{"id":2025,"date":"2018-04-14T23:37:40","date_gmt":"2018-04-15T03:37:40","guid":{"rendered":"https:\/\/natural-womanhood.local\/?p=2025"},"modified":"2024-11-29T21:15:26","modified_gmt":"2024-11-30T03:15:26","slug":"la-mejor-nutricion-para-la-fertilidad-pcos-fabm","status":"publish","type":"post","link":"https:\/\/naturalwomanhood.org\/es\/best-nutrition-for-fertility-pcos-fabm\/","title":{"rendered":"3 sencillos consejos de nutrici\u00f3n que mejorar\u00e1n su salud reproductiva"},"content":{"rendered":"

Parece que cada d\u00eda aumentan las pruebas de los innumerables efectos que la dieta y el ejercicio pueden tener en nuestra salud y bienestar generales. Especialmente en el caso de las mujeres, hay pruebas que sugieren que lo que comemos puede tener un gran impacto en nuestra fertilidad.<\/p>\n

Por ejemplo, un estudio reciente y muy peque\u00f1o indicaba que la Dieta mediterr\u00e1nea<\/a> podr\u00eda ser eficaz para ayudar a las mujeres a tener experiencias de FIV m\u00e1s satisfactorias. La nutrici\u00f3n no es menos importante para las parejas que buscan la concepci\u00f3n con opciones naturales como Tecnolog\u00eda NaPro<\/a> y Concepciones org\u00e1nicas<\/a>.<\/p>\n

Por supuesto, no tienes que estar intentando quedarte embarazada para preocuparte por el efecto de tu nutrici\u00f3n en tu fertilidad. Tampoco tiene que seguir una dieta sofisticada al pie de la letra para mejorar su salud reproductiva. Siguiendo algunos principios nutricionales b\u00e1sicos y conscientes, es posible que mejore su fertilidad sin demasiado esfuerzo, \u00a1y hablo por experiencia propia!<\/p>\n

Cuando estaba en la universidad, empec\u00e9 a salir con el que ahora es mi marido. Por aquel entonces, \u00e9l era estudiante de medicina y le apasionaba la buena nutrici\u00f3n, y se estremec\u00eda al ver toda la leche desnatada y los yogures azucarados que hab\u00eda en mi nevera, y los cereales cargados de az\u00facar y los botes de mantequilla de cacahuete desnatada que hab\u00eda en mi armario. En aquel momento, \u00a1no entend\u00eda por qu\u00e9! Pero \u00e9l estaba tan convencido de que ten\u00eda que comer m\u00e1s grasas completas y menos az\u00facar, que incluso se ofreci\u00f3 a llevarme a la tienda a comprar los v\u00edveres para la semana, con la condici\u00f3n de que comprara lo que \u00e9l aprobara, por supuesto. Como estudiante universitaria pobre, estaba contenta de tener un poco m\u00e1s de margen en el presupuesto, as\u00ed que acept\u00e9.<\/p>\n

Para mi gran sorpresa, \u00a1no engord\u00e9 por comer grasa! De hecho, me saciaba antes y me manten\u00eda satisfecha durante m\u00e1s tiempo cuando com\u00eda yogur natural desnatado en lugar de yogures azucarados desnatados. Mis papilas gustativas incluso cambiaron; cuando fui a casa durante las vacaciones escolares y com\u00ed un yogur Yoplait dulce de casa de mis padres, com\u00ed un bocado y lo tir\u00e9: \u00a1sab\u00eda enfermizamente dulce!<\/p>\n

M\u00e1s tarde, cuando nos casamos e intentamos quedarnos embarazados, me tom\u00e9 a\u00fan m\u00e1s en serio el consumo de grasas buenas, como las que se encuentran en los productos l\u00e1cteos enteros, las yemas de huevo y la carne, y reduje mi consumo de az\u00facar. No tard\u00e9 mucho en notar los beneficios en mi salud reproductiva y general, por no hablar de que baj\u00e9 una talla de pantal\u00f3n. As\u00ed que, bas\u00e1ndome en mi propia experiencia personal y en la investigaci\u00f3n que he realizado sobre la dieta y la fertilidad, he aqu\u00ed tres sencillas reglas que creo que pueden encaminar a cualquiera hacia una mejor salud reproductiva.<\/p>\n

1. Reduzca su consumo de az\u00facar.<\/strong><\/h3>\n

El az\u00facar ha estado mucho fuego<\/a> \u00faltimamente, y quiz\u00e1 con raz\u00f3n. Adem\u00e1s de los sospechosos habituales de obesidad, diabetes y cardiopat\u00edas, existen pruebas fehacientes de que un exceso de az\u00facar tambi\u00e9n puede causar estragos en las hormonas. Por ejemplo, ahora se cree que la resistencia a la insulina puede contribuir en gran medida a la desarrollo del SOP<\/a>. \u00bfY adivina qu\u00e9 puede causar resistencia a la insulina? Lo ha adivinado, el exceso de az\u00facar en sangre debido a un consumo elevado de az\u00facar. Y aunque todav\u00eda se est\u00e1n investigando las causas profundas de la endometriosis, los efectos conocidos del az\u00facar en el organismo -como la inflamaci\u00f3n, la resistencia a la insulina y el s\u00edndrome metab\u00f3lico- sugieren que el az\u00facar tambi\u00e9n podr\u00eda ser culpable de esta enfermedad.<\/p>\n

