In this post I have a list of foods that provide hydrocarbon 10 gr. carbohydrate .
Foods are in clean weight and oil , or the edible portion of food (no shell, no eggs, etc).
1. Cereals and cereal
10 gr. puffed rice , toasted corn flakes , puffed wheat
15 gr. rice , pasta , breakfast cereals , semolina , corn, maize and wheat flour , type Mary crackers, tapioca
20 gr . white / brown bread , sliced bread , toast .
50 gr. sweet corn
2. pulses
20 gr . chickpeas , beans (white , pinto ... ) , dry peas , lentils
30 gr. of soybeans
3. tubers
50 gr. potato and sweet potato
4. fruits
10 gr. of dates and raisins
20 gr . dried figs
30 gr. prune
70 gr. figs , plums and nectarines
80 gr. Persimmon , cherries, custard apple, banana and grapes
100 gr. apricot , prune , kiwi , mango , apple and pears
120 gr. raspberry and peach
150 gr. Strawberry , Granada, guava, tangerine, orange , persimmons and pineapple
275 gr . melon
325 gr. papaya
425 gr. watermelon .
5. vegetables
55 gr. fresh pea
100 gr. onion and frozen peas
120 gr. spring onion , Brussels sprouts and beans
140 gr . leek and carrot
200 gr. squash , green beans and turnips
225 gr. chard , kale and cabbage
250 gr. mushroom , mushrooms , endive , escarole
280 gr , thistle , canned asparagus and peppers
325 gr. watercress , cauliflower and spinach frozen
350 gr. artichoke
375 gr. eggplant and radishes
400 gr. celery
450 gr. asparagus and tomatoes
525 gr. cucumber
625 gr. spinach
720 gr. lettuce
6. Refined carbohydrates
6.1. Canned
10 gr. Jelly , jam and honey
20 gr . quince and fruit paste
30 gr. sugar jelly
45 gr . peach or pineapple salad in syrup
6.2. juices
50 ml . grapefruit
65 ml . peach and grape
80 ml . apple and pineapple
100 ml . orange
250 ml . tomato juice
6.3. Sugar, scones and pastries
10 gr. sugar
15 gr of buns , shaped pastry , cake , croissant , donut , muffins , crackers , chocolates, sweetened cocoa powder , dark chocolate , tea biscuits , apple pie
20 gr . Fill bread chocolate, cheesecake, cakes, pastries , candies , and marzipan
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Well, if you need a boost to go this route, we tell you who recently discovered through a study done in the United States, at Mayo Clinic, the woman has one chance in three of developing cancer , although 65 % of these diseases can be prevented if we took a healthy lifestyle .
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To achieve this lifestyle is necessary to consider health in a comprehensive way , as this will enjoy a fuller life. To this end , we present a pattern of behavior and health tips that provide a better quality to our existence. Follow them and you will see the changes.
1 - Leading an active life
A sedentary lifestyle only brings inconvenience to our body , so we are looking how to perform exercises at home or you play sports outside.
If not possible, go for a walk at least half an hour a day. Remember that your heart is a muscle that needs exercise to stay healthy , like the rest of the muscles in your body.
The exercises , especially aerobic , help you stay healthy, strong and reduce stress, lose weight , prevent disease and , of course, live longer.
2 - Monitor food
It is not becoming obsessive with the theme and made counting calories all day , but have the awareness to go into choosing the best food market in order to enjoy better health.
Find the way to lead a balanced diet that does not neglect any necessary food for your body , ie , including vegetables, fruits , poultry , vegetables, fiber and plenty of fluids.
3 - Reduce intake of saturated fats
At this point it must be clear that there is much less to remove , but not have them everyday consumer .
I mean , you can eat a pizza or junk food once a week or every ten days, but the rest of the time seeks to include healthier foods to your diet .
In addition , experts advise harness the cooking broth containing nutrients that flow of food to be cooked , and use a lid to bake them to recover condensate , steam rich in nutrients . It is best to cook steamed vegetables to boil .
4 - Eat more fruits and vegetables
This item no more science. We all know the benefits of fruits and vegetables and healthy they are. We deliver a host of vitamins and minerals, plus fiber rich , ideal for maintaining normal digestion .
5 - Prefer whole grains and good fats
Eat well in every way, always with more fruits, vegetables , grains, lean meats , keeping the limit calories and saturated fats and observing the size of the portions you serve .
6 - No smoking
The snuff is the most common form of drug abuse and the cause of death most preventable , according to studies done in the United States.
Smoking can cause heart attacks , stroke , emphysema , chronic bronchitis and cancers of the lung , larynx , mouth , esophagus , bladder , pancreas and cervix . Not for nothing is that each year more than 440,000 people die from diseases caused by the use of snuff .
7 - Maintain a healthy weight
They have conducted research that has shown that excess weight is a serious health problem for many people, and that increases your risk of developing serious diseases, including heart , stroke , diabetes , cancer and high blood pressure .
Low weight, on the other hand , is directly related to heart problems , low resistance to infections , chronic fatigue , anemia , depression and other diseases.
