Cada día escuchamos más la palabra “soy intolerante” y, junto a ella, el gluten o la lactosa son las más comunes. ¿Qué significado tiene esto? ¿Por qué lo oímos cada vez más? Las intolerancias no es algo nuevo, pues 400 años a.C., el mismo Hipócrates ya identificó la intolerancia a la lactosa sin embargo, los síntomas que producía no se han descrito hasta hace unos años. A eso le sumamos que, con la evolución, nuestra nutrición ha cambiado pasando de ser escasa y sin procesar a ser abundante y procesada. ¿Qué consecuencia tiene esto? Nuestros intestinos necesitan adaptarse a este cambio y hay veces en las que no absorben bien un alimento por lo que se inflaman y producen hinchazón de barriga entre otros síntomas.
¿Cómo saber si tienes intolerancias alimentarias?
Antes de empezar con el tema en cuestión, me gustaría aclarar una serie de conceptos importantes:
¿Qué tienen en común las intolerancias y las alergias a un alimento?
Ambas son reacciones adversas a los alimentos, es decir, una reacción que produce nuestro cuerpo ante la ingesta de un alimento. Sin embargo, en las alergias interviene el sistema inmunológico mientras que en la intolerancia no. Por esta razón una persona alérgica a las nueces no puede tomarlas ya, que una cantidad pequeña de este fruto seco podrá provocarle hinchazón de cara, hormigueo e incluso, si no se trata, una anafilaxis donde entra en juego el sistema circulatorio y respiratorio pudiendo llegar a la muerte. En la intolerancia no interviene nuestro sistema inmune, por lo que en el caso de la nuez podemos comerla pero nuestro intestino no la absorberá y lo más probable es que nuestro cuerpo reaccione con hinchazón y gases.
Entonces, ¿Por qué se producen las intolerancias?
Una vez que tenemos claro que en la intolerancia no interviene el sistema inmune, podemos clasificarlas en diferentes tipos:
- Enzimática: está relacionada con un déficit de enzimas, como por ejemplo la lactasa. Más de un 70% de la población tiene intolerancia a la lactosa, y no es casualidad, todo tiene una explicación. La lactasa es la enzima encargada de digerir la lactosa, es decir, “la rompe” convirtiéndola en dos azúcares, glucosa y galactosa. Si no tenemos suficiente lactasa, la lactosa no puede digerirse, acumulándose en el intestino y provocando inflamación ente otros. Esta intolerancia es común en adultos porque nuestro organismo deja de producir lactasa debido a que no está hecho para beber leche (como cuando somos pequeños).
- Farmacológica: la composición de los alimentos es muy importante, y en este punto es donde entra en juego este tipo de intolerancia. Un ejemplo de ello es la histamina, seguro que al escuchar esta palabra la asocias con alergia, y es que los procesos alérgicos se suelen tratar con fármacos antihistamínicos. Sin embargo, hay alimentos ricos en histamina como el tomate, las espinacas o la col. Si al consumir estos alimentos te duele la cabeza o notas cambios en el tránsito intestinal, probablemente tengas una intolerancia alimentaria debido a la histamina.
- Indeterminada: este es el tipo de intolerancia más común en los alimentos procesados, ya que lo que la causa son los aditivos y conservantes que contienen.
Una vez explicado en qué consiste una intolerancia y los tipos que hay, ¿cómo podemos saber si las padecemos?
Asegúrese de que no ha comido nada en mal estado
Cuando preguntamos a un paciente, ¿por qué cree que tiene intolerancias? La respuesta más común es: “tengo la barriga hinchada, gases, tránsito intestinal acelerado…” efectivamente estos son los síntomas más comunes, por lo que siempre que presenciemos alguno de ellos, debemos hacer memoria acerca de lo que hemos comido, cómo lo hemos cocinado y si había algo en mal estado. Todo es importante, desde la calidad del producto que elegimos hasta la cocción, si al hacer nuestra valoración todo está correcto debemos pasar al siguiente paso: preguntar a nuestros progenitores.
