¿Conoce las propiedades de la yuca?

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De todas las alternativas que tenemos para añadir carbohidratos a nuestra dieta, la yuca es una de las opciones con más propiedades. Un alimento es ampliamente consumido en Brasil, por lo que es interesante conocer sus propiedades y beneficios .

¿Por qué variar los alimentos en nuestra dieta?

Hemos llegado a un punto en el que, cuando piensas en una dieta saludable , piensas en lechuga y pollo. No hay nada peor que comer de forma restringida. Es increíble cómo, incluso con tanta diversidad, a veces podemos inundar nuestros platos con sabores monótonos y neutros .

Probar nuevas formas de cocinar el mismo producto es un comienzo, pero la aventura continúa con el conocimiento de nuevos alimentos, cómo se pueden preparar y lo que aportan a nuestra dieta.

Yuca (mandioca): un descubrimiento

La yuca es un tubérculo cuyo origen se encuentra en el área tropical de América. Las condiciones ambientales necesarias para su crecimiento son principalmente calor y humedad, pero es inestable para adaptarse a otros climas. Su cultivo es de bajo impacto económico y puede crecer con escasez de agua.

La parte de la yuca que debemos comer son las raíces, como la zanahoria o la papa. Se consume de la misma manera que estos productos, que constituyen la base de nuestra dieta, pero la composición nutricional de la yuca es agradablemente diferente.

Composición nutricional de la yuca

La yuca, a diferencia del resto de los tubérculos con los que podemos compararla, contiene un 90% más de almidón y es muy pobre en proteínas y grasas, según un estudio publicado en Nigerian Journal of Science .

Mira también:   Alimentos ricos en magnesio para una dieta equilibrada

Por otro lado, aunque su aporte de vitamina C, calcio y algunas vitaminas del complejo B es interesante, la proporción de micronutrientes es bastante escasa.

Sin embargo, cabe mencionar que las hojas que emergen del tubérculo presentan una mayor proporción de proteínas, similares o incluso mayores que la soja. Tiene una concentración mínima de fibra y es una fuente de polifenoles y taninos (como la uva) que se destacan por su acción antioxidante.

Según la investigación realizada en Nigeria mencionada anteriormente, también tiene carbohidratos cianogénicos, es decir, su transformación da lugar a cianuro. Por lo tanto, si el consumo es crónico y se produce en el marco de una dieta deficiente en vitaminas y minerales puede causar desde neuropatía hasta intoxicación.

Que no cunda el pánico. Para que eso ocurra, deberíamos tener prácticamente una dieta basada en la mandioca y nada más. Y como ya hemos dicho, lo que queremos es dar variedad y nuevos sabores a nuestra dieta actual.

Propiedades de la yuca

Como ya hemos dicho, la yuca está compuesta principalmente de hidratos de carbono, por lo que es un alimento que aporta una gran cantidad de energía. Una gran parte del almidón es resistente, lo que puede compararse con la fibra dietética.

El almidón resistente beneficia el tránsito intestinal, produce saciedad , mejora las condiciones metabólicas y ayuda a perder peso. Una de las propiedades de la yuca está, por lo tanto, relacionada con el alivio de los problemas de estreñimiento.

La yuca no es un alimento de alta densidad nutricional, por lo que si queremos consumirla, debe estar dentro de una dieta variada que garantice vitaminas y minerales, así como proteínas de calidad que este tubérculo no tiene.

Mira también:   Batidos naturales de proteínas: 5 recetas

Otra utilidad de la yuca es que de este producto podemos obtener una farinácea, similar a la producida por la patata, libre de gluten . Por lo tanto, es un producto que puede diversificar la dieta de los pacientes celíacos.

¿Cómo podemos consumirlo?

Es un tubérculo mucho más denso en almidón que las patatas, lo que también lo hace más sabroso. Tiene un color blanco a amarillo, un sabor neutro, aunque puede ser más dulce si elegimos una variedad más rica en fructosa.

Debemos tener cuidado si notamos un sabor amargo porque indica un alto contenido de cianuro. Este tubérculo se cuece en menos de 30 minutos y puede consumirse cocido, al vapor, a la parrilla, al horno o frito, así como las patatas.

3 recetas de sopas frías para una comida ligera Cuando no hace tanto frío es más fácil cuidar la dieta y seguir una dieta sana y equilibrada. Las sopas frías son una gran opción. Leer más «

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