{"id":51,"date":"2024-01-12T08:03:38","date_gmt":"2024-01-12T07:03:38","guid":{"rendered":"https:\/\/nelsonrazo.com\/nutricion\/?p=51"},"modified":"2024-01-17T04:08:42","modified_gmt":"2024-01-17T03:08:42","slug":"fortalecer-los-anos-dorados-la-importancia-de-las-proteinas-en-la-edad-adulta-mayor","status":"publish","type":"post","link":"https:\/\/nelsonrazo.com\/nutricion\/2024\/01\/12\/fortalecer-los-anos-dorados-la-importancia-de-las-proteinas-en-la-edad-adulta-mayor\/","title":{"rendered":"Fortalecer los a\u00f1os dorados: la importancia de las prote\u00ednas en la adultez mayor"},"content":{"rendered":"\n<p>A medida que envejecemos, nuestros cuerpos cambian. Un cambio significativo es la p\u00e9rdida natural de masa y fuerza muscular, m\u00e9dicamente conocida como sarcopenia. Esto puede generar desaf\u00edos con las actividades diarias, la independencia y la calidad de vida en general.<\/p>\n\n\n\n<p>Pero la buena noticia es que tenemos una herramienta poderosa en nuestro arsenal: las prote\u00ednas. Y para las personas mayores, la prote\u00edna animal de alta calidad ocupa un lugar central.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Comprender la importancia de las prote\u00ednas<\/h3>\n\n\n\n<p>La prote\u00edna es el componente b\u00e1sico del m\u00fasculo y las investigaciones muestran que las personas mayores necesitan aproximadamente entre 1.2, 1.5 o inclusive 2 gramos de prote\u00edna por kilogramo de peso corporal al d\u00eda para una salud muscular \u00f3ptima. Lamentablemente, muchos adultos mayores no alcanzan este objetivo, lo que contribuye a la sarcopenia y sus consecuencias. Adem\u00e1s, muchas personas no consumen suficiente prote\u00edna de calidad durante la mediana edad, lo que lleva a un d\u00e9ficit cuando pasan los 60 a\u00f1os.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Por qu\u00e9 es especial la prote\u00edna animal<\/h3>\n\n\n\n<p>Si bien todas las fuentes de prote\u00ednas contribuyen a nuestras necesidades metab\u00f3licas, las prote\u00ednas animales como la carne, las aves, el pescado, los huevos y los l\u00e1cteos ofrecen una clara ventaja. Se consideran \u00abprote\u00ednas completas\u00bb porque contienen los nueve amino\u00e1cidos esenciales, los componentes b\u00e1sicos que nuestro cuerpo no puede fabricar por s\u00ed solo.<\/p>\n\n\n\n<p>Las prote\u00ednas de origen vegetal, si bien son saludables, a menudo carecen de uno o m\u00e1s de estos amino\u00e1cidos esenciales, lo que requiere una planificaci\u00f3n diet\u00e9tica cuidadosa para las personas mayores. Y una ingesta mayor de alimentos de origen vegetal que la contengan.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">M\u00e1s all\u00e1 del m\u00fasculo: los variados beneficios de la prote\u00edna animal<\/h3>\n\n\n\n<p>Los beneficios de una ingesta adecuada de prote\u00edna animal para las personas mayores van mucho m\u00e1s all\u00e1 de mantener suficiente y funcional m\u00fasculo:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Salud \u00f3sea: La prote\u00edna animal proporciona calcio y vitamina D de f\u00e1cil absorci\u00f3n, cruciales para la fortaleza de los huesos y para prevenir la osteoporosis.<\/li>\n\n\n\n<li>Funci\u00f3n inmune: La prote\u00edna apoya la producci\u00f3n de anticuerpos y otras c\u00e9lulas del sistema inmunol\u00f3gico, reforzando las defensas contra las infecciones.<\/li>\n\n\n\n<li>Control de saciedad y apetito: la prote\u00edna te mantiene con sensaci\u00f3n de saciedad por m\u00e1s tiempo, lo que potencialmente ayuda a <a href=\"https:\/\/nelsonrazo.com\/nutricion\/2024\/01\/10\/la-obesidad-como-una-enfermedad-mas-alla-del-exceso-de-peso\/\" data-type=\"post\" data-id=\"26\">controlar el peso<\/a> y al mismo tiempo previene la malnutrici\u00f3n.<\/li>\n\n\n\n<li>Funci\u00f3n cognitiva: los estudios sugieren que las prote\u00ednas pueden desempe\u00f1ar un papel en el mantenimiento de la salud cognitiva y la reducci\u00f3n del riesgo de demencia.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Hacer de las prote\u00ednas una prioridad<\/h3>\n\n\n\n<p>A continuaci\u00f3n te dejo algunos consejos para garantizar que tus seres queridos o t\u00fa mismo(a) obtengan suficiente prote\u00edna animal:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Incorpora prote\u00ednas en cada comida. Piensa en huevos para el desayuno, ensalada de pollo a la parrilla para la comida, y filete de pescado o bistec ranchero para la cena, por ejemplo<\/li>\n\n\n\n<li>Elije fuentes de prote\u00ednas que tambi\u00e9n contengan grasas, no solamente carnes magras como como pechugas de pollo sin piel o filetes de pescado. La carne molida, la sardina, y el tocino son fuentes de prote\u00ednas y adem\u00e1s de grasas y otros micronutrientes necesarios.<\/li>\n\n\n\n<li>Combina las prote\u00ednas con verduras o leguminosas para una absorci\u00f3n sostenida de nutrientes clave.<\/li>\n\n\n\n<li>Considere suplementos proteicos como prote\u00edna de suero en polvo o batidos sustitutivos de comidas si satisfacer las necesidades de prote\u00ednas solamente si conseguirlos de los alimentos naturales resulta dif\u00edcil.