tag:blogger.com,1999:blog-6048986375102165972024-03-12T18:15:14.759-07:00Bien ComerTemas relacionados con nutrición, de fácil digestión.Ferrnandahttp://www.blogger.com/profile/16697669610945014611noreply@blogger.comBlogger160125tag:blogger.com,1999:blog-604898637510216597.post-42150517943768813882016-03-10T11:11:00.001-08:002016-03-10T11:14:51.859-08:00Nos mudamos<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-size: large;">Desde noviembre de 2015 estaré publicando en <a href="http://www.biencomer.com.mx/"><span style="color: blue;">www.biencomer.com.mx</span></a></span><br />
<br />
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<br />
Saludos<br />
FA</div>
Ferrnandahttp://www.blogger.com/profile/16697669610945014611noreply@blogger.com0tag:blogger.com,1999:blog-604898637510216597.post-44293761907645071772015-10-07T11:04:00.000-07:002015-10-07T11:04:40.988-07:00¿Cómo influye el estrés en el peso?<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="MsoNormal" style="text-align: justify;">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga_dohaCKua_VSGseWg-ApxiZ3MPTTotM1XYJXCNUXMTwEE3pEoACvygCV9HnuG27w55SDoXAOpRKLpCFkkRNmKe4z1d1SpWc5rKCdRZQp_FrQNvhiEx1ylawP_2hjpJeFEeQ3jutppDx0/s1600/FT_033_03.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga_dohaCKua_VSGseWg-ApxiZ3MPTTotM1XYJXCNUXMTwEE3pEoACvygCV9HnuG27w55SDoXAOpRKLpCFkkRNmKe4z1d1SpWc5rKCdRZQp_FrQNvhiEx1ylawP_2hjpJeFEeQ3jutppDx0/s1600/FT_033_03.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Foto: EUFIC</td></tr>
</tbody></table>
<span style="font-family: inherit;">Jeny,
una querida terapeuta alguna vez en consulta me dijo que el estrés no era más que
vivir en el futuro, lamentándose del pasado. A mi parecer, lo definió tal cual.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<div style="text-align: justify;">
<span style="font-family: inherit;">Hoy en día el estrés <span style="color: black;">es
considerado la enfermedad del S.XXI por lo que debe tratarse como un problema
actual de <b>salud pública. </b><span style="mso-bidi-font-weight: bold;">De
acuerdo a la Organización Mundial de la Salud, en México ocupamos el nada
honroso primer lugar en estrés laboral, pisándonos los talones está china
seguido de Estados Unidos. Y a todo esto, ¿por qué escribo yo un post sobre
estrés? Pues porque es una de las principales causas de aumento de peso
involuntario. <o:p></o:p></span></span></span></div>
</div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<div style="text-align: justify;">
<br /></div>
</div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<div style="text-align: justify;">
<b><span style="color: black;"><span style="font-family: inherit;"><span style="font-size: large;">El estrés engorda</span><o:p></o:p></span></span></b></div>
</div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<div style="text-align: justify;">
<span style="color: black;"><span style="font-family: inherit;">Cuando sometes
al organismo a un constante y prolongado estrés, tu cuerpo atraviesa por reacciones
químicas que pueden provocar altos niveles de glucosa en sangre, resistencia a
la insulina, presión arterial elevada, lenta digestión, agotamiento (lo que te
impide hacer ejercicio), pérdida de masa muscular, aumento del almacenamiento
de grasa corporal y mayor impulso por comer. <o:p></o:p></span></span></div>
</div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<div style="text-align: justify;">
<br /></div>
</div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<div style="text-align: justify;">
<b><span style="color: black;"><span style="font-family: inherit;"><span style="font-size: large;">¿Puede la dieta reducir el estrés?</span><o:p></o:p></span></span></b></div>
</div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<div style="text-align: justify;">
<span style="color: black;"><span style="font-family: inherit;">Ayuda, aunque la
clave del éxito está en encontrar la causa, tratar de aminorarla o aprender a
vivir con ella. Lo primero que debemos hacer es alimentar bien al cerebro, este
importante órgano sólo representa de 2 a 3% del peso corporal pero consume el
20% de la energía que comes. Consiente tu sistema nervioso e incluye:<o:p></o:p></span></span></div>
</div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
</div>
<ol>
<li style="text-align: justify;"><span style="font-family: inherit;"><b>Hidratos de carbono: </b>cereales,
leguminosas (frijol, haba, lenteja, garbanzo), verduras y frutas.</span></li>
<li style="text-align: justify;"><span style="font-family: inherit;"><b>Ácidos grasos insaturados:</b> salmón, atún,
sardinas, aceite de oliva, aguacate, aceitunas, chía y nueces en general.</span></li>
<li style="text-align: justify;"><span style="font-family: inherit;"><b>Vitaminas del grupo B</b> intervienen en
diversas reacciones del sistema nervioso.</span></li>
</ol>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
</div>
<ul>
<li style="text-align: justify;"><span style="font-family: inherit;">Tiamina o B1.
Su deficiencia provoca irritabilidad nerviosa y depresión. Principales fuentes:
cereales integrales, hígado de res, leche en polvo, huevo y frijoles.</span></li>
<li style="text-align: justify;"><span style="font-family: inherit;">Niacina o B3. Se
encuentra en lácteos, huevo, pescado, carnes magras y nueces. Su carencia puede
provocar deterioro mental. </span><span style="font-family: inherit;"> </span></li>
<li style="text-align: justify;"><span style="font-family: inherit;">Piridoxina o B6.
Ayuda a mantener sanas las neuronas, evita el nerviosismo y la fatiga. hígado vacuno
y las almejas son la mejor fuente alimentaria.</span></li>
<li style="text-align: justify;"><span style="font-family: inherit;">Ácido fólico.
De acuerdo a un artículo publicado en </span><i style="font-family: inherit;">The
American Journal of Clinical Nutrition</i><span style="font-family: inherit;">, tomar suplementos de ácido fólico y
vitamina B12 pueden ayudar a mejorar la memoria y otras funciones cognitivas. </span><span style="font-family: inherit;"> </span></li>
</ul>
<b style="font-family: inherit;"></b><br />
<div style="text-align: justify;">
<b style="font-family: inherit;"><b style="font-family: inherit;"><span style="font-weight: normal;">El estrés debilita el sistema inmunológico, por lo que es necesario incluir </span><b>alimentos ricos en antioxidantes</b><span style="font-weight: normal;"> como verduras y frutas de color intenso, nueces, semillas, té verde, ajo y salsa de tomate.</span></b></b></div>
<b style="font-family: inherit;">
</b><br />
<div>
<div style="text-align: justify;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<div style="text-align: justify;">
<b><span style="color: black;"><span style="font-family: inherit; font-size: large;">Recomendaciones generales</span></span></b></div>
</div>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
</div>
<ul>
<li style="text-align: justify;"><span style="text-indent: -18pt;"><span style="font-family: inherit;">Duerme –por lo
menos- 7 horas diarias.</span></span></li>
<li style="text-align: justify;"><span style="text-indent: -18pt;"><span style="font-family: inherit;">No comas frente
a la computadora. Dale el tiempo que se merece a tu hora de comida.</span></span></li>
<li style="text-align: justify;"><span style="font-family: inherit;"><span style="text-indent: -18pt;"><span style="font-size: 7pt; font-stretch: normal;"> </span></span><span style="text-indent: -18pt;">Realiza actividades
como yoga, meditación o tai chi.</span></span></li>
<li style="text-align: justify;"><span style="text-indent: -18pt;"><span style="font-family: inherit;">Evita el
consumo de café, té, alcohol, tabaco y otras substancias estimulantes.</span></span></li>
<li style="text-align: justify;"><span style="font-family: inherit;"><span style="text-indent: -18pt;"><span style="font-size: 7pt; font-stretch: normal;"> </span></span><span style="text-indent: -18pt;">De ser posible
haz una pequeña siesta después de comer.</span></span></li>
<li style="text-align: justify;"><span style="text-indent: -18pt;"><span style="font-family: inherit;">Mantén
actividad física regular.</span></span></li>
</ul>
<div style="margin-bottom: .0001pt; margin: 0cm; text-align: justify;">
<div style="text-align: justify;">
<span style="color: black;"><span style="font-family: inherit;">Vive el hoy y
recuerda que <b><i style="mso-bidi-font-style: normal;"><span style="font-size: large;">somos lo que comemos vs. Lo
que gastamos. </span></i></b><o:p></o:p></span></span></div>
</div>
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Ferrnandahttp://www.blogger.com/profile/16697669610945014611noreply@blogger.com0tag:blogger.com,1999:blog-604898637510216597.post-22395368549390429952015-09-28T16:09:00.000-07:002015-09-28T16:11:11.765-07:00Alimentos funcionales<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjumcD8mxCcIjyYCxvIMujLsWJr0nRBKqTMPmkpR0G0g0YOcnzGfcY8rNc_wEyUI526-8vhg8CIPJNWRtOQ9xeaEB7g35EF_V9saSePd-S4nMYa3gMS47I2M47Rnun18hAGk9fzekvBxlO-/s1600/alimento-nutraceutico.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjumcD8mxCcIjyYCxvIMujLsWJr0nRBKqTMPmkpR0G0g0YOcnzGfcY8rNc_wEyUI526-8vhg8CIPJNWRtOQ9xeaEB7g35EF_V9saSePd-S4nMYa3gMS47I2M47Rnun18hAGk9fzekvBxlO-/s320/alimento-nutraceutico.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Foto: foodnewslatam </td></tr>
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<span style="font-family: inherit;"><span style="text-indent: 0cm;">La estrecha relación entre dieta y salud ha hecho que
cada vez existan más investigaciones en materia de nutrición, así, hoy con
certeza podemos referir diversos alimentos que aportan beneficios más allá de
su valor nutrimental básico </span><span style="text-indent: 0cm;">capaces de reducir el riesgo de contraer enfermedades y
mejorar las condiciones físicas del ser humano.</span><span style="text-indent: 0cm;"> Estos son conocidos como: <b>alimentos
funcionales.</b></span></span></div>
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<span style="font-family: inherit;">Existen aquellos
que por su naturaleza aportan substancias con actividad funcional, como es el caso
de la alicina contenida en el ajo que tiene propiedades antibacterianas, antifúngicas y antivirales. Otros resultan de
la adición, sustitución o eliminación de ciertos componentes a los alimentos
habituales como es el caso de los cereales fortificados. <o:p></o:p></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: inherit;">10 Alimentos funcionales y su efecto en la salud.<o:p></o:p></span></b></div>
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<li style="text-align: justify;"><span style="text-indent: 0cm;"><span style="font-family: inherit;">Leche y
yogur fermentado con probióticos. Facilitan la digestión y fortalecen el
sistema inmunológico.</span></span></li>
<li style="text-align: justify;"><span style="font-family: inherit;"><span style="text-indent: 0cm;">Leche enriquecida con EPA y DHA</span><b style="text-indent: 0cm;">*. </b><span style="text-indent: 0cm;">Contribuye
a reducir el riesgo de enfermedad cardiovascular, ciertos tipos de cáncer y
mejoran el desarrollo del tejido nervioso y las funciones visuales.</span></span></li>
<li style="text-align: justify;"><span style="text-indent: 0cm;"><span style="font-family: inherit;">Leche
enriquecida con ácido oleico. Ayuda a reducir los niveles de colesterol LDL o
“malo” en sangre.</span></span></li>
<li style="text-align: justify;"><span style="text-indent: 0cm;"><span style="font-family: inherit;">Jugos
enriquecidos con vitaminas y minerales. Contribuye a cubrir déficits en estos
micronutrimentos.</span></span></li>
<li style="text-align: justify;"><span style="font-family: inherit;"><span style="text-indent: 0cm;">Bebidas
isotónicas. </span><span style="text-indent: 0cm;">Rehidratan
y reponen las sustancias perdidas durante el ejercicio.</span></span></li>
<li style="text-align: justify;"><span style="font-family: inherit;"><span style="text-indent: 0cm;">Huevos ricos
en ácidos grasos Omega-3. El consumo de 3 a 4 huevos por semana proporciona el
aporte de ácidos grasos Omega-3 recomendado para ayudar a reducir el riesgo de
afecciones cardiacas. </span><span style="text-indent: 0cm;">Pueden reducir los procesos inflamatorios.</span></span></li>
<li style="text-align: justify;"><span style="font-family: inherit;"><span style="text-indent: 0cm;">Cereales
fortificados. </span><span style="text-indent: 0cm;">Pueden contribuir a mejorar el
estado nutricio y de salud de la población que los consume. Mejora el aporte de
vitaminas y minerales.</span></span></li>
<li style="text-align: justify;"><span style="text-indent: 0cm;"><span style="font-family: inherit;">Pan
enriquecido con ácido fólico. Pueden disminuir malformaciones en el tubo neural
y ayudan a reducir el riesgo de enfermedad cardiovascular.</span></span></li>
<li style="text-align: justify;"><span style="font-family: inherit;"><span style="text-indent: 0cm;">Sal
yotada. </span><span style="text-indent: 0cm;">Se emplea con el fin de evitar trastornos asociados
a la deficiencia de yodo cuando la ingesta de este mineral es insuficiente.</span></span></li>
<li style="text-align: justify;"><span style="font-family: inherit;"><span style="text-indent: 0cm;">Barritas
energéticas. </span><span style="text-indent: 0cm;">Productos especialmente diseñados
para deportistas que requieren optimizar su rendimiento físico a través de mayores
ingestas de energía.</span></span></li>
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<span style="font-size: 8pt;"><span style="font-family: inherit;">*EPA: </span></span><span style="font-size: 8pt;"><span style="font-family: inherit;">ácido eicosapentaenoico. DHA: ácido
docosahexaenoico</span><span style="font-family: Arial;"><o:p></o:p></span></span></div>
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Ferrnandahttp://www.blogger.com/profile/16697669610945014611noreply@blogger.com0tag:blogger.com,1999:blog-604898637510216597.post-54994678849787816722015-09-01T19:39:00.000-07:002015-09-01T19:39:46.465-07:00¿Cuántas calorías tiene la comida mexicana?<div dir="ltr" style="text-align: left;" trbidi="on">
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
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<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
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<w:LsdException Locked="false" Priority="21" QFormat="true"
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<w:LsdException Locked="false" Priority="31" QFormat="true"
