{"id":3686,"date":"2022-11-11T11:22:38","date_gmt":"2022-11-11T16:22:38","guid":{"rendered":"https:\/\/www.illuminati.ec\/misaludeshoy\/?p=1924"},"modified":"2024-09-02T14:19:49","modified_gmt":"2024-09-02T14:19:49","slug":"veganos-y-vegetarianos-una-alimentacion-equilibrada","status":"publish","type":"post","link":"https:\/\/www.illuminati.ec\/misaludeshoy\/veganos-y-vegetarianos-una-alimentacion-equilibrada\/","title":{"rendered":"Veganos y vegetarianos: una alimentaci\u00f3n equilibrada"},"content":{"rendered":"<p>Redacci\u00f3n Mi salud es hoy (I)<\/p>\n<p>Respeto a la vida de los animales, preferencias o alergias a los alimentos, b\u00fasqueda de una vida m\u00e1s sana, motivos religiosos\u2026 Las razones sobran para tomar la decisi\u00f3n de volverse vegano o vegetariano. Sin embargo, como cualquier otro estilo de vida, no est\u00e1 exento de ciertos cuidados y potenciales riesgos que hay que tener en cuenta para evitar que afecten la salud.<\/p>\n<p>La nutricionista guayaquile\u00f1a Valentina Fr\u00edas Llerena afirma que, para vegetarianos y veganos \u2013que no consumen ning\u00fan producto de origen animal, incluyendo l\u00e1cteos, huevos y miel\u2013, se recomienda \u201cun plato que contenga todos los macronutrientes: carbohidratos como el arroz, papa, yuca, verde; prote\u00ednas como los garbanzos, granos, quinua; y grasas como los frutos secos, aguacate, aceite de oliva extra virgen, siempre acompa\u00f1ados por vegetales\u201d.<\/p>\n<p><strong>Diferencias importantes<\/strong><\/p>\n<p>Est\u00e1n los veganos y tambi\u00e9n los vegetarianos. Dentro de este \u00faltimo grupo cabe hacer algunas diferenciaciones:<\/p>\n<ul>\n<li><strong>Ovolactovegetarianos:<\/strong> no comen carnes, pero s\u00ed l\u00e1cteos y huevos.<\/li>\n<li><strong>Lactovegetarianos:<\/strong> no comen carnes, ni huevos, pero s\u00ed l\u00e1cteos como el queso y la leche.<\/li>\n<li><strong>Ovovegetarianos:<\/strong> no comen carnes, ni l\u00e1cteos, pero s\u00ed huevos.<\/li>\n<li><strong>Pescovegetarianos:<\/strong> no comen carne de res o aves, pero s\u00ed pescado.<\/li>\n<li><strong>Flexitarianos o semivegetarianos:<\/strong> no son 100 % vegetarianos ya que ingieren carnes y productos de origen animal ocasionalmente. Siguen este r\u00e9gimen por motivos de salud.<strong>\u00a0<\/strong><\/li>\n<\/ul>\n<p><strong>Suplementos recomendados<\/strong><\/p>\n<p>Al no consumir prote\u00ednas animales, quienes siguen este tipo de alimentaci\u00f3n pueden presentar una disminuci\u00f3n en la ingesta de vitamina B-12, detalla la nutricionista.<\/p>\n<p>\u201cSe recomienda tomar semanalmente suplementos como la cianocobalamina de 2000 a 2500 mcg, que no causa ning\u00fan efecto secundario, aunque dosis muy altas pueden provocar dolor de cabeza, n\u00e1useas, v\u00f3mitos, diarreas, fatiga, entre otros s\u00edntomas\u201d, indica.<\/p>\n<p>Tambi\u00e9n es importante para la correcta salud cardiovascular ingerir alg\u00fan suplemento de Omega-3, pues este est\u00e1 presente mayoritariamente en los pescados azules. Y complementos de calcio, zinc, vitamina D, entre otros.<\/p>\n<p><strong>Anemia, un enemigo al acecho<\/strong><\/p>\n<p>En caso de tomar la decisi\u00f3n de llevar un r\u00e9gimen vegetariano o vegano, Valentina Fr\u00edas aconseja ir donde un experto nutricionista para que nos indique las mejores fuentes vegetales de hierro, como los vegetales de hojas verdes, lentejas, esp\u00e1rragos, entre otros. De esa manera se evitar\u00e1 padecer cuadros de anemia.<\/p>\n<p>\u201cUna alimentaci\u00f3n vegetariana o vegana adecuada no tiene por qu\u00e9 causar carencias en el organismo\u201d, asegura.<\/p>\n<p><strong>Beneficios<\/strong><\/p>\n<p>Llevar una adecuada dieta vegana o vegetariana puede presentar m\u00faltiples beneficios para la salud:<\/p>\n<ul>\n<li>Reduce los niveles de colesterol<\/li>\n<li>Ayuda a controlar la presi\u00f3n arterial<\/li>\n<li>Favorece un menor consumo de grasas saturadas<\/li>\n<li>Disminuye el riesgo de padecer diabetes tipo 2, enfermedades card\u00edacas y ciertos tipos de c\u00e1ncer<\/li>\n<li>Contribuye a mantener un peso saludable<\/li>\n<\/ul>\n<p><em><strong>Fuentes:<\/strong><\/em><\/p>\n<p>Valentina Fr\u00edas Llerena, nutricionista.<\/p>\n<p><a href=\"https:\/\/es.familydoctor.org\/dieta-vegetariana-como-obtener-los-nutrientes-que-necesita\/\">https:\/\/es.familydoctor.org\/dieta-vegetariana-como-obtener-los-nutrientes-que-necesita\/<\/a><\/p>\n<p><a href=\"https:\/\/blog.institutoisaf.es\/suplementos-la-dieta-vegana\">https:\/\/blog.institutoisaf.es\/suplementos-la-dieta-vegana<\/a><\/p>\n<p><strong>Perspectivas:<\/strong><\/p>\n<ul>\n<li>Para una correcta nutrici\u00f3n, los vegetarianos y veganos (que eliminan de la dieta todo producto de origen animal, incluyendo l\u00e1cteos, huevos y miel) deben consumir carbohidratos, prote\u00ednas y grasas, siempre acompa\u00f1ados por vegetales.<\/li>\n<li>Existen diferentes tipos de vegetarianismo, pues hay quienes no comen carnes rojas, pero s\u00ed pescados, huevos o l\u00e1cteos.<\/li>\n<li>En todos los casos es recomendable ingerir suplementos de vitaminas B-12 y D, Omega-3, calcio, zinc, entre otros, para evitar deficiencias nutricionales.<\/li>\n<li>Entre los beneficios de llevar un r\u00e9gimen vegano o vegetariano est\u00e1 el reducir los niveles de colesterol, mantener el peso, controlar la presi\u00f3n arterial, evitar el riesgo de padecer diabetes tipo 2, enfermedades card\u00edacas y ciertos tipos de c\u00e1ncer, etc.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Respeto a la vida de los animales, preferencias o alergias a los alimentos, b\u00fasqueda de una vida m\u00e1s sana, motivos religiosos\u2026<\/p>\n","protected":false},"author":7,"featured_media":3620,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","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":"","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 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