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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.
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.
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.
Food that Beautifuy Skin and Hair
the grapes stimulating from within, and polyphenols contained in grape seeds protect against free radicals, and to strengthen the immune system.
Grapes
Strawberries
Strawberries are rich in vitamin C, and draining properties.
Apple
An apple a day helps to maintain health. The strength of this popular fruit in its skin, ie vitamin C and quercetin, a flavonoid with anti-inflammatory properties.
Tomato
Raw tomatoes canned or as ketchup, provide lycopene – a sunscreen and protective for skin cell – and lutein (benefit for the view). It also contains fewer calories.
Kiwi
Kiwis are a true source of beauty. Its vitamin C content is very high so keep the skin young and intact. As a tip you can eat a kiwi every day.
Lettuce
Lettuce greens contain potassium, an important substance for the kidneys and a good source of hydration for the skin.
Carrots
The apricots, carrots and oranges help keep skin smooth and uniform.
Mangos
The handles make your skin wonderfully soft.
As Food Affects the Hair
it is certain that the lack of certain nutrients in the diet causes changes in growth and appearance. In more times than we, poor diet combined with stress itself from the current hectic pace of life is reflected in the condition of the hair, nails or skin.
The hair becomes brittle, fragile and dull or too oily and falls without apparent cause, the nails are soft and white spots appear and disappear, the skin becomes dry and scaly giving an aspect of neglect and lack of hydration. Nutrients
these symptoms indicate a body tired, anemic or various nutritional deficiencies, particularly vitamins and minerals.
Hair and nails are made of keratin, a protein that hardens the skin to protect the body caused by external aggressions and helps to harden the hair and nails.
For the formation of keratin are normally a number of essential nutrients, certain vitamins, and minerals and sulfur amino acids, which promote keratinization and, therefore, the formation of hair and nails. The data speak for themselves: our skin completely changed every 28 days, it is estimated that a person produces about a hundred kilos of epidermis cells throughout their lives.
Each year, the hair grows on average about 125 mm. and the beard of the male, 145 mm. Nails grow at a rate of half a millimeter per week.
Nutrients are any chemical element or compound necessary for the metabolism of a living being. That is, the nutrients are some of the substances contained in foods that are actively involved in metabolic reactions to maintain body functions.
Substances that have the greatest impact on the health of hair, skin and nails are:
Proteins
the deficiency of these nutrients causes depigmented hair, easy to start and dull. In the diet should not miss such protein foods like meat, fish, eggs, dairy and grain combinations with vegetables or nuts, which provide protein nutritional quality equivalent to animal foods.
Zinc
much is in the epidermis, hair and nails. This mineral is involved in the synthesis of keratin. The association of zinc and vitamin B6 is a good remedy for treating dandruff and hair loss.
The deficiency of this mineral affects the growth of hair and nails and reduces both the thickness and length.
The hair is dull; it becomes brittle and can even occur alopecia. Dietary sources: oysters, nuts, eggs, clams, anchovies, tuna, wheat germ, soya drinks, vegetables, cheese, lean meats, mushrooms.
Prepared Strawberry and Oats
2 servings.
Ingredients:
1 cup chopped strawberries, washed and disinfected
1 tablespoon of oatmeal
* Bee Honey to taste
* 1 cup milk
* Essence of vanilla to taste
* Ground cinnamon to taste
Preparation
Pour into blender strawberries, oats, honey and milk, beating at medium speed for one minute.
Add the vanilla and beat 30 seconds more. Serve and garnish with ground cinnamon.
Benefits to your health
take three cups a week. Strawberries are rich in vitamin C. An adult needs 60 mg. of vitamin C a day, 100 grams. Strawberries can meet these needs.
Do not forget that the general state of our body depends on our health, and thus would be reflected in hair health.
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.
Antioxidants Improve Heart Health
The consumption of antioxidant supplements would be beneficial for fat metabolism. This assures a publication in the journal Nutrition and Metabolism. As a result, antioxidants improve heart health in particular and overall cardiovascular.
Supplementation with antioxidants such as vitamin C, vitamin E, coenzyme Q10 and selenium improve cardiovascular health by increasing the elasticity of arteries. Also benefit from fat metabolism, reducing LDL cholesterol and increasing HDL cholesterol.
Sample
* Participants 70 persons with a history of high blood pressure, diabetes, low levels of HDL cholesterol, smoking.
* The average age of patients was 62.
* Randomly one group received a placebo, a daily antioxidant supplement containing vitamin C (1000 mg per day), vitamin E (400 international units per day), coenzyme Q10 (120 mg per day) and selenium (200 micrograms per day).
* The study was extended for 6 months.
Results
* the group of people who received the antioxidant supplement significantly increased the rate of arterial elasticity. This value increased from 11 to 12.7 ml / mmHg x 100, while changes were observed in the placebo group.
* We also observed a significant increase in HDL cholesterol in the group receiving antioxidants.
Conclusion
* Supplement with antioxidants to patients with risk factors like high cholesterol, improve the metabolism of fat and prevent degenerative diseases such as cardiovascular disease.