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Brotes y germinados: añádelos a tu dieta

Dieta

brotes y germinados
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Si te preocupa comer sano y variado, te proponemos que incorpores a tu dieta estos alimentos que te ayudarán a combatir los efectos de la menopausia por su contenido en fitoestrógenos, o a regular tu tránsito intestinal por ser ricos en fibra. Descúbrelos.


Compártelo con tus amigas:

Los germinados se han popularizado hace relativamente poco en Europa, pero lo cierto es que en Asia son un alimento tradicional muy utilizado. Sabemos que son antioxidantes y ricos en fitoestrógenos, lo que mitiga los efectos de la menopausia. Además, contienen vitaminas de varios tipos y son una fantástica fuente hipocalórica de fibra. Los nutricionistas recomiendan el consumo de brotes en la dieta diaria debido a sus beneficios, no solo en la época de la menopausia sino también para regular el flujo intestinal, combatir anemias o estados de ánimo depresivos.

Ahora llega la gran pregunta: ¿cómo los integro en mi dieta? Hay muchos tipos de germinados y diferentes formas de prepararlo. Es importante no abusar de ellos e informarte de cuáles son más idóneos para comer en su etapa de germinado. Consulta a tu médico o nutricionista para conseguir los mejores beneficios. Aquí os descubrimos algunas propuestas:

  • Ensaladas: un clásico y una de las mejores opciones, ya que consumes los brotes en crudo, con todas las vitaminas que se destruyen durante una cocción, por ejemplo. Los más habituales son los brotes de soja, ricos en isoflavonas, con una composición muy similar a los estrógenos que producimos de forma natural.
  • Tortilla: aunque ya hemos dicho que la mejor opción es comerlos en crudo, también podemos cocinarlos e integrarlos por ejemplo en una tortilla. Para ello, te recomendamos uno de los más tiernos: los brotes de alfalfa.
  • Guarniciones: podemos cocinar nuestra habitual guarnición de verduras con, por ejemplo, brotes de col o de trébol rojo. Este último es perfecto para pistos por su sabor dulce.
  • Salsas: seguro que muchas de vosotras lleváis tiempo cocinando canónigos, rúcula y otras verduras y hortalizas en vuestras salsas. Pues bien, es hora de dar un paso más para que tus salsas adquieran el sabor deseado. Prueba con los germinados de berros, de calabaza o, si además quieres darle un toque de color, usa germinados de lombarda o remolacha.
  • Desayunos: los brotes de linaza son muy agradecidos para comer en crudo todos los días. Una cucharada por la mañana mezclada con yogur o miel aliviará los síntomas de la menopausia y además ayudará a toda la familia a reducir el colesterol, el estreñimiento y los dolores menstruales. Incluso combate el debilitamiento y pérdida de cabello. ¡Todo un descubrimiento!
  • Tortas: ¿no tienes tiempo para cocinar y ya no se te ocurre cómo consumir legumbres? Prueba esta variante: mezcla brotes de lentejas con cebolla, cilantro, ajo, perejil y sal. Pica todo y haz tortas usando un poco de aceite. Luego en una sartén cocínalas y conseguirás un completo plato de cuchara sin abrir la olla y ¡para comer con las manos!

Anímate y añádelos a tu dieta diaria. Comerás sano y además variado.

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source: iStock.com / alexxx1981
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