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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.
Good Food for Hair
Hair Food for healthy hair and strong:
• The most suitable food and help to strengthen hair care are the grain sprouts, bean sprouts or alfalfa, asparagus and egg yolk.
• Also amino acids, which are mainly in meat, eggs and dairy products, help, revitalize the hair and scalp.
• Omega 3, this helps maintain healthy skin and hair, is found in fish like tuna, salmon.
• The above food together in a salad dressed with wheat germ oil, one tablespoon of brewer’s yeast and some yogurt are a super nutritious food for hair.
• The iron is essential for the formation of hair. However, keep in mind that both excess and lack of iron, can be counterproductive, as it can cause hair loss.
• Also need a good intake of protein of high biological quality, such as egg, milk, cheese, fish and vegetable fats, such as, nuts and olive oil, which prevents having dry hair and brittle.
• These foods are rich in vitamins B5 and B8, which activate the replacement of hair and stronger. Found in meat, fish, eggs, milk, yeast, nuts, whole grains, and legumes.
• Antioxidants help remove free radicals that cause aging, both skin and hair. Foods rich in antioxidants include citrus fruits, soybeans, flaxseed, broccoli, tomatoes.
• To have a healthy, shiny hair, linoleic acid is essential, is found in sunflower oil and soy sauce.
Hair Nutrients
Iron: its deficit is often the cause of weak and fragile hair, hair loss and the appearance of white spots scattered nails. Also, the skin, mucous membranes and nails are pale by reduced circulating hemoglobin.
Fruits and vegetables to nourish your hair with higher content foods include organ meats, meat, fish and eggs, brewer’s yeast, nuts and dried, whole grains, legumes and leafy green.
In foods of plant origin is not in its chemical form heme utilization by the body which is very low.
Vitamin C increases iron absorption, and is abundant in citrus fruits (orange, tangerine, lemon, and grapefruit), kiwi and other exotic fruits, strawberries, melons, tomatoes and peppers.
Sulfur: it is essential in the synthesis of keratin and has also exerts an antiseborrhoeic. Abundant in eggs, dairy products, whole grains, brewer’s yeast.
Iodine is actively involved in the resistance and growth of hair and nails. It is found in all fish and shellfish, dairy products and to a lesser extent in fruits and vegetables (broccoli, carrots, spinach, asparagus, garlic, onion, etc.)…
Magnesium is very effective in fragile hair and in the treatment of premature baldness. Foods that contain are: nuts (almonds, walnuts, hazelnuts …) and dried (dried apricots, dried figs, prunes and raisins …), grains, green leafy vegetables, bran and germ wheat, yeast, avocado.
Calcium provides a good consistency to the hair. The ultimate sources of this mineral are: dairy products, calcium-rich waters, fish that eats the spine. In the dry and dried fruits, legumes and some vegetables also is abundant, however, its use by the body is not as effective
Also, an inadequate supply of certain vitamins and essential fatty acids are the major cause of anomalies in the bulb and the hair loss.
Vitamin B2 or riboflavin is an action Hair Loss and acts against seborrhea. The foods that are abundant: milk and dairy products (yogurt, cheese …), eggs, meats, fish, liver, legumes and nuts (almonds, walnuts …).
Vitamin B3 or niacin: involved in the synthesis of keratin. It is found in meat, fish, organ meats and whole grains and dried fruit (peaches, apricots, figs, dates, etc).
Vitamin B5 or pantothenic acid: This vitamin plays a role in hair growth and health of skin and nails. Vitamin supplements provided by prescription, is indicated for the treatment of seborrhea and hair loss. The quintessential dietary sources are organ meats (liver, kidney …), beer yeast, whole grains, fresh vegetables and milk.
Vitamin B6 or pyridoxine is essential for proper metabolism of zinc, a mineral that is part of skin, hair and nails. It is widely distributed in all foods: fresh food in general, blue fish, meat, eggs, and nuts, whole grains, bananas, spinach, brewer’s yeast, wheat germ.
Vitamin A: its deficit reflects more on the skin, it is dry and rough as a result of deficiency in the secretion in the sweat glands and sebaceous glands. Foods rich in this vitamin are whole milk, cheese, butter, egg yolk. Vegetables yellow, orange or red as pumpkin, peach, apricot, mandarin orange … are a source of beta-carotene, a substance that is converted into vitamin A as it needs it.
Essential fatty acids (linoleic and linolenic): The inadequate supply of these essential elements that the body cannot synthesize and must supplement through diet, is associated with hair kept falling and causing a drying of the skin. The most abundant food are oily fish (salmon, trout, sardines …) to consume at least 3 times a week, nuts, oil seeds (sunflower, corn, soy …), sesame seeds.
Tips for Eating Vegetables
properties of vegetables are one of the major food groups in dietoterápico treatment to lower cholesterol. Its inclusion is essential in the diet. To learn how to harness all its properties, is necessary to consider some suggestions for eating vegetables and can therefore obtain all the benefits.
