Cómete el arcoíris

¿Quieres comenzar a comer correcta y sanamente sin ir por la vida sacando tu tabla nutrimental? Pues es muy fácil mi querido Trendlover… La respuesta está en comer de manera colorida, y con esto no me refiero a que te sirvas un plato de Fruit Loops o que elijas toda la gama de Jelly Beans, ¡noooo! Se trata simplemente de entender qué nos aportan las frutas y los vegetales de acuerdo con sus colores y no olvidar que cada plato que comamos debe contener una variedad de tonos.

Quién mejor para explicarnos este colorido mundo, que los especialistas de Nutrilite, la empresa de Amway pionera en complementos alimenticios, con décadas de estudios y una preocupación real por ofrecer los más altos estándares de calidad de nutrientes, razón por la cual no escatiman en invertir en investigación y son actualmente quienes tienen la información más confiable en el ámbito de la nutrición. Por ello, te comparto su arcoíris de nutrientes, para que sepas bien los beneficios que cada uno te aporta y que, sin estrés alguno, aprendas a comer sanamente y nutras tu cuerpo como debe de ser. Así que cuando vayas al súper, sólo fíjate en que en tu carrito estén todos estos colores:

 

ROJO

 

Los alimentos de este color contienen licopenos y ácido elágico para un DNA sano y la salud de la próstata, ayudan a la salud celular y vascular, además de ayudar al sistema inmune.

¿Qué comer y cuál es la porción óptima?

12 cerezas

1 manana roja

¼ de taza de arándanos

½ toronja

2 ciruelas

1 taza de rábanos o frambuesas

1 ¼ tazas de fresas o Sandía

½ taza de pimientos rojos cocidos o 1 taza de crudos

 

AMARILLO Y NARANJA

 

Estos alimentos contienen alfa-carotenos, betacarotenos, hesperidina y beta-criptoxantina, nutrientes que fortalecen el sistema inmune, ayudan a la salud cardiovascular, a la vista, a la protección celular, a un sano crecimiento y desarrollo, además de ayudar a mantener la piel hidratada.

¿Qué comer y cuál es la porción óptima?

1 manzana amarilla

1 nectarina

1 naranja

1 durazno

½ taza cocida o 1 taza cruda de betabel amarillo, pimientos amarillos, jitomates amarillos o zanahorias

½ taza cocida de maíz, calabaza de castilla o camote

1 taza de melón o papaya

¾ de taza de piña

½ mango

2 mandarinas

4 chabacanos

 

 

VERDE

 

Estos alimentos contienen Beta-carotenos, isotiocianato, luteína, zeaxantina y Epigalocatequin galato (EGCG), que ayudan a la salud de los pulmones y la vista; fortalecen los huesos y los dientes; facilitan la comunicación intercelular y ayudan a un desarrollo sano de las células.

¿Qué comer y cuál es la porción óptima?

½ taza cocida o 1 taza cruda de cualquier vegetal verde, como col rizada (kale), espinaca, lechuga, calabacitas, brócoli, coles de Bruselas, ejotes.

 

MORADO Y AZUL

 

Incluir comida de estos colores te aporta quercetina, resveratrol, ácido elágico y diferentes tipos de antocianidinas y procianidinas. Todos estos fitonutrientes ayudan a la salud del corazón, del cerebro y de los huesos, dándote una protección enorme de antioxidantes.

¿Qué comer y cuál es la porción óptima?

¾ de taza de blueberries, zarzamoras o grosellas negras

2 higos o ciruelas

17 uvas moradas

½ taza cocida o 1 taza cruda de berenjena

½ taza de papas moradas

 

 

BLANCO

 

Los alimentos blancos ayudan a mantener la función enzimática, huesos sanos y una función arterial en buenas condiciones, gracias a que contienen Epigalocatequin galato (EGCG), alicina, isotiocianato, quercetina y antocianidinas.

¿Qué comer y cuál es la porción óptima?

1 pera grande

1 plátano pequeño

½ taza cocida o 1 taza cruda de garbanzos, coliflor, champiñones, cebolla, papas o nabos

10 cacahuates

 

 

 

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