CYNICS HEALTH INFO

Archive for the ‘Diet And Nutrition’ Category

Know eating is a learning. Some eating habits correct avoid many of the diseases that occur when us people. It is appropriate to take some nutrition education. In this chapter starting from the concepts more basic.

THE IMPORTANCE OF EATING VARIED
It is indisputable that to live need eat. The different foods that make up our meals have as a function aportanos energy and structural components necessary for our agency work. However, eat it is not always equal to nurture. In the western world have all kinds of food and, however, a part of the population is overfed and malnourished. To these people are sobran calories and lacking micronutrients. The diet is, how, how much and what kind of food must be taken daily to meet the nutritional requirements of our body.

The nutrition is a scientific discipline that studies and analyzes the processes by which our body uses, transforms and incorporates its structures a series of chemicals defined that are part of the food. The modern concept of nutrition was established by Lavoisier to mid 18th century. Showed that the food responded to an energy problem. Without food a body dies as a car without gasoline. But, in addition, to provide the necessary energy, the food must bring certain chemicals that are called nutrients. These are released by the food during digestion.

Macronutientes and micronutrients

The carbohydrates, proteins and fats, – macronutrients, provided the main construction materials for the cell growth. They are also the only source of calories or energy for the body. Each gram of carbohydrates or protein provides 4 calories. Each gram of fat around 9. Micronutrients are vitamins and minerals; do not provide energy and consumed in small quantities. But not cease to be less important from the point of view nutrition. Vitamins and minerals help macronutrients to build and maintain the agency.

Daily, we need some 50 components of these nutrients and in proportions certain. These nutrients are responsible for supplying our agency of the materials necessary for the construction, maintenance, renovation and repair of the human body, as well as to regulate the numerous chemical reactions in it are produced.

The answer to Why are there to eat everything is clear. There is no complete food alone, except the breast milk. A varied diet assures us that our agency come these different nutrients. But in addition, there are to be aware of doing so in the right amount, or more or less.

The diet is a vital component of the program for the control of diabetes. The group of professionals who continues his diabetes, are going to guide in the development of a plan of food custom, to help you get appropriate levels of glucose, cholesterol and triglycerides (types of fats) in the blood. If you have diabetes mellitus non-insulin (type 2), the adhere to its food plan will help to maintain a correct weight, and make a balance between food and insulin that his body is able to produce. If you have insulin-dependent diabetes (type 1), it is very important to accede to its plan of food, to ensure a balance between the injected insulin and the food they eat.

The Diet of a Diabetic Patient
The ideal diet is a balanced diet that meets their needs, tastes, level of physical activity and lifestyle. The Times , types, and amount of food will be planned and specially adjusted for you. It is desirable that try to learn a little about principles of nutrition, and will be likely to be make some adjustments to their eating habits. The better understanding of the diet and the principles on which is based, the greater flexibility that may enjoy. The dietician is an appropriate person to help to begin the path to a proper nutrition and good health. This (or) professional can also help to modify their favorite recipes for that to adapt to its plan. Remember that the needs you have with regard to their diet are not as the worldwide . That is why the help of the dietician is so important. Once you understand their nutritional needs, you will be able to design their own menus and to take important decisions with regard to their diet.
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Basic Principles of Nutrition for People with diabetes
Despite the fact that the food in general contain many nutrients, it is easier remember them if the separated into three groups: carbohydrates, proteins and fats.
* Carbohydrates These foods include bread, potatoes, rice, cookies, sugar, fruit, vegetables and pasta. When they are digested, carbohydrates provide energy.
* Proteins These foods include beef, chicken, fish, eggs, cheese, beans (beans) dried and other vegetables. When are digested, proteins are used to repair processes of the body. Some proteins can also be used for energy production.
* Fat These foods include butter, margarine, oil, cream, bacon and nuts. When they are digested, fats are deposited in the fat cells, or are used later, if necessary, to produce energy.
Its plan of feeding must contain food belonging to these three groups, in quantities that will promote a good control of their diabetes, in turn that will provide adequate energy and material with which repair and maintain the body.

Calories
A calorie is a unit of heat that is used to express the capacity to produce energy that has a food. Its dietician calculated how many calories you need each day, and what food group must be obtained. This is taking into account their weight, height, level of physical activity, needs for growth (if you are still in age to grow), metabolism, and his style of life in general. For example, a young person and active that has a normal weight need more calories than a person has already increased, inactive or have excess weight. Remember, if you eat more calories than it needs to produce energy, those calories will be stored by the body in the form of fat.

Obesity
If the case is that you have excess weight, its main goal must be download it. You can lose weight if you eat fewer calories than it spends for the normal level of activity, and also whether increases the amount of exercise that makes. Half a kilo of fat equals 3500 calories. To lose half a kilo per week, must eat 500 fewer calories per day that the spent (500 calories 7 days= half a kilo). If that seemed to be too diet for so little weight loss, remember that half a kilo per week will in a year, you lose 26 kilos. But it is necessary to do so in continuously. To achieve a healthy weight, it is necessary to develop healthy eating, and to maintain the weight achieved, should continue those habits. Is realistic. Make a radical change in the life takes time. Enter your weight on a daily, and so you will realize when you are making progress and when not. Don’t worry if it is that sometimes gives a step backwards. Do not blame yourself if you eat more than one day, or if you win a kilo you thought, had lost forever. Try to identify the reason why lost control, and begin again.

