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¿Se puede comer comida basura y llevar una dieta equilibrada? Comida basura VS comida sana andres ayrton
La comida basura es un tipo de comida que puede llegar a ser muy perjudicial para la salud debido a sus altos contenidos en azúcares, sales, colesterol, grasas… La tomamos cuando tenemos poco tiempo e incluso como "premio". Comer alimentos procesados y con altos niveles de azúcares y grasas puede dañar nuestra salud, aunque como todo con moderación está más que permitido. Pizzas, hamburguesas, nuggets, patatas fritas, batidos, bollería y galletas industriales, snacks, perritos calientes, refrescos azucarados, nachos con queso, sopas en polvo... Que tire la primera piedra quien no haya tomado alguna vez alguno de estos alimentos ultraprocesados . Incluso varios de la lista juntos, en una sola comida. Todos los hacemos, desde las celebrities hasta los que están a dieta.
La comida basura nos acecha en cada esquina y es el recurso fácil cuando no tienes ganas de cocinar o cuando quieres darte un respiro el fin de semana, incluso a veces como “premio” por una tarde de gimnasio extra o por un mal día.
Mucho se ha hablado de las consecuencias de la comida basura y sin embargo la seguimos consumiendo, a veces con un deje de arrepentimiento, pero ni siquiera eso en la mayoría de las ocasiones, pese a que conocemos las estrategias para evitarlo.
Lo cierto es que se manifiesta una escasa voluntad para decir que no cuando nos ponen por delante una hamburguesa de tres pisos con sus correspondientes patatas fritas. Esto tiene una explicación. Este tipo de alimentos actúan sobre el cerebro de un modo parecido a las drogas . Al ser muy gustosos en el paladar, activan los mecanismos del placer. Empiezas y no quieres parar.
Además, los sabores de los alimentos se han acentuado más para atraer al paladar del consumidor , modificando su gusto original (patatas fritas al jamón, gusanitos con kétchup), su textura e incluso su color, para que sean más atractivos. Y esto es más importante de lo que parece, porque el sabor (y el olor) de los alimentos influye en nuestro estado anímico .
De la comida basura nos atrae la glucosa y la grasa, debido a su gran valor calórico. Es un instinto atávico. Cuando el hombre tenía que cazar para alimentarse y podía pasar algunos días sin comer, buscaba los alimentos ricos en grasa para asegurarse las calorías necesarias. Sin embargo, hay otras muchas cosas healthy que comer ante un ataque de hambre aunque no tan apetecibles al ojo humano.
Pese a que pueden resultar nocivos, muchos somos los que nos preguntamos si esta ‘comida basura’ puede formar parte de un hábito alimentario saludable . Pues bien… si pensamos en el número de comidas que hacemos a lo largo de la semana, aproximadamente unas 25-30, ¿cuánto se consideraría excesivo si lo hacemos como comida basura?
Si llevamos una dieta considerada saludable, hacer un 10% de las comidas en forma de comida basura es totalmente asumible , es decir, hacer unas 2 comidas a la semana en forma de comida basura. Pero claro, el resto de comidas las debemos hacer de forma equilibrada.
Hamburguesa con patatas. uppers.es
Come comida basura de manera saludable con estos consejos Elige los platos con verduras: las cremas y salsas tiene un alto contenido graso Escoge alimentos asados o cocidos: los alimentos fritos tienen mayor aporte de grasas. Escoge entre tomar un entrante o un postre: reduce la ingesta de calorías no tomando ambos. Elige ingredientes de bajo contenido graso: cuando selecciones tu comida escoge pollo o pescado, y pide ensaladas mixtas y pan integral, que es más rico en fibras. Mejor tomar zumos de frutas o agua mineral: evita las bebidas gaseosas que tienen más azúcares. El zumo natural o el agua son más refrescantes y, además, contienen más vitaminas y minerales. Los expertos hablan de los beneficios de la dieta mediterránea , que incluye menores raciones de carne roja y un alto consumo de verduras, especialmente: tomates, cebollas, ajos y aceite de oliva. Puedes incorporar estos beneficios a tu dieta habitual. Para disfrutar de una comida italiana sana :
Toma ensaladas como entrante con salsas ligeras, en lugar de pan de ajo que tiene más grasas y favorece el aumento de peso. Cuando tomes pasta, es preferible usar salsa de tomate que aquellas que son más cremosas, como la salsa carbonara. Las pizzas son la elección habitual en la comida italiana. Es mejor escoger ingredientes vegetales en lugar de carnes o embutidos. También se puede pedir menor cantidad de queso, evitando el alto contenido graso de la pizza cuatro quesos. Los beneficios de la comida china residen en que a menudo contienen ingredientes ahumados o rehogados, lo que tiende a mantener la riqueza nutritiva de los alimentos y a reducir la grasa de los mismos. No renuncies a la comida china con estos consejos:
Evita los alimentos fritos o rebozados, ya sea cerdo o gambas. Elige arroz cocido en lugar de frito. Así disfrutarás de la fibra y los hidratos de carbono del arroz sin la grasa. No tomes pan de gambas como acompañamiento, aporta muchas calorías y tiene poco valor nutricional. Come con palillos chinos. Comerás algo más lento, y tendrás la sensación de haber comido más cantidad. Si hay un plato estrella en la comida basura esa es la hamburguesa con patatas . Toma nota de estos consejos:
La calidad de la carne es importante. La carne que se utiliza en algunos locales puede contener hasta un 30% de grasas, que si las añadimos la grasa que aporta el aceite de la cocción eleva mucho las calorías finales. Es mejor escoger locales de plena confianza. Las raciones de patatas fritas o pequeñas o para compartir. Los aceites que se utiliza para freír las patatas no suelen ser de la mejor calidad. Mejor tomar zumos naturales o agua en lugar de refrescos con gas. Los refrescos contienen azúcares que añadidos a las calorías de la hamburguesa representan un aporte energético excesivo. Cuidado con las salsas, la mayonesa incrementa las calorías de las hamburguesas. Puedes pedir aros de cebollas a la plancha, rodajas de pepinillo, salsas de tomate o barbacoa que también aportan sabor. Como postre, lo más recomendable es tomar fruta o un yogur.
Temas