Podemos decir que la comida es la base central de nuestra vida; de ella depende nuestra salud y nuestro bienestar. Estar enfermos a veces puede significar que no nos alimentamos bien y tenemos alguna deficiencia de nutrientes en nuestro cuerpo, pero por el contrario, el estar bien está ligado completamente con la buena alimentación que tengamos día a día.
De acuerdo a los criterios establecidos por la Organización Mundial de la Salud, una alimentación saludable debe aportar las cantidades necesarias de energía a través de hidratos de carbono, lípidos y proteínas; así como vitaminas y minerales para cubrir los requerimientos del crecimiento, el desarrollo y funcionamiento adecuado de todos los órganos.
¿QUÉ SON LOS "MACROS" O MACRONUTRIENTES?
Todos los alimentos que consumimos diariamente cuentan con todos los macronutrientes en diferentes porcentajes; existen 3 principales proteínas, lípidos y carbohidratos. Todos estos son esenciales para realizar nuestras actividades cotidianas, básicamente es lo que nos mantiene funcionando día con día. Cada persona necesita cantidades de macros diferentes; varían dependiendo del peso, estatura, estilo de vida, objetivos, entre otros.
PROTEÍNAS.
Las proteínas nos aportan 4 kcal por gramo, éstas tienen funciones enzimáticas, reguladores, estructurales, defensivas, transportadoras, receptoras. Así mismo, son esenciales para la pérdida óptima de grasa y ganancia muscular, reparación del tejido muscular, desarrollo de masa magra, y son un gran aliado del sistema inmunológico, lo mantiene sano y fuerte.
Las proteínas están constituidas por aminoácidos que se liberan y se absorben en el intestino después de la digestión. Algunos aminoácidos son sintetizados por nuestro organismo a partir de otros aminoácidos, de los hidratos de carbono y de las grasas. Aquellos que el organismo no es capaz de sintetizar son los denominados “aminoácidos esenciales” (triptófano, lisina, metionina, treonina, fenilalanina, leucina, isoleucina, valina y la histidina).
Las proteínas pueden ser de origen animal cuando proceden de carne, pescado, leche y huevo, así como derivados cárnicos (embutidos) y derivados lácteos (yogurt y quesos); éstos contienen aminoácidos esenciales. También existen proteínas de origen vegetal, y provienen de los cereales, las leguminosas, frutos secos y soja; éstos no contienen los aminoácidos esenciales. Aunque la combinación de leguminosas y cereales aportan un proteína de alto valor biológico, es decir con los aminoácidos esenciales.
Un equivalente es de aproximadamente 30 a 40 gramos, pero recuerda que un equivalente no es la porción adecuada, para saber tu porción adecuada es necesario acudir con un nutriólogo.
CARBOHIDRATOS.
Los carbohidratos son la principal fuente de energía y proceden principalmente de los vegetales. Aportan 4 kcal por gramo. Éstos se encargan de mantener nuestro cerebro y cuerpo activos. Son una fuente importante de fibra, la cual previene enfermedades y nos mantiene saludables.
Se dividen en monosacáridos, oligosacáridos y polisacáridos. Los primeros dos se absorben rápidamente en el intestino. Los disacáridos más conocidos son la sacarosa (azúcar de mesa), la lactosa (azúcar de la leche) y maltosa (procede del almidón).
Por otro lado, los polisacáridos se absorben más lentamente en el intestino, entre los principales encontramos el almidón (en vegetales como cereales, tubérculos y leguminosas).
Los carbohidratos se encuentran principalmente en los siguientes grupos de alimentos:
Cereales, leche, frutas, y en menor cantidad: verduras.
Hay que recordar que los cereales son el pan, elote, papa, camote, tortillas, pasta, arroz, cuscús, quinoa, etc. Los carbohidratos también aparecen los la leche y en el yogurt, así mismo en las frutas , y en las verduras ( jícama, zanahoria, pepino, brócoli, calabaza, etc)
GRASAS/ LÍPIDOS.