El problema es que el az\u00facar est\u00e1 positivamente en todas partes. El libro de Gary Taubes de 2016\u00a0Los argumentos contra el az\u00facar<\/i><\/a> hace un excelente trabajo detallando la historia de la industria azucarera en Am\u00e9rica durante el \u00faltimo siglo, incluyendo c\u00f3mo la grasa se utiliz\u00f3 a menudo como chivo expiatorio de problemas de salud que en realidad pueden ser causados por el az\u00facar. Leer Los argumentos contra el az\u00facar <\/i>y aprender a leer las etiquetas nutricionales me ayud\u00f3 a darme cuenta de que hab\u00eda az\u00facares ocultos en los alimentos donde menos me lo esperaba. Puedes reducir enormemente la cantidad de az\u00facar que consumes a diario comiendo alimentos integrales y m\u00ednimamente procesados, como carnes, verduras, frutas y l\u00e1cteos, limitando la ingesta de carbohidratos simples, condimentos y aderezos precocinados, y dejando de lado las bebidas azucaradas, como los refrescos y los caf\u00e9s con leche azucarados.<\/p>\n

M\u00e1s informaci\u00f3n sobre la regulaci\u00f3n del az\u00facar en sangre (\u00a1reducir la ingesta de az\u00facar es s\u00f3lo el principio!) en aqu\u00ed<\/a>,\u00a0 aqu\u00ed<\/a>y aqu\u00ed<\/a>.<\/p>\n

2. Aumente su consumo de grasas saludables.<\/strong><\/h3>\n

Aunque los alimentos bajos en grasa estuvieron de moda en los a\u00f1os 90 y principios de los 2000, es bueno ver que los consejos sobre nutrici\u00f3n est\u00e1n cambiando a favor de los productos con toda la grasa. \u00bfPor qu\u00e9? Especialmente para las mujeres, las grasas buenas son esenciales para una producci\u00f3n y un equilibrio hormonales adecuados, lo que favorece una buena salud reproductiva.<\/p>\n

As\u00ed es, se\u00f1oras: \u00a1la grasa es su amiga! As\u00ed que busquen cantidades m\u00e1s peque\u00f1as de yogures, leche, quesos, etc. con toda su grasa. y abandona las cosas bajas en grasa<\/a>. Deshacerse de los alimentos etiquetados como \"bajos en grasa\" tambi\u00e9n le ayudar\u00e1 a reducir el az\u00facar, ya que muchos productos bajos en grasa llevan edulcorantes a\u00f1adidos para mejorar su sabor.<\/p>\n

3. Olv\u00eddate de las grasas trans.<\/strong><\/h3>\n

Las grasas trans no tienen nada de bueno. Las grasas trans, o \u00e1cidos grasos trans, son un tipo de grasa insaturada producida casi siempre industrialmente y destinada a alargar la vida \u00fatil de los alimentos. Su consumo est\u00e1 estrechamente relacionado con el desarrollo de enfermedades cardiacas, y ahora las investigaciones sugieren que las grasas trans pueden estar asociadas con infertilidad<\/a>Y no hace falta consumir muchas para sufrir da\u00f1os. En algunos productos c\u00e1rnicos y l\u00e1cteos se encuentra una cantidad muy peque\u00f1a de grasas trans de origen natural, pero son las grasas trans artificiales -que aparecen como \"aceites parcialmente hidrogenados\" en las etiquetas nutricionales- las que realmente hay que tener en cuenta (aunque en la caja o el envoltorio ponga \"Sin grasas trans\" no significa que el producto est\u00e9 libre de todos los aceites parcialmente hidrogenados). La buena noticia es que evitar los alimentos procesados y consumir grasas saludables y alimentos bajos en az\u00facar tambi\u00e9n deber\u00eda ayudar a eliminar la mayor\u00eda de las grasas trans de su dieta.<\/p>\n

Estos tres consejos de nutrici\u00f3n sencillos pueden mejorar su salud reproductiva sin necesidad de seguir una dieta de lujo o un servicio de suscripci\u00f3n de comidas. As\u00ed que si eres una mujer que busca formas sencillas de mejorar su salud reproductiva, adem\u00e1s de evitar los anticonceptivos hormonales<\/a>\u00a0y aprender un\u00a0m\u00e9todo basado en el conocimiento de la fertilidad<\/a>Te sugiero que empieces a prestar atenci\u00f3n a lo que comes y que empieces hoy mismo a hacer estos sencillos cambios. Empieza por algo peque\u00f1o, como pedir un caf\u00e9 con leche entera sin az\u00facar en lugar de tu habitual moca desnatada, y sigue a partir de ah\u00ed. Pronto te dar\u00e1s cuenta de que, despu\u00e9s de todo, no echas de menos las cosas azucaradas y de que, adem\u00e1s, te sientes mejor.<\/p>\n

Este art\u00edculo se actualiz\u00f3 el 29 de noviembre de 2024 para incluir recursos adicionales sobre la regulaci\u00f3n del az\u00facar en sangre.\u00a0<\/em><\/p>","protected":false},"excerpt":{"rendered":"Parece que cada d\u00eda aumentan las pruebas de los innumerables efectos que la dieta y el ejercicio...","protected":false},"author":31,"featured_media":2026,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":true,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","csco_singular_sidebar":"","csco_page_header_type":"","csco_page_load_nextpost":"","csco_post_video_location":[],"csco_post_video_url":"","csco_post_video_bg_start_time":0,"csco_post_video_bg_end_time":0,"footnotes":""},"categories":[5392,5177],"tags":[4104,5929],"class_list":{"0":"post-2025","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-and-nutrition","8":"category-know-your-body","9":"tag-fertility-awareness-methods","10":"tag-health-benefits-of-charting","11":"cs-entry","12":"cs-video-wrap"},"acf":[],"yoast_head":"\n3 Simple Nutrition Tips That Will Improve Your Fertility<\/title>\n<meta name=\"description\" content=\"Does nutrition affect fertility? 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