{"id":237,"date":"2016-08-16T10:28:52","date_gmt":"2016-08-16T10:28:52","guid":{"rendered":"https:\/\/blog.estudiodeyogacosta7.com\/?p=237"},"modified":"2022-10-30T11:30:24","modified_gmt":"2022-10-30T11:30:24","slug":"la-avena","status":"publish","type":"post","link":"https:\/\/blog.estudiodeyogacosta7.com\/?p=237","title":{"rendered":"LA AVENA"},"content":{"rendered":"<p>La avena es un cereal<strong> muy<\/strong> <strong>nutritivo<\/strong> que adem\u00e1s, tiene importantes <strong>propiedades depurativas.<\/strong><\/p>\n<p>En grano y en copos, sirve para preparar <strong>platos deliciosos<\/strong>. En este art\u00edculo encontraremos algunas recetas f\u00e1ciles de preparar.<\/p>\n<p><!--more--><\/p>\n<p>Como podremos ver, en diversos ejemplos, se puede utilizar en <strong>cualquiera de las comidas<\/strong> del d\u00eda: En general aporta <strong>energ\u00eda y <\/strong>sensaci\u00f3n de<strong> saciedad<\/strong> durante horas y \u00a0en las <strong>cenas<\/strong> ayuda a <strong>dormir bien. <\/strong><\/p>\n<p>Si se consume en <strong>copos,<\/strong> se simplifica mucho su preparaci\u00f3n sin perder ninguna de sus cualidades.\u00a0 Los copos pueden usarse en <strong>crudo,<\/strong> pero dej\u00e1ndolos a <strong>remojo unas 8 horas<\/strong>.\u00a0 Para las <strong>personas con problemas digestivos \u00a0<\/strong>se recomienda<strong> hervirlos durante 10 minutos.<\/strong><\/p>\n<p>Es importante elegir avena de cultivo <strong>ecol\u00f3gico.<\/strong>\u00a0 Si es convencional, los pesticidas, que quedan acumulados en la cut\u00edcula del grano,\u00a0 pueden ser perjudiciales.<\/p>\n<p>El \u00fanico inconveniente de la avena es que contiene gluten.\u00a0 Sin embargo, para tranquilidad de las personas con intolerancia al gluten, existen en el mercado, marcas que garantizan que, en sus productos su contenido\u00a0 es inferior a 20 ppm (part\u00edculas por mill\u00f3n), l\u00edmite marcado por la legislaci\u00f3n actual para que un producto sea apto para celiacos.\u00a0Aun as\u00ed,\u00a0 se recomienda a los <strong>celiacos<\/strong> introducir la avena en su dieta poco a poco y en cantidades moderadas.<\/p>\n<p><a href=\"https:\/\/blog.estudiodeyogacosta7.com\/wp-content\/uploads\/2015\/11\/DSC_4706.png\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-73 aligncenter\" src=\"https:\/\/blog.estudiodeyogacosta7.com\/wp-content\/uploads\/2015\/11\/DSC_4706-300x200.png\" alt=\"DSC_4706\" width=\"300\" height=\"200\" srcset=\"https:\/\/blog.estudiodeyogacosta7.com\/wp-content\/uploads\/2015\/11\/DSC_4706-300x200.png 300w, https:\/\/blog.estudiodeyogacosta7.com\/wp-content\/uploads\/2015\/11\/DSC_4706.png 433w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<h2><strong>NUTRIENTES QUE APORTA LA AVENA <\/strong><\/h2>\n<ul>\n<li>\n<h3><strong>PROTE\u00cdNAS:<\/strong><\/h3>\n<p>Contiene <strong>siete,<\/strong> de los nueve <strong>amino\u00e1cidos esenciales<\/strong> (los que el organismo no puede fabricar sino que debe consumir).\u00a0 Los dos que le faltan (histidina y valina) se pueden obtener complementando los platos de avena con legumbres, queso o yogur.\u00a0 Los\u00a0amino\u00e1cidos\u00a0esenciales ayudan a la producci\u00f3n y desarrollo de\u00a0tejido\u00a0nuevo en el organismo.<\/li>\n<\/ul>\n<ul>\n<li>\n<h3><strong>HIDRATOS DE CARBO<\/strong><strong>NO\u00a0<\/strong><strong>DE ASIMILACI\u00d3N LENTA<\/strong>.<\/h3>\n<p>Sus ventajas son:<\/li>\n<\/ul>\n<p>&#8211; Efecto de<strong> saciedad<\/strong> duradero. Al calmar el apetito,\u00a0 se evitar\u00e1 comer en exceso, lo cual es recomendable para quienes deseen <strong>no engordar<\/strong>.<\/p>\n<p>&#8211; Aporte de <strong>energ\u00eda<\/strong> en la medida <strong>que el cuerpo<\/strong> la <strong>va necesitando<\/strong>. Ello es de especial inter\u00e9s para las personas que hacen <strong>deporte o trabajo f\u00edsico intenso. <\/strong><\/p>\n<p>&#8211; <strong>Regulaci\u00f3n<\/strong> de los niveles de <strong>az\u00facar en la<\/strong> <strong>sangre<\/strong>.