{"id":18258,"date":"2022-05-25T11:06:37","date_gmt":"2022-05-25T09:06:37","guid":{"rendered":"https:\/\/nutritionalcoaching.com\/?p=18258"},"modified":"2022-05-30T13:02:24","modified_gmt":"2022-05-30T11:02:24","slug":"crononutricion-para-mejorar-nuestra-salud","status":"publish","type":"post","link":"https:\/\/nutritionalcoaching.com\/en\/blog\/crononutricion-para-mejorar-nuestra-salud\/","title":{"rendered":"Crononutrici\u00f3n para mejorar nuestra salud"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"18258\" class=\"elementor elementor-18258\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1f4845af elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1f4845af\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-57eacc68\" data-id=\"57eacc68\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0488830 elementor-widget elementor-widget-heading\" data-id=\"0488830\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u00bfQu\u00e9 es la crononutrici\u00f3n?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6551b3e0 elementor-widget elementor-widget-text-editor\" data-id=\"6551b3e0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">La <\/span><b>crononutrici\u00f3n<\/b><span style=\"font-weight: 400;\"> est\u00e1 relacionada con adoptar h\u00e1bitos de estilo de vida saludables, trata de adaptar temporalmente las comidas y la actividad f\u00edsica a los ritmos internos de cada persona.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Cada uno de nosotros tenemos unos genes, denominados <\/span><b>genes reloj<\/b><span style=\"font-weight: 400;\">, los cuales nos imponen unos ritmos, denominados <\/span><b>ritmos circadianos<\/b><span style=\"font-weight: 400;\">. Estos ritmos van sincronizados con los ciclos de luz\/oscuridad de la tierra, es decir, son ritmos c\u00edclicos de 24h que como resultado nos marcan los momentos apropiados para realizar las distintas actividades diarias.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Los genes reloj existen en cada una de nuestras c\u00e9lulas y son regulados por nuestro cerebro, concretamente el hipot\u00e1lamo, el cual se denomina <\/span><b>reloj central<\/b><span style=\"font-weight: 400;\">. Todos estos relojes regulan la secreci\u00f3n de hormonas, la respuesta inmunitaria, el proceso de digesti\u00f3n, la temperatura corporal\u2026\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">La evidencia cient\u00edfica nos indica que el tiempo del d\u00eda en el que comemos es vital para la salud humana. En este sentido, la crononutrici\u00f3n es un campo relativamente nuevo de la nutrici\u00f3n, el cual se va conociendo como un factor clave para entender por qu\u00e9 no se obtienen los resultados que se esperar\u00edan en algunas intervenciones nutricionales, como adaptar la alimentaci\u00f3n al horario para aportar salud.<\/span><\/p><p><span style=\"font-weight: 400;\">Es por eso que debemos respetar y mantener estable nuestro reloj interno para as\u00ed mantener nuestra salud.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-203142f elementor-widget elementor-widget-image\" data-id=\"203142f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"769\" height=\"1024\" src=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/05\/Crononutricio%CC%81n-Nutritional-Coaching-scaled.jpg?fit=769%2C1024&amp;ssl=1\" class=\"attachment-large size-large wp-image-18264\" alt=\"Crononutrici\u00f3n\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6254ca2 elementor-widget elementor-widget-heading\" data-id=\"6254ca2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u00bfC\u00f3mo nos afectan los ritmos circadianos? <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-537d10e elementor-widget elementor-widget-text-editor\" data-id=\"537d10e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Hasta ahora hemos dicho que nuestros relojes internos tienen influencia en como debemos actuar, pero \u00bfc\u00f3mo?, os preguntar\u00e9is.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Si nos fijaremos en la insulina, vemos que es una hormona que fluct\u00faa acorde con la comida y, por eso, se ha visto que es un factor importante para sincronizar el reloj del h\u00edgado y del tejido adiposo, los cuales son dos \u00f3rganos que si se desregulan contribuyen a la aparici\u00f3n de enfermedades como el s\u00edndrome metab\u00f3lico u obesidad.