{"id":72631,"date":"2020-05-04T08:20:45","date_gmt":"2020-05-04T06:20:45","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/azucar-el-enemigo-de-tu-dieta\/"},"modified":"2022-11-09T20:37:16","modified_gmt":"2022-11-09T18:37:16","slug":"azucar-el-enemigo-de-tu-dieta","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/azucar-el-enemigo-de-tu-dieta\/","title":{"rendered":"Az\u00facar, el enemigo de tu dieta"},"content":{"rendered":"<p>A estas alturas, ya no hay dudas: uno de los m\u00e1s poderosos <strong>enemigos de nuestro organismo <\/strong>es el az\u00facar. Se trata de un ingrediente que resulta decisivo en el aumento de <strong>riesgo de enfermedades cr\u00f3nicas<\/strong> como la diabetes, los problemas del coraz\u00f3n o los trastornos autoinmunitarios. Y en tiempos de <strong>confinamiento, el az\u00facar<\/strong> es objeto de m\u00e1xima tentaci\u00f3n.<\/p>\n<p>\u00bfD\u00f3nde reside ese seductor encanto del az\u00facar? \u00bfPor qu\u00e9 \u201cnecesitamos\u201d un helado de chocolate cuando estamos tristes o por qu\u00e9 no podemos parar de comer galletas una vez devoramos la primera? La respuesta contiene aspectos tan humanos como cient\u00edficos.<\/p>\n<p>El az\u00facar es un alimento tremendamente adictivo. Engancha hasta niveles descomunales y pronto necesitas m\u00e1s y m\u00e1s. Cuando antes te bastaba con media cucharada para endulzar tu caf\u00e9, pronto te das cuenta de que necesitas una entera. Y es porque <strong>el az\u00facar es un estimulador de la liberaci\u00f3n de dopamina, neurotransmisor que controla los centros del placer y de la recompensa de nuestro cerebro<\/strong>, causando simult\u00e1neamente s\u00edntomas de abstinencia cuando intentas abandonar su consumo.<\/p>\n<p>\u201c<em>El comer en casa debe facilitar el llevar una alimentaci\u00f3n saludable y equilibrada<\/em>\u201d, afirma Mario L\u00f3pez, experto en Nutrici\u00f3n de SHA. Porque ahora, m\u00e1s que nunca, debes abrazarte a lo saludable y huir de todo aquello perjudicial para tu organismo.<\/p>\n<p>&nbsp;<\/p>\n<h2>Az\u00facar, obesidad, s\u00edndrome metab\u00f3lico y enfermedades cr\u00f3nicas<\/h2>\n<p>Recientes estudios de la Universidad Cornell, en Nueva York, demuestran que el az\u00facar es una v\u00eda de crecimiento, proliferaci\u00f3n y supervivencia activa de las c\u00e9lulas cancerosas. Los mismos estudios sugieren que <strong>un consumo elevado de az\u00facares refinados aumenta proporcionalmente el riesgo de c\u00e1ncer<\/strong>. Por supuesto, la ingesta de az\u00facar se asocia con un alto riesgo de obesidad, resistencia a la insulina y s\u00edndrome metab\u00f3lico, condiciones que se consideran como factores de riesgo de enfermedades cr\u00f3nicas.<\/p>\n<p>La ciencia incluye el az\u00facar entre los alimentos menos beneficiosos para nuestra salud y m\u00e1s durante una cuarentena o prolongado tiempo de reclusi\u00f3n en casa porque, unido a la falta de movilidad, puede desencadenar problemas de obesidad e hinchaz\u00f3n y, a largo plazo, generar enfermedades como diabetes e hipertensi\u00f3n.<\/p>\n<p>Aun as\u00ed, <strong>un ciudadano del primer mundo consume 126 gramos de az\u00facar por d\u00eda; es decir, cuatro veces m\u00e1s de las recomendaciones que hacen los nutricionistas<\/strong>. Hay que tener en cuenta una cosa: solo un vaso de un refresco azucarado equivale a ocho cucharadas de az\u00facar.