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<w:LsdException Locked="false" Priority="32" QFormat="true"
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<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
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<w:LsdException Locked="false" Priority="52"
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<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
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<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
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<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
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<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
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<w:LsdException Locked="false" Priority="52"
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<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
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<w:LsdException Locked="false" Priority="52"
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<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
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<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
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<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
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<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 6"/>
</w:LatentStyles>
</xml><![endif]-->
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<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin:0cm;
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mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Calibri;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
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{mso-style-name:"List Table 4 - Accent 6";
mso-tstyle-rowband-size:1;
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border:solid #A8D08D 1.0pt;
mso-border-themecolor:accent6;
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mso-border-themecolor:accent6;
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mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-border-insideh:.5pt solid #A8D08D;
mso-border-insideh-themecolor:accent6;
mso-border-insideh-themetint:153;
mso-para-margin:0cm;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Calibri;
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;}
table.MsoTable15List4Accent6FirstRow
{mso-style-name:"List Table 4 - Accent 6";
mso-table-condition:first-row;
mso-style-priority:49;
mso-style-unhide:no;
mso-tstyle-shading:#70AD47;
mso-tstyle-shading-themecolor:accent6;
mso-tstyle-border-top:.5pt solid #70AD47;
mso-tstyle-border-top-themecolor:accent6;
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mso-tstyle-border-left-themecolor:accent6;
mso-tstyle-border-bottom:.5pt solid #70AD47;
mso-tstyle-border-bottom-themecolor:accent6;
mso-tstyle-border-right:.5pt solid #70AD47;
mso-tstyle-border-right-themecolor:accent6;
mso-tstyle-border-insideh:cell-none;
color:white;
mso-themecolor:background1;
mso-ansi-font-weight:bold;
mso-bidi-font-weight:bold;}
table.MsoTable15List4Accent6LastRow
{mso-style-name:"List Table 4 - Accent 6";
mso-table-condition:last-row;
mso-style-priority:49;
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mso-tstyle-border-top-themecolor:accent6;
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mso-ansi-font-weight:bold;
mso-bidi-font-weight:bold;}
table.MsoTable15List4Accent6FirstCol
{mso-style-name:"List Table 4 - Accent 6";
mso-table-condition:first-column;
mso-style-priority:49;
mso-style-unhide:no;
mso-ansi-font-weight:bold;
mso-bidi-font-weight:bold;}
table.MsoTable15List4Accent6LastCol
{mso-style-name:"List Table 4 - Accent 6";
mso-table-condition:last-column;
mso-style-priority:49;
mso-style-unhide:no;
mso-ansi-font-weight:bold;
mso-bidi-font-weight:bold;}
table.MsoTable15List4Accent6OddColumn
{mso-style-name:"List Table 4 - Accent 6";
mso-table-condition:odd-column;
mso-style-priority:49;
mso-style-unhide:no;
mso-tstyle-shading:#E2EFD9;
mso-tstyle-shading-themecolor:accent6;
mso-tstyle-shading-themetint:51;}
table.MsoTable15List4Accent6OddRow
{mso-style-name:"List Table 4 - Accent 6";
mso-table-condition:odd-row;
mso-style-priority:49;
mso-style-unhide:no;
mso-tstyle-shading:#E2EFD9;
mso-tstyle-shading-themecolor:accent6;
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<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<table border="1" cellpadding="0" cellspacing="0" class="MsoTable15List4Accent6" style="border-collapse: collapse; border: none; mso-border-alt: solid #A8D08D .5pt; mso-border-themecolor: accent6; mso-border-themetint: 153; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-table-layout-alt: fixed; mso-yfti-tbllook: 1184; width: 518px;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: -1; mso-yfti-lastfirstrow: yes;">
<td style="background: #2FA535; border-right: none; border: solid #70AD47 1.0pt; mso-border-bottom-alt: solid #70AD47 .5pt; mso-border-bottom-themecolor: accent6; mso-border-left-alt: solid #70AD47 .5pt; mso-border-left-themecolor: accent6; mso-border-themecolor: accent6; mso-border-top-alt: solid #70AD47 .5pt; mso-border-top-themecolor: accent6; padding: 0cm 5.4pt 0cm 5.4pt; width: 134.7pt;" valign="top" width="135">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 5; text-align: center;">
<b><span lang="ES-TRAD" style="color: white; font-family: "Arial Narrow"; font-size: 14.0pt; mso-themecolor: background1;">Platillo<o:p></o:p></span></b></div>
</td>
<td style="background: #2FA535; border-bottom: solid #70AD47 1.0pt; border-left: none; border-right: none; border-top: solid #70AD47 1.0pt; mso-border-bottom-alt: solid #70AD47 .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-top-alt: solid #70AD47 .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.25pt;" valign="top" width="99">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;">
<b><span lang="ES-TRAD" style="color: white; font-family: "Arial Narrow"; font-size: 14.0pt; mso-themecolor: background1;">Unidad<o:p></o:p></span></b></div>
</td>
<td style="background: #2FA535; border-bottom: solid #70AD47 1.0pt; border-left: none; border-right: none; border-top: solid #70AD47 1.0pt; mso-border-bottom-alt: solid #70AD47 .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-top-alt: solid #70AD47 .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;">
<b><span lang="ES-TRAD" style="color: white; font-family: "Arial Narrow"; font-size: 14.0pt; mso-themecolor: background1;">Calorías<o:p></o:p></span></b></div>
</td>
<td style="background: #2FA535; border-bottom: solid #70AD47 1.0pt; border-left: none; border-right: none; border-top: solid #70AD47 1.0pt; mso-border-bottom-alt: solid #70AD47 .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-top-alt: solid #70AD47 .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;">
<b><span lang="ES-TRAD" style="color: white; font-family: "Arial Narrow"; font-size: 14.0pt; mso-themecolor: background1;">Proteína<o:p></o:p></span></b></div>
</td>
<td style="background: #2FA535; border-bottom: solid #70AD47 1.0pt; border-left: none; border-right: none; border-top: solid #70AD47 1.0pt; mso-border-bottom-alt: solid #70AD47 .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-top-alt: solid #70AD47 .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;">
<b><span lang="ES-TRAD" style="color: white; font-family: "Arial Narrow"; font-size: 14.0pt; mso-themecolor: background1;">Grasa<o:p></o:p></span></b></div>
</td>
<td style="background: #2FA535; border-left: none; border: solid #70AD47 1.0pt; mso-border-bottom-alt: solid #70AD47 .5pt; mso-border-bottom-themecolor: accent6; mso-border-right-alt: solid #70AD47 .5pt; mso-border-right-themecolor: accent6; mso-border-themecolor: accent6; mso-border-top-alt: solid #70AD47 .5pt; mso-border-top-themecolor: accent6; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 1; text-align: center;">
<b><span lang="ES-TRAD" style="color: white; font-family: "Arial Narrow"; mso-themecolor: background1;">Hidratos de carbono<o:p></o:p></span></b></div>
</td>
</tr>
<tr style="height: 19.85pt; mso-yfti-irow: 0;">
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border-left: solid #A8D08D 1.0pt; border-right: none; border-top: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-left-alt: solid #A8D08D .5pt; mso-border-left-themecolor: accent6; mso-border-left-themecolor: accent6; mso-border-left-themetint: 153; mso-border-left-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 134.7pt;" valign="top" width="135">
<div class="MsoNormal" style="mso-yfti-cnfc: 68;">
<b><span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">Tlacoyo<o:p></o:p></span></b></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.25pt;" valign="top" width="99">
<div class="MsoNormal" style="mso-yfti-cnfc: 64;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">1 pieza </span><span style="color: #385623; font-family: 'Arial Narrow';">(75g)</span></div>
<div class="MsoNormal" style="mso-yfti-cnfc: 64;">
<span style="color: #385623; font-family: 'Arial Narrow';"><br /></span></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">166<o:p></o:p></span></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">8<o:p></o:p></span></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">7<o:p></o:p></span></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border-left: none; border-right: solid #A8D08D 1.0pt; border-top: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-right-alt: solid #A8D08D .5pt; mso-border-right-themecolor: accent6; mso-border-right-themecolor: accent6; mso-border-right-themetint: 153; mso-border-right-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">16<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 19.85pt; mso-yfti-irow: 1;">
<td style="border-bottom: solid #A8D08D 1.0pt; border-left: solid #A8D08D 1.0pt; border-right: none; border-top: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-left-alt: solid #A8D08D .5pt; mso-border-left-themecolor: accent6; mso-border-left-themecolor: accent6; mso-border-left-themetint: 153; mso-border-left-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 134.7pt;" valign="top" width="135">
<div class="MsoNormal" style="mso-yfti-cnfc: 4;">
<b><span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">Tamal<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.25pt;" valign="top" width="99">
<div class="MsoNormal">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">1 pieza (80g)<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;"><br /></span></div>
</td>
<td style="border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">365<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">14<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">13<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid #A8D08D 1.0pt; border-left: none; border-right: solid #A8D08D 1.0pt; border-top: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-right-alt: solid #A8D08D .5pt; mso-border-right-themecolor: accent6; mso-border-right-themecolor: accent6; mso-border-right-themetint: 153; mso-border-right-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">47<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 19.85pt; mso-yfti-irow: 2;">
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border-left: solid #A8D08D 1.0pt; border-right: none; border-top: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-left-alt: solid #A8D08D .5pt; mso-border-left-themecolor: accent6; mso-border-left-themecolor: accent6; mso-border-left-themetint: 153; mso-border-left-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 134.7pt;" valign="top" width="135">
<div class="MsoNormal" style="mso-yfti-cnfc: 68;">
<b><span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">Chile relleno de queso <o:p></o:p></span></b></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.25pt;" valign="top" width="99">
<div class="MsoNormal" style="mso-yfti-cnfc: 64;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">1 pieza </span></div>
<div class="MsoNormal" style="mso-yfti-cnfc: 64;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">(sin freír)<o:p></o:p></span></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">164<o:p></o:p></span></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">9<o:p></o:p></span></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">6<o:p></o:p></span></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border-left: none; border-right: solid #A8D08D 1.0pt; border-top: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-right-alt: solid #A8D08D .5pt; mso-border-right-themecolor: accent6; mso-border-right-themecolor: accent6; mso-border-right-themetint: 153; mso-border-right-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">21<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 19.85pt; mso-yfti-irow: 3;">
<td style="border-bottom: solid #A8D08D 1.0pt; border-left: solid #A8D08D 1.0pt; border-right: none; border-top: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-left-alt: solid #A8D08D .5pt; mso-border-left-themecolor: accent6; mso-border-left-themecolor: accent6; mso-border-left-themetint: 153; mso-border-left-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 134.7pt;" valign="top" width="135">
<div class="MsoNormal" style="mso-yfti-cnfc: 4;">
<b><span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">Chile en nogada<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.25pt;" valign="top" width="99">
<div class="MsoNormal">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">1 pieza (capeado)<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">763<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">26<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">46<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid #A8D08D 1.0pt; border-left: none; border-right: solid #A8D08D 1.0pt; border-top: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-right-alt: solid #A8D08D .5pt; mso-border-right-themecolor: accent6; mso-border-right-themecolor: accent6; mso-border-right-themetint: 153; mso-border-right-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">59<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 19.85pt; mso-yfti-irow: 4;">
