{"id":7919,"date":"2021-08-30T06:11:57","date_gmt":"2021-08-30T06:11:57","guid":{"rendered":"http:\/\/localhost:8888\/fitpass\/?p=7919"},"modified":"2023-01-12T15:07:57","modified_gmt":"2023-01-12T15:07:57","slug":"que-es-la-dieta-dash","status":"publish","type":"post","link":"https:\/\/www.fitpass.com\/mx\/blog\/2021\/08\/30\/que-es-la-dieta-dash\/","title":{"rendered":"\u00bfQu\u00e9 es la dieta DASH?"},"content":{"rendered":"
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\u00bfConoces la <\/span>dieta DASH<\/span>? Aqu\u00ed te contamos qu\u00e9 es y en qu\u00e9 consiste una de las dietas m\u00e1s exitosas del \u00faltimo par de d\u00e9cadas. <\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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En la actualidad existe una amplia variedad de dietas y planes alimenticios, en su mayor parte, para beneficio de nuestra salud. Sin embargo, cada una de ellas surge con un prop\u00f3sito espec\u00edfico, por ejemplo, la dieta DASH, que se posiciona como una de las mejores dietas o planes alimenticios del \u00faltimo par de d\u00e9cadas. Pero, \u00bfqu\u00e9 es realmente la dieta DASH?<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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\u00bfQu\u00e9<\/span> es<\/span> y<\/span> en<\/span> qu\u00e9<\/span> consiste<\/span> la<\/span> dieta<\/span> DASH?<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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La<\/span> dieta<\/span> DASH,<\/span> tiene<\/span> su<\/span> origen<\/span> en<\/span> la<\/span> d\u00e9cada de los noventa<\/span><\/a>,<\/span> cuando<\/span> el<\/span> US<\/span> National<\/span> Institute<\/span> of<\/span> Health<\/span> la<\/span> dise\u00f1\u00f3<\/span> con<\/span> el<\/span> prop\u00f3sito<\/span> de<\/span> regular<\/span> y<\/span> disminuir<\/span> la<\/span> hipertensi\u00f3n<\/span> por<\/span> medio<\/span> de<\/span> la<\/span> alimentaci\u00f3n.<\/span> DASH<\/span> corresponde<\/span> a<\/span> las<\/span> siglas<\/span> de<\/span> Dietary<\/span> Approaches<\/span> to<\/span> Stop<\/span> Hypertension<\/span> o<\/span> Aproximaciones<\/span> Diet\u00e9ticas<\/span> para<\/span> Detener<\/span> la<\/span> Hipertensi\u00f3n.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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M\u00e1s<\/span> a<\/span> su<\/span> favor,<\/span> la<\/span> dieta<\/span> DASH<\/span> cuenta<\/span> con<\/span> el<\/span> respaldo<\/span> cient\u00edfico<\/span> en<\/span> cuesti\u00f3n<\/span> de<\/span> su<\/span> funcionamiento<\/span> y<\/span> efectividad,<\/span> cosa<\/span> que<\/span> otras<\/span> dietas<\/span> \u201cmilagrosas\u201d<\/span> carecen.<\/span> De<\/span> hecho,<\/span> este<\/span> plan<\/span> de<\/span> alimentaci\u00f3n<\/span> es<\/span> valorado<\/span> cient\u00edficamente<\/span> como<\/span> el<\/span> mejor,<\/span> s\u00f3lo<\/span> por<\/span> debajo<\/span> de<\/span> la<\/span> dieta<\/span> mediterr\u00e1nea.<\/span><\/div>\n<\/div>\n
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Te puede interesar: <\/span>\u00bfQu\u00e9 es la dieta pegana?<\/span><\/a><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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La<\/span> dieta<\/span> DASH<\/span> busca<\/span><\/a> reducir<\/span> el<\/span> sodio<\/span> en<\/span> nuestra<\/span> alimentaci\u00f3n<\/span> por<\/span> debajo<\/span> de<\/span> los<\/span> 2.3<\/span> gramos<\/span> (5.8<\/span> gramos<\/span> de<\/span> sal),<\/span> esto<\/span> en<\/span> la<\/span> dieta<\/span> \u201cnormal\u201d.<\/span> En<\/span> la<\/span> dieta<\/span> \u201cbaja<\/span> en<\/span> sodio\u201d<\/span> el<\/span> elemento<\/span> consumido<\/span> debe<\/span> permanecer<\/span> debajo<\/span> de<\/span> 1.5<\/span> gramos<\/span> al<\/span> d\u00eda<\/span> (3.8<\/span> gramos<\/span> de<\/span> sal).