{"id":5053,"date":"2021-11-23T10:32:11","date_gmt":"2021-11-23T10:32:11","guid":{"rendered":"https:\/\/zyrcularfoods.com\/blog\/?p=5053"},"modified":"2023-01-13T11:37:07","modified_gmt":"2023-01-13T11:37:07","slug":"la-piramide-alimenticia-plant-based","status":"publish","type":"post","link":"https:\/\/zyrcularfoods.com\/la-piramide-alimenticia-plant-based\/","title":{"rendered":"La pir\u00e1mide alimenticia plant-based"},"content":{"rendered":"<p><\/p>\n\n\n<\/p>\n<p>\u00bfQui\u00e9n no ha o\u00eddo hablar alguna vez de la pir\u00e1mide alimenticia? Seguro que la estudiaste en el colegio y que tienes su imagen m\u00e1s o menos grabada en la mente. Pero \u00bfc\u00f3mo la aplicamos en una alimentaci\u00f3n plant-based, vegetariana o flexitariana?<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>Como sabes,<strong> la alimentaci\u00f3n es clave para estar sanos y sentirnos bien<\/strong>. Es importante tener una dieta variada y equilibrada para beneficiarnos de todos los nutrientes que nuestro organismo necesita.<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>Por este motivo, es interesante <strong>conocer los grupos de alimentos y las proporciones adecuadas en las que deber\u00edamos ingerirlos<\/strong>, especialmente si hemos decidido reducir o eliminar los productos de origen animal de nuestra dieta.<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>A continuaci\u00f3n, <strong>te contamos c\u00f3mo funciona la pir\u00e1mide alimenticia plant-based y te damos las claves para introducir productos <em>plant-based <\/em>en tu d\u00eda a d\u00eda<\/strong>.<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<h2 class=\"wp-block-heading\">\u00bfC\u00f3mo es la pir\u00e1mide de alimentaci\u00f3n plant-based?<\/h2>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<h3 class=\"wp-block-heading\">Frutas y hortalizas<\/h3>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>La base de toda alimentaci\u00f3n saludable recae en las frutas y hortalizas frescas, que deber\u00edan tener representaci\u00f3n en todas las comidas del d\u00eda.<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>De hecho, en la comida y en la cena, <strong>lo ideal es que la verdura est\u00e9 presente como m\u00ednimo en la mitad del plato<\/strong>.<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>Tambi\u00e9n es interesante <a href=\"https:\/\/elpais.com\/elpais\/2019\/08\/30\/buenavida\/1567168626_031689.html\">incluir verdura cruda por lo menos una vez al d\u00eda<\/a>, ya sea en forma de ensalada, gazpachos o alg\u00fan tipo de <em>crudit\u00e9s<\/em>. La opci\u00f3n m\u00e1s adecuada consistir\u00eda en alternar diariamente una raci\u00f3n de hortalizas en crudo (por ejemplo, en la comida) con otra cocinada (en este caso, en la cena).<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>Por \u00faltimo, te recomendamos que apuestes siempre por frutas y verduras de temporada y de proximidad.<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<h3 class=\"wp-block-heading\">Hidratos<\/h3>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p><strong>Deber\u00edan representar aproximadamente un 25% de lo que ingerimos en una comida<\/strong>, por lo que, aunque son muy importantes, los situamos un pelda\u00f1o por encima en nuestra pir\u00e1mide alimenticia (es decir, tienen menos representaci\u00f3n).<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>Aqu\u00ed <strong>incluimos el pan, la pasta, el arroz y cualquier tipo de cereal, pero tambi\u00e9n la patata y los dem\u00e1s tub\u00e9rculos, como los boniatos<\/strong>.<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>Un consejo es que elijas, siempre que puedas, cereales integrales (por ejemplo, comprando pasta o arroz integral), puesto que son m\u00e1s ricos en minerales, fibra y \u00e1cidos grasos esenciales.<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<h3 class=\"wp-block-heading\">Fuentes de prote\u00edna<\/h3>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>Las prote\u00ednas, como los hidratos, <strong>representan el otro 25% de la cantidad que deber\u00edamos ingerir diariamente<\/strong>.<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>\u00bfDe d\u00f3nde la obtenemos si no consumimos carne? Muy sencillo: de <strong>las legumbres, el tofu, el tempeh, los frutos secos y, por supuesto, los productos <em>plant-based<\/em><\/strong><em>, <\/em>como hamburguesas, nuggets, alb\u00f3ndigas y dem\u00e1s productos vegetales que imitan el sabor de la carne, el pollo y el pescado<em>. <\/em>Si somos flexitarianos aqu\u00ed incluiremos, de vez en cuando, prote\u00edna de origen animal.<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>Gracias a las nuevas fuentes de prote\u00edna alternativa podemos adquirir los nutrientes que necesitamos de una manera saludable y completa y, adem\u00e1s, deleitarnos con una alimentaci\u00f3n <em>plant-based <\/em>de un modo muy similar a si tuvi\u00e9ramos una experiencia c\u00e1rnica.