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:: Alimenta.com.uy :: Deportistas retirados y sedentarismo por lesiones deportivas
 
Sello ganador categoria pericom.uy
Suscripción
Enviar
Recetas

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Deportistas retirados y sedentarismo por lesiones deportivas

Deportistas retirados y sedentarismo por lesiones deportivas

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Nuestro país esta transitando una transición epidemiológica, la cual se entiende por el desplazamiento de las enfermedades infecciosas por enfermedades crónicas no transmisibles, cambio de la mortalidad por la morbilidad (enfermedades) y las secuelas, y el desplazamiento de la morbi-mortalidad a los grupos de edades más avanzadas.

Las enfermedades crónicas no transmisibles son la obesidad, hipertensión arterial, diabetes, enfermedades cardiovasculares, cáncer, osteoporosis y enfermedades dentales. Éstas representan la mayor carga para la salud pública, ya sea por su costo directo para la sociedad y el gobierno o por su impacto en años de vida o en la calidad de la misma; causando el 70% de las defunciones, un 33,8% por enfermedades cardiovasculares y un 22,6% por neoplasias malignas.

"Uno de cada dos individuos mayores de 18 años presenta sobrepeso y uno de cada 5 presenta obesidad" (Segunda Encuesta Nacional de Sobrepeso y Obesidad en adultos uruguayosu201D Pisabarro)


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La alimentación no saludable y el sedentarismo son factores de riesgo de las enfermedades crónicas no transmisibles.

La salud se consigue diariamente desarrollando ESTILOS DE VIDA SALUDABLE: La alimentación saludable, el mantenimiento de un peso adecuado y la actividad física regular son sus componentes fundamentales.


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Nuestra población, incluyendo los deportistas, esta transitando una transición nutricional, esta se define como un cambio en los hábitos alimentarios. El actual patrón alimentario de la población uruguaya se caracteriza por un elevado consumo de alimentos con alta densidad calórica, alto consumo de grasas de inadecuada calidad, azúcares refinados y productos industrializados y bajo consumo de fibra.


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Los deportistas en actividad tienen un elevado gasto calórico, por lo que la energía ingerida a través de los alimentos generalmente no sobrepasa el gasto calórico, y por lo tanto no desarrollan obesidad ni patologías asociadas. El problema recae cuando el deportista se lesiona o se retira como deportista profesional, disminuyendo notablemente la actividad física. Se mantienen los hábitos alimentarios, consumiendo la misma calidad y cantidad de alimentos que en actividad, pero el gasto calórico disminuye, lo cual conlleva a tener un balance energético positivo, provocando aumento de peso y pudiendo desarrollar obesidad y sus comorbilidades.


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Numerosas investigaciones comprueban que modificar los hábitos alimentarios en la vida adulta es más difícil que en etapas anteriores del ciclo vital, pero de todas formas son modificables y nunca es tarde para cambiar. Cuanto antes mejor!


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Por todo esto es fundamental llevar adelante una alimentación saludable desde las primeras etapas de la vida y durante todo el ciclo vital.

Hay que saber elegir el tipo de alimentos que consumes y cómo los preparas (calidad), el tamaño de las porciones que incluyes en tu plato (cantidad) y el horario y número de las comidas que realizas en el día (distribución).


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El siguiente ícono te ayuda a identificar fácilmente cuales son los alimentos que debes incluir diariamente en tu alimentación y en qué cantidades:

Grupos de alimentos:

Leche y quesos: leche, yogur y quesos.

Cereales y leguminosas: panes, galletas, grissines, copoz de maíz, barras de cereales, arroz, pasta, fideos, polenta, masa para tartas, empanadas y pizza, lentejas, porotos, garbanzos y habas.

Verduras y frutas: variar entre los diferentes colores, con cáscara cuando sea posible.

Grasas y aceites: aceite agregado en crudo a las preparaciones una vez prontas para el consumo.

Carnes y huevos: carne roja magra, pollo, pescado, soja y huevos.

Dulces: azúcar, mermelada, dulces de corte, jaleas y miel.

Agua


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Siempre recordar…


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- Realizar desayuno, almuerzo, merienda, cena y alguna ingesta entre horas.

- Para rendir más durante el día comenzar con un desayuno que incluya leche, pan, dulce y fruta.

- Preferir preparaciones al horno, a la plancha, parrilla, hervido, al vapor, evitando frituras y saltados.

- Tomar abundantes líquidos todo el día.

- Limitar el consumo de alimentos de alta densidad energética: fast-food, carne de cordero, carne de cerdo, carne de oveja, minutas, achuras, vísceras, fiambres, embutidos, frituras, refrescos comunes, jugos en polvo, golosinas, galletitas, masitas, tortas, bizcochos, alfajores, chocolate, dulce de leche, helados, crema de leche, manteca, margarina, productos de copetín y bebidas alcohólicas.

- Disminuir el consumo de sal y de los alimentos con alto contenido de ella.

.

Por Lic. en Nutrición Valentina Baccino


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Bibliografía


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- Ministerio de Salud Pública. Primer Encuesta Nacional de Factores de Riesgo de Enfermedades Crónicas No Transmisibles. Montevideo: 2007

- Programa nacional de nutrición, Grupo Interinstitucional de Trabajo para las Guías Alimentarias Basadas en Alimentos de Uruguay. Manual para la promoción de prácticas saludables en la población uruguaya. Montevideo: MSP; 2007.

Comentarios

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    Cómo actúa la dieta mediterránea sobre la salud
    Cómo actúa la dieta mediterránea sobre la salud
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    La dieta mediterránea tradicional tiene efectos saludables sobre las enfermedades cardiovasculares

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    Consejos generales para reducir las grasas a la hora de cocinar
    Consejos generales para reducir las grasas a la hora de cocinar
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    Aprender a comer en forma saludable es la primera medida preventiva para cualquiera de nosotros.

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    Hamburguesas sanísimas
    Hamburguesas sanísimas
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    Con carne picada magra estas hamburguesas para toda la familia

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    Dieta libre de gluten...¿que alimentos elegir?
    Dieta libre de gluten...¿que alimentos elegir?
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    En esta nota te detallamos cuales son los alimentos libres de gluten y aquellos que pueden contener gluten.

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Miamamma

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i2es
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