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anorexia »  Elika2o
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Aug 312012
 

Elikagaiak benetako osasun iturriak dira proportzio egokian erabiltzen jakinez gero.

Janaria egunean gutxienez bost aldiz banatu beharra dago, kontsumitzen diren gantzek jatorri begetalekoak izan behar dute batik bat eta animalia jatorrikoak gutxiago erabili behar dira.

Azukre iturriek elikagai integralak izan behar dute: zerealak, lekaleak eta fruta.

Proteinak ere daude lekaleetan, hazietan, elikagai integraletan edo fruitu lehorretan, eta esnea funtsezkoa da.

Elikagaiak benetako osasun iturriak dira, neurri egokian erabiltzen baditugu. Anorexiaren, argaltasunaren, gehiegizko pisuaren eta obesitatearen arazoak saihesteko, gomendio txiki batzuei jarraitzea da gure aholkua:

  • Eguneko janariak gutxienez 5 hartualditan banatzea: gosariak elikagaien kopuru osoaren % 25 biltzen du; hamaiketako txikia, goiz partean; eguerdiko bazkaria, % 30ekin; askaria, % 15ekin; eta afaria, gainontzeko % 20-30ekin. Horrela, modu orekatuan eta “energia” askirekin egingo diegu aurre eguneroko jarduerei, eta digestio aparatuaren zeregina erraztuko dugu.
  • Eguneko janari guztietarik, % 55-60 karbono hidratoak edo azukreak izan behar dira, % 25 koipeak eta % 10-15 proteinak.
  • Koipeak batez ere landare jatorrikoak izan behar dira, eta animalia jatorrikoak gutxiago erabili behar dira. Olioen artean, gomendagarriena oliba olio birjina da. Koipe monoinsaturatuen eta poliinsaturatuen kontsumoa gehitu behar da, bai eta omega-3 azidoarena ere (arraina, fruitu lehorrak, itsaskiak, barazkiak…). Janariak prestatzerakoan, hau da olioen ordena, onenetik desegokienera: oliba olio birjina (gantzazido poliinsaturatu edo monoinsaturatu ugari ditu), arto olioa, ekilore olioa, sojazkoa eta, azkenik, gurina (gantzazido saturatu asko du).
Iturria: http://www2.cajavital.es/