Pregunte a sus padres si también les pasa a ellos…puede ser de origen genético
“Cada vez que bebo leche tengo que ir al baño, creo que soy intolerante porque siempre la consumo en buen estado y he probado distintas variedades de leche.” En este punto, es bueno preguntar a tu familia si a ellos también les sienta mal la leche ¿por qué? En casi todas las intolerancias hay un componente genético, de hecho en la intolerancia a la lactosa podemos encontrar varios tipos:
- Déficit congénito de lactasa: en este caso, el bebé recién nacido ya sufre intolerancia a la lactosa por lo que el paso a seguir es tratarlo con leches especiales.
- Intolerancia secundaria: esta es la más común, suele aparecer en adultos y se debe a un déficit de la enzima lactasa por diversos motivos (alguna enfermedad, fármaco o componente genético).
Hemos mencionado el ejemplo de la lactosa porque es el más común, pero sucede lo mismo con todos los tipos de intolerancia, como la fructosa o el gluten donde determinados genes pueden ser los responsables de que se produzca la intolerancia.
Monitorice lo que come y elimine lo que le hace daño
Qué fácil parece, ¿verdad? Y más si tenemos en cuenta que a lo largo de nuestra vida se calcula que consumamos sobre unas 100 toneladas de alimentos. Además cada día tenemos más variedad en el mercado, donde aparte de alimentos, tenemos que incluir las diferentes salsas, bebidas, aditivos… como hemos dicho anteriormente ¡Todo cuenta! Por esta misma razón, es probable que un zumo de naranja comprado en el súper te pueda sentir mal, y uno hecho en casa no, ya que el de casa solo va a llevar naranja, mientras que el del súper llevará una gran cantidad de aditivos y conservantes. En este caso tu intolerancia no sería a la naranja en sí, si no que será a algún aditivo que lleve ese zumo. Por lo tanto es importante no generalizar y anotar en nuestro informe diario todo al dedillo.
Pongamos otro ejemplo: los berberechos. Si al ver nuestra recopilación de alimentos nos damos cuenta de que los berberechos nos sientan mal tanto frescos como enlatados nos encontramos con el caso contrario al zumo, somos intolerantes al berberecho en cualquier modo de cocinado y preparado.
Test de intolerancia alimentaria
Realízate hoy tu test de intolerancia en el que analizaremos más de 2.000 alimentos por 125€. Recuerda que esta oferta estará disponible solo por unos días.
Coger un papel, hacer recordatorio de las comidas del día, ingredientes y modo de cocinado puede ser un trabajo engorroso, pero es el primer paso para darnos cuenta de cuál puede ser ese alimento que nos esté sentando mal. ¿Qué ocurre si no lo descubrimos? ¿Puede ser que no solo se trate de uno y sean varios?
Si es persistente la causa más probable: intolerancia alimentaria.
Como siempre digo, nuestro cuerpo es sabio y nos manda señales cuando algo no va bien. En el caso de una intolerancia puede ser desde la presencia de gases, barriga hinchada o diarrea hasta problemas de piel o dolor de cabeza. Y te preguntarás, ¿cómo algo que ocurre en el intestino puede afectar a la piel o a la cabeza? Un fallo que solemos cometer no considerar el cuerpo como un TODO, lo más común es enfocarnos en un órgano o sistema pero si éste no funciona, se reflejará en otro. Por ejemplo, supongamos que tenemos intolerancia al gluten y no lo sabemos, a priori el intestino se inflamará, tendremos diarrea e hinchazón abdominal. Debido a que no digerimos el gluten, el intestino inflamado provocará un déficit en la absorción de alimentos, promoviendo la aparición de anemia, retraso en el crecimiento e incluso a nivel del sistema nervioso síndromes como hiperactividad y déficit de atención. En resumen, nuestro cuerpo nos da señales cuando algo va mal y no funciona y tenemos que estar atentos a esos síntomas, una simple intolerancia no tratada puede ser la causante de la mayoría de los problemas de salud que padezcas.
En Farmacias Hidalgo disponemos de un test de intolerancia no invasivo, donde analizamos sobre 2000 alimentos y damos los resultados al instante. Si tienes dudas, consúltanos.
Para acabar me gustaría hacerlo igual que he empezado el artículo, con Hipócrates, en este caso con una de sus frases más famosas: “Que la comida sea tu alimento, y el alimento tu medicina.” No esperes a averiguarlo, notarás un antes y un después en tu vida.
