Archive for the ‘Healhty Diet’ Category
A recent study published in the Journal of the American Medical Association, adds to other prior studies have led much the same conclusions on the benefits to health and weight management, promoting a diet food low glycemic index or average.
This study compared a diet rich in carbohydrates, but low glycemic index, vis-à-vis a diet low in fat. The results of this study showed that people who follow the low GI diet had improved their blood pressure and their blood fat levels, more significant than those who followed the diet low in fat.
People in low-GI diet, sought 43% of their calories from carbohydrates, 27% protein and 30% in fat. In turn people in low-fat diet would seek 65% of calories from carbohydrates, 17% protein and 18% lipids. In both diets, total calorie intake was reduced for a drop of 10% by weight of participants.
At the end of the study participants in both groups had received the same weight loss, but those of low GI group had suffered less from hunger and had a better blood test. Their basal metabolism was also decreased to a much lesser extent.
The runway seems clear that the process is in control of carbohydrate. This does not however apply to a diet restricted in carbohydrates or carbohydrate, but rather to ensure the quality of these by giving preference to carbohydrates with low glycemic index.
Regimes “Montignac”, “South Beach” (Miami regime) and “In the Zone” are examples of popular diets are based more or less on this principle.
What is a food with low glycemic index?
More food causes a secretion of insulin quickly after its ingestion, the higher its glycemic index is called “high”. There are now tables providing the GI (Glycemic Index) of most foods. The base index is 100 (position of white bread). It considers that foods with an index above 70 should be eaten sparingly, and foods below 50 are conducive to achieving a healthy weight.
Foods with the highest glycemic index foods are naturally richer in glucose, but also poorer in fiber. There are several types of sugars: glucose, fructose, lactose, sorbitol, etc.. For example, among three carbohydrates, white sugar to a GI of 92, glucose 135 and fructose 30.
But pound for pound, these carbohydrates provide the same number of calories, except that fructose with a sweeter than white sugar (sucrose), you use less.
What about calories?
The nutrition experts always come back to the fact that only calories are important, and weight control through a simple balance sheet of what we eat in a day. At least that is the high total calorie of our meals, and better to focus our weight, and that ultimately the only way to lose weight is to control daily caloric intake.
Our nutritionists have certainly right at the base, but to speak only of calories has become a bit simplistic, but as we shall see there is some overlap between a diet based on foods with low glycemic index and regimes based on the calculation calories.
Many studies have shown that people consuming a low GI meal, satiated longer and consume less calorie meals. In a study on obese adolescents, we served three meals with the same number of calories, but with a different glycemic index for each meal. These meals were followed by another meal during which the teens could eat as much as they wanted.
After a medium-GI meals, they accounted for 53% less calories than after a high-GI meal. And reduced calorie intake at 81% when they had previously had a low GI meal.
We believe that the regime low glycemic index is the best solution to find an ideal weight and keep it above! There will be more effective and beneficial if it ensures eating qualities of fat, including essential fatty acids, including the famous Omega-3.
Fats should consist almost exclusively of fatty fish (salmon, sardines, tuna, herring, etc..) Olive oil, canola oil, flaxseed oil, borage oil. Eating a variety of nuts, especially almonds. In fruits, do not overlook the lawyers rich in essential fatty acids. In carbohydrates, encourage whole grains, beans, all foods rich in fiber. The presence of fiber helps lower the glycemic index of foods consumed.
It is easy enough to memorize quickly enough to what category of glycemic index foods belong key (low, medium, high) and to develop healthy dietary habits favoring foods with low or medium GI.
You can even afford to eat occasionally GI foods higher, especially if we take the habit of associating food with low GI. Indeed a high GI food will lower its benchmark when combined with a food low GI.
For example, a slice of white bread glycemic index which is 100 linked to peanut butter, which the GI is 40, will descend to the GI 70, and a high index at the start, finally becomes an average index.