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border-left: solid #A8D08D 1.0pt; border-right: none; border-top: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-left-alt: solid #A8D08D .5pt; mso-border-left-themecolor: accent6; mso-border-left-themecolor: accent6; mso-border-left-themetint: 153; mso-border-left-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 134.7pt;" valign="top" width="135">
<div class="MsoNormal" style="mso-yfti-cnfc: 68;">
<b><span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">Mole poblano<o:p></o:p></span></b></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.25pt;" valign="top" width="99">
<div class="MsoNormal" style="mso-yfti-cnfc: 64;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">½ taza </span></div>
<div class="MsoNormal" style="mso-yfti-cnfc: 64;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">(144 g)<o:p></o:p></span></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">237<o:p></o:p></span></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">5<o:p></o:p></span></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">16<o:p></o:p></span></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border-left: none; border-right: solid #A8D08D 1.0pt; border-top: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-right-alt: solid #A8D08D .5pt; mso-border-right-themecolor: accent6; mso-border-right-themecolor: accent6; mso-border-right-themetint: 153; mso-border-right-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">19<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 19.85pt; mso-yfti-irow: 5;">
<td style="border-bottom: solid #A8D08D 1.0pt; border-left: solid #A8D08D 1.0pt; border-right: none; border-top: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-left-alt: solid #A8D08D .5pt; mso-border-left-themecolor: accent6; mso-border-left-themecolor: accent6; mso-border-left-themetint: 153; mso-border-left-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 134.7pt;" valign="top" width="135">
<div class="MsoNormal" style="mso-yfti-cnfc: 4;">
<b><span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">Pozole de pollo<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.25pt;" valign="top" width="99">
<div class="MsoNormal">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">1 tazón </span></div>
<div class="MsoNormal">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">(300 ml)<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">240<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">13<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">5<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid #A8D08D 1.0pt; border-left: none; border-right: solid #A8D08D 1.0pt; border-top: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-right-alt: solid #A8D08D .5pt; mso-border-right-themecolor: accent6; mso-border-right-themecolor: accent6; mso-border-right-themetint: 153; mso-border-right-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">34<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 19.85pt; mso-yfti-irow: 6;">
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border-left: solid #A8D08D 1.0pt; border-right: none; border-top: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-left-alt: solid #A8D08D .5pt; mso-border-left-themecolor: accent6; mso-border-left-themecolor: accent6; mso-border-left-themetint: 153; mso-border-left-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 134.7pt;" valign="top" width="135">
<div class="MsoNormal" style="mso-yfti-cnfc: 68;">
<b><span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">Chicharrón en salsa verde<o:p></o:p></span></b></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.25pt;" valign="top" width="99">
<div class="MsoNormal" style="mso-yfti-cnfc: 64;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">1 taza<o:p></o:p></span></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">565<o:p></o:p></span></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">44<o:p></o:p></span></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">40<o:p></o:p></span></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border-left: none; border-right: solid #A8D08D 1.0pt; border-top: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-right-alt: solid #A8D08D .5pt; mso-border-right-themecolor: accent6; mso-border-right-themecolor: accent6; mso-border-right-themetint: 153; mso-border-right-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">4<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 19.85pt; mso-yfti-irow: 7;">
<td style="border-bottom: solid #A8D08D 1.0pt; border-left: solid #A8D08D 1.0pt; border-right: none; border-top: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-left-alt: solid #A8D08D .5pt; mso-border-left-themecolor: accent6; mso-border-left-themecolor: accent6; mso-border-left-themetint: 153; mso-border-left-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 134.7pt;" valign="top" width="135">
<div class="MsoNormal" style="mso-yfti-cnfc: 4;">
<b><span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">Gordita de chicharrón<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.25pt;" valign="top" width="99">
<div class="MsoNormal">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">1 pieza <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">333<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">16<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">15<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid #A8D08D 1.0pt; border-left: none; border-right: solid #A8D08D 1.0pt; border-top: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-right-alt: solid #A8D08D .5pt; mso-border-right-themecolor: accent6; mso-border-right-themecolor: accent6; mso-border-right-themetint: 153; mso-border-right-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">32<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 19.85pt; mso-yfti-irow: 8;">
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border-left: solid #A8D08D 1.0pt; border-right: none; border-top: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-left-alt: solid #A8D08D .5pt; mso-border-left-themecolor: accent6; mso-border-left-themecolor: accent6; mso-border-left-themetint: 153; mso-border-left-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 134.7pt;" valign="top" width="135">
<div class="MsoNormal" style="mso-yfti-cnfc: 68;">
<b><span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">Flautas de pollo<o:p></o:p></span></b></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.25pt;" valign="top" width="99">
<div class="MsoNormal" style="mso-yfti-cnfc: 64;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">1 pieza<o:p></o:p></span></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">166<o:p></o:p></span></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">8<o:p></o:p></span></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">7<o:p></o:p></span></div>
</td>
<td style="background: #E2EFD9; border-bottom: solid #A8D08D 1.0pt; border-left: none; border-right: solid #A8D08D 1.0pt; border-top: none; height: 19.85pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-right-alt: solid #A8D08D .5pt; mso-border-right-themecolor: accent6; mso-border-right-themecolor: accent6; mso-border-right-themetint: 153; mso-border-right-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="mso-yfti-cnfc: 64; text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">16<o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 19.85pt; mso-yfti-irow: 9; mso-yfti-lastrow: yes;">
<td style="border-bottom: solid #A8D08D 1.0pt; border-left: solid #A8D08D 1.0pt; border-right: none; border-top: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-left-alt: solid #A8D08D .5pt; mso-border-left-themecolor: accent6; mso-border-left-themecolor: accent6; mso-border-left-themetint: 153; mso-border-left-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 134.7pt;" valign="top" width="135">
<div class="MsoNormal" style="mso-yfti-cnfc: 4;">
<b><span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">Chilaquiles <o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 99.25pt;" valign="top" width="99">
<div class="MsoNormal">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">1 taza (160g)<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">270<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">10<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid #A8D08D 1.0pt; border: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">10<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid #A8D08D 1.0pt; border-left: none; border-right: solid #A8D08D 1.0pt; border-top: none; height: 19.85pt; mso-border-bottom-alt: solid #A8D08D .5pt; mso-border-bottom-themecolor: accent6; mso-border-bottom-themecolor: accent6; mso-border-bottom-themetint: 153; mso-border-bottom-themetint: 153; mso-border-right-alt: solid #A8D08D .5pt; mso-border-right-themecolor: accent6; mso-border-right-themecolor: accent6; mso-border-right-themetint: 153; mso-border-right-themetint: 153; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-alt: solid #A8D08D .5pt; mso-border-top-themecolor: accent6; mso-border-top-themecolor: accent6; mso-border-top-themetint: 153; mso-border-top-themetint: 153; padding: 0cm 5.4pt 0cm 5.4pt; width: 70.9pt;" valign="top" width="71">
<div align="center" class="MsoNormal" style="text-align: center;">
<span lang="ES-TRAD" style="color: #385623; font-family: "Arial Narrow"; mso-themecolor: accent6; mso-themeshade: 128;">34<o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
</div>
Ferrnandahttp://www.blogger.com/profile/16697669610945014611noreply@blogger.com1tag:blogger.com,1999:blog-604898637510216597.post-30948782705052179722015-08-24T19:45:00.001-07:002015-08-24T20:00:05.476-07:00Miedo a engordar<div dir="ltr" style="text-align: left;" trbidi="on">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTmEbqpPbtIgaUbTXKpcH8TFInmfzexizik3dD-Vu2iL6x0VYukHH4UsXVrLI7P2e9yCO57wgZD6nlW2GW7TJdDeSKWgTUF6eRF5fjzI0abH5By1e7yuLsBbdFhMssYu5mEuFYresWDUJn/s1600/050208silueta1.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTmEbqpPbtIgaUbTXKpcH8TFInmfzexizik3dD-Vu2iL6x0VYukHH4UsXVrLI7P2e9yCO57wgZD6nlW2GW7TJdDeSKWgTUF6eRF5fjzI0abH5By1e7yuLsBbdFhMssYu5mEuFYresWDUJn/s1600/050208silueta1.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Foto: Infocop</td></tr>
</tbody></table>
<div class="MsoNoteLevel1" style="mso-list: none; tab-stops: 36.0pt; text-align: justify; text-justify: inter-ideograph;">
<div style="text-align: justify;">
<span style="font-family: inherit; text-indent: 0cm;">Mientras que para la mayoría de las
personas comer es un placer, para otras puede llegar a ser un momento
de crisis.</span></div>
</div>
<div class="MsoNoteLevel1" style="mso-list: none; tab-stops: 36.0pt; text-align: justify; text-justify: inter-ideograph;">
<div style="text-align: justify;">
<span lang="ES-TRAD" style="font-family: inherit; text-indent: 0cm;"><br /></span></div>
</div>
<div class="MsoNoteLevel1" style="mso-list: none; tab-stops: 36.0pt; text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: inherit;"><span style="text-align: justify;">Como sociedad hemos sobrestimado el estereotipo de delgadez al grado que cada vez es más común la práctica de conductas alimentarias de riesgo como, dietas -muy- bajas en calorías, uso de anfetaminas, laxa</span><span style="text-align: justify;">ntes y el ejercicio físico en exceso.</span></span><br />
<div style="text-align: justify;">
<span lang="ES-TRAD" style="font-family: inherit; text-indent: 0cm;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: inherit;"><span lang="ES-TRAD" style="text-indent: 0cm;">El Trastorno de la Conducta
Alimentaria (TCA) </span><span lang="ES-TRAD" style="text-indent: 0cm;">es un problema de salud
mental pública, cuya importancia ha sido reconocida desde hace muchos años en
los países desarrollados, pero es hasta la década de los ochenta cuando en
México se reconoce como un padecimiento psiquiátrico.</span></span></div>
<div style="text-align: justify;">
<span lang="ES-TRAD" style="font-family: inherit; text-indent: 0cm;"><br /></span></div>
<div style="text-align: justify;">
<span lang="ES-TRAD" style="font-family: inherit; text-indent: 0cm;">Aunque en nuestro país los datos no son muy precisos, se sabe que cada vez hay más personas (especialmente niños y adolescentes) preocupados por su apariencia física y con un fuerte miedo a engordar. De acuerdo a la Encuesta Nacional de Salud y Nutrición (ENSANUT) 2012, 1.3% de los adolescentes se encuentra en riesgo de desarrollar un TCA.</span></div>
<div style="text-align: justify;">
<span lang="ES-TRAD" style="font-family: inherit; text-indent: 0cm;"><br /></span></div>
<div style="text-align: justify;">
<span id="docs-internal-guid-06f06001-629e-1d56-b7a8-c6d196c654d7"><span style="color: #333333; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;"><i><b><span style="font-family: inherit;">Entre los 6 y 9 años el 50% de las niñas y el 30% de los niños han modificado sus hábitos alimenticios para bajar de peso. Ellen West*</span></b></i></span></span></div>
<div style="text-align: justify;">
<span style="font-family: inherit;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: inherit;"><b><span style="font-size: large;">Algunos factores de riesgo son:</span></b></span></div>
</div>
<div class="MsoNormalCxSpMiddle" style="margin-bottom: 12.0pt; mso-add-space: auto; mso-layout-grid-align: none; mso-pagination: none; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<br />
<ul style="text-align: left;">
<li style="text-align: justify;"><span style="font-family: inherit;">Herencia. Existe evidencia sobre la influencia de factores genéticos en el desarrollo de este trastorno.</span></li>
<li style="text-align: justify;"><span style="font-family: inherit;">Sexo femenino</span></li>
<li style="text-align: justify;"><span style="font-family: inherit;">Baja autoestima</span></li>
<li style="text-align: justify;"><span style="font-family: inherit;">Padres sobreprotectores</span></li>
<li style="text-align: justify;"><span id="docs-internal-guid-06f06001-62a4-7cfa-66ca-9d5c5ee1cff7"><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Rasgo de personalidad obsesivo- compulsivo</span></span></span></li>
<li style="text-align: justify;"><span style="font-family: inherit;">Abuso físico, psicológico o sexual </span></li>
<li style="text-align: justify;"><span style="font-family: inherit;">Presión del medio social (estereotipo de delgadez)</span></li>
</ul>
<b style="text-align: justify;"><span style="font-family: inherit; font-size: large;"><b style="text-align: justify;"><span style="font-family: inherit; font-size: large;"><br /></span></b>
