Equilibrio Intestinal<\/title>\n<link href=\".\/Equilibrio Intestinal Dr Cepeda_files\/css2\" rel=\"stylesheet\">\n<style>\n*{box-sizing:border-box;margin:0;padding:0;-webkit-tap-highlight-color:transparent;}\nhtml,body{height:100%;width:100%;overflow:hidden;font-family:\"Plus Jakarta Sans\",sans-serif;background:#f4f7f4;color:#1e293b;-webkit-font-smoothing:antialiased;}\n#app{position:fixed;inset:0;display:flex;flex-direction:column;padding-bottom:env(safe-area-inset-bottom,4px);}\n\/* HEADER *\/\n#hdr{background:#fff;border-bottom:1px solid #e2e8f0;flex-shrink:0;padding:0 16px;height:56px;display:flex;align-items:center;justify-content:space-between;box-shadow:0 1px 3px rgba(0,0,0,.06);z-index:10;}\n#hdr-icon{width:32px;height:32px;background:#e6ede6;border-radius:9px;display:flex;align-items:center;justify-content:center;flex-shrink:0;}\n#hdr-icon 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svg{width:18px;height:18px;fill:none;stroke:#3c513c;stroke-width:2.2;stroke-linecap:round;stroke-linejoin:round;}\n<\/style>\n<\/head>\n<body>\n<div id=\"app\">\n\n<div id=\"hdr\">\n <div style=\"display:flex;align-items:center;gap:9px;\">\n <button id=\"back-btn\" onclick=\"goHome()\" style=\"display:none;background:none;border:none;cursor:pointer;padding:0;margin-right:2px;\">\n <svg width=\"22\" height=\"22\" fill=\"none\" stroke=\"#3c513c\" stroke-width=\"2.2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" viewBox=\"0 0 24 24\"><path d=\"M15 18l-6-6 6-6\"><\/path><\/svg>\n <\/button>\n <div id=\"hdr-icon\"><svg viewBox=\"0 0 24 24\" stroke-width=\"2\"><path d=\"M4.318 6.318a4.5 4.5 0 000 6.364L12 20.364l7.682-7.682a4.5 4.5 0 00-6.364-6.364L12 7.636l-1.318-1.318a4.5 4.5 0 00-6.364 0z\"><\/path><\/svg><\/div>\n <div><div class=\"hdr-name\" id=\"hdr-name\">Equilibrio Intestinal<\/div><div class=\"hdr-sub\" id=\"hdr-sub\">Prebioticos y Probioticos<\/div><\/div>\n <\/div>\n <div id=\"hdr-right\" style=\"display: none;\"><div id=\"hdr-plbl\">Progreso<\/div><div id=\"hdr-pct\">0%<\/div><\/div>\n<\/div>\n<div id=\"pbar-wrap\"><div id=\"pbar\" style=\"width: 0%;\"><\/div><\/div>\n\n<div id=\"screens\">\n\n\n<div class=\"scr on\" id=\"s-home\" style=\"padding:0;display:flex;flex-direction:column;\">\n <div style=\"padding:16px 16px 0;\">\n <div style=\"font-size:11px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.8px;margin-bottom:4px;\">Tu guia completa<\/div>\n <div style=\"font-size:20px;font-weight:700;color:#0f172a;letter-spacing:-.3px;margin-bottom:2px;\">Equilibrio Intestinal<\/div>\n <div style=\"font-size:12px;color:#64748b;\">Selecciona una seccion para comenzar<\/div>\n <\/div>\n <div class=\"home-grid\">\n <button class=\"htile\" style=\"background:linear-gradient(135deg,#2b372b,#3c513c);color:#fff;box-shadow:0 6px 20px rgba(43,55,43,.35);\" onclick=\"openSection('que','Que son','Prebioticos y Probioticos')\">\n <div class=\"htile-icon\" style=\"background:rgba(255,255,255,.15);\">\n <svg viewBox=\"0 0 24 24\" stroke=\"#fff\"><path d=\"M8.228 9c.549-1.165 2.03-2 3.772-2 2.21 0 4 1.343 4 3 0 1.4-1.278 2.575-3.006 2.907-.542.104-.994.54-.994 1.093m0 3h.01M21 12a9 9 0 11-18 0 9 9 0 0118 0z\"><\/path><\/svg>\n <\/div>\n <div style=\"margin-top:14px;\">\n <div class=\"htile-label\" style=\"color:rgba(255,255,255,.6);\">Fundamentos<\/div>\n <div class=\"htile-title\">Que son?<\/div>\n <div class=\"htile-sub\">Pre y probioticos, donde comprarlos, tipos y diferencias<\/div>\n <\/div>\n <div class=\"htile-arrow\"><svg viewBox=\"0 0 24 24\" stroke=\"#fff\"><path d=\"M9 18l6-6-6-6\"><\/path><\/svg><\/div>\n <\/button>\n <button class=\"htile\" style=\"background:linear-gradient(135deg,#1e40af,#2563eb);color:#fff;box-shadow:0 6px 20px rgba(30,64,175,.3);\" onclick=\"openSection('cat','Catalogo','Todos los alimentos')\">\n <div class=\"htile-icon\" style=\"background:rgba(255,255,255,.15);\">\n <svg viewBox=\"0 0 24 24\" stroke=\"#fff\"><path d=\"M4 6h16M4 10h16M4 14h16M4 18h16\"><\/path><\/svg>\n <\/div>\n <div style=\"margin-top:14px;\">\n <div class=\"htile-label\" style=\"color:rgba(255,255,255,.6);\">Alimentos<\/div>\n <div class=\"htile-title\">Catalogo<\/div>\n <div class=\"htile-sub\">19 alimentos fermentados y prebioticos con dosis y consejos<\/div>\n <\/div>\n <div class=\"htile-arrow\"><svg viewBox=\"0 0 24 24\" stroke=\"#fff\"><path d=\"M9 18l6-6-6-6\"><\/path><\/svg><\/div>\n <\/button>\n <button class=\"htile\" style=\"background:linear-gradient(135deg,#92400e,#d97706);color:#fff;box-shadow:0 6px 20px rgba(146,64,14,.3);\" onclick=\"openSection('plan','8 Semanas','Programa gradual')\">\n <div class=\"htile-icon\" style=\"background:rgba(255,255,255,.15);\">\n <svg viewBox=\"0 0 24 24\" stroke=\"#fff\"><path d=\"M8 7V3m8 4V3m-9 8h10M5 21h14a2 2 0 002-2V7a2 2 0 00-2-2H5a2 2 0 00-2 2v12a2 2 0 002 2z\"><\/path><\/svg>\n <\/div>\n <div style=\"margin-top:14px;\">\n <div class=\"htile-label\" style=\"color:rgba(255,255,255,.6);\">Protocolo<\/div>\n <div class=\"htile-title\">8 Semanas<\/div>\n <div class=\"htile-sub\">Plan de introduccion gradual con seguimiento diario<\/div>\n <\/div>\n <div class=\"htile-arrow\"><svg viewBox=\"0 0 24 24\" stroke=\"#fff\"><path d=\"M9 18l6-6-6-6\"><\/path><\/svg><\/div>\n <\/button>\n <button class=\"htile\" style=\"background:linear-gradient(135deg,#5b21b6,#7c3aed);color:#fff;box-shadow:0 6px 20px rgba(91,33,182,.3);\" onclick=\"openSection('tips','Consejos','Reglas y recetas')\">\n <div class=\"htile-icon\" style=\"background:rgba(255,255,255,.15);\">\n <svg viewBox=\"0 0 24 24\" stroke=\"#fff\"><path d=\"M9 12l2 2 4-4m5.618-4.016A11.955 11.955 0 0112 2.944a11.955 11.955 0 01-8.618 3.04A12.02 12.02 0 003 9c0 5.591 3.824 10.29 9 11.622 5.176-1.332 9-6.03 9-11.622 0-1.042-.133-2.052-.382-3.016z\"><\/path><\/svg>\n <\/div>\n <div style=\"margin-top:14px;\">\n <div class=\"htile-label\" style=\"color:rgba(255,255,255,.6);\">Guia<\/div>\n <div class=\"htile-title\">Consejos<\/div>\n <div class=\"htile-sub\">Reglas de oro, menu simbolico y la regla termica<\/div>\n <\/div>\n <div class=\"htile-arrow\"><svg viewBox=\"0 0 24 24\" stroke=\"#fff\"><path d=\"M9 18l6-6-6-6\"><\/path><\/svg><\/div>\n <\/button>\n <\/div>\n<\/div>\n\n\n<div class=\"scr\" id=\"s-que\">\n <div class=\"slabel\">Fundamentos<\/div>\n <div style=\"background:linear-gradient(135deg,#2b372b,#1e293b);border-radius:14px;padding:16px 18px;margin-bottom:12px;color:#fff;\">\n <div style=\"font-size:9px;font-weight:700;letter-spacing:1px;text-transform:uppercase;color:rgba(255,255,255,.5);margin-bottom:6px;\">Manual interactivo<\/div>\n <div style=\"font-size:16px;font-weight:700;margin-bottom:5px;\">Alimenta tu Microbiota<\/div>\n <div style=\"font-size:12px;color:rgba(255,255,255,.6);line-height:1.6;\">Los prebioticos son el fertilizante. Los fermentados aportan las bacterias vivas. Juntos crean el equilibrio intestinal.<\/div>\n <\/div>\n\n <div class=\"card\">\n <div style=\"display:flex;align-items:center;gap:9px;margin-bottom:10px;\">\n <div style=\"width:34px;height:34px;background:#e6ede6;border-radius:9px;display:flex;align-items:center;justify-content:center;flex-shrink:0;\">\n <svg width=\"18\" height=\"18\" fill=\"none\" stroke=\"#3c513c\" stroke-width=\"2\" viewBox=\"0 0 24 24\"><path d=\"M12 2C8 6 5 10 5 14a7 7 0 0014 0c0-4-3-8-7-12z\"><\/path><path d=\"M12 2v20\"><\/path><\/svg>\n <\/div>\n <div><div class=\"ctitle\" style=\"margin:0;\">Que es un Prebiotico<\/div><div style=\"font-size:11px;color:#64748b;\">El alimento de tus bacterias buenas<\/div><\/div>\n <\/div>\n <p style=\"font-size:13px;color:#475569;line-height:1.65;margin-bottom:12px;\">Son <strong>fibras no digeribles<\/strong> que llegan intactas al colon y nutren selectivamente las bacterias beneficiosas. No son bacterias: son el fertilizante que hace crecer las tuyas.<\/p>\n <div style=\"font-size:11px;font-weight:700;color:#3c513c;margin-bottom:8px;text-transform:uppercase;letter-spacing:.5px;\">4 tipos principales<\/div>\n <div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;\">\n <div style=\"background:#f8fafc;border:1px solid #e2e8f0;border-radius:9px;padding:9px;\"><span class=\"badge g\">FOS \/ Inulina<\/span><div style=\"font-size:12px;font-weight:600;color:#1e293b;margin-top:5px;\">Fructanos<\/div><div style=\"font-size:11px;color:#64748b;margin-top:2px;\">Ajo, cebolla, puerro, esparragos<\/div><\/div>\n <div style=\"background:#f8fafc;border:1px solid #e2e8f0;border-radius:9px;padding:9px;\"><span class=\"badge b\">Almidon resist.<\/span><div style=\"font-size:12px;font-weight:600;color:#1e293b;margin-top:5px;\">RS2 \/ RS3<\/div><div style=\"font-size:11px;color:#64748b;margin-top:2px;\">Platano verde, avena, papa fria<\/div><\/div>\n <div style=\"background:#f8fafc;border:1px solid #e2e8f0;border-radius:9px;padding:9px;\"><span class=\"badge a\">Pectinas<\/span><div style=\"font-size:12px;font-weight:600;color:#1e293b;margin-top:5px;\">Gel soluble<\/div><div style=\"font-size:11px;color:#64748b;margin-top:2px;\">Manzana y pera con piel<\/div><\/div>\n <div style=\"background:#f8fafc;border:1px solid #e2e8f0;border-radius:9px;padding:9px;\"><span class=\"badge t\">Mucilagos<\/span><div style=\"font-size:12px;font-weight:600;color:#1e293b;margin-top:5px;\">Fibra viscosa<\/div><div style=\"font-size:11px;color:#64748b;margin-top:2px;\">Chia, linaza, avena, cebada<\/div><\/div>\n <\/div>\n <div class=\"ibox iab\" style=\"margin-top:10px;\">Meta diaria: 25-35 g de fibra. La mayoria consume apenas 12 g. Incrementar gradualmente evita gases.<\/div>\n <\/div>\n\n <div class=\"card\">\n <div style=\"display:flex;align-items:center;gap:9px;margin-bottom:10px;\">\n <div style=\"width:34px;height:34px;background:#f1f5f9;border-radius:9px;display:flex;align-items:center;justify-content:center;flex-shrink:0;\">\n <svg width=\"18\" height=\"18\" fill=\"none\" stroke=\"#334155\" stroke-width=\"2\" viewBox=\"0 0 24 24\"><circle cx=\"12\" cy=\"12\" r=\"9\"><\/circle><path d=\"M12 8v8M8 12h8\"><\/path><\/svg>\n <\/div>\n <div><div class=\"ctitle\" style=\"margin:0;\">Que es un Probiotico<\/div><div style=\"font-size:11px;color:#64748b;\">Microorganismos vivos en los alimentos fermentados<\/div><\/div>\n <\/div>\n <p style=\"font-size:13px;color:#475569;line-height:1.65;margin-bottom:12px;\">Son <strong>bacterias o levaduras vivas<\/strong> que al llegar al intestino colonizan temporalmente, fortalecen la barrera intestinal, modulan el sistema inmune y compiten con bacterias daninas.<\/p>\n <div style=\"display:flex;flex-direction:column;gap:7px;\">\n <div style=\"display:flex;align-items:center;gap:8px;background:#f8fafc;border:1px solid #e2e8f0;border-radius:9px;padding:9px;\"><span class=\"badge g\" style=\"flex-shrink:0;\">Lactobacillus<\/span><span style=\"font-size:12px;color:#475569;\">El mas comun. Acido lactico. En yogur, kefir, chucrut, kimchi.<\/span><\/div>\n <div style=\"display:flex;align-items:center;gap:8px;background:#f8fafc;border:1px solid #e2e8f0;border-radius:9px;padding:9px;\"><span class=\"badge b\" style=\"flex-shrink:0;\">Bifidobacterium<\/span><span style=\"font-size:12px;color:#475569;\">Intestino grueso. Produce SCFA. En yogures especificos y kefir.<\/span><\/div>\n <div style=\"display:flex;align-items:center;gap:8px;background:#f8fafc;border:1px solid #e2e8f0;border-radius:9px;padding:9px;\"><span class=\"badge a\" style=\"flex-shrink:0;\">Saccharomyces<\/span><span style=\"font-size:12px;color:#475569;\">Levadura. En kefir y kombucha. Resistente a antibioticos.<\/span><\/div>\n <\/div>\n <div class=\"ibox ign\" style=\"margin-top:10px;\">Pre + Pro = Simbiotico. El prebiotico alimenta al probiotico. Juntos son mas efectivos que por separado.<\/div>\n <\/div>\n\n <div class=\"card\">\n <div class=\"ctitle\">Donde conseguirlos<\/div>\n <div style=\"display:flex;flex-direction:column;gap:6px;\">\n <details style=\"border:1px solid #e2e8f0;border-radius:10px;overflow:hidden;\">\n <summary class=\"dsum\">Supermercado <span class=\"cv\">\u25be<\/span><\/summary>\n <div class=\"dbody\"><b>Yogur:<\/b> sin azucar, cultivos vivos activos, sin conservantes.<br><b>Kefir:<\/b> seccion lacteos que liste las cepas bacterianas.<br><b>Chucrut:<\/b> solo refrigerado no pasteurizado. El de lata esta muerto.<br><b>Miso:<\/b> seccion japonesa\/asiatica. Refrigerado = activo.<br><b>Kombucha:<\/b> sin azucar anadida, marcas artesanales.<\/div>\n <\/details>\n <details style=\"border:1px solid #e2e8f0;border-radius:10px;overflow:hidden;\">\n <summary class=\"dsum\">Tiendas naturistas \/ bio <span class=\"cv\">\u25be<\/span><\/summary>\n <div class=\"dbody\">Mejor seleccion de kefir de agua, tempeh fresco, kimchi artesanal y yogures vegetales (coco, almendra). Productores locales = mayor diversidad de cepas.<\/div>\n <\/details>\n <details style=\"border:1px solid #e2e8f0;border-radius:10px;overflow:hidden;\">\n <summary class=\"dsum\">Casero (la mejor opcion) <span class=\"cv\">\u25be<\/span><\/summary>\n <div class=\"dbody\"><b>Yogur de coco:<\/b> leche de coco full-fat + 2 cdas yogur anterior, 8-12h a 40C.<br><b>Kefir:<\/b> granulos reutilizables (grupos locales, Mercado Libre).<br><b>Chucrut:<\/b> col + 2% sal marina, tarro hermetico, 7-21 dias temperatura ambiente.<br><b>Kombucha:<\/b> te + azucar + SCOBY. Primera fermentacion: 7-10 dias.<\/div>\n <\/details>\n <details style=\"border:1px solid #e2e8f0;border-radius:10px;overflow:hidden;\">\n <summary class=\"dsum\">En Colombia <span class=\"cv\">\u25be<\/span><\/summary>\n <div class=\"dbody\"><b>Yogur:<\/b> Alpina Natural, Colanta Natural sin azucar.<br><b>Kefir artesanal:<\/b> busca en redes “kefir artesanal Colombia” en Bogota, Medellin, Cali.<br><b>Kombucha:<\/b> plazas de mercado, tiendas bio.<br><b>Platano verde:<\/b> mercados locales \u2014 excelente almidon resistente muy accesible.<\/div>\n <\/details>\n <\/div>\n <\/div>\n<\/div>\n\n\n<div class=\"scr\" id=\"s-cat\">\n <div class=\"slabel\">Catalogo de alimentos<\/div>\n <div style=\"display:flex;gap:5px;margin-bottom:12px;\">\n <button class=\"chip on\" id=\"cf-t\" onclick=\"fcat('todos')\">Todos<\/button>\n <button class=\"chip off\" id=\"cf-f\" onclick=\"fcat('fermentado')\">Fermentados<\/button>\n <button class=\"chip off\" id=\"cf-p\" onclick=\"fcat('prebiotico')\">Prebioticos<\/button>\n <\/div>\n <div id=\"cat-list\"><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83e\udd5b<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Kefir de leche<\/span><span class=\"badge g\">Fermentado<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Mas de 50 cepas de bacterias y levaduras. El mas diverso. Contiene Lactobacillus, Bifidobacterium y Saccharomyces.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">150-250 ml\/dia<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">50 ml, semana 2<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Agitar antes de servir. No calentar nunca.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Supermercado seccion lacteos. Busca cultivos vivos. Artesanal en redes.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83d\udca7<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Kefir de agua<\/span><span class=\"badge t\">Fermentado<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Sin lactosa. Mismo perfil de levaduras y bacterias. Ideal para intolerantes o veganos.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">150-250 ml\/dia<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">50 ml, semana 2<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Granulos reutilizables indefinidamente. Grupos locales en redes sociales.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Comunidades de fermentacion locales.