This is a question that we may run often, but given the high rates of overweight and obesity worldwide, which proliferate daily by poor diet and too much junk food, many people do not become aware of how important it is to eat properly for stay healthy.
The cereals we eat every day on all those brands, according to studies by the World Health Organization, often exceed the levels recommended sugar and salt in a diet.
Therefore, and if not we present beyond what they say in advertising, starting the day with a big bowl of cereal or include them in our breakfast end up being harmful to health, especially smaller ones, which become very susceptible to this type of consumption.
This is not to say that you should not include breakfast cereals, on the contrary, they are very necessary and nourishing, what we mean is simply that it should be preferred those sugary cereals that are not, and enjoy a breakfast of lowfat dairy products, fruit and toast with nonfat cheese, which would be the most successful healthy start our day.
The beans are the seeds of the plant Cicer arietinum, a herbaceous plant of the legume family, they are oval shaped and are often used for different preparations as casseroles, salads, and is also used as flour or prepared into a paste traditionally known as humus.
Among the great benefits we provide the chickpeas find that it is great for regulating blood sugar levels, because it provides carbohydrates slow absorption, helps to promote cardiovascular health and is a moderately consumed food gives the body satiety.
It is an excellent source of complex carbohydrates, protein has vegetables, fiber and B vitamins As a source of minerals is very rich in them, and that gives us phosphorous, iron, potassium, magnesium, manganese, copper and calcium.
You can add to salads and prepared as “humus” which is a paste made with chick peas to which you soak, 24 hours and then boil until soft, once you put the cooked chickpeas in a food processor to prepare a puree, which you can add the juice of half a lemon, a tablespoon of olive oil and a clove of garlic.
It is delicious for any meal and a great way to give the body all these properties as healthy.
With regard to the last Australian study, Lewis’s team followed closely for a decade to little more than 1,200 older women and noted their consumption of chocolate. A portion was equivalent to a cup of cocoa for hot chocolate milk.
Thus, one group consumed less than the portion allocated per week, and the other party did.
In general, women who ate more chocolate, more ‘protected’ turned out to be against heart disease. Nearly 90 of the women who rarely ate this food were hospitalized or died from heart disease during the study, compared with 65 women who ate chocolate more often.
Another 35 of those who ate chocolate rarely developed heart failure and only 18 of those that ate at least once per week were hospitalized or died from the disease, as he wrote in an article published in Archives of Internal Medicine.
Although they may not mean eating chocolate every day, it can be a good ‘excuse’ to do, from time to time: a new study on women found that older women who eat more chocolate would have a lower risk of heart problems compared with those who do not do so frequently.
In particular, a group of Australian researchers found that women over 70 who eat chocolate at least once a week had up to 35 percent less likely to suffer a heart disorder during the period of the study, about ten years.
Dr. Joshua Lewis, labor leader, said that benefits for women should not eat ‘a ton’ of chocolate, but it was concluded that a “moderate drinking, infrequent ‘would be enough to have a stronger heart.
All responsible parents who consider ourselves or those who want to be when they have children, can not deny that round their heads and their heart to give their young the best of the best, and this is manifested mainly in giving them a good education, first-class entertainment, gifts and other concessions that we all know.
However, some have not realized that the best gift you can give your children is the opportunity to enjoy good health throughout his life, with which they will be able to develop peacefully as human beings in all areas of life coming to be fully realized as human beings.
In the field of nutrition are made much progress, and constantly learn new research and trends at the time of feeding and caring for our bodies and our health. Today we talk about functional foods, essential to keep healthy.
Functional foods are those made specifically to a function, such as preventing certain diseases. To achieve that effect, the products are enriched with biologically active substances such as antioxidants, fibers, antiaging components, essential fatty acids, vitamins or minerals.
Here are a series of dietary recommendations to reduce sodium in the daily diet along with a table to serve as a guide.
* Should not get a table salt (normal, marina, iodine) and cooking salt. Avoid the habit of taking the salt shaker at the table.
