¿Quieres perder peso? Conozca la dieta a través del comercio

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Hay varias maneras de desarrollar una dieta personalizada. Sin embargo, cuando se trata de tener una buena distribución de energía y nutrientes a lo largo del día, podemos destacar la dieta por intercambios . A continuación se explica este método de dieta.

¿Qué son los intercambios?

Antes de entender cómo funciona este tipo de dieta, definamos las categorías de «intercambios» como el conjunto de alimentos unificados por el mismo valor energético y nutrientes, de forma que los alimentos del mismo grupo puedan intercambiarse entre sí sin generar una variación significativa en dichos valores.

¿Qué es la dieta de intercambio?

Este tipo de dieta consiste en dividir las necesidades diarias de energía, carbohidratos, proteínas y grasas a lo largo del día, y poder manipularlas mediante intercambios.

Ahora que hemos entendido el significado de la palabra en este contexto, es importante saber cuán importante es realmente la dieta para el intercambio cuando se trata de construir nuestra dieta.

Dependiendo de varios factores, nuestro organismo necesita una cierta cantidad de calorías . Esta cantidad también varía según nuestros objetivos (mantenimiento, pérdida de peso, aumento de masa muscular).

Los alimentos están compuestos de macronutrientes, micronutrientes y agua. Cada uno necesita una cierta cantidad de cada cosa para funcionar correctamente y lograr sus objetivos.

Los macronutrientes son carbohidratos, proteínas y lípidos o grasas. Cada uno de ellos tiene una cantidad diferente de calorías por gramo.

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En tres pasos, podemos hacer uso de las listas de intercambio:

  1. Conocimiento de las necesidades energéticas y nutricionales personales.
  2. Cálculo del número de calorías diarias de cada grupo de alimentos.
  3. Elección de alimentos de los intercambios en cada comida.

Cómo se hace una dieta por intercambios

Es necesario, además de conocer las necesidades diarias de cada persona , conocer sus gustos alimenticios . Así, haremos intercambios en alimentos que no son saludables, pero que están en los alimentos, y añadiremos otros que pueden ser beneficiosos para la salud, pero que aún no forman parte de la dieta habitual.

La unidad de intercambio nos ayudará a contar la cantidad de alimentos de cada tipo y cada grupo que deben consumirse en valores estimados. Además, podemos controlar las proporciones de los macronutrientes.

Los grupos de alimentos se conocen comúnmente como productos lácteos, verduras, frutas, cereales, tubérculos, verduras y otros, que se denominan alimentos proteicos y alimentos grasos.

También tenemos que señalar que, dentro del mismo grupo de alimentos, como por ejemplo el grupo de proteínas, hay diferentes subgrupos, como la proteína I, proteína II, etc..

Estos subgrupos son equivalentes en cantidad de energía, proteínas y carbohidratos. Hay que tener en cuenta que en el momento del intercambio hay una mayor cantidad de calorías en las grasas.

Asignación y distribución

Una vez calculados el número y los tipos de cambios, para crear una dieta de cambio más personalizada , se deben realizar ajustes . Así, planificamos el día de tal manera que las desviaciones totales diarias deberían estar dentro de los límites.

Escribir una dieta

Finalmente, después de todo el proceso anterior, se escribe de tal manera que el paciente conozca todas las opciones que pueden alternar en su día a día . Así, él ingerirá la cantidad correcta de energía y macronutrientes.

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La descripción de la dieta se hace por comidas, y en cada una de ellas se separan los grupos de alimentos. Es decir, dentro de cada comida tenemos opciones dentro de los grupos de alimentos que se comen en ella.

Para cada grupo se especifica el alimento, la cantidad en medidas domiciliarias, el tamaño de la porción o gramos. Además, cada alimento se separará del siguiente con un «o» o un «y». De esta manera, la persona sabe si necesita elegir una opción dentro del grupo, o si puede complementarla.

Conclusión

Es importante saber que la dieta de intercambio debe ir acompañada de una explicación oral del nutricionista al paciente . Así, habrá una mayor comprensión del método y será más fácil y útil.

