{"id":17778,"date":"2022-03-25T16:57:40","date_gmt":"2022-03-25T15:57:40","guid":{"rendered":"https:\/\/nutritionalcoaching.einatec.com\/?p=17778"},"modified":"2023-06-14T15:48:07","modified_gmt":"2023-06-14T13:48:07","slug":"los-6-basicos-de-la-primavera","status":"publish","type":"post","link":"https:\/\/nutritionalcoaching.com\/en\/blog\/los-6-basicos-de-la-primavera\/","title":{"rendered":"Los 6 b\u00e1sicos de la primavera"},"content":{"rendered":"<h2 style=\"text-align: center;\">Los 6 b\u00e1sicos saludables de la primavera<\/h2>\n<p>&nbsp;<\/p>\n<p>La primavera es una \u00e9poca del a\u00f1o en la que se producen varios cambios en nuestro cuerpo debidos a los cambios ambientales a los que nos vemos expuestos. Los cambios clim\u00e1ticos y horarios, principalmente, nos pueden producir sensaci\u00f3n de cansancio o debilitar nuestras defensas. Es por eso que mantener una buena alimentaci\u00f3n va a ser muy importante para superar los efectos adversos que nos trae esta estaci\u00f3n.<\/p>\n<p>Si potenciamos una alimentaci\u00f3n rica en alimentos de temporada y de proximidad vamos a poder obtener muchos nutrientes que nos ayudaran a mantener nuestro cuerpo en buen funcionamiento. Adem\u00e1s, potenciar el consumo de verdura y frutas va a producirnos mayor saciedad, por su alto aporte de fibra, y as\u00ed nos ayudar\u00e1 a reducir otros alimentos que nutricionalmente no nos van a aportar nada interesante.<\/p>\n<p>A continuaci\u00f3n, te dejamos <strong>6 alimentos b\u00e1sicos de la primavera<\/strong> que van a ayudarte a mantener tu cuerpo y tu mente sanos:<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><strong>Espinacas<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p><img data-recalc-dims=\"1\" fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-17740 aligncenter\" src=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/e.jpg?resize=800%2C533&#038;ssl=1\" alt=\"\" width=\"800\" height=\"533\" srcset=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/e.jpg?w=1500&amp;ssl=1 1500w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/e.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/e.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/e.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/e.jpg?resize=600%2C400&amp;ssl=1 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Las espinacas son unas verduras muy vers\u00e1tiles debido a que pueden comerse crudas o cocidas, \u00a1y de las dos formas est\u00e1n deliciosas! Hay que tener en cuenta, que sus concentraciones en vitaminas siempre ser\u00e1n superiores cuando las comamos en crudo, ya que a trav\u00e9s de la cocci\u00f3n perdemos algunas cantidades. Aun as\u00ed, su contenido en vitamina A, vitamina C y \u00e1cido f\u00f3lico (vitamina B9) son muy interesantes y les har\u00e1 tener m\u00faltiples beneficios en nuestro cuerpo.<\/p>\n<p>En contra a la afirmaci\u00f3n anterior, cuando cocinamos las espinacas obtenemos m\u00e1s facilidad para poder absorber el hierro y el calcio que contienen. Por eso, introducirlas en la dieta de distintas formas es interesante para obtener distintos beneficios.<\/p>\n<p><strong>Los 6 b\u00e1sicos de la primavera<\/strong><em>: Ideas para incorporarlos en nuestra cocina:<\/em><\/p>\n<p>Crepe de espinacas, garbanzos con espinacas, ensalada de espinacas con parmesano, frittata de espinacas y champi\u00f1ones, espinacas a la catalana, salm\u00f3n con salsa de espinacas, espinacas al ajillo\u2026<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><strong>Esp\u00e1rragos<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-17741 aligncenter\" src=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/esparragos.jpg?resize=800%2C533&#038;ssl=1\" alt=\"\" width=\"800\" height=\"533\" srcset=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/esparragos.jpg?w=1500&amp;ssl=1 1500w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/esparragos.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/esparragos.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/esparragos.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/esparragos.jpg?resize=600%2C400&amp;ssl=1 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>El esp\u00e1rrago es una verdura poco cal\u00f3rica, al igual que las espinacas, compuesta mayoritariamente por agua y fibra. Si analizamos sus micronutrientes, destaca por ser rica en potasio, vitamina C y vitamina B9.