{"id":31507,"date":"2022-08-16T11:00:00","date_gmt":"2022-08-16T11:00:00","guid":{"rendered":"https:\/\/onvirtualgym.com\/sin-categorizar\/es-suficiente-la-alimentacion-parte-ii\/"},"modified":"2024-07-29T09:13:21","modified_gmt":"2024-07-29T09:13:21","slug":"es-suficiente-la-alimentacion-parte-ii","status":"publish","type":"post","link":"https:\/\/onvirtualgym.com\/es\/nutricion\/es-suficiente-la-alimentacion-parte-ii\/","title":{"rendered":"\u00bfEs Suficiente la Alimentaci\u00f3n? parte II"},"content":{"rendered":"

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\n[\/et_pb_image][et_pb_image src=\u00bbhttps:\/\/blog.onvirtualgym.com\/wp-content\/uploads\/2023\/03\/alimentacao-suficiente-mobile.webp\u00bb alt=\u00bbLa alimentaci\u00f3n es suficiente\u00bb title_text=\u00bbalimentaci\u00f3n-suficiente\u00bb align=\u00bbcenter\u00bb force_fullwidth=\u00bbon\u00bb align_tablet=\u00bbcenter\u00bb align_phone=\u00bb\u00bb align_last_edited=\u00bbon|desktop\u00bb disabled_on=\u00bboff|on|on\u00bb admin_label=\u00bbImage Mobile\u00bb _builder_version=\u00bb4.19.5″ hover_enabled=\u00bb0″ box_shadow_style=\u00bbpreset3″ box_shadow_color=\u00bbrgba(0,50,61,0.2)\u00bb global_colors_info=\u00bb{}\u00bb sticky_enabled=\u00bb0″] 
\n[\/et_pb_image][et_pb_post_title title=\u00bboff\u00bb author=\u00bboff\u00bb date_format=\u00bbj F Y\u00bb comments=\u00bboff\u00bb featured_image=\u00bboff\u00bb disabled_on=\u00bbon|on|off\u00bb admin_label=\u00bbDesktop\u00bb _builder_version=\u00bb4.16″ meta_font=\u00bbArial||||||||\u00bb meta_font_size=\u00bb18px\u00bb meta_line_height=\u00bb0em\u00bb text_orientation=\u00bbright\u00bb global_colors_info=\u00bb{}\u00bb] 
\n[\/et_pb_post_title][et_pb_post_title title=\u00bboff\u00bb author=\u00bboff\u00bb date_format=\u00bbj F Y\u00bb comments=\u00bboff\u00bb featured_image=\u00bboff\u00bb disabled_on=\u00bboff|off|on\u00bb admin_label=\u00bbMobile\u00bb _builder_version=\u00bb4.16″ title_font=\u00bb||||||||\u00bb title_text_align=\u00bbright\u00bb title_font_size=\u00bb5px\u00bb meta_font=\u00bbArial||||||||\u00bb meta_text_align=\u00bbright\u00bb meta_font_size=\u00bb8px\u00bb meta_line_height=\u00bb0em\u00bb text_orientation=\u00bbright\u00bb custom_margin=\u00bb-10px|||\u00bb global_colors_info=\u00bb{}\u00bb] 
\n[\/et_pb_post_title][\/et_pb_column][\/et_pb_row][et_pb_row column_padding_mobile=\u00bbon\u00bb admin_label=\u00bbrow\u00bb _builder_version=\u00bb4.16″ background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_padding=\u00bb0px|0|0|0|false|false\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_column type=\u00bb4_4″ _builder_version=\u00bb4.16″ custom_padding=\u00bb|||\u00bb global_colors_info=\u00bb{}\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_text _builder_version=\u00bb4.17.4″ text_font=\u00bbArial||||||||\u00bb text_text_color=\u00bb#00323d\u00bb global_colors_info=\u00bb{}\u00bb]<\/p>\n

La cuesti\u00f3n planteada anteriormente permanece en el aire:<\/p>\n

\u201c\u00bfEs suficiente la alimentaci\u00f3n para satisfacer mis necesidades de ciertas vitaminas y minerales?\u201d<\/em><\/p>\n

Anteriormente, nos preguntamos si la alimentaci\u00f3n es suficiente para obtener buenos niveles de Vitaminas y concluimos que si nuestra alimentaci\u00f3n es rica en alimentos nutritivos, como los vegetales (por ejemplo: verduras y frutas), podemos obtener buenos niveles de muchas vitaminas.<\/p>\n

En este art\u00edculo entenderemos si la alimentaci\u00f3n sigue siendo suficiente para obtener uno de los nutrientes com\u00fanmente suplementados. Como en todo, no podemos excluir las excepciones: situaciones en las que el organismo no puede absorber cantidades suficientes o incluso cuando las necesidades pueden aumentar. <\/p>\n

