Hacer ejercicio físico regularmente, comer varias veces al día en pequeñas porciones, tomar agua; son recomendaciones escuchadas frecuentemente, pero parecería que se las lleva el viento. El problema de la obesidad crece notablemente y se ha transformado en uno de los desafíos de la medicina para el comienzo del siglo Xxl .
Los índices de sobrepeso y obesidad en el mundo son alarmantes, algunos países, como Estados Unidos, sufren una epidemia. En nuestro país crece la cantidad de consultas de sobrepeso en adultos y niños. La obesidad comienza a ser vista como un problema para la salud pública, ha dejado de ser una condición estética para convertirse en un factor de riesgo.
Las cifras no son esperanzadoras, varios estudios concluyen que el sobrepeso va en aumento, y que si algo falla, es la falta de información. Muchas personas desconocen sobre calidad y cantidad de alimentos recomendables a consumir, así como cuál debería ser el peso ideal que debería marcar la balanza. Una forma de averiguarlo es emplear una sencilla formula llamada INDICE DE MASA CORPORAL (IMC), se calcula relacionando el Peso y la Talla del individuo (Peso dividido la altura al cuadrado); por ejemplo: una persona que pesa 80 kg y mide 1,60 m, tendrá un 31,25 kg/m2 de IMC. Esto indica que presenta obesidad, según la clasificación de la Organización Mundial de la Salud, si el índice es menor a 18,5, es bajo peso, entre 18,5 a 24,9, indica peso saludable, y de 25 a 29,9, sobrepeso. La obesidad leve se registra entre 30 y 34,9; la moderada entre 35 a 39,9 y la grave es aquella que tiene un IMC mayor a 40. Es necesario aclarar que esta clasificación se aplica a individuos mayores a 18 años, y que no discrimina masa grasa de muscular.
¿Por qué buscar mantener el peso ideal?
Porque reduce la mortalidad, mejora el control de enfermedades (Diabetes, hipertensión, Dislipemia, entre otras) mejora el autoestima y calidad de vida.
¿Cómo empezar el cambio?
Seleccione alimentos bajos en grasas, lácteos descremados, carnes magras, pollo sin piel y pescados
Realizar colaciones, no deje pasar más de 3hs entre comidas, elija colacionar frutas frescas, secas, yogures descremados
Aumente el consumo de líquidos, en lo posible agua, evitando bebidas no dietéticas
No se exceda con el consumo de harinas blancas y azúcar, son ricos en calorías y nos ofrecen pocos nutrientes
Aumente el consumo de fibra, se encuentran en frutas, verduras, legumbres, cereales integrales
Planifique las comidas semanalmente, de esta forma reduce la posibilidad de malas elecciones
Coma despacio, recuerde que tardamos 20 minutos aproximadamente en recibir del cerebro la señal de saciedad
Realizar una caminata de 30 a 60 minutos diarios ayudará a disminuir el estrés, la ansiedad, la depresión, la tensión arterial, la insulina, aumentando la fuerza muscular, el colesterol bueno (HDL) y el autoestima
Lo mas importante, no olvidar que los hábitos se generan por repetición. Constancia y actitud son las palabras claves para el cambio.
Carina Belofiglio
Licenciada en Nutrición (UBA)
M.N 6276 M.P 2996
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