{"id":4802,"date":"2024-03-18T11:18:20","date_gmt":"2024-03-18T16:18:20","guid":{"rendered":"https:\/\/alivio.org\/?p=4802"},"modified":"2024-03-18T11:24:00","modified_gmt":"2024-03-18T16:24:00","slug":"national-nutrition-month-and-womens-history-month","status":"publish","type":"post","link":"https:\/\/alivio.org\/es\/national-nutrition-month-and-womens-history-month\/","title":{"rendered":"Mes Nacional de la Nutrici\u00f3n y Mes de la Historia de la Mujer"},"content":{"rendered":"\n<p>El mes de marzo celebra tanto el Mes Nacional de la Nutrici\u00f3n como el Mes de la Historia de la Mujer y, para conmemorar ambos eventos, aprenda m\u00e1s sobre la alimentaci\u00f3n saludable y los nutrientes esenciales para la salud de la mujer.<\/p>\n\n\n\n<p><strong>Alimentaci\u00f3n saludable<\/strong><\/p>\n\n\n\n<p>Comer sano se puede definir como seguir un patr\u00f3n de alimentaci\u00f3n saludable que incluya una variedad de alimentos y bebidas nutritivos. El beneficio de seguir un patr\u00f3n de alimentaci\u00f3n saludable puede ayudar a prevenir o controlar enfermedades cr\u00f3nicas como: enfermedades card\u00edacas, diabetes tipo 2 y algunos tipos de c\u00e1ncer.<\/p>\n\n\n\n<p>Al utilizar la gu\u00eda MiPlato como herramienta para preparar comidas saludables y equilibradas, sus comidas deben incorporar los cinco grupos de alimentos: frutas, verduras, granos, prote\u00ednas y l\u00e1cteos.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Frutas y Verduras: <\/strong>Trate de llenar la mitad de su plato con estos alimentos. Una dieta rica en frutas y verduras puede reducir el riesgo de enfermedades card\u00edacas y proteger contra ciertos tipos de c\u00e1ncer.<\/li>\n\n\n\n<li><strong>Prote\u00edna: <\/strong>El componente b\u00e1sico de los huesos, m\u00fasculos, cart\u00edlagos, piel y sangre. Variando su fuente de prote\u00edna puede proporcionar una variedad de nutrientes como: vitamina B, vitamina E, hierro, zinc y magnesio.<\/li>\n\n\n\n<li><strong>Granos: <\/strong>Hacer que la mitad de los granos sean integrales proporciona beneficios para la salud, como una digesti\u00f3n saludable, reduce el colesterol y el riesgo de enfermedades card\u00edacas. Las vitaminas B, el magnesio y la fibra diet\u00e9tica son algunos de los muchos nutrientes que proporciona el grupo de alimentos de los cereales.<\/li>\n\n\n\n<li><strong>L\u00e1cteos: <\/strong>Pueden formar parte de una alimentacion saludable. Los productos l\u00e1cteos contienen calcio, vitamina D y prote\u00edna. Los productos l\u00e1cteos sin lactosa y las alternativas l\u00e1cteas se pueden utilizar como sustitutos del grupo de alimentos l\u00e1cteos<strong>.<\/strong><\/li>\n<\/ul>\n\n\n\n<p><strong>Salud de la Mujer- Nutrientes Clave<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Calcio: <\/strong>Un mineral que el cuerpo necesita para formar huesos y dientes fuertes, adicionalmente puede reducir el riesgo de osteoporosis. Los alimentos ricos en calcio incluyen: verduras de hojas verdes oscuras, salm\u00f3n enlatado (con espinas), productos l\u00e1cteos y jugo de naranja fortificado con calcio.<\/li>\n\n\n\n<li><strong>Hierro: <\/strong>Necesario para la producci\u00f3n de gl\u00f3bulos rojos, las mujeres necesitan m\u00e1s hierro que los hombres debido a la p\u00e9rdida de sangre menstrual, durante el embarazo y la lactancia. Los alimentos ricos en hierro incluyen: carnes rojas magras, pollo, mariscos, frijoles, lentejas, espinacas y cereales fortificados. Combinarlo con alimentos ricos en Vitamina C aumenta la absorci\u00f3n de hierro de los alimentos.<\/li>\n\n\n\n<li><strong>Folato: <\/strong>Conocido como Vitamina B9, un nutriente importante para ayudar al cuerpo a producir globulas rojos. Durante el embarazo, el folato ayuda a prevenir ciertos defectos cong\u00e9nitos (defectos del tubo neural). Las fuentes alimenticias incluyen: espinacas y otras verduras de hojas verde oscuro, naranjas, nueces, frijoles, carne magra y cereales fortificados con \u00e1cido f\u00f3lico.<\/li>\n\n\n\n<li><strong>\u00c1cidos grasos omega 3: <\/strong>Un nutriente esencial que act\u00faa como antiinflamatorio y favorece la salud del coraz\u00f3n, el cerebro y los ojos. Las fuentes alimenticias de omega-3 incluyen pescado, semillas de ch\u00eda, nueces y semillas de c\u00e1\u00f1amo.<\/li>\n\n\n\n<li><strong>Vitamina D: <\/strong>Combinada con el calcio, la Vitamina D ayuda a desarrollar huesos fuertes y reducir el riesgo de osteoporosis. Ayuda a reducir la inflamaci\u00f3n en tus c\u00e9lulas. Este nutriente se puede obtener a trav\u00e9s de los alimentos y la exposici\u00f3n de la piel al sol. Los alimentos incluyen at\u00fan y salm\u00f3n, champi\u00f1ones, alimentos como leche, jugo de naranja y cereales fortificados con Vitamina D.<\/li>\n<\/ul>\n\n\n\n<p><strong>Referencias:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u201cVitamins and Minerals for Women.\u201d Vitamins and Minerals for Women | Office on Women\u2019s Health, www.womenshealth.gov\/healthy-eating\/how-eat-health\/vitamins-and-minerals-women. Accessed 7 Mar. 2024.<\/li>\n\n\n\n<li>\u201cLearn How to Eat Healthy with Myplate.\u201d MyPlate, www.myplate.gov\/. Accessed 7 Mar. 2024.<\/li>\n\n\n\n<li>Alyssa Pike, RD. \u201cEssential Nutrients for Adult Women, in Each Decade of Life.\u201d Food Insight, 23 Feb. 2022, foodinsight.org\/what-every-woman-should-know-about-food-and-their-health\/.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>El mes de marzo celebra tanto el Mes Nacional de la Nutrici\u00f3n como el Mes de la Historia de la Mujer y, para conmemorar ambos eventos, aprenda m\u00e1s sobre la alimentaci\u00f3n saludable y los nutrientes esenciales para la salud de la mujer.<\/p>\n","protected":false},"author":67,"featured_media":4803,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"694,4738,751,711,764,726","_relevanssi_noindex_reason":"","_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[58],"class_list":["post-4802","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthbeat"],"translation":{"provider":"WPGlobus","version":"3.0.2","language":"es","enabled_languages":["en","es","zh"],"languages":{"en":{"title":true,"content":true,"excerpt":true},"es":{"title":true,"content":true,"excerpt":true},"zh":{"title":false,"content":false,"excerpt":false}}},"acf":[],"yoast_head":"<title>Mes Nacional de la Nutrici\u00f3n y Mes de la Historia de la Mujer &#8226; 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