Factors that influence the GI
- The GI of a depends primarily on the nature and proportion of carbohydrates it contains simple carbohydrates, complex carbohydrates, fiber.
- Attention: rich in starch does not necessarily low GI as was long believed. The effects of starch depend on the proportion of amylopectin and amylose. The higher the amylose content is high (grain 15 to 30%, tubers from 17 to 22%, pulses 30 to 66%) plus a low GI.
- The fibers are slow on the uptake of glucose (soluble fiber decreases the action of digestive enzymes).
- The IG also depends on the presence of other nutrients such as lipids and proteins (they tend to reduce the GI).
- Finally IG depends on various mechanical treatments undergone by the food and cooking.
Vitamin K is made by some foods and plants mainly fish meal, but this contribution is not essential in humans because it is normally produced by intestinal bacteria (except in the newborn, which the bowel is sterile at birth).
Vitamin K1 is found mainly in leafy green vegetables like broccoli, spinach, parsley, cabbage. Generally, most leaves are green, the higher the vitamin K content is high. Thus, the outer leaves of cabbage contain about 200 mg / 100 g, while the leaves paler heart have content 4 times lower. Margarine, vegetable oils, particularly those rich in soybean oil are good sources of vitamin K1
Cow’s milk provides small but significant amounts of vitamin K. Some fermented dairy products (yogurt, cheese) contain vitamin K2 original batérienne, which contributes to the daily intake. Finally, the liver is a major reserve of vitamin K, and therefore a good dietary source of K1 and K2.
There are no “good” or “bad” foods, there are only bad food habits. Guilt by eating your favorite foods do not, but try to eat in moderate portions. Aim for a balanced and varied diet.
- Total fat 25-35% of total energy
- Saturated fatty acids <10% of total energy
- Monounsaturated fatty acids 3 <20% of total energy
- Polyunsaturated fatty acids <10% of total energy
- cholesterol <300 mg / day
- Protein 4 ± 15% of total energy
- Carbohydrates 50-60% of total energy
- Fiber 5 20-30 g / day
- Sodium <6 g NaCl / day
- Calcium 6 1000-1500 mg / day
- Light” products can only contribute to effective energy reduction than if they not only fat but also low in calories and if their use is not compensated by other foods.
- In subjects with isolated hypercholesterolemia, this is only an increase in LDL cholesterol, may be necessary to further reduce the saturated fatty acids up to 7% of the total energy and cholesterol consumption to <200 mg / day.
- In subjects with moderate hypertriglyceridemia (fasting triglyceride 150-400 mg / dl) and low HDL cholesterol, such as eg common in patients with type 2 diabetes, targeted increase of monounsaturated fatty acids together with a reduction in energy percent carbohydrates contribute to correction of these vetstoornis.
- Proteins are preferably derived from plant sources and lean animal origin.
- The proportion of “fast” carbohydrates should be restricted for both energy-rich and yet too few vitamins and minerals. Complex carbohydrates from fruits, vegetables and cereals are excellent sources of vitamins, minerals and fiber. A high-fiber diet may promote satiety.
- During a period of weight loss you should pay attention to a proper supply of vitamins and minerals.
From a cultural standpoint, and depending on the biological origin of the food, the contemporary human diets can be:
- Vegetarian diet: when you do not eat meat. The grounds on which follows a vegetarian diet may be economic, religious, ideological, ethical, ecological and health. There are different types of vegetarianism. Among them, as they do not consume any product from an animal, and that only avoids meat.
- omnivorous diet: When you eat food of animal and vegetable. It is the most common type of diet in humans.
- carnivorous diet, if food of animal origin are predominant. It is rare in humans.
Other types of diets from the cultural point of view are the Western diet, the Mediterranean diet, the Asian diet, and so on.
From a nutritional standpoint, the current human diets may include:
- basal diet or basic diets: are diets in which no changes are made as to its composition, nutrient or energy. These are diets that are healthy people.
- therapeutic diets: are diets in which alters the composition of nutrients or energy when there is a disease or pathological condition.
These diets are subdivided into
- energy-modified diets: normally takes place a restriction on the amount of energy supplied in the diet (low calorie diets). These are diets that are used in situations of overweight and obesity.
- modified protein diets: They can provide more protein than recommended for healthy people (high protein diet), being indicated in cases of malnutrition (low weight, anorexia, etc..), or provide less quantity (hypoproteic diets) for a certain kidney diseases. A special type of these diets is gluten-free diet, celiac disease specific.
- modified-carbohydrate diets: When you restrict carbohydrates, it creates a lack of ketosis, such as ketogenic diets. They are identified in certain cases of epilepsy or morbid obesity. In other cases include foods depending on the type of carbohydrate, so as to obtain low glycemic index diets.
- modified diets high in dietary fiber: can be high in fiber content (high fiber diet), indicated in cases where there is reduced intestinal motility, or may be low in fiber (diets without waste), identified for situations prior to surgery or a screening test.
- modified diets of mineral elements: in the event that significantly reduce the amount contributed sodium (common salt either by killing or by providing low-sodium foods) it is low salt diet. It is prescribed in some kidney diseases and certain heart diseases (hypertension).
A diet is the pattern that an animal remains in the habitual consumption of food. Etymologically the word diet means “rule of life.” It is accepted as a synonym of diet, which refers to “joint and quantities of foods or food mixtures that are consumed regularly (see Figure 1), but can also refer to the regime in certain circumstances, make healthy people sick or convalescing in eating and drinking. “[1] popularly, and in the case of humans, the diet was wrongly associated with the practice of restricting food intake to only get nutrients and energy, and thus to obtain or maintain a certain weight.
