{"id":73040,"date":"2022-02-15T15:47:53","date_gmt":"2022-02-15T13:47:53","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/alimentacion-y-estrenimiento-que-impacto-tiene-la-leche\/"},"modified":"2022-11-09T20:37:50","modified_gmt":"2022-11-09T18:37:50","slug":"alimentacion-y-estrenimiento-que-impacto-tiene-la-leche","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/alimentacion-y-estrenimiento-que-impacto-tiene-la-leche\/","title":{"rendered":"Alimentaci\u00f3n y estre\u00f1imiento: que\u0301 impacto tiene la leche"},"content":{"rendered":"<h6><span class=\"TextRun SCXW8088388 BCX0\" lang=\"ES-ES\" xml:lang=\"ES-ES\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW8088388 BCX0\" data-ccp-parastyle=\"No Spacing\">El consumo de productos l\u00e1cteos<\/span> <span class=\"NormalTextRun SCXW8088388 BCX0\" data-ccp-parastyle=\"No Spacing\">puede causar<\/span><span class=\"NormalTextRun SCXW8088388 BCX0\" data-ccp-parastyle=\"No Spacing\"> estre\u00f1imi<\/span><span class=\"NormalTextRun SCXW8088388 BCX0\" data-ccp-parastyle=\"No Spacing\">en<\/span><span class=\"NormalTextRun SCXW8088388 BCX0\" data-ccp-parastyle=\"No Spacing\">to, mientras que las leche<\/span><span class=\"NormalTextRun SCXW8088388 BCX0\" data-ccp-parastyle=\"No Spacing\">s<\/span><span class=\"NormalTextRun SCXW8088388 BCX0\" data-ccp-parastyle=\"No Spacing\"> de origen vegetal<\/span> <span class=\"NormalTextRun SCXW8088388 BCX0\" data-ccp-parastyle=\"No Spacing\">son<\/span><span class=\"NormalTextRun SCXW8088388 BCX0\" data-ccp-parastyle=\"No Spacing\"> una alternativa<\/span><span class=\"NormalTextRun SCXW8088388 BCX0\" data-ccp-parastyle=\"No Spacing\"> mucho m\u00e1s<\/span><span class=\"NormalTextRun SCXW8088388 BCX0\" data-ccp-parastyle=\"No Spacing\"> digestiva y<\/span><span class=\"NormalTextRun SCXW8088388 BCX0\" data-ccp-parastyle=\"No Spacing\"> saludable.<\/span><\/span><\/h6>\n<p><span data-contrast=\"none\">Gases, <\/span><b><span data-contrast=\"none\">dolor abdominal<\/span><\/b><span data-contrast=\"none\">, hinchaz\u00f3n, pesadez, malestar y, seg\u00fan los casos, aumento o reducci\u00f3n del apetito. Estos son los s\u00edntomas m\u00e1s habituales del estre\u00f1imiento que, como explica Mario L\u00f3pez, nutricionista de SHA, \u201ct\u00e9cnicamente se define como <\/span><b><span data-contrast=\"none\">tres d\u00edas o m\u00e1s sin ir al ba\u00f1o<\/span><\/b><span data-contrast=\"none\"> y tambi\u00e9n puede influir a nivel cognitivo, empeorando la claridad mental y la concentraci\u00f3n, y <\/span><b><span data-contrast=\"none\">afectar al estado de \u00e1nimo<\/span><\/b><span data-contrast=\"none\">\u201d.<\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-ccp-props=\"{}\"> <\/span><span data-contrast=\"none\">La causa principal del estre\u00f1imiento es una <\/span><b><span data-contrast=\"none\">dieta pobre en fibra y agua,<\/span><\/b><span data-contrast=\"none\"> aunque el sedentarismo tambi\u00e9n es un factor para tener en cuenta. Como cuenta Mario, \u201cla gran mayor\u00eda de los <\/span><b><span data-contrast=\"none\">nutrientes<\/span><\/b><span data-contrast=\"none\"> presentes en los alimentos se absorben en el intestino delgado, de donde pasan al <\/span><b><span data-contrast=\"none\">torrente sangu\u00edneo<\/span><\/b><span data-contrast=\"none\">, y es en el <\/span><b><span data-contrast=\"none\">intestino grueso<\/span><\/b><span data-contrast=\"none\">, que es la \u00faltima parte del sistema digestivo, donde se <\/span><b><span data-contrast=\"none\">absorbe el agua<\/span><\/b><span data-contrast=\"none\">. Cuando bebemos poca, las heces se quedan <\/span><b><span data-contrast=\"none\">muy secas<\/span><\/b><span data-contrast=\"none\">, lo que dificulta su evacuaci\u00f3n. Puede servir como referencia la llamada escala de Bristol, una representaci\u00f3n gr\u00e1fica que clasifica las deposiciones seg\u00fan su forma y consistencia y que indica lo cerca o lo lejos que se est\u00e1 del estre\u00f1imiento\u201d. Para asegurarse