{"id":2804,"date":"2022-09-20T09:58:09","date_gmt":"2022-09-20T07:58:09","guid":{"rendered":"https:\/\/v2.logmeal.com\/como-comer-mas-verduras"},"modified":"2022-09-20T09:58:09","modified_gmt":"2022-09-20T07:58:09","slug":"como-comer-mas-verduras","status":"publish","type":"post","link":"https:\/\/v2.logmeal.com\/es\/como-comer-mas-verduras","title":{"rendered":"C\u00f3mo comer m\u00e1s verduras"},"content":{"rendered":"<p><span style=\"font-weight: 300;\">Comer verduras tiene muchos<\/span><b> beneficios para la salud<\/b><span style=\"font-weight: 300;\">. Se ha relacionado con un menor riesgo de enfermedades cardiovasculares, obesidad, estre\u00f1imiento y algunos tipos de c\u00e1ncer. Las frutas y verduras son una parte esencial de una dieta saludable.<\/span><\/p>\n<h2><span style=\"font-weight: 300;\">Recomendaciones de consumo<\/span><\/h2>\n<p><span style=\"font-weight: 300;\">Es importante priorizar las <\/span><b>verduras de temporada y de proximidad <\/b><span style=\"font-weight: 300;\">porque son m\u00e1s sabrosas, econ\u00f3micas, nutritivas y sostenibles. En adultos, la cantidad recomendada es de al menos 400g de verduras al d\u00eda. Incluye todo tipo de verduras: hojas verdes, tomate, zanahoria, calabac\u00edn, berenjena, esp\u00e1rragos, br\u00f3coli, etc.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 300;\">Composici\u00f3n nutricional de las verduras<\/span><\/h2>\n<ul>\n<li><span style=\"font-weight: 300;\">Baja densidad cal\u00f3rica<\/span><\/li>\n<li><span style=\"font-weight: 300;\">Alto contenido de agua (80-90%)<\/span><\/li>\n<li><span style=\"font-weight: 300;\">Fibra soluble e insoluble<\/span><\/li>\n<li><span style=\"font-weight: 300;\">Amplia variedad de vitaminas, sobre todo A, C, K y folatos.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 300;\">Minerales como potasio, hierro, calcio, magnesio o yodo, entre otros. Sin embargo, contienen cantidades bajas de sodio.<\/span><\/li>\n<li><span style=\"font-weight: 300;\">Bajas en grasas, excepto el aguacate y las aceitunas.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 300;\">Compuestos bioactivos o fitoqu\u00edmicos, como flavonoides, carotenoides y antocianinas. Tienen capacidad <\/span><b>antioxidante<\/b><span style=\"font-weight: 300;\"> y numerosos efectos beneficiosos para la salud.\u00a0<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 300;\">Consejos \u00fatiles para comer m\u00e1s verduras:<\/span><\/h2>\n<ul>\n<li><span style=\"font-weight: 300;\">Incl\u00fayelas en la comida y la cena. Intenta que ocupen la mitad del plato.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 300;\">A\u00f1ade verduras a tus bocadillos. Puedes utilizar lechuga, rodajas de tomate, pepino o cremas vegetales para untar, como baba ganoush o muhammara.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 300;\">Es importante consumir la mayor variedad posible de estos alimentos, ya que no todos tienen la misma composici\u00f3n nutricional. A\u00f1ade distintos colores al plato, como verde, naranja, rojo y morado, para obtener distintas propiedades. Los colores de las frutas y verduras suelen estar relacionados con los nutrientes y fitoqu\u00edmicos que contienen.<\/span><\/li>\n<li><span style=\"font-weight: 300;\">\u00bfTe gustan los batidos? Puedes a\u00f1adir verduras como espinacas, r\u00facula, perejil, apio o pepino. As\u00ed incorporar\u00e1s un extra de fibra y vitaminas.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 300;\">Hazlo divertido. Comer siempre verduras hervidas puede resultar mon\u00f3tono. Prueba otras formas de prepararlas, como a la plancha o salteadas en un wok. Tambi\u00e9n puedes comerlas crudas en ensaladas, por ejemplo cebolla, zanahoria, pimiento o pepino, o como tentempi\u00e9.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 300;\">En definitiva, comer m\u00e1s verduras mejorar\u00e1 tu salud. Aseg\u00farate de consumirlas al menos dos veces al d\u00eda. <\/span><span style=\"font-weight: 300;\">Para saber si sigues las recomendaciones de consumo de los distintos grupos de alimentos, te recomendamos que <\/span><a href=\"https:\/\/blog.logmeal.es\/logging-meals\/\"><span style=\"font-weight: 300;\">registres tus ingestas<\/span><\/a><span style=\"font-weight: 300;\"> con LogMeal APP.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Comer verduras tiene muchos beneficios para la salud. Se ha relacionado con un menor riesgo de enfermedades cardiovasculares, obesidad, estre\u00f1imiento y algunos tipos de c\u00e1ncer. Las frutas y verduras son una parte esencial de una dieta saludable.<\/p>\n","protected":false},"author":1,"featured_media":2805,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","footnotes":""},"categories":[184],"tags":[194,195,196],"class_list":["post-2804","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-habitos-saludables","tag-nutricion","tag-verduras"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>C\u00f3mo comer m\u00e1s verduras - LogMeal<\/title>\n<meta name=\"description\" content=\"Los estudios muestran que la mayor\u00eda de las personas no cumple las recomendaciones diarias de consumo de verduras. 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