{"id":200205,"date":"2026-03-17T16:42:16","date_gmt":"2026-03-17T20:42:16","guid":{"rendered":"https:\/\/infoelnuevonorte.com\/?p=200205"},"modified":"2026-03-17T16:42:18","modified_gmt":"2026-03-17T20:42:18","slug":"es-el-huevo-el-alimento-perfecto-la-ciencia-revela-como-cocinarlo-para-absorber-el-100-de-su-proteina","status":"publish","type":"post","link":"https:\/\/infoelnuevonorte.com\/?p=200205","title":{"rendered":"\u00bfEs el huevo el alimento perfecto? La ciencia revela c\u00f3mo cocinarlo para absorber el 100% de su prote\u00edna"},"content":{"rendered":"<!--[if lt IE 9]><script>document.createElement('audio');<\/script><![endif]-->\n<audio class=\"wp-audio-shortcode\" id=\"audio-200205-1\" preload=\"none\" style=\"width: 100%;\" controls=\"controls\"><source type=\"audio\/mpeg\" src=\"https:\/\/infoelnuevonorte.com\/wp-content\/uploads\/2026\/03\/ttsmaker-vip-file-2026-3-17-16-41-19.mp3?_=1\" \/><a href=\"https:\/\/infoelnuevonorte.com\/wp-content\/uploads\/2026\/03\/ttsmaker-vip-file-2026-3-17-16-41-19.mp3\">https:\/\/infoelnuevonorte.com\/wp-content\/uploads\/2026\/03\/ttsmaker-vip-file-2026-3-17-16-41-19.mp3<\/a><\/audio>\n<p style=\"text-align: justify;\"><span style=\"font-size: 14pt;\">Uno de los alimentos m\u00e1s completos que existen son los\u00a0<strong>huevos<\/strong>: fuente de\u00a0<strong>prote\u00edna de alta calidad<\/strong>,\u00a0<strong>grasas saludables<\/strong>, vitaminas y minerales, adem\u00e1s de ser excepcionalmente ricos en\u00a0<strong>colina<\/strong>. Su versatilidad es inigualable, ya que se pueden integrar en\u00a0<strong>revueltos<\/strong>, cocidos, en\u00a0<strong>tortilla<\/strong>\u00a0o como base proteica de cualquier ensalada, seg\u00fan destaca el farmac\u00e9utico y nutricionista\u00a0<strong>Javier Fern\u00e1ndez Ligero<\/strong>.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 14pt;\">Conocido como\u00a0<strong>@nutriligero<\/strong>\u00a0en redes sociales, el experto explica que, si existiera un alimento casi perfecto, este ser\u00eda el huevo. Adem\u00e1s, diversos estudios y revisiones cient\u00edficas lo catalogan como un producto de\u00a0<strong>alta calidad nutricional<\/strong>, a menudo descrito como \u201ccasi perfecto\u201d debido a su\u00a0<strong>perfil completo de nutrientes<\/strong>\u00a0y su\u00a0<strong>alta biodisponibilidad<\/strong>.<\/span><\/p>\n<h3 id=\"\" class=\"wp-block-contenthub-heading\" style=\"text-align: justify;\"><span style=\"font-size: 14pt;\">Las ventajas de un b\u00e1sico imprescindible<\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-size: 14pt;\">Una de las grandes bondades del huevo es su\u00a0<strong>accesibilidad<\/strong>, sumada a su\u00a0<strong>versatilidad culinaria<\/strong>\u00a0y\u00a0<strong>f\u00e1cil digesti\u00f3n<\/strong>. A nivel nutricional,\u00a0<em>American Egg Board\u2019s Egg nutrition center<\/em>, el huevo proporciona:<\/span><\/p>\n<ul class=\"wp-block-list\" style=\"text-align: justify;\">\n<li><span style=\"font-size: 14pt;\"><strong>Prote\u00ednas completas<\/strong>\u00a0con un\u00a0<strong>valor biol\u00f3gico<\/strong>\u00a0cercano al 94-100%.<\/span><\/li>\n<li><span style=\"font-size: 14pt;\"><strong>Amino\u00e1cidos esenciales<\/strong>\u00a0en un equilibrio casi ideal.