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span{font-size:0.75rem;}.bbc-1vjaf6b{-webkit-padding-start:0.5rem;padding-inline-start:0.5rem;}@media (min-width: 25rem){.bbc-1vjaf6b{-webkit-padding-start:1rem;padding-inline-start:1rem;}}@media (min-width: 63rem){.bbc-1vjaf6b{-webkit-padding-start:0;padding-inline-start:0;}}.bbc-1vjaf6b div{padding:0;}.bbc-1rvtlej{list-style:none;padding:0;margin:0;}.bbc-1ypcc2{color:#141414;font-size:0.9375rem;line-height:1.25rem;font-family:ReithSans,Helvetica,Arial,sans-serif;font-style:normal;font-weight:700;color:#141414;display:inline-block;vertical-align:middle;padding-top:1.375rem;padding-bottom:0.25rem;-webkit-padding-end:2.75rem;padding-inline-end:2.75rem;}@media (min-width: 20rem) and (max-width: 37.4375rem){.bbc-1ypcc2{font-size:1rem;line-height:1.375rem;}}@media (min-width: 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svg{fill:ActiveText;}}.bbc-6fefyx{color:#141414;font-size:0.875rem;line-height:1.125rem;font-family:ReithSans,Helvetica,Arial,sans-serif;font-style:normal;font-weight:700;color:#B80000;display:inline-block;vertical-align:middle;}@media (min-width: 20rem) and (max-width: 37.4375rem){.bbc-6fefyx{font-size:0.875rem;line-height:1.125rem;}}@media (min-width: 37.5rem){.bbc-6fefyx{font-size:0.8125rem;line-height:1rem;}}.bbc-i2q2pj{vertical-align:middle;margin:0 0.25rem;color:#B80000;fill:currentcolor;width:0.5rem;height:0.5rem;}@media screen and (forced-colors: active){.bbc-i2q2pj{fill:linkText;}}.bbc-v8pmqw::before{content:"";border-top:0.125rem solid #8A8C8E;width:2.5rem;display:block;margin:1rem 0;}@media (max-width: 14.9375rem){.bbc-19j92fr{padding:0 0.5rem;margin-left:0%;}}@media (min-width: 15rem) and (max-width: 24.9375rem){.bbc-19j92fr{padding:0 0.5rem;margin-left:0%;}}@media (min-width: 25rem) and (max-width: 37.4375rem){.bbc-19j92fr{padding:0 1rem;margin-left:0%;}}@media (min-width: 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dir="ltr" class="bbc-1151pbn ebmt73l0"><h1 id="content" tabindex="-1" class="bbc-14gqcmb e1p3vdyi0">Por qué evitar las subidas repentinas de glucosa funciona para perder peso</h1></div><figure class="bbc-1qn0xuy"><div class="bbc-j1srjl" style="padding-bottom:56.28%"><img src="https://ichef.bbci.co.uk/ace/ws/640/cpsprodpb/45ee/live/bf6fba80-dd99-11ef-926a-cbf3c346618d.jpg.webp" srcSet="https://ichef.bbci.co.uk/ace/ws/240/cpsprodpb/45ee/live/bf6fba80-dd99-11ef-926a-cbf3c346618d.jpg.webp 240w, https://ichef.bbci.co.uk/ace/ws/320/cpsprodpb/45ee/live/bf6fba80-dd99-11ef-926a-cbf3c346618d.jpg.webp 320w, https://ichef.bbci.co.uk/ace/ws/480/cpsprodpb/45ee/live/bf6fba80-dd99-11ef-926a-cbf3c346618d.jpg.webp 480w, https://ichef.bbci.co.uk/ace/ws/624/cpsprodpb/45ee/live/bf6fba80-dd99-11ef-926a-cbf3c346618d.jpg.webp 624w, https://ichef.bbci.co.uk/ace/ws/800/cpsprodpb/45ee/live/bf6fba80-dd99-11ef-926a-cbf3c346618d.jpg.webp 800w" sizes="(min-width: 1008px) 760px, 100vw" alt="Una mujer muerde un doughnut glaseado" width="1942" height="1093" style="aspect-ratio:1942 / 1093" class="bbc-139onq"/><p class="bbc-by8ykd" role="text"><span class="bbc-m04vo2">Fuente de la imagen, </span><span lang="en-GB">Getty Images</span></p></div></figure><section role="region" aria-labelledby="article-byline" class="bbc-1vjaf6b"><strong id="article-byline" aria-hidden="true" class="bbc-m04vo2">Información del artículo</strong><ul role="list" class="bbc-1rvtlej"><li><span role="text"><span class="bbc-m04vo2">Autor, </span><span class="bbc-1ypcc2">Giulia Granchi</span></span></li><li><span role="text"><span class="bbc-m04vo2">Título del autor, <!-- --> </span><span class="bbc-1y5sx98">BBC News Brasil</span></span></li><li><a class="focusIndicatorReducedWidth bbc-1aa3nrb" href="https://twitter.com/GranchiGiulia" aria-labelledby="byline-twitter-link"><span role="text" id="byline-twitter-link"><span lang="en-GB" class="bbc-m04vo2">Twitter, </span><span class="byline__link-text bbc-6fefyx">@GranchiGiulia</span><svg viewBox="0 0 32 32" focusable="false" aria-hidden="true" width="12" height="12" class="bbc-i2q2pj"><path d="M21.6 14.3L5.5 31h6.4l14.6-15L11.9 1H5.5l16.1 16.7v-3.4z"></path></svg></span></a></li><li class="bbc-v8pmqw"><div dir="ltr" class="bbc-19j92fr ebmt73l0"><time dateTime="2025-02-18" class="bbc-1dafq0j e1mklfmt0">18 febrero 2025</time></div></li></ul></section><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0"><b>De cuando en cuando, se "redescubre" en internet algún mecanismo del cuerpo humano que termina viéndose como la solución para efectuar algún cambio específico.</b></p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">Ese fue el caso con los videos recientes que les enseñan a las personas que quieren perder peso cómo evitar los picos de glucosa, que ya han sido vistos millones de veces en las redes sociales.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">La hiperglucemia -picos de glucosa (azúcar) en la sangre- ocurre cuando consumimos alimentos ricos en carbohidratos (comidas dulces, pasta, e inclusive opciones saludables, como un banano) aisladamente (sin acompañarlos de otros nutrientes, como proteínas y fibra), ya que una vez ingeridos, el carbohidrato se convierte en glucosa (un tipo de azúcar) dentro del cuerpo.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">"Cuando el nivel de azúcar es alto, el cuerpo busca reducirlo produciendo insulina, una hormona responsable de "barrer" el azúcar y transportarla a las células, para que ese exceso no permanezca en la sangre", explica Livia Hasegawa, una nutricionista y especialista en fisiología del ejercicio de Brasil.