¿Influye internet y las redes sociales en el desarrollo de los TCA?</span></b><br />
<span style="font-family: inherit; text-align: justify;">Hoy en día 63% de los mexicanos tiene acceso a internet y 9 de cada 10 internautas accede a redes sociales, podría atreverme a decir que en la actualidad es la </span><span style="font-family: inherit; text-align: justify;">herramienta de educación -informal- más utilizada, por lo que para muchos este medio podría ser un factor de riesgo para propiciar (y solapar) conductas que promuevan un TCA. </span><br />
<span style="font-family: inherit; text-align: justify;">A mi parecer resulta muy aventurado responsabilizar sólo a </span><i style="font-family: inherit; text-align: justify;">internet</i><span style="font-family: inherit; text-align: justify;"> </span><span style="font-family: inherit; text-align: justify;">sin antes hacer un análisis que nos lleve a poner en claro el origen del problema. Existen factores que predisponen la enfermedad y otros que la precipitan, lo que deja muy al margen la posibilidad de que las redes sociales propicien el desarrollo de un TCA.</span><br />
<div style="text-align: left;">
<b style="text-align: justify;"><span style="font-family: inherit;"><i><br /></i></span></b>
<b style="text-align: justify;"><span style="font-family: inherit;"><i><br /></i></span></b>
<b style="text-align: justify;"><span style="font-family: inherit;"><i><br /></i></span></b></div>
<div style="text-align: left;">
<b style="text-align: justify;"><span style="font-family: inherit; font-size: large;"><i>Somos lo que comemos vs. lo que gastamos.</i> </span></b></div>
<div style="text-align: justify;">
<br /></div>
</div>
</div>
Ferrnandahttp://www.blogger.com/profile/16697669610945014611noreply@blogger.com0tag:blogger.com,1999:blog-604898637510216597.post-41502919072942148202015-08-17T20:01:00.000-07:002015-08-17T20:06:43.909-07:00Cambiemos el rumbo de la Diabetes<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0TrSnA1edHoqXjGFVwTi2dzjSryULzmwQTb-Ch26JX3FRc857UowL8yUqq1gzZmY63-GvWE0KjyXe-_Y2RAA59TY7CzrRWHd7NP8ACl1EH-UICsq-CswP0c-AReqjV51WNRsQ6OJXNgu3/s1600/Foto.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="203" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0TrSnA1edHoqXjGFVwTi2dzjSryULzmwQTb-Ch26JX3FRc857UowL8yUqq1gzZmY63-GvWE0KjyXe-_Y2RAA59TY7CzrRWHd7NP8ACl1EH-UICsq-CswP0c-AReqjV51WNRsQ6OJXNgu3/s320/Foto.jpg" width="320" /></a></div>
<span class="s1" style="font-family: inherit;">Que tire la primer piedra aquel que no haya <i>googleado</i> síntomas para tratar de “adivinar” qué enfermedad tiene antes de visitar al médico.</span></div>
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<span style="font-family: inherit;"><br /></span></div>
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<span class="s1" style="font-family: inherit;">En 2014 , Janssen realizó una encuesta entre pacientes con diabetes tipo 2 (DT2) de Argentina, Brasil, Colombia, Guatemala y México, para conocer los mitos que aún existen sobre la enfermedad. De ahí el interés por convocar al primer <b>Encuentro Latinoamericano 2015 “Diabetes T2 en la era Digital” </b>con el fin de desmitificar y educar a través de contenido fiable y de calidad en redes sociales.</span></div>
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<span style="font-family: inherit;"><br /></span></div>
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<span class="s1" style="font-family: inherit;">De acuerdo con los resultados de la encuesta y la opinión de los asistentes al Encuentro, los mitos más recurrentes entre la población latinoamericana son:</span></div>
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<span style="font-family: inherit;"><br /></span></div>
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<span class="s1"><b><span style="font-family: inherit; font-size: large;">1. La diabetes se cura. </span></b></span><b style="font-family: inherit;">Falso. </b><span style="font-family: inherit;">La diabetes es una enfermedad crónica, es decir no tiene cura.</span><b style="font-family: inherit;"> </b><span style="font-family: inherit;">Se puede controlar a través de un buen monitoreo, dieta correcta, actividad física y la toma de medicamentos, o en su caso el suministro de insulina.</span></div>
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<span style="font-family: inherit;"><br /></span></div>
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<span class="s1" style="font-family: inherit; font-size: large;"><b>2. Hay dos tipos de diabetes. Una peor que otra. </b></span><b style="font-family: inherit;">Falso. </b><span style="font-family: inherit;">Existen tres </span><b style="font-family: inherit;">distintos </b><span style="font-family: inherit;">tipos de diabetes y ninguna es “peor” que otra.</span></div>
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<span style="font-family: inherit;"><br /></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO9oRJMKyZtZzlz0iZ4gdYrSatlztCwKjrgRuYdhSlZWXGiNnpoKFPXgfNdC-NJUc19fC-rhoI_LR09Pg1VLa4dhJdNH2thvDp7XRHzaE1VCodM_PI_M98yaSb4xOXMXb366Df9VcgOheG/s1600/Tipos+Diabetes.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO9oRJMKyZtZzlz0iZ4gdYrSatlztCwKjrgRuYdhSlZWXGiNnpoKFPXgfNdC-NJUc19fC-rhoI_LR09Pg1VLa4dhJdNH2thvDp7XRHzaE1VCodM_PI_M98yaSb4xOXMXb366Df9VcgOheG/s400/Tipos+Diabetes.jpg" width="291" /></a></div>
<span class="s1" style="font-family: inherit;"><b><u><br /></u></b></span>
<span class="s1" style="font-family: inherit;"><b><u>Diabetes tipo 1</u></b></span></div>
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<ul>
<li><span style="font-family: inherit;">Ocurre cuando el páncreas no produce insulina. </span></li>
<li><span style="font-family: inherit;">La causa exacta se desconoce. Lo más probable es que se trate de un trastorno autoinmune que produce una destrucción progresiva de las células del páncreas.</span></li>
<li><span style="font-family: inherit;">Generalmente se presenta en niños, adolescentes o adultos jóvenes.</span></li>
<li><span style="font-family: inherit;">El tratamiento es a través de insulina.</span></li>
<li><span style="font-family: inherit;">Afecta alrededor del </span><b style="font-family: inherit;">5 al 10%</b><span style="font-family: inherit;"> de las personas con diabetes.</span></li>
</ul>
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<span class="s1" style="font-family: inherit;"><b><u><br /></u></b></span>
<span class="s1" style="font-family: inherit;"><b><u><br /></u></b></span>
<span class="s1" style="font-family: inherit;"><b><u><br /></u></b></span>
<span class="s1" style="font-family: inherit;"><b><u>Diabetes tipo 2</u></b></span></div>
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<br />
<ul>
<li><span style="font-family: inherit;">Ocurre cuando el páncreas aún produce un poco de insulina, pero el cuerpo no la puede utilizar bien. </span></li>
<li><span style="font-family: inherit;">Se presenta con más frecuencia en personas que tienen antecedentes genéticos, sobrepeso y son inactivas.</span></li>
<li><span style="font-family: inherit;">Puede ocurrir a cualquier edad, pero es más común después de los 40 años aunque hoy en día está aumentando en los niños, especialmente aquellos con sobrepeso.</span></li>
<li><span style="font-family: inherit;">Generalmente el tratamiento es con dieta y tratamiento farmacológico.</span></li>
<li><span style="font-family: inherit;">Afecta alrededor del </span><b style="font-family: inherit;">90 al 95%</b><span style="font-family: inherit;"> de las personas con diabetes.</span></li>
</ul>
</div>
<div class="p1" style="text-align: justify;">
<span class="s1" style="font-family: inherit;"><b><u><br /></u></b></span>
<span class="s1" style="font-family: inherit;"><b><u>Diabetes gestacional</u></b></span></div>
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<ul>
<li><span style="font-family: inherit;">Afecta durante el embarazo.</span></li>
<li><span style="font-family: inherit;">Generalmente desaparece cuando el bebé nace.</span></li>
<li><span style="font-family: inherit;">Suele presentarse en mujeres con sobrepeso o herencia genética.</span></li>
</ul>
<br /></div>
<div class="p2" style="text-align: justify;">
<span class="s1" style="font-family: inherit; font-size: large;"><b>3. La medicina alternativa puede sustituir al tratamiento médico. </b></span><b style="font-family: inherit;">Falso. </b><span style="font-family: inherit;">De acuerdo al estudio realizado por Janasen, los pacientes con DT2 consideran que la medicina alternativa, el ejercicio y la dieta son un reemplazo de los medicamentos recetados. El 25% de los encuestados considera que el uso de medicina alternativa es suficiente para controlar la enfermedad.</span></div>
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<span class="s1" style="font-family: inherit; font-size: large;"><b>4. Una persona con diabetes está destinada a sufrir. </b></span><b style="font-family: inherit;">Falso.</b><span style="font-family: inherit;"> Las personas que viven con diabetes y tienen un adecuado control de la enfermedad (monitoreo, uso de tratamiento farmacológico, dieta, actividad física, visitas al médico) pueden mantener una buena calidad de vida.</span></div>
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<span style="font-family: inherit;"><br /></span></div>
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<span class="s1" style="font-family: inherit; font-size: large;"><b>5. Todos debemos vivir como pacientes con diabetes. </b></span><span style="font-family: inherit;">La </span><b style="font-family: inherit;">realidad </b><span style="font-family: inherit;">es que con o sin diabetes, todos debemos estar educados para lograr un estilo de vida saludable.</span></div>
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<span class="s1" style="font-family: inherit; font-size: large;"><b><i>La educación y el compartir experiencias abre camino en el entendimiento de la diabetes. </i></b></span></div>
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Ferrnandahttp://www.blogger.com/profile/16697669610945014611noreply@blogger.com2tag:blogger.com,1999:blog-604898637510216597.post-64878512749722509082015-07-01T16:51:00.000-07:002015-07-01T16:53:12.467-07:00El ABC del nuevo etiquetado nutrimental<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: inherit;">Como parte de la Estrategia Nacional
para la Prevención y el Control del Sobrepeso, la Obesidad y la Diabetes, el
pasado 15 de abril del 2014 se publicó en el Diario Oficial de la Federación (DOF)
una nueva disposición en el etiquetado de alimentos y bebidas no alcohólicas.</span></div>
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<br /></div>
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<span lang="ES-TRAD"><span style="font-family: inherit;">A partir del 30 de junio del presente
dichos productos como refrescos, pastelillos, botanas, bebidas azucaradas,
confitería, deberán presentar un etiquetado frontal donde deberán detallar su aporte
nutrimental <b>por la totalidad</b> del contenido
en el envase con el fin de permitir a los consumidores hacer una mejor elección
de los productos que compran. <o:p></o:p></span></span></div>
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<span lang="ES-TRAD"><span style="font-family: inherit;">La declaración nutrimental frontal tiene
la obligación de señalar:<o:p></o:p></span></span></div>
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<ul>
<li><span style="font-family: inherit;">Grasa saturada</span></li>
<li><span style="font-family: inherit;">Otras grasas</span></li>
<li><span style="font-family: inherit;">Azúcares totales</span></li>
<li><span style="font-family: inherit;">Sodio</span></li>
<li><span style="font-family: inherit;">Energía</span></li>
</ul>
<br />
<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: inherit;">Suena bien, ¿no? Y sí aunque hay un "pero". De acuerdo a un estudio que realizó el Instituto Nacional de Salud
Pública (INSP), solamente 1.8% de los estudiantes de nutrición pudo interpretar
las etiquetas GDA. El etiquetado GDA (Guideline Daily Amount), es utilizado en
distintos países, centra su información en las calorías contenidas en el
producto y no es <b>nada fácil </b>de
entender. Indica la cantidad de calorías, y determinados nutrimentos (grasas,
sodio y azúcares) que aporta una porción de alimento o bebida con respecto a
las “necesidades diarias”, y ¿quién determina esas “necesidades diarias”?, ahí
la controversia de esta nueva medida.</span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span lang="ES-TRAD"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span lang="ES-TRAD"><b><span style="font-family: inherit; font-size: large;">Lo que se debe, lo que se puede y lo que "dicen" se debe- puede.</span></b></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<b style="mso-bidi-font-weight: normal;"><span lang="ES-TRAD"><span style="font-family: inherit;"><span style="font-size: large;">Energía</span><o:p></o:p></span></span></b></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span lang="ES-TRAD"><span style="font-family: inherit;">Basado en una recomendación diaria de
2000 kcal. <o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<div style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span lang="ES-TRAD"><span style="font-family: inherit;"><span style="font-size: large;">Grasa
Saturada</span><o:p></o:p></span></span></b></div>
</div>
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</div>
<ul>
<li style="text-align: justify;"><span style="font-family: inherit;">La Asociación Americana del Corazón sugiere
que el consumo de grasa saturada sea menor al 7% del total de tu ingesta
calórica. Tomando como referencia 2000 kcal. la recomendación sería de 140
kcal.</span></li>
<li style="text-align: justify;"><span style="font-family: inherit;">Valor de referencia en el nuevo
etiquetado: 200 kcal.</span></li>
</ul>
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<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<div style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span lang="ES-TRAD"><span style="font-family: inherit;"><span style="font-size: large;">Otras
grasas*</span><o:p></o:p></span></span></b></div>
</div>
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</div>
<ul>
<li style="text-align: justify;"><span style="font-family: inherit;">Recomendación: del 20 al 30% del total
de las calorías que consumes en un día. Este rubro sí coincide con el valor de
referencia en el nuevo etiquetado que es de<b>
