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Cómo debes masticar la comida para evitar un aumento de peso Masticar bien optimiza la generación de calor en el cuerpo Getty Images
Masticar lentamente y saborear la comida aumenta la energía que obtenemos de ella, lo que tiene beneficios metabólicos Otros procesos optimizados son el intercambio de gases, la oxidación de proteínas, el flujo sanguíneo y la movilidad del tracto gastrointestinal superior Aunque la diferencia por cada comida es pequeña, a lo largo del tiempo se acumula y se vuelve notable La alimentación es la suma de varios procesos que tienen lugar en nuestro cuerpo y todos ellos tienen un efecto determinante en la salud . Por ello, aunque comúnmente prestamos mucha atención a qué comemos , también es importante atender a cómo lo ingerimos y, sobre todo, a cómo lo masticamos .
Así lo explica un artículo publicado en el medio especializado Scientific Reports y firmado por científicos adscritos a la Universidad de Waseda, en Japón. En el texto, detallan que masticar de una manera determinada optimiza la generación de calor en el cuerpo a partir de la ingesta de comida, llamada termogénesis inducida por la dieta, y que esto tiene implicaciones importantes en nuestra salud.
Evitar desórdenes metabólicos La idea, reconocen los autores, no es nueva: desde hace ya un siglo, se ha venido advirtiendo de que masticar despacio y bien podría ayudar a evitar desórdenes metabólicos como la obesidad . Sin embargo, el nexo entre causa y efecto no estaba claro, y esto es lo que los investigadores se han propuesto encontrar en esta ocasión.
Para ello, los autores realizaron tres ensayos en días diferentes , en los que hacían a los participantes ingerir comida líquida. Uno de los grupos debía tragarla normalmente, otro debía saborearla treinta segundos y otro debía masticarla.
Aunque emplear comida líquida para determinar los efectos de la masticación puede resultar poco intuitivo, lo cierto es que el experimento se diseñó para determinar si el aspecto importante es el tamaño del bolo alimenticio (la comida masticada y tragada) o el propio ejercicio de la masticación , algo que experiencias previas no habían logrado dilucidar.
Un efecto acumulativo Entre los tres grupos, los investigadores no encontraron diferencias en el hambre que reportaban ni en lo llenos que se sentían. En este sentido, cabe señalar que estas diferencias sí están presentes en trabajos previos con comida sólida, por lo que los autores concluyen que en el aspecto de la saciedad la masticación es irrelevante cuando tratamos con comida líquida.
Lo que sí observaron, no obstante, es que en el grupo que había masticado la comida se incrementaba la termogénesis inducida por la dieta, y con ello la producción de energía que el cuerpo obtiene de la misma comida. No sólo eso, sino que este mismo parámetro también se veía incrementado en los participantes que simplemente saboreaban la comida.
Otros procesos que se veían optimizados gracias a la masticación y a saborear la comida eran el intercambio de gases, la oxidación de proteínas, el flujo sanguíneo en las arterias que proveen de sangre al sistema digestivo y la movilidad del tracto gastrointestinal superior.
La conclusión que extraen es que, aunque la diferencia por cada comida es pequeña, a lo largo del tiempo se acumula y se vuelve notable. Por ello, argumentan que saborear la comida, y masticarla bien y despacio en el caso de la comida sólida, puede con el tiempo convertirse en un hábito saludable que nos ayude a combatir la obesidad.
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