There are other ways to control the glycemic index in a meal and we will return soon in other chronicles.
The food is a strategic factor in the life of a competitive athlete. It plays an obvious role in improving performance, but it is invaded by energy and protein supplements to the effects not always controlled.
The composition of mealsThe power of sports is no different from that of everyone. It should be composed especially better, ingested at the right time and in greater quantity, ensuring reconstruct losses of water and minerals through sweating.
Carbohydrates are the fuel for the muscles and should be absorbed in significant quantities (pasta, potatoes) on a regular basis during training and a few hours before competitions (three or four hours before). Always prefer the carbohydrate content in the pasta and starches to sugars faster pastries and sugary drinks.
Protein is important for the renewal of muscle growth and iron intake, as well as lipids, which provide vitamins and fats necessary for the proper functioning of the body.
Finally fruits and vegetables provide vitamins and minerals and their water supply and promote rehydration.
Yoghurt and other dairy products, daily absorbed also involved in protein intake and calcium, needed for bone and muscle contraction.
Diet
If the diet of an individual who has a normal activity, is approximately 2 000 kilocalories (kcal), it can be significantly increased in the great sport because of the enormous energy consumption required in some efforts. A stage of Tour de France may require a ration of about 10 000 kcal, due to the intensity and duration of the test.
For all athletes, it is important to have a balanced diet, suited to the effort, focusing on natural foods and easy to digest. Avoid meats such as sauces and fried foods that may be responsible for cons-performance during training and tests.
Water
Hydration of the sportsman is fundamental, and often obeys modes. For example, in the years 1950-60, we recommended that the marathon does not drink during the race, but now we must drink several liters of water. An estimated loss of 1% of body weight in water leads to a decrease of 10% of athletic performance. The drink is so large and its volume must be adapted to stress, climate and the duration of the effort.
The important thing is to drink regularly in small quantities, without waiting for the sensation of thirst or fatigue.
Supplements
Nutritional supplements are the subject of constant controversy. A few years ago, to supplement the vogue was carnitine, sensible increase muscle mass. Now it is creatine, which is known about the effects long term, even if it has a significant effect on muscle performance of short duration, the type of sprint. Creatine (instead of carnitine) is not prohibited and is not considered a doping product.
Energy drinks are rich in minerals, salts and vitamins were of interest to reconstruct the metabolic balance in the effort, but some of these drinks are fortified with amino acids such as taurine, whose effects are not all known, which are banned in some countries like France.
The vegetarian diet is to consume plant foods while avoiding animal products. However, some vegetarians also eat eggs, cheese and fish.
Vegetarian diets can provide all the nutrients you need at any age, as well as some additional benefits to health. Vegetarian diets often has lower rates of total fat, saturated fat and cholesterol than a diet of meat, in addition to providing more fiber, magnesium, potassium, folic acid and antioxidants like vitamins C and E. The vegetarian diet can reduce blood pressure, improve cholesterol levels and help maintain a healthier weight, while reducing the incidence of type 2 diabetes, factors that reduce the risk of heart disease and of cerebral vascular accident (stroke). Read the rest of this entry »
Although the existence of a link between excess food and different diseases is accepted, it is difficult to establish a direct relationship between diet and cancer, for lack of scientific evidence unstoppable.
Food is one of the main factors implicated in the onset of cancer for the following reasons:
- Supply current is too high in fat and calories and low in fruits and vegetables. Obesity causes food decrease dietary fiber are involved in the development of gastrointestinal cancer.
- Alcohol is one of the most important factors of cancer, as shown cancer rates in areas heavy consumption of spirits, as the region of Calvados. Alcohol is particularly implicated in cancers of the throat and esophagus.
- Hot drinks like tea (especially in Asian regions), are a risk factor.
- The meats are barbecued at the root of many carcinogens, like nitrosamines.
- Dyes and food additives, now well controlled, have long been a source of concern carcinogens. Read the rest of this entry »