{"id":31531,"date":"2022-07-12T08:32:00","date_gmt":"2022-07-12T08:32:00","guid":{"rendered":"https:\/\/onvirtualgym.com\/sin-categorizar\/es-suficiente-la-alimentacion\/"},"modified":"2024-07-29T09:58:22","modified_gmt":"2024-07-29T09:58:22","slug":"es-suficiente-la-alimentacion","status":"publish","type":"post","link":"https:\/\/onvirtualgym.com\/es\/nutricion\/es-suficiente-la-alimentacion\/","title":{"rendered":"\u00bfEs Suficiente La Alimentaci\u00f3n?"},"content":{"rendered":"

[et_pb_section fb_built=\u00bb1″ custom_padding_last_edited=\u00bbon|desktop\u00bb _builder_version=\u00bb4.16″ custom_padding_tablet=\u00bb50px|0|50px|0″ custom_padding_phone=\u00bb110px||||false|false\u00bb transparent_background=\u00bboff\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_row _builder_version=\u00bb4.16″ module_alignment=\u00bbcenter\u00bb custom_margin=\u00bb80px|||\u00bb custom_margin_tablet=\u00bb0px|||\u00bb custom_margin_phone=\u00bb-30px|||\u00bb custom_margin_last_edited=\u00bbon|phone\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_post_title meta=\u00bboff\u00bb featured_image=\u00bboff\u00bb disabled_on=\u00bboff|off|off\u00bb _builder_version=\u00bb4.16″ title_font=\u00bbArial|700||on|||||\u00bb title_text_align=\u00bbcenter\u00bb title_text_color=\u00bb#d41e41″ title_font_size=\u00bb43px\u00bb meta_text_align=\u00bbcenter\u00bb text_orientation=\u00bbcenter\u00bb max_width=\u00bb80%\u00bb module_alignment=\u00bbcenter\u00bb custom_margin=\u00bb0px|||\u00bb title_font_size_tablet=\u00bb43px\u00bb title_font_size_phone=\u00bb30px\u00bb title_font_size_last_edited=\u00bbon|phone\u00bb global_colors_info=\u00bb{}\u00bb] 
\n[\/et_pb_post_title][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00bb4.16″ custom_margin_tablet=\u00bb\u00bb custom_margin_phone=\u00bb-30px|||\u00bb custom_margin_last_edited=\u00bbon|phone\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_image src=\u00bbhttps:\/\/blog.onvirtualgym.com\/wp-content\/uploads\/2023\/03\/sera-alimentacao-suficiente.webp\u00bb alt=\u00bbAlimentaci\u00f3n\u00bb title_text=\u00bbes-suficiente-alimentaci\u00f3n\u00bb align=\u00bbcenter\u00bb force_fullwidth=\u00bbon\u00bb align_tablet=\u00bbcenter\u00bb align_phone=\u00bb\u00bb align_last_edited=\u00bbon|desktop\u00bb disabled_on=\u00bbon|off|off\u00bb admin_label=\u00bbImage Desktop\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_image src=\u00bbhttps:\/\/blog.onvirtualgym.com\/wp-content\/uploads\/2023\/03\/sera-alimentacao-suficiente-mobile.webp\u00bb alt=\u00bbAlimentaci\u00f3n\u00bb title_text=\u00bbes-suficiente-alimentaci\u00f3n\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

Muchas veces, cuando se reflexiona sobre los h\u00e1bitos alimenticios diarios, siempre queda la duda de lo que consumimos y los nutrientes que recibimos para el buen funcionamiento del organismo:<\/p>\n

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

Generalmente, \u00a1la respuesta es s\u00ed! La alimentaci\u00f3n es suficiente para satisfacer las necesidades. Hay algunas excepciones, en las que el cuerpo no tiene la capacidad de absorci\u00f3n para garantizar los niveles adecuados. Estas situaciones se incluyen en algunos cuadros cl\u00ednicos y, cuando no es as\u00ed, deben ser debidamente se\u00f1aladas y referidas, por lo que no reflejan a la mayor\u00eda de la poblaci\u00f3n. <\/p>\n

Veamos algunos ejemplos y entendamos que los buenos h\u00e1bitos alimenticios son suficientes para satisfacer las necesidades diarias del organismo.<\/p>\n

 <\/p>\n

Un adulto con m\u00e1s de 19 a\u00f1os necesita diariamente de 75 mg de vitamina C para las mujeres y 90 mg para los hombres. La siguiente tabla muestra los alimentos que son fuentes ricas en esta vitamina (por cada 100 g de alimento), as\u00ed como sus medidas (peso por unidad\/porci\u00f3n). <\/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\n\n
Alimento <\/td>\n

