{"id":42958,"date":"2020-12-21T15:32:02","date_gmt":"2020-12-21T18:32:02","guid":{"rendered":"https:\/\/osepmendoza.com.ar\/web\/?p=42958"},"modified":"2023-06-21T08:38:12","modified_gmt":"2023-06-21T11:38:12","slug":"como-alimentarse-sanamente-en-las-fiestas","status":"publish","type":"post","link":"https:\/\/osepmendoza.com.ar\/web\/como-alimentarse-sanamente-en-las-fiestas\/","title":{"rendered":"C\u00f3mo alimentarse sanamente en las fiestas"},"content":{"rendered":"<p><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><b>Navidad y A\u00f1o Nuevo son momentos muy especiales desde el punto de vista familiar y social, pero sabemos que puede entra\u00f1ar riesgos para nuestra salud debido a la frecuencia con la que, durante esos d\u00edas, los buenos h\u00e1bitos son sustituidos por costumbres menos convenientes, desde un aumento del consumo del alcohol, el abandono del ejercicio f\u00edsico o la ingesta de men\u00fas y alimentos hipercal\u00f3ricos. La licenciada Silvina Rodr\u00edguez Blanco, jefa del Departamento de Nutrici\u00f3n y Alimentaci\u00f3n de OSEP nos brinda algunos consejos para transitar las fiestas de manera saludable.<\/b><\/span><\/span><\/p>\n<p><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">En general, en estas fechas, se consumen recetas m\u00e1s elaboradas, con agregado de salsas o ingredientes ricos en grasas y az\u00facares. Igualmente son frecuentes los dulces y los postres, as\u00ed como los aperitivos antes de comer que incluyen snacks o c\u00f3cteles poco recomendables.<\/span><\/span><\/p>\n<p><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Las secuelas en nuestro organismo pueden ser notables y en pocas semanas puede producirse:<\/span><\/span><\/p>\n<ul>\n<li><b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Aumento de los niveles de colesterol, de az\u00facar en sangre y de \u00e1cido \u00farico<\/span><\/span><\/b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">.<\/span><\/span><\/li>\n<li><b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Subidas de la tensi\u00f3n <\/span><\/span><\/b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><b>arterial.<\/b><\/span><\/span><\/li>\n<li><b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Mayor retenci\u00f3n de l\u00edquidos.<\/span><\/span><\/b><\/li>\n<li><b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Ganancia de peso y grasa <\/span><\/span><\/b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><b>corporal.<\/b><\/span><\/span><\/li>\n<\/ul>\n<p class=\"western\" lang=\"es-AR\" align=\"left\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">La consecuencia de todo ello es, principalmente, un aumento del riesgo cardiovascular, as\u00ed como del riesgo de sobrepeso y obesidad, que a su vez aumentan la posibilidad de desarrollar enfermedades asociadas como la diabetes o la hipertensi\u00f3n. <\/span><\/span><\/p>\n<p class=\"western\" lang=\"es-AR\" align=\"left\"><strong><span style=\"font-family: Arial,serif;\"><span style=\"font-size: medium;\">\u00bfQu\u00e9 otros problemas de salud pueden afectarnos en esta \u00e9poca?<\/span><\/span><\/strong><\/p>\n<p><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Tambi\u00e9n son frecuentes las siguientes dolencias:<\/span><\/span><\/p>\n<p><b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Gastroenteritis aguda. <\/span><\/span><\/b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">P<\/span><\/span><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">rovoca una alteraci\u00f3n transitoria de la capacidad del intestino para regular la absorci\u00f3n y la secreci\u00f3n de sales y agua, as\u00ed como un rechazo de los alimentos, produciendo s\u00edntomas como diarrea, v\u00f3mitos, fiebre y dolor abdominal. <\/span><\/span><\/p>\n<p><b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Estre\u00f1imiento<\/span><\/span><\/b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">. Durante esta \u00e9poca se tiende a ingerir menos alimentos con fibra, consumir menos agua y a realizar menos ejercicio, factores claves para el buen tr\u00e1nsito intestinal.<\/span><\/span><\/p>\n<p><b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Hemorroides<\/span><\/span><\/b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">. La excesiva ingesta de especias, grasas, picantes o alcohol provoca que, durante estos d\u00edas, pueda aumentar la incidencia de esta dolencia o se produzca un empeoramiento. Molestias como picaz\u00f3n, inflamaci\u00f3n, ardor, dolor o peque\u00f1os sangrados asociados a las deposiciones son algunos de los s\u00edntomas m\u00e1s comunes. <\/span><\/span><\/p>\n<p class=\"western\" lang=\"es-AR\" align=\"left\"><strong>\u00bf<span style=\"font-family: Arial,serif;\"><span style=\"font-size: medium;\">C\u00f3mo debe ser nuestra dieta?