When, while the lovely valley teems with vapor around me, and the meridian sun strikes the upper surface of the impenetrable foliage of my trees, and but a few stray gleams steal into the inner sanctuary, I throw myself down among the tall grass by the trickling stream; and, as I lie close to the earth, a thousand unknown plants are noticed by me: when I hear the buzz of the little world among the stalks, and grow familiar with the countless indescribable forms of the insects and flies, then I feel the presence of the Almighty, who formed us in his own image, and the breath of that universal love which bears and sustains us, as it floats around us in an eternity of bliss; and then, my friend, when darkness overspreads my eyes, and heaven and earth seem to dwell in my soul and absorb its power, like the form of a beloved mistress, then I often think with longing, Oh, would I could describe these conceptions, could impress upon paper all that is living so full and warm within me, that it might be the mirror of my soul, as my soul is the mirror of the infinite God!
O my friend — but it is too much for my strength — I sink under the weight of the splendor of these visions! A wonderful serenity has taken possession of my entire soul, like these sweet mornings of spring which I enjoy with my whole heart. I am alone, and feel the charm of existence in this spot, which was created for the bliss of souls like mine.
I am so happy, my dear friend, so absorbed in the exquisite sense of mere tranquil existence, that I neglect my talents. I should be incapable of drawing a single stroke at the present moment; and yet I feel that I never was a greater artist than now.
When, while the lovely valley teems with vapor around me, and the meridian sun strikes the upper surface of the impenetrable foliage of my trees, and but a few stray gleams steal into the inner sanctuary, I throw myself down among the tall grass by the trickling stream; and, as I lie close to the earth, a thousand unknown plants are noticed by me: when I hear the buzz of the little world among the stalks, and grow familiar with the countless indescribable forms of the insects and flies, then I feel the presence of the Almighty, who formed us in his own image, and the breath of that universal love which bears and sustains us, as it floats around us in an eternity of bliss; and then, my friend, when darkness overspreads my eyes, and heaven and earth seem to dwell in my soul and absorb its power, like the form of a beloved mistress, then I often think with longing, Oh, would I could describe these conceptions, could impress upon paper all that is living so full and warm within me.
When, while the lovely valley teems with vapor around me, and the meridian sun strikes the upper surface of the impenetrable foliage of my trees, and but a few stray gleams steal into the inner sanctuary, I throw myself down among the tall grass by the trickling stream; and, as I lie close to the earth, a thousand unknown plants are noticed by me: when I hear the buzz of the little world among the stalks, and grow familiar with the countless indescribable forms of the insects and flies, then I feel the presence of the Almighty, who formed us in his own image, and the breath of that universal love which bears and sustains us, as it floats around us in an eternity of bliss; and then, my friend, when darkness overspreads my eyes, and heaven and earth seem to dwell in my soul and absorb its power, like the form of a beloved mistress, then I often think with longing, Oh, would I could describe these conceptions, could impress upon paper all that is living so full and warm within me, that it might be the mirror of my soul, as my soul is the mirror of the infinite God!
O my friend — but it is too much for my strength — I sink under the weight of the splendor of these visions! A wonderful serenity has taken possession of my entire soul, like these sweet mornings of spring which I enjoy with my whole heart. I am alone, and feel the charm of existence in this spot, which was created for the bliss of souls like mine.
I am so happy, my dear friend, so absorbed in the exquisite sense of mere tranquil existence, that I neglect my talents. I should be incapable of drawing a single stroke at the present moment; and yet I feel that I never was a greater artist than now.
When, while the lovely valley teems with vapor around me, and the meridian sun strikes the upper surface of the impenetrable foliage of my trees, and but a few stray gleams steal into the inner sanctuary, I throw myself down among the tall grass by the trickling stream; and, as I lie close to the earth, a thousand unknown plants are noticed by me: when I hear the buzz of the little world among the stalks, and grow familiar with the countless indescribable forms of the insects and flies, then I feel the presence of the Almighty, who formed us in his own image, and the breath of that universal love which bears and sustains us, as it floats around us in an eternity of bliss; and then, my friend, when darkness overspreads my eyes, and heaven and earth seem to dwell in my soul and absorb its power, like the form of a beloved mistress, then I often think with longing, Oh, would I could describe these conceptions, could impress upon paper all that is living so full and warm within me.
