{"id":72370,"date":"2018-11-29T10:52:56","date_gmt":"2018-11-29T08:52:56","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/por-que-es-importante-la-fibra\/"},"modified":"2022-11-09T20:37:26","modified_gmt":"2022-11-09T18:37:26","slug":"por-que-es-importante-la-fibra","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/por-que-es-importante-la-fibra\/","title":{"rendered":"\u00bfPor qu\u00e9 es importante la fibra?"},"content":{"rendered":"<p>La fibra es definida como \u201d<strong>la parte comestible de las plantas<\/strong> o <strong>hidratos de carbono an\u00e1logos<\/strong> que <strong>son resistentes a la digesti\u00f3n y absorci\u00f3n en el intestino delgado<\/strong>, con fermentaci\u00f3n completa o parcial en el intestino grueso\u201d<\/p>\n<p>En otras palabras, la<strong> fibra<\/strong> es la<strong> parte de los vegetales que no digerimos<\/strong>, pero que es <strong>imprescindible a la hora de reducir el riesgo de padecer enfermedades cardiovasculares<\/strong>, diabetes, <strong>obesidad<\/strong>, intestino permeable o <strong>diverticulitis<\/strong>. Tambi\u00e9n es el <strong>pilar nutricional a la hora de establecer una terapia que las revierta<\/strong>. En el caso de querer <strong>eliminar t\u00f3xicos del organismo<\/strong> o <strong>depurarlo, resulta imprescindible realizar una dieta rica en fibra<\/strong>.<\/p>\n<p>Hasta aqu\u00ed es evidente la<strong> importancia de elegir alimentos ricos en fibra<\/strong> para mejorar nuestra salud. La cuesti\u00f3n que seguro te est\u00e1s planteando ahora es <strong>cu\u00e1nta fibra consumir<\/strong> y <strong>debe ser entono a 30 grs por d\u00eda<\/strong>. Eso s\u00ed, su consumo debe ir asociado a una dieta rica en l\u00edquidos, tales como sopas o infusiones.<\/p>\n<p>Aqu\u00ed te dejamos <strong>algunos consejos para que te resulte m\u00e1s sencillo incrementar el consumo de fibra y mejorar tu salud<\/strong>:<\/p>\n<ul>\n<li>Trata de <strong>consumir verduras en todas las comidas<\/strong> que realices, tanto cocinadas como crudas. Y no olvides que <strong>una manzana al d\u00eda mantiene al m\u00e9dico en la lejan\u00eda<\/strong>, as\u00ed que una pieza de fruta local y de temporada seguro que te va muy bien. Para que te hagas una idea, puedes<strong> tomar una manzana a media ma\u00f1ana<\/strong>, una <strong>ensalada a la hora de la comida junto con las verduras<\/strong> que lleve el plato principal, y,para <strong>cenar, procura tomar un buen plato de verduras<\/strong> de temporada. Puedes hacerlas al vapor, salteadas o escaldadas. El truco para que est\u00e9n deliciosas son las hierbas frescas y los condimentos que a\u00f1adas.<\/li>\n<li>Las<strong> legumbres son una parte imprescindible para seguir una dieta cardiosaludable<\/strong>. Y esto no resulta tan dif\u00edcil de imaginar, puesto que la mayor parte de las culturas y estaciones del a\u00f1o incluyen recetas con este delicioso y vers\u00e1til ingrediente. <strong>Te sugiero que las consumas unos 4 o 5 veces a la semana<\/strong>. Puede ser en forma de estofados, germinados, ensaladas, pat\u00e9s vegetales, aperitivos\u2026<\/li>\n<li>A la hora de preparar <strong>tentempi\u00e9s<\/strong>, no olvides que las <strong>semillas y los frutos secos son una excelente fuente<\/strong>, <strong>no s\u00f3lo de \u00e1cidos grasos omega 3, sino tambi\u00e9n de fibra<\/strong>.<\/li>\n<li><strong>Evita el consumo de cereales refinado<\/strong>s. Estos son aquellos a los que s<strong>e les ha eliminado la fibra<\/strong>. La finalidad de hacer esto es que su cocci\u00f3n es m\u00e1s r\u00e1pida, pero las ventajas de introducir los que conservan la fibra, son insuperables. Hoy en d\u00eda est\u00e1<strong> muy de moda comer quino<\/strong>a, pero <strong>no debemos olvidar que podemos consumir cereales<\/strong> tan deliciosos como <strong>el arroz integral<\/strong>, el mijo, <strong>el sorgo<\/strong>, el amaranto,<strong> la espelta<\/strong>, el kamut, <strong>el trigo<\/strong>, el centeno y<strong> la cebada<\/strong> (estos \u00faltimos contienen gluten, en caso de que tengas problemas con su consumo).<\/li>\n<li><strong>Si compras productos elaborados<\/strong>,<strong> comprueba la etiqueta nutricional<\/strong>, la c<strong>antidad de fibra por raci\u00f3n debe ser de al menos, 5 gramos.<\/strong><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>La fibra es definida como \u201dla parte comestible de las plantas o hidratos de carbono an\u00e1logos que son resistentes a la digesti\u00f3n y absorci\u00f3n en el intestino delgado, con fermentaci\u00f3n completa o parcial en el intestino grueso\u201d En otras palabras, la fibra es la parte de los vegetales que no digerimos, pero que es imprescindible [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":74548,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"single-formats\/single-template-expert.php","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1413],"tags":[],"class_list":["post-72370","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion-saludable"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00bfPor qu\u00e9 es importante la fibra? 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