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83c\udf76<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Yogur natural sin azucar<\/span><span class=\"badge g\">Fermentado<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">L. bulgaricus y S. thermophilus. Primer fermentado a introducir por su alta tolerancia.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">150-200 g\/dia<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">100 g, semana 1 – primer fermentado<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Sin azucar, edulcorantes ni saborizantes. Preferir entero sobre desnatado.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Alpina Natural, Colanta Natural en Colombia.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83e\udd65<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Yogur de coco<\/span><span class=\"badge a\">Fermentado<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Leche de coco fermentada con las mismas bacterias del yogur. Sin lactosa. Verificar cultivos vivos activos.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">150-200 g\/dia<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">100 g, semana 1<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Casero es mejor: leche de coco full-fat + 2 cdas yogur anterior, 8-12h a 40C.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Tiendas naturistas y supermercados especializados.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83e\udd6c<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Chucrut no pasteurizado<\/span><span class=\"badge g\">Fermentado<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Col lactofermentada. Rico en Leuconostoc y L. plantarum. Solo el refrigerado no pasteurizado tiene bacterias vivas.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">2-4 cucharadas\/dia<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">1 cdta, semana 3<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">NUNCA calentar. Servir frio al lado del plato. El de lata esta pasteurizado y no sirve.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Tiendas naturistas refrigerado. Casero: col + 2% sal marina, 7-21 dias tarro sellado.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83c\udf36\ufe0f<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Kimchi<\/span><span class=\"badge r\">Fermentado<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Col coreana fermentada con ajo y jengibre. Rico en L. kimchii y plantarum. Distinto al chucrut en cepas.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">2-3 cucharadas\/dia<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">1 cdta, semana 3<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">El picante puede irritar con gastritis activa. Empezar con porciones muy pequenas.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Tiendas asiaticas, naturistas o casero.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83c\udf5c<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Miso<\/span><span class=\"badge a\">Fermentado<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Pasta de soja fermentada con Aspergillus oryzae. Aporta enzimas digestivas ademas de probioticos.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">1 cdta (5g)\/dia<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">1 cdta, semana 4<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">NUNCA hervir. Disolver en caldo tibio menor de 55C al servir. Refrigerar siempre.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Seccion japonesa de supermercados. Refrigerado = activo.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83c\udf75<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Kombucha<\/span><span class=\"badge t\">Fermentado<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Te fermentado con SCOBY. Acidos organicos y vitamina B. La casera tiene mas cultivos que la comercial.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">120-240 ml\/dia<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">80 ml, semana 4<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Maximo 240 ml\/dia. Elegir sin azucar anadida.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Marcas artesanales, plazas de mercado, tiendas naturistas.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83d\udfeb<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Tempeh<\/span><span class=\"badge p\">Fermentado<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Soja fermentada con Rhizopus. Proteina completa mas probiotico. Se puede cocinar.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">80-120 g\/dia<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">80 g, semana 4<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">A diferencia de otros fermentados, si se puede calentar. Pierde bacterias pero conserva proteina y fibra.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Comunidades veganas en ciudades, tiendas naturistas, mercados asiaticos.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83c\udf4e<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Vinagre de manzana con madre<\/span><span class=\"badge a\">Fermentado<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">El no filtrado con la madre contiene enzimas y bacterias activas. Estimula la digestion.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">1 cda en vaso de agua<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">1 cdta, semana 5<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Diluir siempre en agua. Nunca tomar solo – acido para el esmalte dental.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Supermercado: busca no filtrado with the mother.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83e\uddc4<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Ajo y cebolla<\/span><span class=\"badge g\">Prebiotico<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">FOS e inulina potentes. Estimulan Bifidobacterium. El ajo crudo tiene efecto antibacteriano.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">Segun receta<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">Pequenas cantidades, semana 1<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Cocidos son mas suaves. El crudo es mas prebiotico pero puede irritar. Introducir gradualmente.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Cualquier mercado. Produce local.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83c\udf3f<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Esparragos<\/span><span class=\"badge g\">Prebiotico<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Inulina de alta calidad. Alimentan Bifidobacterium. Faciles de tolerar. Tambien vitamina K.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">80-100 g cocidos<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">50 g, semana 1<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Al vapor, sin sobrecocinar. Mantener textura preserva la fibra.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Supermercado y plaza de mercado.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83c\udf4c<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Platano verde \/ guineo<\/span><span class=\"badge b\">Prebiotico<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Almidon resistente RS2. Cuando madura el efecto prebiotico disminuye. Consumir verde.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">1 unidad\/dia<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">1\/2 unidad, semana 1<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Muy disponible en Colombia. Comer verde o semifirme, no maduro.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Mercados locales, supermercados. Excelente fuente local.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83c\udf3e<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Avena<\/span><span class=\"badge b\">Prebiotico<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Beta-glucano viscoso. Alimenta Bifidobacterium, reduce colesterol y glucosa posprandial.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">30-40 g\/dia<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">30 g, semana 1<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Copos integrales mejor que harina. Remojada en frio toda la noche maximiza el almidon resistente.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Supermercado. Preferir copos enteros sin procesar.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83e\udd54<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Papa y batata enfriadas<\/span><span class=\"badge b\">Prebiotico<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Cocinar y enfriar 24h convierte almidon en RS3. La ensalada de papa fria es una bomba prebiotica.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">150 g cocidas y enfriadas<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">100 g, semana 2<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Cocinar, enfriar 24h en nevera minimo. Recalentar suave no destruye completamente el RS3.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Supermercado, plaza. Producto basico.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83c\udf4e<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Manzana y pera con piel<\/span><span class=\"badge a\">Prebiotico<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Pectinas en la piel. Alimentan Bifidobacterium y producen butirato. La piel tiene 5 veces mas pectina.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">1 unidad\/dia<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">1 unidad, semana 1<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Lavar bien y comer con piel. Crudas para maximo efecto prebiotico.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Supermercado y plaza.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83e\udd66<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Alcachofa<\/span><span class=\"badge g\">Prebiotico<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Fuente mas concentrada de inulina entre los vegetales. Tambien cinarina que estimula la bilis.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">1 alcachofa o 80 g corazones<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">Semana 2<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Cocida al vapor o hervida. El corazon tiene la mayor concentracion de inulina.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Supermercado, tiendas especializadas.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83c\udf31<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Semillas chia y linaza<\/span><span class=\"badge t\">Prebiotico<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Mucilagos: gel que recubre la mucosa intestinal y sirve de sustrato bacteriano.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">1-2 cucharadas\/dia (15-20 g)<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">1 cdta, semana 1<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Remojar minimo 20 min. Linaza molida es mas biodisponible que entera.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Supermercado, tiendas naturistas. Muy economicas.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83e\uded8<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Leguminosas<\/span><span class=\"badge a\">Prebiotico<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">GOS y pectinas. Lentejas, garbanzos, frijoles. Alimentan Bifidobacterium y producen butirato.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">80-120 g cocidas<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">Pequena porcion, semana 2<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Introducir gradual: generan gases al inicio. Remojar 12h antes reduce FODMAPs.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Supermercado, plaza. Producto basico accesible.<\/div><\/div><\/div>\n<\/div>\n\n\n<div class=\"scr\" id=\"s-plan\">\n <div class=\"slabel\">Programa gradual<\/div>\n <div style=\"font-size:12px;color:#64748b;margin-bottom:12px;line-height:1.6;\">Introduce un fermentado a la vez. Observa 3-4 dias antes de agregar otro.<\/div>\n <div style=\"display:flex;gap:5px;flex-wrap:wrap;margin-bottom:12px;\" id=\"wk-btns\"><button class=\"wkbtn on\" onclick=\"ssel(1)\">Sem 1<\/button><button class=\"wkbtn off\" onclick=\"ssel(2)\">Sem 2<\/button><button class=\"wkbtn off\" onclick=\"ssel(3)\">Sem 3<\/button><button class=\"wkbtn off\" onclick=\"ssel(4)\">Sem 4<\/button><button class=\"wkbtn off\" onclick=\"ssel(5)\">Sem 5<\/button><button class=\"wkbtn off\" onclick=\"ssel(6)\">Sem 6<\/button><button class=\"wkbtn off\" onclick=\"ssel(7)\">Sem 7<\/button><button class=\"wkbtn off\" onclick=\"ssel(8)\">Sem 8<\/button><\/div>\n <div style=\"background:#f4f7f4;border:1px solid #cfddcf;border-radius:12px;padding:13px;margin-bottom:12px;display:flex;justify-content:space-between;align-items:center;\">\n <div>\n <div style=\"font-size:11px;font-weight:700;color:#3c513c;text-transform:uppercase;letter-spacing:.5px;\" id=\"wk-badge\">Semana 1: Iniciacion<\/div>\n <div style=\"font-size:12px;font-weight:600;color:#1e293b;margin-top:2px;\" id=\"wk-f\">Fermentado: Yogur natural o de coco 100g\/dia<\/div>\n <div style=\"font-size:11px;color:#64748b;margin-top:2px;\" id=\"wk-p\">Prebiotico: Avena, platano verde, manzana con piel<\/div>\n <div style=\"font-size:11px;color:#94a3b8;margin-top:4px;font-style:italic;\" id=\"wk-nota\">Solo yogur primero. Observa 3-4 dias antes de anadir otro alimento nuevo.<\/div>\n <\/div>\n <div style=\"text-align:right;flex-shrink:0;margin-left:10px;\">\n <div style=\"font-size:9px;color:#94a3b8;text-transform:uppercase;letter-spacing:.4px;\">Esta sem.