UNIVERSIDAD ADVENTISTA DE BOLIVIA FACULTAD DE SALUD
ALIMENTACION SALUDABLE
Monografía Presentada como requisito para la aprobación de la materia Estadística y Bioestadística.
Docente Lic. Sandro Mita
Por: Salgado Salgado Ximena Alarcon lique Hubert Michael Cochabamba/Bolivia 2018 1
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DEDICATORIA Dedicado
con
mucho
amor
a
nuestros padres que siempre que siempre
estuvieron dándonos el
apoyo moral, y económico. Y a los estudiantes
de
la
universidad
adventista que ellos puedan tener una buena alimentación saludable y
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AGRADECIMIENTO Agradecemos a Dios por poner las ideas en nosotros para poder realizar este trabajo, a mi docente Lic. Sandro Mita por asesorarme y ayudarme a realizar este trabajo de investigación.
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ÍNDICE INTRODUCCION…………………………………………………………………...pag 5 OBJETIVOS………………………………………………………………………….pag 6
1. OJETIVOS GENERAL…………………………… ……………………………………………………...pa ………………………...pag g6 2. OBJETIVOS ESPECIFICOS………………………………………………..pag 6 JUSTIFICACION…………………………………………………………………….pag 7
MARCO TEORICO…………………………………………………………………..pag 7 1. DEFINICION………………………………………………………………….pag 7 2. GRUPOS DE ALIMENTOS………………………………………………….pag 7 3. GRANOS INTEGRALES ……………………………………………………pag 8 4. CARNES Y FRIJOLES……………………………………………………….pag 9 5. GRASAS Y ACEITES………………………………………………………...pag pag 9 6. CÓMO DISEÑAR UN PLAN DE ALIMENTACIÓN SALUDABLE…....pag 11 7. ANALIZA TU DIETA……………………………………………………….pag 12 8. TABLAS DEL ESTUDIOS 1.
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TABLA 11
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CONCLUSION……………………………………………………………………....pag 13 BIBLIOGRAFIA…………………………………………………………………… ..pag 14 ANEXOS……………………………………………………………………………...pag 15
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PROLOGO Debido a la poca importancia hoy en día en nuestra sociedad con necesidades cada vez mas especificas, rápida y vida ajetreada ajetreada hace que diferentes hábitos en nuestro nuestro diario vivir sean alterados para poder satisfacer un estilo de vida cada vez más ocupado y de poca tiempo para preocuparse de una dieta saludable, un buen sueno, y de la actividad física. Nos vemos obligados a tener que consumir opciones en la alimentación que no son muy recomendables para nuestra salud hoy en día las principales razones de muerte son problemas con el corazón o la diabetes estos debido a una mala nutrición en las perzonas de a pie que están poco informadas o desconocen de los problemas y complicaciones que pueden llevar una mala dieta. En Bolivia las principales enfermedades en adultos están relacionados al sistema digestivo como la diabetes mellitus, infecciones y obesidad. esto también afecta a otros sistemas a la larga como el sistema circulatorio, nervioso, renal y otros. La población Boliviana está optando por tener un adieta en frituras y productos azucarados que son fácil de consumir para las en la paz, cochabambina y santa cruz el negocio de las comidas se ha centrado en la comida rápida y poco a poco se ha vuelto un habito para los bolivianos esto hace reduce la calidad de vida y su esperanza de vida a solo 68 anos esto se ha convertido en un problema social que debe ser tomada mas en cerio para poder contrarrestar este mal y como nutricionistas recomendar y incentivar a la población por productos y alimentos más saludables. en países vecinos en índice de diabetes, obesidad y desnutrición son los problemas sociales más grandes a los que se afrontan Bolivia por su parte la población de diabéticos, obesos y desnutrición aumenta día a día y es momento de hacer estudios en la población boliviana por nuestra parte quisimos hacer un estudio en la universidad la cual consistía en una encuesta a 30 personas de diferentes facultades para poder determinar el estado de salud de los universitarios ya que estamos observando obesidad y malos hábitos alimenticios como frituras que se venden cerca de la Universidad pero también una conciencia de algunos jóvenes, de optar por una nutrición más saludable debido a las creencias religiosas esto es muy bueno para los estudiantes de la universidad que ayudara a yudara en su rendimiento académico a tener un mejor estilo de vida que sean saldables.
