Dissociated diet for weigh loss - Classification of Food
Dissociated diet for weigh loss - Classification of Food
I think this chapter is only a little more complicated to read and more difficult to assimilate, or because of the technical work for which you will kindly forgive me. The remaining books will be read, if you will, as a novel.
Down the entire exposure, I will mention the various categories of food. It is to know about what is otherwise a global understanding of risk method to escape.
I tried to reduce the chapter to present the simplest expression of it. By this, I understand that not only contains the essential of what you must know.
If, however, you start yawning and you will fall asleep after the tenth row, passing quickly to the summary chapter. But before addressing the method itself, will necessarily have to come back to it, or assimilating it can be compromised.
Food is edible substances that contain a number of organic elements such as proteins, lipids, carbohydrates and mineral salts and vitamins. Also, they are composed of water and undigested materials and as fibers.
A. The proteins (or protide)
These cells are the organic matter of living, ie the muscles, organs, liver, brain, bone, etc.. Consist of the most simple components, called amino acids. Some of them are made by the body. Most other amino acids but coming from an external input, achieved through nutrition, the protein may have a double origin:
- Animal origin: large amounts found in meat, fish, cheese, eggs, milk;
- Plant origin: in soy, almonds, peanuts, grain and some legumes.
Ideal is to consume both proteins of plant origin, and proteins of animal origin.
Proteins are essential for the organism:
- For the construction of cellular structures,
- That any source of energy, after conversion into glucose (Krebs cycle),
- For the production of certain hormones and neuro-counseilors,
- For the formation of nucleic acids (required reproduction). A diet deficient in protein can cause serious, c results the body: muscles melting, etc. withered skin.
Daily rations of protein should be about 60 grams per child, and 90 grams per teenager.
In adult, it must represent a gram per kilogram of weight, with a minimum of 55 grams per day in women and 70 grams per day in man.
In other words, consumption of protein for an adult, must represent at least 15% of daily energy intake. But if the protein is, indeed, too big and physical activity is insufficient, protein residues will persist in the body and will turn into uric acid, the substance responsible for the disease of gout.
Except egg, animal or plant proteins do not get the necessary amino acids balanced body.
Aminoacid absence may be a "limiting factor" which disturb assimilation of other amino acids. Therefore, nutrition must associate proteins of animal origin to those of plant origin.
A diet based solely on vegetable protein (vegetarianism) is unbalanced, it would be lacking, in particular, the cysteine, which, what would cause disorders of meat products (nails, par).
In contrast, a vegetarian, which includes eggs and milk can be balanced.
B. carbohydrates (hydrates or carbon)
Carbohydrates are molecules composed of carbon, oxygen and hydrogen.
glycemi
Glucose is the main "fuel" of the body. It is stored as reserves in the form of glycogen in muscle and liver.
glycemi represents the percentage of glucose in the blood. The bite is usually the one gram of glucose per liter of blood.
When it absorbs - the bite - a carbohydrate (bread, honey, pasta, cereals, sweets, etc..), The observed variation of the percentage of glucose in the blood, as follows:
- In a prime time glicemia increase (more or less, depending on the nature of carbohydrate)
- In a second time (after the secretary of insulin by the pancreas), glicemia decreases, and glucose penetrates so in cells
- In a third time, glicemia returns to normal (see diagram below).
Long time, carbohydrates were placed well in two different categories, depending on their capacity to be assimilated by the body: fast sugars first, slow and sugars, on the other.
Heading fast sugars, simple sugars and had double sugars such as glucose and sucrose, which are found in refined sugar (cane or beet sugar), honey and fruit.
The name "fast sugars" is based on faith according to which - given the simplicity of the molecule carbohydrates - their assimilation by the body is made quickly, shortly after ingestion.
Instead, fall within the slow sugars carbohydrates whose molecule complex should be subject to chemical transformations in simple sugars (glucose) in the process of digestion, as is especially the case of starch in pasta, which releases glucose bodies in a slow and gradual.
This classification is completely outdated in today because, corresponding to an erroneous belief.