<\/div>\n <div style=\"font-size:22px;font-weight:700;color:#3c513c;\" id=\"wk-pct\">0%<\/div>\n <\/div>\n <\/div>\n <div style=\"display:grid;grid-template-columns:1fr 1fr;gap:8px;margin-bottom:10px;\" id=\"days-grid\"><div class=\"dcard \"><div><div style=\"display:flex;justify-content:space-between;align-items:center;margin-bottom:5px;\"><span style=\"font-size:10px;font-weight:700;color:#64748b;text-transform:uppercase;\">Lun<\/span><span class=\"badge g\" style=\"font-size:9px;\">Desayuno<\/span><\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;line-height:1.4;margin-bottom:3px;\">Yogur natural 100g<\/div><div style=\"font-size:10px;color:#64748b;line-height:1.35;\">Sin azucar ni edulcorantes<\/div><\/div><div style=\"display:flex;align-items:center;justify-content:space-between;margin-top:9px;padding-top:8px;border-top:1px solid #f1f5f9;\"><span style=\"font-size:10px;color:#94a3b8;\">Hecho<\/span><input type=\"checkbox\" onchange=\"tdia(1,0)\"><\/div><\/div><div class=\"dcard \"><div><div style=\"display:flex;justify-content:space-between;align-items:center;margin-bottom:5px;\"><span style=\"font-size:10px;font-weight:700;color:#64748b;text-transform:uppercase;\">Mar<\/span><span class=\"badge g\" style=\"font-size:9px;\">Snack<\/span><\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;line-height:1.4;margin-bottom:3px;\">Yogur 100g + manzana<\/div><div style=\"font-size:10px;color:#64748b;line-height:1.35;\">Anade pectina natural<\/div><\/div><div style=\"display:flex;align-items:center;justify-content:space-between;margin-top:9px;padding-top:8px;border-top:1px solid #f1f5f9;\"><span style=\"font-size:10px;color:#94a3b8;\">Hecho<\/span><input type=\"checkbox\" onchange=\"tdia(1,1)\"><\/div><\/div><div class=\"dcard \"><div><div style=\"display:flex;justify-content:space-between;align-items:center;margin-bottom:5px;\"><span style=\"font-size:10px;font-weight:700;color:#64748b;text-transform:uppercase;\">Mie<\/span><span class=\"badge g\" style=\"font-size:9px;\">Desayuno<\/span><\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;line-height:1.4;margin-bottom:3px;\">Yogur natural 100g<\/div><div style=\"font-size:10px;color:#64748b;line-height:1.35;\">Anota cambios digestivos<\/div><\/div><div style=\"display:flex;align-items:center;justify-content:space-between;margin-top:9px;padding-top:8px;border-top:1px solid #f1f5f9;\"><span style=\"font-size:10px;color:#94a3b8;\">Hecho<\/span><input type=\"checkbox\" onchange=\"tdia(1,2)\"><\/div><\/div><div class=\"dcard \"><div><div style=\"display:flex;justify-content:space-between;align-items:center;margin-bottom:5px;\"><span style=\"font-size:10px;font-weight:700;color:#64748b;text-transform:uppercase;\">Jue<\/span><span class=\"badge g\" style=\"font-size:9px;\">Snack<\/span><\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;line-height:1.4;margin-bottom:3px;\">Yogur natural 120g<\/div><div style=\"font-size:10px;color:#64748b;line-height:1.35;\">Aumenta dosis levemente<\/div><\/div><div style=\"display:flex;align-items:center;justify-content:space-between;margin-top:9px;padding-top:8px;border-top:1px solid #f1f5f9;\"><span style=\"font-size:10px;color:#94a3b8;\">Hecho<\/span><input type=\"checkbox\" onchange=\"tdia(1,3)\"><\/div><\/div><div class=\"dcard \"><div><div style=\"display:flex;justify-content:space-between;align-items:center;margin-bottom:5px;\"><span style=\"font-size:10px;font-weight:700;color:#64748b;text-transform:uppercase;\">Vie<\/span><span class=\"badge g\" style=\"font-size:9px;\">Desayuno<\/span><\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;line-height:1.4;margin-bottom:3px;\">Yogur 120g + avena<\/div><div style=\"font-size:10px;color:#64748b;line-height:1.35;\">Primera sinergia simbolica<\/div><\/div><div style=\"display:flex;align-items:center;justify-content:space-between;margin-top:9px;padding-top:8px;border-top:1px solid #f1f5f9;\"><span style=\"font-size:10px;color:#94a3b8;\">Hecho<\/span><input type=\"checkbox\" onchange=\"tdia(1,4)\"><\/div><\/div><div class=\"dcard \"><div><div style=\"display:flex;justify-content:space-between;align-items:center;margin-bottom:5px;\"><span style=\"font-size:10px;font-weight:700;color:#64748b;text-transform:uppercase;\">Sab<\/span><span class=\"badge g\" style=\"font-size:9px;\">Snack<\/span><\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;line-height:1.4;margin-bottom:3px;\">Yogur de coco 100g<\/div><div style=\"font-size:10px;color:#64748b;line-height:1.35;\">Prueba la alternativa vegetal<\/div><\/div><div style=\"display:flex;align-items:center;justify-content:space-between;margin-top:9px;padding-top:8px;border-top:1px solid #f1f5f9;\"><span style=\"font-size:10px;color:#94a3b8;\">Hecho<\/span><input type=\"checkbox\" onchange=\"tdia(1,5)\"><\/div><\/div><div class=\"dcard \"><div><div style=\"display:flex;justify-content:space-between;align-items:center;margin-bottom:5px;\"><span style=\"font-size:10px;font-weight:700;color:#64748b;text-transform:uppercase;\">Dom<\/span><span class=\"badge g\" style=\"font-size:9px;\">Desayuno<\/span><\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;line-height:1.4;margin-bottom:3px;\">Yogur natural 150g<\/div><div style=\"font-size:10px;color:#64748b;line-height:1.35;\">Meta semana 1 cumplida<\/div><\/div><div style=\"display:flex;align-items:center;justify-content:space-between;margin-top:9px;padding-top:8px;border-top:1px solid #f1f5f9;\"><span style=\"font-size:10px;color:#94a3b8;\">Hecho<\/span><input type=\"checkbox\" onchange=\"tdia(1,6)\"><\/div><\/div><\/div>\n <div class=\"card\" style=\"padding:13px;margin-bottom:8px;\">\n <div style=\"font-size:13px;font-weight:700;color:#1e293b;margin-bottom:9px;\">Semaforo de sintomas<\/div>\n <div style=\"display:flex;gap:8px;align-items:flex-start;margin-bottom:6px;\"><div style=\"width:8px;height:8px;border-radius:50%;background:#16a34a;flex-shrink:0;margin-top:4px;\"><\/div><div style=\"font-size:12px;color:#475569;\"><b style=\"color:#16a34a;\">Verde:<\/b> gases leves <7 dias – continua al siguiente nivel.<\/div><\/div>\n <div style=\"display:flex;gap:8px;align-items:flex-start;margin-bottom:6px;\"><div style=\"width:8px;height:8px;border-radius:50%;background:#d97706;flex-shrink:0;margin-top:4px;\"><\/div><div style=\"font-size:12px;color:#475569;\"><b style=\"color:#d97706;\">Ambar:<\/b> hinchazon >10 dias – reduce dosis 50%, mantener 3 dias mas.<\/div><\/div>\n <div style=\"display:flex;gap:8px;align-items:flex-start;\"><div style=\"width:8px;height:8px;border-radius:50%;background:#dc2626;flex-shrink:0;margin-top:4px;\"><\/div><div style=\"font-size:12px;color:#475569;\"><b style=\"color:#dc2626;\">Rojo:<\/b> dolor intenso, diarrea con sangre o fiebre – detener y consultar.<\/div><\/div>\n <\/div>\n <button onclick=\"resetPlan()\" style=\"width:100%;padding:11px;font-size:12px;font-weight:600;font-family:Plus Jakarta Sans,sans-serif;background:#fff;border:1px solid #e2e8f0;border-radius:10px;color:#64748b;cursor:pointer;\">Reiniciar seguimiento<\/button>\n<\/div>\n\n\n<div class=\"scr\" id=\"s-tips\">\n <div class=\"slabel\">Reglas y consejos<\/div>\n <div class=\"card\"><div class=\"ctitle\">Reglas de Oro<\/div><div id=\"tips-list\"><div class=\"ritem\"><div style=\"width:22px;height:22px;border-radius:50%;background:#e6ede6;color:#3c513c;display:flex;align-items:center;justify-content:center;font-size:10px;font-weight:700;flex-shrink:0;\">1<\/div><div><div style=\"font-size:13px;font-weight:700;color:#1e293b;margin-bottom:2px;\">La regla termica<\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Las bacterias mueren a mas de 60C. Chucrut, kimchi, yogur y kombucha siempre frios. El miso se disuelve en tibio al final, jamas hierve.<\/div><\/div><\/div><div class=\"ritem\"><div style=\"width:22px;height:22px;border-radius:50%;background:#e6ede6;color:#3c513c;display:flex;align-items:center;justify-content:center;font-size:10px;font-weight:700;flex-shrink:0;\">2<\/div><div><div style=\"font-size:13px;font-weight:700;color:#1e293b;margin-bottom:2px;\">Un fermentado a la vez<\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Introduce uno y observa 3-4 dias antes de agregar otro. Sin esto es imposible saber que causo que sintoma.<\/div><\/div><\/div><div class=\"ritem\"><div style=\"width:22px;height:22px;border-radius:50%;background:#e6ede6;color:#3c513c;display:flex;align-items:center;justify-content:center;font-size:10px;font-weight:700;flex-shrink:0;\">3<\/div><div><div style=\"font-size:13px;font-weight:700;color:#1e293b;margin-bottom:2px;\">No pasteurizado = vivo<\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">El chucrut de lata, yogur con conservantes y kombucha de larga duracion estan pasteurizados. Sin bacterias vivas no hay efecto probiotico.<\/div><\/div><\/div><div class=\"ritem\"><div style=\"width:22px;height:22px;border-radius:50%;background:#e6ede6;color:#3c513c;display:flex;align-items:center;justify-content:center;font-size:10px;font-weight:700;flex-shrink:0;\">4<\/div><div><div style=\"font-size:13px;font-weight:700;color:#1e293b;margin-bottom:2px;\">Rotacion y diversidad<\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Cada fermentado aporta cepas distintas. Rotar entre yogur, kefir, chucrut y kombucha da microbiota mas robusta.<\/div><\/div><\/div><div class=\"ritem\"><div style=\"width:22px;height:22px;border-radius:50%;background:#e6ede6;color:#3c513c;display:flex;align-items:center;justify-content:center;font-size:10px;font-weight:700;flex-shrink:0;\">5<\/div><div><div style=\"font-size:13px;font-weight:700;color:#1e293b;margin-bottom:2px;\">El prebiotico primero<\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Acompana siempre el fermentado con un prebiotico. Sin combustible las bacterias no sobreviven ni colonizan.<\/div><\/div><\/div><div class=\"ritem\"><div style=\"width:22px;height:22px;border-radius:50%;background:#e6ede6;color:#3c513c;display:flex;align-items:center;justify-content:center;font-size:10px;font-weight:700;flex-shrink:0;\">6<\/div><div><div style=\"font-size:13px;font-weight:700;color:#1e293b;margin-bottom:2px;\">30 plantas por semana<\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">La diversidad de plantas es el predictor mas consistente de microbiota saludable. Hierbas, especias y semillas cuentan.<\/div><\/div><\/div><div class=\"ritem\"><div style=\"width:22px;height:22px;border-radius:50%;background:#e6ede6;color:#3c513c;display:flex;align-items:center;justify-content:center;font-size:10px;font-weight:700;flex-shrink:0;\">7<\/div><div><div style=\"font-size:13px;font-weight:700;color:#1e293b;margin-bottom:2px;\">Los gases leves son normales<\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Los primeros 7-10 dias pueden aparecer gases. La microbiota se reorganiza. Si duran mas de 10 dias o son dolorosos, reduce la dosis.<\/div><\/div><\/div><div class=\"ritem\"><div style=\"width:22px;height:22px;border-radius:50%;background:#e6ede6;color:#3c513c;display:flex;align-items:center;justify-content:center;font-size:10px;font-weight:700;flex-shrink:0;\">8<\/div><div><div style=\"font-size:13px;font-weight:700;color:#1e293b;margin-bottom:2px;\">Hidratacion<\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">La fibra prebiotica necesita agua para formar el gel protector. 1.5-2 litros por dia es parte integral del protocolo.<\/div><\/div><\/div><\/div><\/div>\n <div class=\"card\">\n <div class=\"ctitle\">La Regla Termica – Inflexible<\/div>\n <p style=\"font-size:13px;color:#475569;line-height:1.65;margin-bottom:10px;\">Las bacterias mueren a mas de 60C. Esta regla define como usar cada fermentado.<\/p>\n <div style=\"display:flex;flex-direction:column;gap:7px;\">\n <div class=\"ibox ign\" style=\"margin:0;\"><b>Siempre frio o a temperatura ambiente:<\/b> chucrut, kimchi, yogur, kefir, kombucha, yogur de coco.<\/div>\n <div class=\"ibox iab\" style=\"margin:0;\"><b>Disolver en tibio al final (<55C):<\/b> miso – jamas hervir ni saltear.<\/div>\n <div class=\"ibox ibl\" style=\"margin:0;\"><b>Se puede cocinar (pierden bacterias, no fibra):<\/b> tempeh, masa madre horneada.<\/div>\n <\/div>\n <\/div>\n <div class=\"card\" style=\"background:#f4f7f4;border-color:#cfddcf;\">\n <div class=\"ctitle\">El Plato Simbiotico Ideal<\/div>\n <div style=\"display:grid;grid-template-columns:1fr 1fr;gap:7px;margin-bottom:10px;\">\n <div style=\"background:#fff;border:1px solid #e2e8f0;border-radius:9px;padding:10px;text-align:center;\"><div style=\"font-size:20px;font-weight:700;color:#3c513c;\">1\/2<\/div><div style=\"font-size:11px;font-weight:600;\">Verduras prebioticas<\/div><div style=\"font-size:10px;color:#64748b;margin-top:2px;\">Esparragos, cebolla, puerro<\/div><\/div>\n <div style=\"background:#fff;border:1px solid #e2e8f0;border-radius:9px;padding:10px;text-align:center;\"><div style=\"font-size:20px;font-weight:700;color:#475569;\">1\/4<\/div><div style=\"font-size:11px;font-weight:600;\">Proteina<\/div><div style=\"font-size:10px;color:#64748b;margin-top:2px;\">Tempeh, huevo, leguminosas<\/div><\/div>\n <div style=\"background:#fff;border:1px solid #e2e8f0;border-radius:9px;padding:10px;text-align:center;\"><div style=\"font-size:20px;font-weight:700;color:#475569;\">1\/4<\/div><div style=\"font-size:11px;font-weight:600;\">Carbohidrato<\/div><div style=\"font-size:10px;color:#64748b;margin-top:2px;\">Papa enfriada, arroz frio<\/div><\/div>\n <div style=\"background:#e6ede6;border:1px solid #a7bfa7;border-radius:9px;padding:10px;text-align:center;\"><div style=\"font-size:20px;font-weight:700;color:#3c513c;\">+<\/div><div style=\"font-size:11px;font-weight:600;\">Fermentado crudo<\/div><div style=\"font-size:10px;color:#3c513c;margin-top:2px;\">2 cdas chucrut o 100ml kefir<\/div><\/div>\n <\/div>\n <div style=\"font-size:12px;color:#3c513c;background:#fff;border-radius:8px;padding:10px;line-height:1.6;\">Meta: 30+ plantas distintas por semana. Incluye hierbas y especias. Es el predictor mas robusto de microbiota saludable.<\/div>\n <\/div>\n <div class=\"card\"><div class=\"ctitle\">Menu Simbiotico de Referencia<\/div><div id=\"menu-list\"><div class=\"ritem\"><div><div style=\"font-size:10px;font-weight:700;color:#3c513c;text-transform:uppercase;letter-spacing:.4px;margin-bottom:2px;\">Desayuno<\/div><div style=\"font-size:13px;font-weight:600;color:#1e293b;margin-bottom:3px;\">Bowl de avena con kefir y platano verde<\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Avena remojada (almidon resistente y beta-glucano) + kefir 150ml + rodajas platano verde. Sinergia simbiotica maxima.<\/div><\/div><\/div><div class=\"ritem\"><div><div style=\"font-size:10px;font-weight:700;color:#3c513c;text-transform:uppercase;letter-spacing:.4px;margin-bottom:2px;\">Almuerzo<\/div><div style=\"font-size:13px;font-weight:600;color:#1e293b;margin-bottom:3px;\">Tempeh + ensalada simbolica + chucrut<\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Verduras variadas (prebioticos) + tempeh 80g + papa enfriada 24h (RS3) + 2 cdas chucrut frio al servir.<\/div><\/div><\/div><div class=\"ritem\"><div><div style=\"font-size:10px;font-weight:700;color:#3c513c;text-transform:uppercase;letter-spacing:.4px;margin-bottom:2px;\">Snack<\/div><div style=\"font-size:13px;font-weight:600;color:#1e293b;margin-bottom:3px;\">Yogur de coco + manzana + chia<\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Yogur de coco con cultivos vivos + manzana con piel (pectinas) + chia remojada (mucilagos).<\/div><\/div><\/div><div class=\"ritem\"><div><div style=\"font-size:10px;font-weight:700;color:#3c513c;text-transform:uppercase;letter-spacing:.4px;margin-bottom:2px;\">Cena<\/div><div style=\"font-size:13px;font-weight:600;color:#1e293b;margin-bottom:3px;\">Sopa miso con puerro y fideos<\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Caldo + puerro y ajo (FOS prebiotico) + fideos de arroz + miso disuelto en tibio al final. Nunca hervir el miso.<\/div><\/div><\/div><\/div><\/div>\n<\/div>\n\n<\/div>\n\n\n<\/div>\n\n<script>\nconst TABS=[\"home\",\"que\",\"cat\",\"plan\",\"tips\"];\nfunction gto(id){\n TABS.forEach(t=>{const s=document.getElementById(\"s-\"+t);if(s)s.classList.remove(\"on\");});\n document.getElementById(\"s-\"+id).classList.add(\"on\");\n document.getElementById(\"s-\"+id).scrollTop=0;\n}\nfunction openSection(id, title, sub){\n gto(id);\n document.getElementById(\"hdr-name\").textContent=title;\n document.getElementById(\"hdr-sub\").textContent=sub;\n document.getElementById(\"back-btn\").style.display=\"flex\";\n document.getElementById(\"hdr-right\").style.display=(id===\"plan\")?\"block\":\"none\";\n if(id===\"plan\") ug();\n}\nfunction goHome(){\n gto(\"home\");\n document.getElementById(\"hdr-name\").textContent=\"Equilibrio Intestinal\";\n document.getElementById(\"hdr-sub\").textContent=\"Prebioticos y Probioticos\";\n document.getElementById(\"back-btn\").style.display=\"none\";\n document.getElementById(\"hdr-right\").style.display=\"none\";\n}\nconst alimentos=[\n {t:\"fermentado\",n:\"Kefir de leche\",e:\"\ud83e\udd5b\",bg:\"g\",tag:\"Fermentado\",dosis:\"150-250 ml\/dia\",inicio:\"50 ml, semana 2\",desc:\"Mas de 50 cepas de bacterias y levaduras. El mas diverso. Contiene Lactobacillus, Bifidobacterium y Saccharomyces.\",cons:\"Agitar antes de servir. No calentar nunca.\",donde:\"Supermercado seccion lacteos. Busca cultivos vivos. Artesanal en redes.\"},\n {t:\"fermentado\",n:\"Kefir de agua\",e:\"\ud83d\udca7\",bg:\"t\",tag:\"Fermentado\",dosis:\"150-250 ml\/dia\",inicio:\"50 ml, semana 2\",desc:\"Sin lactosa. Mismo perfil de levaduras y bacterias. Ideal para intolerantes o veganos.\",cons:\"Granulos reutilizables indefinidamente. Grupos locales en redes sociales.\",donde:\"Comunidades de fermentacion locales.\"},\n {t:\"fermentado\",n:\"Yogur natural sin azucar\",e:\"\ud83c\udf76\",bg:\"g\",tag:\"Fermentado\",dosis:\"150-200 g\/dia\",inicio:\"100 g, semana 1 - primer fermentado\",desc:\"L. bulgaricus y S. thermophilus. Primer fermentado a introducir por su alta tolerancia.