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Aparte de las hormonas, algunos nutrientes (ej: las vitaminas) o elementos que no son considerados nutrientes (ej: la sal, algunos fenoles\u2026) que est\u00e1n presentes en nuestras comidas diarias, tambi\u00e9n son est\u00edmulos para regular y sincronizar los relojes internos.\u00a0\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Por estos motivos anteriores, cuando ingerimos alimentos estamos enviando se\u00f1ales a nuestros relojes para que se sincronicen. Aun as\u00ed, seg\u00fan el tipo de alimento variar\u00e1 el efecto que este produce sobre nuestro organismo y, como consecuencia, no todas las comidas regularan los mismos relojes ni en la misma intensidad. Dependiendo de la composici\u00f3n de nuestros platos enviaremos distintos tipos de se\u00f1ales.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5a9646a elementor-widget elementor-widget-image\" data-id=\"5a9646a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"428\" height=\"236\" src=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/05\/Crononutricion-Ritmos-circadianos.png?fit=428%2C236&amp;ssl=1\" class=\"attachment-large size-large wp-image-18273\" alt=\"Crononutrici\u00f3n. Ritmos Circadianos\" srcset=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/05\/Crononutricion-Ritmos-circadianos.png?w=428&amp;ssl=1 428w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/05\/Crononutricion-Ritmos-circadianos.png?resize=300%2C165&amp;ssl=1 300w\" sizes=\"(max-width: 428px) 100vw, 428px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-09fc7ed elementor-widget elementor-widget-heading\" data-id=\"09fc7ed\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u00bfC\u00f3mo mejorar nuestros ritmos circadianos?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1adcdc9 elementor-widget elementor-widget-text-editor\" data-id=\"1adcdc9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Uno de los efectos que debemos tener muy en cuenta para adaptar la alimentaci\u00f3n al horario adecuado son nuestras hormonas (insulina, leptina, cortisol\u2026).\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Estas est\u00e1n tienen acciones m\u00e1s \u00f3ptimas a primeras horas del d\u00eda, por esta raz\u00f3n comer m\u00e1s al inicio del d\u00eda y hacer la cena no muy tarde es aconsejable para mantener unos ritmos circadianos saludables. Asimismo, seguir esta recomendaci\u00f3n nos ayudar\u00eda a separar m\u00e1s tiempo la \u00faltima comida de la primera del d\u00eda, por lo tanto, har\u00edamos m\u00e1s horas de ayuno nocturno y esto ha demostrado ser tener varios beneficios.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Como resumen, teniendo en cuenta todo lo comentado en este apartado y en el anterior, para tener unos h\u00e1bitos saludables deber\u00edamos: adelantar la cena (no saltarla) para alargar las horas de ayuno, tener comidas ricas en vitaminas y minerales, seguir las horas de luz del d\u00eda (no irrumpir las horas de oscuridad con luz artificial), tener un desayuno m\u00e1s completo y una cena m\u00e1s ligera.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-48f96cb elementor-widget elementor-widget-image\" data-id=\"48f96cb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/05\/Crononutricio%CC%81n-El-blog-de-Nutritional-Coaching-scaled.jpg?fit=800%2C534&amp;ssl=1\" class=\"attachment-large size-large wp-image-18279\" alt=\"Crononutrici\u00f3n. Ritmos Circadianos\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-94c7778 elementor-widget elementor-widget-heading\" data-id=\"94c7778\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u00bfQu\u00e9 altera nuestros ritmos circadianos?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cb7e722 elementor-widget elementor-widget-text-editor\" data-id=\"cb7e722\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Los siguientes factores:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dormir poco o ir a dormir muy tarde<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trabajos de noche<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Comidas ricas en grasas (sobre todo saturadas)<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">No respetar las horas de ayuno nocturno<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Luz durante la noche\u00a0<\/span><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Estos comportamientos, entre otros, provocan un desajuste en nuestros relojes internos y, como consecuencia, se ha observado que tambi\u00e9n aumenta el riesgo de padecer varios tipos de enfermedades.