July 7th, 2009, Tuesday, 10:28
Tocoferoles and tocotrienoles are grouped into four types: alpha, beta, gamma, and delta, is an important source of nutrients vitamin E.
It has many qualities essential for a healthy life. Vitamin E is lip soluble and sensitive to alkaline environments and oxidation.
Recommended daily dose: 12-20 mg.
Sources:
• vegetable oils rich in unsaturated fatty acids (soy, corn, sunflower), fruit oil (nuts, seeds of sun flower), germs of cereals, green vegetables (spinach in particular), and tomatoes are the main food sources of vitamin E. In the very small amount is found in meat.
Roles and characteristics of vitamin E
•Due to antioxidant action prevent cancer because protects healthy cells from free radicals and pollutants agencies;
• strengthens the immune system;
• Allows better blood irrigation in the whole body;
• Helps to combat the emergence cancer cells;
• Preserve ‘integrity’ of vitamin A
• Attenuates feeling of fatigue, improves mental efficiency, helping your body to recover after sustained effort (it is a vitamin essential for performance athletes)
• Are acting like anticoagulant that prevents blood aggregation wafers;
• Accelerates healing wounds caused by burns.
Useful Notes:
• Chemical treatments that are undergo vegetable oils, reduce the content of vitamin E
• Vitamin E is the subject of controversy: in ancient time was considered an aphrodisiac, anti sterilities remedy, but some recent studies contradict this hypothesis, considering that it is valid in the case of animals, not human beings.
• Iron should not be taken simultaneously with vitamin E, it is necessary to a break of 8 hours between administration of that two.
• Vitamin E is necessary when using anticonvulsive medicaments or certain antibiotics.
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Tags: Health, nutrients, tips, vitamin E, vitamins
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July 3rd, 2009, Friday, 08:00
Fibers accelerate loss kilograms in plus, but with one condition: to know how to consume! Here are some secrets of fibers to help you lose weight!
Which fiber helps you? Only natural fibers, present in fruits and vegetables, fresh or dried, in whole cereals, can help you keep your figure. Foods rich in fiber such as milk, are very valuable for the figure.
The same is true for tablets with cereal seeds: they act more on transit and constipation, than on the figure.
You must eat fiber at every meal to lose weight? To optimize the effect of fiber on the body, is preferable to consume at every meal. But through food diversifier you will diversify and the nature of fibers. In practice, this is how to join:
• Breakfast: a fruit, bread or whole oatmeal;
• Dinner: vegetable or fruit or dried vegetables or pasta or rice.
• Desert fruit (pie apples).
• Fiber: quantities ideal for losing weigh
Ideal would be to consume:
• Vegetables: at least 200 g at breakfast and dinner (raw, cooked or canned).
• Fruits: 1-4 daily, depending on hunger and appetite.
• Cereals: necessarily integral.
Why fibers strike hunger?
Several mechanisms explain that a diet rich in fiber limited calorific intake:
• Sources of fiber, like fruits and vegetables, are among the foods poorer in calories.
• Fibers require an effort to masticate. Eat more slowly, less so.
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Tags: diets, food, Health, Nutrition, tips
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June 30th, 2009, Tuesday, 08:00
One sweetened beverage per day and will be consequences for figure and heart!
A lot of sweetened drinks!
Carbonated drinks or flat, there is a wide variety of sweet drinks. First, fortified with carbon dioxide, including varieties of cola and lemonades, but and tonics, energy drinks and those based on fruit and / or tea.
Sweetened flat drinks go from fruit syrups to preparations based on milk or tea.
Destructive for figure
A glass on day does not hurt! So say a lot, and actually … hurts! A recent American study has shown it’s much harder to get down liquid calories than the solid obtained from food. So it’s no joke if you take care about the figure!
Harmful to the heart
More worrying, is that another study showed that regular consumption of sweetened beverages increases the risk of coronary disease. A woman who drinks at least 2 glasses per day is with 1.3 times more likely to develop cardiovascular disease than a person who does not consume.
Alternative to sweet drink
In short, in terms of appealing taste, juices will hurt our figure. To keep your figure and health, consume only sugar-free drinks. Virtually all brands were developed “light” versions of the originals. Or, even better, adopt healthy through excellent, drink water!
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Tags: drinks, Health, Nutrition, sweetened drinks
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June 26th, 2009, Friday, 08:00
All we heard about protein last time, thanks popular diets rich in protein and low intake of carbohydrates.
But what is myth and what is reality?
1. Proteins are responsible for maintenance, repair and muscle growth.
You might think that our body responds to food equally, ingest and then spread it. Nothing more false. There is a very specific order in the way in which food is used, and the body responds different to proteins, fats and carbohydrates.
And throughout the day, our bodies perform routine actions that create, use and tear muscles. Therefore they need to maintenance, to use again in the next day.
The body uses protein for repair - our body is “crunched” permanently to rebuild again. Coaches tell you when you lift weights your muscles refreshing but what really happens in that moment is a rupture of muscle tissue, not his refreshing. With proteins, the body repair damaged muscle tissue.
Lastly, proteins are used to help the body grow. Protein is the main source of which is prodused material for muscles, blood, skin, hair, nails and internal organs.
2. Proteins burn more calories
Did you know that you can accelerate protein metabolism? In fact, proteins burn up to 36% more calories than fat and carbohydrates. In other words, burn five times more calories when you eat protein than when you consume other two categories of nutrients.
3. An active person needs 2g protein per kilogram of body mass without fat
For example, if weighs 80 kg, and 30% is fat, your fibrous mass is 55 kg. In this case you should consume approximately 110g of protein daily. It is important to consume enough protein - this means not too much and not too little. An excessive amount of protein at once can have an adverse effect - the body cannot use all at once, and the rest goes to the kidney to be processed, what remains is decomposed in fat.
Even proteins when are eating too much, can turn into fat. So consume them daily, but take care to consume in reasonable proportions.
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Tags: benefit, Health, muscle, Nutrition, proteins
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June 23rd, 2009, Tuesday, 08:00
Fish oil, an essential component of any healthy diet. Sound to you familiar? No, of course, because the consumption of fish oil in its various forms of presentation is extremely low in our nutrition, although the benefits it brings is undeniable.
Rich in unsaturated fatty acids, fish oil can be categorized as the most natural remedy that we can use in battle against a large number of diseases. Due to very high purity, fish oil can be taken successfully even by children of very small ages, after diversification of food.
But besides well known vitamins, fish oil also contains significant amounts of fatty acids Omega-3. It is reliable aid in the development of brain and central nervous system and in protecting with success of the heart and circulatory diseases.
Thanks to the important contribution in developing brain and retina, it is recommended to future mummy to take on the whole pregnancy period supplements containing fish oil, because they help in the long term to improve cognitive function of children.
Human body contains fatty acids Omega-3 about 60% in brain lipids, in the retina and in all cell membranes. But he cannot produce the quantity required for daily operation of the standard parameters, thus supplementing the daily ration helps to fight successfully against the disease.
Addition of fatty acids Omega-3 improves attention, vitality, resistance to stress and sustained effort over time and lead to significant slowdown of nerve cell damage. Therefore, is a reliable support even for persons in age. When you start a diet or you just decided to eat healthy, don’t forget about this precious source of health, the fish oil!
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Tags: Diet, fish oil, Health, Nutrition
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