CULINARIUM

Nutrición: Cena perfecta

En la noche surge la pregunta existencial si se debe o no ingerir una cena. La respuesta es que sí y mil veces sí. Mientras dormimos nuestro organismo se “repone” de todo el gasto realizado durante el día y los nutrientes ayudan a reparar los tejidos, reforzar el sistema inmune, en el caso de los pequeños ayuda a la secreción de la hormona de crecimiento para su desarrollo adecuado. Por esto y muchas más razones se debe cenar.

Comer por la noche no conlleva subir de peso, ya que para esto suceda se debería exceder la cantidad de energía ingerida durante todooo el día. Otro punto importante es que no existe una hora determinada donde ya no se pueda cenar (ej. después de las 6pm) ni mucho menos existen alimentos prohibidos a partir de una hora específica (ej. fruta o carbohidratos). Todo ello es mito. Por ello vuelvo a mencionar, el incremento de peso se produce cuando hay un exceso de calorías ingeridas en un día entero.

Lo que si debemos tener en cuenta es que en la noche debemos ingerir menor cantidad de alimentos en relación a todo el día, excepto si haces algún tipo de actividad física intenso, ya que por la noche entramos en un estado de “reposo”. En caso de una ingesta copiosa hace que el organismo se sobrecargue de energía y al no utilizarla el cuerpo lo reserva en forma de grasa corporal ocasionando sobrepeso, obesidad, hipertensión, etc.

Asimismo, se recomienda evitar comida muy grasosa (frituras), azucarada (dulces) o condimentada ya que ello tarda en digerir y puede provocar reflujo, pesadez, cansancio al día siguiente como si no se hubiese dormido nada. Lo mejor es una comida a base de vegetales (ensaladas, guisos, parrilla, crema, etc.) acompañado con proteínas (pescado, pollo, pavo, tofu, etc), y con mesura según el requerimiento de cada uno, se puede incorporar algún tipo de carbohidrato como frutas o quinua, camote, etc.

Por último, se debe cenar aproximadamente 2 horas antes de ir a descansar para asegurarnos una correcta digestión y lograr un sueño reparador. Recuerda que necesitamos una cena ligera pero no diminuta, completa para la cantidad de horas de sueño. Nos debe proporcionar energía suficiente evitando los excesos y ser digestiva para facilitar el descanso.

Alexandra Marquez Hinojosa
Licenciada en Nutrición y Dietética de la UPC. Se dedica a la consultoría nutricional desde hace 5 años. Ama prevenir enfermedades crónicas a través de la nutrición. Tiene gran interés por la sostenibilidad lo que la llevo a tener la especialidad en Responsabilidad Social y Sostenibilidad (ESAN). Miembro de Save Food, iniciativa mundial en contra del desperdicio de alimentos.
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