Benefits of vegetables prevent disease

When grain legumes
Frequent consumption of vegetables, such as chickpeas, lentils and beans, prevents cardiovascular disease, colon cancer, diabetes, hemorrhoids and diverticulosis. This is his interesting nutritional profile.

• caloric intake.
Between 280 and 400 calories per 100 grams. Soybean and lupine are the most energy.

• Protein.
The protein content of dried vegetables, 20 to 25 grams per 100 - sometimes exceeds that of meat, but it's proteins are nutritionally higher quality. Rich in amino acid licina, legumes are deficient in methionine, an essential amino acid that if sulfur is abundant in cereals. That's why. The combination of legumes and cereals increases the quality of the protein intake: for example, a serving of peas with rice equivalent to a medium steak.

• Carbohydrates.
Their proportion ranges from 26% to 60% of soya bean, largely in the form of starch. The skin or skin of vegetables is generous in fiber-cellulose, hemicellulose and pectin. Hence, their intake promotes intestinal mobility and avoid constipation, as well as increased cholesterol.

The so-called soluble fiber is transformed into a gel that absorbs water and increases the volume of faeces, apart from capturing the cholesterol and bile acids in bowel, which prevents its absorption. The other type of fiber, insoluole, has a greater effect as a laxative and regulator of the intestines, increasing the speed of intestinal transit.

On the other hand, the glycemic index of vegetables is low and therefore did not shoot the blood glucose. This makes them a food suitable for diabetics. In addition, the legume produces feelings of satiety, which helps to control weight.

• Fat.
Legumes are poor in unsaturated fat or healthy, which ranges from 1 to 6%, except lupins (15%) and soybeans (20%). Among its fatty acids beneficial to health include oleic, the linoteico and alpha-linoleic.

• Vitamins and minerals.
They are a good source of vitamins B and have a notable contribution of calcium, zinc, potassium, phosphorus and magnesium. All vegetables contain two to three times more iron that came, but iron is a "non-heme" worst absorption of the animal. How to use it is combined with peppers, tomatoes and citrus, which carry the vitamin C needed for the takeover.

• Fitiquímicos.
The vegetables are rich in saponins, isoflavones and filatos, plant compounds very beneficial for health.

Hamburgers nutritious?

Better than a hamburger?
A diet of sandwiches, according to experts, is more varied and balanced one based on 'burgers' or sandwiches.

• Specialists have warned repeatedly of the drawbacks associated with abuse of hamburgers. These provide a great feeling
satiety, but its effect happens very soon because of its high fat content coupled with its high energy.

• The bread is more like a hamburger bun that at a normal sandwich and, therefore, also has a higher fat content.

• The sandwiches, sandwiches made with bread mold, are more caloric, even if they have nutritional properties similar to those of normal bread. Its main drawback is the padding, which can not be as varied that it would be necessary given the small size and its weakness.

• According to nutrólogos, a balanced diet should be between 10 and 15 percent protein, 30 to 35 per cent fat and 55 or 60 percent of carbohydrates. This ratio is not met in the case of hamburgers or sandwiches, but in the sandwiches, since they can refill almost all products.

• If we have to eat many days' sandwich ', the chances of them allow us to alternative way to keep the nutritional balance needed for health. To avoid shortages of vegetables or sugar can accompany them with a good salad or a dessert.

How creatine

The creatine is a protein that is found in many tissues of the body, even in the heart. Overall the human body contains about 120 grams, almost all of whom (95%) is stored in muscles.

In any case, this amount varies depending on the individual: there have been at most 4.6 grams of creatine per kilo of muscle, and 3 grams minimum value as provided for every kilogram of muscle. A man of 70 kilos would have indicated between 80 and 130 grams of creatine.

On average every day we take about one gram of creatine with the normal feeding and other gram basis of what we produce food simpler: amino acids. This amount is used to reintegrate the two grams of creatine that the body loses every day with urine.

Taken in low doses creatine has no contraindication, although it can take in high doses, causing vomiting, diarrhea, digestive problems, heartburn and fatigue kidney.

