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.
Natural Antacid
As you all knows, at this time we must do not like quique in typical Christmas lunch and dinner. As a result of these intakes, our stomachs are working harder than usual. This makes us feel heavy, discomfort and an acidity of horse. Well, not having to rely on antacids pharmacy, and thus take better care of our digestive system, I propose some simple guidelines that will help you avoid the heartburn this holiday as expected.
To start, you have a good selection of foods that help neutralize the acidity or at least that subsides. Should be included in the rest of the weekly meals soft rice dishes, cooked carrots and cooked or baked apples, which by its simple and smooth digestion contribute to neutralize the acidity as it desinflama before irritated the gastrointestinal mucosa. For breakfast or snacks, mid-morning or mid-afternoon, you can include rolled oats, rich in mucilage, a type of fiber with emollient effect.
These foods are added a few simple guidelines:
* Distribute food in five or more meals a day to reduce the volume of food intake and do not let more than three hours without eating or drinking something, improve stomach upset.
* Eat slowly and chew each bite enough.
* Leave at least two hours after eating dinner or bedtime.
* Eating foods that just need fat juicy or prolonged cooking.
* Reduce consumption of fatty foods and avoid highly salted, smoked or pickled.
* Limit high-fat sauces made with eggs, excess oil, cream or cheese, mayonnaise, carbonara or Dutch.
* Avoid foods that stimulate gastric acid secretion such as coffee or acidic (tomato sauce, acidic fruits and juices).
* Not very often consume excessive amounts of sugar or sweets, because it slows digestion.
Foods and Drinks to Combat Sleep Disorders
Sleep disorders are much more common than they should, ranging from the occasional discomfort of a night of insomnia to chronic disorders, in which they spend sleepless nights. This disorder can result in alterations of various types in the body and unfortunately the sleep disorder consultations are becoming more frequent.
Humans sleep a third of our lives, that is, a person of 60 years, spent 20 sleeping. And some will say: “What a waste of time.” But nothing wrong. Sleep is a vital function for all animals, studies show that even the fish sleep, and is essential for the repair and recovery of organs.
Foods that can help combat sleep disorders:
Complex carbohydrates, which produces tryptophan which the brain converts to serotonin: potatoes, bread, rice and whole grains, fruits and vegetables.
Rich in vitamin B, which strengthens and relaxes the nervous system: milk and dairy products, seafood, meat, green leafy vegetables, nuts.
Rich in zinc, which helps reduce stress, oysters, mussels, pumpkin and sunflower seeds, lean meat, milk, cheese, legumes, brewer’s yeast. The banana acts similarly to zinc.
Drinks and teas
Drinking milk sweetened with honey before bedtime, produces sedative and active serotonin.
The infusion of hops and passionflower are excellent painkillers, sleeping pills and sedatives.
Infusions of lavender, lime and lemon balm (melissa) help sleep.
Daily activities
Avoid obesity, which is also a risk factor for cardiovascular problems, and anxiety and stress.
Food for Depression Treatment
Foods that may interact with medicines
The power may cause interactions with certain medications and cause various ailments, it is rare that the physician warn of these problems, nor the leaflet accompanying the drugs they say much about it.
Those treated for depression or anxiety should not drink alcohol, that is most common recommendation, but should also govern the consumption of certain foods.
Foods that may interact with antidepressants
For example when taking antidepressants, the plantains (bananas), avocados, brewer’s yeast, meats, coffee, cream or butter and milk any whole-fat, can cause headaches, dizziness, pain chest, palpitations and increased arterial pressure. Continue reading