Welcome to the INIANI nutritional program
The place to be well-nourished
Following an easy and convenient method to achieve your desired weight and improve your health. If you want to lose weight for aesthetic reasons or due to a health problem and don't want to feel like you're starving, this is the right place. If you have any problem related to diabetes, hypertension, cholesterol, or any other nutrition-related issue, this... is also the right place.
In our gallery, you will find photos and comments from patients who have achieved their goals by learning to eat healthily and without much sacrifice, as they can eat EVERYTHING, but in the right portions, preparing food in a certain way, but without it tasting bland or unpleasant.
Being on a dietary regimen does not mean eating badly and unpleasantly; at iniani.com we want you to learn to eat according to your needs and tastes.
ABOUT THE PROGRAM
INIANI offers personalized nutritional guidance, based on your personal characteristics and specific needs such as height, current weight, ideal weight, desired weight, physical activity, age, and gender, as well as tastes and preferences, among others; in a simple, easy-to-understand, and actionable way.
The programs can be designed for people who wish to reduce or gain weight, or simply maintain an adequate diet; pregnant or lactating women; people with problems such as diabetes, hypertension, high cholesterol, gastric issues, etc. More than a dietary plan, it is an education in nutrition, a life plan to stay healthy.
INIANI nutritional programs are developed by qualified and certified personnel in the field of nutrition, who will help you feel great and look wonderful.
GET TO KNOW US
INIANI's programs have been applied for many years for dietary guidance across all age groups (children, adolescents, adults, and seniors), individuals with specific conditions such as diabetes, high cholesterol, gastric problems, or hypertension; or for people with special health conditions or specific eating habits like pregnancy, lactation, or vegetarianism.
INIANI's programs have also been applied to groups or communities, developing specific menus according to their needs and resources and providing them with nutritional and food preparation guidance. INIANI's nutritional programs are developed by qualified and experienced personnel in the field of nutrition, who will help you feel great and look wonderful.
Frequently Asked Questions
Find answers to the most common questions about nutrition, health, and our dietary programs.
1
Who needs extra protein?
Anyone who needs to form new tissues, such as infants, who are constantly growing, and adolescents, who experience accelerated growth during this stage of life. Also, pregnant and lactating women.
2
Is only olive oil cholesterol-free?
No, no vegetable oil has cholesterol, as cholesterol is produced only by animals, not by plants. You can confidently consume any vegetable oil, whether it's sunflower, corn, safflower, etc., without consuming cholesterol.
3
Does coconut have cholesterol?
No, coconut does not have cholesterol. It is a fruit that contains saturated fat, unlike other fruits, and it is not advisable to consume saturated fat in large quantities.
4
How can I tell if I am overweight or obese?
You can calculate your Body Mass Index (BMI) [You can calculate it in the 'Your Ideal Weight / BMI' tab], use the Waist-Hip Ratio (WHR) method, or measure your Waist Circumference (WC). All are explained in detail in the obesity chapter.
5
If I eat fruit after 6 PM, will it be stored as fat?
If you eat fruit in excess (i.e., more than you need) at any time of day and do not use those calories, yes, it can be stored as fat. But it's not just fruit; anything we eat in excess that our body cannot utilize is stored as fat.
Why do I feel hungrier after breakfast than when I don't eat breakfast?
The signals that determine satiety come from nervous transmissions linked by the vagus nerve and from humoral messages transmitted by different gastrointestinal peptides. When you suddenly feel hungry and don't eat, you later feel that this sensation of wanting to eat something has passed. This is thanks to the vagus nerve, which makes the sensation of satiety manifest, or let's say, puts the sensation of hunger to sleep. Of course, if you continue not to eat, this sensation of hunger awakens again. The same thing happens when we haven't had breakfast; we accustom our body not to eat early and the vagus nerve acts as if in a sleepy state, but eating a bite of anything acts like an alarm clock for it.
BASIC CONCEPTS OF NUTRITION AND HEALTH
In this section, we will break down the essential terms that will help you better understand your journey towards a healthier life. From the composition of foods to how they affect your body, explore key definitions and relevant information that will lay the foundation for upcoming detailed modules on nutrition. Get ready to learn and transform your well-being!
OBESITY
Obesity is currently a serious problem according to the World Health Organization (WHO), ranking among the top 10 global health risks, even in developing countries, and they report that just over 300 million adults on the planet are obese.
The problem is alarming due to the increasing number of deaths linked to diets with excessive fat and sugar, as the necessary caloric intake per person has been exceeded in many countries. A high consumption of fats and sugars and a sedentary lifestyle are decisive factors for obesity.
What is Obesity?
Obesity is a state of malnutrition characterized by an excessive accumulation of fat and an abnormal distribution of it in the subcutaneous cellular tissue, acquired due to an imbalance between high food consumption and energy expenditure, which disrupts our body's functions, constituting a harmful factor for health.
Simple obesity is the result of overeating (also called exogenous obesity), decreased physical activity or sedentary lifestyle, decreased basal metabolism, or a combination of all these factors. As years go by, people's energy expenditure decreases, but the same does not happen with food consumption; people want and continue to eat the same as years ago. This effect is even more pronounced in women, especially when menopause begins, their metabolism is slower and it is easier to gain weight.