<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>Esta es nuestra propuesta, con la que podr\u00e1s disfrutar de fuentes de prote\u00ednas muy variadas y romper con la monoton\u00eda:<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n\n<\/ul>\n<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><a href=\"https:\/\/zyrcularfoods.com\/productos-amara-la-alternativa-vegetal-hecha-aqui\/\"><strong>Amara<\/strong><\/a><strong>. <\/strong>Los alimentos <em>plant-based<\/em> no est\u00e1n re\u00f1idos con lo gourmet, tal como demuestra nuestra marca de hamburguesas vegetales Amara, ricas en fibra y prote\u00ednas. Tienes diversas opciones: sabor pollo, sabor vacuno brasato, sabor vacuno con cebolla caramelizada y sabor vacuno con trufa.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>\n\n<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n\n<\/ul>\n<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><a href=\"https:\/\/zyrcularfoods.com\/productos-next-foods\/\"><strong>Next Foods<\/strong><\/a><strong>. <\/strong>Los productos de Next Foods imitan el sabor y la textura del pollo y el bacon, son especialmente ricos en fibra y est\u00e1n elaborados a partir de soja texturizada.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>\n\n<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n\n<\/ul>\n<\/li>\n<\/ul>\n<p>\n\n<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<h3 class=\"wp-block-heading\">Grasas<\/h3>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>Del mismo modo que ocurre con las dietas omn\u00edvoras, las grasas se sit\u00faan arriba de todo de la pir\u00e1mide alimenticia vegana.<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p><strong>Las grasas saludables son fundamentales para el correcto funcionamiento de nuestro organismo, pero las tenemos que consumir en peque\u00f1as cantidades<\/strong>, y deber\u00edamos priorizar el <strong>aceite de oliva virgen <\/strong>por encima de las dem\u00e1s (\u00a1con la dieta mediterr\u00e1nea, este punto no resulta nada dif\u00edcil!).<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>Un pu\u00f1ado de <strong>frutos secos <\/strong>diario nos ayudar\u00e1 a suplir la falta de omega-3 que encontrar\u00edamos en el pescado; el suplemento de vitamina B12 tambi\u00e9n es necesario si somos veganos.<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>Y, finalmente, no podemos olvidarnos de los <strong>caprichos dulces espor\u00e1dicos<\/strong>, porque la felicidad y el paladar van muy unidos. <a href=\"https:\/\/zyrcularfoods.com\/pink-albatross-nuevas-formas-de-disfrutar-del-helado\/\">Los helados de Pink Albatross<\/a> son id\u00f3neos para esos momentos en los que necesitamos mimarnos. Adem\u00e1s, \u00a1son m\u00e1s saludables que los helados de siempre y, por si fuera poco, son aptos para la mayor\u00eda de intolerancias!<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>Con estas indicaciones, te ser\u00e1 m\u00e1s sencillo seguir una dieta <em>plant-based <\/em>equilibrada y sin renunciar a los sabores que m\u00e1s te gustan. Acu\u00e9rdate de la importancia de tener un estilo de vida saludable (hidr\u00e1tate bien, haz ejercicio y duerme un m\u00ednimo de 7 horas diarias).<\/p>\n<p>\n\n\n<p><\/p>\n<p><\/p>\n\n\n<\/p>\n<p>Por \u00faltimo, si tienes dudas sobre tu alimentaci\u00f3n lo mejor es contactar con un profesional que estudie tu caso particular.<\/p>\n<p>\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>\u00bfQui\u00e9n no ha o\u00eddo hablar alguna vez de la pir\u00e1mide alimenticia? Seguro que la estudiaste en el colegio y que tienes su imagen m\u00e1s o menos grabada en la mente. Pero \u00bfc\u00f3mo la aplicamos en una alimentaci\u00f3n plant-based, vegetariana o flexitariana? Como sabes, la alimentaci\u00f3n es clave para estar sanos y sentirnos bien. Es importante &#8230; <a title=\"La pir\u00e1mide alimenticia plant-based\" class=\"read-more\" href=\"https:\/\/zyrcularfoods.com\/la-piramide-alimenticia-plant-based\/\" aria-label=\"M\u00e1s en La pir\u00e1mide alimenticia plant-based\">Leer m\u00e1s<\/a><\/p>\n","protected":false},"author":4,"featured_media":5055,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[180],"tags":[140,143],"hashtags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>La pir\u00e1mide alimenticia plant-based | Zyrcular Foods<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/zyrcularfoods.com\/la-piramide-alimenticia-plant-based\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"La pir\u00e1mide alimenticia plant-based | Zyrcular Foods\" \/>\n<meta property=\"og:description\" content=\"\u00bfQui\u00e9n no ha o\u00eddo hablar alguna vez de la pir\u00e1mide alimenticia? 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