{"id":72191,"date":"2019-09-05T19:31:44","date_gmt":"2019-09-05T18:31:44","guid":{"rendered":"https:\/\/veganuary.com\/?post_type=blog&#038;p=83830"},"modified":"2025-08-15T13:13:38","modified_gmt":"2025-08-15T12:13:38","slug":"que-comer-y-con-que-frecuencia","status":"publish","type":"post","link":"https:\/\/veganuary.com\/es\/que-comer-y-con-que-frecuencia\/","title":{"rendered":"Qu\u00e9 comer y con qu\u00e9 frecuencia"},"content":{"rendered":"<div class=\"wp-block-image\">\n<figure class=\"alignright\"><img decoding=\"async\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2016\/07\/How-Not-to-Die-Book-Cover.png\" alt=\"Nutritionfacts.org\" class=\"wp-image-10759\"\/><figcaption class=\"wp-element-caption\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Nutritionfacts.org<\/span><\/span><\/figcaption><\/figure>\n<\/div>\n\n\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">El Dr. Michael Greger est\u00e1 en su libro m\u00e1s reciente, <\/span><\/span><em><a href=\"http:\/\/nutritionfacts.org\/book\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Comer para no morir, ofrece<\/span><\/span><\/a> <\/em><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> varias ideas geniales (\u00a1y sencillas!) Para llevar a cabo una alimentaci\u00f3n saludable a base de plantas.<\/span><\/span><\/strong><\/p>\n\n\n\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Como parte del mismo programa, tambi\u00e9n ide\u00f3 los <\/span><\/span><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Doce Magn\u00edficos<\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> , una lista de alimentos vegetales b\u00e1sicos que se encuentran en un diario para controlar una salud y bienestar \u00f3ptimos. <\/span><span style=\"vertical-align: inherit;\">Para hacerlo a\u00fan m\u00e1s f\u00e1cil, hemos dise\u00f1ado una lista y peque\u00f1a agenda que puedes imprimir y pegar en el frigor\u00edfico o un caj\u00f3n de la cocina:<\/span><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/veganuary.com\/wp-content\/uploads\/2020\/11\/Daily-Dozen-Spanish-v1-2016.pdf\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Lista de los 12 Magn\u00edficos<\/span><\/span><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/veganuary.com\/wp-content\/uploads\/2020\/11\/Daily-Dozen-Spanish-landscape-2016.pdf\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Agenda semanal<\/span><\/span><\/a><\/li>\n<\/ul>\n\n\n\n<p><strong><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Aqu\u00ed tienes algunas ideas de su libro acerca de grupos de alimentos y raciones que te ayudar\u00e1n a asegurarte de que tomas todo lo que necesitas, todos los d\u00edas.<\/span><\/span><\/strong><\/strong><\/p>\n\n\n\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Legumbres<\/span><\/span><\/strong><\/p>\n\n\n\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Jud\u00edas negras, jud\u00edas blancas de mantequilla, jud\u00edas <\/span><\/span><em><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">cannellini<\/span><\/span><\/em><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> , garbanzos, edamame, soja, guisantes, jud\u00edas rojas, jud\u00edas pintas, lentejas, etc.<\/span><\/span><\/p>\n\n\n\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Raciones:<\/span><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">60 g de <\/span><\/span><em><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">hummus<\/span><\/span><\/em><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> o pat\u00e9 de legumbres &#8211; (3 cucharadas)<\/span><\/span><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">130 g jud\u00edas cocidas, lentejas, tofu &#8211; (1\/3 jud\u00edas de lata, escurridas <\/span><\/span><em><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">o<\/span><\/span><\/em><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> 1\/3 bloque de tofu t\u00edpico)<\/span><\/span><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">150 g de guisantes frescos o lentejas germinadas<\/span><\/span><\/li>\n<\/ul>\n\n\n\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Bayas<\/span><\/span><\/strong><\/p>\n\n\n\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Bayas de acai, bayas de espino (buenas para el acn\u00e9), moras, ar\u00e1ndanos azules, cerezas, ar\u00e1ndanos rojos, bayas del goji, frambuesas, fresas, etc.