Día de la mujer 2022: lo que las mujeres deben comer a lo largo de su vida

Jorge Carlos Fernández Francés El Sardinero
Jorge Carlos Fernández Francés El Sardinero

Día de la Mujer 2022: Hay algunos nutrientes destacados que juegan un papel fundamental en la salud de las mujeres; aquí hay cuatro de ellos que son muy importantes.

Los alimentos que comemos proporcionan la nutrición que es una necesidad básica para nuestro cuerpo. Para mantenernos saludables y para que podamos funcionar de manera óptima y lograr nuestros objetivos de vida, necesitamos una buena nutrición a lo largo de nuestras vidas. La buena salud es un proceso continuo y no una actividad de una sola vez. Las mujeres somos especiales, nuestras necesidades son especiales y mientras que los hombres y las mujeres necesitan los mismos nutrientes básicos para lograr y mantener la salud, las mujeres tienen necesidades de salud especiales. Desde la niñez hasta la pubertad, la maternidad y la menopausia, nuestros cuerpos cambian constantemente, al igual que nuestras necesidades nutricionales.

Hay algunos nutrientes destacados que juegan un papel fundamental en la salud de las mujeres, destaco cuatro que son una necesidad constante a lo largo de nuestras vidas y, por lo tanto, es necesario enfocarse en ellos.

Día de la Mujer 2022: Requerimiento Nutricional – CALORÍAS: Las mujeres necesitan menos calorías que los hombres de la misma altura, actividad y edad. Esto se debe a que las mujeres tienen un mayor porcentaje de grasa en su cuerpo en comparación con los hombres que tienen una mayor masa muscular. Como resultado, la tasa metabólica basal (TMB) de las mujeres es más baja que la de los hombres. Una dieta equilibrada con una representación adecuada de todos los grupos de alimentos: Carbohidratos, Proteínas, Grasas, Verduras y Frutas y Lácteos es una buena manera de ingerir las calorías necesarias para la salud. A las mujeres les resulta más difícil perder peso debido a estas diferencias metabólicas. El embarazo también agrega grasa adicional al peso corporal, y con un bebé pequeño, los patrones de sueño y ejercicio de la madre a menudo se ven alterados, por lo que la pérdida de peso después del embarazo puede ser un desafío. La lactancia materna ayuda a perder peso después del embarazo y debe seguirse. La menopausia también agrega pulgadas y grasa al abdomen, lo que aumenta el riesgo de enfermedades no transmisibles más adelante en la vida. La forma de superar estos desafíos es hacer que el ejercicio, tanto cardiovascular como de fuerza, forme parte de la vida diaria durante toda la vida.

HIERRO: Este es un mineral importante para las mujeres a lo largo de su vida. La infancia es una fase de rápido crecimiento. El hierro es esencial para aumentar los volúmenes de sangre y para un crecimiento saludable. Durante la pubertad, se necesita hierro en cantidades adecuadas para reponer la pérdida de sangre mensual. El hierro es un nutriente crítico para las mujeres embarazadas. El volumen de sangre se duplica durante el embarazo para ayudar al crecimiento fetal y la pérdida de sangre durante el parto, aumentando así el requerimiento de hierro. Las mujeres que consumen una dieta nutricionalmente pobre pueden terminar con anemia en la menopausia.

Fuentes: Verduras de hoja verde Amaranto, hojas de gramo de Bengala, hojas de coliflor y hojas de rábano proporcionan alrededor de 18-40 mg de hierro/100 g. Otras buenas fuentes son la sal fortificada, las vísceras, el pescado, etc. Tomar un alimento rico en vitamina C en combinación con alimentos ricos en hierro mejora la absorción de hierro.

ÁCIDO FÓLICO (FOLATO): La vitamina B9 es un factor esencial para la síntesis de ADN y ARN que ayudan al cuerpo durante los períodos de rápido crecimiento como la pubertad. Es necesario para la producción y actividad de los glóbulos rojos y su deficiencia conduce a la anemia. El ácido fólico es una vitamina crucial para proteger al feto contra defectos congénitos y bajo peso al nacer. La deficiencia de ácido fólico promueve la producción de homocisteína, un aminoácido que está relacionado con el riesgo de enfermedades del corazón.
Fuentes: Verduras de hoja verde Amaranto, ambat chukka, menta y espinaca (120 mg/100 g), legumbres gramo de Bengala, gramo negro, gramo verde y gramo rojo (120 mg/100 g), semillas oleaginosas como Gingelly y soja.


CALCIO: Durante la niñez, cuando el crecimiento está en su apogeo, el calcio adecuado asegura un desarrollo saludable de huesos y dientes. Las mujeres embarazadas necesitan calcio para proteger su propio cuerpo, así como para un desarrollo saludable de la estructura ósea del bebé. El calcio también ayuda a prevenir la preeclampsia durante el parto. El calcio sigue siendo importante a lo largo de la vida de una mujer porque las mujeres tienden a perder masa ósea después de los 30 años y en la menopausia. El calcio también participa en garantizar el funcionamiento adecuado de los nervios y la salud muscular, incluido el músculo cardíaco.

Fuentes: Cereales y legumbres, ragi, gramo de bengala (entero), gramo de caballo (entero), rajmah y soja (60-102 mg/porción). Verduras de hojas verdes, amaranto, hojas de coliflor, hojas de curry, hojas de knol-khol (500-800 mg/100 g), agathi (1130 mg/100 g), hojas de colocasia (1540 mg/100 g).

Los frutos secos y las semillas oleaginosas como el coco seco, las almendras, las semillas de mostaza y las semillas de girasol son buenas fuentes de calcio, pero tienen un alto contenido de grasas saturadas y totales, por lo que deben consumirse en pequeñas cantidades. Peces como Bacha, katla, mrigal, pran y rohu contienen alrededor de 320-650 mg/100 g. La leche y los productos lácteos son la mejor fuente de calcio, ya que es el calcio más biodisponible. La leche agrega 120-210 mg/ 100 ml y el queso, khoa, leche desnatada en polvo y leche entera en polvo contiene alrededor de 790-1370 mg/ 100 g.

Si bien estos son específicamente significativos en la vida de una mujer, solo se beneficiarán como parte de una dieta sana y equilibrada y un buen patrón de estilo de vida. El sueño, el ejercicio y la hidratación son importantes para mantenerse saludable. Así que comience hoy su estilo de vida equilibrado y manténgase saludable, porque una mujer saludable se traduce en una familia saludable y una nación saludable.

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