Alimentación de los estudiantes

Un desayuno sano es fundamental.

Los hallazgos más fiables de hoy en día indican que lo que ingerimos en el desayuno influye en los procesos ligados a la formación y la recuperación de recuerdos, así como en la gestión de información compleja.

Los científicos que se dedican a investigar sobre temas relacionados con la infancia han puesto de manifiesto que los niños que se saltan la primera comida del día cometen más errores en los ejercicios de resolución de problemas, que los que se toman su tiempo para desayunar. También han demostrado que los jóvenes que no desayunan obtienen peores resultados en las pruebas académicas que quienes comen algo antes de examinarse.

Parece ser que los efectos beneficiosos del desayuno se deben a que incrementa el índice de glucosa en la sangre, que a su vez activa un transmisor cerebral denominado acetilcolina. Los investigadores que trabajan en esta área, como el Profesor David Benton de la Universidad de Gales, consideran que este neurotransmisor está relacionado con la memoria, pues está demostrado que las sustancias que frenan su producción reducen, en particular, la capacidad de recordar nueva información.

Para producir acetilcolina, se requiere vitamina B1; por tanto, asegurándonos de que la dieta contiene un gran aporte de este nutriente, podemos contribuir a optimizar la actividad mental durante toda la mañana. Entre los alimentos a base de cereales que contienen vitamina B1, cabe mencionar el pan integral o enriquecido y los cereales enriquecidos.

Nuestra facultad de reflexionar con claridad no depende únicamente de la calidad de las últimas comidas ingeridas. La capacidad intelectual también se ve afectada a largo plazo por la calidad nutritiva de la dieta en general. Si no se ingiere, por ejemplo, suficiente hierro durante demasiado tiempo, tanto la capacidad de concentración como el coeficiente intelectual podrían disminuir.

Está comprobado que la insuficiencia de hierro tiene efectos negativos sobre la memoria en adultos y niños, y que en los más pequeños y los bebés crea trastornos en el aprendizaje y la atención (encontrará más información en Food Today 16).

Mientras que las mujeres son más propensas a la deficiencia de hierro, la carencia de otro micronutriente, el yodo, afecta a ambos sexos. Cuando su nivel es insuficiente, repercute en particular en la capacidad de iniciativa y la toma de decisiones, y aunque este problema sólo se da en ciertas regiones europeas y en los países en vías de desarrollo, es bueno consumir sal yodada, pescado, marisco, carne, leche y huevos para mantener siempre el aporte necesario.

Así como la carencia de ciertos elementos en la dieta puede producir el deterioro de la actividad mental, una buena combinación de otros contribuye a activar rápidamente el cerebro. La cafeína, por ejemplo, que tiene un suave efecto estimulante, actúa sobre el sistema nervioso central y nos mantiene alerta. Ciertos experimentos indican que la cafeína es capaz de acelerar en un diez por ciento el procesamiento rápido de información en el cerebro, y que tomar un café después de la comida ayuda a contrarrestar la habitual somnolencia tras llenar el estómago y a mantener la concentración.

Lo importante no es lo que se bebe, sino beber en cantidad suficiente. Una ínfima reducción de la hidratación puede afectar a la capacidad intelectual. Recuerde que cuando siente sed, ya está deshidratado, así que no deje de hacer regularmente pausas durante el día para beber, de modo que el cerebro se mantenga siempre despejado.

Fuente: El Consejo Europeo de Información sobre la Alimentación

THE SECRETS OF THE MEDITERRANIAN DIET

A recent study has once again confirmed that people who closely follow ‘the Mediterranean Diet’ live longer than other Europeans. So the question is to know what exactly is the Mediterranean diet and how does it exert this spectacular effect.

The Mediterranean diet is not a specific diet plan or diet program but a collection of eating habits that are traditionally followed by the people of the Mediterranean region. There are at least 16 countries bordering the Mediterranean Sea and food habits vary between these countries according to culture, ethnic background and religion.

But there are a number of characteristics common to them all:

A high consumption of fruits, vegetables, potatoes, beans, nuts, seeds, bread and other cereals

Olive oil used for cooking and dressings

Moderate amounts of fish but little meat

Low to moderate amounts of full fat cheese and yogurt

Moderate consumption of wine, usually with meals

Reliance on local, seasonal, fresh produce

An active lifestyle

Protection from chronic diseases

In a recent study the diets of more than 22,000 people living in Greece were ranked according to how closely they adhered to the traditional Greek style Mediterranean diet. During the 4 years of the study, it was found that the closer people followed the traditional diet the less likely they were to die from either heart disease or cancer, with slightly greater protection against heart disease than cancer.

Overall, people following the Mediterranean diet most closely were 25% less likely to die during the study period than those who did not, suggesting that those closely following the Mediterranean diet end up dying later than those who do not.

The secret ingredients

Since mortality statistics first identified that Mediterranean populations were living longer than other Europeans, scientists have been trying to deduce which components of the Mediterranean diet are responsible for its considerable benefits. Here are some of the candidates so far...

Olive oil

Olive oil is first choice for investigation as it is used almost exclusively in Mediterranean cooking instead of butter, margarine and other fats. Olive oil is a rich source of monounsaturated fat, which is protective against heart disease, possibly because it displaces saturated fat from the diet. Olive oil is also a source of antioxidants including vitamin E. But it is important to remember that olive oil is used to prepare vegetable dishes, tomato sauces, salads and to fry fish.

Fruit and vegetables

A high intake of fresh fruit and vegetables has been shown to be protective against both heart disease and cancer; probably because of the antioxidants they contain. Tomatoes have come under particular scrutiny because they feature so heavily in Mediterranean food. Tomatoes are indeed a major source of antioxidants and heat processing such as cooking, as in the preparation of tomato sauces is recommended as it increases the availability of lycopene, one of the main antioxidants in tomatoes.

Oily fish

It has also been suggested that fish, in particular oily fish such as sardines, have important health benefits. Oily fish are a source of omega-3 polyunsaturated fats and the complex long chain derivatives of these fats appear to be particularly beneficial to heart health because of their anti-inflammatory and vasodilatory properties, which keeps blood flowing smoothly.

Wine in moderation

Throughout the Mediterranean wine is drunk in moderation and usually taken with meals. For men moderation is two glasses per day, for women one glass per day.

Wine, especially red wine, contains a vast array of plant compounds with health-promoting qualities called phytonutrients. Among them, polyphenols, which are powerful antioxidants, protect against LDL oxidation and other pathologic sequelae of the oxidative process. Other phytonutrients play a role in the inhibition of platelet aggregation, vasodilation,etc.

Combined effect
In the Greek study individual components or food groups of the Mediterranean diet did not provide any significant protection. In practice it is likely that a combination of all the different ingredients of the diet make it so healthy. Not only that but other factors such as a more relaxed attitude to eating, plenty of sunshine and more physical activity are likely to be contributing to the overall healthy lifestyle in this region.

Times are changing

But times are changing and nowadays fewer people have the lifestyle to follow the traditional diet. Professor Lluis Serra, President of The Foundation for the Advancement of the Mediterranean Diet believes this is both an opportunity and a threat. ‘Sociological changes mean that people are less likely to spend time in the kitchen preparing food, but at the same time it is a great opportunity for catering outlets and restaurants, especially as Mediterranean people now know that their traditional fare is very healthy’ he said.

http://www.eufic.org/article/es/salud-estilo-de-vida/comida-sana/artid/dieta-mediterranea/