\u00bfQuieres evitar kilitos de m\u00e1s esta Navidad? La Secretar\u00eda de Salud te comparte algunas sencillas recomendaciones para que disfrutes de la temporada sin descuidar tu alimentaci\u00f3n.<\/p>\n\n\n\n
Trata de mantener horarios regulares de comida, procurando realizar tres alimentos principales al d\u00eda y, si es necesario, una o dos colaciones saludables. Un par de horas antes de las cenas de Navidad y A\u00f1o Nuevo, se recomienda consumir un snack ligero \u2014como yogurt natural con fruta o un pu\u00f1ito de nueces\u2014, eso puede ayudarte a evitar comer en exceso.<\/p>\n\n\n\n
Para una mejor digesti\u00f3n y un mayor control de la glucosa, sigue un orden al comer: empieza con verduras, continua con alimentos ricos en prote\u00edna como pavo, pollo, pescado, huevo, queso fresco o leguminosas, y deja los carbohidratos para el final. Este h\u00e1bito ayuda a sentirse satisfecho por m\u00e1s tiempo y a reducir los antojos.<\/p>\n\n\n\n
Los platillos tradicionales como pur\u00e9, pasta, pan o postres no tienen que eliminarse, solo consumirse con moderaci\u00f3n. Algunas porciones recomendadas son media taza de pasta, arroz o pur\u00e9, una rebanada de pan o un postre peque\u00f1o.<\/p>\n\n\n\n
El ISSEA tambi\u00e9n te recomienda poner atenci\u00f3n en el consumo de az\u00facares a\u00f1adidos, ya que en exceso pueden afectar los niveles de glucosa y favorecer el aumento de grasa corporal. Bebidas como el ponche tradicional, refrescos, rompope o cocteles aportan muchas calor\u00edas y poca saciedad. Como alternativas, se sugiere optar por agua natural o mineral, refrescos bajos en calor\u00edas, una copa de vino tinto o ponche sin az\u00facar.<\/p>\n\n\n\n
Adem\u00e1s es importante moderar la sal, especialmente en botanas fritas, embutidos y aderezos muy salados, ya que el exceso de sodio provoca retenci\u00f3n de l\u00edquidos, hinchaz\u00f3n y sensaci\u00f3n de pesadez.<\/p>\n\n\n\n
En cuanto al alcohol, recuerda que su consumo puede disminuir el autocontrol y aumentar el apetito; por ello, se recomienda alternar cada bebida alcoh\u00f3lica con un vaso de agua.<\/p>\n\n\n\n
Dormir bien tambi\u00e9n es clave, descansar menos de siete horas incrementa el apetito y los antojos por alimentos dulces o grasosos. <\/p>\n\n\n\n
Finalmente, el ISSEA te invita a mantenerte activo con al menos 20 a 30 minutos diarios de actividad f\u00edsica ligera, como caminar, bailar, jugar, subir escaleras o realizar actividades recreativas, lo cual ayuda a mejorar la digesti\u00f3n, regular la glucosa y reducir la ansiedad por comer.<\/p>\n","protected":false},"excerpt":{"rendered":"
\u00bfQuieres evitar kilitos de m\u00e1s esta Navidad? 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