400 kcal.</b></span></li>
</ul>
<div style="text-align: justify;">
<span style="font-size: 10pt;"><span style="font-family: inherit;">* Se entenderá como otras grasas a la diferencia obtenida de las grasas
totales menos las grasas saturadas.</span></span></div>
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<div style="text-align: justify;">
<br /></div>
</div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<div style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span lang="ES-TRAD"><span style="font-family: inherit;"><span style="font-size: large;">Azúcares
totales</span><o:p></o:p></span></span></b></div>
</div>
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</div>
<ul>
<li style="text-align: justify;"><span style="font-family: inherit;">Recomendado por la Organización Mundial
de la Salud (OMS): No más de 25 g (5 cucharadas cafeteras).</span></li>
<li style="text-align: justify;"><span style="font-family: inherit;">Máximo sugerido por la OMS: 50 g (10
cucharadas cafeteras).</span></li>
<li style="text-align: justify;"><span style="font-family: inherit;"><span lang="ES-TRAD">Valor de referencia en el nuevo
etiquetado: </span><b><span lang="ES-TRAD" style="font-size: 15pt;">90 g</span></b><span lang="ES-TRAD"> (no es un dedazo, leíste bien. Noventa gramos). Este
rubro no coincide con las recomendaciones internacionales.</span></span></li>
</ul>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<div style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span lang="ES-TRAD"><span style="font-family: inherit;"><span style="font-size: large;">Sodio
</span><o:p></o:p></span></span></b></div>
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</div>
<ul>
<li style="text-align: justify;"><span style="font-family: inherit;">Necesidad fisiológica: 500 mg.</span></li>
<li style="text-align: justify;"><span style="font-family: inherit;">Máximo tolerable en personas sanas: 2,300
mg.</span></li>
<li style="text-align: justify;"><span style="font-family: inherit;">Máximo tolerable en personas con
hipertensión: 1,500 mg</span></li>
<li style="text-align: justify;"><span style="font-family: inherit;">Valor de referencia en el nuevo etiquetado:
2,000 mg</span></li>
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<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span lang="ES-TRAD"><span style="font-size: large;">Quedan
exentos del nuevo etiquetado:</span></span></b><span lang="ES-TRAD"> <o:p></o:p></span></span></div>
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<span style="font-family: inherit;"><span lang="ES-TRAD">Alimentos y
bebidas no alcohólicas donde cada uno de los nutrimentos por porción
representen un aporte energético igual o menor a 1% de los nutrimentos diarios,
</span><span lang="ES-TRAD">agua para consumo humano, </span><span lang="ES-TRAD">alimentos para lactantes
y niños de corta edad</span><span lang="ES-TRAD">,
chicles y pastillas para el aliento sin azúcar, </span><span lang="ES-TRAD">harinas con excepción de las
preparadas, hierbas, especias, condimentos o mezcla de ellas, café, infusiones
de hierbas, tés sin azúcar, vinagres fermentados, productos con propósito de
servir de regalo o artículo decorativo y los productos de venta a granel. <o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span lang="ES-TRAD"><span style="font-family: inherit;">Ojalá esta medida se refleje
positivamente en la Encuesta Nacional de Salud y Nutrición 2018 (ENSANUT 2018),
mientras tanto, no olvides llevar tu calculadora cuando vayas al supermercado. <o:p></o:p></span></span></div>
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<br /></div>
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<span lang="ES-TRAD" style="background: white;"><span style="font-family: inherit;">
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<!--StartFragment-->
<!--EndFragment--></span></span></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span lang="ES-TRAD"><span style="font-family: inherit;">Recuerda que </span><i><span style="font-family: inherit;">“Somos
lo que comemos vs. lo que gastamos”.</span><span style="font-family: Arial;"><o:p></o:p></span></i></span></b></div>
<!--EndFragment--></div>
Ferrnandahttp://www.blogger.com/profile/16697669610945014611noreply@blogger.com0tag:blogger.com,1999:blog-604898637510216597.post-74134300823201865642015-06-10T19:28:00.000-07:002015-07-25T09:32:20.550-07:00Dietas de moda<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb40pD69pphnihivAudwJ6XH9DPJzPTWYUtcrtEsmdfzLUQXIo1SpOQy3zkKze-ae_mU5Z6zREM0x3VoD8eu1m7tNIRAcoQtps46mv89K986gaYAxFedTD__28OoVtiz_mtZkLXsw6Rt9P/s1600/fad-diets.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb40pD69pphnihivAudwJ6XH9DPJzPTWYUtcrtEsmdfzLUQXIo1SpOQy3zkKze-ae_mU5Z6zREM0x3VoD8eu1m7tNIRAcoQtps46mv89K986gaYAxFedTD__28OoVtiz_mtZkLXsw6Rt9P/s320/fad-diets.jpg" width="320" /></a></div>
<div class="MsoNormalCxSpFirst" style="mso-add-space: auto; mso-layout-grid-align: none; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 252.0pt 280.0pt 308.0pt 336.0pt; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<div style="text-align: left;">
<span style="font-family: inherit; text-align: justify;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: inherit; text-align: justify;">Se acerca el verano y seguramente piensas en deshacerte de esos kilitos de
más a través de una dieta que te saque del apuro, </span><b style="font-family: inherit; text-align: justify;">no arriesgues tu salud</b><span style="font-family: inherit; text-align: justify;"> y
desconfía de todo plan de alimentación que prometa rápidos y mágicos
resultados. Te invito a conocer más sobre algunas dietas de moda y su
repercusión en la salud:</span></div>
<div style="text-align: left;">
<u style="text-align: justify;"><span lang="ES-TRAD" style="color: black;"><span style="font-family: inherit;"><span style="font-size: large;"><b><br /></b></span></span></span></u></div>
<div style="text-align: left;">
<u style="text-align: justify;"><span lang="ES-TRAD" style="color: black;"><span style="font-family: inherit;"><span style="font-size: large;"><b>Dietas bajas en calorías</b></span></span></span></u></div>
</div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<div style="text-align: justify;">
<span lang="ES-TRAD"><span style="font-family: inherit;">Restringen la
cantidad de alimentos <b style="mso-bidi-font-weight: normal;">sin importar el
origen de los nutrientes</b>, el objetivo es lograr una restricción calórica.<o:p></o:p></span></span></div>
</div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<div style="text-align: justify;">
<span lang="ES-TRAD"><span style="font-family: inherit;">Debes
considerar que este tipo de dietas -por lo general- son desequilibradas y no
están bajo supervisión médica. Durante la primera semana algunas personas
padecen fatiga, estreñimiento, piel seca, pérdida de cabello, intolerancia al
frío y cambios emocionales.<o:p></o:p></span></span></div>
</div>
<div class="MsoNormalCxSpMiddle" style="mso-add-space: auto; mso-layout-grid-align: none; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 252.0pt 280.0pt 308.0pt 336.0pt; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<div style="text-align: justify;">
<br /></div>
</div>
<div class="MsoNormalCxSpMiddle" style="mso-add-space: auto; mso-layout-grid-align: none; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 252.0pt 280.0pt 308.0pt 336.0pt; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<div style="text-align: justify;">
<u><span lang="ES-TRAD" style="color: black;"><span style="font-family: inherit;"><span style="font-size: large;"><b>Dietas cero carbohidratos</b></span><o:p></o:p></span></span></u></div>
</div>
<div class="MsoNormalCxSpMiddle" style="mso-add-space: auto; mso-layout-grid-align: none; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 252.0pt 280.0pt 308.0pt 336.0pt; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<div style="text-align: justify;">
<span lang="ES-TRAD" style="color: black;"><span style="font-family: inherit;">Aunque para muchas personas resulta más cómodo eliminar alimentos que
moderar porciones, cualquier dieta que excluya algún grupo de alimentos puede
resultar perjudicial a la salud.<o:p></o:p></span></span></div>
</div>
<div class="MsoNormalCxSpMiddle" style="mso-add-space: auto; mso-layout-grid-align: none; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 252.0pt 280.0pt 308.0pt 336.0pt; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<div style="text-align: justify;">
<span lang="ES-TRAD" style="color: black;"><span style="font-family: inherit;">Al eliminar la fuente principal de energía –los hidratos de carbono-, tu
cuerpo comienza a utilizar la grasa como energía y esto provoca que se libere
gran cantidad de agua, que se refleja en la pérdida de peso. Por lo tanto, sí pierdes peso pero no todo corresponde a tejido graso. <o:p></o:p></span></span></div>
</div>
<div class="MsoNormalCxSpMiddle" style="mso-add-space: auto; mso-layout-grid-align: none; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 252.0pt 280.0pt 308.0pt 336.0pt; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<div style="text-align: justify;">
<span lang="ES-TRAD" style="color: black;"><span style="font-family: inherit;">Este tipo de dietas liberan unos cuerpos llamados cetónicos, son
eliminados a través de la orina y hacen que te sientas cansado y en algunas
ocasiones mareado y con nauseas (cetosis).<o:p></o:p></span></span></div>
</div>
<div class="MsoNormalCxSpMiddle" style="mso-add-space: auto; mso-layout-grid-align: none; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 252.0pt 280.0pt 308.0pt 336.0pt; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<div style="text-align: justify;">
<br /></div>
</div>
<div class="MsoNormalCxSpMiddle" style="mso-add-space: auto; mso-layout-grid-align: none; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 252.0pt 280.0pt 308.0pt 336.0pt; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<div style="text-align: justify;">
<u><span lang="ES-TRAD" style="color: black;"><span style="font-family: inherit;"><b><span style="font-size: large;">Dietas de desintoxicación</span></b><o:p></o:p></span></span></u></div>
</div>
<div class="MsoNormalCxSpMiddle" style="mso-add-space: auto; mso-layout-grid-align: none; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 252.0pt 280.0pt 308.0pt 336.0pt; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<div style="text-align: justify;">
<span lang="ES-TRAD" style="color: black;"><span style="font-family: inherit;">Consiste en tomar jugos o un solo tipos de alimento durante uno o más días
para "supuestamente" limpiar el organismo y dejarlo libre de toda toxina. La variedad de
alimentos es limitada y los nutrimentos no están equilibrados.<o:p></o:p></span></span></div>
</div>
<div class="MsoNormalCxSpMiddle" style="mso-add-space: auto; mso-layout-grid-align: none; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-pagination: none; tab-stops: 28.0pt 56.0pt 84.0pt 112.0pt 140.0pt 168.0pt 196.0pt 224.0pt 252.0pt 280.0pt 308.0pt 336.0pt; text-align: justify; text-autospace: none; text-justify: inter-ideograph;">
<div style="text-align: justify;">
<span lang="ES-TRAD" style="color: black;"><span style="font-family: inherit;">Este tipo de régimen solo provoca hambre, ansiedad, debilidad, fatiga y
en ocasiones desmayos.<o:p></o:p></span></span></div>
</div>
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<div style="text-align: justify;">
<span style="font-family: inherit;">Seguramente este tipo de regímenes te harán perder peso, pero solo por poco tiempo y con efectos negativos para la salud. Recuerda que una </span><b style="font-family: inherit;">dieta correcta</b><span style="font-family: inherit;"> incluye “todo” tipo de
alimentos y junto c</span><span style="font-family: inherit;">on la actividad física y una correcta hidratación
constituyen un pilar básico para mantener un estilo de vida saludable.</span></div>
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<span lang="ES-TRAD" style="color: black;"><span style="font-family: inherit;"><br /></span></span></div>
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<b><span lang="ES-TRAD"><span style="font-family: inherit;"><span style="font-size: large;"><u>Dietas
altas en fibra</u></span><o:p></o:p></span></span></b></div>
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<div style="text-align: justify;">
<span lang="ES-TRAD"><span style="font-family: inherit;">Una dieta correcta debe incorporar por lo menos 25 g de fibra al día, pero ¿qué sucede si se consume en exceso?<o:p></o:p></span></span></div>
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<ul>
<li style="text-align: justify;"><span style="font-family: inherit;">Puede generar diarrea, gases, cólicos y
distensión abdominal. Esto hasta que las bacterias naturales de nuestro
intestino se adaptan al aumento de fibra en la dieta.</span></li>
<li style="text-align: justify;"><span style="font-family: inherit;">Si no es acompañada con una cantidad
suficiente de agua puede provocar obstrucción intestinal.</span></li>
<li style="text-align: justify;"><span style="font-family: inherit;">Deficiencia de nutrientes, en especial
de vitaminas A, D, E, K y B12.</span></li>
<li style="text-align: justify;"><span style="font-family: inherit;">Proveer poca energía. La fibra dietética
provoca rápida saciedad, razón por la se cuál podría consumir menos alimento
del requerido.</span></li>
<li style="text-align: justify;"><span style="font-family: inherit;">Eliminación de nutrientes (hierro,
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utilización.</span></li>
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<div style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span lang="ES-TRAD"><span style="font-family: inherit;"><span style="font-size: large;">¿Qué
hay sobre los laxantes y diuréticos?</span></span></span></b></div>
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<br />
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<div style="text-align: justify;">
<span lang="ES-TRAD"><span style="font-family: inherit;">Se conoce como laxantes a los<span class="st"> medicamentos que aceleran la evacuación de las heces, mientras que
los </span>diuréticos provocan que el cuerpo elimine agua mediante la orina. <o:p></o:p></span></span></div>
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<span lang="ES-TRAD"><span style="font-family: inherit;">¿Por qué pierdo peso al consumirlos?
