CULINARIUM

Nutrición: Dile sí al pescado

El verano acabó y no por eso debe disminuir el consumo de pescado, ya que este alimento tiene muchos beneficios para la salud. Su consumo debería ser más seguido, entre 2 a 3 veces por semana.

El pescado contiene gran cantidad de omega 3 lo que contribuye a reducir la inflamación, el riesgo de sufrir diabetes, regular el nivel de colesterol, mejorar la presión arterial y con ello mantener saludable el corazón. Asimismo, ayuda a prevenir el cáncer, obesidad entre otros males. En el caso de los más pequeños, favorece el desarrollo cerebral, refuerza la memoria, mejora la concentración, estado de ánimo y visión.

El consumo de pescado favorece a todos los grupos etarios y por eso debe estar presente en la mesa. Un tip para tener un buen aporte de omega 3 es comprar los pescados que tienen mayor concentración, los cuales son conocidos como pescados azules, porque en la parte más oscura de su piel presentan mayor cantidad de omega. Los pescados que destacan por su alto aporte son la anchoveta, bonito, caballa, jurel y pejerrey.

Hay que preferir preparaciones como guisos, sancochado, horno o ceviche, ya que al freír el pescado, el contenido de omega 3 disminuye de manera considerable y todos los beneficios antes mencionados se pierden.

Un punto a destacar es la fácil y rápida digestión, ello se debe a que el pescado tiene un bajo contenido de colágeno, de ser así se puede incluir en todas las comidas y sobre todo en la cena. Por otra parte, algo que debo aclarar es que el pescado sí se puede consumir cuando se tiene alguna herida o se ha pasado por un procedimiento quirúrgico. El consumir pescado no causa infecciones y sí aporta una buena cantidad y calidad de proteínas lo que favorecerá a una rápida recuperación.

Bueno, ahora que sabes un poquitín más de los beneficios del pescado, no los dejes de lado y aprovecha en consumirlos cada vez que puedas!

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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