The properties of the mushroom

Mushrooms contain a very high amount of water ( between 82% and 92% ) and a very low content of carbohydrates and about fats. Have between 1% and 3% carbohydrate on a 1.5 % fat. Therefore it is used in some diets to lose weight, being the staple food for 1 or 2 days in the weekly schedule. It is a food rich in potassium and high in fiber , this produces a greater satiety prevents the onset of constipation and reduce the absorption of cholesterol and toxins .



A food rich in vitamins and minerals
While low in fats and carbohydrates , are quite rich in minerals and vitamins food . Despite having said that mushrooms can be a substitute for animal protein, the protein content of mushrooms is relatively low and does not approach the protein content of meat or fish , medium protein content is similar to vegetables (2% -7%), except when they are dehydrated containing 9%.
Potassium addition , mushrooms contain much phosphorus, which is so necessary in the formation of teeth and bones , it also helps to perform mental activities or keep quiet avoiding stress the body.
However, the most noteworthy is mineral selenium ( 20 mg . Per 100 gr . Weight ) . Selenium plays an important role as an antioxidant , preventing cell degeneration by free radicals , helps maintain testosterone levels and sperm count in men and protects the eggs from free radicals.
Mushrooms are rich in copper, a mineral that helps maintain the immune system, the vascular system and the nervous system in good condition.
Speaking of their vitamin content , mushrooms are rich in B vitamins (B2 and B3).

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Things you should not do

11) Find the muscular congestion : congestion try to feel a deep muscle in the area you work before to conclude that muscle training . The muscle should be very congested before moving to another group.

  12 ) Set some goals : try to mark you goals like getting an inch over arm circumference in a month, or add 5 kilos more to " bench " at a given time .

  13 ) Eat 5 times a day to gain muscle weight you need to eat more, but is much more practical and beneficial to add a couple more meals a day to pile more food on your plate , in 3 meals.

  14 ) No sobreenternes : if you train with great intensity all the time your progress will stop. Train , but do not exhaust yourself . The intensity is necessary for growth , but it can not be maximum in each set of each exercise .

  15 ) Outdoor Oxygen : even if you think that is not related to bodybuilding , it is important to get every day a good dose of pure oxygen and for that nothing beats a leisurely stroll outdoors.

  16 ) Keep your enthusiasm high : if you feel your enthusiasm declines, then it's time to stoke the fire . Lee fitness blog like ours , magazines , go to competitions , etc. .

  17 ) Maintain high intake of vitamins and minerals : take one tablet a good multivitamin a day with a meal. That will ensure you do not miss any lack of vital nutrients . You need vitamin C , E and B complex, calcium and potassium also due to intense physical exercise.

  18 ) Sleep at least 8 hours . : Muscles grow while you rest . Do not think you can develop a good muscular body if you do not get enough sleep .

  19 ) Do not junk food atiborres : all heavily processed foods : sweets, chocholate , cookies , soft drink and soda , pizza and other quick cooking foods are not the most suitable for your diet .

  20 ) Do not skip breakfast : the most important meal of the day probably because breakfast when your body can take without food for about 10 hours or more . So you can never progress. Eat breakfast with plenty of protein and carbohydrates every day.

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Fat relevance and kinds and sources

We often hear that we must eliminate most fat from our diet. However, fats play many important roles in our body. Indeed , they are a good source of energy (twice as many calories as protein and carbohydrates) and allow the transport of vitamins A, D , E and K , because they are fat soluble and require the presence of fat to travel in the body. Fats provide essential fatty acids that the body can not produce itself and that we get in the diet. These essential fatty acids (omega -3 and omega- 6) are necessary to maintain a healthy heart , the production of hormones and the production of the body's cells , and the maintenance of healthy skin . Body fat protects organs and serves as a thermal insulator .

But if fats play many beneficial roles in the body , their high consumption can cause several diseases, including cardiovascular disease . It is therefore important to worry about the amount of fat in our diet and consume fat quality . It is important not to remove the fat, but eat them in moderation and used to make better choices .
The three forms of fat

There are three types of fat in the diet :

    Visible fat , you can remove it yourself (eg around the meat, poultry skin , etc.).
    The fat that adds itself to foods (eg butter on toast and vegetables, dressing on salads, etc.).
    And there is the invisible fat , which is naturally present ( nuts, eggs , meat, etc. . ) Or added during the manufacture of foods ( muffins , chips, fries, etc. . ) . It can not be removed once added. It is often this type of fat that goes unnoticed in our diet !

