{"id":1501,"date":"2020-02-07T19:54:32","date_gmt":"2020-02-08T01:54:32","guid":{"rendered":"http:\/\/cambiable-nutricion.com\/blog\/?p=1501"},"modified":"2020-02-07T19:54:32","modified_gmt":"2020-02-08T01:54:32","slug":"retencion-de-liquidos-y-alimentacion","status":"publish","type":"post","link":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/2020\/02\/07\/retencion-de-liquidos-y-alimentacion\/","title":{"rendered":"RETENCI\u00d3N DE L\u00cdQUIDOS Y ALIMENTACI\u00d3N"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"678\" height=\"1024\" src=\"https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2020\/02\/woman-legs-relaxation-beauty-3146-678x1024.jpg\" alt=\"\" class=\"wp-image-1502\" srcset=\"https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2020\/02\/woman-legs-relaxation-beauty-3146-678x1024.jpg 678w, https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2020\/02\/woman-legs-relaxation-beauty-3146-199x300.jpg 199w, https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2020\/02\/woman-legs-relaxation-beauty-3146-768x1160.jpg 768w, https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2020\/02\/woman-legs-relaxation-beauty-3146-1017x1536.jpg 1017w, https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2020\/02\/woman-legs-relaxation-beauty-3146-1356x2048.jpg 1356w, https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2020\/02\/woman-legs-relaxation-beauty-3146-scaled.jpg 1696w\" sizes=\"(max-width: 678px) 100vw, 678px\" \/><\/figure>\n\n\n<p><span style=\"color: #808080;\">En un<\/span><strong><span style=\"color: #7c84c0;\"> cuerpo adulto<\/span> <\/strong><span style=\"color: #808080;\">del<\/span><span style=\"color: #92c13e;\"><strong> 50 al 60%<\/strong><\/span> <span style=\"color: #808080;\">de la<\/span> <span style=\"color: #7c84c0;\"><strong>composici\u00f3n<\/strong><\/span> <span style=\"color: #808080;\">es<\/span> <span style=\"color: #92c13e;\"><strong>agua<\/strong><\/span>; <span style=\"color: #808080;\"><strong style=\"color: #808080;\">distribuida<\/strong><span style=\"color: #808080;\"> en el<\/span><strong><span style=\"color: #7c84c0;\"> interior<\/span><\/strong><span style=\"color: #7c84c0;\"><span style=\"color: #808080;\"><span style=\"color: #808080;\">:<\/span> <\/span><\/span><span style=\"color: #92c13e;\"><strong>intracelular<\/strong><\/span><span style=\"color: #808080;\"> (<strong>40%<\/strong> del peso corporal) y <\/span><span style=\"color: #7c84c0;\"><strong>exterior<\/strong><\/span><span style=\"color: #808080;\"><span style=\"color: #808080;\">: <\/span><\/span><span style=\"color: #92c13e;\"><strong>extracelular <\/strong><span style=\"color: #808080;\">(<strong>20%<\/strong> del peso corporal) <\/span><\/span><span style=\"color: #808080;\">de las <\/span><span style=\"color: #7c84c0;\"><strong>c<\/strong><strong><span style=\"color: #7c84c0;\">\u00e9lul<\/span>as<\/strong><\/span><span style=\"color: #808080;\">.<\/span><\/span><\/p>\n<blockquote>\n<p style=\"font-weight: 400;\"><span style=\"color: #808080;\">El <span style=\"color: #92c13e;\"><strong>volumen de agua<\/strong> <\/span>del cuerpo <strong>var\u00eda<\/strong> de acuerdo a la<span style=\"color: #7c84c0;\"><strong> edad<\/strong><\/span> ( a menor edad mayor proporci\u00f3n de agua), <strong><span style=\"color: #92c13e;\">sexo<\/span><\/strong> (mujeres: menor proporci\u00f3n debido a la mayor composici\u00f3n de tejido adiposo) y <span style=\"color: #7c84c0;\"><strong>composici\u00f3n corporal<\/strong> <\/span>(a mayor tejido adiposo menor contenido de agua).