{"id":72700,"date":"2020-07-10T11:40:00","date_gmt":"2020-07-10T09:40:00","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/alimentacion-y-sistema-inmune-una-alianza-indisoluble\/"},"modified":"2023-03-06T19:00:41","modified_gmt":"2023-03-06T17:00:41","slug":"alimentacion-y-sistema-inmune-una-alianza-indisoluble-2","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/alimentacion-y-sistema-inmune-una-alianza-indisoluble-2\/","title":{"rendered":"Alimentaci\u00f3n y sistema inmune, una alianza indisoluble"},"content":{"rendered":"<p><span data-contrast=\"auto\">La capacidad del cuerpo para combatir infecc<\/span><span data-contrast=\"auto\">iones y enfermedades depende de su<\/span><span data-contrast=\"auto\"> sistema inmunitario<\/span><span data-contrast=\"auto\">, que e<\/span><span data-contrast=\"auto\">st\u00e1 formado por c\u00e9lulas, tejidos y \u00f3rganos que trabajan juntos para proteger al <\/span><span data-contrast=\"auto\">organismo<\/span> <span data-contrast=\"auto\">de <\/span><span data-contrast=\"auto\">esas agresiones externas<\/span><span data-contrast=\"auto\">. Y aqu\u00ed es donde la alimentaci\u00f3n cumple un papel tan relevante, pues t<\/span><span data-contrast=\"auto\">odas las c\u00e9lulas, tejidos y \u00f3rganos necesitan una variedad de nutrientes para funcionar bien.<\/span><\/p>\n<p><span data-contrast=\"auto\">La mejor manera de mantener el sistema inmunol\u00f3gico <\/span><span data-contrast=\"auto\">en perfecto funcionamiento es disfrutando<\/span><span data-contrast=\"auto\"> de una dieta basada en plantas y <\/span><span data-contrast=\"auto\">siguiendo<\/span><span data-contrast=\"auto\"> estrategias de vida saludable. <\/span><span data-contrast=\"auto\">\u201c<\/span><span data-contrast=\"auto\">Los alimentos que est\u00e1n vivos (hasta que los cocinamos o comemos) y que provienen directamente de la tierra, en luga<\/span><span data-contrast=\"auto\">r de ser altamente procesados <\/span><span data-contrast=\"auto\">en una f\u00e1brica, proporcionar\u00e1n mucha m\u00e1s energ\u00eda y nutrientes<\/span><span data-contrast=\"auto\">\u201d, asegura Melanie Waxman, experta en nutrici\u00f3n de SHA<\/span><span data-contrast=\"auto\">. <\/span><\/p>\n<p><span data-contrast=\"auto\">Estos alimentos incluyen granos integrales, frijoles, algas, nueces, semillas, verduras y frutas. Disfrutar <\/span><span data-contrast=\"auto\">a diario <\/span><span data-contrast=\"auto\">de estos alimentos, p<\/span><span data-contrast=\"auto\">reparados de diferentes maneras e incluso fermentados, reforzar\u00e1<\/span> <span data-contrast=\"auto\">de manera m\u00e1s eficiente<\/span><span data-contrast=\"auto\"> el sistema inmunol\u00f3gico. <\/span><\/p>\n<p><span data-contrast=\"auto\">Ad<\/span><span data-contrast=\"auto\">em\u00e1s de ser ricos en nutrientes y con efectos<\/span><span data-contrast=\"auto\"> antiinflamatorios e inmunol\u00f3gicos, los alimentos a base de plantas tambi\u00e9n se <\/span><span data-contrast=\"auto\">encargan de alcalinizar nuestro organismo<\/span><span data-contrast=\"auto\">.<\/span><span data-contrast=\"auto\"> \u201cY otra cosa hay que saber: de la misma forma que a<\/span><span data-contrast=\"auto\">lgunos alimentos estimulan el sistema inmune<\/span><span data-contrast=\"auto\">, otros pueden debilitarlo\u201d, recuerda Melanie Waxman.