{"id":79567,"date":"2022-09-13T09:05:18","date_gmt":"2022-09-13T09:05:18","guid":{"rendered":"https:\/\/shawellnessclinic.com\/en\/?p=72540"},"modified":"2022-11-12T05:41:31","modified_gmt":"2022-11-12T03:41:31","slug":"9-consejos-de-alimentacion-saludable-para-volver-a-la-rutina","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/9-consejos-de-alimentacion-saludable-para-volver-a-la-rutina\/","title":{"rendered":"9 consejos de alimentaci\u00f3n saludable para volver a la rutina"},"content":{"rendered":"
Recuperar <\/span>unos<\/span> h\u00e1bitos <\/span>alimentarios sanos y equilibrados es el primer paso para sentirte bien despu\u00e9s de las vacaciones.<\/span><\/span><\/h6>\n

El estilo de vida que llevamos en vacaciones poco o nada tiene que ver con el del resto del a\u00f1o. Durante el verano, <\/span>las pautas del sue\u00f1o cambian<\/span><\/b>, la actividad f\u00edsica se reduce, tenemos una mayor anarqu\u00eda horaria y nos permitimos determinados <\/span>caprichos alimentarios<\/span><\/b> que no suelen formar parte de nuestra dieta habitual. Por eso, y como nos recuerda Mar\u00eda Romeralo, nutricionista de SHA, \u201c<\/span>volver a nuestras rutinas <\/span><\/b>nos ayudar\u00e1 a sentirnos bien en muchos aspectos y a llevar mejor el s\u00edndrome postvacacional\u201d.<\/span>\u00a0<\/span><\/p>\n

Aunque los hemos saboreado, paladeado y disfrutado, ha llegado el momento de <\/span>decirle adi\u00f3s a los helados<\/span><\/b>, los refrescos azucarados, el alcohol, las comidas y cenas op\u00edparas y los fritos y recuperar unos <\/span>h\u00e1bitos saludables<\/span><\/b> para contrarrestar los excesos veraniegos y volver a ser la mejor versi\u00f3n de nosotros mismos. Mar\u00eda nos da 9 consejos para conseguirlo.<\/span>\u00a0<\/span><\/p>\n

\u00a0<\/span><\/p>\n

    \n
  1. Es importante volver cuanto antes a una rutina horaria porque <\/span>comer a horas similares<\/span><\/b> cada d\u00eda, por lo menos de lunes a viernes, facilita la digesti<\/span>\u00f3n<\/span> y mejora el metabolismo.<\/span><\/li>\n<\/ol>\n

    \u00a0<\/span><\/p>\n

      \n
    1. La planificaci\u00f3n y la organizaci\u00f3n son dos aspectos clave. Ded\u00edcale tiempo a pensar en el men\u00fa semanal y haz la <\/span>lista de la compra<\/span><\/b> en consecuencia.\u00a0<\/span><\/li>\n<\/ol>\n

      \u00a0<\/span><\/p>\n

        \n
      1. Empezar la comida con una <\/span>sopa <\/span><\/b>es una buena d\u00eda porque es saciante, nos ayuda a comer m\u00e1s despacio y a reducir la cantidad del plato posterior.\u00a0<\/span><\/li>\n<\/ol>\n

        \u00a0<\/span><\/p>\n

          \n
        1. Aumenta el consumo de <\/span>cereales integrales y legumbres<\/span><\/b>. Adem\u00e1s, puedes cocinarlos para varios d\u00edas y utilizarlos en diferentes recetas. Por ejemplo, puedes hacer garbanzos cocidos en ensalada y, otro d\u00eda, preparar hummus. O hacer arroz integral para mezclar con verduras salteadas o al vapor y usarlo tambi\u00e9n para hacer sushi.<\/span><\/li>\n<\/ol>\n

          \u00a0<\/span><\/p>\n

            \n
          1. Las <\/span>verduras<\/span><\/b>, y mejor si son de temporada, nos aportan la fibra, las vitaminas, los minerales y los antioxidantes que hemos perdido con los excesos de las vacaciones. Otra ventaja es su enorme <\/span>versatilidad<\/span><\/b>: puedes prepararlas en ensalada, al vapor, salteadas, al horno, en sopas fr\u00edas, etc.<\/span><\/li>\n<\/ol>\n

            \u00a0<\/span><\/p>\n

              \n
            1. Para proporcionarle al organismo todos los nutrientes que necesita, prep\u00e1rate un maravilloso <\/span>budha bowl<\/span><\/b> porque combina las vitaminas y los minerales de las verduras, las prote\u00ednas de los garbanzos, las lentejas, el tofu, el tempeh o el pescado y los hidratos de carbono complejos de la quinoa, el arroz integral o el bulgur. Es una <\/span>comida completa, saciante y f\u00e1cil de preparar<\/span><\/b>.<\/span><\/li>\n<\/ol>\n

              \u00a0<\/span><\/p>\n

                \n
              1. Reduce<\/span> el consumo de fritos<\/span><\/b>, carnes, helados, refrescos, alcohol y aperitivos, como las patatas fritas o los canap\u00e9s, de los que quiz\u00e1 hayas abusado en verano.<\/span><\/li>\n<\/ol>\n

                \u00a0<\/span><\/p>\n

                  \n
                1. Evita beber mucha agua con las comidas: es mejor hacerlo entre horas y parar 20 minutos antes de empezar a comer. Y, al finalizar, t\u00f3mate una <\/span>infusi\u00f3n digestiva<\/span><\/b> de jengibre-lim\u00f3n, kukicha, menta o regaliz.<\/span><\/li>\n<\/ol>\n

                  \u00a0<\/span><\/p>\n

                    \n
                  1. Por \u00faltimo, recuerda que una <\/span>buena masticaci\u00f3n<\/span><\/b> es fundamental porque ayuda a comer menos y favorece tanto la digesti\u00f3n como la absorci\u00f3n de los nutrientes.<\/span><\/li>\n<\/ol>\n

                    \u00a0<\/span><\/p>\n

                    Si quieres saber m\u00e1s sobre la nutrici\u00f3n saludable de SHA, Pincha aqu\u00ed<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

                    Recuperar unos h\u00e1bitos alimentarios sanos y equilibrados es el primer paso para sentirte bien despu\u00e9s de las vacaciones. El estilo de vida que llevamos en vacaciones poco o nada tiene que ver con el del resto del a\u00f1o. Durante el verano, las pautas del sue\u00f1o cambian, la actividad f\u00edsica se reduce, tenemos una mayor anarqu\u00eda […]<\/p>\n","protected":false},"author":8,"featured_media":81688,"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-79567","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion-saludable"],"acf":[],"yoast_head":"\nH\u00e1bitos de alimentaci\u00f3n saludables, SHA Magazine<\/title>\n<meta name=\"description\" content=\"Para contrarrestar los excesos cometidos durante las vacaciones y minimizar el s\u00edndrome pos-vacacional es fundamental recuperar cuanto antes unos h\u00e1bitos alimentarios saludables\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, 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