{"id":2389,"date":"2021-06-14T14:29:15","date_gmt":"2021-06-14T12:29:15","guid":{"rendered":"https:\/\/www.clu-you.com\/blog\/?p=2389"},"modified":"2022-06-22T04:36:07","modified_gmt":"2022-06-22T02:36:07","slug":"que-es-la-fibra-son-buenas-las-dietas-ricas-en-fibras","status":"publish","type":"post","link":"https:\/\/www.clu-you.com\/blog\/que-es-la-fibra-son-buenas-las-dietas-ricas-en-fibras\/?lang=es","title":{"rendered":"\u00bfQu\u00e9 es la fibra? \u00bfSon buenas las dietas ricas en fibras?"},"content":{"rendered":"Tiempo de lectura:<\/span> 3<\/span> minutos<\/span><\/span>\n

Para muchos, una dieta rica en fibra suena a una alimentaci\u00f3n sin placer ni gusto. La verdad es que no tiene que ser as\u00ed. Aqu\u00ed te contamos qu\u00e9 es la fibra, para qu\u00e9 la necesita el cuerpo y sus beneficios reales, y quiz\u00e1 te quedes con la idea de que es mucho m\u00e1s que una simple sustancia que incorporar a tu dieta para mejorar la consitpaci\u00f3n.<\/mark><\/p>\n\n\n\n

\u00bfQu\u00e9 son las fibras alimentarias?<\/mark><\/h2>\n\n\n\n


Las fibras alimentarias son fibras, andamios y sustancias de soporte de los alimentos vegetales, como las capas externas de los cereales o la pulpa de las frutas. Se trata en su mayor\u00eda de diversos hidratos de carbono no digeribles, es decir, largas cadenas de az\u00facar, que no son absorbidas por el organismo, sino que son metabolizadas s\u00f3lo parcialmente por las bacterias intestinales. Por lo tanto, no cuentan como macronutrientes y no aportan energ\u00eda.<\/span><\/p>\n\n\n\n

\u00bfFibra soluble o insoluble o?\u00a0<\/mark><\/h2>\n\n\n\n

Una de las caracter\u00edsticas m\u00e1s importantes de la fibra diet\u00e9tica es su interacci\u00f3n con el agua. Las fibras alimentarias solubles son las que aglutinan mucha agua y pueden hincharse, como los extractos de algas (carageen, agar) y de la pulpa de las frutas (pectina) o el muc\u00edlago de las semillas (goma de garrof\u00edn, linaza o psyllium). En cambio, los hidratos de carbono complejos, como la lignina (partes le\u00f1osas de las plantas), la celulosa (fibras de andamiaje de las frutas y verduras) y la hemicelulosa (sustancias presentes en los cereales integrales, las frutas y las verduras), son fibras alimentarias insolubles en agua.<\/mark><\/p>\n\n\n\n

\u00bfCu\u00e1les son los alimentos ricos en fibra?<\/mark><\/h2>\n\n\n\n

Se dice que la cantidad ideal de fibra es de 30g al d\u00eda. Los productos de grano o semilla no procesados, como el salvado de trigo, la linaza, las almendras y las legumbres, son especialmente ricos en fibra. El pan, el arroz, la pasta y el muesli en versi\u00f3n integral tambi\u00e9n contienen mucha fibra.<\/mark><\/p>\n\n\n\n

\u00bfQu\u00e9 papel desempe\u00f1a la fibra diet\u00e9tica en la salud?<\/mark><\/h2>\n\n\n\n

Los alimentos ricos en fibra tienen varios beneficios para la salud.<\/mark><\/p>\n\n\n\n

Contra la caries:<\/strong> Al masticar los alimentos fibrosos durante m\u00e1s tiempo (compara los cereales integrales con los copos de ma\u00edz), se produce m\u00e1s saliva, lo que reduce la caries.<\/mark><\/p>\n\n\n\n

Contra el sobrepeso<\/strong>: Si tienes que masticar m\u00e1s tiempo, ingieres menos energ\u00eda (calor\u00edas) hasta que se produce la sensaci\u00f3n de saciedad al cabo de unos 20 minutos. En el est\u00f3mago, las fibras te mantienen lleno a\u00fan m\u00e1s tiempo porque hacen que la pulpa de los alimentos sea m\u00e1s viscosa y la agrandan.<\/mark><\/p>\n\n\n\n

Contra el apetito voraz:<\/strong> las fibras alimentarias ralentizan la absorci\u00f3n de los hidratos de carbono en el intestino, por lo que el nivel de az\u00facar en la sangre aumenta de forma m\u00e1s lenta y uniforme. <\/mark>\u00a0<\/p>\n\n\n\n

Contra los problemas digestivos<\/strong>: Si eres estre\u00f1ida, o sufres de constipaci\u00f3n, la fibra te ayudar\u00e1 a que tu barriga vuelva a moverse. La fibra tambi\u00e9n favorece el crecimiento de bacterias beneficiosas para la salud en los intestinos y proporciona energ\u00eda a la pared intestinal. Evita una digesti\u00f3n pesada.<\/mark><\/p>\n\n\n\n

Contra otras enfermedades:\u00a0<\/strong>Una dieta rica en fibra reduce el riesgo de c\u00e1ncer de colon y ayuda a reducir el colesterol. Al influir en la colonizaci\u00f3n bacteriana del intestino, tambi\u00e9n refuerzan el sistema inmunitario relacionado con el intestino.<\/mark><\/p>\n\n\n\n

Conclusi\u00f3n<\/mark><\/h2>\n\n\n\n

Las fibras alimentarias son muy buenas para la salud y son el acompa\u00f1ante ideal en el proceso de p\u00e9rdida de peso, sin hacer que tu dieta sea mon\u00f3tona e ins\u00edpida. Est\u00e1n contenidos en una gran variedad de alimentos de origen vegetal, te mantienen saciado durante m\u00e1s tiempo y tambi\u00e9n mantienen tu digesti\u00f3n saludable. Pero no olvides beber siempre suficientes l\u00edquidos y caminar unos cuantos pasos m\u00e1s.<\/mark><\/p>\n\n\n

\n
\"Victoria
Sobre el autor<\/a><\/figcaption><\/figure>\n<\/div>","protected":false},"excerpt":{"rendered":"

Tiempo de lectura:<\/span> 3<\/span> minutos<\/span><\/span>Para muchos, una dieta rica en fibra suena a una alimentaci\u00f3n sin placer ni gusto. La verdad es que no tiene que ser as\u00ed. Aqu\u00ed te contamos qu\u00e9 es la fibra, para qu\u00e9 la necesita el cuerpo y sus beneficios reales, y quiz\u00e1 te quedes con la idea de que es mucho m\u00e1s que una […]<\/p>\n","protected":false},"author":4,"featured_media":2392,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[21],"tags":[],"class_list":["post-2389","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-balance-de-tu-cuerpo"],"yoast_head":"\n\u00bfQu\u00e9 es la fibra? \u00bfSon buenas las dietas ricas en fibras?\u00a0<\/title>\n<meta name=\"description\" content=\"\u00a0M\u00e1s que fomentar m\u00fasculos o ser un laxante casero.Te contamos qu\u00e9 es la fibra alimentaria, para qu\u00e9 la necesita tu cuerpo y cu\u00e1les son sus beneficios reales.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.clu-you.com\/blog\/que-es-la-fibra-son-buenas-las-dietas-ricas-en-fibras\/?lang=es\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00bfQu\u00e9 es la fibra? 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