{"id":17768,"date":"2022-02-25T16:37:31","date_gmt":"2022-02-25T15:37:31","guid":{"rendered":"https:\/\/nutritionalcoaching.einatec.com\/?p=17768"},"modified":"2023-05-08T18:30:12","modified_gmt":"2023-05-08T16:30:12","slug":"lo-que-funciona-y-no-funciona-para-cuidar-tu-microbiota","status":"publish","type":"post","link":"https:\/\/nutritionalcoaching.com\/en\/blog\/lo-que-funciona-y-no-funciona-para-cuidar-tu-microbiota\/","title":{"rendered":"Lo que funciona y no funciona para cuidar tu microbiota"},"content":{"rendered":"<p>Seguro que recientemente has escuchado hablar sobre la microbiota, y es que en los \u00faltimos a\u00f1os ha despertado un gran inter\u00e9s. Pero, <strong>\u00bfte has parado a pensar qu\u00e9 es realmente la microbiota y c\u00f3mo afecta a nuestra salud?<\/strong> Bien, a continuaci\u00f3n, intentaremos responder esta cuesti\u00f3n de manera clara y entendedora.<\/p>\n<p>La microbiota es el conjunto de bacterias que colonizan diferentes partes de nuestro organismo, como la piel, el aparato digestivo, la boca y el aparato genital. Se va desarrollando a medida que avanza la vida y siempre establece una relaci\u00f3n simbi\u00f3tica con el organismo: el organismo ofrece un lugar donde vivir a las bacterias que realizar\u00e1n diferentes funciones. Algunas de estas funciones son:<\/p>\n<ul>\n<li>Protecci\u00f3n frente a enfermedades y agentes pat\u00f3genos (sustancias carcin\u00f3genas, metales t\u00f3xicos, qu\u00edmicos nocivos\u2026).<\/li>\n<li>Desarrollo y mantenimiento del sistema inmunitario (favorece que el sistema de defensa funcione adecuadamente).<\/li>\n<li>Regulaci\u00f3n del metabolismo y balance energ\u00e9tico.<\/li>\n<li>Digesti\u00f3n de alimentos (permite digerir algunos componentes de los alimentos que el organismo no puede digerir y metabolizar por s\u00ed mismo).<\/li>\n<li>Producci\u00f3n de vitaminas (como la vitamina K y la B12).<\/li>\n<li>Regulaci\u00f3n de la secreci\u00f3n de neurotransmisores intestinales, insulina y p\u00e9ptidos fundamentales para procesos vitales.<\/li>\n<\/ul>\n<p>En este caso nos centraremos en la microbiota de nuestro aparato digestivo que, como puedes imaginar, est\u00e1 muy relacionada con nuestra alimentaci\u00f3n. De hecho, as\u00ed es: <strong>lo que comemos va a determinar la composici\u00f3n de nuestra microbiota<\/strong>. Por ejemplo, el incremento de la ingesta de prote\u00ednas y grasa animal, junto con la ausencia del consumo de fibra diet\u00e9tica, hace aumentar la concentraci\u00f3n de microorganismos con efectos perjudiciales (aumenta la proporci\u00f3n de <em>Firmicutes<\/em> en relaci\u00f3n con la de <em>Bacteroidetes<\/em>, lo cual parece aumentar el riesgo de obesidad). Por el contrario, el consumo de fibra diet\u00e9tica, frutas, verduras y otros alimentos de origen vegetal se asocia con el incremento importante de especies bacterianas con efectos beneficiosos (el consumo de fibra ejerce beneficios sobre la salud cardiovascular y digestiva, entre otros).<\/p>\n<p>&nbsp;<\/p>\n<p><img data-recalc-dims=\"1\" fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-17749 aligncenter\" src=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/frutas.jpg?resize=800%2C533&#038;ssl=1\" alt=\"\" width=\"800\" height=\"533\" srcset=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/frutas.jpg?w=1500&amp;ssl=1 1500w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/frutas.