Medical and Fitness

Archive for the ‘Food and Nutritions’ Category

One of the major issues of concern to athletes is nutrition. How to feed without ingesting food that is not healthy for our body, but let us turn us completely satisfied and full of energy? These Blognutricion talk about it, especially protein shakes, one of the most delicious drinks and energy that exist.

Of course there is a wide range of shakes, each must choose ingredients may be necessary, but not all will be energy shakes. That is why I highly recommend making your own smoothie with milk, soy and egg white; these are especially nutritious with plenty of protein, which is highly recommended for anyone who has a great physical strain as well as for overweight people, one of the shakes more recommended by doctors.

One function that also meets these shakes is to whet the appetite, leaving you satisfied for many hours, avoiding going through those moments of anxiety often experienced during the afternoon and we do get somewhat crowded at the time dinner.

In case you are thinking of increasing muscle mass, it is important to remember that proteins should not be consumed only in shakes, but we must also accompany a meal, lunch or dinner that is rich in this nutrient, so that they complement energy with batter.

Milk or yogurt are the central elements of a milkshake, have high protein content, as well as cooked egg white or fresh fruit. But if you cannot take dairy products, you can choose soy protein powder and almond milk, from a wide range of supplements.

You must be very careful, because you have to take into account the proper amount of protein to your body aportéis. Excess stress can cause kidney and liver, among other difficulties. That’s why as always from Blognutricion you should consult your doctor who will tell you exactly how much protein your body needs, because everyone is different and is something that varies from person to person.

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Often, and especially while waiting for the cute, everybody, especially men, are thinking of acquiring a greater muscle mass, increase it by any means. This is accomplished by exercising the body but also taking a diet rich in calories and various nutrients, which is why Blognutricion now tell you of the foods that will help in this process, but also the advantages of increasing muscle mass.

The muscles should be toned and worked not only for having a nice physique but because they give us strength, we remain in good condition and give us more strength to mobilize in life, pick up objects and a host of benefits. An example of this is that a body with good muscle mass has greater energy expenditure than one of equal weight but with less fat, which helps fight obesity because these fats are not deposited.

To achieve an increase in muscle mass, you should also increase the nutrients we eat, especially foods high in fiber and calorie content. What you must ensure before the weekly diet plan is that it is completely mixed. It must be all kinds of food, but with a different percentage each, as an example we can cite the carbohydrates, which should provide an average of 50% of the energy that the diet should be.

It is important to do the 5 meals a day, of which two must be strong and two, something lighter (dinner, for example), and apart from these foods you should eat before and after exercise to replenish energy have spent and ready to continue the daily routine. For these occasions are good granola bars or yogurt and a wide range of biscuits now circulating in the market?

If you want to calculate the protein needed for your body, we inform you that have to be between 1 and 1.5 grams per kilo, which will increase muscle mass accordingly. As fat is a myth that should not be eaten. Like any nutrient, must be ingested in moderation, in this case and to increase muscle mass should not exceed 30% of energy intake in the diet.

The egg is a nutrient essential for all human diet, especially in the case of athletes because it contains high amounts of high quality protein, plus a number of other nutrients needed for proper functioning of the body. Nevertheless, there are still a number of questions around the properties of the egg and its functionality in health. To get us out of doubt that we will review some of the most important points to know about this food.

Flavor and functionality of the egg are all aware, is that it is a food that fits perfectly to what we want as far as food is concerned. Protein is the nutrient quintessential put the egg, and it contains a high amounts, but the downside has always been regarded the egg as a food not recommended in cases in which the body’s cholesterol levels were high.
Eggs and cholesterol

speaking of cholesterol, the egg is true that contain high doses, as well as large amounts of fat. Both nutrients are largely concentrated in the yolk, the most delicious to the palate because of this high grade. Remove the yolk and avail ourselves of the clear will help eliminate much of the danger of the egg. A good way to eat eggs in a healthy way is to use a whole egg yolk. And the rest will beat just clear everything at once can make an omelette or scrambled eggs that will be very useful when it comes to nourish our bodies.
Protein

The high protein intake from this food is something that distinguishes them, but about egg proteins should know something. This nutrient in the egg is of high biological value, so that our body absorbs it easily. This is what makes the egg proteins which are necessary to maintain good muscle health and a good state of the muscles that make up the different parts of the body.