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By adjusting the incline degree on the bench,
you can specifically hone in on these hard-to-hit higher chest muscles,
helping to create a well-rounded and sculpted chest. Whereas each cable machines and free weights have their advantages, cable workouts
could additionally be more practical for focusing on the chest muscles.
In Distinction To with free weights where pressure is misplaced at the high of a raise, cables keep fixed pressure on the muscular tissues all through an train. With fixed pressure on the focused muscles,
this cable chest train can induce hypertrophy and power
positive aspects quicker than other exercises. One vital advantage of cable chest workout routines
is the elevated range of movement they provide compared to conventional weightlifting workout routines.
To maximize the effectiveness of your cable chest exercise,
it’s essential to regulate the load accordingly.
Keep control as you execute every repetition while
specializing in contracting your chest muscular tissues.
Adjusting the weight according to your energy level will guarantee an efficient exercise
with out compromising type or safety.
The Cable Kneeling Excessive to Low Fly caters to this
particular area, permitting for focused muscle activation and growth where it matters most.
Perform the Cable Kneeling High to Low Fly to focus on your decrease chest and achieve balanced muscle growth.
By incorporating this train into your routine, you’ll be able to effectively work in your chest muscles
from completely different angles, selling total energy and size in the chest.
The Cable Standing Chest Press is a key train for constructing chest power and
muscle size.
The dumbbell chest fly is one other isolation train for your chest and front delts, that, like the bench press,
works all muscle fibers in your pecs. If you wish to goal
your upper chest much more, you probably can add a slight incline to the bench.
The incline bench press is amongst the best workouts for your higher chest.
As A Outcome Of of the incline, your upper pec muscle fibers are directly within the
line of work, emphasizing this part of the muscle in comparison with the flat bench press.
You wish to lean your higher physique slightly over the bar
and convey your legs ahead beneath the bar as you descend to remain balanced.
And then utilizing your decrease chest and triceps, push
again up and attempt to keep your elbows from flaring out an excessive amount of.
Additionally, research like this one by Akagi et al., present
a positive correlation between 1 rep max bench press with the scale of the pectoralis major.
Thus, indicating that a strong bench does equate to a big chest
in many instances. Chest may be one of the
incessantly trained muscle tissue by most people. However it’s sadly also the one muscle
group that folks are inclined to have essentially the most trouble growing.
In addition, there’s a bent for the majority of people to
overly concentrate on flat urgent actions (e.g.
barbell bench press). It’s an excellent alternative to traditional bench presses, particularly for those with shoulder issues.
Your entrance delts will naturally have more activation than the flat bench because
of the shoulder flexion. The cable fly is an isolation train for the pecs and front deltoids, that are
the identical muscle tissue activated with a flat bench dumbbell fly.
The difference with cables is the resistance curve is flat with cables,
so that you get a continuing load on your pecs
throughout the entire range.
This will help to zero in on mind-muscle connection and correct any muscular imbalances
between your two arms. Dr. Mike Israetel is a aggressive bodybuilder and some of
the prolific voices within the health community.
He blends science-based analysis with exercise into easy-to-process packages for his viewers.
From intensity and technique to workout splits, he lays out thought-provoking ideas all whereas serving to you reach a model new
stage of features contained in the health club.
Including to your growing arsenal of cable machine workout routines, subsequent
up is the Standing Cable Raise. Elevate your fitness
journey by implementing these practical and efficient strategies to reinforce
muscle activation and maximize outcomes. Don’t miss out on the potential influence of these exercises in sculpting a stronger, more outlined
chest.
With the mendacity dumbbell version, the pecs lose pressure on the top of the movement, while the cables create resistance in opposition to
the arms. We’ve received instance cable chest
exercises so that you can use in your coaching cut up.
Long story brief, the cable chest workouts on this guide will lead
to maximal chest development. In the realm of chest exercises, the primary moves that may come to thoughts might
embrace classics just like the barbell bench press or push-ups.
If you’re performing a high to low variation, you then’ll have interaction the upper pectorals, and if you
carry out the low to excessive, you’ll engage the decrease pectorals.
This is among the finest dual cable cross chest exercises, and it’s quite just like a cable
crossover. The key difference is that the cables are positioned barely in a special
way, so you must be able to raise extra weight.
