Aprende a repartir los carbohidratos, proteínas y grasas a lo largo del día


“Desayuna como un rey, almuerza como un príncipe y cena como un mendigo” ¿Qué tan de cierto hay en esa famosa frase? Hoy te presentamos la guía definitiva para saber qué hay que comer en cada momento de la jornada.


Si queremos tener una salud de hierro, el momento del día o de la noche en el que nos alimentamos influirá en cómo vamos a aprovechar y metabolizar los alimentos. Además, está comprobado que factores externos como la luz solar pueden alterar el funcionamiento de nuestro relojes biológicos. Es por eso, que debemos estar muy atentos a las horas que consumimos ciertos ingredientes. No se trata de una dieta estricta ni de eliminar alimentos, de hecho, todas las comidas deben tener un poco de proteína, un poco de carbohidratos y un poco de grasa, lo que cambian son los porcentajes.

Los carbohidratos son preferibles por la mañana por una cuestión de demanda energética: aportan energía más rápida que las grasas o las proteínas, lo que normaliza los niveles de glucosa en sangre. Recomendamos una tostada o unos copos de avena, ojalá integrales.

A mitad de mañana hay que comer alimentos que disminuyen la elevación repentina de la insulina, como una fruta acompañada de un yogur que contiene hidratos y proteínas.

En el almuerzo, lo principal es tratar de combinar los tres grupos nutritivos dentro del mismo plato (las fibras por medio de los vegetales; las proteínas por medio de las carnes, quesos y huevos, todo bajo en grasas; los carbohidratos por medio de arroz, harinas, masas, pastas, cereales, granos, legumbres).

A partir d las 6 de la tarde hay que darle prioridad a las proteínas y las grasas, que aportan a la reparación celular. Aunque eso no significa darle luz verde a las grasas saturadas, sino privilegiar las presentes en aceite de oliva, frutos secos o pescados.

Y llegamos a la cena, donde repondremos lo gastado en nuestra actividad cotidiana. Aunque no hay nada más rico que una típica once de marraqueta con palta, la recomendación de los expertos es reemplazar los carbohidratos por una ensalada con proteínas, como la Ensalada Cobb de Albedrío de mix verde, queso azul huevo, pollo, tomate, pepino y tocino.

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