Definition of Metabolism

Metabolism defines the set of coupled reactions occurring in the cells of the body. It consists of two opposing mechanisms:

catabolism: it extracts energy from nutrients by degradation of energetic molecules (carbohydrates, lipids ...);
anabolism: it allows to synthesize the components necessary for the structure and functioning of cells.
It also opposes the basal metabolism metabolism activity.

The basal metabolic

Basal metabolism is the set of reactions that keep the body alive and are incompressible. It ensures breathing, heart beat, brain food, body temperature, digestion ...

The basal metabolic rate depends on many factors:

size;
weight;
age;
sex ...
It is usually located around 1200-2000 calories per day to be supplied in the diet. The extra kilocalories consumed is then stored or must be removed by physical activity. In case of nutrient deficiency (too strict diet), basal metabolism changes. He learns to use less and store more, resulting in a higher weight gain at the end of the regime.

The metabolism activity

The metabolism activity corresponds to the increase of energy consumption, necessary for the proper functioning of the body during exercise. Additional energy is actually consumed by the working muscles, but this energy depends on the degree of activity.

10 health reasons to eat strawberries

If you are not already a fan of strawberries, you should become. Not only are they juicy, summery and delicious, they are also in all respects a remarkable food. Full of nutrients and antioxidants (such as vitamin C), strawberry offers a wide range of health benefits, some of which may surprise you. (Protection against wrinkles Yes, of course!) Here are 10 reasons to put more strawberries to your menu.

They increase immunity
"Strawberries are an excellent source of vitamin C," says dietician allowed Madeleine Edwards, based in Toronto. Most mammals, except humans, have the ability to naturally produce vitamin C, which is why it is so important for us to take daily. "One serving of strawberries contains 51.5 mg of vitamin C, about half of your daily needs, says Madeleine Edwards. Double portion and a cup of strawberries, you fill all of your needs. "We know that vitamin C boosts immunity while being a powerful antioxidant that works fast. A study from UCLA (University of California at Los Angeles) conducted in 2010 revealed that the antioxidant power of the cutter becomes "bioavailable" or ready to act in the blood after they ate only a few weeks.

They promote healthy eyes
The antioxidant properties of strawberries can also help prevent the formation of cataracts, progressive clouding of the lens of the eye, which can lead to blindness in old age. Our eyes require vitamin C to protect against exposure to free radicals from the sun's UV rays that can damage the lens proteins. It also plays an important role in strengthening the cornea and the retina of the eye. Although high doses of vitamin C can increase the risk of cataracts in women over 65 years, researchers at the Karolinska Institutet in Stockholm note that this risk is due to the vitamin C obtained from supplements, and not provided with fruits and vegetables.

They help fight cancer
Vitamin C is an antioxidant that can help prevent cancer because the immune system, when healthy, is the best defense of the organism. A phytochemical component, ellagic acid, also present in strawberries-is another. "We found that ellagic acid has cancer and notably that of slowing the growth of cancer cells properties, says Madeleine Edwards. Strawberries contain other antioxidants such as lutein and zeaxanthin. Antioxidants are free radical scavengers which neutralize the potentially negative effects that these can have on our cells' effects, she adds. The term "free radical" refers to damaged cells that can weaken the cells around them trying to repair themselves, an activity that can lead to cellular abnormalities and even cancer.

They have wrinkle effects
Vitamin C contained strawberries is essential for the formation of collagen, supports the elasticity and resilience of skin substance. As aging is losing collagen, eat foods that contain vitamin C can we maintain a healthier skin and more youthful. But vitamin C is not the only natural wrinkle present in strawberries. Researchers at Hallym University in South Korea, found that ellagic acid prevented collagen destruction and inflammatory effect, two major factors in the development of wrinkles following sustained to UV-B exposure harmful dermally.