</p></div><section aria-label="Publicidad 2" aria-hidden="true" role="region" data-e2e="advertisement" class="bbc-geybui"><div id="dotcom-mpu" class="dotcom-ad"></div></section><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">Pero cuando la cantidad de azúcar es demasiado alta para ser manejada por la insulina, el cuerpo tiende a almacenarla en algo que no es muy agradable: grasa.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">Es por eso que esos picos son descritos por los expertos consultados por la BBC como uno de los principales mecanismos de cuerpo para ganar peso indeseado, y algo que también puede generar problemas de salud a largo plazo.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">La buena noticia es que es posible controlarlos con simples cambios en la dieta y el estilo de vida.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><h2 id="Qué-le-pasa-al-cuerpo-cuando-sube-la-glucosa" tabindex="-1" class="bbc-1lgzob2 eglt09e0">¿Qué le pasa al cuerpo cuando sube la glucosa?</h2></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">¿Cuál es el peligro de este rápido aumento en el nivel de azúcar en la sangre?</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">Para las personas con diabetes -que no producen insulina- los picos de glucosa son un problema serio.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">Estos pueden causar síntomas inmediatos como cansancio extremo, sed intensa y visión nublada. En los casos más severos, cuando el cuerpo no puede usar la glucosa para generar energía, empieza a quemar grasa y producir los llamados "cuerpos cetónicos".</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">Cuando estas sustancias se acumulan en grandes cantidades, la sangre se vuelve acídica, lo que puede afectar el funcionamiento de los órganos y hasta causar complicaciones severas, como daño renal o cardíaco.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">"En estos casos, cuando el paciente consume un alimento con un índice glucémico muy alto, es necesario aplicar un medicamento que cumpla el papel que, en personas no diabéticas, se hace naturalmente", explica Mariana Meléndez, una nutricionista y posgraduada en investigación clínica de la Universidad de Harvard, EE.UU.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">Aunque el cuerpo tenga formas naturales de manejar los picos de azúcar en la sangre en personas sanas, eso no significa que están libres de las consecuencias negativas.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">"La glucosa, cuando está elevada durante largos períodos, puede tener un efecto tóxico en los vasos sanguíneos. Así que incluso los que no son diabéticos pueden desarrollar otros problemas si sus dietas son bajas en fibra y proteína, que pueden ayudar a reducir estos picos glucémicos. Uno de los problemas es la alta presión arterial", señala.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">Los picos de glucosa también tienen un impacto directo en la acumulación de grasa.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">"La insulina que el cuerpo produce para 'despejar' el azúcar también es una hormona anabólica, o sea, le indica al cuerpo que almacene energía. Este mecanismo de almacenamiento transforma el exceso de glucosa en grasa corporal, que más comúnmente se acumula en la región abdominal. El cuerpo entiende que necesita almacenar energía para un uso futuro", comenta Hasegawa.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">La nutricionista señala que este es sólo uno de los factores que contribuyen al aumento de grasa corporal. El otro es consumir más calorías de las que el cuerpo necesita.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">"El exceso de calorías, no importa cuál es su origen -ya sea de carbohidratos, grasas o proteínas- también puede generar acumulación de grasa. Sin embargo, los carbohidratos, especialmente lo que están refinados y procesados, son los que más se consumen porque están fácilmente disponibles en alimentos como el pan, las galletas y bocados como las papas fritas", dice la nutricionista, concluyendo que ambas causas de aumento de peso generalmente van de la mano.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">Además, la rápida absorción de estos carbohidratos también pueden causar un "repunte de hiperglucemia".</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">"Después de la ingestión, los niveles de glucosa en la sangre se elevan rápidamente, el cuerpo libera insulina para balancear los niveles, y los niveles de glucosa caen rápidamente, ocasionando el cansancio y más hambre".</p></div><figure class="bbc-1qn0xuy"><div class="bbc-j1srjl" style="padding-bottom:56.23%"><img src="https://ichef.bbci.co.uk/ace/ws/640/cpsprodpb/9e6b/live/34b6a870-dd9b-11ef-926a-cbf3c346618d.jpg.webp" srcSet="https://ichef.bbci.co.uk/ace/ws/240/cpsprodpb/9e6b/live/34b6a870-dd9b-11ef-926a-cbf3c346618d.jpg.webp 240w, https://ichef.bbci.co.uk/ace/ws/320/cpsprodpb/9e6b/live/34b6a870-dd9b-11ef-926a-cbf3c346618d.jpg.webp 320w, https://ichef.bbci.co.uk/ace/ws/480/cpsprodpb/9e6b/live/34b6a870-dd9b-11ef-926a-cbf3c346618d.jpg.webp 480w, https://ichef.bbci.co.uk/ace/ws/624/cpsprodpb/9e6b/live/34b6a870-dd9b-11ef-926a-cbf3c346618d.jpg.webp 624w, https://ichef.bbci.co.uk/ace/ws/800/cpsprodpb/9e6b/live/34b6a870-dd9b-11ef-926a-cbf3c346618d.jpg.webp 800w" sizes="(min-width: 1008px) 760px, 100vw" alt="Una mano unta unas papas a la francesa en salsa de tomate" loading="lazy" width="1492" height="839" style="aspect-ratio:1492 / 839" class="bbc-139onq"/><p class="bbc-by8ykd" role="text"><span class="bbc-m04vo2">Fuente de la imagen, </span><span lang="en-GB">Getty Images</span></p></div><figcaption class="bbc-15f1ujd" dir="ltr"><span role="text"><span class="bbc-m04vo2">Pie de foto, </span><span data-testid="caption-paragraph">Los altos niveles de glucosa pueden tener un impacto directo en el aumento de peso. </span></span></figcaption></figure><div dir="ltr" class="bbc-19j92fr ebmt73l0"><h2 id="Cómo-evitar-las-subidas-súbitas-de-azúcar" tabindex="-1" class="bbc-1lgzob2 eglt09e0">Cómo evitar las subidas súbitas de azúcar</h2></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">Combinar carbohidratos con fibra, proteína o grasas saludables es la estrategia más común para evitar la subida repentina de azúcar en la sangre.