<\/span><\/span><\/p>\n\n\n\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Raciones:<\/span><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">60 g frescas o congeladas &#8211; (3 cucharadas)<\/span><\/span><\/li>\n\n\n\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">40 g de deshidratadas &#8211; (1 pu\u00f1ado generoso)<\/span><\/span><\/li>\n<\/ul>\n\n\n\n<p><em>Las verduras verdes son las m\u00e1s saludables, y las bayas son las frutas m\u00e1s sanas. Los alimentos coloridos son, generalmente, los m\u00e1s sanos debido a sus pigmentos antioxidantes. Los colores <u>son<\/u> los antioxidantes: las cebollas moradas tienen m\u00e1s que las blancas; las uvas negras y rojas, m\u00e1s que las blancas; las manzanas rojas, m\u00e1s que las verdes; la col morada, m\u00e1s que la verde, etc.<\/em><\/p>\n\n\n\n<p><strong>Otras frutas<\/strong><\/p>\n\n\n\n<p><span style=\"line-height: 1.5;\">Manzanas, albaricoques deshidratados, aguacate, pl\u00e1tanos, clementinas, d\u00e1tiles, higos secos, kiwis, limas, nectarinas, naranjas, peras, ciruelas rojas, granadas. Si se escoge la fruta deshidratada, se recomienda optar por las variedades sin sulfuro.<\/span><\/p>\n\n\n\n<p>Raciones:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 pieza mediana<\/li>\n\n\n\n<li>120 g fruta cortada<\/li>\n\n\n\n<li>40 g fruta seca \u2013 (1 pu\u00f1ado generoso)<\/li>\n<\/ul>\n\n\n\n<p><em>I<\/em><em>Si vas a beber fruta, es mejor batirla que exprimirla para conservar sus propiedades nutritivas. A\u00f1adir c\u00edtricos, o su piel rallada, a tus platos no s\u00f3lo a\u00f1ade color y sabor, sino tambi\u00e9n propiedades nutritivas.<\/em><\/p>\n\n\n\n<p><strong>Verduras cruc\u00edferas<\/strong><\/p>\n\n\n\n<p>R\u00facula, <em>bok choy<\/em>, br\u00f3coli, coles de Bruselas, repollo\/col, coliflor, col berza, rabanitos, col rizada, brotes de mostaza, berros, etc.<\/p>\n\n\n\n<p>Raciones:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30-80 g troceadas<\/li>\n\n\n\n<li>12 g de coles de Bruselas o br\u00f3coli \u2013 (approx. 2 brotes)<\/li>\n\n\n\n<li>1 cucharada de rabanitos<\/li>\n<\/ul>\n\n\n\n<p><em>Corta las verduras unos 40 min antes de cocinarlas. Esto conserva las enzimas saludables. Al hacer pur\u00e9, \u00a1bate las verduras lo primero!<\/em><\/p>\n\n\n\n<p><strong>Verduras de hoja verde<\/strong><\/p>\n\n\n\n<p>R\u00facula, col berza, col rizada, espinaca, acelga, etc.<\/p>\n\n\n\n<p>Raciones:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60 g en crudo\u2013 (1\/5 de la bolsa)<\/li>\n\n\n\n<li>90 g cocinadas<\/li>\n<\/ul>\n\n\n\n<p><em>Los smoothies son una manera fant\u00e1stica para que los ni\u00f1os coman verduras. La tr\u00edada b\u00e1sica es una fruta madura l\u00edquida y verduras frescas. Por ejemplo, 250 ml de agua o leche vegetal, un pl\u00e1tano congelado, 120 g de bayas congeladas y 60 g de brotes de espinacas; esto es un smoothie verde cl\u00e1sico 101.(<\/em><em>Los brotes de espinacas suelen tener mayores niveles de fitonutrientes (\u00a1lo bueno!) que las hojas de espinacas maduras.) <\/em><\/p>\n\n\n\n<p><em>A\u00f1ade grasa vegetal a las ensaladas para maximizar la absorci\u00f3n. Cuando los investigadores probaron a dar una ensalada de espinacas, lechuga romana, zanahorias y tomates, junto con una fuente de grasa; hubo un pico de fitonutrientes carotenoides en la sangre de los participantes durante las 8 horas siguientes a la ingesta. Y eso se consigue con una sola nuez, una cucharada de aguacate o de coco rallado.<\/em><\/p>\n\n\n\n<p><strong>Otras verduras<\/strong><\/p>\n\n\n\n<p>Alcachofas, esp\u00e1rragos, remolacha, pimientos, zanahorias, ma\u00edz, ajo, champi\u00f1ones, <em>okra<\/em>, cebollas, calabazas (especialmente las variedades <em>moschata <\/em>y <em>pepo)<\/em>, algas, guisantes dulces, boniato, tomates, calabacines, etc.<\/p>\n\n\n\n<p>Raciones:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>60 g en crudo de verduras de hoja \u2013 (3\/4 de una bolsa de ensalada)<\/li>\n\n\n\n<li>50 g de verduras sin hoja, crudas o cocinadas<\/li>\n\n\n\n<li>125 ml zumo de verduras<\/li>\n\n\n\n<li>7 g setas deshidratadas<\/li>\n<\/ul>\n\n\n\n<p><em>A primera vista, no parece que la coliflor blanca tenga mucho que ofrecer, pero como pertenece a la familia de las cruc\u00edferas, es una de opciones m\u00e1s saludables. De manera parecida, los champi\u00f1ones blancos proporcionan miconutrientes (nutrientes que se encuentran en los hongos) que no se encuentran en ning\u00fan otro lugar del reino vegetal. <\/em><\/p>\n\n\n\n<p><em>Al escoger productos de tomate, escoge tomates enteros, en trozos o aplastados en vez de salsa de tomate, pur\u00e9 o pasta. El zumo de tomate es fant\u00e1stico para el sistema inmunitario.