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Cinco quesos imprescindibles para no pasarte con el peso El queso siempre debe incluirse en nuestra dieta. Getty.
Aunque tiene fama de calórico, el queso es un alimento de grandes propiedades nutricionales, por lo que conviene incluirlo en todo tipo de dietas La clave es consumirlo con moderación y elegir las variedades con menos grasa Del queso fresco, al parmesano pasando por el feta, el que ya se consumía en la antigua Grecia, todos aportan proteínas, calcio y micronutrientes esenciales Los quesos son un tipo de alimento que no suelen incluirse en las dietas que facilitan la pérdida de peso. Es cierto que algunos pueden tener un alto contenido en grasas que dificultan esta pérdida. Sin embargo, poseen grandes propiedades nutricionales , por lo que es conveniente que formen parte de nuestra alimentación. La clave es tomarlos con moderación e irnos a las variedades menos calóricas, pero igualmente nutritivas. Entre ellas, estas son las cinco más recomendables .
Queso fresco, la opción más clásica El queso fresco es una excelente modalidad para aquellos que buscan cuidar su salud, ya que es bajo en grasas y calorías . Se trata de un derivado lácteo que no ha pasado un proceso de maduración, por lo que conserva gran parte del suero de la leche. Contiene mucha agua, lo que le hace poco calórico, y, además, es rico en proteínas y calcio, un alimento ideal para fortalecer nuestros huesos. También es rico en potasio, en fósforo y en vitaminas A, B9 y B12, todas ellas liposolubles. Por último, el queso fresco es un alimento probiótico que ayuda al mantenimiento de la microbiota y, en consecuencia, del sistema digestivo.
De cabra, bajo en grasas saturadas El queso de cabra es otra excelente opción para aquellos que buscan cuidar su salud. Como todos los quesos, es una gran fuente de calcio, pero también destaca por otros beneficios. El queso de cabra aporta vitaminas A, D y K . Es importante su aporte de vitaminas del complejo B , como la niacina, la tiamina y riboflavina. También contiene minerales , aparte del calcio, como el potasio, el hierro, el magnesio y el fósforo, y altos niveles de selenio y zinc .
Comparado con otros quesos, el de cabra tiene un gran contenido de proteínas, con 22 gramos por cada 100. En cuanto a las grasas, también sale ganando en la comparativa, ya que tiene pocas grasas saturadas, las más perjudiciales. También es bajo en lactosa, lo que lo convierte en un alimento ligero y de fácil digestión.
Parmesano, el inesperado aliado El queso parmesano es conocido por ser alto en grasas y calorías, pero, inesperadamente, los últimos estudios de nutrición le sitúan como aliado para la pérdida de peso. El parmesano o Parmigiano Reggiano está realizado solo con tres ingredientes : leche cruda, cuajo y sal, sin ningún tipo de conservante. Según los nutricionistas, posee una altísima calidad nutricional que aporta la energía necesaria para el correcto funcionamiento del organismo y ayuda a la regeneración de la fibra muscular por su alto contenido proteico.
Por si fuera poco, es saciante y contiene un micronutriente poco habitual, como es el selenio , que contribuye al buen funcionamiento del sistema inmunitario.
Feta, el queso de Alejandro Magno Este queso de origen griego , elaborado con leche de oveja, cabra y excepcionalmente de yegua , es bajo en calorías y grasas. Es rico en calcio y proteínas, y también tiene alto contenido de fósforo, hierro, manganeso, selenio, zinc y potasio. Su composición incluye igualmente vitamina A y B6. Además, el queso feta contiene probióticos que ayudan a mantener la salud del sistema digestivo y a reforzar el sistema inmune.
Como curiosidad, no muchos alimentos pueden presumir de tener una historia que se remonta 2.000 años atrás: el queso feta estuvo en las despensas de Homero y de Alejandro Magno , exactamente el mismo que hoy ponemos en cualquier ensalada. Aunque la denominación 'feta' surgió en el siglo XVII y se refiere al corte del queso, aparece en textos literarios más antiguos. De hecho, se menciona una forma primitiva de feta en 'La Odisea', cuando el héroe Odiseo arrebata a Polifemo el queso hecho por el cíclope mientras escapa de su cueva.
Cottage, el sabor de la campiña inglesa Originario de Reino Unido y muy popular en Estados Unidos , el queso cottage suele utilizarse en dietas para bajar peso por su bajo contenido en lípidos: solo lleva 1,5 gramos de grasa por cada 100 gramos. Contiene suero de leche y caseína, una proteína de digestión lenta , que ayuda a estar saciados durante horas.
Este tipo de lácteo es imprescindible para combatir la oxidación y ayudar al sistema inmune. Además contiene potasio, bueno para la salud del corazón y los riñones, y magnesio, necesario para la recuperación muscular. También posee zinc, imprescindible para una correcta actividad hormonal, junto a una buena proporción de omegas 3 y 6. Como el resto de queso, incluye igualmente una buena proporción de vitamina A , buena para la piel (precursora del retinol), y de la vitamina B12, solo disponible en alimentos de origen animal.
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