\",cons:\"Sin azucar, edulcorantes ni saborizantes. Preferir entero sobre desnatado.\",donde:\"Alpina Natural, Colanta Natural en Colombia.\"},\n {t:\"fermentado\",n:\"Yogur de coco\",e:\"\ud83e\udd65\",bg:\"a\",tag:\"Fermentado\",dosis:\"150-200 g\/dia\",inicio:\"100 g, semana 1\",desc:\"Leche de coco fermentada con las mismas bacterias del yogur. Sin lactosa. Verificar cultivos vivos activos.\",cons:\"Casero es mejor: leche de coco full-fat + 2 cdas yogur anterior, 8-12h a 40C.\",donde:\"Tiendas naturistas y supermercados especializados.\"},\n {t:\"fermentado\",n:\"Chucrut no pasteurizado\",e:\"\ud83e\udd6c\",bg:\"g\",tag:\"Fermentado\",dosis:\"2-4 cucharadas\/dia\",inicio:\"1 cdta, semana 3\",desc:\"Col lactofermentada. Rico en Leuconostoc y L. plantarum. Solo el refrigerado no pasteurizado tiene bacterias vivas.\",cons:\"NUNCA calentar. Servir frio al lado del plato. El de lata esta pasteurizado y no sirve.\",donde:\"Tiendas naturistas refrigerado. Casero: col + 2% sal marina, 7-21 dias tarro sellado.\"},\n {t:\"fermentado\",n:\"Kimchi\",e:\"\ud83c\udf36\ufe0f\",bg:\"r\",tag:\"Fermentado\",dosis:\"2-3 cucharadas\/dia\",inicio:\"1 cdta, semana 3\",desc:\"Col coreana fermentada con ajo y jengibre. Rico en L. kimchii y plantarum. Distinto al chucrut en cepas.\",cons:\"El picante puede irritar con gastritis activa. Empezar con porciones muy pequenas.\",donde:\"Tiendas asiaticas, naturistas o casero.\"},\n {t:\"fermentado\",n:\"Miso\",e:\"\ud83c\udf5c\",bg:\"a\",tag:\"Fermentado\",dosis:\"1 cdta (5g)\/dia\",inicio:\"1 cdta, semana 4\",desc:\"Pasta de soja fermentada con Aspergillus oryzae. Aporta enzimas digestivas ademas de probioticos.\",cons:\"NUNCA hervir. Disolver en caldo tibio menor de 55C al servir. Refrigerar siempre.\",donde:\"Seccion japonesa de supermercados. Refrigerado = activo.\"},\n {t:\"fermentado\",n:\"Kombucha\",e:\"\ud83c\udf75\",bg:\"t\",tag:\"Fermentado\",dosis:\"120-240 ml\/dia\",inicio:\"80 ml, semana 4\",desc:\"Te fermentado con SCOBY. Acidos organicos y vitamina B. La casera tiene mas cultivos que la comercial.\",cons:\"Maximo 240 ml\/dia. Elegir sin azucar anadida.\",donde:\"Marcas artesanales, plazas de mercado, tiendas naturistas.\"},\n {t:\"fermentado\",n:\"Tempeh\",e:\"\ud83d\udfeb\",bg:\"p\",tag:\"Fermentado\",dosis:\"80-120 g\/dia\",inicio:\"80 g, semana 4\",desc:\"Soja fermentada con Rhizopus. Proteina completa mas probiotico. Se puede cocinar.\",cons:\"A diferencia de otros fermentados, si se puede calentar. Pierde bacterias pero conserva proteina y fibra.\",donde:\"Comunidades veganas en ciudades, tiendas naturistas, mercados asiaticos.\"},\n {t:\"fermentado\",n:\"Vinagre de manzana con madre\",e:\"\ud83c\udf4e\",bg:\"a\",tag:\"Fermentado\",dosis:\"1 cda en vaso de agua\",inicio:\"1 cdta, semana 5\",desc:\"El no filtrado con la madre contiene enzimas y bacterias activas. Estimula la digestion.\",cons:\"Diluir siempre en agua. Nunca tomar solo - acido para el esmalte dental.\",donde:\"Supermercado: busca no filtrado with the mother.\"},\n {t:\"prebiotico\",n:\"Ajo y cebolla\",e:\"\ud83e\uddc4\",bg:\"g\",tag:\"Prebiotico\",dosis:\"Segun receta\",inicio:\"Pequenas cantidades, semana 1\",desc:\"FOS e inulina potentes. Estimulan Bifidobacterium. El ajo crudo tiene efecto antibacteriano.\",cons:\"Cocidos son mas suaves. El crudo es mas prebiotico pero puede irritar. Introducir gradualmente.\",donde:\"Cualquier mercado. Produce local.\"},\n {t:\"prebiotico\",n:\"Esparragos\",e:\"\ud83c\udf3f\",bg:\"g\",tag:\"Prebiotico\",dosis:\"80-100 g cocidos\",inicio:\"50 g, semana 1\",desc:\"Inulina de alta calidad. Alimentan Bifidobacterium. Faciles de tolerar. Tambien vitamina K.\",cons:\"Al vapor, sin sobrecocinar. Mantener textura preserva la fibra.\",donde:\"Supermercado y plaza de mercado.\"},\n {t:\"prebiotico\",n:\"Platano verde \/ guineo\",e:\"\ud83c\udf4c\",bg:\"b\",tag:\"Prebiotico\",dosis:\"1 unidad\/dia\",inicio:\"1\/2 unidad, semana 1\",desc:\"Almidon resistente RS2. Cuando madura el efecto prebiotico disminuye. Consumir verde.\",cons:\"Muy disponible en Colombia. Comer verde o semifirme, no maduro.\",donde:\"Mercados locales, supermercados. Excelente fuente local.\"},\n {t:\"prebiotico\",n:\"Avena\",e:\"\ud83c\udf3e\",bg:\"b\",tag:\"Prebiotico\",dosis:\"30-40 g\/dia\",inicio:\"30 g, semana 1\",desc:\"Beta-glucano viscoso. Alimenta Bifidobacterium, reduce colesterol y glucosa posprandial.\",cons:\"Copos integrales mejor que harina. Remojada en frio toda la noche maximiza el almidon resistente.\",donde:\"Supermercado. Preferir copos enteros sin procesar.\"},\n {t:\"prebiotico\",n:\"Papa y batata enfriadas\",e:\"\ud83e\udd54\",bg:\"b\",tag:\"Prebiotico\",dosis:\"150 g cocidas y enfriadas\",inicio:\"100 g, semana 2\",desc:\"Cocinar y enfriar 24h convierte almidon en RS3. La ensalada de papa fria es una bomba prebiotica.\",cons:\"Cocinar, enfriar 24h en nevera minimo. Recalentar suave no destruye completamente el RS3.\",donde:\"Supermercado, plaza. Producto basico.\"},\n {t:\"prebiotico\",n:\"Manzana y pera con piel\",e:\"\ud83c\udf4e\",bg:\"a\",tag:\"Prebiotico\",dosis:\"1 unidad\/dia\",inicio:\"1 unidad, semana 1\",desc:\"Pectinas en la piel. Alimentan Bifidobacterium y producen butirato. La piel tiene 5 veces mas pectina.\",cons:\"Lavar bien y comer con piel. Crudas para maximo efecto prebiotico.\",donde:\"Supermercado y plaza.\"},\n {t:\"prebiotico\",n:\"Alcachofa\",e:\"\ud83e\udd66\",bg:\"g\",tag:\"Prebiotico\",dosis:\"1 alcachofa o 80 g corazones\",inicio:\"Semana 2\",desc:\"Fuente mas concentrada de inulina entre los vegetales. Tambien cinarina que estimula la bilis.\",cons:\"Cocida al vapor o hervida. El corazon tiene la mayor concentracion de inulina.\",donde:\"Supermercado, tiendas especializadas.\"},\n {t:\"prebiotico\",n:\"Semillas chia y linaza\",e:\"\ud83c\udf31\",bg:\"t\",tag:\"Prebiotico\",dosis:\"1-2 cucharadas\/dia (15-20 g)\",inicio:\"1 cdta, semana 1\",desc:\"Mucilagos: gel que recubre la mucosa intestinal y sirve de sustrato bacteriano.\",cons:\"Remojar minimo 20 min. Linaza molida es mas biodisponible que entera.\",donde:\"Supermercado, tiendas naturistas. 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Disolver en caldo tibio al final de la preparacion.\",d:[{d:\"Lun\",m:\"Almuerzo\",f:\"Tempeh 80g + arroz frio + chucrut\",t:\"Proteina + almidon resistente\"},{d:\"Mar\",m:\"Snack\",f:\"Kombucha 120ml\",t:\"Sin azucar, artesanal si es posible\"},{d:\"Mie\",m:\"Cena\",f:\"Sopa miso + fideos de arroz\",t:\"Disuelve miso en tibio al servir\"},{d:\"Jue\",m:\"Snack\",f:\"Kefir 150ml + linaza\",t:\"Rotacion + mucilagos\"},{d:\"Vie\",m:\"Almuerzo\",f:\"Tempeh + ensalada + chucrut\",t:\"Doble aporte simbiotico\"},{d:\"Sab\",m:\"Desayuno\",f:\"Yogur coco + platano verde + avena\",t:\"Desayuno simbiotico completo\"},{d:\"Dom\",m:\"Cena\",f:\"Sopa miso + brocoli + chucrut frio\",t:\"Cena ligera digestiva\"}]},\n {tit:\"Consolidacion\",f:\"Fermentado: Kefir\/yogur diario, chucrut 4x\/sem, kombucha 3x\/sem\",p:\"Prebiotico: Ajo, cebolla, puerro a diario en la cocina\",nota:\"Rutina estable. Diversidad mayor que cantidad.\",d:[{d:\"Lun\",m:\"Desayuno\",f:\"Kefir 200ml + avena + platano\",t:\"Desayuno simbiotico\"},{d:\"Mar\",m:\"Almuerzo\",f:\"Sopa con puerro + chucrut frio\",t:\"Prebiotico en base de coccion\"},{d:\"Mie\",m:\"Snack\",f:\"Yogur de coco + manzana\",t:\"Variedad de fuente probiotica\"},{d:\"Jue\",m:\"Almuerzo\",f:\"Esparragos + kimchi 2cdas\",t:\"Doble prebiotico + probiotico\"},{d:\"Vie\",m:\"Snack\",f:\"Kombucha 150ml\",t:\"Rotacion de levaduras\"},{d:\"Sab\",m:\"Almuerzo\",f:\"Arroz frio + tempeh + chucrut\",t:\"Almidon resistente + proteina\"},{d:\"Dom\",m:\"Cena\",f:\"Crema alcachofa + miso al servir\",t:\"Alta inulina + probiotico miso\"}]},\n {tit:\"Ampliacion\",f:\"Fermentado: Yogur vegetal, vinagre manzana con madre 1cda\",p:\"Prebiotico: Raiz achicoria, semillas girasol, cebada\",nota:\"El vinagre de manzana sin filtrar con la madre contiene enzimas y bacterias activas.\",d:[{d:\"Lun\",m:\"Desayuno\",f:\"Yogur de almendra + linaza\",t:\"Nueva fuente vegetal fermentada\"},{d:\"Mar\",m:\"Antes comer\",f:\"1cda vinagre manzana en agua\",t:\"No filtrado con la madre\"},{d:\"Mie\",m:\"Desayuno\",f:\"Kefir de agua + avena\",t:\"Sin lactosa\"},{d:\"Jue\",m:\"Almuerzo\",f:\"Tempeh + cebada + esparragos\",t:\"Cebada = beta-glucano potente\"},{d:\"Vie\",m:\"Snack\",f:\"Kombucha casera 120ml\",t:\"Mayor diversidad que comercial\"},{d:\"Sab\",m:\"Desayuno\",f:\"Cafe de achicoria + yogur\",t:\"Inulina concentrada en achicoria\"},{d:\"Dom\",m:\"Almuerzo\",f:\"Miso + kimchi + arroz integral frio\",t:\"Maxima diversidad de fermentados\"}]},\n {tit:\"Refinamiento\",f:\"Fermentado: 2-3 fermentados distintos por dia en rotacion\",p:\"Prebiotico: Registrar todas las plantas distintas de la semana\",nota:\"Meta: 30+ plantas distintas en la semana. 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Sinergia simbiotica maxima.\"},\n {m:\"Almuerzo\",n:\"Tempeh + ensalada simbolica + chucrut\",d:\"Verduras variadas (prebioticos) + tempeh 80g + papa enfriada 24h (RS3) + 2 cdas chucrut frio al servir.\"},\n {m:\"Snack\",n:\"Yogur de coco + manzana + chia\",d:\"Yogur de coco con cultivos vivos + manzana con piel (pectinas) + chia remojada (mucilagos).\"},\n {m:\"Cena\",n:\"Sopa miso con puerro y fideos\",d:\"Caldo + puerro y ajo (FOS prebiotico) + fideos de arroz + miso disuelto en tibio al final. 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Pre y probioticos, donde comprarlos, tipos y diferencias Alimentos Catalogo 19 alimentos fermentados y prebioticos con dosis y consejos Protocolo 8 Semanas Plan de introduccion gradual con seguimiento diario Guia Consejos Reglas de<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_canvas","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"class_list":["post-40818","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/pages\/40818","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/comments?post=40818"}],"version-history":[{"count":1,"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/pages\/40818\/revisions"}],"predecessor-version":[{"id":40819,"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/pages\/40818\/revisions\/40819"}],"wp:attachment":[{"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/media?parent=40818"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

{"id":40818,"date":"2026-06-11T12:47:59","date_gmt":"2026-06-11T17:47:59","guid":{"rendered":"https:\/\/doctorcepeda.com.co\/?page_id=40818"},"modified":"2026-06-11T12:52:32","modified_gmt":"2026-06-11T17:52:32","slug":"prohealth","status":"publish","type":"page","link":"https:\/\/doctorcepeda.com.co\/index.php\/prohealth\/","title":{"rendered":"Prohealth"},"content":{"rendered":"\n\n\n\n\n\n\n\n\nEquilibrio Intestinal<\/title>\n<link href=\".\/Equilibrio Intestinal Dr Cepeda_files\/css2\" rel=\"stylesheet\">\n<style>\n*{box-sizing:border-box;margin:0;padding:0;-webkit-tap-highlight-color:transparent;}\nhtml,body{height:100%;width:100%;overflow:hidden;font-family:\"Plus Jakarta Sans\",sans-serif;background:#f4f7f4;color:#1e293b;-webkit-font-smoothing:antialiased;}\n#app{position:fixed;inset:0;display:flex;flex-direction:column;padding-bottom:env(safe-area-inset-bottom,4px);}\n\/* HEADER *\/\n#hdr{background:#fff;border-bottom:1px solid #e2e8f0;flex-shrink:0;padding:0 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svg{width:24px;height:24px;fill:none;stroke-width:1.8;stroke-linecap:round;stroke-linejoin:round;}\n.htile-label{font-size:9px;font-weight:700;text-transform:uppercase;letter-spacing:.8px;margin-bottom:5px;}\n.htile-title{font-size:16px;font-weight:700;line-height:1.2;margin-bottom:4px;}\n.htile-sub{font-size:11px;opacity:.7;line-height:1.4;}\n.htile-arrow{position:absolute;bottom:14px;right:14px;width:28px;height:28px;border-radius:50%;display:flex;align-items:center;justify-content:center;background:rgba(255,255,255,.25);}\n.htile-arrow svg{width:14px;height:14px;fill:none;stroke:currentColor;stroke-width:2.5;}\n\/* back button *\/\n.back-btn{display:flex;align-items:center;gap:6px;background:none;border:none;cursor:pointer;font-family:\"Plus Jakarta Sans\",sans-serif;font-size:13px;font-weight:600;color:#3c513c;padding:0;margin-bottom:14px;}\n.back-btn svg{width:18px;height:18px;fill:none;stroke:#3c513c;stroke-width:2.2;stroke-linecap:round;stroke-linejoin:round;}\n<\/style>\n<\/head>\n<body>\n<div id=\"app\">\n\n<div id=\"hdr\">\n <div style=\"display:flex;align-items:center;gap:9px;\">\n <button id=\"back-btn\" onclick=\"goHome()\" style=\"display:none;background:none;border:none;cursor:pointer;padding:0;margin-right:2px;\">\n <svg width=\"22\" height=\"22\" fill=\"none\" stroke=\"#3c513c\" stroke-width=\"2.2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" viewBox=\"0 0 24 24\"><path d=\"M15 18l-6-6 6-6\"><\/path><\/svg>\n <\/button>\n <div id=\"hdr-icon\"><svg viewBox=\"0 0 24 24\" stroke-width=\"2\"><path d=\"M4.318 6.318a4.5 4.5 0 000 6.364L12 20.364l7.682-7.682a4.5 4.5 0 00-6.364-6.364L12 7.636l-1.318-1.318a4.5 4.5 0 00-6.364 0z\"><\/path><\/svg><\/div>\n <div><div class=\"hdr-name\" id=\"hdr-name\">Equilibrio Intestinal<\/div><div class=\"hdr-sub\" id=\"hdr-sub\">Prebioticos y Probioticos<\/div><\/div>\n <\/div>\n <div id=\"hdr-right\" style=\"display: none;\"><div id=\"hdr-plbl\">Progreso<\/div><div id=\"hdr-pct\">0%<\/div><\/div>\n<\/div>\n<div id=\"pbar-wrap\"><div id=\"pbar\" style=\"width: 0%;\"><\/div><\/div>\n\n<div id=\"screens\">\n\n\n<div class=\"scr on\" id=\"s-home\" style=\"padding:0;display:flex;flex-direction:column;\">\n <div style=\"padding:16px 16px 0;\">\n <div style=\"font-size:11px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.8px;margin-bottom:4px;\">Tu guia completa<\/div>\n <div style=\"font-size:20px;font-weight:700;color:#0f172a;letter-spacing:-.3px;margin-bottom:2px;\">Equilibrio Intestinal<\/div>\n <div style=\"font-size:12px;color:#64748b;\">Selecciona una seccion para comenzar<\/div>\n <\/div>\n <div class=\"home-grid\">\n <button class=\"htile\" style=\"background:linear-gradient(135deg,#2b372b,#3c513c);color:#fff;box-shadow:0 6px 20px rgba(43,55,43,.35);\" onclick=\"openSection('que','Que son','Prebioticos y Probioticos')\">\n <div class=\"htile-icon\" style=\"background:rgba(255,255,255,.15);\">\n <svg viewBox=\"0 0 24 24\" stroke=\"#fff\"><path d=\"M8.228 9c.549-1.165 2.03-2 3.772-2 2.21 0 4 1.343 4 3 0 1.4-1.278 2.575-3.006 2.907-.542.104-.994.54-.994 1.093m0 3h.01M21 12a9 9 0 11-18 0 9 9 0 0118 0z\"><\/path><\/svg>\n <\/div>\n <div style=\"margin-top:14px;\">\n <div class=\"htile-label\" style=\"color:rgba(255,255,255,.6);\">Fundamentos<\/div>\n <div class=\"htile-title\">Que son?