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

Vitamina C (100 g) *<\/td>\n

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

Patata cocida (1 unidad mediana \u2013 90 g)<\/td>\n11 mg<\/td>\n<\/tr>\n
Boniato horneado (1 cuchara para servir \u2013 60 g)<\/td>\n25 mg<\/td>\n<\/tr>\n
Remolacha (1 unidad \u2013 120 g)<\/td>\n12 mg<\/td>\n<\/tr>\n
Br\u00f3coli cocido (1\/2 plato \u2013 130 g)<\/td>\n18 mg<\/td>\n<\/tr>\n
Col roja cruda (1\/2 plato \u2013 50 g)<\/td>\n57 mg<\/td>\n<\/tr>\n
Espinacas crudas (1\/2 plato \u2013 40 g)<\/td>\n35 mg<\/td>\n<\/tr>\n
Pimiento crudo (1 unidad mediana \u2013 200 g)<\/td>\n90 mg<\/td>\n<\/tr>\n
Tomate crudo (1 unidad mediana \u2013 135 g)<\/td>\n20 mg<\/td>\n<\/tr>\n
Pi\u00f1a (1 rodaja \u2013 70 g)<\/td>\n16 mg<\/td>\n<\/tr>\n
Mora (1 taza \u2013 150 g)<\/td>\n16,5 mg<\/td>\n<\/tr>\n
Clementina (1 unidad \u2013 100 g)<\/td>\n40 mg<\/td>\n<\/tr>\n
Naranja (1 unidad peque\u00f1a \u2013 100 g)<\/td>\n57 mg<\/td>\n<\/tr>\n
Mel\u00f3n (1 tajada \u2013 100 g)<\/td>\n26 mg<\/td>\n<\/tr>\n
Nectarina (1 unidad \u2013 130 g)<\/td>\n37 mg<\/td>\n<\/tr>\n
Fresas (1 bol \u2013 125 g)<\/td>\n47 mg<\/td>\n<\/tr>\n
Kiwi (1 unidad peque\u00f1a \u2013 80 g)<\/td>\n72 mg<\/td>\n<\/tr>\n
Mandarina (1 unidad \u2013 80 g)<\/td>\n32 mg<\/td>\n<\/tr>\n
Toronja (1 unidad \u2013 300 g)<\/td>\n43 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 Vitamina C 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

Al analizar la tabla, es posible ver que consumiendo solo algunos de los alimentos diariamente, podemos satisfacer nuestras necesidades de Vitamina C.<\/p>\n

Ejemplo 1: <\/strong><\/span>1 toronja (300 g) diariamente aporta 129 mg de Vitamina C;<\/p>\n

Ejemplo 2: <\/strong><\/span>\u00bd plato de col roja (50 g) + \u00bd pimiento (100 g) aporta cerca de 119 mg de Vitamina C.<\/p>\n

Teniendo en cuenta que hay algunas p\u00e9rdidas de Vitamina C, ya sea por el corte\/pelado, y por la exposici\u00f3n del alimento a la luz y la oxidaci\u00f3n, todav\u00eda ser\u00eda posible satisfacer las necesidades de consumo diario de este micronutriente. Es importante se\u00f1alar que solo se ha tenido en cuenta una comida, y que al aumentar la inclusi\u00f3n de los alimentos presentados, el contenido de Vitamina C aportado al organismo es mucho mayor que el indicado en los ejemplos. <\/p>\n

 <\/p>\n

En el caso de la Vitamina D, adem\u00e1s de la ingesta de alimentos, existe la variable de la exposici\u00f3n al sol que contribuye a una mejor s\u00edntesis de esta vitamina. Sin embargo, la ingesta de alimentos influye en los niveles de este nutriente en el organismo. La recomendaci\u00f3n para un adulto con menos de 50 a\u00f1os es de 10 a 15 \u03bcg. Veamos los alimentos con mayor contenido de Vitamina D: <\/p>\n