Recent experiments show, effectively, the molecule of carbon hydrate requires no complex by the speed with which glucose is released and assimilated by the body.
It noted that the peak glicemic of all carbohydrates (ie their absorption maxima), taken in isolation, the hungry, occurs at the same time interval (after about half an hour of ingestion).
Thus, instead of talking about the speed of assimilation is more appropriate to study the function of carbohydrates in increasing blood glucose that induce, ie depending on the amount of glucose produced.
Is accepted, therefore, by all scientists (see bibliography), for now, the classification of carbohydrates should be done according to their glycemi, defined by the concept of index glicemic.
Simple sugars (glucose and fructose in fruit and honey)
Complex sugars (cereals, flour, potatoes, vegetables, dried)
Double sugars (white sugar, maltose in beer, lactose in milk)
Carbohydrates are in two categories: "good carbohydrates" (to indicate glicemic low) and "bad carbohydrates" (to indicate glicemic high) because this distinction will allow you to discover, among others, in the next chapters, the causes of your excess weight.
Bad carbohydrates
These are carbohydrates whose assimilation causes a large increase in blood glucose (hyperglycemia).
Appropriate table sugar, in all its forms (pure or combined with other foods, like cookies), but it's all industrial refined carbohydrates like white flour and white rice, or alcohol (especially alcohol distilled) and of potato and maize.
Good carbohydrates
Contrary to the above, they are carbohydrates whose uptake by the body is weak and causes therefore a small increase in blood glucose.
Appropriate gross grain (flour with bran), rice and the pasta to the lentils and bean, especially if the majority of all fruits and vegetables, which are included in food category fibers (leeks, nap, salad, beans green) and containing all, a small quantity of carbohydrates.
C. Lipids (or fats)
These are complex molecules, called - usually - body fat.
Depending on their origin, are two different categories of lipids:
- Lipids of animal origin are lipids that contain meat, fish, butter, cheese, fresh cream, etc..;
- Lipids of plant origin are lipids from peanut oil, margarine, etc..
Lipids can be classified in two types of fatty acids:
- satiated fatty acids, which are found in meats, sausages, eggs and dairy (milk, butter, sour cream, cheese);
- Fatty acids mono-unsaturated or poly-unsaturated, and they are fat that remain liquid at environmental temperature (oil sunflower, rapeseed and olives), although some may be solidified by hydrogenation (production of margarine). Also in this category should include all the fat of fish.
Lipids are required nutrition. In addition they contain many vitamins (A, D, E, K) and essential fatty acids (linolei acid and linolei acid) and serve to develop hormones.
Only cold pressed fat - obtained from the first pressing - ensures the content of essential fatty acids.
Dealing fats is disturbed when they are mixed with bad carbohydrates, which are important as a consequence of energy storage in the form of reserve fats.
In general, eating too much fat. bake, donuts, sauces and preparations with unnecessary fat we were invaded nutrition, when in fact we can prepare well foods much less fat, but just as delicious without abusing them up.
Some lipids are responsible for the excess cholesterol, but - in reality - there are two types of cholesterol: the "good" and "bad", our goal is total cholesterol to maintain the lowest possible level, by assembling all the conditions for the percentage Good cholesterol is the highest.
You must know that not all lipids favors increasing cholesterol "bad". Instead, there are some who tend to make significantly lower.
Actually, to be objective, fat should be divided into three categories:
1. fat that increase cholesterol
They are saturated fat which is found in meats, sausages, butter, cheese, lard, milk;
2. fat not only have a small influence on cholesterol
These are contained shellfish, eggs, beef and poultry - (no skin);
3. fat that cholesterol lowering
These are vegetable oils: olives, rape, sunflower, corn, etc.. As for fish, fat does not really involved in cholesterol metabolism, but is a way to prevent cardiovascular disease, making it to fall and preventing trombozes triglycerides. Therefore, you need to eat more than fat (salmon, tuna, mackerel, herring, Sardines).
