Alimentación, Nutrición Y Deporte

Las proteínas

por 165 comentarios

Vamos con el último de los macronutrientes, le toca el turno a las no menos controvertidas proteínas. Todos hemos escuchado o leído que las dietas hiperproteicas son buenas, adelgazan o historias similares. Pues como todo, depende para quién y para qué.

Vamos a ver que son las proteínas.

Las proteínas son moléculas formadas por aminoácidos cuyas funciones en el organismo son esenciales, forman parte de los tejidos y desempeñan funciones metabólicas vitales, como el transporte de oxígeno y de las grasas en la sangre etc.

La formación de proteínas combinando aminoácidos es infinita. Los aminoácidos, pueden combinarse para formar proteínas en cualquier orden y repetirse de cualquier manera. Las grasas y los hidratos de carbono tienen una estructura simple en comparación con las proteínas.

En nuestra alimentación podemos distinguir entre proteínas de origen vegetal y de origen animal. Las proteínas de origen animal están presentes en las carnes, pescados, aves, huevos y productos lácteos en general. Las de origen vegetal se pueden encontrar abundantemente en los frutos secos, la soja, las legumbres, los champiñones y los cereales completos (con germen).

Las proteínas vegetales, son menos complejas que las de origen animal, o lo que es lo mismo, las proteínas de origen animal tienen un valor biológico mayor que las proteínas de origen vegetal. Esto no quiere decir que sean mejores, por poner un ejemplo su digestión es más difícil, pero conseguir su calidad en proteínas vegetales tendríamos que combinar varios alimentos de origen vegetal, legumbres con cereales sería una buena opción.

Por otro lado el problema del consumo de proteína animal es que suele ir acompañado de grasas de origen animal, generalmente saturadas, y estas están relacionadas con los problemas cardiovasculares. Se aconseja consumir carne roja dos veces por semana, y obtener las proteínas animales del pescado, las aves, los huevos y la leche.

Se debe procurar una tercera parte de las proteínas que ingerimos sean de origen animal, aunque es posible tener un consumo proteico equilibrado únicamente con proteínas vegetales. Hay que tener en cuenta que las dietas estrictamente vegetarianas y sin ningún control por parte de un profesional, suelen terminar en déficit de minerales como el hierro y de vitaminas como la B12.

Las recomendaciones de consumo de proteínas respecto a la dieta pueden variar y hay que tener en cuenta el tipo de persona, su actividad física y su estado de salud. Desde luego las dietas altas en proteínas, eliminando nutrientes o disociándolos no tienen ninguna base científica y en la mayoría de las ocasiones acaban provocando un aumento de peso mayor del que se ha perdido.

Debemos mantener una alimentación equilibrada y recuperar nuestra maravillosa “dieta mediterránea”. Si tienes dudas y quieres hacerlo bien acude a un nutricionista.

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