\u00a0 No obligan al p\u00e1ncreas a segregar insulina de forma r\u00e1pida y en cantidades importantes, lo que evita los picos de glucosa. Esto es especialmente recomendable para los <strong>diab\u00e9ticos.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><strong>VITAMINAS<\/strong>:<\/h3>\n<\/li>\n<\/ul>\n<p>&#8211; Del grupo <strong>B<\/strong>, necesarias para el buen funcionamiento del <strong>sistema nervioso central<\/strong>.<\/p>\n<p>&#8211; Vitamina <strong>E<\/strong> que es un potente <strong>antioxidante<\/strong>, fortalece el <strong>sistema inmunitario<\/strong> y ayuda a la formaci\u00f3n de los <strong>gl\u00f3bulos rojos<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><strong>MINERALES:<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>&#8211; <strong>SILICIO<\/strong>: Junto con el mijo, la avena aporta una buena dosis de este mineral que regula las gl\u00e1ndulas <strong>suprarrenales y <\/strong>el<strong> timo<\/strong>, ayuda a mantener en buen estado las <strong>venas y <\/strong>las<strong> arterias<\/strong>.\u00a0 El silicio, tambi\u00e9n, regenera el <strong>tejido conjuntivo.\u00a0 <\/strong>Adem\u00e1s es un <strong>superconductor en el cerebro, <\/strong>ayudando a realizar sus funciones y previniendo sus enfermedades.<\/p>\n<p>&#8211; <strong>CALCIO<\/strong>: Necesario para <strong>prevenir la desmineralizaci\u00f3n<\/strong> \u00f3sea.<\/p>\n<p>&#8211; <strong>YODO<\/strong>: Hace funcionar de forma correcta la <b>tiroides<\/b>, previniendo el\u00a0hipotiroidismo.<\/p>\n<p>&#8211; <strong>HIERRO<\/strong>: Necesario para evitar la <strong>anemia y <\/strong>favorecer el transporte de<strong> ox\u00edgeno<\/strong>, por la sangre,<strong> a todo el organismo.<\/strong><\/p>\n<p><strong>&#8211; ZINC: <\/strong>Fundamental para el <strong>sistema inmune<\/strong> y la <strong>cicatrizaci\u00f3n<\/strong> de heridas.<\/p>\n<p>&#8211; Y otros como: <strong>potasio, f\u00f3sforo, magnesio.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\n<h3><strong>FIBRA<\/strong><strong>:<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p><strong>-FIBRA<\/strong> <strong>SOLUBLE<\/strong>: Evita el\u00a0<strong>estre\u00f1imiento <\/strong>al favorecer el peristaltismo intestinal, y es otro de los factores (junto con los carbohidratos de absorci\u00f3n lenta) que favorece la\u00a0digesti\u00f3n\u00a0del almid\u00f3n, regularizando el metabolismo y estabilizando los niveles de az\u00facar, sobre todo despu\u00e9s de comer.<\/p>\n<p><strong>-FIBRA<\/strong> <strong>INSOLUBLE<\/strong>: Reduce los\u00a0<strong>\u00e1cidos biliares<\/strong>y disminuye su capacidad t\u00f3xica.<\/p>\n<p><strong>-GRASAS\u00a0INSATURADAS OMEGA 6 <\/strong>que ayudan a disminuir el\u00a0colesterol\u00a0malo.<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>PROPIEDADES DE LA AVENA<\/strong><\/h2>\n<ol>\n<li>Favorece un <strong>sistema cardiovascular <\/strong>sano: Al regular el colesterol (disminuir el malo\u00a0 o LDL y a aumentar el bueno o HDL) act\u00faa como una \u201cescobilla arterial\u201d y\u00a0 protege \u00a0al organismo de sufrir<strong>\u00a0 arteriosclerosis o\u00a0 infarto.\u00a0 <\/strong>Ayuda tambi\u00e9n a<strong> evitar la hipertensi\u00f3n<\/strong>.<\/li>\n<li>Regenera todo el tubo<strong> digestivo<\/strong> desde el es\u00f3fago hasta el recto: <strong><em>Cuando se hierve<\/em> produce un <em>muc\u00edlago<\/em><\/strong> que, al ingerirlo, cubre sus paredes y mejora sus mucosas. Por ello:\n<ul>\n<li>Ayuda en casos de <strong>esofaguitis y gastritis<\/strong>.<\/li>\n<li>Al intestino, lo prepara para que los probi\u00f3ticos puedan anidar y, al enriquecer su flora, <strong>alivia <\/strong>tanto el<strong> estre\u00f1imiento <\/strong>como la diarrea.