<strong>&#8221;\u00a0<\/strong><\/span><\/p>\n<\/blockquote>\n<p><span style=\"color: #808080;\">El <span style=\"color: #92c13e;\"><strong>agua extracelular<\/strong> <\/span>se <strong>subdivide<\/strong> en <span style=\"color: #7c84c0;\"><strong>plasma<\/strong><\/span> (forma parte de la sangre) y <span style=\"color: #92c13e;\"><strong>l\u00edquido intersticial<\/strong><\/span> (l\u00edquido que ba\u00f1a a las c\u00e9lulas).<\/span><\/p>\n<p style=\"font-weight: 400;\"><span style=\"color: #808080;\">La <span style=\"color: #7c84c0;\"><strong>retenci\u00f3n de l\u00edquidos<\/strong> <\/span>se presenta cuando hay un <span style=\"color: #92c13e;\"><strong>exceso<\/strong><\/span> de <span style=\"color: #7c84c0;\"><strong>l\u00edquido intersticial<\/strong> <\/span>en los <span style=\"color: #92c13e;\"><strong>t\u00e9jidos<\/strong><\/span>. Es m\u00e1s com\u00fan en mujeres y las <span style=\"color: #7c84c0;\"><strong>causas<\/strong><\/span> pueden asociarse a:<\/span><\/p>\n<ul>\n<li><span style=\"color: #808080;\"><strong>Exceso<\/strong> de <span style=\"color: #7c84c0;\"><strong>peso corporal<\/strong><\/span>: <span style=\"color: #92c13e;\"><strong>sobrepeso<\/strong> <\/span>y <span style=\"color: #7c84c0;\"><strong>obesidad<\/strong><\/span>.<\/span><\/li>\n<li><span style=\"color: #808080;\"><strong>Mala<\/strong> o <strong>inadecuada <span style=\"color: #92c13e;\">hidrataci\u00f3n<\/span><\/strong>.<\/span><\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #7c84c0;\"><strong>Alimentaci\u00f3n<\/strong><\/span>: <span style=\"color: #92c13e;\"><strong>alta en sodio<\/strong><\/span> y\/o <span style=\"color: #7c84c0;\"><strong>deficiente en nutrimentos<span style=\"color: #808080;\">.<\/span><\/strong><\/span><\/span><\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>Sedentarismo<\/strong><\/span>.<\/span><\/li>\n<li><span style=\"color: #808080;\"><strong><span style=\"color: #7c84c0;\">Patolog\u00edas<\/span><\/strong>: hipertensi\u00f3n arterial, insuficiencia venosa, insuficiencia hep\u00e1tica, insuficiencia renal, problemas del funcionamiento tiroideo, etc.\u00a0<\/span><\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>Cambios Hormonales<\/strong><\/span>: menstruaci\u00f3n, embarazo, menopausia, <\/span><span style=\"color: #808080;\">uso de anticonceptivos,etc.<\/span><\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #7c84c0;\"><strong>Medicamento<\/strong><\/span>s: anti inflamatorios, esteroides, antihipertensivos y algunos antidepresivos y para el control de la diabetes.<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #808080;\">Los principales <span style=\"color: #92c13e;\"><strong>signos<\/strong> <\/span>y <span style=\"color: #7c84c0;\"><strong>s\u00edntomas<\/strong><\/span> son:<\/span><\/p>\n<ul>\n<li><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>Aumento repentino<\/strong> <\/span>y <span style=\"color: #7c84c0;\"><strong>variabilidad<\/strong> <\/span>del <span style=\"color: #92c13e;\"><strong>peso corporal<\/strong><\/span>.<\/span><\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #7c84c0;\"><strong>Hinchaz\u00f3n<\/strong> <\/span>de ciertas \u00e1reas del cuerpo; principalmente piernas, tobillos, pies, dedos y cara.<\/span><\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>F\u00f3vea<\/strong><\/span>:\u00a0 depresi\u00f3n que se forma sobre la piel al presionar con el dedo y que permanece segundos despu\u00e9s de retirarlo.