Slabire method that I propose is based, in part, on your choice between carbohydrates "good" and "bad". You will also need to choose between fat "good" and "bad" cholesterol if you have a tendency to increase or if you want to be insured against the risk of cardiac-vascular diseases.
D. FOOD Fibers
These substances are contained in particular vegetables, legumes, fruits and unprocessed grains.
Although they have no energy value a priori, fiber food plays an extremely important role in digestion, especially because cellulose, lignin, pectin and a mucilaginous which they contain. They provide a good intestinal transit and the absence of their stays at the origin of most cases of constipation. Fibers are also very rich in vitamins, trace elements and mineral salts, their heart can lead to serious minuses.
They prevent the absorption, the digestive track, the lipids, thus reducing the risk of atherosclerosis.
On the other hand, the fibers have the advantage of limiting the effects of certain toxic chemicals such as additives and colors. After the opinion of doctors gastrointestinal energy experts, some fibers have the ability to protect against colon and many risks, especially against digestive cancers.
In recent years, increasing the life of the industrialized countries was decreasing as a result of fiber.
The French consume, currently, less than 20 grams of fiber per day, while the RDA is 40 grams.
In 1925, consumption of dried vegetables (particularly rich in fiber) was 7.3 kilograms annually per capita. Today there is only 1.3 kg.
Basis of food Italians always been of pasta. But 30 years ago their essential food was still made of vegetables (rich in fiber) and pasta made from whole flour, flour that is gross, which contained the cellulose fibers from wheat.
Today, with an increasing level of life, replaced meat as far as vegetables and pasta are made with white flour, CERN, that is flour from which the fibers have been removed. In this way explain medical authorities in Italy not only greater frequency of obesity, but especially alarming proliferation of digestive cancers.
Neuromediator, ie chemical released by nerve cells under the influence of excitation and produces a biological effect adapted.
An entire chapter is devoted hyper-cholesteric and its influence on cardiac-vascular risks. We recommend to read carefully to be sure that choosing foods based on this method will be appropriate.
Trace elements - ie, metal or metalloids in infinitesimal In the human body and are necessary for certain chemical reactions in the body, performing a role of catalyst.
I think this chapter is only a little more complicated to read and more difficult to assimilate, or because of the technical work for which you will kindly forgive me. The remaining books will be read, if you will, as a novel.
Down the entire exposure, I will mention the various categories of food. It is to know about what is otherwise a global understanding of risk method to escape.
I tried to reduce the chapter to present the simplest expression of it. By this, I understand that not only contains the essential of what you must know.
If, however, you start yawning and you will fall asleep after the tenth row, passing quickly to the summary chapter. But before addressing the method itself, will necessarily have to come back to it, or assimilating it can be compromised.
Food is edible substances that contain a number of organic elements such as proteins, lipids, carbohydrates and mineral salts and vitamins. Also, they are composed of water and undigested materials and as fibers.
A. The proteins (or protide)
These cells are the organic matter of living, ie the muscles, organs, liver, brain, bone, etc.. Consist of the most simple components, called amino acids. Some of them are made by the body. Most other amino acids but coming from an external input, achieved through nutrition, the protein may have a double origin:
- Animal origin: large amounts found in meat, fish, cheese, eggs, milk;
- Plant origin: in soy, almonds, peanuts, grain and some legumes.
Ideal is to consume both proteins of plant origin, and proteins of animal origin.
Proteins are essential for the organism:
- For the construction of cellular structures,
- That any source of energy, after conversion into glucose (Krebs cycle),
- For the production of certain hormones and neuro-counseilors,
- For the formation of nucleic acids (required reproduction). A diet deficient in protein can cause serious, c results the body: muscles melting, etc. withered skin.
Daily rations of protein should be about 60 grams per child, and 90 grams per teenager.
In adult, it must represent a gram per kilogram of weight, with a minimum of 55 grams per day in women and 70 grams per day in man.
In other words, consumption of protein for an adult, must represent at least 15% of daily energy intake. But if the protein is, indeed, too big and physical activity is insufficient, protein residues will persist in the body and will turn into uric acid, the substance responsible for the disease of gout.
