Nutritional Advice
Follow our tips and watch let the kilos in the past
1.Se should take 3 to 5 small pieces of fruit each day, preferably with skin. Do not take more than one piece a day of bananas, figs, custard apples or avocados.
2.Hay to drink 2 to 3 liters of water every day. Especially on a hot day or intense training. You have to distribute the water throughout the day, avoid drinking too much at meals.
3.Si one day is impossible to follow the diet, nothing happens, but keep in mind the extra calories to compensate with training, best running time increasing smooth. Do not eat less the day before or the day after order not to unbalance your metabolism.
4.Debes respect the 5 meals of the diet. It is important not miss more than three hours without eating. If your days are very long, a snack or two, either in the morning or before bed, with fruit or low-fat dairy to avoid catabolic metabolism and protein degradation.
5.Prueba a red Pu Erh tea every day, it helps eliminate fluids and fat loss without large doses of caffeine.
6.The semi-skimmed milk are natural.
7.Hay to make two dishes of vegetables each day, either as vegetables or steamed vegetables or salads or as a pot.
8.Hay to take 3 to 4 servings of fish each week, preferably grilled or cooked without sauces.
9.The meat must be ordered in the carnage of lean meat or fat.
10.Si think that not eating anything after running is a good trick to lose extra weight you’re wrong. It is best to take after training to be in the next half hour to run the perfect blend of carbohydrates and protein to be recovered as soon as possible for your race.
Forbidden foods
* Fatty sausages (chorizo, salami, mortadella, salami, etc.).
* Sweets and homemade pastries
* Bread and biscuits
* Butter and cream
* Sauces
* Ice
* Appetizers
* Gominotas
* Chocolate bars
* Fried
* Soft drinks sweetened
* Alcoholic beverages
Snacks if hungry
* Fruit
* Yogurt
* Homemade fruit juice
* Barrita hypocaloric
* Toasted bread with little olive oil and tomato, or tuna or low-fat triangles or honey
Minerals and Vitamins in Fruits (I)
The composition of fruits varies widely depending on the type of fruit and its degree of maturation. Water is the major component in all cases.
It is, in general, more than 80% by weight of the edible portion, ranging from 82% in grapes, 90% in strawberries and up to 93% in the watermelon.
Fruit Calories depend almost exclusively on its carbohydrate content, except in the case of avocado and coconut, fruits in which the fat content determines its energy.
Carbohydrates: The sugars or simple carbohydrates (fructose, glucose, sucrose …) give the sweet taste of ripe fruits and represent a 5-18% by weight of the edible portion. Continue reading
Three Reasons to not Forget your Breakfast
Three Reasons to not Forget your Breakfast
No need to be a faithful reader of VivirSalud to know about the importance of breakfast. But, while we understand that the first meal of the day is key to maintaining our energy during the day, not all are able to establish the habit of breakfast as it should.
Whether you get up just in time to avoid being late for work or school, breakfast is usually always forgotten. Or, at best, is reduced to a coffee or a slice of bread we eat as fast as we leave the house. The truth is that we should breakfast better, applying the wise phrase “breakfast like a king, lunch like a commoner and dinner like a pauper.” Did you want more reasons to not forget your breakfast in the morning?
Here are three more. Continue reading
Classification of Carbohydrates
It ranks carbohydrates according to their glycemic index that is to say according to their hyperglycaemic effect. Indeed, if all the carbohydrate source is glucose, they do not increase blood glucose equivalent. Overall, the simple carbohydrates tend to raise blood sugar quickly, as the complex carbohydrates it varies.
The glycemic index (GI) of food used to evaluate the rate of absorption of the glucose.
To calculate a GI is given to volunteers 50 g glucose dissolved in water (glucose is the carbohydrate of reference, you can also take the starch in white bread). Blood glucose is then measured every 30 minutes for 2 to 3 hours. This operation is repeated with a portion of the test food containing 50 grams of carbohydrates. By dividing the area under the curve of blood glucose test food by the area under the curve obtained with glucose, we obtain the IG. Below 55 we talk about low GI between 55 and 70 IG moderate and over 70 high GI. More GI of a food is, the more it increases rapidly and the brutal blood sugar.