When, while the lovely valley teems with vapor around me, and the meridian sun strikes the upper surface of the impenetrable foliage of my trees, and but a few stray gleams steal into the inner sanctuary, I throw myself down among the tall grass by the trickling stream; and, as I lie close to the earth, a thousand unknown plants are noticed by me: when I hear the buzz of the little world among the stalks, and grow familiar with the countless indescribable forms of the insects and flies, then I feel the presence of the Almighty, who formed us in his own image, and the breath of that universal love which bears and sustains us, as it floats around us in an eternity of bliss; and then, my friend, when darkness overspreads my eyes, and heaven and earth seem to dwell in my soul and absorb its power, like the form of a beloved mistress, then I often think with longing, Oh, would I could describe these conceptions, could impress upon paper all that is living so full and warm within me, that it might be the mirror of my soul, as my soul is the mirror of the infinite God!
O my friend — but it is too much for my strength — I sink under the weight of the splendor of these visions! A wonderful serenity has taken possession of my entire soul, like these sweet mornings of spring which I enjoy with my whole heart. I am alone, and feel the charm of existence in this spot, which was created for the bliss of souls like mine.
I am so happy, my dear friend, so absorbed in the exquisite sense of mere tranquil existence, that I neglect my talents. I should be incapable of drawing a single stroke at the present moment; and yet I feel that I never was a greater artist than now.
When, while the lovely valley teems with vapor around me, and the meridian sun strikes the upper surface of the impenetrable foliage of my trees, and but a few stray gleams steal into the inner sanctuary, I throw myself down among the tall grass by the trickling stream; and, as I lie close to the earth, a thousand unknown plants are noticed by me: when I hear the buzz of the little world among the stalks, and grow familiar with the countless indescribable forms of the insects and flies, then I feel the presence of the Almighty, who formed us in his own image, and the breath of that universal love which bears and sustains us, as it floats around us in an eternity of bliss; and then, my friend, when darkness overspreads my eyes, and heaven and earth seem to dwell in my soul and absorb its power, like the form of a beloved mistress, then I often think with longing, Oh, would I could describe these conceptions, could impress upon paper all that is living so full and warm within me.
When, while the lovely valley teems with vapor around me, and the meridian sun strikes the upper surface of the impenetrable foliage of my trees, and but a few stray gleams steal into the inner sanctuary, I throw myself down among the tall grass by the trickling stream; and, as I lie close to the earth, a thousand unknown plants are noticed by me: when I hear the buzz of the little world among the stalks, and grow familiar with the countless indescribable forms of the insects and flies, then I feel the presence of the Almighty, who formed us in his own image, and the breath of that universal love which bears and sustains us, as it floats around us in an eternity of bliss; and then, my friend, when darkness overspreads my eyes, and heaven and earth seem to dwell in my soul and absorb its power, like the form of a beloved mistress, then I often think with longing, Oh, would I could describe these conceptions, could impress upon paper all that is living so full and warm within me, that it might be the mirror of my soul, as my soul is the mirror of the infinite God!
O my friend — but it is too much for my strength — I sink under the weight of the splendor of these visions! A wonderful serenity has taken possession of my entire soul, like these sweet mornings of spring which I enjoy with my whole heart. I am alone, and feel the charm of existence in this spot, which was created for the bliss of souls like mine.
I am so happy, my dear friend, so absorbed in the exquisite sense of mere tranquil existence, that I neglect my talents. I should be incapable of drawing a single stroke at the present moment; and yet I feel that I never was a greater artist than now.
When, while the lovely valley teems with vapor around me, and the meridian sun strikes the upper surface of the impenetrable foliage of my trees, and but a few stray gleams steal into the inner sanctuary, I throw myself down among the tall grass by the trickling stream; and, as I lie close to the earth, a thousand unknown plants are noticed by me: when I hear the buzz of the little world among the stalks, and grow familiar with the countless indescribable forms of the insects and flies, then I feel the presence of the Almighty, who formed us in his own image, and the breath of that universal love which bears and sustains us, as it floats around us in an eternity of bliss; and then, my friend, when darkness overspreads my eyes, and heaven and earth seem to dwell in my soul and absorb its power, like the form of a beloved mistress, then I often think with longing, Oh, would I could describe these conceptions, could impress upon paper all that is living so full and warm within me.
