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Imagen: cookforyourlife
Las lectinas son proteínas vegetales que unen a los azúcares y se adhieren a las membranas celulares , lo podrían ser una fuente oculta de aumento de peso y problemas de salud, si es que no se lleva una alimentación saludable. De hecho, las lectinas se encuentran presentes en la mayoría de alimentos vegetales y es posible que muchas de ellas sean proinflamatorias, neurotóxicas, inmunotóxicas y citotóxicas. Sin embargo, sería un problema el recomendar una dieta libre de lectina, ya que la mayoría de ellos son de origen vegetal que idealmente deben estar presente en la mayor parte de la alimentación. Por ello habría que seguir ciertas recomendaciones para que funcione de manera correcta.
Recomendaciones Los alimentos con altos niveles en lectinas habría que ingerirlos con moderación y, cuando lo hagamos, asegurarnos de cocinarlos de manera adecuada . Investigaciones demuestran que el germinar, remojar, fermentar y cocinar alimentos altos en lectina, podría reducir drásticamente su contenido. Las lectinas de origen vegetal se neutralizan con mayor eficacia cuando se cocinan en una olla a presión, ya que este utensilio de cocina podría ser una excelente opción. De igual forma, evita cocinar a fuego lento, porque esto aumenta el contenido de lectina debido a las bajas temperaturas utilizadas.
El consumo de los siguientes alimentos deberán ser con moderación. Dentro de ellos están las frutas y los vegetales de la familia de la solanáceas, tales como las patatas, las berenjenas, los pimientos, los tomates y las bayas de goji. También están los cereales, las legumbres (semillas en vaina como guisantes, judías o garbanzos) y los frutos de la familia de las cucurbitáceas como la calabaza y el calabacín.
Los alimentos de origen vegetal que pueden comerse sin restricciones debido a las lectina seguras son los espárragos , el ajo, el apio, los champiñones y las cebollas . Otras excelentes opciones podrían ser los tubérculos cocidos como la yuca, el ñame y las batatas dulces, todos los vegetales de hojas verdes, el aguacate y las aceitunas.
Ahora bien, si tienes algún problema de salud en el que las lectinas estén involucradas, sería prudente evitar los siguientes alimentos como la carne de animales alimentados con maíz, el maíz , la leche con caseína A1, los productos de soja sin fermentar, los cacahuates/maní y los anacardos. Otra forma de minimizar la cantidad de lectina es quitando la piel y las semillas de frutas y vegetales , ya que en ellos tienden a alojar una cantidad considerable de lectina.
Así que la clave es identificar las causantes más perjudiciales y evitarlas para poder asegurar que los alimentos con altos niveles de lectina sean viables . De igual forma, no dejes de acudir con tu médico para que pueda asesorarte mejor.
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