Tips

Here are some tips that can help reduce your fat intake :

    Determine the main sources of fat in your diet.
    Reduce portion size and frequency of consumption of high-fat foods .
    Choose lower-fat dairy products and lean cuts of meat .
    Decrease the amount of oil or fat in your recipes .
    Choose foods with less harmful fat for cardiovascular health. These harmful fats are saturated fats (found in many animals and commercial products ) and trans fats (found mostly in commercial products containing hydrogenated fats or shortening ) .
    For cooking, salad dressings and recipes, try to use monounsaturated and polyunsaturated fats. For example, cooking with canola oil or olive oil rather than butter or vegetable oil shortening.
    When Spread cheese, peanut butter or jam on bread , remove the butter or margarine.
    Use non-stick pans to reduce the use of fat during cooking.

According to the DRI of 2002, the recommended intake of total fat in a day is 20 to 35% of total calories from your day. For example, a contribution of 30 % fat , it is about ;

    65 g of fat per day for women 19 to 49 years ;
    90 g of fat per day for men 19 to 49 years .

The different types of fat
saturated Fat

Saturated fats are found in many animal products such as meat , poultry , eggs , butter , dairy products (cheese, milk , yogurt, etc. . ) And in various commercial products such as pastries , croissants , cookies and crackers . They are harmful to the health of the heart . Indeed, saturated fats promote atherosclerosis ( fatty buildup in the arteries) and high consumption may therefore increase the risk of cardiovascular disease.
trans Fat

Trans fats are found mostly in commercial products containing hydrogenated fats and shortening, such as pastries, muffins and commercial margarines . Trans fats are produced by a process that changes the chemical configuration of the liquid fat to turn them into solid fats. This process is called hydrogenation. Trans fats are also harmful to health than saturated fats because they increase the risk of cardiovascular disease. Try to eat less processed products , where possible : make your own muffins ( with vegetable oil) , enjoy banana breads or homemade cranberry . You can then choose the type of fat you eat!
unsaturated fatty

The category includes unsaturated fatty polyunsaturated fats and monounsaturated fats. The studies suggest that the consumption of these two types of fat causes a decrease in blood levels of cholesterol, when substituted for saturated fat.
monounsaturated

Monounsaturated fats are found in high quantities in olive oil and canola oil , as well as in avocados and nuts ( pistachios, almonds ) .
polyunsaturated

Polyunsaturated fats are found mainly in vegetable oils such as sunflower, safflower, soybean and corn as well as several nuts and seeds ( walnuts , sunflower seeds ) .
Omega- 3 fatty acids

The science of nutrition has allowed us to discover , in recent years, some fish are rich in omega- 3 fatty acids. Omega- 3 fatty acids are a type of polyunsaturated fatty acids can not be synthesized by humans. Their presence in the diet is essential. A deficiency in essential fatty acids increases the risk of bacterial infections and inflammation.
Virtues of omega -3 fatty acids

Over the 70 years , epidemiological studies have shown that the Greenland Inuit had a significantly lower heart disease incidence with several other people . The omega -3 fatty acids contained in the fish they ate were the reason . Since 4500 a few studies have been conducted to assess the effects of omega -3 fatty acids and fish oils on the health of individuals.

The researchers believe that omega -3 fatty acids can help lower triglycerides and reduce the risk of sudden cardiac death . Some evidence that oil containing omega -3 can help reduce the incidence of coronary heart disease in people at risk. Omega- 3 fatty acids affect blood platelets a bit like aspirin in reducing the formation of blood clots, and they can also reduce arrhythmia in some people with heart disease.

Omega- 3 fatty acids are deposited in the nervous tissues rich in lipids, such as the brain and retina during the last trimester of pregnancy and the first year of life. Health Canada recommends an increase in the consumption of omega -3 fatty acids for pregnant women and nursing mothers .

Information on nutrients

Information on nutrients

Nutrients are organic compounds and minerals essential for living organisms to ensure their growth and operations. Among the nutrients, there are two main groups: macronutrients and micronutrients. Macronutrimentssont the major components of our diet, it is the carbohydrates (sugars), proteins (proteins) and lipids (fats). Micronutrients are in turn composed of vitamins and minerals. Here is the complete ABC nutrients for use by practitioners of bodybuilding.

What are carbohydrates?
Carbohydrates also called carbohydrates are simple or complex molecules with a sweet or not. Carbohydrates are a source of energy in our body and it is the essential fuel of the brain. It is in the family of carbohydrates: simple carbohydrates (sugar formerly fast) and complex carbohydrates (slow sugars).

Simple carbohydrates are those who have a sweet taste. They are found in sweets, cakes, fruits ... These carbohydrates have the property to move quickly in the blood and increase blood glucose. To maintain a stable blood sugar, the body is then forced to produce insulin. This hormone helps to lower blood sugar by sugar enter the cells. When carbohydrates are consumed in excessive quantities, the body stores them as fat.

Complex carbohydrates do not have a sweet taste. They are present in potatoes, lentils, cereals ... Unlike simple carbohydrates, complex carbohydrates should undergo transformations to pass into the blood. These transformations can be realized slowly progressive and slow diffusion of carbohydrates without causing hyperglycemia.