 <\/p>\n

Veamos, pues, el Calcio, cu\u00e1les son algunas de las fuentes alimentarias y c\u00f3mo podemos alcanzar nuestras necesidades nutricionales diarias.<\/p>\n

Un adulto con menos de 50 a\u00f1os necesita 1000 mg\/d\u00eda (excepto en casos cl\u00ednicos espec\u00edficos). En este caso, con una alimentaci\u00f3n rica y variada a lo largo del d\u00eda, se pueden obtener los valores necesarios. <\/p>\n

 <\/p>\n\n\n\n<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Alimento<\/td>\n

<\/strong> <\/p>\n

Calcio (100 g) *<\/td>\n

<\/strong>
\n<\/tr>\n

Leche Semidesnatada (1 vaso \u2013 200 g) <\/td>\n110 mg<\/td>\n<\/tr>\n
Yogur natural bajo en grasa (1 unidad \u2013 125 g) <\/td>\n160 mg<\/td>\n<\/tr>\n
Queso flamenco (1 loncha \u2013 20 g) <\/td>\n830 mg<\/td>\n<\/tr>\n
Reques\u00f3n (\u00bd unidad \u2013 100 g)<\/td>\n390 mg<\/td>\n<\/tr>\n
Bebida de soja enriquecida con Calcio (1 vaso \u2013 200 g)<\/td>\n120 mg<\/td>\n<\/tr>\n
Espinacas crudas (\u00bd plato \u2013 100 g) <\/td>\n100 g<\/td>\n<\/tr>\n
Br\u00f3coli cocido (\u00bd plato \u2013 150 g) <\/td>\n56 mg<\/td>\n<\/tr>\n
Berza cocida (\u00bd plato \u2013 50 g)<\/td>\n260 mg<\/td>\n<\/tr>\n
Col cocida (\u00bd plato \u2013 50 g)<\/td>\n 71 mg<\/td>\n<\/tr>\n
Grelos cocidos(1\/2 plato \u2013 50 g) <\/td>\n120 mg<\/td>\n<\/tr>\n
Tofu (\u00bd unidad \u2013 200 g)<\/td>\n 130 mg<\/td>\n<\/tr>\n
Soja cocida (1 porci\u00f3n \u2013 100 g)<\/td>\n82 mg<\/td>\n<\/tr>\n
Almendra con piel (1 pu\u00f1ado \u2013 30 g)<\/td>\n270 mg<\/td>\n<\/tr>\n
Avellana (1 pu\u00f1ado \u2013 30 g)<\/td>\n250 mg<\/td>\n<\/tr>\n
Salm\u00f3n (1 tajada \u2013 135 g)<\/td>\n61 mg<\/td>\n<\/tr>\n
Sardina semigrasa a la parrilla (2 unidades \u2013 120 g)<\/td>\n 67 mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

[\/et_pb_text][et_pb_text _builder_version=\u00bb4.17.4″ text_font=\u00bbArial||||||||\u00bb text_text_color=\u00bb#00323d\u00bb global_colors_info=\u00bb{}\u00bb]<\/p>\n

* Valores de Calcio por porci\u00f3n comestible de 100 g, referenciadas por la Tabla de Composici\u00f3n de Alimentos del Instituto Nacional de Salud Doutor Ricardo Jorge.<\/p>\n

 <\/p>\n

Con una alimentaci\u00f3n variada es posible satisfacer las necesidades diarias. Seg\u00fan el ejemplo: <\/p>\n

Desayuno \u2013<\/strong> 1 vaso de bebida de soja enriquecida + 1 pan de trigo integral + 1 loncha de queso flamenco
Almuerzo \u2013 <\/strong>\u00bd plato de espinacas como guarnici\u00f3n
Merienda \u2013<\/strong> 1 yogur natural + 1 pu\u00f1ado de almendras\/avellanas
Cena \u2013<\/strong> \u00bd plato de col + salm\u00f3n o sardinas a la parrilla<\/p>\n

Solo con estos alimentos podemos alcanzar las necesidades nutricionales de Calcio para un d\u00eda. Sin embargo, si a\u00f1adimos m\u00e1s alimentos, como el pan o los copos de avena, podemos aumentar a\u00fan m\u00e1s los niveles de Calcio, asegurando el mantenimiento de una correcta salud \u00f3sea. <\/p>\n

En el caso de una alimentaci\u00f3n vegetariana, sigue siendo importante incluir en la dieta diaria los alimentos m\u00e1s ricos en Calcio y dar preferencia a las opciones enriquecidas con Calcio, como las bebidas de soja. Aun as\u00ed, es posible alcanzar los niveles diarios de Calcio con esta alimentaci\u00f3n. <\/p>\n

