El pescado debe ser incluído en tu alimentación

EL PESCADO: EL MEJOR ALIADO DE TU SALUD

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El pescado es una de las dietas más recomendables y es además el alimento natural cuyas propiedades grasas, aunque abundantes, no ofrecen peligro de acumulación de colesterol en nuestro cuerpo.
 
El pescado debe ser incluído en tu alimentación
Efectivamente, aunque esto te asombre, así es. La carne de pescado es rica en sustancias ácidograsas (específicamente el Omega 3), en cuya composición entra un cuerpo de aceites concentrados, gratos al funcionamiento del corazón y bajos en colesterol.
 
Aceites que asimila y aprovecha nuestro organismo y que son más ligeros en colesterol que los aceites vegetales. 

Para evaluar la importancia  de los aceites en el funcionamiento de nuestro cuerpo, señalaremos que según diferentes investigaciones realizadas para estudios del corazón ha demostrado que por cada uno por ciento que se baje el colesterol en la sangre, hay un correspondiente dos por ciento de menos peligros de afecciones de la arteria coronaria.
 
Agreguemos que las propiedades de las sustancias contraídas en aquel ácido graso del Omega 3 controlan y decrecen la cantidad de triglicéridos, la grasa más común en el cuerpo.
El colesterol en el torrente sanguineoAdemás, el balance de los tipos de colesterol en la sangre es alterado de manera positiva por el Omega 3, tal como lo asegura el Dr. especialista en Nutrición y además permite aumentar la influencia del colesterol HDL, conocido también como “el buén colesterol”, dado que elimina el otro colesterol, el “dañino” (los tipos LDL y VLDL) de la circulación sanguínea.
 
Para que comprendas este proceso diremos que “el buen colesterol” (HDL) resiste la influencia de las lipoproteínas de alta densidad y neutraliza el efecto dañino de los sacos de grasa que la envuelven.

   *Lipoproteína de baja densidad (colesterol LDL)


   *Lipoproteína de alta densidad (colesterol HDL)


    *Lipoproteína de muy baja densidad (colesterol VLDL)


    *Triglicéridos (otro tipo de grasa en la sangre)

 

Diremos finalmente que el Omega 3 modifica cualquier funcionamiento irregular de las plaquetas, que son las que controlan la adecuada coagulación de la sangre.

Incluir pescado en la alimentación es saludableNo puede extrañar a nadie, pues que los doctores, investigadores y profesionales de los procesos de nutrición recomienden unánimemente que, por lo menos dos veces por semana, se coma pescado.
 
Ahora bien, al igual que sucede con cualquier tipo de dieta, el consumo de pescado debe ser variado y moderado. Cambia el tipo de pescado que consumes regularmente y come porciones de 3 a 4 onzas por persona.

Porqué el pescado es más saludable que la carne.Tanto la carne como el pescado son buenas fuentes de proteínas, vitaminas y minerales, pero las propiedades nutritivas, en cambio, son muy diferentes.

El pescado es más bajo en colesterol.
El pescado tiene menos grasa, en los casos del bacalao del Atlántico Norte, su porcentaje es menor al 5 por ciento de su peso en grasas, comparado con el 15 por ciento que poseen las carnes.
 
También ambas dietas, pescado o carnes, son abundantes en vitamina B, pero los pescados del Atlántico Norte aportan más que cualquier otro en vitamina B (tiamina), piridoxina, niacina, riboflavina y ácido pantoténico.
 
Los pescados de mar son nuestra mayor fuente natural de yodo.
 
Los pescados nos proveen de minerales como el calcio, magnesio, potasio, fósforo, sulfuro, compuestos de fluorido, selenio, cobre, zinc y de otros elementos en cantidades similares o los que se encuentran en las carnes rojas.
 
Los pescados son de más fácil digestión que la carne roja porqué son más bajos en grasas que la carne, y sus tejidos conjuntivos se gelatinizan durante la cocción.
 
El pescado tiene mejor relación de proteína grasa que la carne roja. Una porción de bacalao asado de 198 gramos (7 Onzas) contiene un 30 por ciento o más de proteínas, pero menos de un 2 por ciento de grasa. En esa misma cantidad de carne roja tendrá 20.3 por ciento de grasa.
 
El pescado tiene una alta concentración de ácido graso Omega 3, que parece jugar un papel importante en prevenir afecciones a las arterias coronaria.
 
Grasas y proteínas del pescado.
Los pescados en su habitat
La composición de los alimentos que consume un pescado varía, obviamente, de acuerdo con las posibilidades y gustos de cada especie, así como del origen geográfico y la temperatura de las aguas en las que vive o de la época del año de que se trate.

Por ejemplo, previo a la época del desove, el pescado hembra llega a su máxima elaboración de compuestos grasos, proporción que desciende considerablemente durante el desove.