As part of a balanced diet, carbohydrates should constitute 55-75% of the diet. For more information on carbohydrates, sugars read our special folders.

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What are proteins?
They are more or less complex molecules made of amino acids. Proteins have multiple functions, they serve as material of construction, cataboliseur (enzymes), messenger (hormone) ... Proteins found in meat, fish, dairy products ....

Protein should be 10-15% of the diet and should be varied source (animal, plant) in order to provide the body with all the amino acids. For more information, read our special proteins.

What are lipids?
These are the fats that we use mainly energy reserve. Lipids are also present in the cell members and is also used for the manufacture of hormones. There are several types of fat.

Lipids must be 15 to 20% of the diet. More information in our special grease.

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Vitamins
These are chemicals that are involved in chemical reactions in the body. Vitamins are classified into two categories: water-soluble vitamins (soluble in water) and fat-soluble vitamins (fat soluble). Hydrosoluble or liposoluble vitamins, they all have in common:

They provide no calories.
They can not be manufactured by our body (except vitamin D, K and B3).
Their deficiency causes diseases and their causes excessive disruptions body functions.
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Guide Vitamins
Vegetable provitamin A (carotenoids)
Precursor of vitamin A, there is no risk of overdose because the body converts into vitamin A according to its needs. This vitamin is a powerful antioxidant, it has a protective role against certain cancers such as skin cancer, lung cancer and bladder. It also has an anti-aging. Found provitamin A in fruits and vegetables orange, red carrot, melon, mango, apricot ...

Animal vitamin A (retinol)
This vitamin plays a role in vision: it allows us to see in the dark with a specific action on the retina (hence its name retinol). This vitamin is involved in the immune response, wound healing and helps regulate the sebaceous glands and sweat glands. Found vitamin A in butter, milk, egg yolk, liver ...

B vitamins (B1, B2, B3, B5, B6, B8, B9, B12)
B group vitamins increase metabolism, protect the skin and muscles, improve immune function and nerve. We find B vitamins in meat, liver, fish and milk.

Vitamin C (ascorbic acid)
This vitamin also known as vitamin "Fatigue" is an antioxidant that protects against free radicals. This vitamin is essential to strengthen the muscles, blood vessels, bones, cartilage, ligaments but also the gums and teeth. This vitamin also stimulates the immune system and protects against infections, prevents cancer and reduces cholesterol. Kiwi, berries, tomatoes, peppers and citrus fruits are the main sources of vitamin C.

Vitamin D (calciferol)
Is vitamin bones. It allows the binding of calcium to the bones. This vitamin can be produced by the body is known as the sunshine vitamin: it is produced when the skin is subjected to ultraviolet light. Another little known role of vitamin D is to regulate the heart rhythm. Another feature of this vitamin is to be stored in the body (liver, muscle, and fat). This allows the body to have no deficiency with sufficient exposure during the summer. Found mostly in vitamin D, egg yolk, cod liver, cheese ...

Vitamin E (tocopherols, tocotrienols)
This vitamin has a three times higher antioxidant power of vitamin C. It protects against harmful free radicals, pollution and thus prevents aging. Vitamin E is also very useful for the heart because it prevents blood clots and thus reduces the risk of phlebitis. In addition to these previous virtues, it reduces fatigue, prevents impotence and enhances fertility. You can find vitamin E in vegetable oils, germ of cereals, soy, egg yolk ...

Vitamin K
This vitamin is antihemorrhagic: it is essential to the process of blood clotting. Vitamin K is found in leafy vegetables, dairy products and vegetable oils.

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Minerals
These are elements from rocks, which enter into the composition of organisms that are present in animal feed and plant ionic form (anions or cations). Here is a list of major minerals and their characteristics:

Calcium (Ca)
It is certain that the female population, calcium is essential for maintaining normal bone density, which is calcium carbonate a good dietary supplement. The role of calcium in muscle contraction and nerve conduction is also critical to the health and development.

Chromium (Cr)
This element is an important constituent of certain enzymes and maintain a role in glucose metabolism. This is the mineral diabetes.

Selenium (Se)
This is the anti-cancer mineral. Selenium is an antioxidant that functions in conjunction with vitamin E.

Magnesium (Mg)
This mineral is important for energy metabolism and the functioning of the heart and nerves.

Iron (Fe)
This is the mineral anti-anemia. Iron deficiency is generally not a problem for most of us who eat meat, but many athletes especially vegetarians should take iron supplement. Iron plays a role in determining the ability of red blood cells to carry oxygen; anything that can interfere with the ability to carry oxygen is obviously detrimental to the trainability.

