{"id":22379,"date":"2023-02-06T14:21:47","date_gmt":"2023-02-06T13:21:47","guid":{"rendered":"https:\/\/serrats.com\/recetas\/?p=22379"},"modified":"2023-02-06T14:28:10","modified_gmt":"2023-02-06T13:28:10","slug":"como-aumentar-el-metabolismo-basal","status":"publish","type":"post","link":"https:\/\/www.serrats.com\/recetas\/como-aumentar-el-metabolismo-basal\/","title":{"rendered":"\u00bfC\u00f3mo aumentar el metabolismo basal?"},"content":{"rendered":"<p>Antes de explicar <strong>c\u00f3mo aumentar el metabolismo basal<\/strong>, tenemos que diferenciar el gasto energ\u00e9tico total de lo que se llama el metabolismo basal.<\/p>\n<p>El primero, como indica su nombre, es el gasto de energ\u00eda total del cuerpo y va a depender de varios factores (edad, sexo, etc.) y entre ellos se encuentra el <strong>metabolismo basal:<\/strong><\/p>\n<ul>\n<li>El <strong>metabolismo basal<\/strong> se define como la cantidad de energ\u00eda que se necesita para mantener los procesos vitales estando en reposo y en ayunas de 12 horas. Representa entre el 50 y el 70 % del gasto total.<\/li>\n<li><strong>Termog\u00e9nesis end\u00f3gena<\/strong>, como la capacidad de generar calor en el cuerpo debido a las reacciones metab\u00f3licas.<\/li>\n<li><strong>Actividad f\u00edsica.<\/strong> Este es el factor de mayor variabilidad.<\/li>\n<\/ul>\n<p>Tras esta definici\u00f3n bastante somera, nos preguntamos: \u00bfhay alguna forma de <strong>aumentar el metabolismo basal<\/strong>? Algo se puede hacer y pasamos a dar unos consejos.<\/p>\n<ul>\n<li><strong>Incrementar la actividad f\u00edsica<\/strong>, adaptada a la edad del individuo ( ponerse en manos de profesionales como siempre aconsejamos), realizada de forma <strong>regular<\/strong> y <strong>combinando ejercicios aer\u00f3bicos con ejercicios de fuerza<\/strong>. Por si os resulta de ayuda, aqu\u00ed recordamos algunos <a href=\"https:\/\/serrats.com\/recetas\/consejos-para-empezar-a-hacer-deporte\/\">consejos para empezar a hacer deporte<\/a>.<\/li>\n<li>Tener una buena pauta de sue\u00f1o.<\/li>\n<li>Comer cuando se tenga hambre.<\/li>\n<li>Incorporar la <strong>prote\u00edna en todas las comidas del d\u00eda<\/strong> (pescado, huevos, soja y derivados, legumbre, carne).<\/li>\n<li><strong>Aporte de hierro<\/strong>, que encontramos en alimentos como <a href=\"https:\/\/serrats.com\/recetas\/mejillones-berberechos-dos-alimentos-ricos-hierro\/\">berberechos, mejillones,<\/a> espinacas, acelgas, br\u00f3coli, carne roja (como consejo, que esta no sea m\u00e1s una vez a la semana), remolacha, pistachos&#8230;<\/li>\n<li>Aporte de <strong>vitamina del grupo B<\/strong>, sobre todo B12, que se encuentra en alimentos de origen animal (pescados, huevos y carne). Por ello, recordad que los veganos y vegetarianos deben hacer un aporte suplementario de esta vitamina.<\/li>\n<li><strong>Vitamina D<\/strong> (la del sol ) presente en <a href=\"https:\/\/www.serrats.com\/es\/lista-pescados-azules\">pescados azules<\/a> que pueden ser en conserva como las de <strong><a href=\"https:\/\/www.serrats.com\/\">Serrats<\/a><\/strong> (<a href=\"https:\/\/www.serrats.com\/es\/comprar-bonito-del-norte\">bonito del norte<\/a>, <a href=\"https:\/\/www.serrats.com\/es\/comprar-atun-claro-en-conserva\">at\u00fan claro<\/a>, <a href=\"https:\/\/www.serrats.com\/es\/comprar-sardinillas-en-conserva\">sardinillas<\/a>, <a href=\"https:\/\/www.serrats.com\/es\/comprar-anchoas-del-cantabrico\">anchoas del Cant\u00e1brico<\/a>&#8230;), huevos, l\u00e1cteos y alimentos fortificados.<\/li>\n<li>Se pueden incorporar <strong>alimentos-especias picantes<\/strong>, que parece que pueden <strong>incrementar el metabolismo basal<\/strong>, como puede ser la canela, la cayena y el jengibre.<\/li>\n<\/ul>\n<p style=\"text-align: right;\"><a href=\"https:\/\/dra-aloe.com\/\" target=\"_blank\" rel=\"noopener\"><strong>Dra. Arantza L\u00f3pez-Oca\u00f1a<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Antes de explicar c\u00f3mo aumentar el metabolismo basal, tenemos que diferenciar el gasto energ\u00e9tico total de lo que se llama el metabolismo basal. El primero, como indica su nombre, es el gasto de energ\u00eda total del cuerpo y va a depender de varios factores (edad, sexo, etc.) y entre ellos se encuentra el metabolismo basal: [&hellip;]<\/p>\n","protected":false},"author":18,"featured_media":22390,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2763],"tags":[],"class_list":["post-22379","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u00bfC\u00f3mo aumentar el metabolismo basal? - La Cocina de Serrats<\/title>\n<meta name=\"description\" content=\"La Dra. L\u00f3pez-Oca\u00f1a nos cuenta c\u00f3mo aumentar el metabolismo basal y qu\u00e9 alimentos nos ayudan. 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