La dieta de intercambio es una herramienta muy útil para aprender a controlar tanto la calidad como la cantidad de los alimentos. Así, podemos aprender a alimentarnos de una manera correcta y saludable.

Dietas saludables que le ayudarán a perder peso Las dietas que le ayudan a perder mucho peso en poco tiempo no son saludables. Leer más «

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  133. When you are get yourself ready for company traveling, you could be in a quandary about specifically what you should do and why. In the end, get yourself ready for a business trip isn’t that can compare with get yourself ready for a delight vacation. A business getaway may be just the same as moving to work with an added side-effect to be from your office! Here are a few tips to help you arrange for your company trip in a way that lowers anxiety, can handle output, leaving a little space for enjoyment! When you find yourself going to an international region, discover something about its customs in advance. It helps you steer clear of awkward faults in local social manners. It can also allow you to understand and value the culture a bit far better. In a way, you will end up which represents your region in the international terrain, so you wish to make a great impression. Luggage is generally a large issue when people travel. Though it may appear like a smart idea to purchase your kids tiny sizing baggage, keep in mind they are eligible to an entire sizing hold-on on most main air flow carriers. This more suitcases area can often save you from checking an added part of luggage. This can save you from $25 to $50 of all airlines! Should you be traveling to a location that includes a advanced level of crime, take into account buying your very own padlock to the accommodation front door. These fastens tend to be more hard to decide on compared to the versions your accommodation can have currently with no one in the hotel may have a spare to allow in «website visitors». When you vacation, it’s tempting in order to package actions into every single additional min. But you should also policy for some down time. For instance, a 3-time few days in New York may be crammed with activities, but why not build in a couple of hours’ ramble all around Core Recreation area? It gives you time to regroup, unwind, and merely enjoy being in your brand-new environment. When you are planing a trip to the seashore or staying in a accommodation using a swimming pool area, package your swimsuit within your beach bag. It can sometimes be hard to go through all you have packed. To conserve time, load up your swimsuit, sun screen lotion, and whatever else you may want for your seaside or swimming pool area in a beach bag. Try your best to bring along your items in very little level of baggage as you can. You don’t wish to provide 5 bags of luggage along around the airplane and overwhelm oneself. Make an attempt to fold and tuck things into locations where you could make extra space with out hurting any of your items. Traveling to foreign lands may be fun, but be sure you don’t go at it by itself. A great piece of advice is not really to travel by yourself. Many people have a tendency to get distracted by the wonders being a visitor, but forget the natives may not be as sort because they think they are. The globe is substantial and not many are wonderful. Flying with other people or moving as a group, inhibits you against being the target of your next criminal offense. Check the local media to the place you are wanting to go to. Whether it is discovering about enjoyable, nearby situations, holiday seasons which might impact neighborhood attractions, or serious politics is important which could have an effect on tourists, it is usually a great idea to learn about what is now happening in your destination metropolis, region, and even region. So, now do you discover why travelling is really a wondrous encounter? Identifying new lands, locations, individuals, and meals is absolutely something of wonder and could be a life-changing encounter. The ideas above ought to have developed a great base so that you can construct upon and produce your personal wondrous traveling practical experience.

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  138. No matter if you are going to be traveling for organization reasons or for pleasure, there are actually issues which can be done to help make sure that your journey will go much more efficiently. The intention of this post is to give you several tips that will help you to get a pleasant getaway. To prevent injuries or health issues from wrecking your vacation, make sure that your medical insurance plan is applicable while you are out and about – particularly if you are intending a vacation in foreign countries. If you locate out that you are not protected, don’t be concerned. Seek advice from your travel agency or on the internet for trip insurance plan. Sign up your trip using the US Status Department. The process will offer them a method to contact you or your loved ones in the case of an urgent situation. The State Department provides this particular service cost-free to American people who definitely are planing a trip to foreign garden soil, so it doesn’t appear sensible never to take full advantage of it. When traveling to an alternative city, attempt your best to check just like you should be there: In no way permit anybody see that you are lost. Checking out your map during the sidewalk is actually a confident-fireplace giveaway, as it is looking for recommendations. Recall, new arrivals are excellent focuses on for pickpockets and muggers. Tend not to travel with packaged gift ideas. When you are traveling for that holiday seasons, it can be luring to have stuff accomplished before hand and wrap all of your current presents, but don’t! The TSA fails to allow packaged presents onto airlines and they may need to unwrap the gift ideas to inspect their elements. Don’t overlook to check the time zones for where by you will end up planing a trip to and keeping. Many people don’t understand that there exists a important time variation that can not merely play a role with your sleep at night schedule, and also in your interaction endeavours to the people nevertheless in your house. As talked about at the start of this article, travelers have lots of different selections to create, and the process of producing individuals decisions can appear overpowering. However, if you have the suitable details and travel assistance, planning a fantastic vacation gets easier. All you have to do is adhere to the actions defined on this page, and you will be headed towards a well-prepared, great holiday.