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">"El consumir fibra y proteína antes de los carbohidratos ayuda a ralentizar la absorción de la glucosa. Por ejemplo, cuando se come pasta, es una buena idea empezar con una ensalada, seguida de una proteína, como carne (si es una salsa boloñesa), o trozos de pollo o atún. Esta estrategia, llamada carga glucémica, ralentiza la digestión, reduciendo el impacto de los carbohidratos en los niveles de glucosa", indica Hasegawa.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">En cuanto a opciones de fibra, Meléndez menciona salvado como avena, cáscara de psyllium (zaragatona) y linaza, y alimentos naturales como vegetales y frutas.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">Y de estos hay una cantidad específica que se recomienda diariamente para los adultos: por lo menos 14 gramos, una meta que los nutricionistas consideran "desafiante", dada la presencia limitada de fibra en los alimentos.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">Para que tengas una idea, una taza de broccoli hervido contiene unos cinco a seis gramos de fibra, y dos cucharadas de avena contienen dos o tres.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">"Un consejo práctico es seleccionar carbohidratos con fibra. Por ejemplo, en lugar de beber jugo de naranja, come la fruta con su pulpa. En lugar de pan (blanco), opta por el integral. De esta manera, podemos incluir la fibra sin demonizar los carbohidratos", afirma Meléndez.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">"Muchas personas se preocupan de evitar ciertos alimentos, como la remolacha, porque piensan que tiene muchos carbohidratos. Sin embargo, raramente consumimos alimentos por sí solos. La remolacha, por ejemplo, se suele comer con otros alimentos, como la carne, frijoles y ensalada, lo que balancea la comida. Lo mismo sucede con los bananos: si añadimos avena y yogurt lo balanceamos".</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">Meléndez también explica que, además de causar un rápido incremento de glucosa, los alimentos con un alto índice glucémico, como el arroz blanco y las papas, también te hacen sentir hambre pronto después. Eso pasa porque estos alimentos son básicamente carbohidratos con poca fibra.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">"Para evitar esto, la idea es la misma: complementar (los carbohidratos) con ingredientes como salvado (fibra), huevo, queso o pollo desmenuzado (proteína), que reducen la carga glucémica de la comida y alargan la sensación de llenura, contribuyendo a la pérdida de peso".</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">Practicar un ejercicio físico también ayuda a controlar los niveles de azúcar en la sangre.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">"Los músculos tienen la capacidad de capturar la glucosa directamente de la sangre, aun sin la acción de la insulina, lo que es especialmente importante para las personas con resistencia a la insulina o la diabetes", añade Hasegawa.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><h2 id="El-peligro-de-un-control-obsesivo" tabindex="-1" class="bbc-1lgzob2 eglt09e0">El peligro de un control obsesivo</h2></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">Mientras que entender cómo lo que comemos afecta nuestros cuerpos puede ayudar a efectuar cambios positivos, los nutricionistas advierten que se debe ejercer cautela cuando se trata de controlar cada proceso pequeño en el cuerpo.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">"La gente no necesita ser obsesiva con su dieta; eso puede hacer las cosas muy difíciles. Para los individuos que no sean resistentes a la insulina, ni intolerantes a la glucosa ni tengan diabetes, es suficiente hacer ejercicio e incluir fuentes de fibra y proteína en cada comida. No hay necesidad de volverse neurótico evitando alimentos con un alto índice glucémico", asegura Meléndez.