{"id":1775,"date":"2024-06-13T18:45:18","date_gmt":"2024-06-13T18:45:18","guid":{"rendered":"https:\/\/marchettirules.com\/blog\/?p=1775"},"modified":"2024-06-13T18:51:41","modified_gmt":"2024-06-13T18:51:41","slug":"combinacion-de-nutrientes","status":"publish","type":"post","link":"https:\/\/marchettirules.com\/blog\/combinacion-de-nutrientes\/","title":{"rendered":"NUTRIENTES: \u00bfQU\u00c9 CON QU\u00c9?"},"content":{"rendered":"<p>Cuando decidimos cambiar la forma en la que nos alimentamos, solemos empezar a pensar la comida en t\u00e9rminos de calor\u00edas. \u00a1Primer error! Las calor\u00edas importan solo como una unidad de medida, para saber qu\u00e9 alimentos se adec\u00faan mejor a nuestros objetivos; pero lo realmente importante son los nutrientes de esos alimentos y c\u00f3mo los combinamos para optimizar su biodisponibilidad.&nbsp;<\/p><p>Por eso es tan importante que descubras tu objetivo, que puede ser est\u00e9tico, de rendimiento o de salud y que, de acuerdo a \u00e9l, definas la combinaci\u00f3n de tus<a href=\"https:\/\/marchettirules.com\/blog\/macronutrientes\/\"> macros <\/a>y micros. El cuerpo precisa todos esos nutrientes en su justo equilibrio.<\/p><h2 class=\"wp-block-heading\"><strong>\u00a1Dise\u00f1emos tus platos!<\/strong><\/h2><p><strong>\/\/Antes de empezar, te invitamos a conocer nuestra completa gu\u00eda de compras <a href=\"https:\/\/www.marchettirules.com\/tienda_producto.php?id=52\">Gu\u00eda de Compras<\/a>, con info nutricional y recomendaciones sobre cada grupo de productos\/\/<\/strong><\/p><p>Si hablamos de nutrici\u00f3n deportiva o de toda alimentaci\u00f3n que persiga un fin espec\u00edfico vinculado al rendimiento, los m\u00e1s importante ser\u00e1n las <a href=\"https:\/\/marchettirules.com\/blog\/proteinas-grandes-aliadas-2\/\">prote\u00ednas<\/a>. Ellas van a ser el esqueleto de tu plan, consumiendo de 1,4 a 2,2 gramos por kilo de tu peso, diariamente.<\/p><p>Cuando armes tus porciones, junto a esas prote\u00ednas van a ser fundamentales las verduras y hortalizas, que deber\u00e1n ocupar la mitad de tu plato. Y por \u00faltimo vas a tener que sumar la dosis indicada de carbohidratos de acuerdo tu gasto de energ\u00eda.<\/p><p><strong>**En esa combinaci\u00f3n, deben quedar bien lejos los ultraprocesados, que son todos aquellos productos altamente intervenidos por la industria y con escaso valor nutricional**<\/strong><strong><\/strong><\/p><p>Volviendo al dise\u00f1o de tus platos, es importante tener en cuenta que hay combinaciones de alimentos que van a potenciar o disminuir la biodisponibilidad de los nutrientes.<\/p><h2 class=\"wp-block-heading\">Veamos algunas ideas:<\/h2><p>&#x1f449; Las prote\u00ednas de buena calidad, como carnes magras y huevos, es ideal combinarlas con una buena cantidad de fibra, presente en vegetales.\u00a0 \u00a1Aporta saciedad y te nutre!\u00a0\u00a0<\/p><p>&#x1f449; La vitamina C, muy presente en c\u00edtricos, ayuda a la absorci\u00f3n del hierro. Por eso es ideal, cuando consumas vegetales o legumbres ricas en ese nutriente (como las lentejas o la espinaca) condimentarlas con jugo de lim\u00f3n o comer una fruta c\u00edtrica de postre.\u00a0<\/p><p>&#x1f449; Una cucharada de aceite de oliva crudo en las comidas es una buena manera de asegurar un buen aporte de grasas esenciales.\u00a0<\/p><p>&#x1f449; Las legumbres y las semillas mejoran much\u00edsimo su biodisponibilidad si las remojamos durante toda una noche, ya que eso reduce la presencia de fitatos, un antinutriente.\u00a0<\/p><p>&#x1f449; El calcio y el hierro suelen competir por su absorci\u00f3n, por eso es mejor dedicarle una comida del d\u00eda a potenciar el hierro, como el almuerzo o la cena, y dedicarle los desayunos y meriendas a la incorporaci\u00f3n de calcio. \u00a1Sobre todo en las dietas vegetarianas!<\/p><p>&#x1f449; Las infusiones como mate o caf\u00e9, siempre es mejor alejarlas de las comidas para que no interfieran con la absorci\u00f3n de algunos minerales.\u00a0<\/p><p>\u00bfAlgo m\u00e1s? \u00a1S\u00ed! Recordar que cada comida es una oportunidad. \u00a1Y mantenerte enfocad@!<\/p><p><\/p><p><strong>\/\/Te invitamos a conocernos y a comenzar juntos el dise\u00f1o personalizado de tu nutrici\u00f3n. <a href=\"https:\/\/api.whatsapp.com\/send\/?phone=5491162430189&amp;text&amp;app_absent=0\">\u00a1Contactanos!<\/a><\/strong>\/\/<\/p><p><\/p>","protected":false},"excerpt":{"rendered":"<p>C\u00f3mo combinar los alimentos de tu planificaci\u00f3n para obtener su m\u00e1ximo potencial y fortalecer tu nutrici\u00f3n.\u00a0<\/p>\n","protected":false},"author":3,"featured_media":1778,"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-1775","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":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Combinaci\u00f3n de nutrientes<\/title>\n<meta name=\"description\" content=\"C\u00f3mo combinar los alimentos de tu planificaci\u00f3n, para obtener el m\u00e1ximo potencial de cada uno de sus nutrientes\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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