{"id":15883,"date":"2024-08-18T00:00:23","date_gmt":"2024-08-18T00:00:23","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15883"},"modified":"2024-08-18T16:14:42","modified_gmt":"2024-08-18T16:14:42","slug":"5-easy-ways-to-use-the-superfood-psyllium-husk","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/es\/5-easy-ways-to-use-the-superfood-psyllium-husk\/","title":{"rendered":"5 MANERAS F\u00c1CILES DE USAR LA C\u00c1SCARA DE PSYLLIUM DEL SUPERALIMENTO"},"content":{"rendered":"\n<p>\u00bfNecesitas m\u00e1s fibra en tu vida? En lugar de gastar dinero en suplementos, muchos de los cuales est\u00e1n cargados de aditivos artificiales, tome psyllium. Solo 1 cucharada de c\u00e1scara de psyllium contiene alrededor de 5 gramos de fibra. Piense en ello como un suplemento alimenticio integral.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.superfoodevolution.com\/images\/psyllium-husk.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Idealmente necesitamos alrededor de&nbsp;<a href=\"https:\/\/www.nutritionfoundation.org.nz\/nutrition-facts\/Nutrients\/carbohydrates\/fibre\" target=\"_blank\" rel=\"noreferrer noopener\">25 gramos a 30 gramos de fibra al d\u00eda,<\/a>\u00a1la mayor\u00eda de nosotros ni siquiera nos acercar\u00edamos! Entonces, si la lucha es real, tomar c\u00e1scara de psyllium diariamente es una soluci\u00f3n simple. \u00a1Tambi\u00e9n es una manera f\u00e1cil de evitar el estre\u00f1imiento! A continuaci\u00f3n se presentan 5 maneras de obtener m\u00e1s psyllium en usted.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pero primero, \u00bfqu\u00e9 es la c\u00e1scara de psyllium?<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/ej7xchbd7rp.exactdn.com\/wp-content\/uploads\/2020\/12\/psyllium_husk_fiber_benefits-1024x727.jpg?strip=all&amp;lossy=1&amp;ssl=1\" alt=\"\"\/><\/figure>\n\n\n\n<p>La c\u00e1scara de psyllium es una fibra soluble comestible y prebi\u00f3tica, quiz\u00e1s mejor conocida por sus capacidades de limpieza de colon. A menudo conocido como una fibra de carga, el psyllium es capaz de mantener hasta 16 veces su volumen seco en agua.<\/p>\n\n\n\n<p>Una vez ingerido, se expande, formando una masa similar a un gel al extraer agua del colon. Luego promueve la eliminaci\u00f3n f\u00e1cil y saludable al barrer los desechos del colon de manera m\u00e1s r\u00e1pida y eficiente.<\/p>\n\n\n\n<p>En comparaci\u00f3n con los laxantes qu\u00edmicos de venta libre, la c\u00e1scara de psyllium es &#8220;no formadora de h\u00e1bito&#8221; sin efectos secundarios conocidos. Los estudios tambi\u00e9n han demostrado que el psyllium es seguro, bien tolerado y mejora el control gluc\u00e9mico para las personas con diabetes. Doble feliz.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Abajo con agua \u2013 mucha agua<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cdn2.stylecraze.com\/wp-content\/uploads\/2018\/09\/Increases-Satiety.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Dado que la fibra en la c\u00e1scara de psyllium absorbe cargas de agua, aseg\u00farese de beber suficiente agua cuando tome c\u00e1scara de psyllium para que su tracto digestivo est\u00e9 \u00f3ptimamente hidratado. Simplemente agregue 1 cucharada de c\u00e1scara de psyllium a un vaso de agua, agua de coco o jugo. Tan f\u00e1cil como.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/www.ceres.co.nz\/wp-content\/uploads\/2018\/01\/CO-psyllium-husk-blog.jpg\" alt=\"psyllium husk water\" class=\"wp-image-7049\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">M\u00e9zclalo en tus batidos<\/h2>\n\n\n\n<p>Aumente el contenido nutricional de sus batidos agregando una cucharada de psyllium. Ni siquiera lo notar\u00e1s all\u00ed, pero tu cuerpo te lo agradecer\u00e1. Dale una vez a estas verduras con ch\u00eda y psyllium.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/www.ceres.co.nz\/wp-content\/uploads\/2016\/09\/CO-spinach-coconut-smoothie-blog.jpg\" alt=\"smoothie functional foods psyllium\" class=\"wp-image-6872\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">A\u00f1\u00e1dalo a tu avena<\/h2>\n\n\n\n<p>Dependiendo de c\u00f3mo tengas tu avena, digamos que haces 1 taza, eso es 10 gramos de fibra all\u00ed mismo. Agregue 1 cucharada de psyllium, que agrega alrededor de otros 5 gramos de fibra. Agregue 1 cucharada de semillas de ch\u00eda y aumentar\u00e1 el contenido de fibra otros 5 gramos. \u00a1Eso es un total de 20 gramos de fibra y ni siquiera son las 10 de la ma\u00f1ana! \u00bfQu\u00e9 tan f\u00e1cil fue eso?<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/www.ceres.co.nz\/wp-content\/uploads\/2018\/01\/CO-all-good-organics-full-email.jpg\" alt=\"psyllium husk oatmeal\" class=\"wp-image-7007\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Hornear con c\u00e1scara de psyllium<\/h2>\n\n\n\n<p>La c\u00e1scara de psyllium es un ingrediente popular en los panes. Probablemente sea conocido por su inclusi\u00f3n en la receta de&nbsp;<a href=\"https:\/\/www.mynewroots.org\/site\/2013\/02\/the-life-changing-loaf-of-bread\/\" target=\"_blank\" rel=\"noreferrer noopener\"><u>My New Roots Life Changing Loaf of Bread.<\/u>&nbsp;<\/a>Has o\u00eddo hablar de \u00e9l. Si no, aqu\u00ed est\u00e1 la receta.<\/p>\n\n\n\n<p>Olivia Scott, fundadora de&nbsp;The Raw Kitchen,a menudo usa c\u00e1scara de psyllium en sus recetas de pastel de queso crudo, ya que la c\u00e1scara de psyllium establecer\u00e1 su mezcla. Hicimos su&nbsp;pastel de queso de coco con \u00e9l aqu\u00ed,y es muy bueno.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Use c\u00e1scara de psyllium como espesante<\/h2>\n\n\n\n<p>La c\u00e1scara de psyllium tambi\u00e9n es un agente aglutinante econ\u00f3mico. Solo media cucharadita de c\u00e1scara de psyllium por porci\u00f3n ser\u00e1 suficiente para espesar sus recetas favoritas.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u00bfExiste tal cosa como demasiada c\u00e1scara de psyllium?<\/h2>\n\n\n\n<p>Su cuerpo le dir\u00e1 si est\u00e1 exagerando con el psyllium. Por lo general, comenzar\u00edas a sentirte bastante hinchado. Y si est\u00e1 tomando psyllium, \u00a1aseg\u00farese de beber mucha agua!<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/www.ceres.co.nz\/wp-content\/uploads\/2018\/01\/CO-psyllium-smoothie-blog.jpg\" alt=\"psyllium smoothies\" class=\"wp-image-7071\"\/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfNecesitas m\u00e1s fibra en tu vida? En lugar de gastar dinero en suplementos, muchos de los cuales est\u00e1n cargados de [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15884,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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