{"id":1386,"date":"2019-11-29T19:32:53","date_gmt":"2019-11-30T01:32:53","guid":{"rendered":"http:\/\/cambiable-nutricion.com\/blog\/?p=1386"},"modified":"2019-11-29T19:32:53","modified_gmt":"2019-11-30T01:32:53","slug":"por-que-deberia-comer-verduras","status":"publish","type":"post","link":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/2019\/11\/29\/por-que-deberia-comer-verduras\/","title":{"rendered":"\u00bfPOR QU\u00c9 DEBER\u00cdA COMER VERDURAS?"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"683\" src=\"https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2019\/11\/assorted-vegetable-lot-1300972-1024x683.jpg\" alt=\"\" class=\"wp-image-1387\" srcset=\"https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2019\/11\/assorted-vegetable-lot-1300972-1024x683.jpg 1024w, https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2019\/11\/assorted-vegetable-lot-1300972-300x200.jpg 300w, https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2019\/11\/assorted-vegetable-lot-1300972-768x512.jpg 768w, https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2019\/11\/assorted-vegetable-lot-1300972-1536x1024.jpg 1536w, https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2019\/11\/assorted-vegetable-lot-1300972-2048x1365.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n<p><span style=\"color: #808080;\">Para muchos la <strong><span style=\"color: #7c84c0;\">respuesta<\/span> <\/strong>es <strong>evidente<\/strong> pero para otros es necesario identificar las<span style=\"color: #92c13e;\"><strong>\u00a0razones<\/strong> <\/span>del porque las<span style=\"color: #7c84c0;\"><strong> verduras<\/strong><\/span> no son solo <span style=\"color: #92c13e;\"><strong>ingredientes<\/strong><\/span> de alguno que otro guisado o por s\u00ed se quedan con <span style=\"color: #7c84c0;\"><strong>hambre<\/strong> <\/span>cuando est\u00e1n en un <span style=\"color: #92c13e;\"><strong>plan<\/strong> <\/span>de <span style=\"color: #7c84c0;\"><strong>reducci\u00f3n de peso<\/strong><\/span>. Las <span style=\"color: #92c13e;\"><strong>verduras<\/strong><\/span> son parte del <span style=\"color: #7c84c0;\"><strong>esquema<\/strong><\/span> de <span style=\"color: #92c13e;\"><strong>elecciones inteligentes<\/strong> <\/span>que <span style=\"color: #7c84c0;\"><strong>promueven<\/strong><\/span> y <span style=\"color: #92c13e;\"><strong>facilitan<\/strong> <\/span>la adopci\u00f3n de una <strong><span style=\"color: #7c84c0;\">alimentaci\u00f3n sana<\/span> <\/strong>y un <span style=\"color: #92c13e;\"><strong>estilo de vida saludable<\/strong><\/span>; es por ello que hoy repasaremos las <strong><span style=\"color: #7c84c0;\">razones<\/span><\/strong> que las hacen<span style=\"color: #92c13e;\"><strong> indispensables<\/strong><\/span>:\u00a0<\/span><\/p>\n<ul>\n<li><span style=\"color: #808080;\"><span style=\"color: #7c84c0;\"><strong>REDUCEN<\/strong> <\/span><strong>LA<\/strong><span style=\"color: #92c13e;\"><strong> MORTALIDAD<\/strong><\/span><\/span><\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><span style=\"color: #808080;\">\u00a0El<span style=\"color: #7c84c0;\"><strong> consumo<\/strong><\/span> de<span style=\"color: #92c13e;\"><strong> 5 raciones<\/strong> <\/span>de <strong><span style=\"color: #7c84c0;\">verduras<\/span> <\/strong>y <span style=\"color: #92c13e;\"><strong>frutas<\/strong><\/span> <strong>reduce<\/strong> el <span style=\"color: #7c84c0;\"><strong>riesgo<\/strong> <\/span>de <strong>enfermedad coronaria<\/strong>, <span style=\"color: #7c84c0;\"><strong><span style=\"color: #808080;\"><strong>enf<\/strong>ermedad cardiovascular<\/span><\/strong><\/span>, <strong>diabetes<\/strong> y diferentes tipos de <strong>c\u00e1nceres<\/strong>: boca, colon o recto.<\/span><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"color: #808080;\">El <strong><span style=\"color: #92c13e;\">consumo<\/span> <\/strong>recomendado de <span style=\"color: #7c84c0;\"><strong>vegetales<\/strong><\/span> (<strong>frutas, verduras y hortalizas<\/strong>) es de<strong><span style=\"color: #92c13e;\"> 600 g<\/span><\/strong> (<strong>peso en crudo y neto<\/strong>); por lo qu\u00e9 se <span style=\"color: #7c84c0;\"><strong>recomienda<\/strong><\/span> integrar como m\u00ednimo de <span style=\"color: #92c13e;\"><strong>150 &#8211; 200 g<\/strong> <\/span>de <span style=\"color: #7c84c0;\"><strong>verduras<\/strong><\/span> en al menos <strong>dos tiempos<\/strong> de <strong><span style=\"color: #92c13e;\">comida<\/span> <\/strong>principales: <strong>comida <\/strong>y <strong>cena<\/strong>.