2023-12-02 09:05:01
By the Lic. in Nutrition, Delfina Pintos.- The best option to have a healthy weight is to achieve a balance between the calories ingested and those expended through daily physical activity. This is called energy balance, which can be positive (when more calories are ingested than those expended), negative (when fewer calories are ingested than those expended) or neutral (when the same calories are consumed as expended). throughout the day).
To have a good energy balance you have to burn calories, but maintaining the principles of proper nutrition and increasing physical activity to achieve a healthy lifestyle.
Dancing as a physical activity To dance, there is no age and it provides multiple benefits for the respiratory and vascular system; It also corrects posture, strengthens muscles, enhances coordination, appearance or image, improves mood, among others.
Opening up to dance is introducing yourself to experience life in a full and vital way. Every woman and man should allow themselves, beyond their conditions, to release their “inner dancer” and know the joy of living through dance. Dancing like this becomes the most powerful and efficient medicine to heal and revitalize yourself in all aspects.
Energy expenditure in dancing
The number of calories burned in an hour of dancing varies from person to person depending on age, height, weight, intensity and of course, diet.
Food is key
Although dancing uses energy and burns calories, to achieve a negative energy balance you must eat accordingly.
Food is the body’s source of energy.
If you do not maintain a balanced diet, you will hardly have the energy necessary to carry out any type of daily activity. For its part, the body’s fuel before training and post training, for recovery, is carbohydrates. When choosing them, you should opt for those of natural origin and rich in fiber such as whole grains, legumes and starchy vegetables. The nutrient that will be responsible for regenerating tissues and, therefore, increasing resistance during activity, are proteins, the most complete source of which are eggs, low-fat dairy products and lean meats.
Therefore, it is essential that both nutrients are included in pre- and post-exercise meals for better performance, resistance and muscle regeneration.
Examples of breakfasts
Whether you eat breakfast before or following training, it is essential to incorporate proteins and carbohydrates to increase energy and resistance levels when consumed prior to exercise, as well as to replenish deposits and collaborate in tissue repair when consumed. post exercise. In this first meal of the day, the most important thing is to achieve combinations that keep insulin at bay to use fat as a source of energy. To do this, it is suggested to avoid the consumption of rapidly absorbed carbohydrates such as sugars (honey, homemade jams, mascabo sugar) and white flours (white bread, water crackers, corn flakes, etc.).
Some examples of breakfast can be:
Coffee + nuts (Healthy fats and proteins – satiety, resistance) + fruit (quick energy and fiber).
Coffee (caffeine, energizing) + whole wheat bread (low glycemic index carbohydrate
– long-term fuel) with cheese or egg (protein necessary to stop the rapid absorption of carbohydrates and generate resistance) and fruit (fiber).
Pancake (egg, healthy flour, fruit).
Example of snacks
In the followingnoon, a drop in serotonin (commonly known as the “happiness hormone”) naturally occurs. The precursor of serotonin is tryptophan, an amino acid present in the carbohydrate source foods mentioned above. Due to the decrease in this hormone, it is common to feel a greater desire for sweet foods in the followingnoon, so some healthy suggestions to provide this amino acid and calm this need may be:
Yogurt (protein) + granola (oats, dried fruits, seeds or nuts, Stevia or mascabo or honey).
Pancake (healthy flour*, egg, futas, coconut, Stevia or mascabo or honey -carbohydrate + protein-).
Smoothie (water or milk + fruit) + homemade cookies (healthy flour, egg, seeds,
Stevia or honey or mascabo or dates -carbohydrates + proteins + healthy fats).
Infusion + homemade pudding (healthy flour, fruit, egg, Stevia or honey or mascabo or dates – carbohydrate + protein).
*Types of healthy flours: whole wheat flour, brown rice flour, legume flour, nut flour.
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