{"id":657,"date":"2015-08-19T09:00:36","date_gmt":"2015-08-19T07:00:36","guid":{"rendered":"http:\/\/yomecuidoyque.com\/?p=657"},"modified":"2015-08-19T09:00:36","modified_gmt":"2015-08-19T07:00:36","slug":"dime-como-te-endulzas-y-te-dire","status":"publish","type":"post","link":"https:\/\/drasanvi.com\/pe\/dime-como-te-endulzas-y-te-dire\/","title":{"rendered":"\ufeffAz\u00facar. Dime c\u00f3mo endulzas y te dir\u00e9\u2026"},"content":{"rendered":"<p><![CDATA[\n\n<p style=\"text-align: justify;\">\u00bfTe has parado a pensar en las consecuencias que tiene el az\u00facar para tu salud? \u00bfSab\u00edas que existen alternativas muy saludables y que no se trata s\u00f3lo de una tendencia gourmet?<\/p>\n\n\n\n\n<h2 style=\"text-align: justify;\">Descubre cu\u00e1l es tu Az\u00facar y te dir\u00e9 como te cuidas y qu\u00e9\u2026<\/h2>\n\n\n\n\n<p style=\"text-align: justify;\">En Yomecuidoyque pensamos que la mejor forma de cuidarse es empezar por una alimentaci\u00f3n saludable. Por esta raz\u00f3n, nos parece importante que conozcas todas las alternativas que existen frente al az\u00facar blanco, un alimento desprovisto de nutrientes que s\u00f3lo causa problemas para la salud y del que las organizaciones sanitarias de muchos pa\u00edses e incluso la propia Organizaci\u00f3n Mundial de la salud alerta sobre su elevado consumo.\u00a0 Entre las consecuencias nefastas para la salud, la OMS relaciona su consumo con la obesidad, la diabetes, los problemas dentales y las enfermedades cardiovasculares, entre otras.<\/p>\n\n\n\n\n<h2 style=\"text-align: justify;\">Pero \u00bfQu\u00e9 es el az\u00facar blanco refinado?<\/h2>\n\n\n\n\n<p style=\"text-align: justify;\">El az\u00facar refinado o sacarosa podr\u00eda definirse como un \u201cno alimento\u201d, ya que el proceso industrial por el que se obtiene,\u00a0 sustrae las sales minerales y los oligoelementos naturales de la propia remolacha o la ca\u00f1a de az\u00facar.<\/p>\n\n\n\n\n<p style=\"text-align: justify;\">Consta de varias etapas de lavado, trituraci\u00f3n, cocci\u00f3n, filtraci\u00f3n, evaporaci\u00f3n y centrifugaci\u00f3n. Cuanto m\u00e1s refinado es un az\u00facar, m\u00e1s pierde sus minerales y vitaminas.<\/p>\n\n\n\n\n<p style=\"text-align: justify;\">Por lo tanto, este tipo de az\u00facar aporta \u00fanicamente \u201ccalor\u00edas vac\u00edas\u201d.<\/p>\n\n\n\n\n<h2 style=\"text-align: justify;\">Rebajar su consumo o sustituirlo por otros az\u00facares m\u00e1s saludables<\/h2>\n\n\n\n\n<p style=\"text-align: justify;\">La OMS afirma que el hecho de tomar az\u00facares simples, adem\u00e1s de aumentar el riesgo de obesidad, amenaza la calidad nutricional de nuestra alimentaci\u00f3n, ya que \u00e9stos aportan mucha energ\u00eda y pocos nutrientes. Por ello, recomienda restringir su uso a no m\u00e1s del 10% de nuestra ingesta cal\u00f3rica.<\/p>\n\n\n\n\n<p style=\"text-align: justify;\">Ahora bien, lo m\u00e1s saludable ser\u00eda dejar de tomar este tipo de az\u00facares y cuando queramos endulzar nuestros platos o caf\u00e9s lo hagamos con los m\u00e1s saludables.<\/p>\n\n\n\n\n<p style=\"text-align: justify;\">Existen en el mercado aut\u00e9nticas alternativas al az\u00facar refinado,\u00a0 que adem\u00e1s de contener unos \u00edndices gluc\u00e9micos mucho m\u00e1s bajos, son ricos en fibra, vitaminas y minerales, vitales para mantener una dieta sana y equilibrada.<\/p>\n\n\n\n\n<h3 style=\"text-align: justify;\"><strong>La miel\u00a0 <\/strong><\/h3>\n\n\n\n\n<p style=\"text-align: justify;\">La miel aporta 304 calor\u00edas por cada cien gramos, no muy lejos de las 387 del az\u00facar refinado. Sin embargo, \u00e9sta aporta antioxidantes a nuestro organismo y es fuente natural de macronutrientes como el Calcio, el Magnesio, el F\u00f3sforo, la Vitamina C&#8230;que la convierten en una opci\u00f3n m\u00e1s sana y nutritiva.