Carbohydrates
the theme this week is carbohydrates to complete the previous articles of protein, fat, vitamins and so on. Carbohydrates are mainly found in the kingdom vegetal.Están building walls of the cells in our body, forming heaps and nutrition are essential for metabolism. The main carbohydrates in the diet are sugars, starches and fiber.
There are many diets that avoid carbohydrates because they say they are fattening. But it does not simply know how to avoid it and how to choose between different foods. Most of the carbohydrates in the diet is converted into glucose in the body needed to power the células.La formation of glycogen in the liver acts as a reserve food to keep blood glucose levels constante.Con small amount carbohydrates in the diet, the body can make glucose from amino acids, lactic acid and glycerol.
Carbohydrates “fast” and “slow”
Carbohydrates in food are absorbed at different rates depending on how the alimentos.Se are accustomed to speak of “fast” and “slow” alimentos.Se joins in a standardized way how quickly blood sugar levels in the blood are affected after eating a alimento.Los results are usually expressed in terms of glycemic index (GI). (See also my article in the Glycemic Index)
Examples of foods that provide a rapid impact on not only the blood sugar-rich foods (beverages, jams and jellies), but also for example white bread. The most elaborate is a food, the faster (ie mash that is first cooked and then mashed potatoes compared to raw). Pasta, rice, vegetables and bread with a high percentage of whole grains are examples of foods that provide a slow and gentle rise in blood sugar.
Most energy intake (55-60%) should come from carbohydrates, mostly in the form of bread, cereals, potatoes, fruits and verduras.Para those who consume 2000 kg of calories (kcal) per day for between 250 and 300 grams of carbohydrates carbono.De these, not more than 50 grams should come from added sugars.
Protein
The protein is included in the tissue cells around the cuerpo.Además, hormones, enzymes and important parts of the immune system consists of proteín.La protein is an important component in the body and plays a role in cell structure, as well as function throughout the body.
Protein is made up of about 20 amino acids, of which nine will be provided by foods because the body cannot produce them.
A part of the muscles, proteins can not appreciably be stored in the body. The high protein intake does not lead to the creation of growing tissues rich in protein and therefore does not guarantee growth basic requirements for building muscle is exercise físic.El effect of exercise depends on the content of dietary protein, and if the body is in energy balance (when the body’s energy needs are covered by the intake of energy through food).
Recommended daily protein intake for an adult is about 0.8 g per kg of body weight, equivalent to 50-60 grams per day.
The protein in the diet comes from plant foods (cereals, potatoes, peas and beans) and foods of animal origin (meat, milk, fish, eggs). Animal food contains the essential amino acids in an amount that is sufficient for the needs of the body while many plant foods no.Sin however, vegetarians and vegans can, with a well-planned and varied diet, get the necessary amount of essential amino acids in their diet.
Fats
Fat is an important source of energy for our bodies and the type of fat in the correct amount is vital for us to feel would feel better eating lessfor most, is even more important to change the right kind of fat, which is to eat less saturated fat and more fat El excess fat can lead to obesity and high in saturated fat can lead to disease cardiovascular.Una simple rule of thumb is to choose the fat “soft” rather than “hard.” In general we can say that the harder the fat at room temperature, more saturated fat butter and margarine, liquid margarine or oil used to cook if you want to eat healthy.
Why do we need fat?
Fats provide energy to the body in concentrated form and stored in adipose tissue as a store of fat is also energía.La insulation and protects the internal organs. Fats are necessary for the body to build and repair cells and produce hormones and substance similar to fat hormonas.La is also necessary for the body is able to absorb fat-soluble vitamins A, D, E and K Fats We also provide basic needs, essential fatty acids called grasos.El body cannot produce these fatty acids by itself so we must get through comida.Los fatty acids have effects on a number of functions in the body, including pressure blood pressure, blood clotting and the immune system.
Different fats
There are different types of fats: saturated, monounsaturated and polyunsaturated fats. The difference between them is the way that fatty acids are built. Most people eat too much saturated fat and very little fat poliinsaturada.Demasiada saturated fat can increase the amount of cholesterol in the blood which in turn increases the risk of disease and polyunsaturated cardiovascular.Mono can reduce the level of harmful cholesterol in the blood and reduce the risk of these diseases.
Saturated fat
Saturated fats are found in foods of animal origin and certain oils vegetales.Los foods that are high in saturated fats are for example: whole milk, butter, cheese, meat fat and meat products like sausage and bacon, cream, ice cream and cakes, chocolate, coconut oil and palm oil.
Monounsaturated fat
Monounsaturated fats are, eg: olive oil, olives, canola oil, almonds, hazelnuts, cashews and peanuts, avocado and chicken.
