ALIMENTACIÓN SALUDABLE. PARA VIVIR UNA VIDA MEJOR Y MÁS LARGA

La alimentación saludable tiene que tener una proporción adecuada de hidratos de carbono (50%), proteínas (15%), grasas (30%), fibra, etc. Además tiene que tener la cantidad necesaria  de calorías que necesitamos cada uno según nuestra edad, sexo, trabajo etc.

En nuestra alimentación saludable se incluirán:

VERDURAS

Las verduras de todos los colores y variedades tienen que estar presentes en nuestro plato todos los días y cuanta más, mejor.

LEGUMBRES

Es recomendable comer legumbres tipo alubias, garbanzos, lentejas, frijoles, etc. tres veces a la semana.

Su composición en hidratos de carbono complejos hacen que el páncreas trabaje menos, y su gran proporción en proteínas vegetales las hacen ser un alimento muy completo cuando se comen junto a cereales y verduras.

CEREALES 

Los cereales de tipo integral, deben de estar a diario presentes en nuestra dieta  en forma de pasta, pan, arroz , patatas, etc. Estos son los que nos dan la energía necesaria para el día y el alimento que necesita nuestro cerebro.

PROTEÍNAS

Los alimentos ricos en proteínas, tanto de origen vegetal (legumbres, nueces, etc.) como animal (carne, pescado, huevos, etc.) son los que nos ayudan a mantener nuestra masa muscular, y contribuyen a la fabricación de las defensas de nuestro organismo. Por todo esto siempre tienen que estar presentes en nuestra dieta y en  la proporción adecuada.

PESCADO

Lo ideal es comer pescado tres veces a la semana (blanco, azul, marisco).

CARNE

La carne que tomemos debería ser carne magra, baja en grasa como el pollo, pavo, etc. dos veces a la semana.

HUEVOS (de tres a cuatro semanales)

PRODUCTOS LÁCTEOS (diariamente)

Dos vasos de leche o sus derivados en forma de yogurt o queso. Es recomendable que sean semidesnatados o bajos en grasa.

Las bebidas de soja o de almendras también son alternativas vegetales muy saludables.

FRUTAS

Es recomendable comer una fruta de un color diferente después de cada comida.

FRUTOS SECOS

Se recomiendan tomar frutos secos como las nueces y las almendras, en pequeñas cantidades todos los días como tentempié o en ensaladas.

GRASAS

Es imprescindible tomar una cantidad moderada de grasas saludables cada día, entre ellas esta el aceite de oliva que puede ser utilizado para cocinar los alimentos y aderezar las ensaladas.

MENOS SAL

Disminuiremos la sal en las comidas añadiendo hierbas aromáticas y especias según el gusto.

BEBIDAS

Es muy importante beber de litro y medio a dos litros de agua diarios. Podemos añadir un vaso de zumo de frutas naturales al día en el desayuno o a cualquier hora del día.

ELIMINAR O DISMINUIR LA INGESTA DE: 

• Alimentos con gran cantidad de grasa saturada como la panceta, embutidos, salchichas, manteca, etc.

• Alimentos preparados y de bollería industrial que utilizan una gran cantidad de grasas trans y saturadas.

• Bebidas azucaradas

• Alcohol

ALIMENTOS OCASIONALES

• Comer tartas, helados, chocolates con leche, dulces no industriales, etc. de manera ocasional y en pequeñas cantidades no dañan nuestra salud.

EJERCICIO FÍSICO

El caminar al menos una hora al día contribuirá con nuestra alimentación al  mantenimiento de una vida saludable.

Dra J. Hurtado Martínez

Directora Médica de HealthSalus

A BALANCED DIET TO LIVE A BETTER AND LONGER LIFE

Healthy eating has to have the right balance of carbohydrates (50%), proteins (15%) fats (30%), fibre, etc. It should also have the right amount of calories needed daily in accordance with our age, sex, working life, etc.

Our healthy diet will include:

VEGETABLES

Vegetables should occupy half of our plates everyday and be of all shapes and colours.

LEGUMES

It is recommended to eat legumes such as white beans, chickpeas, lentils, etc. three times a week.

The fact that these foods are made of complex carbohydrates ensures that the pancreas doesn't work as much. The large amount of plant proteins that they are composed of make them a very complete food to have when eaten alongside cereals and vegetables.

CEREALS

Wholemeal cereals should be present everyday within our diets as pasta, bread, rice, potatoes, etc. These foods provide us with the energy that we need throughout the day and the sustenance that our brain needs to work.

PROTEINS

Foods rich in proteins from both plant origins such as legumes, nuts, etc. and animal sources such as meat, fish, eggs, etc. helps us to maintain our muscle mass and contributes to the formation of our body’s defence system. This is why they should always be present in our diet and occupy the remaining 25% of our daily plate.

