Monday, April 30, 2012



1. BALANCE: A good diet, exercise and healthy lifestyles to prevent disease and ensure the quality of life.

2. EDUCATION: nutrition education and promotion of sport should start from childhood. And this should be a priority for our society.

3. EXAMPLE: adults should set a good example with healthy eating habits for children and adolescents

4. HEALTH TIPS: It is the responsibility of educators and parents establish healthy habits of nutrition, promoting both the sport and limit sedentary activity associated with leisure time, such as excessive hours at the computer, TV or video games.

5. EVERYTHING IS EATING HEALTHY FOOD: Food is not "good" or "bad", what matters is the balance and proportion.

6. EXERCISE IS MORE THAN HEALTH: nutritional status of children and adolescents can be improved by devising a strategy that falls on the knowledge, attitudes and behaviors. Playing sports is desired, beyond the physical benefits, for his contribution to the establishment of individual development and psychological maturity necessary to achieve.

7. MORE CAIR: In general, youth are less liquid than recommended. Should increase the consumption of water, juice or drink for at least 2 to 2.5 liters a day.

8. MANAGEMENT COMMITMENT: public authorities have the primary responsibility in deciding the educational program in schools, colleges and universities as well as in planning the built environment.

9. CONTRIBUTION TO GIVE THE TOWN: from the urban point of view, cities should recover and develop spaces that allow practicing healthy lifestyle habits.

10. BALANCE FOR THE WELFARE: in short: a varied and balanced diet, along with increased physical activity, have a positive impact on the health and welfare.

Wednesday, April 18, 2012

Calories Your Body Needs

What is a Calorie?

Calories are units of energy that will be burned by the body. A large number of calories needed can vary per person. This is because the demand for different energy-influenced body weight, sex, age and physical activity.

If we eat foods with more calories than are needed by our body weight will cause us to grow even potentially become obese. For example, fat contains 9 calories per gram, compared to 4 calories in one gram of protein or a gram of carbohydrate.

So we put a lot more calories when we eat fat. Another factor is the way the human body uses energy supplied by carbohydrates, protein, and fat. At first, the body burns carbohydrates and protein, then fat. Unused fat calories are converted into body fat. So reducing fat diet is an important way to reduce weight.

Options Menu Foods

After knowing the number of calories you should eat, the next step is to regulate the diet so that the number of calories consumed is not excessive with the result that would derail your diet.

Remember, in order to eat food that meets nutritional remain perfectly healthy 4 5. Food consists of carbohydrates, protein, protein, vegetables, fruit and milk. So you do not suffer because of the diet, the fruit can be eaten between breakfast and lunch and between lunch and dinner as a snack.

Wednesday, April 4, 2012

The use of vitamins, advantages and disadvantages

The use of vitamins, advantages and disadvantages

Vitamins provide benefits for the body but can cause health problems if consumed in excess.

A normal life together with a balanced diet will be needed to cover all the needs of the body, instead of modern life and the consumer society offers a variety of vitamin supplements to fill the gaps that may need our bodies.

For this reason, it is important to properly inform us before taking vitamin supplements, and that excessive use can lead to health consequences.

By selecting the vitamins we know the impact, ie to find out the advantages and disadvantages. Let's see:

Vitamin A and D if consumed in excessive amounts can cause toxicity (poison) because they are fat soluble vitamins like vitamin A can cause liver problems and D in soft tissue calcification. But most of the vitamin is a high benefit to the organism.

Among the most popular vitamin is vitamin A and involved in vision, reproduction, growth and development of bone tissue. They are found in milk, egg yolks, cheese, butter, and liver. But it must be consumed in excess.

Vitamin D is essential for normal bone calcificaron. It is present in milk, meat, eggs, cheese, butter, and the sun's ultraviolet rays this vitamin deficiency can cause rickets.

Vitamin E functions as an antioxidant and in vegetable oils, wheat, butter, eggs, milk and liver. This vitamin prevents damage to cell membranes.

As for vitamin C can tell you that in addition to being an antioxidant involved in the immune system, and the absorption of iron. Found in a review of fruit, potatoes, tomatoes and green vegetables.

Group of vitamins B1, B2, niacin and energy production. B1 deficiency causes central nervous system diseases and neurological disorders. For its part, the lack of B2 results in cleft lip and tongue. While the lack of niacin can lead to dementia and death. This vitamin is present in milk and in a variety of animal and vegetable foods.

Apart from all the advantages of the use of vitamins in our body functions, as we said above, it is necessary to know the advantages and disadvantages, and consult a physician before use.

Tuesday, April 3, 2012

Vitamins: use and abuse

Vitamins: use and abuse

Vitamins are very important for the body and its development, deficiencies that can cause serious health problems. However, excessive use can be equally damaging, poisoning the body.

