Ingredients
- pork tenderloin 190 g (raw)
- sweet potato 280 g
- butter 5 g
- green salad 100 g
- cucumber 150 g
- olive oil 8 g
- salt, pepper
Instructions
- Preheat the oven to 190 degrees Celsius. Season the pork tenderloin with salt and pepper, then place it in a baking tray.
- Bake the tenderloin for 25-30 minutes, or until the internal temperature reaches 63 degrees Celsius (it will continue cooking after being removed from the oven). Let it rest for 5 minutes before slicing.
- Meanwhile, peel the sweet potatoes, cut them into cubes and boil them in salted water until very soft.
- Drain the boiled sweet potatoes and mash them using a hand blender together with the butter, a pinch of salt and pepper, until you get a smooth mash.
- Prepare the salad by mixing the green salad and sliced cucumber. Season simply with olive oil, salt and pepper.
- Place the sweet potato mash, pork tenderloin slices and fresh salad on the plate.
This food combination is chosen for its ability to support muscle regeneration and efficiently modulate the glycemic response. Pork tenderloin is an excellent source of high biological value protein and essential micronutrients such as vitamin B12 and zinc, which specialized studies show are crucial for DNA synthesis and immune function.
Sweet potato, with its moderate glycemic index, provides complex carbohydrates and beta-carotene, a powerful antioxidant. The integration of fiber from green salad and monounsaturated fats from olive oil slows the digestion rate of carbohydrates. This biochemical mechanism prevents sudden spikes in blood sugar, maintaining a constant energy flow and stabilizing insulin levels. It's a meal that optimizes not just caloric intake, but also nutrient assimilation at the cellular level, contributing to an overall state of vitality and well-being.
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