Health Information Series

Archive for February, 2012

It has often spoken about the benefits and detriments to our health posed coffee consumption, especially related to cardiovascular disease, which is why many people when they have to forbid dieting.

Coffee is one of the most popular drinks and consumed in the world. In Europe the average consumption is 5 kg per year per person, although in Spain, oddly enough, is lower (about 3.9 kg per year), while the absolute record what the Finns have more than 11 kg year!

In a cup of coffee, the amount of caffeine is between 50 and 180 mg were rapidly absorbed, 30 to 40 minutes after ingestion, and keeps blood from 3 to 6 hours.

Recent studies seem to have reached a curious conclusion: excessive consumption is as bad as not using, and therefore it is best if we moderate consumption reduce risk for cardiovascular disease.

we use it in salads, we eat fried potatoes and mix it with white rice. The possibilities are endless with this food and varied and above all, how rich you are!

Ideally placed to take them according to the chicken and cook. As this option can enjoy few, we have to choose either the place where we acquire, that is trusted. Then I’ll tell you the most significant benefits of this food, maybe at the end you decide you’re going to incorporate into your meal today.

- It is nutritious and part of the foods recommended in a balanced diet.

- Has lots of vitamins and minerals. Its antioxidant action protects the body from degenerative processes.

- Contains variety of high quality protein.

- It is an important source of choline, which is involved in numerous metabolic processes in the construction of membranes and neurotransmitters.

- Its content is very low energy (70 Kcal) and does not promote obesity.

- It is an essential nutrient in the diet, especially in children and growing adolescents, pregnant women and the elderly.

Are you already thinking about how to cook? Remember not to abuse their consumption and, unless you’re a very active person, not exceeding four per week.

Just ate an appetizer consisting of canapés and prawns and, second, a delicious turkey stuffing. You have full belly, but you have to take the dessert with the family and make the desktop. If you go for the nougat you’re getting 200 extra calories a body, if you prefer a polvorón be 120 and if you choose a glass of sloe gin, consume 240 calories, by what you decant?

Experts warn us of the importance of caring at Christmas and although it is a time when the consumption of fats and sugars is triggered, it must be done responsibly. There are ways to get the Christmas menus are fewer calories and as much I care about your health, I bring you seven tips to get it:

- Replaces the couches of entrants for a vegetable dish. You do not have to put a simple dish of greens as there are a thousand and one ways to make spectacular dishes with spinach or beans, check it imagination!

- As a main dish for grilled fish decántate. Accompany a delicious side dish place views.

- For dessert, choose natural fruit. You can drink with fruit salad and a little sugar, delicious!

- When you take away with the shrimp is very calorie mayonnaise. The seafood tastes amazing, no need to dress it!

- Replace the turkey stuffing sea bass in salt containing half the calories.

- Perform 30 minutes of exercise a day to offset the excess.

- Keep a regularity in the timing of meals.

The latest report by Alain Afflelou, which aims to improve the quality of vision, showing us the food we eat and the nutrients that we incorporate into our diet to prevent diseases such as cataracts, macular degeneration or photophobia. Your eyes are the ones who teach you the wonderful things of life so read on to learn how to pamper them a little.

First of all it should remember that if you’re sixty years old, must go to the eye doctor regularly to prevent potential problems. Before this age is not bad going from time to time but, above all, we must turn to feel the least discomfort. The eyes are very delicate and sensitive and any discomfort that if untreated can become something more serious.

Here we should take food that is a disease or another. Take note!

- For macular degeneration are good foods rich in carotenoids (natural pigments that are certain types of vegetables and fruits). We have a varied diet that includes eggs, kiwi, red grapes, squash, oranges, cantaloupe, corn, mango and green leafy vegetables among others. Do not forget the carrots!

- Act against cataracts antioxidant nutrients, containing vitamin C (citrus, parsley, broccoli and Brussels sprouts) and vitamin E (vegetable oils, egg yolks, nuts, seeds, tuna and salmon)

- Photophobia is fighting taking vitamin B12 can be found in the liver, beef, pork, bread, dairy products, raw mushrooms, milk, cheese and yogurt.

- Glaucoma is prevented by taking Omega 3 fatty acids from salmon, mackerel, tuna, cod and sardines.

- Finally, to prevent diabetic retinopathy must, first, lose weight and start exercising daily, and the latter eat fresh vegetables, fruits, whole grains and fats rich in Omega 3.

