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Dieta antiinflamatoria: ¿qué debemos comer y cuáles son los alimentos a evitar? Muchos alimentos son antiinflamatorios.
Los expertos recuerdan que la dieta mediterránea es la base para mantener la salud de nuestro organismo Hacer de cinco a seis comidas ligeras al día ayuda a que las digestiones no sean pesadas La cúrcuma o el jengibre que proceden de Oriente se suman a la dieta mediterránea por su poder antiinflamatorio Las enfermedades inflamatorias inmunomediadas son un grupo de patologías que c omparten una inflamación crónica sistémica causada por una alteración del sistema inmune que puede afectar a distintos órganos. Son la artritis reumatoide, la enfermedad de Crohn, las enfermedades inflamatorias intestinales , entre otras.
Los cambios en el menú diario no resuelven las dolencias, pero sí pueden ayudar a que no se acentúen o a calmar las crisis. En Uppers hemos consultado a los especialistas en la materia cuáles son los alimentos que más inflaman y a su vez les hemos preguntado qué comer en una dieta antiinflamatoria.
La propuesta no es establecer un régimen como los que supuestamente tienen el objetivo de perder peso sino consumir alimentos cuyos componentes y nutrientes son una ayuda para evitar o disminuir los procesos inflamatorios en el organismo. A su vez, los beneficios de una dieta basada en alimentos antiinflamatorios se extrapolarán a otras patologías como la menstruación, por ejemplo, que también cursa con hinchazón.
La base: la dieta mediterránea Los nutricionistas y los profesionales sanitarios aconsejan la dieta mediterránea como base a partir de la cual se deben elaborar los menús tanto para prevenir como para no agravar las enfermedades que cursan con inflamación de algunos órganos. La pauta principal que destacan es realizar varias comidas al día, de cinco a seis , y que sean ligeras en vez de copiosas para facilitar las digestiones.
Diez consejos para reducir dicha inflamación a través de la alimentación Diez consejos para reducir dicha inflamación 1. Convierte a las frutas y a las verduras en una parte importante del menú diario
Son alimentos que aportan fibra, antioxidantes y polifenoles con un efecto antiinflamatorio. La alcachofa, la achicoria, la cebolla, el ajo, los espárragos, los arándanos, las moras… son excelentes compañeros que además ayudan a mejorar la microbiota del intestino. Ante situaciones de crisis inflamatorias acentuadas recomiendan tomar las frutas y verduras pasadas, no enteras, en compota, zumo, batido o crema para que las digestiones sean ligeras.
Las anchoas además son fuente de omega 3. uppers.es
2. Consume pescado en detrimento de carnes rojas
Los pescados azules en concreto como la trucha, el salmón, el boquerón, la anchoa, el atún o el bonito además ayudan a reducir los niveles de triglicéridos en sangre, disminuyen la presión arterial, el riesgo de trombosis y aumentan la vasodilatación arterial. Son una fuente de grasas insaturadas gracias al oleico, el linoleico y al omega 3.
3. Cocina y aliña los alimentos con aceite de oliva virgen extra
El aceite de oliva virgen extra es antioxidante y la mejor grasa.
Son hidratos de carbono de calidad, que también incluyen fibra y polifenoles que contrarrestan el efecto del estrés oxidativo en el cuerpo y controlan los procesos inflamatorios.
5. Aliña y da sabor con hierbas y especias
Muchas especias y hierbas aportan nutrientes de calidad y también son antioxidantes.
6. Aumenta la ingesta de frutos secos y semillas
Los frutos secos y las semillas pueden formar parte del menú habitual; son una buena fuente de grasas insaturadas, fibra y antioxidantes. Añádelos en ensaladas y guisos, pero también utilízalos como un tentenpié ente horas.
7. Sustituye los cereales por su modalidad integral
Está demostrado que la pasta y el arroz integral son más sanos para el organismo. Son fuente de fibra y además incrementan la sensación de saciedad.
La cúrcuma, componente del curry, es antiinflamatoria. uppers.es
8. Incorpora la cúrcuma a la dieta
La cúrcuma es uno de los principales componentes del curry. La curcumia le da su característico color amarillo, es antiinflamatoria, ayuda a eliminar toxinas y tiene un alto poder antioxidante.
El jengibre es un tubérculo con poder antiinflamatorio. uppers.es
9. Utiliza jengibre en tus recetas
El jengibre es un tubérculo que es un antiinflamatorio natural, reduce el dolor muscular, mejora la digestión y refuerza las defensas, entre otros beneficios.
10. Elimina los ultraprocesados
Los alimentaos ultraprocesados no deberían formar parte de la dieta en ningún caso. Sustitúyelos por los productos frescos y de temporada.
Alimentos a evitar En cuanto a los alimentos que se deben evitar porque causan inflamación, los nutricionistas apuntan los carbohidratos refinados , los azúcares , las grasas saturadas , las carnes procesadas o el alcohol . También se remarca no consumir productos que contengan conservantes químicos , además de los ya citados ultraprocesados.
Sin embargo, es importante que cada persona consulte al especialista sanitario en cuanto a la dieta que debe seguir según su enfermedad y su situación actual, ya que todos los consejos que hemos apuntado son precisamente eso, solo recomendaciones y a nivel genérico.
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