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retrasa el envejecimiento según nutriólogos de Harvard[ { "@context": "https://schema.org", "@type": "NewsArticle", "mainEntityOfPage": { "@type": "WebPage", "@id": "/mujer/salud-bienestar/20250205/tortilla-sa-solo-fruta-cena-antiinflamatoria-retrasa-envejecimiento-nutriologos-harvard/920408259_0.html" }, "headline": "Ni tortilla sa ni solo fruta: la cena antiinflamatoria que retrasa el envejecimiento seg\u00fan nutri\u00f3logos de Harvard", "isAccessibleForFree": true, "datePublished": "2025-02-05T17:13:32+01:00", "dateModified": "2025-02-05T17:13:49+01:00", "author": [ { "@type": "Person", "name": "Paz Pineda ", "jobTitle": "Journalist", "url": "/autor/paz-pineda/" } ], "keywords": "Nutrici\u00f3n, Salud, Cenas, Salud y Bienestar", "publisher": { "@type": "Organization", "name": "Mujer", "url": "/mujer/", "logo": { "@type": "ImageObject", "url": "https://s1.elespanol.com/2024/03/11/magasin-logo_2.svg" } }, "description": "Prestar atenci\u00f3n a la \u00faltima comida del d\u00eda es fundamental para tener un sue\u00f1o reparador, pero tambi\u00e9n para alargar nuestra calidad de vida. \nM\u00e1s informaci\u00f3n: Esta es la comida que debes saltarte para perder peso y envejecer con salud seg\u00fan la Universidad de Navarra", "articleBody": "Vivir m\u00e1s y mejor es la m\u00e1xima perseguida por el total de la humanidad. No obstante, existen m\u00faltiples factores que influye en ello, empezando por la salud. Cuidar de ella es clave para una buena calidad de vida, y la nutrici\u00f3n incide directamente en ello, consiguiendo incluso retrasar los signos de envejecimiento. \nEn esta b\u00fasqueda constante por vivir m\u00e1s tiempo y mejor y, teniendo muy en cuenta que la alimentaci\u00f3n juega un papel fundamental, muchas personas buscan dietas \"de moda\" o las recomendaciones de nutricionistas medi\u00e1ticos. Pero lo m\u00e1s importante es saber que los estudios m\u00e1s recientes apuntan hacia una cena equilibrada como uno de los pilares de la longevidad.\nDe hecho, expertos en longevidad como Mark Hyman, David Sinclair y Valter Longo, todos ellos reconocidos por sus investigaciones en el campo de la biolog\u00eda y la gen\u00e9tica de la Universidad de Harvard, coinciden en que una cena adecuada no solo puede ayudarte a vivir m\u00e1s tiempo, sino tambi\u00e9n a hacerlo de manera m\u00e1s saludable.\nLa cena es clave para vivir m\u00e1s y mejor\nEl proceso de envejecimiento es inevitable, pero estudios muestran que podemos influir en \u00e9l mediante la alimentaci\u00f3n. De acuerdo con cient\u00edficos de renombre, como el profesor de gen\u00e9tica en la Universidad de Harvard, David Sinclair, la forma en que nos alimentamos antes de dormir tiene un impacto directo en nuestra salud a largo plazo.\nY es que, si bien la dieta en general es esencial para la longevidad, la cena es especialmente relevante, ya que tiene efectos sobre la calidad del sue\u00f1o, la inflamaci\u00f3n en el cuerpo y la regulaci\u00f3n del az\u00facar en sangre.\n\n\n\nAdi\u00f3s al aceite de oliva: el sustituto con m\u00e1s omega-3 que el salm\u00f3n que mejora la memoria y reduce el colesterol\n\n\nDavid Sinclair, por ejemplo, sigue h\u00e1bitos de longevidad muy espec\u00edficos, y uno de ellos es ser muy selectivo con los alimentos que consume en la cena. Seg\u00fan \u00e9l, es fundamental optar por alimentos de origen vegetal, como arroz, almendras, cusc\u00fas o yuca, que ayudan a equilibrar los niveles de az\u00facar en sangre, reduciendo el riesgo de diabetes, obesidad y problemas de presi\u00f3n arterial alta. Esto, a su vez, limita las probabilidades de padecer enfermedades graves, como la demencia.