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La adolescencia es el período comprendido entre la niñez y la etapa de adulto. Comienza con la aparición de los caracteres sexuales secundarios y culmina cuando acaba el crecimiento. Abarca a los jóvenes de entre 10 y 18 años.

En esta etapa existe un elevado ritmo de crecimiento y fenómenos madurativos importantes, no solo desde el punto de vista somático, tamaño, forma y composición del organismo, sino también desde el punto de vista psicológico. Es un período de altas demandas nutricionales, por lo que la nutrición tiene un papel crítico en el desarrollo del adolescente; y el consumo de una dieta inadecuada puede influir desfavorablemente sobre el crecimiento y la maduración sexual.


Existen básicamente 4 hechos que caracterizan al adolescente y van a influir sobre sus necesidades nutricionales:


1. Aumento de la velocidad de crecimiento en longitud y aumento de la masa corporal, lo que denominamos estirón puberal. Durante este período hay un cambio brusco en la velocidad de crecimiento, siendo diferente entre los chicos y las chicas.

En las mujeres es más precoz, iniciándose casi al mismo tiempo que la aparición de caracteres sexuales secundarios (suele aparecer entre 11- 13 años). En los varones, comienza cuando la pubertad esta mas avanzada (entre 12- 15 años). Pero por otro lado, la velocidad máxima de crecimiento es mayor en los varones, por lo que éstos alcanzan una altura final superior que las mujeres.

Además del crecimiento en longitud, es importante el incremento de la masa corporal, el cual casi se duplica en este período. Todo esto hace que el adolescente aumente sus necesidades de nutrientes.


2. Modificación de la composición corporal, que afecta sobre todo la masa grasa y la masa muscular, siendo esta última mayor en los varones; en cambio las chicas durante la adolescencia acumulan mayor cantidad de grasa (siendo distinta la distribución de la misma, ejemplo: caderas, nalgas) coincidiendo el incremento máximo con la aparición de la primera menstruación.


3. Variaciones individuales de actividad física. El ejercicio influye en los requerimientos nutricionales, que varían en función del sexo y del momento en que se produce el estirón puberal.


4. Cambios psicológicos. Durante la adolescencia se producen una serie de cambios psicológicos que llevan a una modificación de la conducta emocional y social. A veces les cuesta aceptar los cambios morfológicos que se están produciendo en la forma y en el tamaño de su cuerpo. Tienen una profunda valoración de la imagen corporal, fijándose muchas veces en personajes de moda, e intentan parecerse a ese prototipo de imagen "ideal" haciendo dietas restrictivas y desequilibradas que muchas veces suponen un riesgo para su salud. En muchas ocasiones esto constituye un factor desencadenante de trastornos de la conducta alimentaria como son la bulimia y la anorexia.



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Factores que condicionan la dieta de los adolescentes


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- Los conocimientos que los adolescentes tengan acerca de la nutrición es unos de los factores que van a afectar su tipo de dieta.

- La presencia de sobrepeso u obesidad afecta la actitud del adolescente frente a la nutrición, estando en general los que presentan estos problemas, más informados sobre temas de la dieta que los que no los tienen.

- La realización de dietas restrictivas es frecuente, sobre todo en chicas adolescentes, independiente de si presentan o no sobrepeso.

- La inestabilidad emocional y la imagen corporal pueden llevar a realizar hábitos anormales de alimentación como un exceso de comida, restricción, etc.

- El deseo de ser aceptados por sus compañeros y a veces una mayor independencia de la familia provoca que los adolescentes realicen prácticas alimentarias diferentes: dietas vegetarianas, dietas de moda, cambios para mejorar la capacidad atlética, etc.

- La eliminación de alguna comida del día, siendo el desayuno la comida más propensa a ser omitida.

- El consumo frecuente de productos de panadería, snacks, helados, fiambres (entre la comidas), siendo estas comidas en general muy deficitarias en vitaminas y minerales, pero ricas en calorías, azúcares refinados y grasas saturadas. El alto consumo de grasas saturadas está contribuyendo cada vez mas a la aparición de enfermedades cardiovasculares en la etapa adulta.

- Consumo frecuente de comida rápida, o para llevar; en general ricas en calorías, sal y grasas saturadas.

