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El pan se ha considerado como una prohibición para cuando se quiere adelgazar. Pero no todo queda ahí, ya que se ha demostrado que la versión integral como la de centeno aporta muchos nutrientes esenciales para la salud . Así que por ello se insiste en la importancia de no excluir este alimento de la alimentación habitual.
Beneficios del pan de centeno De un color oscuro y textura esponjosa, el centeno es de los más usados para la elaboración de pan, gracias a que no cuenta con harinas refinadas y el índice glucémico es de los más bajos. Por ello el pan de centeno ofrece grandes virtudes para la salud .
Mejora el tránsito intestinal : la fibra es el nutriente más destacable, ya que aporta grandes beneficios para la salud. Entre ellos está el de mejorar el tránsito intestinal , minimizar la hipertensión y mantener los niveles de colesterol en óptimas condiciones. Incluso se recomienda para bajar de peso, ya que brinda un efecto saciante para evitar el temido picoteo.
Aporta energía : proporciona entre un 10 y 12% de proteínas de alto valor nutricional, siendo superior a la de la mayoría de los cereales. Asimismo, se destaca su alto contenido en lisina, aminoácido que suelen carecer los cereales.
Optimiza el rendimiento deportivo: al contar con vitaminas de complejo B y vitamina C se podrá conseguir un mayor rendimiento en el caso de practicar ejercicio y evitar la fatiga. Además, también tiene un porcentaje elevado de minerales, destacándose el fósforo, zinc, sodio, magnesio, potasio, hierro, calcio y selenio.
Mantiene niveles de azúcar estables : es rico en hidratos de carbono. Incluso el tipo de hidrato que posee es de índice glucémico bajo, lo cual lo hace ideal para aquellas personas diabéticas o deportistas, ayudando a mantener los niveles de azúcar estables .
Mejora la circulación : al contar con silíce, fibra y potasio resulta excelente para proteger la salud del corazón y algunas enfermedades cardiovasculares. Además, al ser rico en ácido linoleico, favorece la circulación de la sangre y elasticidad de los vasos sanguíneos.
Así que no hay duda que podríamos beneficiarnos si elegimos incluir este alimento a nuestra dieta , siempre y cuando sea de manera moderada. Por lo que empieza a realizar recetas con la que puedas acompañar con una deliciosa rebanada pan de centeno .
Erika
Licenciada en gastronomía por profesión y cocinera experimental por vocación. Con un estilo de vida saludable y responsable que va de la alimentación sana y el entrenamiento constante. Perfil de Linkedin