\nLa cena perfecta seg\u00fan la universidad de Harvard\nAunque cada experto tiene su enfoque particular, hay ciertas recomendaciones comunes que todos ellos destacan. Mark Hyman, autor del libro Vive joven, crece en plenitud, apuesta por una cena rica en prote\u00ednas, especialmente de pollo o pescado, acompa\u00f1ada de una variedad de verduras. Adem\u00e1s, una batata morada, un tub\u00e9rculo muy valorado en las zonas m\u00e1s longevas del planeta, como Okinawa, Jap\u00f3n, tambi\u00e9n suele formar parte de su plato.\nPor su parte, Valter Longo, bi\u00f3logo y director del Instituto de Longevidad de la Universidad del Sur de California, propone seguir la dieta mediterr\u00e1nea cl\u00e1sica, rica en verduras, legumbres, frutos secos, cereales integrales y algo de pescado azul. A pesar de que Longo no menciona el consumo de carne en su cena ideal, su recomendaci\u00f3n es clara: incluir una gran cantidad de verduras y grasas saludables, como el aceite de oliva.\n\n\n\nLa sopa 'antiedad' repleta de col\u00e1geno y omega-3 que recomiendan los nutricionistas en Espa\u00f1a: r\u00e1pida y sencilla\n\n\nLo que todos estos expertos coinciden en recomendar es una cena basada en plantas, con poca cantidad de prote\u00ednas animales, y que se consuma con moderaci\u00f3n. Esta combinaci\u00f3n ayuda a mantener la inflamaci\u00f3n bajo control, mejora la digesti\u00f3n, y permite que el cuerpo se recupere durante la noche.\nAunque el famoso \"Plato Harvard\" sigue siendo una referencia \u00fatil en nutrici\u00f3n, los expertos en longevidad han detallado proporciones un poco diferentes para la cena perfecta.\n\n\n\nBoticaria Garc\u00eda, nutricionista: \"El agua con gas es una excelente opci\u00f3n para estar siempre hidratado\"\n\n\nMientras que el Plato Harvard sugiere llenar la mitad del plato con verduras o frutas, y repartir la otra mitad entre prote\u00ednas e hidratos de carbono, los expertos en longevidad como Mark Hyman prefieren una distribuci\u00f3n ligeramente distinta. Seg\u00fan Hyman, una cena ideal debe contener alrededor del 70% de verduras, un 20% de prote\u00ednas, y solo un 10% de grasas saludables.\nEn cuanto a las cantidades, Longo es m\u00e1s espec\u00edfico: su receta para una cena saludable incluye entre 50 y 70 gramos de prote\u00ednas de origen vegetal (como las que se encuentran en las legumbres), 1 o 2 tazas de vegetales, y una cucharada de grasa saludable, como el aceite de oliva.\n\u00bfA qu\u00e9 hora cenar para vivir m\u00e1s tiempo?\nNo solo importa qu\u00e9 cenamos, sino tambi\u00e9n cu\u00e1ndo lo hacemos. En este sentido, los expertos coinciden en que la hora de la cena es esencial. Seg\u00fan Valter Longo, para maximizar los beneficios de una cena saludable, es importante comer al menos dos o tres horas antes de acostarse. Esto permite que el cuerpo haga la digesti\u00f3n adecuadamente y se prepare para un sue\u00f1o reparador.\nAsimismo, Longo recomienda un periodo de 12 horas para las comidas del d\u00eda, lo que significa que la cena deber\u00eda finalizar antes de las 8 de la tarde, dando tiempo al cuerpo a descansar y metabolizar los alimentos.\n\n\n\nEl marisco lleno de omega-3 y con m\u00e1s prote\u00ednas que un filete que los nutricionistas recomiendan para cenar\n\n\nEsta pr\u00e1ctica tambi\u00e9n forma parte de las recomendaciones sobre el ayuno intermitente, que se ha relacionado con varios beneficios para la salud, como la mejora del metabolismo y la reducci\u00f3n de la inflamaci\u00f3n.