5 legumbres que ayudan a reducir la grasa abdominal

Incluir legumbres en la dieta trae beneficios a la salud, pero hay 5 que ayudan a la perdida de grasa corporal

2024-04-04

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<span lang="ES-CO" style="font-size: 12pt; line-height: 107%; font-family: Arial, sans-serif; color: rgb(51, 51, 51); background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;">El consumo de legumbres
aporta valor nutricional a las dietas, pues al ser fuente de fibras y
nutrientes generan sensación de saciedad. Además, que son naturalmente bajas en
grasas, “prácticamente no contienen grasas saturadas y, al ser alimentos
vegetales, tampoco contienen colesterol”.Las legumbres son
altamente nutritivas, ricas fibras, proteínas, carbohidratos, vitaminas del
grupo B, hierro, cobre, magnesio, manganeso, zinc y fósforo.<span lang="ES-CO" style="background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial; font-size: 12pt; line-height: 107%; font-family: Arial, sans-serif; color: rgb(51, 51, 51);">Una muestra del valor
nutricional de las legumbres, lo observamos cuando rencontramos que media taza
de legumbres, aporta 115 calorías, 20 gramos de carbohidratos, 7 a 9 gramos de
fibra, 8 gramos de proteína y 1 gramos de grasa, indica un estudio publicado
por el Centro Nacional para la Información Biotecnológica .<span lang="ES-CO" style="background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial; font-size: 12pt; line-height: 107%; font-family: Arial, sans-serif; color: rgb(51, 51, 51);">Otras de las ventajas
de las legumbres es que tienen un índice glucémico bajo, que se calcula entre
10 y 40.<span lang="ES-CO" style="background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial; font-size: 12pt; line-height: 107%; font-family: Arial, sans-serif; color: rgb(51, 51, 51);">El estilo de
alimentación mediterráneo, el plan de alimentación DASH, las dietas
vegetarianas y veganas y las dietas con un índice glucémico (IG) más bajo,
incluyen las legumbres dentro de los alimentos recomendados.Las investigaciones
evidencian que este alimento nutritivo “desempeña un papel<img src="https://www.redlatinastl.com/Recursos/imagenes-subidas/2079414972-leg1.jpeg" style="width: 379px; float: right;" class="note-float-right"> importante en la
prevención y el tratamiento de una serie de afecciones de salud”.<span lang="ES-CO" style="background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial; font-size: 12pt; line-height: 107%; font-family: Arial, sans-serif; color: rgb(51, 51, 51);">Pese a los beneficios
“el consumo de legumbres, solo alrededor del 8% de los adultos estadounidenses
informan comer legumbres en un día determinado”.Las legumbres, también
llamados frijoles, son semillas comestibles y nutritivas en forma de vainas
dentro de la familia de las leguminosas, y hay una gran variedad como los
frijoles rojos, blancos, habas, negros, pintos, de soja, garbanzos y lentejas,
entre otros.Incluir el consumo de
legumbres en la alimentación habitual puede ayudar a mantener el peso y a
prevenir enfermedades.De la gran variedad de