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b><span data-contrast=\"auto\">Dieta, obesidad y <\/span><\/b><b><span data-contrast=\"auto\">alimentos saludables<\/span><\/b><\/h2>\n<p>&nbsp;<\/p>\n<p><span data-contrast=\"auto\">Para fortalecer nuestro sistema inmunol\u00f3gico,<\/span><span data-contrast=\"auto\"> nuestra dieta <\/span><span data-contrast=\"auto\">debe proponer un equilibrio saludable de macro<\/span><span data-contrast=\"auto\">nutrientes: grasas, prote\u00ednas y carbohidratos saludables. Tambi\u00e9n alimentos antiinf<\/span><span data-contrast=\"auto\">lamatorios y ricos en minerales, incluyendo muchas verduras. A<\/span><span data-contrast=\"auto\">limentos <\/span><span data-contrast=\"auto\">fermentados como chucrut y miso<\/span><span data-contrast=\"auto\"> limitan el az\u00facar, <\/span><span data-contrast=\"auto\">mientras que los<\/span><span data-contrast=\"auto\"> t\u00e9s verdes y herbales<\/span><span data-contrast=\"auto\"> ayudan en la hidrataci\u00f3n.<\/span><\/p>\n<p><span data-contrast=\"auto\">Es b\u00e1sico mantenerse alejados de esa lacra que para la salud supone l<\/span><span data-contrast=\"auto\">a obesidad<\/span><span data-contrast=\"auto\">, una de las mayores amenazas para<\/span><span data-contrast=\"auto\"> el sistema inmune<\/span><span data-contrast=\"auto\">. Por definici\u00f3n<\/span><span data-contrast=\"auto\">,<\/span><span data-contrast=\"auto\"> unos altos \u00edndices de obesidad <\/span><span data-contrast=\"auto\">puede conducir a un aumento de las infecciones bacterianas y virales. <\/span><\/p>\n<p><span data-contrast=\"auto\">\u201c<\/span><span data-contrast=\"auto\">Pone una carga sobre todos los \u00f3rganos principales, por lo que el cuerpo tiene q<\/span><span data-contrast=\"auto\">ue trabajar m\u00e1s duro en general y se<\/span><span data-contrast=\"auto\"> crea un estado de inflamaci\u00f3n cr\u00f3nica que compromete el sistema inmune<\/span><span data-contrast=\"auto\">\u201d, observa Melanie Waxman<\/span><span data-contrast=\"auto\">.<\/span><\/p>\n<p><span data-contrast=\"auto\">La obesidad <\/span><span data-contrast=\"auto\">(\u00edndices de masa corporal <\/span><span data-contrast=\"auto\">superiores a 24<\/span><span data-contrast=\"auto\">) se ha convertido en<\/span><span data-contrast=\"auto\"> un problema de salud p\u00fablica<\/span><span data-contrast=\"auto\">, de tal forma que a<\/span><span data-contrast=\"auto\">lgunos autores consideran que actualmente<\/span><span data-contrast=\"auto\"> alcanza<\/span><span data-contrast=\"auto\"> la dimensi\u00f3n de pandemia en Estados Unidos<\/span><span data-contrast=\"auto\"> y otras sociedades avanzadas.<\/span><\/p>\n<p><span data-contrast=\"auto\">La morbilidad asociada al sobrepeso y la obesidad incluyen<\/span><span data-contrast=\"auto\"> patolog\u00edas como<\/span><span data-contrast=\"auto\"> la diabetes tipo 2, <\/span><span data-contrast=\"auto\">enfermedad coronaria, <\/span><span data-contrast=\"auto\">hipertensi\u00f3n, osteoartritis, insuficiencia cardiaca, s\u00edndrome de apnea del sue\u00f1o, <\/span><span data-contrast=\"auto\">esterilidad, alteraciones menstruales <\/span><span data-contrast=\"auto\">y alteraciones psicol\u00f3gicas<\/span><span data-contrast=\"auto\">, entre otras<\/span><span data-contrast=\"auto\">.