Hábitos de alimentación saludables1

8/13/2019 Hbitos de alimentacin saludables1

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Healthy

habits of

supply


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The healthy habits of supply are the habits acquired along the

life that influence our supply. Practise a diet balanced and

changed together with physical exercise is the perfect formula

to be healthy.

A balanced diet is that one formed by the food that contribute

a quantity adapted to our organism of each and every of the

nutrients that we need to have an ideal health; that includes

have a suitable weight.


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A healthy dietA healthy diet consists of five eaten

ones a day :

- Breakfast: it is the most importantfood since it provides the energy to us

to realize the activities throughout the

morning. A good breakfast avoids peck

and it improves the physical and

mental performance. A good breakfast

includes: milk or yogurt, cereals, toastsor cookies and fruit or juice.

- (Media maana): it is good to take a

snack as a sandwich a yogurt or a fruit

-Food: this one is the second most important food and consists of the first plate

(pasta, rice or vegetables) a second (Meat, fish or egg) and a dessert.

-- Snack : a sandwich, a juice, a fruit...

- Dinner: it is not good to go to bed without having dinner for what you must do

a food but more light like a fish, chicken...


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Food pyramid

This illustration is a good guide to represent the food that we have to take with more

frequency and in major quantity and (vice versa).


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Dieta mediterrnea

An example of everything above mentioned previously is to say of a balanced diet is

the Mediterranean diet this is a form of supply that is kept on the Mediterranean

coast not alone in European countries but also Tunis, Malta, Lybia, Jordan, Egypt...

The influence that there have left all the peoples that have happened for these

countries they laid the foundations of the Mediterranean diet with the "

Mediterranean trilogy " bread oil and it came. The relation with other peoples

introduces in the diet the meat or other food as the aubergine, the artichoke, the rice

or the pasta.


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The characteristics that the Mediterranean diet shares in the different countries

in which it demonstrates are:

- olive oil of olive as principal source of fat

- the food cantidad it is low in relation with the physical activity

- high consumption of fiber - preparation of the food of a simple form (boiled or

roasts)- pastas and rices

- taste for the acids

- wine in moderate quantities

- use of fresh food

According to the studies realized on the Mediterranean this diet it reduces the

cardiovascular diseases and the appearance of some types of cancers.


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Wise that?

The garlic reinforces the immunological system thanks to his content in

antirust, that they allow him to protect to the organism against infectious

agents.


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That the chocolate is a food that if it takes without abusing reaches

mineral, antirust and substances that help to improve the health, andeven they can help to raise the spirit.


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That the kfir obtains of the fermentation of the milk and supports alive

microorganisms that help to regenerate the intestinal flora in addition

contains numerous vitamins of the group B that facilitate the development ofthe nervous system.


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STOP !! PRECAUTION WITH THE FATS

The fats are essential nutrients in the diet, but his consumption must be moderate.It is important to include it in the diet because:

- they are an excellent source of energy

- of the fats the oily acids obtain that the body is not capable of elaborating or

synthesizing.

- the fats trasportan across the body the vitamins To, D and E.

- they contribute to the good flavor of the food. Oil of palm and coconut there are oilyhydrogenated saturated fats that interfere molecules of hydrogen turning them into

unsaturated fats harmful to the health.


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PHYSICAL ACTIVITY

To complement the perfect formula of a

life it recovers we complete it with physical

activity since it provides many benefits for

the health between them:

- it helps to anticipate the overweight and

obesity.- it strengthens and adapts the muscles

and the joints.

- it diminishes the risk of cardiovascular

diseases.

- it improves the muscular mass.

-it favors the bony health reinforcing the paper of the calcium.

-it improves the intestinal traffic.

- it increases the defenses of the organism and improves the immunological system

- contributes to the regularization of the rates of glycemia and of blood cholesterol


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IES AFONSO X O SABIO

SPAIN

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Hábitos de alimentación saludables1