una <\/span><b><span data-contrast=\"none\">hidrataci\u00f3n suficiente<\/span><\/b><span data-contrast=\"none\">, la ingesta diaria recomendada de agua es, de media, de <\/span><b><span data-contrast=\"none\">dos litros<\/span><\/b><span data-contrast=\"none\"> y debe incluir sopas, zumos e infusiones. Pero Mario avisa, \u201cesta cantidad puede aumentar seg\u00fan determinados factores, como el clima, la pr\u00e1ctica habitual de ejercicio f\u00edsico, el peso corporal o una dieta rica en <\/span><b><span data-contrast=\"none\">alimentos nutricionalmente muy densos<\/span><\/b><span data-contrast=\"none\">\u201d.<\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n<p><span data-ccp-props=\"{}\"> <\/span><span data-contrast=\"none\">Tan importante como beber la cantidad de agua necesaria y consumir alimentos ricos en fibra, como las <\/span><b><span data-contrast=\"none\">verduras y frutas de temporada<\/span><\/b><span data-contrast=\"none\">, las legumbres, los cereales integrales y las semillas, es evitar aquellos que causan estre\u00f1imiento. Los <\/span><b><span data-contrast=\"none\">l\u00e1cteos ralentizan el tr\u00e1nsito intestinal y dificultan la evacuaci\u00f3n <\/span><\/b><span data-contrast=\"none\">de su contenido, sobre todo en personas con intolerancia a la lactosa. Por eso, Mario aconseja \u201cno consumir l\u00e1cteos cuando se est\u00e1 estre\u00f1ido porque son alimentos muy densos nutricionalmente y que, adem\u00e1s, pueden provocar otros <\/span><b><span data-contrast=\"none\">efectos perjudiciales<\/span><\/b><span data-contrast=\"none\">, como la aparici\u00f3n de eccemas, <\/span><b><span data-contrast=\"none\">acidez e hinchaz\u00f3n intestinal<\/span><\/b><span data-contrast=\"none\"> o mucosidad excesiva. En cambio, <\/span><b><span data-contrast=\"none\">las leches vegetales son m\u00e1s saludables<\/span><\/b><span data-contrast=\"none\"> y no est\u00e1n relacionadas con los problemas de salud que se asocian a las leches de origen animal. Otra de sus ventajas es que nos permiten <\/span><b><span data-contrast=\"none\">mantener los h\u00e1bitos<\/span><\/b><span data-contrast=\"none\">: el consumo de leche es algo muy extendido en la sociedad y sustituirla por una alternativa vegetal es m\u00e1s sencillo que prescindir de ella por completo. Eso s\u00ed, es importante aclarar que, aunque las leches vegetales <\/span><b><span data-contrast=\"none\">no producen estre\u00f1imiento<\/span><\/b><span data-contrast=\"none\">, tampoco favorecen el tr\u00e1nsito intestinal. Las m\u00e1s recomendadas para personas con problemas digestivos son las de <\/span><b><span data-contrast=\"none\">avena y arroz<\/span><\/b><span data-contrast=\"none\">, que suelen contener un 14 % de estos cereales y, en menor medida, la de almendra, con un 4 %. Tambi\u00e9n son aconsejables las leches vegetales que incluyen <\/span><b><span data-contrast=\"none\">frutos secos<\/span><\/b><span data-contrast=\"none\">, ya que se toleran muy bien y tienen un sabor m\u00e1s intenso, como la de arroz y avellana\u201d.<\/span><span data-ccp-props=\"{}\"> <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>El consumo de productos l\u00e1cteos puede causar estre\u00f1imiento, mientras que las leches de origen vegetal son una alternativa mucho m\u00e1s digestiva y saludable. Gases, dolor abdominal, hinchaz\u00f3n, pesadez, malestar y, seg\u00fan los casos, aumento o reducci\u00f3n del apetito. Estos son los s\u00edntomas m\u00e1s habituales del estre\u00f1imiento que, como explica Mario L\u00f3pez, nutricionista de SHA, \u201ct\u00e9cnicamente [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":81485,"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-73040","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>Qu\u00e9 leche tomar para evitar el estre\u00f1imiento, SHA Magazine<\/title>\n<meta name=\"description\" content=\"Las leches vegetales, como la de avena, almendra o arroz, son una alternativa 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