</p></div><figure class="bbc-1qn0xuy"><div class="bbc-j1srjl" style="padding-bottom:66.67%"><img src="https://ichef.bbci.co.uk/ace/ws/640/cpsprodpb/8a24/live/41b16fd0-dda3-11ef-902e-cf9b84dc1357.jpg.webp" srcSet="https://ichef.bbci.co.uk/ace/ws/240/cpsprodpb/8a24/live/41b16fd0-dda3-11ef-902e-cf9b84dc1357.jpg.webp 240w, https://ichef.bbci.co.uk/ace/ws/320/cpsprodpb/8a24/live/41b16fd0-dda3-11ef-902e-cf9b84dc1357.jpg.webp 320w, https://ichef.bbci.co.uk/ace/ws/480/cpsprodpb/8a24/live/41b16fd0-dda3-11ef-902e-cf9b84dc1357.jpg.webp 480w, https://ichef.bbci.co.uk/ace/ws/624/cpsprodpb/8a24/live/41b16fd0-dda3-11ef-902e-cf9b84dc1357.jpg.webp 624w, https://ichef.bbci.co.uk/ace/ws/800/cpsprodpb/8a24/live/41b16fd0-dda3-11ef-902e-cf9b84dc1357.jpg.webp 800w" sizes="(min-width: 1008px) 760px, 100vw" alt="Un tazón de yogurt con avena, arándanos, banano y nueces " loading="lazy" width="2121" height="1414" style="aspect-ratio:2121 / 1414" class="bbc-139onq"/><p class="bbc-by8ykd" role="text"><span class="bbc-m04vo2">Fuente de la imagen, </span><span lang="en-GB">Getty Images</span></p></div><figcaption class="bbc-15f1ujd" dir="ltr"><span role="text"><span class="bbc-m04vo2">Pie de foto, </span><span data-testid="caption-paragraph">Las comidas que combinan carbohidratos con proteínas, grasas y fibra no generan picos de glucosa. </span></span></figcaption></figure><div dir="ltr" class="bbc-19j92fr ebmt73l0"><h2 id="Cuando-los-carbohidratos-de-rápida-absorción-son-benéficos" tabindex="-1" class="bbc-1lgzob2 eglt09e0">Cuando los carbohidratos de rápida absorción son benéficos</h2></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">El consumo de alimentos con un alto índice glicémico tiene sentido después de ejercicio intenso y largo, como trotar o montar en bicicleta por más de una hora.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">Esto se debe a que, después de entrenar, necesitamos reponer los abastecimientos de glucógeno, que son nuestras reservas de glucosa de fácil acceso.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">"Durante este período, los músculos son más receptivos a la absorción de glucosa, y se recomienda consumir carbohidratos de rápida absorción, como pan, para ayudar a la recuperación de los músculos. Esto es especialmente útil para aquellos que hacen dos sesiones de entrenamiento al día o buscan ganar músculo. Inclusive aquellos que están en el proceso de perder peso pueden aprovechar este momento para incluir los carbohidratos que les gustan, evitando que se acumulen como grasa, pero también es importante medir la cantidad", indica Hasegawa.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">Unas buenas opciones para un tentempié inmediato después del ejercicio incluyen frutas deshidratadas, como albaricoques y uvas pasas, papas, o cereal de maíz (sin azúcar). Hasta pequeñas cantidades de alimentos altos en azúcar podrían ayudar a restablecer los depósitos de glucógeno, pero deberían ser consumidos en moderación para evitar el exceso de calorías.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">En las horas después del entrenamiento, el consumo de proteínas -ya sea a través de la comida o los suplementos- también es crucial para promover la síntesis muscular, acelerando la recuperación y crecimiento de los músculos.</p></div><div dir="ltr" class="bbc-19j92fr ebmt73l0"><p dir="ltr" class="bbc-hhl7in e17g058b0">El consumo de fibra, como granos enteros, vegetales y verduras de hoja, precisamente porque frenan la absorción rápida de los carbohidratos, debería suceder por lo menos dos horas después ingerir glucosa y fructosa.</p></div><figure class="bbc-1qn0xuy"><div class="bbc-j1srjl" style="padding-bottom:12.5%"><img 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plazo.","attributes":[]},"position":[9,1,1]}]},"position":[9,1]},{"id":"555ecd1f","type":"paragraph","model":{"text":"La buena noticia es que es posible controlarlos con simples cambios en la dieta y el estilo de vida.","blocks":[{"id":"2f92134b","type":"fragment","model":{"text":"La buena noticia es que es posible controlarlos con simples cambios en la dieta y el estilo de vida.","attributes":[]},"position":[9,2,1]}]},"position":[9,2]}]},"position":[9]},{"id":"1192c75b","type":"subheadline","model":{"blocks":[{"id":"3844173d","type":"text","model":{"blocks":[{"id":"c69184cf","type":"paragraph","model":{"text":"¿Qué le pasa al cuerpo cuando sube la glucosa?","blocks":[{"id":"5a604702","type":"fragment","model":{"text":"¿Qué le pasa al cuerpo cuando sube la glucosa?","attributes":[]},"position":[10,1,1,1]}]},"position":[10,1,1]}]},"position":[10,1]}]},"position":[10]},{"id":"f3523495","type":"podcastPromo","model":{"type":"podcastPromo"},"position":[11]},{"id":"08c007ea","type":"text","model":{"blocks":[{"id":"8d2ce8df","type":"paragraph","model":{"text":"¿Cuál es el peligro de este rápido aumento en el nivel de azúcar en la sangre?","blocks":[{"id":"6e039ad4","type":"fragment","model":{"text":"¿Cuál es el peligro de este rápido aumento en el nivel de azúcar en la sangre?","attributes":[]},"position":[12,1,1]}]},"position":[12,1]},{"id":"ae1aa2df","type":"paragraph","model":{"text":"Para las personas con diabetes -que no producen insulina- los picos de glucosa son un problema serio.","blocks":[{"id":"01cdded2","type":"fragment","model":{"text":"Para las personas con diabetes -que no producen insulina- los picos de glucosa son un problema serio.","attributes":[]},"position":[12,2,1]}]},"position":[12,2]},{"id":"385fc44e","type":"paragraph","model":{"text":"Estos pueden causar síntomas inmediatos como cansancio extremo, sed intensa y visión nublada. En los casos más severos, cuando el cuerpo no puede usar la glucosa para generar energía, empieza a quemar grasa y producir los llamados \"cuerpos cetónicos\".","blocks":[{"id":"9e9f1556","type":"fragment","model":{"text":"Estos pueden causar síntomas inmediatos como cansancio extremo, sed intensa y visión nublada. En los casos más severos, cuando el cuerpo no puede usar la glucosa para generar energía, empieza a quemar grasa y producir los llamados \"cuerpos cetónicos\".","attributes":[]},"position":[12,3,1]}]},"position":[12,3]},{"id":"4a0c086e","type":"paragraph","model":{"text":"Cuando estas sustancias se acumulan en grandes cantidades, la sangre se vuelve acídica, lo que puede afectar el funcionamiento de los órganos y hasta causar complicaciones