Polyunsaturated fat
polyunsaturated fats are the main omega-3 and omega-6. For example: Oily fish such as salmon, mackerel, herring and sardines, sunflower and corn oil, sesame seeds and sesame seed oil, flaxseed and flaxseed oil, walnuts and so on.
How much fat should we eat?
Fat contains more energy than other nutrientes.1 gram of fat contains 9 kcal (37 kJ), which is more than twice that 1 gram of carbohydrate or fat does not proteínas.Dado so full, but contains a lot of energy per gram, Too easy to get to power grasa.Puede lead to overweight and obesity. Approximately one third of the energy in a day should come from grasas.Para a woman, this means about 70 grams of fat a day and a man of about 90 gramos.Una person who moves a lot need more fat than one that is much quiet time.
Top 20 Nutrition Tips
1. Start each day with freshly squeezed lemon juice fasting. It is one of the best cleansers out there, with a powerful diuretic effect that helps eliminate waste substances that accumulate during sleep. Also helps to enhance immunity, prevent and treat infections and cancer.
2. Pecking Avoid substituting coffee for green tea. Green tea helps kill the bug between meals, has a lighter touch of caffeine that lets you keep daily activity and not add calories. It is a powerful antioxidant that helps slow aging and associated diseases.
3. Cranberry juice to prevent urinary tract infections. Many women and some men athletes, especially cyclists, are prone to cystitis and other urinary tract infections, when they catch cold training. To avoid this, a daily drink cranberry juice or cranberries Americans, who have a natural antimicrobial.
4. Drink milk to gain strength and muscle mass and lose fat. A study published in the journal Medicine and Science in Sports & Exercise this June, has found that women who drank 500 ml of skim milk immediately after exercise, gained more muscle, more strength and lost fat while following a training resistance, 5 days a week for 12 weeks.
5. Eat fish to avoid deafness. Besides the benefits of omega-3 fatty acids for cardiovascular health, just leave a study has found that diets rich in fish also endentecen hearing loss that occurs with aging.
6. Improving asthma with the Mediterranean diet. What we eat can affect breathing and asthma. A study published in the International Study on Asthma and Allergies in Childhood has found that a Mediterranean diet rich in fish, fruit and vegetables, is associated with lower probability of respiratory problems and asthma. Instead diets rich in meat burger type, are associated with the onset of asthma in children in the richest countries, possibly because it contains trans fatty acids.
7. More vitamin B6 and B12 to avoid depression. A large study in Chicago with 3503 people over 65 years found that those who follow diets high in vitamins B6 and B12 or take supplements have a lower risk of developing depression. These vitamins are found in brewer’s yeast, whole grains, liver, organ meats, eggs and meat.
8. A less muscle, increased risk of diabetes. A study in which 14,528 people took part, has found that insulin resistance and high levels of protein A1C, were more common among people with muscle loss or sarcopenia, especially if they also were obese and had more 60. Muscle is the tissue most important for the control of insulin and glucose, and it is important to avoid loss of muscle mass associated with aging and can cause us to lose between 50 and 90% of muscle mass birthdays If we do not exercise our muscles.
9. More yogurts have less belly. Probiotics not only help to regulate our visits to the bathroom, have many health benefits. The latter is to help you lose weight and eliminate fat, at least I found a group of Japanese researchers to analyze the effects of milk fermented with the probiotic Lactobacillus gasseri. People with obesity and abdominal fat were taken for 12 weeks of this probiotic fermented milk reduced subcutaneous and visceral fat and BMI and body weight, whereas no significant changes in the control group with other fermented milk.
10. Always integral. If we replace the white rice and refined cereals in our diet of rice and whole grains or grains may reduce by 35% the risk of type 2 diabetes. So says a study by researchers at the School of Public Health from Harvard University in the United States. Brown rice and other grains are a healthier option because they have a lower glycemic index and release glucose more gradually.
11. Happier with a vegetarian diet. Vegetarians have a better mood than omnivores, and we have seen in a study of Seventh-day Adventists, who followed a vegetarian diet without meat or fish, had better scores on the test to measure levels of stress, anxiety and depression , that vegetarians who eat fish.
12. Coffee to prevent the risk of endometrial cancer. Drink two cups of coffee a day decreases by 35% the risk of developing endometrial cancer in women. This has been a study of 23,356 women in the Mayo Clinic in Minnesota. The effect is related to a substance that appears in the cafe, since it was observed that tea, cola, chocolate and other sources of caffeine are the preventive effect of coffee.
13. Apples to prevent tumors. Apples are rich in quercetin, a natural flavonoid with powerful antioxidant, capable of killing cancer cells while respecting the healthy cell cultures. In addition to apples, you can find quercetin in tea, red onions, red grapes, red berries, tomatoes, citrus fruits, broccoli and green leafy vegetables.
