{"id":89393,"date":"2025-02-13T11:33:13","date_gmt":"2025-02-13T16:33:13","guid":{"rendered":"https:\/\/thecitizenfortheworld.com\/?p=89393"},"modified":"2025-02-13T11:33:13","modified_gmt":"2025-02-13T16:33:13","slug":"cuales-son-los-beneficios-de-comer-garbanzos","status":"publish","type":"post","link":"https:\/\/thecitizenfortheworld.com\/?p=89393","title":{"rendered":"\u00bfCu\u00e1les son los beneficios de comer garbanzos?"},"content":{"rendered":"<div id=\"fullBleedHeaderContent\">\n<header class=\"css-1v92lnv e3rgvcb0\">\n<div class=\"css-o54j0g\">\n<div class=\"css-6wg1ol\">\n<div class=\"css-1sojcmr ehdk2mb0\">\n<p id=\"link-3fb92b24\" class=\"css-185ahps e1h9rw200\" data-testid=\"headline\"><span style=\"font-size: 16px;\">Las prote\u00ednas que aportan estas leguminosas la hacen una alternativa saludable si quieres incorporar m\u00e1s plantas a tu dieta<\/span><\/p>\n<p data-testid=\"headline\"><img decoding=\"async\" src=\"https:\/\/static01.nyt.com\/images\/2025\/02\/04\/espanol\/WELL-HEALTHY-CHICKPEAS1-ES-copy1\/WELL-HEALTHY-CHICKPEAS1-articleLarge.jpg?quality=75&amp;auto=webp&amp;disable=upscale\" alt=\"Una cuadr\u00edcula de im\u00e1genes de garbanzos individuales en diversas fases de pelado, sobre un fondo gris.\" \/><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/header>\n<\/div>\n<section class=\"meteredContent css-1r7ky0e\">\n<div class=\"css-s99gbd StoryBodyCompanionColumn\" data-testid=\"companionColumn-1\">\n<div class=\"css-53u6y8\">\n<h1 id=\"link-1c305258\" class=\"css-1u37br4 eoo0vm40\">Son una buena fuente de prote\u00ednas vegetales<\/h1>\n<p class=\"css-at9mc1 evys1bk0\">Una taza de garbanzos contiene\u00a0<a class=\"css-yywogo\" title=\"\" href=\"https:\/\/fdc.nal.usda.gov\/food-details\/173757\/nutrients\" target=\"_blank\" rel=\"noopener noreferrer\">14,5 gramos de prote\u00ednas<\/a>, alrededor del 20 por ciento de la\u00a0<a class=\"css-yywogo\" title=\"\" href=\"https:\/\/www.nytimes.com\/2023\/11\/30\/well\/eat\/protein-age.html\">cantidad diaria recomendada<\/a>\u00a0para un adulto de unos 84 kilos. La prote\u00edna es el principal componente de nuestros m\u00fasculos, tejidos, anticuerpos antivirus y mucho m\u00e1s.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">Los expertos destacan cada vez m\u00e1s la importancia de incorporar fuentes vegetales de prote\u00ednas a la dieta. Quien come m\u00e1s alimentos de origen vegetal y menos carnes rojas y procesadas suele tener tasas m\u00e1s bajas de\u00a0<a class=\"css-yywogo\" title=\"\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6658814\/\" target=\"_blank\" rel=\"noopener noreferrer\">enfermedades cardiovasculares<\/a>,\u00a0<a class=\"css-yywogo\" title=\"\" href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/obr.13901\" target=\"_blank\" rel=\"noopener noreferrer\">obesidad<\/a>,\u00a0<a class=\"css-yywogo\" title=\"\" href=\"https:\/\/journals.lww.com\/jhypertension\/abstract\/2021\/01000\/the_effect_of_plant_based_dietary_patterns_on.4.aspx\" target=\"_blank\" rel=\"noopener noreferrer\">hipertensi\u00f3n<\/a>\u00a0y otras afecciones cr\u00f3nicas. Recientemente, un comit\u00e9 de\u00a0<a class=\"css-yywogo\" title=\"\" href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2024-12\/Part%20E.%20Chapter%201_Overarching%20Advice_FINAL_508.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">destacados expertos en nutrici\u00f3n recomend\u00f3<\/a>\u00a0que la pr\u00f3xima versi\u00f3n de las Gu\u00edas Alimentarias para los estadounidenses incluyera este tipo de legumbres en la misma categor\u00eda que la carne, para animar a la gente a comer m\u00e1s.