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b><span data-contrast=\"auto\">Los beneficios de comer bien<\/span><\/b><\/h2>\n<p>&nbsp;<\/p>\n<p><span data-contrast=\"auto\">\u00bfQu\u00e9 notaremos a corto<\/span><span data-contrast=\"auto\"> y largo<\/span><span data-contrast=\"auto\"> plazo cuando comencemos a comer bien? <\/span><span data-contrast=\"auto\">Melanie Waxman responde: \u201cPor lo pronto, veremos pronto c\u00f3mo tenemos m<\/span><span data-contrast=\"auto\">\u00e1s energ\u00eda, menos dolores y <\/span><span data-contrast=\"auto\">molestias, <\/span><span data-contrast=\"auto\">perdemos peso y<\/span><span data-contrast=\"auto\"> dormir<\/span><span data-contrast=\"auto\">emos mejor. Y progresivamente advertiremos c\u00f3mo mejoramos nuestra resistencia y<\/span><span data-contrast=\"auto\"> claridad <\/span><span data-contrast=\"auto\">en el pensamiento mientras<\/span> <span data-contrast=\"auto\">adquirimos <\/span><span data-contrast=\"auto\">niveles de energ\u00eda estab<\/span><span data-contrast=\"auto\">les y<\/span><span data-contrast=\"auto\"> mejor c<\/span><span data-contrast=\"auto\">apacidad para manejar el estr\u00e9s.<\/span><\/p>\n<p><span data-contrast=\"auto\">Es fundamental llevar una dieta que nos permita sostener<\/span><span data-contrast=\"auto\"> el equilib<\/span><span data-contrast=\"auto\">rio de la microbiota intestinal. Aspectos como una mala<\/span><span data-contrast=\"auto\"> dieta, antibi\u00f3ticos, el estr\u00e9s <\/span><span data-contrast=\"auto\">o la edad<\/span><span data-contrast=\"auto\"> necesitan<\/span><span data-contrast=\"auto\"> contrarrestarlo con un mayor consumo de <\/span><span data-contrast=\"auto\">alimentos fermentado<\/span><span data-contrast=\"auto\">s, m\u00e1s verduras de hojas verdes<\/span> <span data-contrast=\"auto\">(<\/span><span data-contrast=\"auto\">especialmente diente de le\u00f3n y col rizada<\/span><span data-contrast=\"auto\">)<\/span><span data-contrast=\"auto\">, cebollas, ajo, puerros, esp\u00e1rragos, avena<\/span><span data-contrast=\"auto\"> o manzanas. Y tampoco hay que desde\u00f1ar complementarlos con pro y prebi\u00f3t<\/span><span data-contrast=\"auto\">icos <\/span><span data-contrast=\"auto\">durante<\/span><span data-contrast=\"auto\"> un<\/span><span data-contrast=\"auto\"> periodo de tiempo.<\/span><\/p>\n<p><span data-contrast=\"auto\">\u201cIgualmente es importante la eliminaci\u00f3n del estr\u00e9s,<\/span><span data-contrast=\"auto\"> mirar hacia d\u00f3nde nos <\/span><span data-contrast=\"auto\">dirigimos en la vida as\u00ed como<\/span><span data-contrast=\"auto\"> mejorar el sue\u00f1o y el ejercicio<\/span><span data-contrast=\"auto\">\u201d, recuerda Melanie Waxman.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><b><span data-contrast=\"auto\">El exceso de energ\u00eda y su peligro para el organismo<\/span><\/b><\/h2>\n<p>&nbsp;<\/p>\n<p><span data-contrast=\"auto\">Demasiado caf\u00e9 y bebidas energ\u00e9ticas con alto contenido de cafe\u00edna pueden disminuir la capacidad del sistema inmunol\u00f3gico para combatir infecciones. <\/span><\/p>\n<p><span data-contrast=\"auto\">La cafe\u00edna libera altos niveles de cortisol, la hormona del estr\u00e9s que luego libera m\u00e1s az\u00facar y grasa de las reservas de tu cuerpo para darte energ\u00eda en momentos estresantes. Esta liberaci\u00f3n tambi\u00e9n puede causar <\/span><span data-contrast=\"auto\">pr\u00f3stata en hombres<\/span><span data-contrast=\"auto\">, aumento de peso, acn\u00e9, niveles elevados de colesterol <\/span><span data-contrast=\"auto\">y debilitamiento del sistema inmune<\/span><span data-contrast=\"auto\">.