Almonds another source of calcium

Calcium is a basis for the formation of bones and teeth mineral that gives the hardness and consistency , but also participates in important functions such as the transmission of nerve impulses , nerve connection or blood clotting . While the reference food as a source of calcium is milk , other nuts as a higher content of this mineral.



And within this group , almonds stand above the rest , with a calcium content of 250 mg per 100 g; substantial when compared to cow's milk ( 120-125 mg/100 g). Although plant calcium absorption may not be as efficient , get used to eating more vegetables and less animal protein promotes the use of dietary calcium and its absorption in the body.
Autumn is the time of collection of almonds and other nuts, so you can take this opportunity to devise formulas and enter them in the daily menus: · Almond Sauce easily prepared with sautéed onion , garlic and a few toasted and crushed almonds. This sauce can dress from meat dishes like meatballs to fish like a stew of cod or hake . Add rolled , powder or chopped salads , vegetables , creams , biscuits, muesli or rice pudding for breakfast and snacks almonds. Along with hazelnuts and pistachios , almonds are the nuts rich in calcium , so a handful of this mixture is a good mineral supplement to the diet.

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The benefits of taking vitamin A

Synonym: axerophthol . It contains a substance called pro - vitamin A ( beta-carotene ) which is transformed in the body into vitamin A.
Natural sources : Vitamin A is found in fish, milk , liver, B -carotene is abut on fresh vegetables (carrots , tomatoes , etc.).
Functions: antioxidant , maintenance of epithelia , light perception ( vision ) , prevents cancer .


 

Deficiency: infections of the epithelium , loss of visual acuity, night blindness and tumors. If the intake of vitamin E is deficient , vitamin A is not metabolized and the body quickly uses up its stores .
Excess: peeling skin , itching , vomiting , nausea , diarrhea , loss of hair and appetite. The most dangerous effects occurred when the intake is 100.000UI or more for long periods of time, enabling bone fragility , enlargement and deterioration of the liver (hepatomegaly) and blurred vision occur . In nature these doses are practically impossible to achieve as they disappear after several days of massive ingestion suspend . Importantly, vitamin C prevents negative effects of overdose.

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Protein foods

In this post I have a list of foods that provide protein 10 gr. protein .
Foods are in clean weight and oil , or the edible portion of food (no shell, no eggs, etc. . ) .

1. Protein foods with 1.5 gr. fat 10 gr. protein ( 1 serving )

    50 gr. of lean beef
    50 gr. beef tenderloin
    50 gr. liver
    50 gr. cooked ham
    50 gr. pork loin
    50 gr. turkey
    70 gr. chicken
    70 gr. rabbit
    70 gr. hare
    50 gr. conger
    50 gr. seabass
    50 gr. thumbscrews
    60 gr. cod
    60 gr. golden
    60 gr. sole
    60 gr. hake
    60 gr. whiting
    60 gr. monkfish
    60 gr. trout
    60 gr. stripe

Two . 4 g protein foods . fat ( average ) 10 gr. protein ( 1 serving )

    35 gr. lean ham
    50 gr. beef steak
    50 gr. of lean pork
    65 gr . mackerel
    65 gr . mackerel
    65 gr . mer
    65 gr . salmon
    65 gr . sardine

Three . Protein foods with > 5 g . fat 10 gr. protein ( 1 serving )

    70 gr. pork chop (13.7 gr. grease )
    55-110 gr. lamb chop (8.5 gr. grease )
    55-75 gr. leg of lamb (10.5 gr. grease )
    80 gr. whole egg (9 gr. grease )
    90 gr. egg white ( 0.2 gr . of fat )
    60 gr. egg yolks ( 19.8 gr. of fat )

April . Milk and dairy products

    270 ml . milk (10 gr. = 1 protein serving)
    80 gr. fresh cheese (10 gr. = 1 protein serving)
    95 gr. white fat cheese (10 gr. = 1 protein serving)
    65 gr . Burgos cheese (10 gr. = 1 protein serving)
    40 gr. Manchego cheese (10 gr. = 1 protein serving)
    25 gr. Parmesan (10 gr. = 1 protein serving)
    2 yogurts (10 gr. = 1 protein serving)


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Do not forget the milk

Do not forget the milk

Athletes spend a fortune on protein supplements and fluid replacement beverages to enhance recovery and muscle building. Why spend a lot of money on sports supplements when you can get the same effect of milk?

Bodybuilding and milk

University in Canada, in a review of the literature, that low-fat milk enhances healing of weight training and exercise endurance, stimulates protein synthesis, and promotes post-exercise tissue repair.

Thirty years ago, scientists thought that the water better fluid replacement.

While it is still true to a large extent, and sports drinks are superior in some cases because they save water and energy and electrolytes. Milk may be the best, because it keeps the water balance for a longer period and provides a source of protein that can promote adaptation and tissue repair after exercise. Low-fat milk is an excellent sports drink for endurance sports, except in people who are lactose intolerant.

The nutritional value of milk

The nutritional value of milk

Milk drink nutritious and full of interest but can be consumed with grain, and prepare hot and cold beverages such as chocolate drink, different types of milkshakes also can be used to prepare many different sauces and foods.

Milk is an excellent source of protein, minerals and many vitamins, especially vitamins from group B such as B2. As for vitamin B12, it only exists in the Food Animal such as meat and milk, for this, the milk is an important source of vitamin 12B especially for people who do not eat meat, in addition to that, the milk provides the human body with vitamin A is essential for healthy skin and is essential to see the sound in the dim light.

Milk and dairy products are the richest source of calcium in the diet. And absorption of calcium from milk well by the body.

Low-fat milk contains the amount of calcium in the milk, but the content of fat and calories to be few.