<\/p>\n\n\n\n\n<h3 style=\"text-align: justify;\"><strong>La panela <\/strong><\/h3>\n\n\n\n\n<p style=\"text-align: justify;\">Otra opci\u00f3n natural y sana es la panela, tambi\u00e9n conocida como rapadura que aporta nutrientes muy interesantes para nuestro organismo.<\/p>\n\n\n\n\n<p style=\"text-align: justify;\">Se trata del jugo de la ca\u00f1a de az\u00facar, que al no sufrir refinado, ni procesos qu\u00edmicos conserva as\u00ed todos sus nutrientes. Aporta cantidades apreciables de vitaminas A, algunas del grupo B, C, D y E. Pero es conocido tambi\u00e9n por ser el endulzante con mayor cantidad de minerales, como Calcio, Hierro, Potasio, F\u00f3sforo, Magnesio, Cobre, Zinc y Manganeso.<\/p>\n\n\n\n\n<h3 style=\"text-align: justify;\"><strong>El az\u00facar de coco <\/strong><\/h3>\n\n\n\n\n<p style=\"text-align: justify;\">El az\u00facar de coco se ha convertido en una tendencia healthy\u00a0 debido a su agradable sabor, a su alto contenido en nutrientes y a su bajo \u00edndice gluc\u00e9mico. Se obtiene a partir de las flores de la palmera. Entre sus perfiles nutricionales m\u00e1s interesantes, destaca su aporte en minerales como Hierro, Zinc, Magnesio ,Calcio, Potasio y vitaminas B1, B2, B3, B6, as\u00ed como un tipo de fibra, la inulina,\u00a0 que provoca que sus az\u00facares se metabolicen m\u00e1s lentamente que los del az\u00facar blanco o refinado.<\/p>\n\n\n\n\n<h3 style=\"text-align: justify;\"><strong>El az\u00facar de abedul <\/strong><\/h3>\n\n\n\n\n<p style=\"text-align: justify;\">Se conoce como az\u00facar de abedul o xilitol al alimento por que se extrae de la corteza de este \u00e1rbol, natural de Finlandia y otros pa\u00edses n\u00f3rdicos. Su textura y sabor son muy similares a los del az\u00facar refinado, pero aportan un 40% menos de calor\u00edas, con un \u00edndice gluc\u00e9mico pr\u00f3ximo a 7, frente a 64 del az\u00facar. Adem\u00e1s, a diferencia del az\u00facar, no provoca caries, al contrario es beneficioso y recomendable para la mineralizaci\u00f3n de los dientes. Por otra parte, se\u00a0 aconseja no superar la cantidad de 50 gramos por persona al d\u00eda, ya que puede tener efectos laxantes.<\/p>\n\n\n\n\n<h3>Bibliograf\u00eda<\/h3>\n\n\n\n\n<ol>\n \t\n\n<li><em>Estudio realizado por la Universidad de Otago, Nueva Zelandia, publicado en BM <\/em><a href=\"http:\/\/www.who.int\/mediacentre\/news\/notes\/2014\/consultation-sugar-guideline\/es\/\">Dietary sugars and body weight: systematic review and meta-analyses of randomised controlled trials and cohort studies<\/a><em>\n<\/em><\/li>\n\n\n \t\n\n<li style=\"text-align: justify;\"><em>Estudio realizado por la Universidad de Newcastle, Reino Unido, publicado enJournal of Dental Research <\/em><a href=\"http:\/\/www.who.int\/mediacentre\/news\/notes\/2014\/consultation-sugar-guideline\/es\/\">Effect on caries of restricting sugars intake: Systematic review to inform WHO guidelines<\/a><em>\n<\/em><\/li>\n\n\n<\/ol>\n\n]]>    \t<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfTe has parado a pensar en las consecuencias que tiene el az\u00facar para tu salud? \u00bfSab\u00edas que existen alternativas muy<\/p>\n","protected":false},"author":2,"featured_media":659,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[126,129],"tags":[],"class_list":["post-657","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habitos-saludables","category-nutricion"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\ufeffAz\u00facar. 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