{"id":40988,"date":"2020-04-07T15:29:13","date_gmt":"2020-04-07T18:29:13","guid":{"rendered":"https:\/\/www.osepmendoza.com.ar\/web\/?p=40988"},"modified":"2020-04-07T15:29:13","modified_gmt":"2020-04-07T18:29:13","slug":"covid19-alimentacion-saludable","status":"publish","type":"post","link":"https:\/\/osepmendoza.com.ar\/web\/covid19-alimentacion-saludable\/","title":{"rendered":"Covid19: Alimentaci\u00f3n saludable"},"content":{"rendered":"<p>El Departamento de Nutrici\u00f3n de OSEP pone a su disposici\u00f3n una serie de recomendaciones y consejos para que la alimentaci\u00f3n en cuarentena sea lo m\u00e1s saludable y nutritiva.<\/p>\n<p>Los alimentos contienen nutrientes b\u00e1sicos para mantener saludable el organismo como por ejemplo, ayudan a mejorar la respuesta del sistema inmune produciendo una mayor eficiencia de respuesta ante diversas enfermedades.<\/p>\n<p><strong>Recomendaciones <\/strong><\/p>\n<p>Una alimentaci\u00f3n saludable es aquella que es suficiente, completa, equilibrada, satisfactoria, segura, adaptada al comensal y al entorno sostenible.<\/p>\n<p>Adem\u00e1s para lograr un equilibrio f\u00edsico, emocional y nutricional es necesario seguir las siguientes pautas:<\/p>\n<ul>\n<li><strong>Alimentaci\u00f3n:<\/strong> respetar horarios, moderar cantidades, evitar picoteos, durante la comida no utilice dispositivos electr\u00f3nicos y trate que los procesos de masticaci\u00f3n sean lentos para asegurar una correcta digesti\u00f3n y nutrici\u00f3n.<\/li>\n<li><strong>H\u00e1bitos nocivos:<\/strong> evitar el tabaco y el alcohol, aprender a gestionar la ansiedad y el estr\u00e9s.<\/li>\n<li><strong>Vida cotidiana:<\/strong> respetar horas de sue\u00f1o y descanso, realizar actividad f\u00edsica moderada en el hogar y beber abundante cantidad de l\u00edquidos, especialmente agua, limonada casera e infusiones.<\/li>\n<\/ul>\n<p>Estas pautas ayudan a que no se ganen kilos extra ni que la persona se descompense producto de alguna enfermedad cr\u00f3nica o por la cuarentena.<\/p>\n<p><strong>Pautas alimentarias<\/strong><\/p>\n<p>Para lograr una correcta nutrici\u00f3n se deben incluir diariamente: l\u00e1cteos descremados, carnes magras, vegetales y frutas de estaci\u00f3n, de diferentes colores y variedades. Adem\u00e1s se debe respetar un m\u00ednimo de 5 porciones al d\u00eda para lograr un mayor aporte de vitaminas y minerales e incorporar cereales integrales para un buen aporte de fibra y vitaminas del complejo B.<\/p>\n<p>Es indispensable incluir en las comidas y colaciones los siguientes alimentos que mejoran el sistema inmunitario:<\/p>\n<ul>\n<li>Es anti-bacteriano y antiviral y antif\u00fangico. Disminuye la presi\u00f3n sangu\u00ednea y retarda el endurecimiento de las arterias. Previene el resfr\u00edo y combate la fiebre.<\/li>\n<li><strong>Almendras, nueces.<\/strong> La vitamina E que contienen es clave para un sistema inmunol\u00f3gico saludable.<\/li>\n<li><strong>Ar\u00e1ndanos<\/strong>. Tiene propiedades antioxidantes y protectoras. Ayuda a prevenir infecciones respiratorias.<\/li>\n<li><strong>Pimiento rojo.<\/strong> Es una de las hortalizas m\u00e1s ricas en vitamina C, protege de las infecciones.<\/li>\n<li><strong>Br\u00f3coli.<\/strong> Aporta numerosos minerales y vitaminas, entre las que destacan la A, C y E, adem\u00e1s de antioxidantes y fibra.<\/li>\n<li><strong>Champi\u00f1ones.<\/strong> El selenio, junto con las vitaminas B riboflavina y niacina, es uno de sus componentes b\u00e1sicos que aumenta las defensas.<\/li>\n<li><strong>C\u00edtricos.<\/strong> Como lim\u00f3n, naranja, pomelo o mandarina y el kiwi estimulan la producci\u00f3n de gl\u00f3bulos blancos, claves para combatir infecciones, porque contienen vitamina C.<\/li>\n<li>Poseen antioxidantes y betacarotenos que incrementan la capacidad del sistema inmune para combatir infecciones.<\/li>\n<li><strong>Germen de trigo.<\/strong> Rico en zinc y vitaminas E y B6. La deficiencia de esta \u00faltima causar\u00eda una pobre respuesta del sistema inmunitario frente a las enfermedades. A\u00f1adirlo al yogur\u00a0 es una buena forma de mejorar la funci\u00f3n inmune.<\/li>\n<li><strong>Yogurt, k\u00e9fir.<\/strong> Estimulan la producci\u00f3n de defensas naturales en el organismo. Alimentan la flora intestinal buena, una gran barrera de defensa.<\/li>\n<li>Como el salm\u00f3n, at\u00fan, caballa son ricos en \u00e1cidos grasos Omega-3. Ayudan a combatir la artritis que puede ocurrir por un d\u00e9ficit del sistema inmune.<\/li>\n<\/ul>\n<p><strong>Recomendaciones<\/strong><\/p>\n<p>No acumule grandes cantidades de productos, perecederos o no, para evitar el desperdicio de alimentos y para dejarle suministro a otros compradores.<\/p>\n<p>Si desea almacenar y programar algunas comidas tenga en cuenta las siguientes consideraciones:<\/p>\n<ul>\n<li>El <strong>pescado en lata<\/strong> contiene alto contenido de sal y aceite. Opte por la conserva al natural y en el caso de comensales con hipertensi\u00f3n, no se debe agregar sal de mesa a la preparaci\u00f3n.<\/li>\n<li>Respecto a los <strong>vegetales y legumbres enlatadas <\/strong>se recomienda enjuagarlas si hay personas hipertensas.<\/li>\n<li>Las<strong> frutas desecadas y enlatadas <\/strong>concentran m\u00e1s az\u00facar. Busque opciones light en el caso de pacientes diab\u00e9ticos y con obesidad.<\/li>\n<li>Evitar excesos en el consumo de gaseosas, jugos concentrados, pasteler\u00eda, fiambres, achuras y embutidos. No son saludables y pueden ocasionar descompensaciones y aparici\u00f3n de enfermedades cr\u00f3nicas.<\/li>\n<\/ul>\n<p>La clave es lograr alimentaci\u00f3n saludable, ejercicio adecuado y reducir el estr\u00e9s ante la situaci\u00f3n actual de aislamiento social por coronavirus.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>El Departamento de Nutrici\u00f3n de OSEP pone a su disposici\u00f3n&#8230;<\/p>\n","protected":false},"author":9,"featured_media":40989,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[101],"tags":[155,1463,1485,397],"class_list":["post-40988","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-noticias","tag-alimentacion","tag-coronavirus","tag-covid-19","tag-invierno"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - 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