<\/span> A<\/span> la<\/span> par,<\/span> se<\/span> considera<\/span> fundamental<\/span> aumentar<\/span> el<\/span> consumo<\/span> de<\/span> calcio,<\/span> magnesio,<\/span> potasio<\/span> y<\/span> fibra,<\/span> que<\/span> nos<\/span> ayudan<\/span> a<\/span> disminuir<\/span> la<\/span> presi\u00f3n<\/span> arterial.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Este<\/span> plan<\/span> alimenticio<\/span> consiste<\/span> principalmente<\/span> en<\/span> el<\/span> consumo<\/span> de<\/span> frutas<\/span> y<\/span> verduras,<\/span> l\u00e1cteos<\/span> bajos<\/span> en<\/span> grasa,<\/span> frutos<\/span> secos,<\/span> cereales<\/span> integrales<\/span> y<\/span> carnes<\/span> magras,<\/span> principalmente<\/span> pollo<\/span> y<\/span> pescado.<\/span> Del<\/span> mismo<\/span> modo,<\/span> se<\/span> recomienda<\/span> reducir<\/span> al<\/span> m\u00e1ximo<\/span> o<\/span> eliminar<\/span> los<\/span> alimentos<\/span> ultra-procesados,<\/span> precocinados,<\/span> grasas<\/span> saturadas<\/span> y<\/span> colesterol.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Consejos<\/span> clave<\/span> para<\/span> seguir<\/span> la<\/span> dieta<\/span> DASH<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Hay<\/span> que<\/span> moderar<\/span> la<\/span> cantidad<\/span> de<\/span> sal<\/span> al<\/span> cocinar,<\/span> utilizando<\/span> menos<\/span> de<\/span> 3<\/span> gramos<\/span> al<\/span> d\u00eda.<\/span> Se<\/span> recomienda<\/span> reemplazar la sal<\/span><\/a> con<\/span> especias,<\/span> hierbas<\/span> y<\/span> condimentos<\/span> adecuados<\/span> para<\/span> brindarle<\/span> sabor<\/span> a<\/span> tus<\/span> platillos<\/span> en<\/span> caso<\/span> de<\/span> ser<\/span> necesario.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Evitar<\/span> consumir<\/span> embutidos,<\/span> enlatados,<\/span> carnes<\/span> ahumadas<\/span> y<\/span> mejor<\/span> apostar<\/span> por<\/span> carnes<\/span> magras.<\/span> Del<\/span> mismo<\/span> modo<\/span> se<\/span> deben<\/span> de<\/span> evitar t\u00e9cnicas culinarias<\/span><\/a> como<\/span> fritos,<\/span> empanados<\/span> y<\/span> rebozados,<\/span> y<\/span> en<\/span> su<\/span> lugar<\/span> cocinar<\/span> al<\/span> horno,<\/span> a<\/span> la<\/span> plancha<\/span> o<\/span> al<\/span> vapor.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Limitar<\/span> al<\/span> m\u00e1ximo<\/span> comidas<\/span> congeladas,<\/span> platos<\/span> combinados,<\/span> caldos<\/span> y<\/span> sopas<\/span> concentradas<\/span> y<\/span> aderezos<\/span> para<\/span> ensaladas<\/span> que<\/span> contengan<\/span> un<\/span> alto<\/span> contenido<\/span> de<\/span> sodio.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Lee m\u00e1s: <\/span>Dieta mediterr\u00e1nea, \u00bfla dieta para vivir m\u00e1s?<\/span><\/a><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Se<\/span> aconseja<\/span> quitar<\/span> el<\/span> salero<\/span> de<\/span> la<\/span> mesa<\/span> al<\/span> comer<\/span> tanto<\/span> dentro<\/span> como<\/span> fuera<\/span> de<\/span> casa.<\/span> Servirnos<\/span> porciones<\/span> moderadas<\/span> en<\/span> las<\/span> tres<\/span> comidas<\/span> principales<\/span> y<\/span> en<\/span> los<\/span> refrigerios.<\/span> Tambi\u00e9n,<\/span> se<\/span> recomienda<\/span> tomar<\/span> agua<\/span> en<\/span> lugar<\/span> de<\/span> refrescos<\/span> o<\/span> bebidas<\/span> con<\/span> alto<\/span> contenido<\/span> de<\/span> az\u00facar.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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En<\/span> cuesti\u00f3n<\/span> de<\/span> proporciones,<\/span> es<\/span> ideal<\/span> ingerir<\/span> diariamente<\/span> 4<\/span> a<\/span> 5<\/span> raciones<\/span> de<\/span> frutas<\/span> y<\/span> verduras;<\/span> 2<\/span> o<\/span> 3<\/span> l\u00e1cteos<\/span> desnatados;<\/span> 6<\/span> a<\/span> 8<\/span> porciones<\/span> cereales<\/span> integrales<\/span> y<\/span> tomar<\/span> de<\/span> 1,5<\/span> a<\/span> 2<\/span> litros<\/span> diarios<\/span> de<\/span> agua.