Medical and Fitness

Archive for the ‘Food and Nutritions’ Category

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.

to be free from diseases in adulthood, most of them a healthy and balanced children. Moreover, so does best growth. Today, scholars are changing their eating habits, incorporating a large number of fats and decreasing the amount of fiber. The result is an increase in childhood obesity and cholesterol. It is best to eat healthy at every stage of life.

Good eating habits are formed since the child is very young. If allowed to skip breakfast or do not eat fruits or vegetables, are more likely than adults do not. A good diet for children is one that is based on grains, fruits, vegetables, small amounts of meat, fish and eggs. Milk and milk products are vital for strong bones.

Currently, about 22 million children under five are overweight or obese. In Spain, 16% of children between 6 and 12 years of age are obese. In the U.S., the number of overweight children has doubled. The root of this problem lies in the increase of sugar and fat in foods and decreased physical activity.

during the holidays, food of the children is changed. Presented ‘whims’, dehydration and disorders schedules.

Breakfast is usually lower the amount of grain. You have to compensate with the consumption of bread or pasta between meals, since cereals are the staple diet at this age.

Also neglects the consumption of vegetables, but throughout the year, children should eat five servings a day from vegetables and fruits. Also, add to your diet two or three dairy products per day. Interalimentario Forum promotes high fluid intake, not necessarily the child is thirsty. Younger children can make fresh fruit smoothies or yogurt.

According to the Scientific Committee of the forum, the holidays are ideal for improving eating habits in children. At this time the parents have more time to “complete this educational effort.” seasonal foods are the ideal opportunity for children to try new flavors.
Avoid excessive energy consumption, through candy and snacks. Try to keep the three main meals. Supplements (mid-morning and afternoon) should be light. Efforts should be made attractive meals through colors and shapes.

Eat plenty of vegetables helps reduce body fat. For perfectly cooked vegetables retain their richness in nutrients, rinse, put in an airtight container and cook in microwave oven for 3-4 minutes. Boil, blanch, do too much steam destroy nutrients in vegetables. The only water you need is the drops that cling to the vegetables after rinsing.

Rinse your beans
Canned beans (kidney beans, cannellini beans, chickpeas, etc..) Are a quick and easy way to add protein and dietary fiber to your meals. But they can also significantly increase your sodium intake, increasing your risk of stomach cancer and hypertension. Rinse just your canned beans to remove one third of this amount of sodium.

Replace red meat with lentils
To prepare lasagna low fat and high in antioxidants, use half the usual amount of ground meat, and catch up the difference with red lentils. These lenses are always rich in protein (vegetable), but have the advantage of being devoid of fat and provide lots of fiber, making them also more satiating. And since the red lentils have a neutral taste, they will simply absorb the flavors in the sauce. You will not even notice them.

Do not taste when you make the kitchen
While this may seem insignificant, taste the dishes you are preparing may consume over 100 calories each day. That means 3 pounds of fat a year if you have a kitchen (recipes and taste) 20 days each month.

Take a snack first, then sweat
20 minutes later to be precise. Playing sports on an empty stomach lowers blood sugar, which can increase your appetite and cause you to swallow too much food later. For example you can eat 100 g of yogurt or other healthy snack rich in carbohydrates.

Eating a diet rich in omega-3 fatty acids (found in fish, nuts, olive oil, etc..) And low in trans fat would reduce by 32% in average risk of developing macular degeneration related to age ( AMD).

In May 2009, an Australian study (performed on 2 454 people) found that eating 1 serving of fish per week for at least 10 consecutive years of 31% would reduce the risk of early AMD.

The same month, another Australian study (conducted on 6734 people) found that minimizing the consumption of trans fat reduces the risk of developing macular degeneration age-related (AMD) by 35%.

The trans fat is the fat formed during the manufacture of food, when hydrogen is added to vegetable oil to solidify. The trans fat is considered harmful because it increases the “bad” cholesterol (LDL) and lowers levels of “good” cholesterol (HDL). Any food that shows contain “partially hydrogenated vegetable oil” on its label contains trans fats (including foods, baked or fried best sellers).

Eat less salt
Avoid over-consumption of sodium (salt). Too much sodium consumption could increase the risk of cataract formation.

A cataract is a clouding of the lens, converging lens located inside the eye. This causes a gradual decrease in opacification of view, initially accompanied by discomfort to light (photophobia). In cases of trauma, loss of vision can become a sudden (within a few weeks).

Eat less salt, pay attention to salt content indicated on the labels of canned foods and canned (often very salty). Do not consume more than 2 grams of sodium per day. Choose fresh or frozen foods instead of canned versions or preserved wherever possible.

You can replace table salt with herbs and spices, which are also excellent anti-aging foods.