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

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

Vitamina D (100 g)*<\/strong><\/td>\n<\/tr>\n
At\u00fan fresco a la parrilla (1 tajada \u2013 200 g) 9.4<\/td>\n4,7 \u03bcg<\/td>\n<\/tr>\n
Salm\u00f3n cocido (1 tajada \u2013 135 g) 14,85<\/td>\n11 \u03bcg<\/td>\n<\/tr>\n
Platija a la parrilla (1 filete \u2013 100 g) 11<\/td>\n11 \u03bcg<\/td>\n<\/tr>\n
Lubina a la parrilla (1 unidad \u2013 160 g) 10,72<\/td>\n6,7 \u03bcg<\/td>\n<\/tr>\n
Dorada a la parrilla (1 unidad \u2013 150 g) 11,85<\/td>\n7,9 \u03bcg<\/td>\n<\/tr>\n
Sardina semigrasa en aceite de oliva (1 lata escurrida \u2013 80 g) 7,04<\/td>\n8,8 \u03bcg<\/td>\n<\/tr>\n
Sardina semigrasa a la parrilla (2 unidades \u2013 120 g) 13,2<\/td>\n11 \u03bcg<\/td>\n<\/tr>\n
Trucha arco iris (1 unidad \u2013 200 g) 44<\/td>\n22 \u03bcg<\/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 Vitamina D 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

En este caso, por ejemplo, considerando una media de 6 comidas que incluyan pescado (variado \u2013 dentro de los ejemplos presentados) como uno de los constituyentes principales, tenemos una ingesta por comida de 15,26 \u03bcg (de media), lo que nos deja aproximadamente 13 \u03bcg de vitamina D como media diaria, adem\u00e1s de la sintetizada a trav\u00e9s de la exposici\u00f3n solar, mencionada anteriormente.<\/p>\n

 <\/p>\n

Por lo tanto, la alimentaci\u00f3n debe incluir alimentos de origen vegetal, como verduras y frutas diversas, para satisfacer las necesidades de vitamina C, y debe fomentarse la ingesta frecuente de pescado, ya que es el grupo de alimentos con mayor contenido de Vitamina D, y de este modo garantizar que se cumplan los valores diarios.<\/p>\n

 <\/p>\n

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

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width=\u00bb100%\u00bb custom_margin=\u00bb55px||||false|false\u00bb custom_margin_tablet=\u00bb\u00bb custom_margin_phone=\u00bb\u00bb custom_margin_last_edited=\u00bbon|desktop\u00bb custom_padding=\u00bb|0px||||\u00bb custom_padding_tablet=\u00bb\u00bb custom_padding_phone=\u00bb\u00bb custom_padding_last_edited=\u00bbon|desktop\u00bb custom_css_main_element=\u00bbfont-family: Arial;||font-weight: normal;||font-size: 18px;||line-height: 0.6;\u00bb global_colors_info=\u00bb{}\u00bb]\u00a1Acabe con el papel en su Gimnasio! \"Form<\/pee>\u00a1Innove su modo de Reservas! \"Form<\/pee>\u00a1Optimice la productividad de su Equipo! \"Form<\/pee>\u00a1Simplifique el Acompa\u00f1amiento Nutricional! \"Form<\/pee>\u00a1Aumente la Tasa de Retenci\u00f3n! \"Form<\/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=\u00bbright\u00bb 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global_colors_info=\u00bb{}\u00bb][et_pb_image src=\u00bbhttps:\/\/blog.onvirtualgym.com\/wp-content\/uploads\/2019\/07\/cta-ovg.png\u00bb align=\u00bbcenter\u00bb _builder_version=\u00bb4.16″ width=\u00bb60%\u00bb width_last_edited=\u00bboff|desktop\u00bb module_alignment=\u00bbcenter\u00bb global_colors_info=\u00bb{}\u00bb][\/et_pb_image][et_pb_code _builder_version=\u00bb4.16″ text_orientation=\u00bbleft\u00bb width=\u00bb100%\u00bb custom_margin=\u00bb55px||||false|false\u00bb custom_margin_tablet=\u00bb0px||||false|false\u00bb custom_margin_phone=\u00bb-15px||||false|false\u00bb custom_margin_last_edited=\u00bbon|desktop\u00bb custom_padding=\u00bb|0px||||\u00bb custom_padding_tablet=\u00bb|||125px|false|false\u00bb custom_padding_phone=\u00bb|0px||0px|false|false\u00bb custom_padding_last_edited=\u00bbon|tablet\u00bb custom_css_main_element=\u00bbfont-family: Arial;||font-weight: bold;||font-size: 16px;||line-height: 0;\u00bb global_colors_info=\u00bb{}\u00bb]\"Form \u00a1Acabe 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

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INFORMACI\u00d3N<\/p>\n

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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":28171,"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-31531","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion","tag-alimentacion-es"],"yoast_head":"\n\u00bfEs Suficiente La Alimentaci\u00f3n?<\/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\" 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