Obesity is considered a disease because it compromises health and therefore decreases life expectancy, as it can complicate pregnancy or surgery, due to its social and physical disadvantages, and because it predisposes to other diseases such as hypertension, diabetes or vascular and cardiac diseases, respiratory and joint complications, and increases the probability of some types of cancer such as breast or colon cancer. This significantly affects the quality and life expectancy of the obese patient. Diabetes mellitus is three times more common among obese individuals, and hypertension is twice as common among obese individuals than among those with normal weight. Obesity has now become a problem not only nationally, but globally.
There are still erroneous, but popular, beliefs that a stable married life, having children, and being older obviously lead to gradual weight gain, thinking that because of this, obesity is a normal state for adults who have a stable life and there is little or nothing to do.
How many times have we not seen it or done it ourselves, or our parents did it with us, that when a child cries, they are offered a candy, a sweet, something sweet to make them stop crying; after an injection with the doctor, the nurse gives you a lollipop, you fall at school and they take you to the office and offer you a sweet. From a young age, we begin to associate "sadness is relieved with something sweet," or with food, and so we continue until adulthood, still using that formula, "I get depressed - I eat," because it is something already learned. We even see it in movies, someone who is sad due to a problem or a breakup, to comfort themselves, takes a gallon of ice cream from the freezer and sits down to cry and eat until it's finished. As we learned this from adults when we were children, we now apply the same formula to our children.
Some cases of obesity are due to disorders in the functioning of our organism that favor the fixation of adipose tissue, as observed in hypothyroidism, which is a decrease in the activity of the thyroid gland, in which slow metabolic function, swelling of the face, hands and eyelids, fatigue, and slow digestion are observed, among others; or when there are lesions of the hypothalamus, located at the base of the brain, some of its functions are to control body temperature, blood pressure, and regulate satiety and appetite.
Various studies have been conducted on twins, families who have adopted children, and analyses of families and predisposing genes to determine the heritability of obesity. These studies found that identical twins (from a single egg and a single sperm) who were raised together had an average weight difference of 1.8 Kg., while those raised separately had an average difference of 4.5 Kg., which highlights the importance of the environment in which they develop over heredity. Adoption studies found that male children adopted by obese mothers weigh more than those adopted by non-obese women, which indicates that the family environment is more important than genetics.
CHILDHOOD AND ADOLESCENT OBESITY
The formation of eating habits begins at birth. For the baby, food is a source of primary satisfaction, as it meets nutritional needs and provides sensory stimuli related to smell, taste, and texture. Many mothers respond mechanically to a child's crying by feeding them, thus keeping them quiet and still, and this practice continues even with older children. How many times have you seen food used to reward, soothe, threaten, or control a child's behavior outside of mealtimes? A cookie or a sweet if they behave well.
The first years of life are essential for our future development, therefore we must take into account that children need adequate nourishment to achieve optimal growth and development. That's why it's important to monitor what they eat, so that their body receives the necessary nutrients to meet their energy and nutritional needs. We must consider that the earlier obesity begins, the more ingrained poor eating habits become.
It is estimated that if children suffer from obesity during the first five years of life, 27% of them will continue to have it in adulthood; if they are obese between 6 and 9 years old, 43% will continue with this problem, but if this trend continues after puberty, 86% will be obese in adulthood.
Adolescence is a stage marked by physical, psychological, and social changes that also impact eating habits. This age represents a critical period for the development of obesity, especially for girls, as during this stage, fat continues to increase in girls, while boys experience a decrease in it. In women, fat starts to increase from an early stage of adolescence, from an average of 17% to 25% of body weight, and it appears that excessive fat gain during this stage increases the risk of this fat being retained. Meanwhile, in men, it increases immediately before puberty and decreases by an average of 11% to 18% of body weight, at the adolescent growth spurt.
Lack of activity has been a promoter of weight gain; children watch more than 5 hours of television or spend time in front of the computer daily, plus the time they spend sitting studying.
Let's remember that adolescence is a very difficult time. At this age, it is not easy to adopt a change in lifestyle and behavior, during this stage of life in which acceptance from others is important. Therefore, for this age group, effective treatment involves family and friends. It may also be the case that parents and siblings are obese, so if everyone follows a regimen, it will be easier for the adolescent to follow a dietary regimen.
PREGNANCY
Obesity is one of the nutritional alterations that most frequently complicate the course of pregnancy. Firstly, there is the risk of limiting fetal growth, and secondly, the risk of having a large baby, weighing more than 4 kg at birth, which can lead to complications in the birth canal during a vaginal delivery, as well as trauma for the newborn who may injure their shoulders.
Therefore, in practice, it is necessary to closely monitor both fetal growth and the mother's weight gain. But there is also a higher risk that obese women will develop diabetes mellitus and arterial hypertension during their pregnancy. If this increase in blood pressure is not adequately treated, it can lead to pre-eclampsia (17% of obese pregnant women experience it).
Limiting weight gain during pregnancy can modify the intensity of obesity in the future.