Esto se debe a la deshidratación que provocan. Ninguno tiene el “poder” de
reducir grasa, por el contrario, la pérdida de agua provoca disminución de
vitaminas y minerales lo que ocasiona mal humor, fatiga y mareos. Ojo. El abuso de estas substancias puede llegar a
provocar mal funcionamiento del corazón y daño renal. <o:p></o:p></span></span></div>
</div>
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<span lang="ES-TRAD" style="color: black;"><span style="font-family: inherit;"><br /></span></span></div>
</div>
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<div style="text-align: justify;">
<span lang="ES-TRAD" style="color: black;"><i><b><span style="font-family: inherit;">Recuerda que, "Somos lo que comemos vs. lo que gastamos"</span></b></i></span></div>
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Ferrnandahttp://www.blogger.com/profile/16697669610945014611noreply@blogger.com0tag:blogger.com,1999:blog-604898637510216597.post-80415033712301591992015-05-20T13:12:00.001-07:002015-06-10T19:34:13.674-07:00Cómo alimentar a mi hijo <div dir="ltr" style="text-align: left;" trbidi="on">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQNEpyeGhxkudlrPXee2FWCS_ea6NBkPz4fxP-7H86FdHxFL0E9J8jLvY99XledBVqurjKBetyyrWANqNBXvsqtt_kSPZmE1CNsQC8UnN_XsVHE1oR5wI_buLXzE-H00HS-S-DarIPOBvS/s1600/slide_321041_3006877_free.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQNEpyeGhxkudlrPXee2FWCS_ea6NBkPz4fxP-7H86FdHxFL0E9J8jLvY99XledBVqurjKBetyyrWANqNBXvsqtt_kSPZmE1CNsQC8UnN_XsVHE1oR5wI_buLXzE-H00HS-S-DarIPOBvS/s320/slide_321041_3006877_free.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Foto: huffingtonpost.com</td></tr>
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<span style="text-indent: 0cm;"><span style="font-family: inherit;"><span style="font-size: large;"><b>1.</b> Considera el desayuno la comida más
importante del día.</span></span></span></div>
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<span style="text-indent: 0cm;"><span style="font-family: inherit;">Explica al pequeño que al igual que los
autos, nuestro cuerpo necesita cargarse de energía para poder funcionar
correctamente, y el desayuno es la comida más importante del día, ya que
después de tantas horas de sueño amanecemos con la reserva baja. Los lácteos
son excelente opción para este tiempo de comida ya que son buena fuente de
proteína y de hidratos de carbono.</span></span></div>
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<span style="font-family: inherit; font-size: large;"><b><span lang="ES-TRAD" style="text-indent: 0cm;">2. </span><span lang="ES-TRAD" style="text-indent: 0cm;">Haz divertida la hora de la comida.</span></b></span></div>
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<span style="text-indent: 0cm;"><span style="font-family: inherit;">Si bien cuando nos sentamos a la mesa
nos tenemos que sentar “ a comer”, hacer este momento ameno no es difícil.
Escucha y comparte las experiencias del día, hazle saber lo importante que es
disfrutar ese momento juntos. Evita regaños y discusiones.</span></span></div>
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<span style="font-family: inherit; font-size: large;"><b>3. Da variedad y color a sus platos.</b></span></div>
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<span style="font-family: inherit;"><span style="text-indent: 0cm;">Para evitar pasar horas en la mesa con
el típico ¡eso no me gusta! procura platos coloridos, variados, divertidos y
con un toque de creatividad. Por ejemplo, convierte esa aburrida milanesa en
una carita feliz, utilizando rodajas de zanahorias para los ojos, una bolita de
aguacate para al nariz, jitomate en la sonrisa y</span><span style="text-indent: 0cm;"> </span><span style="text-indent: 0cm;">germen de alfalfa como cabello. Además de
divertido invitas sutilmente al niño a probar otro tipo de alimentos.</span></span></div>
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<span style="font-family: inherit; font-size: large;"><b><span lang="ES-TRAD" style="text-indent: 0cm;"><span style="font-stretch: normal;">4. </span></span><span lang="ES-TRAD" style="text-indent: 0cm;">Considera la importancia de los
hidratos de carbono.</span></b></span></div>
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<span style="font-family: inherit;"><span style="text-indent: 0cm;">Un poco más de la mitad de las calorías
deben provenir de hidratos de carbono como el arroz, la pasta, los cereales
integrales, las verduras y las frutas.</span><span lang="ES-TRAD"><span style="font-size: 7pt; font-stretch: normal;"> </span></span></span></div>
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<span lang="ES-TRAD"><span style="font-family: inherit; font-size: large;"><b>5. Incluye al menos 5 porciones de verdura
y fruta en su alimentación.</b></span></span></div>
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<span style="text-indent: 0cm;"><span style="font-family: inherit;">Son la principal fuente de vitaminas,
minerales y fibra, ¡es fácil llegar a la cuota! Aprovecha la gran diversidad
con la que cuenta nuestro país.</span></span></div>
<div class="MsoNoteLevel1" style="margin-left: 0cm; mso-list: none; tab-stops: 36.0pt; text-align: justify; text-indent: 0cm; text-justify: inter-ideograph;">
<span style="font-family: inherit;"><b><span style="font-size: large;">6. Ofrece alimentos ricos en ácidos grasos
Omega 3.</span></b></span></div>
<div class="MsoNoteLevel1" style="margin-left: 0cm; mso-list: none; tab-stops: 36.0pt; text-align: justify; text-indent: 0cm; text-justify: inter-ideograph;">
<span style="font-family: inherit;"><span lang="ES-TRAD" style="text-indent: 0cm;">Los ácidos grasos Omega 3 aportan
grandes beneficios a la salud </span><span lang="ES-TRAD" style="text-indent: 0cm;">de los pequeños. </span><span lang="ES-TRAD" style="text-indent: 0cm;">Se
encuentran principalmente en: aceites de semillas (cártamo, girasol, maíz,
soya), pescados grasos (atún, sardina, salmón, arenque), oleaginosas (nuez,
almendra, pistache, semillas, linaza, chía), aguacate y algunos cereales de
grano entero.</span></span></div>
<div class="MsoNoteLevel1" style="margin-left: 0cm; mso-list: none; tab-stops: 36.0pt; text-align: justify; text-indent: 0cm; text-justify: inter-ideograph;">
<span style="font-family: inherit;"><b><span style="font-size: large;">7. Disfruten de colaciones saludables y
nutritivas.</span></b></span></div>
<div class="MsoNoteLevel1" style="margin-left: 0cm; mso-list: none; tab-stops: 36.0pt; text-align: justify; text-indent: 0cm; text-justify: inter-ideograph;">
<span style="font-family: inherit;"><span style="text-indent: 0cm;">Acostúmbralos
a llevar siempre con ellos un recipiente con colaciones ricas y nutritivas
como: palomitas de maíz </span><b style="text-indent: 0cm;">hechas en casa</b><span style="text-indent: 0cm;">,
bolitas de frutas y/o verduras, frutos secos, nueces, cereal o un yogurt.</span></span></div>
<div class="MsoNoteLevel1" style="margin-left: 0cm; mso-list: none; tab-stops: 36.0pt; text-align: justify; text-indent: 0cm; text-justify: inter-ideograph;">
<span style="font-family: inherit;"><b><span style="font-size: large;">8. Haz del agua simple su bebida favorita.</span></b></span></div>
<div class="MsoNoteLevel1" style="margin-left: 0cm; mso-list: none; tab-stops: 36.0pt; text-align: justify; text-indent: 0cm; text-justify: inter-ideograph;">
<span style="text-indent: 0cm;"><span style="font-family: inherit;">Es necesario que nuestros pequeños se
acostumbren a acompañar sus alimentos con agua simple.</span></span></div>
<div class="MsoNoteLevel1" style="margin-left: 0cm; mso-list: none; tab-stops: 36.0pt; text-align: justify; text-indent: 0cm; text-justify: inter-ideograph;">
<span style="font-family: inherit; font-size: large;"><b>9. Cepilla los dientes al menos dos veces
por día.</b></span></div>
<div class="MsoNoteLevel1" style="margin-left: 0cm; mso-list: none; tab-stops: 36.0pt; text-align: justify; text-indent: 0cm; text-justify: inter-ideograph;">
<span style="text-indent: 0cm;"><span style="font-family: inherit;">La mejor manera de mantener una bella
sonrisa en nuestros pequeños es lavándolos –por lo menos- dos veces por día.
Evita caries y recuerda que una buena nutrición comienza por la boca.</span></span></div>
<div class="MsoNoteLevel1" style="margin-left: 0cm; mso-list: none; tab-stops: 36.0pt; text-align: justify; text-indent: 0cm; text-justify: inter-ideograph;">
<span style="font-family: inherit;"><b><span style="font-size: large;">10. ¡A
moverse!</span></b></span></div>
<div class="MsoNoteLevel1" style="margin-left: 0cm; mso-list: none; tab-stops: 36.0pt; text-align: justify; text-indent: 0cm; text-justify: inter-ideograph;">
<span style="text-indent: 0cm;"><span style="font-family: inherit;">Además de la actividad física que
desempeñe el pequeño, procuren paseos familiares, caminatas, colaboración con
las tareas del hogar, etc. Hazle saber la importancia que tiene el ejercicio
físico para</span></span></div>
<div class="MsoNoteLevel1" style="margin-left: 0cm; mso-list: none; tab-stops: 36.0pt; text-align: justify; text-indent: 0cm; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNoteLevel1" style="margin-left: 0cm; mso-list: none; tab-stops: 36.0pt; text-align: justify; text-indent: 0cm; text-justify: inter-ideograph;">
<span lang="ES-TRAD"><span style="font-family: inherit;">No quieras modificar los hábitos y la
conducta alimentaria del niño de un día para otro, para obtener resultados
permanentes <b style="mso-bidi-font-weight: normal;">deberás ir poco a poco</b>. Recuerda
que, una vez encaminados, les será difícil soltar el hábito.<o:p></o:p></span></span></div>
<div class="MsoNoteLevel1" style="mso-list: none; tab-stops: 36.0pt; text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNoteLevel1" style="mso-list: none; tab-stops: 36.0pt; text-align: justify; text-justify: inter-ideograph;">
<i><b>Recuerda que, "Somos lo que comemos vs. lo que gastamos"</b></i></div>
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Ferrnandahttp://www.blogger.com/profile/16697669610945014611noreply@blogger.com0tag:blogger.com,1999:blog-604898637510216597.post-89883145068843770202015-05-05T17:48:00.002-07:002015-06-10T19:34:23.669-07:00Alimentos que cuidan tu piel<div dir="ltr" style="text-align: left;" trbidi="on">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdetpyUJ-1rSsaKp_jBx1S98WcqXTFb00Drlm-jLiXMYaor_18b7N12HKndrd0O99sE_EmuDnH1cpywegQNFMBFdXUcpqKC0sg29rjtdsr84v-KSk8U6yGvburitfvx8a1mw5rMUUXPuPJ/s1600/iStock_000015352610XSmall1redcurrant7.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdetpyUJ-1rSsaKp_jBx1S98WcqXTFb00Drlm-jLiXMYaor_18b7N12HKndrd0O99sE_EmuDnH1cpywegQNFMBFdXUcpqKC0sg29rjtdsr84v-KSk8U6yGvburitfvx8a1mw5rMUUXPuPJ/s1600/iStock_000015352610XSmall1redcurrant7.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Foto: organicme.ca</td></tr>
</tbody></table>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: inherit;">¿Sabías
qué la piel es el órgano más grande del cuerpo humano? y en el reflejamos
nuestro estado de salud. Si bien ésta se renueva constantemente es importante
consentirla y cuidarla a diario.</span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span lang="ES-TRAD"><span style="font-family: inherit;">La
triada perfecta para mantener una piel radiante está compuesta por: una
correcta hidratación, descanso suficiente (entre 6 y 8 horas por día) y una alimentación
completa y equilibrada. Los nutrientes aliados en el cuidado de tu piel son:<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: inherit;"><span lang="ES-TRAD"><b><span style="font-size: large;">Carotenoides:</span></b></span><span lang="ES-TRAD"> Estas substancias no solo
protegen la piel, sino que estimulan su propia inmunidad, un factor
anticancerígeno muy importante. Estudios muestran que las personas que siguen
una dieta rica en carotenoides presentan menos problemas con la exposición al
sol ya que sus células están bien protegidas, además son los responsables de
lucir un perfecto bronceado.</span></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span lang="ES-TRAD"><span style="font-family: inherit;">Los
carotenoides están presentes en verduras y frutas de color rojo, anaranjado y
verde como zanahoria, jitomate, espinaca, pimentón rojo, apio, perejil, frutas