Yet there is one thing to keep in mind, and the egg, it actually has many proteins that must be known, since they are somewhat unique, because if you eat raw egg, your body does not assimilate all the protein it provides. It is necessary that the egg is hot, as when subjected to high temperatures, the proteins undergo a transformation that makes them easily assimilated by the body. This will help maintain good levels of protein in the simplest way.
The egg and overweight

another belief about the egg is that it is extremely fattening food and is totally harmful to health. This is not entirely true, since the egg can be prepared in different ways when it comes to cooking, so the choices we have at our disposal for the preparation spend more fat and harmful of all that is fried, the most healthy it is cooking. In between we have some other tasty and healthy options such as scrambled or prepare it in a tortilla, a food that allow us to maintain good levels of protein in the most natural and healthy as possible.

Soybeans

East millennium comes this little miracle to lose kilos: Soy. If you have not proven the benefits of this food then we tell you because it is considered a perfect food to lose kilos. You’ll love it and it will end up losing those extra pounds that bother you so much!

Soybeans have more protein than meat, up to 40% – and no fat, making it perfect for developing a truly effective calorie diet, but their use has not been popularized in the West. You can find soybeans, which are sprouted seeds, fresh or canned, to add to salads. Dry seeds are similar to other vegetables and cooked like beans or lentils.

Why soy is a beneficial food to lose kilos?

1. Because soy protein does not equal fat

Foods rich in protein include in its composition more or less high percentages of fat. Even lighter meats and fish, like turkey or hake, has them. But soy, no.

2. Because spending increases metablólico.

Soy proteins help build and increase muscle mass. And the more muscle mass, metabolic rate makes more body. The work of the muscles burn more calories than any other part of our body.

3. Because it keeps your energy levels

With it, you will not feel tired or fatigued while doing the diet, so you will not get tempted to leave it to the first change.

4. Because it exerts a “placebo”

When you’re dieting, all you fancy doubly forbidden foods, causing many to abandon the scheme. But this will not happen with soy, you can eat hamburgers, sausages, milk shakes, etc.

Honey is a natural sugar, in fact the most energetic natural food that exists. In its composition there are many types of sugars is the main glucose. There are also various acids and enzymes. The problem is that honey is considered a food balance because it has a 0% protein and 0% fat.

Furthermore, honey, like other sweeteners, can be extremely dangerous for babies. This is because when mixed with digestive juices from the child, but not acidic enough, it creates an ideal environment for the development of spores.

Botulism spores are among the few bacteria that survive in honey, but also are widely present in the environment. Although these spores are harmless to adults, due to heartburn, digestive system of young children cannot destroy them, so they can destroy them, so that can cause infant Gobtubby. For this reason it is advisable not to feed cno honey or other sweetener, to children under 18 months.

In general, very few vegetables are consumed, not only in winter, and this is seen both in children as in adults. Viviana Viviant nutritionist says “buy vegetables is to buy health.” We tell the expert opinion in relation to consumption of fruits and vegetables.

• After viewing the picture with the benefits we offer these foods, it pays to enjoy their beneficial properties for health, 365 days a year.

• The regular use helps prevent a host of chronic diseases that, unfortunately, are expanding in the modern world. Children and adolescents do not consume enough of these protective foods, therefore, is essential to create the habit of consumption at home.

• My mother always prepared vegetables of all colors in different ways, and today, thanks to his wisdom, creativity and patience, not one single day that do not start my meals without the protective “color palette”.

• To conclude, if it has not been until now that the grocery store today is their usual place of purchase. “Buy vegetables are to buy health.” Remember and apply it every time I touch you shopping!!

The term “fish”applies to fish that have been removed from their natural environment, usually for use as food. We have already seen the main features and benefits of fish. Then we will see the best ways to prepare fish:

Roast

Season with salt and coat with oil (some varieties need flour). thicker fish require cuts on the sides to prevent skin breakdown.

Note: This cooking is very well preserved digestive and nutritional properties.

Sauté:

Dry the fish pieces, move them in flour and place in a pan with hot oil. Fillets can be coated with breadcrumbs.

Note: This cooking preserves the nutritional value but you have to consume immediately.

Boiled:

Boil lemon juice and herbs (bay leaf or thyme). Leave over low heat for 20 minutes per kilo.