<\/span><\/p>\n<p><span data-contrast=\"auto\">Es primordial educarnos en buenas costumbres sanas desde peque\u00f1os. \u201c<\/span><span data-contrast=\"auto\">Los h\u00e1bitos alimenticios saludables <\/span><span data-contrast=\"auto\">adquiridos <\/span><span data-contrast=\"auto\">cuando <\/span><span data-contrast=\"auto\">se <\/span><span data-contrast=\"auto\">es ni\u00f1o hace<\/span><span data-contrast=\"auto\">n<\/span><span data-contrast=\"auto\"> que <\/span><span data-contrast=\"auto\">luego <\/span><span data-contrast=\"auto\">sea mucho m\u00e1s f\u00e1cil comer bien como adulto. Puede<\/span><span data-contrast=\"auto\"> tener un efecto positivo en las elecciones <\/span><span data-contrast=\"auto\">alimentaria<\/span><span data-contrast=\"auto\">s <\/span><span data-contrast=\"auto\">y los h\u00e1bitos <\/span><span data-contrast=\"auto\">en la mesa para la edad adulta. Aunque l<\/span><span data-contrast=\"auto\">a clave es no ser demasiado estricto y permitir cierta libertad a los ni\u00f1os para que elijan<\/span><span data-contrast=\"auto\">\u201d, advierte Melanie Waxman<\/span><span data-contrast=\"auto\">.<\/span><\/p>\n<p><span data-contrast=\"auto\">T<\/span><span data-contrast=\"auto\">ener un sistema inmun<\/span><span data-contrast=\"auto\">e fuerte desde nuestra infancia a<\/span><span data-contrast=\"auto\">yuda a ma<\/span><span data-contrast=\"auto\">ntener ese sistema <\/span><span data-contrast=\"auto\">m\u00e1s eficiente a medida que maduramos<\/span><span data-contrast=\"auto\">.<\/span><\/p>\n<p><iframe loading=\"lazy\" title=\"Mindful eating with Melanie Waxman\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/KONIWtkBH4U?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>La capacidad del cuerpo para combatir infecciones y enfermedades depende de su sistema inmunitario, que est\u00e1 formado por c\u00e9lulas, tejidos y \u00f3rganos que trabajan juntos para proteger al organismo de esas agresiones externas. Y aqu\u00ed es donde la alimentaci\u00f3n cumple un papel tan relevante, pues todas las c\u00e9lulas, tejidos y \u00f3rganos necesitan una variedad de [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":75231,"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],"tags":[],"class_list":["post-72700","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion-saludable"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Alimentaci\u00f3n y sistema inmune, una alianza indisoluble - SHA Magazine<\/title>\n<meta name=\"description\" content=\"La capacidad del cuerpo para combatir infecciones y enfermedades depende de su sistema inmunitario, que est\u00e1 formado por c\u00e9lulas, tejidos y \u00f3rganos que\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/shawellness.com\/shamagazine\/es\/alimentacion-y-sistema-inmune-una-alianza-indisoluble-2\/\" \/>\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 inmune, una alianza indisoluble - 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