Libro de recetas latinoamericanas “ligeras” propone una Navidad sin “excesos”
Como cada año, la Navidad se traduce en comidas familiares llenas de grasas saturadas, pero ya son muchas las personas que evitan “excesos” con apuestas más saludables, lo que a su vez crea “tradiciones más saludables”, asegura una experta en aligerar las digestiones, la cocinera venezolana Johana Clavel.
“Yucas ligeras de pollo y vegetarianas, ensalada navideña, pernil de pollo, y de postre, una rosca navideña o ‘muffins’ de torta negra con frutas” es el menú navideño ligero que propone Clavel.
“Podemos rescatar los sabores con los que crecimos y transformarlos en una versión nutritiva y saludable. No por eso vamos a dejar de comer nuestras comidas típicas”, señala Clavel a Efe en una entrevista.
En su nuevo libro “Cocina latina ligera”, editado por Vintage Español y con el subtítulo de “Recetas y consejos para una vida más saludable”, la chef propone esta variante para que cueste menos abrocharse el cinturón después de las fiestas.
El libro, que se presenta este domingo en la librería Books & Books de Coral Gables, ciudad aledaña a Miami, muestra más de 170 recetas latinoamericanas, con las que Clavel sustituye los ingredientes poco sanos para aligerar los platos.
La venezolana, actualmente una cocinera profesional, afirma que una alimentación más saludable le cambió la vida, “literalmente”.
A los 18 años, Clavel sufrió un síncope y los médicos le diagnosticaron prolapso en la válvula mitral del corazón, una enfermedad que le impediría hacer vida normal.
“Decidí cambiar mi estilo de vida y comenzar a cuidarme, y gracias a eso ahora puedo participar en carreras de diez kilómetros”, aseguró.
Por su parte, expertos de la Academia de Nutrición y Dietética estadounidense afirman que la clave durante estas fiestas está en “no saltarse comidas, seguir la rutina diaria, medir y balancear las porciones que comeremos”.
“Durante estas fechas se suele aumentar dos o tres libras de peso, pero el problema es que, una vez que se ganan, ya no se pierden, y con el paso de las años y las celebraciones esto afecta a nuestra salud”, comenta a Efe Amy Kimberlain, portavoz de esta Academia y especialista en medios.
Según un estudio presentado en septiembre por la organización Trust for America’s Health (TFAH), en la actualidad una de cada tres personas en los Estados Unidos padece sobrepeso u obesidad, uno de los principales problemas de la sociedad estadounidense.
La investigación, que utiliza los más recientes datos disponibles (2016) de la Encuesta Nacional de Salud y Nutrición del Centro de Control de Enfermedades (CDC), demuestra que la obesidad adulta aumentó en un 70 % y la infantil creció un 85 % en el país desde 1988.
Además, en 2017 la Organización Mundial de la Salud calificó este trastorno como “epidemia global”, y advirtió de que al menos 2,8 millones de personas mueren cada año en el mundo por sobrepeso u obesidad.
Por ello, Clavel aconseja sustituir estas navidades los azúcares refinados y cambiar el aceite vegetal por aceite de oliva, ya que estos ingredientes, en ocasiones, “pueden causar enfermedades cardiovasculares, adicción e incluso depresión”.
En 2018, las bebidas azucaradas representaron el 62 % de todas las ventas del año de bebidas para niños, que alcanzaron los 2.200 millones de dólares, según un informe del Centro Rudd para Políticas Alimenticias y Obesidad de la Universidad de Connecticut.
La cocinera venezolana pide “un cambio radical” en las escuelas, donde se debe implementar “una regulación para que la publicidad advierta de las consecuencias que pueden causar estos alimentos a nuestra salud”.
CONTRA LOS ULTRAPROCESADOS
Cada vez más gente aboga por eliminar los productos ultraprocesados de las dietas, y al igual que Clavel, no son pocas las voces que se alzan a nivel mundial con el afán de demostrar que comer de forma adecuada “no es un moda”.
Una de estas voces es la del nutricionista español Carlos Ríos, creador del movimiento “Realfooding” y que ya tiene más de 1,3 millones de seguidores en Instagram.
Este joven malagueño fomenta una alimentación basada en “comida real” y defiende eliminar todos aquellos ultraprocesados, altos en azúcares añadidos y grasas saturadas perjudiciales para la salud, así como puntualiza la importancia que tienen los nutricionistas para enseñar a comer.
Una recomendación con la que también coincide la Academia de Nutrición y Dietética, que fue fundada en Cleveland, Ohio, en 1917, y cuya labor es “enseñar a las personas cómo comer menos productos ultraprocesados”.
“Necesitamos cambios en la industria, pero también debemos limitar como consumidores la compra de estos productos. Debemos darnos cuenta de lo que estamos adquiriendo, porque si compramos, la industria continúa produciendo”, advirtió Kimberlain.
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