Guide for a food healthier
Here are some things very simple that you can do to make your diet is easier to follow:
* Plan your meals so that they are composed of healthy ingredients, and not only what is easier, or what is in the refrigerator.
* Pienseantes eating, instead of wipe out the content of the refrigerator each time it hunger.
* Use unplato smaller, so that their portions are not so great.
* Chew slowly and completely, savoring every bite, instead of eating the most that can in the shortest possible time. The councils which are still below, are a little more complicated, but it is worth the effort:

EAT LESS FAT
* Decrease the amount of meat you eat. Use more chicken or fish in their meals. When you eat red meat, choose which has less fat.
* Bake or ase meat instead of frying. Remove the most that can the fat before cooking the meat, including the skin of chicken, and avoid add fat during the process of cooking. Care with the sauces because generally high in fat.
* Remove from your diet, or decrease the amount of food rich in fat as be sausage, bacon, sausage, sausages, butter, margarine, nuts, dressings salads and pig fat.
* Eat less ice cream, cheese, sour cream, cream and other dairy products with high fat content. Search varieties that are drawn up with lower-fat. Have good flavor and are available in the vast majority of business. Drink skim milk instead of whole milk.

Interesting Facts about the fats
Cholesterol is a fatty substance found in animal products (meat, chicken, egg yolks, whole milk, ice cream, butter). Know what your cholesterol; the goal is a lower level of 200 mg/dl. High-density lipoprotein (HDL) is a class of cholesterol in reality has a protective role for cardiovascular disease (also called good cholesterol). Low density lipoprotein (LDL) is cholesterol that is deposited in the walls of arteries, and in that way, increases the risk of cardiovascular diseases (bad cholesterol). Fat monounsaturated is a type of no saturated fat that reduces the cholesterol . It is in the olive oil and peanuts. Polyunsaturated Fats And called a type of vegetable fat that reduces the blood cholesterol. It is in the cotton seed, poroto soybeans, sunflower oil. Saturated fats are the animal fats that raise the cholesterol. Is the located in hydrogenated fats plants, coconut oil, cocoa butter, fat from meat, whole milk, cream, and cheeses greasy. Triglycerides are blood fats that can increase the risk of cardiovascular disease.

INCREASE THE FIBER
* Eat breads, cereals and cookies.
* Eat more vegetables, both raw or cooked. Instead of fruit juices, eat fresh fruit.
* Try certain foods high in fiber may be new to you as barley, bulgur wheat, rice, and beans, lentils and peas.

What is the fiber?
Fiber is part of the plant foods that the body cannot digest. The fiber alleviates the constipation, reduces cholesterol, and apparently delayed the speed of the digestion of carbohydrates, reducing the elevations of the glucemia blood induced by the same. The fiber also cause gases if you eat too much too fast .

REDUCE THE SODIUM
* Do not add salt to the food when cooking, and try to get used to not carry a salt to the bureau not to add salt extra.
* Reduce the consumption of foods high in sodium as be canned soups, ham, sausages, and pickles. The food they have a taste very salty, have much sodium.
* Eat less amount of prepared foods, and try to avoid quick service restaurant. Although its food may not know salada, is charged sodium.

REDUCE THE CONSUMPTION OF SUGAR
* Do not use sugar common. If it is accustomed to add sugar to their drinks, use some andulzante artificial that does not have calories, such as aspartame (Nutrasweet) or saccharin.
* Try to avoid eating honey, jelly, jam, candy, gelatin, regular and pastries and sweets. Instead of eating fruit packed in syrup, choose fresh fruit or fruit packed in water or natural juices.
* Drink gaseous diet. A can of soda regulate of approximately 360 cc contains sugar equivalent to 9 teaspoons of sugar.

Lists of exchange
The dietician makes use of lists of exchange when develops its plan of food and sandwiches. These lists are groups of foods containing approximately the same amount and mixture of carbohydrates, protein, fat and calories. There are six main rosters of exchange:
1. Loaves of Bread and starches
2. Meat substitutes and the meat
3. Vegetables
4. Fruit
5. Milk
6. Fats

All the people need food intake belonging to the six groups to have a balanced diet. The food of the lists exchange are family members, all days, you can find them at the supermarket. For more information on how to cook and eat using lists of exchange, you can search Exchanges for all Occasions, 1989, by the American Association of Diabetes. The lists of exchange constitute the basis of a system of planning of food designed by a committee of the American Association of Diabetes. Although they were created primarily for use by diabetic patients and others who must follow special diets, the lists are based on principles of good nutrition that can be applied to all people.