Tendemos a pensar en los carbohidratos como «malos» para nosotros, pero los carbohidratos saludables pueden ser algunos de los alimentos más saludables para comer.
Diez carbohidratos saludables
10.) Arroz integral: la clave aquí es integral, con las hojas de fibra en su lugar. Las alergias al arroz son raras y se digiere fácilmente sin demasiada angustia, hinchazón o gases. Es mejor para perder grasa mantener los tamaños de las porciones por debajo de 1 taza cocida o 1/4 taza de peso seco.
9.) Harina de avena integral cortada en acero: no los copos de avena que creciste comiendo, sino quizás lo que tu abuela creció comiendo. Esta es la avena integral con todas las valiosas fibras y nutrientes intactos. Se tarda un poco más en cocinar, pero el sabor a nuez y la respuesta más lenta a la insulina valen la pena. Al igual que con el arroz integral, mantenga el tamaño de las porciones por debajo de 1 taza cocida o 1/4 taza de peso seco.
8.) Quinua: Otro grano de cereal alto en fibra y sin gluten. Mayor contenido de fibra y minerales que la avena o el arroz para un mejor control de la insulina. Si el sabor no le conviene al principio, mezcle 1: 1 con avena hasta que se acostumbre. Una vez que lo esté, quedará enganchado y comerá carbohidratos más saludables.
7.) Ñame / batatas: Estos tubérculos se preparan mejor al horno, con piel. No hay muchos más carbohidratos que un russet normal de tamaño similar, pero más fibra, vitaminas y minerales. Me gustan horneados, luego refrigerados fríos y espolvoreados con un poco de canela, nuez moscada y pimienta de Jamaica.
6.) Calabazas de invierno: Las calabazas, las calabazas, los espaguetis o las bellotas son muy nutritivas y ahora se pueden encontrar en los mercados durante todo el año en la mayoría de los lugares. Córtelos por la mitad, saque las semillas y hornéelos con la piel hacia arriba sobre 1/4 ”de agua. Estos están llenos de fibra, vitaminas y minerales y un buen cambio de ritmo.
5.) Guisantes y legumbres: la mayoría de las variedades de frijoles y los guisantes verdes encajan perfectamente como carbohidratos saludables. Elija entre frijoles negros, pintos, azul marino, riñón, blancos, rojos, garbanzos, garbanzos, etc., ya que todos son ricos en fibra y muy llenos. El contenido de proteínas, junto con la fibra, te llena sin llenarte al mantener baja la respuesta a la insulina. Para obtener mejores resultados, remoje y cocine lentamente. ¡Como bocadillo, pruebe el hummus!
4.) Vegetales fibrosos coloridos: pimientos rojos, amarillos y naranjas, judías verdes, remolacha, calabaza amarilla de verano, calabacín, berenjena morada, zanahorias, chirivías, chiles rojos y verdes … los colores significan carotenoides y muchos carotenoides mixtos significan más cobertura antioxidante. Una amplia variedad de vegetales coloridos en su dieta mejorará su salud y hará que su piel brille. Casi no hay inconvenientes en la cantidad de vitaminas, minerales, fitonutrientes y fibra (con pocas calorías) que proporcionan.
3.) Súper frutas: Las frutas son carbohidratos saludables, llenas de fibra y enzimas, y con su rápida digestión pero su lenta respuesta a la insulina las hace ideales para un impulso de energía instantáneo. Pero no todas las frutas son iguales y la mayoría ni siquiera están en esta lista, pero unas pocas llegan casi a la cima. Las moras, los arándanos, las frambuesas, las granadas, los arándanos y el acai son alimentos increíbles. Sentirá la diferencia cuando las coma frente a otras frutas. Son excelentes cuando está enfermo o cuando hace mucho ejercicio, para obtener ese nivel adicional de protección. Alto contenido de antioxidantes, fitonutrientes, enzimas, fibra y vitaminas con calorías moderadas que le brindan una gran rentabilidad. También tienen efectos limpiadores y alcalinizantes en su interior, que junto con todos los antioxidantes, proporcionan un enorme impulso inmunológico y mantienen su sistema digestivo funcionando correctamente.
2.) Vegetales de hojas verdes: la col rizada, las algas marinas, las hojas de nabo, las hojas de berza, las hojas de mostaza, las hojas de remolacha, la chlorella, la hierba de trigo, la escarola, los brotes de alfalfa, las lechugas de primavera, la espirulina y las espinacas son muy bajas en calorías, pero muy nutritivas. densos, ocupan un lugar muy alto en mi lista de carbohidratos preferidos. Incluya estas varias comidas a la semana y cubrirán casi cualquier base que se haya perdido. Tienen minerales, fitonutrientes, fibra y vitaminas en grandes cantidades. Estos también son alcalinizantes y limpiadores, lo que mantiene su sistema digestivo funcionando a plena capacidad.
1.) Vegetales crucíferos: el brócoli, el brócoli rabe, la coliflor, el bok choy, el repollo napa, el repollo chino, los repollos verdes y morados tal vez no sean tan altos en micronutrientes como los vegetales de hoja verde o las súper frutas, pero contienen DIM o diindolimetano, un fitonutriente que actúa como un agente de eliminación de estrógenos. El exceso de estrógeno afecta a casi cualquier persona que tenga sobrepeso o que haya practicado malos hábitos alimenticios durante algún tiempo. Cuando te deshaces del exceso de estrógeno, liberas testosterona para que haga su trabajo de desarrollar músculo a expensas de la grasa corporal. Lo mejor es consumir estos increíbles alimentos en grandes cantidades. Pruebe el brócoli rabe o baby bok choy, salteados en un poco de aceite de oliva, con sal marina y ajo. Pruebe puré de coliflor en lugar de puré de papas, es excelente.
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