HOW OBESITY IS ASSESSED
01
Body Mass Index (BMI)
BMI is calculated by dividing a person's weight in kilograms by their height in meters squared.
BMI = Weight / height²
BMI = Kg. / m²
The specialist can determine the patient's healthy BMI depending on age, body composition, constitution, and other patient characteristics, as well as each person's expectations. It is important to mention that this BMI calculation is used for adults; for children, BMI is also used, but the values for normality, overweight, and obesity change according to age and sex, for which specialists use specific charts.
02
Waist-Hip Ratio (WHR)
The Waist-Hip Ratio (WHR) evaluates the distribution of adipose tissue, allowing for the definition of the type of obesity, as it is used to determine fat localization. For example, if a man's WHR is greater than 0.90 or a woman's is greater than 0.80, it is considered central obesity, where fat is located in the abdomen and thorax (apple-type obesity). If the predominance is in the lower body, it is known as peripheral obesity or pear-type. This determination helps establish risks, as we know that people with a predominance of abdominal fat are more prone to heart problems.
The Waist-Hip Ratio is obtained by dividing the waist circumference in centimeters by the hip circumference, and it allows for estimating health risk according to the following table.
03
Waist Circumference (WC)
This measurement assesses the risk of developing metabolic complications related to obesity.
CONSEQUENCES
Obesity represents a constant overload for the body's circulatory, hepatic, pancreatic, renal, and respiratory functions, which shortens life due to complications, including arteriosclerosis and diabetes. Diabetes, hypertension, and other chronic diseases are much higher in those who are severely obese compared to those with moderate overweight.
Obese people often feel hotter; this is because the temperature regulation mechanism does not function properly. The body tries to maintain its temperature with abundant sweating. Obese individuals tire easily when their muscles are underdeveloped and have scarce glycogen reserves. They have to make a great effort to move, their joints have limited movements due to fat deposits.
The treatment of obesity is based on calculating the total caloric value the person requires, which leads to the reduction of body fat, which is the element that makes one obese; with this, they will lose weight and reduce measurements, aimed at achieving an energy balance, making a selection of foods, with the recommendation of increasing their physical activity, so that the rest of the energy they need daily is taken directly from the fat accumulated in the tissues. All of this aims at nutrition education focused on acquiring good habits, teaching them to eat in appropriate quantities for each person.
The purpose of treating obese patients is for them to lose weight, until they reach their normal weight if possible, according to their height, age, sex, build, and weight history, never to a weight below the minimum normal for each person, because then we will only move from one disease to another. This must be done in a healthy way, losing only excessive fat, and if an appropriate regimen is followed, directed by a specialist, there will be no risk of anemia, or decrease in the body's defenses, as all nutritional processes improve and physical and psychological well-being increases upon returning to normal weight.
It is much cheaper to prevent. Many people pay much more for medical treatments compared to what they would pay for preventive treatments such as good nutrition and exercise. A balanced diet and regular exercise are the first steps in the fight against obesity and the consequent nutritional education that leads to acquiring healthy habits.
"MIRACLE" DIETS?
Following a suitable diet is important for health; however, there are numerous weight loss methods, among the most known is dietary treatment, with an infinity of variants ranging from a balanced and healthy diet to the dangerous and fantastical, not to call it ridiculous.
Risks of "Miracle" Diets
Many of these diets promise quick results but ignore nutritional balance. Methods such as the use of amphetamines or anorexigenic drugs can cause addiction and side effects like dry mouth, blurred vision, or tachycardia, and the body develops tolerance, requiring higher doses.
Other "diets" advocate ideas like "energy balance" but without considering the importance of food balance, or they are based on natural body cycles without a solid scientific basis. Diets with very low calories or based on specific foods per day (for example, only vegetables, or one fruit each day) are unbalanced and do not provide the necessary nutrients, in addition to being monotonous and boring.
Diets with high protein consumption and low carbohydrate intake can overload the kidneys, cause bad breath, and damage the liver in the long term, in addition to raising uric acid and causing constipation. Their effectiveness is temporary, and the lost weight is easily regained.
Pills and products advertised on television that promise effortless weight loss often contain substances that only temporarily curb hunger or block the absorption of certain nutrients, with side effects such as anxiety and tachycardias.
The Path Towards Healthy Eating
Often, what happens with rapid reduction plans or miracle diets is that, upon abandoning them, the lost weight is quickly regained, and often in a greater amount. The true key to lasting healthy weight is not found in quick fixes.
Proper nutrition is a matter of energy and food balance. The body needs all food groups in the correct proportions to function optimally and maintain a healthy weight.
Prevention is much more cost-effective and efficient in the long run than any treatment. A balanced diet and regular exercise are the fundamental pillars in the fight against obesity and the consequent nutritional education that leads to acquiring healthy habits.
It is crucial to understand that each person is unique. The American Heart Association proposes a diet based on the health pyramid, focused on a balanced plan, low in fats and sugars. This approach, along with specialist guidance, is the safest and most effective path.
It is necessary to choose a suitable program for you, as you are a unique individual. The American Heart Association proposes a diet based on the health pyramid, being a balanced diet, low in fats and sugars. Therefore, I recommend that if you are going to consume any product, consult a specialist first; this will save you a lot of money, time, disappointments, and frustrations.
