{"id":3944,"date":"2015-06-26T10:50:44","date_gmt":"2015-06-26T08:50:44","guid":{"rendered":"http:\/\/abcblogs.abc.es\/eat-fit\/?p=462"},"modified":"2015-06-26T10:50:44","modified_gmt":"2015-06-26T08:50:44","slug":"calcio-contra-la-osteoporosis-y-sin-lactosa-2","status":"publish","type":"post","link":"https:\/\/www.cope.es\/blogs\/eat-fit\/2015\/06\/26\/calcio-contra-la-osteoporosis-y-sin-lactosa-2\/","title":{"rendered":"Calcio contra la osteoporosis&#8230; \u00a1Y sin lactosa!"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p>\u00a1Buenos d\u00edas!<\/p>\n<p>Tal y como os dije en el \u00faltimo post sobre la <strong><a href=\"http:\/\/abcblogs.abc.es\/eat-fit\/2015\/06\/24\/huesos-mas-fuertes-contra-la-osteoporosis\/\">osteoporosis<\/a><\/strong>, vamos a ver otro de los nutrientes esenciales para evitarla; <span style=\"text-decoration: underline\">el <strong>calcio<\/strong>.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>El <strong>calcio<\/strong> es el mineral que se encuentra en mayor cantidad en el organismo, principalmente en <strong>huesos y dientes<\/strong>. Tiene una importante funci\u00f3n en el <strong>mantenimiento del tejido \u00f3seo<\/strong> y es fundamental para el <strong>crecimiento<\/strong>. Adem\u00e1s, interviene en diversas funciones como mantenimiento de la actividad neuromuscular y regulaci\u00f3n de la permeabilidad de las membranas y de la coagulaci\u00f3n sangu\u00ednea.<\/p>\n<p>Durante el periodo de <strong>gestaci\u00f3n y la lactancia<\/strong>, as\u00ed como en algunas personas con <strong>balance negativo de este mineral<\/strong>, tiene un importante papel, y su d\u00e9ficit puede estar relacionado con diferentes patolog\u00edas \u00f3seas.<\/p>\n<p>Las <strong>principales fuentes de calcio<\/strong> de la dieta son la leche y derivados <strong>l\u00e1cteos, <\/strong>las<strong> espinas<\/strong> de los<strong> pescados,<\/strong> algunas<strong> verduras <\/strong>y<strong> hortalizas<\/strong>\u2026<\/p>\n<p>La Cantidad Diaria Recomendada <strong>(CDR)<\/strong> de calcio para hombres y mujeres, est\u00e1 en torno a los <strong>800 mg \/ d\u00eda<\/strong>, vi\u00e9ndose<strong> incrementado su aporte en la 2\u00aa mitad de la gestaci\u00f3n<\/strong>, +600mg, <strong>y<\/strong> en la <strong>lactancia<\/strong>, +700mg.<\/p>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"text-decoration: underline\">\u00bfC\u00d3MO PUEDO APORTAR CALCIO SI TENGO INTOLERANCIA A LA LACTOSA Y NO CONSUMO PRODUCTOS L\u00c1CTEOS NI DERIVADOS?<\/span><\/strong><\/p>\n<p>&#8211; Si la <strong>intolerancia es leve<\/strong>, puedes tomar <strong>yogures<\/strong>,\u00a0 ya que la lactosa es m\u00e1s digestible y no provoca los problemas de otros l\u00e1cteos.<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"http:\/\/abcblogs.abc.es\/eat-fit\/wp-content\/uploads\/sites\/201\/2015\/06\/yogur2.jpg\"><img decoding=\"async\" class=\"alignnone size-medium wp-image-463\" alt=\"yogur2\" src=\"http:\/\/abcblogs.abc.es\/eat-fit\/wp-content\/uploads\/sites\/201\/2015\/06\/yogur2-300x168.jpg\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&#8211; Incrementa el consumo de pescados con espinas: sardinas, boquerones, <strong>anchoas<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"http:\/\/abcblogs.abc.es\/eat-fit\/wp-content\/uploads\/sites\/201\/2015\/06\/LATA-ANCHOA-PEQUE\u00d1A.jpg\"><img decoding=\"async\" class=\"alignnone size-full wp-image-464\" alt=\"LATA-ANCHOA-PEQUE\u00d1A\" src=\"http:\/\/abcblogs.abc.es\/eat-fit\/wp-content\/uploads\/sites\/201\/2015\/06\/LATA-ANCHOA-PEQUE\u00d1A.jpg\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&#8211; Los berros y las algas como el <strong>wakame<\/strong>, son ricos en calcio.<\/p>\n<p><a href=\"http:\/\/abcblogs.abc.es\/eat-fit\/wp-content\/uploads\/sites\/201\/2015\/06\/wakame-18.