"Food Guide for Argentina Population" (GAPE) It is a fundamental tool to promote the apprehension of knowledge that contribute to generating more equitable and healthy food and nutrition behaviors by the population of direct and indirect users.
The GAPA translates the nutritional goals set for the population in practical messages for users and recipients, written in simple language, colloquial and understandable, providing tools that can combine local customs with healthier lifestyles.
Importantly, the Argentines experienced significant changes during the past 14 years in the way they live, marking a transformation in the quality of life that is reflected in market supply food and beverage.
Because this is the GAPA looking reorder priorities and food values, including 10 “keys” párrafo “favor the apprehension of knowledge that contribute to generating more equitable and healthy food and nutrition behavior by population”.
Code 1: Incorporate daily food of all groups and perform at least 30 minutes of physical activity.
1°ms: perform 4 meals a day (breakfast, lunch, lunch and dinner) include vegetables, fruits, vegetables, cereals, milk, yogurt or cheese, eggs, meat and oils.
2°ms: perform moderate physical continuous or fractional activity every day to maintain an active life.
3°ms: eat in peace, if possible accompanied and moderate portion sizes.
4°ms: choose foods prepared at home instead of processed.
5°ms: maintain an active lifestyle, an appropriate weight and a healthy diet prevents diseases.
Code 2: Take daily 8 glasses of safe water.
1°ms: throughout the day to drink at least 2 liters of liquid, sugarfree, preferably water.
2°ms: not wait to be thirsty to hydrate.
3°ms: for washing food and cooking, the water should be safe.
Code 3: Consumed daily 5 servings of fruits and vegetables in a variety of types and colors.
1°ms: consume at least half a plate of vegetables at lunch, half plate at dinner and 2 the 3 fruit per day.
2°ms: wash fruits and vegetables with safe water.
3°ms: fruits and vegetables in season are more accessible and better quality.
4°ms: the daily consumption of fruits and vegetables lowers the risk of obesity, diabetes, Colon cancer and cardiovascular disease
Code 4: Reduce the use of salt and foods with high sodium content.
1°ms: cook without salt, aggregate limit on meals and avoid the salt shaker on the table.
2°ms: used to replace salt seasonings of all kinds (pepper, parsley, chili, peppers, oregano, etc.)
3°ms: cold cuts, sausages and other processed foods (as broths, soups and canned) They contain high amounts of sodium, to choose them when buying read labels.
4°ms: reduce salt intake prevents hypertension, vascular and renal diseases, inter.
Code 5: Limit consumption of sugary drinks and foods with high fat, sugar and salt.
1°ms: limit consumption of sweets, kneaded pastry and snack products (as pretzel sticks, fries package, etc.).
2°ms: limit consumption of sugary drinks and the amount of sugar added to tea.
3°ms: limit consumption of butter, margarine, Animal fat milk and cream.
4°ms: if consumed, choose small portions and / or individual. Excess consumption of these foods predisposes to obesity, hypertension, diabetes and cardiovascular disease, inter.
Code 6: Consume milk, yogurt or cheese, preferably nonfat.
1°ms: include 3 servings a day of milk, yogurt or cheese.
2°ms: when buying look at the expiration date and choose them at the end of the purchase to maintain the cold chain.
3°ms: Choose soft cheeses and hard before those with less fat and salt.
4°ms: foods in this group are a source of calcium and necessary in all ages
Code 7: By consuming meat remove visible fat, increase consumption of fish and include egg.
1°ms: the daily serving of meat is represented by the size of the palm.
2°ms: incorporate meat with the following frequencies: fish 2 or more times a week, other white meat 2 times a week and red meat to 3 times per week.
3°ms: include up to one egg per day especially if the required amount of meat is consumed.
4°ms: cook meat until no pink or red parts inside prevents foodborne diseases.
The paste can be made with various cereals, but the most common is wheat: soft and hard, if wheat is milled flour is obtained, with which bread is made, while milling durum wheat semolina to get to make pasta. You can just prepare pasta with wheat but would be of lower quality, with high starch content.
Between 60% and 70% They consist of carbohydrates slow absorption (starch), the 12% - 13% are proteins (gluten), provide each 60 grs (ration for one person) 200 kcal, It is almost zero fat intake. They are the fuel of our body, needed to feed the muscles are as burned during exercise and fewer calories than fat.
Pasta provide quick energy for the body and not stored as fat reserves except that the ration ingested exceeds what is necessary, its production, cooking and / or accompaniment is based on fat or not perform physical activity, after ingestion.
Cooking overmuch, adding oil to pasta water to reduce viscosity and if it is added to serve a sauce of meat and / or cream, the highest percentage will be stored as fat deposition in the body and the paste acts like a sponge and absorb the added fat. Instead, the fiber aggregate either in the composition of flour or vegetables / vegetable garnish, will make available carbohydrates as energy many hours a day, satiety causing the same as gluten.
Why it is advisable to eat more rice and pasta at noon, why in this way, we have the afternoon / evening to burn sugar in carbohydrates are transformed, valid only energy source for the brain. But the solution is in the amount. Given that the portion to ingest will depend on the age, weight and level of physical activity.
If you want to eat rice or pasta at dinner, They should be small portions, prioritizing vegetables and vegetables, agregarles avoiding fats.
Both are caused by an accumulation of excessive body fat or abnormal, increasing the risk of heart disease, h.t.a., a.c.v., diabetes, osteoarthritis, high uric acid, dyslipidemia, metabolic syndrome , uterine cancers body, of Mother, colon.
Some people in this group can have much muscle weight and therefore not much fat, as is the case of athletes. In these people their weight does not represent an increased risk of associated health problems.
A body mass index (IMC) of 25,0 a 29,9 It is considered overweight.
Depending on the location of total body fat, It can be central and / or ginoidea.
according prognosis (calculating the total body mass index):
IMC 30,0-34,9 is obesity class I.
IMC 35,0-39,9 It is obesity class II.
IMC 40,0 or class III obesity greater, severe in the presence of at least one or other significant morbidity is also classified as morbid obesity.
But BMI does not take into account differences between fat and lean tissue, nor does it distinguish between different forms of adiposity, some of which may be associated more closely with cardiovascular risk. A better understanding of the biology of adipose tissue has shown that central obesity (male type obesity or apple type) It has a greater relationship with cardiovascular disease, BMI isolated.
Another way to classify obesity, It is taking the absolute waist circumference (>102 cm in men and >88 cm in women) or waist--hip, (>0,9 for men and >0,85 for women), valid to determine central obesity. Since waist circumference, explains significantly better than BMI risk factors for obesity-related health when metabolic syndrome was taken as a measure.
Tips for Avoiding overweight and obesity
Having a healthy life
Choose foods with reduced sodium content, sugar, trans fats.
Keep as long as possible in environments with healthy environments, to make simple choices in food and regular physical activity at least 30 minutes daily.
Distribute food 4 meals.
Moderate portion sizes.
incorporate vegetables, grains, seeds and dried fruits.