<\/span><\/li>\n<li><span style=\"font-size: 14pt;\"><strong>Grasas saludables<\/strong>\u00a0y \u00e1cidos grasos esenciales.<\/span><\/li>\n<li><span style=\"font-size: 14pt;\"><strong>Vitaminas esenciales<\/strong>: A, D, E, B12,\u00a0<strong>biotina<\/strong>\u00a0y\u00a0<strong>colina<\/strong>.<\/span><\/li>\n<li><span style=\"font-size: 14pt;\"><strong>Minerales clave<\/strong>:\u00a0<strong>selenio<\/strong>,\u00a0<strong>f\u00f3sforo<\/strong>\u00a0y\u00a0<strong>zinc<\/strong>.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-size: 14pt;\">Esta combinaci\u00f3n de compuestos lo convierte en un\u00a0<strong>alimento denso<\/strong>, ideal para\u00a0<strong>dietas equilibradas<\/strong>, siendo capaz de cubrir entre el 20% y el 30% de las necesidades diarias de nutrientes con una raci\u00f3n de solo dos huevos.<\/span><\/p>\n<article class=\"story__related\">\n<figure class=\"story__related-media\"><span style=\"color: #111111; font-family: Roboto, sans-serif; font-size: 14pt;\">\u00bfQu\u00e9 dice la ciencia sobre su consumo?<\/span><\/figure>\n<\/article>\n<figure class=\"wp-block-image ch-image size-large\" style=\"text-align: justify;\"><span style=\"font-size: 14pt;\"><img class=\"lazyload generated\" srcset=\"https:\/\/eldiariony.com\/wp-content\/uploads\/sites\/2\/2026\/02\/guia-definitiva-cocinar-huevos-saludables.jpg?fit=675,450&amp;crop=0px,0px,675px,450px\" alt=\"composici\u00f3n art\u00edstica de huevos en diferentes cocciones: un huevo hervido a la mitad, un omelet esponjoso y huevos revueltos con vegetales sobre una mesa r\u00fastica.\" \/><\/span>\n<figcaption class=\"wp-element-caption\"><span style=\"font-size: 14pt;\">El huevo: la prote\u00edna m\u00e1s vers\u00e1til de tu cocina. Con solo 70 calor\u00edas por unidad, es el aliado perfecto para tu nutrici\u00f3n diaria.<\/span><\/figcaption>\n<\/figure>\n<p style=\"text-align: justify;\"><span style=\"font-size: 14pt;\">Un\u00a0bolet\u00edn\u00a0de la\u00a0<strong>UAEH<\/strong>\u00a0afirma expl\u00edcitamente que el huevo es un \u201calimento casi perfecto\u201d por su\u00a0<strong>biodisponibilidad superior<\/strong>. Adem\u00e1s,\u00a0investigaciones recientes\u00a0publicadas en revistas como el\u00a0<em>European Journal of Nutrition<\/em>\u00a0confirman beneficios espec\u00edficos como:<\/span><\/p>\n<ol class=\"wp-block-list\" style=\"text-align: justify;\">\n<li><span style=\"font-size: 14pt;\"><strong>Mayor saciedad<\/strong>: Ideal para el control de peso.<\/span><\/li>\n<li><span style=\"font-size: 14pt;\"><strong>Protecci\u00f3n cardiovascular<\/strong>: En el marco de una dieta sana.<\/span><\/li>\n<li><span style=\"font-size: 14pt;\"><strong>Aporte de colina<\/strong>: Un nutriente fundamental para el cerebro, frecuentemente deficiente en la poblaci\u00f3n.<\/span><\/li>\n<\/ol>\n<h2 id=\"\" class=\"wp-block-contenthub-heading\" style=\"text-align: justify;\"><span style=\"font-size: 14pt;\">Perfil nutricional detallado: \u00bfQu\u00e9 contiene realmente un huevo?<\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"font-size: 14pt;\">El huevo destaca por sus niveles de\u00a0<strong>prote\u00edna<\/strong>, aportando entre\u00a0<strong>6 y 6,4 gramos<\/strong>\u00a0por unidad mediana. Estas se distribuyen estrat\u00e9gicamente:<\/span><\/p>\n<ul class=\"wp-block-list\" style=\"text-align: justify;\">\n<li><span style=\"font-size: 14pt;\"><strong>En la clara:<\/strong>\u00a0Predomina la\u00a0<strong>alb\u00famina<\/strong>.