File per months: May 2013

What food foods or groups must especially consume the women during the menopause?

The period of the climacteric includes three differentiated stages good: the 2-4 previous years to the disappearance of the menstruation, the period of menopause or total disappearance of the menstruation, and the year subsequent to this process. Not only the process is due to consider subsequent to the disappearance of the menstruation, since for this moment surely changes in the organism will have taken place, which do not have because to present symptoms. During the course of these three stages they are going away to produce hormonal changes that are going to condition factors as the metabolism, the corporal composition or the psychological state.

Although each case is different, several aspects can be established to approach during the climacteric:

- Prevention of the obesity, mainly at abdominal or central level.

- Bony conservation of mass

- Promotion of the muscular state

Derivatives of these premises, are recommendable that the women during the climacteric pay special attention to certain type of food groups:

- Milky: These represent the main nourishing Calcium source. He is preferable that is consumed in their skimmed version and avoiding the addition of sugar, honey or jam. In order to cover the needs with this mineral in the women majors of 50 years, it is necessary to ingest of daily form 3 rations of milky, which would include, a glass of milk, a piece of cheese and two yogurts.

- Rich vitamin foods D. Approximately, this nutrient is in the blue fish, some milky ones and in the animal liver certain.

- Vegetal: By its content in fiber, vitamins and minerals, and its little contribution in calories, is the perfect food group to satiate the organism of a healthful form. In general population he is recommendable to consume minimum two rations of vegetables and vegetables to the day, although in the case of the women during the menopause he is advisable who increase the amount of vegetables to three daily rations; which can be consumed in the form of salads, cold vegetable creams or I warm up, boiled vegetable, vegetable barbecue, crushed in the form of gazpacho, etc.

- Farinaceous with a high fiber content, especially, to base the carbohydrate ingestion on vegetables or integral cereals. Consumed with moderation and distributed well throughout the day, thanks to its high content in fiber and its saciante power, they help to reduce the risk of suffering obesity.

Finally, it is possible to emphasize once again, that this cambiante between his different stages and in different women is a process very. For this reason, not always he is effective to provide some recommendations of general form, since in many cases the individual treatment on the part of a endocrinólogo or dietista-nutricionsta will be necessary.

 

Are the chocolatinas the foods that more sugar they have?

As it is possible to be observed in the following nutritional pyramid, propose by the Foundation Mediterranean Diet, in his peak or it divides more discharge are the candies, which consider products of sporadic consumption.

piramidedietamediterranea_descarga.pdf.jpg

Source: Foundation Mediterranean Diet

The chocolatinas are classified within this food group, reason why its consumption must be very precise. This is due to its high fat and added sugar content, between which are great amounts of saturated and greasy fats trans, both very little recommendable for the cardiovascular health. In addition, the studies are already many that have demonstrated the close relation between a high sugar consumption, with the obesity and the diabetes.

In spite of this, there are many other products that contain great amounts of sugar, mainly those highly process, as they are the refreshments, the industrial juices, the industrial baker's shop or the treats.

Analyzing the comparison between a one chocolatina and softdrink can (330 ml) (45 g), it is observed that the sugar content of an only softdrink can is higher than the one of a chocolatina.

  Energy (kcal) CH (g) Sugars (g) Proteins (g) Lipids (g) AGS (g) AGM (g) AGP (g) Cholesterol (mg) Fiber (g) Vitamin C (mg) Calcium (mg) Sodium (mg) Iron (mg)
Chocolatina 191 31.5 29 1.2 7.3 6.7 0.2 0.05 0 0.14 0 34.2 117 0.41
Refreshment 137 36 36 0 0 0 0 0 0 0 0 3.3 36.3 0

 

This comparison can draw attention, since it lies down to avoid certain food type as the chocolatinas, whereas others of daily consumption as they are the refreshments, can happen unnoticed. By this, he is very interesting to pay attention to the labelling and nutritional information of products, since of these very useful information can be extracted exceeds what amounts of different nutrients and substances we are ingesting.

 

It is good for having dinner pineapple in his juice with skimmed yogurt sweetened?

As we commented previously in a published question, the best fruits to eat at night are those with a minor contained in sugar. Between these, is pineapple, and especially the pineapple tinned in its juice, since on the contrary that syrup pineapple, pineapple in its juice contains less sugar. On the other hand, sweetened skimmed natural yogurt is the best one of the options of milky desserts, since the Calcium contribution and proteins are very correct, and its content in sugars and lipids is very low.

Nevertheless, although pineapple in their juice and natural yogurt is a very correct combination, they are not foods sufficient to take in a dinner. Not even in people who realise very low diets in calories, or thinning diets, are recommended to them to take so concise dinners.

Considering the nutritional balance, in any main food (eaten or it has dinner) they must be present three food groups: the carbohydrates, the proteins and the vegetables. A dinner would have to consist of some farinaceous one, as it can be the potato, the rice, grazes, the vegetables or the bread; combined with meats, fish or eggs, and a good amount of vegetables, which can be prepared in the form of salad, vegetables boiled, vegetable cream, etc. Of the combination of these three food groups obtains the nutrients necessary to maintain a correct nutritional state, since only ingesting pineapple in their juice and yogurt, we are stopping eating other foods with very necessary nutrients for our organism, such as the fiber, the amino acids and many vitamins and minerals.

In the case of some hypocaloric diets or diets of thinning, it is recommended not to take carbohydrates during dinner, since after this food the physical activity is very low. Nevertheless, this is a very general recommendation that is not due to consider of individual form or without to be consulted with a dietista-dietician.

Are good the juices to satiate the appetite?

The juices are the product of the extraction of the liquid of the foods with which they are preparations, process by which great part of the fiber of these is rejected. A priori, the juices are not a good product to satiate the appetite, since by his liquid state they remain very just a short time in the stomach, and therefore the fullness sensation is very short. On the other hand, it is possible to comment that the industrial juices contain great amounts of added sugar. Around about 24 sugar g comprise of a glass of industrial juice or brick of juice, both of about 200 ml

Nevertheless, this question was centered in the juice consumption of industrial tomato and its capacity to satiate and its benefits for the health.

In the case of the juice of industrial tomato, when being a juice preparation with a low sugar product, this product must not have great amounts of simple sugars, reason why its caloric contribution would not have either to be very high. In the case of our data base of food composition we found that a tomato juice glass contains the following nutrients:

 

Energy (kcal) Carbohydrates (g) Sugars (g) Proteins (g) Lipids (g) AGS (g) AGM (g) AGP (g) Cholesterol (mg) Fiber (g) Vitamin C (mg) Calcium (mg) Sodium (mg) Iron (mg)
46 9 7 1.4 0 0 0 0 0 1 42 12 462 1.68

As it is possible to be observed in the previous table, the contribution of calories of a tomato juice glass is not very high, and the amount of vitamin C, although surely it is added vitamin C, is significant. In addition, its high antioxidant content is very interesting, as for example the one of the lycopene, or pigment that confers its red color to him. However, the amount of sugar is not zero, since about 7 sugar g are equivalent to I sobremention of cafeteria sugar.

In the case of the tomato juice, in spite of being industrialist, if that we considered that one is a good product to take between hours. Finally, it is possible to emphasize that always he is better to take the whole food, this way we already assured the content fiber and vitamins of the food. In its defect, the juice or the liquefied one is much more recommendable to prepare we ourself at home.