5/02/2016

Alimentos saludables: Chia, lino, levadura de cerveza…

Semillas Chia 220x235 - Alimentos saludables: Chia, lino, levadura de cerveza...

Hoy quiero hablaros de estos y otros alimentos tan de moda últimamente y de su importancia en el mantenimiento de una salud adecuada.

SEMILLAS DE LINO O LINAZA

La linaza es la semilla de la planta del lino (Linum usitatissium L.). El lino se ha cultivado desde hace mucho tiempo para el uso textil y de sus semillas. Podemos diferenciar las semillas de lino dorado o de lino marrón, con composiciones parecidas.

De las semillas obtenemos el aceite de linaza y hemos de diferenciar entre el aceite de linaza de uso industrial, que es tóxico y no debe ingerirse, y el alimentario o medicinal.

Las semillas de lino poseen gran cantidad de fibra dietética, son la fuente vegetal más rica que se conoce de ácidos grasos Omega 3 y la fuente más rica de estrógenos débiles. Su cantidad de fibra es superior a cualquier otro cereal y por ello el lino es muy aconsejable en dietas para adelgazar, para reducir el colesterol y prevenir el estreñimiento.

Las semillas de lino protegen el sistema cardiovascular, ayudan a reducir el colesterol en sangre, a disminuir la tensión arterial y a evitar trombos ya que hacen que la sangre vaya más fluida. Por todo ello pueden ayudar a evitar problemas cardíacos o neurológicos tipo ictus.
Esta semilla es muy eficaz para reducir el colesterol ya que además del ácido alfa linolénico tiene lecitina, ácido oleico, linoleico y muchos otros componentes con propiedades para bajar las grasas en sangre.

Las semillas de lino además de beneficiar al sistema cardiocirculatorio, bajar el colesterol, la tensión, ayudar a que la sangre vaya más fluida y a controlar la glucemia o el estreñimiento, parece mejorar enfermedades inflamatorias, de la piel o del cabello. Y hay estudios encaminados a relacionar la ingestión de omega 3 con la menor incidencia de cáncer sobre todo de colon y mama. La capacidad antiinflamatoria de las semillas puede mejorar síntomas de artritis reumatoide, lupus o síndrome premenstrual. También mejora la gastritis o la acidez de estómago, la cistitis o la faringitis.

También parece relacionarse la diabetes en el adulto en parte a la deficiencia de Ácido Alfa Linolénico (ALN) y al exceso de grasas saturadas.

Hay publicaciones que citan a uno de los compuestos de las semillas de lino, las Ligninas, de acuerdo a investigaciones científicas realizadas en Canadá y Estados Unidos, como sustancias que luchan contra los químicos causantes de los tumores cancerosos y bloquean a los receptores de estrógeno, lo cual podría reducir el riesgo de cáncer de colon, cáncer de pulmón, cáncer de próstata o cáncer de mama.

Enlace: http://www.bibliotecapleyades.net/salud/esp_salud36.htm

¿Cómo tomar las semillas de lino o linaza?

Triturar las semillas de lino y tomar 25 gramos al día incorporadas a los panes caseros, bollos o bizcochos, mejor integrales. También se puede mezclar en zumos de frutas yogurt, salsas, ensaladas sopas, etc.

Nota: Es importante triturar las semillas, ya que de ese modo se rompe su dura capa exterior, lo que permite que las enzimas tengan un mejor acceso a los elementos beneficiosos contenidos en las semillas de lino.

SEMILLAS DE CHIA

La chía o Salvia hispanica es una planta herbácea anual, originaria del centro y sur de México, Guatemala y Nicaragua .Es una de las especies vegetales con la mayor concentración de ácido graso alfa-linolénico omega 3 conocidas. La planta florece entre julio y agosto. Las flores dan un fruto cuya semilla es rica en mucílago, de color pardo a rojizo.

La semilla de chía contiene alrededor de 38% de carbohidratos; de estos, 30.5 % es fibra insoluble, 3.1 % es fibra soluble y el resto son almidones. En un medio acuoso, la semilla queda envuelta en un copioso polisacárido mucilaginoso. Cuando la chía se pone en remojo con agua unos minutos, se forma un gel sólido debido a la fibra soluble de la semilla. Puede absorbe hasta doce veces su peso en agua.

El gel formado en el estómago se convierte en una barrera física para la digestión enzimática rápida de algunos carbohidratos, impidiendo su transformación en azúcares sencillos y modulando el metabolismo de estos compuestos en beneficio, por ejemplo, de los diabéticos. Por otro lado, la fibra dietética de la chía tiene un efecto favorable durante el transporte del bolo fecal, previniendo así la obesidad y diversas enfermedades del tracto digestivo. Actúa como un laxante natural.
Las semillas de chía no tienen gluten, por lo que son aptas para celíacos. Son ricas en proteínas (tienen dos veces más que cualquier otra semilla), calcio (poseen cinco veces más calcio que la leche entera), boro (mineral que ayuda a fijar el calcio de los huesos), potasio, hierro, ácidos grasos como omega 3 (siete veces más que el salmón), antioxidantes y oligoelementos como el magnesio, manganeso, cobre, zinc y vitaminas como la niacina entre otras.

