Más lentejas y menos baguettes es lo que dicta la dieta de las lentejas proveniente de España para las personas con problemas de sobrepeso, donde no importa la cantidad de las calorías sino la calidad de estas y como se digieren en el organismo.
Legumbres, cereales integrales, frutas, carnes magras y lácteos desnatados son la clave para que te nutras adecuadamente y el metabolismo no tenga que procesar los productos artificiales ricos en harinas refinadas y azúcares para no recuperar los kilos perdidos y nutrir tu cuerpo.
Esta dieta ha sido divulgada en la revista “New England Journal of Medicine”, donde se enfatiza que el error más común a la hora de hacer dieta es el conteo excesivo – obsesivo de calorías, aquí lo que cuenta es que esas calorías que son necesarias para la salud sean de calidad y nutritivas.
¿Por qué?, muy fácil, estas son energía para tu cuerpo y así quemas esas calorías benéficas en tu sistema, que además no se desgastará quemando las prohibidas que incluyen lo refinado y procesado. Productos como las lentejas tardan bastante tiempo en convertirse en glucosa una vez ingeridos, por lo que se considera que su índice glucémico es bajo.
El nutriólogo Alfredo Martínez de la Universidad de Navarra explica que las proteínas son esenciales para bajar de peso, pues estas ayudan y aportan energía, mientras que la reducción de los productos con alto índice glucémico ayuda a adelgazar considerablemente.
Esta es una dieta basada en el consumo de lentejas que te ayudara a adelgazar esos kilos que tienes de mas, también mejorara tu sistema digestivo ayudándote a combatir el trastorno del estreñimiento y a aumentar notablemente la cantidad de glóbulos rojos en tu sangre.
Si la realizas en forma estricta te permitirá adelgazar alrededor de 2 kilos en 1 semana. Para ponerla en practica tendrás que contar con un estado de salud sano, saborizar tus infusiones con edulcorante, beber la mayor cantidad de agua posible y condimentar tus comida con sal, hiervas y aceite.
Menú diario:
Desayuno: 1 infusión y 2 tostadas de pan untadas con queso o mermelada light.
Media mañana: 1 yogurt descremado.
Almuerzo: 1 poción de carne o pescado, 1 porción de ensalada de lentejas y 2 verduras a elección y 1 fruta.
Media tarde: 1 vaso de zumo de frutas cítricas.
Merienda: 1 infusión y 2 tostadas de pan untadas con queso o mermelada light.
Cena: 1 plato hondo de salpicón de pollo con verduras a elección y lentejas y 1 fruta.
Antes de acostarte: 1 taza de te de boldo o manzanilla.
—SOPA DE LENTEJAS—
INGREDIENTES:
1 tazas de lentejas crudas
½ cebolla picada
2 ajos picados
3 tomates picados o tomate enlatado
8 tazas de agua o la necesaria
2 ramitas de apio picada en cuadritos
½ taza de cilantro picado o al gusto
1 zanahoria picada en cuadritos
2 papas rojas picada en cuadritos
1 calabacita picada en cuadritos
1 cucharada de sazonador vegetariano (mirar album, «Comidas y Sutitutos»)
1 cucharada de sazonador italiano (italian seasoning)
PROCEDIMIENTO:
* cocine las lentejas en 4 tazas de agua con una ramita
de laurel, y ½ cucharadita de sal.
* En una olla rocie aceite aerosol y sofreír el ajo y la cebolla hasta que estén trasparentes.
* Agregar el tomate y segir cocinando hasta que este blandito.
* Aplastar los tomates con un moledor de frijoles hasta que queden bien molidos.
* Agregar el agua restante junto con el sazonador y dejar hervir.
* Incorpore todos los vegetales, dejando quese cocinen por unos 3 a 5 minutos mas.
* incorpore las lentejas ya cocinas.
* Añada el sazonador italiano y apague el fuego.
* sirva una porcion en un plato hondo y decore con un poco de cilantro picado.
* La puede acompañar con arroz integral.
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