{"id":7196,"date":"2018-07-12T07:54:49","date_gmt":"2018-07-12T07:54:49","guid":{"rendered":"https:\/\/nutritionalcoaching.com\/?p=7196"},"modified":"2022-04-11T10:45:24","modified_gmt":"2022-04-11T08:45:24","slug":"como-reducir-el-consumo-de-carne-guia-practica","status":"publish","type":"post","link":"https:\/\/nutritionalcoaching.com\/en\/blog\/como-reducir-el-consumo-de-carne-guia-practica\/","title":{"rendered":"C\u00f3mo reducir el consumo de carne: Gu\u00eda pr\u00e1ctica"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u00bfEst\u00e1s pensando en reducir el consumo de carne pero no sabes c\u00f3mo sustituirla? En este art\u00edculo te ayudamos a que logres este objetivo de una manera f\u00e1cil y saludable. En primer lugar, para reforzar tu motivaci\u00f3n y aumentar tu conciencia te explicamos brevemente qu\u00e9 beneficios tiene reducir la carne que consumes.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><strong>\u00bfPara qu\u00e9 reducir el consumo de carne?<\/strong><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Te expongo uno de los motivos que m\u00e1s te preocupar\u00e1n: tu salud. Entre otros muchos beneficios, reducir el consumo de carne te har\u00e1 reducir el riesgo a padecer c\u00e1ncer de colon. Los principales factores que aumentan el riesgo de padecer este tipo de c\u00e1ncer son modificables por ti: tener un peso adecuado, no fumar, consumir 5 raciones de frutas y verduras y, por \u00faltimo, reducir el consumo de todo tipo de carne a 3-4 raciones a la semana (siendo la cantidad de cada raci\u00f3n de 100-130g). Adem\u00e1s, podemos concretar que el consumo de carne roja (ternera, cerdo, cordero, caballo, cabra y carne de res) debe ser c\u00f3mo m\u00e1ximo de 1 vez cada 15 d\u00edas, limitando a consumo ocasional las carnes procesadas como las hamburguesas, salchichas, embutidos y otros productos c\u00e1rnicos procesados.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2018\/07\/red-lunch-green-knolling.jpg?ssl=1\" rel=\"attachment wp-att-7197\"><img data-recalc-dims=\"1\" fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-7197 \" src=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2018\/07\/red-lunch-green-knolling.jpg?resize=496%2C331&#038;ssl=1\" alt=\"red-lunch-green-knolling\" width=\"496\" height=\"331\" srcset=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2018\/07\/red-lunch-green-knolling.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2018\/07\/red-lunch-green-knolling.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2018\/07\/red-lunch-green-knolling.jpg?resize=600%2C400&amp;ssl=1 600w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2018\/07\/red-lunch-green-knolling.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2018\/07\/red-lunch-green-knolling.jpg?w=1050&amp;ssl=1 1050w\" sizes=\"(max-width: 496px) 100vw, 496px\" \/><\/a><br \/>\n<\/span><\/p>\n<p><strong>Gu\u00eda pr\u00e1ctica<\/strong><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><em>\u00a1Consigue las prote\u00ednas por otro lado!<\/em> <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">La carne es fuente de prote\u00ednas, pero, por suerte, no es la \u00fanica fuente. Te dejo un listado de alimentos para que a\u00f1adas a tus platos y puedas obtener las prote\u00ednas suficientes.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Legumbres: C\u00f3melas entre 2 y 4 veces por semana. Lentejas, garbanzos, frijoles, alubias, guisantes, cacahuetes, soja y sus derivados como el tofu, la soja texturizada, el tempeh.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Frutos secos: A\u00f1ade 1 pu\u00f1ado al d\u00eda, aproximadamente<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Huevo: En tortilla, revuelto, duros, a la plancha o fritos de vez en cuando o poch\u00e9 (facil\u00edsimo). Puedes tomar hasta 7 huevos a la semana.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Pescado: Toma unas 3 raciones a la semana entre pescado blanco (merluza, lenguado, gallo, rape, bacalao fresco, etc\u2026) y pescado azul de tama\u00f1o peque\u00f1o (boquer\u00f3n, arenque, sardina, caballa, jurel)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Otros alimentos vegetales: quinoa, seitan, algunos cereales como la avena. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">L\u00e1cteos naturales: yogures, k\u00e9fir, quesos frescos o tiernos, cuajadas, reques\u00f3n, leche. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><em>\u00a1Potencia la absorci\u00f3n de hierro!<\/em><\/p>\n<p><span style=\"font-weight: 400;\">Si sueles tener anemia, seguramente te hayan recomendado aumentar el consumo de carne, pero lo cierto es que puedes conseguir la suficiente cantidad de este mineral comiendo \u00fanicamente las 3 raciones de carne a la semana o incluso sin comer carne. \u00bfC\u00f3mo? <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">A\u00f1adiendo alimentos ricos en hierro diferentes a la carne: lentejas, huevo, mejillones, hierbas arom\u00e1ticas y especias, quinoa, pistacho, melocot\u00f3n e higos secos. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">Escogiendo alimentos que potencian la absorci\u00f3n: Los ricos en vitamina C como las frutas, el perejil, el pimiento rojo, la familia de las coles o el tomate.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Separando de los alimentos ricos en hierro aquellos que inhiben su absorci\u00f3n: los ricos en calcio como los l\u00e1cteos o las bebidas vegetales enriquecidas. Tambi\u00e9n algunas sustancias presentes en el t\u00e9, el caf\u00e9 o las verduras de hoja verde.<\/span><\/li>\n<\/ul>\n<p><em><span style=\"font-weight: 400;\">\u00a1Raciones adecuadas!<\/span><\/em><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Antes ya te he contado cual es el tama\u00f1o recomendado de la raci\u00f3n de carne en gramos, pero para que no tengas que estar pesando cada vez te dejo, a continuaci\u00f3n, 2 m\u00e9todos f\u00e1ciles para saber a nivel visual si est\u00e1s comiendo la cantidad adecuada.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">M\u00e9todo del plato: Que la carne no ocupe m\u00e1s de \u00bc de tu comida.<\/span><\/li>\n<li>M\u00e9todo de la mano: Para personalizar la cantidad en funci\u00f3n de tu complexi\u00f3n puedes utilizar el m\u00e9todo de la mano siendo el tama\u00f1o de la raci\u00f3n de carne como la palma de tu mano. De la mu\u00f1eca hasta el comienzo de los dedos.<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><br \/>\n<\/span><em><span style=\"font-weight: 400;\">Si est\u00e1s pensando en reducir el consumo de carne, mejorar tu alimentaci\u00f3n, aprender a comer y adquirir unos h\u00e1bitos alimentarios que te permitan obtener una salud \u00f3ptima, en <a href=\"https:\/\/nutritionalcoaching.com\/servicios\/coaching-nutricional\/\">Nutritional Coaching<\/a> contamos con un equipo profesional de Dietistas-Nutricionistas colegiados que estar\u00e1n encantados de asesorarte y apoyarte en tu proceso de cambio.<\/span><\/em><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Inf\u00f3rmate en:\u00a0<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><a href=\"mailto:info@nutritionalcoaching.com\">info@nutritionalcoaching.com<\/a> &#8212; 932503858<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><a href=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2018\/02\/Natalia-Log.jpg?ssl=1\" rel=\"attachment wp-att-6805\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"alignnone wp-image-6805 size-thumbnail\" src=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2018\/02\/Natalia-Log.jpg?resize=150%2C150&#038;ssl=1\" alt=\"Natalia Nutritional Coaching\" width=\"150\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2018\/02\/Natalia-Log.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2018\/02\/Natalia-Log.jpg?resize=100%2C100&amp;ssl=1 100w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2018\/02\/Natalia-Log.jpg?w=300&amp;ssl=1 300w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a><br \/>\n<\/span><span style=\"font-weight: 400;\">Natalia Nasarre Nacenta<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Diestista-Nutricionista &#8211; N\u00ba. Col.: ARA<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Miembro de Nutritional Coaching<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Referencias bibliogr\u00e1ficas:<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><em><span style=\"font-weight: 400;\">Johnson CM, Wei C, Ensor JE, Smolenski DJ, Amos CI, Levin B, Berry D. Meta-analyses of colorectal cancer risk factors. Cancer Causes Control. 2013 Jun; 24(6) 1207-1222<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Sociedad Espa\u00f1ola de Nutrici\u00f3n Comunitaria (SENC). Gu\u00edas alimentarias para la poblaci\u00f3n espa\u00f1ola; la nueva pir\u00e1mide de la alimentaci\u00f3n saludable. Nutr Hosp. 2016; 33(8) 1-48.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Comas MT, Basulto J. Dieta vegana equilibrada: de la teor\u00eda a la pr\u00e1ctica [Internet]. 2005. Disponible en: https:\/\/unionvegetariana.org\/wp-content\/uploads\/2017\/08\/dieta_vegetariana_equilibrada.pdf<\/span><\/em><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfEst\u00e1s pensando en reducir el consumo de carne pero no sabes c\u00f3mo sustituirla? En este art\u00edculo te ayudamos a que logres este objetivo de una manera f\u00e1cil y saludable. En primer lugar, para reforzar tu motivaci\u00f3n y aumentar tu conciencia te explicamos brevemente qu\u00e9 beneficios tiene reducir la carne que consumes. \u00bfPara qu\u00e9 reducir el [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7198,"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-7196","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>C\u00f3mo reducir el consumo de carne: Gu\u00eda pr\u00e1ctica - Nutritional Coaching<\/title>\n<meta name=\"description\" content=\"Te explicamos todo sobre C\u00f3mo reducir el consumo de carne: Gu\u00eda pr\u00e1ctica para que todo lo relacionado con 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