Debido a su composición las semillas de chía son muy útiles en procesos como la diabetes, la hipertensión arterial, el colesterol o los triglicéridos altos en sangre. Mejoran el sistema cardiovascular y ayudan en casos de estreñimiento, así como muchos problemas digestivos.

Para ayudar a bajar peso podemos añadirla a la dieta, ya que aumenta la consistencia de los alimentos, y dan sensación de saciedad. Se pueden añadir a yogures, zumos de frutas o batidos.

¿Cómo se consumen las semillas de chía?

La mejor forma es remojando las semillas en agua, media hora antes de comer. La chía También puede tomarse en forma de pastillas, harina y aceites.
La dosis diaria como complemento nutricional es de 5 gramos diarios. Para tratar el colesterol o los triglicéridos, elevar la ingesta hasta 25 gramos al día.
Comenzar al principio por dosis pequeñas e ir aumentando la dosis para facilitar la digestión, ya que aunque esta semilla es bastante bien tolerada, puede provocar algunas flatulencias.

Contraindicaciones y efectos secundarios de la chía

Las personas que tomen medicación para la hipertensión arterial han de vigilarla ya que esta semilla tiene efecto hipotensor. Tampoco la deben consumir personas que tiendan a tener la tensión arterial baja. Tambien, al tener efectos de disminuir la coagulación de la sangre, debe tenerse precaución para evitar la formación de hematomas en personas que ya tomen antiagregantes tipo sintrom o aspirina.

Igualmente, como caso aislado, quienes sufran alergia a ciertas plantas pueden resultar afectados por el consumo de chía.

Aunque es un alimento muy sano y completo, y con un tanto por ciento muy alto de sustancias beneficiosas al organismo, hay que tener en cuenta que la ración diaria que se toma es pequeña por lo que los efectos son suaves.

LEVADURA DE CERVEZA

La levadura de cerveza es un tipo de hongo unicelular ( Saccharomyces cerevisiae) que se usa para la fabricación de cerveza, pan y vino.

Beneficios de la levadura de cerveza

El consumo de levadura de cerveza, puede hacer mejorar notablemente algunos tejidos de nuestro cuerpo, en especial la piel, uñas, así como favorecer el crecimiento del pelo. Además, la levadura de cerveza mejora nuestro sistema nervioso, regula nuestros niveles de glucosa en sangre, y ayuda en algunos tipos de anemia. La levadura de cerveza por su alto contenido en proteína, es un alimento muy útil en toda dieta, especialmente en las de personas vegetarianas, así como deportistas que necesiten aumentar su masa muscular. Está indicada también para embarazadas y para el periodo de lactancia. Estos son sólo algunas ventajas que aporta la levadura de cerveza.

Este magnífico alimento también ayuda en problemas de acné, en síndromes premenstruales, en problemas de digestión o en casos de fatiga y cansancio.
Vitaminas de la levadura de cerveza

La levadura de cerveza, es un hongo pero también un complemento alimenticio rico en vitaminas, especialmente del grupo B. Entre ellas encontramos la vitamina B1 (tiamina), vitamina B2 (riboflavina), vitamina B3 (niacina), vitamina B5 (ácido pantoténico), vitamina B6 (piridoxina), vitamina B8 (biotina), vitamina B9 (ácido fólico) y vitamina B12 (cianocobalamina). Gran parte de estas vitaminas, ayudaran al crecimiento del pelo, uñas y piel.

La levadura de cerveza se ingiere con las comidas, para una mejor absorción. La hay en forma de copos, que puede añadirse a yogures, sopas, zumos, ect o en forma de pastillas. Las pastillas también la podemos encontrar en forma de levadura de cerveza viva, con mayores beneficios y poder que la normal.

La toma diaria seria de una o dos cucharadas de levadura en cada comida, es decir, tres veces al día, o dos pastillas también 3 veces al día. Esto si no existen problemas de salud.

Contraindicaciones y precauciones de la levadura de cerveza

La levadura de cerveza, en principio no tiene por qué tener ningún efecto secundario, pero hay algunas excepciones, como sería la gota (en este caso no convendría tomarla) o un tipo de acné llamado iatrogénico causado por la ingesta de ciertos medicamentos (anabolizantes, corticoesteroides, algunas antidepresivos triciclícos, etc).

El fósforo de este suplemento, que es muy bueno para el funcionamiento del cerebro, altera la absorción del calcio, por lo que personas con problemas de absorción de calcio u osteoporosis deben limitar su ingesta o evitarla en casos muy extremos.

Todas aquellas personas que sean alérgicas a las levaduras evidentemente no deben tomar este producto, ni tampoco las personas que padezcan enfermedades intestinales, infecciones vaginales o candidiasis.

La levadura de cerveza tiene un alto contenido en purinas (2%) por lo que no se recomienda en personas que padezcan de gota por exceso de ácido úrico (como se comentó anteriormente) o aquellos que sean propensos a la formación de cálculos en el riñón.

Debido a su efecto hipoglucemiante, las personas que toman tratamiento para la diabetes, deben de controlársela para disminuir si es preciso la dosis de insulina correspondiente.

Para mejorar la tolerancia se aconseja comenzar con cantidades pequeñas (una cucharadita al día) e ir aumentando progresivamente , ya que algunas personas pueden manifestar gases durante su consumo.

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