<\/div>\n <div class=\"htile-sub\">Pre y probioticos, donde comprarlos, tipos y diferencias<\/div>\n <\/div>\n <div class=\"htile-arrow\"><svg viewBox=\"0 0 24 24\" stroke=\"#fff\"><path d=\"M9 18l6-6-6-6\"><\/path><\/svg><\/div>\n <\/button>\n <button class=\"htile\" style=\"background:linear-gradient(135deg,#1e40af,#2563eb);color:#fff;box-shadow:0 6px 20px rgba(30,64,175,.3);\" onclick=\"openSection('cat','Catalogo','Todos los alimentos')\">\n <div class=\"htile-icon\" style=\"background:rgba(255,255,255,.15);\">\n <svg viewBox=\"0 0 24 24\" stroke=\"#fff\"><path d=\"M4 6h16M4 10h16M4 14h16M4 18h16\"><\/path><\/svg>\n <\/div>\n <div style=\"margin-top:14px;\">\n <div class=\"htile-label\" style=\"color:rgba(255,255,255,.6);\">Alimentos<\/div>\n <div class=\"htile-title\">Catalogo<\/div>\n <div class=\"htile-sub\">19 alimentos fermentados y prebioticos con dosis y consejos<\/div>\n <\/div>\n <div class=\"htile-arrow\"><svg viewBox=\"0 0 24 24\" stroke=\"#fff\"><path d=\"M9 18l6-6-6-6\"><\/path><\/svg><\/div>\n <\/button>\n <button class=\"htile\" style=\"background:linear-gradient(135deg,#92400e,#d97706);color:#fff;box-shadow:0 6px 20px rgba(146,64,14,.3);\" onclick=\"openSection('plan','8 Semanas','Programa gradual')\">\n <div class=\"htile-icon\" style=\"background:rgba(255,255,255,.15);\">\n <svg viewBox=\"0 0 24 24\" stroke=\"#fff\"><path d=\"M8 7V3m8 4V3m-9 8h10M5 21h14a2 2 0 002-2V7a2 2 0 00-2-2H5a2 2 0 00-2 2v12a2 2 0 002 2z\"><\/path><\/svg>\n <\/div>\n <div style=\"margin-top:14px;\">\n <div class=\"htile-label\" style=\"color:rgba(255,255,255,.6);\">Protocolo<\/div>\n <div class=\"htile-title\">8 Semanas<\/div>\n <div class=\"htile-sub\">Plan de introduccion gradual con seguimiento diario<\/div>\n <\/div>\n <div class=\"htile-arrow\"><svg viewBox=\"0 0 24 24\" stroke=\"#fff\"><path d=\"M9 18l6-6-6-6\"><\/path><\/svg><\/div>\n <\/button>\n <button class=\"htile\" style=\"background:linear-gradient(135deg,#5b21b6,#7c3aed);color:#fff;box-shadow:0 6px 20px rgba(91,33,182,.3);\" onclick=\"openSection('tips','Consejos','Reglas y recetas')\">\n <div class=\"htile-icon\" style=\"background:rgba(255,255,255,.15);\">\n <svg viewBox=\"0 0 24 24\" stroke=\"#fff\"><path d=\"M9 12l2 2 4-4m5.618-4.016A11.955 11.955 0 0112 2.944a11.955 11.955 0 01-8.618 3.04A12.02 12.02 0 003 9c0 5.591 3.824 10.29 9 11.622 5.176-1.332 9-6.03 9-11.622 0-1.042-.133-2.052-.382-3.016z\"><\/path><\/svg>\n <\/div>\n <div style=\"margin-top:14px;\">\n <div class=\"htile-label\" style=\"color:rgba(255,255,255,.6);\">Guia<\/div>\n <div class=\"htile-title\">Consejos<\/div>\n <div class=\"htile-sub\">Reglas de oro, menu simbolico y la regla termica<\/div>\n <\/div>\n <div class=\"htile-arrow\"><svg viewBox=\"0 0 24 24\" stroke=\"#fff\"><path d=\"M9 18l6-6-6-6\"><\/path><\/svg><\/div>\n <\/button>\n <\/div>\n<\/div>\n\n\n<div class=\"scr\" id=\"s-que\">\n <div class=\"slabel\">Fundamentos<\/div>\n <div style=\"background:linear-gradient(135deg,#2b372b,#1e293b);border-radius:14px;padding:16px 18px;margin-bottom:12px;color:#fff;\">\n <div style=\"font-size:9px;font-weight:700;letter-spacing:1px;text-transform:uppercase;color:rgba(255,255,255,.5);margin-bottom:6px;\">Manual interactivo<\/div>\n <div style=\"font-size:16px;font-weight:700;margin-bottom:5px;\">Alimenta tu Microbiota<\/div>\n <div style=\"font-size:12px;color:rgba(255,255,255,.6);line-height:1.6;\">Los prebioticos son el fertilizante. Los fermentados aportan las bacterias vivas. Juntos crean el equilibrio intestinal.<\/div>\n <\/div>\n\n <div class=\"card\">\n <div style=\"display:flex;align-items:center;gap:9px;margin-bottom:10px;\">\n <div style=\"width:34px;height:34px;background:#e6ede6;border-radius:9px;display:flex;align-items:center;justify-content:center;flex-shrink:0;\">\n <svg width=\"18\" height=\"18\" fill=\"none\" stroke=\"#3c513c\" stroke-width=\"2\" viewBox=\"0 0 24 24\"><path d=\"M12 2C8 6 5 10 5 14a7 7 0 0014 0c0-4-3-8-7-12z\"><\/path><path d=\"M12 2v20\"><\/path><\/svg>\n <\/div>\n <div><div class=\"ctitle\" style=\"margin:0;\">Que es un Prebiotico<\/div><div style=\"font-size:11px;color:#64748b;\">El alimento de tus bacterias buenas<\/div><\/div>\n <\/div>\n <p style=\"font-size:13px;color:#475569;line-height:1.65;margin-bottom:12px;\">Son <strong>fibras no digeribles<\/strong> que llegan intactas al colon y nutren selectivamente las bacterias beneficiosas. No son bacterias: son el fertilizante que hace crecer las tuyas.<\/p>\n <div style=\"font-size:11px;font-weight:700;color:#3c513c;margin-bottom:8px;text-transform:uppercase;letter-spacing:.5px;\">4 tipos principales<\/div>\n <div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;\">\n <div style=\"background:#f8fafc;border:1px solid #e2e8f0;border-radius:9px;padding:9px;\"><span class=\"badge g\">FOS \/ Inulina<\/span><div style=\"font-size:12px;font-weight:600;color:#1e293b;margin-top:5px;\">Fructanos<\/div><div style=\"font-size:11px;color:#64748b;margin-top:2px;\">Ajo, cebolla, puerro, esparragos<\/div><\/div>\n <div style=\"background:#f8fafc;border:1px solid #e2e8f0;border-radius:9px;padding:9px;\"><span class=\"badge b\">Almidon resist.<\/span><div style=\"font-size:12px;font-weight:600;color:#1e293b;margin-top:5px;\">RS2 \/ RS3<\/div><div style=\"font-size:11px;color:#64748b;margin-top:2px;\">Platano verde, avena, papa fria<\/div><\/div>\n <div style=\"background:#f8fafc;border:1px solid #e2e8f0;border-radius:9px;padding:9px;\"><span class=\"badge a\">Pectinas<\/span><div style=\"font-size:12px;font-weight:600;color:#1e293b;margin-top:5px;\">Gel soluble<\/div><div style=\"font-size:11px;color:#64748b;margin-top:2px;\">Manzana y pera con piel<\/div><\/div>\n <div style=\"background:#f8fafc;border:1px solid #e2e8f0;border-radius:9px;padding:9px;\"><span class=\"badge t\">Mucilagos<\/span><div style=\"font-size:12px;font-weight:600;color:#1e293b;margin-top:5px;\">Fibra viscosa<\/div><div style=\"font-size:11px;color:#64748b;margin-top:2px;\">Chia, linaza, avena, cebada<\/div><\/div>\n <\/div>\n <div class=\"ibox iab\" style=\"margin-top:10px;\">Meta diaria: 25-35 g de fibra. La mayoria consume apenas 12 g. Incrementar gradualmente evita gases.<\/div>\n <\/div>\n\n <div class=\"card\">\n <div style=\"display:flex;align-items:center;gap:9px;margin-bottom:10px;\">\n <div style=\"width:34px;height:34px;background:#f1f5f9;border-radius:9px;display:flex;align-items:center;justify-content:center;flex-shrink:0;\">\n <svg width=\"18\" height=\"18\" fill=\"none\" stroke=\"#334155\" stroke-width=\"2\" viewBox=\"0 0 24 24\"><circle cx=\"12\" cy=\"12\" r=\"9\"><\/circle><path d=\"M12 8v8M8 12h8\"><\/path><\/svg>\n <\/div>\n <div><div class=\"ctitle\" style=\"margin:0;\">Que es un Probiotico<\/div><div style=\"font-size:11px;color:#64748b;\">Microorganismos vivos en los alimentos fermentados<\/div><\/div>\n <\/div>\n <p style=\"font-size:13px;color:#475569;line-height:1.65;margin-bottom:12px;\">Son <strong>bacterias o levaduras vivas<\/strong> que al llegar al intestino colonizan temporalmente, fortalecen la barrera intestinal, modulan el sistema inmune y compiten con bacterias daninas.<\/p>\n <div style=\"display:flex;flex-direction:column;gap:7px;\">\n <div style=\"display:flex;align-items:center;gap:8px;background:#f8fafc;border:1px solid #e2e8f0;border-radius:9px;padding:9px;\"><span class=\"badge g\" style=\"flex-shrink:0;\">Lactobacillus<\/span><span style=\"font-size:12px;color:#475569;\">El mas comun. Acido lactico. En yogur, kefir, chucrut, kimchi.<\/span><\/div>\n <div style=\"display:flex;align-items:center;gap:8px;background:#f8fafc;border:1px solid #e2e8f0;border-radius:9px;padding:9px;\"><span class=\"badge b\" style=\"flex-shrink:0;\">Bifidobacterium<\/span><span style=\"font-size:12px;color:#475569;\">Intestino grueso. Produce SCFA. En yogures especificos y kefir.<\/span><\/div>\n <div style=\"display:flex;align-items:center;gap:8px;background:#f8fafc;border:1px solid #e2e8f0;border-radius:9px;padding:9px;\"><span class=\"badge a\" style=\"flex-shrink:0;\">Saccharomyces<\/span><span style=\"font-size:12px;color:#475569;\">Levadura. En kefir y kombucha. Resistente a antibioticos.<\/span><\/div>\n <\/div>\n <div class=\"ibox ign\" style=\"margin-top:10px;\">Pre + Pro = Simbiotico. El prebiotico alimenta al probiotico. Juntos son mas efectivos que por separado.<\/div>\n <\/div>\n\n <div class=\"card\">\n <div class=\"ctitle\">Donde conseguirlos<\/div>\n <div style=\"display:flex;flex-direction:column;gap:6px;\">\n <details style=\"border:1px solid #e2e8f0;border-radius:10px;overflow:hidden;\">\n <summary class=\"dsum\">Supermercado <span class=\"cv\">\u25be<\/span><\/summary>\n <div class=\"dbody\"><b>Yogur:<\/b> sin azucar, cultivos vivos activos, sin conservantes.<br><b>Kefir:<\/b> seccion lacteos que liste las cepas bacterianas.<br><b>Chucrut:<\/b> solo refrigerado no pasteurizado. El de lata esta muerto.<br><b>Miso:<\/b> seccion japonesa\/asiatica. Refrigerado = activo.<br><b>Kombucha:<\/b> sin azucar anadida, marcas artesanales.<\/div>\n <\/details>\n <details style=\"border:1px solid #e2e8f0;border-radius:10px;overflow:hidden;\">\n <summary class=\"dsum\">Tiendas naturistas \/ bio <span class=\"cv\">\u25be<\/span><\/summary>\n <div class=\"dbody\">Mejor seleccion de kefir de agua, tempeh fresco, kimchi artesanal y yogures vegetales (coco, almendra). Productores locales = mayor diversidad de cepas.<\/div>\n <\/details>\n <details style=\"border:1px solid #e2e8f0;border-radius:10px;overflow:hidden;\">\n <summary class=\"dsum\">Casero (la mejor opcion) <span class=\"cv\">\u25be<\/span><\/summary>\n <div class=\"dbody\"><b>Yogur de coco:<\/b> leche de coco full-fat + 2 cdas yogur anterior, 8-12h a 40C.<br><b>Kefir:<\/b> granulos reutilizables (grupos locales, Mercado Libre).<br><b>Chucrut:<\/b> col + 2% sal marina, tarro hermetico, 7-21 dias temperatura ambiente.<br><b>Kombucha:<\/b> te + azucar + SCOBY. Primera fermentacion: 7-10 dias.<\/div>\n <\/details>\n <details style=\"border:1px solid #e2e8f0;border-radius:10px;overflow:hidden;\">\n <summary class=\"dsum\">En Colombia <span class=\"cv\">\u25be<\/span><\/summary>\n <div class=\"dbody\"><b>Yogur:<\/b> Alpina Natural, Colanta Natural sin azucar.<br><b>Kefir artesanal:<\/b> busca en redes “kefir artesanal Colombia” en Bogota, Medellin, Cali.<br><b>Kombucha:<\/b> plazas de mercado, tiendas bio.<br><b>Platano verde:<\/b> mercados locales \u2014 excelente almidon resistente muy accesible.<\/div>\n <\/details>\n <\/div>\n <\/div>\n<\/div>\n\n\n<div class=\"scr\" id=\"s-cat\">\n <div class=\"slabel\">Catalogo de alimentos<\/div>\n <div style=\"display:flex;gap:5px;margin-bottom:12px;\">\n <button class=\"chip on\" id=\"cf-t\" onclick=\"fcat('todos')\">Todos<\/button>\n <button class=\"chip off\" id=\"cf-f\" onclick=\"fcat('fermentado')\">Fermentados<\/button>\n <button class=\"chip off\" id=\"cf-p\" onclick=\"fcat('prebiotico')\">Prebioticos<\/button>\n <\/div>\n <div id=\"cat-list\"><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83e\udd5b<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Kefir de leche<\/span><span class=\"badge g\">Fermentado<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Mas de 50 cepas de bacterias y levaduras. El mas diverso. Contiene Lactobacillus, Bifidobacterium y Saccharomyces.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">150-250 ml\/dia<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">50 ml, semana 2<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Agitar antes de servir. No calentar nunca.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Supermercado seccion lacteos. Busca cultivos vivos. Artesanal en redes.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83d\udca7<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Kefir de agua<\/span><span class=\"badge t\">Fermentado<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Sin lactosa. Mismo perfil de levaduras y bacterias. Ideal para intolerantes o veganos.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">150-250 ml\/dia<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">50 ml, semana 2<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Granulos reutilizables indefinidamente. Grupos locales en redes sociales.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Comunidades de fermentacion locales.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83c\udf76<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Yogur natural sin azucar<\/span><span class=\"badge g\">Fermentado<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">L. bulgaricus y S. thermophilus. Primer fermentado a introducir por su alta tolerancia.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">150-200 g\/dia<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">100 g, semana 1 – primer fermentado<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Sin azucar, edulcorantes ni saborizantes. Preferir entero sobre desnatado.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Alpina Natural, Colanta Natural en Colombia.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83e\udd65<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Yogur de coco<\/span><span class=\"badge a\">Fermentado<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Leche de coco fermentada con las mismas bacterias del yogur. Sin lactosa. Verificar cultivos vivos activos.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">150-200 g\/dia<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">100 g, semana 1<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Casero es mejor: leche de coco full-fat + 2 cdas yogur anterior, 8-12h a 40C.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Tiendas naturistas y supermercados especializados.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83e\udd6c<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Chucrut no pasteurizado<\/span><span class=\"badge g\">Fermentado<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Col lactofermentada. Rico en Leuconostoc y L. plantarum. Solo el refrigerado no pasteurizado tiene bacterias vivas.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">2-4 cucharadas\/dia<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">1 cdta, semana 3<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">NUNCA calentar. Servir frio al lado del plato. El de lata esta pasteurizado y no sirve.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Tiendas naturistas refrigerado. Casero: col + 2% sal marina, 7-21 dias tarro sellado.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83c\udf36\ufe0f<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Kimchi<\/span><span class=\"badge r\">Fermentado<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Col coreana fermentada con ajo y jengibre. Rico en L. kimchii y plantarum. Distinto al chucrut en cepas.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">2-3 cucharadas\/dia<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">1 cdta, semana 3<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">El picante puede irritar con gastritis activa. Empezar con porciones muy pequenas.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Tiendas asiaticas, naturistas o casero.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83c\udf5c<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Miso<\/span><span class=\"badge a\">Fermentado<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Pasta de soja fermentada con Aspergillus oryzae. Aporta enzimas digestivas ademas de probioticos.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">1 cdta (5g)\/dia<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">1 cdta, semana 4<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">NUNCA hervir. Disolver en caldo tibio menor de 55C al servir. Refrigerar siempre.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Seccion japonesa de supermercados. Refrigerado = activo.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83c\udf75<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Kombucha<\/span><span class=\"badge t\">Fermentado<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Te fermentado con SCOBY. Acidos organicos y vitamina B. La casera tiene mas cultivos que la comercial.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">120-240 ml\/dia<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">80 ml, semana 4<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Maximo 240 ml\/dia. Elegir sin azucar anadida.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Marcas artesanales, plazas de mercado, tiendas naturistas.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83d\udfeb<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Tempeh<\/span><span class=\"badge p\">Fermentado<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Soja fermentada con Rhizopus. Proteina completa mas probiotico. Se puede cocinar.