legumbres, hay cinco pueden ayudar a reducir la grasa abdominal, de acuerdo a
un trabajo publicado por Vitónica.<span lang="ES-CO" style="background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial; font-size: 12pt; line-height: 107%; font-family: Arial, sans-serif; color: rgb(51, 51, 51);">Maní: aporta proteínas
vegetales que ronda el 30%, además de una elevada proporción de grasas
insaturadas que ayudan al cuerpo. Se caracteriza por ser una legumbre oleosa y
por ser el ejemplar con menor proporción de hidratos en su interior.<span lang="ES-CO" style="background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial; font-size: 12pt; line-height: 107%; font-family: Arial, sans-serif; color: rgb(51, 51, 51);">Entre los beneficios
del maní tenemos que, es fuente de fibra, lo que contribuye a generar sensación
de saciedad. Un estudio de la Universidad de Houston concluyó que el consumo de
esta legumbre puede ayudar a prevenir la obesidad y a controlar la grasa corporal,
cita Vitónica.Soja: es fuente de
proteína vegetal de alta calidad, tanto el grano como sus derivados. La soja
aporta “compuestos fenólicos con acción antioxidante y antiinflamatoria en
nuestro organismo”.Al tener una alta
concentración de proteínas es efectiva para generar saciedad, y de esta manera
lograr un déficit calórico para adelgazar. Mientras que “la sustitución de
comidas por platos a base de proteína de soja puede promover el adelgazamiento
y aliviar la obesidad”, refiere Vitónica.<span lang="ES-CO" style="background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial; font-size: 12pt; line-height: 107%; font-family: Arial, sans-serif; color: rgb(51, 51, 51);">Garbanzos: son una de
las legumbres más populares, y consumida por los habitantes de las Zonas
Azules. Además, son ricos en fibras, proteínas vegetales, minerales y vitaminas
del grupo B.También contiene
minerales como el potasio, magnesio y compuestos fenólicos, ayudan a la salud
intestinal, puesto que tiene un efecto prebiótico en nuestro intestino.
Mientras que estudios realizados con roedores han demostrado sus efectos
hiperlipidémicos.<span lang="ES-CO" style="background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial; font-size: 12pt; line-height: 107%; font-family: Arial, sans-serif; color: rgb(51, 51, 51);">Judías blancas, negras
o pintas: son una de las legumbres con cantidad de proteínas y bajas en
hidratos de carbono en comparación con otras legumbres. Entre los beneficios de
su consumo destaca mejorar el funcionamiento del metabolismo, reducir la inflamación
en nuestro cuerpo y mejorar la composición corporal.Habas secas: son ricas
en proteínas y en fibra, lo que las convierte en una de las alternativas para
lograr la saciedad a la hora de hacer dietas para alcanzar déficit calórico para
quemar grasas y adelgazar.Es importante recordar
que los médicos y especializas coinciden en afirmar que los beneficios
nutricionales y la mejoras de ciertas condiciones no se logran con un solo tipo
de alimentos, sino que se deben acompañar con un conjunto de hábitos de vida
saludable, hace ejercicios, hidratarse y seleccionar.