DIABETES
DIABETES MELLITUS
A disease characterized by abnormal glucose metabolism, where insulin, a hormone that regulates blood sugar, is either not produced by the pancreas, produced in very small amounts, or, even if present, the body does not use it; over time, this damages other organs such as the heart, eyes, kidneys, etc.
The World Health Organization estimates that in 2016, diabetes was the direct cause of 1.6 million deaths. Diabetes is more common among obese individuals and those with a sedentary lifestyle. It is more frequent in cities than in rural areas, due to diet and type of work.
Generally, when it comes to obese individuals who developed the disease at a certain age, the condition can be controlled simply by modifying the diet. In the case of type I diabetes, also known as juvenile diabetes or insulin-dependent diabetes, it is due to deficient insulin production; treatment requires both diet modification and hormonal treatment with insulin.
The most important causes for the appearance of type II diabetes mellitus (non-insulin dependent) include a family history (i.e., a hereditary predisposition), endocrine alterations of the pancreas, and obesity, among others, which are risk factors associated with the development of this disease.
Type II diabetes (non-insulin dependent) can have other complications, as it presents a higher risk of coronary diseases compared to non-diabetic individuals. Most people with diabetes have type 2 diabetes, which is largely due to excess weight and a sedentary lifestyle. It has also been observed that 40% of people with diabetes suffer from hypertension. Obesity, and especially central obesity, also known as apple-shaped obesity, plays a significant role in the development of hypertension. The American Diabetes Association (ADA) recommends that diabetics maintain their ideal weight and exercise regularly to reduce the risk of other diseases. Previously, this type of diabetes was only observed in adults, hence the name adult-onset diabetes; however, currently there are children with type II diabetes due to obesity.
Many people suffer from diabetes but are unaware of it, do not undergo medical check-ups, and only do so when they already have another consequence of the disease.
Among the symptoms and signs of diabetes are:
  • Hyperglycemia, which is an increase in blood glucose concentrations above 140 mg/dl.
  • Glucosuria or the presence of sugar in the urine.
  • Excessive urination (polyuria). Excessive thirst due to the loss of body fluids, especially through urine (polydipsia).
  • Extreme hunger or, as some people say, a "ravenous appetite" (polyphagia).
  • Vision disorders.
  • Unexplained weight loss may occur.
  • Dry skin, among others.
GESTATIONAL DIABETES
Gestational diabetes is diabetes that appears during pregnancy. Inadequate treatment of diabetes can lead to miscarriages, premature births, fetal gigantism, and stillborn babies. When diabetes is well managed, the pregnancy progresses normally, and babies are born on time, but they are larger babies, weighing 4 kilograms or more; and there remains the possibility that both the mother and the child may develop type II diabetes later on.
WELL-MANAGED DIABETES can mean many long years of life; but it is essential that it be diagnosed in the initial stages, and that the patient does their part. It is useless for the doctor or specialist to give all the instructions if the patient continues to do and eat what they want. The person with diabetes must follow the recommended diet, exercise, maintain a healthy weight for their height, properly administer insulin or other medications, as well as nutritional supplements if necessary.
PREGNANCY
Pregnancy is a physiological condition that involves different demands on both the mother and the child. Dietary recommendations for the mother should be evaluated based on the presence of overweight or underweight, as well as in relation to weight gain throughout the pregnancy.
The mother must meet the demands generated by her changing condition due to pregnancy and satisfy the needs of the fetus. However, this does not mean she should eat for two.
It is always necessary to drink plenty of water, and pregnancy is no exception; she needs to drink at least 8 large glasses of water per day, preferably plain. Avoid sugary drinks, as these will contribute to excessive weight gain.
What should be the weight gain during pregnancy?
It is recommended that pregnant women gain between 9 and 13 kilograms throughout the pregnancy. Much of this weight will be lost during childbirth, due to the weight of the baby, placenta, and amniotic fluid expelled at birth. The rest constitutes a reserve for the mother that can be used when breastfeeding the baby.
Breastfeeding the baby helps the mother burn fat stored during pregnancy. However, the mother must be well-nourished, as any protein deficiency will affect the mother's health, since the milk she produces maintains the appropriate proportion of proteins, even if these must be obtained from maternal tissues. Therefore, an adequate diet for pregnant and lactating women is one that maintains good health for both the mother and the baby.
The most frequent complications during pregnancy when obesity is present are hypertension, as well as difficulty breathing. Therefore, it is advisable to lose weight before becoming pregnant, but if pregnancy begins with overweight, it is necessary to control it so that the weight gain is not excessive.
When gestational diabetes exists, inadequate treatment of diabetes can lead to miscarriages, premature births, fetal gigantism, and stillbirths. When diabetes is well-managed, pregnancy progresses normally, and babies are born on time, but they are generally larger babies, weighing 4 kilograms or more. Dietary treatment can ensure adequate outcomes for pregnancy and childbirth in most diabetic pregnant patients.
LACTATION
Are you in agreement with the idea of breastfeeding your baby?