<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>\u00cdndice gluc\u00e9mico y dieta baja en calor\u00edas<\/strong><\/h2>\n<p>El \u00edndice gluc\u00e9mico (IG) nos ayuda a determinar en qu\u00e9 medida los alimentos que contienen carbohidratos elevan la glucosa en la sangre. Un alimento con un IG alto eleva la glucosa en la sangre m\u00e1s r\u00e1pido que los alimentos con un IG mediano o bajo. De esta forma, es definitivo que <strong>una correcta planificaci\u00f3n de muestras comidas, con asesoramiento experto y en funci\u00f3n de su IG, es fundamental a la hora de propiciar el consumo de alimentos con un IG bajo<\/strong>.<\/p>\n<p>Muchos diab\u00e9ticos presentan obesidad y estos casos es importante seguir una dieta baja en calor\u00edas a fin de perder peso y poder mantenerse luego en unas cifras cercanas a las ideales. Se ha comprobado que la p\u00e9rdida de peso mejora la glucemia (el nivel de az\u00facar en la sangre), el nivel de colesterol, triglic\u00e9ridos y la tensi\u00f3n arterial.<\/p>\n<p>Estos son algunos ejemplos de alimentos que contienen carbohidratos con un IG bajo: menestras y legumbres, todos los vegetales sin almid\u00f3n, la mayor\u00eda de las frutas, muchos panes y cereales de grano integral\u2026<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Alimentos procesados, zumos, frutas\u2026 El az\u00facar est\u00e1 en todas partes<\/strong><\/h2>\n<p>Estos son algunos ejemplos de los alimentos que se ofrecen altamente azucarados para enriquecer su sabor y engancharnos: chocolate, caramelos, mermelada, miel, helado, refrescos y zumos azucarados, galletas, pizza, patatas fritas, pan de molde, etc.<\/p>\n<p>Hay que tener adem\u00e1s muy en cuenta que tambi\u00e9n <strong>existen frutas con elevados \u00edndices de az\u00facar: el pl\u00e1tano verde, los d\u00e1tiles, el mel\u00f3n, las pasas, las frutas en conserva y en general las frutas tropicales<\/strong>. El albaricoque, el pomelo y las cerezas son algunas de las frutas m\u00e1s recomendables por su liger\u00edsimo \u00edndice gluc\u00e9mico.<\/p>\n<p>Hay que esforzarse por llenar nuestra despensa de alimentos con bajo \u00edndice gluc\u00e9mico que podamos incorporar a nuestra dieta y que adem\u00e1s nos resulten apetecibles para el paladar. Por ejemplo, el ajo, la espirulina, la levadura de cerveza y la equin\u00e1cea son alimentos muy saludables y libres de az\u00facar que contienen nutrientes esenciales para fortalecer nuestro sistema inmunol\u00f3gico.<\/p>\n<p>Igual hay m\u00e1s cosas que nos gustan de las que pens\u00e1bamos. Porque <strong>hacer dieta o elegir mejor los alimentos no tiene por qu\u00e9 ser una pesadilla<\/strong>. \u201c<em>Se puede seguir una buena dieta desde casa y la clave es cuidar el aporte cal\u00f3rico necesario, masticar bien, llevar una alimentaci\u00f3n m\u00e1s ligera, elegir bien lo que tomamos, seguir rutinas de horarios y consumir alimentos saciantes<\/em>\u201d, resume Mario L\u00f3pez.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A estas alturas, ya no hay dudas: uno de los m\u00e1s poderosos enemigos de nuestro organismo es el az\u00facar. Se trata de un ingrediente que resulta decisivo en el aumento de riesgo de enfermedades cr\u00f3nicas como la diabetes, los problemas del coraz\u00f3n o los trastornos autoinmunitarios. Y en tiempos de confinamiento, el az\u00facar es objeto [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":75132,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1413,1425],"tags":[],"class_list":["post-72631","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion-saludable","category-stayhealthywithsha-es"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Az\u00facar, el enemigo de tu dieta - SHA Magazine<\/title>\n<meta name=\"description\" content=\"A estas alturas, ya no hay dudas: uno de los m\u00e1s poderosos enemigos de nuestro organismo es el az\u00facar. 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