Sources of Carbohydrates
Carbohydrates are found in many foods. They are found mostly in foods of plant origin. There was very little in foods of animal origin except for milk which is a source of lactose.
Simple carbohydrates
Glucose is rarely encountered in this simple form in nature. Fructose is naturally present in fruits, corn, honey. Sucrose is composed of one molecule of glucose and one fructose molecule. This disaccharide is a carbohydrate reserve of plant species such as sugar beet or cane sugar. It is the white sugar, our table sugar. Lactose is composed of one glucose and one galactose molecule: the milk sugar. The maltose present in the malt combines two molecules of glucose.
Carbohydrate Constituent Molecules
Carbohydrates are a class of organic molecules containing a carbonyl group (aldehyde or Ketone) and several hydroxyl groups (-OH). Carbohydrates were historically called carbohydrates. Their chemical formula is based on the model Cn (H2O) p (hence the title history). However, this model is not valid for all carbohydrates, which provide for some atoms of nitrogen or phosphorus (for example). They belong, along with proteins and lipids, essential constituents of living things and their nutrition because they are a key biological intermediate storage and consumption of energy. In Autotrophic organisms, like plants, sugars are converted into starch for storage. In heterotrophic organisms, like animals, they are stored as glycogen and used as a source of energy in metabolic reactions, they are oxidized during digestion of carbohydrates providing approximately 17 kJ / g depending on the study in the bomb calorimeter .
Carbohydrates and Health
While it is important to maintain a good balance between energy intake and energy expenditure, public opinion researchers is that people who have a diet rich in carbohydrates are less likely to accumulate body fat than those who have a diet low in carbohydrates and high in fat. Here are some of the reasons underlying these observations:
- The energy density of diets rich in carbohydrates is lower because they contain, weight for weight, fewer calories than fat. In addition, foods rich in fiber also tend to be bulky, so nourishing.
- Studies have shown that carbohydrates cause a rapid feeling of fullness, therefore, people who have a diet rich in carbohydrates are less likely to overeat.
- It was also suggested a very low proportion of carbohydrates in food is converted into fat in the body, mainly because it is a process in which the body does derive little benefit. Instead, the body tends to use preferably the carbohydrates in an energy goal.
Regarding oral health, research in recent years allow a more rational approach to the role of sugars and other carbohydrates in dental caries. It is now strongly recommended that programs to prevent dental caries no longer be solely focused on the absorption or non-absorption of sugars, but rather the intake of fluoride, on good oral hygiene and a varied diet
Food Groups: Energy
There are 3 types of food: the energy, builders and protectors, if we want a complete nutrition, we must not forget that the secret is to have a balance of these three types of food because each has an important contribution to the development of children and adults. Within the energy giving foods are those that are rich in fats and carbohydrates.
FATS
It is the nutrient that gives more energy. For each given about 9 kilocalories per gram, while carbohydrates provide only 4 calories. The toddlers need fat because they spend a lot of energy, fats also are part of the nervous system is forming, as well as hormones that protect tissues and organs.
Foods high in fat whose main function is to provide energy include oils, butter, margarine, peanuts, pecans, walnuts, sunflower seeds.
As little children need lots of fats, especially vegetable fats-always recommended that they add 1 teaspoon of vegetable oil (any oil) in his plate of food (lunch and dinner) through 2 years of age .
CARBOHYDRATE
While fats to be converted into other substances for energy, carbohydrates are used immediately and not stored. They are the main “fuel” the body and brain.
The amount of energy consumed by the body for growth is enormous. It is therefore very important that children consume enough of this food group.
There are 2 types of carbohydrates, simple (all that is sweet, like sugar, sweets, the molasses, honey, cakes) and complex (starches, pasta, bread, cereals such as rice, wheat, maize; tubers such as potatoes, sweet potatoes, cassava or goose).
It is normal that carbohydrates constitute the bulk of our diet.
Be careful not to abuse it simple carbohydrates generally provide no other nutrients. Processed fats such as cakes, chocolate milk, etc.. It is also harmful if consumed in excess.