Breastfeeding is considered important worldwide for the first months of a child's life, not only because it creates an intimate relationship between mother and child, but also because breast milk provides all the elements the baby needs:
  • Proteins
  • Mineral salts
  • Sugar (lactose)
  • Fat, and
  • Antibodies
which the mother transfers to her child during lactation, providing protection against viruses and bacteria from the first days of life. However, the mother must be well-nourished, as any protein insufficiency will affect her health, since the milk she produces maintains the adequate proportion of proteins, even if these have to be obtained from the mother's own tissues.
However, desire, rest, and availability to breastfeed are three essential factors for its success, and sometimes these three factors are difficult to combine with modern life, especially if the mother works and has to travel long distances. This is why many mothers prefer to bottle-feed their babies.
If you have decided and are able to breastfeed your baby, the specialist will indicate that you should consume a greater amount of vitamin A, E, thiamine, riboflavin, and folates to produce a sufficient and nutritious quantity of milk. You also need higher amounts of vitamin D, C, and niacin to ensure you replenish the vitamins you will transfer to your baby through milk. As for minerals, you require extra calcium, phosphorus, magnesium, iron, zinc, and selenium to protect your body. Breastfeeding, if you follow a balanced and adequate diet, helps the mother regain her weight in a healthy and quick manner.
CHILDREN
As babies grow, they acquire new skills and maturity influences their diet; little by little, new foods like fruits and vegetables are introduced, allowing them to experience tastes, smells, and textures they didn't know before, and they begin to learn the concepts of sweet, salty, bitter, sour, cold, hot, soft, etc.
Children's responses to food vary; some eat very well and others do not wish to try any food. It is important to note that adults' gestures of displeasure towards a food can be learned and imitated by a child, leading them to reject foods that were not initially unpleasant to them, and even foods they have never tried, all because someone made a gesture of displeasure. The same applies to table habits, such as adding salt or sugar to food before tasting it; this is one of the practices children often imitate from adults, especially if it's someone very close to them.
It is necessary that, whenever possible, the child is fed calmly, giving them the time and attention needed to enjoy this activity and not turn mealtime into an hour of tension for everyone.
Appetite varies in both children and adults; when a child is sick, convalescing, or about to get sick, their appetite decreases; emotional states can affect it in the same way, such as fear, anxiety, or sadness. Conversely, when activity increases or growth accelerates, appetite increases. It is common to find children who, from an early age, are obese and constantly want to eat without biological causes. This problem often occurs when, from a young age, children are accustomed to being rewarded, calmed, or kept busy with food; this should be avoided by trying to satisfy their needs through other means.
Remember that the environment in which the child is, and the role of the mother and family, are fundamental for the formation of appropriate eating habits.
SPORT
Sport is HEALTH!!!
Unfortunately, the Latin American population is, in general, increasingly sedentary. A healthy life depends on physical activity and good nutrition, since a sedentary lifestyle does not help with weight loss, does not help with good body oxygenation, and does not help with a better metabolism. If we combine a sedentary lifestyle with other hereditary factors such as diabetes, hypertension, or heart problems; and smoking, we can have serious problems.
There is no radical difference in dietary recommendations between a physically active person and a healthy person. But we do find differences when it comes to professional athletes, for whom studies have shown that certain nutritional recommendations improve physical performance both in competitions and during training periods.
Of course, nutrition is not everything, because even if a person is perfectly nourished, this will not make them a sports champion. But inadequate nutrition can affect the performance of a great athlete. Therefore, we can affirm that nutrition is an extremely important factor in the overall performance of an athlete, and fortunately, more and more organizations, groups, and individuals have realized the importance of nutrition.
It is necessary to maintain a balanced diet during training, but what to eat before a competition is very important, as this can affect the athlete's performance. You can try it: How about a guava smoothie before going to the gym? I assure you that you will feel it in your throat the whole time; or fried eggs with bacon before exercise? You will surely feel heavy and uncomfortable. To avoid things like this, you need to pay attention to food before a competition. If the athlete feels discomfort or uneasiness from having consumed something, their mind will be distracted and not 100% focused on the event.
Before the competition, we must ensure that the athlete:
  • Does not feel hungry before or during the event.
  • Has adequate blood sugar levels.
  • Is well hydrated.
  • If consuming food before the event, it must be easy and quick to digest.
  • Should consume foods they enjoy.
  • Should consume foods rich in carbohydrates such as pasta, cereals, bread, or crackers and fruit.
  • Should limit the consumption of foods rich in sugars, fats, and fiber, highly seasoned or spicy foods, and alcoholic beverages.
  • Should drink enough fluid before, during, and after the event.
  • At the end of the event, they should rehydrate and select foods rich in carbohydrates, especially if there is another competition the next day.
Hydration and carbohydrate intake are two very important points as the competition approaches, so it is recommended to:
  • Drink fluids as usual during the 24 hours before exercise.
  • Drink approximately ½ liter of fluids 2 hours before exercise begins to promote optimal hydration and allow enough time for the excretion of excess water.
  • During exercise, fluids should be consumed from the beginning at regular intervals to replace what is lost through sweat.
  • For exercises lasting less than one hour, only water is recommended. However, for exercises lasting more than 90 minutes, isotonic drinks are recommended.
