calorias sopaipilla

El arribo de la temporada invernal no solo aumenta la ingesta calorica. Muchos de los alimentos tambien implican un mayor consumo de hidratos de carbono (harinas y azucares) y alimentos fritos, los que tienen la propiedad de acumularse inmediatamente como grasa en el cuerpo.

Rinat Ratner, nutricionista de Clinica Alemana, senala que la exposicion al frio obliga al organismo a aumentar el gasto calorico para mantener la temperatura adecuada, pero “hoy la mayor parte de las personas cuentan con sistemas de calefaccion y ropa adecuada, por lo que es muy poca la exposicion real a bajas temperaturas, por lo que la diferencia en el gasto calorico es muy baja. Si a eso le sumamos que en invierno realizamos menos actividad fisica al aire libre y tenemos menos horas de luz, no debemos aumentar nuestra ingesta calorica”, explica.

Roberto Gabarroche, nutricionista de Integramedica, explica que el requerimiento calorico de una persona en invierno y verano es mas bien parejo. “Lo unico que puede generar una mayor ingesta es la realizacion de mas actividad fisica”, dice, para asi mantener el equilibrio entre lo que se gasta y lo que se consume.

AUMENTAR TEMPERATURA

Los especialistas coinciden en que para ayudar a la tarea de una mayor generacion de calor corporal se pueden consumir mas sopas, caldos, cazuelas desgrasadas, te, cafe, aguas de hierbas, cremas de verduras y guisos, pero no las preparaciones que entendemos como “comidas de invierno”.

Saque cuentas. Una sopaipilla comprada al paso en la calle puede contener hasta 400 calorias. Eso sin contar los aderezos, salas y cremas que se le agregan. Si un adulto de peso normal y no sedentario debe consumir entre 1.700 (si es mujer) y 2.200 (si es varon) con una porcion de cinco unidades de sopaipillas de calle con salsas ya tiene 2.000 calorias.

El requerimiento de los ninos entre los 10 y los 18 anos, segun la guia de alimentacion para una vida sana, es de 2.400 kilocalorias al dia y de 1.900, si es mujer.

Segun Gabarroche, el aceite en el que se frien puede hacer una gran diferencia. Por eso, explica que una sopaipilla hecha y frita en casa, de diametro un poco mas pequeno, tiene 174 calorias, y unas 50 a 80 calorias menos si las hace al horno y no fritas.

Andrea Palma, academica de nutricion de la U. Andres Bello de Vina del Mar, senala que sobrepasar el requerimiento de hidratos de carbono, con harinas y azucares simples, genera que estos se transformen en grasa y sean almacenados en el organismo como tejido adiposo; mientras que el consumo de grasas no saludables (saturadas y trans) de la fritura “provoca el riesgo de sufrir enfermedades cardiovasculares”.

Ademas, anade Ratner, “si ingerimos estos alimentos en forma excesiva y sostenida en el tiempo se producira ganancia de peso”.

“Se podria recomendar una sopaipilla seca a la semana, pero sin los agregados de chancaca o materia grasa”, insiste Gabarroche.

Palma cree que en el caso de las sopaipillas, al ser estas un alimento nada saludable por su elevado aporte calorico y alto contenido de grasas saturadas no debiera consumirse, pero entiende que se comeran de todas formas. En ese caso, recomienda, que solo se consuma al desayuno o en la once y en reemplazo del pan, pero nunca como colacion entre comidas, ni acompanamiento en las cuatro comidas del dia.

OTRAS COMIDAS

Tambien hay que tener especial atencion con el tamano de las porciones y los acompanamientos que puedan tener. El charquican, por ejemplo, tiene aproximadamente 270 calorias, pero solo si se respeta la porcion de una taza.

Las legumbres tambien son bienvenidas, pero mejor si son sin arroz ni fideos (hidratos de carbono), ni longanizas o chorizos, que solo ayudan a incrementar el aporte calorico por la cantidad de grasas que contiene. La porcion para estos guisos tambien debe ser cercana a los 200 cc.

Durante los dias lluviosos las personas a la hora de comer piensan en las tradicionales sopaipillas, pero por muy apetecibles que sean, hay que tener cuidado con la preparacion y manipulacion de este alimento.