The plant foods contain macro and micro nutrients that allow you to lower cholesterol naturally. For this reason, it is important to include vegetables and fruits in the diet.
However, to achieve lower your cholesterol through diet, it is important to consider some suggestions to help you take advantage of the properties of plants.
Tips for eating vegetables
* Buy fresh vegetables in season. These are cheaper.
* Buy vegetables that are easy to prepare, such as leafy greens, cherry tomatoes, etc.. in minutes to let you make a salad.
* Keep frozen vegetables to have on hand and cook quickly.
* Use the microwave to cook vegetables. The cooking medium allows you to cook fast and almost loss of nutrients.
* Vary the vegetables to avoid boredom and that preparations are interesting.
* Cook with a microwave, steamed, baked. Avoid cooked vegetables; they lose a large amount of vitamins and minerals.
* If you also suffer from high cholesterol, hypertension suffer choose vegetables rich in potassium such as potatoes, white beans, tomatoes, beets, soybeans, squash, lentils.
* It is important to carefully read food labels when buying canned vegetables and frozen. Sometimes containing additives are high in sodium and this may raise blood pressure.
If you follow these suggestions, you can make better use of the properties of plants and can quickly lower your cholesterol.
Menu to Reduce Cholesterol and Heart Care
to care for your heart is important that you reduce your cholesterol, among other risk factors. This requires that you put into practice a heart-protective diet, which through a special menu will allow you to incorporate foods that help you lower your cholesterol and prevent cardiovascular complications.
If you need to reduce your cholesterol, you should make a diet through a special menu allows you to treat high cholesterol and protect the heart.
Menu to reduce cholesterol and heart care
* Breakfast: 1 cup skim milk infusion. 1 whole wheat toast with sweet-fat diet and spreadable cheese. 1 glass of orange juice.
* Mid-morning: 1 baked apple with 1 tablespoon of cream diet.
* Lunch: 1 portion of grilled fish with a rich dish of raw vegetables. 1 cup of grapes.
* Snack: 1 yogurt with 1 tablespoon of flax seeds or ground chia. 1 cup fruit salad.
* Mid-afternoon: 1 glass of milk with added phytosterols. 1 slice low fat cheese.
Dinner: 1 serving of brown rice and peas. 1 serving of raw vegetables. Nueces.1 1 handful of fresh fruit.
This sample menu is part of a heart protective diet, because it provides nutrients such as omega 3, omega 6, phytosterols, flavones, vitamins and minerals that help reduce cholesterol and heart care.
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.
Hair Loss Remedies
Home remedies to stop hair loss.
One of the things that concerns us most is when the health of our hair begins to deteriorate and we noticed an increase in hair loss. The worry and stress that this motivates often affect this process does not finish slow. Here are some home remedies to stop hair loss.
Some of the main factors that influence hair loss include poor diet, lack of vitamins or zinc, stress, or dandruff.
There are various treatments. Most focus on improving food and supply the deficiency of vitamins or zinc in the body. As always, maintain a balance in all aspects of our lives will help reduce our problems. Try to maintain a healthy lifestyle, here are some home remedies to stop hair loss.
* Eat foods rich in zinc such as wheat germ, lamb, liver or almonds. See here for more foods rich in zinc.
* Reduce fat intake
* Stay hydrated, drink at least 1.5 liters of water a day
* Do not smoke or drink alcohol.
* Exercising
* Take food rich in vitamin A and B. Botanical-online.com as are foods rich in vitamin B, brewer’s yeast, liver, legumes, nuts and mushrooms.
* We recommend applying hair oil on avocado or cress juice to strengthen our hair. And for centuries Henna was used not only to color the hair, but also to strengthen it.
5 foods to get more Vitamin D
Many studies have Found a wide variety of vitamin D benefits, including maintaining healthy bones and heart to reduce the risk of breast cancer and other cancers.
Many experts agree that the daily intake of vitamin D should be between 800 and 1000 IU (One IU, or international unit is the standard used for measuring vitamins like D, A or E).
Some foods with vitamin D are salmon, yogurt, milk, tuna and cereal
Nutrition For Your Child
If you did not know is when you know it, proper nutrition in childhood not only reinforces the early stages of life but also stimulates growth.
It all starts in infancy, it is important to know that the first six months you should only give your baby breast milk, should not he eat other foods or liquids.
After these months you can start giving soft foods like baby food and purees, one at a time so that your metabolism will tolerate and will adapt, however it is important to continue breastfeeding until two years ago.
Also keep in mind that your baby shows signs of hunger and satiety, it is not appropriate to force him to overeat. On the contrary must be patient and encourage him to try new foods, an easy strategy is to use food full of colors, textures and tastes.
Essential for health food
While it is true that foods essential to health include fruits, vegetables, tubers, liquids, milk and meat and fish, now also see that each of the foods that are provided to our body substances that are essential to its operation and development.
Essential for health food
Food and health: nutrients essential for life
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