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Claves para una alimentación sana y saludable

La deshidratación y las intoxicaciones alimentarias son los grandes peligros de la alimentación. Nuestra especialista en nutrición, la Dra. Iciar Galicia, responsable del Servicio de Endocrinología, explica que es muy importante prestar atención a la ingesta de líquidos y a la conservación adecuada de los alimentos.

comer sano

Recomendaciones

  • Beber al menos 1,5-2 litros de agua diarios y cuando no se tenga sed
  • Consumir alimentos frescos, conaltaproporciónde agua en su composición, como son frutas, verduras, legumbres «verdes», gazpachos, sopas, zumos de frutas, sorbetes….
  • Estar pendiente de las poblaciones en riesgo, como son los niños y ancianos que no perciben adecuadamente el estímulo de la sed o no pueden acceder al agua fácilmente. Ofrecerles agua frecuentemente.
  • Asegurar el consumo antes de la fecha de caducidad. Fijarse antes de comprarlos.
  • Limitar la exposición de los alimentos sensibles a la temperatura ambiente, metiéndolos de nuevo en la nevera inmediatamente después de su uso.
  • Adquirir alimentos congarantías (etiquetados, con controles sanitarios) evitar los productos artesanales.
  • En excursiones no llevar salsas, cremas o alimentos hechos con huevo y desechar los sobrantes.
  • No romper la cadena de frío y esto se consigue comprando los alimentos que precisen frío al final antes de ir a casa, no abrir mucho la nevera…

Alimentos

No hay que olvidar que la alimentación sana es la equilibrada, la que aporta todos los nutrientes y donde la ingesta de hidratos debe ser de entre el 50 y el 55%; la de grasas, del 30% y de proteínas, del 20%. Por eso, se debe huir de las dietas milagro, que prometen bajar de peso en poco tiempo a costa de la salud. Entre las más comunes están las disociadas, en las que se restringen los hidratos de carbono, las que utilizan productos para ayudar a la eliminación de líquidos y las que restringen algún tipo de alimento recomendado por estudio de intolerancias. La Dra. Iciar Galica es contundente al señalar que son dietas desequilibradas, deficitarias en nutrientes y difíciles de mantener a largo plazo. Además, si se mantiene en el tiempo provocan enfermedades y síntomas a consecuencia de estos déficits. Son rígidas, poco apetecibles, difíciles de seguir, dificultan la comida «social» y con ellas no se aprende a comer de forma saludable, lo que puede facilitar que aparezcan trastornos de la conducta alimentaria, sobre en adolescentes. «Si se lleva una alimentación variada, es difícil aburrirse y abandonarla».

ejercicio físico

Para mantener la línea de forma saludable, nuestra experta nos da cinco claves:

  1. Aumentar el consumo de frutas y verduras, lo que no supone consumir exclusivamente estos alimentos.
  2. No comprar con hambre
  3. No tener la tentación en casa
  4. Comenzar las comidas y cenas con un buen plato de ensalada o verdura. Esto nos saciará y nos permitirá comer menos cantidad de los alimentos más calóricos.
  5. No saltarse comidas, en caso contrario, en la siguiente ingesta, se comerá más de lo necesario por presentar más hambre

 

Contenido validado por la Dra. Iciar Galicia, Jefa de Servicio de Endocrinología del Hospital Universitario de Torrejón



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