En conversacion con Radio Bio-Bio Valparaiso-Vina del Mar la nutricionista Karen Cruz senalo que “hay que tener precaucion con el aceite que se utiliza, que no debe ser de origen animal ni utilizado mas de 3 veces”

El cuidado es por el alto nivel de grasas saturadas pues segun Cruz “el aceite sometido a altas temperaturas y varias veces facilitan el abultamiento del colesterol”. Mientras que en el aspecto calorico agrega que “las sopaipillas caseras pueden contener 145 calorias mientras que aquellas que venden en carritos en las calles pueden contener 300 calorias”; esto debido al uso reiterado del aceite.

La nutricionista recomienda consumir 1 o 2 sopaipillas maximo pues aunque se dice que en los meses frios el cuerpo requiere mas alimentos caloricos esto es un mito “es solamente que al tomar algo caliente nos agrada en el momento que tenemos frio, pero eso no se debe asociar con la energia o altos nivel de grasa, es solamente costumbre”.

Por lo mismo si no hay un cuidado con la alimentacion durante estos mese puede llegar al verano con 4 o 6 kilos demas.

La entrevista es de Karen Cortez en Radio Bio-Bio Valparaiso-Vina del Mar.

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There’s a little-known secret to making extraordinarily delicious and healthy sopapillas using an air fryer.

Air fryers are a must-have kitchen appliance if you are interested in making sopapillas.

Air fryers cook sopapillas by circulating heat around the exterior of the dough. This creates a more flakey, delicious, and sometimes crispier sopapilla than traditional deep fryers or any other kitchen device. It also requires little to no oil and can be a very healthy alternative to deep frying.

Using an air fryer is the best way to make crispy sopapillas.

However, it is a challenging cooking method that takes a lot of skill, and there can be other challenges to using these appliances.

Sopapillas can be cooked in air fryers to make light, crispy treats. In fact, this has always been a low-key secret among families and cooks who steer towards the healthier spectrum of “fried” foods.

Air fryers are a healthier alternative to deep fryers.

You can cook almost anything with the dough in an air fryer, including frozen items. Sopapillas are no exception.

Air fryers have many benefits, like making sopapillas crispier. 

However, air fryers are temperamental and can burn your dough easily if you do not cook your sopapillas at the right temperature. Dishes can get burnt easily (which is a normal part of cooking), so learning to navigate your way around the air fryer will be just one obstacle in addition to cooking sopapillas if you have not done that already.

Air frying sopapillas requires knowledgeable timing and temperature and the results get better with practice.

There are multiple downfalls to using air fryers, like how difficult these appliances are to clean. All parts must be removed from air fryers and cleaned individually, which is a major pain. The cleaning difficulty is not the only problem either.

Another issue is that when we deep fry sopapillas, we get to see the progress of the cooking. With most (if not, all) deep fryers, cooking requires that we place the food into a closed chamber. And you won’t get to see the progress until the food is done.

Making sopapillas with an air fryer is easy but it can be a bit challenging to get right. If you already know how to make sopapillas with a deep fryer, you are in luck! Sopapillas are made similarly with an air fryer the same way you make them using a deep fryer.

For those who do not know how to make sopapillas already follow these instructions: 

Mix the sopapilla dough in a large bowl until it forms a smooth ball. After mixing all ingredients thoroughly, take it from the bowl and knead it for a minimum of at least two minutes. Let the dough rise for at least 20 minutes.

After letting your dough rise, remove it from the bowl with clean hands. 

Place your dough on a clean, floured surface, and then roll it out with a flour-covered roller until it is roughly ¼ inch thick. 

Cut your dough into 2.5-inch triangles (or any other shape you desire). 

Heat your air fryer to 375 degrees Fahrenheit. Use a bit of oil and either spray or glaze your sheets of dough. Then carefully lay the dough inside the air fryer container but don’t place them on top of each other. Keep an eye on the temperature as you cook sopapillas and cook each side of the sopapilla for 3 minutes.

The sopapillas fried with air fryers are extra light and crispy. Air-fried foods are healthier than most deep-fried foods. These foods are lower in fat, so a low-calorie dish like sopapillas can become even lower in calories.

There have been multiple studies that link deep-fried foods to serious health conditions like diabetes, stroke, and heart disease.

The best way to avoid and prevent these issues is to use less cooking oil in your foods.

Air fryers can cook frozen food, and that includes sopapillas. Frozen food cooks faster, easier, and crisper in an air fryer.

Most air fryers have several settings that even allow you to preheat or even thaw frozen foods. When an air fryer defrosts, it’s normally just running at a lower temperature which is usually between 176°F to 194°F (80°C to 90°C).
Defrost for about 2 minutes total.