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #808080;\">Aunque son varios los <span style=\"color: #7c84c0;\"><strong>factores <\/strong><span style=\"color: #808080;\">q<\/span><\/span>ue pueden estar involucrados en la <span style=\"color: #92c13e;\"><strong>retenci\u00f3n de l\u00edquidos<\/strong><\/span>; la <strong>adopci\u00f3n<\/strong> de <span style=\"color: #7c84c0;\"><strong>h\u00e1bitos saludables<\/strong><\/span> en <span style=\"color: #92c13e;\"><strong>alimentaci\u00f3n<\/strong><\/span> y <span style=\"color: #7c84c0;\"><strong>estilo de vida<\/strong><\/span>, contribuyen a modificar, controlar y\/o tratar la retenci\u00f3n de l\u00edquidos:<\/span><\/p>\n<ul>\n<li><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>Verifica<\/strong> <\/span>que tu <span style=\"color: #7c84c0;\"><strong>ingesta de l\u00edquidos<\/strong><\/span> sea adecuada. M\u00ednimo <strong><span style=\"color: #92c13e;\">integra 1.5 l<\/span> agua natural<\/strong> a lo largo del d\u00eda y todos los d\u00edas.\u00a0<\/span><\/li>\n<li><span style=\"color: #808080;\"><strong><span style=\"color: #7c84c0;\">Evita<\/span> <\/strong>y\/o <span style=\"color: #92c13e;\"><strong>limita<\/strong> <\/span>tu <strong>consumo<\/strong> de <span style=\"color: #7c84c0;\"><strong>sal<\/strong><\/span> y de los <strong>alimentos ricos<\/strong> en <span style=\"color: #92c13e;\"><strong>sodio <span style=\"color: #808080;\">[<\/span><\/strong><\/span>la <span style=\"color: #7c84c0;\"><strong>Organizaci\u00f3n Mundial de la Salud <\/strong><span style=\"color: #808080;\">(OMS)<\/span><\/span>, recomienda <span style=\"color: #92c13e;\"><strong>2000 mg\/d\u00eda de sodio<\/strong><\/span>= <span style=\"color: #7c84c0;\"><strong>5 g\/d\u00eda de sal<\/strong><\/span><strong>]<\/strong>: cubos de caldo, sazonadores, sopas instant\u00e1neas, productos enlatados, envasados y\/o en conserva, salsa de tomate, panes, galletas, frutos secos, quesos maduros, embutidos, congelados, alimentos pre cocidos, papas fritas, frituras, productos ahumados, aceitunas, etc.<\/span><\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>Integra<\/strong><\/span> un <span style=\"color: #7c84c0;\"><strong>plan de alimentaci\u00f3n<\/strong><\/span> <span style=\"color: #92c13e;\"><strong>variado<\/strong><\/span> y <span style=\"color: #7c84c0;\"><strong>equilibrado<\/strong><\/span> para garantizar que se cubran los<span style=\"color: #92c13e;\"><strong> requerimientos<\/strong><\/span> de todos los <span style=\"color: #7c84c0;\"><strong>nutrimentos<\/strong> <\/span>para el <strong>correcto funcionamiento<\/strong> del cuerpo.<\/span><\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>Integra<\/strong><\/span><span style=\"color: #7c84c0;\"><strong> verduras<\/strong> <\/span>y <span style=\"color: #92c13e;\"><strong>frutas<\/strong> <\/span>frescas y de diferentes colores para contribuir a la <strong>regulaci\u00f3n<\/strong> de <span style=\"color: #7c84c0;\"><strong>l\u00edquidos<\/strong><\/span> y <span style=\"color: #92c13e;\"><strong>electrolitos<\/strong><\/span>. <span style=\"color: #7c84c0;\"><strong>Prefiere<\/strong> <\/span>aquellas que sean <strong>buena<\/strong> <span style=\"color: #92c13e;\"><strong>f<\/strong><strong><span style=\"color: #92c13e;\">u<\/span>ente de potasio<\/strong><\/span> como: jitomate, calabacita, champi\u00f1ones, pl\u00e1tano, pi\u00f1a, etc.\u00a0<\/span><\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #7c84c0;\"><strong>Alcanza<\/strong> <\/span>y <span style=\"color: #92c13e;\"><strong>mant\u00e9n<\/strong><\/span> un <span style=\"color: #7c84c0;\"><strong>peso saludable<\/strong><\/span>. Si tienes <span style=\"color: #92c13e;\"><strong>sobrepeso<\/strong><\/span> u <span style=\"color: #7c84c0;\"><strong>obesidad<\/strong><\/span> ac\u00e9rcate a un <span style=\"color: #92c13e;\"><strong>profesional de la nutrici\u00f3n<\/strong><\/span>.