FISH

It is ideal to eat fish three times per week (white, oily, seafood)

MEAT

We would ideally eat meat that is low in fat two times per week such as chicken, turkey, etc. 

EGGS (three to four times per week)

DAIRY (to be eaten/drunk daily)

It is recommended to drink two glasses of milk, or their by-products such as yogurt or cheese every day. It is also recommended that these products be either semi skimmed or low in fat.

Both soya and almond milk are also two very healthy plant alternatives to have.

FRUITS

It is essential to eat a piece of fruit of a different colour after every meal.

NUTS

It is recommended to eat nuts such as walnuts and almonds everyday in small quantities as a starter or as part of salads.

FATS

It is fundamental to eat a moderate quantity of healthy fats daily. Olive oil is great example that can be used for cooking and dressing salads.

LOW SALT

We will be reducing the amount of salt within foods and adding herbs and species according to our taste.

DRINKS

It is very important to drink from a litre and a half to two litres of water everyday. A healthy option is to add a glass of fresh fruit juice everyday as either part of our breakfast or at any other time during the day.

ELIMINATING OR DECREASING THE INTAKE OF:

• Foods with a high amount of saturated fats such as bacon, cold meats, sausages, lard, butter, etc.

• Ready made meals or pastries, that use a large quantity of refined sugars and saturated and trans fats.

• Sugary drinks

• Alcohol

OCCASIONAL FOODS

• Occasionally eating milk chocolate and homemade cakes, ice cream or sweets, etc. in small quantities will not be a danger to our health.

PHYSICAL EXERCISE

Walking at least an hour day would be the perfect supplement to our healthy eating and would be instrumental in ensuring that we maintain a healthy life.

Dr J. Hurtado Martínez

Medical Director of HealthSalus

LEMON. THE GOLDEN CITRUS FRUIT.

Originated in Asia and is currently cultivated worldwide. The lemon is the fruit of the lemon tree, which should never be omitted from a healthy diet.

PROPERTIES

1. ACTIVATOR OF THE IMMUNE SYSTEM

Its high content of Vitamin C activates the immune system by increasing our defences and helping us to combat diseases, usually infectious.  

2. COLLAGEN

Lemons help to form collagen and thereby contribute to the maintenance of strong bones and joints. They also contribute to having healthy teeth, gums, skin and hair.

3. ELASTICITY

The elements of lemons contribute elasticity to the larger arteries, thereby helping to prevent the emergence of thrombi within them.

They also contribute to maintaining the basal membrane of small blood vessels stable thereby avoiding capillary fragility, and preventing them from rupturing.

4. PREVENTION OF CANCER

Certain studies suggest that certain types of acids present in lemons would intervene in the prevention of various types of cancer by blocking a type of cancerous substances called nitrosamines. The limonoids or small phytonutrients, present within lemon rinds would act in the same way.

5. ANTISEPTIC

Lemons act as a potent antiseptic by helping scarring.

6. PREVENTION OF DISEASES

A number of studies have been able to demonstrate how lemons aid in the prevention of degenerative, cardiovascular and eye diseases.

7. ANTI-INFLAMMATORY

The presence of antioxidants such as flavonoids, reduce pain and inflammation.

8. BLOOD PRESSURE

The elements present within lemons help to prevent high blood pressure by acting as diuretics.

9. PECTIN

Pectin is another element present within lemons. This soluble fibre decreases cholesterol and glucose levels, whilst also feeding the good bacteria present within our intestinal flora.

10. IRON ABSORPTION

Lemons help us to absorb the iron present within vegetables especially green leafy vegetables such as spinach, watercress, swiss chard, etc. Pouring a small quantity of lemon juice on top of these vegetables, help the body to absorb their nutrients much more effectively.

OTHER BENEFITS OF LEMON

IN TEA

Lemon is usually used to treat colds and coughs due to their anti-inflammatory properties. It is prepared using hot water and honey.

DIARRHOEAS

Another use for lemons is as part of alkaline lemonade to combat the dehydration that forms part of diarrhoeas. It is prepared by dissolving half a teaspoon of salt, half a teaspoon of baking soda, half a teaspoon of sugar and the juice of two lemons into a litre of boiled or bottled water. This lemonade is drunk in small sips until the diarrhoea improves.

In addition to all of the uses explored within this article, it is also important to add that lemons can also be used as salad dressings and in the elaboration of meals, desserts, juices, sorbets, sherbets, etc. Lemon sorbets and sherbets can be used to aid the digestion of large meals.

Lemons are a source of health.