Son el nutriente energético por excelencia. Este grupo está formado por los triglicéridos, los fosfolípidos y el colesterol. Aportan 9 kcal por gramo.La mayoría de las grasas que consumimos son triglicéridos, que una vez digeridos, liberan ácidos grasos que se clasifican en función de:
La longitud de los carbonos:
-
De cadena corta ( 4-6 átomos de carbono)
-
De cadena media (8-10 átomos de carbono)
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De cadena larga (más de 12 átomos de carbono). La mayoría de los ácidos grasos de la dieta son de cadena larga. Los de cadena media se absorben más rápidamente.
La presencial del doble enlace:
-
Ácidos grasos SATURADOS: no contienen ningún enlace. Se encuentran en las grasas animales (carnes y derivados, lácteos y huevos) y en grasas vegetales (aceites tropicales).
-
Ácidos grasos INSATURADOS:
-
AG MONOINSATURADOS: tienen un doble enlace. Están en el aceite de oliva fundamentalmente, también en aceitunas, frutos secos en general y aguacate.
-
AG POLIINSATURADOS: tienen más de un doble enlace. Si el primer doble enlace se sitúa en posición 6 se denomina ac. graso Omega 6. Se encuentran en los aceites de semillas fundamentalmente. El representante de este grupo es el ácido linoleico (18:6), que es un ácido graso esencial. Por otro lado, en este grupo también se encuentran los ácidos grasos Omega 3, denominados así cuando el primer doble enlace se sitúa en posición 3. Su fuente principal son los pescados azules. Estos ácidos grasos permiten disminuir los niveles de triglicéridos.
Las grasas saturadas incrementan las concentraciones de colesterol de la sangre y favorecen el desarrollo de la arteriosclerosis. Las grasas monoinsaturadas poseen unas grandes propiedades protectoras: efecto antioxidante frente a radicales libres, mejora la coagulación de la sangre, y se asocia con menor incidencia de enfermedades cardiovasculares y de varios tipos de cáncer (mama, endometrio, colon, próstata) o de demencias. Dentro del grupo de los poliinsaturados, los ácidos grasos omega -3, presentes en el pescado, marisco y nueces, reducen la viscosidad de la sangre y mejoran la coagulación sanguínea, por ello se asocian con protección frente a eventos cardiovasculares, mejor control de la tensión arterial y menor incidencia de muerte súbita.
La configuración del doble enlace:
-
Configuración CIS: el doble enlace se encuentra en un mismo plano. Está en la mayoría de las grasas de los alimentos.
-
Configuración TRANS: el doble enlace está en un plano diferente. La mayoría de estos ácidos grasos se deben a un proceso químico que consiste en transformar un aceite líquido en una grasa; también se encuentran de forma natural en la leche y en los derivados y en los rumiantes.
La ingesta de los ácidos grasos trans conllevan aumento del colesterol en la sangre, con aumento del colesterol LDL (“malo”) con disminución del colesterol HDL (“bueno”) con un elevado riesgo de padecer eventos cardiovasculares.
El colesterol es una grasa que se encuentra exclusivamente en los alimentos de origen animal. El exceso de colesterol en la dieta conlleva, al igual que los ácidos grasos saturados y los de configuración TRANS, un aumento del colesterol LDL y desciende el colesterol HDL, con elevado riesgo cardiovascular.
Necesitamos tener un balance adecuado entre los tres macronutrientes para lograr una vida saludable y llegar a nuestros objetivos.
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TAVARES WILLIAMS
In today’s digital age, navigating the online landscape can sometimes feel like trekking through a treacherous wilderness. Lately, I found myself ensnared in a web of deceit spun by a group of frvudsters, leaving me feeling helpless and devastated. However, amidst the chaos, I stumbled upon a beacon of hope – COINS RECOVERY WORLDWIDE a recovery agency that would become my saving grace.
