{"id":13159,"date":"2022-10-11T07:21:44","date_gmt":"2022-10-11T07:21:44","guid":{"rendered":"https:\/\/nuabiological.com\/?p=13159"},"modified":"2022-09-20T07:25:37","modified_gmt":"2022-09-20T07:25:37","slug":"piramide-nutricional-clasica-vs-piramide-senc","status":"publish","type":"post","link":"https:\/\/nuabiological.com\/es\/blog\/piramide-nutricional-clasica-vs-piramide-senc\/","title":{"rendered":"Pir\u00e1mide nutricional cl\u00e1sica vs Pir\u00e1mide SENC  \u00a0"},"content":{"rendered":"<p>\u00bfQu\u00e9 es la <strong>pir\u00e1mide nutricional cl\u00e1sica?<\/strong> \u00a0Es una manera visual y sencilla de transmitir cu\u00e1les son \u00a0los pilares sobre los que se deber\u00eda sustentar una dieta sana y equilibrada, a trav\u00e9s de una representaci\u00f3n gr\u00e1fica de las principales categor\u00edas de alimentos que conforman nuestra dieta.<\/p>\n<p>La base de la pir\u00e1mide o zona m\u00e1s ancha, representa aquellos alimentos que m\u00e1s contribuyen a aportar energ\u00eda a nuestro organismo y que, por tanto, necesitan ser consumidos con m\u00e1s frecuencia, y ah\u00ed estar\u00edan los <strong><em>carbohidratos<\/em><\/strong> (ej. pan, pasta, patata, arroz, az\u00facar). Justo encima nos encontramos con las <strong>legumbres, verduras y frutas<\/strong> como aporte de vitaminas, minerales y fibra y en el tercer nivel, estar\u00edan las <strong><em>prote\u00ednas<\/em><\/strong> (ej. carne roja, pollo, pescado, huevos, l\u00e1cteos). A medida que subimos de nivel, el estrechamiento de la pir\u00e1mide nos indica que son alimentos cuyo consumo ha de ser m\u00e1s limitado, y es ah\u00ed donde nos encontramos con las <strong><em>grasas<\/em><\/strong> (ej. aceites, mantequilla, tocino etc.) ya en la punta de la pir\u00e1mide. (Figura1)<\/p>\n<p><u>Nota<\/u>: existe una pir\u00e1mide vegetariana, donde se prescinde de la prote\u00edna animal.<\/p>\n<p><strong>Figura 1<\/strong>. Pir\u00e1mide alimentaria cl\u00e1sica<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone  wp-image-13160\" src=\"https:\/\/nuabiological.com\/wp-content\/uploads\/2022\/09\/ddd.jpg\" alt=\"\" width=\"432\" height=\"382\" \/><\/p>\n<p><strong><em>La recomendaci\u00f3n general es que, de las calor\u00edas ingeridas diariamente, un 55% provengan de los hidratos de carbono, un 15% de las prote\u00ednas y un 30% de las grasas.<\/em><\/strong><\/p>\n<p><strong><em>\u00a0<\/em><\/strong><\/p>\n<p><strong>Figura 2<\/strong>: Pir\u00e1mide SENC (2015).<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone  wp-image-13166\" src=\"https:\/\/nuabiological.com\/wp-content\/uploads\/2022\/09\/dddd.jpg\" alt=\"\" width=\"470\" height=\"505\" srcset=\"https:\/\/nuabiological.com\/wp-content\/uploads\/2022\/09\/dddd.jpg 572w, https:\/\/nuabiological.com\/wp-content\/uploads\/2022\/09\/dddd-279x300.jpg 279w\" sizes=\"(max-width: 470px) 100vw, 470px\" \/><\/p>\n<p>En el a\u00f1o 2015, la <strong>SENC<\/strong> <strong>(Sociedad Espa\u00f1ola de Nutrici\u00f3n Comunitaria)<\/strong> present\u00f3 <strong>una nueva versi\u00f3n de la pir\u00e1mide alimentaria<\/strong>, seg\u00fan se puede ver en la Figura 2.