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Uno de los principales efectos que confunde nuestros relojes internos es la luz azul, la cual es la predominante en los dispositivos electr\u00f3nicos. En nuestro organismo tenemos una v\u00eda directa que va des de la retina hasta nuestro cerebro, donde tenemos nuestro reloj central. Si aportamos luz constantemente, nuestro cerebro percibe que estamos en la fase de d\u00eda y eso produce un desajuste hormonal. Por todos los cambios que se producen en consecuencia, se termina por alterar el ritmo de nuestros relojes internos. Aqu\u00ed vemos uno de los motivos por el cual no se recomienda el uso de dispositivos electr\u00f3nicos en las horas previas al sue\u00f1o.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Con todo esto observamos una vez m\u00e1s que nuestros h\u00e1bitos influyen muy significativamente en nuestra salud y por eso debemos adoptar a diario aquellos comportamientos que contribuyen a nuestro bienestar.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">\u00a1No dudes en contactar con nosotros si deseas que te asesoremos para mejorar en los h\u00e1bitos alimentarios!<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1b29449 elementor-widget elementor-widget-heading\" data-id=\"1b29449\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u00bfQuieres saber m\u00e1s?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-37551a8 elementor-widget elementor-widget-text-editor\" data-id=\"37551a8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Contacta con nuestro equipo y cierra una visita en nuestra consulta de Coaching Nutricional.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dc5ff5e elementor-align-center elementor-widget elementor-widget-button\" data-id=\"dc5ff5e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/nutritionalcoaching.com\/en\/contacto\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Contacta con nuestro equipo<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-39b19ec elementor-widget elementor-widget-heading\" data-id=\"39b19ec\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Bibliograf\u00eda<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6a9c773 elementor-widget elementor-widget-text-editor\" data-id=\"6a9c773\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Adafer R, Messaadi W, Meddahi M, Patey A, Haderbache A, Bayen S, Messaadi N. Food Timing, Circadian Rhythm and Chrononutrition: A Systematic Review of Time-Restricted Eating&#8217;s Effects on Human Health. Nutrients. 2020 Dec 8;12(12):3770. doi: 10.3390\/nu12123770. PMID: 33302500; PMCID: PMC7763532.<\/span><\/p><p><span style=\"font-weight: 400;\">Katsi V, Papakonstantinou IP, Soulaidopoulos S, Katsiki N, Tsioufis K. Chrononutrition in Cardiometabolic Health. J Clin Med. 2022 Jan 7;11(2):296. doi: 10.3390\/jcm11020296. PMID: 35053991; PMCID: PMC8780356.<\/span><\/p><p><span style=\"font-weight: 400;\">Oda H. Chrononutrition. J Nutr Sci Vitaminol (Tokyo). 2015;61 Suppl:S92-4. doi: 10.3177\/jnsv.61.S92. PMID: 26598903.<\/span><\/p><p><span style=\"font-weight: 400;\">Oike H, Oishi K, Kobori M. Nutrients, Clock Genes, and Chrononutrition. Curr Nutr Rep. 2014 Apr 27;3(3):204-212. doi: 10.1007\/s13668-014-0082-6. PMID: 25101217; PMCID: PMC4118017.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>\u00bfQu\u00e9 es la crononutrici\u00f3n? La crononutrici\u00f3n est\u00e1 relacionada con adoptar h\u00e1bitos de estilo de vida saludables, trata de adaptar temporalmente las comidas y la actividad f\u00edsica a los ritmos internos de cada persona. Cada uno de nosotros tenemos unos genes, denominados genes reloj, los cuales nos imponen unos ritmos, denominados ritmos circadianos. Estos ritmos van [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":16590,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"_joinchat":[],"footnotes":""},"categories":[45,34],"tags":[82,768,47,769,770],"class_list":["post-18258","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coaching-nutricional","category-general","tag-coachingnutricional","tag-crononutricion","tag-dieta","tag-genesreloj","tag-ritmoscircadianos"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Crononutrici\u00f3n para mejorar nuestra salud - Nutritional Coaching<\/title>\n<meta name=\"description\" content=\"Crononutrici\u00f3n, y c\u00f3mo \u00e9sta puede ayudarnos a mejorar nuestra salud. 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