Maintain your arms straight as you perform the chest press, and attempt to maintain the strain in your chest muscle tissue.
This ought to help forestall you from spreading the work throughout your back and core muscle tissue, and allow you to isolate
your pectorals. This helps you build a broad chest, and
the constant pressure of the cables helps to give you
a greater pump than a regular bench press. This
cable crossover machine exercise works your higher
pectorals, similar to if you do an incline cable
bench press.
Building a robust, sculpted chest requires
extra than simply bench presses and push-ups.
Regardless Of the popularity of free weights, the versatility of cable machines presents innovative ways
to target your pecs with precision and safety.
The cable crossover is another isolation train that can do wonders
for constructing muscle across the whole pectorals.
It’s a fan favourite amongst many health fanatics and for a good purpose.
Through a long range of movement, it encourages deep pectoral contraction whenever you cross your wrists over one another
on the end vary of movement. The crossover action could
serve for higher activation of the pectoralis major and the
serratus anterior, due to the extra humeral abduction. The cable chest press is a compound motion that serves as a
fantastic alternative to the standard barbell bench press.
This movement targets the higher chest space, serving to to boost muscle steadiness and stability whereas promoting elevated range of movement for improved muscle activation. Perform the cable low
fly to focus on the lower portion of your chest muscles.
Stand in entrance of a cable machine with the cables set at their
lowest place. Grasp the handles and take a step forward, maintaining a slight bend in your elbows.
To carry out the cable incline bench press, sit on an incline bench and grasp the
cable handles with an overhand grip. While cable crossovers are an effective chest-building
train, performing them incorrectly can hinder your progress and increase the risk of injury.
Understanding the common errors ensures you execute the motion safely and maximize your
results.
While the bench press is a extremely efficient train and yes, builds insane chest energy,
by itself, it’s not going to assist you develop well-rounded chest power.
This train is similar to the cable crossover however you start with your arms barely lower.
This is an isolation exercise to allow you to concentrate on one pectoral muscle at
a time. The mighty barbell has been shown to elicit the
same degree of pec muscle activation because the cable crossover train, making them equal
on this regard. The cable chest fly primarily recruits
the middle portion of the pecs in horizontal shoulder flexion.
Studies indicate that modifying the grip place and wrist rotation can enhance pectoral muscle activation (Barnett, Kippers
& Turner, 1995). This movement additionally locations
less stress on the shoulder joint compared to a barbell press, making it a safer
alternative for people with shoulder discomfort. Chest muscular tissues aren’t
only for aesthetics—developed pectoral muscles additionally
enhance posture, movement and overall energy. Learn on for
a quick run-down of those muscles, the advantages of
coaching them, plus get skilled tips on tips on how to
create a robust chest exercise. The Cable One Arm
Decline Fly is an efficient train for focusing on the decrease chest muscle tissue, as properly as difficult the shoulders and arms to work
tougher. This train is ideal for constructing chiseled pecs as it engages all
three parts of your chest muscular tissues – higher, center, and lower fibers – resulting in extra complete
muscle improvement. The cable towers on a cable machine let you adjust the angle of
the pulleys to any position from the highest to the bottom, enabling you to focus
on your muscular tissues from varied angles.
It presents versatility as it could be performed with totally different variations, corresponding to single-arm or
impartial grip, allowing you to regulate the motion to
target specific areas of the chest. With cables, you
maintain fixed pressure throughout every exercise, ensuring your pectoralis major and surrounding muscle tissue are engaged properly without
pointless stress. This train will actually take the usual cable fly to new heights.
The low-to-high cable fly is an isolation movement, which
means that only a single joint is transferring, in this case the shoulder joint.
Still, it works a quantity of muscles like the clavicular head of the pectoralis major, anterior deltoid,
and serratus anterior as stabilizers.
As A End Result Of of the upward-slanting angle, you emphasize the upper part of your chest, helping to
build higher overall definition and energy for this critical and often under-utilized muscle.
At the top of the push, it’s easy to lock out your elbows and let the weight
relaxation momentarily on your skeletal construction.
Again, you get a miniature «break» between the 2 phases of the
train.
