Me encanta un buen plato de queso. Es mi entrante favorito para cenas y pocos fines de semana pasan sin un plato de refrigerio épico, incluso si es solo para dos. Sin embargo, al igual que todo lo demás, puede tener demasiado de algo bueno y no hay nada peor que sentirse incómodo antes de que el plato principal llegue a la mesa. Estos son mis consejos basados en la evidencia para crear una tabla de quesos saludable impresionante y deliciosa …
- Cambie la carne procesada por nueces
Reemplazar la grasa animal con alternativas vegetales ricas en grasas poliinsaturadas parece ser beneficioso para la salud del corazón. Además, los estudios observacionales han relacionado la carne procesada con el cáncer, la diabetes y las enfermedades cardíacas. Las nueces, por otro lado, están llenas de grasas saludables para el corazón, proteínas vegetales y fibra y son una excelente y crujiente adición a las tablas de quesos saludables.
- Pruebe hummus o guacamole en lugar de paté
Tanto el hummus como el guacamole son fuentes ricas en fibra que ayudan a controlar el colesterol, la saciedad, el control del azúcar en la sangre y la salud digestiva. El paté generalmente se hace con hígado de pollo / pato / ganso, grasa y saborizantes y es rico en grasas saturadas, que puede aumentar los niveles de LDL (colesterol malo). El hummus y el guacamole son ricos en grasas poliinsaturadas saludables para el corazón y la evidencia sugiere que reemplazar las grasas saturadas con grasas poliinsaturadas de origen vegetal puede tener un impacto positivo en la salud del corazón. ⠀⠀⠀⠀⠀⠀⠀
- Consume frutas y verduras
Las plantas ligeras y hermosas están llenas de fibra, vitaminas, minerales y fitoquímicos, y agregan volumen por pocas calorías. La mayoría de nosotros no comemos suficientes frutas y verduras, por lo que agregarlas a una tabla de quesos es una excelente manera de exprimir algunas más. Mis opciones favoritas de frutas y verduras para platos de queso incluyen:
Zanahorias bebe
Pimientos morrones / rodajas de pimiento morrón
Floretes de brócoli
rodajas de manzana
Uvas
Fresas
Frambuesas- Elija galletas integrales con> 3 g de fibra por porción
Si me ha estado siguiendo por un tiempo, sabrá que soy un gran admirador de la fibra y que los granos integrales son una gran fuente de este nutriente que se consume ampliamente. Comer suficiente fibra promueve la regularidad, mantiene el colesterol bajo control, nutre su microbioma y puede ayudar a proteger contra el cáncer colorrectal, enfermedades cardíacas, diabetes y más. Busque galletas saladas con al menos 3 g de fibra por porción e ingredientes fácilmente reconocibles. (Obtenga más información sobre los cereales integrales aquí).
⠀⠀
- Elija sus dos quesos favoritos y córtelos previamente
Luchar con un cuchillo de queso está sobrevalorado y es más probable que resulte en porciones más grandes. Haz que tu queso llegue más lejos cortando previamente. No hay por qué tenerle miedo al queso (a menos que sea alérgico a la leche o tenga una intolerancia grave a la lactosa). La grasa de los productos lácteos (como el queso) no parece ser tan mala como alguna vez pensamos. De hecho, los estudios de población sugieren que el consumo de productos lácteos puede ayudar a proteger contra el cáncer colorrectal y no es perjudicial para la salud del corazón. Además, los productos lácteos son una fuente rica de proteínas y calcio altamente biodisponibles, así como de fósforo, vitaminas B y vitamina A. Dicho esto, el queso es denso en energía, así que si está tratando de adelgazar o simplemente quiere espacio para el plato principal, tenga en cuenta sus porciones.
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