  • Fluids ingested during a competition lasting more than 90 minutes must not only rehydrate but also replenish mineral salts and carbohydrates.
THE IMPORTANCE OF WATER
Something so common, so simple, that just by turning a tap it reaches our hands.
Water constitutes approximately two-thirds of our body's total weight, making it one of the main components of every living being. A loss of 20% of body water can mean death, and even a 10% decrease causes major disorders.
Did you know that all vital reactions take place in water? Review the history of nature; life originated there.
Surely you know that more than half of our body weight is water. If we compare the body composition of a newborn baby and an adult, the newborn has proportionally more water, since one of the processes that accompanies aging is gradual dehydration; just look at a grape turned into a raisin.
Water intervenes in multiple processes, digestion, for example, the absorption, circulation, and excretion of nutrients. It acts as a transport medium for nutrients and all substances in the body in general, and also allows the excretion of waste substances through the kidneys. It helps regulate body temperature through sweating, as well as promoting better bowel movements. In addition, it is one of the building materials that allow the growth and reproduction of the organism.
Our organism, which is very wise, sends us signals when we need something, and when we need water, we feel thirsty. If our body is poorly hydrated, meaning it does not receive enough water, it will try to conserve its loss as much as possible, and this will affect our systems; dehydration compromises our health and it is so easy to avoid, simply by drinking water. If water is not consumed, waste substances are not eliminated as they should be, we start to feel bloated due to fluid retention, and this is seen as weight gain; one liter of retained water equals 1 kilogram of additional weight.
Drink water; distribute it throughout the day to cover your needs. Generally, it is said that we need 2 liters of water a day, 8 glasses of 250 mL, but some people need more due to the amount they eliminate and depending on where they live, since in hot areas more fluid is lost through sweating.
Drink water; distribute the glasses you need to consume throughout the day; each of your cells will thank you for it.
CARBOHYDRATES
The name carbohydrates means "carbon plus water." Carbohydrates are sugars produced by plants when they are exposed to sunlight, a process known as photosynthesis.
Carbohydrates provide us with 4 kilocalories per gram.
Carbohydrates are divided into two groups:
Simple Carbohydrates
Simple carbohydrates are those composed of one or two sugar molecules.
Monosaccharides:
  • Fructose (fruit sugar)
  • Glucose
  • Galactose (milk sugar)
Disaccharides:
  • Sucrose (table sugar), formed by glucose and fructose
  • Lactose, formed by glucose and galactose
  • Maltose, formed by 2 glucose molecules
Complex Carbohydrates
Complex carbohydrates are divided into:
  • Polysaccharides, formed by more than 10 monosaccharides
  • Oligosaccharides, formed by 3 to 10 monosaccharides.
As an example of a complex carbohydrate, we have starch, found in pasta, potatoes, rice, or corn, for instance.
Dietary fiber is also a complex carbohydrate that the enzymes in our digestive system cannot break down; only some bacteria found in our intestines are capable of breaking down small amounts of it. Dietary fiber is not considered a source of energy.
PROTEINAS
Las proteínas son nutrimentos esenciales, formadas por átomos de carbono, hidrogeno, oxigeno y nitrógeno. Usted puede imaginar la estructura de las proteínas como las cuentas de un collar. Las cuentas del collar son aminoácidos, los cuales son los componentes formadores de las proteínas.
Su cuerpo esta lleno de proteínas, por ejemplo:
  • el cabello y las uñas contienen a la proteína keratina
  • el tejido muscular contiene miosina, actina y mioglobina, además de otras proteínas.
  • nuestros huesos contienen proteínas en la parte interna.
  • la sangre contiene hemoglobina, una substancia que transporta oxigeno a todo el cuerpo. Y también encontramos lipoproteínas que acarrean colesterol en el cuerpo y fuera de este.
Las proteínas son necesarias para producir nuevas células, mantener los tejidos y sintetizar nuevas proteínas. Cerca del 50% de las proteínas que consume cada dia son utilizadas para producir enzimas, las cuales tienen funciones específicas como el proceso de digestión, formación o división de moléculas para formar nuevas células y sustancias. Pero las proteínas no hacen este trabajo solas, requieren de vitaminas o minerales.
Podemos encontrar proteínas de origen animal y de origen vegetal:
Proteínas de origen animal
Se encuentran en el huevo, carnes rojas, pescado, pollo, lácteos y sus derivados como queso o yogurt.
Proteínas de origen vegetal
En granos, frutas, vegetales, leguminosas, nueces y demás semillas.
Sin embargo, las proteínas de origen vegetal se consideran proteínas incompletas por que son limitantes en algún aminoácido, es decir tienen muy poco de algún aminoácido esencial o carecen totalmente. Pero no se preocupe, si usted no come carne, pollo, pescado o leche y sus derivados usted puede tener una proteína completa combinando leguminosas con cereales enteros. Leguminosas como fríjol, haba, lentejas, soya o garbanzo y cereales como arroz, maíz o trigo, entre otros. Por lo que unas tortillas de maíz con frijoles y salsa es un alimento muy bueno.
¿Quienes necesitan proteínas extra?