Although normal life together with a balanced diet will be enough to cover all of our vitamin needs, consumer society and the modern world offers a variety of more-complex vitamins to supplement or complement the vitamin deficiency that we have. The important thing is to know which to choose and their effects on the body so as not to exceed in its use.

By eliminating certain foods from our diet to lose the opportunity to get the vitamins we need. This is a case of obesity or a vegetarian diet, which does not consume animal products failed to receive enough vitamin D and vitamin B12 is only found in this group and it is very important to our survival.

Bea left the property

For those who consume only skim milk or egg white (low-cholesterol diet) are left to swallow vitamin A, which in fat.

There is also a way to ruin a good balance of vitamins. As well as cooking food excessively, causing a decrease in vitamins, especially water-soluble as C.

When cooking vegetables spent a lot of vitamins in the water is being prepared. Therefore, it is better to cook in a little water, a minimum of time and that the fluid is not a boat, and also consumed. Potatoes should be cooked in the shell to maintain nutrition.

In addition, the current trend is for basic necessities such as milk, flour, sugar, among others, are fortified with vitamins and minerals in the body for people to receive them properly.

When supplements are needed

Due to the lack of information, vitamin supplements currently misused, which can be harmful to health. Special attention should be taken with fat-soluble vitamins A and D rincipalmente, which produces toxic if consumed in excess. This situation is not possible in the consumption of natural foods, unless a person eats too many hearts.

An excess of vitamin A supplements can cause liver problems and vitamin D, a soft-tissue calcification.

However, in certain circumstances it is appropriate to take additional charge as well as pregnant women who require folic acid to prevent spina bifida in the fetus.

External factors also call for vitamin supplements. Is it a case where the sun is low, and thus vitamin D are limited.

For the newborn, which has very little vitamin K, is the practice throughout the world to inject that bleeding will not mean a lifetime of damage.

In addition, young people exposed to accelerated growth, pregnant and nursing mothers may need vitamin supplements, but these must be prescribed by your doctor.

Function of vitamin

According to their solubility, vitamins are divided into soluble or fat soluble. This classification is useful because it helps to understand the types of food, how they are absorbed into the body, the storage levels in the body and their potential toxicity:

Soluble or fat soluble vitamins are C and B complex (B1, B2, Niacin, Folic Acid, B12 and B6) are not stored in large quantities and quickly removed from the body through urine.

Is soluble or water-soluble vitamins A, D, E and K. They are derived from fatty foods and stored for longer and will be gradually phased out.

Vitamin A: One of the most important. Involved in vision, growth, development, reproduction, bone, etc. Deficiencies can cause permanent blindness and lack of growth, among others. It is found in milk, egg yolks, butter, cheese and liver. Also on the radish, watercress, spinach, apricots, pumpkin, tomatoes and carrots.

Vitamin D: Essential for normal bone calcification. Deficiency causes rickets. There is a deep, egg, milk, butter meat, and cheese. Also in the sun's ultraviolet rays are converted to vitamin D.

Vitamin E: Antioxidant. Prevent damage to the cell membrane. Present in vegetable oils such as wheat, sunflower, butter, eggs, milk and liver.

Vitamin K works on blood clotting. Deficiency that causes bleeding. It is found in all foods.

Vitamin B1, B2 and Niacin: They act in the use of energy. B1 deficiency causes central nervous system diseases and neurological disorders. Lack of B2 causes cracks in the lips and tongue, among others. Niacin deficiency causes dementia and death. B1 is present in grains, nuts and yeast. B2 and niacin in milk and foods in many plants and animals.

Folic Acid and Vitamin B12: It prevents anemia. Folic acid is found in green vegetables, beans and liver. B12 in the liver, seafood, meat and fish.

Vitamin C is involved in the immune system, collagen synthesis and iron absorption. It is an antioxidant. It is found in citrus fruits, potatoes, tomatoes and green vegetables.

Monday, April 2, 2012

The importance of carbohydrates for the body

The importance of carbohydrates for the bodyThe main function of carbohydrates is to provide energy for the bodyespecially the brain and nervous systemwhich is whycarbohydrates are important in our diet because carbohydrates are the main source of energy.

Advantage over other nutrients that our organism is used as a source of energy is that energy produced faster than carbohydrates,such as lipidsMoreoverthis is a cleaner energy and produces nowaste and used for energy and protein they produce ammonia.

Carbohydrates are also useful to facilitate muscle contractionwhichis required to perform physical activityand especially if we are to achieve high performance and improve our fitness.

Therefore, and considering the importancecarbohydrates must be present in food and we will eliminate our primary energy sourceeither by taking a carbohydrate-rich foods or supplements such ascarbohydrate shake.

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