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Leche vegetal: hazla tú misma

Dieta


leches vegetales
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¿Eres intolerante a la lactosa? ¿No te gusta la leche de vaca? ¿Buscas una alternativa que te ayude a reducir los síntomas de la menopausia?, o ¿quieres incluir menos calorías en tu dieta? Las leches vegetales son una opción excelente. Te contamos sus beneficios y cómo elaborarlas en casa. ¡Es facilísimo!


Compártelo con tus amigas:

Soja, arroz, almendras, avena… son algunos de los vegetales con los que se puede hacer leche. Cada una de ellas tiene unos beneficios distintos pero su denominador común es que son más digestivas que la leche de vaca y que no contienen lactosa.

Propiedades y beneficios para la salud

Las leches vegetales contienen contienen múltiples beneficios para nuestra salud. Son ricas en vitaminas (B, que ayudan en la metabolización de alimentos, y a generar glóbulos rojos;  y E, antioxidante)  minerales (calcio, hierro, magnesio, fósforo, potasio), así como en grasas poliinsaturadas y proteínas .

Su elaboración a base de agua e ingredientes vegetales hace estas bebidas más fáciles de digerir y, por tanto, a  mantener la línea.

Te destacamos algunas de ellas:

  • Leche de soja: Es la más conocida, ya que, al ser rica en fitoestrógenos, está indicada para contrarrestar los síntomas de la menopausia y la osteoporosis. Es la que contiene más proteínas y, según algunos estudios, puede tener efectos protectores frente al cáncer de mama. Su sabor es perfecto para la elaboración de yogures.
    Leche de arroz: Es la más recomendada para problemas de tipo digestivo o de alergia. Sus propiedades ayudan a aliviar problemas gástricos. Es ideal para la elaboración de postres.
  • Leche de almendras: Se aconseja para madres en periodo de lactancia, así como para recuperar las fuerzas tras haber estado en reposo por enfermedad.
  • Leche de avena: Muy recomendada en situaciones de desgaste físico. Sus propiedades nos ayudan a activar el sistema inmunológico. Su sabor es perfecto para hacer salsa bechamel, por ejemplo.
  • Leche de avellana: Aporta calcio, fósforo, magnesio y todos los minerales necesarios para la formación de huesos y el mantenimiento muscular.
  • Leche de nueces: Tiene un gran contenido en antioxidantes.

Hoy en día es muy fácil encontrar leche de soja en cualquier establecimiento. Otras son más frecuentes en herbolarios y tiendas de dietética, como la de almendras o la avena, pero ¿sabías que puedes hacerlas tú misma en casa? Te contamos cómo:

Elaboración de leches vegetales caseras

Elige ingredientes de calidad para que la leche también lo sea. La mayoría de leches vegetales tienen un proceso muy similar de elaboración. Se remojan las semillas, cereales o frutos secos entre 12 y 24 horas. Posteriormente, se trituran con la batidora durante 2 o 3 minutos y para finalizar, la leche se filtra con un colador muy fino y se deja reposar.

Como no llevan conservantes, las leches vegetales caseras tienen una caducidad muy corta por lo que una vez preparadas hay que consumirlas en un par de días si no queremos perder sus nutrientes.

Un ejemplo: Leche de avena

Para un litro de leche: Pon en remojo una taza de avena cruda durante una noche. Escúrrela y ponla en la batidora. Añade agua (tres o cuatro vasos, según te guste de densa) y bate hasta que quede muy fino. Cuélalo, ¡y ya está! Puedes endulzarla con azúcar, miel de caña y añadirle una pizca de canela. Y el desecho que se produce al elaborarla se puede emplear para cocinar, por ejemplo, incorporándolo a la masa de un bizcocho. ¿Te atreves?

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Compártelo con tus amigas:
source: iStock.com / Geo-grafika
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