Soluble fiber properties
Foods that contain soluble fiber useful for controlling cholesterol levels in the blood and to maintain stable sugar levels slows the absorption of glucose , helping to control hyperglycemia , slowing digestion and absorption of carbohydrates.
Soluble fiber has intestinal regulatory properties , has laxative effect, which helps normalize intestinal transit. Is fermented by the intestinal flora and is broken down into short-chain fatty acids and gases , helping to prevent colon cancer and diverticulosis.
It also helps to satiate the appetite for property to absorb water and multiply its volume by providing satiety , is a good help in weight loss diets .
It is found in whole grains (barley , oats, rice , ect. ) , Legumes ( soy , peas, etc. . ), Fruits ( strawberry, apple , citrus, etc. . ) And vegetables (broccoli , cabbage , beets , etc.).
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Research has shown in experimental animals that a low calorie diet sirtuins , enzymes associated with longevity.
In fact, in the laboratory it has been found that a reduction in food intake extends life in a wide range of species and a low calorie diet has beneficial effects on various biomarkers of aging , such as decreased sensitivity to insulin, a precursor of diabetes that is associated with age and especially the reduction of the damage from free radicals. One of the ways to produce organic free radicals occurs when food is converted into energy in cell structures called mitochondria.
For years , are various research centers that seek to know in more detail the effect of diet on sirtuins , which would help the development of new therapies to regulate metabolic disorders and combat degenerative diseases such as Alzheimer's or Parkinson's.
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Trans fats are found in a wide variety of foods, such as most foods made with partially hydrogenated oil, such as baked , fried and margarine products. Trans fats also occur naturally in some meat and dairy products.
Why we use trans fats?
This hydrogenation process fats and oils for frying, which are very useful for the food industry are obtained , since they help to improve the durability , taste and texture of the products like margarines, breads fat , muffins , cookies, cakes , bakery products, snacks , chips , fast food ......
The food industry uses these fats , because they are cheaper than other fats of animal origin . Products made with trans fats, require less cooling and can maintain their consistency at room temperature, which would not be possible if other types of fat such as lard were used.
In the case of margarine , the hydrogenation process of vegetable oils creates a product having the consistency, texture and appearance of the butter .
Some home treatments such as frying , may end up transforming fatty acids into trans fats, frying mal eventually oxidize and break down the oil . Therefore it is recommended to use olive oil, not exceed 180 º C and not reuse the oil more than 3 or 4 times.
Effects of trans fats on health.
Recent studies showed that although these fats contain no cholesterol, are able to increase LDL (bad) cholesterol in the blood and decrease HDL (good). The high level of blood cholesterol is a risk factor for cardiovascular disease , people with high cholesterol levels are more likely to develop these diseases .
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The best known of magnesium benefits are its properties as a muscle relaxant and an adjunct to calcium absorption , regulates blood sugar levels , aids in relaxation and contraction of muscles preventing cramps, spasms, vertigo , dizziness or fatigue.
Promotes the absorption and metabolism of other minerals, besides maintaining healthy bones, cartilage, joints and teeth. It is a powerful cardiovascular protector, regulates heartbeat, maintains cholesterol rates at low levels and in turn regulates blood pressure.
- Magnesium deficiency
It usually affects people who consume processed and 1 diet poor in natural nutrients.
People with liver problems.
People with intestinal disorders.
People with kidney disease.
- Foods rich in magnesium
Animal : prawns, shrimps , oysters , clams , crayfish , lobster , octopus , caviar, fresh salmon , cod , turbot, fresh and canned tuna , canned anchovies , sardines , squid , trout , beef (especially) , lamb , chicken, pork , goat cheese ( cured and semi-cured ) , soft cheeses, yogurt, milk, eggs , etc. .
Plant Origin : almonds , cashews, pine nuts, walnuts , chestnuts , peanuts , hazelnuts , prunes , raisins , pumpkin seeds , sesame and sunflower seeds , whole grains , whole wheat bread , legumes, especially soy products and beans, chickpeas , beans, lentils and peas , vegetables preferably dark green like kale , spinach , artichoke, also corn, potato , cabbage , eggplant, peppers, etc. . Among fruits : figs , avocado , kiwi , banana , pineapple , cherries , melons, etc. .