These diseases are preventable if a balanced diet and weight carried , ie , if a normal and balanced level remains controlled. To do this, it is best to change habits, including eating and physical activity. This makes it possible to maintain a healthy weight for life .
Optimal nutrition plays an essential to maximize athletic performance and physical role, because if we talk about bodybuilders or fitness enthusiasts, food becomes more important if possible, because in addition to seeking maximum physical performance, these athletes pursue change your body composition to achieve maximum muscle development in lower coefficient of fat.
Carbohydrates are nutrients that provide energy to the body and help to fill glycogen stores, promoting muscle hypertrophy.
When you revisions these recipes will have to take into account the following points:
Each recipe includes nutritional values.
Please note the total caloric intake.
All the ingredients are very healthy.
Rice with cod, peas and truffle
Rice with prawns and squid
Rice with red mullet
Ingredients (4 person):240gr . Rice pump150gr . fresh peas80gr . boiled codfishGarlic oil2 chopped shallotsChive oilChopped chives8gr . truffle
For the broth :One pea podFennel , celery , onion , garlic and parsleySpines of fresh cod500 ml of water cooking cod gut
Preparation:Saute rice, shallots and truffle cut into thin slices in a pan with a little oil and garlic. In addition , prepare the broth with all the ingredients and cook over low heat for 1 hour. When ready , add it to the pan in batches so that the rice is creamier . At the end , add the cod and peas. Remove . Add the chopped chives , a pinch of salt and truffle slices on top.
Nutritional information ( per person):Kcal : 760Proteins: 22gr .Carbohydrates: 128gr .Fat: 13gr .
I hope you find it helpful, comment and suggest . And do not forget to share !
Ingredients (4 person):
240gr . Rice pump
12 fresh prawns
2 medium squid
1 head of rape
1 red pepper, 2 onions , 6 tomatoes 1 celery
1 leek , 1 carrot , 4 green asparagus,
1 artichoke, 1 bay leaf
1 small glass of white wine
Sugar, paprika, olive oil and salt
Preparation:
For the sauce , a fine mince the onions and add to a pan with a dash of oil. When browned , add three tomatoes ( previously blanched , peeled , and cut into small pieces without seeds) . Take a pinch of salt , one of sugar and bay leaf. Fry everything and adds the two pieces of squid cut into small dice. Add the chopped pepper . Monkfish boil with water and salt , when boiling broth keep a while, adds two peeled and chopped tomatoes , a pinch of paprika and a little white wine.
In a skillet brown the second onion , leek , celery and carrot. Reserve. Then . do the same with the asparagus and artichoke . Once fried , add the rice and stir slightly. Add a little stock ( go adding that as the former is absorbed ) and sofrito .
To make the garnish: brand oil in a pan with the heads and tails of the previously peeled prawns.
Nutritional information ( per person):
Kcal : 550
Proteins: 38gr .
Carbohydrates: 71gr .
Fat: 12gr .
I hope you find it helpful, comment and suggest . And do not forget to share !
Ingredients (4 person):
240gr . Rice pump
150gr . fresh peas
80gr . boiled codfish
Garlic oil
2 chopped shallots
Chive oil
Chopped chives
8gr . truffle
For the broth :
One pea pod
Fennel , celery , onion , garlic and parsley
Spines of fresh cod
500 ml of water cooking cod gut
Preparation:
Saute rice, shallots and truffle cut into thin slices in a pan with a little oil and garlic. In addition , prepare the broth with all the ingredients and cook over low heat for 1 hour. When ready , add it to the pan in batches so that the rice is creamier . At the end , add the cod and peas. Remove . Add the chopped chives , a pinch of salt and truffle slices on top.
Nutritional information ( per person):
Kcal : 760
Proteins: 22gr .
Carbohydrates: 128gr .
Fat: 13gr .
I hope you find it helpful, comment and suggest . And do not forget to share !
For many years researchers have been left impressed by the numerous applications of amino acid supplementation . These are the building blocks of protein synthesis to achieve greater muscle mass.
Glutamine can be synthesized in the body through other amino acids such as glutamic acid , valine or isoleucine . Most of the glutamine containing protein sources , but some athletes say that need additional supplementation .
features:
It is a non - essential but very important in case of intense workouts , stress, illness , etc. amino acid.
Constitutes 60 % of the deposits of free amino acids in skeletal muscle.
Synthesize other non- essential amino acid, mucopolysaccharides and nucleotides.
It is found mainly in milk , meat, peanut, almond , soy, beans and turkey.
functions:
Anti Catabolic effect : muscular prevents loss of mass.Promotes protein synthesis : increased lean muscle mass .
Enhances the immune system.
It is an important brain fuel .
Relieves the catabolic effects of glucocorticoid use in case of injury .
It can be converted to glucose without insulin plasma levels are altered.
Contributes to glycogen recovery after training .
Help with post- traumatic recovery : involved in wound healing .
How to use:
Should preferably be taken before training on an empty stomach.
The recommended dose is 50mgr./día/kilogramo body weight.
It is usually recommended along with taurine and creatine.
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