severas, como daño renal o cardíaco.","blocks":[{"id":"d04899bc","type":"fragment","model":{"text":"Cuando estas sustancias se acumulan en grandes cantidades, la sangre se vuelve acídica, lo que puede afectar el funcionamiento de los órganos y hasta causar complicaciones severas, como daño renal o cardíaco.","attributes":[]},"position":[12,4,1]}]},"position":[12,4]},{"id":"1211f6c4","type":"paragraph","model":{"text":"\"En estos casos, cuando el paciente consume un alimento con un índice glucémico muy alto, es necesario aplicar un medicamento que cumpla el papel que, en personas no diabéticas, se hace naturalmente\", explica Mariana Meléndez, una nutricionista y posgraduada en investigación clínica de la Universidad de Harvard, EE.UU.","blocks":[{"id":"2639c649","type":"fragment","model":{"text":"\"En estos casos, cuando el paciente consume un alimento con un índice glucémico muy alto, es necesario aplicar un medicamento que cumpla el papel que, en personas no diabéticas, se hace naturalmente\", explica Mariana Meléndez, una nutricionista y posgraduada en investigación clínica de la Universidad de Harvard, EE.UU.","attributes":[]},"position":[12,5,1]}]},"position":[12,5]},{"id":"1e7a4a59","type":"paragraph","model":{"text":"Aunque el cuerpo tenga formas naturales de manejar los picos de azúcar en la sangre en personas sanas, eso no significa que están libres de las consecuencias negativas.","blocks":[{"id":"20f25546","type":"fragment","model":{"text":"Aunque el cuerpo tenga formas naturales de manejar los picos de azúcar en la sangre en personas sanas, eso no significa que están libres de las consecuencias negativas.","attributes":[]},"position":[12,6,1]}]},"position":[12,6]},{"id":"a539fc2e","type":"paragraph","model":{"text":"\"La glucosa, cuando está elevada durante largos períodos, puede tener un efecto tóxico en los vasos sanguíneos. Así que incluso los que no son diabéticos pueden desarrollar otros problemas si sus dietas son bajas en fibra y proteína, que pueden ayudar a reducir estos picos glucémicos. Uno de los problemas es la alta presión arterial\", señala.","blocks":[{"id":"9248e01c","type":"fragment","model":{"text":"\"La glucosa, cuando está elevada durante largos períodos, puede tener un efecto tóxico en los vasos sanguíneos. Así que incluso los que no son diabéticos pueden desarrollar otros problemas si sus dietas son bajas en fibra y proteína, que pueden ayudar a reducir estos picos glucémicos. Uno de los problemas es la alta presión arterial\", señala.","attributes":[]},"position":[12,7,1]}]},"position":[12,7]},{"id":"08457ddd","type":"paragraph","model":{"text":"Los picos de glucosa también tienen un impacto directo en la acumulación de grasa.","blocks":[{"id":"65893914","type":"fragment","model":{"text":"Los picos de glucosa también tienen un impacto directo en la acumulación de grasa.","attributes":[]},"position":[12,8,1]}]},"position":[12,8]},{"id":"bf40902b","type":"paragraph","model":{"text":"\"La insulina que el cuerpo produce para 'despejar' el azúcar también es una hormona anabólica, o sea, le indica al cuerpo que almacene energía. Este mecanismo de almacenamiento transforma el exceso de glucosa en grasa corporal, que más comúnmente se acumula en la región abdominal. El cuerpo entiende que necesita almacenar energía para un uso futuro\", comenta Hasegawa.","blocks":[{"id":"9de13302","type":"fragment","model":{"text":"\"La insulina que el cuerpo produce para 'despejar' el azúcar también es una hormona anabólica, o sea, le indica al cuerpo que almacene energía. Este mecanismo de almacenamiento transforma el exceso de glucosa en grasa corporal, que más comúnmente se acumula en la región abdominal. El cuerpo entiende que necesita almacenar energía para un uso futuro\", comenta Hasegawa.","attributes":[]},"position":[12,9,1]}]},"position":[12,9]},{"id":"ddf2fbc4","type":"paragraph","model":{"text":"La nutricionista señala que este es sólo uno de los factores que contribuyen al aumento de grasa corporal. El otro es consumir más calorías de las que el cuerpo necesita.","blocks":[{"id":"c4ff4965","type":"fragment","model":{"text":"La nutricionista señala que este es sólo uno de los factores que contribuyen al aumento de grasa corporal. El otro es consumir más calorías de las que el cuerpo necesita.","attributes":[]},"position":[12,10,1]}]},"position":[12,10]},{"id":"ec828956","type":"paragraph","model":{"text":"\"El exceso de calorías, no importa cuál es su origen -ya sea de carbohidratos, grasas o proteínas- también puede generar acumulación de grasa. Sin embargo, los carbohidratos, especialmente lo que están refinados y procesados, son los que más se consumen porque están fácilmente disponibles en alimentos como el pan, las galletas y bocados como las papas fritas\", dice la nutricionista, concluyendo que ambas causas de aumento de peso generalmente van de la mano.","blocks":[{"id":"5e1fd6bf","type":"fragment","model":{"text":"\"El exceso de calorías, no importa cuál es su origen -ya sea de carbohidratos, grasas o proteínas- también puede generar acumulación de grasa. Sin embargo, los carbohidratos, especialmente lo que están refinados y procesados, son los que más se consumen porque están fácilmente disponibles en alimentos como el pan, las galletas y bocados como las papas fritas\", dice la nutricionista, concluyendo que ambas causas de aumento de peso generalmente van de la mano.","attributes":[]},"position":[12,11,1]}]},"position":[12,11]},{"id":"446dcea8","type":"paragraph","model":{"text":"Además, la rápida absorción de estos carbohidratos