When, while the lovely valley teems with vapor around me, and the meridian sun strikes the upper surface of the impenetrable foliage of my trees, and but a few stray gleams steal into the inner sanctuary, I throw myself down among the tall grass by the trickling stream; and, as I lie close to the earth, a thousand unknown plants are noticed by me: when I hear the buzz of the little world among the stalks, and grow familiar with the countless indescribable forms of the insects and flies, then I feel the presence of the Almighty, who formed us in his own image, and the breath of that universal love which bears and sustains us, as it floats around us in an eternity of bliss; and then, my friend, when darkness overspreads my eyes, and heaven and earth seem to dwell in my soul and absorb its power, like the form of a beloved mistress, then I often think with longing, Oh, would I could describe these conceptions, could impress upon paper all that is living so full and warm within me, that it might be the mirror of my soul, as my soul is the mirror of the infinite God!
O my friend — but it is too much for my strength — I sink under the weight of the splendor of these visions! A wonderful serenity has taken possession of my entire soul, like these sweet mornings of spring which I enjoy with my whole heart. I am alone, and feel the charm of existence in this spot, which was created for the bliss of souls like mine.
I am so happy, my dear friend, so absorbed in the exquisite sense of mere tranquil existence, that I neglect my talents. I should be incapable of drawing a single stroke at the present moment; and yet I feel that I never was a greater artist than now.
When, while the lovely valley teems with vapor around me, and the meridian sun strikes the upper surface of the impenetrable foliage of my trees, and but a few stray gleams steal into the inner sanctuary, I throw myself down among the tall grass by the trickling stream; and, as I lie close to the earth, a thousand unknown plants are noticed by me: when I hear the buzz of the little world among the stalks, and grow familiar with the countless indescribable forms of the insects and flies, then I feel the presence of the Almighty, who formed us in his own image, and the breath of that universal love which bears and sustains us, as it floats around us in an eternity of bliss; and then, my friend, when darkness overspreads my eyes, and heaven and earth seem to dwell in my soul and absorb its power, like the form of a beloved mistress, then I often think with longing, Oh, would I could describe these conceptions, could impress upon paper all that is living so full and warm within me.
Uno de los mitos, y que por consiguiente general mucha confusión, es acerca de cuantas calorías uno necesita.
El objetivo de este blog no es ir en detalle con la cantidad de calorías que son necesarias para nuestro dia a dia, ya que eso varia mucho.
En este blog vamos a cubrir los siguientes conceptos:
¿Qué es una caloría?
¿Es un producto “light” o “bajo en grasa” mejor?
El “Índice Glucémico” (“Glicemic Index”) y la “Carga Glucémica” (“Glicemic Load”)
Las calorías y la nutrición
Conclusiones
Photo by Diana Polekhina – Unsplash
Es muy diferente calcular las necesidades de alguien que se encuentra en el hospital, o de atletas profesionales, quienes practican deportes a un alto nivel, o las de alguien que hace muy poco ejercicio.
Para la gran mayoría de personas, sin embargo, contar las calorías se convierte no solo en algo confuso, sino también tedioso.
Al final, dedicamos nuestro valioso tiempo en sacar cuentas de calorías y no en lo que es más importante para estar saludables.
Los invitare a conocer un poco de 2 conceptos: el índice glicémico y la carga glicémica.
Esto le va a ayudar mucho a entender que las comidas no son solo calorías, sino que afectan como nuestro cuerpo trabaja, o lo que llamamos metabolismo.
¿Qué es una caloría?
La “caloría” es una unidad de energía, y el concepto se ha trasladado del campo de la Física al de la Nutrición.
De acuerdo al diccionario de Oxford, una caloría es definida como “la cantidad de calor necesaria para elevar 1 grado centígrado la temperatura de 1 gramo de agua”. La caloría expresa el valor energético de las comidas.
Las autoras describen que aunque una ingesta alta en calorías puede estar asociada con un BMI elevado ( índice de masa corporal), el reducir calorías debe enfocarse en mejorar la calidad nutricional para mantener la pérdida de peso a largo plazo.
Como lo mencionan las investigadoras, el solo hecho de reducir calorías no necesariamente lleva a una dieta saludable.
Esto es algo muy importante de tener en cuenta, ya que cuando pensamos solo en contar calorías muchas veces las reemplazamos con ingredientes o comidas muy altas en azucares o procesados, lo cual al final podría causar más daño.
Lo he visto muchas veces, y para ser honesto, en algún momento en mi vida también prestaba mucha atención a la cantidad de calorías, sin preocuparme cuales eran las fuentes o de donde venían esas calorías.
¿Es un producto “light” o “bajo en grasa” mejor?
Photo by Kenny Eliason-Unsplash
Nuevamente, el simple hecho de que una dieta sea baja en calorías no la hace más saludable.