The human diet is considered balanced if it brings the nutrients and energy in amounts that can maintain body functions in a context of physical and mental health. [2] This balanced diet is unique to each individual and is tailored to their gender, age and health status. However, several factors (geographical, social, economic, disease, etc.) Affecting the balance of the diet.
Animals can adjectives in many ways according to your diet: cannibal, carnivore, detritivore, generalist gumívoro, bloodsucking, herbivorous, insectivorous, Molluscivore, nectarivorous, omnivorous, piscivorous, planktivorous, polinívoro, vegetarian zooplanctívoro, frugivorous, granivore, ghouls, between the most common.
SUPPLEMENT FOOD SYSTEM, INCLUDES: LECITHIN, VITAMIN C AND VITAMIN B6
Lecithin powder consists of choline and inositol. His roles in the body are, among others:
-Support for physical fitness and brain organization,
-shortening the regeneration period after exercise,
-improving memory and learning ability,
-regulatory functions of the nervous system
-helps lower cholesterol levels,
-prevention of arteriosclerosis.
Vitalmax offers pure soy lecithin, without additions or impurities. The capsules are the most easy.
Lecithin Caps Vitalmax testing laboratory regarding the purity of ingredients.
Dosage: Children from 3 years: 2 g (4 capsules) 1 time per day, adults: 4 g per day (8 capsules) 1 time per day before eating
100 g include: 99 g soy lecithin, 0.94 g of ascorbic acid (vitamin C), 0.06 g of vitamin B6
Water is the only essential beverage. It is contained in food but must also be provided by beverages. It represents 60 to 70% of body mass. It is a significant source of minerals and transports various substances in the body. There are several water whose mineral composition varies.
Soft drinks (sodas, lemonades, fruit juices, chocolate drinks) contain a quantity of sugar not negligible. For information: a glass of cola 25 cl contains the equivalent of 4 pieces of sugar or more. Some drinks have no sugar added, this does not mean they do not contain sugar but only the sugar content in fruit used. Drinks obtained directly from fruits are rich in vitamins.
Drinks are obtained either from the pressed fruit or from fruit concentrate, that is to say a powder of dried fruits which can then reconstruct a drink by adding water. These blended drinks are rich in sugars and intake of vitamins is necessary because they were destroyed during processing.
Drinks based on vegetables are often rich in vitamins. They come from the vegetable itself but can also be enriched.
Vitamin D
Vitamin D is found in fish, in mushrooms and milk, it allows calcium to strengthen bones. A deficiency in vitamin D can cause rickets, it is necessary to ingest from childhood to avoid growth retardation. Too small a dose of vitamin D will therefore make the nails brittle and fragile and cause insomnia.
The vitamin E
Vitamin E: it can be found in vegetable oils, green vegetables . It helps fight against infertility and anemia. In order to consume enough is the “open door” to the risk of infertility and impotence.
Vitamin K
Vitamin K is found everywhere, especially in vegetables which are eaten like spinach leaves, spinach. Like vitamin D, it can fix the calcium on bone and blood clot. Vitamin K can be ingested through the diet but is also produced in our body by intestinal bacteria.
Vitamin P
Vitamin P is found in orange, lemon . It protects the capillary walls. Not getting enough can cause bleeding.
Ingest vitamins is important for the body especially as fatigue and stress create vitamin deficiencies.
Vitamin B
There are several B vitamins The main ones are: B1, B2, B3, B5, B6, B7, B9, B10 and B12. These vitamins have different numbers but the B share. In sum, we can find them in the same food and they all act on the body.
They contribute to healthy muscles and skin, immunization of our organization, growth and increased metabolism.
Deficiencies in B vitamins can cause edema, lesions of the lips, dizziness, anemia (for vitamin B12 deficiency because there will be a lack of red blood cells) and digestive disorders. The B vitamins help fight effectively against stress and depression, reduce cholesterol levels. You can find vitamins B1 and B12 in milk products, vitamin B2 in eggs and cheese; the B3 in fish, cereals, and the B5 and B6 in yeast and counsel; Vitamin B7 in whole grains, the B9 in vegetables and oysters, the B10 in eggs.
Vitamin C
Vitamin C is an antioxidant. It can be found in plants. Vitamin C helps to immunize the body and stimulate the intellect. Excess vitamin C can lead to hypertension and cardio-vascular. A lack of vitamin C can cause anemia and various allergies.
We all know that an adequate intake of vitamins is necessary for each individual. Our agency will then work with vitamins in foods. Each type of vitamin has a specific role to play. What are their functions and what foods contain them?
What are the effects of various vitamins on our bodies? We all know that an adequate intake of vitamins is necessary for each individual. Our agency will then work with vitamins in foods. Each type of vitamin has a specific role to play. What are their functions and what foods contain them?
Here’s a mini guide to vitamins.
Vitamin A
Vitamin A promotes growth and improves vision. It also keeps the skin in good condition. Vitamin A is also known as retinol because it was found in the retina.
This vitamin is mainly contained in foods of animal origin such as meat, specifically the liver. It is also found in raw carrots, blueberries. It is also contained in the butter.
Vitamin A is anti-oxidant which means it helps fight against aging.
A deficiency in vitamin A can cause a change of vision, lack of appetite, poor resistance to infection and slower growth as vitamin A acts on the synthesis of pigments of the eye and bone growth.