Cualquier persona que necesite formar nuevos tejidos como los infantes, los cuales están en crecimiento constante, los adolescentes los cuales presentan un crecimiento acelerado en esta etapa de la vida. Las mujeres embarazadas y en periodo de lactancia.
LIPIDS (FATS)
Fats are nutrients with high energy value. Each gram from lipids provides more than double the calories provided per gram of carbohydrates or proteins, 9 calories per gram, with the exception of cholesterol, which is a fatty substance that provides neither calories nor energy. Lipids that are liquid at room temperature are known as oils, and lipids that are solid at room temperature are known as fats.
Fats are not the bad guys of the story; our body needs to consume fat. Yes, it's true, we need it to form tissues and substances like hormones. But there is fat that you can see even when it's covered by skin, like that found in a woman's chest, hips, forming saddlebags. Thanks to this fat, women's bodies have those curves that make them so attractive. It is a source of energy and also helps maintain body temperature. This visible fat is not bad as long as it is not in excess, such as the fat found around the abdomen, forming love handles, or in the double chin.
There is also fat that is not visible, such as that forming cell membranes. The brain is rich in fat; fat also helps protect organs and is a constituent element of hormones and other substances like vitamin D and bile.
Where you can find fats:
Foods contain three types of fats:
  • triglycerides
  • phospholipids
  • sterols
Triglycerides are the fats you use to form adipose tissue and are also used as an energy source. Phospholipids function to transport fat-soluble hormones and vitamins (A, D, E, and K) through the bloodstream to and from cell membranes. Sterols are fat and alcohol compounds without calories, such as vitamin D, sex hormones, and cholesterol.
If you eat chicken, you'll find a large amount of fat in the skin. In the case of fish, darker fish have more fat than lighter ones, but their skin contains a good amount of fat. Beef or pork, egg yolk, cheeses, whole milk are also good sources of fat; peanuts, sunflower or pumpkin seeds, sesame, walnuts, pistachios, almonds, and what about bacon, butter, margarines, cream, dressings, and pâtés.
How much fat to eat?
It is recommended that the caloric intake from lipids consumed in food not exceed 30%, and of this, no more than 10% should come from saturated fats.
Cholesterol
Cholesterol is a sterol that provides neither calories nor energy, but it performs very important functions within our body, such as being the basis upon which hormones like estrogens and testosterone are formed, in addition to vitamins; it protects the integrity of cell membranes, and helps the nervous system send messages. Our body produces cholesterol, enough for us to carry out our functions, but if you consume it through food, you should not consume more than 300 milligrams of cholesterol per day.
When our body functions properly, when we consume cholesterol through food, our body produces less. However, there are people whose bodies continue to produce cholesterol even if they consume it through their diet, and this excess is what accumulates in the arteries, which can cause serious damage, such as blockages. Therefore, the recommendation is "do not overeat."
FAT-SOLUBLE VITAMINS
VITAMIN A
Also known as retinol. It is involved in the formation of the mucous membrane lining the intestines and aids in night vision.
Its deficiency affects vision (night blindness), skin, and the immune system. You can find it in yellow and orange vegetables such as carrots, dairy products, and animal fats like egg yolk.
VITAMIN D
Known as calciferol. Its function is the absorption and utilization of calcium and phosphorus, which helps in bone development and, with an adequate diet, helps prevent osteoporosis. Its deficiency causes rickets. You can find it simply by going out in the sun, as the sun is its main source, but it is also found in egg yolk, fish liver oils, as well as whole milk and butter.
VITAMIN E
Known as tocopherol. Its function is to protect blood vessels, cells, and tissues, and it also protects sexual and reproductive organs. It acts as an antioxidant, preventing degenerative diseases in the respiratory and cardiovascular systems. Deficiency can present as anemia. You can find it in vegetable oils, nuts, and whole grains, as well as in green leafy vegetables.
VITAMIN K
It is important for blood clotting, so a deficiency of this vitamin would affect blood coagulation. You can find it in yogurts, green leafy vegetables, and it is also produced by your bacterial flora.
WATER-SOLUBLE VITAMINS
(Soluble in water)
B COMPLEX
Plays a fundamental role for the Central Nervous System, such that low levels in the body lead to a dysfunctional physical reaction to stress. This complex is known as the anti-stress vitamin.
VITAMIN B1
Known as Thiamine. It is involved in carbohydrate metabolism, in the regulation of nervous and cardiac functions. The deficiency of this vitamin is known as Beriberi, a disease characterized by muscle weakness, poor coordination, and heart failure. This vitamin can be found in rice husks, wheat, and oats, in vegetables and legumes, in organ meats, and in seeds and nuts.
VITAMIN B2
Known as Riboflavin. It is involved in energy production from food, helps maintain healthy skin, hair, and nails. Its deficiency causes fatigue, chapped and dry skin at the corners of the mouth. This vitamin can be found in dairy products, liver, eggs, cereals, legumes, yeast, and vegetables.
VITAMIN B3
Known as Niacin or Nicotinamide. It is involved in sugar metabolism, helps reduce allergic reactions, and participates in oxidation-reduction reactions in cellular respiration. Its deficiency is known as pellagra, a disease characterized by diarrhea, dermatitis, and mental disorders (dementia). This vitamin can be found in peanuts, organ meats, chicken, fish, legumes, avocado, and whole grains. Its toxicity is rare but could irritate the liver.