It helps to develop and define the chest muscular tissues,
particularly the Internal pectoral
muscular tissues. If you’re looking for easy band chest exercises to add to your routine, band
flys are a fantastic staple exercise to get you began. The vary of movement
of the dip allows for a deeper stretch on the lower chest and triceps, resulting in larger power and muscle growth.
Finally, if you’re in search of another efficient decrease chest train, attempt the smith machine decline bench
press. Not Like free weights, this train provides a guided motion, facilitating a extra centered give consideration to the chest muscular tissues without
worrying about stability or control. The neutral-grip
dumbbell press is a great bench press different as a outcome of it
emphasizes the chest and triceps without causing
shoulder ache. As A Outcome Of your palms are going
through one another, it reduces the strain on your shoulders.
Standing dumbbell chest fly is among the best
chest workouts that you can do at home with dumbbells. It can be performed in a kneeling position, which increases core involvement and can improve the core stability and power of the belly muscles.
The shut grip bench press is a variation of the bench press and an train used to build muscle and power in the triceps.
The study found that probably the most activity for the higher a half of the pectoralis main muscle occurred when the bench was angled at 30 levels.
When you start constructing your chest muscles, words like «Squeeze press»
and «Decline push up» would possibly sound difficult. A seated variation of the standing fly, the seated center cable chest fly
allows you to focus extra on using the chest and fewer on fighting weak body
management as you tire. In this text, we’ll clarify why you ought to be doing cable workouts in your chest coaching routine, regardless of your level of experience or want to stimulate new growth.
The capability to change the angles alone offers
you a lot to play with, but you also have other
training variables you could alter and further increase selection. Your pec minor
is a small triangular muscle, of which you’ve one on both sides, that lies under your pec main. It arrises from your rib cage (3-5th ribs)
and inserts into your coracoid (a small hook-like profusion on the high of
your scapular). Experienced lifters can externally
rotate their shoulders slightly (thumbs pointing up)
to higher goal the medial deltoid. Embracing this aspect permits for dynamic stretching beneath load—a key part in preventing harm
and making certain that each contraction is as efficient as possible.
If you wish to develop your chest, you want to do
these moves, and you want to do them appropriately.
The physique and the opposite leg should be straight, providing a sturdy platform to maneuver the load.
«A correct cool-down may help to prevent excessive soreness and prepare the body for the following training session», Powell mentioned.
«The goal of a cool-down is to return to your resting heart rate and to permit your muscular tissues to relax and recover post-workout», Powell said.
«If something would not really feel right or is inflicting you pain, don’t push via», Powell said.
If essential, you can always exchange the exercise with a motion that works higher for you.
He spends his free time at the gym, on his surfboard or staying up late watching sports in incompatible time zones.
Track calories burned throughout activities and monitor your health targets.
Keep In Mind, prioritizing security and technique is essential for optimal outcomes.
Together, we will ensure that your workout journey is each efficient and enjoyable.
And ensure the bar doesn’t drag towards your physique all
through the motion. But I guarantee if you perform them
properly you will note big enhancements in your lower chest.
Push-ups are the most effective bodyweight calisthenics train to build your complete upper physique.
The standard push-up is undoubtedly probably the greatest body
weight chest workouts, directly focusing on your pecs and also your triceps.
The Incline dumbbell one-arm chest fly is
a unilateral variation of the incline DB fly. This variation can help
to improve muscle steadiness and isolation, as
well as target the upper chest muscle tissue extra effectively.
It is a variation of the incline dumbbell bench press and
an exercise used to build the chest muscles.
If you wish to change up angles to emphasize your pec main in a unique method, you can attempt the one
arm bent over fly. It’s an fascinating train because it permits you to really maximize contraction with a fly movement.
Also, by honing in on only one facet, you’ll find a way to iron out some asymmetries.
With this cable fly variation, you are performing the fly movement from high to
low. With that, you would possibly be emphasizing the lower head of your pec main, as well as
your inner chest as with all flys.
Focus on a clean, controlled, full vary of motion with a light-weight.
Very very similar to the cable bench fly
but with the additional advantage of midline stability as a outcome
of there isn’t a bench to assist your trunk. Good for intermediate to superior trainees with good shoulder control and midline stability.
When comparing to dumbbell chest flys, cable chest flys are easier on your joints and are much less more probably to trigger you to overextend your shoulder joint.
References:
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