{"id":3248,"date":"2024-07-19T13:20:27","date_gmt":"2024-07-19T13:20:27","guid":{"rendered":"https:\/\/www.lifepronutrition.com\/blog\/?p=3248"},"modified":"2024-08-07T11:04:46","modified_gmt":"2024-08-07T11:04:46","slug":"las-propiedades-de-las-semillas-de-calabaza-y-girasol-descubre-sus-beneficios","status":"publish","type":"post","link":"https:\/\/www.lifepronutrition.com\/blog\/general\/las-propiedades-de-las-semillas-de-calabaza-y-girasol-descubre-sus-beneficios\/","title":{"rendered":"Las propiedades de las semillas de calabaza y girasol. Descubre sus beneficios"},"content":{"rendered":"<p>Las <strong>semillas<\/strong>, com\u00fanmente consideradas como un snack, son una fuente de grasas saludables y otros nutrientes beneficiosos para el organismo. En este post, te contamos los beneficios y propiedades de las semillas de <strong>calabaza y de girasol.<\/strong> Como resultado de su perfil nutricional, son una opci\u00f3n muy interesante para incluir como parte de tu alimentaci\u00f3n obteniendo un<a href=\"https:\/\/www.lifepronutrition.com\/es\/#d1f4\/fullscreen\/m=and&amp;q=muesli\"> extra de vitaminas, minerales e incluso prote\u00edn<\/a>a.<\/p>\n<h2>Las semillas de calabaza:<\/h2>\n<p>Las semillas de calabaza, como su nombre indica, se obtienen de la calabaza. Las calabazas tienen origen en Am\u00e9rica del Norte. Las semillas de calabaza, tienen un caracter\u00edstico color verde, un tama\u00f1o mayor a las de girasol y son planas. Est\u00e1n recubiertas por una c\u00e1scara blanca no comestible.<\/p>\n<h4><strong>Sus propiedades:<\/strong><\/h4>\n<p>Las semillas de calabaza son una excelente fuente de prote\u00ednas, grasas saludables, vitaminas y minerales:<\/p>\n<ul>\n<li><strong>Fuente de grasas saludables:<\/strong> las semillas de girasol son principalmente una fuente de grasas saludables, ricas en \u00e1cidos grasos insaturados (Omega 6 y Omega 9).\u00a0 El Omega 6 o \u00e1cido linol\u00e9ico es el m\u00e1s\u00a0 abundante. El Omega 9 o \u00e1cido oleico, ayuda a mantener un bues estado e la salud cardiovascular y cuentan con propiedades antiinflamatorias.<\/li>\n<li><strong>Vitaminas y minerales<\/strong>: contienen cantidades altas de vitamina E y vitaminas del grupo B. La vitamina E se caracteriza por sus propiedades antioxidantes, ayudando a hacer frente al estr\u00e9s oxidativo.\u00a0 Respecto a los minerales, son una fuente de magnesio, zinc, hierro y f\u00f3sforo, minerales esneciales para la salud \u00f3sea, el metabolismo y el sistema imunol\u00f3gico.<\/li>\n<li><strong>Prote\u00edna<\/strong>: aproxim\u00e1damente, un 30% de la composici\u00f3n de las semillas de calabaza corresponden a las prote\u00ednas.<\/li>\n<\/ul>\n<h3><strong>\u00bfCu\u00e1les son los beneficios de consumir semillas de calabaza?<\/strong><\/h3>\n<p>Las semillas de calabaza son una excelente fuente de <strong>energ\u00eda<\/strong> para el organismo. A pesar de que, al igual que otras fuentes de grasas, cuentan con un elevado valor cal\u00f3rico, proporcionan energ\u00eda sostenida. Esto se debe por la combinaci\u00f3n de prote\u00edna, junto con grasas saludables y la fibra.\u00a0 Cada 100 gramos de semillas de calabaza, aportan 559kcal.\u00a0 Adem\u00e1s, por este mismo motivo, ayudan a mantenernos saciados durante m\u00e1s tiempo.<\/p>\n<h3><strong>\u00bfC\u00f3mo incluir semillas de calabaza en tu dieta?<\/strong><\/h3>\n<p>Puedes incluir semillas de calabaza de diferentes formas para aprovechar sus beneficios:<\/p>\n<ul>\n<li>Como snack: puedes adquirir en diferentes supermercados y tiendas de alimentaci\u00f3n, pipas de calabaza o semillas de calabaza peladas.<\/li>\n<li>A\u00f1\u00e1delas en <strong>ensaladas<\/strong>: para incorporar un toque crujiente a tus ensaladas.<\/li>\n<li>En tostadas: junto con queso de untar, crema de cacahuete o la combinaci\u00f3n para tus tostadas favorita, como topping.<\/li>\n<li>En recetas: por ejemplo, puedes incorporarlo si preparas<strong> pan casero,<\/strong> muffins o incluso granolas o galletas.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-3201 size-full\" src=\"https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2024\/06\/8-1.jpg\" alt=\"Semillas de calabaza\" width=\"1240\" height=\"550\" srcset=\"https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2024\/06\/8-1.jpg 1240w, https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2024\/06\/8-1-300x133.jpg 300w, https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2024\/06\/8-1-1024x454.jpg 1024w, https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2024\/06\/8-1-768x341.jpg 768w\" sizes=\"auto, (max-width: 1240px) 100vw, 1240px\" \/><\/p>\n<h2>Las semillas de girasol:<\/h2>\n<p>Las semillas de girasol son originarias de Am\u00e9rica del Norte, aunque, en la actualidad se cultivan en todo el mundo. Hay diferentes variedades de semillas de girasol: las semillas de girasol rayadas, que suelen ser aquellas que se utilizan directamente para el consumo, y las semillas de girasol negras, aquellas utilizadas para la producci\u00f3n del aceite.