Nutritions

CHOLESTEROL

Today we hear much talk about cholesterol and many know that cholesterol is. Cholesterol is a type of fat that circulates in our blood and that when normal levels are elevated this excess fat builds up in the arteries of our body and is gradually covering until the obstruction is much longer spend adequate blood flow and causes a myocardial infarction (heart) (when an area of ​​the heart and blood runs out of this area "die" and stops serving) and can lead to death. Normal levels of blood cholesterol level should be a maximum of 200 mg / dl.

To measure our cholesterol we need to have fasted for 12 hours before the laboratory examination. Cholesterol is produced not only by what we eat but the liver produces 75% of cholesterol and our diet produces 25% remaining. Also in our bodies find other types of circulating fats are:

·                                      The chylomicrons

·                                      Triglycerides

·                                      The lipoproteins

Chylomicrons are small fat particles that form when we started to eat and serve you better absorb fat.

Triglycerides are three molecules of glycerol (which is a type of fat) and usually are elevated when we abuse carbohydrates such as fruit, sweets, chocolates and desserts.

Lipoproteins are proteins with grease and are divided into several groups according to their density:

HDL: high density lipoproteins. These are known as protective. They do not allow the other lipoproteins which are sticking to killer cells and they cause damage in the body.

IDL: Lipoproteins intermediate.

LDL: low density lipoproteins. These are the aggressors and are the more damage we can produce.

VLDL: very low density lipoproteins and are precursors are low density lipoproteins.

Treatment couple managing high cholesterol levels or some of the aforementioned disorders should be performed by your doctor.

According to the results of your tests and your health, your doctor will decide the course of treatment but this treatment should ALWAYS be accompanied on a MODIFICATION of your food and here you will find a guide for this.

And I wonder: Why wait to have a problem to have a problem to solve, when it is easier and much healthier prevent it?

What are fats?

Substances are also known as lipid-containing carbon, hydrogen and oxygen in a minor proportion. Fats are composed of chylomicrons, triglycerides, fatty acids, phospholipids, lipoproteins and cholesterol.

The chylomicrons are tiny fat particles appear 1-8 hours after ingestion of food.

Triglycerides are the most of these and are comprised of three fatty acid molecules attached to one molecule of glycerol. Fatty acids are divided into saturated and unsaturated and unsaturated acids can be divided into monounsaturated and polyunsaturated. The most dangerous are saturated and unsaturated acids are more beneficial, usually solid at room temperature fats are saturated and liquid fats (unsaturated) are more beneficial.

1) Foods rich in saturated fatty acids are:

·         whole milk

·         cream

·         ice

·         heavy cream cheese

·         yolk

·         bacon

·         butter

·         sebum

·         butter

·         ham

·         pork

·         chocolates

·         pastry

·         cookies

2) Foods rich in unsaturated fatty acids are:

·         vegetable oils

·         liquid margarine

·         fish        

3) Cholesterol rich foods are:
 

·         yolk

·         liver

·         viscera

·         seafood

·         whole milk

·         cream

·         ice

·         butter

All fats contain 9 kilocalories (calories) 38 Kilojoules per gram. It is recommended that no more than 20% of total daily calories come from fats. And less than 8% of these should be from saturated fat, and 15% of these should be polyunsaturated.

WATER after oxygen is the most important element for life. About 50 to 70% of total body weight and consists of water ¾ found within the cells (intracellular fluid) is the remaining water in the blood, lymph and the fluids surrounding the cells ( extracellular fluid).

The daily water requirement is about 1 ml. per kilocalorie (Cal) that we consume in our daily diet. So if you consume 2,000 calories a day then you will require 2,000 ml of water or 2 liters.

Liquids and Food gives us a lot of water.

There is great controversy whether water should be ingested before or after meals or between food and definitely NOT have importance as the basic requirements are filled.

Water removal occurs in large amount by the kidneys (urine), then through the skin (perspiration), the lungs (breathing) and least in the intestine (bowel).

IDEAL FOOD

An adequate supply does not have to be difficult and boring. The basis of a healthy diet should be one that is complete, adequate, balanced, adequate, nutritious, varied, pleasant to look, smell and taste.

To be complete only be included in your daily meal foods from all groups:

                    FRUITS AND VEGETABLES

                   GRAINS AND Tubers

                    PULSES AND OIL

                   ANIMAL FOOD

                    LIQUID FAT

                    WATER

To be sufficient, we have to eat the amount that makes us feel satisfied so I recommend you drink water with your meal and if needed try to eat as many more fruits and vegetables.

To be balanced requires that in their food groups include all statements.

To be adequate, it is important that if we are in a warm climate, preferably our food must be low in salt, high in water and drink more cold, and when we are in a cold climate ingest hot and hot liquids.

To be nutritious, we have to eat everything, as it is the only way not to be deficient vitamin, minerals and nutrients.

To be varied, we should eat different types of fruit, various kinds of vegetables, different proteins, our menu more varied the better.

To be nice, we have to present the dishes with a striking view with a rich smell and a nice texture.

Creado por:  Edison velasquez