GUIDE FOR PROPER POWER
WHAT TO EAT TO FOLLOW AS A proper diet to meet the needs of our body is necessary to introduce all the nutrients in different proportions. The food pyramid is a great way to figure out what to eat: at the base there are carbohydrates (cereals, pasta, bread, rice and potatoes), above, there are fruits and vegetables along with milk and yogurt, and eggs and sausages, cheese, meat vegetables, fish sauce and finally fats and sugar (which is recommended limited use).
precisely the diet should be composed of: 55-65% Carbohydrates in simple (sugar) to a maximum of 10% and complex (bread, pasta, rice, potatoes) the remaining 45%, Fat 30% Protein 15% (exactly 1 gram per kilogram of ideal body weight).
FOOD AND IMMUNE SYSTEM Our immune system protects us from bacteria, viruses and other disease-causing organisms. It is a complex and efficient defense system. Does the way we eat affect the immune system?
The immune system protects us from disease. Given its complexity, it is extremely difficult to determine what could be the influence of our diet, however, the results of some studies have found that some dietary factors affecting immune response human. Energy intake seems to have a significant effect on immune Undernourished people are at greater risk of infection. Even slimming providing a daily intake below 1200 calories, can impair immune function, an excellent reason to avoid unhealthy "crash diets". However, even an excessive energy intake may impair the ability of the immune system to fight infections. Obesity, in fact, is often linked to an increase in infectious diseases. Obese people are also more likely to develop coronary heart disease, which in turn are related to some alterations in immune function. Reduce the amount of fat in the diet is important in order to control weight, but also seems to affect the proper functioning of the immune system. Diets high in fat seem to depress the immune response and thus increase the risk of infection. The reduction of fat in the diet can increase immune activity, which can not only fight infection, but also strengthen the immune cells that fight cancer cells. But beware, it is not only important how much digrasso, is also crucial to its origin. Because we need a balanced intake of various fatty acids in our diet is important to include oily fish, nuts, soy oil or seed oils. Regular consumption of fermented dairy products such as yogurt or kefir (produced by fermentation of milk with a flora composed of lactic acid bacteria and yeasts) can strengthen the immune system of the intestine. They are however more research is needed to complete this study. To work effectively, the immune system needs a regular supply of vitamins and minerals. This can be achieved through a well balanced diet that includes regular consumption of fruits and vegetables and fermented dairy products like yogurt. To date, most research has shown that supplements of vitamins and minerals are not needed to stimulate a specific immune response in healthy and well fed. While a recent study on elderly people showed that supplements can strengthen the immune system.
food intolerance: WHAT ARE THEY? For
intolerance means the body's abnormal reaction to a foreign substance, not mediated by the immune system. A classic example of intolerance is lactose (milk sugar). Lactose intolerance is a genetic defect and is in poor or no production of an enzyme called lactase, whose function is to digest lactose.
Food intolerances resulting from the inability of the body to digest a particular food, due to metabolic defects that can be caused by lifestyle, by an emotional upset or, sometimes, from taking antibiotics. Manifest themselves with symptoms or general varies with skin changes and are often related to eating disorders, excess or deficiency of body weight. Intolerances are due to the accumulation over time of the substances responsible for hypersensitivity. Given the latency period, it is not easy to accept and understand a sudden intolerance to foods included in our daily diet, such as wheat, olive oil, dairy products, etc.. The article by Dr. Michael Trevino gives a concise but comprehensive manner the various aspects of intolerance Food:
• The concept of starter
• The types of tests [on samples of blood, muscle tension (kinesiologics and electric)] when suspected intolerance
• • how to cure
Food intolerances may cause, as well as reactions skin and respiratory diseases, including headache, hypertensive crisis, gastroduodenal ulcers, ulcerative colitis, Crohn's disease, arthralgia, myalgia, urticaria, dermatitis, acne, psoriasis, edema, obesity, cellulite ... so it's important to be aware of their existence!
AND MILK?
The milk is not the panacea that made us believe ... in fact, lactose intolerance and difficulty in digestion of milk, according to recent studies, affecting about two-thirds of the world's population. Perhaps because the milk is the staple food for the growth of calves and man is the only one who feeds on the mammary secretion of another?