<\/p>\n<h2 id=\"link-33b2df9f\" class=\"css-1u37br4 eoo0vm40\">Su fibra ayuda a mantener a raya el colesterol<\/h2>\n<p class=\"css-at9mc1 evys1bk0\">Los garbanzos tienen algo de lo que carecen las fuentes de prote\u00ednas de origen animal: fibra. Una taza de garbanzos contiene 12,5 gramos, aproximadamente la mitad de la\u00a0<a class=\"css-yywogo\" title=\"\" href=\"https:\/\/www.cdc.gov\/diabetes\/healthy-eating\/fiber-helps-diabetes.html#:~:text=How%20to%20add%20more%20fiber,oatmeal%20with%20nuts%20and%20berries.\" target=\"_blank\" rel=\"noopener noreferrer\">cantidad diaria recomendada<\/a>.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">Entre sus\u00a0<a class=\"css-yywogo\" title=\"\" href=\"https:\/\/www.nytimes.com\/2023\/08\/14\/well\/eat\/fiber-diet.html\">numerosos beneficios para la salud<\/a>, la fibra puede ayudar a reducir\u00a0<a class=\"css-yywogo\" title=\"\" href=\"https:\/\/www.nytimes.com\/es\/2024\/02\/26\/espanol\/colesterol-niveles.html\">el colesterol LDL<\/a> (de lipoprote\u00ednas de baja densidad), la forma \u201cmala\u201d de colesterol que puede acumularse en las arterias, aumentando el riesgo de infarto de miocardio y accidente cerebrovascular. La fibra soluble, que abunda en los garbanzos, crea una capa gelatinosa en el intestino, explic\u00f3 Julia Zumpano, dietista del Centro de Nutrici\u00f3n Humana de la Cl\u00ednica Cleveland. El gel atrapa la bilis, una sustancia que nuestro h\u00edgado produce a partir del colesterol para ayudar a digerir la grasa, e impide que el cuerpo la reabsorba. \u201cReduce de forma natural el colesterol del organismo\u201d, dijo Zumpano.<\/p>\n<\/div>\n<\/div>\n<div class=\"css-s99gbd StoryBodyCompanionColumn\" data-testid=\"companionColumn-2\">\n<div class=\"css-53u6y8\">\n<p class=\"css-at9mc1 evys1bk0\">Un estudio de 2012 publicado en\u00a0<a class=\"css-yywogo\" title=\"\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22916805\/\" target=\"_blank\" rel=\"noopener noreferrer\">The British Journal of Nutrition<\/a>\u00a0dividi\u00f3 a los adultos mayores en dos grupos, uno que incorporaba dos raciones diarias de alubias, garbanzos, lentejas o guisantes y otro que segu\u00eda su dieta normal. Al cabo de dos meses, los grupos intercambiaron sus dietas durante otros dos meses. Los participantes que siguieron el plan de alimentaci\u00f3n basado en legumbres experimentaron un descenso aproximado del 8 por ciento tanto en el colesterol total como en el colesterol LDL, en relaci\u00f3n con los que siguieron la dieta normal.<\/p>\n<h2 id=\"link-1285ddea\" class=\"css-1u37br4 eoo0vm40\">Contienen vitaminas y minerales clave<\/h2>\n<p class=\"css-at9mc1 evys1bk0\">Los garbanzos son ricos en hierro, un\u00a0<a class=\"css-yywogo\" title=\"\" href=\"https:\/\/www.nytimes.com\/es\/2023\/11\/09\/espanol\/anemia-hierro-tratamientos.html\">mineral que el cuerpo necesita<\/a>\u00a0para transportar ox\u00edgeno. Una taza de garbanzos contiene cerca del 60 por ciento de las\u00a0<a class=\"css-yywogo\" title=\"\" href=\"https:\/\/ods.od.nih.gov\/factsheets\/Iron-HealthProfessional\/\" target=\"_blank\" rel=\"noopener noreferrer\">cantidades diarias recomendadas<\/a>\u00a0para los hombres adultos y las mujeres posmenop\u00e1usicas, y cerca del 25 por ciento para las mujeres menstruantes.