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$\"\"/$

Aprender a diseñar la dieta perfecta con 100 ejercicios prácticos

Primera edición, 2013

Gran Via de les Corts Catalanes, 594

08007 Barcelona

www.marcombo.com

En coedición con:

C/ Pitágoras 1139 - Colonia del Valle

03100 - México D.F. (México)

www.alfaomega.com.mx

Diseño de la cubierta: NDENU DISSENY GRÀFIC

«Cualquier forma de reproducción, distribución, comunicación pública o transformación de esta obra sólo puede ser realizada con la autorización de sus titulares, salvo excepción prevista por la ley. Diríjase a CEDRO (Centro Español de Derechos Reprográficos, www.cedro.org) si necesita fotocopiar o escanear algún fragmento de esta obra».

ISBN por Marcombo: 978-84-267-2025-2

Presentación

APRENDER A DISEÑAR LA DIETA PERFECTA CON 100 EJERCICIOS PRÁCTICOS

Esta manual ha sido diseñado para ayudarle a perder peso y ganar salud al mismo tiempo. Descubrirá que la mejor forma de adelgazar de manera duradera y saludable es logrando incorporar al día a día los hábitos correctos. En este manual le ayudaremos a adquirir los conocimientos adecuados para hacerlo y le proporcionaremos las herramientas necesarias para conseguir unos objetivos reales.

LA FORMA DE APRENDER

El libro está estructurado en 100 lecciones que exponen en artículos de lectura amena los elementos necesarios para conseguir una forma de vida saludable y, casi como una consecuencia natural, el peso adecuado. Aunque cada lección está tratada de forma independiente, le recomendamos seguir el orden del libro, puesto que de una lección a la otra se van enlazando temas para crear una base sólida tanto teórica como práctica. En cada lección conseguirá, además de una gran cantidad de información, al menos un consejo práctico o una receta. De cualquier manera, se trata de lecciones independientes por lo que, si necesita realizar una consulta puntual, podrá perfectamente dirigirse al artículo en el que se trata el tema.

Imágenes descriptivas amenizan la lectura y los pies de foto muchas veces aportan información adicional. En el caso de las recetas de cocina, se presenta además una fotografía del plato acabado. Por último, los recuadros IMPORTANTE ofrecen información complementaria sobre los temas tratados.

De este modo se garantiza que una vez haya estudiado los 100 ejercicios que componen el manual, será capaz de tomar las decisiones correctas en lo que a alimentación se refiere y contará con las herramientas para llevarlas a cabo.

A QUIÉN VA DIRIGIDO EL MANUAL

Este libro está destinado a todas las personas que desean perder peso de una forma saludable, sin poner en riesgo la salud. Además, resultará de gran utilidad a personas que deseen aprender a comer de forma equilibrada y nutritiva y enriquecer su dieta con la incorporación de alimentos variados y de alto valor nutricional.

APRENDER A DISEÑAR LA DIETA PERFECTA CON 100 EJERCICIOS PRÁCTICOS

Todos conocemos a grandes rasgos el funcionamiento del proceso digestivo. Sin embargo, en este manual hemos decidido dedicar algunas lecciones introductorias al proceso de entrada de los alimentos en nuestro cuerpo y al metabolismo de los diferentes tipos de nutrientes, para entender la forma en la que éstos son asimilados por el organismo y así comprender la necesidad de un cambio de paradigma en la alimentación.

Exponemos dónde conseguir los nutrientes necesarios, en qué proporción deben estar presentes en nuestra dieta y cómo ingerirlos para optimizar su aprovechamiento. Además, brindamos consejos generales para decidir qué comer en cada momento del día.

Hablamos sobre la importancia de realizar deporte y le damos consejos sobre el tipo de actividades y la frecuencia recomendada para conservar el peso ideal y un estado de salud óptimo.

Presentamos 27 recetas de cocina que explican, paso a paso, cómo preparar deliciosos platos ricos en nutrientes y bajos en calorías. Tenga en cuenta que se trata en todos los casos de platos sumamente saludables y apetitosos que puede compartir sin problemas con su familia e incluso con invitados. Todas las recetas son para 4 personas. Queremos agradecer la colaboración de Bernadette Molina Grabulosa en la elaboración y estilismo de las 27 recetas. Sin su inestimable ayuda, este libro no hubiera quedado tan vistoso, ni habríamos tenido ocasión de asegurarnos de que la descripción y procesado de las recetas era perfecto.

