Jorge Carlos Fernández Francés nos ofrece algunos consejos sobre cómo incorporar una alimentación saludable en la vida.
Saber qué alimentos deberíamos y qué no deberíamos comer puede ser realmente confuso, especialmente cuando parece que los consejos cambian regularmente. Sin embargo, la evidencia sugiere que además de afectar nuestra salud física, lo que comemos también puede afectar la forma en que nos sentimos. Mejorar su dieta puede ayudar a:
- Mejorar el estado de ánimo
- Darle más energía
- Ayudarlo a pensar más claramente
Si su nivel de azúcar en la sangre baja, puede sentirse cansado, irritable y deprimido. Comer regularmente y elegir alimentos que liberen energía lentamente ayudarán a mantener constantes sus niveles de azúcar. Los alimentos energéticos de liberación lenta incluyen: pasta, arroz, avena, pan integral y cereales, nueces y semillas.
- Desayunar comienza bien el día.
- En lugar de comer un gran almuerzo y cena, intente comer porciones más pequeñas espaciadas más regularmente durante todo el día.
- Evite los alimentos que hacen que su azúcar en la sangre aumente y disminuya rápidamente, como dulces, galletas, bebidas azucaradas y alcohol.
Si no toma suficiente líquido, es posible que le resulte difícil concentrarse o pensar con claridad. También puede comenzar a sentirse estreñido (lo que no pone a nadie de buen humor).
- Se recomienda tomar entre 6 y 8 vasos de líquido al día.
- El agua es una opción barata y saludable.
- El té, el café, los jugos y los batidos cuentan para su consumo (pero tenga en cuenta que también pueden contener cafeína o azúcar).
Las verduras y las frutas contienen muchos minerales, vitaminas y fibra que necesitamos para mantenernos física y mentalmente saludables. Comer una variedad de frutas y verduras de diferentes colores todos los días significa que obtendrá una buena variedad de nutrientes.
- Las frutas y verduras frescas, congeladas, enlatadas, secas y en jugo (un vaso) cuentan para sus 5 al día.
- Como regla general, una porción es sobre un puñado, un tazón pequeño o un vaso pequeño.
A veces su intestino puede reflejar cómo se siente emocionalmente. Si está estresado o ansioso, esto puede hacer que su intestino se ralentice o acelere. Para una digestión saludable, debe tener mucha fibra, líquidos y hacer ejercicio regularmente. Los alimentos intestinales saludables incluyen: frutas, verduras y granos integrales, frijoles, legumbres, yogur vivo y otros probióticos. Puede llevarle tiempo a su intestino acostumbrarse a un nuevo patrón de alimentación, así que haga cambios lentamente para darse tiempo para adaptarse. Si se siente estresado y cree que está afectando su intestino, pruebe algunas técnicas de relajación o ejercicios de respiración.
La proteína contiene aminoácidos, que constituyen los químicos que su cerebro necesita para regular sus pensamientos y sentimientos. También ayuda a que te sientas más lleno por más tiempo. La proteína se encuentra en: carne magra, pescado, huevos, queso, legumbres (guisantes, frijoles y lentejas), productos de soja, nueces y semillas.
La cafeína es un estimulante, lo que significa que le dará un rápido estallido de energía, pero luego puede hacer que se sienta ansioso y deprimido, perturbar su sueño (especialmente si lo tiene antes de acostarse) o darle síntomas de abstinencia si se detiene repentinamente. La cafeína está en: té, café, chocolate, cola y otras bebidas energéticas manufacturadas.
- Si bebe té, café o cola, intente cambiar a versiones descafeinadas.
- Es posible que se sienta notablemente mejor con bastante rapidez si bebe menos cafeína o la evita por completo.
Su cerebro necesita ácidos grasos (como omega-3 y -6) para que funcione bien. Entonces, en lugar de evitar todas las grasas, es importante comer las correctas. Las grasas saludables se encuentran en: pescado azul, pollo, nueces (especialmente nueces y almendras), aceites de oliva y girasol, semillas (como girasol y calabaza), aguacates, leche, yogur, queso y huevos.
Trate de evitar cualquier cosa que incluya «grasas trans» o «aceites parcialmente hidrogenados» en la lista de ingredientes (como algunos pasteles y galletas comprados en la tienda). Pueden ser tentadores cuando te sientes deprimido, pero este tipo de grasa no es bueno para tu estado de ánimo o tu salud física a largo plazo.
If you’re a homeowner looking to get a loan, a secured loan could be a sensible option. Leverage better rates by using your home as collateral.
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