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¿Qué se puede comer en la noche para no engordar?

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¿Qué se puede comer en la noche para no engordar?

¿Qué se puede comer en la noche para no engordar?

by Yes
Ago 11, 2022
in Estilo, Fitness y Gym´s
Reading Time: 4 mins read
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Los expertos en nutrición recomiendan que los desayunos sean las comidas con más valor calórico y energético. Mientras que las cenas deben ser más ligeras y con menos grasas o alimentos pesados. Esto en virtud de que, al despertar, el cuerpo requiere recuperar la energía que se gastó durante las horas nocturnas de ayuno. Al ir a la cama se aconseja no ingerir cosas de difícil digestión o altas en calorías porque someten al organismo a labores adicionales y repercute negativamente en la salud.

Sin embargo, muchas personas debido a su rutina diaria, desayunan frugalmente o no desayunan y al llegar a casa tienen mucha hambre y suelen ingerir grandes cantidades de comida, lo cual es nocivo para la salud.

Se debe hacer una comida ligera para cenar y adelgazar, pero muchas veces se desconoce qué ingerir que tenga una buena calidad alimenticia a la vez que aporte pocas calorías.

Cenar mucho o con comidas pesadas hace que el cuerpo acumule grasas y azúcares que no metabolizan al dormir y resulta, indefectiblemente, en un aumento de peso no deseado. Por este motivo es importante saber qué se puede comer en las noches y que no.

¿Cómo hacer cenas que no engordan y llenan?

Salir de casa en la mañana con tan solo un café, té, unas galletas o tostadas para luego pasar todo el día en el trabajo, posiblemente con poco tiempo para la comida, dará como resultado que al volver a la casa quieras comer todo lo que se te coloque en frente.

Esto es un error que muchos cometen y hacen cenas a base de pastas, carnes, frituras, bebidas azucaradas y dejan fuera del menú alimentos ligeros y beneficiosos.

Para no aumentar de peso, pero a la vez recibir los nutrientes necesarios sin alterar los niveles de azúcar en la sangre o elevar colesterol o triglicéridos, se debe aprender a llevar una dieta diaria adecuada.

Todos los alimentos básicos deben incluirse en una dieta diversificada y equilibrada. La pasta, el pan, los cereales y el arroz incluyen cantidades importantes de hidratos de carbono y algunas proteínas. Los carbohidratos son los que dan la energía que se necesita para mantener el cuerpo con la temperatura adecuada y realizar todas las actividades diarias.

Después están las frutas y las verduras que incluyen cantidades importantes de vitaminas, minerales y fibra. Estas brindan el control y facilitan los procesos metabólicos vitales de un organismo, además de cumplir con una función reguladora.

Los productos lácteos siguen en esta lista de alimentos que deben ingerirse y tienen alto contenido en proteínas animales y calcio.

La ingesta de proteínas de origen animal combate la anemia y aporta hierro, además de vitaminas y minerales que se requieren para miles de funciones orgánicas.

Los alimentos correspondientes a aceites y grasas son fuente importantes de nutrientes en una dieta equilibrada. No todas las grasas son malas y algunas vitaminas necesitan ser transportadas a través de ellas que cumplen una función energética.

En este sentido, los desayunos deben incluir hidratos de carbono, proteínas y azúcares (preferiblemente de las frutas) para enfrentar con energía el nuevo día.

La comida debe tener porciones importantes de proteínas (carnes, pescados, huevos, etc), legumbres y vegetales, así como carbohidratos.

Pero, las cenas deben contener pocos hidratos de carbono. Sí deben estar presente las proteínas y se recomiendan frutos secos y cereales, además de lácteos.

Ideas de cenas que no engordan

  • Yogurt con avena u otros cereales: este producto lácteo aporta nutrientes y calcio y los cereales, fibras y vitaminas. Es decir, una combinación perfecta de saciedad y equilibrio.
  • Pescado y ensaladas: el pescado aporta proteínas con bajas calorías y las ensaladas, fibras y minerales.
  • Queso con nueces: el queso tiene proteínas y calcio y las nueces grasas sanas para el organismo; y magnesio que es necesario para muchas funciones corporales vitales.
  • Huevos cocidos: son excelentes aportando proteínas, no tienen muchas calorías y brindan sensación de saciedad.
  • Pavo con guarnición de vegetales o puré de calabaza: el pavo es una carne baja en grasas y alta en proteínas. Los vegetales poseen muchos minerales y vitaminas y la calabaza, además de tener pocas calorías, es rica en agua.
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