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Five Keys to Control Cholesterol (Part 2)
- Increase consumption of vegetables, rich in protein such as beans, peas, chickpeas, lentils or beans.
- Increase consumption of vegetables (spinach, celery, onion, garlic, chard, spinach, lettuce, peppers, leeks, radishes, beets, cabbage, cauliflower, carrots, etc..) And cereals (rice, oats, corn, wheat, barley, etc.).
- Increase consumption of fresh fruit. It can also be dried or preserved.
- More olive oil. Olive oil has a differential effect compared to other vegetable oils rich in polyunsaturated or monounsaturated fatty acids. They all lead to a decrease in LDL cholesterol (bad cholesterol), while only olive oil prevents cholesterol-lowering HDL (good cholesterol).
However, it is only virgin olive oil which inhibits the oxidation of LDL due to its high content of antioxidant compounds, particularly tocopherols and phenolic compounds.
4. Knowing how to prepare food
- Avoid foods prepared and cooked at home prefer.
- When cooking is preferable to make boiled, broiled, grilled or boiled rather than fried, and avoid the battered or breaded.
Five Keys to Control Cholesterol (Part 1)
This element necessary for our body can be harmful if they increase their levels. Here are six keys to control and reduce cholesterol in the blood.
1. Less animal fat (except fish)
- It is important to limit consumption of animal fats like butter, bacon, butter, etc. and replaced by vegetable fats such as olive oil or sunflower seeds as.
- It is also important to reduce the consumption of meat and sausages. Avoid bacon and sausages. The pieces of pork and beef to be lean, ie, free of visible fat. The lean ham is also low in fat. Chicken, turkey, rabbit, hare, partridge, quail, goat … are lean meats if we are careful to remove the skin.
- Reduce consumption of foods high in cholesterol as organ meats (brain, liver, kidneys, sweetbreads, tripe) and seafood. The eggs should be reduced to three or four a week without actually remove them from our diet because they are a very complete food. Egg whites or meringue can be made without problem.
- Milk is one of the most complete foods and, therefore, also provides a certain amount of fat. Taking a lot is convenient to choose skimmed or semi. Choose also the semi-or nonfat yogurt.
Introduction and Function of Carbohydrates (Part 3)
In foods of animal origin, except milk, are relatively scarce. Foods rich in carbohydrates are basically plant a greater or lesser degree. So prevalent in cereals, bread and bakery products, pasta, fruits, dairy products, legumes and tubers.
3. Features
The main functions of carbohydrates are given below:
- Energy. They provide immediate energy, ie, 4 kcal / g. Glycogen (animals) and starch (in plants) are energy stores that move quickly to generate glucose when needed. Glucose is the only energy source used by the nervous system (normal) and blood cells, so that should eat carbohydrates every day.
- Structural. They are part of important molecules such as DNA and ATP among others (ribose and deoxyribose).
- Regulatory. Regulate bowel functions (dietary fiber). Dietary fiber plays an important role in the regulation of intestinal function with consequent health benefits because:
• Promotes bowel movement by absorbing water
• Increase the volume of stool and softens
• Decreases the absorption of certain substances (like cholesterol)
Introduction and Function of Carbohydrates (Part 2)
1.3. Polysaccharides
Also known as complex carbohydrates and complex sugars to be made up of many molecules of monosacharides. From a nutritional point of view can be divided into two groups:
- Usable energy or digestible polysaccharides. Among the polysaccharides usable energy, starch and highlight glycogen.
The starch, also known as starch, vegetable and is made up of many glucose molecules linked together to form linear chains (amylose) and branched (amylopectin).
It is the most abundant carbohydrate in the diet, found in cereal grains, legume seeds, roots (cassava), tubers (potatoes) and other parts of the plants. The Glycogen is a polysaccharide of animal reserve which is located in the liver and muscle. The other and mussels are rich in this polysaccharide. However, during storage and culinary management loses an important part of their nutritional value.
Introduction and Function of Carbohydrates (Part 1)
Carbohydrates, also known as carbohydrates or sugars, are organic compounds consisting of carbon, hydrogen and oxygen.
1. What are they?
Carbohydrates, also known as carbohydrates or sugars, are organic compounds consisting of carbon, hydrogen, and then we’ll see oxygen. A their classification on the basis of chemical structure.
1.1. Monosaccharides
They are the simplest carbohydrates. This group includes glucose, fructose and galactose.
- Glucose: Found in small quantities in fruits and vegetables, being relatively abundant in grapes. It is the most important monosaccharide in the field of nutrition to be the main fuel cell.
Most carbohydrate foods eventually converted into glucose after digestion. Glucose is added to some foods and beverages comes from the decomposition of starch. Glucose increases the energy content of food without increasing their sweetness, contrary to what I would do fructose or sucrose.
Some Tips for Aerofagia (Part 2)
Some practical advice for Aerofagia
- It is recommended to chew food well, eat slowly and drink fluids, especially aerated beverages.
- Do not carry too heavy meals or strong seasoning.
- Use herbs to help digestion: rosemary, sage, thyme, fennel seeds or fennel (bulb like an onion), Melissa, alcarevea, summer savory.
- Avoid high-fat foods or dishes: fried and battered badly drawn (with excess oil), fatty stews, sauces with excess fat (cream, butter, lard, bacon, pastries and strong cheeses), fat pastries (puff pastry or flaky, the pastry, butter, creams, cream, mocha, chocolate, etc.).
- Cook the pasta to either not give rise to digestive discomfort and help prevent type bread freshly baked baguette, flatulent vegetables, legumes and whole cooked fatty ingredients of animal origin (best taken only with vegetables and rice or potato) .
- A prolonged soak (over 8 h) and bringing to the boil after half the time, decreases the possibility that legumes cause flatulence. If you still feel bad, try to pass by the Chinese or food mill.