Archive for the ‘Nutrition’ Category

What are Minerals? (II)

Saturday, February 13th, 2010

Is it necessary to take mineral supplements?

In general, no it is not necessary if our complete and varied diet is mainly rich in fruits, vegetables and whole grains. Thus all our mineral requirements are covered but there may be special cases of deficiency that results in an extra dose supplementation or (recommended by a specialist) as in the case of iron deficiency anemia, osteoporosis and calcium deficiency magnesium, iodine in thyroid diseases, diabetes chromium or zinc in immune problems.

General functions of minerals

* Bone and dental structure.
* Regulation of water balance, acid-base and osmotic pressure.
* Nerve excitability, muscle contraction, transport …
* Immune system, cell growth. (more…)

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What are Minerals? (I)

Thursday, February 11th, 2010

Minerals are inorganic micronutrients the body needs in very small quantities or doses, among all minerals add a few grams but are as important as vitamins, and without them our bodies could not carry out the comprehensive metabolic functions we perform daily, the hormone synthesis or processing of the tissue.

Constitute only five percent of body mass and of the 28 existing only a dozen is considered essential, according to their amount or dose required divided into two groups:

* The macro: whose needs exceed 100 mg daily calcium, magnesium, potassium, sodium, chlorine, sulfur and phosphorus. The functions of these minerals are linked to bone formation, regulation of body fluids and digestive secretions.

* The micro or trace elements: whose needs are less than 100 mg daily. Within this group of minerals, the most important are iron, zinc, selenium, copper, iodine, manganese and chromium. Its functions are related to biochemical reactions, we protect against disease, help reduce fatigue and achieve better mental and physical condition. (more…)

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How Much Vitamin C We Need?

Tuesday, February 9th, 2010

how much vitamin c we need?

foto source: http://zulliesikawati.files.wordpress.com/

How much vitamin C we need?

One of the great myths about vitamin C is that the orange is the food with a higher proportion of such vitamin. However, as this fruit, other foods high in vitamin C in their composition, especially the pepper.

But … how much vitamin C we need?

110 milligrams a day is the approximate amount of vitamin C the body needs daily, although some say they are between 80 to 90 mg. You should take vitamin C so spread throughout the day. (more…)

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Eggplant

Saturday, February 6th, 2010

eggplantsEggplants are native to India where they are cultivated since ancient times coming to us in the Middle Ages by the hand of the Muslims.

What is eggplant?

Eggplants (Solanum melongena) are some vegetables of the Solanaceae family, with much food value and now, thanks to the greenhouses, we can enjoy throughout the year.

Eggplant varieties are classified by shape and color of fruit.

They may be round, oval or long and deep purple, striped, mottled or even-colored. (more…)

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Dietary Fiber

Thursday, February 4th, 2010

dietary fiberDietary fiber is actually becoming increasingly fashionable as their properties and benefits are not limited to helping us better go to the bathroom.

What is fiber?

Dietary fiber is located within the family of carbohydrates and gain through food. A curious about other nutrients (in addition to their property or profits) is that it does not add calories.
Types of dietary fiber

There are two classes or types of dietary fiber:
* Insoluble Fiber. Among the foods rich in insoluble fiber include fruits, vegetables, legumes and whole grains. The cellulose, hemicellulose, lignin and resistant starch are insoluble dietary fiber. (more…)

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Omega 3

Saturday, January 9th, 2010

Omega 3What are omega-3?

Not all fats are bad for your health and omega-3 is one example. The omega-3 is a type of essential fatty acids which provide a balanced and healthy. Required for all individuals, must be present in the daily diet, especially in children, which are an important phase of development.

(more…)

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Essential Nutrients

Tuesday, January 5th, 2010

Essential NutrientsWATER

Essential component for life and abundant in most foods. Water is absorbed in the intestine and then transported by the blood to other organs. Can be found in the body as part of the intracellular cell protoplasm and extracellular, and interstitial fluid, lymph, and as part of blood plasma.

FUNCTIONS

  • Transportation of nutrients and waste products
  • Regulation of body temperature
  • Solvent substances
  • Structural component of cells

Water is excreted through urine, feces, skin and lungs. The balance between loss and gain of water should be neutral because a positive balance of ending a picture of water retention and a negative a picture of dehydration.

(more…)

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Nutrition Tips

Wednesday, December 30th, 2009

nullThe benchmarks that follow consumption can cover the total dietary energy in a sport. These contributions must be divided into 3 meals per day minimum, plus one or two snacks if the time between meals is more than 4 hours. Training should not immediately follow the meal so as not to disturb the digestion. It is recommended that a minimum of 3 hours between meals and training, a minimum of 1 hour between a meal and a workout, and 2 hours between breakfast and training.

Spend at least 35 minutes of ingesting food as satiety signals do not appear immediately after ingestion of food. Remember that while chewing reduces the time for digestion and allows nutrients to be absorbed in greater quantities by the body.

Vary the food. This is the best way to cover the needs for vitamins and minerals. This allows more to take more pleasure in eating and avoid monotony ..

The natural diet largely covers the needs of the athlete, he has no need to use nutritional supplements that may be harmful to their health: competing in the assimilation, kidney problems, allergies, addiction, …

(more…)

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