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">80-120 g\/dia<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">80 g, semana 4<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">A diferencia de otros fermentados, si se puede calentar. Pierde bacterias pero conserva proteina y fibra.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Comunidades veganas en ciudades, tiendas naturistas, mercados asiaticos.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83c\udf4e<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Vinagre de manzana con madre<\/span><span class=\"badge a\">Fermentado<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">El no filtrado con la madre contiene enzimas y bacterias activas. Estimula la digestion.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">1 cda en vaso de agua<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">1 cdta, semana 5<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Diluir siempre en agua. Nunca tomar solo – acido para el esmalte dental.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Supermercado: busca no filtrado with the mother.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83e\uddc4<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Ajo y cebolla<\/span><span class=\"badge g\">Prebiotico<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">FOS e inulina potentes. Estimulan Bifidobacterium. El ajo crudo tiene efecto antibacteriano.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">Segun receta<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">Pequenas cantidades, semana 1<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Cocidos son mas suaves. El crudo es mas prebiotico pero puede irritar. Introducir gradualmente.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Cualquier mercado. Produce local.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83c\udf3f<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Esparragos<\/span><span class=\"badge g\">Prebiotico<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Inulina de alta calidad. Alimentan Bifidobacterium. Faciles de tolerar. Tambien vitamina K.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">80-100 g cocidos<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">50 g, semana 1<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Al vapor, sin sobrecocinar. Mantener textura preserva la fibra.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Supermercado y plaza de mercado.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83c\udf4c<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Platano verde \/ guineo<\/span><span class=\"badge b\">Prebiotico<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Almidon resistente RS2. Cuando madura el efecto prebiotico disminuye. Consumir verde.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">1 unidad\/dia<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">1\/2 unidad, semana 1<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Muy disponible en Colombia. Comer verde o semifirme, no maduro.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Mercados locales, supermercados. Excelente fuente local.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83c\udf3e<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Avena<\/span><span class=\"badge b\">Prebiotico<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Beta-glucano viscoso. Alimenta Bifidobacterium, reduce colesterol y glucosa posprandial.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">30-40 g\/dia<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">30 g, semana 1<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Copos integrales mejor que harina. Remojada en frio toda la noche maximiza el almidon resistente.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Supermercado. Preferir copos enteros sin procesar.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83e\udd54<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Papa y batata enfriadas<\/span><span class=\"badge b\">Prebiotico<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Cocinar y enfriar 24h convierte almidon en RS3. La ensalada de papa fria es una bomba prebiotica.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">150 g cocidas y enfriadas<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">100 g, semana 2<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Cocinar, enfriar 24h en nevera minimo. Recalentar suave no destruye completamente el RS3.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Supermercado, plaza. Producto basico.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83c\udf4e<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Manzana y pera con piel<\/span><span class=\"badge a\">Prebiotico<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Pectinas en la piel. Alimentan Bifidobacterium y producen butirato. La piel tiene 5 veces mas pectina.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">1 unidad\/dia<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">1 unidad, semana 1<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Lavar bien y comer con piel. Crudas para maximo efecto prebiotico.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Supermercado y plaza.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83e\udd66<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Alcachofa<\/span><span class=\"badge g\">Prebiotico<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Fuente mas concentrada de inulina entre los vegetales. Tambien cinarina que estimula la bilis.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">1 alcachofa o 80 g corazones<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">Semana 2<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Cocida al vapor o hervida. El corazon tiene la mayor concentracion de inulina.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Supermercado, tiendas especializadas.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83c\udf31<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Semillas chia y linaza<\/span><span class=\"badge t\">Prebiotico<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Mucilagos: gel que recubre la mucosa intestinal y sirve de sustrato bacteriano.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">1-2 cucharadas\/dia (15-20 g)<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">1 cdta, semana 1<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Remojar minimo 20 min. Linaza molida es mas biodisponible que entera.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Supermercado, tiendas naturistas. Muy economicas.<\/div><\/div><div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">\ud83e\uded8<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">Leguminosas<\/span><span class=\"badge a\">Prebiotico<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">GOS y pectinas. Lentejas, garbanzos, frijoles. Alimentan Bifidobacterium y producen butirato.<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">80-120 g cocidas<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">Pequena porcion, semana 2<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">Introducir gradual: generan gases al inicio. Remojar 12h antes reduce FODMAPs.<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> Supermercado, plaza. Producto basico accesible.<\/div><\/div><\/div>\n<\/div>\n\n\n<div class=\"scr\" id=\"s-plan\">\n <div class=\"slabel\">Programa gradual<\/div>\n <div style=\"font-size:12px;color:#64748b;margin-bottom:12px;line-height:1.6;\">Introduce un fermentado a la vez. Observa 3-4 dias antes de agregar otro.<\/div>\n <div style=\"display:flex;gap:5px;flex-wrap:wrap;margin-bottom:12px;\" id=\"wk-btns\"><button class=\"wkbtn on\" onclick=\"ssel(1)\">Sem 1<\/button><button class=\"wkbtn off\" onclick=\"ssel(2)\">Sem 2<\/button><button class=\"wkbtn off\" onclick=\"ssel(3)\">Sem 3<\/button><button class=\"wkbtn off\" onclick=\"ssel(4)\">Sem 4<\/button><button class=\"wkbtn off\" onclick=\"ssel(5)\">Sem 5<\/button><button class=\"wkbtn off\" onclick=\"ssel(6)\">Sem 6<\/button><button class=\"wkbtn off\" onclick=\"ssel(7)\">Sem 7<\/button><button class=\"wkbtn off\" onclick=\"ssel(8)\">Sem 8<\/button><\/div>\n <div style=\"background:#f4f7f4;border:1px solid #cfddcf;border-radius:12px;padding:13px;margin-bottom:12px;display:flex;justify-content:space-between;align-items:center;\">\n <div>\n <div style=\"font-size:11px;font-weight:700;color:#3c513c;text-transform:uppercase;letter-spacing:.5px;\" id=\"wk-badge\">Semana 1: Iniciacion<\/div>\n <div style=\"font-size:12px;font-weight:600;color:#1e293b;margin-top:2px;\" id=\"wk-f\">Fermentado: Yogur natural o de coco 100g\/dia<\/div>\n <div style=\"font-size:11px;color:#64748b;margin-top:2px;\" id=\"wk-p\">Prebiotico: Avena, platano verde, manzana con piel<\/div>\n <div style=\"font-size:11px;color:#94a3b8;margin-top:4px;font-style:italic;\" id=\"wk-nota\">Solo yogur primero. Observa 3-4 dias antes de anadir otro alimento nuevo.<\/div>\n <\/div>\n <div style=\"text-align:right;flex-shrink:0;margin-left:10px;\">\n <div style=\"font-size:9px;color:#94a3b8;text-transform:uppercase;letter-spacing:.4px;\">Esta sem.<\/div>\n <div style=\"font-size:22px;font-weight:700;color:#3c513c;\" id=\"wk-pct\">0%<\/div>\n <\/div>\n <\/div>\n <div style=\"display:grid;grid-template-columns:1fr 1fr;gap:8px;margin-bottom:10px;\" id=\"days-grid\"><div class=\"dcard \"><div><div style=\"display:flex;justify-content:space-between;align-items:center;margin-bottom:5px;\"><span style=\"font-size:10px;font-weight:700;color:#64748b;text-transform:uppercase;\">Lun<\/span><span class=\"badge g\" style=\"font-size:9px;\">Desayuno<\/span><\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;line-height:1.4;margin-bottom:3px;\">Yogur natural 100g<\/div><div style=\"font-size:10px;color:#64748b;line-height:1.35;\">Sin azucar ni edulcorantes<\/div><\/div><div style=\"display:flex;align-items:center;justify-content:space-between;margin-top:9px;padding-top:8px;border-top:1px solid #f1f5f9;\"><span style=\"font-size:10px;color:#94a3b8;\">Hecho<\/span><input type=\"checkbox\" onchange=\"tdia(1,0)\"><\/div><\/div><div class=\"dcard \"><div><div style=\"display:flex;justify-content:space-between;align-items:center;margin-bottom:5px;\"><span style=\"font-size:10px;font-weight:700;color:#64748b;text-transform:uppercase;\">Mar<\/span><span class=\"badge g\" style=\"font-size:9px;\">Snack<\/span><\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;line-height:1.4;margin-bottom:3px;\">Yogur 100g + manzana<\/div><div style=\"font-size:10px;color:#64748b;line-height:1.35;\">Anade pectina natural<\/div><\/div><div style=\"display:flex;align-items:center;justify-content:space-between;margin-top:9px;padding-top:8px;border-top:1px solid #f1f5f9;\"><span style=\"font-size:10px;color:#94a3b8;\">Hecho<\/span><input type=\"checkbox\" onchange=\"tdia(1,1)\"><\/div><\/div><div class=\"dcard \"><div><div style=\"display:flex;justify-content:space-between;align-items:center;margin-bottom:5px;\"><span style=\"font-size:10px;font-weight:700;color:#64748b;text-transform:uppercase;\">Mie<\/span><span class=\"badge g\" style=\"font-size:9px;\">Desayuno<\/span><\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;line-height:1.4;margin-bottom:3px;\">Yogur natural 100g<\/div><div style=\"font-size:10px;color:#64748b;line-height:1.35;\">Anota cambios digestivos<\/div><\/div><div style=\"display:flex;align-items:center;justify-content:space-between;margin-top:9px;padding-top:8px;border-top:1px solid #f1f5f9;\"><span style=\"font-size:10px;color:#94a3b8;\">Hecho<\/span><input type=\"checkbox\" onchange=\"tdia(1,2)\"><\/div><\/div><div class=\"dcard \"><div><div style=\"display:flex;justify-content:space-between;align-items:center;margin-bottom:5px;\"><span style=\"font-size:10px;font-weight:700;color:#64748b;text-transform:uppercase;\">Jue<\/span><span class=\"badge g\" style=\"font-size:9px;\">Snack<\/span><\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;line-height:1.4;margin-bottom:3px;\">Yogur natural 120g<\/div><div style=\"font-size:10px;color:#64748b;line-height:1.35;\">Aumenta dosis levemente<\/div><\/div><div style=\"display:flex;align-items:center;justify-content:space-between;margin-top:9px;padding-top:8px;border-top:1px solid #f1f5f9;\"><span style=\"font-size:10px;color:#94a3b8;\">Hecho<\/span><input type=\"checkbox\" onchange=\"tdia(1,3)\"><\/div><\/div><div class=\"dcard \"><div><div style=\"display:flex;justify-content:space-between;align-items:center;margin-bottom:5px;\"><span style=\"font-size:10px;font-weight:700;color:#64748b;text-transform:uppercase;\">Vie<\/span><span class=\"badge g\" style=\"font-size:9px;\">Desayuno<\/span><\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;line-height:1.4;margin-bottom:3px;\">Yogur 120g + avena<\/div><div style=\"font-size:10px;color:#64748b;line-height:1.35;\">Primera sinergia simbolica<\/div><\/div><div style=\"display:flex;align-items:center;justify-content:space-between;margin-top:9px;padding-top:8px;border-top:1px solid #f1f5f9;\"><span style=\"font-size:10px;color:#94a3b8;\">Hecho<\/span><input type=\"checkbox\" onchange=\"tdia(1,4)\"><\/div><\/div><div class=\"dcard \"><div><div style=\"display:flex;justify-content:space-between;align-items:center;margin-bottom:5px;\"><span style=\"font-size:10px;font-weight:700;color:#64748b;text-transform:uppercase;\">Sab<\/span><span class=\"badge g\" style=\"font-size:9px;\">Snack<\/span><\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;line-height:1.4;margin-bottom:3px;\">Yogur de coco 100g<\/div><div style=\"font-size:10px;color:#64748b;line-height:1.35;\">Prueba la alternativa vegetal<\/div><\/div><div style=\"display:flex;align-items:center;justify-content:space-between;margin-top:9px;padding-top:8px;border-top:1px solid #f1f5f9;\"><span style=\"font-size:10px;color:#94a3b8;\">Hecho<\/span><input type=\"checkbox\" onchange=\"tdia(1,5)\"><\/div><\/div><div class=\"dcard \"><div><div style=\"display:flex;justify-content:space-between;align-items:center;margin-bottom:5px;\"><span style=\"font-size:10px;font-weight:700;color:#64748b;text-transform:uppercase;\">Dom<\/span><span class=\"badge g\" style=\"font-size:9px;\">Desayuno<\/span><\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;line-height:1.4;margin-bottom:3px;\">Yogur natural 150g<\/div><div style=\"font-size:10px;color:#64748b;line-height:1.35;\">Meta semana 1 cumplida<\/div><\/div><div style=\"display:flex;align-items:center;justify-content:space-between;margin-top:9px;padding-top:8px;border-top:1px solid #f1f5f9;\"><span style=\"font-size:10px;color:#94a3b8;\">Hecho<\/span><input type=\"checkbox\" onchange=\"tdia(1,6)\"><\/div><\/div><\/div>\n <div class=\"card\" style=\"padding:13px;margin-bottom:8px;\">\n <div style=\"font-size:13px;font-weight:700;color:#1e293b;margin-bottom:9px;\">Semaforo de sintomas<\/div>\n <div style=\"display:flex;gap:8px;align-items:flex-start;margin-bottom:6px;\"><div style=\"width:8px;height:8px;border-radius:50%;background:#16a34a;flex-shrink:0;margin-top:4px;\"><\/div><div style=\"font-size:12px;color:#475569;\"><b style=\"color:#16a34a;\">Verde:<\/b> gases leves <7 dias – continua al siguiente nivel.<\/div><\/div>\n <div style=\"display:flex;gap:8px;align-items:flex-start;margin-bottom:6px;\"><div style=\"width:8px;height:8px;border-radius:50%;background:#d97706;flex-shrink:0;margin-top:4px;\"><\/div><div style=\"font-size:12px;color:#475569;\"><b style=\"color:#d97706;\">Ambar:<\/b> hinchazon >10 dias – reduce dosis 50%, mantener 3 dias mas.<\/div><\/div>\n <div style=\"display:flex;gap:8px;align-items:flex-start;\"><div style=\"width:8px;height:8px;border-radius:50%;background:#dc2626;flex-shrink:0;margin-top:4px;\"><\/div><div style=\"font-size:12px;color:#475569;\"><b style=\"color:#dc2626;\">Rojo:<\/b> dolor intenso, diarrea con sangre o fiebre – detener y consultar.