{"id":4314,"date":"2018-03-26T11:15:37","date_gmt":"2018-03-26T09:15:37","guid":{"rendered":"http:\/\/yomecuidoyque.com\/?p=4314"},"modified":"2018-03-26T11:15:37","modified_gmt":"2018-03-26T09:15:37","slug":"dieta-saludable-y-azucar","status":"publish","type":"post","link":"https:\/\/drasanvi.com\/en\/dieta-saludable-y-azucar\/","title":{"rendered":"\u00bfTienes una relaci\u00f3n sana con el az\u00facar?"},"content":{"rendered":"<p><![CDATA[\n\n<h2>\u00bfConsumes m\u00e1s az\u00facar de la que deber\u00edas? \u00bfConoces qu\u00e9 sustitutos saludables del az\u00facar existen en el mercado?<\/h2>\n\n\nEl az\u00facar (nombre con el que com\u00fanmente se denomina a la sacarosa) es un carbohidrato formado por una mol\u00e9cula de glucosa y una de fructosa. Su funci\u00f3n principal es la de proporcionar energ\u00eda a todas las c\u00e9lulas del organismo.\nEn la actualidad, la gran mayor\u00eda de la poblaci\u00f3n consume m\u00e1s az\u00facar en la dieta de la recomendada.\nLa media de consumo diario en Europa se estima en unos 100 gramos por persona, cuando la recomendaci\u00f3n de la organizaci\u00f3n Mundial de la Salud es que no deber\u00eda superar el 10% de las calor\u00edas diarias que consume una persona, es decir aproximadamente unos 50 gramos diarios por persona, para una dieta promedio de 2000 kcal.\u00a0 Este exceso en el consumo de az\u00facar esta causando una autentica epidemia de obesidad, diabetes tipo 2 y enfermedades derivadas de ellas.\nSu sabor dulce lo hace adictivo, de hecho hay estudios que demuestran que el az\u00facar act\u00faa en el organismo como una droga con un elevado potencial adictivo provocado por la liberaci\u00f3n de dopamina que act\u00faa sobre el cerebro estimulando una ingesta repetitiva.\nLas ventajas que obtiene la industria al a\u00f1adirla a sus alimentos van mas all\u00e1 de aportar sabor dulce. Es capaz de mejorar de textura, evitar la cristalizaci\u00f3n en productos sometidos a congelaci\u00f3n, tiene funci\u00f3n conservante y mejora el color en productos horneados entre otras.\n\n\n<h2><strong>\u00bfC\u00f3mo reducir el consumo de az\u00facar?<\/strong><\/h2>\n\n\nReducir su consumo se hace complicado, ya que no solo hablamos del az\u00facar blanco (o sacarosa) que habitualmente se a\u00f1ade por ejemplo en el caf\u00e9, sino del az\u00facar oculta, a\u00f1adida en infinidad de alimentos procesados bajo nombres como glucosa, jarabe de ma\u00edz, fructosa, dextrosa o maltosa entre otros. De hecho, el 80% del az\u00facar que consumimos, est\u00e1 oculto en los alimentos procesados.\nAlgunos de los alimentos con m\u00e1s az\u00facar a\u00f1adida son: salsas y aderezos, tomate frito, bebidas energ\u00e9ticas y refrescos, zumos de frutas, cereales de desayuno e incluso el pan de molde.\n\n\n<h2>Algunos de los consejos para reducir su consumo son:<\/h2>\n\n\n\n\n<ol>\n \t\n\n<li>Lea las etiquetas de los alimentos detenidamente. Evitar aquellos en los cuales figure algunos de los az\u00facares mencionados anteriormente como primeros ingredientes.<\/li>\n\n\n \t\n\n<li>Consuma los alimentos en su manera m\u00e1s natural posible.<\/li>\n\n\n \t\n\n<li>Reduzca la cantidad poco a poco. Por ejemplo, pasando de a\u00f1adir 2 cucharadas de az\u00facar al caf\u00e9 a 1 solo.<\/li>\n\n\n \t\n\n<li>Aumente el consumo de frutas. El az\u00facar presente en la fruta (fructosa) ayudar\u00e1 a calmar las &#8221;ansias&#8221; de dulce.<\/li>\n\n\n \t\n\n<li>Use alternativas al az\u00facar. Los m\u00e1s populares en la actualidad son los edulcorantes artificiales (sacarina, aspartamo&#8230;) si bien existen cantidad de alternativas naturales, mucho mas saludables que los edulcorantes artificiales . Dos ejemplos son:\n\n\n<ul>\n \t\n\n<li><strong>Az\u00facar de coco:<\/strong> Se extrae de la savia de la flor del coco y su sabor recuerda al del caramelo. A diferencia del az\u00facar blanco, el cual se considera fuente de calor\u00edas vac\u00edas (no aporta nutrientes), este es rico en minerales como el hierro, el zinc o el potasio. Contiene una fibra llamada inulina, que tiene efecto prebi\u00f3tico en la flora intestinal. Adem\u00e1s, debido a este contenido en fibra, es de bajo \u00edndice gluc\u00e9mico, es decir, aumenta los niveles de az\u00facar en sangre mucho menos que el az\u00facar com\u00fan.<\/li>\n\n\n \t\n\n<li><strong>Az\u00facar de abedul<\/strong>: Tambi\u00e9n llamado Xilitol. Se extrae de la corteza del abedul. Tiene un sabor muy similar al az\u00facar blanco, pero con un 40% menos de calor\u00edas. Posee un bajo \u00edndice gluc\u00e9mico y adem\u00e1s su absorci\u00f3n en el intestino es muy baja. No es metabolizado por la insulina, por lo que es perfecto para diab\u00e9ticos.<\/li>\n\n\n<\/ul>\n\n\n<\/li>\n\n\n<\/ol>\n\n\n&nbsp;]]>    \t<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfConsumes m\u00e1s az\u00facar de la que deber\u00edas? \u00bfConoces qu\u00e9 sustitutos saludables del az\u00facar existen en el mercado? El az\u00facar (nombre<\/p>\n","protected":false},"author":4,"featured_media":4315,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[126,129],"tags":[],"class_list":["post-4314","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habitos-saludables","category-nutricion"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00bfTienes una relaci\u00f3n sana con el az\u00facar? - Drasanvi English<\/title>\n<meta name=\"description\" content=\"\u00bfSab\u00edas que en Europa se consumen unos 100 gramos de az\u00facar por persona y d\u00eda mientras la OMS recomienda un consumo de 50 gramos diarios por persona?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/drasanvi.com\/en\/dieta-saludable-y-azucar\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00bfTienes una relaci\u00f3n sana con el az\u00facar? 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