From the moment I reached out to them, their team exuded professionalism and empathy. They listened attentively as I recounted my harrowing ordeal, offering reassurance and guidance every step of the way. It took us only 18 hours to recover my entire pension which i initially lost.
their impact extended far beyond mere financial restitution. In the midst of despair, they provided a beacon of light, restoring my faith in humanity and reaffirming that goodness still exists in this digital wilderness. Their unwavering dedication to their clients is nothing short of commendable, and I am eternally grateful for their invaluable assistance. Just as i promised, i will always give reviews about them if i see a chance to, just incase theres anyone who is going through such situation like i did, below is there lines of communication.
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WEBSITE [https://buildingproductsearch.co.uk/listing/coinsrecoveryworldwide/]
#cryptocurrency #forex #fx #investment #etherium #bitcoins #wrong investments #how do i recover bitcoin? #victimofwronginvestmenthowdoiwithdrawmycoins? #cryptoscams
In today’s digital age, navigating the online landscape can sometimes feel like trekking through a treacherous wilderness. Lately, I found myself ensnared in a web of deceit spun by a group of frvudsters, leaving me feeling helpless and devastated. However, amidst the chaos, I stumbled upon a beacon of hope – COINS RECOVERY WORLDWIDE a recovery agency that would become my saving grace.
From the moment I reached out to them, their team exuded professionalism and empathy. They listened attentively as I recounted my harrowing ordeal, offering reassurance and guidance every step of the way. It took us only 18 hours to recover my entire pension which i initially lost.
their impact extended far beyond mere financial restitution. In the midst of despair, they provided a beacon of light, restoring my faith in humanity and reaffirming that goodness still exists in this digital wilderness. Their unwavering dedication to their clients is nothing short of commendable, and I am eternally grateful for their invaluable assistance. Just as i promised, i will always give reviews about them if i see a chance to, just incase theres anyone who is going through such situation like i did, below is there lines of communication.
Telgram: CRYPCOINSS,
COINSRECOVERYWORLDWIDE [AT] GMAIL . COM
WHATSAPP {+1[737 368-8915]
WEBSITE [https://buildingproductsearch.co.uk/listing/coinsrecoveryworldwide/]
#cryptocurrency #forex #fx #investment #etherium #bitcoins #wrong investments #how do i recover bitcoin? #victimofwronginvestmenthowdoiwithdrawmycoins? #cryptoscams
Harriet
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Harriet
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I am incredibly grateful to OPTIMISTIC HACKER GAIUS for his assistance in getting my bitcoin back. I had lost all of my life savings money after falling victim to a fraudulent investment business. I was inconsolable and unsure of what to do. Upon searching the internet, THE OPTIMISTIC HACKER GAIUS was discovered. They have a stellar reputation and have assisted numerous clients in getting their pilfered bitcoin back. I’m happy that I gave them a try. The staff at THE OPTIMISTIC HACKER GAIUS was incredibly informed and supportive. They gave me a thorough explanation of the recuperation process and kept me informed at every stage of their journey. with the help of OPTIMISTIC HACKER GAIUS I was able to get my entire bitcoin back. to anyone who has also lost their bitcoin, you can also reach out to them
through
Telegram….. http://t.me/optimistichackergaius
WhatsApp at +44..7..7..3..5..2..8..0..4..7..3
email… optimistichackergaius @ seznam.cz
HOW TO GET YOUR BITCOIN OR CRYPTOCURRENCY RESTORED WITH THE HELP OF OPTIMISTIC HACKER GAIUS,
