LA DIETA DE LA LONGEVIDAD Y EL ENVEJECIMIENTO
Si recapitulamos, la Dieta de la Longevidad explora la vinculación del envejecimiento y las enfermedades crónicas. Te animamos a elegir nuestras dietas cuando necesites un plan de comidas saludable.
¿Qué es la Dieta de Longevidad y cómo se desarrolló?
Dr. Longo empezó sus estudios debido a la fascinación que tenía por saber qué tipo de alimentos hacen que las personas vivan más y con una vida más saludable.
Una de las razones por las cuales el Dr. Longo comenzó a estudiar el estilo de vida de los centenarios fue, porque algunos de sus familiares, que vivían en Estados Unidos, desarrollaron diabetes y enfermedades cardíacas. El desarrollo de estas enfermedades era poco común en Italia, donde él creció.
Dr. Longo quería encontrar la conexión del motivo por el cual muchos centenarios no desarrollaban enfermedades crónicas y qué les hizo ser capaces de vivir una larga vida saludable.
La Dieta de Longevidad ha sido respaldada por tres décadas de investigación y ha sido creada a partir de estudios centenarios, estudios clínicos, estudios epidemiológicos e investigaciones sobre la juventud. Los estudios centenarios incluyeron la investigación sobre la determinación de qué tipo de estilo de vida tienen los centenarios.
Dr. Longo investigó los alimentos que los centenarios comían durante la etapa de crecimiento y posterior. Se dio cuenta que las personas centenarias ingerían comidas más copiosas a lo largo del día y porciones más pequeñas por las noches. También detectó que la actividad física era muy común en la vida de estas personas, desde su juventud hasta la vejez. Los empleos de estas personas (jardinería), las fiestas (baile) y los lugares donde vivían contribuían a que estuvieran físicamente activos.
Con los hallazgos del estilo de vida de los centenarios, el Dr. Longo llevó a cabo investigaciones básicas y investigaciones epidemiológicas, que le ayudaron a determinar las causas o la existencia de factores de riesgo de enfermedades en ciertas poblaciones. A través de las investigaciones, encontró que comer una dieta más alta en carbohidratos y más baja en proteínas es lo que provoca, en repetidas ocasiones, llevar una vida más saludable. Sus dietas consistían, principalmente, en alimentos basados en vegetales y algunas opciones de pescado.
Conexión entre la Dieta de Longevidad y el envejecimiento
Te preguntarás, ¿cómo las directrices de la Dieta de la Longevidad se relacionan con el envejecimiento?
Los estudios encontraron que las ingestas altas de proteína aumentan el IGF (Insulina como factor de crecimiento) y los receptores de crecimiento TOR-S6K. Muchos estudios determinan que esto aumenta el proceso de envejecimiento. También se ha concluido que tener un factor de crecimiento similar a la insulina reduce la esperanza d vida y la tasa de diabetes tipo 2 y el cáncer.
Se ha encontrado que la proteína metionina juega un papel en el proceso de envejecimiento. Reducir esta proteína puede ayudar a reducir el factor de crecimiento similar a la insulina, lo que puede ralentizar el proceso de envejecimiento.
Conexión entre la Dieta de Longevidad y las enfermedades crónicas
Al examinar los estudios de las personas centenarias se detectó un patrón común: la dieta que tenían a lo largo de sus vidas. Esta dieta se ha vinculado a una baja prevalencia de enfermedades crónicas, como la obesidad, el cáncer, la diabetes tipo 2 y las enfermedades cardiovasculares.
En los primeros 80 años de su vida, sus dietas consistían principalmente en fuentes vegetales, como legumbres, verduras y bajas cantidades de proteínas procedentes del pescado. Además de una dieta baja en azúcares, grasas saturadas y alimentos procesados. Esta es la razón por la que la Dieta de Longevidad se compone de estos patrones dietéticos, ya que las personas viven hasta los 100 años o más, libres de enfermedades crónicas. Los macronutrientes de la Dieta de Longevidad se explican aquí.
Los estudios realizados han encontrado relación entre el aumento de la ingesta de proteínas animales (carnes rojas y procesadas), que tienen un contenido alto en grasa saturada, y el riesgo de desarrollo de enfermedades cardiovasculares, cáncer, enfermedades renales crónicas y diabetes tipo 2.
Por otro lado, se ha encontrado que las fuentes de proteínas vegetales ayudan a reducir los riesgos de desarrollar enfermedades crónicas. Las dietas vegetarianas, que son bajas en proteínas animales y en grasas no saludables, ayudan a reducir los parámetros metabólicos como el colesterol, triglicéridos, azúcar en la sangre y la presión arterial.
Es muy importante tener controlados los parámetros anteriores, ya que si superan las tasas recomendadas pueden desarrollar enfermedades cardiovasculares o diabetes tipo 2. También se ha encontrado que hay más posibilidades de contraer diabetes tipo 2 en aquellas personas que no tienen una dieta rica en vegetales.
Por lo tanto, puedes preguntarte: ¿cómo exactamente una dieta basada en alimentos vegetales reduce el riesgo de contraer enfermedades cardiovasculares o diabetes tipo 2? Pues bien, a continuación, nos sumergiremos en los nutrientes que los alimentos vegetales (granos enteros, legumbres, semillas, nueces, verduras y frutas) proporcionan a nuestros cuerpos. Estos alimentos nos proporcionan grandes fuentes de fibra, antioxidantes, vitaminas, minerales y son bajos en grasa. Los estudios han encontrado que la fibra puede mejorar la salud del corazón, ya que tiene la capacidad de reducir el colesterol LDL (colesterol no saludable). El contenido antioxidante de los alimentos vegetales, específicamente en las frutas, ha demostrado reducir la inflamación que ayuda a mejorar la salud del corazón.
La Dieta de la Longevidad también recomienda el consumo de pescado (salmón, sardinas, anchoas, etc.), ya que este, ayuda a mejorar la salud cardiovascular.
Los estudios han encontrado que los ácidos grasos omega-3, que se encuentran en el pescado y en las fuentes vegetales, pueden ayudar a reducir los niveles de lípidos en la sangre (en cantidades excesivas puede dañar el corazón), la presión arterial y pueden aumentar los niveles de colesterol bueno (colesterol HDL), que son beneficiosos para el corazón.
En general, la Dieta de la Longevidad se ha diseñado para prolongar la vida y que esta sea lo más saludable posible.
Las bajas ingestas de proteínas ayudan a ralentizar el proceso de envejecimiento, mientras que los tipos de proteínas, así como el consumo de granos integrales, verduras y frutas ayuda a disminuir el riesgo de desarrollar enfermedades crónicas.
Reducir el riesgo de contraer enfermedades crónicas, como la diabetes tipo 2, el cáncer y las enfermedades cardiovasculares ayudará a aumentar la esperanza de vida.
Prueba uno de nuestros planes de comidas personalizados para experimentar la Dieta de Longevidad por ti mismo.
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