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  149. Whenever you take time to develop a great journey plan, it really does repay. You may have protected a lot of cash by planning out things such as transport, to enable you to enjoy your trip with a bit of extra revenue in the bank. Like with any prepare, you could always add more and improve. Listed here are some suggestions to help. Consider reserving a cruise for your vacation venture. While you are with a cruise, you do not need to worry about discovering areas to nibble on or continue to be. Expeditions on land may be set up for you personally through the cruise trip director. Things are accomplished for you. So, you can easily chill out and savor. If you plan being traveling for over a full week, make hotels for your household pets. Your neighbor or sibling-in-regulation may guarantee you that stopping by is not really an inconvenience, but you must not location that burden to them for almost any more than every week. There are numerous kennels and veterinarian offices that will be happy to feed, play with and in many cases, bathe your household pets. In which to stay health and well being, you must go visit your doctor following traveling abroad. Request your physician to test you for unique diseases to make sure you have not contracted nearly anything whilst in foreign countries. Just in case you contracted something, you can get the help you require rapidly instead of pollute the individuals around you. When contemplating the things you will take on your trip, think of precisely what the climate is going to be like. You should check exactly how the weather conditions has been around the location for the past full week and in addition check out the predict. Just make sure you are taking precautions if required, so you won’t be found unawares, in the event the weather conditions decides to improve. In case you have many inquiries for a motel, contact them through the night. Most key resorts keep their entrance desk staffed round the clock. For those who have questions on reserving your room or special demands you wish to talk about, getting in touch with late at night assures that you are currently less probably be cut off for your attendant to have a tendency to a guest. With suggestions like these, you need to be a lot more eager than in the past to get out and discover the globe. You’ll increase the mind and improve comprehension of the fantastic big world all around us. Earn some plans with such ideas to create your next getaway much better than possibly. Have fun and take fantastic pictures!

  150. Are you presently planning for a vacation instead of positive what you must be thinking about? There are a lot of things to bear in mind when planning for a vacation to make certain that nothing may go improper! Continue reading for many ideas on what you need to keep in mind to have a safe journey. Prior to touring provide you with sufficient sleeping. For lots of people, the couple of days well before their holiday are filled up with either pressure or excitement, sometimes ultimately causing an absence of sleep. When this happens, you often ‘crash’ whenever you reach your location, which means that you spend vacation time simply because you are already fatigued. An effective night’s sleep at night just before travelling indicates that you just appear invigorated and upbeat. If you are intending to travel to a region within a diverse time area to your own, be sure you aspect jet lag into the programs. Possessing a very low important, relaxing very first working day planned will receive your journey off and away to a good start, and avoid you being forced to investigate when all you wish to do is sleep at night. Prevent sporting high in volume or specifically visible garments when you are traveling. Attempt your greatest to merge with your setting. Prevent wearing unusual clothes or acting in a fashion that represents you as a traveler. Pickpockets and con artists are often searching for travelers. Looking excessive like you could get you to a victim. When traveling, ensure you compose a list of all goods you wish to take with you. This should help you to never overlook something as simple as a tooth remember to brush or deodorant. It will save you cash by purchasing these products before you leave rather then spending needless time and money while you are travelling. As was mentioned at the beginning of this content, being familiar with vacation is not only for beginner vacationers, it really is for all. It is because there are always stuff an individual can discover. The details on this page will allow you to boost the quality of your following traveling expertise.

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