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Healthy Fats

Saturday, January 30th, 2010

Healthy Fats

“Good fats, polyunsaturated fatty acids (linoleic, linolenic and arachidonic) are essential for the proper functioning of the body and as we can not synthesize in the body, must come from food.

These substances are beneficial to health because they help prevent diseases like cancer, diabetes, heart disease, hypertension, and autoimmune disorders, as well as collaborate in their treatment.

Olive oil and seed is rich in g-linolenic acid and fish oil is rich in eicosapentaenoic acid-EPA and-DHA-docosahexaenoic acid.

Another source of healthy fats are functional foods enriched with polyunsaturated fatty acids, these commonly include: milk, bread, meat products, snacks and instant products.

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Difference between unsaturated fats and saturated fats

Friday, January 29th, 2010

unsaturated and saturated fats

Fat is the point of the matter in the diet, especially if you suffer from overweight or obese. Fats are the enemy of any diet. To be able to lead a balanced diet will do an analysis here of the differences between unsaturated fats and saturated fats.

We also know that the fat, adequate intake are essential for our nutrition, so we can not do without them for a balanced diet. Consider the differences between these types of fats:

Unsaturated fats or unsaturated fatty acids do not contain hydrogen atoms are presented liquid at room temperature, thus the most common presentation is in the form of oils. These fats are good for controlling high cholesterol levels and heart diseases. Both are divided into: (more…)

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Best Natural Smoothies

Thursday, January 28th, 2010

Best Natural Smoothies

Nutrition experts insist ever more strongly in the need to consume fruits, vegetables and dairy products.

The arguments of nutritionists are based on the calcium that gives us milk and vitamins that make fruits are essential for the proper functioning of our body.

Despite the recommendations, many people consume these foods not because they are unattractive or inconsistent. Fortunately there is a simple solution: the preparation of shakes, with a mixture of both ingredients. In a few minutes with some minimal knowledge of cooking, we have a very nutritious preparation also can enjoy a wide variety of flavors, so many fruits on the market.
(more…)

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Vitamin K

Wednesday, January 27th, 2010

Vitamin K: Phytomenadione

Vitamin K produces a range of benefits to our body, since that is your help to promote blood clotting, wound healing and also prevents internal bleeding.

Lack of vitamin K in our body is very rare and only occurs when the body can not absorb from the intestinal tract, therapeutic ingestion or some kind of nutritional deficiency.

Its most outstanding natural sources are:

Vitamin K

Milk (more…)

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Vitamin B-5

Tuesday, January 26th, 2010

Vitamin B-5

Vitamin B-5: Pantothenic acid

Vitamin B-5 has multiple benefits: serving as bracing, supports the transformation of sugars and fats into energy, prevents fatigue, maintains the beauty and healthy skin and hair, contributes to the formation of antibodies to fight infection and promote healing.

For pantothenic acid deficiency in the diet, it is noteworthy that not well understood because they have not been studied in detail. That yes, we can say that there have been cases of allergies, nausea, abdominal pain or fatigue when you have noticed the absence of vitamin B-5. There have been extreme cases such as adrenal insufficiency and hepatic encephalopathy, although usually the case in countries where malnutrition prevails.

(more…)

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Vitamin P

Monday, January 25th, 2010

Vitamin P: Flavonoid.

Vitamin P

Vitamin P produces very good return on our body, including include improving blood circulation, prevents the formation of bruises and varicose veins, strengthens capillaries and acts in synergy with Vitamin C for preventing infections and bleeding gums.

Among the most significant damage can occur if your body produces vitamin P deficiency are weakness and different syndromes capillary pseudo-scorbutic.
(more…)

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Tips to prevent vitamin deficiency

Saturday, January 23rd, 2010

prevent vitamin deficiency

Vitamins are essential for our body, so do not forget a series of warnings that we give to people who consume it with full guarantees and avoiding certain processes that end up with them.

The main source of vitamins are raw vegetables, so you must match or exceed the recommended 5 servings of vegetables or fresh fruits daily.

Similarly, it is important to avoid the processes that produce vitamin losses in excess, so pay attention to these tips:

* Avoid cooking food in excess. A lot of temperature or for too long.

* Add the food to be cooked in boiling water and instead bring water to boil with them inside.

* Avoiding the food is prepared (cooked, chopped or squeezed) long before eating.

* The skin of fruit or cereal shell containing many vitamins, so it should not remove it.

* Make good food choices when buying a better quality results in a higher nutritional value.
(more…)

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Substances essential for life

Friday, January 22nd, 2010

Substances essential for life

Vitamins are substances essential for life. They are present in food, although in very small quantities, act as catalysts in the processes and requirements of our vitamin organism. Cada has one or more functions, so that its defect results in impaired functions, but it is recommended a massive ingestion and this can also cause problems.

For this reason and to know the benefits of each type of vitamin and natural sources, will explain them one by one.

That yes, it is noteworthy that the best is medical supervision, since through analytical and other means, will be our best advisers for a possible change in our diet, habits and even supplementation. It is not advisable to play at being doctors and treat vitamin a diet created for ourselves, because it could generate significant disruptions in our body.
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Protein Content of Common Foods

Thursday, January 21st, 2010

Food Protein Content
(grams protein / 100 g of food)

Cereals

Cereals

Breads from 5.5 to 12.1
Cheescake 5.3
Vanilla Milkshake 3.5
Pancakes (alone) 7.4
Cereals (without milk)
Cheerios 15.0
Corn Flakes 8.1
Froot Loops 6.0
Fruit & Fiber 10.5
Oatmeal 2.6
15.0 puffed wheat
Rice Krispies 6.6
Raisin Bran 9.5 to 10.9
Special K 19.7
Total 10.0

Cheese, Meat and Other

Cheese, Meat and Other

Hard cheeses from 15.9 to 29.6
Cottage cheese from 12.3 to 17.3
Varieties of fish from 17.6 to 26.5
Boiled Shrimp 20.9
29.6 Natural Tuna
Minced meat, lean 24.7
Roast Beef, lean 28.6 to 31.8
11.3 sausage meat
Cooked chicken or turkey from 27.2 to 32.8
14.3 turkey sausage
18.9 Common Sausage
Boiled eggs from 10.2 to 12.4
Milk from 3.3 to 3.4
Yoghurt 4.2 to 5.6
(more…)

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How much protein is needed and where to get it?

Wednesday, January 20th, 2010

protein is needed

Athletes spend millions of dollars per year in protein powders, protein bars, protein shakes and many types of amino acid supplements

All believe they need tremendous amounts of proteins for use as fuel for exercise and to help build muscle protein. Manufacturers of these supplements claim that protein only “high quality” can provide optimal growth of the musculature, or only the amino acids are absorbed quickly into the blood to stimulate the building up of proteins in muscles.
As is common in the dietary supplement industry, “there is a kernel of truth, and a ton of lies” in these claims.

Here are some points on the protein requirements and complementarity:

Most of the fuels used to provide power in sports are carbohydrates and lipids, proteins normally contribute about 2% of the energy required, and the maximum contribution of proteins to provide energy in sports is less than one 10%.
(more…)

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