Alimentos que nos protegen de sol

Nos acercamos al verano y en estas fechas aumentan las exposiciones al sol, ya que queremos lucir un buen bronceado cuando lleguen las ansiadas vacaciones. El efecto natural del sol tiene consecuencias beneficiosas para la salud, los rayos UV ayudan a producir vitamina D, muy importante para la mineralización de los huesos, ya que mejora la absorción de calcio en el intestino. Sin embargo, hay que tener en cuenta que una exposición excesiva y sin protección puede dar lugar a problemas tales como el envejecimiento prematuro de la piel, quemaduras, o incluso puede facilitar el desarrollo de cáncer de piel.

Con nuestra alimentación también podemos contribuir a proteger nuestra piel frente a las radiaciones solares. El menú que os proponemos esta semana es muy rico en betacarotenos, un pigmento vegetal que transformamos en vitamina A en la mucosa del intestino. La vitamina A mejora la síntesis de melanina, un pigmento de nuestra piel, principal responsable de la protección frente a  la radiación ultravioleta, y al mismo tiempo, responsable del bronceado de la piel. Además los betacarotenos  son potentes antioxidantes que también ayudarán a protegernos de la acción perjudicial del sol.

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Es importante consumir alimentos ricos en carotenos ya que numerosos estudios han demostrado el efecto protector de estos pigmentos cuando los aportamos con la dieta; ahora bien, estos estudios no muestran lo mismo cuando los consumimos en forma de suplementos, llegando a observarse efectos adversos sobre todo en la población fumadora. Podemos encontrar carotenos en diversos alimentos como la zanahoria, los grelos, las espinacas, la calabaza, el pimiento rojo, los albaricoques, el melocotón, los tomates, el mango, el berro, el repollo y los huevos.

Croquetas de zanahoria


500 ml de leche desnatada, 65 g de margarina, 65 g de harina, 100 ml de aceite de oliva, 200 g de zanahoria, 10 g de harina, 150 g de pan rallado, 1 huevo y 10 ml de aceite de oliva.


Calentar la leche. En una cazuela deshacer la margarina con un poco de aceite de oliva, espolvorear la harina y freírla en la margarina sin que coja demasiado color.
Una vez formado el roux (mezcla de harina y margarina), añadir poco a poco la leche caliente y remover continuamente para que no se formen grumos. Una vez elaborada la bechamel, añadir la zanahoria rallada, dejando que cueza para que coja sabor y salpimentar. Verter la masa resultante en una bandeja untada con un poco de aceite y dejar reposar unas 2 horas.
Hacer bolitas y pasarlas por harina, huevo batido y pan rallado.
Freír en abundante aceite caliente.

Papillote de conejo.


8 espalditas grandes, 1 zanahoria, 2 pencas de apio, 1 calabacín, 2 cebolletas grandes, 4 cucharadas de aceite de oliva virgen extra, 3 dientes de ajo, 1 guindilla, papel sulfatado, papel de aluminio, 4 ramitas de romero.


Pelar las verduras y cortarlas finas. Pelar los dientes de ajo, laminar junto con la guindilla. Cortar 4 trozos de papel de aluminio. Poner  en el interior de cada uno un montoncito de verduras variadas y encima, un par de espalditas salpimentadas, unas láminas de ajo, romero fresco y unos aros de guindilla. Regar el conjunto con una cucharada de aceite de oliva. Cerrar bien el paquete y repetir la operación con los otros 3. Con el horno precalentado previamente a 200º C, hornear durante 40-45minutos. Retirar el envoltorio y servir.

Compota de melocotón y zanahoria


1 kg de melocotones, 100 g de zanahoria, cáscara de limón, canela en rama y canela en polvo.


Pelar los melocotones y deshuesarlos. Cortar en trozos pequeños y ponerlos en una cazuela. Pelar las zanahorias, cortarlas en rodajas, y añadir a la cazuela. Cubrir con agua y cocer a fuego suave durante 30 minutos.  Añadir la cáscara de limón y una rama de canela. Tapar y dejar cocer durante 1 hora a fuego suave hasta que se ablande. Retirar  la piel de limón y la canela y triturar la mezcla con la ayuda de un tenedor. Si el puré está demasiado acuoso, dejar cocer descubierto hasta obtener  la consistencia deseada.  Servir la compota  fría, espolvoreada con un poco de canela en polvo.

Valor nutricional total del menú (por ración)

Energía: 684 kcal

Proteínas: 30 gr. (17,5%)

Hidratos de carbono: 89 gr. (52%)

Grasas totales: 23 gr. (30,5%)

Saturados: 5 gr. (6,5 %)

Monoinsaturados: 13 gr. (17%)

Poliinsaturados: 4 gr. (5%)

Colesterol: 73 mg

Fibra: 6 gr.

Sodio: 223 mg.

Comida tipo de un día, planificada para una dieta de 2.000 kcal, con una distribución de principios inmediatos equilibrada, un aporte graso principalmente de origen monoinsaturado y un contenido bajo en grasas saturadas, sodio y colesterol. Esta comida incluye 30 g de pan blanco (una pulga).


El papillote

El papillote es una técnica culinaria muy sencilla en la que los ingredientes se cuecen en su propio jugo, lo que hace que se respeten al máximo los sabores y el valor nutricional de los alimentos además se consiguen platos jugosos y muy sabrosos aun cuando el aporte de grasa es muy limitado, por lo que es una técnica ideal para las dietas de control de peso. Si además elegimos un alimento con bajo contenido en grasas saturadas, colesterol y sal como es la carne de conejo, el papillote también resulta una técnica ideal para ayudarnos a controlar el colesterol.