Health Foods and Multivitamins

Archive for the ‘Fat’ Category

Finish with 5 questions without hesitation

Kitchen this summer the healthiest way possible and enjoy the benefits of fats with these simple tips satauradas

1. Can we fry with butter? It is much more appropriate olive oil, because butter is high in saturated fat, less healthy. best used oil and prevents moisture during frying, because heat above 180 º denatured fats.

2. ¿Fatten more fluid less fat? No, they have the same calories as the densest qeu or that are solid at room temperature, but more fluid has more unsaturated fatty acids, more healthy.

3. How do I cook without using fat? Alimetnso Prepare steamed or grilled, baked or boiled, then add a few drops of crude oil for flavor.

4. Do I have to avoid fats at all costs? No, they are very hot, but beneficial to your health if they are unsaturated fats (olive oil, cold-water fish, and nuts, not roasted). Its effect on the arteries is just the opposite of saturated fats, plungers and decreases the level of bad cholesterol.

5. How much fat do I have to take? It is imperative that between 15 and 20% of daily calories come from fats, are necessary to absorb fat-soluble vitamins, A, D, E and K that your body needs to live. The recommended maximum is 30% and among them, 80% must be unsaturated (mono and poliinstauradas) and 20% saturated restatne.

Here are some tips to lose weight without noticing

1. Disfruta in the kitchen.

Good cooks do not have problems of scale, even if it seems a contradiction to ‘cook thin’, first because you control the food and how cooking, because you move to second and third because the cooking is on the table, the mixture of odors the preparation of a dish has a satiating effect in the brain and makes you eat less. If cooking is not your kingdom, join a cooking class and learn with professionals, including burners enjoy, make friends and over the dishes you eat afterwards.

2. Invierte in good instruments.

Just need good sneakers to run or a bike with dual suspension to improve on the mountain, you also have to have good material to prevent weight gain. The keys are a pressure cooker, iron does not need cooking oil or nonstick wok pans to make vegetable dishes in Asia.

3. Empieza the day with a full breakfast.

We all know and few do but if you eat breakfast the day you make shorter work best, train with more energy and eat up all the early hours without fear of the scale. A full breakfast should contain all the nutrients: carbohydrates, proteins and fats. It is essential to include a dairy and a fruit in it. Here’s the example Sport Life but ‘no flavor tastes’ and you can tailor your breakfast to your preferences. Our proposal is this breakfast Sport Life, we hope you enjoy it.

Pregnancy is a special moment in the lives of women, but only a moment to consider from the psychological point of view, but also keep in mind that we must bring into being a new creature has a number of changes in the body. One of the most significant changes that we consider in this post is the extra work that has heart. This we shall see in detail, since it is necessary that we bear in mind and put the proper precautions to avoid problems that may arise from this situation.

When a woman is pregnant within your body will produce a series of changes to accommodate a new living being that will develop in her womb. Besides increasing the size of hips, belly and breasts, the heart increases its usual pace, as it must pump more blood, as the new man will need sufficient blood supply in order to develop normally. Therefore the heart of women increases their normal activity, something we must know and consider.

By increasing blood flow to the body of the woman is the heart that has to adapt to this change, for it does is pump more blood, increasing its activity and thereby make the heart rate and blood pressure also increase greatly. Specifically we must realize that the resting heart rate will increase almost ten per minute, what this means extra work for the heart. For this reason it is necessary for pregnant women to take a series of measures so as to facilitate the task of this body.
Measures to assist the heart during pregnancy

First what you should do is to control blood pressure, as there are women who naturally have high blood pressure as usual, for this reason it is necessary to put in the hands of your doctor to be controlled at all times and avoid possible complications of this fact.

In order to maintain adequate blood levels of a pregnant woman should keep a quiet life in which stress is out. Relaxation is essential and it is advisable to carry out peaceful activities in which to eliminate stress. Playing sports is a good way to keep fit and relieve tension, and thus avoid the increased cardiac pressure unnecessarily.

Reducing salt intake is another measure we can take to improve blood circulation and prevent blood pressure increase. It is important to avoid excesses and among them comes the decline of salt, but we must also take into account the reduced intake of saturated fat and cholesterol as well as exciting substances such as coffee, tea, snuff and alcohol which also have a number of other effects on the fetus and the risk they pose to the health of the mother.
Possible consequences

Often this increase in blood pressure during pregnancy causes some arrhythmias disappear while the gestation period ends. However many remain forever in many women. For this reason it is necessary that from the beginning of pregnancy is controlled so that women are never sequels, although not usual, as the body returns to normal and proper operation.

Many people should reduce their intake of meat and dairy products. “However, many people think it is almost impossible to give up butter, beef, ham and cheese,” said Samantha Heller, a nutritionist and exercise physiologist.

“Americans are also worried about getting enough protein. However, the Centers for Disease Control and Prevention say that most Americans get enough protein in your diet, or get over,” said Heller.

Read the rest of this entry »

Many people believe that any excess weight will be composed of fat. In fact, any weight gain is composed of three components, fat, water and muscle. When you gain weight the three components vary according to different factors being the most common diet, activity level, genetics and time. In extreme cases, earn a large percentage of fat if you consume energy that is too much, the activity is low and time is short.