<\/p>\n<p>En esencia, la pir\u00e1mide nutricional SENC mantiene los principios de la pir\u00e1mide cl\u00e1sica, pero en su base, a\u00f1ade un nuevo nivel en el cual se introducen consejos relacionados con el <strong>estilo de vida<\/strong>, seg\u00fan se detalla a continuaci\u00f3n:<\/p>\n<ul>\n<li><u>actividad f\u00edsica<\/u>: caminar una hora diaria.<\/li>\n<li><u>equilibrio emocional<\/u>: situaciones estresantes o que afecten al \u00e1nimo pueden afectar los h\u00e1bitos alimenticios (ej. comer compulsivamente), siendo por tanto un elemento a controlar. El cuidado de esa parte de nosotros que \u2018no se puede ver\u2019, es de vital importancia para nuestro bienestar.<\/li>\n<li><u>balance energ\u00e9tico<\/u>: el consumo energ\u00e9tico tiene que ser parejo al nivel de actividad de cada individuo. Unos h\u00e1bitos sedentarios deber\u00e1n ir asociados a una ingesta cal\u00f3rica menor que unos de una persona con mayor actividad f\u00edsica.<\/li>\n<li><u>t\u00e9cnicas culinarias saludables<\/u>: la forma como cocinemos los alimentos afecta directamente a nuestra salud (ej. alimentos fritos vs alimentos a la plancha o al vapor; materiales de los \u00fatiles de cocina; materiales de los recipientes de conservaci\u00f3n de alimentos etc.).<\/li>\n<li><u>beber agua<\/u>: ingesta promedio diaria de agua de 2 litros (mujeres) a 2,5 litros (hombres), adem\u00e1s de otros l\u00edquidos.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Y en la punta de la pir\u00e1mide a\u00f1ade una bandera con una recomendaci\u00f3n muy interesante y novedosa:<\/p>\n<ul>\n<li><u>suplementos nutricionales<\/u>: de manera opcional, se recomienda la toma de <strong>suplementos nutricionales<\/strong> (o complementos alimenticios, que es lo mismo).<\/li>\n<\/ul>\n<p>Este aspecto es <strong>novedoso y relevante<\/strong> ya que, aunque lo ideal ser\u00eda que nuestra dieta aportase en su justa medida todos los nutrientes adecuados para una salud \u00f3ptima, esto no siempre es as\u00ed.<\/p>\n<p>Por ejemplo, una persona que no consume al menos 3 raciones semanales de pescado azul (ej. sardinas, anchoas, at\u00fan, salm\u00f3n etc.), necesariamente va a presentar un d\u00e9ficit de omega-3 (DHA y EPA) y por tanto, s\u00f3lo a trav\u00e9s de la toma de un complemento alimenticio podr\u00e1 aportar estos importantes nutrientes a su organismo. Lo mismo se podr\u00eda decir de una persona que apenas consume l\u00e1cteos y verduras, ya que podr\u00e1 tener carencia de calcio en su dieta y por tanto deber\u00e1 aportar este importante mineral a trav\u00e9s de un complemento alimenticio.<\/p>\n<p><strong><em>La<\/em><\/strong> <strong><em>pir\u00e1mide de la SENC refleja de una manera realista y precisa, <\/em><\/strong><\/p>\n<p><strong><em>como deber\u00edan ser nuestros h\u00e1bitos de vida en el d\u00eda a d\u00eda<\/em><\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfQu\u00e9 es la pir\u00e1mide nutricional cl\u00e1sica? \u00a0Es una manera visual [&hellip;]<\/p>\n","protected":false},"author":200,"featured_media":13166,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pir\u00e1mide nutricional cl\u00e1sica vs Pir\u00e1mide SENC \u00a0 - 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