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INTRODUCCIÓN Alimentarse bien es imprescindible para la vida diaria. La cantidad de proteínas, grasas, azúcares y otros nutrientes es básica para que nuestro cuerpo funcione correctamente por eso es muy importante hablar sobre la nutrición y su clasificación ya que esto nos ayudará, a proporcionar a nuestro cuerpo alimentos e ingerirlos, porque cada una de las personas son los encargados de modificar o destruir a los organi smos La calidad de la alimentación depende mucho de dos factores que son lo económico y lo cultural, por eso en la actualidad hay personas que están al borde de la muerte por haber consumido alimentos no beneficiosos a su salud por no tener una buena situación económica. También es importante conocer la diferencia entre alimentación y nutrición son términos que nos ayudarán a que las personas se informen bien sobre el tema, ya que pensamos que es lo mismo pero la verdad no. En la actualidad muchos de nosotros los jóvenes pensamos que la alimentación es una pasada de tiempo, que qu e nos engorda y por estos motivos nos psicosiamos en hacer h acer dietas, o en rebajar de peso, y por esto disminuye nuestra autoestima. La alimentación es lo importante de nuestra vida, pues nos mantiene activos y con energía, es por esta razón que tenemos que cuidar todo lo que ingerimos para que no nos haga daño, es por este motivo que en el presente trabajo que pongo a consideración vamos a saber si
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OBJETIVOS: OBJETIVO GENERAL: Dar a conocer
la Importancia de una alimentación saludable a los estudiantes de la
Universidad Adventista de Bolivia
OBJETIVO ESPECÍFICOS:
Conocer los principales hábitos alimenticios a través de una encuesta
Diagnosticar las causas que influyen en una alimentación sana.
Analizar las consecuencias de una mala alimentación en los estudiantes
Dar a conocer como programar una dieta dieta saludable
JUSTIFICACION: Al tener una alimentación saludable los beneficios te ayuda a mantener tu sistema inmune, por lo que estarás evitando gripes, resfriados o cualquier otra enfermedad viral que pueda afectar tu cuerpo, te brinda una mejor calidad de vida, te da energía, te ayuda a vivir más años, y a no subir de peso. Así como es de suma importancia cubrir los requerimientos de energía y nutrimentos, es indispensable que su fuente sea adecuada y que el consumo no sea ni deficiente ni excesivo, es decir, tiene que haber un equilibrio. En muchas ocasiones por falta de información los padres de familia acostumbran a dar
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MARCO TEÓRICO ALIMENTACIÓN SALUDABLE SALUDABLE DEFINCIÓN
Una alimentación saludable consiste en ingerir una variedad de alimentos que te brinden los nutrientes que necesitas para mantenerte sana, sentirte bien y tener energía. Estos nutrientes incluyen las proteínas, los carbohidratos, las grasas, el agua, las vitaminas y los minerales. La nutrición es importante para todos. Combinada con la actividad física y un peso saludable, la buena alimentación es una forma excelente de ayudar a tu cuerpo a mantenerse fuerte y saludable. Si tienes antecedentes de cáncer de mama o estás en tratamiento, la buena alimentación es especialmente importante para ti. Lo que comes puede influir en tu sistema inmunitario, tu estado de ánimo y tu nivel de energía. Ningún alimento o dieta puede impedir la aparición del cáncer de mama. Si bien los investigadores aún están estudiando los efectos de comer alimentos no saludables (en inglés) en el riesgo de tener cáncer de mama y su recurrencia, lo que sí sabemos es que el sobrepeso (en inglés) es un factor de riesgo, tanto de la primera aparición del cáncer de mama como de su recurrencia. En esta sección puedes aprender a comer de una forma que mantenga tu cuerpo lo más sano posible. Lee la información sobre los grupos de alimentos, los nutrientes, cómo crear un plan de alimentación saludable, cómo calcular las porciones y cómo disfrutar de los alimentos sin
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Frutas y verduras Tanto los expertos en cáncer como los nutricionistas diplomados recomiendan una dieta rica en frutas y verduras. La Sociedad Americana Contra el Cáncer y el American
Institutefor Cancer Research (Instituto Americano de Investigación sobre el Cáncer) recomiendan ingerir cinco o más porciones de distintas verduras y frutas por día para asegurarse de que el riesgo de tener cáncer sea lo más bajo posible. Las Guías Alimenticias para Estadounidenses de 2005 del Departamento de Agricultura de los Estados Unidos recomiendan nueve porciones de frutas y verduras por día. Esto parece mucho, pero en realidad son solo alrededor de 2 tazas de fruta y 2 1/2 tazas de verduras. Los expertos en nutrición afirman que la variedad es fundamental, porque las distintas frutas y verduras tienen diferentes nutrientes. Además, si comes demasiado de una sola cosa, es posible que te aburras. Una forma de comer frutas y verduras variadas es consumir alimentos de todos los colores del arcoíris. El verde es el brócoli. El rojo es el pimiento. El amarillo es la banana. El violeta es la berenjena. El anaranjado es la naranja. O bien, intenta consumir verduras de color verde oscuro (por ejemplo, espinaca, acelga o col rizada) en una comida, y verduras de color naranja (zanahorias, batatas o calabaza) en la siguiente. Come una manzana con el cereal del desayuno y un melocotón con el almuerzo. Las frambuesas y las moras heladas son un postre delicioso. ¡Sé creativa!
