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Chocolate caliente saludable Leyendo Dieta antiinflamatoria y gozar de una buena salud 3 minutos Siguiente No se te olvide cumplir tus propósitos de año.

¿Qué es la inflamación?


La inflamación normal es una reacción fisiológica de nuestro cuerpo, cuando se presenta frente a amenazas internas o externas. Las células inmunitarias atacan a los bacterias o virus invasores e inician el proceso de reparación. 


Sin embargo existe una inflamación crónica o silenciosa; es una respuesta inmunitaria anormal, en la que el proceso inflamatorio no termina cuando debería, o aparece cuando no hay ninguna infección o herida. Ésta provoca alteraciones en todos los tejidos y órganos, lo que aumenta el riesgo de diversas enfermedades no transmisibles; como diabetes, cáncer, artritis, alzheimer, obesidad, entre otras. 


La inflamación crónica puede ser causada por una variedad de factores, incluyendo el consumo excesivo de alcohol, una dieta poco saludable y la exposición a toxinas ambientales.


¿Qué es una dieta antiinflamatoria? 

Es la clave para prevenir y combatir la inflamación crónica, disminuyendo el riesgo de enfermedades no transmisibles. La dieta antiinflamatoria se basa en alimentos vegetales; como verduras, frutas, cereales integrales, leguminosas y frutos secos. 


  • Frutas y verduras.-Tienen altas concentraciones de antioxidantes (polifenoles y carotenoides) y fibra. 
    • Ejemplos: espinaca, kale, acelga, brócoli, col, zanahoria, betabel, cebolla, calabaza, frambuesas, arándanos, moras, cerezas,. fresas, melocotones, naranjas, ciruelas, manzanas y peras. 
  • Cereales integrales.- Elegir ricos en fibra y evitar harinas refinadas
    • Ejemplo: Arroz integral, quinoa y avena 
  • Proteínas.- Procurar elegir pescados y proteínas de origen vegetal como leguminosas. 
    • Ejemplo: Frijoles, lentejas, pescados ricos en omega-3 (sardinas, salmón y atún) 
  • Grasas saludables: Frutos secos y semillas 
    • Ejemplo: Pistachos, nueces, almendras, semillas de lino, aceite de oliva. 
  • Probióticos: Ayudan a equilibrar microbiota intestinal y reducir inflamación
    • Ejemplo: Yogurt y kéfir
  • Especias: Excelentes propiedades antiinflamatorias
    • Ejemplo: Cúrcuma y jengibre

Se puede agregar un excelente complemento que nos aporta propiedades antiinflamatorias. Swelling off de Pomelo; que cuenta con jengibre, cúrcuma y pimienta para potenciar efectos de la curcumina. 


Es importante incluir estos alimentos en una dieta sana, equilibrada y variada. 


¿Qué alimentos se deben evitar en una dieta antiinflamatoria?


 Los alimentos proinflamatorios incrementan el riesgo de enfermedades no transmisibles, envejecimiento prematuro y muerte. 


    • Alimentos procesados: embutidos, alimentos con aditivos artificiales, alimentos ultraprocesados (galletas, helados, chocolates, panes industriales, etc.) 
  • Azúcar y alimentos con azúcares añadidos. 
      • Grasas saturadas: alimentos ultra procesados y carne rojas. 
      • Alimentos refinados: pan blanco, arroz blanco y pasta refinada 
  • Alcohol
  • Cafeína en exceso
  • 3 comentarios

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