\u00a0<\/span><\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #7c84c0;\"><strong>Realiza ejercicio<\/strong> <\/span>y <span style=\"color: #92c13e;\"><strong>mueve tus extremidades<\/strong><\/span>. La <strong><span style=\"color: #7c84c0;\">OMS<\/span> <\/strong>recomienda <span style=\"color: #92c13e;\"><strong>150 minutos<\/strong><\/span> de <span style=\"color: #7c84c0;\"><strong>actividad aer\u00f3bica<\/strong> <\/span>de<span style=\"color: #92c13e;\"><strong> intensidad moderada<\/strong><\/span> a la semana.<\/span><\/li>\n<li><span style=\"color: #808080;\"><strong><span style=\"color: #7c84c0;\">Limita<\/span> <\/strong>el <span style=\"color: #92c13e;\"><strong>consumo<\/strong> <\/span>de <strong>bebidas gaseosas<\/strong> y con<strong> cafe\u00edna<\/strong>.<\/span><\/li>\n<\/ul>\n<p><span style=\"color: #808080;\">Adem\u00e1s:<\/span><\/p>\n<ul>\n<li><span style=\"color: #808080;\"><span style=\"color: #7c84c0;\"><strong>Visita<\/strong> <\/span>a tu <span style=\"color: #92c13e;\"><strong>especialista m\u00e9dico<\/strong><\/span> y aseg\u00farate de tener un correcto <strong>seguimiento<\/strong> de tu <span style=\"color: #7c84c0;\"><strong>estado de salud<\/strong><\/span> y\/o <span style=\"color: #92c13e;\"><strong>patolog\u00eda<\/strong><\/span>.<\/span>\u00a0<\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #7c84c0;\"><strong>Utiliza<\/strong><\/span> <strong>medias el\u00e1sticas<\/strong> para\u00a0 <strong>promover<\/strong> el <span style=\"color: #92c13e;\"><strong>retorno venoso<\/strong><\/span>.<\/span><\/li>\n<\/ul>\n<h4><span style=\"color: #808080;\"><strong>\u00bf<span style=\"color: #7c84c0;\">Quieres<\/span><\/strong><span style=\"color: #7c84c0;\">\u00a0<\/span><span style=\"color: #92c13e;\"><strong>saber<\/strong><\/span>\u00a0m\u00e1s?, escr\u00edbenos:\u00a0<a style=\"color: #808080;\" href=\"mailto:hola@cambiable-nutricion.com\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>hola@cambiable-nutricion.com<\/strong><\/a><\/span><\/h4>\n<h4><span style=\"color: #808080;\">Publicaci\u00f3n escrita por:<\/span><\/h4>\n<h4><span style=\"color: #7c84c0;\"><strong>Clara Paula Zepahua Cotlame<\/strong><\/span><br \/><span style=\"color: #92c13e;\"><strong>Nutri\u00f3loga\/ Coach Nutricional<\/strong><\/span><\/h4>","protected":false},"excerpt":{"rendered":"<p>En un cuerpo adulto del 50 al 60% de la composici\u00f3n es agua; distribuida en el interior: intracelular (40% del &hellip; <\/p>\n<p><a href=\"https:\/\/cambiable-nutricion.com\/blog\/index.php\/2020\/02\/07\/retencion-de-liquidos-y-alimentacion\/\" class=\"more-link\">Read More<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"spay_email":""},"categories":[137],"tags":[216,323,148,153,427,248,247,141,226],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/posts\/1501"}],"collection":[{"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/comments?post=1501"}],"version-history":[{"count":15,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/posts\/1501\/revisions"}],"predecessor-version":[{"id":1517,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/posts\/1501\/revisions\/1517"}],"wp:attachment":[{"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/media?parent=1501"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/categories?post=1501"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/tags?post=1501"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}