These are some of its benefits nutrient:
Helps achieve and maintain a healthy weight.
Improves the functioning of the heart, lungs, muscles and bones.
Let's rest better.
Counteracts stress and increases the feeling of general well-being.
Helps in the prevention and treatment of chronic non-communicable diseases.From an emotional point of view, regular physical exercise allows you to face life with greater optimism and a better disposition, improving mood and strengthening self-esteem.
However, despite having so many benefits, in Argentina, the 3rd National Survey of Risk Factors (ENFR) revealed that more than half of the population (54.7%) did not reach the recommended physical activity levels.
Keep an active life! Thirty minutes of physical activity every day helps you take care of your health and prevent diseases. 1 hour per day on the move is at least what children and adolescents need. We leave you some tips to start being on the go:
Choose the physical activity that you like the most and is within your possibilities.
Look for the best time of day to do it.
Exercise with family or friends, it's an excellent way to stay consistent.
Start small. You can start with 30 minutes a day of exercise and progressively increase the duration or intensity as your physical condition improves.
Stay active during the day, climbed fixed stairs, chose to walk or bike to work, take your dog for a walk, etc.
Be consistent and set a goal as an encouragement to continue. Exercise at least three times a week.That the objective is to generate a trend towards a more active lifestyle through the type of activity, duration, frequency and intensity
What is the food pyramid?
Healthy eating pyramid
The food pyramid (Figure 1) allows us to visualize simply and practically all the food groups and the frequency with which we must consume them to cover the nutritional requirements.
It is divided into foods for daily consumption and foods for occasional consumption.
The pyramid's base fundamentally represents foods rich in carbohydrates (cereals, pasta, rice, bread, flour, potatoes, etc.), and, therefore, they are for daily consumption.
Vegetables and fruits are located in the 2nd step, which must be consumed in large quantities. Olive oil should be consumed daily for its beneficial properties on health.
In the 3rd and 4th grades, dairy and protein foods, respectively.
At the apex are foods for occasional consumption, including sausages and sweets (complementary foods).On the other hand, emphasis is placed on:
The practice of daily physical activity within individual possibilities.
Drink plenty of water.Calcium
Women of all ages need calcium for their bones to be healthy and strong. But most of them don’t get enough calcium. After having a baby, it is even more important to include enough calcium in your diet, as pregnancy can reduce the level of calcium in your body.
Foods rich in calcium:
Dairy products, such as milk, yogurt, cheese, and cottage cheese
Non-dairy alternative products, such as fortified soy milk
Black, black-eyed, and dried beans
Firm tofu, tempeh (soy product)
Edible thorn fish (canned sardines and salmon)
Loaves of bread and juices with added calciumWomen of all ages need calcium for healthy and strong bones.
Fibre
Fibre is essential for the health of the digestive system. Helps prevent constipation and fill you up faster. Add fibre to your diet little by little, and don’t forget to drink plenty of water.
Fibre-rich foods:
Fruits and vegetables
Whole-grain loaves of bread and cerealsFibre is essential for the health of the digestive system.
Folic acid
Folic acid is a B group vitamin that supports the production of new cells in the body. Folic acid protects the baby from possible congenital disabilities of the brain and spinal cord (called neural tube defects). Folic acid is necessary for the first 30 days of pregnancy, usually when the woman does not even know that she is pregnant. All women should get enough folic acid; in this way, if they become pregnant, they will have the necessary amount of this vitamin in the body during the first weeks.
Foods that contain folate (the natural form of folic acid) are:
Broccoli and asparagus
Dried white beans, kidney beans, and peas
Spinach and turnip
Oranges, mandarins and grapefruits
Sunflower seeds and nutsFolic acid is a B group vitamin that promotes the production of new cells in the body.
Water
Though it’s easy to forget about it, water is a necessary nutrient for good health. The body needs more water when it is hot, when you are sick, or when you exercise. Water is essential for good health!
Water:
Regulates the balance of the body
Regulates body temperature
Protects body tissues
Acts in the elimination of wasteIs food the same as a nutrient?
No.
Foods are substances (solid or liquid) that we ingest and that our body transforms, obtaining chemical substances, nutrients necessary for the formation, growth and reconstruction of our tissues.
Foods are milk and its derivatives, legumes, meats, fish, fruit, vegetables, vegetables, cereals, butter, etc. and nutrients, carbohydrates, proteins, fibre, minerals, and lipids.
What are the different nutrients used for, and in what foods are found?
Carbohydrates They provide energy (both for immediate use and to have in reserve) and also have a structural function. There are different types based on how quickly our body absorbs them. They are found mainly in foods of plant origin (cereals and derivatives, legumes, tubers, etc.).
Lipids help the reconstruction and functioning of our body and also form our energy reserve. The best known are triglycerides, phospholipids, and cholesterol. They may be:
Saturated: those obtained from animal fat and vegetable oil from palm and coconut. They are related to an increase in cholesterol. Some foods high in saturated fat are butter, margarine, pastries, cookies, organ meats, red meat, eggs, and shellfish.
Unsaturated: they are obtained from foods of plant origin, except coconut and palm oil. They are characterized because they do not increase the level of cholesterol. This group includes olive, sunflower, corn, soybean and grapeseed oils.
Proteins are essential for living beings. They are needed to form and repair tissues (muscle, skin, hair or nails, etc.) and also have a metabolic and regulatory function in our body. The main foods that contain the protein are meat, fish, eggs, milk, cereals, legumes and nuts. In general, proteins of animal origin have a higher biological value than those that come from plants.
Vitamins are essential nutrients. They act as intermediaries in different chemical reactions. They can be transported either by water (water-soluble) without being stored in our body (group B and vitamin C) or by fat (fat-soluble) being stored in adipose tissue (A, D, E and K). They are present in multiple foods (fruits, milk, eggs, meats, etc.).
Minerals They participate in the formation and functioning of our organism. They stand out for their importance: calcium, phosphorus, iron, iodine, fluorine, sodium, chlorine, potassium, sulphur, magnesium, manganese, copper, cobalt and zinc, chromium, molybdenum and selenium. They are present in almost all foods in greater or lesser amounts.