\u00a0<\/span><\/p>\n<ul>\n<li><strong><span style=\"color: #808080;\"><span style=\"color: #7c84c0;\">CONTRIBUYEN<\/span> AL ADECUADO <span style=\"color: #92c13e;\">FUNCIONAMIENTO INTESTINAL<\/span><\/span><\/strong><\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><span style=\"color: #808080;\">Al ser ricas en<span style=\"color: #7c84c0;\"><strong> fibra<\/strong> <\/span><strong>regulan<\/strong> el <span style=\"color: #92c13e;\"><strong>tr\u00e1nsito intestinal<\/strong> <\/span>y <strong>contribuyen<\/strong> al mantenimiento de la <strong><span style=\"color: #7c84c0;\">microbiota intestinal<\/span><\/strong>, previniendo el <strong>estre\u00f1imiento<\/strong> y\/o <strong>diarrea<\/strong>.<\/span><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"color: #808080;\">Es <strong><span style=\"color: #92c13e;\">normal<\/span><\/strong> que cuando empiezas a integrarlas,<strong> experimentes <span style=\"color: #7c84c0;\">estre\u00f1imiento<\/span><\/strong>, pero esto es solo durante la <strong>fase de adaptaci\u00f3n<\/strong> y si cuidas el <span style=\"color: #92c13e;\"><strong>aporte<\/strong><\/span> de <span style=\"color: #7c84c0;\"><strong>agua<\/strong> <\/span>este malestar se <strong>soluciona<\/strong> r\u00e1pidamente.<\/span><\/p>\n<ul>\n<li><strong><span style=\"color: #92c13e;\">ANTIOXIDANTES<\/span><\/strong><\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><span style=\"color: #808080;\">Las <\/span><strong style=\"color: #808080;\"><span style=\"color: #7c84c0;\">verduras<\/span><\/strong><span style=\"color: #808080;\"> son<\/span><strong style=\"color: #808080;\"> fuente<\/strong><span style=\"color: #808080;\"> de <\/span><strong style=\"color: #92c13e;\">vitamin<span style=\"color: #92c13e;\">a<\/span><\/strong><span style=\"color: #92c13e;\">\u00a0<\/span><strong style=\"color: #92c13e;\">C<\/strong><span style=\"color: #808080;\">,<\/span><strong style=\"color: #92c13e;\"><span style=\"color: #7c84c0;\"> beta<\/span> <\/strong><span style=\"color: #7c84c0;\"><strong><span style=\"color: #7c84c0;\">caro<\/span>tenos<\/strong><span style=\"color: #808080;\">, <\/span><span style=\"color: #92c13e;\"><strong>licopeno<\/strong><\/span><span style=\"color: #808080;\">,<\/span> <strong>quercetina<\/strong><span style=\"color: #808080;\">,<\/span><strong><span style=\"color: #92c13e;\"> catequinas<\/span><\/strong><span style=\"color: #808080;\">,etc., <\/span><\/span><span style=\"color: #808080;\">que <\/span><span style=\"color: #7c84c0;\"><strong>contrarrestan<\/strong><\/span><span style=\"color: #808080;\"> el <\/span><span style=\"color: #92c13e;\"><strong>da\u00f1o<\/strong> <\/span><span style=\"color: #808080;\">provocado por el <\/span><span style=\"color: #7c84c0;\"><strong>estr\u00e9s oxidativo<\/strong><\/span><span style=\"color: #808080;\">; <\/span><strong style=\"color: #808080;\">evitando <\/strong><span style=\"color: #808080;\">y\/o<\/span><strong style=\"color: #808080;\">\u00a0retardando\u00a0<\/strong><span style=\"color: #808080;\"> con ello el <\/span><span style=\"color: #92c13e;\"><strong>deterioro celular<\/strong><\/span><span style=\"color: #808080;\">.\u00a0<\/span><\/p>\n<ul>\n<li><span style=\"color: #808080;\"><strong><span style=\"color: #7c84c0;\">FORTALECEN<\/span> EL<span style=\"color: #92c13e;\"> SISTEMA INMUNOL\u00d3GICO<\/span><\/strong><\/span><\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><span style=\"color: #808080;\">Como buenas <span style=\"color: #7c84c0;\"><strong>fuentes<\/strong><\/span>, principalmente de <strong><span style=\"color: #92c13e;\">vitamina C<\/span><\/strong>, <span style=\"color: #7c84c0;\"><strong>selenio<\/strong><\/span>, <span style=\"color: #92c13e;\"><strong>zinc<\/strong><\/span>, contribuyen al <strong>adecuado<\/strong> <span style=\"color: #7c84c0;\"><strong>funcionamiento<\/strong><\/span> de nuestro <span style=\"color: #92c13e;\"><strong>sistema de defensas<\/strong><\/span>; incluso en los <span style=\"color: #7c84c0;\"><strong>cambios de estaci\u00f3n<\/strong><\/span>, su <strong>consumo adecuado<\/strong> es<strong><span style=\"color: #92c13e;\"> esencial<\/span> <\/strong>para <strong>no <span style=\"color: #7c84c0;\">enfermarnos<\/span><\/strong>.