Principales alimentos que no pueden faltar en una dieta equilibrada

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Una dieta equilibrada es un tema vital para cualquiera. Si no le importa la calidad de los alimentos que se meten en la boca, es prácticamente imposible disfrutar de buena salud. ¿Qué alimentos debe haber en su dieta para que sea equilibrada?

El estrés al que está sometido todo el organismo con actividades de intensidad media o alta sólo puede ser compensado con una buena nutrición. Una dieta equilibrada retrasa la sensación de fatiga y previene lesiones.

La alimentación equilibrada reduce el desgaste de todo el sistema óseo y muscular. Además, facilita la recuperación y promueve el aumento de la fuerza y la fuerza. Sólo con una dieta completa, que garantice todos los nutrientes necesarios, es posible alcanzar los objetivos marcados con el ejercicio.

Carbohidratos

Para rendirse completamente, el cuerpo necesita suficiente energía para moverse. Los carbohidratos son el principal combustible para los atletas. Por lo tanto, los alimentos que proporcionan este elemento forman la base de las dietas para aquellos que practican algún deporte regularmente.

Los carbohidratos de absorción lenta son los más recomendados. Energizan el organismo por más tiempo y en muchos casos son más saludables.

Entre las mejores opciones de carbohidratos para los atletas se encuentran los panes integrales, la pasta y el arroz, así como otros cereales, como la avena y el maíz. Se incluyen en la lista las hortalizas como las lentejas, la soja o los garbanzos y las hortalizas como las zanahorias, la remolacha y las patatas.

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Algunas frutas frescas son otra fuente de energía. Entre ellos están el plátano, la pera y las ciruelas. Lo mismo ocurre con las semillas oleaginosas, como los frutos secos, los pistachos y las avellanas o los productos lácteos, como los quesos bajos en sal y el yogur. Por lo menos uno de estos alimentos debe estar presente en todas las comidas de un atleta.

Usted debe consumir carbohidratos en su día a día, y esto también se puede hacer en los bocadillos. Si la actividad física dura más de una hora, debe reponer el cuerpo con calorías, que pueden ser suministradas por los carbohidratos para que el cuerpo no tenga que recurrir a los músculos.

Grasas saludables

Hay quienes piensan que la inclusión de grasas en la dieta de los deportistas es una contradicción. Pero en realidad es uno de los macronutrientes esenciales para el cuerpo.

Junto con los carbohidratos, las grasas son la mejor manera de llenar el cuerpo de energía. La confusión suele producirse porque hay quienes creen que todas las grasas están saturadas, un elemento que es bastante perjudicial para cualquier persona, no sólo para los atletas.

Entre los ingredientes que proporcionan grasas de buena calidad, el aceite de oliva y el aguacate aparecen primero. También de nuevo semillas oleaginosas como nueces y almendras. El pescado azul como las sardinas, el atún o el salmón también representan otras buenas opciones.

Proteínas

Es el tercero de los macronutrientes esenciales. Las proteínas son responsables del buen estado y desarrollo máximo de todo el aparato muscular, así como del rendimiento físico que un atleta puede alcanzar.

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Además de todo lo anterior, en el ejercicio a largo plazo, las proteínas actúan como una fuente de energía alternativa una vez que se agotan las reversiones dadas por las grasas y los carbohidratos.

Estos nutrientes son vitales en los procesos de recuperación. Por lo tanto, su ingesta no sólo se recomienda antes del ejercicio, sino que también es válida para los momentos inmediatamente posteriores, una vez finalizado el entrenamiento o la competición.

Los huevos se encuentran entre los alimentos que más proteínas aportan, así como la carne de origen animal. Las nueces y los productos lácteos se repiten en esta lista.

Una dieta equilibrada sin buena hidratación es inútil

«El agua es vida» – una frase repetida hasta que yo hable es suficiente. Para los atletas, es mucho más que retórica. Sin suficientes líquidos, el rendimiento atlético no sólo disminuye drásticamente, sino que el atleta está peligrosamente cerca de una situación de colapso.

Los atletas en acción necesitan bebidas isotónicas. Son productos que, además de aportar calorías, ayudan a reponer las sales minerales que el cuerpo pierde a través del sudor, necesarias para la correcta absorción y uso del agua por el cuerpo.

Aprenda sobre los 10 peores alimentos para una dieta saludable En este artículo veremos que hay muchos alimentos poco saludables. Conozca los 10 peores alimentos para una dieta y elimínelos de su vida! Leer más «

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