{"id":17145,"date":"2019-04-10T12:26:24","date_gmt":"2019-04-10T10:26:24","guid":{"rendered":"http:\/\/spar.es\/?p=17145"},"modified":"2019-04-10T13:44:39","modified_gmt":"2019-04-10T11:44:39","slug":"planificacion-semanal-de-las-comidas-paso-2-la-piramide","status":"publish","type":"post","link":"https:\/\/spar.es\/wpold\/vida-saludable\/planificacion-semanal-de-las-comidas-paso-2-la-piramide\/","title":{"rendered":"PLANIFICACI\u00d3N SEMANAL DE LAS COMIDAS. PASO 2. LA PIR\u00c1MIDE."},"content":{"rendered":"

En el post \u201cPlanificaci\u00f3n de las comidas. Paso 1. La estrategia\u201d<\/span><\/strong> te dimos tres razones de peso para abrir la puerta de tu cocina a la planificaci\u00f3n.<\/p>\n

As\u00ed que, si est\u00e1s dispuesto a ahorrar dinero, ganar salud y tiempo, vamos ahora a por el segundo paso; convertir la estrategia en realidad, pasar de la teor\u00eda a la acci\u00f3n, ponernos \u201cmanos a la obra\u201d<\/em>.<\/strong><\/p>\n

\u00a0Vamos a ver c\u00f3mo crear tu propio calendario de comidas diario de una manera f\u00e1cil y eficaz<\/strong>. Y es que seguramente la primera pregunta con la que te vas a encontrar ser\u00e1: \u00bfC\u00f3mo se yo qu\u00e9 comidas deben estar presentes en mi men\u00fa semanal?.<\/strong><\/p>\n

Y para dar respuesta a esta pregunta gen\u00e9rica, que incluso a primera vista puede considerarse dif\u00edcil de descifrar, vamos a fijarnos en la famosa pir\u00e1mide de los alimentos de la Sociedad Espa\u00f1ola de Nutrici\u00f3n Comunitaria (SENC).<\/span><\/strong><\/p>\n

A trav\u00e9s de ella podemos ver gr\u00e1ficamente la periodicidad y la tipolog\u00eda de alimentos que debemos consumir de manera semanal. Por lo que la pir\u00e1mide ser\u00e1, a partir de ahora, la base de nuestras decisiones. Vamos a desgranar sus componentes para interpretarla y configurar nuestro calendario particular.<\/p>\n

LA PIR\u00c1MIDE:<\/u><\/span><\/strong><\/p>\n

\"\"<\/span><\/p>\n

(Fuente de la imagen: efesalud)<\/em><\/h5>\n

Antes de continuar, un peque\u00f1o secreto: Variedad, moderaci\u00f3n y equilibrio<\/u><\/strong> son 3 de los principios m\u00e1s importantes de la nueva pir\u00e1mide alimenticia<\/strong>\u00a0en particular y de una dieta saludable en general<\/p>\n