\nUno de los principales beneficios de seguir estas pautas para la cena es la reducci\u00f3n de la inflamaci\u00f3n en el cuerpo. Al centrarse en alimentos ricos en antioxidantes, como los vegetales, las legumbres, y las frutas, se puede disminuir la inflamaci\u00f3n cr\u00f3nica, que est\u00e1 relacionada con enfermedades como la diabetes, las enfermedades card\u00edacas y la artritis.", "articleSection": [ "Mujer", "Salud y Bienestar" ], "image": [ { "@type": "ImageObject", "URL": "https://image.staticox.com/?url=https%3A%2F%2Fs1.elespanol.com%2F2025%2F02%2F03%2Fmujer%2Fsalud-bienestar%2F921418049_252806652_1706x960.jpg", "width": 1706, "height": 960 }, { "@type": "ImageObject", "URL": "https://image.staticox.com/?url=https%3A%2F%2Fs1.elespanol.com%2F2025%2F02%2F03%2Fmujer%2Fsalud-bienestar%2F921418049_252806653_1024x576.jpg", "width": 1024, "height": 576 }, { "@type": "ImageObject", "URL": "https://image.staticox.com/?url=https%3A%2F%2Fs1.elespanol.com%2F2025%2F02%2F03%2Fmujer%2Fsalud-bienestar%2F921418049_252806663_1706x1280.jpg", "width": 1706, "height": 1280 }, { "@type": "ImageObject", "URL": "https://image.staticox.com/?url=https%3A%2F%2Fs1.elespanol.com%2F2025%2F02%2F03%2Fmujer%2Fsalud-bienestar%2F921418049_252806673_1706x640.jpg", "width": 1706, "height": 640 } ] }, { "@context": "https://schema.org", "@type": "BreadcrumbList", "itemListElement": [ { "@type": "ListItem", "position": 1, "item": { "@id": "/", "name": "Home" } }, { "@type": "ListItem", "position": 2, "item": { "@id": "/mujer/", "name": "Mujer" } }, { "@type": "ListItem", "position": 3, "item": { "@id": "/mujer/salud-bienestar/", "name": "Salud y Bienestar" } } ] }, { "@context": "https://schema.org", "@type": "SiteNavigationElement", "name": "El Espa\u00f1ol", "url": "/", "hasPart": [ { "name": "Home", "url": "/" }, { "name": "Espa\u00f1a", "url": "/espana/", "hasPart": [ { "name": "Pol\u00edtica", "url": "/espana/politica/" }, { "name": "Tribunales", "url": "/espana/tribunales/" } ] }, { "name": "Sociedad", "url": "/sociedad/", "hasPart": [ { "name": "Sucesos", "url": "/sociedad/sucesos/" }, { "name": "Educaci\u00f3n", "url": "/sociedad/educacion/" }, { "name": "Consumo", "url": "/sociedad/consumo/" }, { "name": "Santoral", "url": "/sociedad/santoral/" }, { "name": "Hor\u00f3scopo", "url": "/sociedad/horoscopo/" } ] }, { "name": "Opini\u00f3n", "url": "/opinion/", "hasPart": [ { "name": "Carta del Director", "url": "/opinion/carta-del-director/" }, { "name": "Editoriales", "url": "/opinion/editoriales/" }, { "name": "Columnas", "url": "/opinion/columnas/" }, { "name": "Tribunas", "url": "/opinion/tribunas/" }, { "name": "Vi\u00f1etas", "url": "/opinion/vinetas/" }, { "name": "Videoblog del director", "url": "/temas/videoblog_director/?utm_cmp_rs=" } ] }, { "name": "Reportajes", "url": "/reportajes/" }, { "name": "Historia", "url": "/historia/" }, { "name": "Mundo", "url": "/mundo/", "hasPart": [ { "name": "Europa", "url": "/mundo/europa/" }, { "name": "Am\u00e9rica", "url": "/mundo/america/" }, { "name": "EEUU", "url": "/mundo/america/eeuu/" }, { "name": "Oriente Pr\u00f3ximo", "url": "/mundo/oriente-proximo/" }, { "name": "\u00c1frica", "url": "/mundo/africa/" }, { "name": "Asia", "url": "/mundo/asia/" }, { "name": "USA", "url": "/usa/" } ] }, { "name": "Invertia", "url": "/invertia/", "hasPart": [ { "name": "Mercados", "url": "/invertia/mercados/" }, { "name": "Econom\u00eda", "url": "/invertia/economia/" }, { "name": "Empresas", "url": "/invertia/empresas/" }, { "name": "Mis finanzas", "url": "/invertia/mis-finanzas/" }, { "name": "Medios", "url": "/invertia/medios/" }, { "name": "Observatorios", "url": "/invertia/observatorios/" }, { "name": "Opini\u00f3n", "url": "/invertia/opinion/" }, { "name": "Comunidad", "url": "/invertia/comunidad/" }, { "name": "Disruptores", "url": "/invertia/disruptores/" } ] }, { "name": "Wake Up, Spain! 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