Posts Tagged ‘carbohydrates’
Liquids to the body
Depending on the type of effort and environmental season, the body loses through sweat amounts of water, in efforts to maintain body temperature within normal limits, ie between 36.5 and 37.5 º C.
The muscle movement produces heat and body sets in motion a mechanism of dissipation of it through sweat and subsequent evaporation. On hot days and very humid this body’s defense mechanism can be overwhelmed and sweat losses can be extreme, reaching serious levels of dehydration. In these circumstances it is essential Light, loose clothing that allows free movement of air around your skin.
Dehydration is going to manifest initially in the form of localized problems, the type of muscle cramps, thirst, blurred vision, etc. And if no fluid replacement can lead to heat stroke, dehydration extreme situation that may compromise our life, as the body temperature rises above the 40 º C.
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37 5 liters of water in body normal/body weight efforts on temperature/liquids in the body/An addiction to refined flour
In the diet of any athlete carbohydrates play an important paper, but they can also pass a bill if we consume them without control and form the less adequate, since they may end up in our bodies generate a dependency that is known as carbohydrate addiction, something that succeeds more than we think and it can have serious consequences for the organism.
Surely more than one occasion we felt the imminent need to ingest carbohydrates coming from flour. This situation arises because the body shows a false demand for energy which has a perfect physiological explanation.
The refined flour is mainly formed by the carbohydrates, which after ingestion is converted to glucose by the body. The fact that glucose reserves glucogen body increase and therefore we have an energy. But refined flour that increased glucose is high, since they are digested quickly. To offset this increase the body produces the hormone insulin, which is responsible for carrying the glucose to the cells and transform energy, or if it does not accumulate in the form of fat.
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Ideally, breakfast should be about 25% of dietary reference intake for the day. Thus, an individual with a daily energy requirement of 2 500 kcal should consume at least 600 in the morning.
It should ideally provide, trusting in his imagination, his tastes and discovering new ideas:
- A drink (tea, coffee, hot chocolate …) to rehydrate the body
- A dairy product (milk, yogurt, cheese …) for calcium and protein. This may be supplemented as needed by a slice of ham, egg or cheese
- A fruit for vitamins and fiber
- A small portion of fat intake for essential fatty acids and vitamins A, D or E
- A cereal product for fuel energy (cereals, wholemeal bread, rice pudding, biscuits …)
- A little jam, honey or jelly for quick energy and pleasure.
But if all of us unashamedly dodge the breakfast as we are all aware of its importance, is that there are “good” reasons.
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