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Nutricionista al habla: cómo comer cada verdura para que no te siente mal y absorbas los nutrientes Berenjenas y pimientos, dos alimentos fundamentales de la dieta mediterránea. Pixabay.
La berenjena tiene solanina, un alcaloide tóxico que hay que eliminar; el brócoli, sulforafano, una sustancia que previene ciertos tipos de cáncer; y los espárragos, ácido ferúlico, necesario para la producción de colágeno. Hortalizas, frutas y verduras son uno de los pilares básicos de la dieta mediterránea. A ellas se les atribuye grandes propiedades nutricionales. Pero no basta con incluirlas en nuestro menú diario. Hay que saber cómo se comportan en los fogones y qué propiedades poseen para no perder nutrientes y que no se digieran mal , especialmente a partir de los 50, cuando el sistema digestivo puede estar 'tocado' por años de mala alimentación o malos hábitos.
Mejor crudos o al vapor El primer punto que debemos contemplar es la manera de consumirlas. "A no ser que la persona sea intolerante al alimento, o que el alimento contenga algún tóxico (es raro que en ingestas normales intoxique) siempre es mejor ingerir los alimentos crudos o al vapor, que no lleguen a una temperatura de 100º , ya que se desnaturalizan las proteínas y podemos perder los minerales y las vitaminas", afirma la doctora Elena Soria, nutricionista de Clínica Menorca.
También es importante dónde cocinemos: "un tipo de baterías para cocinar de forma saludable son las de acero quirúrgico que no se erosionan fácilmente en su composición y se puede cocinar controlando la temperatura", seña la experta. Además de esto, ¿qué otras cosas debemos tener en cuenta? Algo tan básico como conocer los posibles venenos de los alimentos.
Solanina, el tóxico de berenjenas, patatas, pimientos y tomates La solanina es un alcaloide (estimulante natural) tóxico en dosis altas y está presente en bajas concentraciones en alimentos de uso frecuente y común como el pimiento, el tomate, la patata y la berenjena. En el caso de los pimientos se acumula en las pepitas , por eso se recomienda quitarlas siempre que vayamos a cocinarlos. "Para reducir el contenido en solanina se recomienda no consumir estos alimentos crudos, sino cocinados pues la solanina desaparece o disminuye mucho su concentración", explica la nutricionista.
Si queremos tomarlos crudos, como en la mayoría de las ensaladas, también hay que seguir unas pautas. "Es importante que estén maduros, pues la solanina se encuentra más en los frutos verdes . Las patatas y las berenjenas hay que pelarlas, ya que esta solanina se encuentra en la piel y justo debajo de esta ", señala Elena Soria.
Ácido ferúlico, el valioso antioxidante de los espárragos Pero las verduras no solo tienen elementos tóxicos. También poseen otros micronutrientes muy valiosos para el organismo que solo se liberan en ciertas preparaciones. Es el caso de los espárragos. Contienen ácido ferúlico, un antioxidante mejora la producción de las fibras de colágeno y de elastina , presentes en la epidermis, y que se libera con mayor facilidad una vez cocinado . "El espárrago no se toma nunca crudo, si es blanco viene cocido y si es verde se cocina, lo mejor en parrillada o en revuelto", señala la especialista. Es decir, para una piel turgente, consumamos espárragos en todas sus variedades. También son diuréticos , lo que contribuirán a desinflamar el organismo y a acelerar la pérdida de peso.
Brócoli: nunca hervirlo más de siete minutos La vitamina C es una vitamina hidrosoluble , lo que implica, entre otras cosas, que el exceso puede eliminarse a través de la orina. Es una de las 'grandes'. A ella se le atribuye la capacidad de proteger el sistema inmune. La naranja y todos los cítricos la contienen, pero hay otras frutas o verduras que superan su contenido en vitamina C, como los pimientos, las fresas o el brócoli . "Cien gramos de brócoli crudo contienen 90 miligramos de vitamina C, casi el doble que la naranja . Sin embargo, la naranja es más fácil de consumir, se puede hacer a diario y dos naranjas aportan la cantidad necesaria para el organismo, aunque los fumadores y las personas sometidas a estrés deben aumentar la dosis ", advierte la doctora.
Para preservar sus propiedades también hay que saber cómo consumirlo. "El brócoli contiene sulforafano, una sustancia relacionada con la prevención del cáncer y la diabetes que se daña al someterla a altas temperaturas ", señala Soria, que también da pautas sobre la mejor manera de cocinarlo: "es mejor comer el brócoli crudo o al vapor, incluso esta última opción potencia el sulforafano. Para que se conserve, no hay que cocer el brócoli durante más de dos minutos, si supera los siete minutos se produce una pérdida del 90% de esta sustancia y además pierde en gran medida la vitamina C".
El valioso pimiento, siempre crudo o asado Es una de las hortalizas más conocidas y usadas en nuestra cocina. Y lo cierto es que es uno de los alimentos de mayor valor nutricional. "El pimiento tiene todas las vitaminas, excepto la B12, pero fundamentalmente vitaminas C, A y E ", señala la nutricionista. Si la vitamina C es el que cuida nuestro sistema inmune, la A es importante para la visión, la reproducción y el buen funcionamiento de los órganos vitales. Por su parte, la E es conocida como la vitamina de la juventud, la que protege de los radicales libres.
Entre los minerales, el pimiento tiene potasio, que interviene en la función cerebral y cardiaca; magnesio, el mineral de la vitalidad, y fósforo, otro imprescindible para la actividad del cerebro . ¿Cómo afecta el tipo de cocción a un alimento tan valioso como este. "En general, la cocción de los alimentos a más de 100º y durante mucho tiempo deteriora las vitaminas especialmente las hidrosolubles, como la C, que se quedan en el agua. Las liposolubles se degradan al someterlas a temperaturas muy elevadas. Los minerales son hidrosolubles, se disuelven en el agua de cocción", explica la nutricionista. "Lo mejor es comerlos crudos o asados en el horno, pues asados se preservan las vitaminas y se gelifica la fibra, haciéndolo más digerible ", concluye.
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