{"id":8827,"date":"2020-08-20T16:54:49","date_gmt":"2020-08-20T19:54:49","guid":{"rendered":"https:\/\/site.redlearning.cl\/?p=8827"},"modified":"2020-08-21T15:47:10","modified_gmt":"2020-08-21T18:47:10","slug":"cinco-nutrientes-criticos-para-una-correcta-alimentacion-vegana","status":"publish","type":"post","link":"https:\/\/site.redlearning.cl\/?p=8827","title":{"rendered":"Cinco nutrientes cr\u00edticos para una correcta alimentaci\u00f3n vegana"},"content":{"rendered":"\n

Para llevar y promover una dieta vegana \u00f3ptimamente, es necesario saber de d\u00f3nde obtener las vitaminas y minerales clave. A continuaci\u00f3n, te mostramos cu\u00e1les son y en qu\u00e9 alimentos se encuentran.<\/h4>\n\n\n\n
\n
  • \"\"
    La vitamina B12 <\/strong>es necesaria para evitar anemias nutricionales y se requiere consumir a diario 2,4 microgramos. Se puede recurrir a cereales fortificados que ofrecen 2 ug por cada 100 gramos, a la levadura de cerveza (1ug\/100gramos) o a la leche de soja (0,6ug\/100g). Tambi\u00e9n, se recomienda tomar suplementos de B12<\/span>, ya que este elemento es esencial para el sistema nervioso y el metabolismo energ\u00e9tico.<\/figcaption><\/figure><\/li>
  • \"\"
    Vitamina D<\/strong>: es fundamental para la correcta absorci\u00f3n del calcio y el adecuado funcionamiento cardiovascular. Podemos obtenerla a trav\u00e9s de hongos expuestos a la luz solar, como las setas shitake, y de alimentos enriquecidos: leches vegetales, tofu o cereales para el desayuno. Adem\u00e1s, de la exposici\u00f3n al sol unos 15 minutos diariamente.<\/figcaption><\/figure><\/li>
  • \"\"
    Calcio:<\/strong> diariamente se recomienda ingerir 1 gramo de este mineral que contribuye al funcionamiento del sistema nervioso y muscular y a mantener huesos y dientes sanos. El calcio se puede obtener de semillas de amapola, pipas de girasol, las almendras o el repollo crespo.<\/figcaption><\/figure><\/li>
  • \"\"
    Zinc:<\/strong> es un mineral muy importante, necesario para la s\u00edntesis de prote\u00ednas, el crecimiento celular, el correcto funcionamiento del sistema inmune, para la gesti\u00f3n de la insulina, para la obtenci\u00f3n de una buena calidad sangu\u00ednea, etc. Podemos encontrarlo en legumbres y derivados<\/span>, cereales y f\u00e9culas, frutos grasos, frutos secos, semillas y sus cremas y verduras.<\/figcaption><\/figure><\/li>
  • \"\"
    Hierro:<\/strong> este mineral sirve para prevenir anemias ferrop\u00e9nicas y se puede obtener de la harina de soja, las lentejas o la quinoa.<\/figcaption><\/figure><\/li><\/ul><\/figure>\n\n\n\n

    La mayor\u00eda de los nutrientes vistos anteriormente, no se requieren en altas cantidades, pero no dejan de ser indispensables para que nuestro cuerpo pueda desarrollar correctamente todas sus funciones.<\/p>\n\n\n\n

    As\u00ed como hay un crecimiento en la poblaci\u00f3n vegana y vegetariana, tambi\u00e9n lo hay en el inter\u00e9s profesional en la nutrici\u00f3n vegetariana. Hace veinticinco a\u00f1os o m\u00e1s, los art\u00edculos sobre la literatura cient\u00edfica ten\u00edan temas que cuestionaban la idoneidad nutricional de las dietas vegetarianas. En cambio, hace m\u00e1s de dos d\u00e9cadas, el tema ha sido el uso de dietas vegetarianas en la prevenci\u00f3n y el tratamiento de enfermedades. Como se ha puesto de manifiesto, conocer nutrientes cr\u00edticos, formas de mejorar la biodisponibilidad, recomendaciones diarias, etc. permiten ayudar a los pacientes que eligen este tipo de alimentaci\u00f3n a llevarla a cabo con salud.<\/p>\n\n\n\n

    Te invitamos a perfeccionarte en esta materia con nuestro Curso Desaf\u00edos Actuales sobre Nutrici\u00f3n Vegana y Vegetariana.<\/p>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"

    Para llevar y promover una dieta vegana \u00f3ptimamente, es necesario saber de d\u00f3nde obtener las vitaminas y minerales clave. A continuaci\u00f3n, te mostramos cu\u00e1les son y en qu\u00e9 alimentos se encuentran. La mayor\u00eda de los nutrientes vistos anteriormente, no se requieren en altas cantidades, pero no dejan de ser indispensables para que nuestro cuerpo pueda […]<\/p>\n","protected":false},"author":10,"featured_media":8836,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"_joinchat":[],"footnotes":""},"categories":[61,88,10,86,1,84],"tags":[14,35,234],"class_list":["post-8827","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-comunidad","category-cultura","category-noticias","category-salud","category-sin-categoria","category-tendencias","tag-alimentacion","tag-alimentacion-saludable","tag-alimentacion-vegana"],"_links":{"self":[{"href":"https:\/\/site.redlearning.cl\/index.php?rest_route=\/wp\/v2\/posts\/8827","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/site.redlearning.cl\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/site.redlearning.cl\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/site.redlearning.cl\/index.php?rest_route=\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/site.redlearning.cl\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8827"}],"version-history":[{"count":5,"href":"https:\/\/site.redlearning.cl\/index.php?rest_route=\/wp\/v2\/posts\/8827\/revisions"}],"predecessor-version":[{"id":8847,"href":"https:\/\/site.redlearning.cl\/index.php?rest_route=\/wp\/v2\/posts\/8827\/revisions\/8847"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/site.redlearning.cl\/index.php?rest_route=\/wp\/v2\/media\/8836"}],"wp:attachment":[{"href":"https:\/\/site.redlearning.cl\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8827"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/site.redlearning.cl\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8827"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/site.redlearning.cl\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8827"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}