<\/span><\/span><\/strong><\/p>\n<h3 class=\"western\" align=\"left\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Para fortalecer nuestro organismo, evitar estas dolencias y compensar los excesos cal\u00f3ricos, debe seguirse una dieta variada y equilibrada que incluya todos los grupos de alimentos y nutrientes necesarios:<\/span><\/span><\/h3>\n<p><b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Incluir abundantes frutas y verduras<\/span><\/span><\/b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">, ya que aumentan las defensas del organismo gracias a su elevado contenido en vitaminas y minerales. Las preparaciones deber\u00e1n ser livianas sin agregado de salsas, mayonesas o crema.<\/span><\/span><\/p>\n<p><b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Reducir la presencia de grasas saturadas<\/span><\/span><\/b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">, presentes en carnes, embutidos y productos de pasteler\u00eda. En cambio, es preferible optar por las que aportan el aceite de oliva y los pescados, debido a sus propiedades cardio-saludables.<\/span><\/span><\/p>\n<p><b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Incluir hidratos de carbono con moderaci\u00f3n <\/span><\/span><\/b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Presentes en el pan, cereales, pasta y arroz. Elegir mejor integrales que, adem\u00e1s de energ\u00eda, aportan fibra y mejoran el tr\u00e1nsito intestinal. Debemos consumirlos con moderaci\u00f3n para no aumentar la ingesta cal\u00f3rica m\u00e1s all\u00e1 de lo recomendable. <\/span><\/span><\/p>\n<h3 class=\"western\" align=\"left\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Otros h\u00e1bitos diet\u00e9ticos <\/span><\/span><\/h3>\n<p class=\"western\" lang=\"es-AR\" align=\"left\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Adem\u00e1s de qu\u00e9 comemos, es importante c\u00f3mo y cu\u00e1ndo lo hacemos. Las siguientes recomendaciones diet\u00e9ticas son cruciales para controlar la ingesta cal\u00f3rica y, por tanto, preservar nuestra salud:<\/span><\/span><\/p>\n<p><b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Se deben realizar cuatro comidas principales:<\/span><\/span><\/b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"> Desayuno, almuerzo, merienda y cena. Respetar esta rutina alimenticia evita dejar pasar mucho tiempo entre comidas y previene el picoteo. Adem\u00e1s pueden agregarse colaciones entre comidas principales si fuera necesario.<\/span><\/span><\/p>\n<p><b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Los alimentos deben prepararse de manera saludable<\/span><\/span><\/b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">. A la plancha, al vapor o al horno constituyen excelentes opciones y no deben dejarse a un lado durante las fiestas, cuando tanto abundan las frituras y las salsas.<\/span><\/span><\/p>\n<p><b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">No abusar de las cantidades<\/span><\/span><\/b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">. Es importante evitar repetici\u00f3n y elegir las porciones m\u00e1s chicas.<\/span><\/span><\/p>\n<p><b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Beber abundante l\u00edquido, sobre todo agua<\/span><\/span><\/b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">. Todas las comidas han de estar acompa\u00f1adas de agua ya que disminuye la ansiedad por la comida, hidrata el organismo y mejora el tr\u00e1nsito intestinal. En total, deben tomarse de seis a ocho vasos diarios. Esta medida es importante durante las fiestas, pues las bebidas alcoh\u00f3licas y refrescos predominan en la mesa y el agua es olvidada. <\/span><\/span><\/p>\n<p class=\"western\" lang=\"es-AR\" align=\"left\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Cabe destacar que el ambiente festivo nos lleva a relajarnos respecto de las rutinas de actividad f\u00edsica que solemos practicar, precisamente en una \u00e9poca en la que se come m\u00e1s de lo normal y el ejercicio es m\u00e1s necesario que nunca para mantener el equilibrio entre ingesta y consumo cal\u00f3rico. Adem\u00e1s de esforzarnos por seguir practicando las rutinas deportivas, la Organizaci\u00f3n Mundial de la Salud recomienda practicar al menos entre treinta y 60 minutos diarios de ejercicio f\u00edsico .<\/span><\/span><\/p>\n<h2 class=\"western\" align=\"left\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">10 consejos para una Navidad saludable<\/span><\/span><\/h2>\n<p><b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">1. Cocin\u00e1 de manera saludable.<\/span><\/span><\/b><br \/>\n<b><\/b><\/p>\n<p class=\"western\" lang=\"es-AR\" align=\"left\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Intent\u00e1 cuidarte los d\u00edas en que no tengas eventos familiares o con amigos. Cocin\u00e1 al vapor, al horno o a la plancha. Disminu\u00ed los platos con grasas saturadas (carnes, fiambres, embutidos y pasteler\u00eda) y opt\u00e1 por vegetales, aceite de oliva y pescados.<\/span><\/span><\/p>\n<p><b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">2. Consum\u00ed frutas y hortalizas.<\/span><\/span><\/b><\/p>\n<p class=\"western\" lang=\"es-AR\" align=\"left\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Los d\u00edas que no tengas celebraciones, consum\u00ed abundantes frutas y verduras, as\u00ed como alimentos ricos en hidratos de carbono integrales. Su fibra regula el tr\u00e1nsito intestinal y controla los niveles de colesterol.