<\/span><\/li>\n<li><span style=\"font-size: 14pt;\"><strong>En la yema:<\/strong>\u00a0Se encuentran prote\u00ednas complementarias con el mayor\u00a0<strong>valor biol\u00f3gico<\/strong>\u00a0registrado en alimentos.<\/span><\/li>\n<\/ul>\n<h3 id=\"\" class=\"wp-block-contenthub-heading\" style=\"text-align: justify;\"><span style=\"font-size: 14pt;\">Biodisponibilidad y vitaminas<\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-size: 14pt;\">La absorci\u00f3n de nutrientes es excepcional, alcanzando una\u00a0<strong>biodisponibilidad superior al 90%<\/strong>\u00a0tras la cocci\u00f3n, proceso que inactiva antinutrientes como la\u00a0<strong>avidina<\/strong>.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 14pt;\">Su perfil vitam\u00ednico es extraordinario, conteniendo:<\/span><\/p>\n<ul class=\"wp-block-list\" style=\"text-align: justify;\">\n<li><span style=\"font-size: 14pt;\"><strong>Grupo B:<\/strong>\u00a0B2 (riboflavina), B12,\u00a0<strong>biotina<\/strong>,\u00a0<strong>\u00e1cido f\u00f3lico<\/strong>\u00a0y\u00a0<strong>\u00e1cido pantot\u00e9nico<\/strong>.<\/span><\/li>\n<li><span style=\"font-size: 14pt;\"><strong>Vitaminas liposolubles:<\/strong>\u00a0A, D y E (de alta absorci\u00f3n en la yema).<\/span><\/li>\n<li><span style=\"font-size: 14pt;\"><em>Nota: El huevo carece de vitamina C.<\/em><\/span><\/li>\n<\/ul>\n<div class=\"banner desktop_body banner--h250\" style=\"text-align: justify;\" data-slot=\"desktop_body_repeat\">\u00a0<\/div>\n<h3 id=\"\" class=\"wp-block-contenthub-heading\" style=\"text-align: justify;\"><span style=\"font-size: 14pt;\">Minerales y otros compuestos<\/span><\/h3>\n<ul class=\"wp-block-list\" style=\"text-align: justify;\">\n<li><span style=\"font-size: 14pt;\"><strong>F\u00f3sforo:<\/strong>\u00a0108 mg (30% de la CDR).<\/span><\/li>\n<li><span style=\"font-size: 14pt;\"><strong>Hierro heme:<\/strong>\u00a0De alta absorci\u00f3n.<\/span><\/li>\n<li><span style=\"font-size: 14pt;\"><strong>Lute\u00edna y\u00a0<\/strong>zeaxantina: antioxidantes esenciales para la\u00a0<strong>salud ocular<\/strong>.<\/span><\/li>\n<li><span style=\"font-size: 14pt;\"><strong>Grasas:<\/strong>\u00a0Aproximadamente 5 g, principalmente\u00a0<strong>monoinsaturadas<\/strong>\u00a0y\u00a0<strong>omega-3<\/strong>\u00a0(DHA\/EPA).<\/span><\/li>\n<li><span style=\"font-size: 14pt;\"><strong>Colesterol:<\/strong>\u00a0Aunque contiene 16 mg, la ciencia actual demuestra que\u00a0<strong>no afecta los niveles plasm\u00e1ticos<\/strong>\u00a0en la mayor\u00eda de las personas.<\/span><\/li>\n<\/ul>\n<article class=\"story__related\">\n<figure class=\"story__related-media\"><span style=\"color: #111111; font-family: Roboto, sans-serif; font-size: 14pt;\">La ciencia detr\u00e1s del mito: \u00bfEs mejor el huevo crudo?<\/span><\/figure>\n<\/article>\n<p style=\"text-align: justify;\"><span style=\"font-size: 14pt;\">Si eres de los que consume\u00a0<strong>huevos crudos<\/strong>\u00a0en batidos para \u201cpotenciar\u201d sus beneficios al estilo Rocky, debes saber que la ciencia dice lo contrario. Los estudios demuestran que no se aprovechan los nutrientes de forma \u00f3ptima:<\/span><\/p>\n<ul class=\"wp-block-list\" style=\"text-align: justify;\">\n<li><span style=\"font-size: 14pt;\"><strong>Biodisponibilidad de la prote\u00edna:<\/strong>\u00a0El cuerpo absorbe solo el\u00a0<strong>50% de la prote\u00edna<\/strong>\u00a0del huevo crudo, frente al\u00a0<strong>91-94% del huevo cocinado<\/strong>.