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Una dieta adecuada a través de comida saludable, no solo se refleja en el interior del cuerpo, sino también en la apariencia externa, comer bien, en especial con la familia y amigos, es uno de los placeres de la vida. Esto también se logra con la comida saludable, seleccionando alimentos sanos y nutritivos, combinándolos adecuadamente.
A través de los alimentos ingerimos los nutrientes necesarios que hacen funcionar adecuadamente nuestro cuerpo y que regulan las funciones de nuestro organismo, por eso es necesario conocer cuáles son los alimentos disponibles, los nutrientes que aportan y qué combinaciones ofrecen las mejores alternativas para alimentarse bien. Todos sabemos que las personas que se alimentan de forma saludable y equilibrada con alimentos variados, tienen una mayor probabilidad de: crecer y desarrollarse sanos y fuertes, tener más energía para trabajar y disfrutar de sí mismos y sufrir menos enfermedades.
Los nutrientes, aportados por la comida saludable, es decir, los alimentos, son sustancias que proporcionan energía para realizar todas las funciones del organismo, tales como respirar, digerir los alimentos, mantener la temperatura corporal, crecer y realizar actividad física.
Pero ¿qué es una alimentación saludable? Una alimentación saludable es aquella que satisface las necesidades nutricionales y fisiológicas con el fin de asegurar un correcto crecimiento y desarrollo. Debe ser equilibrada, adecuada según los requerimientos y sensorialmente satisfactoria.
5 tipos de alimentos para comer rico y sano
Si te interesa tener una dieta saludable quizá quieras saber más sobre los grupos de alimentos. Existen cinco grupos que consisten en verduras, frutas, granos, lácteos y un grupo de proteínas que incluye carne, pollo, pescado. Todos los grupos de alimentos son componentes básicos para una dieta saludable. Aquí una breve explicación de cada uno de ellos:
Verduras
Las verduras pueden ser frescas, congeladas, secas y pueden ser consumidas hervidas, cocidas al vapor, y sin condimentos como sal, mantequilla, o picante. Debes comer una gran variedad de color verde oscuro, verduras de color rojo y naranja. Por ejemplo: brócoli, zanahorias, coles, espinacas, calabaza, y tomates, entre muchos otros
Frutas
Las frutas que entran en este grupo pueden ser también frescas, congeladas o secas; enteras o en puré. Las más comunes son las manzanas, duraznos, plátanos, uvas, naranjas, toronjas, mangos, melón, piña, pasas, fresas, mandarinas, etc.
Cereales
Hay dos tipos de granos enteros y refinados. Al menos la mitad de los granos que se consume deben ser granos integrales, como pan integral, cereales integrales y galletas, avena y arroz integral. Los granos refinados incluyen pan blanco, arroz blanco, pasta enriquecida, tortillas de harina, y la mayoría de los fideos. Es mucho más recomendable ingerir los primeros y dejar de lado, en la medida de lo posible, las harinas refinadas.
Lácteos
La mayoría de las opciones deberían ser libres de grasa o, al menos, con bajas concentraciones de ella.
Todas las opciones tienen calcio, entre los ejemplos se incluyen leche, quesos, yogur, así como productos libres de lactosa, de lactosa reducida y bebidas de soya. Los alimentos que son elaborados a partir de leche, pero tienen poco o nada de calcio no están incluidos, como la mantequilla, la crema, crema agria y queso crema.
Proteínas
Elige una variedad de carnes magras y aves de corral, mariscos, frijoles y chícharos secos, huevos, productos de soya procesados, frutos secos sin sal y semillas. Asegúrate de comer productos del mar cada semana.
Preparar comida saludable es muy sencillo, solo debes poner en práctica algunos consejos como el intercambio de algunos alimentos, para evitar la ingesta de grasas saturadas o muchos carbohidratos, que son los que provocan que subas de peso.
CONSEJOS PARA UNA ALIMENTACIÓN SALUDABLE
Una comida saludable mejora tu piel, tu bienestar y tu estado de ánimo. Así que si quieres disfrutar de estos beneficios sigue los siguientes consejos:
1.- Intercambia la crema agria por yogur: Con esta medida duplicas la ingesta de calcio, reduces las grasas saturadas y ofreces una mejor textura a tus platillos.
2.- Dile adiós a la mantequilla: Elimina este alimento de tu refrigerador y prepara tu comida saludable con aceite de canola o de oliva. Además, fortalecerás tu sistema cardiovascular.
3.- Elige carnes magras: Con esto reducirás la ingesta de grasa y funcionará mejor tu metabolismo.
4.- Agrega especies: Existen muchos alimentos naturales que complementan el sabor de tu comida saludable como el vinagre, el orégano, las hierbas de olor, la pimienta, el limón, el romero, las alcaparras y las aceitunas.
5.- Refrigera y desengrasa: Prepara tu comida un día antes y refrigera, así será más fácil quitar la grasa solidificada.
6.- Quita la piel: Esta parte del pollo es la que contiene más colesterol, así que elimínala antes de cocinar.
7.- Quita yemas: Reemplaza una yema de huevo por dos claras, para reducir la cantidad de colesterol.
8.- Utiliza productos descremados: Cambia los productos de leche entera por la versión descremada y light.
9.- Olvida el empanizado: Los alimentos asados tienen mejor sabor y son más saludables que los empanizados o enharinados.
10.- Utiliza muchos colores: Cuando prepares ensaladas incluye diferentes combinaciones y colores, para asegurar la ingesta de diferentes nutrientes.
Con estos prácticos consejos no te costará trabajo cambiar tu forma de preparar comida saludable. Además, disfruta el tiempo que ocupas para cocinar, recuerda que un nuevo estudio encontró que las personas que cocinan hasta cinco veces a la semana tenían un 47% más probabilidades de vivir 10 años más.
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Hola
Tienes muchas ideas que ya no aplican
2. La mantequilla es mejor que los aceites. Con la misma aportación energética, pero además aporta nutrimentos por ser lácteo
4. Querrás decir especias. Especies es un término completamente diferente
7. La proteína está en la clara, pero las vitaminas y demás están en la yema. Hay que comer el huevo completo sin culpa
8. La grasa aporta saciedad. Y los alimentos lácteos enteros tienen efectos positivos en la salud
9. El sabor de un empanizado es mil veces mejor a un asado. Sin embargo, el sabor del alimento asado es muy bueno también. Todo en medida y nada en exceso
Recuerda que en la ciencia las grandes verdades de hoy son las grandes mentiras del mañana
Lo mejor es comer lo que nos gusta con medida, y aumentar nuestro consumo de verduras y frutas de ser necesario
Saludos!