Lo mismo sucede con tantos productos que se venden en las tiendas marcados como “bajo en grasa” o “light”.
Seamos sinceros, y es posible que usted también piense, que todo producto “light” es mejor. Con tanta propaganda y avisos de modelos muy esbeltos consumiendo estos productos “light” y la idea de que toda grasa es mala, es fácil caer en la trampa.
La realidad es otra, y es que los cambios que les hacen a muchos productos, por ejemplo, el yogurt o la leche, para crear versiones “cero en grasa” o “solo 1% de grasa” no los hacen más saludables.
No es solo que los productos empaquetados, procesados tienen un contenido mucho más alto de sodio, sino que para que un producto sea “light”, las compañías de comida tienen que reemplazar el azúcar con “edulcorantes sin calorías”.
Algo muy parecido sucede con las versiones “light” o “cero calorías” de las sodas o gaseosas.
Estas bebidas de por sí ya producen un incremento muy alto de azúcar e insulina en la sangre.
Sinembargo, para hacerle sentir mejor al consumidor, se tienen las versiones “light”, las cuales tienen otros aditivos que también terminan afectando a nuestro cuerpo.
Le cuento que las comidas que contienen edulcorantes o endulzantes mantienen ese sabor dulce, el cual podría afectar señales a nivel del cerebro que se encargan de la saciedad, esa sensación de que uno ya está satisfecho.
¿Qué quiere decir esto? Que estas comidas hacen que uno no deje de tener hambre, y siga comiendo, es por eso que en su estudio los investigadores describen a la obesidad como “adicción a comidas que endulzan nuestro paladar”
El “Índice Glucémico” (“Glicemic Index”) y la “Carga Glucémica” (“Glicemic Load”)
Estos 2 conceptos, aunque suenan similar son muy distintos.
El Índice Glucémico es un número asignado a una comida según qué tan rápido suba el azúcar en la sangre.
Este número va de 0 a 100, siendo 100 la glucosa pura (azúcar).
Por otro lado, la Carga Glucémica, no solo nos dice cuanto aumentara el azúcar con cierto alimento que ingerimos, sino también cuanta azúcar ingresara a nuestro cuerpo en cada porción de dicho alimento.
Como lo describe este artículo de la Universidad de Harvard , pongamos por ejemplo una sandia. Su índice glucémico es muy alto: 80, pero como tiene tan pocos carbohidratos, su carga glucémica es solo de 5.
Photo by Rens D – Unsplash
Es por so que no debemos aferrarnos a los números solamente, como en el caso del índice glucémico, los cuales solo nos dan una historia parcial del problema.
Finalmente, unas líneas para con otro ejemplo dejar claro que mas importante que contar calorías es contar ingredientes que son ricos en nutrientes y vitaminas.
En la comparación de arriba vemos que 6 unidades de “gummies” o “gomitas con sabor a fruta” contienen la misma cantidad de calorías que 14 almendras: 97 kcal.
Si vemos cuanta proteína hay en las gomitas: cero, mientras las almendras tienen 3.5 gr. Además, a pesar que hay una gran diferencia en el contenido de grasas: 1.5 gr en las gomitas vs 8.4 gr en las almendras, las grasas de las gomitas son “trans”, que causan inflamación.
Lógicamente las gomitas no nos dan nada de fibra, y su contenido de sodio es mucho más alto que las almendras.
De igual manera, no hay nada de minerales o vitaminas en las gomitas, mientras las almendras contienen muchos de estos importantísimos micronutrientes.
Lo que si tienen mucho las gomitas son aditivos, edulcorantes y saborizantes, todas cosas procesadas que alteran nuestras células.
En conclusión, los invito a ver más allá de las calorías, a pensar que una caloría no es más que una definición arbitraria que no me expresa más que eso, un valor numérico.
Los invito a considerar a la comida no solo como nuestra fuente de energía, sino como a un conjunto de nutrientes que ayudaran a mi cuerpo a sentirse mejor.
Nuestra relación con la comida no debe ser de ansiedad o estrés por contar calorías, sino más bien una relación de agradecimiento, casi un ritual de brindar a cada célula de nuestro organismo con los ingredientes necesarios para una función optima.
Al final, el efecto de las comidas no solo se determina por lo que individualmente causan en nuestro cuerpo, sino como cada persona procesa su comida, y el significado del mismo acto de comer, en armonía y disfrutando de cada bocado.
Hasta pronto, y muchas gracias por leer este blog,