cítricas, durazno, mango y papaya.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: inherit;"><b><span style="font-size: large;"><span lang="ES-TRAD">Vitamina E:</span><span lang="ES-TRAD"> </span></span></b><span lang="ES-TRAD">Esencial
en el cuidado de la piel, por su actividad antioxidante protege el tejido
corporal del daño causado por los radicales libres. <o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span lang="ES-TRAD"><span style="font-family: inherit;">La
vitamina E está presente en aceites vegetales como soya, canola, maíz, girasol,
etc., nueces, almendras, cacahuates, pepitas, avellanas, semillas de girasol,
germen de trigo, margarina, cereales y alimentos fortificados.<o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: inherit;"><b><span style="font-size: large;"><span lang="ES-TRAD">Vitamina C:</span><span lang="ES-TRAD"> </span></span></b><span lang="ES-TRAD">Sin la ingesta adecuada de esta vitamina, el cuerpo
no puede producir colágeno. El colágeno es una proteína esencial presente en
tejidos del cuerpo, incluidos huesos, dientes y piel. Entre sus funciones está
brindar al organismo firmeza, elasticidad e integridad en la estructura
corporal, facilita la prevención de moretones y garantiza una correcta
cicatrización. <o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span lang="ES-TRAD"><span style="font-family: inherit;">Fuentes alimentarias: <o:p></o:p></span></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<br /></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span style="font-family: inherit;"><span lang="ES-TRAD"><b><span style="font-size: large;">Zinc:</span></b> </span><span lang="ES-TRAD">Importante mineral presente en las
células de todo nuestro cuerpo, juega un importante papel en la cicatrización
de heridas y en algunas afecciones de la piel como psoriasis, dermatitis
escamosa y acné.</span></span></div>
<div class="MsoNormal" style="text-align: justify; text-justify: inter-ideograph;">
<span lang="ES-TRAD"><span style="font-family: inherit;">Los alimentos ricos en proteína
contienen grandes cantidades de zinc. La carne de res, cerdo y cordero
contienen más zinc que el pollo y el pescado. Otras buenas fuentes de zinc son
los ostiones, germen de trigo, cereales integrales y algunas oleaginosas como
el piñón y las nueces. <o:p></o:p></span></span><br />
<span lang="ES-TRAD"><span style="font-family: inherit;"><br /></span></span>
<span lang="ES-TRAD"><i><b>Recuerda que, "Somos lo que comemos vs. lo que gastamos"</b></i></span></div>
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Ferrnandahttp://www.blogger.com/profile/16697669610945014611noreply@blogger.com0tag:blogger.com,1999:blog-604898637510216597.post-27988090632843475172015-03-13T12:25:00.000-07:002015-03-13T12:25:48.532-07:00Proteínas vegetales<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic10PaTshk_2fjOYJWyLcb9MVqTzUuFn0dyzZyp5t55oZoYSf-IHyj8DqVBQLoJ1FdoK7jh2yG5czASQduSZMGwHZOLpp_-Ucn3x_3jsvPltflZHkCT0LlfL6UmMg9qMXX4_5XmzrBZ3X1/s1600/proteinas.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic10PaTshk_2fjOYJWyLcb9MVqTzUuFn0dyzZyp5t55oZoYSf-IHyj8DqVBQLoJ1FdoK7jh2yG5czASQduSZMGwHZOLpp_-Ucn3x_3jsvPltflZHkCT0LlfL6UmMg9qMXX4_5XmzrBZ3X1/s320/proteinas.jpg" /></a></div><div dir="ltr" style="text-align: left;" trbidi="on">
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Ferrnandahttp://www.blogger.com/profile/16697669610945014611noreply@blogger.com0tag:blogger.com,1999:blog-604898637510216597.post-14230566851431830682015-03-04T19:25:00.000-08:002015-03-04T19:25:53.308-08:00Dieta y SPM<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWzMvLWShn5pkLeSyamrdXYQUBFkZx8Px9aMISA6fGtUr0fudDx7roJLuQAi_qGaxDnmuYta9mPpvRQYGb-7qEnv2DX4tEmVgazvUfWiz1psQPdFhPx-uk-THRUX_5yUdQ1a4Z8-bNW8z3/s1600/pms1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWzMvLWShn5pkLeSyamrdXYQUBFkZx8Px9aMISA6fGtUr0fudDx7roJLuQAi_qGaxDnmuYta9mPpvRQYGb-7qEnv2DX4tEmVgazvUfWiz1psQPdFhPx-uk-THRUX_5yUdQ1a4Z8-bNW8z3/s200/pms1.jpg" /></a></div>
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<iframe width="560" height="340" src="http://cdn.livestream.com/embed/dixotv?layout=4&clip=flv_604e14d9-00d1-4521-a2b7-b86cac5991cd&height=340&width=560&autoPlay=false&mute=false" style="border:0;outline:0" frameborder="0" scrolling="no"></iframe><div style="font-size: 11px;padding-top:10px;text-align:center;width:560px">Watch <a href="http://www.livestream.com/?utm_source=lsplayer&utm_medium=embed&utm_campaign=footerlinks" title="live streaming video">live streaming video</a> from <a href="http://www.livestream.com/dixotv?utm_source=lsplayer&utm_medium=embed&utm_campaign=footerlinks" title="Watch dixotv at livestream.com">dixotv</a> at livestream.com</div>Ferrnandahttp://www.blogger.com/profile/16697669610945014611noreply@blogger.com0tag:blogger.com,1999:blog-604898637510216597.post-83764364133159894802015-02-19T19:11:00.000-08:002015-02-19T19:11:14.556-08:00Dieta y ciclismo <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXcbbeBZUJNZMfp1oKsb50x1iFYNPK2crQ4-px5xrzqJdXh_M2MkdZ4VmBQh161RqiBXRLnVmeXy9Amd72I72-CFq_g-lCDpImk4laEiq4IhYxlMYqR5iUCqrVJfKg1kecnAq0eQeJi46f/s1600/CICLOTON-2-900x500.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXcbbeBZUJNZMfp1oKsb50x1iFYNPK2crQ4-px5xrzqJdXh_M2MkdZ4VmBQh161RqiBXRLnVmeXy9Amd72I72-CFq_g-lCDpImk4laEiq4IhYxlMYqR5iUCqrVJfKg1kecnAq0eQeJi46f/s320/CICLOTON-2-900x500.jpg" /></a></div>
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Ferrnandahttp://www.blogger.com/profile/16697669610945014611noreply@blogger.com0tag:blogger.com,1999:blog-604898637510216597.post-22936678436572414512015-02-05T18:10:00.001-08:002015-02-12T17:54:14.037-08:00Mitos y realidades de la comida mexicana<div dir="ltr" style="text-align: left;" trbidi="on">
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Ferrnandahttp://www.blogger.com/profile/16697669610945014611noreply@blogger.com0tag:blogger.com,1999:blog-604898637510216597.post-40031904065698386282015-01-21T16:21:00.000-08:002015-01-21T16:22:31.584-08:00Obesidad Infantil<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNEE3b3uT3yQVyrv_6U92OtwJ8rfYIeU7UFUiEcWeNOlQoApL1nqyyv0vs3iTbiD7I29sLpR7LIrP7OB7B1EHKdsRTk3GnuCKTircyVcHYfSKWjiFMY7vUd-2-mW2Rn0n8eGqBkChiElLO/s1600/77160h.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNEE3b3uT3yQVyrv_6U92OtwJ8rfYIeU7UFUiEcWeNOlQoApL1nqyyv0vs3iTbiD7I29sLpR7LIrP7OB7B1EHKdsRTk3GnuCKTircyVcHYfSKWjiFMY7vUd-2-mW2Rn0n8eGqBkChiElLO/s320/77160h.jpg" /></a></div><div dir="ltr" style="text-align: left;" trbidi="on">
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Ferrnandahttp://www.blogger.com/profile/16697669610945014611noreply@blogger.com0tag:blogger.com,1999:blog-604898637510216597.post-67034892728056829272015-01-14T15:56:00.002-08:002015-01-14T15:56:46.383-08:00Cómo perder peso y retomar buenos hábitos<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8NKeJt04VE7cSMRp0yHdBqQwScCHGPbPJlKT59B4Jw3z32Lk54pADnvmyDuIlzZUJHaHpAuZHwsB7i3afhD10ottNQZ1lp8igtfht05M8UYzBxi5SEufMyGRSPB0LQXAjQqGPkl-lttsT/s1600/Metas.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8NKeJt04VE7cSMRp0yHdBqQwScCHGPbPJlKT59B4Jw3z32Lk54pADnvmyDuIlzZUJHaHpAuZHwsB7i3afhD10ottNQZ1lp8igtfht05M8UYzBxi5SEufMyGRSPB0LQXAjQqGPkl-lttsT/s320/Metas.PNG" /></a></div><div dir="ltr" style="text-align: left;" trbidi="on">
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Ferrnandahttp://www.blogger.com/profile/16697669610945014611noreply@blogger.com0tag:blogger.com,1999:blog-604898637510216597.post-63543782154611199012015-01-06T14:25:00.000-08:002015-01-06T14:25:23.350-08:00Un buen comienzo<div dir="ltr" style="text-align: left;" trbidi="on">
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Típico, le pides a los reyes magos un milagro para perder los kilos ganados durante la época decembrina y sólo te dejan una rosca. Suele pasar, así que mejor te comparto tres remedios (no mágicos) que te pueden ayudar en la lucha contra esos kilitos de más.</div>
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<span style="font-size: large;">1.- Incluye a tu dieta alimentos que brinden saciedad</span></div>
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Tanto los alimentos ricos en fibra como las proteínas magras y las grasas insaturadas son la mejor opción para <b>controlar el apetito.</b> </div>
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Algunas opciones para tus tardes de ansiedad podrían ser:</div>
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<ul>
<li>Verduras acompañadas de hummus, nueces o jocoque</li>
<li>Fruta con yogur o queso cottage y salvado de trigo <b>natural</b></li>
<li>Sándwich de queso panela acompañado de aguacate, germen de alfalfa y zanahoria rallada</li>
<li>Palomitas de maíz</li>
</ul>
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<b>Proteínas recomendadas:</b> Leguminosas (frijol, haba, lentejas, garbanzo, chícharo), lácteos descremados o <i>“light”, </i>queso panela o fresco, pechuga de pollo, pavo, atún, pescado y huevo.</div>
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<b>Cereales integrales:</b> Avena, tortilla, arroz salvaje, espagueti integral, quinoa y amaranto. </div>
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<b>Grasas:</b> Aguacate, nueces, almendras, cacahuate <b>natural</b>, aceitunas, ajonjolí, aceites vegetales como oliva, canola o soya (con moderación). </div>
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<span style="font-size: large;">2.- Evita códigos de barras en tu alimentación </span></div>
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Comencemos por aclara que no todos los alimentos procesados son iguales, algunos como es el caso del atún enlatado o –ciertos- yogures naturales resultan excelente opción, pero tristemente la mayoría de los alimentos paquete (como yo les llamo) están atiborrados de azúcar, sodio, grasas saturadas y trans, ingredientes que además de aumentar tu cintura, son poco recomendados para el cuidado de la salud.</div>
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<span style="font-size: large;">3.- Bebe agua simple</span></div>
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¿Sabías que alrededor del 20% de la ingesta calórica de los mexicanos proviene de bebidas azucaradas? </div>
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Beber agua simple no sólo te ayuda a restar calorías a tu plan, tiene otros beneficios:</div>
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</div>
<ul>
<li>Mejora la digestión</li>
<li>Regula la temperatura</li>
<li>Contribuye a la eliminación de toxinas en el organismo</li>
<li>Ayuda a mejorar la absorción de nutrimentos</li>
<li>Brinda saciedad</li>
</ul>
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Comienza el año con estos sencillos consejos y recuerda, <b>la magia no existe</b>. Pequeños cambios, grandes diferencias. </div>
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Ferrnandahttp://www.blogger.com/profile/16697669610945014611noreply@blogger.com0tag:blogger.com,1999:blog-604898637510216597.post-41295497841462139932014-12-24T12:00:00.000-08:002014-12-24T12:00:01.778-08:00Dulce Navidad<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">Foto: handspire.com</td></tr>
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Imposible pasar la cena de navidad sin un rico postre, por eso, te comparto cinco recomendaciones para disminuir el consumo de azúcar en estas fiestas.</div>
<ol style="text-align: justify;">
<li>Al preparar postres, prefiere fructuosa en lugar de azúcar. La fructuosa tiene mayor poder endulzante, por lo tanto, utilizas menos y tus postres aportarán menos calorías.</li>
<li>Utiliza fruta fresca en lugar de fruta deshidratada o en almíbar.</li>
<li>Incluye postres como gelatinas de agua o yogur con frutas fresca de temporada.</li>
<li>Si te gusta tomar el café o el té dulce, prefiere edulcorantes naturales sin calorías como el Stevia.</li>
<li>Modera la porción. Independientemente de que ahorres calorías en la preparación, recuerda que la clave es la porción.</li>
</ol>
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<span style="font-size: large;"><i><b>Somos lo que comemos vs. lo que gastamos. </b></i></span></div>
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Ferrnandahttp://www.blogger.com/profile/16697669610945014611noreply@blogger.com0tag:blogger.com,1999:blog-604898637510216597.post-16841067399256294972014-12-23T17:23:00.000-08:002014-12-23T17:23:50.870-08:00Romeritos<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">Foto: mexicoproduce.mx</td></tr>
