{"id":20113,"date":"2026-06-01T21:42:56","date_gmt":"2026-06-02T01:42:56","guid":{"rendered":"https:\/\/diarioellabrador.cl\/?p=20113"},"modified":"2026-06-01T21:42:58","modified_gmt":"2026-06-02T01:42:58","slug":"otono-e-invierno-recetas-tradicionales-y-mas-saludables-para-el-frio","status":"publish","type":"post","link":"https:\/\/diarioellabrador.cl\/index.php\/2026\/06\/01\/otono-e-invierno-recetas-tradicionales-y-mas-saludables-para-el-frio\/","title":{"rendered":"Oto\u00f1o e invierno: recetas tradicionales y m\u00e1s saludables para el fr\u00edo"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong><em>Andr\u00e9s Melgarejo Acad\u00e9mico Carrera de Nutrici\u00f3n y Diet\u00e9tica Universidad de Las Am\u00e9ricas, Sede Concepci\u00f3n<\/em><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Con la llegada de las bajas temperaturas, tambi\u00e9n reaparecen comidas que suelen vincularse al invierno y a los encuentros familiares. Sopaipillas, calzones rotos, picarones y otras recetas tradicionales, vuelven a tener protagonismo en la mesa, especialmente durante d\u00edas fr\u00edos o lluviosos. Estas elaboraciones forman parte de la cultura gastron\u00f3mica local y de tradiciones que, muchas veces, evocan recuerdos y celebraciones.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No obstante, el consumo habitual de productos altos en az\u00facares, frituras y grasas saturadas, puede generar un aporte excesivo de calor\u00edas y reemplazar opciones m\u00e1s equilibradas dentro de la dieta diaria. Frente a este escenario, resulta relevante entender que no es necesario eliminar por completo este tipo de alimentos, sino optar por alternativas que permitan conservar su esencia tradicional mediante cambios simples y sostenibles a lo largo del tiempo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hoy existen diversas maneras de preparar versiones m\u00e1s saludables de platos t\u00edpicos de oto\u00f1o e invierno. En preparaciones como calzones rotos o picarones, por ejemplo, se puede reducir la cantidad de az\u00facar a\u00f1adida, reemplazar parte de la harina refinada por integral o utilizar m\u00e9todos de cocci\u00f3n como el horno o la freidora de aire para disminuir el uso de aceite. Asimismo, ingredientes como la canela, vainilla, frutas o el zapallo, ayudan a potenciar naturalmente el dulzor, manteniendo el sabor caracter\u00edstico, sin depender exclusivamente del az\u00facar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Algo parecido ocurre con preparaciones saladas habituales durante los d\u00edas fr\u00edos. Recetas tradicionales chilenas como la cazuela, porotos con riendas, lentejas guisadas o distintos tipos de carbonadas, son alternativas nutritivas cuando incorporan verduras de temporada, prote\u00ednas de buena calidad y una menor cantidad de ingredientes ultraprocesados. Tanto el oto\u00f1o como el invierno ofrecen alimentos ampliamente disponibles, como zapallo, acelga, espinaca, zanahoria y legumbres, que permiten preparar comidas reconfortantes y equilibradas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La alimentaci\u00f3n durante los meses fr\u00edos no necesita centrarse \u00fanicamente en restricciones o prohibiciones. Mantener las tradiciones culinarias tambi\u00e9n puede ir de la mano con decisiones que favorezcan una mejor calidad nutricional. Peque\u00f1os cambios en la selecci\u00f3n de ingredientes y en la forma de preparaci\u00f3n, permiten disfrutar de comidas t\u00edpicas de la temporada, promoviendo h\u00e1bitos alimentarios m\u00e1s saludables y sostenibles.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Andr\u00e9s Melgarejo Acad\u00e9mico Carrera de Nutrici\u00f3n y Diet\u00e9tica Universidad de Las Am\u00e9ricas, Sede Concepci\u00f3n Con la llegada de las bajas temperaturas, tambi\u00e9n reaparecen comidas que suelen vincularse al invierno y a los encuentros familiares. Sopaipillas, calzones rotos, picarones y otras recetas tradicionales, vuelven a tener protagonismo en la mesa, especialmente durante d\u00edas fr\u00edos o lluviosos.<\/p>\n<div class=\"read-more-wrapper\"><a class=\"read-more\" href=\"https:\/\/diarioellabrador.cl\/index.php\/2026\/06\/01\/otono-e-invierno-recetas-tradicionales-y-mas-saludables-para-el-frio\/\" title=\"Leer m\u00e1s\"> <span class=\"button \">Leer m\u00e1s<\/span><\/a><\/div>\n","protected":false},"author":2,"featured_media":20114,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[],"class_list":["post-20113","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-opinion"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Oto\u00f1o e invierno: recetas tradicionales y m\u00e1s saludables para el fr\u00edo - Diario El Labrador<\/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:\/\/diarioellabrador.cl\/index.php\/2026\/06\/01\/otono-e-invierno-recetas-tradicionales-y-mas-saludables-para-el-frio\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Oto\u00f1o e invierno: recetas tradicionales y m\u00e1s saludables para el fr\u00edo - Diario El Labrador\" \/>\n<meta property=\"og:description\" content=\"Andr\u00e9s Melgarejo Acad\u00e9mico Carrera de Nutrici\u00f3n y Diet\u00e9tica Universidad de Las Am\u00e9ricas, Sede Concepci\u00f3n Con la llegada de las bajas temperaturas, tambi\u00e9n reaparecen comidas que suelen vincularse al invierno y a los encuentros familiares. 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