About 75% of the world lose the enzyme activity of lactase after weaning. Today we speak of people "lactase persistent" to describe those that retain the ability to produce the enzyme necessary for metabolism of a dairy that does not cause problems, one of all: the headache. There is no reason why individuals who are lactose intolerant should strive to drink milk. In fact, the milk does not offer any nutrients that can not be found in a more healthy in other foods. Surprisingly, drinking milk does not even seem to prevent osteoporosis and many other effects. And then an ethical consideration: many people, most unfortunately, are convinced that the production of milk has to do with the exploitation of animals. In fact, the dairy industry is responsible for great suffering. Milk is the food intended to feed their young, so to obtain in abundance and with continuity, the cow is made pregnant each year (pregnancy lasts nine months) and after a few years, just decreases lactation is intended for slaughter. The calf, a byproduct of this lucrative branch of industry, nursed for a few days, has left to continue his journey to the table unhappy. The mother seeks him bellowing mournfully for days, but so is just a milk machine (which are administered drugs that make it more powerful) are attached to two times a day of mechanical pumps to boost production and at the end of his short life will be all stretched out her breasts can not even need to breastfeed for the last little calf. The machine milk arrives at the slaughterhouse is one of the most intensively exploited and abused animals of our time.
MENTAL POWER AND EFFICIENCY - The food and habits that help the mind ...
Breakfast is very important to maintain an efficient mind, the recent studies have confirmed that children who had breakfast have better results in tests than children in the fasting state.
The effect is due to the increase of glucose in the blood which in turn causes the increase of acetylcholine in the brain (a neurotransmitter). According to the researchers working in this field, such as Professor David Benton of the University of Wales (Wales University), acetylcholine is involved in memory processes as it has been shown that substances that block its production destroys the memory, reducing in particular the ability to store new information.
highlights include whole grains and enriched with those containing vitamin B1 which is involved in the production of acetylcholine. I emphasize that almost all obese eat breakfast and then there is no correlation between breakfast and maintaining a reasonable weight. Important then in the long term a balanced and proper diet, it is shown that iron deficiency leads to a lowering of concentration, memory and even IQ.
addition to iron deficiency in which women are more sensitive, you may have problems with iodine deficiency, which has influence on decision-making skills and the spirit of initiative. Fortunately, iodine deficiency, today, are present only in some parts of Europe and in developing countries, while We are rare due to the consumption of iodized salt, fish, shellfish, meat, milk and eggs. Important
also water it was shown that a state of dehydration (even mild) implies a reduction in mental performance, it is often important to take water in small amounts, remembering that when you are thirsty you are already in a state of dehydration.
Coffee, caffeine, and in particular, is an aid for the mind, improves the level of attention and intellectual performance also improves by 10%, but it is important not to overdo it: two, three cups a day is enough and the contrast normal drowsiness after meals.
The importance of breakfast - in a decisive proper weight management
During the long overnight fast the body draws on its reserves of liver glycogen (chains of glucose) to maintain function in the body, and after 10-12 hours of fasting, however, we are at the limit of the reserves, then we begin to draw on muscle protein and fat (to a lesser extent) to produce glucose. This mechanism lets the body into ketosis, which is the physiological situation in here they burn proteins and fats. Physically we know it for the bad breath and the poor appetite, with a slight feeling of nausea.
The physiological response to fasting later turns into a heavy lunch or dinner, faced with greed, with a wave full liver and digestive organs and massive storage of fat (due to better insulin response created by fasting).
Studies have shown that most obese people do not usually have breakfast or simply a coffee, a good breakfast and then shows you a way to control weight. Breakfast must be considered one of the three main meals and give 15-20% of calories throughout the day. If you do not
hungry now, just take a glass of water with a teaspoon of sugar so you lock the ketosis.
The main food should be low-fat milk (the whole is given only to children) preferably without sugar, with a source starches such as bread or biscuits, and jam or honey.
If you are unable to digest milk (lactose intolerance) can use lactose-free milk. Important to remember that much of intake of calcium is given its own milk, which is important both in children (for the attainment of peak bone), which in adult women at higher risk of osteoporosis.
FOOD AND Premenstrual syndrome (PMS): is there a link? It's called
syndrome because it includes a number of disorders of physical, psychological and behavioral intensity varies considerably, which can occur in women of childbearing age, before and during menstruation.
Despite the superficial way in which often is treated, the picture of symptoms related to PMS can also be debilitating in the short term and has a significant incidence ranging from 3 to 8% of the female population. The framework includes physical
breast tenderness, bloating, fluid retention, headache, and psycho-emotional symptoms are in the form of anxiety, depression, irritability, changes in mood tone, decreased libido, crying. Although not yet fully verified, the cause is due to cyclical hormonal changes, particularly the increased level of prolactin and male hormones, resulting in a reduction in the amount of progesterone; is evidenced by some studies even a role of serotonin, a neurotransmitter involved in regulation of glucose metabolism and mood. The link between premenstrual syndrome, nutrition and therapeutic aspects are still not very clear, but recent research confirms that the outbreak of symptoms such as anxiety, edema, impaired concentration and depression, decrease with the intake of foods that contain magnesium and vitamin B in large quantities. The adoption of a vegetarian diet to be followed during the whole month and not only before the loop is completely free of animal products and containing small amounts of vegetable fat has been effective in treatment of premenstrual syndrome and even menstrual pain.