Ofrecemos finalmente consejos sobre cómo planificar los menús y cómo realizar compras de manera eficiente y acertada. En la última lección resumimos los consejos más importantes sobre cómo perder peso de forma saludable y duradera que ya han sido trabajados en las lecciones anteriores.

Cómo funcionan los libros “Aprender …”

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Índice

001 Para comenzar, relájese

002 La digestión comienza en la boca

003 Nuestro estómago es una cazuela

004 La hora de absorber los nutrientes

005 Vida en el intestino grueso

006 Cuestiones de metabolismo

007 La dieta mediterránea en su justo punto

008 Carbohidratos: fuente de energía preferente

009 Cereales enteros versus harinas refinadas

010 El azúcar no siempre endulza

011 Endulzar sin calorías

012 Los otros endulzantes

013 Hablemos de proteínas

014 Proteínas vegetales y proteínas animales

015 Otras proteínas vegetales

016 Hablemos de lípidos

017 Omega 3 y Omega 6

018 Colesterol bueno y colesterol malo

019 Los lácteos y las dudas

020 Las vitaminas también son esenciales

021 Para la vitamina C, verduras

022 Vitaminas del grupo B para tener energía

023 Vitaminas liposolubles para múltiples funciones

024 Macrominerales

025 Macrominerales (II) y microminerales

026 Oligoelementos o microminerales (II)

027 Cuando los productos dejan de ser naturales

028 Aditivos en el plato

029 Los alimentos ecológicos

030 Contra las “dietas milagro”

031 Cuidado con las dietas cetogénicas

032 ¿Dónde está el equilibrio?

033 La pirámide nutricional

034 Cuánto comemos y cuánto necesitamos

035 Calorías en los alimentos

036 Incline la balanza a su favor

037 A buen paso, pero con calma

038 ¡No se beba las calorías!

039 Agua que has de beber

040 Sodio y potasio en el equilibrio hídrico

041 Infusiones: buenas aliadas

042 Hierbas que perfuman los alimentos

043 La ruta de las especias

044 Pongamos nombre a las frutas

045 Verduras y hortalizas para cada estación

046 Las algas: verduras ocultas en el mar

047 Analicemos las legumbres

048 Los cereales, uno a uno

049 Cómo cocinar cereales y legumbres en grano

050 Brotes de energía

051 ¿Qué tipo de carne escoger?

052 Las proteínas del mar

053 ¿Y cómo gastamos las calorías ingeridas?

054 Todo es ganancia

055 El programa de entrenamiento

056 Estimación del gasto energético

057 Mire el mundo con nuevos ojos

058 Cuando comemos por dos

059 Las necesidades de los niños

060 Cuando nos hacemos mayores

061 Desayunar como un rey

062 Comer como un príncipe

063 ¿Y qué hay de postre?

064 La hora de la cena (casi como mendigo)

065 Entre comidas, ante todo cordura

066 Delicia de tres cereales

067 Crocante de muesli

068 Aderezos que animan

069 Cremas vegetales para untar

070 Coliflor al curry con arroz crujiente

071 Ensalada de berenjenas asadas

072 Ensalada de tomate y trigo o tabule

073 Ensalada de remolacha y wakame

074 Huevos revueltos con setas, cilantro y comino

075 Tortilla de espárragos, tomate y albahaca

076 Puré de calabaza horneada

077 Sopa inglesa de lechuga y pepinos

078 Risotto integral de hortalizas

079 Paella de quinoa con champiñones y seitán

080 Hamburguesas vegetales de mijo

081 Torta de tofu con calabacín y puerros

082 Lentejas verdes al limón

083 Ensalada de judías blancas

084 Curry de garbanzos

085 Codornices en escabeche

086 Filetes de ternera en salsa de yogur

087 Solomillo de buey al vapor

088 Cerdo marinado en olivas y naranjas

089 Lubina horneada con aroma de hierbas

090 Salmón marinado en sal, azúcar y eneldo

091 Gelatina de frutas naturales

092 Compota de melocotón, manzana y pera

093 Bombones de frutos secos

094 Menús modelo (I)

095 Menús modelo (II)

096 Dos menús vegetarianos

097 Cómo calcular tu ingesta calórica

098 Planificar la semana

099 Ir de compras

100 Lección resumen: los SÍ y los NO

001	Para comenzar, relájese

ANTES DE COMENZAR A PENSAR QUÉ debemos comer para sentirnos y vernos mejor, es fundamental pensar en el proceso digestivo y comprender ese maravilloso acto, casi alquímico, por medio del cual extraemos de cada alimento lo que necesitamos y desechamos, o no, lo que nos sobra.

