Seguramente has escuchado demasiadas veces que una buena alimentación es esencial para mantenerte saludable. No obstante, poco se nos habla sobre la importancia de realizar cinco comidas diarias, ¿Cómo, no sabías nada al respecto? No te preocupes, mejor continúa leyendo y conoce más del tema:
5 motivos para realizar cinco comidas diarias
Una alimentación correcta y la práctica frecuente de ejercicio son la base de una vida saludable, ya que al hacerlo se previene el desarrollo de enfermedades como: Hipertensión, sobrepeso, obesidad, diabetes, entre otras.
Sin embargo, aunque sabemos que para alcanzar una correcta nutrición es necesario incluir en nuestra dieta diaria productos, de los tres grupos alimenticios:
- Verduras y frutas
- Cereales
- Leguminosas y alimentos de origen animal
Es necesario tomar en cuenta las porciones y cantidad de veces que estos se consumen al día, por ello te compartimos la importancia de realizar cinco comidas.
- Disminuye la ansiedad y evita comer por impulso. Incluir dos comidas intermedias y tres principales ayudan a que el periodo de espera entre alimentos sea menor, de esa forma se impide que al momento de comer lo hagamos por impulso y con ansiedad, evitando también el llamado “picoteo”.
- Activa el metabolismo. Comer con frecuencia permite mantener nuestro metabolismo activado, gracias al consumo de energía que adquirimos, esto te ayudará a mantenerte en forma.
- Ingerimos una mayor cantidad de nutrientes. Cinco comidas saludables proporcionan los nutrientes que necesitamos, favoreciendo nuestra capacidad de concentración, incrementando la energía y manteniendo un buen nivel de colesterol, entre otros beneficios.
- Buen humor. Nuestro estado de ánimo se encuentra relacionado a distintas situaciones cotidianas, como el estrés, cansancio y ¡Sí!, el hambre.
¿Cuántas veces has visto o escuchado que alguien está de “malas” porque tiene hambre? Esto se debe a que al pasar demasiado tiempo sin alimento los niveles de nutrientes en la sangre disminuyen, poniendo a nuestro cuerpo en un estado de alerta, lo cual al sentirnos amenazados hace que actuemos de manera agresiva.
- Mejor digestión. El organismo absorbe de mejor forma los nutrientes, evitando así la retención de grasas y reduciendo el estreñimiento.
¿Cómo lograrlo?
Realizar cinco comidas diarias parece complicado, pero existen algunas recomendaciones que puedes llevar a cabo en tu casa, calle o trabajo.
- Compra, lava y prepara alimentos por semana. No te desgastes preocupándote un día a la vez por lo que llevaras de comer a la oficina, o si no te da tiempo de preparar algo, etc. Lo mejor que puedes hacer es planificar un menú semanal, así sabrás qué debes comprar, recuerda lavar la fruta y verdura, y de ser posible cocina y congela tus alimentos.
- Asegúrate de realizar las siguientes comidas:
o Desayuno. El más importante de día, puedes buscar que este se asimile al plato del buen comer, algunos ejemplos:
- Fruta con yogurt y granola, más una quesadilla en tortilla de maíz asada
- Huevos al gusto, (a la mexicana o con jamón, etc.). Y medio vaso de jugo de fruta acompañado de una rebanada de pan integral o tortillas.
o Colación. Más saludable y más económico, lleva desde casa de dos a tres frutas de temporada; compra bolsas de nueces o semillas y lleva pequeños paquetes, también puedes llevar verduras picadas o rayadas como: zanahoria, pepino, jícama, betabel y agregarles limón y chile.
o Comida. Piensa en el plato del buen comer y adecua las porciones para darte gusto, seguro comerás de forma saludable y equilibrada. Algunos ejemplos:
- Medio plato de sopa de pasta. Cambia el clásico plato de arroz con un huevo o el espagueti por un plato de verduras cosidas y pide tu platillo fuerte sin más arroz. Procura disminuir la cantidad y frecuencia del postre. Consume agua simple o de frutas natural, de esta forma evitaras el exceso de azúcar.
o Colación. No te compliques, igual que la primera…
o Cena. Recuerda el plato del buen comer y aplícalo, pero incluso procura cenar un poco más ligero y al menos 2 o 1 hora y media antes de dormir.
No olvides beber agua, ya que hidrata tu cuerpo y elimina toxinas con ayuda del agua. También ayudarás a tu cuerpo a digerir los alimentos y aprovechas sus nutrientes.
- Si tienes problemas para hacer la planeación de tus cinco comidas, es necesario que busques el apoyo de un experto en nutrición, y si en tu empresa les interesa fomentar hábitos saludables existen programas de bienestar enfocados, entre otros temas, a nutrición.
Escríbenos si este artículo te fue de utilidad. Compártenos tu opinión, ¿Sobre qué temas te gustaría que escriban nuestros especialistas?
Este es un artículo ejemplo de los contenidos que usamos en nuestras campañas de promoción de salud dentro de las empresas, conoce más de las campañas en: http://wellnessmexico.com/servicios-de-wellness-mexico.html
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