también pueden causar un \"repunte de hiperglucemia\".","blocks":[{"id":"ae57dbd0","type":"fragment","model":{"text":"Además, la rápida absorción de estos carbohidratos también pueden causar un \"repunte de hiperglucemia\".","attributes":[]},"position":[12,12,1]}]},"position":[12,12]},{"id":"542bf2bc","type":"paragraph","model":{"text":"\"Después de la ingestión, los niveles de glucosa en la sangre se elevan rápidamente, el cuerpo libera insulina para balancear los niveles, y los niveles de glucosa caen rápidamente, ocasionando el cansancio y más hambre\".","blocks":[{"id":"89592084","type":"fragment","model":{"text":"\"Después de la ingestión, los niveles de glucosa en la sangre se elevan rápidamente, el cuerpo libera insulina para balancear los niveles, y los niveles de glucosa caen rápidamente, ocasionando el cansancio y más hambre\".","attributes":[]},"position":[12,13,1]}]},"position":[12,13]}]},"position":[12]},{"id":"df454a81","type":"image","model":{"blocks":[{"id":"7745d874","type":"caption","model":{"blocks":[{"id":"4a3472cb","type":"text","model":{"blocks":[{"id":"d06c9d0e","type":"paragraph","model":{"text":"Los altos niveles de glucosa pueden tener un impacto directo en el aumento de peso. ","blocks":[{"id":"60e17267","type":"fragment","model":{"text":"Los altos niveles de glucosa pueden tener un impacto directo en el aumento de peso. ","attributes":[]},"position":[13,1,1,1,1]}]},"position":[13,1,1,1]}]},"position":[13,1,1]}]},"position":[13,1]},{"id":"1919527d","type":"altText","model":{"blocks":[{"id":"45f8551d","type":"text","model":{"blocks":[{"id":"1fb3682d","type":"paragraph","model":{"text":"Una mano unta unas papas a la francesa en salsa de tomate","blocks":[{"id":"b28c18f6","type":"fragment","model":{"text":"Una mano unta unas papas a la francesa en salsa de tomate","attributes":[]},"position":[13,2,1,1,1]}]},"position":[13,2,1,1]}]},"position":[13,2,1]}]},"position":[13,2]},{"id":"db2a1bc1","type":"rawImage","model":{"width":1492,"height":839,"locator":"9e6b/live/34b6a870-dd9b-11ef-926a-cbf3c346618d.jpg","originCode":"cpsprodpb","copyrightHolder":"Getty Images","suitableForSyndication":true},"position":[13,3]}]},"position":[13]},{"id":"3529d77e","type":"subheadline","model":{"blocks":[{"id":"60b0b38f","type":"text","model":{"blocks":[{"id":"177f56da","type":"paragraph","model":{"text":"Cómo evitar las subidas súbitas de azúcar","blocks":[{"id":"31418e6f","type":"fragment","model":{"text":"Cómo evitar las subidas súbitas de azúcar","attributes":[]},"position":[14,1,1,1]}]},"position":[14,1,1]}]},"position":[14,1]}]},"position":[14]},{"id":"823c0e27","type":"text","model":{"blocks":[{"id":"4a54c85f","type":"paragraph","model":{"text":"Combinar carbohidratos con fibra, proteína o grasas saludables es la estrategia más común para evitar la subida repentina de azúcar en la sangre.","blocks":[{"id":"ec0aedbc","type":"fragment","model":{"text":"Combinar carbohidratos con fibra, proteína o grasas saludables es la estrategia más común para evitar la subida repentina de azúcar en la sangre.","attributes":[]},"position":[15,1,1]}]},"position":[15,1]},{"id":"59831aa9","type":"paragraph","model":{"text":"\"El consumir fibra y proteína antes de los carbohidratos ayuda a ralentizar la absorción de la glucosa. Por ejemplo, cuando se come pasta, es una buena idea empezar con una ensalada, seguida de una proteína, como carne (si es una salsa boloñesa), o trozos de pollo o atún. Esta estrategia, llamada carga glucémica, ralentiza la digestión, reduciendo el impacto de los carbohidratos en los niveles de glucosa\", indica Hasegawa.","blocks":[{"id":"a6d04019","type":"fragment","model":{"text":"\"El consumir fibra y proteína antes de los carbohidratos ayuda a ralentizar la absorción de la glucosa. Por ejemplo, cuando se come pasta, es una buena idea empezar con una ensalada, seguida de una proteína, como carne (si es una salsa boloñesa), o trozos de pollo o atún. Esta estrategia, llamada carga glucémica, ralentiza la digestión, reduciendo el impacto de los carbohidratos en los niveles de glucosa\", indica Hasegawa.","attributes":[]},"position":[15,2,1]}]},"position":[15,2]},{"id":"d93ff56a","type":"paragraph","model":{"text":"En cuanto a opciones de fibra, Meléndez menciona salvado como avena, cáscara de psyllium (zaragatona) y linaza, y alimentos naturales como vegetales y frutas.","blocks":[{"id":"2bf41202","type":"fragment","model":{"text":"En cuanto a opciones de fibra, Meléndez menciona salvado como avena, cáscara de psyllium (zaragatona) y linaza, y alimentos naturales como vegetales y frutas.","attributes":[]},"position":[15,3,1]}]},"position":[15,3]},{"id":"fc3aaa38","type":"paragraph","model":{"text":"Y de estos hay una cantidad específica que se recomienda diariamente para los adultos: por lo menos 14 gramos, una meta que los nutricionistas consideran \"desafiante\", dada la presencia limitada de fibra en los alimentos.","blocks":[{"id":"ddb595f3","type":"fragment","model":{"text":"Y de estos hay una cantidad específica que se recomienda diariamente para los adultos: por lo menos 14 gramos, una meta que los nutricionistas consideran \"desafiante\", dada la presencia limitada de fibra en los alimentos.","attributes":[]},"position":[15,4,1]}]},"position":[15,4]},{"id":"5fe99d21","type":"paragraph","model":{"text":"Para que tengas una idea, una taza de broccoli hervido contiene unos cinco a seis gramos de fibra, y dos cucharadas de avena contienen dos o tres.","blocks":[{"id":"912958d1","type":"fragment","model":{"text":"Para que tengas una idea, una taza de