<\/li>\n<\/ul>\n\n\n\n<p>Recuerda que, independientemente de la utilidad de estos consejos, es fundamental consultar con un profesional de la salud o un nutri\u00f3logo capacitado para desarrollar un plan de ingesta de prote\u00ednas personalizado que se ajuste a tus necesidades y preferencias de salud espec\u00edficas.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Invertir en prote\u00ednas es invertir en calidad de vida<\/h3>\n\n\n\n<p>Priorizar la prote\u00edna animal en los a\u00f1os dorados es una inversi\u00f3n en fuerza, independencia y bienestar general. Al proporcionar a nuestros cuerpos los componentes b\u00e1sicos que necesitan, nos empoderamos para afrontar los \u00faltimos cap\u00edtulos de la vida con vigor.<\/p>\n\n\n\n<p>As\u00ed que, fortalezcamos nuestra vejez con la dosis de prote\u00edna m\u00e1s \u00fatil de la naturaleza: la prote\u00edna animal.<\/p>\n\n\n\n<p>Si te interesa envejecer con gracia e independencia, puedes <a href=\"https:\/\/nelsonrazo.com\/nutricion\/contacto\/\" data-type=\"page\" data-id=\"34\">agenda una consulta<\/a> nutricional y comenzar tu viaje guiado a una edad adulta mayor m\u00e1s saludable.<\/p>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary>Referencias<\/summary>\n<p>Colleluori, G., &amp; Villareal, D. T. (2021). Aging, obesity, sarcopenia and the effect of diet and exercise intervention. Experimental Gerontology, 155, 111561. https:\/\/doi.org\/10.1016\/j.exger.2021.111561<\/p>\n\n\n\n<p>Keller, K., &amp; Engelhardt, M. (2013). Strength and muscle mass loss with aging process. Age and strength loss. Muscles, Ligaments and Tendons Journal, 3(4), 3<\/p>\n\n\n\n<p>Levine, M. E., et al. (2014). Low Protein Intake Is Associated with a Major Reduction in IGF-1, Cancer, and Overall Mortality in the 65 and Younger but Not Older Population. Cell Metabolism, 19(3), 407\u2013417. https:\/\/doi.org\/10.1016\/j.cmet.2014.02.006<\/p>\n\n\n\n<p>Mehmet, H., Yang, A. W. H., &amp; Robinson, S. R. (2020). Measurement of hand grip strength in the elderly: A scoping review with recommendations. Journal of Bodywork and Movement Therapies, 24(1), 235\u2013243. https:\/\/doi.org\/10.1016\/j.jbmt.2019.05.029<\/p>\n\n\n\n<p>Prado, C. M., et al. (2022). Advances in muscle health and nutrition: A toolkit for healthcare professionals. Clinical Nutrition, 41(10), 2244\u20132263. https:\/\/doi.org\/10.1016\/j.clnu.2022.07.041<\/p>\n\n\n\n<p>Sartori, R., Romanello, V., &amp; Sandri, M. (2021). Mechanisms of muscle atrophy and hypertrophy: Implications in health and disease. Nature Communications, 12(1), 330. https:\/\/doi.org\/10.1038\/s41467-020-20123-1<\/p>\n\n\n\n<p>Rudrappa, S. S., et al. (2016). Human Skeletal Muscle Disuse Atrophy: Effects on Muscle Protein Synthesis, Breakdown, and Insulin Resistance\u2014A Qualitative Review. Frontiers in Physiology, 7. https:\/\/doi.org\/10.3389\/fphys.2016.00361<\/p>\n\n\n\n<p>Singh, P., et al. (2023). Taurine deficiency as a driver of aging. Science, 380(6649), eabn9257. https:\/\/doi.org\/10.1126\/science.abn9257<\/p>\n<\/details>\n\n\n\n<p class=\"has-small-font-size\"><strong>Descargo de responsabilidad:<\/strong> esta publicaci\u00f3n de blog tiene fines informativos \u00fanicamente y no debe interpretarse como un consejo m\u00e9dico. Consulta siempre con tu profesional de la salud antes de realizar cualquier cambio en tu r\u00e9gimen de medicaci\u00f3n.<\/p>\n\n\n\n<p class=\"has-small-font-size\">Image by <a href=\"https:\/\/www.freepik.com\/free-photo\/top-view-variety-medicine-tablets_7946235.htm#query=medications&amp;position=7&amp;from_view=search&amp;track=sph&amp;uuid=5c44c667-7fee-42aa-9c05-b3645f772eae\">Freepik<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Priorizar la prote\u00edna animal en los a\u00f1os dorados es una inversi\u00f3n en fuerza, independencia y bienestar general. Al proporcionar a nuestros cuerpos la prote\u00edna necesaria, nos empoderamos para afrontar los \u00faltimos cap\u00edtulos de la vida con vigor.<\/p>\n","protected":false},"author":1,"featured_media":52,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[5],"tags":[],"class_list":["post-51","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacion"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Fortalecer los a\u00f1os dorados: la importancia de las prote\u00ednas en la adultez mayor - Nelson Razo | Nutri\u00f3logo<\/title>\n<meta name=\"description\" content=\"Priorizar las prote\u00ednas de origen animal en los a\u00f1os dorados es una inversi\u00f3n en fuerza, independencia y bienestar general.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nelsonrazo.com\/nutricion\/2024\/01\/12\/fortalecer-los-anos-dorados-la-importancia-de-las-proteinas-en-la-edad-adulta-mayor\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fortalecer los a\u00f1os dorados: la importancia de las prote\u00ednas en la adultez mayor - 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