lunes, marzo 09, 2009

Principios básicos de nutrición enfocada a la dieta vegetariana I

En este post me centraré en conocer unos rudimentos básicos sobre nutrición para asegurarnos de que nuestra dieta sea sana. (en mi caso soy ovo-lácteo-vegetariano)
Para asegurarnos de que nuestra dieta sea sana y equilibradalo fundamental es tener una dieta variada. Para ello hay que comer productos pertenecientes a cuatro grandes grupos: cereales y granos; legumbres, semillas y frutos secos; frutas y verduras; y derivados de la soja, y/o lácteos.
Para asegurarnos de que nuestra dieta sea sana, es útil conocer unos rudimentos sobre nutrición.
La piramide nutricional vegetariana queda reflejada en el siguiente dibujo:





Minerales.

Hay gran cantidad de minerales de importancia para el organismo pero sólo vamos a comentar quizás dos de los más importantes:

- Hierro: Es un mineral necesario para la formación de la sangre, para tener un buen sistema inmunitario y para la producción de energia. Se expresa a menudo la preocupación de que una dieta basada en productos vegetarles resute deficitaría en hierro, ya que la carne roja es la mejor fuerte de éste y la que contiene el tipo de hierro más facil de absorbe. No obstante, aparte de la carne roja existen otras muchas fuentes de hierro y hay estduios que es posible potenciar su absorción comiendo a la vez alimentos ricos en vitamina C.
Los taninos (presentes en el té y café) y el calcio de los productos lácteo pueden inhibir la absorción del hierro, por lo que no deben comerse junto con comidas ricas en hierro.
  • Fuentes de hierro: Cereales para el desayuno enriquecidos con hierro semillas de sésamo; pipas de girasol; frutos secos; mantequilla de cacahuete; lentejas; garbanzos; el hummus; judias de soja; el tofu; la harina de soja; las alubias rojas y otro tipo de judías, salvado y germen de trigo; harina integral; quinua (arroz del Perú); higos; uvas; albaricoques; melocotones; ciruelas deshidratadas, y la melaza.

- Calcio: Es esencial para la salud de los huesos y los dientes, así como para las funciones nerviosa y muscular y para la coagulación de la sangre. Un deficit de calcio puede producir osteoporosis. Las mujeres tras la menopausia deben tomar de 1000 a 1500 mg diarios de calcio. Los hombres de mediana edad necesitan de 800 a 1000 mg al día.
  • Fuentes de calcio: Leche animal, leche de soja enriquecida con calcio, queso, yogur, verduras de hojas verdes (en especial el brécol), higos, semillas de sésamo y el tahini (pasta hecha con semillas de sésamo)
Proteinas.

Las proteinas se componen de aminoácidos y son necesarias para el crecimiento celular, el mantenimiento de los teidos y para ayudar a proteger el cuerpo de las infecciones. Durante un tiempo se pensó que era necesario combinarlas para que fueran "completas" ( en terminos de aminoácidos) pero se ha descubierto que las dietas vegetarianas suministran las cantidades recomendadas de aminoácidos indispensables. Así pues, si nuestra dieta es variada y satisface nuestras necesidades energéticas, no deberíamos tener problemas para obtener todas las proteinas que nuestro cuerpo necesita.

  • Fuentes de proteinas: Granos y cereales integrales, tofu, frutos secos, huevos, yogur, pasta integral, semillas y legumbres (guisantes, judías y lentejas)
Grasas.
Todo el mundo necesita que en su dieta haya un poco de grasa, pero es importante conocer la diferencia entre las grasas saturadas y las insaturadas y, en medida de lo posible, restríngirnos a las segundas. La maotr parte de las grasas saturadas son de procedencia animal: mantequilla, nata, etc. Pero algunos aceites vegetales son también parcialmente saturados (aceite de palma). Se trata de optar por las grasas poli-insaturadas (frutos secos; granos y semillas) y las monoinsaturadas (aceite de oliva, aguacate). Se cree que las grasas poli-insaturadas (omega-3 y omega-6) protegen al organismo de las enfermedades cardiacas.
  • Fuentes de grasas saludables:
- Acidos grasos omega 6: presentes en los aceites de sésamo, girasol y alazor.
- Ácidos grasos omega 3: presentes en los aceite de lino, de oliva, de colza, de frutos secos (macedonia, almendra y nuez) y en las verduras de hoja vede.

fuente: Great vegetarian food, nación.com

121 comentarios:

Amada_Tierra

:D ¡Muy interesante! Me voy a copietear la pirámide, (con tu permiso y el de nacion.com) para ponerlo en mi blog :P

¡Hasta más leer!

votanulo

hola he leido tu piramide esta piramide debe consumirse una vez al dia? o en una semana todo eso ? porque como hago posible comer 6 cereales al dia?

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Este comentario ha sido eliminado por un administrador del blog.
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