The food , the best defense The direct consequence of the effect of these free radicals and thus oxidation, is that cellular aging occurs, ie, it generates a waste of the organs and skin. Thus some care must be taken with an excess of oxidation since, as the expert warns, this “increases the risk of degenerative diseases such as cancer or dementia.”

Our body is very wise and has its own defenses against this process. To neutralize, daily generates antioxidant enzymes. However, “if there is excess free radicals your body is unable to neutralize all,” explains the expert. The best solution then is to “resort to certain nutrients that act as antioxidants” that can be found in many foods that we have within our mano.El best antioxidant eat anything are many vitamins and nutrients that fight the aging of our cells. The expert describes the most important to us, “such as vitamins C and E, minerals such as selenium, copper or zinc, and phytochemicals like beta-carotene or pro-vitamin A, flavonoids and isoflavones.” Each one of them can be found in any food: vegetables, fruits, fish, oils, etc..

We really can not say that one the best antioxidant food is possible. The key is to eat all your balanced diet and keep your body away from free radicals

The ideal power to run better

Many times when going to the gym in time to prepare to practice our favorite sport we feel tired, and found no explanation for that feeling of heaviness and weariness.

It is likely that the answer is related to the type of food you consume, a very important factor in your performance, since some foods can reduce levels of energy from your body.

Running is a very exciting sport, elevates us and makes energy gradually overcome the limits we set for ourselves the first day, something very rewarding.

If you’ve chosen your favorite sport to watch your health and keep fit, you must have adequate nutrition to give your body the necessary components to improve performance at the time of the race.

Learn what steps you should take, and so prepare your body every day for the running time:

Eliminate from your diet sodas, including diet, fast food and white flour. Replace them with mineral water, whole grains, fresh fruits and vegetables, vitamins and minerals.
You should not start a race or competition, without first having consumed foods rich in potassium such as bananas, kiwi, grapefruit and mango. They help prevent cramps and muscle aches.
Eat lots of carbohydrates, you will get a lot of energy and fats that carry the vitamins A, D, E and K to tissues and proteins. The latter will only burn fat, not muscle, during exercise.
Keep your body well hydrated, take plenty of water before, during and after running. The lack of electrolytes causes cramps that hinder your performance, to the point of being unable to continue.

Foods that favors the practice of this sport, excel.

Salmon. Besides being rich in Omega 3, Omega 6 also has, which helps keep your bones and muscles. Its high content of calcium, iron and potassium, give your body the necessary elasticity to prevent fractures.
Seaweed. Prevent the onset of osteoporosis, because they provide high amounts of calcium and magnesium.
Quinta, this South American grain is a source of protein that contains ten amino acids that your body needs to function. It is easy to digest.
Green salads. Help increase your energy by being filled with chlorophyll, fiber and minerals. Pair it with olive oil dressing and sesame.
Smoothies. Consume daily smoothie that contains many proteins such as chia, flax, coconut, cacao and Ursulina (a type of seaweed).

Each cell in the body is made up of proteins. Amino acids are chemical substances that make up the protein. Our bodies use amino acids 22 to 50,000 different proteins have to be healthy. Of the 22 amino acids there are 8 that are essential for human consumption. Is an essential amino acid that can not be synthesized from other available resources and therefore must be provided as part of the diet.

Amino acids are the building blocks of proteins. The body has twenty different amino acids that act as these blocks. Essential amino acids are those that the body can synthesize, provided that sufficient nitrogen, carbon, hydrogen and oxygen available. Essential amino acids are supplied by the diet because the human body and can not make them at all or not in sufficient quantity to meet their needs. Under normal conditions, 11 and nine essential amino acids are essential.