VITAMIN B5
Known as pantothenic acid. It is involved in the metabolism of fats and carbohydrates to produce energy. Deficiency of this vitamin causes fatigue, problems with sugar metabolism, and loss of coordination. We can find this vitamin in most foods such as dairy products, liver, eggs, cereals, legumes, fish, potatoes, avocados; and it is also produced by intestinal bacteria.
VITAMIN B6
Known as pyridoxine. It is involved in the production of energy from consumed foods, in the metabolism of amino acids, and in nerve health. Its deficiency can cause skin alterations and fatigue, as well as the presence of seizures. We can find this vitamin in whole wheat, organ meats, meats, and vegetables.
VITAMIN B12
Known as cobalamin. It is involved in the metabolism of nucleic acids, in the formation of nerve sheaths, in growth, in the production of red blood cells, and in the sensation of hunger. Its deficiency causes pernicious anemia, neurological disorders, and low red blood cell levels. We can find this vitamin in animal-derived foods such as eggs, fish, red meat, and dairy products; in fermented soy, and also in our intestinal bacteria.
BIOTIN
Involved in the synthesis of fatty acids and the metabolism of amino acids. This vitamin can be found in meats, vegetables and legumes, in yogurts and fermented foods, as well as in intestinal bacteria.
FOLIC ACID
Involved in the formation of red blood cells, in the metabolism of proteins, amino acids, and nucleic acids. Its deficiency causes neurological birth defects in babies of mothers deficient in this vitamin; anemia and diarrhea. This vitamin can be found in yeast, green leafy vegetables, broccoli, corn, legumes, whole grains, and wheat germ.
VITAMIN C
Known as ascorbic acid. It is involved in the formation of teeth, bones, and connective tissue of blood vessels, helps protect cell membranes, acts as an antioxidant, and promotes the activation of the immune system. Its deficiency causes scurvy, a disease characterized by hemorrhages and tooth loss. This vitamin can be found in guavas, citrus fruits, chilies, tomatoes, strawberries, and other fruits.
MINERALS
CALCIUM
The main functions of calcium are the formation of bones and teeth, it intervenes in blood clotting, and in the transmission of nerve impulses. Deficiency of this mineral causes rickets and osteoporosis. We can find this mineral mainly in milk and its derived products.
CHLORINE
Chlorine participates in the regulation of fluids between cells or layers of cells. Its deficiency causes an acid-base imbalance in body fluids. We can find this mineral in foods containing salt, some vegetables, and fruits.
MAGNESIUM
It intervenes in enzyme activation and protein synthesis. Its deficiency affects growth and can cause seizures. An inadequate level of magnesium in the body causes problems with bowel movement. We can find this mineral in foods such as cereals and green leafy vegetables.
PHOSPHORUS
It intervenes in the formation of bones and teeth. Its deficiency causes weakness and calcium loss. If you consume milk, cheese, yogurt, fish, poultry, meat, or cereals, you will have consumed phosphorus.
POTASSIUM
It intervenes in maintaining fluid balance and in the transmission of nerve impulses. Its deficiency causes muscle cramps, loss of appetite, and an irregular heart rhythm. We can find this mineral mainly in bananas, oranges, tomatoes, potatoes, and other vegetables.
SULFUR
It aids in liver function and in maintaining acid-base balance. We can find this mineral in fish, poultry, and meats.
COPPER
It intervenes in the formation of red blood cells. Its deficiency causes anemia and affects the development of bones and nervous tissues. We can find this mineral in drinking water and meat.
CHROMIUM
This trace mineral intervenes in glucose metabolism. We can find this mineral in legumes, cereals, offal, fats, vegetable oils, meats, and cereals.
FLUORINE
It helps maintain bone structure and resistance to dental cavities (as long as it is not consumed in excess). Its deficiency causes dental cavities and osteoporosis. We can find this mineral in seafood, tea, and drinking water.
IRON
Its function is the formation of hemoglobin. Its deficiency causes anemia. We can find this mineral in lean meats, offal, green leafy vegetables, beets, and legumes.
SELENIUM
It intervenes in preventing the breakdown of fats and other chemicals in the body. Its deficiency causes anemia. We can find this mineral in seafood, meats, and cereals.
SODIUM
It intervenes in maintaining acid-base balance, as well as maintaining the body's water level and nerve functions. Deficiency causes muscle cramps and loss of appetite. Table salt is a very good source.
IODINE
It intervenes in the synthesis of thyroid hormones. Its deficiency causes goiter, a disease characterized by inflammation of the thyroid gland. We can find this mineral in marine fish, seafood, vegetables, and iodized salt.
ZINC
It plays a very important role in growth and development, as well as in the immune system. Its deficiency affects growth, delays wound healing, and causes atrophy of the sexual glands. We can find it in oysters, eggs, lean meats, whole grains, legumes, seafood, nuts, and seeds such as sunflower and pumpkin seeds.
Only some of the functions of each micronutrient are mentioned.
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