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/frutas.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/frutas.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/frutas.jpg?resize=600%2C400&amp;ssl=1 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Junto con el concepto de microbiota, seguramente tambi\u00e9n has o\u00eddo hablar de los probi\u00f3ticos y los prebi\u00f3ticos. Los probi\u00f3ticos son microorganismos vivos que ejercen beneficios para la salud del hu\u00e9sped (es decir, nuestro organismo), m\u00e1s all\u00e1 de aquellos inherentes a la nutrici\u00f3n b\u00e1sica. Los prebi\u00f3ticos, por otro lado, son sustancias de la dieta que nutren a los microorganismos que habitan en nuestro intestino, favoreciendo el crecimiento de bacterias beneficiosas sobre las perjudiciales. Por lo tanto, la presencia de ambos en nuestra alimentaci\u00f3n tambi\u00e9n va a ser de vital importancia.<\/p>\n<p>Una vez explicados y entendidos estos conceptos, pasaremos a lo realmente interesante\u2026<\/p>\n<h2><strong><em>\u00bfqu\u00e9 alimentos nos ayudar\u00e1n, y cu\u00e1les no, a cuidar nuestra microbiota?<\/em><\/strong><\/h2>\n<p>Los alimentos que ejercer\u00e1n <strong>efectos beneficiosos<\/strong> sobre nuestra microbiota son:<\/p>\n<ul>\n<li>Alimentos ricos en <strong>fibra<\/strong>: verduras, legumbres, frutas, granos (cereales integrales, arroz y pasta integral, quinoa\u2026), semillas.<\/li>\n<li>Alimentos con <strong>probi\u00f3ticos<\/strong> naturales: yogur, kombucha, aceitunas y encurtidos, tempeh, chucrut, k\u00e9fir, kimchi, miso, microalgas.<\/li>\n<li>Alimentos con <strong>prebi\u00f3ticos<\/strong> naturales: alcachofas, achicoria, pl\u00e1tano, legumbres, patata, boniato, ajo, cebolla, puerro, trigo, cebada, avena, esp\u00e1rragos.<\/li>\n<\/ul>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-17737 aligncenter\" src=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/alimentos.jpg?resize=800%2C533&#038;ssl=1\" alt=\"\" width=\"800\" height=\"533\" srcset=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/alimentos.jpg?w=1500&amp;ssl=1 1500w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/alimentos.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/alimentos.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/alimentos.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/alimentos.jpg?resize=600%2C400&amp;ssl=1 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Los alimentos que ejercer\u00e1n <strong>efectos perjudiciales<\/strong> sobre nuestra microbiota son:<\/p>\n<ul>\n<li>Alcohol<\/li>\n<li>Az\u00facar<\/li>\n<li>Alimentos ultraprocesados<\/li>\n<li>Carnes procesadas<\/li>\n<li>Edulcorantes artificiales<\/li>\n<li>Bebidas azucaradas (refrescos)<\/li>\n<li>Alimentos ricos en grasas trans (ultraprocesados empanados y fritos, mantequillas y margarinas, pasteles y tartas ultraprocesadas\u2026)<\/li>\n<li>Harinas refinadas<\/li>\n<\/ul>\n<p>Como has podido observar, la dieta constituye una parte fundamental para el establecimiento, la composici\u00f3n, la actividad funcional y el mantenimiento de una microbiota intestinal saludable. De hecho, existen numerosos estudios que se\u00f1alan que la modulaci\u00f3n de la microbiota mediante la dieta o el empleo de probi\u00f3ticos y prebi\u00f3ticos seguramente nos ayude a prevenir enfermedades como el c\u00e1ncer, la obesidad y el s\u00edndrome metab\u00f3lico (ya que la suplementaci\u00f3n con probi\u00f3ticos redujo el peso corporal, el \u00edndice de masa corporal y el porcentaje de grasa) y, en general, muchos procesos inflamatorios.