<\/span><\/li>\n<li><span style=\"font-size: 14pt;\"><strong>El factor de la avidina:<\/strong>\u00a0La clara cruda contiene\u00a0<strong>avidina<\/strong>, una prote\u00edna que bloquea la absorci\u00f3n de la\u00a0<strong>biotina<\/strong>\u00a0(vitamina B7). El calor desnaturaliza la avidina, liberando la vitamina para tu organismo.<\/span><\/li>\n<li><span style=\"font-size: 14pt;\"><strong>El punto \u00f3ptimo de cocci\u00f3n:<\/strong>\u00a0Para maximizar beneficios, lo ideal es\u00a0<strong>cocinar la clara completamente<\/strong>\u00a0y dejar la\u00a0<strong>yema l\u00edquida<\/strong>\u00a0o cremosa. As\u00ed proteges las vitaminas y antioxidantes del da\u00f1o t\u00e9rmico.<\/span><\/li>\n<\/ul>\n<div class=\"banner desktop_body banner--h90\" style=\"text-align: justify;\" data-slot=\"desktop_body_repeat\">\u00a0<\/div>\n<h2 id=\"\" class=\"wp-block-contenthub-heading\" style=\"text-align: justify;\"><span style=\"font-size: 14pt;\">Combinaciones estrat\u00e9gicas: haz tu huevo \u201cinvencible\u201d<\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"font-size: 14pt;\">Para aprovechar al m\u00e1ximo este alimento, m\u00e9zclalo con inteligencia:<\/span><\/p>\n<ol class=\"wp-block-list\" style=\"text-align: justify;\">\n<li><span style=\"font-size: 14pt;\"><strong>Con vegetales de hoja verde:<\/strong>\u00a0La grasa de la yema aumenta hasta 8 veces la absorci\u00f3n de los\u00a0<strong>carotenoides<\/strong>\u00a0de las espinacas o el kale.<\/span><\/li>\n<li><span style=\"font-size: 14pt;\"><strong>Acompa\u00f1ado de vitamina C:<\/strong>\u00a0A\u00f1ade pimiento rojo o tomate para mejorar la\u00a0<strong>absorci\u00f3n del hierro<\/strong>\u00a0presente en la yema.<\/span><\/li>\n<li><span style=\"font-size: 14pt;\"><strong>Usa AOVE:<\/strong>\u00a0Cocinar con\u00a0<strong>aceite de oliva virgen extra<\/strong>\u00a0a\u00f1ade polifenoles que protegen el colesterol del huevo de la oxidaci\u00f3n.<\/span><\/li>\n<\/ol>\n<h3 id=\"\" class=\"wp-block-contenthub-heading\" style=\"text-align: justify;\"><span style=\"font-size: 14pt;\">Receta recomendada: huevos escalfados (Poch\u00e9)<\/span><\/h3>\n<figure class=\"wp-block-image ch-image size-large\" style=\"text-align: justify;\"><span style=\"font-size: 14pt;\"><img class=\"lazyload generated\" srcset=\"https:\/\/eldiariony.com\/wp-content\/uploads\/sites\/2\/2021\/05\/coccion-huevos-shutterstock_354590525.jpg?fit=675,450&amp;crop=0px,0px,675px,450px\" alt=\"huevos cocidos\" \/><\/span>\n<figcaption class=\"wp-element-caption\"><span style=\"font-size: 14pt;\">Los huevos se caracterizan por su inmensa versatilidad.<\/span><\/figcaption>\n<\/figure>\n<p style=\"text-align: justify;\"><span style=\"font-size: 14pt;\">Prepara unos\u00a0<strong>huevos poch\u00e9<\/strong>\u00a0sobre una base de\u00a0<strong>aguacate<\/strong> y espinacas con una pizca de pimienta negra.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 14pt;\"><strong>\u00bfPor qu\u00e9 funciona?