Nutrición: Alimentación en invierno

El clima cambio y con ello trajo algunos datos que no puedes pasar por alto en esta temporada.


  • No dejes de lado las verduras

Las verduras son importantes porque ayudan a regular el tránsito intestinal, prevenir enfermedades, controlar la ansiedad y muchos más beneficios. Por ello, debemos incluirlas en toda época del año. Sin embargo, no hay que olvidar que hay más presentaciones además de la ensalada como en guisos, salteados, como parte de un quiche o soufflés.


  • Sí a los alimentos fermentados y encurtidos

Estos grupos de alimentos, al igual que las verduras y frutas ayudan a mantener saludable nuestra flora intestinal, la cual se encarga de actuar como una barrera ante cualquier bacteria o agente infeccioso y nos ayuda a mantener un buen sistema inmune, sobre todo en cambios de clima. En este grupo de alimentos encontramos el yogurt, chucrut (col fermentada), miso (condimento japonés), pepinillos y demás verduras encurtidas.


  • Incluye a todas las frutas

No solo las frutas cítricas son necesarias, en realidad todas son importantes, ya que la combinación de todas hace que nuestro organismo reciba más vitaminas. Con respecto a la vitamina C (que por cierto la promocionan un motón en invierno) ayuda a estimular las defensas del organismo, pero no ayuda a reducir el tiempo de un resfriado. Es decir, no esperes hasta estar delicad@ de salud para variar tu alimentación.


  • Mesura las infusiones

En días que nos provoca beber infusiones tenemos que tener en cuenta que no debemos de abusar de estas, sobre todo los días que consumismos menestras, ya que estas bebidas inhiben parte de la absorción de hierro (mineral que nos ayuda a estar con energía) proveniente de las leguminosas. Esos días prefiere refrescos de fruta, así absorberás mejor el hierro y evitarás la posibilidad de tener anemia. Así también, controla la cantidad de azúcar con la que endulzas o emplea para saborizar la stevia.


Alexandra Marquez Hinojosa
Licenciada en Nutrición y Dietética de la UPC. Se dedica a la consultoría nutricional desde hace 5 años. Ama prevenir enfermedades crónicas a través de la nutrición. Tiene gran interés por la sostenibilidad lo que la llevo a tener la especialidad en Responsabilidad Social y Sostenibilidad (ESAN). Miembro de Save Food, iniciativa mundial en contra del desperdicio de alimentos.

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