{"id":45603,"date":"2022-02-10T09:17:44","date_gmt":"2022-02-10T12:17:44","guid":{"rendered":"https:\/\/osepmendoza.com.ar\/web\/?p=45603"},"modified":"2022-02-10T09:36:53","modified_gmt":"2022-02-10T12:36:53","slug":"dia-mundial-de-las-legumbres","status":"publish","type":"post","link":"https:\/\/osepmendoza.com.ar\/web\/dia-mundial-de-las-legumbres\/","title":{"rendered":"D\u00eda Mundial de las Legumbres"},"content":{"rendered":"<p><strong>Cada 10 de febrero se celebra esta efem\u00e9rides, proclamada por la Asamblea General de la ONU en 2019. Su objetivo es crear mayor conciencia sobre los beneficios nutricionales y medioambientales de las legumbres para la producci\u00f3n sostenible de alimentos.<\/strong><\/p>\n<p>Las legumbres son semillas comestibles de las vainas de las plantas leguminosas. Los porotos secos, las lentejas y las arvejas son los tipos de legumbres m\u00e1s com\u00fanmente conocidos, pero existe una gran variedad.<\/p>\n<p>La Organizaci\u00f3n Mundial de la Salud y expertos en Nutrici\u00f3n insisten en lo importante que es recuperar su consumo.<\/p>\n<p class=\"western\">\u00bfPor qu\u00e9 tanta insistencia en que las comamos? Porque tienen un gran n\u00famero de <strong>beneficios para nuestra salud:<\/strong><\/p>\n<ul>\n<li>Contienen <strong>prote\u00ednas vegetales de gran calidad<\/strong>. De hecho, tienen tantas o incluso m\u00e1s por unidad de peso que la carne. Por ejemplo, 100g de lentejas, en seco, suman 23g de prote\u00ednas, mientras que 1 bife de ternera cerca de 20g.<\/li>\n<li>Son una <strong>gran fuente de fibra<\/strong>, fundamental para tener en forma el sistema digestivo, y hace que los platos sean mucho m\u00e1s saciantes, favoreciendo el tr\u00e1nsito intestinal.<\/li>\n<li>Aportan <strong>hidratos de carbono complejos<\/strong>, tienen un bajo \u00edndice gluc\u00e9mico. Esto significa que la energ\u00eda se libera m\u00e1s lentamente al cuerpo, evitando los picos de glucosa que causan la sensaci\u00f3n de hambre.<\/li>\n<li><strong>Bajo \u00edndice gluc\u00e9mico<\/strong>, ideal para no sufrir subidas bruscas de az\u00facar en sangre.<\/li>\n<li>Alto contenido en <strong>minerales esenciales<\/strong> como el calcio, f\u00f3sforo, magnesio, y potasio. Destaca sobre todo el hierro, b\u00e1sico en la dieta general y especialmente para ni\u00f1os, embarazadas, deportistas y personas mayores.<\/li>\n<li>Son ricas en <strong>vitaminas A, C, D, E, K, \u00e1cido f\u00f3lico y antioxidantes<\/strong>, esenciales para una buena salud y prevenir enfermedades.<\/li>\n<li><strong>Muy bajas en sodio.<\/strong> Las legumbres en su forma natural son de los alimentos con menos sodio, por lo que son muy adecuadas para dietas bajas en sal.<\/li>\n<li><strong>Apenas tienen grasa.<\/strong> Las cantidades de l\u00edpidos de las legumbres son pr\u00e1cticamente insignificantes, y adem\u00e1s corresponden a \u00e1cidos grasos poliinsaturados o \u201cgrasa buena\u201d.<\/li>\n<li><strong>No contienen nada de colesterol<\/strong>, son cardiosaludables y protegen el coraz\u00f3n.<\/li>\n<li class=\"western\"><strong>Est\u00e1n totalmente libres de gluten,<\/strong> por tanto son adecuadas para cel\u00edacos.<\/li>\n<\/ul>\n<p>Es importante destacar que son la fuente m\u00e1s importante de prote\u00edna vegetal (al rededor del 20%), por lo que resulta una buena opci\u00f3n para los que buscan llevar una dieta vegetariana o vegana.<\/p>\n<p>Las legumbres se clasifican en:<\/p>\n<p><strong>Secas<\/strong><\/p>\n<p>&#8211; Poroto, frijol, jud\u00eda, alubia o habichuela (toda la variedad, de soja , blancos, negros). La soja fundamental en pa\u00edses asi\u00e1ticos como China y Jap\u00f3n, deriva preparaciones como el tofu, la salsa de soja o las bebidas vegetales<\/p>\n<p>&#8211; Garbanzos (de moda actualmente en preparaciones como hummus y falafel)<\/p>\n<p>&#8211; Guisantes, arveja, alverja o ch\u00edcharo<\/p>\n<p>&#8211; Lentejas (muy rica en hierro. Fundamental en la dieta mediterr\u00e1nea)<\/p>\n<p><strong>Frescas<\/strong><\/p>\n<p>&#8211; Habas<\/p>\n<p>&#8211; Chaucha, jud\u00eda verde, vainita o poroto verde<\/p>\n<p><strong>Otras Legumbres<\/strong><\/p>\n<p>&#8211; El man\u00ed tambi\u00e9n es una legumbre, aunque tiene m\u00e1s grasa que las otras. Normalmente se consumen como snack y se lo considera a efectos pr\u00e1cticos como un fruto seco.