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Lola

In: Film and Music

Submitted By diarmando4
Words 800
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ALIMENTOS RICOS EN ACIDO FOLICO:

?Dónde se encuentra?

Está presente en una gran variedad de alimentos, pero no todos tienen la cantidad suficiente que necesitamos para nuestra dieta diaria. Ésta es una lista de los productos más ricos en ácido fólico: Verduras: vegetales de hojas verdes. Espinacas, coles, endivias, acelgas, espárragos o brócoli.

Legumbres: judías secas, garbanzos, lentejas y habas.

Cereales: el trigo, el arroz y el maíz. Sobre todo los integrales.

Frutas: naranjas, melones, limones y plátanos.

Carnes: hígado de pollo y ternera. Son las zonas donde más nutrientes vamos a encontrar.

Frutos secos: maníes o cacahuetes. Patatas.

Las legumbres son un alimento imprescindible en la dieta. Se consideran como tales a los frutos secos o semillas comestibles de las leguminosas que aparecen en vainas, que en ocasiones también son comestibles. Entre las principales se encuentran: las alfalfas, guisantes, habas, frijoles, judías, alubias, judías verdes, garbanzos, lentejas, altramuces, cacahuetes y la soja.

A continuación detallamos algunos de los nutrientes más comunes que necesitas y sus valores correspondientes: Nutriente | Necesario Para | Las Mejores Fuentes | Proteínas | Crecimiento de las células y producción de sangre | Carnes magras, pescado, pollo, claras de huevo, habas, mantequilla de maní, tofu (soja) | Carbohidratos | Producción diaria de energía | Pan, cereales, arroz, patatas, pasta, frutas, vegetales | Calcio | Huesos y dientes fuertes, contracción de los músculos, funcionamiento de los nervios | Leche, queso, yogurt, sardinas o salmón con espinas, espinacas | Hierro | Producción de glóbulos rojos
(necesarios para prevenir la anemia) | Carne roja magra, espinacas, panes y cereales enriquecidos con hierro | Vitamina A | Piel saludable, Buena visión, huesos fuertes | Zanahorias, vegetales de hojas verdes, patatas dulces (batatas) | Vitamina C | Encías, dientes y huesos sanos; ayuda a absorber el hierro | Frutos cítricos, brécol, tomates, jugos de fruta enriquecidos | Vitamina B6 | Desarrollo de glóbulos rojos, utilización efectiva de las proteínas, grasas y carbohidratos | Cerdo, jamón, cereales integrales, bananas | Vitamina B12 | Desarrollo de glóbulos rojos, mantenimiento de la salud del sistema nervioso | Carne, pollo, pescado, leche (Nota: los vegetarianos que no consumen productos lácteos necesitan un suplemento adicional de vitamina B12) | Vitamina D | Huesos y dientes sanos; ayuda a la absorción del calcio | Leche enriquecida, productos lácteos, cereales y panes | Ácido Fólico | Producción de sangre y de proteínas, efectiva función enzimática | Vegetales de hoja verde, frutas y vegetales de color Amarillo oscuro, habas, guisantes, frutos secos | Grasa | Almacenamiento de energía corporal | Carne, productos lácteos como la leche entera, frutos secos, mantequilla de maní, margarina, aceite vegetal (Nota: limita el consumo de grasa a 30% o menos de tu ingesta diaria de calorías) |

El ácido fólico
Los científicos saben que tu dieta puede afectar la salud de tu bebé - incluso antes de quedar embarazada. Por ejemplo, estudios recientes indican que el ácido fólico ayuda a prevenir que ocurran defectos del tubo neural (incluyendo la espina bífida) durante las primeras etapas del desarrollo del feto y durante las primeras semanas de embarazo.
Aunque existen muchos alimentos, particularmente los cereales para desayunar, enriquecidos con ácido fólico, los doctores ahora recomiendan que las mujeres tomen suplementos de ácido fólico antes y durante el embarazo (especialmente durante los primeros 28 días). Asegúrate de preguntar a tu doctor sobre el ácido fólico si estás considerando quedarte embarazada.
El calcio es otro nutriente importante para las mujeres embarazadas. Debido a que las necesidades de calcio de tu bebé en crecimiento son altas, tu deberías incrementar tu consumo de calcio para prevenir la pérdida de calcio de tus huesos. Tu doctor también podrá recomendarte vitaminas prenatales las cuales contienen calcio adicional.
Los alimentos que son las mejores fuentes de calcio son la leche y otros productos lácteos. Sin embargo, si tienes intolerancia a la lactosa o no te gusta la leche y los productos lácteos, pregúntale a tu doctor acerca de los suplementos de calcio. (Los síntomas de intolerancia a la lactosa incluyen diarrea, distensión abdominal, o exceso de gas después de consumir leche o productos lácteos. Tomar una cápsula o píldora de lactasa, o consumir productos libres de lactosa puede que ayude). Otros alimentos ricos en calcio son las sardinas o el salmón son sus espinas, el brécol, las espinacas, los zumos de frutas y los alimentos enriquecidos con calcio.
Los doctores no suelen recomendar que una mujer comience una dieta estrictamente vegetariana en cuanto queda embarazada. Sin embargo, si tu seguías una dieta vegetariana antes de tu embarazo, puedes seguir la misma dieta al quedar embarazada - pero hazlo con cuidado. Asegúrate de que tu doctor está al tanto de tu dieta. Es un reto obtener la nutrición que necesitas si no comes pescado, pollo, leche, queso o huevos. Probablemente necesites complejos de proteína y necesitarás también tomar complejos con las vitaminas B12 y D. Para asegurarte que tanto tú como tu bebé reciben la nutrición adecuada, consulta con un experto nutricionista para que te ayude a planificar tu dieta.

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