{"id":45516,"date":"2022-01-21T10:36:07","date_gmt":"2022-01-21T13:36:07","guid":{"rendered":"https:\/\/osepmendoza.com.ar\/web\/?p=45516"},"modified":"2023-05-17T08:27:10","modified_gmt":"2023-05-17T11:27:10","slug":"verano-y-calor-la-importancia-de-la-hidratacion","status":"publish","type":"post","link":"https:\/\/osepmendoza.com.ar\/web\/verano-y-calor-la-importancia-de-la-hidratacion\/","title":{"rendered":"Verano y calor: la importancia de la hidrataci\u00f3n"},"content":{"rendered":"<p align=\"left\"><strong>En el verano es fundamental acompa\u00f1ar la adaptaci\u00f3n del organismo a las altas temperaturas con una alimentaci\u00f3n e hidrataci\u00f3n correctas. Este proceso no solo se reduce a tomar mucha agua y comer liviano sino hacerlo correctamente.<\/strong><\/p>\n<p align=\"left\">La sudoraci\u00f3n es el principal mecanismo de defensa que el cuerpo pone en funcionamiento contra la elevada temperatura corporal. Su manifestaci\u00f3n m\u00e1s evidente es la p\u00e9rdida de agua, sin embargo, en este proceso se pierden adem\u00e1s sales y minerales como sodio, potasio y magnesio fundamentales para un funcionamiento corporal equilibrado.<\/p>\n<p align=\"left\">Para reequilibrar el cuerpo, la hidrataci\u00f3n con agua se debe acompa\u00f1ar con el consumo de frutas y verduras que aporten el requerimiento adicional de sales minerales, por ejemplo, el potasio presente en la banana y el tomate y los c\u00edtricos son una excelente fuente de magnesio.<\/p>\n<p align=\"left\">Las infusiones y las bebidas alcoh\u00f3licas y cafeinadas no son la mejor opci\u00f3n para lograr una buena hidrataci\u00f3n porque su efecto diur\u00e9tico aumenta la p\u00e9rdida de agua por orina. Por eso, a la hora de hidratarse hay que elegir bebidas sin alcohol y sin az\u00facar, como el agua o jugos naturales de frutas.<\/p>\n<p align=\"left\"><strong>Para tener en cuenta<\/strong><\/p>\n<p align=\"left\">La sed se presenta cuando existe cierto grado de deshidrataci\u00f3n por lo que es indispensable anticiparse a esa sensaci\u00f3n. Esto se fundamenta en varios motivos:<\/p>\n<ul>\n<li>Con la edad la sensaci\u00f3n de sed se va perdiendo por lo que es necesario obligarse a beber l\u00edquidos a lo largo del d\u00eda<\/li>\n<li>La mayor incorporaci\u00f3n de calor\u00edas eleva la temperatura corporal aumentando la sudoraci\u00f3n por lo que embarazadas, personas con sobrepeso y obesidad tienden a transpirar m\u00e1s por lo cual es esencial mantener una buena hidrataci\u00f3n<\/li>\n<\/ul>\n<p align=\"left\"><strong>Premisa b\u00e1sica: hidratarnos<\/strong><\/p>\n<p align=\"left\">Mantenerse hidratado es esencial. Un consumo razonable de l\u00edquidos es de 1,5 a 3 litros diarios dependiendo de la masa corporal. Como regla general por cada kilo de peso corporal se requieren 31.5 ml de agua, aumentando levemente su consumo con el aumento de las temperaturas (\u00bd litro diario m\u00e1s ser\u00eda suficiente).<\/p>\n<p align=\"left\">Buenas alternativas al agua son los jugos c\u00edtricos, leche descremada y las bebidas deportivas, en particular para aquellas personas que transpiran bastante.<\/p>\n<p align=\"left\"><strong>\u00bfQu\u00e9 comer?<\/strong><\/p>\n<p align=\"left\">Lo ideal es agregar a la dieta frutas jugosas como sand\u00eda, mel\u00f3n, naranja o uvas. En el verano es siempre el mejor postre y colaci\u00f3n. Es recomendable ingerirlas preferentemente crudas.<\/p>\n<p align=\"left\">Las verduras que contienen abundante cantidad de l\u00edquido y que se aconsejan agregar en la comida durante el verano son: escarola, lechuga, pepino, tomate, coles, remolacha, zanahoria, berros, r\u00facula, coliflor, morr\u00f3n y espinaca.<\/p>\n<p align=\"left\">Las posibilidades de combinaci\u00f3n de las distintas verduras para elaborar ensaladas son ilimitadas y se convierten en la mejor opci\u00f3n para un almuerzo r\u00e1pido, fresco, nutritivo y liviano. Se pueden combinar con trozos de pollo, carnes y pescados, huevo o queso fresco que aportan prote\u00ednas y no tantas calor\u00edas, semillas, legumbres, cereales integrales.<\/p>\n<p align=\"left\">Es importante evitar fritos o preparaciones muy grasas porque son de digesti\u00f3n muy lenta y pueden resultar pesados, especialmente en d\u00edas de mucho calor.<\/p>\n<p align=\"left\">Adem\u00e1s es indispensable recordar que en el verano hay que dedicar una mayor atenci\u00f3n a la conservaci\u00f3n de los alimentos. Principalmente los l\u00e1cteos, carnes, pollo y el pescado deben conservar la cadena de fr\u00edo para evitar su deterioro. Ingerirlos luego de una interrupci\u00f3n de la cadena de fr\u00edo puede ser riesgoso y traer consecuencias para la salud.<\/p>\n<p align=\"left\"><strong>Lo b\u00e1sico para tener en cuenta es:<\/strong><\/p>\n<p align=\"left\">&#8211; Beber agua o jugos de frutas naturales<\/p>\n<p align=\"left\">&#8211; Reducir el consumo de bebidas alcoh\u00f3licas, azucaradas y con cafe\u00edna<\/p>\n<p align=\"left\">&#8211; Consumir a diario frutas jugosas y vegetales de estaci\u00f3n<\/p>\n<p align=\"left\">&#8211; No olvidarse de las prote\u00ednas (carnes, pescados, pollo magros, soja, l\u00e1cteos descremados)<\/p>\n<p align=\"left\">&#8211; Reducir los panificados y alimentos grasos<\/p>\n<p align=\"left\">&#8211; Asegurar la cadena de fr\u00edo de los alimentos que as\u00ed lo requieren<\/p>\n<p align=\"justify\"><strong>Lic. Silvina Rodr\u00edguez Blanco<\/strong><\/p>\n<p align=\"justify\"><strong>Servicio de Nutrici\u00f3n y Alimentaci\u00f3n <\/strong><\/p>\n<p align=\"justify\"><strong>OSEP<\/strong><\/p>\n<p class=\"western\" align=\"justify\">\n","protected":false},"excerpt":{"rendered":"<p>En el verano es fundamental acompa\u00f1ar la adaptaci\u00f3n del organismo&#8230;<\/p>\n","protected":false},"author":12,"featured_media":45517,"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":[832,300,1111,285],"class_list":["post-45516","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-noticias","tag-agua","tag-calor","tag-hidratacion","tag-verano"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - 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