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Es<\/span> preferible<\/span> limitar<\/span> el<\/span> consumo<\/span> de<\/span> carne<\/span> roja<\/span> de<\/span> una<\/span> a<\/span> dos<\/span> porciones<\/span> a<\/span> la<\/span> semana.<\/span> Aunque<\/span> es<\/span> mucho<\/span> mejor<\/span> eliminarlos<\/span> de<\/span> nuestra<\/span> dieta,<\/span> en<\/span> caso<\/span> de<\/span> consumir<\/span> dulces,<\/span> pastelitos,<\/span> galletas,<\/span> entre<\/span> otros,<\/span> no<\/span> hay<\/span> que<\/span> consumir<\/span> m\u00e1s<\/span> de<\/span> 5<\/span> piezas<\/span> a<\/span> la<\/span> semana.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Esta<\/span> dieta<\/span> es<\/span> ideal<\/span> para<\/span> convertirla<\/span> en<\/span> un<\/span> patr\u00f3n<\/span> alimenticio<\/span> o<\/span> plan<\/span> de<\/span> alimentaci\u00f3n<\/span> en<\/span> lugar<\/span> de<\/span> solo<\/span> limitarlo<\/span> durante<\/span> un<\/span> determinado<\/span> periodo.<\/span> No<\/span> solo<\/span> nos<\/span> ayudar\u00e1<\/span> a<\/span> regular<\/span> y<\/span> reducir<\/span> los<\/span> niveles<\/span> de<\/span> hipertensi\u00f3n,<\/span> sino<\/span> que<\/span> tambi\u00e9n<\/span> mejorar\u00e1<\/span> nuestra<\/span> figura<\/span> y <\/span> ayuda<\/span> a<\/span> prevenir enfermedades<\/span><\/a> cerebrovasculares,<\/span> osteoporosis,<\/span> diabetes<\/span> y<\/span> algunos<\/span> tipos<\/span> de<\/span> c\u00e1ncer.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Y<\/span> t\u00fa,<\/span> \u00bfvas<\/span> a<\/span> implementar<\/span> la<\/span> dieta<\/span> DASH<\/span> en<\/span> tu<\/span> vida? <\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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POR: Mario Badillo – Samadhi<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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_________<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Samadhi<\/span> es un espacio dedicado a promover tu bienestar y desarrollo.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Nuestra plataforma enfocada en Wellness, Fitness y Nutrici\u00f3n te acompa\u00f1ar\u00e1 para que logres tu mejor versi\u00f3n. M\u00e1s contenido de Samadhi en <\/span>samadhi.io<\/span><\/a> . Tambi\u00e9n s\u00edguelos en IG: <\/span>@Samadhi.io <\/span><\/a> y FB como: <\/span>@Samadhi.io <\/span><\/a><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Mario Badillo<\/span> es un joven entusiasta, amante de los deportes y apasionado por contar las mejores historias que tengan un impacto positivo en el p\u00fablico. <\/span><\/div>\n<\/div>\n
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<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

\u00bfConoces la dieta DASH? Aqu\u00ed te contamos qu\u00e9 es y en qu\u00e9 consiste una de las dietas m\u00e1s exitosas del […]<\/p>\n","protected":false},"author":2,"featured_media":7920,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[27],"tags":[],"yoast_head":"\n\u00bfQu\u00e9 es la dieta DASH? - Blog Fitpass<\/title>\n<meta name=\"description\" content=\"\u00bfConoces la dieta DASH? Aqu\u00ed te contamos qu\u00e9 es y en qu\u00e9 consiste una de las dietas m\u00e1s exitosas del \u00faltimo par de d\u00e9cadas. En la actualidad existe una amplia variedad de dietas y planes alimenticios, en su mayor parte, para beneficio de nuestra salud. Sin embargo, cada una de ellas surge con un prop\u00f3sito espec\u00edfico, por ejemplo, la dieta DASH, que se posiciona como una de las mejores dietas o planes alimenticios del \u00faltimo par de d\u00e9cadas. 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