Zinc (Zn)
Zinc plays an important role in regulating testosterone levels by increasing the conversion of androstenedione to testosterone. It can also help decrease the elimination of testosterone by the liver and reduce the conversion into dihydrotestosterone.

Other minerals
Copper (Cu): the inorganic anti-infection
Fluorine (F): mineral anti-caries
Iodine (I): the mineral anti-fatigue
Lithium (Li): mineral brain
Manganese (Mn): mineral allergy
Potassium (K): the mineral balance neuromuscular
Silicon (Si): the mineral body envelope
Sodium (Na): the mineral water
Sulfur (S): The mineral of bone and skin

The benefits of drinking juices food

Juicing is an easy and excellent to provide the body with massive amounts of raw food full of vitamins, minerals and enzymes.
Raw, unheated foods supply the body with exceptional natural enzymes, phytochemicals, vitamins, and essential minerals your body needs to thrive. When food is cooked above 114 degrees, and destroyed most of the natural enzymes, whether in meat, grains, fruits, or vegetables. Since the era of fruits and raw vegetables, and enzymes are still viable when you drink the juice.
Make it fresh
Phytochemicals are natural plant nutrients responsible for giving fruit and vegetables their color and health characteristics. The past decade has brought a wealth of research in their property disease prevention. For example, it has been shown lycopene, a tomato plant in gift, to be a powerful antioxidant that can fight a number of cancers.
Fruit and vegetable juices are also a good source of essential minerals such as iron, copper, potassium, sodium, iodine, magnesium, which are bound in the form of plant can be absorbed more easily through the digestive process.
What You Need
Commercial blender or juicer. There are many kinds. In general, it is worth it to spend a few hundred dollars to the quality of the juice if you are serious about age on a regular basis.
Preparation produced. Wash well and rub it in cold water. Remove cores from apples and pears, remove the drilling of stone fruit, remove peels of citrus and kiwi. Cut to fit in the juice.
Drink immediately. To make the most food consumed within 30 minutes of juicing.
Sample juice blends and benefits
Fruit Combo: Combine 1 apples and oranges 1, and kiwi 1. Apple juice may help people with heart disease and blood vessels, liver and kidney diseases, rheumatism, atherosclerosis, gallstones and kidney stones, chronic colitis, gout, obesity and diabetes, and dysentery. Orange juice has the characteristics of strong anti-carcinogenic and anti-cancer agent, in addition to beneficial to the health of the cells, eyes and immune system. Kiwi strengthens the immune system, it also contains more vitamin C than oranges.

Fruit / vegetable combo: Combine 1 apple, 2 handfuls of spinach leaves, lemon and 1. Spinach supports the nervous system, and circulatory system, and skin. It is a great source of Oalcalseyoum iron, potassium, and magnesium. Apple juice may help people with heart disease and blood vessels, liver and kidney diseases, rheumatism, atherosclerosis, gallstones and kidney stones, chronic colitis, gout, obesity and diabetes, and dysentery. Lemon juice easily eliminate toxicity and weight loss. A great source of vitamin C, as it helps the body to absorb nutrients in vegetables.
Combo vegetables: Combine carrots 4-5, 2 small beets, celery stalks 2-3.This juice is great for the intestines, liver, gall bladder, bone, teeth, skin, hair, and nails. Beet juice is an excellent source of vitamin B-6, iron, and potassium. Traditionally used for circulatory problems, bladder problems, and eye fatigue, and menstrual issues. Celery juice is a great source of chlorophyll, and helps to strengthen the lungs and nervous system.

The importance of the banana fruit for bodybuilding players

What are the benefits of banana for bodybuilding players ..??

Not without any diet for athletes or bodybuilder from banana fruit
Because these fruits have a significant impact and significant benefits for athletes and bodybuilder private.

Bananas contain three natural sugars and these sugars useful bodybuilder:
1 / sucrose
2 / fructose
3 / glucose


A banana gives high energy in the Exercise of the bodybuilder, where it has proven study
However, if eating just before bananas Sports Exercise, it could increase the power of energy
When sports that would practice for a sufficient period of up to 90 minutes.
Energy is not the only way a banana for the athlete, but gives health and sports activity and often
Fiber in addition to sugars that give sports strength and energy in the Exercise.

Benefits of banana fruit:

1 / helps to get rid of anemia because many athletes suffer from anemia and this
Cause a lot of headache sensation in Exercise 2 / boost brain power because fruit bananas contain the element potassium.

3 / helps to calm the nerves because bananas contain a range of B vitamins, which
Help in the process of calming the nerves.

4 / helps maintain weight and weight reduction for those who suffer from obesity
5 / maintain stress in athletes is because bananas contain potassium making the heart beat per minute balanced which helps in the process of exercises.

6 / gives athletes in high-energy workout.

7 / contains elements such as magnesium, potassium and vitamins.

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.