ANTIOXIDANTS
When food is metabolized in our cells for energy, releasing oxygen atoms are highly reactive and unstable because they have lost one of its electrons and seeking to make taking it from another atom.
This creates a chain reaction causing damage to our cells which become aging and disease.
So the question arises: oxygen is friend or foe?
Our cells need oxygen to function, but for its establishment (it has two unpaired electrons), an oxygen atom is always in search of another atom to pair their electrons. In the process becomes oxygen oxidizer, one of which is free radicals.
But they are also necessary for our body, eg., To protect against external agents. In fact, the immune system’s white cells (neutrophils and macrofiles), used to remove the virus or bacteria.
On the other hand, free radicals are attached to various body chemicals, among which is the DNA, damaging it with incessant bombardment.
Our body, immensely wise, knows how to counteract these effects, but over the years become less effective, and we entered what is called “oxidative stress”, which is attributed many diseases such as arthritis, cataracts, heart problems, nervous and immune system.
How do we prevent or diminished its harmful effects?
Consuming plant foods with antioxidant properties, since plants also developed to defend against them. Know the main ones:
-Pro Vit. A-(beta-carotene), carrots, mango, tomato, melon, peach, spinach.
-Vit. E (tocopherol), avocado, sweet potato, asparagus, broccoli.
-Vit. C (ascorbic acid) – green peppers, kiwi, lemon, strawberry, cabbage.
-Selenium-meat, fish, whole grains and dairy.
Flavonoids, green tea, and wine (finally!) –
(Taken from various sources, the article, not wine)

the allies of cold

with the arrival of cold or heat for those of you across the pond, sneezing and clínex become commonplace in business, the bus or the market. The fault lies with the sudden temperature change caught us off guard. By partnering ’5 a day ‘and the Organization of Fruit and Vegetable Interprofessional de Andalucía (Hortyfruta) now know fruits and vegetables we should eat to prevent and treat. Notes!

What we need now are antioxidants and vitamins that strengthen our immune system to cope with respiratory infections. Here we are going to find in vitamins A, C and E, which will reduce the consequences of the disease and the risk of allergies.

And where are these vitamins?

Vitamin C as well as in citrus, we can find it on the kiwi, cauliflower, broccoli and green beans. The pepper is the star in this group because it is the one that contains 100 grams.

Swiss chard, watercress, spinach, endive, carrots, mangoes, pumpkins and persimmons are the representatives of vitamin A.

Finally, vitamin E, found in spinach, dried fruit and mango.

In addition to including these foods in our diet, it is important that we cherish, we keep a healthy lifestyle and do exercise regularly. This year we won the battle against colds!

this is a complex with phospholipids derived from soybean seed. Do you have cholesterol? So do not hesitate to use in your daily diet by taking a tablespoon once or twice daily before meals, you want to know how it works?

This complex promotes the solubilization of fatty substances in the blood and thereby prevent a still adhere to the walls of the arteries and cause heart problems. It is rich in choline and inositol which promotes good cholesterol and lowers bad cholesterol.

It also has other benefits for our body:

- Decreases elevated plasma levels of homocysteine.

- It’s good for excess triglycerides.

- Combat fatty infiltration of the liver.

- Avoid exposure to harmful substances liver.

- Improved memory and cognitive ability.

- Improved athletic performance.

At this point I guess you’ll be the herbal way to buy it. You refine your search: Herbonat laboratory is marketed.

At this time we usually fill our fridge plenty of foods that will help us to make our Christmas menus. Sometimes we overdo it at the time of purchase and we have a fridge full of food that we do not know what to do.

To avoid these situations or how to preserve fish and meat excess that pervades our fridge, the ‘Institute for Hygiene Silestone in the Kitchen’ does not give 10 simple tips.

- Buy only what you need really. Leftover food can be a source of toxic infections.

- Controls the labeling of food. The expiration of the same is key to food security.

- Do not buy in haste, better go to several stores and compare prices and quality. You have to stay with the best.

- Check the purchases and keep the tickets for potential claims.

- Separate raw meat, fish, vegetables and dairy products in different departments. The first place it before expiring and the other in the background. Fresh fish should not keep more than three days and shellfish should not exceed two days of storage.

- Low temperatures prevent the growth of microorganisms. Once thawed food cannot be refrozen.

- Fresh produce should be cleaned by dragging, under the tap, no dip in the sink.

- The envelope must save them in different containers from which they were cooked and you cover them tightly. Wrap with plastic wrap paper and write down the day that they were prepared. Do not miss more than three days before eating.

- Reheating of food preparation should be to a simmer.

- If it smells bad, has a strange color or texture more tender than usual, do not hesitate to throw it away!