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Vicente Mera, experto en longevidad, sobre los cinco antinutrientes: "No todo lo que parece saludable lo es" Legumbres, frutas y verduras son alimentos buenos, pero hay que tener en cuenta algunas particularidades. Getty.
Los antinutrientes son alimentos que tomados en grandes cantidades o en situaciones inadecuadas pueden ocasionar más perjuicios que beneficios El gluten ocasiona problemas que puede ir desde una simple flatulencia hasta enfermedades del intestino que implican anemia, diarrea y pérdida de peso Legumbres, semillas y hortalizas como tomates, patatas y berenjena son los alimentos con más presencia de lectinas, capaces de ocasionar graves cambios en la microbiota intestinal "Que la medicina sea tu alimento" , decía hace más de 2.000 años Hipócrates. La convicción de que la nutrición es un aliado para nuestra salud es antigua, aunque tal vez sea ahora cuando esté más integrada en nuestro día a día. Lo paradójico es que, al igual que hay alimentos que pueden curar o paliar ciertas dolencias, también los hay que pueden ser negativos. Son los antinutrientes: "alimentos que tomados en grandes cantidades o en situaciones inadecuadas pueden ocasionar más perjuicios que beneficios . La nutrición es una ciencia compleja, no todo lo que parece saludable lo es para todas las personas y en todas las circunstancias", afirma el doctor Vicente Mera, especializado en medicina antiaging y autor del libro 'Joven a cualquier edad'.
Para Mera hay varios nutrientes que, potencialmente, son dañinos. Desvelamos los cinco más importantes .
Gluten, difícil de digerir Es una proteína vegetal muy extendida en la dieta, desde el pan hasta la cerveza . Sin embargo, es muy difícil de digerir para los humanos. Ocasiona problemas que puede ir desde una simple flatulencia hasta enfermedades del intestino que implican anemia, diarrea y pérdida de peso . También se asocia a problemas inmunitarios complejos como alergias, alteraciones cognitivas y conductuales.
Hoy se disponen de pruebas diagnósticas que permiten mostrar la predisposición genética a padecer estos problemas. así como la presencia de anticuerpos específicos que señalan intolerancias e hipersensibilidad al gluten.
Taninos, escudos anti-hierro El café , el té y las legumbres secas son buenos anti-oxidantes que previenen la diabetes, las enfermedades cardiovasculares y el cáncer . Son, por tanto, sustancias beneficiosas.
Sin embargo, en ocasiones, disminuyen la digestión de algunas proteínas y el hierro. Entre otras enfermedades, la falta de hierro puede producir anemia ferropénica , la más habitual. Si no se trata, este tipo de anemia puede causar complicaciones graves, como fatiga, dolores de cabeza, síndrome de piernas inquietas, problemas cardíacos , complicaciones del embarazo y trastornos del crecimiento.
Oxalatos: limitan la absorción del calcio Los oxalatos están presentes en verduras, frutos secos, soja y semillas de sésamo . Estas sustancias pueden limitar la absorción del calcio y ocasionar osteoporosis y cálculos renales .
Si queremos neutralizar el efecto de los oxalatos, bastan algunos trucos. Hervir, blanquear y cocinar al vapor las espinacas y otras verduras elimina una gran parte de los oxalatos, especialmente si se tira el agua de cocción. Igualmente, cocinar o macerar en leche reduce en gran medida el contenido en oxalato, además de macerar en vinagre o zumo de limón los alimentos afectados. Nuestro organismo también produce oxalato como producto de desecho. Se expulsa a través de la orina .
Lectinas y microbiota Legumbres, semillas y hortalizas como tomates, patatas y berenjena son los alimentos con más presencia de lectinas . En concentraciones altas son capaces de ocasionar graves cambios en la microbiota intestinal . Como se va, una microbiota débil nos hace más vulnerables a infecciones y enfermedades.
La mejor forma de evitar los efectos nocivos es con el remojo previo a la cocción . En el caso de las legumbres, otra manera es la cocción a más de 100 grados centígrados durante diez minutos.
Leche y carne roja, el eterno debate Ambos alimentos forman parte importante de nuestra dieta y se sigue consumiendo con profusión. La leche presenta dos inconvenientes : por una parte, gran parte de la población adulta es intolerante a la lactosa . La imposibilidad de digerir bien la lactosa hace que fermente en la microbiota , ocasionando diversos grados de flatulencia y diarrea, típicos de esta patología.
La carne roja es el otro alimento que en algunas personas predispuestas se relaciona con una mayor incidencia de enfermedades cardiovasculares y el cáncer de colon . Al margen de gustos, tal vez es un mito, como sugiere el doctor Colin Campbell en el libro 'El estudio de China', que las proteínas animales son mejores que las vegetales. Incluir o no en nuestra dieta lácteos y carne roja es aún objeto de debate . ¿Cuál es la opinión de Vicente Mera, acreditado como el mejor médico europeo en el campo del anti-envejecimiento? "La prudencia recomienda moderar el consumo de lácteos y carnes rojas , a menos que no se pueda o no se quiera complementarlos o sustituirlos por otros productos aparentemente más saludables".
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