{"id":3656,"date":"2022-07-06T11:46:23","date_gmt":"2022-07-06T16:46:23","guid":{"rendered":"https:\/\/www.illuminati.ec\/misaludeshoy\/?p=1735"},"modified":"2024-09-02T14:38:03","modified_gmt":"2024-09-02T14:38:03","slug":"no-puedes-comer-lacteos-fortalece-tus-huesos-con-estos-alimentos","status":"publish","type":"post","link":"https:\/\/www.illuminati.ec\/misaludeshoy\/no-puedes-comer-lacteos-fortalece-tus-huesos-con-estos-alimentos\/","title":{"rendered":"\u00bfNo puedes comer l\u00e1cteos? Fortalece tus huesos con estos alimentos"},"content":{"rendered":"

Redacci\u00f3n Mi salud es hoy (I)<\/p>\n

La sensibilidad y la intolerancia a la lactosa provocan que muchas personas dejen de consumir leche, yogurt o queso, las principales fuentes de calcio. Este mineral, fundamental para la salud de los huesos, puede obtenerse a trav\u00e9s de otros alimentos. La nutricionista Janina Carvajal recomienda que incluyas estos granos, frutas y vegetales a diario:<\/p>\n

Ajonjol\u00ed.<\/strong> Es una de las principales fuentes de calcio. Se recomienda consumir dos cucharaditas de estas peque\u00f1as semillas al d\u00eda. El ajonjol\u00ed puede agregarse a ensaladas de frutas o vegetales, a granolas o a recetas de galleter\u00eda o pasteler\u00eda.<\/p>\n

Grasas saludables.<\/strong> Las almendras, las nueces, el man\u00ed, el aguacate y el aceite de oliva son algunas fuentes de grasas saludables. Estas son alimento de las hormonas, y de estas depende la densidad \u00f3sea. Los frutos secos son ideales para la media ma\u00f1ana o la media tarde.<\/p>\n

Hojas verdes.<\/strong> Las espinacas, las acelgas, el kale y otros vegetales de hojas verdes son ricos en vitaminas y minerales que contribuyen a la salud \u00f3sea. Estos deben consumirse crudos, en ensaladas, pues al cocinarlos se pierden sus nutrientes.<\/p>\n

Cereales.<\/strong> La avena, la cebada, el trigo y la quinoa est\u00e1n en esta categor\u00eda. Evitar someterlos a largas cocciones, como sucede al preparar sopas. Lo mejor es comerlos en granolas hechas en casa. La avena es el cereal m\u00e1s vers\u00e1til: puede agregarse cruda a batidos o a fruta picada.<\/p>\n

Leguminosas.<\/strong> Las lentejas, las arvejas, el garbanzo, la soja y el fr\u00e9jol tienen alto contenido en calcio y en magnesio. Estos pueden consumirse en menestras. Con estos granos tambi\u00e9n se puede preparar hummus, un plato tradicional \u00e1rabe que consiste en hacer pur\u00e9 de uno de estos granos y condimentarlo con pasta de ajonjol\u00ed, aceite de oliva, ajo, lim\u00f3n y sal.<\/p>\n

Fruta.<\/strong> Las frutas son ricas en vitaminas y minerales. Adem\u00e1s, estas son antioxidantes, lo que previene el envejecimiento acelerado de los huesos.<\/p>\n

Suplementos.<\/strong> Para ayudar a que el calcio sea integrado en el hueso, tambi\u00e9n se deben consumir alimentos que tengan vitamina K y D. Con respecto a la vitamina D, la especialista aconseja agregar suplementos a la dieta, pues su obtenci\u00f3n no es tan sencilla.<\/p>\n

Toma en cuenta<\/strong><\/h3>\n

Llevar una dieta saludable y balanceada es fundamental para mantener la salud de los huesos y de todo el organismo. La nutricionista Carvajal recuerda que es necesario evitar el consumo de alcohol, tabaco y comida procesada, pues da\u00f1an la microbiota intestinal, evitando que el cuerpo absorba los nutrientes de los alimentos buenos que son parte de la alimentaci\u00f3n.<\/p>\n

Fuente<\/strong><\/em>
\nNutricionista Janina Carvajal.<\/p>\n

Perspectivas<\/strong><\/h3>\n
    \n
  • Si no puedes comer l\u00e1cteos, puedes reemplazar su aporte a la salud de tus huesos con otros alimentos.<\/li>\n
  • El ajonjol\u00ed es rico en calcio y los frutos secos previenen la p\u00e9rdida de densidad \u00f3sea.<\/li>\n
  • Los vegetales de hojas verdes y las frutas son ricas en vitaminas y minerales. Adem\u00e1s, contienen antioxidantes, para evitar el envejecimiento prematuro de los huesos.<\/li>\n
  • Los cereales, como la avena o la quinoa, tambi\u00e9n son necesarios para la salud \u00f3sea.<\/li>\n
  • Las leguminosas, entre ellas la lenteja y el fr\u00e9jol, tienen alto contenido en calcio y en magnesio.<\/li>\n
  • Adem\u00e1s de una alimentaci\u00f3n balanceada, es recomendable consumir suplementos de vitamina D, pues esta ayuda a la absorci\u00f3n del calcio.<\/li>\n
  • Finalmente, hay que evitar el consumo de alcohol, tabaco y comida procesada, ya que evitan que el cuerpo absorba los nutrientes de los alimentos saludables.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

    La sensibilidad y la intolerancia a la lactosa provocan que muchas personas dejen de consumir leche, yogurt o queso, las principales fuentes de calcio. <\/p>\n","protected":false},"author":7,"featured_media":3591,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[12],"tags":[],"class_list":["post-3656","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-damas-de-acero"],"yoast_head":"\n\u00bfNo puedes comer l\u00e1cteos? 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