- El inicio del consumo de alcohol es un factor importante, no solo desde el punto de vista de la nutrición, sino de la salud en todos sus aspectos.

- Alto consumo de bebidas refrescantes, en general se produce en reemplazo de la leche, siendo esto muy negativo porque limita la ingesta de calcio de la dieta.


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Distintas necesidades nutricionales


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Durante la adolescencia, las necesidades nutricionales aumentan para todos los nutrientes, pero hay algunos que son más destacables:


ENERGIA

El requerimiento de calorías esta aumentado por la velocidad de crecimiento y desarrollo, y es más elevado aún si el adolescente realiza actividad física diariamente. Por lo tanto es fundamental que se incluyan diariamente alimentos fuentes de energía como pan, cereales, papas, boniatos.

Otro aspecto importante es que no se realicen períodos de ayunos prolongados, se deben realizar 4 comidas e incluso alguna comida entre horas (frutas, yogures, etc)


PROTEÍNAS

Son fundamentales para la síntesis de tejidos en el proceso de crecimiento y desarrollo. Se obtienen a través del consumo diario de los diferentes tipos de carne y derivados, lácteos y huevos.


CALCIO Y FÓSFORO

En la adolescencia, el crecimiento está condicionado fundamentalmente por el alargamiento de los huesos largos de las extremidades, lo cual exige un aporte evidente de estos minerales. Además se produce la calcificación total de los huesos, de modo que se suelda la diáfisis con las epífisis. Este proceso también demanda calcio y fósforo y es el que caracteriza el fin del crecimiento y la altura final del adolescente.


HIERRO

La deficiencia de hierro es bastante común ya que hay un aumento del volumen sanguíneo, desarrollo de tejidos y aumento de la masa muscular. Las mujeres merecen especial atención, ya que se deben contemplar las pérdidas de hierro a partir de que se instaura la primera menstruación. Se debe aumentar el consumo de alimentos fuente de hierro como carnes y/o vegetales verdes, acompañando estos últimos con el consumo por ejemplo de frutas cítricas, ya que la vitamina C aumenta la absorción del hierro.


ZINC

El zinc es esencial para el proceso de crecimiento y maduración sexual. Sus deficiencias se asocian con retraso en el crecimiento, hipogonadismo en varones e incluso alteraciones del gusto. Es común ver deficiencias de zinc en adolescentes con anorexia nerviosa o desnutrición.





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Recomendaciones generales para los Adolescentes


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- Asegurar el consumo de alimentos energéticos para cubrir las calorías diarias necesarias.

- Controlar que la dieta sea variada, estando presentes alimentos de todos los grupos.

- No saltearse comidas. Realizar siempre el desayuno para mantener la actividad física e intelectual de la mañana.

- Evitar el abuso de dulces, golosinas y sal.

- Evitar el abuso de comidas rápidas.

- Evitar el abuso de alcohol.

- Mantener una actividad física adecuada.

- Aprender a aceptar la propia imagen corporal.







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Bibiliografia


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1.- Mahan K., Escott - Stump S. Nutrición y Dietoterapia de, Krause. 10 ma. Edición. McGraw-Hill Interamericana. 2001. Mexico.

2.- TORMO, R, 201CNutrición y Dietética. Aspectos Sanitarios201D, Tomo 2, Consejo General de Colegios Oficiales de Farmacéuticos. Madrid, España, 1993.

3.- Material didáctico, Master Internacional de Nutrición y Dietética, Universidad de León, España.

4.- Mataix Verdú, J. Capitulo 30, Adolescencia, Madrid, España


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    La dieta mediterránea tradicional tiene efectos saludables sobre las enfermedades cardiovasculares

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    Consejos generales para reducir las grasas a la hora de cocinar
    Consejos generales para reducir las grasas a la hora de cocinar
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    Aprender a comer en forma saludable es la primera medida preventiva para cualquiera de nosotros.

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    Hamburguesas sanísimas
    Hamburguesas sanísimas
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    Con carne picada magra estas hamburguesas para toda la familia

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    Dieta libre de gluten...¿que alimentos elegir?
    Dieta libre de gluten...¿que alimentos elegir?
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    En esta nota te detallamos cuales son los alimentos libres de gluten y aquellos que pueden contener gluten.

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Miamamma

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i2es
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