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IMPORTANTE

Siempre que sea posible, evite realizar sus comidas diarias en la calle. Es mucho más fácil adecuar su dieta a sus necesidades personales si cocina en casa, pues de lo contrario, nunca estará seguro de los ingredientes que han sido utilizados en la preparación.

Si la empresa donde trabaja cuenta con un comedor bien acondicionado, es la situación ideal. De no ser así, haga todo lo posible por conseguir un lugar tranquilo donde pueda realmente desconectar del trabajo mientras está comiendo.

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1 Desde que pensamos en comida, nuestro organismo comienza a prepararse para la digestión. Su visión y, sobre todo sus olores, estimulan los sensores adecuados del cerebro que, a su vez, envía al sistema digestivo señales que desencadenan la producción de saliva.
2 Este proceso previo a la digestión hace que sea de vital importancia dar a la comida su justo lugar en el día: un momento sagrado, de placer, que permita anticiparse al sabor de cada bocado, degustar con tranquilidad y masticar con calma los alimentos que luego hemos de digerir.
3 La comida rápida y $\"\"$ procesada $\"\"$ es causa fundamental de los problemas de obesidad actuales, pero la aceleración de la vida moderna en sí misma es el origen de un gran abanico de trastornos alimenticios. Los movimientos Slow Food $\"\"$ que han ganado tanta popularidad, representan, por tanto, mucho más que un reclamo gastronómico de tintes sibaritas y una defensa a la diversidad de productos. Son una llamada, que ya se hacía necesaria, a recuperar una de las más sanas y fundamentales costumbres del ser humano: invertir el tiempo necesario en sentir el placer de una comida. $\"\"$ La comida rápida se ha convertido en un símbolo de la vida moderna.El caracol es el icono del movimiento Slow Food, nacido en Italia y con adeptos a lo largo y ancho del mundo en nuestros días.
4 En estado de alerta o en situación de estrés, así como en la presencia de casi todas las emociones intensas, el sistema nervioso simpático se excita, mientras que el sistema parasimpático, que es el responsable de las funciones involuntarias del proceso digestivo, sobre todo a nivel gastrointestinal, se deprime. El resultado, entre otras cosas, es que disminuyen los movimientos gastrointestinales y, por lo tanto, se dificulta la digestión. En el día a día necesitamos alcanzar un estado de relajación antes de comer, que nos permita tener la compleja máquina que es nuestro cuerpo a punto para una exitosa y provechosa digestión. Y así llega la segunda gran lección de este manual: Evite a toda costa comer apresuradamente o de forma distraída frente al televisor o, peor aún pero no poco frecuente en nuestros días, frente al ordenador. $\"\"$
5 ¿Nunca ha perdido hasta las ganas de comer por una gran emoción? Frente a una estimulación excesiva al sistema simpático (ya sea por un profundo regocijo o por una depresión, por el estrés diario o por el impacto de una imagen en la TV) podemos perder el apetito por completo, olvidar la hora de comer, sufrir una indigestión o, simplemente, digerir de forma más lenta de lo habitual, con la sensación de pesadez que eso significa. $\"\"$ Ah, le advertimos desde ahora: no crea que por saltarse una comida va a perder peso. Para perder peso lo primero que hace falta es adquirir hábitos buenos y sanos, y la regularidad es uno de ellos.El estrés es causa frecuente de problemas digestivos.

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IMPORTANTE

Aunque más adelante profundizaremos en el análisis de los distintos tipos de nutrientes y grupos alimenticios, le adelantamos que si se ve obligado a comer en restaurantes con frecuencia, tome la costumbre de descartar los fritos, así como los platos más elaborados o acompañados por salsas.

