Dietas saludables (Parte 3). Por David Sznajderhaus


Alimentos y enfermedades, tercera parte del informe sobre Dietas Saludables del Doctor David Sznajderhaus.

Abandonar los hábitos tóxicos: tabaco, drogas, exceso de bebidas alcohólicas, consumo de medicamentos no necesarios.

Aprender a mantener un ritmo vital relajado:   evitar el estrés que tanto perjudica nuestra calidad de vida.

Evitar el sedentarismo y realizar ejercicio físico frecuentemente: contribuye a un mejor control de ciertas enfermedades como la diabetes. Además, mejora la circulación y junto con una dieta hipocalórica (baja en calorías) contribuye a la pérdida de peso. Asimismo, la práctica cotidiana de ejercicio físico adaptado a los gustos y estado general del individuo, independiente del tiempo-clima reinante, aumenta el llamado buen colesterol (HDL) y reduce los triglicéridos sanguíneos, refuerza la musculatura y contribuye al bienestar, ya que alivia el estrés y la tensión.

La fibra como prevención

Una dieta pobre en fibra es causa de estreñimiento. Esto se ha relacionado con el desarrollo de la enfermedad diverticular del colon, hernia de hiato y hemorroides. Es decir, que las dietas ricas en fibra resultan preventivas. También reducen el colesterol y el riesgo de enfermedades cardíacas.  Las sales biliares se forman en el hígado a partir del colesterol.

La mayor parte de estas sales son reabsorbidas y recicladas. La fibra arrastra una porción de estas sales (y del mismo colesterol, que también se segrega en la bilis) para ser excretada a través de las heces en lugar de ser reabsorbida, haciendo que se utilice más colesterol para sintetizar las sales de la bilis. El mismo efecto reduce también el riesgo de formación de cálculos biliares, ya que una dieta rica en fibra da como resultado más sales biliares y menos colesterol presente en la bilis.

Leer más: Dieta saludable (Parte 1): Por Dr. David Sznajderhaus

La insolubilidad del colesterol cuando se encuentra en altas concentraciones en la bilis ocasiona la formación de cálculos biliares. Las sales biliares también se han relacionado con el desarrollo del cáncer de intestino grueso. Si se mezclan con la fibra dietética en lugar de encontrarse en solución libre, no pueden afectar a la pared intestinal para fomentar el desarrollo de tumores.

La bondad de los antioxidantes naturales

La mayoría de los antioxidantes naturales se encuentra en alimentos vegetales, lo que explica en parte el carácter saludable de frutas, legumbres, hortalizas y cereales integrales. La respiración en presencia de oxígeno es esencial en la vida celular, pero como consecuencia de la misma se producen «radicales libres» que si no son controladas adecuadamente, pueden ocasionar a lo largo de la vida efectos negativos por su capacidad de alterar el ADN (los genes), las proteínas y los lípidos.

Leer más: Dieta Saludable (Parte 2). Por Dr. David Sznajderhaus

Los estudios sobre antioxidantes naturales se centran en la Vitamina E, Vitamina C y Beta-carotenos entre otros. La relación que existe entre antioxidantes y enfermedades cardiovasculares, y probablemente enfermedades cerebrovasculares, es hoy una afirmación científicamente sustentada. Se estima que bajos niveles de estos antioxidantes pueden constituir un factor de riesgo para algunos cánceres. Cada día se sabe más sobre los antioxidantes, y podemos promover su consumo mediante los alimentos (verduras, fundamentalmente) que los contienen, aunque es todavía pronto para saber si es conveniente o no ingerir suplementos comerciales con estos elementos.

Dr. David Sznajderhaus (

Médico  MN 70.630

Especialista en Trastornos de la Alimentación


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