Nutrition and Diet Tips

The chicken egg is one of the most important foods for humans. Few foods have the properties of the egg, both the diversity of dishes that we make and the ease to prepare, alone or combined with other foods.

For a child, or a person recovering old should consume three to four eggs per week, while a stout person, or physically active, could ingest up to seven in the same period. Healthy people should eat four to five eggs per week either directly: fried egg, hard tortilla or indirect: in sauces, creams, desserts.

Both the variety of nutrients it contains, as its high degree of use by our body, the egg is one of the most complete foods for humans. The egg is rich in proteins of high biological value and easy to digest. Egg protein is so good that scientists used as standard by comparing the protein quality of other foods.

Although for years maintained the view that a diet rich in egg damages health, recent studies have determined that a healthy person can consume up to two eggs a day. Other similar studies have provided evidence about the positive effects of lecithin or phosphatidylcholine present in the egg yolk, which, besides being an excellent source of choline and act on developing brain function and memory, limits cholesterol absorption that contains the egg.

Similarly other studies have confirmed that eggs are a source of carotenoids, readily available, and that these components, which are antioxidants, may help to delay cataracts. The energy content of eggs is relatively low, therefore, not conducive to cy.

The Mediterranean diet and its qualities are well known.

This is a healthy and balanced diet with which you can lose 1 kg per week, plus specialists say it is a diet that reduces cardiovascular disease and obesity.

Provides 2000 calories per day and can be done indefinitely, not producing the so-called rebound effect.

It is a healthy diet has beneficial effects on health, lowers cholesterol because foods that are low in saturated fats are also minimizes cardiovascular problems, delaying aging to be rich in antioxidants found in vegetables, fruits, vegetables , vegetables and whole grains.

The WHO (World Health Organization) has set the calories of this diet as follows:

* Carbohydrates: 55-60% of total calorie intake: grains (bread, rice, pasta), legumes (beans …)
* Nutrients: 15% of the calories: fruits and vegetables, whether fresh or cooked.
* Protein: 15% of calories, meat, eggs and especially fish.
* Fat: 10% of calories: olive oil.

The replacement of some saturated fats in animal fats from plant sources may reduce LDL (bad cholesterol) and triglycerides, decreasing the risk of cardiovascular disease.

But not all animal fats are bad because the fish is synonymous with benefits for heart health, not only as a source of protein in the diet, but as a source of omega-3 fats that represent high quality nutrition, prevention of diseases.

Especially important for postmenopausal women and middle-aged and older men to be included in their diets, recommending up to 12 ounces per week to reduce risk of cardiovascular disease, according to the American Heart Association (AHA).

The AHA notes that some types of fish can have high levels of environmental pollutants such as heavy metals (mercury), and therefore recommends that children and pregnant women avoid the types of fish believed to have the highest levels of mercury ( example, makerel king, swordfish, shark, tilefish).

The AHA also recommends varying the type of fish you eat to minimize the effects of these pollutants.

The conclusion is that all require healthy fats diet in limited quantities, but it gives us the fish is recommended in the animal kingdom because it promotes the health of our heart.

Also related to the functioning brain, what is needed in older adults, who can also find omega 3 in nuts and flax seed, in the plant kingdom, to further supplement a natural diet.

The oxidation process is known to contribute to the development of many diseases such as Alzheimer’s, Parkinson’s disease and cardiovascular disease.

The brain is also known to be vulnerable to injury to oxidation. Antioxidants can reduce the effects of free radicals that are responsible for causing various diseases such as cancer.

Many companies sell healthy foods antioxidant formulations as dietary supplements. Nearly 30 percent of Americans are known to be taking any antioxidant supplement. Although the role of oxidative stress in cardiovascular disease has been established, controlled studies using antioxidant vitamins have not shown any improvement in reducing the risk of heart disease.

(more…)

Legumes, also known as legumes, provide a quality and quantity of important nutrients to our body. They are of plant origin, bringing the largest number of proteins within this realm.

Along with grains, we can say that beans are the other pillar that allows you to feed the global population.

A diet with a good proportion of vegetables, is low in fat, highly nutritious, rich in fiber, with effective protection against cardiovascular disease and obesity.

Legumes group belong:

• Alfalfa,
• Beans,
• Peas,
• Green beans,
• Lentils,
• Chickpeas,
• Lupins
• Soy (with isoflavones, which is highly antioxidant),
• Peanuts

The cultivation of vegetables is very beneficial for the care of the ecological environment. In these times of so much pollution and environmental pollution, its culture promotes the fixation of nitrogen in the soil, and therefore enriches the fields for future crops and to feed livestock.

What is the nutritional value of vegetables?
As mentioned above, legumes provide us with an excellent quality and concentration of nutrients without the saturated fat intake with food of animal origin.

Carbohydrates: as in cereals, legumes carbohydrate is starch. In almost all the starch represents 50% ie in a ration of 60 gr., We have some 30 gr. carbohydrate as starch, the other 10% are simple sugars such as sucrose, glucose, fructose. A diet is not correct if he ignores carbohydrates.

Protein: excellent source of vegetable protein, between 20% and 40%. For example, 60 gr. soybean contain 20 gr. protein. These are incomplete or of low biological value and therefore should be combined with grains, nuts, etc.., To make them better quality protein.

(more…)