{"id":45642,"date":"2022-02-17T15:18:54","date_gmt":"2022-02-17T18:18:54","guid":{"rendered":"https:\/\/osepmendoza.com.ar\/web\/?p=45642"},"modified":"2023-05-17T08:24:12","modified_gmt":"2023-05-17T11:24:12","slug":"alimentacion-y-sistema-inmunitario","status":"publish","type":"post","link":"https:\/\/osepmendoza.com.ar\/web\/alimentacion-y-sistema-inmunitario\/","title":{"rendered":"Alimentaci\u00f3n y sistema inmunitario"},"content":{"rendered":"

Fortalecer las defensas naturales del cuerpo ayuda a combatir organismos da\u00f1inos causantes de enfermedades. Lograrlo es posible con cambios en la dieta y el estilo de vida.<\/strong><\/p>\n

Consejos para fortalecer la inmunidad natural<\/strong><\/p>\n

1. Limit\u00e1 el agregado de az\u00facar y productos que la contienen<\/h4>\n

Los az\u00facares y los carbohidratos refinados pueden contribuir de manera desproporcionada al sobrepeso y la obesidad favoreciendo el riesgo de enfermedades cr\u00f3nicas como diabetes tipo 2 y las patolog\u00edas card\u00edacas. Es necesario limitar el consumo de az\u00facar, solo 2 cucharaditas por d\u00eda aproximadamente y evitar a diario panificados.<\/p>\n

2. Com\u00e9 alimentos integrales de origen vegetal<\/h4>\n

Esta categor\u00eda se compone de frutas, vegetales, nueces, semillas y legumbres. Son ricos en nutrientes y antioxidantes por lo que ayudan a disminuir la inflamaci\u00f3n al combatir los llamados radicales libres.<\/p>\n

Por otro lado, la fibra en los alimentos vegetales es sustento para el microbioma intestinal, es decir, la comunidad de bacterias saludables del intestino.<\/p>\n

Un microbioma intestinal resistente puede mejorar la inmunidad y ayudar a evitar que pat\u00f3genos da\u00f1inos entren en el cuerpo a trav\u00e9s del tracto digestivo.<\/p>\n

3. Com\u00e9 grasas saludables<\/h4>\n

Estas son las que se encuentran en el aceite de oliva y los pescados. Pueden aumentar la respuesta inmune de tu cuerpo.<\/span><\/p>\n

El aceite de oliva es altamente antiinflamatorio por lo que ayuda a combatir bacterias y virus. Adem\u00e1s su consumo se vincula con un menor riesgo de afecciones cr\u00f3nicas como enfermedades card\u00edacas y diabetes tipo 2.<\/p>\n

Los \u00e1cidos grasos omega-3, como los del salm\u00f3n y las semillas de ch\u00eda, tambi\u00e9n combaten la inflamaci\u00f3n.<\/p>\n

En este grupo se encuentran tambi\u00e9n las semillas, la palta , las nueces y almendras.<\/p>\n

4. Com\u00e9 alimentos fermentados<\/h4>\n

Son ricos en bacterias beneficiosas llamadas probi\u00f3ticos, que se encuentran en gran cantidad en el tracto digestivo.<\/p>\n

Estos alimentos incluyen yogur, chucrut, kimchi, k\u00e9fir y natto que ayudan a mejorar las bacterias intestinales .<\/p>\n

5. Duerme lo suficiente<\/h4>\n

El sue\u00f1o y la inmunidad est\u00e1n estrechamente relacionados. No dormir bien o tener un sue\u00f1o de mala calidad est\u00e1 vinculado a una mayor susceptibilidad a padecer enfermedad.<\/p>\n

Si tienes problemas para dormir, intenta limitar el tiempo de pantalla durante una hora antes de acostarte. La luz azul que emiten el tel\u00e9fono, el televisor y computadora pueden interrumpir el ritmo circadiano o el ciclo natural de vigilia-sue\u00f1o del cuerpo.<\/p>\n

6. Hac\u00e9 ejercicio moderado<\/h4>\n

El ejercicio regular y moderado ayuda a la fortaleza del sistema inmune, reduce la inflamaci\u00f3n y ayuda a las c\u00e9lulas inmunitarias a regenerarse regularmente. En cambio el ejercicio intenso y prolongado puede suprimir el sistema inmune.<\/p>\n

La mayor\u00eda de las personas deben intentar hacer al menos 150 minutos de ejercicio moderado por semana.<\/p>\n

7. Mantenete hidratado<\/h4>\n

Prevenir la deshidrataci\u00f3n es fundamental para la salud. Esta puede causar dolores de cabeza, dificultar el rendimiento f\u00edsico, repercutir en la concentraci\u00f3n, el estado de \u00e1nimo, la digesti\u00f3n, la funci\u00f3n card\u00edaca y renal. Estas complicaciones podr\u00edan aumentar la probabilidad de enfermar.<\/p>\n

Se debe prevenirla bebiendo suficiente l\u00edquido, preferentemente agua que no aporta calor\u00edas. Los adultos mayores necesitan beber regularmente, incluso cuando no sientan sed.<\/p>\n

8 – Control\u00e1 tus niveles de estr\u00e9s<\/h4>\n

Aliviar el estr\u00e9s y la ansiedad es clave para la salud inmunitaria. El estr\u00e9s prolongado promueve la inflamaci\u00f3n, as\u00ed como los desequilibrios en la funci\u00f3n celular inmune. Puedes beneficiarte con pr\u00e1cticas y terapias que ayuden a reducirlo.<\/p>\n

9 – Incorpor\u00e1 en tu dieta alimentos con propiedades importantes como:<\/h4>\n
    \n
  • Alimentos ricos en Vitamina C. Frutas c\u00edtricas y los jugos de naranja, pomelo, lim\u00f3n, mandarina y kiwi, frutilla, mel\u00f3n, pimientos rojos y verdes, papas horneadas y tomates.<\/li>\n
  • Vitamina D. L\u00e1cteos fortificados con vitamina D, pescados como la trucha, el salm\u00f3n, el at\u00fan y la caballa, yema de huevo y los quesos.<\/li>\n
  • Zinc. Ostras, h\u00edgado, almejas,carnes rojas, pollo, pavo, avellanas, almendras, queso, avena.<\/li>\n
  • Ajo. Reduce la incidencia del resfriado com\u00fan, en aproximadamente un 30%.<\/li>\n<\/ul>\n

    Lic. Silvina Rodr\u00edguez Blanco – Mat. 1163<\/p>\n

    Servicio de Nutrici\u00f3n y Alimentaci\u00f3n de OSEP<\/p>\n

    \n","protected":false},"excerpt":{"rendered":"

    Fortalecer las defensas naturales del cuerpo ayuda a combatir organismos…<\/p>\n","protected":false},"author":12,"featured_media":45643,"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":[155,1766,873],"class_list":["post-45642","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-noticias","tag-alimentacion","tag-inmunitario","tag-sistema"],"acf":[],"yoast_head":"\nAlimentaci\u00f3n y sistema inmunitario - 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\/alimentacion-y-sistema-inmunitario\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Alimentaci\u00f3n y sistema inmunitario - 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