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002	La digestión comienza en la boca

AL RELAJARNOS PARA COMER, LOGRAMOS MASTICAR lentamente los alimentos, triturarlos finamente e impregnarlos en saliva. De esta forma, el resto del sistema digestivo se prepara para cumplir con su labor y además recibe una materia de más fácil digestión.

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IMPORTANTE

El sabor umami fue identificado por primera vez como un sabor propio en el año 1908, por un japonés llamado Kikunae Ikeda. Actualmente es ampliamente asumido por la sociedad japonesa y en el ámbito internacional cada vez es más popular.

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1 Finalmente se sienta hambriento frente a un plato de comida. Coge el tenedor y, en un instante, un precioso bocado entra en su boca estimulando todos los sentidos. $\"\"$ La alimentación es, además de un proceso fisiológico, un fenómeno psicológico, social, histórico y cultural. Por eso se hace tan difícil cambiar los habitos alimentarios. La intención de este libro es dar pautas para poder cambiar la línea y la salud corporal a través de cambios en los hábitos alimenticios que no estén reñidos con la realidad social que nos rodea, pues de lo contrario estarían condenados de antemano al fracaso.
2 Todas las papilas gustativas perciben los sabores. Algunas resultan más sensibles a uno de los cinco sabores básicos que el resto: dulce, salado, amargo, ácido y umami. Sí, hemos dicho umami: un sabor muy sutil, cuya traducción es algo así como sabor sabroso y es ese gustito delicioso que perdura y que distingue a la sopa de miso, $\"\"$ la mayoría de las carnes, el queso parmesano, los ahumados y muchos fermentados, setas como el shiitake o los champiñones y la leche materna. El sabor umami está directamente relacionado con la presencia de algunos aminoácidos, como el ácido glutámico, que se encuentran en muchas proteínas y en algunos vegetales como el tomate o el brócoli.El ácido glutámico y algunos ribonucleóticos otorgan el sabor umami de forma natural. Su sal sódica es utilizada como aditivo saborizante de muchos alimentos y es objeto de controversias. La sopa de miso goza de un verdadero sabor umami natural.
3 La saliva, que es segregada desde las glándulas salivales parótidas, sublinguales y submaxilares, además de otras muchas de menor tamaño que están repartidas por las mejillas y la lengua, impregna los alimentos ejerciendo una acción lubricante que facilitará el tránsito por el tracto digestivo y el proceso de deglución. $\"\"$ Además, las enzimas de la saliva ayudan a transformar los alimentos para prepararlos para la digestión. La ptialina hidroliza los hidratos de carbono convirtiéndolos en monosacáridos: mastique una cucharada de arroz o un trozo de pan durante un largo rato y notará como cada vez adquiere un sabor más dulce.Tanto la medicina oriental como la ayurvédica realizan una atenta observación de la lengua a la hora de realizar un diagnóstico. Su color y el aspecto de su superficie, sus bordes y la capa que la recubren dan indicaciones de diferentes deficiencias y síndromes.
4 Los labios, la lengua y las mejillas distribuyen la comida por la boca. Los dientes la cortan, desgarran, trituran y amasan, y terminaciones nerviosas que están diseminadas por toda la boca, incluyendo las propias cavidades de las muelas, trabajan en conjunto para detectar cualquier segmento de mayor tamaño, así como cualquier objeto extraño que pudiera ser desagradable o incluso peligroso, como pudiera ser una espina o un trozo de hueso. Una correcta masticación es uno de los primeros pasos para una buena digestión y, por suerte, la puede controlar de forma consciente.
5 Mientras la boca se entretiene en la tarea de masticar $\"\"$ (que es un proceso que generalmente hacemos que dure menos de lo que debiera) el estómago recibe un nuevo aviso del cerebro y se prepara para la llegada inminente del bolo alimenticio, que es el producto directo de esta compleja mecánica que tiene lugar en la boca: una masa que es empujada por la lengua hacia su recorrido a través de la faringe, la laringe y el esófago, gracias a los movimientos de contracción involuntaria pero coordinada de éstos, es llevada hasta el estómago. Ya sabe cuál es la tercera lección: Mastique, mastique y vuelva a masticar.

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IMPORTANTE

Cuando comemos alimentos muy secos como ciertos panes o galletas crujientes, la saliva aporta una hidratación necesaria para que podamos tragar cómodamente. Adquiere entonces mayor importancia la necesidad de una correcta masticación.

