{"id":43105,"date":"2021-01-18T16:03:12","date_gmt":"2021-01-18T19:03:12","guid":{"rendered":"https:\/\/osepmendoza.com.ar\/web\/?p=43105"},"modified":"2023-06-21T08:40:48","modified_gmt":"2023-06-21T11:40:48","slug":"como-alimentarse-saludablemente-en-el-verano","status":"publish","type":"post","link":"https:\/\/osepmendoza.com.ar\/web\/como-alimentarse-saludablemente-en-el-verano\/","title":{"rendered":"C\u00f3mo alimentarse saludablemente en el verano"},"content":{"rendered":"

En la \u00e9poca de calor es importante alimentarse e hidratarse bien para evitar el agotamiento y desgano que producen las altas temperaturas. La licenciada Silvina Rodr\u00edguez Blanco, jefa del Departamento de Nutrici\u00f3n y Alimentaci\u00f3n de OSEP, nos brinda algunas recomendaciones.<\/span><\/span><\/h2>\n

Es com\u00fan que no se sienta tanto hambre y que el cuerpo nos pida <\/span><\/span>comidas m\u00e1s frescas, <\/span><\/span><\/strong>p<\/span><\/span>ero tambi\u00e9n es posible <\/span><\/span>que nuestra salud se resienta<\/span><\/span><\/strong> por carencias o excesos, por ello debemos cuidarnos desde la buena alimentaci\u00f3n.<\/span><\/span><\/p>\n

La hidrataci\u00f3n es lo m\u00e1s importante para enfrentar las altas temperaturas, sin embargo, en lugar de elegir<\/span><\/span> <\/b>agua <\/span><\/span>muchas personas eligen bebidas gaseosas, aguas saborizadas o alcohol, sumando alg\u00fan alimento tipo snack hipercal\u00f3rico, hipergraso y con excesos de sal, que tampoco ayuda.<\/span><\/span><\/p>\n

Para evitar estos desarreglos, es aconsejable <\/span><\/span>tomar 2 litros de agua<\/span><\/span><\/strong> al d\u00eda para estar bien hidratado y, en caso de preferir una bebida con sabor, se puede agregar rodajas de frutas frescas o lim\u00f3n natural. <\/span><\/span><\/p>\n

Las vacaciones y el calor hacen que la rutina en nuestra dieta cambie y pueden producirse desequilibrios. Es por eso que debemos estar atentos y consultar con un profesional especializado para que nos recomiende una dieta equilibrada y adecuada a la situaci\u00f3n de cada uno.<\/span><\/span><\/p>\n

Una dieta variada y equilibrada<\/span><\/span><\/h3>\n

Si bien evitamos las preparaciones calientes y nos abocamos a las ensaladas, es importante tener mucha creatividad y ver la cantidad de alimentos que podemos combinar, tanto vegetales como frutas y los alimentos que nos aportan prote\u00ednas y otros nutrientes necesarios como queso, legumbres, huevo duro, at\u00fan, pollo, frutos secos, semillas, etc.<\/span><\/span><\/p>\n

Es recomendable aprovechar las frutas y verduras de estaci\u00f3n. La composici\u00f3n puede ser distinta seg\u00fan sus vitaminas y minerales, teniendo en cuenta el clima, las condiciones de cultivo y el estado de maduraci\u00f3n.<\/span><\/span><\/p>\n

H\u00e1bitos para tener en cuenta<\/span><\/span><\/h3>\n

Una buena alimentaci\u00f3n <\/span><\/span>es m\u00e1s efectiva para la salud<\/span><\/span><\/strong> y el bienestar si se siguen una serie de h\u00e1bitos que la complementen:<\/span><\/span><\/p>\n

– Comprar de forma adecuada <\/span><\/span><\/strong><\/p>\n

Es recomendable ir a hacer las compras con listado en mano y sin hambre, para evitar tentaciones y comprar de m\u00e1s.<\/span><\/span><\/p>\n

– Comer sin apuro<\/span><\/span><\/strong><\/p>\n

Comer despacio, tom\u00e1ndose el tiempo para masticar varias veces cada bocado, ayuda a comer menos cantidad y contribuye a mantener un peso adecuado. La comida que llega al est\u00f3mago mal masticada, produce gases y deteriora el proceso digestivo.<\/span><\/span><\/p>\n

– Hidratarse bien<\/span><\/span><\/strong><\/p>\n

Es necesario mantenerse bien hidratado, entre otras cosas, para reponer la p\u00e9rdida de l\u00edquido a trav\u00e9s de la orina, el sudor y la respiraci\u00f3n. Esto variar\u00e1 dependiendo de la edad, el sexo, la actividad f\u00edsica o la temperatura exterior.<\/span><\/span><\/p>\n

– Fraccionar la alimentaci\u00f3n<\/span><\/span><\/strong><\/p>\n

Realizar las comidas principales procurando una cena liviana para un buen descanso.<\/span><\/span><\/strong><\/p>\n

– Ejercicio F\u00edsico<\/span><\/span><\/strong><\/p>\n

A<\/span><\/span><\/strong>provechando las horas de la ma\u00f1ana bien temprano y las de la noche <\/span><\/span><\/p>\n

– Dormir bien <\/span><\/span><\/strong><\/p>\n

Va de la mano con el comer bien. El descanso nos permite recuperarnos del desgaste energ\u00e9tico. Lo ideal ser\u00eda descansar al menos, seis o siete horas por d\u00eda.<\/span><\/span><\/p>\n

– Evitar intoxicaciones alimentarias<\/span><\/span><\/strong><\/p>\n

El calor tambi\u00e9n <\/span><\/span>aumenta el riesgo de contaminaci\u00f3n de los alimentos<\/span><\/span><\/strong>, por lo que es necesario extremar las medidas de higiene tanto en la compra como en la conservaci\u00f3n y manipulaci\u00f3n de los alimentos.<\/span><\/span><\/p>\n

Es importante <\/span><\/span>mirar la fecha de caducidad<\/span><\/span><\/strong> de los alimentos envasados y dejar para el final de la compra los congelados para evitar que se rompa la cadena de fr\u00edo. Es imprescindible mantener una estricta higiene tanto en las manos como en la cocina y los utensilios.<\/span><\/span><\/p>\n

Es saludable procurar el consumo de \u00e1cidos grasos monoinsaturados presentes en el aceite de oliva, el pescado y los frutos secos. Adem\u00e1s incorporar cereales integrales y vegetales como base de los platos principales y carnes magras con moderaci\u00f3n, frutas y verduras de temporada .<\/span><\/span><\/p>\n

\"\" \"\"<\/p>\n","protected":false},"excerpt":{"rendered":"

En la \u00e9poca de calor es importante alimentarse e hidratarse…<\/p>\n","protected":false},"author":12,"featured_media":43106,"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":[155,1582,497,480,188,285],"class_list":["post-43105","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-noticias","tag-alimentacion","tag-comidas","tag-dieta","tag-nutricion","tag-saludable","tag-verano"],"acf":[],"yoast_head":"\nC\u00f3mo alimentarse saludablemente en el verano - OSEP Mendoza<\/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:\/\/osepmendoza.com.ar\/web\/como-alimentarse-saludablemente-en-el-verano\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"C\u00f3mo alimentarse saludablemente en el verano - 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