedes incorporar:

  • Carne magra, puede ser de pavo, vaca o pollo.
  • Frutos secos.
  • Lácteos.
  • Pescados, como arenque, atún, bacalao, salmón o trucha.
  • Seitán («carne vergetal» hecha de gluten de trigo, no recomendada para celíacos)
  • Semillas de soja.
  • Tempeh (derivado de la soja muy rico en proteínas vegetales)
  • Vegetales de hoja verde.
  • Consejos para preparar un desayuno saludable

Fibra

Es la sustancia responsable de que nos sintamos satisfechos, agregándole volumen a nuestra dieta y facilitando la digestión. Ten en cuenta estos alimentos a la hora de preparar tu desayuno:

  • Melocotones
  • Panes, pastas y cereales integrales.
  • Plátanos.
  • Semillas, como pistachos, almendras o pacanas.

Grasas

Esta es otra palabra que puede sonar negativa, pero las grasas son una gran fuente de energía y ayudan al cuerpo a absorber vitaminas. Estas son opciones saludables que puedes incluir para obtenerla:

  • Aceite de oliva extra virgen o de coco.
  • Frutos secos, como almendras, avellanas, castañas, nueces.
  • Semillas de chía o girasol.
  • Yogur entero, o kéfir o búlgaros.

Qué debes evitar

Un desayuno saludable no se consigue solamente por los alimentos que incorporas sino también por aquellos que evitas. Debes informarte sobre la cantidad de calorías, porciones y datos nutricionales de los alimentos, por ello, presta atención a las etiquetas de los productos que compres.

Los especialistas advierten que las comidas procesada, refinadas, fritas o azucaradas pueden tener efectos perjudiciales para la salud, más aún si se los consume en ayunas. Estos son ejemplos de productos que debes evitar:

  • Bebidas azucaradas o energizantes.
  • Carne procesada, como salchichas, tocino, en conserva, en cecina, seca, en lata y preparaciones o salsas a base de carne.
  • Cereales azucarados.
  • Edulcorantes artificiales.
  • Hot cakes con miel artificial.
  • Jugos de fruta artificiales.
  • Yogures de sabores.
  • Evita los desayunos en cadenas de comida rápida.

Otra realidad muy común, sobre todo en adolescentes, es pasar por alto esta comida. Expertos de American Academy of Pediatrics (AAP) explican que esto podría deberse a alteraciones en los hábitos de sueño, trastornos con el peso o rutinas aceleradas. Por ello, recomiendan opciones para desayunos veloces como barras de granola, cereales o frutas secas, deshidratadas o frescas.

Fuente Yahoo! Noticia

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