Cooking frozen sopapillas in an air fryer is perfect so you can make the crispiest sopapillas ever.

A valid alternative would just be to let it thaw at room temperature. It shouldn’t take more than 15 minutes to room thaw.

Sopapillas can be reheated in an air fryer to taste exactly how they did when they were fresh! Cook them the same you did before but put them in at a lower temperature. If you reheat sopapillas at a lower temperature, you guarantee that your sopapillas do not dry out. 

This will help keep your sopapillas stay moist and are flakey, not crumbly.

The traditional method for heating sopapillas is by using an oven. Reheating in an oven can result in the dough developing a chewy texture.

Place the sopapillas in your air fryer that has been pre-heated to 350 degrees Fahrenheit. Again follow the steps above and don’t forget to flip them over on each side to cook for 2 minutes each. 

Take them out and let them cool for 5 minutes before serving with powdered sugar and honey or chocolate sauce.

Sopapillas will puff and become fluffy, but sometimes they will not. Odds are, if your sopapillas did not puff up, it was a small error on your end. 

The following reasons prevent sopapillas from puffing: 

I recommend spraying your cut-out mix with oil right before placing them in the air fryer. Oil temperature is critical for puffiness. Always keep an eye on the temperature of your sopapillas. 

It is common to see fluctuations in oil temperature the more dough you fry. Adjust your air fryer as needed to keep it at 375 degrees Fahrenheit throughout your cooking.

Air fryers produce crispy sopapillas, and adding different cooking oils can make sopapillas even crispier. With air fryers, you can use low-calorie oils like peanut oil to create extra flakey crusts. 

However, there are many oils that your air fryer is not capable of supporting. That is why you must consider the cooking oil that you use before frying.

Be conscious of the amount of oil you use. Fortunately, it’s probably going to be nowhere near as much oil that stays in your sopapilla had you deep-fried it.

Frying sopapillas with an air fryer can be difficult at times, but you will be happy to cook this delicious Hispanic dessert once you get the hang of it! 

Air fryers can be difficult but stay motivated, and you will surely be a sopapilla air frying pro in no time. 

A few tips for making sopapillas in an air fryer include: 

Other interesting articles:

La academica de la Escuela de Nutricion y Dietetica de la Universidad Andres Bello sede Vina del Mar, Andrea Palma, llamo a no abusar del consumo de sopaipillas durante los dias invernales, debido a una serie de factores.

A continuacion te contamos cuales son:

1. Dos sopaipillas equivalen a un plato de cazuela: “Una sopaipilla frita seca (60 g) proporciona 239 calorias, lo que se traduce que al consumir dos unidades es practicamente como comer un plato de cazuela de vacuno con papa, que equivale a 494 calorias”, explico la nutricionista.

2. El riesgo de la combinacion hidrato de carbono-fritura: la especialista subrayo que “sobrepasar el requerimiento de hidratos de carbono (el cual es especifico para cada persona), principalmente simples (azucares), genera que estos se transformen en grasa y sean almacenados en el organismo como tejido adiposo”. El exceso del consumo de hidratos de carbono simples y fritura conlleva a la malnutricion por exceso, subrayo la profesional.

3. Posee grasas perjudiciales: La profesional senalo que “el consumo de grasas no saludables (saturadas y trans) provoca el riesgo de sufrir basicamente enfermedades cardiovasculares, las cuales son la principal causa de muerte en Chile por morbimortalidad”.

“Segun la Encuesta de Salud 2009, el 25,1% de la poblacion mayor de 15 ano es obesa y un 39,3% tiene sobrepeso. Esta condicion genera a la vez la aparicion de otras enfermedades cronicas no transmisibles como Hipertension Arterial, Dislipidemias, Diabetes y enfermedades cardiovasculares”, dijo Andrea Palma.

4. Ojo con las sopaipillas pasadas y otros alimentos similares: “Una sopaipilla frita y pasada por chancaca tiene 374 Kcal, un picaron con chancaca 289 Kcal, mientras que 2 calzones rotos con azucar flor, 245 Kcal; y un vaso de 200cc de malta con huevo y azucar, 156 Kcal”, afirmo.

Para disminuir los efectos de los alimentos invernales, la nutricionista aconsejo prepararlos con tecnicas culinarias como a la plancha, cocido, al horno, al vapor, asado, grille.

“Esto resulta mucho mas saludable, ya que no aporta calorias adicionales ni tampoco grasas de mala calidad como las saturadas y trans que generan implicancias nocivas en la salud de las personas”, indico la academica.

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