Diez alimentos para una alimentación balanceada

Por: Lcda. María Andrea Specher, Nutricionista

Una alimentación balanceada es aquella que aporta todos los nutrientes necesarios y en cantidades adecuadas para el correcto funcionamiento del organismo. Una dieta equilibrada debe ser variada en los alimentos, moderada en sus cantidades, racionada en sus tomas y proporcionada a las necesidades individuales.

A continuación incluyo el listado de los diez alimentos que recomiendo debes incluir en tu alimentación semanal:

Brócoli:

Proporciona fibra, potasio, vitamina C, ácido fólico, magnesio, fósforo y vitamina A.

Zanahoria:

Es muy buena fuente de vitamina A, que ayuda para la visión y fortalece nuestro sistema de defensa.

Cebolla:

Alimento para combatir el cáncer y tiene propiedades que protegen el corazón. Ayuda a fortalecer huesos.

Espinaca:

Proporciona una gran cantidad de vitamina K que ayuda a formar huesos fuertes.

Avena:

Ayuda a bajar los niveles de colesterol en la sangre y ayuda a disminuir el riesgo cardiovascular.

Frijol:

Excelente fuente de fibra que ayuda a disminuir el riesgo cardiovascular. Proporciona proteína que ayuda a formar músculos fuertes.

Lentejas:

Buena fuente de fibra que ayuda a proteger el corazón. Fuente de proteína.

Aguacate:

Contiene grasas cardiosaludables.En la sangre, ayuda a subir el colesterol bueno (HDL) y a bajar el colesterol malo (LDL).

Almendras:

Son fuente de grasas buenas que ayudan a bajar el colesterol en la sangre.

Huevo:

Excelente fuente de proteína. Se recomienda consumirlo de tres a cuatro veces a la semana, un huevo cada vez.

BIBLIOGRAFÍA
– F.J. Gallo Vallejo y cols. Manual del residente de medicina familiar y comunitaria. SEMFyC. 1997.
– P. Pujol, Centro de Alto Rendimiento. Rendimiento físico y salud en la práctica del ciclismo.
– Mónica Umaña Alvarado, Nutricionista. nutridos@yahoo.com


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