<\/div><\/div>\n <\/div>\n <button onclick=\"resetPlan()\" style=\"width:100%;padding:11px;font-size:12px;font-weight:600;font-family:Plus Jakarta Sans,sans-serif;background:#fff;border:1px solid #e2e8f0;border-radius:10px;color:#64748b;cursor:pointer;\">Reiniciar seguimiento<\/button>\n<\/div>\n\n\n<div class=\"scr\" id=\"s-tips\">\n <div class=\"slabel\">Reglas y consejos<\/div>\n <div class=\"card\"><div class=\"ctitle\">Reglas de Oro<\/div><div id=\"tips-list\"><div class=\"ritem\"><div style=\"width:22px;height:22px;border-radius:50%;background:#e6ede6;color:#3c513c;display:flex;align-items:center;justify-content:center;font-size:10px;font-weight:700;flex-shrink:0;\">1<\/div><div><div style=\"font-size:13px;font-weight:700;color:#1e293b;margin-bottom:2px;\">La regla termica<\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Las bacterias mueren a mas de 60C. Chucrut, kimchi, yogur y kombucha siempre frios. El miso se disuelve en tibio al final, jamas hierve.<\/div><\/div><\/div><div class=\"ritem\"><div style=\"width:22px;height:22px;border-radius:50%;background:#e6ede6;color:#3c513c;display:flex;align-items:center;justify-content:center;font-size:10px;font-weight:700;flex-shrink:0;\">2<\/div><div><div style=\"font-size:13px;font-weight:700;color:#1e293b;margin-bottom:2px;\">Un fermentado a la vez<\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Introduce uno y observa 3-4 dias antes de agregar otro. Sin esto es imposible saber que causo que sintoma.<\/div><\/div><\/div><div class=\"ritem\"><div style=\"width:22px;height:22px;border-radius:50%;background:#e6ede6;color:#3c513c;display:flex;align-items:center;justify-content:center;font-size:10px;font-weight:700;flex-shrink:0;\">3<\/div><div><div style=\"font-size:13px;font-weight:700;color:#1e293b;margin-bottom:2px;\">No pasteurizado = vivo<\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">El chucrut de lata, yogur con conservantes y kombucha de larga duracion estan pasteurizados. Sin bacterias vivas no hay efecto probiotico.<\/div><\/div><\/div><div class=\"ritem\"><div style=\"width:22px;height:22px;border-radius:50%;background:#e6ede6;color:#3c513c;display:flex;align-items:center;justify-content:center;font-size:10px;font-weight:700;flex-shrink:0;\">4<\/div><div><div style=\"font-size:13px;font-weight:700;color:#1e293b;margin-bottom:2px;\">Rotacion y diversidad<\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Cada fermentado aporta cepas distintas. Rotar entre yogur, kefir, chucrut y kombucha da microbiota mas robusta.<\/div><\/div><\/div><div class=\"ritem\"><div style=\"width:22px;height:22px;border-radius:50%;background:#e6ede6;color:#3c513c;display:flex;align-items:center;justify-content:center;font-size:10px;font-weight:700;flex-shrink:0;\">5<\/div><div><div style=\"font-size:13px;font-weight:700;color:#1e293b;margin-bottom:2px;\">El prebiotico primero<\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Acompana siempre el fermentado con un prebiotico. Sin combustible las bacterias no sobreviven ni colonizan.<\/div><\/div><\/div><div class=\"ritem\"><div style=\"width:22px;height:22px;border-radius:50%;background:#e6ede6;color:#3c513c;display:flex;align-items:center;justify-content:center;font-size:10px;font-weight:700;flex-shrink:0;\">6<\/div><div><div style=\"font-size:13px;font-weight:700;color:#1e293b;margin-bottom:2px;\">30 plantas por semana<\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">La diversidad de plantas es el predictor mas consistente de microbiota saludable. Hierbas, especias y semillas cuentan.<\/div><\/div><\/div><div class=\"ritem\"><div style=\"width:22px;height:22px;border-radius:50%;background:#e6ede6;color:#3c513c;display:flex;align-items:center;justify-content:center;font-size:10px;font-weight:700;flex-shrink:0;\">7<\/div><div><div style=\"font-size:13px;font-weight:700;color:#1e293b;margin-bottom:2px;\">Los gases leves son normales<\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Los primeros 7-10 dias pueden aparecer gases. La microbiota se reorganiza. Si duran mas de 10 dias o son dolorosos, reduce la dosis.<\/div><\/div><\/div><div class=\"ritem\"><div style=\"width:22px;height:22px;border-radius:50%;background:#e6ede6;color:#3c513c;display:flex;align-items:center;justify-content:center;font-size:10px;font-weight:700;flex-shrink:0;\">8<\/div><div><div style=\"font-size:13px;font-weight:700;color:#1e293b;margin-bottom:2px;\">Hidratacion<\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">La fibra prebiotica necesita agua para formar el gel protector. 1.5-2 litros por dia es parte integral del protocolo.<\/div><\/div><\/div><\/div><\/div>\n <div class=\"card\">\n <div class=\"ctitle\">La Regla Termica – Inflexible<\/div>\n <p style=\"font-size:13px;color:#475569;line-height:1.65;margin-bottom:10px;\">Las bacterias mueren a mas de 60C. Esta regla define como usar cada fermentado.<\/p>\n <div style=\"display:flex;flex-direction:column;gap:7px;\">\n <div class=\"ibox ign\" style=\"margin:0;\"><b>Siempre frio o a temperatura ambiente:<\/b> chucrut, kimchi, yogur, kefir, kombucha, yogur de coco.<\/div>\n <div class=\"ibox iab\" style=\"margin:0;\"><b>Disolver en tibio al final (<55C):<\/b> miso – jamas hervir ni saltear.<\/div>\n <div class=\"ibox ibl\" style=\"margin:0;\"><b>Se puede cocinar (pierden bacterias, no fibra):<\/b> tempeh, masa madre horneada.<\/div>\n <\/div>\n <\/div>\n <div class=\"card\" style=\"background:#f4f7f4;border-color:#cfddcf;\">\n <div class=\"ctitle\">El Plato Simbiotico Ideal<\/div>\n <div style=\"display:grid;grid-template-columns:1fr 1fr;gap:7px;margin-bottom:10px;\">\n <div style=\"background:#fff;border:1px solid #e2e8f0;border-radius:9px;padding:10px;text-align:center;\"><div style=\"font-size:20px;font-weight:700;color:#3c513c;\">1\/2<\/div><div style=\"font-size:11px;font-weight:600;\">Verduras prebioticas<\/div><div style=\"font-size:10px;color:#64748b;margin-top:2px;\">Esparragos, cebolla, puerro<\/div><\/div>\n <div style=\"background:#fff;border:1px solid #e2e8f0;border-radius:9px;padding:10px;text-align:center;\"><div style=\"font-size:20px;font-weight:700;color:#475569;\">1\/4<\/div><div style=\"font-size:11px;font-weight:600;\">Proteina<\/div><div style=\"font-size:10px;color:#64748b;margin-top:2px;\">Tempeh, huevo, leguminosas<\/div><\/div>\n <div style=\"background:#fff;border:1px solid #e2e8f0;border-radius:9px;padding:10px;text-align:center;\"><div style=\"font-size:20px;font-weight:700;color:#475569;\">1\/4<\/div><div style=\"font-size:11px;font-weight:600;\">Carbohidrato<\/div><div style=\"font-size:10px;color:#64748b;margin-top:2px;\">Papa enfriada, arroz frio<\/div><\/div>\n <div style=\"background:#e6ede6;border:1px solid #a7bfa7;border-radius:9px;padding:10px;text-align:center;\"><div style=\"font-size:20px;font-weight:700;color:#3c513c;\">+<\/div><div style=\"font-size:11px;font-weight:600;\">Fermentado crudo<\/div><div style=\"font-size:10px;color:#3c513c;margin-top:2px;\">2 cdas chucrut o 100ml kefir<\/div><\/div>\n <\/div>\n <div style=\"font-size:12px;color:#3c513c;background:#fff;border-radius:8px;padding:10px;line-height:1.6;\">Meta: 30+ plantas distintas por semana. Incluye hierbas y especias. Es el predictor mas robusto de microbiota saludable.<\/div>\n <\/div>\n <div class=\"card\"><div class=\"ctitle\">Menu Simbiotico de Referencia<\/div><div id=\"menu-list\"><div class=\"ritem\"><div><div style=\"font-size:10px;font-weight:700;color:#3c513c;text-transform:uppercase;letter-spacing:.4px;margin-bottom:2px;\">Desayuno<\/div><div style=\"font-size:13px;font-weight:600;color:#1e293b;margin-bottom:3px;\">Bowl de avena con kefir y platano verde<\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Avena remojada (almidon resistente y beta-glucano) + kefir 150ml + rodajas platano verde. Sinergia simbiotica maxima.<\/div><\/div><\/div><div class=\"ritem\"><div><div style=\"font-size:10px;font-weight:700;color:#3c513c;text-transform:uppercase;letter-spacing:.4px;margin-bottom:2px;\">Almuerzo<\/div><div style=\"font-size:13px;font-weight:600;color:#1e293b;margin-bottom:3px;\">Tempeh + ensalada simbolica + chucrut<\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Verduras variadas (prebioticos) + tempeh 80g + papa enfriada 24h (RS3) + 2 cdas chucrut frio al servir.<\/div><\/div><\/div><div class=\"ritem\"><div><div style=\"font-size:10px;font-weight:700;color:#3c513c;text-transform:uppercase;letter-spacing:.4px;margin-bottom:2px;\">Snack<\/div><div style=\"font-size:13px;font-weight:600;color:#1e293b;margin-bottom:3px;\">Yogur de coco + manzana + chia<\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Yogur de coco con cultivos vivos + manzana con piel (pectinas) + chia remojada (mucilagos).<\/div><\/div><\/div><div class=\"ritem\"><div><div style=\"font-size:10px;font-weight:700;color:#3c513c;text-transform:uppercase;letter-spacing:.4px;margin-bottom:2px;\">Cena<\/div><div style=\"font-size:13px;font-weight:600;color:#1e293b;margin-bottom:3px;\">Sopa miso con puerro y fideos<\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">Caldo + puerro y ajo (FOS prebiotico) + fideos de arroz + miso disuelto en tibio al final. Nunca hervir el miso.<\/div><\/div><\/div><\/div><\/div>\n<\/div>\n\n<\/div>\n\n\n<\/div>\n\n<script>\nconst TABS=[\"home\",\"que\",\"cat\",\"plan\",\"tips\"];\nfunction gto(id){\n TABS.forEach(t=>{const s=document.getElementById(\"s-\"+t);if(s)s.classList.remove(\"on\");});\n document.getElementById(\"s-\"+id).classList.add(\"on\");\n document.getElementById(\"s-\"+id).scrollTop=0;\n}\nfunction openSection(id, title, sub){\n gto(id);\n document.getElementById(\"hdr-name\").textContent=title;\n document.getElementById(\"hdr-sub\").textContent=sub;\n document.getElementById(\"back-btn\").style.display=\"flex\";\n document.getElementById(\"hdr-right\").style.display=(id===\"plan\")?\"block\":\"none\";\n if(id===\"plan\") ug();\n}\nfunction goHome(){\n gto(\"home\");\n document.getElementById(\"hdr-name\").textContent=\"Equilibrio Intestinal\";\n document.getElementById(\"hdr-sub\").textContent=\"Prebioticos y Probioticos\";\n document.getElementById(\"back-btn\").style.display=\"none\";\n document.getElementById(\"hdr-right\").style.display=\"none\";\n}\nconst alimentos=[\n {t:\"fermentado\",n:\"Kefir de leche\",e:\"\ud83e\udd5b\",bg:\"g\",tag:\"Fermentado\",dosis:\"150-250 ml\/dia\",inicio:\"50 ml, semana 2\",desc:\"Mas de 50 cepas de bacterias y levaduras. El mas diverso. Contiene Lactobacillus, Bifidobacterium y Saccharomyces.\",cons:\"Agitar antes de servir. No calentar nunca.\",donde:\"Supermercado seccion lacteos. Busca cultivos vivos. Artesanal en redes.\"},\n {t:\"fermentado\",n:\"Kefir de agua\",e:\"\ud83d\udca7\",bg:\"t\",tag:\"Fermentado\",dosis:\"150-250 ml\/dia\",inicio:\"50 ml, semana 2\",desc:\"Sin lactosa. Mismo perfil de levaduras y bacterias. Ideal para intolerantes o veganos.\",cons:\"Granulos reutilizables indefinidamente. Grupos locales en redes sociales.\",donde:\"Comunidades de fermentacion locales.\"},\n {t:\"fermentado\",n:\"Yogur natural sin azucar\",e:\"\ud83c\udf76\",bg:\"g\",tag:\"Fermentado\",dosis:\"150-200 g\/dia\",inicio:\"100 g, semana 1 - primer fermentado\",desc:\"L. bulgaricus y S. thermophilus. Primer fermentado a introducir por su alta tolerancia.\",cons:\"Sin azucar, edulcorantes ni saborizantes. Preferir entero sobre desnatado.\",donde:\"Alpina Natural, Colanta Natural en Colombia.\"},\n {t:\"fermentado\",n:\"Yogur de coco\",e:\"\ud83e\udd65\",bg:\"a\",tag:\"Fermentado\",dosis:\"150-200 g\/dia\",inicio:\"100 g, semana 1\",desc:\"Leche de coco fermentada con las mismas bacterias del yogur. Sin lactosa. Verificar cultivos vivos activos.\",cons:\"Casero es mejor: leche de coco full-fat + 2 cdas yogur anterior, 8-12h a 40C.\",donde:\"Tiendas naturistas y supermercados especializados.\"},\n {t:\"fermentado\",n:\"Chucrut no pasteurizado\",e:\"\ud83e\udd6c\",bg:\"g\",tag:\"Fermentado\",dosis:\"2-4 cucharadas\/dia\",inicio:\"1 cdta, semana 3\",desc:\"Col lactofermentada. Rico en Leuconostoc y L. plantarum. Solo el refrigerado no pasteurizado tiene bacterias vivas.\",cons:\"NUNCA calentar. Servir frio al lado del plato. El de lata esta pasteurizado y no sirve.\",donde:\"Tiendas naturistas refrigerado. Casero: col + 2% sal marina, 7-21 dias tarro sellado.\"},\n {t:\"fermentado\",n:\"Kimchi\",e:\"\ud83c\udf36\ufe0f\",bg:\"r\",tag:\"Fermentado\",dosis:\"2-3 cucharadas\/dia\",inicio:\"1 cdta, semana 3\",desc:\"Col coreana fermentada con ajo y jengibre. Rico en L. kimchii y plantarum. Distinto al chucrut en cepas.\",cons:\"El picante puede irritar con gastritis activa. Empezar con porciones muy pequenas.\",donde:\"Tiendas asiaticas, naturistas o casero.\"},\n {t:\"fermentado\",n:\"Miso\",e:\"\ud83c\udf5c\",bg:\"a\",tag:\"Fermentado\",dosis:\"1 cdta (5g)\/dia\",inicio:\"1 cdta, semana 4\",desc:\"Pasta de soja fermentada con Aspergillus oryzae. Aporta enzimas digestivas ademas de probioticos.\",cons:\"NUNCA hervir. Disolver en caldo tibio menor de 55C al servir. Refrigerar siempre.\",donde:\"Seccion japonesa de supermercados. Refrigerado = activo.\"},\n {t:\"fermentado\",n:\"Kombucha\",e:\"\ud83c\udf75\",bg:\"t\",tag:\"Fermentado\",dosis:\"120-240 ml\/dia\",inicio:\"80 ml, semana 4\",desc:\"Te fermentado con SCOBY. Acidos organicos y vitamina B. La casera tiene mas cultivos que la comercial.\",cons:\"Maximo 240 ml\/dia. Elegir sin azucar anadida.\",donde:\"Marcas artesanales, plazas de mercado, tiendas naturistas.\"},\n {t:\"fermentado\",n:\"Tempeh\",e:\"\ud83d\udfeb\",bg:\"p\",tag:\"Fermentado\",dosis:\"80-120 g\/dia\",inicio:\"80 g, semana 4\",desc:\"Soja fermentada con Rhizopus. Proteina completa mas probiotico. Se puede cocinar.\",cons:\"A diferencia de otros fermentados, si se puede calentar. Pierde bacterias pero conserva proteina y fibra.\",donde:\"Comunidades veganas en ciudades, tiendas naturistas, mercados asiaticos.\"},\n {t:\"fermentado\",n:\"Vinagre de manzana con madre\",e:\"\ud83c\udf4e\",bg:\"a\",tag:\"Fermentado\",dosis:\"1 cda en vaso de agua\",inicio:\"1 cdta, semana 5\",desc:\"El no filtrado con la madre contiene enzimas y bacterias activas. Estimula la digestion.\",cons:\"Diluir siempre en agua. Nunca tomar solo - acido para el esmalte dental.\",donde:\"Supermercado: busca no filtrado with the mother.\"},\n {t:\"prebiotico\",n:\"Ajo y cebolla\",e:\"\ud83e\uddc4\",bg:\"g\",tag:\"Prebiotico\",dosis:\"Segun receta\",inicio:\"Pequenas cantidades, semana 1\",desc:\"FOS e inulina potentes. Estimulan Bifidobacterium. El ajo crudo tiene efecto antibacteriano.\",cons:\"Cocidos son mas suaves. El crudo es mas prebiotico pero puede irritar. Introducir gradualmente.\",donde:\"Cualquier mercado. Produce local.\"},\n {t:\"prebiotico\",n:\"Esparragos\",e:\"\ud83c\udf3f\",bg:\"g\",tag:\"Prebiotico\",dosis:\"80-100 g cocidos\",inicio:\"50 g, semana 1\",desc:\"Inulina de alta calidad. Alimentan Bifidobacterium. Faciles de tolerar. Tambien vitamina K.\",cons:\"Al vapor, sin sobrecocinar. Mantener textura preserva la fibra.\",donde:\"Supermercado y plaza de mercado.\"},\n {t:\"prebiotico\",n:\"Platano verde \/ guineo\",e:\"\ud83c\udf4c\",bg:\"b\",tag:\"Prebiotico\",dosis:\"1 unidad\/dia\",inicio:\"1\/2 unidad, semana 1\",desc:\"Almidon resistente RS2. Cuando madura el efecto prebiotico disminuye. Consumir verde.\",cons:\"Muy disponible en Colombia. Comer verde o semifirme, no maduro.\",donde:\"Mercados locales, supermercados. Excelente fuente local.\"},\n {t:\"prebiotico\",n:\"Avena\",e:\"\ud83c\udf3e\",bg:\"b\",tag:\"Prebiotico\",dosis:\"30-40 g\/dia\",inicio:\"30 g, semana 1\",desc:\"Beta-glucano viscoso. Alimenta Bifidobacterium, reduce colesterol y glucosa posprandial.