{"id":1213,"date":"2023-10-09T00:36:00","date_gmt":"2023-10-09T00:36:00","guid":{"rendered":"https:\/\/marchettirules.com\/blog\/?p=1213"},"modified":"2024-03-14T20:00:00","modified_gmt":"2024-03-14T20:00:00","slug":"frutas","status":"publish","type":"post","link":"https:\/\/marchettirules.com\/blog\/frutas\/","title":{"rendered":"FRUTAS: HACELAS TUS ALIADAS"},"content":{"rendered":"

Las frutas suelen ser un tema controversial entre quienes cuidan la cantidad de energ\u00eda que consumen con sus alimentos, porque si bien aportan much\u00edsimos nutrientes de calidad, tambi\u00e9n son ricas en az\u00facares.<\/p>

Veamos lo que hay que saber para incorporarlas a nuestra dieta sin poner en riesgo nuestros objetivos:<\/p>

Lo m\u00e1s importante es que son grandes aliadas a la hora de incorporar fibra, micronutrientes y antioxidantes. Adem\u00e1s, se pueden consumir como colaci\u00f3n, en postres y en licuados, e inclusive para endulzar de manera natural otras preparaciones.<\/p>

Sin embargo, si las porciones que consum\u00eds exceden la energ\u00eda que precisa tu cuerpo, pod\u00e9s ver perjudicados tus objetivos de salud, est\u00e9tica o rendimiento.<\/p>

**Record\u00e1 que un adulto debe consumir, como m\u00e1ximo, unos 50 gramos de az\u00facar agregada al d\u00eda, de acuerdo a las recomendaciones de la Organizaci\u00f3n Mundial de la Salud. En #MarchettiRules, nos gusta que en esos 50 gramos tambi\u00e9n est\u00e9n incluidos los az\u00facares naturales de las frutas procesadas y la leche, m\u00e1s las modificaciones como deslactosada, porque son az\u00facares procesados<\/strong><\/em> por\u00a0la\u00a0industria**<\/strong><\/em><\/p>

Para pon\u00e9rtelo m\u00e1s claro, seg\u00fan tu peso corporal y tu nivel de actividad f\u00edsica, vas a consumir entre 1 y 5 frutas al d\u00eda. Si te parece poco, no pierdas de vista que las hortalizas brindan much\u00edsimo nutrientes similares a los de las frutas, sin el aporte de az\u00facar.<\/p>

\"\"<\/a><\/figure>

\u00bfAlgunos otros consejos?<\/p>

*Es recomendable comer las frutas enteras, en lugar de tomar su jugo; en \u00e9l se concentra el az\u00facar y no el resto de sus nutrientes.<\/p>

*Compar\u00e1. \u00a1No todas frutas son los mismo! En 100 gramos, una papaya tiene 2 gramos de az\u00facar, un pomelo, 7; una manzana, 12; y una banana, 18.<\/p>

*Para tener fruta rica disponible todo el a\u00f1o, organizate<\/a>, porcion\u00e1 y congel\u00e1. Te va a ser mucho m\u00e1s f\u00e1cil incorporarlas y medir las porciones.<\/p>

\u00a1Y a disfrutar los meses de verano! Que llegan frutas riqu\u00edsimas y con pocas calor\u00edas, como el mel\u00f3n, la sand\u00eda y las frutillas.<\/p>

Te compartimos este recetario de verano<\/a> para que tomes inspiraci\u00f3n. <\/p>","protected":false},"excerpt":{"rendered":"

Se habla mucho sobre la porci\u00f3n que debemos consumir en el d\u00eda. Claves para que este gran alimento no se interponga con tus objetivos.<\/p>\n","protected":false},"author":3,"featured_media":1219,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[27],"tags":[],"class_list":["post-1213","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion"],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":6}},"yoast_head":"\nFRUTAS: HACELAS TUS ALIADAS - MarchettiRules\u00ae<\/title>\n<meta name=\"description\" content=\"Se habla mucho sobre la porci\u00f3n de frutas que debemos consumir. 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