Stay hydrated
Try to eat a healthy diet with low fat dairy fat (such as skim milk or 1% milk fat) for calcium. Also drink healthy beverages such as vegetable juice 100% natural (which can also help you lose weight), fruit juices without added sugar, decaffeinated teas and water.

Proper hydration can also help reduce irritation in the eyes dry.

Replace whole milk with skim or low milk fat content is part of our 10 tips to reduce fat in the diet.

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The more a person regularly consumes alcohol, the more likely to drink too much on certain occasions according to a recent study published in the journal Addiction. Sipping wine, beer or spirits 3-4 times a week increases the risk considerably.

Catherine Paradis, Andrée Demers and colleagues from the Universities of Montreal and Western (Ontario) have analyzed the drinking habits of 11,000 Canadians. Frequent consumption was associated with a greater risk of abuse for men and women of all ages.

Occasional drinkers, who drink less than once a week, rarely more than 2 drinks (1) at the same time, the study shows. A majority of women do not consume an alcoholic beverage to 3 times per month.

Those who drink one or two times a week, mostly men, are more likely to take more than 5 drinks in one evening than those who only drink a few times a month.

Those aged between 18 and 24 who consume 5 to 7 times per week had a risk seven times higher abuse on occasion. Many Canadians consume alcoholic drinks every day.

Regular use increases tolerance. People who drink every day need to consume more than 2 glasses usual to feel a marked difference and feel a sense of celebration, said Ms. Paradis.

“The relationship between frequency of consumption of alcohol and occasional use may be both cultural and biological considers Andrée Demers, professor of sociology and co-author.

Source of vegetable protein, and also a good source of calcium, cheese gives flavor to most dishes. The goat cheese hard cheese is cheese that contains the most saturated fat with 24 grams for a serving of 100 g (123% RDA per day). Cheddar (105%), Roquefort (96%), Fontina (96%) and Gjetost, cheddar, Muenster, Monterey Jack and Parmesan (95% RDA per day, 20% saturated fat) follow.

Nuts and seeds (nuts, pili nuts, brazil nuts, macadamia)
Rich in vitamins, minerals, fiber and fatty acids good for heart, nuts and seeds are good snacks, including dry roasted and unsalted. They are however some foods rich in saturated fats. In order we pili nuts (31% saturated fat, 156% of RDA per day for a 100g serving), Brazil nuts (15% saturated fat), macadamia nuts (12%) , melon seeds (10%), cashews (10%), pine nuts (10%) and sesame seeds (9%). Nuts and seeds are also among the richest foods in calories.

Processed meats (pate and sausage)
They are high in animal fats, which are ranked fourth in the list of foods rich in saturated fats, so it’s no surprise to see them in this classification. Saturated fat is the most sausages and pies up to 15%. A single serving of bratwurst (84 g) contains 12.5 g of saturated fat, 63% of NAV per day.
Chantilly

Trim Classic cakes, pies and coffees, whipped cream ends our list of foods rich in saturated fats with 14% saturated fat. 100 g of cream contain 14 grams of saturated fat, 69% of NAV per day. One tablespoon (3 g) provides 2% of NAV per day.

Saturated fat has long been associated with an increased risk of heart disease, heart attacks and even cancer. Although these claims are still controversial, it will not hurt you to limit your intake of saturated fat in all cases.

The main idea is to limit, not eliminate. Do not replace foods high in saturated fats from the following list trans fat or margarine, because they are more unhealthy than saturated fat naturally. The RDA (Recommended Dietary Allowance) per day of saturated fat is 20 g per day.

The 10 foods most rich in saturated fats:

Foods containing saturated fat 1) hydrogenated oils (palm oil, coconut oil, etc..)
With all the carbon bonds saturated by a hydrogen atom, hydrogenated oils are (by definition) the food with the greatest amount of saturated fat. The oil palm and coconut oil are the most common hydrogenated oils, they contain 93% saturated fat. 100 grams of these oils thus provide 470% RDA of saturated fat per day in saturated fat, 65% of the RDA for a single tablespoon.

Food rich in saturated fats 2) Coconut dried
The coconut is often used for making sweets like cakes and chocolate bars. The desiccated coconut can also be found in some curries and soups. A portion of 100 g of dried coconut unsweetened contains 57 grams of saturated fat, or 286% of RDA per day. The sweet version contains half the saturated fat, 26 g (132% RDA per day). 100 grams of meat raw coconut containing 27 g (148% of NAV per day). These figures put the desiccated coconut prominently in the list of foods high in saturated fats.

Food containing saturated fat 3) Butter
Widely used in cakes, biscuits, cookies, on bread, vegetables, etc.. butter is in fact everywhere. 100g butter add 51 grams of saturated fat (257% of RDA per day), a stick of butter provides 58 g (290% of NAV per day) and a tablespoon of 7 g (36% RDA).