<span style="font-size: 12pt; line-height: 107%; font-family: Arial, sans-serif; color: rgb(51, 51, 51); background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;"><span style="font-size: 12pt; line-height: 107%; font-family: Arial, sans-serif; color: rgb(51, 51, 51); background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;">5
legumes that help reduce abdominal fat<o:p></o:p><span style="font-size: 12pt; line-height: 107%; font-family: Arial, sans-serif; color: rgb(51, 51, 51); background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;">The
consumption of legumes provides nutritional value to diets, since being a
source of fiber and nutrients they generate a feeling of satiety. In addition,
they are naturally low in fat, “they contain practically no saturated fat and,
being plant foods, they also do not contain cholesterol.”<span style="background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial; font-size: 12pt; line-height: 107%; font-family: Arial, sans-serif; color: rgb(51, 51, 51);">Legumes
are highly nutritious, rich in fiber, protein, carbohydrates, B vitamins, iron,
copper, magnesium, manganese, zinc and phosphorus.<span style="background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial; font-size: 12pt; line-height: 107%; font-family: Arial, sans-serif; color: rgb(51, 51, 51);">An
example of the nutritional value of legumes is observed when we find that half
a cup of legumes provides 115 calories, 20 grams of carbohydrates, 7 to 9 grams
of fiber, 8 grams of protein and 1 gram of fat, indicates a study published by
the National Center for Biotechnology Information (NCBI).<span style="background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial; font-size: 12pt; line-height: 107%; font-family: Arial, sans-serif; color: rgb(51, 51, 51);">Other
advantages of legumes is that they have a low glycemic index, which is
calculated between 10 and 40.<span style="background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial; font-size: 12pt; line-height: 107%; font-family: Arial, sans-serif; color: rgb(51, 51, 51);">The
Mediterranean style of eating, the DASH eating plan, vegetarian and vegan
diets, and lower glycemic index (GI) diets all include legumes among
recommended foods.<span style="background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial; font-size: 12pt; line-height: 107%; font-family: Arial, sans-serif; color: rgb(51, 51, 51);">Research
shows that this nutritious food “plays an important role in the prevention and
treatment of a number of health conditions.”Despite
the benefits of legume consumption, only about 8% of American adults report
eating legumes on a given day.<span style="background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial; font-size: 12pt; line-height: 107%; font-family: Arial, sans-serif; color: rgb(51, 51, 51);">Legumes,
also called beans, are edible and nutritious seeds in the form of pods within
the legume family, and there are a wide variety such as red beans, white beans,
fava beans, black beans, pinto beans, soybeans, chickpeas and lentils, among
others. <img src="https://www.redlatinastl.com/Recursos/imagenes-subidas/106400996-leg2.jpeg" style="width: 353px; float: left;" class="note-float-left"><span style="background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial; font-size: 12pt; line-height: 107%; font-family: Arial, sans-serif; color: rgb(51, 51, 51);">others.<span style="background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial; font-size: 12pt; line-height: 107%; font-family: Arial, sans-serif; color: rgb(51, 51, 51);">Including
the consumption of legumes in your regular diet can help maintain weight and
prevent diseases.<span style="background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial; font-size: 12pt; line-height: 107%; font-family: Arial, sans-serif; color: rgb(51, 51, 51);">Of
the wide variety of legumes, there are five that can help reduce abdominal fat,
according to a work published by Vitónica.<span style="background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial; font-size: 12pt; line-height: 107%; font-family: Arial, sans-serif; color: rgb(51, 51, 51);">Peanut:
provides vegetable proteins that are around 30%, as well as a high proportion
of unsaturated fats that help the body. It is characterized by being an oily
legume and by being the specimen with the lowest proportion of carbohydrates
inside.Among
the benefits of peanuts, we have that they are a source of fiber, which helps
generate a feeling of satiety. A study from the University of Houston concluded
that the consumption of this legume can help prevent obesity and control body
fat, Vitónica quotes.<span style="background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial; font-size: 12pt; line-height: 107%; font-family: Arial, sans-serif; color: rgb(51, 51, 51);">Soy:
it is a source of high-quality vegetable protein, both the grain and its
derivatives. Soybeans provide “phenolic compounds with antioxidant and
anti-inflammatory action in our body.”<span style="background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial; font-size: 12pt; line-height: 107%; font-family: Arial, sans-serif; color: rgb(51, 51, 51);">By
having a high concentration of protein, it is effective in generating satiety,
and in this way achieving a caloric deficit to lose weight. While “replacing
meals with dishes based on soy protein can promote weight loss and alleviate
obesity,” says Vitónica.Chickpeas:
they are one of the most popular legumes, and consumed by the inhabitants of
the Blue Zones. In addition, they are rich in fiber, vegetable proteins,
minerals and B vitamins.It
also contains minerals such as potassium, magnesium and phenolic compounds,
which help intestinal health, since it has a prebiotic effect on our intestine.
While studies carried out with rodents have demonstrated its hyperlipidemic
effects.White,
black or pinto beans: they are one of the legumes with a high amount of protein
and low in carbohydrates compared to other legumes. Among the benefits of its
consumption, it stands out to improve the functioning of the metabolism, reduce
inflammation in our body and improve body composition.Dried
beans: they are rich in protein and fiber, which makes them one of the
alternatives to achieve satiety when dieting to achieve a calorie deficit to
burn fat and lose weight.It
is important to remember that doctors and specialists agree that the
nutritional benefits and improvements of certain conditions are not achieved
with a single type of food, but must be accompanied by a set of healthy
lifestyle habits, exercise, hydrate and select.

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5 legumbres que ayudan a reducir la grasa abdominal

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