I am incredibly grateful to OPTIMISTIC HACKER GAIUS for his assistance in getting my bitcoin back. I had lost all of my life savings money after falling victim to a fraudulent investment business. I was inconsolable and unsure of what to do. Upon searching the internet, THE OPTIMISTIC HACKER GAIUS was discovered. They have a stellar reputation and have assisted numerous clients in getting their pilfered bitcoin back. I’m happy that I gave them a try. The staff at THE OPTIMISTIC HACKER GAIUS was incredibly informed and supportive. They gave me a thorough explanation of the recuperation process and kept me informed at every stage of their journey. with the help of OPTIMISTIC HACKER GAIUS I was able to get my entire bitcoin back. to anyone who has also lost their bitcoin, you can also reach out to them
through
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WhatsApp at +44..7..7..3..5..2..8..0..4..7..3
email… optimistichackergaius @ seznam.cz
Harriet
HOW TO GET YOUR BITCOIN OR CRYPTOCURRENCY RESTORED WITH THE HELP OF OPTIMISTIC HACKER GAIUS,
I am incredibly grateful to OPTIMISTIC HACKER GAIUS for his assistance in getting my bitcoin back. I had lost all of my life savings money after falling victim to a fraudulent investment business. I was inconsolable and unsure of what to do. Upon searching the internet, THE OPTIMISTIC HACKER GAIUS was discovered. They have a stellar reputation and have assisted numerous clients in getting their pilfered bitcoin back. I’m happy that I gave them a try. The staff at THE OPTIMISTIC HACKER GAIUS was incredibly informed and supportive. They gave me a thorough explanation of the recuperation process and kept me informed at every stage of their journey. with the help of OPTIMISTIC HACKER GAIUS I was able to get my entire bitcoin back. to anyone who has also lost their bitcoin, you can also reach out to them
through
Telegram….. http://t.me/optimistichackergaius
WhatsApp at +44..7..7..3..5..2..8..0..4..7..3
email… optimistichackergaius @ seznam.cz
HOW TO GET YOUR BITCOIN OR CRYPTOCURRENCY RESTORED WITH THE HELP OF OPTIMISTIC HACKER GAIUS,
I am incredibly grateful to OPTIMISTIC HACKER GAIUS for his assistance in getting my bitcoin back. I had lost all of my life savings money after falling victim to a fraudulent investment business. I was inconsolable and unsure of what to do. Upon searching the internet, THE OPTIMISTIC HACKER GAIUS was discovered. They have a stellar reputation and have assisted numerous clients in getting their pilfered bitcoin back. I’m happy that I gave them a try. The staff at THE OPTIMISTIC HACKER GAIUS was incredibly informed and supportive. They gave me a thorough explanation of the recuperation process and kept me informed at every stage of their journey. with the help of OPTIMISTIC HACKER GAIUS I was able to get my entire bitcoin back. to anyone who has also lost their bitcoin, you can also reach out to them
through
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WhatsApp at +44..7..7..3..5..2..8..0..4..7..3
email… optimistichackergaius @ seznam.cz
Maria Jose
WORKING WITH GEO COORDINATES RECOVERY HACKER / RESTORING LOST CRYPTOCURRENCY
I had the pleasure of experiencing the exceptional services of GEO COORDINATES RECOVERY HACKER through testimonies of scam victims which was exactly where I got to know about GEO COORDINATES RECOVERY HACKER. I never believed it was possible to recover lost cryptocurrency until a few days ago. I lost $72000 to an online bitcoin investment broker, I was so sad because I invested a lot. I sought help from the best recovery hacking agency out there. One of the best decisions I ever made was to contract GEO COORDINATES RECOVERY HACKER to help me resolve my lost cryptocurrency. I am forever grateful to the GEO COORDINATES RECOVERY HACKER team for their crucial role in this process. Without their expertise and intervention, I would have thought my funds were lost forever. Their results are good. If getting your funds GEO COORDINATES RECOVERY HACKER is your goal. They are the leading solution for any digital currency fraud recovery. They recognize emerging issues and offer clients practical solutions with better outcomes aligned to their strategic objectives. If you happen to be a victim like me, I’ll recommend you to contact GEO COORDINATES RECOVERY HACKER through their email at
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Email: geovcoordinateshacker@gmail.com
WhatsApp +1 (512) 550 1646
Website; https://geovcoordinateshac.wixsite.com/geo-coordinates-hack
WORKING WITH GEO COORDINATES RECOVERY HACKER / RESTORING LOST CRYPTOCURRENCY