14. Skip the diet also works. A study published in the International Journal of Obesity found that the most flexible when it comes to diet to lose weight are more successful and get more kilos to lose without the recovery, compared to dieters strict plan? All or nothing?. It seems that these little ones? Acts of rebellion?, Eliminate anxiety and mental pressure release means? Dieting?, Allowing more time to maintain the diet and achieve long-term results.
15. The pickle juice helps reduce muscle cramps. This has been seen in a study presented at the annual meeting of the Coaches Association national championships in the United States. College students who drank juice and dill pickles after exercise 45% recovered faster cramps caused in the toe than those who drank nothing and 37% faster than those who drank only water . The study’s authors said they have to take small amounts of pickles and not to abuse because of its high salt content.
16. Healthy diet protects against Alzheimer’s. A comprehensive 2148 study of adults 65 and older, has identified a dietary pattern that reduces the risk of developing Alzheimer’s. A diet rich in salads, nuts, fish, tomatoes, poultry, vegetables from the cruciferous family (cabbage, cabbage, broccoli, mustard, cabbage, etc..) Fruits and green leafy vegetables and dark, with minimal amounts high-fat dairy, butter, red meat and offal, is able to reduce up to 38% risk of developing Alzheimer’s.
17. Broccoli to survive bladder cancer. Vegetables from the cruciferous family are rich in isothiocyanates, a substance that has been shown to decrease the risk of developing bladder cancer by preventing the growth of cancer cells. Has now also been found that this substance appearing in broccoli, particularly oil, is also associated with improved survival in the case of bladder cancer.
18. A cup of green tea a day for strong teeth and healthy. A Japanese study has found that drinking a cup of green tea a day is associated with a lower likelihood of losing teeth. The study included 25,078 adults aged between 40 and 64. They analyzed the consumption of several drinks: green tea, oolong and black and brown. Oolong tea was the most kept the teeth in place, while coffee consumption was associated with tooth loss, especially if it was sweetened coffee. The authors believe that tea catechins are responsible for the protective effect on teeth, because they inhibit the growth of oral bacteria.
19. More sardines to care for the food chain of the seas. Sardines are rich in omega-3 fatty acids and proteins, cheap, tasty and with lower content of contaminants. If you are concerned about ecology, choose sardines instead of big fish and try to make it to the plate with parsley in barbecue, pasta Sicilian style, etc. The sea will thank you and gain in health and economy.
20. Pecking is not fattening. Teens peck during the day are less likely to be overweight or obese according to a study published in the American Journal of Clinical Nutrition. Data are curious teens 12 to 18 who drank two snacks a day were 37% less likely to be overweight or obese and 39% less likely to abdominal obesity, compared with non-pecked anything. Those who ate four or more snacks a day were 60% less likely to be overweight or obese and 64% less to have abdominal obesity. Researchers believe that these results can be explained because those who took more pecks were physically more active than those not taking and will continue studying the issue of the pecking order to reach scientific conclusions.
Weight Loss in Elderly
In the elderly, several articles have shown a relationship between loss of muscle mass and consequent reduction in weight, with an increased rate of death from any cause, especially when this decrease in fat-free mass is recorded quickly and is involuntary. In a 2008 article published in “The Journal of Nutrition Health and Aging” warns that, in order to preserve muscle mass, the strategies they pursue weight loss in these elderly should not be seen from the only prospect of reducing caloric intake. The article published in JADA said that you should pay special attention to a number of nutrients when an elderly person faces a weight loss program.
With regard to macronutrients, we must monitor the intake of proteins and, in terms of micronutrients, must attend to the amount of vitamin B12 and vitamin D, not to mention in any case the intake of fiber, drinking enough fluids and performing a physical activity tailored to individual circumstances.
The following foods should not miss in the daily menus for the elderly: lean chicken or turkey, eggs and fish (blue and white) as a source of high biological value protein, vitamin B12 and D, legumes, vegetables and fruits season, their fiber content, water regulators and other nutrients (antioxidants, vitamins, minerals)
Soy is a Basic Vegetable
Soy is a basic vegetable since antiquity in the East Asia today is not only relevant in the West but are already under experimental culture aboard space shuttles. The interest is fully justified, say experts, because it’s more like the ideal complete food. The first thing that transpired was the soy protein rich, 36.8% of its content, higher than any other animal or plant food. Contributes nearly twice as much protein as meat, egg three times and ten more than milk.
Today it is considered that this balanced supply of essential amino acids is a healthy alternative to excessive consumption of animal protein. The complete soybean any diet, especially vegetarians, and lacks the saturated fat in foods of animal origin. On the contrary, his wealth of lecithin and essential fatty acids has a potent protective effect against cardiovascular disease and high cholesterol.