\u00a0<\/span> \u00a0<\/p>\n<ul>\n<li><span style=\"color: #808080;\"><strong>AYUDAN A <span style=\"color: #92c13e;\">ALCANZAR<\/span> Y<span style=\"color: #7c84c0;\"> MANTENER<\/span> UN <span style=\"color: #92c13e;\">PESO\u00a0<\/span><\/strong><span style=\"color: #92c13e;\"><b>SALUDABLE<\/b><\/span><\/span><\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><span style=\"color: #808080;\">Las <strong><span style=\"color: #7c84c0;\">verduras<\/span> <\/strong>son alimentos de <strong>bajo<\/strong> <span style=\"color: #92c13e;\"><strong>aporte energ\u00e9tico<\/strong><\/span> y gracias a su aporte de<strong><span style=\"color: #7c84c0;\"> fibra <\/span><\/strong><\/span><span style=\"color: #808080;\"><strong>contribuyen<\/strong> con nuestra <span style=\"color: #7c84c0;\"><strong><span style=\"color: #92c13e;\">sensaci\u00f3n<\/span> <\/strong><span style=\"color: #808080;\">de<\/span><strong> saciedad<span style=\"color: #808080;\">,<\/span> <\/strong><\/span><\/span><span style=\"color: #808080;\"><strong>reducen<\/strong> los <span style=\"color: #92c13e;\"><strong>procesos inflamatorios<\/strong><\/span> a nivel abdominal y su <span style=\"color: #7c84c0;\"><strong>composici\u00f3n nutrimental<\/strong><\/span> (agua, vitaminas y minerales) ayuda a reducir los procesos de <span style=\"color: #92c13e;\"><strong>retenci\u00f3n de l\u00edquidos<\/strong><\/span>.<\/span><\/p>\n<ul>\n<li><strong><span style=\"color: #808080;\">SON<span style=\"color: #7c84c0;\"> VERS\u00c1TILES<\/span> Y <span style=\"color: #92c13e;\">ECON\u00d3MICAS<\/span><\/span><\/strong><\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><span style=\"color: #808080;\"><strong>Contribuyen<\/strong> a darle <span style=\"color: #7c84c0;\"><strong>variedad<\/strong><\/span> y <strong><span style=\"color: #92c13e;\">color<\/span> <\/strong>a tu <span style=\"color: #7c84c0;\"><strong>alimentaci\u00f3n<\/strong><\/span>.<\/span><\/p>\n<blockquote>\n<p><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>RECUERDA:<\/strong> <\/span><strong>INTEGRA<span style=\"color: #7c84c0;\"> verduras<\/span><\/strong> de<span style=\"color: #92c13e;\"><strong> TEMPORADA<\/strong><\/span> y <span style=\"color: #7c84c0;\"><strong>LOCALES<\/strong><\/span>; para no solo tener una <span style=\"color: #92c13e;\"><strong>alimentaci\u00f3n<\/strong><\/span> <strong><span style=\"color: #7c84c0;\">saludable<\/span><\/strong> y<span style=\"color: #92c13e;\"><strong> variada<\/strong><\/span> sino adem\u00e1s <span style=\"color: #7c84c0;\"><strong>sostenible<\/strong><\/span>.<strong>&#8220;<\/strong><\/span><\/p>\n<\/blockquote>\n<p><span style=\"color: #808080;\"><strong>\u00bf<span style=\"color: #92c13e;\">Quieres<\/span>\u00a0<span style=\"color: #7c84c0;\">saber<\/span>\u00a0m\u00e1s? Escr\u00edbenos<\/strong>:\u00a0<a style=\"color: #808080;\" href=\"https:\/\/cambiable-nutricion.com\/blog\/index.php\/2019\/01\/10\/etapa-1-evaluacion-y-diagnostico\/hola@cambiable-nutricion.com\">hola@cambiable-nutricion.com<\/a><\/span><\/p>\n<p><span style=\"color: #808080;\"><strong>Publicaci\u00f3n escrita por:<\/strong><\/span><\/p>\n<p><span style=\"color: #92c13e;\"><strong>Clara Paula Zepahua Cotlame<\/strong><\/span><\/p>\n<p><span style=\"color: #7c84c0;\"><strong>Nutri\u00f3loga\/ Coach Nutricional<\/strong><\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>Para muchos la respuesta es evidente pero para otros es necesario identificar las\u00a0razones del porque las verduras no son solo &hellip; <\/p>\n<p><a href=\"https:\/\/cambiable-nutricion.com\/blog\/index.php\/2019\/11\/29\/por-que-deberia-comer-verduras\/\" class=\"more-link\">Read More<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"spay_email":""},"categories":[137],"tags":[323,395,408,178,409,410,411,141,343,407],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/posts\/1386"}],"collection":[{"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/comments?post=1386"}],"version-history":[{"count":10,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/posts\/1386\/revisions"}],"predecessor-version":[{"id":1397,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/posts\/1386\/revisions\/1397"}],"wp:attachment":[{"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/media?parent=1386"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/categories?post=1386"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/tags?post=1386"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}