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003	Nuestro estómago es una cazuela

EL ESTÓMAGO ES UN ÓRGANO MUSCULAR hueco que almacena y procesa los alimentos que han sido transformados previamente en el bolo alimenticio dando como resultado una pasta llamada quimo y luego, poco a poco y según la velocidad de digestión de cada quien y los alimentos ingeridos, los deja pasar hacia el duodeno.

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IMPORTANTE

En el estómago no se asimila prácticamente ningún tipo de nutrientes. En cambio el alcohol sí que es absorbido a nivel estomacal. Es por eso que una copa de más le puede subir a la cabeza poco después de beberla.

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1 El bolo alimenticio pasa del esófago hasta el estómago a través de una válvula llamada cardias, que evita que los alimentos regresen hacia el esófago. $\"\"$
2 Entre uno y dos litros de jugos gástricos son vertidos sobre la materia alimenticia durante la digestión. El componente dominante, que es el ácido clorhídrico, potencia la acción de otras enzimas que se encargan de la degradación de las proteínas, destruye microorganismos infecciosos que no han sido destruidos por acción de la saliva y favorece la absorción de minerales y oligoelementos. Las proteasas, también llamadas enzimas protoelíticas, descomponen las cadenas de proteínas en estructuras moleculares más simples.
3 El conjunto de jugos gástricos es tan potente y corrosivo que podría acabar con los propios tejidos del estómago. No sucede porque una capa compuesta por moco gástrico lo protege de sus propios fluidos. Como el esófago no dispone de esta capa, cuando el cardias falla y deja subir los fluidos estomacales hacia el esófago, sobreviene una fuerte sensación de acidez estomacal muy desagradable. Si este reflujo gastroesofágico se prolonga, el esófago, que carece de protección contra el efecto de los ácidos con los que no debiera estar en contacto, sufre quemaduras que pueden llegar a ocasionar una úlcera.
4 Este grado de acidez es necesario para una correcta digestión. Podemos imaginar que el estómago actúa como una cazuela en la que los alimentos son “cocidos” nuevamente, de forma que luego puedan ser asimilados en los siguientes niveles del proceso digestivo. $\"\"$ Si bebemos abundantes líquidos (o muy fríos) mientras comemos, entorpecemos este proceso: bajamos la temperatura estomacal y diluimos los jugos gástricos, haciendo que la digestión se haga más lenta, lo que implica que se inicie un proceso de fermentación no deseado en el estómago en el que se producen molestos gases. Por eso se recomienda beber agua unos 15 minutos antes de las comidas, y evitar ingerir líquidos o al menos limitar la cantidad a un vaso como máximo, mientras se come. Especialmente si sufre de sensación de pesadez durante la digestión. Cuarta lección: Modere la cantidad de agua inmediatamente antes, durante e inmediatamente después de comer, pero beba abundante agua entre las comidas.Nuestro estómago es una cazuela en la que los alimentos son procesados para poder ser asimilados.
5 Las comidas excesivamente grasas $\"\"$ hacen que las digestiones sean mucho más lentas, puesto que los lípidos prácticamente salen intactos de su tránsito por el estómago y entorpecen el procesamiento de otros alimentos con los que están mezclados. Es por esta razón que las carnes rojas, que tienen una gran cantidad de grasa entre sus fibras, son más difíciles de digerir. Aunque en menor medida, también la fibra $\"\"$ hace que se retrase el vaciado estomacal, dando una sensación de plenitud y saciedad en este caso muy saludable. En cambio, los jugos de frutas o productos ricos en harinas refinadas abandonan el estómago rápidamente.Mientras más grasa tenga un trozo de carne, más lenta será su digestión.Los cereales de desayuno ricos en fibra pueden ser un buen recurso. Sin embargo, lo ideal es comer la fibra de sus fuentes naturales: cereales integrales, de ser posible en su grano, frutas y verduras. De este modo disfrutará de los beneficios de la fibra y de los otros nutrientes naturales.

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IMPORTANTE

Los alimentos picantes, si no son usados de una forma muy moderada, tienen un efecto irritante de la mucosa estomacal. Lo mismo sucede con estimulantes como el café, el té, el chocolate o el alcohol.

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