* To enhance the taste of the dish using herbs and spices: basil, fennel, cumin, tarragon, bay leaf, thyme, parsley, pepper, …
* Avoid pra-cooked products for its high percentage of salts. A very healthy alternative is to freeze the food after cooking.
* Reduce intake of foods high sodium used as a preservative and its processed (canned, pickled, salted or smoked meats, sausages, bacon, chips, nuts, pickles …)
* Read labels carefully. There are foods on the market include sodium (Na) as an additive:
or salt or sodium chloride (NaCl)
or baking soda or soda (carbonated water, soft drinks, ice cream, pies, baked goods)
or sodium carbonate (butter, cream, ice cream, pickles)
or monosodium glutamate (meat, condiments, pickles and soups)
* To reduce sodium in foods can be used prolonged soaking (up to 10 hours) or double firing (change the water in the middle of cooking.) These techniques can be used in canned vegetables, canned vegetables, frozen and canned fish.
* Avoid cooking techniques with excess fat as stew, breaded and fried. Choose healthier cooking as iron, grilled, boiled, baked, steamed or baked.
* The steaming keeps the properties of the food better than boiled, and season with salt prevents it retains the flavor.
* You must moderate their consumption of alcohol. Abusing he shoots the blood pressure levels.
* Choose natural water or low-salt mineral water and avoid carbonated water and carbonated drinks as they contain sodium.
* Exercise regularly practiced a moderate intensity and helps improve blood pressure.
* Stress produces sustained elevations in blood pressure, so it is necessary to learn to relax.
Stress, as we understand the crime of the century? Stress itself is something positive, because it allows us to mobilize our capacities to respond to situations that present particular challenges and overcome them. This is the intensity, but also the duration of stressful situations that will cause fatigue and illness. Repeated attacks of social life does not leave us far enough to understand the issues they raise, let alone to offer a solution. As demand becomes permanent, the muscles are tense, the mind remains alert, much energy is moving without released. It should be understood that the stress conditions can not catch a bad cold, this indicates disharmony in between the individual and the environment.
At what point to pull relaxation therapy? First, do not forget the main purpose of this discipline is that of prevention. There is no shame to come and learn to relax, without having to wait for a warning from our body. Too often I hear “I do not have” time, with a mixture of inexplicable anger and pride, which are characteristic of our mental dirty spirit to escape this time. We prefer projects that never in a hypothetical future, which requires us to manage problems and avoid facing the reality of miles to us at this time. That said, it is clear that, once installed a state of discomfort enough to hinder social relationships (work, spouse), you may not ask questions. The range of symptoms is well known, but a rapprochement with stressful situations is not always done, lack of sleep, excessive fatigue, muscle pain without known organic cause, anxiety, irritability, difficulty maintaining a strong focus, loss of self-esteem, mind loop, fear, loss of resources power and sense of helplessness …
We have seen several times during this work, we need a healthy lifestyle and good nutrition. Here are some recommendations on the most common foods which, although they excite our taste buds, may prove to be very bad for our bodies and even our health. To get started, just to reconsider four staple foods in your diet: bread sugar salt oil. These foods form the basis of much of our food preparation so much to choose them well. Very often, these four products are refined or are made from fine ingredients, that is to say they undergo treatment before being placed on the market. This refining removes most vitamins and minerals they contain naturally occurring and added substances such as preservatives, colorings, artificial flavors, aspartame etc..
The carbohydrates we can divide according to their molecular composition in simple and complex.
The advantage of eating complex carbohydrates is that the level of sugar in the blood is kept constant over longer time avoiding hunger pangs, provide the body with vitamins and minerals and contain lots of fiber which contributes to a healthy gut and to digest and assimilate the body needs to consume more energy.
Because carbohydrates are essential for the body and providing energy is not desirable to completely eliminate the daily menu. The use of complex carbohydrates is more appropriate in a balanced regime not only to regulate weight.
Consume preferably brown rice, whole wheat breads, vegetables, legumes and fruit. These foods have the most a low glycemic index.