They fight against the bad cholesterol
According to the Foundation of heart disease, heart disease is a leading cause of death among Canadian women. However, strawberries contain a powerful stimulant of heart health. "Ellagic acid and flavonoids, phytochemicals, or elements have beneficial for heart health antioxidant, explains Madeleine Edwards. For example, they can neutralize the effects of low-density lipoprotein or LDL, the bad cholesterol blood that allows platelets to accumulate in the arteries. Another advantage is that they have an anti-inflammatory effect which is good for the heart. "

They reduce inflammation of the joints
Antioxidants and phytochemicals present in strawberries can help reduce joint inflammation, a possible source of arthritis and heart disease. A study by the Harvard School of Public Health found that women who eat 16 strawberries a week or more were 14 percent. 100 less likely to have high levels of C-reactive protein (CRP)-index of the presence of inflammation in the body.

They regulate blood pressure
Potassium is another nutrient that promotes heart health with a concentration of 134 mg per serving, strawberries are considered "average source" of potassium according to the Health Services of Alberta. Potassium can help regulate blood pressure and may even help lower blood pressure by acting as a buffer against the negative effects of sodium. Since their effect on reducing LDL, inflammation and hypertension, strawberries have a reputation of being one of the most heart-healthy fruits you can eat.

 
They are a source of fiber
The fibers are necessary for proper digestion and strawberries contain about 2 grams per serving. Among the problems resulting from a lack of fiber, there is constipation and diverticulitis, or inflammatory bowel disease, which affects about 50 percent. 100 people over 60 years. The fibers can also help fight type 2 diabetes. "Fiber helps slow the absorption of sugars (such as glucose) in the blood, says Madeleine Edwards. That's why adults with diabetes can eat strawberries-in moderation. "

They help maintain a healthy weight
Maintaining a healthy weight is one of the best defenses against type 2 diabetes and heart disease, not to mention well-being. "In the strawberries, there are few calories (about 28 per serving), no lipid and low in sodium and sugar, says Madeleine Edwards. They contain natural sugars, but their total sugar content is low enough, or 4 g per serving, and total carbohydrate content is less than what is found in a half-slice of bread. Triple your portion to 1.5 cup: you'll get a taste of less than 100 calories, and much better for health than prepackaged snacks to 100 calories! "

Carbohydrate source of energy in the body

Definition

     Carbohydrates come from the Greek word "glukus" which means "sweet". Hydrogen, carbon and oxygen compounds which are also the name of carbohydrates. They are the primary source of energy in the body. They are the perfect fuel our efforts.
     One class diagram carbohydrates into two families:
- Simple sugars: they are directly absorbed by the body. There are hydrolyzed by the salivary and digestive enzymes. This is particularly the case of monosaccharides such as glucose, fructose and galactose but also disaccharides.
- Complex sugars (polysaccharides): They will undergo further hydrolysis. This is the case of starch and glycogen, which is manufactured by our body (gluconeogenesis) and stored in the liver and muscles. It's sugar reserve rights.

Carbohydrates

energy role

     Carbohydrates, essential for the functioning of the muscles and brain, is the source of energy quickly used by the body and are involved in protein anabolism. So carbohydrates are essentially energy role. Provided by the diet, they are broken down into glucose which will be distributed throughout the body. Part is stored as glycogen in the liver and muscles that serve as reserve.

Plastic role

    Some carbohydrates have a role called "constitution". They go into the composition of human body tissues: cartilage, Nucleic acids, mucus, antigenic substances.

