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Desde el Instituto de Agroindustria UFRO alertan que es hora de retomar el consumo de  leguminosas, cereales y frutas

Desde el Instituto de Agroindustria UFRO alertan que es hora de retomar el consumo de leguminosas, cereales y frutas

Dos ingenieras en alimentos de la Universidad de La Frontera plantean la necesidad de retomar la ingesta de productos que contribuyan al sistema inmunológico y entreguen un contenido proteico, de aminoácidos esenciales, fibra, minerales y vitaminas. La Dra. Mariela Bustamante y la Mg. Fanny Pirce, explican cómo elegir los alimentos; cuáles y por qué.

Los días de cuarentenas se han vuelto más extenuantes debido a que, indudablemente, hemos alterado los horarios destinados al trabajo, a los quehaceres del hogar y a los deberes con los otros: niños y adultos mayores. Qué decir igualmente de nuestra alimentación, que en algunos casos se ha vuelto poco balanceada, y en otros, con un aporte calórico desmedido.

Las ingenieras en alimentos –Dra. Mariela Bustamante de BIOREN y del Instituto de Agroindustria perteneciente a la vicerrectoría de Investigación y Postgrado UFRO, junto Fanny Pirce de CeTA-UFRO- cuentan cómo la ciencia de la nutrición llegó a revalorizar las legumbres, destacando que son los alimentos más convenientes para la salud, dado que aportan energía, sin grasa saturada ni colesterol y con abundante fibra de tipo soluble, y que junto a las frutas y verduras debieran constituir la mayor parte de nuestra ingesta.

La alimentación es uno de los factores que más influye en el funcionamiento y defensa del sistema inmunológico. Por ello, la situación actual en que se encuentra la población por los efectos del COVID- 19, ha tenido consecuencias graves en personas con inmunidad deprimida, dicen las profesionales. “Esto demuestra lo importante que ha sido siempre establecer dietas balanceadas y mantenerlas, sobre todo hoy en día, en complemento a las medidas recomendadas para la prevención del contagio”, añaden.

La Dra. Bustamante afirma que está demostrado que el consumo habitual de alimentos de origen vegetal, tales como cereales, legumbres, frutas y verduras, protegen el organismo, influyendo positivamente sobre la salud y la longevidad. “Muchos alimentos que aportan de forma positiva a la sana alimentación se cultivan en el sur de Chile, primordialmente, hablamos de cereales como el trigo, avena y raps, así como leguminosas, entre ellas, poroto, lenteja, garbanzo, habas y lupino, y en el área frutícola, manzanas y berries, que son de lo más cultivado.

Las leguminosas son indispensables por su aporte proteico, contenido de aminoácidos esenciales, fibra y minerales. “El organismo humano es incapaz de sintetizar algunos aminoácidos, que son el componente principal de las proteínas, por lo que es fundamental conseguirlos a través de lo que se come, y de esta forma, influir positivamente en el organismo y sistema defensivo”, aclara.

Además del alto contenido de fibra, las leguminosas facilitan la reducción del colesterol y favorecen el funcionamiento intestinal. En el caso de los cereales -indica la ingeniera en alimentos, Fanny Pirce, cada grano está compuesto por varias capas: la envoltura, que contiene la mayor parte de la fibra, el endosperma que tiene el almidón y la mayor parte de la proteína cereal, y el germen, que es solo el 3% del grano, el cual posee varios nutrientes como proteínas, vitamina B1 y vitamina E.

Lamentablemente, el mayor consumo de cereales es a través de la harina blanca, que resulta de la molienda y la separación de envoltura y germen. Muchos especialistas llevan tiempo explicando que, mientras más blanca es la harina, su refinado representa un menor valor nutricional. Esto ha sido ampliamente difundido y en tiempos de cuarentena vale la pena recordarlo.

RECOMENDACIÓN MUNDIAL

La Sociedad Internacional de Inmunonutrición (ISIN) ha recomendado a la población mundial, una dieta basada en antioxidantes para reforzar el sistema inmune y, así, afrontar de mejor manera el hipotético contagio por COVID 19. Consumir frutas y verduras es una de las indicaciones, porque aportan antioxidantes y nutrientes benéficos para las defensas del organismo.

El consumo de vegetales (frutas y verduras) es una necesidad para todos, porque son una fuente importante de vitaminas y minerales necesarios para fortalecer el sistema inmune. En este sentido, los berries toman importancia, principalmente el arándano, donde Chile es el tercer productor mundial después de Estados Unidos y Canadá, y el mayor productor del hemisferio sur.

PARA EL MENÚ

Avena contiene betaglucanos presentes en la fibra que contribuyen a reducir el colesterol LDL, tiamina (vitamina B1), ácido fólico (vitamina B9) y vitamina B6, además de hierro, fósforo y magnesio. 

Trigo mote contiene fibra, proteína y carbohidratos complejos. Además, tiene propiedades antioxidantes por su contenido de betacarotenos, también están presentes las vitaminas tiamina (vitamina B1), niacina (vitamina B3) y ácido fólico (vitamina B9). Aporta minerales como el magnesio, calcio, hierro y fósforo.

Frutas deshidratadas como manzanas, ciruelas, ricas en fibra y vitaminas, calcio y hierro, así como también fósforo y potasio.

Frutas deshidratadas como arándanos, frutillas, cranberries, guindas, moras, cerezas, murtillas, frambuesas, calafate. Son frutos ricos en antioxidantes (polifenoles, flavonoides), vitaminas (A, B6, C y E), minerales (calcio, hierro, potasio, magnesio), también son ricos en fibra, son de bajo contenido calórico y bajo contenido en grasa.

Miel proporciona vitaminas (A, B, C, D, B1, B2, B3, B5 y B6), minerales (calcio, sodio, fósforo, magnesio, manganeso, entre otros).

Pamela Carrasco S.
Dirección de Comunicaciones

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