Except egg, animal or plant proteins do not get the necessary amino acids balanced body.
Aminoacid absence may be a "limiting factor" which disturb assimilation of other amino acids. Therefore, nutrition must associate proteins of animal origin to those of plant origin.
A diet based solely on vegetable protein (vegetarianism) is unbalanced, it would be lacking, in particular, the cysteine, which, what would cause disorders of meat products (nails, par).
In contrast, a vegetarian, which includes eggs and milk can be balanced.
B. carbohydrates (hydrates or carbon)
Carbohydrates are molecules composed of carbon, oxygen and hydrogen.
glycemi
Glucose is the main "fuel" of the body. It is stored as reserves in the form of glycogen in muscle and liver.
glycemi represents the percentage of glucose in the blood. The bite is usually the one gram of glucose per liter of blood.
When it absorbs - the bite - a carbohydrate (bread, honey, pasta, cereals, sweets, etc..), The observed variation of the percentage of glucose in the blood, as follows:
- In a prime time glicemia increase (more or less, depending on the nature of carbohydrate)
- In a second time (after the secretary of insulin by the pancreas), glicemia decreases, and glucose penetrates so in cells
- In a third time, glicemia returns to normal (see diagram below).
Long time, carbohydrates were placed well in two different categories, depending on their capacity to be assimilated by the body: fast sugars first, slow and sugars, on the other.
Heading fast sugars, simple sugars and had double sugars such as glucose and sucrose, which are found in refined sugar (cane or beet sugar), honey and fruit.
The name "fast sugars" is based on faith according to which - given the simplicity of the molecule carbohydrates - their assimilation by the body is made quickly, shortly after ingestion.
Instead, fall within the slow sugars carbohydrates whose molecule complex should be subject to chemical transformations in simple sugars (glucose) in the process of digestion, as is especially the case of starch in pasta, which releases glucose bodies in a slow and gradual.
This classification is completely outdated in today because, corresponding to an erroneous belief.
Recent experiments show, effectively, the molecule of carbon hydrate requires no complex by the speed with which glucose is released and assimilated by the body.
It noted that the peak glicemic of all carbohydrates (ie their absorption maxima), taken in isolation, the hungry, occurs at the same time interval (after about half an hour of ingestion).
Thus, instead of talking about the speed of assimilation is more appropriate to study the function of carbohydrates in increasing blood glucose that induce, ie depending on the amount of glucose produced.
Is accepted, therefore, by all scientists (see bibliography), for now, the classification of carbohydrates should be done according to their glycemi, defined by the concept of index glicemic.
Simple sugars (glucose and fructose in fruit and honey)
Complex sugars (cereals, flour, potatoes, vegetables, dried)
Double sugars (white sugar, maltose in beer, lactose in milk)
Carbohydrates are in two categories: "good carbohydrates" (to indicate glicemic low) and "bad carbohydrates" (to indicate glicemic high) because this distinction will allow you to discover, among others, in the next chapters, the causes of your excess weight.
Bad carbohydrates
These are carbohydrates whose assimilation causes a large increase in blood glucose (hyperglycemia).
Appropriate table sugar, in all its forms (pure or combined with other foods, like cookies), but it's all industrial refined carbohydrates like white flour and white rice, or alcohol (especially alcohol distilled) and of potato and maize.
Good carbohydrates
Contrary to the above, they are carbohydrates whose uptake by the body is weak and causes therefore a small increase in blood glucose.
Appropriate gross grain (flour with bran), rice and the pasta to the lentils and bean, especially if the majority of all fruits and vegetables, which are included in food category fibers (leeks, nap, salad, beans green) and containing all, a small quantity of carbohydrates.
C. Lipids (or fats)
These are complex molecules, called - usually - body fat.
Depending on their origin, are two different categories of lipids:
- Lipids of animal origin are lipids that contain meat, fish, butter, cheese, fresh cream, etc..;
- Lipids of plant origin are lipids from peanut oil, margarine, etc..