<\/p>\n<p>&#8211; La algarroba tambi\u00e9n es una legumbre, aunque hoy en d\u00eda solo se emplea para elaborar harina.<\/p>\n<p>El <strong>Servicio de Nutrici\u00f3n y Alimentaci\u00f3n de OSEP<\/strong> comparte una de las tantas opciones ricas para incluir estos valiosos alimentos.<\/p>\n<p><span style=\"font-size: 18px;\"><em><strong>Receta de hamburguesas de lentejas y arroz<\/strong><\/em><\/span><\/p>\n<p><strong>Ingredientes para 4 personas:<img loading=\"lazy\" decoding=\"async\" class=\"wp-image-45608 alignleft\" src=\"https:\/\/osepmendoza.com.ar\/web\/wp-content\/uploads\/2020\/04\/hamburguesa_lentejas_y_arroz-240x300.jpeg\" alt=\"\" width=\"270\" height=\"338\" srcset=\"https:\/\/osepmendoza.com.ar\/web\/wp-content\/uploads\/2020\/04\/hamburguesa_lentejas_y_arroz-240x300.jpeg 240w, https:\/\/osepmendoza.com.ar\/web\/wp-content\/uploads\/2020\/04\/hamburguesa_lentejas_y_arroz.jpeg 552w\" sizes=\"auto, (max-width: 270px) 100vw, 270px\" \/><\/strong><\/p>\n<ul>\n<li>100g de lentejas<\/li>\n<li>100g de arroz redondo o largo<\/li>\n<li>1 cebolla<\/li>\n<li>1 zanahoria<\/li>\n<li>1 diente de ajo<\/li>\n<li>1 cucharada de piment\u00f3n<\/li>\n<li>50g de pan rallado<\/li>\n<li>Perejil fresco<\/li>\n<li>1 hoja de laurel<\/li>\n<li>Sal y pimienta<\/li>\n<li>Aceite de oliva<\/li>\n<\/ul>\n<p><strong>Preparaci\u00f3n<\/strong><\/p>\n<ol>\n<li>Cocer las lentejas. Es importante que al final queden con un poco de caldo. Para ello, ponerlas en una olla, junto con la cebolla cortada en finas tiras, la zanahoria cortada en cubos, el piment\u00f3n, una cucharadita de aceite y la hoja de laurel. Cubrir con agua, mezclar y dejar cocinar hasta que est\u00e9n blandas. (de 30 minutos a 1 hora, dependiendo de la variedad de lenteja).<\/li>\n<li>En otra olla rociar spray vegetal, a\u00f1adir un diente de ajo y esperar a que se dore. Agregar el arroz y mezclar todo brevemente. Luego, verter agua (doble de cantidad que de arroz) y cocinar a fuego medio unos 20 minutos, hasta que el arroz quede suave.<\/li>\n<li>Poner el arroz y las lentejas, ya cocidos y sin la hoja de laurel, en un bol. A\u00f1adir aqu\u00ed una pizca de sal y de pimienta, un pu\u00f1ado de perejil picado y el pan rallado. Mezclar todo hasta que los ingredientes queden bien integrados.<\/li>\n<li>Una vez bien mezclada la masa, armar con las manos una porci\u00f3n peque\u00f1a y dar forma de hamburguesa. Para facilitar este proceso se puede humedecer las manos. A continuaci\u00f3n, colocar en una plancha, con un chorrito de aceite y cocinar bien por ambas caras. Es mejor hacerlas en muy pocas tandas, para asegurarnos que no se deshagan a la hora de darles la vuelta.<\/li>\n<li>Pod\u00e9s acompa\u00f1arla en un pan para hamburguesa, junto con lechuga, tomate, cebolla y un poco de ketchup o junto a tus ingredientes favoritos.<\/li>\n<li style=\"list-style-type: none;\"><\/li>\n<\/ol>\n<ol>\n<li style=\"list-style-type: none;\"><\/li>\n<\/ol>\n<ol>\n<li style=\"list-style-type: none;\"><\/li>\n<\/ol>\n<ol>\n<li style=\"list-style-type: none;\"><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Cada 10 de febrero se celebra esta efem\u00e9rides, proclamada por&#8230;<\/p>\n","protected":false},"author":6,"featured_media":45604,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[1286],"tags":[],"class_list":["post-45603","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nota"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - 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