How do the tables in nutritional food products

Counts of the number of calories in foods is regulated by various scientific associations around the world. One of the most important is the FDA (Food and Drug Administration) in the United States. The procedure, no matter how simple it may seem, has to follow a lot of rules and evidence. Here we present a condensed version:

First split a serving of a food particularly in its three main components: carbohydrates, protein and fat, and weigh each of these parties, then applied the method known as the 4 +4 +9, based on the fact that each gram of 4 produces protein and carbohydrate calories, and each gram of fat 9. So for example, a food that has a gram of each of these components (carbohydrates, protein and fat), shall be deemed to have 17 calories (4 plus 4 plus 9, is equal to 17).

Hence, the FDA allows companies producing food subtract 4 calories per gram of fiber in your product, since according to their formula, fiber helps to discard that percentage of our body.

What should eat the diabetic?

The daily diet is a vital aspect for controlling diabetes. British partnership against diabetes, as well as other international health agencies, have reached the consensus to recommend the following points to prevent or control diabetes as the case may be:

• Avoid at all costs the simple sugar. In other words, stop eating foods such as chocolates, candies, cakes and soft drinks.

• Try that 60 percent of your diet is made up of complex carbohydrates such as bread, pasta, potato, rice, cereals and tortillas.

• It reduces the consumption of animal fats such as in the case of butter, mayonnaise, lard, sausage, cold meat, bacon and other foods high in fat. It is also highly recommended to use little oil to cook your food.

• Reduce salt consumption.

• Alimentato frequently with foods rich in fiber such as fruits, vegetables and whole grains.

• Eat lean cut of meat (no fat), chicken and fish. Besides bean, peas, beans and chickpeas.
As you may have noticed, the above recommendations are the same for a diabetic than for a healthy person, this is because these items represent the basis of a healthy diet.

The practice of physical exercise is also largely beneficial for the diabetic, because it appears that the level of sugar in their blood tend to be controlled better and be burned to reduce a larger number of calories. However, you must always do so under the supervision of a physician than those submitted for sudden changes in levels of blood sugar and results for the year are counterproductive.

We recommend blood tests conducted on a regular basis during adulthood (every two to five years), to monitor levels of blood sugar, and to take any anomaly in the letters before they present diabetes.

Recalls that it can begin as a simple hypoglycemia (abnormally low levels of blood sugar) which indicates that there is a problem in controlling sugar in the body and insulin secretion. Correcting time, it is feasible to spend more years without being present or without diabetes who never actually do so.

Feeling blamed inclement

What kills is not the pleasures, but the blame, scientists say. The cigar smoke that was hidden or glass of wine poaching, may be less malignant if left to one side feeling guilty that affects many people. A group of British scientists conducted a survey in eight countries, and found that a considerable number of people felt affected by a kind of guilt complex that prevented them from freely enjoy the small pleasures of life.

According to scientists, which affected them most was not having such pleasures, but they felt remorse to smoke, drink alcohol or eat food
saturated fat, preventing enjoy. In this survey, which interviewed 4 000 people about their attitude toward smoking habits, eating chocolates and cakes, drinking alcohol and not exercising, it was found that Australians are people who feel most often feeling guilty, while the Dutch were the most accepting its services and, hence, suffer less remorse.

Only 13 percent of Dutch people feel guilty, compared with 27 percent of Australians. Scientists pointed out that follow your weaknesses, but in a moderate way, can help greatly to reduce tension, a benefit that can be completely eliminated by feelings of guilt.

In addition, added that the sustained tension may lead, in some cases, major problems such as depression and physical illnesses such as cardiovascular disease and ulcers.

Why analyses are fasting?

Being fasting is desirable to avoid interference that can cause food in identifying the various chemical parameters.
Most ios analysis require prior fasting ranging between eight and ten hours.

The food intake alters blood levels of glucose, albumin, Phosphates, triglycerides and urea; hormones such as insulin and calcilonina, v enzyme transaminase or as phosphatases.
For example, a high-fat meal causes a lurbidez serum that affects the measurement method in the laboratory.

Basically there is an increase of albumin, calcium and phosphorus, and reduce urea, bilirubin and sodium, among others.