Añadiendo las semillas a nuestra dieta

La base de una dieta Paleo deben ser las verduras. En segundo lugar está la carne, el pescado y los huevos. Y por último la fruta, los frutos secos, semillas, aceites (de oliva o de coco), especias y hierbas. Hoy os vamos a explicar los tipos de semillas que existen, cómo aprovechar todas sus propiedades y cómo incorporar las semillas a tu alimentación diaria.

Los frutos secos, semillas y productos animales son calóricamente densos, estimulan una producción de insulina mínima y son una fuente perfecta de proteínas y grasas saludables.
La investigación científica y los estudios epidemiológicos muestran que las dietas ricas en grasas monoinsaturadas y grasas omega-3 reducen drásticamente los casos de obesidad, cáncer, diabetes, enfermedades del corazón y el deterioro cognitivo.

Fuente de omega-3

 

Hemos de saber que las semillas están envueltas en una cáscara dura que es el origen de la fibra que contienen. Sin embargo, nuestro aparato digestivo no siempre es capaz de descomponer esa cáscara para que podamos aprovechar todas las propiedades del interior de la semilla por lo que, en algunos casos, debemos prepararlas antes.

Las semillas como las de girasol, sésamo y calabaza ya peladas, que se pueden consumir directamente o triturarlas y añadirlas a distintas recetas.

semillas

Sin embargo, en el caso de las semillas de chía y lino será necesario prepararlas. Tenemos dos maneras

Remojarlas previamente: Para el caso de las semillas de Chía, remojar en agua 15-30 min y luego consumir junto con ese agua que se habrá transformado en gel. Para las semillas de Lino, remojar en agua 2-8 h.

Molerlas: Para ello se usa un mortero o molinillo y muele la cantidad de semillas que vayas a consumir hasta que se queden completamente rotas en fragmentos pequeños. Ahora ya se pueden comer directamente o añadirlas a otros alimentos.

¿Cómo incorporar las semillas a tu alimentación diaria?

En ensaladas: Añadiendo una o varias semillas molidas o machacadas en un recipiente con aceite de oliva virgen extra,un poco de sal y vinagre o limón. Le dará un toque crujiente que os sorprenderá.

ensalada-espinacas-pepino-semillas

 

En yogures,batidos y bebidas vegetales. Nada más sencillo que enriquecer las meriendas y los desayunos con los nutrientes que aportan las semillas. Prueba a espolvorear sobre yogures o leches vegetales.

En bizcochos y panes caseros. También puedes elaborar magdalenas o bizcochos salados.

Semillas

Calabaza

  • Contienen Omega-3 y 6 responsables de la formación de membranas celulares y del normal funcionamiento del sistema inmunológico y neuronal. El organismo no puede fabricar Omega-3 por lo que debe ser aportado a través de la alimentación.
  • Contienen vitaminas A y E, antioxidantes naturales.
  • Aportan minerales, especialmente Zinc, que juega un papel importante en el metabolismo de los carbohidratos y la cicatrización de heridas.
  • Consumidas con mesura puede contribuir a saciar el apetito debido a su contenido en fibra.
  • calabaza

Chía

  • Es la fuente vegetal con el mayor porcentaje conocido de ácido graso alfa linolénico, de la familia de los Omega-3.
  • Contiene fibra,por lo que las personas que quieran incrementar su consumo de fibra, encontrarán en la chía una gran aliada.
  • Contiene proteínas.
  • Contiene vitaminas del grupo B, cuyas funciones son la transformación de azúcares y el normal mantenimiento del sistemas nervioso.
  • Es baja en sodio.
  • Contiene minerales, especialmente Calcio, Fósforo y Magnesio.

semillas_chia

Girasol

  • Alto contenido en Potasio, un mineral involucrado en el mantenimiento del equilibrio normal de agua en el organismo y el equilibrio ácido-base, por lo que es un alimento a tener en cuenta para deportistas.
  • Aportan Fósforo, por lo que los estudiantes lo encontrarán interesante.
  • Su aportación de Calcio y Magnesio.
  • Contienen vitamina E, que ayuda a conservar el normal estado de la piel.

semillas_girasol

Lino

  • Su alto contenido en fibra solubre e insolubre puede ayudar a regular el tránsito intestinal.
  • Son ricas en ácidos grasos esenciales Omega-3 y 6.
  • Contienen Hierro, importante para el transporte de oxígeno en el organismo.
  • Contienen aminoácidos esenciales en proporción muy similar a la soja.
  • Aportan Calcio, Fósforo y Magnesio.
  • Contienen Biotina que contribuye al normal mantenimiento de la piel y el cabello.

lino

Sésamo

  • Contienen casi tanta lecitina como la soja. La lecitina es un lípido que ayuda a diluar y digerir las otras grasas, entre ellas el LDL (colesterol malo).
  • Contiene aminoácido Metionina que ayuda a mantener el correcto estado de la piel y el cabello.
  • Contienen vitamina E, antioxidante natural.
  • Contienen vitaminas del grupo B, que son las responsables del normal funcionamiento del sistema nervioso y del mantenimiento del estado normal de las uñas y el cabello.
  • Las semillas de sésamo están muy equilibradas a nivel de Sodio y Potasio, por lo que pueden contribuir a mantener el normal equilibrio hidroelectrolítico.

Semillas de sésamo

 

 

Fuente de información:

  • The PALEO SOLUTION -Robb Wolf

http://robbwolf.com/que-es-la-dieta-paleolitica/

  • El Granero Integral , Empresa española de fabricación propia de un amplio surtido de alimentación ecológica.

 

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