The 8 essential amino acids are:

tryptophan-tryptophan is a precursor of serotonin and melatonin. It is abundant in chocolate, oats, bananas, dates, milk powder, cheese, meat, fish, peanuts and Turquoise.La deficiency of lysine-lysine can cause a lack of niacin (vitamin B) and this can cause the disease pellagra. It is also useful in the treatment and prevention of herpes. lysine sources include beans, lentils, soy, amaranth and espinacas.Metionina – Methionine supplies sulfur and other compounds required by the body for growth and normal metabolism. Belongs to a group of compounds called lipotropi that helps in the process of fatty liver. In fish, cereals and lactose.Valina: Valine is needed for the metabolism of muscle tissue repair and maintenance of nitrogen balance in the body. Valine is found in high concentrations in muscle tissue. It is also one of the three branched-chain amino acids, which means it can be used as a source of energy from muscle tissue. It may be useful in the treatment of liver and biliary disorders and is good to correct the serious deficiencies of amino acids that can be caused by drug addiction. Valine power supplies include dairy products, cereals, meat, mushrooms, peanuts and protein soja.Leucina: Leucine is a branched chain amino acids that stimulates muscle protein synthesis and might fuel more involved in anabolic (tissue building ) reactions during periods of starvation, stress, infection or recovery of body mobilizes traumael leucine as a source for gluconeogenesis (synthesis of sugars in the blood in the liver) to assist in the healing process. Recently it has been suggested that leucine may have therapeutic benefits for the prevention of waste proteins, as occurs during fasting, starvation, trauma or recovery from surgery. Insulin deficiency is known to lead to low utilization of leucine, therefore, people with impaired glucose tolerance may require higher levels of leucine intake. Leucine is cottage cheese, sesame seeds, lentils, peanuts, chicken and pescado.Isoleucina: Isoleucine is a branched amino acids is important for regulating blood sugar, muscle growth and repair, development of hemoglobin and adjustment energy. Deficiencies can lead to isoleucine dizziness, headaches, fatigue, depression, confusion and irritability. Isoleucine can be found in eggs, fish, poultry, lentils, beans, meat, soybeans, wheat, almonds and leche.Treonina: threonine is important for the production of antibodies. Can be converted to glycine and serine. Deficiencies are rare but can cause skin disorders and weakness. Power threonine include dairy products, meat, poultry, eggs, beans, nuts and semillas.Fenilalanina: Body of phenylalanine serves as a precursor of catecholamine hormones. These are hormones, adrenaline and noradrenaline are activating substances in the central and peripheral nervous systems. Deficiencies are rare but can include slowed growth, kidney damage, lethargy, weakness, skin lesions and edema. Phenylalanine or food sources are milk, almonds, avocados, beans, peanuts and seeds.

Foods that contain amino acids

Humans eat many foods that contain proteins or amino acids. One normally does not have to worry about getting enough protein or amino acids in the typical American diet. Foodstuffs of animal origin are generally rich in essential amino acids. These include chicken, fish, eggs, dairy products, beef and pork. With the increasing emphasis on a vegetarian diet, vegetable protein sources are gaining popularity. These sources include dried beans (kidney, black beans, red and white), peas, soybeans, nuts and seeds. Although vegetable sources generally lack one or more essential amino acids in combination with whole grains such as rice or eating nuts or seeds of legumes, can get all the amino acids.

If a weight problem, it is essential to know what you eat. For it will initiate a system adapted or simply to correct errors nutrition.

We are all supermenteurs!

Tell me what you eat … If you wonder what you ate during the day, you will naturally tend to lie! Because several studies have shown, we underestimate our consumption. Most often, this is not at all aware. For example, we “forget” what we eat between meals. In fact, the more control inputs or more one tries to restrict, the more you underestimate what you swallow. Only protein intakes are rather well evaluated.

What you should know …

For the physician, it is nevertheless important enough to know exactly what your eating. To evaluate your profile, the specialist will go through three main points:

• The type of food you usually eat and those you prefer;
• The circumstances in which you eat;
• The existence or not of eating disorders (snacking, compulsions …).

The methods to know the truth…

To know exactly what you eat, the doctor uses several tools:
The calendar: It is a picture to fill each day with all food consumed, and the circumstances. It will thus give an overview of your diet. The doctor can identify the content of your meals and detect possible problems. It is often used during the first consultation, then identify areas for improvement.
The recall of 24 hours: The doctor uses your memory! It will ask in detail what you ate the night before writing or orally. This helps in knowing if you have implemented the recommendations and identify remaining problems. It is used in monitoring.
The dietary history: It’s sort of a variant of the recall of 24 hours. Your doctor will ask you to describe a typical day.
Questionnaires frequency of consumption: These are questionnaires that will help evaluate a specific aspect of food energy intake Either or qualitative aspects.