Where do you find carbs?
     Carbohydrates are the most abundant in living matter organic constituents. Their main source is the plant community. They are mostly found in dried fruits, fresh fruits, cereals, bread, honey, whole sugar, tubers, milk, etc. ...
     Foods in which we find most of carbohydrates are:
- Pasta: 75% (75 grams of carbohydrates per 100 g of pasta)
- Pulses: 59%
- Bread: 50%
- Banana: 30%
- Rice: 22%
- Potato: 20%

Energy intake

     Our daily requirement of carbohydrates is 4 grams per kg of body weight per day. 1 gram of carbohydrate provides 4 calories or 17 kj.
     In a balanced diet, energy intake should include 50% carbohydrates. This represents an average of 220 to 250 grams of carbohydrates per day, two thirds of which serve the unique needs of the nervous system that is glucodépendant. The proportion of carbohydrates in the diet helps maintain carbohydrate reserves of the body (liver and muscle glycogen) to a stable level
500 g.

Special cases
  For athletes, carbohydrates should represent at least 55% of the total caloric intake. Sports performance are dependent on carbohydrate reserves of sports, and how they are managed. Any food strategy is put in place before, during and after sporting event.

     The premature infant, infants and children have higher than adult energy needs. Needs directly related ave growth. It is estimated that premature babies need 15 grams of carbohydrate per kg per day, we believe that 8-10 g per kg per day enough for children. At 4 years, its contribution must be rammené to 5 g per kg per day.

     The elderly retain an appetite for sweet foods but tend to reduce their intake of complex carbohydrates. We must therefore ensure that the daily intake of carbohydrate mostly come from complex carbohydrates.

Blood sugar
 The sugar is the amount of sugar in the blood. You should know that the concentration of sugar in the blood almost no changes, that is to say quon always between 0.8 g and 1 g of sugar in 1 liter of blood. Below this range, it is hypoglycemia, above, in hyperglycemia.

     When blood sugar rises, the pancreas into action by secreting its main hormone, insulin has the effect of lowering blood sugar levels to normal. The slowly absorbed carbohydrates cause a slow and gradual rise in blood sugar. In contrast, consumption of sugars often causes hyperglycemia with a relatively high insulin secretion that can trigger a reaction secondary hypoglycemia.

Strength Exercises For Thighs

Purpose of the exercise
This training exercise engages and develops the entire body but is especially the thigh muscles and glutes. This is the king of bodybuilding exercise: "Those who do not are not Squat Strength" is a phrase we often hear from the mouths of bodybuilders.

Muscles targeted
The gluteus maximus, quadriceps (rectus femoris, biceps femoris, vastus lateralis and internal), rear thighs (half membranous, semitendinosus), soleus calf, abdominal muscles fixers, small and medium glutes, adductors, back (spinal, lumbar ) and to a lesser extent, the muscles of the shoulder girdle (shoulder, trapezius) to hold the bar.

Execution of the exercise
Standing, based on the trapeze bar, hands spaced shoulder width or more, duck feet ten hours ten, slightly wider apart than shoulder width apart and placed in the axis of the knee. Bend your knees and push your buttocks backward, right chest. Theoretically down until your thighs are parallel to the ground, but it is best to limit the amplitude if you feel you round the back or take off your heels off the ground. The bar goes up and down vertically without stops in the up position and rebounds in the down position. The balance is difficult at first, it takes time to master the exercise.

Breathing
Inhale when lowering the bar and exhale as you go back to the starting position keeping your abs tight.
It is advisable not to hold your breath during the ascent, however this maneuver minimizes the risk of lumbar injury when the load is heavy. The blocked breathing and abs in the critical part of the movement sleeve trunk and protect the spinal condition of course keep your back straight.

Safety
Work safely with a footrest bar or squat rack. This serves to rest the bar between sets but also to raise the bar on media (candles) in case you stay stuck in the load lowered.
Beginners in bodybuilding must learn this movement using a light bar and increase the load once controlled exercise. It is better to learn in a room with professional state certified.
Check the items fitness section, including the dedicated Squat page. It contains many tips on this exercise.

Variants
Variations are possible by varying the position of the feet and the distance between the thighs.
If the legs are wide apart and feet placed duck ten ten hours will result in more work for the inner thighs (adductors).
If the legs are tight with straight legs seeking more vastus lateralis located on the side outside of the thighs.