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:: Alimenta.com.uy :: Propiedades de las verduras de hojas verdes
 
Sello ganador categoria pericom.uy
Suscripción
Enviar
Recetas

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Propiedades de las verduras de hojas verdes


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.
Propiedades de las verduras de hojas verdes

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En ensalada, como plato principal, combinadas con arroz, pasta o legumbres, de guarnición, en tortilla, salteadas, como aperitivo, mezcladas con el guiso de carne o de pescado. Cualquier idea es buena si se consigue comer cada día algo de verdura. Eso sí, no todas las propuestas sirven para todos los días: no es lo mismo comerla cruda, cocida 'al dente' o al vapor que frita, rebozada o mezclada con salsas grasas.

Las verduras son un tesoro gastronómico muy saludable. Representan un conglomerado de nutrientes: fibra dietética, vitaminas (ácido fólico, provitamina A, vitamina E), minerales y oligoelementos (potasio, magnesio, hierro, calcio) y aportan una gran variedad de sustancias bioactivas, entre ellas los antioxidantes.

La Organización Mundial de la Salud (OMS) da cuenta de que el bajo consumo de frutas y hortalizas tiene una relación directa con más de 2,7 millones de muertes al año en todo el mundo, entre ellas el 30% son cardiopatías isquémicas, el 20% corresponden a cánceres gastrointestinales y el 10% a enfermedades cerebrovasculares. Todas ellas cifras alarmantes si se tiene en cuenta que la ingesta diaria de este grupo de alimentos reduciría de forma considerable la incidencia de estas patologías. Además, algunas verduras destacan incluso, sobre otras por su particular contenido en determinados nutrientes y sustancias bioactivas, por lo que su ingesta es más recomendable durante determinadas situaciones. Las hay más idóneas en caso de padecer anemia o dolencias musculares; especialmente indicadas para mantener la salud de los ojos e incluso, para la mineralización de los huesos.


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¿Porque no como verduras a diario?


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1.- Me resulta aburrido y monótono comer siempre la misma verdura hervida.

La solución: Buscar recetas originales tanto en la combinación de sus ingredientes como en su forma de elaboración y presentación: salteadas, en tortilla, budines, hamburguesas, albóndigas, croquetas, empanadas.


2.- Solo me gustan en ensalada

La solución: Todas las verduras tiene cabida para comerlas crudas o cocidas 'al dente' para disfrutar de su textura crujiente.


3.- No me agrada mucho el sabor

La solución: Disimular su sabor con hierbas y condimentos suaves y aromáticos, con salsas sabrosas pero no grasas ni saladas.


4.- Me llenan poco

La solución: Combinarlas con alimentos más consistentes como el arroz, la pasta o las legumbres, o como ingrediente de guisos de carnes y pescados.


5.- No tengo tiempo para prepararlas

La solución: Elegir dos o tres verduras por semana, cocinarlas al vapor, en la olla a presión o hervidas y usarlas, como máximo durante los tres días días siguientes,

como base para acompañar distintos platos: como plato principal el primer día; purés, salteadas de guarnición, en tortilla o revuelto, acompañamiento de otras recetas (arroces, pastas, legumbres). También es posible recurrir a verduras congeladas (basta con añadirlas al agua hirviendo) o en conserva al natural, ya cocidas y listas para comerlas.





Fuente: www.consumer.es

Comentarios

Destacados

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    Cómo actúa la dieta mediterránea sobre la salud
    Cómo actúa la dieta mediterránea sobre la salud
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    La dieta mediterránea tradicional tiene efectos saludables sobre las enfermedades cardiovasculares

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    Consejos generales para reducir las grasas a la hora de cocinar
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    Aprender a comer en forma saludable es la primera medida preventiva para cualquiera de nosotros.

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    Hamburguesas sanísimas
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    Con carne picada magra estas hamburguesas para toda la familia

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    Dieta libre de gluten...¿que alimentos elegir?
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    En esta nota te detallamos cuales son los alimentos libres de gluten y aquellos que pueden contener gluten.

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Miamamma

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i2es
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