<\/span><\/span><\/p>\n<p><b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">3. No abuses de la sal.<\/span><\/span><\/b><\/p>\n<p class=\"western\" lang=\"es-AR\" align=\"left\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Provoca retenci\u00f3n de l\u00edquidos, adem\u00e1s de aumentar el riesgo de hipertensi\u00f3n. Para no restar sabor a las comidas, pod\u00e9s recurrir al apio o hierbas arom\u00e1ticas. Evit\u00e1 tambi\u00e9n los alimentos congelados, precocinados, en conserva o enlatados, debido a su alto contenido en sal.<\/span><\/span><\/p>\n<p><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><b>4. Consum\u00ed l\u00e1cteos descremados a diario.<\/b><\/span><\/span><\/p>\n<p class=\"western\" lang=\"es-AR\" align=\"left\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Para asegurar el aporte de calcio y vitamina D.<\/span><\/span><\/p>\n<p><b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">5. No repitas postres ni productos navide\u00f1os.<\/span><\/span><\/b><\/p>\n<p class=\"western\" lang=\"es-AR\" align=\"left\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Consum\u00ed s\u00f3lo los d\u00edas festivos y sin repetir. De esta manera, evit\u00e1s el exceso de az\u00facar y grasas. <\/span><\/span><\/p>\n<p><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\"><b>6.Realiz\u00e1 preparaciones justas.<\/b><\/span><\/span><\/p>\n<p class=\"western\" lang=\"es-AR\" align=\"left\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Que no sobren para seguir consumiendo los d\u00edas restantes<\/span><\/span><\/p>\n<p><b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">7. No te excedas con el alcohol.<\/span><\/span><\/b><\/p>\n<p class=\"western\" lang=\"es-AR\" align=\"left\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Provoca una ingesta de calor\u00edas vac\u00edas. Intent\u00e1 tomarlo \u00fanicamente durante la comida e intercal\u00e1ndolo con vasos de agua. <\/span><\/span><\/p>\n<p><b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">8. El agua, m\u00e1s necesaria que nunca.<\/span><\/span><\/b><\/p>\n<p class=\"western\" lang=\"es-AR\" align=\"left\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Record\u00e1 beber ocho vasos de agua al d\u00eda. Se trata de un h\u00e1bito muy beneficioso que deb\u00e9s mantener m\u00e1s que nunca durante las fiestas, pues facilita el tr\u00e1nsito intestinal, hidrata el organismo y previene la deshidrataci\u00f3n producida por el alcohol. Tambi\u00e9n pod\u00e9s ingerir infusiones y jugos naturales. Evit\u00e1 las gaseosas y aguas saborizadas.<\/span><\/span><\/p>\n<p><b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">9. La balanza presente.<\/span><\/span><\/b><\/p>\n<p class=\"western\" lang=\"es-AR\" align=\"left\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Sin obsesionarte ni pesarte todos los d\u00edas, pero s\u00ed controlando el peso a lo largo de las fiestas. Un aumento demasiado repentino ser\u00eda se\u00f1al de alarma.<\/span><\/span><\/p>\n<p><b><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">10. Realiz\u00e1 ejercicio f\u00edsico y caminatas.<\/span><\/span><\/b><\/p>\n<p class=\"western\" lang=\"es-AR\" align=\"left\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: medium;\">Practic\u00e1 ejercicio durante las fiestas para contrarrestar los efectos de las reuniones gastron\u00f3micas. <\/span><\/span><\/p>\n<p lang=\"es-AR\" align=\"left\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-42960 size-full\" src=\"https:\/\/osepmendoza.com.ar\/web\/wp-content\/uploads\/2020\/12\/foto1-2.jpg\" alt=\"\" width=\"800\" height=\"804\" srcset=\"https:\/\/osepmendoza.com.ar\/web\/wp-content\/uploads\/2020\/12\/foto1-2.jpg 800w, https:\/\/osepmendoza.com.ar\/web\/wp-content\/uploads\/2020\/12\/foto1-2-150x150.jpg 150w, https:\/\/osepmendoza.com.ar\/web\/wp-content\/uploads\/2020\/12\/foto1-2-768x772.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-42961 size-full\" src=\"https:\/\/osepmendoza.com.ar\/web\/wp-content\/uploads\/2020\/12\/foto2.jpg\" alt=\"\" width=\"800\" height=\"804\" srcset=\"https:\/\/osepmendoza.com.ar\/web\/wp-content\/uploads\/2020\/12\/foto2.jpg 800w, https:\/\/osepmendoza.com.ar\/web\/wp-content\/uploads\/2020\/12\/foto2-150x150.jpg 150w, https:\/\/osepmendoza.com.ar\/web\/wp-content\/uploads\/2020\/12\/foto2-768x772.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Navidad y A\u00f1o Nuevo son momentos muy especiales desde el&#8230;<\/p>\n","protected":false},"author":12,"featured_media":42959,"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":"","_links_to":"","_links_to_target":""},"categories":[101],"tags":[1582,497,804,578,188],"class_list":["post-42958","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-noticias","tag-comidas","tag-dieta","tag-fiestas","tag-habitos","tag-saludable"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - 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