Si tu objetivo es perder peso, en la Ciencia de la Nutrición, lamentablemente no existen atajos. Hoy en día, las redes sociales prometen soluciones mágicas que lejos están de solucionar una enfermedad tan grave, además de crónica como es la Obesidad y sus comorbilidades (Dislipidemias, Diabetes, Hipertensión, Hígado Graso, Síndrome del Ovario Poliquístico). La dieta cetogénica, paleo, Atkins, ayuno intermitente, etc, etc, etc … Podría seguir escribiendo nombres todo el día; y hoy en Europa se instala un nuevo modelo de dieta: La Dieta Anti Inflamatoria.
Si te intriga saber qué vinculo tiene este modelo de dieta impuesto por la sociedad europea con la alimentación, les recomiendo que lean este artículo.
La inflamación es una reacción normal del cuerpo ante una infección o lesión. Se trata de una señal que nos informa que nuestro cuerpo está luchando para repararse, que ha enviado un ejército de glóbulos blancos para su curación, por ejemplo, cuando nos quebramos un dedo. A medida que la lesión va mejorando, la inflamación desaparece. El problema está en que la inflamación sucede algunas veces sin una causa aparente, como ocurre en la obesidad, un trastorno autoinmune o inclusive en el estrés crónico.
Las compras que decidimos realizar en el supermercado, pueden afectar la inflamación de nuestro cuerpo: La evidencia científica demostró que lo que ingerimos, puede afectar los niveles de Proteína C reactiva (PCR), un marcador de inflamación en la sangre. Quizás debido a que existen ciertos alimentos (procesados, ultra procesados) que ayudan a liberar mensajeros inflamatorios que desencadenan el riesgo de presentar inflamación crónica. El Journal of the American College of Cardiology, en un estudio publicado encontró que las personas que consumían este tipo de alimentos, presentaban más probabilidades de desarrollar enfermedades cardiovasculares que los que consumían regularmente alimentos anti inflamatorios, como vegetales de hoja verde, legumbres y té verde.
Los alimentos responsables de inflamar nuestro cuerpo, están elaborados para que sean muy apetitosos, presentan cantidades elevadas de azúcar, grasas no saludables, sal, harinas refinadas y resaltadores del sabor.
Los alimentos antiinflamatorios son ricos en sustancias con capacidad antioxidante que ayudan a prevenir el daño celular que provocan los radicales libres. La idea es no demonizar los alimentos e incluir los más saludables periódicamente y los más dañinos, dejarlos para momentos excepcionales.
Por ejemplo, en vez de consumir un trozo de torta o un churro, con un chocolate caliente reemplazarlo por un yogur descremado bebible con 1 taza de ensalada de frutas frescas, que son ricas en vitaminas, además de flavonoides y carotenoides que colaboran en disminuir la inflamación.
En lugar de un bife de chorizo con arroz optar por un trozo de filet de merluza o salmón con una guarnición de repollitos de Bruselas y un hilo de aceite de oliva crudo. Los ácidos grasos omega 3 del pescado benefician la salud cardiovascular, probablemente debido a sus propiedades antiinflamatorias. Las coles de Brusellas son una fuente de fibra, vitaminas C, E y K y ácido fólico. Además, contiene carotenoides, que es un fitoquímico contra la inflamación. O en reemplazo de una bebida carbonatada (gaseosa), una taza de té verde que es rico en catequinas, que es un flavonoide que colabora con la desinflamación.
Que quede claro: en nuestra decisión cotidiana se encuentra el resultado de obtener una correcta Nutrición.
Los espero en IG: @nutriendo.micorazon para seguir aprendiendo sobre Nutrición.
Lic. Cintia De Antonio
Mat 707
Esp. en Enfermedades Cardiovasculares
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