Search Results for: vitamin+a+fruit
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.
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.
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.
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.
Tips for Energy to Return to Work
Looking back challenges. As in the work you have to meet annual goals in your life please also targets each year. In times of crisis to increase enrollment toughest sporting events: marathon, ironman, running, mountain survival, and so on. Find your challenge and trains to get, will help you get rid of stress and forget the hassles of work.
Hydrate inside and out. In summer it is important to drink to avoid dehydration, especially if you play sports in hot and humid conditions. Drinking water and juice drinks or teas natural sugar-free, clean your body, delay cellular aging press now that the sun and increase the dose of vitamins, minerals and flavonoids and other substances with medicinal properties that help you take care of inside and recover your skin and your energy. Try drinking plain water or diluted lemon juice, seasonal fruit juices and herbal teas rich in antioxidants such as rooibos tea, green tea, sage, lemon balm, mint, peppermint, etc..
Regain your sex life. Stress usually ends with the burning passions, but to recover this summer, the beach, the bikini, the tan … No excuses or nonsense, now you have all the time to dedicate to each other, so catch up on bed … and beyond.
Take the energy from the sun, safely. The sun is the source of life and energy and in summer we have more daylight hours to enjoy. Enjoy the benefits of sunlight to increase optimism, recharge vitamin D deposits, acquiring a tan and relax. And obviously, do not forget to protect yourself with high protection sunscreen, no matter how dark it is your skin, avoiding the sun at the most harmful.
Guard your heart. And do not say just for the cardiovascular system … The power of love makes you feel you can climb Everest without oxygen when you fall in love, but there is also vitality and energy in relationships with people around you and you want: recovers excitement of the first date with your partner and surprise your children with a day at the zoo without blame, worry about your parents or uncles older brother encouraged depressed friend is to stop, or try to help that neighbor has spread and does not know how to organize the children in the summer, what you thought about someone you?
Return Power to the Work
1.Pon the alarm before 10. No need to wake up early but it is important to maintain the holiday routine of waking up every day at the same time. The circadian rhythm changes with the longest summer days, get up slowly and leisurely, feeling he had rested enough, will help repair the body and mind and seize the day to do more to help you disconnect .
2 Practice the sun salutation yoga. Or any other workout routine five minutes you wake up and revitalize the body and the mind-stretching, Pilates, etc. If you need more action, make some money or a dominated in his pajamas.
3 Forget the coffee. You do not need to wake up or stay alert. Give stimulants vacation and let your body recover both the natural rhythm of sleep and wakefulness.
4 Do not turn on the TV. If you need more information put on the radio or newspaper. When you turn on the TV it is normal that you sit on the couch and lose many more minutes you need to catch up with the news. It’s better than turning off and select exactly what kind of programs you see.
5 solid meal. BreadTime You get a balanced breakfast with protein, carbohydrates, healthy fats, water, vitamins and minerals. Always include a seasonal fruit and dairy (yogurt, cheese, milk, etc..) And adds more robust dishes such as omelets with herbs and toasted bread with tomato and serrano ham, muesli with dried yfrutos black chocolate, etc..
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)