{"id":72201,"date":"2019-09-05T19:31:45","date_gmt":"2019-09-05T18:31:45","guid":{"rendered":"https:\/\/veganuary.com\/?post_type=blog&#038;p=83829"},"modified":"2024-12-31T15:07:12","modified_gmt":"2024-12-31T15:07:12","slug":"nutricion-en-una-cascara-de-nuez","status":"publish","type":"post","link":"https:\/\/veganuary.com\/es\/nutricion-en-una-cascara-de-nuez\/","title":{"rendered":"Orientaciones nutricionales claves"},"content":{"rendered":"<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u00a1La nutrici\u00f3n es esencial en el veganismo!<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/strong><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Para que no te preocupes tanto, hemos resumido algunos <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">puntos claves de la nutrici\u00f3n vegana<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">. <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">M\u00e1s abajo nos centramos en <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">los nutrientes donde la gente normalmente tiene dudas y sugerimos algunas fuentes vegetales fant\u00e1sticas. <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Para tener informaci\u00f3n m\u00e1s detallada sobre la nutrici\u00f3n, <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><a href=\"https:\/\/nutritionfacts.org\/es\/\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">haz clic aqu\u00ed<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/a><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/strong><\/p>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Atenci\u00f3n<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">: uno de los errores m\u00e1s comunes que comete la gente cuando comienza una alimentaci\u00f3n basada en fuentes vegetales es no reemplazar lo que han eliminado. <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Asegurar el reemplazo de prote\u00ednas y grasas animales con <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><a href=\"https:\/\/veganuary.com\/es\/proteinas-y-grasas\/\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">prote\u00ednas y grasas vegetales<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/a><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">, etc.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Prote\u00edna<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/strong><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Es importante para la reparaci\u00f3n celular, y para lograr la fuerza y \u200b\u200bmantenerla. <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">La prote\u00edna es una parte vital de nuestra alimentaci\u00f3n. <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Y, \u00bfadivina qu\u00e9? <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">No tiene que ser prote\u00edna animal. <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Casi todos los alimentos que contienen, y hay muchas fuentes de prote\u00edna vegetal, as\u00ed que \u00a1a explorar!<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Algunas de las mejores fuentes veganas son:<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Legumbres: porotos, garbanzos, jud\u00edas, cacahuetes, guisantes, lentejas y soja (y productos derivados, como el tofu, el el tempeh, etc.)<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Cereales: arroz integral, pan y pasta integral, amaranto, trigo sarraceno y quinua.<\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Frutos secos: nueces de Brasil, cacahuetes, anacardos, almendras, pistachos y nueces.<\/span><\/span><\/span><\/span><\/li>\n<\/ul>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Vitamina B12<\/span><\/span><\/span><\/span><\/strong><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">La vitamina B12 es necesaria para que el cerebro y el sistema nervioso funcionen correctamente. <\/span><span style=\"vertical-align: inherit;\">Tambi\u00e9n desempe\u00f1amos un papel crucial en la producci\u00f3n de gl\u00f3bulos rojos.<\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Algunas de las mejores fuentes son:<\/span><\/span><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Suplementos veganos de buena calidad: multivitam\u00ednicos o de vitamina B12 (10-100 \u00b5g ser\u00eda ideal).<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Copos de levadura nutricio: busca la que diga \u201cenriquecida con B12\u201d en la etiqueta u que entregue la dosis recomendada.\u00a0<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Cereales de desayuno enriquecidos (comprueba la etiqueta).<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Leches vegetales enriquecidas (comprueba la etiqueta).<\/span><\/span><\/li>\n<\/ul>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Puedes encontrar m\u00e1s informaci\u00f3n sobre la vitamina B12 <\/span><\/span><a href=\"https:\/\/veganuary.com\/es\/vitamina-b12\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">aqu\u00ed<\/span><\/span><\/a><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> .<\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Atenci\u00f3n: <\/span><\/span><em><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Algunas personas tienen dificultades para absorber suficiente B12 problemas de su alimentaci\u00f3n. <\/span><span style=\"vertical-align: inherit;\">Si es tu caso, no importa cu\u00e1nta B12 incorpora tu dieta, puede que necesites un tratamiento m\u00e9dico para especificar que llegues a los niveles recomendados. <\/span><span style=\"vertical-align: inherit;\">Si te preocupa tu nivel de B12, consulta a tu m\u00e9dico.<\/span><\/span><\/em><\/p>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u00c1cidos grasos omega-3 y omega-6<\/span><\/span><\/strong><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Son dos grasas poliinsaturadas que nuestro cuerpo no puede producir y por eso, \u00a1son vitales en nuestra alimentaci\u00f3n! <\/span><span style=\"vertical-align: inherit;\">Controla tu ingesta de omega-6, porque demasiados omega-6 pueden disminuir la tasa de conversi\u00f3n a omega-3.<\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Fuentes de omega-3:<\/span><\/span><\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-29114\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2016\/07\/Burntwood-Staffordshire-Countryside-by-Matthew-Bedworth.-Reproduced-under-Creative-Commons-Licence..jpg\" alt=\"Hermosas flores\" width=\"2048\" height=\"1365\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2016\/07\/Burntwood-Staffordshire-Countryside-by-Matthew-Bedworth.-Reproduced-under-Creative-Commons-Licence..jpg 2048w, https:\/\/veganuary.com\/wp-content\/uploads\/2016\/07\/Burntwood-Staffordshire-Countryside-by-Matthew-Bedworth.