<\/strong><\/span><\/p>\n<ul class=\"wp-block-list\">\n<li style=\"text-align: justify;\"><span style=\"font-size: 14pt;\">La\u00a0<strong>clara cuajada<\/strong>\u00a0garantiza prote\u00edna disponible.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-size: 14pt;\">La\u00a0<strong>yema l\u00edquida<\/strong>\u00a0mantiene los nutrientes intactos.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-size: 14pt;\">El\u00a0<strong>aguacate<\/strong>\u00a0aporta fibra y grasas que potencian la absorci\u00f3n de los nutrientes de las 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150px) 100vw, 150px\" \/><\/mark><\/a><\/div>\n<\/div>\n\n\n\n<p style=\"text-align: justify;\"><strong data-start=\"0\" data-end=\"18\" data-is-only-node=\"\"><a href=\"https:\/\/infoelnuevonorte.com\/\"><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-159681 alignleft\" src=\"https:\/\/infoelnuevonorte.com\/wp-content\/uploads\/2025\/11\/Logo-3d-infoenn-con-fondo-blanco.jpg\" alt=\"\" width=\"240\" height=\"86\" srcset=\"https:\/\/infoelnuevonorte.com\/wp-content\/uploads\/2025\/11\/Logo-3d-infoenn-con-fondo-blanco.jpg 1696w, https:\/\/infoelnuevonorte.com\/wp-content\/uploads\/2025\/11\/Logo-3d-infoenn-con-fondo-blanco-300x108.jpg 300w, https:\/\/infoelnuevonorte.com\/wp-content\/uploads\/2025\/11\/Logo-3d-infoenn-con-fondo-blanco-1024x367.jpg 1024w, https:\/\/infoelnuevonorte.com\/wp-content\/uploads\/2025\/11\/Logo-3d-infoenn-con-fondo-blanco-768x275.jpg 768w, https:\/\/infoelnuevonorte.com\/wp-content\/uploads\/2025\/11\/Logo-3d-infoenn-con-fondo-blanco-1536x551.jpg 1536w, https:\/\/infoelnuevonorte.com\/wp-content\/uploads\/2025\/11\/Logo-3d-infoenn-con-fondo-blanco-1172x420.jpg 1172w, https:\/\/infoelnuevonorte.com\/wp-content\/uploads\/2025\/11\/Logo-3d-infoenn-con-fondo-blanco-150x54.jpg 150w, https:\/\/infoelnuevonorte.com\/wp-content\/uploads\/2025\/11\/Logo-3d-infoenn-con-fondo-blanco-696x250.jpg 696w, https:\/\/infoelnuevonorte.com\/wp-content\/uploads\/2025\/11\/Logo-3d-infoenn-con-fondo-blanco-1068x383.jpg 1068w\" sizes=\"(max-width: 240px) 100vw, 240px\" \/><\/a>El Nuevo Norte<\/strong> es un peri\u00f3dico digital dominicano fundado el <strong data-start=\"65\" data-end=\"90\">12 de febrero de 2006<\/strong> por el periodista <strong data-start=\"109\" data-end=\"129\">Junior Henr\u00edquez<\/strong>, quien funge como director y fundador. A trav\u00e9s de la web <strong data-start=\"188\" data-end=\"212\">infoelnuevonorte.com<\/strong>, el medio ofrece informaci\u00f3n veraz y oportuna sobre los acontecimientos sociales, pol\u00edticos, comunitarios y de actualidad general, tanto a nivel nacional como internacional, promoviendo un periodismo responsable, participativo y comprometido con la libre expresi\u00f3n y el fortalecimiento de la democracia informativa.<\/p>\n<\/div><\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Uno de los alimentos m\u00e1s completos que existen son los\u00a0huevos: fuente de\u00a0prote\u00edna de alta calidad,\u00a0grasas saludables, vitaminas y minerales, adem\u00e1s de ser excepcionalmente ricos en\u00a0colina. Su versatilidad es inigualable, ya que se pueden integrar en\u00a0revueltos, cocidos, en\u00a0tortilla\u00a0o como base proteica de cualquier ensalada, seg\u00fan destaca el farmac\u00e9utico y nutricionista\u00a0Javier Fern\u00e1ndez Ligero. 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