<\/p>\n<p>Teniendo en cuenta esto y la importancia de una alimentaci\u00f3n equilibrada en todos los aspectos, debemos escoger aquellos alimentos que nos ayuden a mantener saludable nuestra microbiota y, por lo tanto, nuestro organismo.<\/p>\n<p>Si eres profesional o te interesan estos temas, f\u00f3rmate en esta \u00e1rea con nosotros. Si quieres que te asesoremos para mejorar tu alimentaci\u00f3n, puedes contactar con nosotros por estas v\u00edas:<\/p>\n<ul>\n<li><a href=\"https:\/\/nutritionalcoaching.com\/servicios\/consulta-dietetica\/\">web<\/a><\/li>\n<li>tel\u00e9fono fijo: + 932503858<\/li>\n<li>mail:\u00a0info@nutritionalcoaching.com<\/li>\n<li>whatsapp: + 34 601 20 37 09<\/li>\n<\/ul>\n<p>Nutritional Coaching.<\/p>\n<p>Berta Rodr\u00edguez<\/p>\n<p><strong>Referencia bibliogr\u00e1fica:<\/strong><\/p>\n<ul>\n<li>\u00c1lvarez Calatayud G, Guarner F, Requena T, Marcos A. Diet and microbiota. Impact on health. Nutr. Hosp.\u00a0 [Internet]. 2018; 35: 11-15. Disponible en: <a href=\"https:\/\/scielo.isciii.es\/scielo.php?pid=S0212-16112018001200004&amp;script=sci_arttext&amp;tlng=en#B14\">https:\/\/scielo.isciii.es\/scielo.php?pid=S0212-16112018001200004&amp;script=sci_arttext&amp;tlng=en#B14<\/a><\/li>\n<li>Casta\u00f1eda GCD. Microbiota intestinal, probi\u00f3ticos y prebi\u00f3ticos. Enferm Inv (Ambato). 2017; 2(4):156-160.<\/li>\n<li>Borgeraas H, Johnson LK, Skattebu J, Hertel JK, Hjelmes\u00e6th J. Effects of probiotics on body weight, body mass index, fat mass and fat percentage in subjects with overweight or obesity: a systematic review and meta-analysis of randomized controlled trials. Obesity Reviews 2018; 19:219-32.<\/li>\n<li>Abreu y Abreu AT, Milke-Garc\u00eda MP, Arg\u00fcello-Ar\u00e9valo GA, Calder\u00f3n-de la Barca AM, Carmona-S\u00e1nchez RI, et al. Fibra diet\u00e9tica y microbiota, revisi\u00f3n narrativa de un grupo de expertos de la Asociaci\u00f3n Mexicana de Gastroenterolog\u00eda. Revista de gastroenterolog\u00eda de M\u00e9xico. 2021; 86(3):287-304. Disponible en: <a href=\"http:\/\/www.revistagastroenterologiamexico.org\/es-fibra-dietaria-microbiota-revision-narrativa-articulo-S0375090621000409\">http:\/\/www.revistagastroenterologiamexico.org\/es-fibra-dietaria-microbiota-revision-narrativa-articulo-S0375090621000409<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Seguro que recientemente has escuchado hablar sobre la microbiota, y es que en los \u00faltimos a\u00f1os ha despertado un gran inter\u00e9s. Pero, \u00bfte has parado a pensar qu\u00e9 es realmente la microbiota y c\u00f3mo afecta a nuestra salud? Bien, a continuaci\u00f3n, intentaremos responder esta cuesti\u00f3n de manera clara y entendedora. La microbiota es el conjunto [&hellip;]<\/p>\n","protected":false},"author":617,"featured_media":17752,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"_joinchat":[],"footnotes":""},"categories":[31,34],"tags":[762,695,763],"class_list":["post-17768","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-general","tag-autocuidado","tag-microbiota","tag-sistema-inmune"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Cuidar tu microbiota - Nutritional Coaching<\/title>\n<meta name=\"description\" content=\"Cuidar tu microbiota. 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