No scheme every time!

Besides that will use the doctor, the primary interest of this type of food surveys, is to begin by realizing what you really eat. It is often very informative and brings out any excess or wrong choice. This detailed study allows to propose a suitable method that has the greatest chance of success. Indeed, a system can not function if it is not identifying errors food. The survey will reveal areas for improvement: reducing taken between meals, reduce the excessive consumption of energy drinks too … In addition, it will be possible to determine the Junk Food you eat.

“Every day your body requires certain foods, like carbohydrates, proteins and fats to function properly. Too much food or not enough of another can affect your health. ”

The encyclopedia explains how carbohydrates can be classified, but they are all described as molecules of carbon, hydrogen and oxygen. The “carbohydrate molecules are most abundant in all biology. ”

Carbohydrates and oils are the form in which plants store energy. Few vegetable fats are saturated.

Fats are composed of carbon, hydrogen and oxygen, but more complex structures of carbohydrates. The more structural links, less fat is liquid at room temperature. Such liquid fats are called oils. The hydrogenation of oils creates more hydrogen bonds to turn liquid fat soft or hard. These fats are bad for cardiovascular health. “Essential fatty acids” are those that the human body cannot create it from other foods, such as proteins.

Proteins have different structures, but consist mostly of carbon, hydrogen, oxygen over nitrogen. Essential amino acids are those proteins that the body cannot create it from other foods.

Naturally, foods also contain vitamins and minerals. Some of these supplements can be beneficial if they are not so exaggerated.

Diets in low carbohydrate, hyper protein really miss their target. Once the basic needs of every type of food is met, the real result is a number of calories too high or too low compared to those used. If you eat more than your exercise can burn, you gain weight, and vice versa.

Carbohydrates such as sugars are good as natural, but not when they are refined and concentrated by men. Like any source of calories, excessive consumption leads to excess fat. The details change, but a bag of two kilograms (five pounds) of fresh fruit contains fewer calories than a typical chocolate bar!

The supposed hyper protein diets are often filled with hidden fats. For example, consider the ground beef.

FRUIT
You can eat all types of fresh fruit, canned or frozen, never add sugar. Eat at least once a day a fruit high in vitamin C (orange, grapefruit …). The quantities or serving sizes listed must be taken daily (3 servings for women, 3 to 5 servings for a male adult or adolescent). One of these parts must necessarily be consumed in the morning.

Apricots (2 medium)
Natural pineapple (1 / 4 medium)
Canned Pineapple (2 slices)
Watermelon (1 slice 150 g)
Orange (1 small)
Banana (1 / 2 medium)
Khaki (1 medium)
Fresh cherries (10 large or 15 small)
Quince (1 medium)
Strawberries (150 g)
Raspberries (100g)
Macedonia or fruit salad (125 g)
Tangerine (1 medium or 2 small)
Apple (1 medium)
Melon (150g net weight)
Pear (1 small)
Blackberries (100 g)
Peach (1 medium)
Grapefruit (1 / 2 medium)
Dried Plums (4 medium or 3 large)
Plums, fresh (2 medium)
Currants (100g)
Medlar (150 g, weighed whole)
Raisin (12 large or 20 small grains)

JUICE
Grapefruit (1 / 8 liter)
Orange (1 / 8 liter)
Tomato (1 / 4 liter)

EGGS
1 morning, 2 evening, four times a week. They can be eaten raw.

CHEESE
Include some of those admitted: Gorgonzola, Emmental, Camembert, Gruyere, Parmesan, goat cheese or sheep. Quantities must not exceed 90 g (30g in the morning, 60 g in the evening).For others (like cottage cheese), the amount is as follows: 75 g in the morning, 150 g in the evening.

BREAD
The portion of bread – white or full – is 30 g. There are 2 servings daily for women, 4 servings for adult men or teenagers. One portion should be taken in the morning. We can perhaps replaced by 30 g of cereals.

MILK
One serving of milk – skim – is 1 / 4 liter, with or without food. Sticking to the amounts provided, 3 or 4 times a day. You can replace the milk with 200 g of skim yogurt.