I had the pleasure of experiencing the exceptional services of GEO COORDINATES RECOVERY HACKER through testimonies of scam victims which was exactly where I got to know about GEO COORDINATES RECOVERY HACKER. I never believed it was possible to recover lost cryptocurrency until a few days ago. I lost $72000 to an online bitcoin investment broker, I was so sad because I invested a lot. I sought help from the best recovery hacking agency out there. One of the best decisions I ever made was to contract GEO COORDINATES RECOVERY HACKER to help me resolve my lost cryptocurrency. I am forever grateful to the GEO COORDINATES RECOVERY HACKER team for their crucial role in this process. Without their expertise and intervention, I would have thought my funds were lost forever. Their results are good. If getting your funds GEO COORDINATES RECOVERY HACKER is your goal. They are the leading solution for any digital currency fraud recovery. They recognize emerging issues and offer clients practical solutions with better outcomes aligned to their strategic objectives. If you happen to be a victim like me, I’ll recommend you to contact GEO COORDINATES RECOVERY HACKER through their email at
Email: geovcoordinateshacker@protonme
Email: geovcoordinateshacker@gmail.com
WhatsApp +1 (512) 550 1646
Website; https://geovcoordinateshac.wixsite.com/geo-coordinates-hack
Maria Jose
WORKING WITH GEO COORDINATES RECOVERY HACKER / RESTORING LOST CRYPTOCURRENCY
I had the pleasure of experiencing the exceptional services of GEO COORDINATES RECOVERY HACKER through testimonies of scam victims which was exactly where I got to know about GEO COORDINATES RECOVERY HACKER. I never believed it was possible to recover lost cryptocurrency until a few days ago. I lost $72000 to an online bitcoin investment broker, I was so sad because I invested a lot. I sought help from the best recovery hacking agency out there. One of the best decisions I ever made was to contract GEO COORDINATES RECOVERY HACKER to help me resolve my lost cryptocurrency. I am forever grateful to the GEO COORDINATES RECOVERY HACKER team for their crucial role in this process. Without their expertise and intervention, I would have thought my funds were lost forever. Their results are good. If getting your funds GEO COORDINATES RECOVERY HACKER is your goal. They are the leading solution for any digital currency fraud recovery. They recognize emerging issues and offer clients practical solutions with better outcomes aligned to their strategic objectives. If you happen to be a victim like me, I’ll recommend you to contact GEO COORDINATES RECOVERY HACKER through their email at
Email: geovcoordinateshacker@protonme
Email: geovcoordinateshacker@gmail.com
WhatsApp +1 (512) 550 1646
Website; https://geovcoordinateshac.wixsite.com/geo-coordinates-hack
WORKING WITH GEO COORDINATES RECOVERY HACKER / RESTORING LOST CRYPTOCURRENCY
I had the pleasure of experiencing the exceptional services of GEO COORDINATES RECOVERY HACKER through testimonies of scam victims which was exactly where I got to know about GEO COORDINATES RECOVERY HACKER. I never believed it was possible to recover lost cryptocurrency until a few days ago. I lost $72000 to an online bitcoin investment broker, I was so sad because I invested a lot. I sought help from the best recovery hacking agency out there. One of the best decisions I ever made was to contract GEO COORDINATES RECOVERY HACKER to help me resolve my lost cryptocurrency. I am forever grateful to the GEO COORDINATES RECOVERY HACKER team for their crucial role in this process. Without their expertise and intervention, I would have thought my funds were lost forever. Their results are good. If getting your funds GEO COORDINATES RECOVERY HACKER is your goal. They are the leading solution for any digital currency fraud recovery. They recognize emerging issues and offer clients practical solutions with better outcomes aligned to their strategic objectives. If you happen to be a victim like me, I’ll recommend you to contact GEO COORDINATES RECOVERY HACKER through their email at
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Email: geovcoordinateshacker@gmail.com
WhatsApp +1 (512) 550 1646
Website; https://geovcoordinateshac.wixsite.com/geo-coordinates-hack