En los Estados Unidos el promedio de consumo de proteínas para adultos o niños de más de 4 años, es de 45 gramos. Una porción de pescado de 4 onzas, provee un 40 por ciento (17 a 18 gramos) de la misma. 

En el atún las propiedades proteínicas aumentan hasta un 25 por ciento, más de la mitad de lo que necesita consumirse diariamente, ya se trate de pescados crudos, cocinados o procesados.

Calorías

Debes cocinar el pescado con muy poco aceite
Una porción no mayor de 4 onzas de un pescado graso contiene 245 calorías, comparadas con una porción idéntica de carne de res, que tiene 300 calorías.

Si en cambio se tratara de un pescado magro, las calorías no llegan a las 115 y medianamente grasoso contiene aproximadamente una 135.

Los pescados de agua salada serían los más nutritivos en la proporción de kilo-calorías, pero únicamente si no son asados o fritos con salsas muy pesadas.

¿A que temer?

Las aguas contaminadas son un peligro
La contaminación es hoy un subproducto de nuestra moderna tecnología. Los accidentes nucleares, los desechos industriales, los derrames de petroleo y los productos para la agricultura (como los pesticidas, fungicidas y herbicidas) corrompen lo que comemos.

Contaminaciones  provenientes de PCBs (una clase de compuestos químicos orgánicos clorados)  y derivados del petróleo pueden ser aminorados limpiando el pescado y removiendo los tejidos grasos, donde los PCBs se acumulan a niveles 10 veces superiores que en los tejidos magros.

Asar, hornear y hervir el pescado son métodos que nos permiten que se cocine con su propio jugo, y son las mejores formas de prepararlo. La leche, huevos, pollo, pavo y carne de res, también contienen altos niveles de estos contaminantes.

Por lo general, el expendedor de estos productos está consciente de los problemas que pueden afectar a los mismos y puede darte un consejo sobre las compras más seguras para tu salud.

Selección, almacenamiento y cómo cocinar el pescado


Conociendo donde comprarlo, ahora debes seguir las siguientes reglas para seleccionarlo:

El pescado entero, debe tener una piel brillante y lustrosa, y sus ojos no deben estar hundidos en la órbita.

Los cangrejos o langostas vivos deben estar activos y no perezosos. Si compras cangrejos o langostas cocidos en su carapacho, éste debe estar rojo, y la carne blanca debe presentar algunas manchas rojas y, sobre todo, no estar pegajosa.

Langostinos, camarones o escalopes deben lucir firmes y con un olor dulzón suave. Los más “bravos” los prueban crudos. Su sabor debe ser delicado y suave, pero no amargo.

Los mejillones, almejas y ostras en su carapacho, deben estar vivos. Esto se sabe al tener el carapacho bien cerrado. Si están medio abiertos, tócalos, se cerrarán si están vivos, si se quedan abiertos, no los compres, Si los compras sin el carapacho, deben estar en su jugo (bien claro y no nebuloso) y tener buena consistencia.

Si compras pescado congelado, los mejores son los que han sido congelados recién acabados de pescar por un proceso rápido.

El pescado empaquetado
Cuando almacenes pescado fresco, envuélvelo en su paquete que no le entre aire y ponlo en el lugar más frío del refrigerados. Consume el pescado fresco en dos días como máximo. El pescado congelado puede durar por meses en el congelador a una temperatura de 17 grados bajo cero centígrados (0 grados F).

No re-cocines tu pescado. Recuerda que es delicado y naturalmente tierno, cocínalo hasta que desarrolle su sabor. Una buena regla es cocinarlo 10 minutos por cada pulgada de grueso, dado que el filete de pescado generalmente no tiene más de 1.27 cms (1/2 pulgada) de grueso, 5 minutos de cocción serán suficientes.

Prueba con el tenedor, asegúrate de que está bien cocinado y no brillante. La temperatura del horno a 60 grados centígrados (140 F) matará cualquier parásito.

Se considera que 85 gramos es una porción para una persona.


La forma ideal de descongelar el pescado es dentro del propio refrigerador, por algunos días, para hacerlo rápido, puedes descongelarlo con agua o en un horno de microondas.

No descongeles completamente el pescado antes de cocinarlo, deberá estar casi a punto de estar descongelado, esto le sacará mejor su sabor.

Si tus platos, cacerolas y fuentes retuvieran el olor a pescado luego de haberlos lavado, enjuágalos nuevamente con bicarbonato de sodio en proporción de una cucharadita y media por cada cuarto de agua.

Frota tus manos con jugo de limón antes de lavarlas y desaparecerá el típico olor de pescado de ellas.

La mayoría de las personas saben alrededor de 10 recetas con pescado al máximo, por lo que recomendamos que busques nuevas recetas para hacer más variada tu dieta de pescado.

Consume pescado porqué éste le aportará múltiples beneficios a tu salud.

Hasta la próxima.

 
 

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  75. Hey there! I know this is kind of off topic but I was
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    I’m using the same blog platform as yours and I’m having difficulty finding one?
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