    \n
  1. Y pasemos a prestar ya el 100% de nuestra atenci\u00f3n en la pir\u00e1mide, nos fijamos en la base<\/span><\/strong> y\u2026. \u00bfqu\u00e9 est\u00e1 pasando? \u00bfEn la base de la pir\u00e1mide ya no vemos alimentos? \u00bfEstamos montando nuestro calendario y no vemos recomendaciones alimentarias? Parece extra\u00f1o, pero, un momento, pensemos, porque en realidad, no lo es.\u00a0Desde 2017 la SENC pretende informar y concienciar que, m\u00e1s all\u00e1 de los alimentos, la base de toda estructura, en este caso, la base de nuestra alimentaci\u00f3n se resume en \u201cmantener estilos de vida saludables\u201d. Y es por esto que pone en un nivel de importancia destacada conceptos relacionados con los h\u00e1bitos de salud, incorporando por primera vez en la historia de la pir\u00e1mide elementos no alimenticios: a<\/u>ctividad f\u00edsica diaria<\/u><\/strong> ( una hora de ejercicio diario), equilibrio emocional<\/u> <\/strong>(conceptos de \u2018alimentaci\u00f3n consciente\u2019), balance energ\u00e9tico<\/u><\/strong> (tama\u00f1o de la raci\u00f3n, la frecuencia de consumo y el momento de la ingesta), t\u00e9cnicas<\/strong> culinarias saludables<\/strong><\/u> (cocina al vapor, al horno, a la plancha o los hervidos) o la\u00a0 ingesta de\u00a0 4-6 vasos de agua al d\u00eda<\/u>.<\/strong><\/li>\n
  2. En el segundo eslab\u00f3n de la cadena encontramos ya los hidratos de carbono<\/u>:<\/strong> pan, pastas, arroz, harinas, patatas, legumbres, mejor en su versi\u00f3n integral. En este punto, la cantidad de este tipo de productos que incorporemos a nuestra dieta semanal deber\u00e1 ser directamente proporcional con el nivel de ejercicio que realicemos.<\/li>\n
  3. En el tercer nivel encontramos los 5 del d\u00eda<\/u>:<\/strong> las frutas y verduras (entre 3 y 4 piezas de frutas y entre 2 y 3 porciones de verdura al d\u00eda). Seguimos subiendo y nos encontramos con los l\u00e1cteos; entre 2 y 3 raciones. Leche, yogurt o queso, en la variedad est\u00e1 el gusto.<\/li>\n
  4. En el cuarto eslab\u00f3n se sit\u00faa el grupo proteico <\/strong>como las carnes blancas<\/u><\/strong> (pollo, pavo, conejo), los pescados<\/u><\/strong>\u00a0(blancos y azules, pero, sobretodo, de temporada), las legumbres, los huevos y los frutos secos<\/u>.<\/strong> Estos deben consumirse de 1 a 3 veces al d\u00eda, altern\u00e1ndose.\u00a0<\/b><\/b>Un truco para este <\/strong>grupo de prote\u00ednas; la SENC recomienda consumir entre 1 y 3 raciones al d\u00eda alternando entre ellos, por lo tanto, divide y vencer\u00e1s; en nuestro men\u00fa semanal, un d\u00eda carne, otro pescado\u2026<\/li>\n<\/ol>\n

    La punta de la pir\u00e1mide (Ojo)<\/u><\/strong><\/span><\/p>\n

    Llegamos a la punta de la pir\u00e1mide, all\u00ed encontrar\u00e1s aquellos alimentos que m\u00e1s debemos vigilar:<\/strong> carnes rojas, alimentos procesados y embutidos\u2026. Podr\u00edamos decir que son aquellos alimentos que m\u00e1s nos gustan, pero no debemos hacer caso a ese dicho de \u201clo que no mata engorda\u201d, as\u00ed que vamos a moderarnos, ni morir, ni engordar (recordad el secreto -variedad, moderaci\u00f3n y equilibrio-) y vencer\u00e9is.<\/p>\n

    Finalmente, boller\u00eda, snacks, mantequillas, dulces, chuches, bebidas alcoh\u00f3licas\u2026 la moderaci\u00f3n ser\u00e1 tu mejor arma\u2026<\/p>\n

    Conocemos ya los alimentos que vamos a tener que distribuir a lo largo de la semana, descubre en el siguiente post c\u00f3mo hacerlo !!<\/p>\n","protected":false},"excerpt":{"rendered":"

    En el post \u201cPlanificaci\u00f3n de las comidas. Paso 1. La estrategia\u201d te dimos tres razones de peso para abrir la puerta de tu cocina a la planificaci\u00f3n. As\u00ed que, si…<\/p>\n","protected":false},"author":2,"featured_media":17148,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[263],"tags":[],"class_list":["post-17145","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vida-saludable"],"yoast_head":"\nPLANIFICACI\u00d3N SEMANAL DE LAS COMIDAS. PASO 2. LA PIR\u00c1MIDE. - SPAR<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/spar.es\/wpold\/vida-saludable\/planificacion-semanal-de-las-comidas-paso-2-la-piramide\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"PLANIFICACI\u00d3N SEMANAL DE LAS COMIDAS. PASO 2. LA PIR\u00c1MIDE. - SPAR\" \/>\n<meta property=\"og:description\" content=\"En el post \u201cPlanificaci\u00f3n de las comidas. Paso 1. La estrategia\u201d te dimos tres razones de peso para abrir la puerta de tu cocina a la planificaci\u00f3n. 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