MEAT OR FISH
All meats are allowed, without the fat. We may, once per week, replace the meat offal or sausages. Regarding fish, it is recommended to eat at least 3 times per week, 5 times in the ideal.

VEGETABLES (GREEN AND OTHERS)
Green beans, lentils, chickpeas and peas may be consumed 3 times per week in addition to other vegetables. The scheme sets no limit, you simply vary the types of vegetables and do not exaggerate. The portion of non-green vegetables is 100 g. In the case of tomatoes, the portion representing half of a tomato. Only plants listed here can be taken 2 times per day without exceeding 120 g: beets, artichokes, Brussels sprouts, onion, fresh peas, celery, leek, turnip, pumpkin.

MATUERES FAT
Use of margarine and vegetable oils (made from corn, grapeseed, sesame, sunflower and soybean). It is possible – once – to replace these oils by olive oil.
Servings: 3 per day (one tablespoon each). We can take this amount of fat in either raw or seasoning added to cooked food, never for frying. One portion per meal.
In the preparation of meat and fish, it is best to use non-stick pans that can dispense with cooking grease.

BEVERAGES
No limit for water, mineral and non carbonated or not. Are tolerated tea, decaffeinated coffee without sugar, possibly with an artificial sweetener. No alcohol.

The Weight Watchers plan requires a certain meticulousness. It is necessary to calculate quantities accurately. It is also advisable to keep a weekly log to verify that they are well respected.

Undesirable substances can be hazardous to health. Based on opinions of international committees specialized in food toxicology, how to define dietary risk for any substance set an acceptable daily intake (ADI). This is the maximum dose of this substance may be ingested daily over a lifetime without risk to health. Reported per kilogram of body weight, this dose is deducted from the maximum dose without detectable adverse effects (DMSE) of the substance determined in the species most appropriate, which is applied by a factor of safety. All substances have no ADI and are classified as “no specific limitation” or “unspecified”. These names reflect a low toxicity so that it is not necessary to specify the dose not exceed.

Another indicator applies particularly to pesticides (but also other pollutants such as mycotoxins) is the maximum residue limit (MRL). The MRL is the maximum concentration of a pollutant (pesticide residues in most cases).

Heavy metals

One of the most famous episodes of heavy metal pollution was found in 1960 in Japan. For 30 years, a chemical factory polluted Minamata Bay in there throwing tons of mercury. Living mainly from fishing, thousands of people around the bay have been poisoned by the compound methylmercury through eating contaminated fish. By a phenomenon of bioconcentration, the mercury is not removed from the body and increase concentration throughout the food chain (the little fish are poisoned by mercury remains in their bodies, larger fish that are going Dining will store a higher concentration of mercury and so on with the end of the food chain … the man as the final consumer).

The victims were suffering from very significant neurological (tingling, loss of muscle strength, coordination problem of motion, joint problems of vision, hearing and abnormal behavior), which were subsequently identified as the disease Minamata.

Since it knows the toxicity of heavy metals, mercury but also lead, cadnium and arsenic (which is actually a metalloid). Their presence and concentration were systematically searched and must be below the regulatory values.

Pesticides

Residues of pesticides, commonly known as pesticides can be hazardous to health. There are national and international standards that define the maximum levels. The texts focus on certain classes of pesticides that can be found in plant foods. These maximum residue limits (MRL) fit according to DMA.

The low-calorie diet

Principle: The principle of low-calorie diet is simple: it reduces energy intake, especially fats and sugars faster, while maintaining a wide variety of food. According to the goal of calorie limit, it is more or less strict in the choice of food. It comes with simple rules: do not snack between meals, avoiding sugary drinks, pay attention to seasonings and sauces …

The low-calorie Critique: The low-calorie diet is effective but requires discipline. If your goal of weight loss is important (more than 5 pounds), better to get help from a dietitian or doctor. In addition to his aid and advice, it will bring you an essential psychological support. The duration of the plan depends on how many pounds to lose and rigorous monitoring. The resumption of a normal diet should be gradual, and good eating habits must be kept. Otherwise, weight regain is guaranteed! Finally, increase your physical activity can help.