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Las diez claves de Valter Longo para vivir sin cáncer: "La mayoría de los tumores se pueden evitar con la alimentación" El bioquímico Valter Longo. Getty.
El bioquímico y experto en longevidad Valter Longo expone las diez claves que ayudan a prevenir tumores en su libro 'El ayuno contra el cáncer' "Lo que demuestran los estudios es que hay una disminución del 50% de los tumores gracias a la reducción calórica" Según el científico, a mayor edad, debe haber menor consumo de proteínas Vivir muchos años sin enfermedad es la aspiración de todos. El bioquímico y experto en longevidad Valter Longo expone las maneras que ayudan a conseguirlo en el libro 'El ayuno contra el cáncer' (Grijalbo). Gracias a él, ya sabemos que el alimento-estrella en la despensa de este gurú del ayuno son las aceitunas españolas y que el café y el alcohol no son tan malos como parecen.
¿Pero todo eso, por sí solo, sirve para cumplir la vieja aspiración de vivir sanos durante mucho tiempo? Desgraciadamente, no, aunque cada vez hay más evidencias de que el alimento puede ser nuestra mejor medicina.
Sin embargo, no todas las enfermedades reaccionan igual ante la dieta. El cáncer es, quizá, la patología más difícil de combatir, aunque hay motivos para la esperanza. "Lo que demuestran los estudios hasta la fecha es que hay una disminución del 50% de los tumores gracias a la reducción calórica sin cambiar al alimentación; la mayoría de los tumores se pueden prevenir", explica Longo en su libro. ¿Cómo? Estas son las 10 pautas que propone el experto.
1. Evitar los alimentos de origen animal Es preferible usar un régimen vegano, pero no exclusivamente vegano, evitando en lo posible alimentos de origen animal y añadiendo pescado dos o tres veces a la semana, mejor con alto contenido de omega 3, omega 6 y vitamina B12 . Encontraremos todo esto en salmón, boquerones, sardinas, bacalao, dorada, trucha almejas y gambas . Hay que prestar atención a la calidad del pescado y evitar los que tienen niveles altos de mercurio.
2. Tomar pocas proteínas si superas los 65 La edad es fundamental aquí. Con más de 65, hay que tomar 0,8 gramos de proteínas por cada kilo. Esto significa que una persona que pese 59 kilos debería tomar entre 40 y 47 gramos . Para alguien que pese entre 90 y 100 kilos, unos 70 gramos. En ambos casos, mucho menos de lo que ingerimos. Es mejor que las fuentes principales de proteínas sean las judías, garbanzos, guisantes y otras legumbres, además de semillas oleaginosas (por ejemplo, pipas de calabaza) y frutos de cáscara (nueces, almendras y avellanas). Con menos de 65 años, hay que aumentar ligeramente el consumo de proteínas, con más cantidad de pescado, huevos y lácteos derivados de la leche de cabra con el fin de mantener a masa muscular.
3. Reducir al mínimo las grasas saturadas y azúcares Mejor eliminar en lo posible las grasas saturadas procedentes de la carne y el queso, y priorizar los carbohidratos complejos . ¿Qué comer, entonces? Cereales integrales y gran cantidad de hortalizas con dosis generosas de aceite de oliva y frutos de cáscara, todo ello siempre que no haya un problema de alergias o intolerancias.
4. Incluir algún complejo vitamínico Aunque se tome muchas vitaminas y minerales a través de la dieta, es bueno incluir un complejo multivitamínico cada tres días . Lo recomendable es tomar un multivitamínico producido por un fabricante de confianza que contenga por lo menos vitamina A, D, E, magnesio, calcio, potasio o vitamina K . Es mejor tomarlo solo dos o tres días para minimizar sus efectos tóxicos.
5. Imitar la dieta de nuestros antepasados Alimentos o micronutrientes considerados muy sanos pueden causar intolerancias y alergias o incluso desencadenar enfermedades autoinmunes . Por eso, es esencial conocerse y conocer también los hábitos familiares. Si nuestros antepasados son longevos, incluyamos en nuestra dieta lo que ellos consumen habitualmente.
6. Decidir cuántas comidas hacemos al día Hay modas que hablan de hacer cinco ingestas ; otras que hablan de anular el desayuno o la cena. .. La realidad es que nuestro estado físico nos va a decir cuántas veces tenemos que comer al día. Según el peso, la edad, la circunferencia abdominal y la actividad diaria, debemos decidir si hacemos dos o tres comidas al día.
Si hay sobrepeso o tendencia a engordar, deberán ser dos comidas diarias: desayuno y comida o cena , más un tentempié con poco azúcar, en sustitución de la comida saltada. Si el peso es normal, con tendencia a adelgazar o se superan los 65 , hay que comer tres veces al día, más el tentempié.
7. Hacer intervalos de 12 horas entre comidas Entre el desayuno y la cena deben mediar 12 horas . Esto quiere decir que si desayunamos a las 8 de la mañana, deberíamos cenar como máximo a las 8 de la noche . El cuerpo realiza funciones metabólicas de depuración, esenciales para el organismo, durante la noche. En cualquier caso es mejor no comer durante las tres o cuatro horas previas a irse a dormir.
8. Considerar hacer tipos de ayuno Para Longo, sería bueno someterse a un cierto número de dietas imitadoras del ayuno comprendidas entre dos y doce anuales, según las necesidades. Si no hay problemas médicos, el experto aconseja hacer la dieta que imita al ayuno cinco días al mes .
9. Priorizar los alimentos biológicos Muchas enfermedades se dan por la ingesta excesiva de alimentos contaminados con pesticidas o antibiótico s. Al eliminarlos de nuestra dieta, baja nuestra probabilidad de desarrollar algunas patologías, como ciertos tipos de tumores.
10. Beber alcohol de manera moderada Siempre que no haya contraindicaciones médicas, se puede tomar como máximo, a la semana, de tres a cinco vasos de vino, mejor tinto por sus antioxidantes, o de cerveza . El experto insiste, sin embargo, en que las consecuencias del consumo "inmoderado" de alcohol son perniciosas para la salud .
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