In these cases, perhaps as much as 90% of excess weight is composed of fat. However, a small percentage may also include lean tissue and water. The weight gained water is often due to excessive intake of sodium consumption.

Sodium in the body is mainly found in fluids that surround their body cells, such as blood and lymphatic fluid. When sodium intake exceeds the amount the body can handle it builds up and kidneys have to work far harder to excrete a constant rise in daily sodium intake. The buildup can cause you to retain fluids in the blood and around the cells, which contributes to increased blood pressure and also to excess water weight. Read the rest of this entry »

It may be a bit surprising for many people who care about their health to know that not all calories are equal. Depending on where you get your calories, you may be getting less calories than you think.

Thermogenesis or thermogenic effect referred to food is a term used to refer to the way they increase the heat your body produces to digest, resulting in an increase in metabolism for a short time.

A super basic level, the thermogenic effect is the result of your body expends energy to digest food. Some energy sources are less available than others and therefore require more effort to ensure that the body can use. Importantly, this effect applies only at macronutricional. Do not make any difference if you try to make it more difficult for your body to properly chew food. The rule is still being implemented: Chew to liquefy. If you do, instead of speeding up your metabolism, most likely end up with indigestion and bloating.

The proteins are first in the hierarchy of macronutrients in terms of thermogenic effect is concerned. On average, 27% of the calories you consume proteins are used in the process of digesting. And this is attributed to the fact that proteins have to be converted into amino acids to be used, which is an intensive process at the intracellular level. If you eat 300 calories of pure protein (such as egg whites or something similar), thermogenesis burn 81 calories in digestion, leaving 219 calories to the body to use. Read the rest of this entry »

Are all fats harmful?

The answer is a resounding no. The reason that fats have a bad reputation is because certain fats (saturated) are the leading cause of heart disease. But this does not mean that all fats are bad.

So what are the good fats?

Two types of: Saturated Fat and Unsaturated Fats

There is also a third category of “hybrid”, Trans fats or hydrogenated fats. Found mainly in butters and margarines, these fats are particularly unhealthy.

Saturated fats

Saturated fats come mostly from animal sources (meat, cheese, eggs, dairy). These fats are not essential to health, in fact, consumed in excess can be difficult to break down, causing weight gain, and may cause a reduction in the thickness of the arteries (causing heart problems). Read the rest of this entry »

How many times have we heard in the gym to complain to people who say they can not stomach losing much to do? In many cases they do is not enough or not well done. Usually we tend to blame the sport enough food or wrong, when there are much worse habits such as alcohol intake, which is to blame for us not to lose the fat that we do have.

Most often consumed alcohol in their spare time for fun, and that alcohol and fun are usually related. The problem with this habit is their impact, and that alcohol is an endless number of calories to the body that will end up stored as fat. But it does not stop there, but worst of all is that people who care for the entire week on the weekend to put alcohol up thinking that this does not affect only the momentary.

Alcohol is not only a kind of substance full of calories, and is that a drink may have up to three hundred calories by itself. The problem is that alcohol has an effect on the body atrophied or better inhibitor of the function of the body to burn fat by itself. The process followed by alcohol is the next, and it is assimilated and processed through the liver, where acetate is obtained, which accumulates in the body and this would use it as fuel at the expense of glucose to obtain food. Along with this fat reserves were not used to having acetate sufficient to meet our energy requirements. All this does is slowly atrophy the process of burning body fat and thus fat accumulation in strategic areas such as the stomach and all that means for the body and health.

It is important that we bear that in mind, and is inflated to alcohol at weekends is not ideal if you if you want to keep a flat stomach, especially now for the summer. This may be the solution to the stomach that resists and never managed to lose at all. But is that not only this excess alcohol is bad aesthetically, it is not good at maintaining good health, because fat gain what he does is jeopardize our circulatory system, anticipating deterioration and encouraging different diseases. It is therefore advisable to shelve alcohol intake and switching to low calorie drinks or water is healthier than ever.

Hydrogenated fats are the bugbear of those who are attentive to the quality of food. Hydrogenation is a process that tends to make more “solid” and less perishable vegetable fats, but introduced a significant proportion of Tran’s fatty acids in the form. Few know that in most baked goods and savory snacks we buy, under the heading “vegetable oil” is hiding lots of saturated fats, harmful to our health. This type of fat, in fact, raises the level of “bad” cholesterol (LDL) in blood and contributes, along with a too sedentary lifestyle and other factors, which increase the risk of cardiovascular disease. Recent research in the field of nutrition and health are all agree in fatty acids, which can be formed during the hydrogenation process, a significant negative impact on our health, especially in the cardiovascular system. Read the rest of this entry »

People who want to maintain a healthy weight over time should not obsess about fat intake.

The dietary guidelines suggest that people should keep fat intake between 20 and 35 percent of total calories, and eating “healthy” fats from fish, nuts and vegetable oils, fats instead of “unhealthy” saturated and Trans fats, said the team of Dr. Nita Forouhi, Institute of Metabolic Science, Addenbrooke’s Hospital, Cambridge, UK. Read the rest of this entry »