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" class=\"alignnone size-medium wp-image-467\" alt=\"wakame-18\" src=\"http:\/\/abcblogs.abc.es\/eat-fit\/wp-content\/uploads\/sites\/201\/2015\/06\/wakame-18-300x300.jpg\" srcset=\"https:\/\/www.cope.es\/blogs\/eat-fit\/wp-content\/uploads\/sites\/29\/2015\/06\/wakame-18-300x300.jpg 300w, https:\/\/www.cope.es\/blogs\/eat-fit\/wp-content\/uploads\/sites\/29\/2015\/06\/wakame-18-150x150.jpg 150w, https:\/\/www.cope.es\/blogs\/eat-fit\/wp-content\/uploads\/sites\/29\/2015\/06\/wakame-18-170x170.jpg 170w, https:\/\/www.cope.es\/blogs\/eat-fit\/wp-content\/uploads\/sites\/29\/2015\/06\/wakame-18-73x73.jpg 73w, https:\/\/www.cope.es\/blogs\/eat-fit\/wp-content\/uploads\/sites\/29\/2015\/06\/wakame-18-108x108.jpg 108w, https:\/\/www.cope.es\/blogs\/eat-fit\/wp-content\/uploads\/sites\/29\/2015\/06\/wakame-18.jpg 500w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>&#8211; El s\u00e9samo, la soja y derivados, as\u00ed como las <strong>almendras<\/strong>, avellanas y la levadura de cerveza, tambi\u00e9n proporcionan calcio.<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"http:\/\/abcblogs.abc.es\/eat-fit\/wp-content\/uploads\/sites\/201\/2015\/06\/almendra.jpg\"><img decoding=\"async\" class=\"alignnone size-medium wp-image-468\" alt=\"almendra\" src=\"http:\/\/abcblogs.abc.es\/eat-fit\/wp-content\/uploads\/sites\/201\/2015\/06\/almendra-300x167.jpg\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>Es importante el aporte de calcio ya que una dieta pobre es este mineral, aumenta el riesgo de osteoporosis.<\/p>\n<p>&nbsp;<\/p>\n<p>\u00a1Un besito y feliz fin de semana!<\/p>\n<p><b>Pod\u00e9is seguirme a trav\u00e9s de la web\u00a0(<\/b><a href=\"http:\/\/www.boostconcept.es\/\"><b>http:\/\/www.boostconcept.es<\/b><\/a><b>), de Facebook\u00a0(<\/b><a href=\"https:\/\/es-es.facebook.com\/pages\/Carla-Nutricionista\/247148305355492\"><b>Carla Nutricionista<\/b><\/a><b>), de Twitter (<\/b><a href=\"https:\/\/twitter.com\/carlanutricion\"><b>@carlanutricion<\/b><\/a><b>) e Instagram (<\/b><a href=\"https:\/\/instagram.com\/p\/xmPw2Xnikx\/\"><b>carlanutricionBC<\/b><\/a><b>).<\/b><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; \u00a1Buenos d\u00edas! Tal y como os dije en el \u00faltimo post sobre la osteoporosis, vamos a ver otro de los nutrientes esenciales para evitarla; el calcio. &nbsp; El calcio es el mineral que se encuentra en mayor cantidad en el organismo, principalmente en huesos y dientes. Tiene una importante funci\u00f3n en el mantenimiento del [&hellip;]<\/p>\n","protected":false},"author":32,"featured_media":470,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-3944","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Calcio contra la osteoporosis... \u00a1Y sin lactosa! - EAT &amp; FIT<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.cope.es\/blogs\/eat-fit\/2015\/06\/26\/calcio-contra-la-osteoporosis-y-sin-lactosa-2\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calcio contra la osteoporosis... \u00a1Y sin lactosa! - EAT &amp; FIT\" \/>\n<meta property=\"og:description\" content=\"&nbsp; \u00a1Buenos d\u00edas! Tal y como os dije en el \u00faltimo post sobre la osteoporosis, vamos a ver otro de los nutrientes esenciales para evitarla; el calcio. &nbsp; El calcio es el mineral que se encuentra en mayor cantidad en el organismo, principalmente en huesos y dientes. 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Tal y como os dije en el \u00faltimo post sobre la osteoporosis, vamos a ver otro de los nutrientes esenciales para evitarla; el calcio. &nbsp; El calcio es el mineral que se encuentra en mayor cantidad en el organismo, principalmente en huesos y dientes. 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Es cierto. Una nutrici\u00f3n inteligente puede transformar tu aspecto, tu salud y tu calidad de vida. \u00a1\u00a1Y no tiene que ser aburrido!! Podemos comer sano, natural y muy rico. No hace falta sufrir ni apuntarse a milagros. Existen mil trucos, \u00a1y no son de magia! La esencia est\u00e1 en tener ideas claras y organizarse. D\u00eda a d\u00eda. Y mover un poco el cuerpo, claro est\u00e1. Tampoco nos tenemos que apuntar a un marat\u00f3n cada semana. De todo esto vamos a hablar en este blog. Un blog pensado especialmente para ti, que si lo sigues, podr\u00e1 transformar tu vida, te lo advierto. El camino puede parecer siempre el mismo; lo que tiene de especial es con qui\u00e9n lo transitas. Me llamo Carla S\u00e1nchez Zurdo, soy nutricionista y entrenadora personal. 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