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Home Mujer y bienestar Dieta ¿Por qué se engorda en la menopausia?

¿Por qué se engorda en la menopausia?

Dieta


menopausia y obesidad
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Muchas mujeres tienden a coger kilos cuando su cuerpo deja de producir estrógenos. Los cambios que acompañan a esta pérdida hormonal pueden provocar ansiedad o estrés que acaban desestabilizando la dieta. ¿Quieres saber cómo controlarlo?


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¿Crees que engordar es parte de los cambios fisiológicos que conlleva la menopausia? En principio, no. Es, más bien, un efecto secundario de cómo procesamos los cambios que provoca la falta de acción de los estrógenos. Nos sentimos más irritables, nerviosas y alteradas, aumenta la ansiedad y con ella la sensación de hambre.

Además, nuestro cuerpo comienza a necesitar menos aporte calórico, y sin embargo a menudo no somos conscientes de ello y seguimos consumiendo las mismas calorías aunque nuestra gasto energético se reduzca. Conocer qué nos está pasando y controlar qué comemos y cuándo puede ayudarnos a mantener a raya la obesidad.

¿Qué debemos hacer?

Es importante acudir al ginecólogo para comprobar que todo está correcto y ver si necesitas algún tratamiento hormonal sustitutivo (THS) siempre que el médico considere que en tu caso es adecuado. Después hay que vigilar esas sensaciones para controlar el peso con una alimentación adecuada y sentirse mejor.

Toma nota de estos consejos:

  • Grasas: Una vez que entramos en la menopausia es aconsejable que limitemos el consumo total de grasas, que tienen que quedar reducidas a menos del 30% del total de calorías, sobre todo las grasas saturadas de origen animal. Con esto conseguiremos no sólo controlar el peso, sino también los niveles de colesterol, pues también está comprobado que, debido al descenso de hormonas, las mujeres suelen aumentar el colesterol malo.
  • Pescados: Enriquece el consumo de pescado en tu dieta (azul y blanco) porque nos aporta ácidos grasos esenciales de la serie omega 3, muy útiles en la prevención y el tratamiento coadyuvante de algunas enfermedades cardiovasculares.
  • Alimentos recomendados: Lácteos desnatados, cereales, hortalizas, frutas, pescados, carnes blancas (pollo, conejo, pavo), frutos secos (almendras, avellanas, castañas, nueces) y aceite de oliva virgen.
  • Alimentos desaconsejados: Despojos, embutidos y patés, grasa de pato, bollería y pastelería, fritos y lácteos enteros.
  • Consume con moderación: Huevos, carne grasa, café y bebidas alcohólicas.
  • Infusiones que ayudan: Apuesta por el té verde, por su acción antioxidante y por favorecer la eliminación de grasa.
  • Alimentos que tranquilizan: Incluye en tu dieta alimentos que sirvan como sustitutivos naturales de los estrógenos, como las isoflavonas de la soja o la granada. El plátano o el chocolate negro, entre otros, también son recomendable porque aumentan los neurotransmisores que te aportan tranquilidad; comer algún alimento rico en fibra antes de las comidas también te puede ayudar.
  • Ejercicio: Imprescindible la práctica de actividad física, que te haga sentir bien y que ocupe tu tiempo.

¿Cómo sería una dieta tipo?

Si estás pasando por esta etapa y sientes que no sigues la alimentación adecuada o que estás engordando te sugerimos esta dieta tipo. En cualquier caso, si estás preocupada con tu peso, es interesante consultar tu caso con un médico nutricionista. Presta especial atención al aporte de:

  • Calcio: Puedes obtenerlo de las verduras verdes, las nueces, los pescados, los lácteos desnatados y la soja.
  • Isoflavonas: soja y granada.
  • Vitaminas A y C: en cítricos, como la naranja, que también aportan calcio y mantienen la estructura del colágeno.

Primera semana

  • Desayuno: Una taza de leche de soja / Una rebanada de pan multicereal o cereales de avena y proteínas / Una loncha de jamón, pavo o queso fresco / Zumo energizante de naranja o granada.
  •  A media mañana y a media tarde: Jamón, pavo o una lata de pescado (en escabeche o al natural) y fruta (si retienes líquidos, elige piña natural).
  •  Comidas y cenas: Carne (pollo, conejo, ternera y derivados, jamón, pavo, etc.), pescado, mariscos o huevos.
  •  Libre a lo largo del día: Caldo de verduras (sin tomate) /Agua (dos litros al día) / Aceite (2 cucharadas soperas como máximo al día).
  •  Antes de acostarse: Una onza de chocolate negro (mínimo 70% de cacao).

 Segunda semana:

  • Mantenimiento: Incorpora, un día a la semana, pasta, arroz, legumbres con verduras o ensaladas variadas, preferentemente a la hora de comer.
Fuente: Dra. Conchita Vidales

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