broccoli hervido contiene unos cinco a seis gramos de fibra, y dos cucharadas de avena contienen dos o tres.","attributes":[]},"position":[15,5,1]}]},"position":[15,5]},{"id":"cbe7f9fc","type":"paragraph","model":{"text":"\"Un consejo práctico es seleccionar carbohidratos con fibra. Por ejemplo, en lugar de beber jugo de naranja, come la fruta con su pulpa. En lugar de pan (blanco), opta por el integral. De esta manera, podemos incluir la fibra sin demonizar los carbohidratos\", afirma Meléndez.","blocks":[{"id":"0e774b1e","type":"fragment","model":{"text":"\"Un consejo práctico es seleccionar carbohidratos con fibra. Por ejemplo, en lugar de beber jugo de naranja, come la fruta con su pulpa. En lugar de pan (blanco), opta por el integral. De esta manera, podemos incluir la fibra sin demonizar los carbohidratos\", afirma Meléndez.","attributes":[]},"position":[15,6,1]}]},"position":[15,6]},{"id":"7d291ae7","type":"paragraph","model":{"text":"\"Muchas personas se preocupan de evitar ciertos alimentos, como la remolacha, porque piensan que tiene muchos carbohidratos. Sin embargo, raramente consumimos alimentos por sí solos. La remolacha, por ejemplo, se suele comer con otros alimentos, como la carne, frijoles y ensalada, lo que balancea la comida. Lo mismo sucede con los bananos: si añadimos avena y yogurt lo balanceamos\".","blocks":[{"id":"657feadc","type":"fragment","model":{"text":"\"Muchas personas se preocupan de evitar ciertos alimentos, como la remolacha, porque piensan que tiene muchos carbohidratos. Sin embargo, raramente consumimos alimentos por sí solos. La remolacha, por ejemplo, se suele comer con otros alimentos, como la carne, frijoles y ensalada, lo que balancea la comida. Lo mismo sucede con los bananos: si añadimos avena y yogurt lo balanceamos\".","attributes":[]},"position":[15,7,1]}]},"position":[15,7]},{"id":"10ad4d43","type":"paragraph","model":{"text":"Meléndez también explica que, además de causar un rápido incremento de glucosa, los alimentos con un alto índice glucémico, como el arroz blanco y las papas, también te hacen sentir hambre pronto después. Eso pasa porque estos alimentos son básicamente carbohidratos con poca fibra.","blocks":[{"id":"4fad536f","type":"fragment","model":{"text":"Meléndez también explica que, además de causar un rápido incremento de glucosa, los alimentos con un alto índice glucémico, como el arroz blanco y las papas, también te hacen sentir hambre pronto después. Eso pasa porque estos alimentos son básicamente carbohidratos con poca fibra.","attributes":[]},"position":[15,8,1]}]},"position":[15,8]},{"id":"230e5c16","type":"paragraph","model":{"text":"\"Para evitar esto, la idea es la misma: complementar (los carbohidratos) con ingredientes como salvado (fibra), huevo, queso o pollo desmenuzado (proteína), que reducen la carga glucémica de la comida y alargan la sensación de llenura, contribuyendo a la pérdida de peso\".","blocks":[{"id":"59eb21f1","type":"fragment","model":{"text":"\"Para evitar esto, la idea es la misma: complementar (los carbohidratos) con ingredientes como salvado (fibra), huevo, queso o pollo desmenuzado (proteína), que reducen la carga glucémica de la comida y alargan la sensación de llenura, contribuyendo a la pérdida de peso\".","attributes":[]},"position":[15,9,1]}]},"position":[15,9]},{"id":"08c712b0","type":"paragraph","model":{"text":"Practicar un ejercicio físico también ayuda a controlar los niveles de azúcar en la sangre.","blocks":[{"id":"89d1a3df","type":"fragment","model":{"text":"Practicar un ejercicio físico también ayuda a controlar los niveles de azúcar en la sangre.","attributes":[]},"position":[15,10,1]}]},"position":[15,10]},{"id":"0864d6ca","type":"paragraph","model":{"text":"\"Los músculos tienen la capacidad de capturar la glucosa directamente de la sangre, aun sin la acción de la insulina, lo que es especialmente importante para las personas con resistencia a la insulina o la diabetes\", añade Hasegawa.","blocks":[{"id":"91308b73","type":"fragment","model":{"text":"\"Los músculos tienen la capacidad de capturar la glucosa directamente de la sangre, aun sin la acción de la insulina, lo que es especialmente importante para las personas con resistencia a la insulina o la diabetes\", añade Hasegawa.","attributes":[]},"position":[15,11,1]}]},"position":[15,11]}]},"position":[15]},{"id":"36bd7fb5","type":"subheadline","model":{"blocks":[{"id":"f1b62eaf","type":"text","model":{"blocks":[{"id":"c1467149","type":"paragraph","model":{"text":"El peligro de un control obsesivo","blocks":[{"id":"ec62dae4","type":"fragment","model":{"text":"El peligro de un control obsesivo","attributes":[]},"position":[16,1,1,1]}]},"position":[16,1,1]}]},"position":[16,1]}]},"position":[16]},{"id":"554502d4","type":"text","model":{"blocks":[{"id":"bc453b53","type":"paragraph","model":{"text":"Mientras que entender cómo lo que comemos afecta nuestros cuerpos puede ayudar a efectuar cambios positivos, los nutricionistas advierten que se debe ejercer cautela cuando se trata de controlar cada proceso pequeño en el cuerpo.","blocks":[{"id":"74925dcb","type":"fragment","model":{"text":"Mientras que entender cómo lo que comemos afecta nuestros cuerpos puede ayudar a efectuar cambios positivos, los nutricionistas advierten que se debe ejercer cautela cuando se trata de controlar cada proceso pequeño en el cuerpo.","attributes":[]},"position":[17,1,1]}]},"position":[17,1]},{"id":"ec29a624","type":"paragraph","model":{"text":"\"La gente no necesita ser obsesiva con su dieta; eso puede hacer las cosas muy