\",cons:\"Copos integrales mejor que harina. Remojada en frio toda la noche maximiza el almidon resistente.\",donde:\"Supermercado. Preferir copos enteros sin procesar.\"},\n {t:\"prebiotico\",n:\"Papa y batata enfriadas\",e:\"\ud83e\udd54\",bg:\"b\",tag:\"Prebiotico\",dosis:\"150 g cocidas y enfriadas\",inicio:\"100 g, semana 2\",desc:\"Cocinar y enfriar 24h convierte almidon en RS3. La ensalada de papa fria es una bomba prebiotica.\",cons:\"Cocinar, enfriar 24h en nevera minimo. Recalentar suave no destruye completamente el RS3.\",donde:\"Supermercado, plaza. Producto basico.\"},\n {t:\"prebiotico\",n:\"Manzana y pera con piel\",e:\"\ud83c\udf4e\",bg:\"a\",tag:\"Prebiotico\",dosis:\"1 unidad\/dia\",inicio:\"1 unidad, semana 1\",desc:\"Pectinas en la piel. Alimentan Bifidobacterium y producen butirato. La piel tiene 5 veces mas pectina.\",cons:\"Lavar bien y comer con piel. Crudas para maximo efecto prebiotico.\",donde:\"Supermercado y plaza.\"},\n {t:\"prebiotico\",n:\"Alcachofa\",e:\"\ud83e\udd66\",bg:\"g\",tag:\"Prebiotico\",dosis:\"1 alcachofa o 80 g corazones\",inicio:\"Semana 2\",desc:\"Fuente mas concentrada de inulina entre los vegetales. Tambien cinarina que estimula la bilis.\",cons:\"Cocida al vapor o hervida. El corazon tiene la mayor concentracion de inulina.\",donde:\"Supermercado, tiendas especializadas.\"},\n {t:\"prebiotico\",n:\"Semillas chia y linaza\",e:\"\ud83c\udf31\",bg:\"t\",tag:\"Prebiotico\",dosis:\"1-2 cucharadas\/dia (15-20 g)\",inicio:\"1 cdta, semana 1\",desc:\"Mucilagos: gel que recubre la mucosa intestinal y sirve de sustrato bacteriano.\",cons:\"Remojar minimo 20 min. Linaza molida es mas biodisponible que entera.\",donde:\"Supermercado, tiendas naturistas. Muy economicas.\"},\n {t:\"prebiotico\",n:\"Leguminosas\",e:\"\ud83e\uded8\",bg:\"a\",tag:\"Prebiotico\",dosis:\"80-120 g cocidas\",inicio:\"Pequena porcion, semana 2\",desc:\"GOS y pectinas. Lentejas, garbanzos, frijoles. Alimentan Bifidobacterium y producen butirato.\",cons:\"Introducir gradual: generan gases al inicio. Remojar 12h antes reduce FODMAPs.\",donde:\"Supermercado, plaza. Producto basico accesible.\"},\n];\nfunction rcat(f){\n const c=document.getElementById(\"cat-list\");c.innerHTML=\"\";\n const l=f===\"todos\"?alimentos:alimentos.filter(a=>a.t===f);\n l.forEach(a=>{c.insertAdjacentHTML(\"beforeend\",`<div class=\"card\" style=\"padding:14px;\"><div style=\"display:flex;align-items:flex-start;gap:9px;margin-bottom:10px;\"><span style=\"font-size:26px;flex-shrink:0;\">${a.e}<\/span><div><div style=\"display:flex;align-items:center;gap:6px;flex-wrap:wrap;margin-bottom:3px;\"><span style=\"font-size:13px;font-weight:700;color:#0f172a;\">${a.n}<\/span><span class=\"badge ${a.bg}\">${a.tag}<\/span><\/div><div style=\"font-size:12px;color:#475569;line-height:1.55;\">${a.desc}<\/div><\/div><\/div><div style=\"display:grid;grid-template-columns:1fr 1fr;gap:6px;margin-bottom:8px;\"><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Dosis meta<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">${a.dosis}<\/div><\/div><div style=\"background:#f8fafc;border-radius:8px;padding:8px;\"><div style=\"font-size:9px;font-weight:700;color:#94a3b8;text-transform:uppercase;letter-spacing:.5px;margin-bottom:2px;\">Inicio<\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;\">${a.inicio}<\/div><\/div><\/div><div style=\"background:#f4f7f4;border-radius:8px;padding:8px;font-size:12px;color:#3c513c;line-height:1.5;margin-bottom:7px;\">${a.cons}<\/div><div style=\"font-size:11px;color:#64748b;line-height:1.4;\"><b>Donde:<\/b> ${a.donde}<\/div><\/div>`);});\n}\nfunction fcat(f){\n [\"todos\",\"fermentado\",\"prebiotico\"].forEach(t=>{document.getElementById(\"cf-\"+t[0]+((t===\"todos\")?\"t\":(t===\"fermentado\")?\"f\":\"p\")).className=\"chip \"+(t===f?\"on\":\"off\");});\n rcat(f);\n}\n\/\/ fix filter buttons ya que usamos ids simplificados\ndocument.getElementById(\"cf-t\").onclick=()=>{document.getElementById(\"cf-t\").className=\"chip on\";document.getElementById(\"cf-f\").className=\"chip off\";document.getElementById(\"cf-p\").className=\"chip off\";rcat(\"todos\");};\ndocument.getElementById(\"cf-f\").onclick=()=>{document.getElementById(\"cf-t\").className=\"chip off\";document.getElementById(\"cf-f\").className=\"chip on\";document.getElementById(\"cf-p\").className=\"chip off\";rcat(\"fermentado\");};\ndocument.getElementById(\"cf-p\").onclick=()=>{document.getElementById(\"cf-t\").className=\"chip off\";document.getElementById(\"cf-f\").className=\"chip off\";document.getElementById(\"cf-p\").className=\"chip on\";rcat(\"prebiotico\");};\n\nconst sems=[\n {tit:\"Iniciacion\",f:\"Fermentado: Yogur natural o de coco 100g\/dia\",p:\"Prebiotico: Avena, platano verde, manzana con piel\",nota:\"Solo yogur primero. Observa 3-4 dias antes de anadir otro alimento nuevo.\",d:[{d:\"Lun\",m:\"Desayuno\",f:\"Yogur natural 100g\",t:\"Sin azucar ni edulcorantes\"},{d:\"Mar\",m:\"Snack\",f:\"Yogur 100g + manzana\",t:\"Anade pectina natural\"},{d:\"Mie\",m:\"Desayuno\",f:\"Yogur natural 100g\",t:\"Anota cambios digestivos\"},{d:\"Jue\",m:\"Snack\",f:\"Yogur natural 120g\",t:\"Aumenta dosis levemente\"},{d:\"Vie\",m:\"Desayuno\",f:\"Yogur 120g + avena\",t:\"Primera sinergia simbolica\"},{d:\"Sab\",m:\"Snack\",f:\"Yogur de coco 100g\",t:\"Prueba la alternativa vegetal\"},{d:\"Dom\",m:\"Desayuno\",f:\"Yogur natural 150g\",t:\"Meta semana 1 cumplida\"}]},\n {tit:\"Kefir\",f:\"Fermentado: Kefir 50 a 150ml\/dia + yogur base\",p:\"Prebiotico: Esparragos 80g, puerro, cebolla cocida\",nota:\"Sabor acido y efervescencia son normales. Gases leves los primeros 2 dias son esperados.\",d:[{d:\"Lun\",m:\"Desayuno\",f:\"Kefir 50ml + fruta\",t:\"Primer contacto con kefir\"},{d:\"Mar\",m:\"Desayuno\",f:\"Yogur natural 100g\",t:\"Alterna para dar descanso\"},{d:\"Mie\",m:\"Snack\",f:\"Kefir 80ml\",t:\"Kefir de agua si hay intolerancia\"},{d:\"Jue\",m:\"Desayuno\",f:\"Yogur natural 100g\",t:\"Mantiene base soluida\"},{d:\"Vie\",m:\"Snack\",f:\"Kefir 100ml + chia\",t:\"Mucilagos como prebiotico\"},{d:\"Sab\",m:\"Desayuno\",f:\"Kefir 120ml\",t:\"Dosis en aumento paulatino\"},{d:\"Dom\",m:\"Snack\",f:\"Kefir 150ml\",t:\"Excelente diversidad microbiana\"}]},\n {tit:\"Vegetales fermentados\",f:\"Fermentado: Chucrut 1cdta a 2cdas, Kimchi 1cdta\",p:\"Prebiotico: Alcachofa, achicoria, leguminosas pequena porcion\",nota:\"Solo chucrut NO pasteurizado. Servir siempre frio. El de lata no sirve.\",d:[{d:\"Lun\",m:\"Almuerzo\",f:\"1 cdta chucrut frio\",t:\"Como acompanamiento frio al lado\"},{d:\"Mar\",m:\"Desayuno\",f:\"Yogur natural 100g\",t:\"Mantiene lacteos habituales\"},{d:\"Mie\",m:\"Almuerzo\",f:\"Aguacate + chucrut 2 cdas\",t:\"Grasa buena + probiotico vegetal\"},{d:\"Jue\",m:\"Snack\",f:\"Kefir 100ml\",t:\"Rotacion lactica activa\"},{d:\"Vie\",m:\"Almuerzo\",f:\"1 cdta kimchi\",t:\"Empezar minimo si preocupa el picante\"},{d:\"Sab\",m:\"Cena\",f:\"Ensalada + chucrut 2cdas\",t:\"Frio en ensaladas es ideal\"},{d:\"Dom\",m:\"Almuerzo\",f:\"Arroz frio + kimchi 2cdas\",t:\"Arroz enfriado = almidon resistente\"}]},\n {tit:\"Diversificacion\",f:\"Fermentado: Miso 1cdta, Kombucha 120ml, Tempeh 80g\",p:\"Prebiotico: Meta 30+ plantas distintas esta semana\",nota:\"El miso NUNCA hierve. Disolver en caldo tibio al final de la preparacion.\",d:[{d:\"Lun\",m:\"Almuerzo\",f:\"Tempeh 80g + arroz frio + chucrut\",t:\"Proteina + almidon resistente\"},{d:\"Mar\",m:\"Snack\",f:\"Kombucha 120ml\",t:\"Sin azucar, artesanal si es posible\"},{d:\"Mie\",m:\"Cena\",f:\"Sopa miso + fideos de arroz\",t:\"Disuelve miso en tibio al servir\"},{d:\"Jue\",m:\"Snack\",f:\"Kefir 150ml + linaza\",t:\"Rotacion + mucilagos\"},{d:\"Vie\",m:\"Almuerzo\",f:\"Tempeh + ensalada + chucrut\",t:\"Doble aporte simbiotico\"},{d:\"Sab\",m:\"Desayuno\",f:\"Yogur coco + platano verde + avena\",t:\"Desayuno simbiotico completo\"},{d:\"Dom\",m:\"Cena\",f:\"Sopa miso + brocoli + chucrut frio\",t:\"Cena ligera digestiva\"}]},\n {tit:\"Consolidacion\",f:\"Fermentado: Kefir\/yogur diario, chucrut 4x\/sem, kombucha 3x\/sem\",p:\"Prebiotico: Ajo, cebolla, puerro a diario en la cocina\",nota:\"Rutina estable. Diversidad mayor que cantidad.\",d:[{d:\"Lun\",m:\"Desayuno\",f:\"Kefir 200ml + avena + platano\",t:\"Desayuno simbiotico\"},{d:\"Mar\",m:\"Almuerzo\",f:\"Sopa con puerro + chucrut frio\",t:\"Prebiotico en base de coccion\"},{d:\"Mie\",m:\"Snack\",f:\"Yogur de coco + manzana\",t:\"Variedad de fuente probiotica\"},{d:\"Jue\",m:\"Almuerzo\",f:\"Esparragos + kimchi 2cdas\",t:\"Doble prebiotico + probiotico\"},{d:\"Vie\",m:\"Snack\",f:\"Kombucha 150ml\",t:\"Rotacion de levaduras\"},{d:\"Sab\",m:\"Almuerzo\",f:\"Arroz frio + tempeh + chucrut\",t:\"Almidon resistente + proteina\"},{d:\"Dom\",m:\"Cena\",f:\"Crema alcachofa + miso al servir\",t:\"Alta inulina + probiotico miso\"}]},\n {tit:\"Ampliacion\",f:\"Fermentado: Yogur vegetal, vinagre manzana con madre 1cda\",p:\"Prebiotico: Raiz achicoria, semillas girasol, cebada\",nota:\"El vinagre de manzana sin filtrar con la madre contiene enzimas y bacterias activas.\",d:[{d:\"Lun\",m:\"Desayuno\",f:\"Yogur de almendra + linaza\",t:\"Nueva fuente vegetal fermentada\"},{d:\"Mar\",m:\"Antes comer\",f:\"1cda vinagre manzana en agua\",t:\"No filtrado con la madre\"},{d:\"Mie\",m:\"Desayuno\",f:\"Kefir de agua + avena\",t:\"Sin lactosa\"},{d:\"Jue\",m:\"Almuerzo\",f:\"Tempeh + cebada + esparragos\",t:\"Cebada = beta-glucano potente\"},{d:\"Vie\",m:\"Snack\",f:\"Kombucha casera 120ml\",t:\"Mayor diversidad que comercial\"},{d:\"Sab\",m:\"Desayuno\",f:\"Cafe de achicoria + yogur\",t:\"Inulina concentrada en achicoria\"},{d:\"Dom\",m:\"Almuerzo\",f:\"Miso + kimchi + arroz integral frio\",t:\"Maxima diversidad de fermentados\"}]},\n {tit:\"Refinamiento\",f:\"Fermentado: 2-3 fermentados distintos por dia en rotacion\",p:\"Prebiotico: Registrar todas las plantas distintas de la semana\",nota:\"Meta: 30+ plantas distintas en la semana. Hierbas, especias y semillas cuentan.\",d:[{d:\"Lun\",m:\"Todo\",f:\"Registra todas las plantas del dia\",t:\"Incluir especias y hierbas\"},{d:\"Mar\",m:\"Desayuno\",f:\"Kefir + mix frutas y semillas\",t:\"Variedad mayor que cantidad\"},{d:\"Mie\",m:\"Almuerzo\",f:\"Plato con 8+ vegetales distintos\",t:\"Meta: 30 plantas en la semana\"},{d:\"Jue\",m:\"Cena\",f:\"Sopa 6 verduras + miso + chucrut\",t:\"Maxima diversidad prebiotica\"},{d:\"Vie\",m:\"Snack\",f:\"Kombucha + frutos secos variados\",t:\"Fermentado + prebioticos densos\"},{d:\"Sab\",m:\"Almuerzo\",f:\"Tu plato simbiotico favorito\",t:\"Consolida lo que mejor toleraste\"},{d:\"Dom\",m:\"Dia\",f:\"Cuenta total plantas de la semana\",t:\"Llegaste a 30?\"}]},\n {tit:\"Mantenimiento\",f:\"Fermentado: Yogur\/kefir diario, vegetales 4x\/sem, kombucha 2x\/sem\",p:\"Prebiotico: 25-35 g fibra\/dia, 30+ plantas\/semana\",nota:\"Consistencia a largo plazo es mas valiosa que la perfeccion semanal.\",d:[{d:\"Lun\",m:\"Desayuno\",f:\"Kefir + avena + fruta\",t:\"Rutina matutina simbiotica\"},{d:\"Mar\",m:\"Almuerzo\",f:\"Plato completo + fermentado vegetal\",t:\"Chucrut o kimchi al lado\"},{d:\"Mie\",m:\"Desayuno\",f:\"Yogur de coco + semillas + platano\",t:\"Variedad de fuente probiotica\"},{d:\"Jue\",m:\"Cena\",f:\"Sopa miso + vegetales + leguminosas\",t:\"Pre + probiotico completo\"},{d:\"Vie\",m:\"Snack\",f:\"Kombucha + frutos secos\",t:\"Levaduras + prebioticos densos\"},{d:\"Sab\",m:\"Todo\",f:\"Fermentado en cada comida\",t:\"Dia de maxima diversidad\"},{d:\"Dom\",m:\"Descanso\",f:\"Come instintivo\",t:\"Tu microbiota esta en equilibrio\"}]},\n];\nlet sa=1;\nconst est=JSON.parse(localStorage.getItem(\"ei4\"))||{};\nfor(let i=1;i<=8;i++) if(!est[i]) est[i]=new Array(7).fill(false);\nfunction rwkb(){\n const c=document.getElementById(\"wk-btns\");c.innerHTML=\"\";\n for(let i=1;i<=8;i++) c.insertAdjacentHTML(\"beforeend\",`<button class=\"wkbtn ${i===sa?\"on\":\"off\"}\" onclick=\"ssel(${i})\">Sem ${i}<\/button>`);\n}\nfunction ssel(n){\n sa=n;rwkb();\n const s=sems[n-1];\n document.getElementById(\"wk-badge\").textContent=\"Semana \"+n+\": \"+s.tit;\n document.getElementById(\"wk-f\").textContent=s.f;\n document.getElementById(\"wk-p\").textContent=s.p;\n document.getElementById(\"wk-nota\").textContent=s.nota;\n rdias(n);uwp(n);\n}\nfunction rdias(n){\n const c=document.getElementById(\"days-grid\");c.innerHTML=\"\";\n sems[n-1].d.forEach((d,i)=>{\n const dn=est[n][i];\n c.insertAdjacentHTML(\"beforeend\",`<div class=\"dcard ${dn?\"done\":\"\"}\"><div><div style=\"display:flex;justify-content:space-between;align-items:center;margin-bottom:5px;\"><span style=\"font-size:10px;font-weight:700;color:#64748b;text-transform:uppercase;\">${d.d}<\/span><span class=\"badge g\" style=\"font-size:9px;\">${d.m}<\/span><\/div><div style=\"font-size:12px;font-weight:600;color:#1e293b;line-height:1.4;margin-bottom:3px;\">${d.f}<\/div><div style=\"font-size:10px;color:#64748b;line-height:1.35;\">${d.t}<\/div><\/div><div style=\"display:flex;align-items:center;justify-content:space-between;margin-top:9px;padding-top:8px;border-top:1px solid #f1f5f9;\"><span style=\"font-size:10px;color:#94a3b8;\">Hecho<\/span><input type=\"checkbox\" ${dn?\"checked\":\"\"} onchange=\"tdia(${n},${i})\"><\/div><\/div>`);\n });\n}\nfunction tdia(n,i){est[n][i]=!est[n][i];localStorage.setItem(\"ei4\",JSON.stringify(est));rdias(n);uwp(n);ug();}\nfunction uwp(n){document.getElementById(\"wk-pct\").textContent=Math.round(est[n].filter(Boolean).length\/7*100)+\"%\";}\nfunction ug(){let t=0,c=0;for(let i=1;i<=8;i++){t+=7;c+=est[i].filter(Boolean).length;}const p=Math.round(c\/t*100);document.getElementById(\"hdr-pct\").textContent=p+\"%\";document.getElementById(\"pbar\").style.width=p+\"%\";}\nfunction resetPlan(){if(!confirm(\"Reiniciar todo el seguimiento?\"))return;for(let i=1;i<=8;i++) est[i]=new Array(7).fill(false);localStorage.setItem(\"ei4\",JSON.stringify(est));ssel(sa);ug();}\n\nconst tips=[\n {n:\"1\",t:\"La regla termica\",d:\"Las bacterias mueren a mas de 60C. Chucrut, kimchi, yogur y kombucha siempre frios. El miso se disuelve en tibio al final, jamas hierve.\"},\n {n:\"2\",t:\"Un fermentado a la vez\",d:\"Introduce uno y observa 3-4 dias antes de agregar otro. Sin esto es imposible saber que causo que sintoma.\"},\n {n:\"3\",t:\"No pasteurizado = vivo\",d:\"El chucrut de lata, yogur con conservantes y kombucha de larga duracion estan pasteurizados. Sin bacterias vivas no hay efecto probiotico.\"},\n {n:\"4\",t:\"Rotacion y diversidad\",d:\"Cada fermentado aporta cepas distintas. Rotar entre yogur, kefir, chucrut y kombucha da microbiota mas robusta.\"},\n {n:\"5\",t:\"El prebiotico primero\",d:\"Acompana siempre el fermentado con un prebiotico. Sin combustible las bacterias no sobreviven ni colonizan.\"},\n {n:\"6\",t:\"30 plantas por semana\",d:\"La diversidad de plantas es el predictor mas consistente de microbiota saludable. 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Pre y probioticos, donde comprarlos, tipos y diferencias Alimentos Catalogo 19 alimentos fermentados y prebioticos con dosis y consejos Protocolo 8 Semanas Plan de introduccion gradual con seguimiento diario Guia Consejos Reglas de<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_canvas","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"class_list":["post-40818","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/pages\/40818","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/comments?post=40818"}],"version-history":[{"count":1,"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/pages\/40818\/revisions"}],"predecessor-version":[{"id":40819,"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/pages\/40818\/revisions\/40819"}],"wp:attachment":[{"href":"https:\/\/doctorcepeda.com.co\/index.php\/wp-json\/wp\/v2\/media?parent=40818"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}