{"id":72658,"date":"2020-06-03T10:35:09","date_gmt":"2020-06-03T08:35:09","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/como-es-el-desayuno-perfecto\/"},"modified":"2022-11-09T20:37:15","modified_gmt":"2022-11-09T18:37:15","slug":"como-es-el-desayuno-perfecto","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/como-es-el-desayuno-perfecto\/","title":{"rendered":"\u00bfC\u00f3mo es el desayuno perfecto?"},"content":{"rendered":"

\u00bfQu\u00e9 debe tener un desayuno perfecto? SHA te da las claves: debe ser saludable, contener un buen aporte energ\u00e9tico para afrontar la jornada que se presenta por delante y propiciar una mente despejada para asumir los nuevos retos y exigencias del d\u00eda.<\/p>\n

Para tal fin, la Dra. Mar\u00eda Romeralo, experta nutricionista de SHA, propone el siguiente modelo de desayuno perfecto:<\/p>\n

    \n
  1. Empezar con una rica sopa de miso.<\/li>\n
  2. Continuar con un porridge de arroz o avena (hidratos de carbono complejos).<\/li>\n
  3. Acompa\u00f1ar de un t\u00e9 kukicha.<\/li>\n
  4. Y para quien desee un extra de prote\u00ednas, tomar humus o barritas energ\u00e9ticas de pipas de girasol o calabaza, almendras o nueces.<\/li>\n<\/ol>\n

    \u00bfQu\u00e9 beneficios tiene desayunar bien para nuestro organismo?<\/strong><\/h2>\n

    Para muchos, el desayuno es la comida vital del d\u00eda. \u201cEmpezar la jornada con un buen aporte de nutrientes es b\u00e1sico para tener energ\u00eda toda la ma\u00f1ana y no estar picoteando<\/em>\u201d, explica la Dra. Mar\u00eda Romeralo.<\/p>\n

    La sopa de miso es un plato estelar en la cocina tradicional oriental. Nos va a aportar una gran cantidad de prote\u00ednas, vitaminas, minerales y enzimas para el nuevo d\u00eda. Y puedes hacerla todav\u00eda m\u00e1s rica a\u00f1adiendo algas wakame, cebolla, tofu, zanahoria o calabaza. Ah, y adem\u00e1s permite mantener una piel joven y contribuye a reducir las arrugas.<\/p>\n

    \u201cEs una maravillosa forma de depurar el organismo a la vez que aportamos nutrientes de calidad. El miso es un alimento fermentado y, por tanto, fuente de probi\u00f3ticos que nos ayudan a fortalecer nuestro sistema inmunol\u00f3gico, fundamental en estos d\u00edas<\/em>\u201d, explica la especialista de SHA.<\/p>\n

    \u00bfY por qu\u00e9 incluir el porridge de arroz o avena? La Dra. Mar\u00eda Romeralo responde: \u201cNos va a dar energ\u00eda y claridad mental porque regula nuestros niveles de glucosa en sangre<\/em>\u201d.<\/p>\n

    Este es un aspecto fundamental para la salud. El nivel alto de az\u00facar en la sangre se da cuando tu organismo no puede transportar eficazmente el az\u00facar de la sangre hacia las c\u00e9lulas. Es muy importante vigilarlo y controlarlo porque si no se hace puede acabar desembocando en una diabetes.<\/p>\n

    Las \u00faltimas estad\u00edsticas advierten que en las sociedades occidentales podr\u00eda haber un 50 por ciento de la poblaci\u00f3n con diabetes o prediabetes. Y muchos de ellos, sin diagnosticar.<\/p>\n

    Y qu\u00e9 decir sobre el t\u00e9 kukicha\u2026 Baste un dato: contiene hasta 13 veces m\u00e1s calcio que un vaso de leche. Y no tienes por qu\u00e9 limitarlo al desayuno. Como tiene menos de un 1 por ciento de cafe\u00edna, lo podr\u00e1s tomar en cualquier momento sin que afecte negativamente a tu descanso.<\/p>\n

    \u00bfQu\u00e9 efectos tiene en el organismo no desayunar o desayunar alimentos no recomendables?<\/strong><\/h2>\n

    Ya hemos advertido que el desayuno es una comida fundamental del d\u00eda. No solo porque te debe dar energ\u00eda para afrontar la jornada con garant\u00edas, sino porque te debe producir una valiosa sensaci\u00f3n de saciedad y plenitud.<\/p>\n

    Uno de los s\u00edntomas m\u00e1s frecuentes de un mal desayuno es la hipoglucemia. \u201cSi empiezo el d\u00eda desayunando un caf\u00e9 con az\u00facar y una pieza de boller\u00eda industrial, al instante me sentir\u00e9 bien, lleno de energ\u00eda y con ganas de hacer cosas, pero al rato mi energ\u00eda bajara y mi organismo pedir\u00e1 m\u00e1s dulce. Por eso es tan importante evitar az\u00facares simples (az\u00facar refinada, edulcorantes artificiales, miel) en el desayuno<\/em>\u201d, subraya la Dra. Mar\u00eda Romeralo.<\/p>\n

    Algunos efectos de una hipoglucemia que se pueden manifestar durante la jornada son ritmo card\u00edaco irregular, fatiga, palidez, ansiedad, sudoraci\u00f3n, hambre o irritabilidad.<\/p>\n

    \u00bfEs recomendable comer dulce en el desayuno?<\/strong><\/h2>\n

    \u201cEl dulce del desayuno lo deben aportar los cereales integrales. Y, como mucho, si queremos endulzar que sea con melaza de arroz. Y siempre hay que evitar los cereales refinados y az\u00facares simples que dan lugar a hipoglucemias<\/em>\u201d, concreta la especialista de SHA.<\/p>\n

    Es fundamental no acostumbrar al cuerpo a una glucosa que no necesita. Y recuerda: el az\u00facar es adictivo. Una vez que entras en la espiral, no te lo puedes quitar de la cabeza.<\/p>\n

    Presta atenci\u00f3n a toda la \u201cceremonia<\/em>\u201d del desayuno. Disfr\u00fatalo y toma tu tiempo. Eso incluye masticar bien. O aprender a hacerlo, si no sabes.<\/p>\n

    \u201cEsto nos har\u00e1 comer la cantidad necesaria y evitar los excesos adem\u00e1s de favorecer el proceso digestivo, pues la saliva est\u00e1 llena de enzimas digestivas<\/em>\u201d, recuerda la Dra. Mar\u00eda Romeralo.<\/p>\n

    Masticar bien no es una cuesti\u00f3n valorativa. Un estudio japon\u00e9s de la Universidad de Osaka, publicado por el British Medical Journal<\/em>, confirm\u00f3 que las personas que comen r\u00e1pido y mastican poco tienen el triple de probabilidades de sufrir obesidad.<\/p>\n","protected":false},"excerpt":{"rendered":"

    \u00bfQu\u00e9 debe tener un desayuno perfecto? SHA te da las claves: debe ser saludable, contener un buen aporte energ\u00e9tico para afrontar la jornada que se presenta por delante y propiciar una mente despejada para asumir los nuevos retos y exigencias del d\u00eda. Para tal fin, la Dra. Mar\u00eda Romeralo, experta nutricionista de SHA, propone el […]<\/p>\n","protected":false},"author":8,"featured_media":75192,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1413],"tags":[],"class_list":["post-72658","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion-saludable"],"acf":[],"yoast_head":"\n\u00bfC\u00f3mo es el desayuno perfecto? - SHA Magazine<\/title>\n<meta name=\"description\" content=\"\u00bfQu\u00e9 debe tener un desayuno perfecto? 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