<\/em><\/p>\n\n\n\n<p><em>Las verduras que mejor combaten el c\u00e1ncer son la coliflor, las coles de Bruselas, las cebolletas, el puerro y el ajo. El ajo es la verdura m\u00e1s efectiva, y fue la primera que se utiliz\u00f3 contra el c\u00e1ncer de mama. Los alimentos fritos en abundante aceite est\u00e1n relacionados con un mayor riesgo de padecer c\u00e1ncer, as\u00ed que es mejor evitarlos. <\/em><\/p>\n\n\n\n<p><strong>Semillas de lino<br><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cucharada, molidas<\/li>\n<\/ul>\n\n\n\n<p><strong>Frutos secos y semillas<\/strong><\/p>\n\n\n\n<p>Almendras, nueces de Brasil, anacardos, semillas de ch\u00eda, avellanas, semillas de c\u00e1\u00f1amo, nueces pecanas, pistachos, semillas de calabaza, s\u00e9samo, girasol, nueces, etc.<\/p>\n\n\n\n<p>Raciones:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30 g de frutos secos o semillas \u2013 (1 pu\u00f1ado)<\/li>\n\n\n\n<li>2 cucharadas de mantequilla de frutos secos o semillas<\/li>\n<\/ul>\n\n\n\n<p><em>De entre todos los frutos secos, en las nueces se han encontrado los mayores, en particular para evitar las muertes por c\u00e1ncer. Al parecer, las personas que comieron m\u00e1s de tres raciones de nueces por semana redujeron a la mitad el riesgo de morir por c\u00e1ncer.<\/em><\/p>\n\n\n\n<p><strong>Cereales integrales<\/strong><\/p>\n\n\n\n<p>Cebada, arroz integral, trigo sarraceno, mijo, avena, palomitas de ma\u00edz, quinua, centeno, <em>teff<\/em>, pasta integral, arroz salvaje, etc.<\/p>\n\n\n\n<p>Raciones:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g de cereales calientes, gachas, pasta o granos de ma\u00edz<\/li>\n\n\n\n<li>50 g de cereales<\/li>\n\n\n\n<li>1 tortita para hacer burritos\/ rebanada de pan integral<\/li>\n\n\n\n<li>30 g palomitas de ma\u00edz<\/li>\n<\/ul>\n\n\n\n<p><strong>Hierbas arom\u00e1ticas y especias<\/strong><\/p>\n\n\n\n<p>Ajo, albahaca, azafr\u00e1n, canela, cardamomo, chile en polvo, cilantro, citronela, clavos, comino, <strong>c\u00farcuma,<\/strong> curry en polvo, eneldo, fenogreco, jengibre, laurel, mejorana, menta, mostaza en polvo, nuez moscada, or\u00e9gano, perejil, piment\u00f3n ahumado, pimienta, pimienta inglesa, r\u00e1bano picante, romero, salvia, tomillo y vainilla.<\/p>\n\n\n\n<p>Raciones:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1\/4 cucharadita de c\u00farcuma, junto con cualquier otra hierba arom\u00e1tica o especia (sin sal).<\/li>\n<\/ul>\n\n\n\n<p><strong>Bebidas<\/strong><\/p>\n\n\n\n<p>T\u00e9 negro, t\u00e9 chai, manzanilla con vainilla, caf\u00e9, t\u00e9 <em>earl grey<\/em>, t\u00e9 verde, t\u00e9 de hibisco, chocolate caliente, t\u00e9 de jazm\u00edn, melisa, t\u00e9 <em>matcha<\/em>, t\u00e9 <em>oolong<\/em> de flor de almendro, menta, t\u00e9 <em>rooibos<\/em>, agua y t\u00e9 blanco.<\/p>\n\n\n\n<p>Raciones:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 vaso<\/li>\n<\/ul>\n\n\n\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Recuerda<\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> : imprime tu propia lista para ayudarte a seguir la pista de lo que viene cada d\u00eda. <\/span><\/span><a href=\"https:\/\/veganuary.com\/wp-content\/uploads\/2020\/11\/Daily-Dozen-Spanish-v1-2016.pdf\"><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Lista de los 12 Magn\u00edficos<\/span><\/span><\/strong><\/a><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> .<\/span><\/span><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>El Dr. Michael Greger est\u00e1 en su libro m\u00e1s reciente, Comer para no morir, ofrece varias ideas geniales (\u00a1y sencillas!)&hellip;<\/p>\n","protected":false},"author":95,"featured_media":53437,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","footnotes":""},"categories":[657],"tags":[],"class_list":["post-72191","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-comida"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Qu\u00e9 comer y con qu\u00e9 frecuencia | Veganuary<\/title>\n<meta name=\"description\" content=\"El Dr. Michael Greger&#039;s en su libro m\u00e1s reciente, Comer para no morir, ofrece varias ideas geniales (\u00a1y sencillas!) para llevar una alimentaci\u00f3n saludable a base de plantas.\" \/>\n<meta name=\"robots\" content=\"index, follow, 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