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">El organismo absorbe con menos facilidad el hierro de origen vegetal que el procedente de la carne, dijo Emily Ho, profesora de nutrici\u00f3n de la Facultad de Salud y directora del Instituto Linus Pauling de la Universidad Estatal de Oreg\u00f3n. Incluir mucha\u00a0<a class=\"css-yywogo\" title=\"\" href=\"https:\/\/www.nytimes.com\/es\/2025\/01\/14\/espanol\/que-tan-saludables-son-los-citricos.html\">vitamina C<\/a>\u00a0en tu dieta puede ayudarte a absorber m\u00e1s hierro, dijo Ho.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">Los garbanzos tambi\u00e9n tienen un alto contenido en folato, una vitamina B importante para la replicaci\u00f3n celular. Todo el mundo necesita folato, pero es especialmente importante durante el embarazo, para favorecer el r\u00e1pido crecimiento del feto, dijo Ho. Una taza de garbanzos contiene el 47 por ciento de la\u00a0<a class=\"css-yywogo\" title=\"\" href=\"https:\/\/ods.od.nih.gov\/factsheets\/Folate-HealthProfessional\/\" target=\"_blank\" rel=\"noopener noreferrer\">cantidad recomendada<\/a>\u00a0de folato para las mujeres embarazadas, y alrededor del 70 por ciento para los dem\u00e1s.<\/p>\n<h2 id=\"link-1ffa3a89\" class=\"css-1u37br4 eoo0vm40\">\u00bfListo para comer?<\/h2>\n<p class=\"css-at9mc1 evys1bk0\">Los garbanzos y muchos otros alimentos vegetales son fuentes \u201cincompletas\u201d de prote\u00ednas, lo que significa que tienen un contenido relativamente bajo de al menos uno de los amino\u00e1cidos esenciales que se combinan para formar prote\u00ednas en tu organismo. Afortunadamente, si combinas los garbanzos con cereales \u2014sobre todo integrales\u2014, los dos alimentos se complementan para proporcionarte la cantidad suficiente de todos los amino\u00e1cidos que necesitas, dijo Henry Thompson, profesor de la Facultad de Ciencias Agrarias y director del Laboratorio de Prevenci\u00f3n del C\u00e1ncer de la Universidad Estatal de Colorado. Sugiri\u00f3 comer guiso de garbanzos con una rebanada de pan integral crujiente o untar hummus en una tortilla integral.<\/p>\n<\/div>\n<p><em>(Con informaci\u00f3n de <span class=\"css-14fe1uy e1z0qqy90\">The New York Times.)<\/span><\/em><\/p>\n<\/div>\n<\/section>\n","protected":false},"excerpt":{"rendered":"<p>Las prote\u00ednas que aportan estas leguminosas la hacen una alternativa saludable si quieres incorporar m\u00e1s plantas a tu dieta Son una buena fuente de prote\u00ednas vegetales Una taza de garbanzos contiene\u00a014,5 gramos de prote\u00ednas, alrededor del 20 por ciento de la\u00a0cantidad diaria recomendada\u00a0para un adulto de unos 84 kilos. La prote\u00edna es el principal componente [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":89394,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_mi_skip_tracking":false},"categories":[6],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u00bfCu\u00e1les son los beneficios de comer garbanzos? - The citizen for the world<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/thecitizenfortheworld.com\/?p=89393\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00bfCu\u00e1les son los beneficios de comer garbanzos? - The citizen for the world\" \/>\n<meta property=\"og:description\" content=\"Las prote\u00ednas que aportan estas leguminosas la hacen una alternativa saludable si quieres incorporar m\u00e1s plantas a tu dieta Son una buena fuente de prote\u00ednas vegetales Una taza de garbanzos contiene\u00a014,5 gramos de prote\u00ednas, alrededor del 20 por ciento de la\u00a0cantidad diaria recomendada\u00a0para un adulto de unos 84 kilos. 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