Posts Tagged ‘healthy eating’
While already know that trans fats are highly damaging to health, is not so easy to avoid them. One of the main difficulties is that the effects of this fat are the long term. Another, many consumers still are not sufficiently informed and believe that these are products of the hydrogenation valuables.El problem is not only that converts unsaturated fats into saturated, but affects its structure.
In particular, affects their carbon bonds, in which hydrogen atoms are incorporated, resulting in an artificial structure (the trans isomer) outside the human body. Thus, while saturated fats or polyunsaturated fats-found in nature, are recognized by our body, not the case with the trans, which have a strange link, and possibly therefore accumulate and end by interfering with metabolic reactions very harmful.
So how I can reduce the amount of trans fat in my diet?
To decrease the amount of trans fats in the diet we recommend the following guidelines for health professionals:
Reduce total fat intake will help reduce consumption of saturated fats, trans fats and cholesterol.
Reducing trans fat intake should not be achieved simply by eliminating from your diet foods high in saturated fat.
Yes you can remove the monounsaturated and polyunsaturated fats, as long as total fat consumption remains moderate.
These are helpful tips, no doubt, but for everyday life need more practical tips, plus lowered to the ground. For example, I can choose what foods to help reduce consumption of saturated fats and trans fats?
Most of the vegetable oils are low in saturated fat and no trans fats. For example, soybean oil, canola, corn, olive, safflower and sunflower.
Margarine and similar products contain less saturated fat than products like butter or beef fat sound. Many margarine-type products are low in trans fats or none is included among its components. Remember that liquid versions and lower-fat margarines can not be used in recipes that require beef fat, lard or margarine.
The new processing technologies that exist today have been some trans fat-free products. It is likely that similar products will be available on the market in the near future.
To reduce consumption of saturated fats and trans fats, you can try the version “light” low-fat or defatted directly and without trans fats from the foods you eat regularly.
Now when we talk about reducing, we should not get confused and think eliminate, if something is proven science that the human body can not do without the fat for good work.
We talked about the fiber. We said it was good for health, we should be adding to your diet gradually. But why and good fiber?
Vivirsalud says fiber is good for you because …
Combat constipation
The fiber is especially beneficial for people suffering from constipation, a digestive problem that affects many people, especially women and tends to worsen with age. Constipation is actually a symptom and not a disease. It can result from many diseases. But usually functional in nature and relate to dietary reasons, social and emotional, usually several coexisting causes: irritable bowel syndrome, diverticulitis of the colon, abuse of some drugs, especially laxatives, and especially the low fiber content in the diet.
To solve this problem is essential to increase the fiber in the diet, exercising regularly and drinking enough water.
If you suffer from constipation, before resorting to any medication, the first thing to check is if you take enough fiber each day.
Protects against disease
It has been shown that a diet high in fiber protects against colon cancer. Indeed, in countries where the diet is high in fiber, this cancer is very rare. The insoluble fiber components appear to offer significant protection against this disease through the solution attenuated intestinal contents and removal of excess bile acids.
But the consumption of fiber has many beneficial health properties: its ability to reduce cholesterol levels in the blood (reduce the LDL and HDL respects) decreases the risk of developing cardiovascular disease. According to one study, eating 10 g of fiber per day and decreases by 14% chance of getting heart disease. Soluble fiber also slows the entry of glucose into the bloodstream, which transforms them into highly beneficial for diabetics.
It helps keep the line
Some high-fiber foods like carrots, celery, green leafy vegetables, apples, etc.. can help control body weight. These foods require more chewing time and give a sense of satiety. To be held longer in the stomach, help to control the sensation of hunger.
The presence of fiber in the diet helps reduce overall energy content of the same and allows greater satiety with less food consumption. It is therefore important presence in any diet. Fiber alone will not help you lose weight but to eat less, avoid cravings and eliminate waste from the body.
The health experts recommend us to eat healthy snacks between meals, snacks because they help suppress hunger severe and thus the risk of over-consumption once we sit down to dinner at a main meal.
Set schedules for snacks
If you do not usually eat healthy snacks between meals, you must learn to respect the hours of snacks, and do not eat snacks when you’re hungry only.
The idea is to bring snacks in your daily diet as a way to prevent you from getting hungry between two main meals. Then you should set a schedule for eating healthy snack between breakfast and lunch, then another hour between lunch and dinner. This way, you avoid overeating when you sit at table to eat one of your three main meals of the day.
Choose the place to eat healthy snacks
Experts recommend eating snacks in the kitchen, which they believe is the best place to eat healthy snacks, as if your meal was a main meal.
Do not eat snacks at your office desk. If you keep snacks or snack foods in your desk drawer, you prepare mentally (sometimes unconsciously) to over-indulge and treat yourself without moderation, which is not good feeding behavior – (from the perspective of healthy eating).
Sitting on empty calories, unhealthy, often means that you are likely to consume more calories unnecessary. Then try to keep your healthy snacks at work in the kitchen (if your employer has provided a kitchen area), or in a common refrigerator (if available). This way, you will get up to go to your office to your place to store snacks, and you move during the day is a good thing.
Eat in the kitchen is also quiet of our 4 tips to help your family to lose weight.