 <\/p>\n

Una vez m\u00e1s, podemos entender que la alimentaci\u00f3n es la respuesta a algunos de los problemas, siempre que sea rica en nutrientes y variada, incluyendo alimentos de los distintos grupos de alimentos en las cantidades adecuadas.<\/p>\n

 <\/p>\n

Nutricionista, Jacinta Mendes
3341N<\/p>\n

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con el papel en su Gimnasio!<\/pee>\"Form \u00a1Innove su modo de Reservas!<\/pee>\"Form \u00a1Optimice la productividad de su Equipo!<\/pee>\"Form \u00a1Simplifique el Acompa\u00f1amiento Nutricional!<\/pee>\"Form \u00a1Aumente la Tasa de Retenci\u00f3n!<\/pee>[\/et_pb_code][et_pb_button button_url=\u00bbhttps:\/\/blog.onvirtualgym.com\/es\/formulario-blog-onvirtualgym\/\u00bb button_text=\u00bb\u00a1Ver una demostraci\u00f3n!\u00bb button_alignment=\u00bbcenter\u00bb _builder_version=\u00bb4.16″ custom_button=\u00bbon\u00bb button_text_size=\u00bb14px\u00bb button_text_color=\u00bb#00323d\u00bb button_border_width=\u00bb2px\u00bb button_border_radius=\u00bb4px\u00bb button_letter_spacing=\u00bb0px\u00bb button_font=\u00bbArial|600|||||||\u00bb button_use_icon=\u00bboff\u00bb custom_margin=\u00bb40px||||false|false\u00bb custom_margin_tablet=\u00bb55px||0px||false|false\u00bb custom_margin_phone=\u00bb40px||0px||false|false\u00bb custom_margin_last_edited=\u00bbon|tablet\u00bb 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OnVirtualGym \u00ae<\/p>\n

[\/et_pb_text][\/et_pb_column][et_pb_column type=\u00bb1_4″ _builder_version=\u00bb4.16″ custom_padding=\u00bb|||\u00bb global_colors_info=\u00bb{}\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_text _builder_version=\u00bb4.16″ text_font=\u00bbArial|700|||||||\u00bb text_text_color=\u00bb#00323d\u00bb text_font_size=\u00bb15px\u00bb text_line_height=\u00bb2.1em\u00bb background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_margin=\u00bb||-5px||false|false\u00bb use_border_color=\u00bboff\u00bb border_color=\u00bb#ffffff\u00bb border_style=\u00bbsolid\u00bb global_colors_info=\u00bb{}\u00bb]<\/p>\n

INFORMACI\u00d3N<\/p>\n

[\/et_pb_text][et_pb_text _builder_version=\u00bb4.16″ text_font=\u00bbArial||||||||\u00bb text_text_color=\u00bb#ffffff\u00bb text_line_height=\u00bb1em\u00bb background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_padding=\u00bb0px|||\u00bb use_border_color=\u00bboff\u00bb border_color=\u00bb#ffffff\u00bb border_style=\u00bbsolid\u00bb global_colors_info=\u00bb{}\u00bb]<\/p>\n

Pol\u00edtica de Privacidad<\/a><\/div>\n
T\u00e9rminos y Condiciones<\/a><\/div>\n
Centro de Ayuda<\/a><\/div>\n

[\/et_pb_text][\/et_pb_column][et_pb_column type=\u00bb1_4″ _builder_version=\u00bb4.16″ custom_padding=\u00bb|||\u00bb global_colors_info=\u00bb{}\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_text _builder_version=\u00bb4.16″ text_font=\u00bbArial|700|||||||\u00bb text_text_color=\u00bb#00323d\u00bb text_font_size=\u00bb15px\u00bb text_line_height=\u00bb2.1em\u00bb background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_margin=\u00bb||8px|\u00bb use_border_color=\u00bboff\u00bb border_color=\u00bb#ffffff\u00bb border_style=\u00bbsolid\u00bb global_colors_info=\u00bb{}\u00bb]<\/p>\n

S\u00cdGANOS<\/p>\n

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facebook<\/p>\n

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\u00bfQuieres saber m\u00e1s informaci\u00f3n sobre Alimentaci\u00f3n?
\u00a1S\u00edguenos en este art\u00edculo y conoce estos consejos que tenemos para ti! <\/p>\n","protected":false},"author":6,"featured_media":28145,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[628],"tags":[742],"class_list":["post-31507","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion","tag-alimentacion-es"],"yoast_head":"\n\u00bfEs Suficiente la Alimentaci\u00f3n? parte II<\/title>\n<meta name=\"description\" content=\"Los alimentos son suficientes para satisfacer nuestras necesidades, pero hay algunas excepciones en las que el organismo no tiene capacidad para absorberlos.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/onvirtualgym.com\/es\/nutricion\/es-suficiente-la-alimentacion-parte-ii\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00bfEs Suficiente la Alimentaci\u00f3n? 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