Note: this cooking, the fish loses vitamins and minerals. To compensate, combine with vegetables.

According to the study of the Universidad Complutense de Madrid “habits and food consumption frequency, the Spanish eat too much saturated fat, monounsaturated and abuse it just take polyunsaturated. The frequency analysis shows that consumption in Spain surpassed the 18% that the World Health Organization (WHO) recommended for monounsaturated and eat less than 6% polyunsaturated recommended.

For this reason, the experts who led the study emphasize the important role of fats in food and that eating fat is essential for good health and remember that the WHO recommendation on fat intake is that they should involve 30-35% of total daily energy. Of these, 13-18% should be moninsaturadas, 610% polyunsaturated fat and less than 10% should be saturated.

Dr. Rosa Ortega, a professor in the Department of Nutrition at the Faculty of the Complutense University of Madrid, demystifies fats: “Not bad. We just need to reduce consumption of saturated fats, because they have proven to be harmful to cardiovascular health when consumed in excess. can be replaced by hand or polyunsaturated fats. Increase consumption of grains and vegetables also helps to balance our diet and, if we do more exercise, get additional benefits. ”

East millennium comes this little miracle to lose kilos: Soy. If you have not proven the benefits of this food then we tell you because it is considered a perfect food to lose kilos. You’ll love it and it will end up losing those extra pounds that bother you so much! Check the following menu soy to lose weight.

Soybeans have more protein than meat, up to 40% – and no fat, making it perfect for developing a truly effective calorie diet, but their use has not been popularized in the West. You can find soybeans, which are sprouted seeds, fresh or canned, to add to salads. Dry seeds are similar to other vegetables and cooked like beans or lentils.

You can find soy products like tofu, a soft, creamy paste is obtained by grinding the seeds previously cooked. Here are menus for four days you can repeat and that will allow you to lose 2 / 3 kilos. You can do it for a month.

SOY-BASED MENUS

DAY 1

BREAKFAST: Two slices of bread with jam light soy, soy milk cup of coffee and saccharin.

SWEETS: A soy-based dessert.

Lunch: Mixed salad to taste with diced tofu and black olives, a slice of soy bread, fruit.

SNACK: A soy yogurt.

DINNER: A soy burger with grilled asparagus, a slice of soy bread, fruit.

DAY 2

BREAKFAST: Two slices of bread with margarine, light soy, soy milk cup of coffee and saccharin.

SWEETS: A soy-based dessert.

LUNCH: Salad of rice with soy sauce dressing, a slice of soy bread, a fruit to taste.

SNACK: A soy yogurt.

DINNER: Green beans anew, a hot dog with soy sausage, a piece of fruit to taste.

DAY 3

BREAKFAST: A soy bread sandwich with deli turkey, a glass of soy milk with coffee.

SWEETS: A soy-based dessert.

Lunch: Soya beans, like lentils stewed with vegetables, a fruit to taste.

SNACK: A soy yogurt.

DINNER: A mashed veggies, a tofu scrambled with two whites and one yolk, one slice of bread, soy, fruit.

DAY 4

BREAKFAST: Two slices of bread with jam light soy, soy milk glass with saccharin.

SWEETS: A soy-based dessert.

Lunch: pasta with vegetables and soy sauce dressing, a piece of fruit to taste.

SNACK: A soy yogurt.

DINNER: One serving of soy meatballs with green salad to taste, a slice of soy bread, a piece of fruit.

there is a general belief that ice cream is high in calories and fat too manages people. But studies show the important nutritional value of ice cream, thanks to milk, calcium and vitamins A and B. Within reasonable limits and with a moderate energy content menu, ice cream can be part of a balanced diet.

The Department of Physiology, University of Valencia Cardenal Herrera reveals that ice cream can be a snack or dessert for a main meal. It is recommended that in this case replacing a dairy product and not to add other than usual. However, one should not neglect the fruit as a dessert, or substitute staples.

The water-based ice creams have less energy and protein value because it does not contain fat. The nutritional value of ice cream depends on other components such as milk, cream, butter, sugar, fruit and energy has on average 200 kilocalories per 100 grams.

Its use is recommended in children with poor appetite, because the ice can provide proteins of high biological value and allows it to better absorb calcium.