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<ol start=\"3\">\n<li>Es <strong>depurativa:<\/strong> Limpia el organismo, al absorber y ayudar a eliminar, de manera natural los \u00e1cidos biliares del intestino.<\/li>\n<li>Fortalece el <strong>sistema nervioso central: <\/strong>Desarrolla la<strong> memoria <\/strong>y la <strong>concentraci\u00f3n, <\/strong>ayuda a <strong>dormir bien. <\/strong>Previene las demencias, el alzheimer o el p\u00e1rkinson.<\/li>\n<li>Regula el <strong>metabolismo<\/strong>, de manera que, a quien lo necesita le ayuda a <strong>reducir <\/strong>los <strong>kilos <\/strong>de m\u00e1s<strong>, <\/strong>y a quien le hace falta le favorece que pueda<strong> aumentar<\/strong> peso.<\/li>\n<li><strong> Es diur\u00e9tica<\/strong>: Reduce la acumulaci\u00f3n de l\u00edquido en el cuerpo. En personas que sufren de hinchaz\u00f3n por retenci\u00f3n de l\u00edquidos o celulitis, les ayuda a eliminarlos y a <strong>disminuir el volumen<\/strong> del cuerpo en las zonas inflamadas.<\/li>\n<li>Fortalece y hace que mejore el aspecto de la<strong> piel<\/strong>, las<strong> u\u00f1as <\/strong>y el <strong>pelo <\/strong>y previene la calvicie.<\/li>\n<li>Evita la descalcificaci\u00f3n de los <strong>huesos<\/strong> y en la <strong>dentadura<\/strong>, evita la aparici\u00f3n de caries<strong>.<\/strong><\/li>\n<li>Ayuda a mejorar los<strong> m\u00fasculos y las articulaciones<\/strong>.<\/li>\n<li><strong>Previene el c\u00e1ncer<\/strong>: contiene\u00a0<em>lignanos<\/em>y\u00a0<em>fitoestr\u00f3genos<\/em>, dos sustancias que ayudan a disminuir aquellos c\u00e1nceres relacionados con las hormonas, como es el caso del c\u00e1ncer de mama.<\/li>\n<li>Ayuda a aumentar la <strong>fertilidad<\/strong>.<\/li>\n<li>En el <strong>embarazo<\/strong>, ayuda al buen desarrollo del feto y durante la\u00a0<strong>lactancia<\/strong>, favorece la producci\u00f3n de leche materna a la vez que aporta vitaminas y minerales.<\/li>\n<\/ol>\n<h3><span style=\"color: #ff0000;\"><span style=\"color: #ff9900;\">PINCHA AQU\u00cd PARA VER\u00a0NUESTRAS <\/span><span style=\"color: #339966;\"><strong style=\"color: #339966;\"><a style=\"color: #339966;\" href=\"https:\/\/blog.estudiodeyogacosta7.com\/?p=242\">RECETAS DE COCINA CON AVENA<\/a>\u00a0<\/strong><span style=\"color: #ff9900;\">PARA CUALQUIERA DE LAS COMIDAS<\/span><\/span><\/span><\/h3>\n<h3><strong>FUENTES:<\/strong><\/h3>\n<p><strong>Miquel Pros<\/strong>, charla: <strong>\u201cC\u00f3mo cura la avena: los beneficios del cereal m\u00e1s completo\u201d.<\/strong>\u00a0Link del video: \u00a0<a href=\"http:\/\/www.youtube.com\/watch?v=HEYVlpr8n9w\">http:\/\/www.youtube.com\/watch?v=HEYVlpr8n9w<\/a><\/p>\n<p><a href=\"http:\/\/www.natursan.net\/beneficios-y-propiedades-de-la-avena\">www.natursan.net\/beneficios-y-propiedades-de-la-avena<\/a><\/p>\n<p><a href=\"http:\/\/viviendosanos.com\/beneficios-de-la-avena\/\">viviendosanos.com\/beneficios-de-la-avena\/<\/a><\/p>\n<p><a href=\"http:\/\/enforma.salud180.com\/nutricion-y-ejercicio\/10-beneficios-de-la-avena\">enforma.salud180.com\/nutricion-y-ejercicio\/10-beneficios-de-la-avena<\/a><\/p>\n<p><a href=\"http:\/\/curartenaturalment.blogspot.com\">curartenaturalment.blogspot.com\u00a0<\/a><\/p>\n<p><a href=\"http:\/\/curartenaturalment.blogspot.com\">www.foody.es\/mundofoody\/tag\/avena-sin-gluten\/<\/a><\/p>\n<p><a href=\"http:\/\/purenature.es\/copos-de-avena-organica-sin-gluten\">purenature.es\/copos-de-avena-organica-sin-gluten<\/a><\/p>\n<p><a href=\"http:\/\/www.schaer.com\/es\/vida-sin-gluten\/lectura-sin-gluten\/avena-tras-la-huella-de-un-cereal-subestimado\">http:\/\/www.schaer.com\/es\/vida-sin-gluten\/lectura-sin-gluten\/avena-tras-la-huella-de-un-cereal-subestimado<\/a><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>La avena es un cereal muy nutritivo que adem\u00e1s, tiene importantes propiedades depurativas. 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