Lipids can be classified in two types of fatty acids:
- satiated fatty acids, which are found in meats, sausages, eggs and dairy (milk, butter, sour cream, cheese);
- Fatty acids mono-unsaturated or poly-unsaturated, and they are fat that remain liquid at environmental temperature (oil sunflower, rapeseed and olives), although some may be solidified by hydrogenation (production of margarine). Also in this category should include all the fat of fish.
Lipids are required nutrition. In addition they contain many vitamins (A, D, E, K) and essential fatty acids (linolei acid and linolei acid) and serve to develop hormones.
Only cold pressed fat - obtained from the first pressing - ensures the content of essential fatty acids.
Dealing fats is disturbed when they are mixed with bad carbohydrates, which are important as a consequence of energy storage in the form of reserve fats.
In general, eating too much fat. bake, donuts, sauces and preparations with unnecessary fat we were invaded nutrition, when in fact we can prepare well foods much less fat, but just as delicious without abusing them up.
Some lipids are responsible for the excess cholesterol, but - in reality - there are two types of cholesterol: the "good" and "bad", our goal is total cholesterol to maintain the lowest possible level, by assembling all the conditions for the percentage Good cholesterol is the highest.
You must know that not all lipids favors increasing cholesterol "bad". Instead, there are some who tend to make significantly lower.
Actually, to be objective, fat should be divided into three categories:
1. fat that increase cholesterol
They are saturated fat which is found in meats, sausages, butter, cheese, lard, milk;
2. fat not only have a small influence on cholesterol
These are contained shellfish, eggs, beef and poultry - (no skin);
3. fat that cholesterol lowering
These are vegetable oils: olives, rape, sunflower, corn, etc.. As for fish, fat does not really involved in cholesterol metabolism, but is a way to prevent cardiovascular disease, making it to fall and preventing trombozes triglycerides. Therefore, you need to eat more than fat (salmon, tuna, mackerel, herring, Sardines).
Slabire method that I propose is based, in part, on your choice between carbohydrates "good" and "bad". You will also need to choose between fat "good" and "bad" cholesterol if you have a tendency to increase or if you want to be insured against the risk of cardiac-vascular diseases.
D. FOOD Fibers
These substances are contained in particular vegetables, legumes, fruits and unprocessed grains.
Although they have no energy value a priori, fiber food plays an extremely important role in digestion, especially because cellulose, lignin, pectin and a mucilaginous which they contain. They provide a good intestinal transit and the absence of their stays at the origin of most cases of constipation. Fibers are also very rich in vitamins, trace elements and mineral salts, their heart can lead to serious minuses.
They prevent the absorption, the digestive track, the lipids, thus reducing the risk of atherosclerosis.
On the other hand, the fibers have the advantage of limiting the effects of certain toxic chemicals such as additives and colors. After the opinion of doctors gastrointestinal energy experts, some fibers have the ability to protect against colon and many risks, especially against digestive cancers.
In recent years, increasing the life of the industrialized countries was decreasing as a result of fiber.
The French consume, currently, less than 20 grams of fiber per day, while the RDA is 40 grams.
In 1925, consumption of dried vegetables (particularly rich in fiber) was 7.3 kilograms annually per capita. Today there is only 1.3 kg.
Basis of food Italians always been of pasta. But 30 years ago their essential food was still made of vegetables (rich in fiber) and pasta made from whole flour, flour that is gross, which contained the cellulose fibers from wheat.
Today, with an increasing level of life, replaced meat as far as vegetables and pasta are made with white flour, CERN, that is flour from which the fibers have been removed. In this way explain medical authorities in Italy not only greater frequency of obesity, but especially alarming proliferation of digestive cancers.
Neuromediator, ie chemical released by nerve cells under the influence of excitation and produces a biological effect adapted.
An entire chapter is devoted hyper-cholesteric and its influence on cardiac-vascular risks. We recommend to read carefully to be sure that choosing foods based on this method will be appropriate.
Trace elements - ie, metal or metalloids in infinitesimal In the human body and are necessary for certain chemical reactions in the body, performing a role of catalyst.
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