<\/p>\n<p>Gracias a la composici\u00f3n que tiene, aporta a nuestro organismo una serie de propiedades beneficiosas: tiene efecto antioxidante, favorece el sistema inmunitario y la funci\u00f3n cognitiva, ayuda a regular el tr\u00e1nsito intestinal, es diur\u00e9tico\u2026<\/p>\n<p><strong>Los 6 b\u00e1sicos de la primavera<\/strong><em>: Ideas para incorporarlos en nuestra cocina:<\/em><\/p>\n<p>Salteados con champi\u00f1ones y especias, a la brasa con queso de cabra, crema de esp\u00e1rragos y guisantes, revuelto de esp\u00e1rragos\u2026<\/p>\n<p>\u00a1Podemos ver que son un alimento muy vers\u00e1til y que se pueden elaborar de muchas formas distintas para no desaprovechar ning\u00fan nutriente!<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><strong>Zanahoria <\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-17757 aligncenter\" src=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/zanahoria.jpg?resize=800%2C533&#038;ssl=1\" alt=\"\" width=\"800\" height=\"533\" srcset=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/zanahoria.jpg?w=1500&amp;ssl=1 1500w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/zanahoria.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/zanahoria.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/zanahoria.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/zanahoria.jpg?resize=600%2C400&amp;ssl=1 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Las zanahorias son unas verduras muy ricas en beta-carotenos, los cuales son precursores de la vitamina A, es decir, nuestro cuerpo fabrica la vitamina A a partir de los beta-carotenos. Estos micronutrientes tienen una serie de beneficios para nuestro organismo como son la protecci\u00f3n de la piel, las mucosas y la visi\u00f3n de ser da\u00f1ados. Estos elementos, adem\u00e1s, son antioxidantes, por lo tanto, nos van a proteger las distintas estructuras de la oxidaci\u00f3n.<\/p>\n<p>Tambi\u00e9n, como las otras verduras, tienen alto contenido en fibra y agua, hecho que le confieren propiedades diur\u00e9ticas. Y gracias a su contenido en minerales, entre los cuales destaca el potasio, nos proporcionan energ\u00eda para nuestro cerebro.<\/p>\n<p><strong>Los 6 b\u00e1sicos de la primavera<\/strong><em>: Ideas para incorporarlos en nuestra cocina:<\/em><\/p>\n<p>Zanahorias asadas al horno, hummus de zanahoria, salmorejo de zanahoria, incorporarlas en menestra de verduras o cremas, pastel de zanahoria\u2026<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><strong>Albaricoque<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-17736 aligncenter\" src=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/albaricoque.jpg?resize=800%2C533&#038;ssl=1\" alt=\"\" width=\"800\" height=\"533\" srcset=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/albaricoque.jpg?w=1500&amp;ssl=1 1500w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/albaricoque.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/albaricoque.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/albaricoque.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/albaricoque.jpg?resize=600%2C400&amp;ssl=1 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>El albaricoque destaca por su contenido en potasio y vitamina C. Tambi\u00e9n es una fruta rica en beta-carotenos, los cuales le confieren el color anaranjado, de la misma forma que ocurre con las zanahorias. Por todos estos elementos tiene un gran poder antioxidante, efecto que tiene m\u00faltiples beneficios para nuestro organismo en la prevenci\u00f3n de enfermedades y la protecci\u00f3n de varios \u00f3rganos.<\/p>\n<p>Por lo tanto, vemos que es una fruta muy saludable y adem\u00e1s nos aporta pocas calor\u00edas.<\/p>\n<p><strong>Los 6 b\u00e1sicos de la primavera<\/strong><em>: Ideas para incorporarlos en nuestra cocina:<\/em><\/p>\n<p>Licuado o batido de albaricoque, ensalada con albaricoque, mermelada de albaricoque, hojaldre relleno de mousse de albaricoque, bolitas de chocolate con albaricoque, tat\u00edn de albaricoque\u2026<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><strong>Cereza<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-17739 aligncenter\" src=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/cereza.jpg?resize=800%2C533&#038;ssl=1\" alt=\"\" width=\"800\" height=\"533\" srcset=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/cereza.jpg?w=1500&amp;ssl=1 1500w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/cereza.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/cereza.