Besides being an excellent source of vitamins and minerals, contains phytoestrogens, compounds that act similarly to some sex hormones. Among them, isoflavones, which reduce the discomfort and disarray own menopause. In young women, help regulate the menstrual cycle and combat cysts or fibroids. Also involved in the cycle of testosterone and, therefore, in the proper functioning of male sexual apparatus, protecting prostate problems. In both sexes, reduced risk of several types of cancer related to the hormonal system, such as prostate, breast, endometrial or colon.
Many soybeans against arthritis
Flavonoids are a nutrient present in almost all vegetables, and especially in soybeans. His contribution to the joint health is due to the following reasons:
* Enhance the capacity of collagen to form a tough matrix.
* Reduce free radical damage.
* Slow down the inflammatory response.
* They prevent collagen is destroyed by inflamed cartilage tissue.
* Accelerate the healing of sports injuries.
Use of Lemon (II)
We continue with the second and final part of our posts dedicated to the use of lemon. Here are our suggestions, I invite you to take note …
* Freeze the juice in ice cube trays for later use; it is easier to be squeezing lemons if you’re short of time.
* Add a touch of lemon to water in ice cube trays to give an added touch to drinks.
* Use the lemon juice to fruit and vegetables help maintain the color white.
* Eliminates odors such as fish, onion, or bleach by rubbing with fresh lemon.
* Lemon and salt is the best thing to remove rust stains and to clean copper pots.
* Get the most lemon juice heating in the microwave for 15 seconds or rolled by hand on the counter before cutting if it is at room temperature.
* Add a few drops of lemon juice to whipping cream if it hardens.
* Use lemon to replace salt in your recipes…. Gain in health by consuming less sodium.
Use of Lemon (I)
Lemon, lemon … why eat them? Said in our post previous where aportábamos some interesting about lemons and their juice and where shared the first possible uses this fruit so versatile and special. Today’s proposal is to continue generating ideas and possibilities for use. Do we?
* Mix the salad dressing with lemon instead of vinegar.
* Take fresh lemon peel, rállalas and try to add as flavor to baked goods, fruit salads, desserts and sauces.
Try to replace others because of lemon sorbet in your next stage of frozen.
* You may be able to drink more water during the day (very healthy, of course) if you add a little lemon juice to your water bottle, or a slice of a glass of water.
* Today is one of those days when you think nothing will get you out of thirst? Try a glass of water, three ice cubes and a squeeze of lemon juice.
Benefits of Cereal
Rich in complex carbohydrates that supply energy to the body over several hours, without causing peak insulin and therefore effect “pump shot” as simple sugars, they must appear prominently on the menu . Moreover their fiber ensures an effect “appetite suppressant” natural. They also contain plant proteins of good quality, make fat, or very little. They also provide vitamins and minerals. Potatoes seen as a starchy and not as a vegetable in terms of nutrition, has the same profile as cereals and legumes.
With a low glycemic index, high in fiber, vitamins, trace elements and water, they can be eaten raw or cooked, and have the advantage of “wedge” for a low caloric intake. It is no coincidence that it is advisable to eat five a day: their nutritional value are placed in effect as a food anti-radical, that is to say with properties “anti-aging and anti – Cancer. Purchased fresh, they must be washed carefully, especially during pregnancy to avoid a risk of bacterial contamination. It may even, in this case, soak with a little vinegar. Then rinse thoroughly.
Fresh fruits are rich in vitamins and fructose, a sugar complex assimilated by the body. The fruits are preferred for two to three per day. As for nuts (hazelnuts, almonds, walnuts), they are rich in minerals and vitamin E. However, they are high in calories and should be consumed sparingly if you suffer from overweight.
Benefit of Fiber
Dietary fiber is broadly divided into two categories, soluble and insoluble in water. Both species are found in all plant foods.
The insoluble fiber has the property to attract water and increase in bulk. It can soften the stools and accelerate the passage through the intestinal tract. The soluble fiber becomes involved in a process of fermentation end-products and a favorable effect on the body.
The sources of soluble fiber are beans, oat bran, fruits and vegetables. The insoluble fiber from whole grains, vegetables and beans. Soluble fiber absorbs water and makes stools softer and bulkier. Hence the fiber in whole grain products is beneficial in the treatment of constipation, hemorrhoids and diverticulosis. Diverticula are pouches in the intestinal wall to get inflamed and painful.
The risk of coronary heart disease can be reduced by reducing blood cholesterol. Elimination of cholesterol is via the excretion of bile acids. Water soluble fiber has the property of binding with bile acid. Hence fiber diet may help in the excretion of cholesterol. Fiber diet is useful for people to lose weight. Fiber provides a feeling of fullness due to the water absorbing property. Apple juice is more filling than the same calorie value.
Kidney beans, both soluble and insoluble dietary fiber. The soluble fiber in beans binds bile confirmed with cholesterol and helps in getting it out and reducing the total cholesterol count. The proportion of insoluble fiber adds bulk to the stool and relieves constipation.