difíciles. Para los individuos que no sean resistentes a la insulina, ni intolerantes a la glucosa ni tengan diabetes, es suficiente hacer ejercicio e incluir fuentes de fibra y proteína en cada comida. No hay necesidad de volverse neurótico evitando alimentos con un alto índice glucémico\", asegura Meléndez.","blocks":[{"id":"ef0cf5cf","type":"fragment","model":{"text":"\"La gente no necesita ser obsesiva con su dieta; eso puede hacer las cosas muy difíciles. Para los individuos que no sean resistentes a la insulina, ni intolerantes a la glucosa ni tengan diabetes, es suficiente hacer ejercicio e incluir fuentes de fibra y proteína en cada comida. No hay necesidad de volverse neurótico evitando alimentos con un alto índice glucémico\", asegura Meléndez.","attributes":[]},"position":[17,2,1]}]},"position":[17,2]}]},"position":[17]},{"id":"c026f5fb","type":"image","model":{"blocks":[{"id":"ee30cc5b","type":"caption","model":{"blocks":[{"id":"ae6a638f","type":"text","model":{"blocks":[{"id":"3fd7cad0","type":"paragraph","model":{"text":"Las comidas que combinan carbohidratos con proteínas, grasas y fibra no generan picos de glucosa. ","blocks":[{"id":"14fe07be","type":"fragment","model":{"text":"Las comidas que combinan carbohidratos con proteínas, grasas y fibra no generan picos de glucosa. ","attributes":[]},"position":[18,1,1,1,1]}]},"position":[18,1,1,1]}]},"position":[18,1,1]}]},"position":[18,1]},{"id":"c2afb759","type":"altText","model":{"blocks":[{"id":"adaabbda","type":"text","model":{"blocks":[{"id":"60dcb66b","type":"paragraph","model":{"text":"Un tazón de yogurt con avena, arándanos, banano y nueces ","blocks":[{"id":"eb96dc99","type":"fragment","model":{"text":"Un tazón de yogurt con avena, arándanos, banano y nueces ","attributes":[]},"position":[18,2,1,1,1]}]},"position":[18,2,1,1]}]},"position":[18,2,1]}]},"position":[18,2]},{"id":"67f9418e","type":"rawImage","model":{"width":2121,"height":1414,"locator":"8a24/live/41b16fd0-dda3-11ef-902e-cf9b84dc1357.jpg","originCode":"cpsprodpb","copyrightHolder":"Getty Images","suitableForSyndication":true},"position":[18,3]}]},"position":[18]},{"id":"645a0f15","type":"subheadline","model":{"blocks":[{"id":"14697ea4","type":"text","model":{"blocks":[{"id":"12348831","type":"paragraph","model":{"text":"Cuando los carbohidratos de rápida absorción son benéficos","blocks":[{"id":"0c08c138","type":"fragment","model":{"text":"Cuando los carbohidratos de rápida absorción son benéficos","attributes":[]},"position":[19,1,1,1]}]},"position":[19,1,1]}]},"position":[19,1]}]},"position":[19]},{"id":"f00ddef5","type":"text","model":{"blocks":[{"id":"caaf8449","type":"paragraph","model":{"text":"El consumo de alimentos con un alto índice glicémico tiene sentido después de ejercicio intenso y largo, como trotar o montar en bicicleta por más de una hora.","blocks":[{"id":"ea73bbb6","type":"fragment","model":{"text":"El consumo de alimentos con un alto índice glicémico tiene sentido después de ejercicio intenso y largo, como trotar o montar en bicicleta por más de una hora.","attributes":[]},"position":[20,1,1]}]},"position":[20,1]},{"id":"459c399b","type":"paragraph","model":{"text":"Esto se debe a que, después de entrenar, necesitamos reponer los abastecimientos de glucógeno, que son nuestras reservas de glucosa de fácil acceso.","blocks":[{"id":"6f1b3934","type":"fragment","model":{"text":"Esto se debe a que, después de entrenar, necesitamos reponer los abastecimientos de glucógeno, que son nuestras reservas de glucosa de fácil acceso.","attributes":[]},"position":[20,2,1]}]},"position":[20,2]},{"id":"8af51c3d","type":"paragraph","model":{"text":"\"Durante este período, los músculos son más receptivos a la absorción de glucosa, y se recomienda consumir carbohidratos de rápida absorción, como pan, para ayudar a la recuperación de los músculos. Esto es especialmente útil para aquellos que hacen dos sesiones de entrenamiento al día o buscan ganar músculo. Inclusive aquellos que están en el proceso de perder peso pueden aprovechar este momento para incluir los carbohidratos que les gustan, evitando que se acumulen como grasa, pero también es importante medir la cantidad\", indica Hasegawa.","blocks":[{"id":"1c5689b5","type":"fragment","model":{"text":"\"Durante este período, los músculos son más receptivos a la absorción de glucosa, y se recomienda consumir carbohidratos de rápida absorción, como pan, para ayudar a la recuperación de los músculos. Esto es especialmente útil para aquellos que hacen dos sesiones de entrenamiento al día o buscan ganar músculo. Inclusive aquellos que están en el proceso de perder peso pueden aprovechar este momento para incluir los carbohidratos que les gustan, evitando que se acumulen como grasa, pero también es importante medir la cantidad\", indica Hasegawa.","attributes":[]},"position":[20,3,1]}]},"position":[20,3]},{"id":"667d8e52","type":"paragraph","model":{"text":"Unas buenas opciones para un tentempié inmediato después del ejercicio incluyen frutas deshidratadas, como albaricoques y uvas pasas, papas, o cereal de maíz (sin azúcar). Hasta pequeñas cantidades de alimentos altos en azúcar podrían ayudar a restablecer los depósitos de glucógeno, pero deberían ser consumidos en moderación para evitar el exceso de calorías.","blocks":[{"id":"f261112d","type":"fragment","model":{"text":"Unas buenas opciones para un tentempié inmediato después del ejercicio incluyen frutas deshidratadas, como albaricoques y uvas pasas, papas, o cereal de maíz (sin azúcar). 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