GRANOS INTEGRALES Las guías del USDA recomiendan consumir 3 onzas o más de granos integrales por po r día. Los
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Para que se lo considere rico en granos integrales, el pan debe tener entre 2 y 3 gramos de fibra por rebanada y los cereales deben tener, al menos, 6 gramos o más de fibra por porción. Algunos ejemplos son el cereal Multi-Bran Chex de General Mills (7 g de fibra por porción) y el cereal Flax and FiberCrunch de Back toNature (9 g de fibra por porción).
CARNES Y FRIJOLES La carne es una buena fuente de proteínas y ácidos grasos, que son necesarios para tener energía y salud. Las carnes rojas también contienen hierro, que es especialmente importante para las mujeres. Sin embargo, la carne también tiene gran cantidad de grasas saturadas y colesterol, y un estudio realizado en 2006 determinó que consumir más de 1 1/2 porción de carne roja por día puede aumentar el riesgo de tener cáncer de mama. Las guías del USDA recomiendan 5 1/2 onzas de carne (cuya definición abarca al pollo y al pescado) por día o sustitutos de la carne (productos de proteínas vegetales) o frijoles, si prefieres no comer carne. Si comes carne, aves de corral o pescado, trata de elegir cortes magros y opta por el pollo o el pescado la mayoría de las veces. vec es. Si no comes carne, es posible que debas agregar nueces, semillas o frijoles a tu dieta para asegurarte de o btener suficiente hierro y proteínas. Los huevos también entran en esta categoría. Un huevo equivale a una porción de carne de 1 onza.
GRASAS Y ACEITES Necesitas un poco de grasa en tu dieta, pero no mucha. Las guías del USDA recomiendan obtener no más del 35 % de las calorías diarias a través de las grasas.
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Las grasas mono insaturadas y poli insaturadas son las grasas "buenas" que ayudan a reducir el valor de colesterol LDL. Estos tipos de grasas se encuentran en el pescado, en los alimentos vegetales, como verduras, nueces y granos, y en los aceites elaborados con estas nueces y granos (de canola, maíz, soja). Los esguinces de segundo y tercer grado son más complicados, pues suelen afectar a más estructuras. Por un lado se afectan los ligamentos laterales: primero y el que más el peroneoastragalino anterior, luego el peroneocalcáneo y finalmente el peroneoastragalino posterior. En ocasiones también se afecta el ligamento tibioperoneo anterior. El mecanismo inversor también provoca estiramientos en otras estructuras. Así, el tendón del peroneo corto puede distenderse e incluso provocar un arrancamiento de la apófisis del quinto metatarsiano (fractura de Jones*) que requerirá cirugía y un período de reposo sin carga muy largo. El músculo peroneo anterior puede sufrir micro desgarros al igual que el extensor corto plantar o pedio.
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peroneo anterior en el tercio anterior e inferior del peroné y el ligamento tibio peroneo anterior por fuera del pilón tibial, que deben incluirse en las medidas terapéuticas.
CÓMO DISEÑAR UN PLAN DE ALIMENTACIÓN SALUDABLE
Llenar la mitad del plato con verduras v erduras y frutas
Llenar un cuarto del plato con granos, la mitad de ellos integrales
Llenar un cuarto del plato con proteínas magras, sin olvidarse de variar las fuentes de proteínas y de consumir pescado dos veces por semana
Reducir el consumo de alimentos con mucha azúcar, sal y grasa agregada
Para tener una dieta balanceada y saludable, debes consumir una variedad de alimentos ricos en nutrientes. Lo mejor es elegir los alimentos que tengan más nutrientes de cada grupo de alimentos cada día, es decir, los que están repletos de vitaminas, minerales, fibra y otros nutrientes, y que tengan pocos carbohidratos refinados, como azúcar y harina blanca. Elige alimentos como verduras, frutas, granos integrales, y carne y pescado magros. También puedes optar por las
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Además, contar las calorías es solamente una forma de bajar de peso. Debido a que la hormona insulina desempeña un papel fundamental en la forma en que el cuerpo utiliza y almacena la grasa, algunos investigadores sugieren que comer alimentos que mantengan los valores de insulina estables durante todo el día (carne y pescados magros, aves de corral, verduras y frutas, en lugar de alimentos como azúcar, dulces, pan blanco y galletas de sal) puede ayudar a mantener un peso saludable.
