Foods and Vitamins
Sports and Nutrition: Menu and Tips
A menu for a sports day
Breakfast and snacks:
- Dairy: milk, yogurt, curd, cheese.
- Cereals: bread, toast, crackers, cereals, muesli, pastries soft …
- Fresh fruits and juices.
- Snacks or sausages, canned fish (tuna, etc), cheeses.
- Fats: butter or margarine.
- Accessories: jelly, jam, honey, sugar …
- Lunch (depending on the breakfast and / or snack)
- Should include some dairy, cereal (traditionally with a sandwich deli meat, cheese .-, or crackers) and a piece of fruit or juice. Read the rest of this entry »
Sports and Nutrition: Common Errors
What foods should not miss on an athlete’s diet?
When extra physical activity, we must increase the consumption of foods rich in carbohydrates (cereals, rice, corn flakes cereal, crackers, bread, pasta., Potatoes, legumes, fruit and juice), as of the stocks are depleted, there is the dreaded slut, that state of fatigue and weakness that minimizes the intensity of exercise and even forced to stop. Regarding fats, as there are large reserves, it is unnecessary extras ingest.
On the other hand, we must also maintain adequate hydration. Dehydration adversely affects physical performance and may even cause dizziness, nausea and even vomiting and diarrhea. In periods of less than one hour, no need to drink fluids, but if the stress lasts over time, we recommend drinking three glasses of water 1 to 2 hours before starting the exercise, two glasses 15 minutes before and glass every 20 minutes during the development of sport. Read the rest of this entry »
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Sports and Nutrition: Food as an Energy Reserve
The body gets from food and body reserves of their own energy you need to develop their vital functions (heart pumping, breathing …) and muscle movements. Foods provide nutrients such as carbohydrates, fats and proteins (their primary function is part of the formation of muscles, tissues, organs.) As well as vitamins and minerals, but does not contain energy, play other important roles, others substances such as water and fiber also provide a perfect functioning of the body.
Also, the body has the property to store energy reserves, which will burn when not directly obtainable from food. The main reserves are body fat (in fat tissue and muscle) and carbohydrate (glycogen in muscle and liver, and blood glucose), which is rapidly exhausted unless maintain adequate food to compensate for losses. Read the rest of this entry »
Sports and Nutrition
Caring for the food, regularly practice sport, leaving harmful habits (snuff, alcohol.) And free time for oneself are some of the purposes we usually ask at the beginning of each new year. And all, to improve our quality of life, which depends primarily on our health care.
One way is to sports. It not only helps us stay in good shape and ensures good muscle tone and bone maintenance, but also a great way to prevent disease. And if we add a sports habit healthy and balanced diet, the results are even more beneficial: the weight, blood pressure and circulation; in cholesterol, fat and blood sugar levels, or risk of disease of civilization (obesity, cardiovascular diseases, diabetes …). Likewise, the combination of sport and a healthy diet helps us achieve that feeling of wellbeing and relieve tension and stress. Read the rest of this entry »
Food Allergies and Intolerances: Who is at Risk?
Who is at risk for food allergies?
Knowing the family history is the best way to predict the possibility of problems caused by food allergies. Children with an allergic mother or father are twice as likely to develop food allergy than children whose parents do not have allergies. If both father and mother are allergic, the risk is four to six times higher.
It has been shown that breastfeeding reduces the risk of food allergies, compared to babies who are fed infant formula. It seems the only way to protect to some extent to children born into families in which there is a family member who has allergies, is to continue breastfeeding for 4-6 months. Read the rest of this entry »
Food Allergies and Intolerances: What is an Allergic Reaction?
The immune system normally protects the body from harmful foreign proteins, generating a reaction to eliminate them. An allergy occurs mainly when the “immune system malfunctions,” and perceives a normally harmless substance as if it were a threat – an allergen – and attacks him with the body’s immune defenses. When there is a real allergic reaction, the body produces antibodies (a protein that specifically binds to another protein called an antigen – in this case the allergen – to neutralize and remove the body).
The antibodies known as immunoglobulin E (IgE) reacts to allergens, and this in turn produces a reaction in mast cells (tissue cells) and basophils (a type of blood cell). Mast cells are found on the surface of the skin and mucous membranes of the nose, respiratory tract, eyes and intestine. Mast cells secrete a substance called histamine, and others, such as leukotrienes and prostaglandins, which cause allergic symptoms. Read the rest of this entry »
Food Allergies and Intolerances
Most people can eat a wide variety of foods without problems. However, in a small percentage of the population there certain foods or food components that can cause adverse reactions, which range from small eruptions to severe allergic reactions.
Adverse reactions to foods may be due to food allergy or food intolerance. Although one in three people believe they are “allergic” to certain foods, the true prevalence of food allergy is only 2% of the adult population. In the pediatric population, the incidence is higher than 3-7%, but most outgrow food allergies before you start going to school. Read the rest of this entry »
Food Commonly Cause Food Allergies: Protein of Cow’s Milk
Although allergic reactions can be given any food or component thereof, some occur more frequently than others. The most common food allergens are cow’s milk, eggs, soy, wheat, shellfish, fruits, peanuts and tree nuts such as walnuts.
Protein of cow’s milk allergy
The allergy to the protein of cow’s milk is most common in infants and children, especially when there is family history of allergy. It occurs in a 0.5-4% of infants and their prevalence decreases with age. The most common symptoms are vomiting and diarrhea, although adverse reactions can vary from one person to another. Fortunately, the reactions to cow milk protein usually subside soon and the incidence in older children and adults is much lower. Read the rest of this entry »
Healthy Diet: Planning a Balanced Diet
All in a day
Another key to a healthy diet is to eat three times a day instead of just one large meal and several snacks. Not be tempted to skip breakfast because the body will work much better if you regularly provide the necessary food. People who do not have the standard three meals a day have a greater tendency to gain weight.
Planning a balanced diet
A well thought out and buy the proper preparation of the dishes may be important factors in the diet. Simply reduce the amount of red meat in the diet means less fat intake, and they all have high protein content and saturated fat. It should try to eat meat only once a day or even not eating meat one day a week. Cholesterol lowering is not recommended more than four eggs a week. Read the rest of this entry »
Healthy Diet: The Importance of Fiber
The importance of fiber
The fiber is composed of the indigestible parts of plant foods. Helps prevent heart disease and bowel cancer.
The fiber we eat comes from grain shell, skin and flesh of the fruit, as well as the dura mater and fibrous vegetables, which passes through the stomach and intestine, can not be decomposed by digestive enzymes and therefore is not absorbed by the body.
Although they contain no nutritional value or energy is a vital element in the daily diet. Foods rich in fiber tend to provide greater satiety and lower caloric intake. Read the rest of this entry »