Diet and Fitness

Posts Tagged ‘healthy foods’

The digestion of carbohydrates.

When we eat normally, then incorporate simple and complex carbohydrates, proteins and lipids in addition to vitamins and minerals in them.

The digestion of complex carbohydrates begins in the mouth through the saliva, which breaks down starches.

In the case of missing carbohydrates in food, that energy is obtained from fats and proteins, producing ketones, which are not beneficial to good health.

Then in the stomach, through the action of hydrochloric acid, digestion continues and ends in the small intestine. There, an enzyme called amylase of pancreatic juice, acts and transforms the starch into maltose (two glucose molecules). Maltose in the intestinal wall, it becomes transformed into glucose.

These same enzymes are responsible for intestinal transform all carbohydrates such as lactose, sucrose, etc. Then all will be converted into monosaccharides: glucose, fructose and galactose. Read the rest of this entry »

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Carbohydrates, also called carbohydrates, are found almost exclusively in foods of plant origin. They are one of the three major chemical groups that form the organic matter along with fats and proteins.

In a roughly balanced diet of carbohydrates 300gr./día should come from fruits and vegetables. Carbohydrates are the most abundant organic compounds in the biosphere and in turn the most diverse.

They are normally found in the structural parts of plants and also in animal tissues, such as glucose or glycogen. These serve as a source of energy for all vital cell activities.

Provide 4 kcal / gram as protein and energy are considered macronutrients like fat. We can find in a countless number and variety of food and play an important role in metabolism. So they must have a strong presence in our daily diet.

In a varied and balanced diet approximately 300gr./día of carbohydrates should come from fruits and vegetables, which not only provide us with carbohydrates, but we also provide vitamins, minerals, and lots of vegetable fibers. Read the rest of this entry »

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1. Comply with four meals

Why should we eat four times a day? (Breakfast – lunch – snack – dinner and possibly make mid-morning snacks and afternoon).

Many people believe that to ‘hold the line’ or losing weight is best left to eat in some of the times of day or around the dinner or breakfast, the truth is that with skipping some of the meals, it fails expected results.

It is very common to skip or avoid any foods to eat over the next, and that surplus and our body stores it as fat is deposited. That is, our body, if every day some time note that you lack energy, saving, spending less and stores the excess, and these results are seen around the abdomen in abdominal fat.

Therefore, when you need to lose weight is much better to decrease the amount of food they eat that skipping a meal.
If we distribute the energy throughout the day with four meals your metabolism is stable and will not exist to store excess Kcal.

2. Eat a variety of foods. Read the rest of this entry »

Adopt a balanced diet does not mean you have to eat absolutely everything perfectly equal amounts (which would not be possible to do anyway). This is not so difficult to follow a balanced diet and healthy as many people might think.

Indeed, balanced diet means especially that we must eat healthy foods as a priority and are beneficial to health (including those who are full of vitamins and minerals), while reducing consumption (quantity) of food less healthy (without refrain from eating, eat them from time to time is possible).

Your body takes all these various food nutrients: protein, fat, carbohydrates, vitamins, minerals (calcium, iron magnesium, etc..), Essential amino acids, essential fatty acids (eg omega-3), trace elements (pure mineral elements necessary for the life of your body but must be consumed in very small quantities), dietary fiber, water, etc..

All these nutrients are used to ensure proper functioning of the organs of your body, to enable physical activity to produce breast milk, to allow the growth of the child, etc.. But no food in this world can bring all these nutrients alone. Where the point of eating a variety of foods and follow a balanced diet to give your body everything it needs.

A balanced diet should include good fats in small portions. You must indeed have some fat to help your body to function well. Among the good fats, eat primarily monounsaturated fats and polyunsaturated fats. Foods that contain these good fats, which help you achieve a balanced diet, for example, are peanut butter, nuts, seeds, olive oil, canola oil, etc.. Eat the least of trans fats and saturated fats that are unhealthy.

Everyone should eat at least 3-5 servings of vegetables daily. Vegetables are filled with all kinds of vitamins, phytochemicals and antioxidants. In your diet, be sure to include fresh vegetables like fresh carrots, green beans, squash, broccoli, sweet potatoes, peas (snow peas). Sweet potatoes are loaded with more vitamins, minerals and antioxidants that you could imagine. Eating a healthy salad made of fresh vegetables once a day is a good idea to contribute to a balanced diet.