- Instructions for use of magnesium
Magnesium intake above natural sources has a therapeutic effect that can be exploited in the treatment of :
Bone Health - Osteoporosis - Hypertension - Thrombosis - Cardiovascular disease - Diabetes - Depression - Anxiety - Muscle spasms - Cramps - liver and kidney problems - Cholesterol - Constipation - Fibromyalgia - Heartburn - pre- menstrual pains - Migraine - Nausea and vomiting - Tremors - Seizures - Epilepsy - Asthma - Bronchitis
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This error is enormous, because doing so is telling the body to preserve at any cost put your fat and burn muscle.
Numerous studies have shown that when the body goes many hours without food , starts the survival mechanism that preserves uncompromising stored fat, which is what sustains life , and instead the body sacrifices muscle tissue as energy source.
You have to do just the opposite , eating many times a day and in small quantities , so first because you are sending the message to the body that food is plentiful and therefore no need to preserve the fat. Another good reason is that every time we eat there is an expense that is called dynamic that comes from simply eating , ie the act of eating and digesting food also burns calories , so if the same volume of food as repartís in several occasions , energy expenditure will be higher.
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Diabetes mellitus is a metabolic disorder characterized by an abnormal increase in the blood glucose levels (hyperglycemia). This disease causes chronic and requires lifelong treatment .
The diagnosis of diabetes mellitus is simple when you have symptoms . Thus in a patient exhibiting an osmotic diuresis ( increased urination due to the presence of certain substances in the liquid filtered by the kidneys , increasing the amount ) and is hyperglycemia , the diagnosis is indisputable.
When a subject without symptoms have excess blood glucose in fasting conditions , the diagnosis is easy .
The problem arises in those without symptoms and with normal blood sugar, but they suspect diabetes. In these cases they are subjected to a test more specific fasting .
Nutrient inputs
Protein: The protein intake oscillate between 10 and 15 % maximum. Higher percentages are deprecated . In any case, the proteins must be of good quality , complementing those of animal origin ( meat and fish ) with vegetable proteins .
Carbohydrates: The percentage should be between 55 and 60% of the total energy . Regarding the type of carbohydrate should be mainly complex (bread, legumes , potatoes, cereals , pasta etc. . ), Leaving the simple discounted to the intake of milk, some dairy products ( low fat ) , vegetables and fruits.
Fat: The amount of fat that is advised by 25 and 35% of the total caloric value. The key to the intake is on the careful choice of the type of fat . Saturated fat should not exceed 7-8 % of the total energy , so that the milk fat should be avoided , fatty meats and dairy products ( sausages) and pastry products rich in coconut oil and / or palm. For what regards cholesterol , this should not come into the diet than 100 mg/1000 kcal amount . and never exceed 300 mg . / day , and cardiovascular risk should not exceed 200 mg . / day .
Dietary fiber: The inclusion in the diet, has shown many advantages in metabolic control in diabetes mellitus , the beneficial fiber content should be around 70 mg / day . . Overall the diabetic diet should contain a lot of plant foods to the detriment of animal origin.
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Down here we leave the ingredients that we use in the kitchen and how to prepare them.
ingredients:
½ cup ( 70 gr. ) uncooked oatmeal
half a cup of plain yogurt
half to three quarters of a cup of milk ( 120-180 ml. )
an egg or 2 egg whites
1 tablespoon oil
2 tablespoons brown sugar
half teaspoon of salt
1 teaspoon baking powder
1 cup flour (140 gr. ) , Half full , half white flour
procedure:
In a bowl mix the oats , yogurt and milk, leave the mixture between 15 to 20 minutes to allow oats to soften and hydrate.
Beat the egg or 2 egg whites , oil, then add it to prepare the oats, stir and add sugar , salt , baking powder and finally the flour gently and surround
beat again and let stand a few minutes preparation .
Heat the pan with a little vegetable margarine and go by the pancakes
Serve with honey, jam , syrup, Nutella or dulce de leche.
Nutritional information :
2 pancakes : 330 kcal , 57 gr. carbohydrate , 10 gr. and 7 g protein . fat
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