He Food train Is the classification of foods according to their nutritional content. Its goal is to achieve a healthy consumption.
By knowing better the products and their contribution, it is easier to follow a balanced diet, containing the substances of all groups (wagons), which the body needs daily.
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It is necessary that at least one food from each group or car is consumed every day. In total there are seven wagons that collect each food group.
The first is cereals, tubers and bananas; The second corresponds to vegetables, green vegetables and legumes; Follow the third with the fruits; The room with meats, eggs and dried legumes; In the fifth are the dairy; In the sixth fats and in the seventh or last wagon, sugars.
A varied, low-fat diet, getting and maintaining adequate weight, performing a daily exercise routine and moderating the intake of sodium (salt) and sugars are the general indications found in the international guidelines of the World Health Organization (WHO).
The good ones Feeding Habits Contribute to keeping not only the body, but also the mind healthy. In antiquity, for example, they were considered the best medicine. From there comes the theory that according to the food they consume, people stay healthy or sick.
The 7 Wagons of the Food Train
1- Wagon of the flour: cereals, tubers and banana
Flours, which contribute carbohydrates, are classified into cereals: rice, oats, rye and barley; Tubers: potato, cassava and arracacha; And banana.
They also include different products that can be prepared with these as pastas, arepas, breads, fritters and cakes. The main function of flours is to provide the energy that the body needs and so carry out the activities of the day to day: work, study, play, run and even breathe.
The lack of these foods results in weakness, weight loss and malnutrition in the short term, if the necessary measures are not taken for the body to receive these nutrients. If, on the contrary, the person exceeds the consumption of meals, you will most likely have problems with obesity and blood sugar.
2- Wagon vegetables, green vegetables and legumes
A great source of vitamins and minerals are vegetables, green vegetables and legumes. The variety of colors indicates the quantity and variety of nutrients present: carrot, beet, ahuyama, green pea, green bean, green beans, lettuce, spinach and cabbage .
They help maintain good health: they strengthen the immune system (defenses), protect cells, improve digestion and prevent diseases.
3- Fruit wagon
Fruits are rich in vitamins, fiber and water. The Vitamin A Is present in orange, apple, papaya, melon, mango and peach.
The vitamin C Is found in kiwi, lemon, tangerine, orange and strawberry. They also provide vitamins E and some of the B complex (B1, B2, B3, B5 and B6).
The daily intake of the products of this group increases the defenses, protects the cells, avoids diseases and infections, helps to heal the wounds and the good health of the nails, the teeth and the gums.
It is advisable to eat fruits and vegetables preferably whole, rather than in juices, to conserve all their nutrients and avoid oxidation.
4- Wagon of meats, egg and dried legumes
Here are foods with more iron and protein, plus some B vitamins And minerals. It is important to note that protein of animal origin is absorbed much better than that of vegetable origin.
Adequate consumption of beef, pork, chicken and fish; Legumes: beans, chickpeas and lentils; And egg will allow the body to form, protect, conserve and repair cells, tissues and organs. For all this, they are indispensable in the healthy growth and development of children.
If, on the other hand, the child has an insufficient consumption of iron and protein, it will cause delay in its growth and problems in its development. People would also suffer anemia , They would feel exhausted, distracted and irritable.
5- Dairy wagon
Rich in proteins, minerals (calcium, phosphorus, zinc and magnesium) and vitamins (A, D and B complex) are milk and its derivatives: cheese, yogurt and kumis; Which must be consumed daily to maintain healthy bones, teeth and nails as well as organs, cells and tissues.
Fundamental in the physical and mental development, the non consumption of these products will mainly affect the growth and strength of the bones, among others.
6- Fats wagon
The main function of the products of this car is to provide a high amount of energy to the body; In addition to transporting vitamins (A, D, E and K), protect the immune system (defenses), the bone system (bones) and other organs.
This applies only to the good (unsaturated) fats that can be found in vegetable oils such as olive or sunflower. Also in avocado, walnuts and Omega 3 Such as salmon, tuna and sardines. They are healthy for the heart and prevent heart disease.
On the other hand, bad (saturated) fats are the ones that should be avoided. These are those of animal origin and the solid ones like butter, butter and bacon of the meats, as they increase the production of cholesterol (bad) and threaten the good functioning of the heart and the blood vessels.
7- Wagon of sugars and sweets
To this belong those products that sweeten the preparations: panela, sugar, honey, chocolate, sweets, desserts and ice cream, among others.
Its main function is to provide energy to the body quickly. Moderate consumption is recommended because they can raise blood sugar and produce diabetes Y obesity .
References
- The health train. Magazine for the promotion of health. By Center of educational research and documentation (Spain).
- The health train. Magazine No. 4 for the promotion of health. Healthy leisure.
- Education for health: feeding. By Lluís M. Carmen Martin, Enrique Banet Hernández, Carmen Buíza Sánchez, Valentín Gavidia Catalán, Javier Gallego Dieguez, Francisco Núñez Soler, Marta Fuentes Agustí, Mercedes Febrel Bordeje, Jose M. Ferrer Salillas, Cristina hail Membrado, M. José Rodes Sala , Carmina Gómez Ramon, Adela Munoz Morcillo, Isabel Ríos García, Josepa Quer Sunday, Rafael Yus Ramos, joy Rambla Zaragoza, M. Àngels room Capella, Lledó Tro Rubert.
- Treatise: nutrition human in the State of health. By Angel Gil (DRT) Hernandez.
- Food Harrah'spress by Sandra Johana Méndez, dietitian nutritionist.