{"id":20015,"date":"2021-12-07T14:36:17","date_gmt":"2021-12-07T14:36:17","guid":{"rendered":"https:\/\/www.canons.es\/que-ceno-hoy-cena-equilibrada-y-saludable\/"},"modified":"2026-02-18T10:35:46","modified_gmt":"2026-02-18T08:35:46","slug":"que-ceno-hoy-cena-equilibrada-y-saludable","status":"publish","type":"post","link":"https:\/\/www.canons.es\/ru\/que-ceno-hoy-cena-equilibrada-y-saludable\/","title":{"rendered":"\u00bfQu\u00e9 ceno hoy? Cena equilibrada y saludable"},"content":{"rendered":"<div class=\"wpb-content-wrapper\">\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-left kksr-valign-top\"\n    data-payload='{&quot;align&quot;:&quot;left&quot;,&quot;id&quot;:&quot;20015&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;top&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;0&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;0&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;Eval\u00faa este art\u00edculo&quot;,&quot;legend&quot;:&quot;0\\\/5 - (0 \u0433\u043e\u043b\u043e\u0441\u043e\u0432)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;\u00bfQu\u00e9 ceno hoy? Cena equilibrada y saludable&quot;,&quot;width&quot;:&quot;0&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 0px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 19.2px;\">\n            <span class=\"kksr-muted\">Eval\u00faa este art\u00edculo<\/span>\n    <\/div>\n    <\/div>\n<p>[vc_row css_animation=&#187;&#187; row_type=&#187;row&#187; use_row_as_full_screen_section=&#187;no&#187; type=&#187;full_width&#187; angled_section=&#187;no&#187; text_align=&#187;left&#187; background_image_as_pattern=&#187;without_pattern&#187;][vc_column][vc_column_text]Para empezar, lo ideal es que haya productos de proximidad y de temporada, siendo una cena ligera pero equilibrada.<\/p>\n<p>Podr\u00edamos basarnos en el <strong>M\u00e9todo de Plato o Plato de Harvard <\/strong>para saber la composici\u00f3n de nuestra cena. Este m\u00e9todo se basa en las proporciones de los distintos alimentos que deber\u00edamos incluir en nuestra ingesta principal, recomendando al menos un 50% de <u>vegetales<\/u>, un 25% de alimentos fuentes de <u>prote\u00edna<\/u> y el 25% restante alimentos ricos en <u>carbohidratos<\/u>.[\/vc_column_text][vc_empty_space][vc_column_text]<\/p>\n<ul>\n<li><strong>Vegetales<\/strong>: se trata de comer cualquier verdura y hortaliza. Recomendamos combinar vegetales cocinados y vegetales en crudo. Las formas de cocci\u00f3n recomendadas son: hervido, papillote, al vapor, horno, plancha, salteado, wok, y hasta alg\u00fan guiso y estofado con poca cantidad de Aconsejamos consumir 1 raci\u00f3n diaria de vegetales no cocinados.<\/li>\n<li><strong>Alimentos proteicos<\/strong>: carne, pescado, huevos, legumbre, tofu, tempeh, seit\u00e1n, soja, heura<\/li>\n<li><strong>Grasas saludables<\/strong>: aceite de oliva virgen extra, aguacate, frutos secos crudoso tostados (en crema o enteros), semillas y<\/li>\n<li><strong>Almidones y farin\u00e1ceos\/carbohidratos<\/strong>: tub\u00e9rculos (patata, boniato, yuca\u2026), cereales integrales (arroz, trigo, quinoa, trigo sarraceno, mijo, ma\u00edz\u2026), legumbres y derivados de<\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_empty_space][vc_column_text]Entonces, <strong>\u00bfpodemos tomar carbohidratos por la noche? \u00a1S\u00ed! <\/strong>Siempre que sean de buena calidad y gestionando las cantidades en funci\u00f3n de nuestras caracter\u00edsticas personales: sexo, edad, actividad f\u00edsica, patolog\u00edas\u2026etc. Puedes perder peso igualmente, \u00a1Comprobado!<\/p>\n<p>Tambi\u00e9n, a no ser que realices ejercicio f\u00edsico de intensidad moderada-alta por la tarde noche o la ma\u00f1ana\u00a0 siguiente, puedes cambiar la\u00a0 cantidad de carbohidratos por\u00a0 grasas saludables.[\/vc_column_text][vc_empty_space][vc_column_text]Adem\u00e1s, debemos tener en cuenta que una cena completa es aquella que incluya al menos verduras u hortalizas y prote\u00ednas. Deber\u00edamos acompa\u00f1arla de alguna fuente de grasas saludables o de alimentos ricos en almidones. Pero evitando as\u00ed que la base del plato sea los almidones, solo acompa\u00f1ando nuestro plato con una peque\u00f1a cantidad, (en caso de que sea necesario).[\/vc_column_text][vc_empty_space][vc_column_text]Tambi\u00e9n podemos incluir <strong>alimentos <\/strong>que ayuden a la <strong>s\u00edntesis de melatonina <\/strong>para facilitar la conciliaci\u00f3n y calidad del sue\u00f1o. Como, por ejemplo:<\/p>\n<ul>\n<li><strong>Alimentos ricos en <u>tript\u00f3fano<\/u>:<\/strong> legumbres y cereales integrales (soja, avena, arroz integral, garbanzo), fruta (el pl\u00e1tano sobretodo), huevo, carnes blancas, pescado azul, leche, frutos secos y semillas (s\u00e9samo, pipas de calabaza y pipas de girasol),<\/li>\n<li><strong>Alimentos ricos en <u>Magnesio<\/u>:<\/strong> legumbres y cereales integrales, verduras de hoja verde, frutos secos y semillas.<\/li>\n<li><strong>Alimentos ricos en <u>vitamina B6<\/u>:<\/strong> pescado, carne, legumbres, cereales integrales, huevo, frutos secos y semillas.<\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row]<\/p>\n<\/div><!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>[vc_row css_animation=&#187;&#187; row_type=&#187;row&#187; use_row_as_full_screen_section=&#187;no&#187; type=&#187;full_width&#187; angled_section=&#187;no&#187; text_align=&#187;left&#187; background_image_as_pattern=&#187;without_pattern&#187;][vc_column][vc_column_text]Para empezar, lo ideal es que haya productos de proximidad y de temporada, siendo una cena ligera pero equilibrada. Podr\u00edamos basarnos en el M\u00e9todo de Plato o Plato de Harvard para saber la composici\u00f3n de nuestra cena. Este&#8230;<!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt --><\/p>\n","protected":false},"author":25,"featured_media":20010,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[683],"tags":[873,874],"class_list":["post-20015","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dietista-nutricionista-barcelona-ca-ru","tag-dieta-ru","tag-dietetica-y-nutricion-2-ru"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.9 (Yoast SEO v27.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>\u00bfQu\u00e9 ceno hoy? 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