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/cereza.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/cereza.jpg?resize=600%2C400&amp;ssl=1 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Las cerezas son una de las frutas con m\u00e1s cantidades de flavonoides, hecho que les confiere una propiedad antioxidante muy importante y tambi\u00e9n antiinflamatorio, sobre todo a nivel muscular. Tambi\u00e9n contienen considerables niveles de provitamina A y vitamina C, de la misma forma que aportan tambi\u00e9n potasio. Por estas razones, son altamente aconsejadas para el momento de recuperaci\u00f3n despu\u00e9s de ejercicio, de resistencia, por ejemplo.<\/p>\n<p>Por su contenido en fibra y agua, se recomiendan en la dieta de personas con estre\u00f1imiento o con retenci\u00f3n de l\u00edquidos, ya que contribuyen a la regulaci\u00f3n del tr\u00e1nsito intestinal y favorecen la diuresis.<\/p>\n<p><em>Ideas para incorporarlos en nuestra cocina:<\/em><\/p>\n<p>Pastel de cerezas, gazpacho de cerezas, helado o polo de cereza, empanadilla de cerezas, mermelada de cerezas, salsa de cereza para carnes\u2026<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><strong>Fresa<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-17747 aligncenter\" src=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/fresas.jpg?resize=800%2C533&#038;ssl=1\" alt=\"\" width=\"800\" height=\"533\" srcset=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/fresas.jpg?w=1500&amp;ssl=1 1500w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/fresas.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/fresas.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/fresas.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/fresas.jpg?resize=600%2C400&amp;ssl=1 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Por \u00faltimo, pero no menos importante, tenemos las fresas. Una de las frutas m\u00e1s deseadas por todo el mundo y con una de las mayores capacidades antioxidantes de entre las frutas. Efecto que se debe a su contenido en flavonoides, polifenoles y vitamina C.<\/p>\n<p>Cabe destacar que el contenido en vitamina C incluso \u00a1puede ser mayor que el de una naranja!<\/p>\n<p>Gracias a su composici\u00f3n, aporta distintos beneficios para la vista, la piel, el aparato respiratorio, el sistema inmunol\u00f3gico\u2026 aparte de ayudar a disminuir los s\u00edntomas del resfriado o ayudar a combatir el estre\u00f1imiento.<\/p>\n<p><strong>Los 6 b\u00e1sicos de la primavera<\/strong>:<em> ideas para incorporarlos en nuestra cocina:<\/em><\/p>\n<p>Mini helados de fresa y yogur, mermelada de fresas, milhojas de fresa, zumos de fresas y zanahoria, batido de fresa y pl\u00e1tano, ensalada de espinacas y fresas, ba\u00f1adas con chocolate negro, natillas de fresa\u2026<\/p>\n<p>Si quieres que te asesoremos para mejorar tu alimentaci\u00f3n y saber encajar estos alimentos en tu alimentaci\u00f3n, puedes contactar con nosotros por estas v\u00edas:<\/p>\n<ul>\n<li>web:\u00a0<a href=\"https:\/\/nutritionalcoaching.com\/en\/servicios\/consulta-dietetica\/\">link<\/a><\/li>\n<li>tel\u00e9fono fijo: + 932503858<\/li>\n<li>mail:\u00a0<a href=\"mailto:info@nutritionalcoaching.com\">info@nutritionalcoaching.com<\/a><\/li>\n<li>whatsapp: + 34 601 20 37 09<\/li>\n<\/ul>\n<p>Tambi\u00e9n puedes cursar alguno de nuestros cursos con los que aprender\u00e1s mucho sobre nutrici\u00f3n:<\/p>\n<ul>\n<li>Aprende a comer saludable<\/li>\n<li>\u00bfc\u00f3mo empezar a ser vegetariano?<\/li>\n<li>Alimentaci\u00f3n sostenible<\/li>\n<\/ul>\n<p>Nutritional Coaching<\/p>\n<p>Afra Esteba<\/p>\n<p>Referencia:<\/p>\n<p>Lobos Luengo V. Astenia Primaveral. America Latina Entre Comillas, editor. Independently Published; 2020.<\/p>","protected":false},"excerpt":{"rendered":"<p>La primavera es una \u00e9poca del a\u00f1o en la que se producen varios cambios en nuestro cuerpo debidos a los camios ambientales a los que nos vemos expuestos. Los cambios clim\u00e1ticos y horarios, principalmente, nos pueden<\/p>","protected":false},"author":617,"featured_media":17753,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"_joinchat":[],"footnotes":""},"categories":[31],"tags":[],"class_list":["post-17778","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Los 6 b\u00e1sicos de la primavera - Nutritional Coaching<\/title>\n<meta name=\"description\" content=\"Los 6 b\u00e1sicos de la primavera. 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