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Los romeritos son un delicioso platillo perteneciente a la cocina mexicana, se componen de hojas de romero, un quelite que crece en las milpas y nada tiene que ver con el romero de olor. Estas hojas aportan fibra, hierro, vitamina A, C, calcio y proteínas. </div>
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Los romeritos son un plato energético que tienen como base mole, salsa prehispánica rica en vitamina A y calcio. En ocasiones, se acompañan con tortitas de camarón seco capeadas con huevo, ricas en proteínas, hierro, calcio y ácido fólico; finalmente se les incorpora papas y nopales que aportan fibra, potasio, ácido fólico, vitamina A y C.</div>
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Una taza aporta en promedio 350 kcal.</div>
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<b><i>Somos lo que comemos vs. lo que gastamos.</i></b></div>
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Ferrnandahttp://www.blogger.com/profile/16697669610945014611noreply@blogger.com0tag:blogger.com,1999:blog-604898637510216597.post-34560112959425563402014-12-17T15:58:00.001-08:002014-12-17T15:59:28.420-08:00Propiedades nutrimentales de las carnes más consumidas en navidad.<div dir="ltr" style="text-align: left;" trbidi="on">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimRbOW7bl-x8xVC3-CzKqOeedD0pWVgf8vlD-JYEk8GwX3f-hJimiCQYETDC_2ZabfoPFyX-XGRzgMEWWqSiILK7wtWcETKWjBZ-28hADWjr5DS5TOJkThEG1uMpiNDJbd82yhyphenhyphenWTqpKui/s1600/5195683511_bf381b6754_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimRbOW7bl-x8xVC3-CzKqOeedD0pWVgf8vlD-JYEk8GwX3f-hJimiCQYETDC_2ZabfoPFyX-XGRzgMEWWqSiILK7wtWcETKWjBZ-28hADWjr5DS5TOJkThEG1uMpiNDJbd82yhyphenhyphenWTqpKui/s1600/5195683511_bf381b6754_o.jpg" height="191" width="320" /></a></div>
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<span style="font-size: large;"><b>Pavo</b></span><br />
¿Sabías que el pavo es oriundo de México? Le conocemos como guajolote. El jugoso pavo o guajolote posee importantes cualidades nutrimentales, forma parte de las carnes blancas que se caracterizan por tener poca grasa y aporte de colesterol, además es de fácil digestión. 100 gramos de carne aporta 127 kilocalorías y 6.2 gramos de grasa. <br />
<b>Ojo:</b> La mayor parte de la grasa del pavo se concentra en la piel. Evita consumirla.<br />
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<span style="font-size: large;"><b>Bacalao</b></span><br />
Se suele comer fresco, desecado o ahumado. Pertenece a los alimentos de origen animal con muy bajo aporte de grasa, ya que almacena sus reservas de grasa en el hígado Su carne es rica en proteínas de alto valor biológico, 100 gramos de bacalao fresco aporta 82 kilocalorías y tan sólo 0.6 gramos de grasa. <br />
<b>Ojo:</b> El bacalao seco aporta cantidades importantes de sodio, por esta razón las personas que padecen hipertensión deben limitar su consumo.<br />
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<span style="font-size: large;"><b>Cerdo</b></span><br />
La carne porcina goza de mala reputación a pesar de contar con alto valor nutrimental y tener buen sabor ¿Sabías que el lomo de cerdo y la carne de pollo (muslo- pierna) son similares en aporte de grasa? 100 gramos de lomo de cerdo aporta 140 kilocalorías y 6.2 gramos de grasa, mientras que la misma cantidad de pollo (sin piel) aporta 120 kilocalorías y 5.3 gramos de grasa.<br />
<b>Ojo:</b> No todos los cortes de carne de cerdo aportan la misma cantidad de grasa y calorías, prefiere cortes como el lomo y el solomillo.<br />
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Toda las carnes son fuente importante de proteínas, vitaminas como la B1, B3, B5, B6, B7, B12 y ácido fólico, de minerales como el fósforo, el potasio, el magnesio, el hierro y el zinc. <br />
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Si durante estas fiestas quieres cuidar la línea, elige –preferentemente- cortes magros (con poco contenido de grasa), aunque lo que determina si tu platillo es calórico o no, es la cantidad que consumes, así como el modo de preparación. Por ejemplo, una porción de 200g. de pavo (pechuga) SIN relleno aporta aproximadamente 200 kcal. mientras la misma cantidad de pavo con relleno aporta 750 kcal. Tu eliges. </div>
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<span style="font-size: large;"><i><b>Somos lo que comemos vs. lo que gastamos. </b></i></span></div>
</div>
Ferrnandahttp://www.blogger.com/profile/16697669610945014611noreply@blogger.com0tag:blogger.com,1999:blog-604898637510216597.post-20010736247356332722014-12-10T18:23:00.000-08:002014-12-10T18:27:28.943-08:00El reto de cambiar de año sin cambiar de talla<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">Foto: achealthsolutions</td></tr>
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¡Qué miedo! Se acerca el fin de año y eso para muchos significa aumento de peso. ¿Sabías que durante las fiestas decembrinas los mexicanos aumentan entre 3 y 5 kilogramos? Diciembre es un mes qué fácilmente seduce al apetito. Las comidas de navidad y fin de año se caracterizan por ser ricas en grasa, azúcares, condimentos e hidratos de carbono, ingredientes contribuyen en aumentar la talla. <br />
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Por increíble que parezca, una dieta correcta <b>acompañada de actividad física</b> te puede ayudar a sobrellevar esos excesos sin necesidad de dejar de comer, ¿cómo? con pequeños cambios en tus hábitos alimentarios. <br />
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<span style="font-size: large;"><b>Para “alivianar” los excesos, procura:</b></span></div>
<ul style="text-align: left;">
<li>Beber suficiente agua simple durante todo el día.</li>
<li>Comenzar la comida/ cena con un caldo o sopa (no cremosa).</li>
<li>En el desayuno, agregar salvado de trigo “natural” a la fruta.</li>
<li>Consumir naranjas (completas) como colación.</li>
<li>No llegar al evento con el estómago vacío. </li>
<li>Aderezar tus ensaladas con vinagre o limón en lugar de aderezo.</li>
<li>Botanas preparadas a base de vegetales. </li>
<li>Servir los alimentos en platos pequeños.</li>
<li>Masticar de 15 a 20 veces cada bocado.</li>
<li>Intercalar cada copa de alcohol con un vaso de agua simple. </li>
<li>Mantener actividad física regular.</li>
</ul>
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Si la tentación fue mayor a la voluntad, al siguiente día del atracón, evita alimentos dulces (incluyendo fruta), pan, arroz, tortilla, cereales y lácteos. Consume proteínas bajas en grasa como atún en agua, claras de huevo, pechuga de pollo o pescado asado acompañado de toda la lechuga, pepinos y vegetales verdes que desees. Evidentemente esta NO es la solución, la clave está en la moderación.<br />
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No esperes al primero de Enero para fijar metas saludables, el bien comer debe mantenerse durante cualquier temporada y en cualquier hora del día, considera que <b>los excesos no sólo engrandecen la cintura, dañan la salud. </b><br />
<span style="font-size: large;"><i><b><br />Somos lo que comemos vs. lo que gastamos. </b></i></span></div>
</div>
Ferrnandahttp://www.blogger.com/profile/16697669610945014611noreply@blogger.com0tag:blogger.com,1999:blog-604898637510216597.post-66709381818531852262014-12-10T16:43:00.000-08:002014-12-10T16:43:31.658-08:00Dietas de moda<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxWHM7QRMSt5Ckp3pZWq53L9csoCGQwfDaOEMsMs2L8gRwbrAjgBctFEGmuKY2ae1gdeB8EKhyphenhyphen1h_dLQ0ZCj1M6PEheYXlNEHBCKeKSJwEghCvrNPJnUGmuRz6aWL8LozQ6ZbWibQ5BXgo/s1600/libros-de-dietas.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxWHM7QRMSt5Ckp3pZWq53L9csoCGQwfDaOEMsMs2L8gRwbrAjgBctFEGmuKY2ae1gdeB8EKhyphenhyphen1h_dLQ0ZCj1M6PEheYXlNEHBCKeKSJwEghCvrNPJnUGmuRz6aWL8LozQ6ZbWibQ5BXgo/s200/libros-de-dietas.jpg" /></a></div>
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Ferrnandahttp://www.blogger.com/profile/16697669610945014611noreply@blogger.com0tag:blogger.com,1999:blog-604898637510216597.post-1034481843923752212014-12-03T16:21:00.001-08:002015-07-30T07:15:07.577-07:00Mitos sobre colesterol<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-size: large;"><b><i>Si no tienes síntomas, no pasa nada</i></b></span><br />
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Falso. El colesterol elevado en sangre -por lo general- no tiene sintomatología. Procura revisar con regularidad (una vez al año) tus niveles de colesterol sanguíneo.<br />
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<span style="font-size: large;"><i><b>Si tienes el colesterol elevado, debes eliminar las grasas de tu dieta</b></i></span><br />
Falso. Las grasas son un nutrimento básico para el organismo. Aprende a diferenciar entre alimentos ricos en grasas saturadas (tocino, embutidos, carne con grasa visible) y aquellos que aportan grasas benéficas al organismo (pescado, nueces, aguacate).<br />
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<span style="font-size: large;"><i><b>El colesterol elevado se hereda</b></i></span><br />
Cierto. Un importante factor de riesgo es la herencia familiar, pero los hábitos saludables son determinantes en la aparición de la enfermedad. Si en lugar de una casita la familia te heredó hipercolesterolemia, mantente alejado del tabaco, haz ejercicio y conserva un peso saludable. <br />
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<span style="font-size: large;"><i><b>El huevo es rico en colesterol</b></i></span><br />
Cierto, aunque existe gran controversia al respecto. Por años fue un alimento satanizado pues se le relacionaba con niveles altos de colesterol sanguíneo, hoy, diversos estudios demuestran que el colesterol contenido en los alimentos no influye tanto en los niveles de colesterol en sangre como el exceso de grasa saturada en la dieta. <br />
Ojo. No es lo mismo combinar tu huevo con vegetales que con algún tipo de embutido. La segunda opción seguro elevará tus niveles de colesterol, la primera no.<br />
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<span style="font-size: large;"><i><b>Para reducir los niveles de colesterol es necesario eliminar los alimentos de origen animal</b></i></span><br />
Falso. Si bien la principal fuente exógena de colesterol proviene de este grupo de alimentos, también son necesarios en nuestra dieta ya que contienen importantes nutrientes que nuestro organismo requiere para un correcto funcionamiento. <br />
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<span style="font-size: large;"><i><b>La avena disminuye los niveles de colesterol</b></i></span><br />
Cierto. La fibra soluble presente en la avena, pueden llegar a reducir los niveles de colesterol sanguíneo, ya que disminuye su absorción y lo elimina del cuerpo, además contribuye a elevar los niveles de colesterol HDL o “bueno”.<br />
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<span style="font-size: large;"><i><b>Si me diagnosticaron colesterol elevado, debo elegir aceites vegetales “libres de colesterol”</b></i></span><br />
Falso. Los alimentos de origen vegetal –incluyendo los aceites- NO aportan colesterol, esta es una trampa publicitaria para hacerle creer al consumidor que adquiere productos “saludables”. <br />
<span style="font-size: large;"><i><b><br />El Omega 3 ayuda a reducir los niveles de colesterol</b></i></span><br />
Cierto. Los ácidos grasos EPA y DHA que contiene el Omega 3, actúan como antiinflamatorios y contribuyen en la disminución de los niveles de colesterol LDL o “malo” aumentando los niveles de colesterol HDL o “bueno”.</div>
Ferrnandahttp://www.blogger.com/profile/16697669610945014611noreply@blogger.com0tag:blogger.com,1999:blog-604898637510216597.post-84306338626524946582014-12-03T15:42:00.000-08:002014-12-10T16:46:11.861-08:00Dieta y Colesterol<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_Lc0-HjeQzcmTqoAEzhkn2-Zw3iZLg6dmuWR6EHnN8fsEleA5-Y8NQj2qYADylDcyMZp7POgAjy4C4b4sXEUGsQiue75qQNt4_BBUMZwNrKWiB-EFhlsLSqetBJw_0SjtjI9nfHEDT5Bl/s1600/huevo+colesterol.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_Lc0-HjeQzcmTqoAEzhkn2-Zw3iZLg6dmuWR6EHnN8fsEleA5-Y8NQj2qYADylDcyMZp7POgAjy4C4b4sXEUGsQiue75qQNt4_BBUMZwNrKWiB-EFhlsLSqetBJw_0SjtjI9nfHEDT5Bl/s320/huevo+colesterol.PNG" /></a></div>
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