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Tres recetas con superalimentos de otoño que son fáciles y fortalecen las defensas Recetas de otoño Getty Images
Con la llegada del otoño , nuestro cuerpo se prepara para enfrentar cambios climáticos y ambientales que pueden influir en nuestra salud y bienestar. El descenso de las temperaturas, la disminución de horas de luz solar y la mayor exposición a virus estacionales hacen que el organismo necesite un refuerzo especial en esta época del año. Para potenciar nuestro sistema inmunológico y asegurar un equilibrio saludable, es importante incluir alimentos de temporada ricos en nutrientes clave.
¿Qué necesita nuestro cuerpo en otoño? El otoño es una estación de transición en la que nuestro organismo necesita adaptarse al frío , lo que implica ajustar nuestra alimentación. Según la macrobiótica, esta temporada es ideal para fortalecer la energía del pulmón y el intestino grueso, órganos clave para el sistema inmunológico y la eliminación de toxinas. Es recomendable centrarse en alimentos cálidos , ricos en fibras y antioxidantes que ayuden a depurar el cuerpo y prevenir resfriados.
Sopa de calabaza Unsplash
Durante el otoño, es esencial reforzar ciertos nutrientes para mantener la salud y la inmunidad. La vitamina C , presente en cítricos, granadas y pimientos rojos , ayuda a combatir infecciones. La vitamina D , que se encuentra en hongos y pescado azul como el salmón, es crucial para la salud ósea y el sistema inmunológico. El zinc, que apoya la reparación celular, se encuentra en semillas de calabaza y legumbres , mientras que el selenio , un potente antioxidante , está en las nueces de Brasil y castañas .
Disfruta del ajo y sus grandes beneficios para la salud
Para potenciar aún más el sistema inmune, se recomienda incluir alimentos vegetales ricos en antioxidantes, como calabazas, zanahorias y batatas, que aportan betacarotenos y protegen las mucosas respiratorias. Además, hierbas y especias como el jengibre, cúrcuma y ajo , con sus propiedades antiinflamatorias y antibacterianas, son perfectas para fortalecer las defensas en esta época del año.
Superalimentos de temporada El otoño nos ofrece una variedad de alimentos ricos en nutrientes que no solo fortalecen nuestras defensas , sino que también aportan un sabor delicioso y versátil a nuestras comidas.
1. Calabaza : Rica en vitamina A, antioxidantes y fibra, es un alimento excelente para fortalecer el sistema inmunológico y mantener la salud ocular. El consumo de alimentos ricos en vitamina A, como la calabaza y las zanahorias, no solo protege la visión, sino que también ayuda a mantener una piel sana durante el otoño, cuando el clima frío puede resecarla fácilmente
Calabaza Unsplash
2. Setas : Son una fuente natural de vitamina D, especialmente los champiñones y shiitake, que además tienen propiedades inmunomoduladoras. Un estudio publicado en el 'American Journal of Clinical Nutrition' sugiere que el consumo regular de setas puede aumentar la producción de anticuerpos, gracias a sus propiedades inmunomoduladoras.
Setas Unsplash
3. Manzanas : Alto contenido en fibra y vitamina C. Ayudan a la digestión y protegen contra enfermedades cardiovasculares.4. Granadas: Su alto contenido en antioxidantes, como la punicalagina, ayuda a reducirla inflamación y protege contra enfermedades crónicas. Un estudio en el 'Journal of Agricultural and Food Chemistry' demostró que el consumo de granadas puede reducir los marcadores inflamatorios en personas con enfermedades crónicas, gracias a su alto contenido de antioxidantes.
5. Castañas : Ricas en vitamina C, potasio y fibra, las castañas son ideales para mejorarla circulación y mantener el equilibrio energético del cuerpo.
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Tres recetas para aprovechar los superalimentos otoñales 1. Crema de calabaza y jengibre . Ingredientes: 500 gramos de calabaza, una cebolla, dos zanahorias, un trozo de jengibre fresco, caldo de verduras, sal y pimienta al gusto. Sofríe la cebolla con las zanahorias y el jengibre. Añade la calabaza troceada y el caldo de verduras. Cocina a fuego lento durante 20 minutos. Tritura todo hasta obtener una crema suave y sirve caliente.
Crema de calabaza Unsplash
2. Salteado de setas y castañas. Ingredientes: 200 gramos de setas variadas, 100 gramos de castañas cocidas, ajo, perejil fresco, aceite de oliva y sal. En una sartén con aceite de oliva, saltea el ajo picado. Añade las setas y cocina hasta que estén tiernas. Incorpóralas castañas y el perejil fresco. Sirve como guarnición o acompañante de platos principales.
3. Ensalada de granadas y manzanas. Ingredientes: 1 manzana roja, 1 granada, rúcula, nueces, queso feta, vinagreta de mostaza y miel. Lava y corta la manzana en rodajas finas. Desgrana la granada y mezcla todo con la rúcula, nueces y el queso feta. Aliña con la vinagreta y disfruta de una ensalada refrescante y nutritiva.
Ensalada con granada Unsplash
Aprovechar los superalimentos de temporada en otoño no solo refuerza nuestras defensas, sino que también nos proporciona los nutrientes necesarios para mantenernos saludables y equilibrados durante los meses más fríos. Incorporar alimentos como la calabaza, las setas, las manzanas y las granadas en nuestras recetas cotidianas es una forma deliciosa de cuidar nuestra salud. Además, al seguir los principios de la macrobiótica , podemos asegurar que nuestros cuerpos estén en sintonía con la naturaleza, disfrutando de los beneficios de una alimentación consciente y estacional.
Temas