{"id":72983,"date":"2021-11-18T11:52:54","date_gmt":"2021-11-18T09:52:54","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/los-beneficios-del-pescado-para-la-salud-y-como-cocinarlo\/"},"modified":"2022-11-09T20:37:51","modified_gmt":"2022-11-09T18:37:51","slug":"los-beneficios-del-pescado-para-la-salud-y-como-cocinarlo","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/los-beneficios-del-pescado-para-la-salud-y-como-cocinarlo\/","title":{"rendered":"Los beneficios del pescado para la salud y c\u00f3mo cocinarlo"},"content":{"rendered":"<h6><span data-contrast=\"auto\">Una dieta saludable y equilibrada debe incluir el consumo de pescado tres veces a la semana<\/span><span data-ccp-props=\"{}\"> <\/span><\/h6>\n<p><span data-contrast=\"auto\">Adem\u00e1s de ser un alimento delicioso capaz de conquistar los paladares m\u00e1s exigentes y de la <\/span><b><span data-contrast=\"auto\">enorme variedad de recetas<\/span><\/b><span data-contrast=\"auto\"> que se pueden elaborar con \u00e9l, el pescado es fuente de prote\u00ednas, vitaminas, minerales y otros nutrientes esenciales que el organismo necesita para funcionar correctamente. Marina Domene, nutricionista de SHA, recomienda \u201cconsumirlo <\/span><b><span data-contrast=\"auto\">tres veces a la semana<\/span><\/b><span data-contrast=\"auto\">, pero no m\u00e1s, ya que esto podr\u00eda desplazar la ingesta de otro tipo de prote\u00ednas que tambi\u00e9n son saludables, como las legumbres. Adem\u00e1s, es importante intentar priorizar el <\/span><b><span data-contrast=\"auto\">pescado org\u00e1nico y salvaje<\/span><\/b><span data-contrast=\"auto\"> frente al de piscifactor\u00eda porque, en estos lugares, se utilizan piensos y antibi\u00f3ticos en su alimentaci\u00f3n, lo que nos har\u00eda perder parte de su efecto saludable. Y si es de <\/span><b><span data-contrast=\"auto\">temporada y de proximidad<\/span><\/b><span data-contrast=\"auto\">, mejor\u201d. <\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-contrast=\"auto\">Los diferentes tipos de pescado tienen distintas propiedades nutricionales. \u201cLos <\/span><b><span data-contrast=\"auto\">pescados azules<\/span><\/b><span data-contrast=\"auto\"> tienen m\u00e1s contenido graso que los blancos, pero eso no quiere decir que sean peores, sino que cuentan con una mayor cantidad de <\/span><b><span data-contrast=\"auto\">\u00e1cidos grasos omega 3<\/span><\/b><span data-contrast=\"auto\">. Pero, por esta raz\u00f3n, tambi\u00e9n tienen m\u00e1s facilidad para <\/span><b><span data-contrast=\"auto\">acumular metales pesados<\/span><\/b><span data-contrast=\"auto\">, como el mercurio, sobre todo los de grandes dimensiones, como el pez espada o el at\u00fan rojo. Mi consejo: dec\u00e1ntate por los de peque\u00f1o tama\u00f1o<\/span><b><span data-contrast=\"auto\">,<\/span><\/b><span data-contrast=\"auto\"> como la sardina, la caballa o el boquer\u00f3n. Por su parte, el pescado blanco (merluza, rape, rodaballo, lubina) es una excelente <\/span><b><span data-contrast=\"auto\">fuente de prote\u00ednas de gran calidad<\/span><\/b><span data-contrast=\"auto\"> y, como tiene menos calor\u00edas que el azul, nos permite consumir raciones un poco m\u00e1s grandes y nos va a saciar antes, por lo que es perfecto en <\/span><b><span data-contrast=\"auto\">dietas para perder peso<\/span><\/b><span data-contrast=\"auto\">. Adem\u00e1s, al ser menos graso que el azul, su contenido en metales pesados tambi\u00e9n es menor\u201d, afirma la experta.<\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-contrast=\"auto\">Los beneficios del pescado para la salud son m\u00faltiples y variados: ayuda a <\/span><b><span data-contrast=\"auto\">controlar los niveles de colesterol<\/span><\/b><span data-contrast=\"auto\"> en sangre y a regular la presi\u00f3n arterial, mejora la salud intestinal, aporta energ\u00eda y tiene un efecto cardioprotector. <\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><b><span data-contrast=\"auto\">C\u00f3mo cocinarlo<\/span><\/b><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-contrast=\"auto\">Para que el pescado mantenga intactos todos sus <\/span><b><span data-contrast=\"auto\">beneficios para la salud<\/span><\/b><span data-contrast=\"auto\">, la mejor opci\u00f3n ser\u00eda consumirlo crudo, tipo sashimi, pero con moderaci\u00f3n. Como apunta Marina, \u201cal cocinarlo, sus <\/span><b><span data-contrast=\"auto\">nutrientes esenciales<\/span><\/b><span data-contrast=\"auto\"> pueden degradarse. Eso s\u00ed, el pescado crudo tiene m\u00e1s riesgo de contaminaci\u00f3n o de que est\u00e9 en mal estado, por lo que recomiendo comerlo crudo solo de manera ocasional. Los m\u00e9todos m\u00e1s saludables para cocinar el pescado son en <\/span><b><span data-contrast=\"auto\">papillote<\/span><\/b><span data-contrast=\"auto\">, a la <\/span><b><span data-contrast=\"auto\">plancha<\/span><\/b><span data-contrast=\"auto\"> o al <\/span><b><span data-contrast=\"auto\">vapor<\/span><\/b><span data-contrast=\"auto\">. Adem\u00e1s, debes evitar exponerlo a una temperatura de cocci\u00f3n muy alta para que conserve sus propiedades nutricionales\u201d. Desde las cocinas de SHA nos dan un \u00faltimo consejo: si quieres <\/span><b><span data-contrast=\"auto\">mejorar la digesti\u00f3n<\/span><\/b><span data-contrast=\"auto\">, acompa\u00f1a el pescado con verduras y\/o hierbas frescas, lim\u00f3n, nabo rallado o shoyu.<\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Una dieta saludable y equilibrada debe incluir el consumo de pescado tres veces a la semana Adem\u00e1s de ser un alimento delicioso capaz de conquistar los paladares m\u00e1s exigentes y de la enorme variedad de recetas que se pueden elaborar con \u00e9l, el pescado es fuente de prote\u00ednas, vitaminas, minerales y otros nutrientes esenciales que [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":76003,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1413,1425],"tags":[],"class_list":["post-72983","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion-saludable","category-stayhealthywithsha-es"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - 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