-Reproduced-under-Creative-Commons-Licence.-1200x800.jpg 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2016\/07\/Burntwood-Staffordshire-Countryside-by-Matthew-Bedworth.-Reproduced-under-Creative-Commons-Licence.-1800x1200.jpg 1800w, https:\/\/veganuary.com\/wp-content\/uploads\/2016\/07\/Burntwood-Staffordshire-Countryside-by-Matthew-Bedworth.-Reproduced-under-Creative-Commons-Licence.-400x267.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2016\/07\/Burntwood-Staffordshire-Countryside-by-Matthew-Bedworth.-Reproduced-under-Creative-Commons-Licence.-768x512.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2016\/07\/Burntwood-Staffordshire-Countryside-by-Matthew-Bedworth.-Reproduced-under-Creative-Commons-Licence.-1536x1024.jpg 1536w, https:\/\/veganuary.com\/wp-content\/uploads\/2016\/07\/Burntwood-Staffordshire-Countryside-by-Matthew-Bedworth.-Reproduced-under-Creative-Commons-Licence.-800x533.jpg 800w\" sizes=\"(max-width: 2048px) 100vw, 2048px\" \/><br \/>\n<em><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Burntwood, Staffordshire &#8211; Campo por Matthew Bedworth. <\/span><span style=\"vertical-align: inherit;\">Reproducido bajo licencia Creative Commons<\/span><\/span><\/em><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Semillas de lino \/ linaza molidas. <\/span><span style=\"vertical-align: inherit;\">(Y aceite de lino para usarlo en alimentos crudos y como ali\u00f1o de ensalada).<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Semillas de c\u00e1\u00f1amo. <\/span><span style=\"vertical-align: inherit;\">(Y aceite de c\u00e1\u00f1amo para usarlo en alimentos crudos y como ali\u00f1o de ensaladas).<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Nueces<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Semillas de ch\u00eda.<\/span><\/span><\/li>\n<\/ul>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Fuentes de omega-6:<\/span><\/span><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Aceite de girasol.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Aceite de ma\u00edz.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Semillas de c\u00e1\u00f1amo. <\/span><span style=\"vertical-align: inherit;\">(Y aceite de c\u00e1\u00f1amo para usarlo en alimentos crudos y como ali\u00f1o de ensaladas).<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Aceite de soja.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Frutos secos y semillas.<\/span><\/span><\/li>\n<\/ul>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Sin embargo, como el omega-3 no est\u00e1 disponible en cantidades suficientes a partir de alimentos de origen vegetal, los veganos deben tomarlo como suplemento. Busca marcas elaboradas con EPA y DHA procedentes de microalgas.. Hay much\u00edsimos suplementos veganos de DHA (\u00e1cido docosahexaenoico) y de DHA con EPA (\u00e1cido icosapentaenoico). <\/span><span style=\"vertical-align: inherit;\">Suele ser habitual una ingesta de 100-300 mg diarios, pero recuerda siempre consultar con tu especialista vegano.<\/span><\/span><\/p>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Calcio<\/span><\/span><\/strong><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">El calcio es vital para tener huesos y dientes fuertes, as\u00ed que hay que tomar de la cantidad necesaria &#8211; CDR (Reino Unido): 700 mg para adultos.<\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Se encuentra en:<\/span><\/span><\/p>\n<ul>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Col rizada, berros y berza.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Br\u00f3coli<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Tofu enriquecido.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Leches vegetales enriquecidas.<\/span><\/span><\/li>\n<li><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Yogur de soja.<\/span><\/span><\/li>\n<\/ul>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Es importante combinar las fuentes de calcio con diferentes frutas y verduras, as\u00ed como con alimentos ricos en prote\u00ednas que favorecen su absorci\u00f3n.<\/span><\/span><\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">El <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><a href=\"https:\/\/nutritionfacts.org\/es\/\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Dr. Michael Greger<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/a><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> en <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">su libro m\u00e1s reciente <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Comer para no Morir ofrece<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> ideas geniales (\u00a1Y SENCILLAS!) Para llevar a cabo una alimentaci\u00f3n saludable en base de plantas<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> . <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Como parte del mismo programa, tambi\u00e9n ide\u00f3 la <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Docena Diaria<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"> , para que puedas llevar a cabo el control de tu alimentaci\u00f3n cada d\u00eda. <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Para hacerlo a\u00fan m\u00e1s f\u00e1cil, puedes imprimir y pegar la lista en el frigor\u00edfico o en un caj\u00f3n de la cocina:<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<ul>\n<li><a href=\"https:\/\/veganuary.com\/wp-content\/uploads\/2020\/10\/dailydozen-checklist-ES-2.pdf\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Lista de la Docena Diaria<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/a><\/li>\n<li><a href=\"https:\/\/veganuary.com\/wp-content\/uploads\/2020\/10\/dailydozen-weeklyplanner-ES-1.pdf\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Agenda Semanal de la Docena Diaria<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u00a1Y esto es toda la nutrici\u00f3n ideal para ti!<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00a1La nutrici\u00f3n es esencial en el veganismo! Para que no te preocupes tanto, hemos resumido algunos puntos claves de la&hellip;<\/p>\n","protected":false},"author":95,"featured_media":79595,"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-72201","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 v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Nutrici\u00f3n en una c\u00e1scara de nuez | Veganuary<\/title>\n<meta name=\"description\" content=\"Interesarse por una nutrici\u00f3n b\u00e1sica es importante comas lo que comas, pero es lo que causa mayor inseguridad a la mayor\u00eda de la gente cuando empieza a ser vegana.\" 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