ANALIZA TU DIETA Es recomendable que hagas más para diseñar una dieta que cumpla con tus objetivos particulares. Si no puedes consultar con sultar directamente a un nutricionista diplomado, tienes otras opciones. Existen programas informáticos y herramientas en línea que pueden ayudarte a analizar en profundidad lo que comes. Estos programas y herramientas van más allá de determinar si obtienes la cantidad suficiente de un nutriente específico. Algunos de ellos pueden incluso ofrecer recomendaciones sobre la cantidad de alimentos específicos que debes comer por día y hacer un seguimiento de tus hábitos de alimentación y consumo de nutrientes a lo largo del tiempo.
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GENERO DE LOS ESTUDIANTES ENCUESTADOS TABLA NUMERO N-1
Variable F Fa P Varones 14 14 0.5 Mujeres 14 28 0.5 Total 28 1 Fuente: Encuesta aplicada en mayo del 2018
Pa 0.5 1
P 50 50
grafico N-2 genero de los estudiates
mujeres
varones
Pa% 50 50 100
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SEMESTRES DE ESTUDIANTES ENCUESTADOS DE LAS DIFERENTES FACULTADES TABLA N-2 SEMESTRES Primero Tercero Quinto Séptimo
F 13 8 3 4 28 Fuente: Encuesta aplicada en mayo del 2018
P 0,46 0,28 0,10 0,14 1
P% 46.4 28.5 10.71 14.28
Ventas
7mo semestre 5to semestre
1er semetre
P(360) 167.13 102.82 38.5 51.4 360
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REALIZA LAS 4 COMIDAS BASICAS TABLA N-3 VARIABLE SIEMPRE A VESES NUNCA 80 70 60
F 6 19 3 28
P 0.21 0.67 0.10 1
P% 21 67 10 100
Pa% 21,5 88,5 10,5
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CONSUME VEGETALES CRUDOS TODOS LOS DIAS TABLA N-5 VARIABLE Si No Total
F 11 17 28
P 0.39 0.60 1
Pa 0.39 1
P% 39% 60,9% 100%
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CONSUME FRUTAS A DIARIO N- 6 Variable Si No total
F 14 14 28
Fa 14 28
P 0.5 0.5 1
Pa 0.5 1
Ventas
P% 50 50 100
Pa% 50 100
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CUAL ES SU BEBIDA PREFERIDA TABLA N-7 Bebidas F Fa Agua natural 14 14 Refrescos 3 17 Jugos 9 26 Gaseosas 2 28 total 28 Fuente: Encuesta aplicada en mayo del 2018
P 0.5 0.1 0.3 0.07 1
Pa 0.5 0,6 0.9 1
poligono de frecuencias
P% 50 10.7 32.1 7.1 100
PA% 50 60.7 92.8 100
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CONSUME COMIDA RAPIDA COMO POLLO PAPAS FRITAS Y HAMBURGESAS N-8 VARIABLE
F
Fa
P
Pa
P%
Pa%
Siempre
1
1
0.03
0.03
3
3
A veces
27
28
0.96
1
96,42
100
Nunca total
28
1
100
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CUAL ES SU CONSUMO DE GASEOSEOSAS N-9 VARIABLE
F
Fa
P
Pa
P%
Pa%
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CON QUE FRECUENCIA REALIZA ACTIVIDAD FISICA N-10 VARIABLE
F
fa
P
pa
P%
Pa%
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CONOCES EL VALOR NUTRICIONAL DE LOS PRODUCCTOS QUE CONSUMES N-11 VARIABLE
F
fa
P
pa
P%
Pa%
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CUANTAS VESES COMO AL DIA N-12 VARIABLE
F
Fa
P
Pa
P%
Pa%
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CUANTAS VECES COMO CARNE AL DIA N-13 VARIABLE
F
Fa
P
Pa
P%
Pa%
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