<\/p>\n<h3>Beneficios de las semillas:<\/h3>\n<p>Las semillas de girasol tienen una amplia gama de propiedades como resultado de su composici\u00f3n:<\/p>\n<ul>\n<li><strong>Fuente de grasas saludables<\/strong>: al igual que las semillas de calabaza, cuentan con una alta proporci\u00f3n de dos \u00e1cidos grasos polinsaturados: Omega 6 y Omega 9.<\/li>\n<li><strong>Contenido en prote\u00edna:<\/strong> proporcionarlos 9 amino\u00e1cidos esenciales. Las prote\u00ednas de origen vegetal suelen carecer de uno o varios amino\u00e1cidos esenciales, por lo que se suelen combinar diferentes fuentes para obtener todos ellos. El hecho de que las semillas de girasol contengan todos los amino\u00e1cidos, es una gran ventaja especialmente para personas veganas y vegetarianas.<\/li>\n<li><strong>Vitaminas y minerales:<\/strong> son una excelente fuente de magnesio, f\u00f3sforo y selenio, vitamina E, tiamina y niacina.<\/li>\n<li><strong>Valor cal\u00f3rico:\u00a0<\/strong> las semillas de girasol, al igual que las de calabaza son una fuente de <strong>energ\u00eda, <\/strong>cada 100 gramos proprocionan 580 kcal (parte comestible).<\/li>\n<\/ul>\n<h4>Composici\u00f3n nutricional:<\/h4>\n<table>\n<tbody>\n<tr>\n<td width=\"288\"><\/td>\n<td width=\"288\">Por cada 100 gramos de parte comestible<\/td>\n<\/tr>\n<tr>\n<td width=\"288\">Energ\u00eda\u00a0 (Kcal)<\/td>\n<td width=\"288\">580 kcal<\/td>\n<\/tr>\n<tr>\n<td width=\"288\">Hidratos de carbono<\/td>\n<td width=\"288\">20 g<\/td>\n<\/tr>\n<tr>\n<td width=\"288\">Fibra<\/td>\n<td width=\"288\">2,7 g<\/td>\n<\/tr>\n<tr>\n<td width=\"288\">Prote\u00edna<\/td>\n<td width=\"288\">27 g<\/td>\n<\/tr>\n<tr>\n<td width=\"288\">Grasas<\/p>\n<p><em>De las cuales saturadas<\/em><\/p>\n<p><em>De las cuales monoinsaturadas<\/em><\/p>\n<p><em>De las cuales poliinsaturadas<\/em><\/td>\n<td width=\"288\">45 g<\/p>\n<p>5,3 g<\/p>\n<p>13,7 g<\/p>\n<p>21,52 g<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h4><strong>\u00bfC\u00f3mo incluir semillas de girasol en tu dieta?<\/strong><\/h4>\n<p>Puedes incluir semillas de girasol de forma similar a las semillas de calabaza para\u00a0 aprovechar sus beneficios:<\/p>\n<ul>\n<li>Como snack: con o sin cascara, como snack son una excelente opci\u00f3n. Adem\u00e1s, es f\u00e1cil encontrar diferentes variedades, por ejemplo; con sal, sin sal o incluso con diferentes sabores.<\/li>\n<li>A\u00f1\u00e1delas en <strong>tus comidas<\/strong>: en ensaladas, pastas, o incluso con pollo o como parte de salsas.<\/li>\n<li>En preparaciones de recetas caseras (pan, galletas, etc)<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-3200 size-full\" src=\"https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2024\/06\/7-1.jpg\" alt=\"Semillas de calabaza\" width=\"1240\" height=\"550\" srcset=\"https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2024\/06\/7-1.jpg 1240w, https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2024\/06\/7-1-300x133.jpg 300w, https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2024\/06\/7-1-1024x454.jpg 1024w, https:\/\/www.lifepronutrition.com\/blog\/wp-content\/uploads\/2024\/06\/7-1-768x341.jpg 768w\" sizes=\"auto, (max-width: 1240px) 100vw, 1240px\" \/><\/p>\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-center kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;center&quot;,&quot;id&quot;:&quot;3248&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;168&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;4&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;Valora el articulo&quot;,&quot;legend&quot;:&quot;4\\\/5 - (168 votos)&quot;,&quot;size&quot;:&quot;22&quot;,&quot;width&quot;:&quot;105.5&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: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 105.5px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 22px; height: 22px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 17.6px;\">\n            4\/5 - (168 votos)    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Las semillas, com\u00fanmente consideradas como un snack, son una fuente de grasas saludables y otros nutrientes beneficiosos para el organismo. En este post, te contamos los beneficios y propiedades de las semillas de calabaza y &#8230; <a title=\"Las propiedades de las semillas de calabaza y girasol. Descubre sus beneficios\" class=\"read-more\" href=\"https:\/\/www.lifepronutrition.com\/blog\/general\/las-propiedades-de-las-semillas-de-calabaza-y-girasol-descubre-sus-beneficios\/\" aria-label=\"M\u00e1s en Las propiedades de las semillas de calabaza y girasol. Descubre sus beneficios\">Leer m\u00e1s<\/a><\/p>\n","protected":false},"author":3,"featured_media":3199,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[1,10,4],"tags":[],"ppma_author":[364],"class_list":["post-3248","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general","category-salud","category-vitaminas-y-minerales","masonry-post","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33","no-featured-image-padding"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Las propiedades de las semillas de calabaza y girasol. - Blog Life Pro Nutrition<\/title>\n<meta name=\"description\" content=\"Las propiedades de las semillas de calabaza y girasol. 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