File of the category: General information

What is a ration of carbohydrates? They vary the weights of the rations when the food is crude or is cooked?

A ration of any food type, is a standard gauge through which the calculation of A rations is facilitated to ingest in a diet and the interchange of rations of foods of the same group.

In the case of carbohydrates, a net ration is characterized to contain approximately 50 g of this nutrient, without depending on the majority carbohydrate typology or the combination of these. It is by this, that in the section Gallery of rations can be consulted the rations of different food groups, among them the farinaceous ones, who are the food group in which the prevalent nutrient is the carbohydrates.

The weights for the rations in crude of foods are very standardized, not thus in the weights in cooked of these foods, which when being re hydrated (that is to say, have gained more water) have a volume and greater weight. Also, as much the weight of cooked foods, as the amount of carbohydrates that remains in the food depends in great way of the baking level on these: to greater baking, major weight, and minor contained in carbohydrate. A clear example is the one of the vegetables or the rice, which yield part of starches to the baking water, which we consumed in the case of the stews or the soups.

Next a table in which it is possible to be consulted the certain rations of farinaceous, in crude appears as much, as in cooked.

FOOD CRUDE COOKED
GRAMS MEASUREMENT GRAMS MEASUREMENT
Bread of bar 100 8-10 fingers - -
Rice 75 Average cup of coffee 160 7 nosey spoonfuls
Lentils 75 Average cup of coffee 230 8 nosey spoonfuls
Chick-peas 75 Average cup of coffee 220 9-10 nosey spoonfuls
String beans 75 Average cup of coffee 180 8 nosey spoonfuls
Macaronis 75 1 cup of coffee 170 10-11 nosey spoonfuls
Spaghettis 75 - 250 -

Also, in the following table the power content and of carbohydrates of the rations before described is detailed.

FOOD CRUDE COOKED
Energy (kcal) Carbohydrates (g) Energy (kcal) Carbohydrates (g)
Rice 263 59.1 259 57.6
Lentils 215 26.2 178 21.8
Chick-peas  256 37.5 236 29.3
String beans 216 26.1 192 22.6
It grazes of wheat 251 50.7 237 48.3

Finally, it is possible to emphasize that to be based strictly on a system of rations, although he is very useful and it makes agile the work of the consumer and the professional of the feeding, it can little get to be exact. For it, we must consider what type of tables of food composition is used, since the composition of foods can vary significantly between the different geographic zones and in different seasons from the year; as well as the degree of baking of the food.

Sources:

  1. NUTTAB 2010 (Food Standards Australia New Zealand); The University of New South Wales; Professor Heather Greenfield and Co-workers AT the University of New South Wales; Tables of composition of Australian Aboriginal Foods (J Brand-Miller, KW James and WFP Maggiore).
  2. Ortega RM, Lopez A.M., Requejo A.M., PA. The composition of foods. Basic tool for the nutritional valuation. Madrid: Complutensian editorial; 2004.
  3. Room-Save J. Nutrition and dietetic clinic. Barcelona: Elsevier Masson; 2008. 

What nutrients take part in the growth of the hair and which are the foods more recommended to reduce their fall?

The increase of the fall of hair at the times of transition (summer-autumn and winter-spring) is very common, as much in men as in women. Factors as stress, the mood, hormonal cycles or the genetics, are very important in the regeneration of the hair; but also the feeding. Many are the nutrients that bear one close relation to the hair health.

  • Energy: a little ingestion of calories brings about a deficiency in the energy that needs the matrix the hair to be able to grow. For this reason, people who follow very strict diets, that contribute very few calories, usually have a very fine hair, fragile and of very slow growth, and even can suffer loss of hair generalized as of the first month.
  • Essential amino acids: they are those amino acids that our organism cannot synthesize through metabolic routes, and that therefore must be ingested through the diet. A deficit maintained in the ingestion of these usually brings about the formation of hair very fine, with a low pigmentation and of a low density, that is to say, very dispersed.
  • Vitamin B9 and Hierro: these two nutrients are basic in the production of new cells of the organism, therefore, they play an important role in the formation of cells in the root of the hair.
  • Vitamin C: this vitamin is essential for the collagen production, protein that contributes elasticity to the hair follicle; in the same way, a maintained deficit of this vitamin can cause a hyperkeratosis or rigidity in the root of the hair.
Rations - Eggs - Egg of hen

Rich foods in the nutrients before commented.

To part of these nutrients, other substances have been identified that consumed of sufficient form cannot cause an increased loss of hair. Among them it is possible to emphasize vitamins of group B that provide a greater force and brightness to the hair. In this sense, a food is especially rich in these vitamins: the beer leavening. If in addition it is decided on a leavening of beer enriched in Zinc, power still more the fortificador effect of this product.

 leavening-beer

The beer leavening tastes salty slightly, reason why she is perfect to be added to soups and creams of vegetables, and even as condiment.

Nevertheless, this is not everything, since nourishing factors as maintaining a correct hydration are not due to neglect, drinking as minimum 8 glasses of water to the day, eating vegetables and fruits that to water and nutrients will contribute to us, and ingesting moderate amounts of olive oil; as well as a sufficient consumption of blue fish, since thanks to their high Vitamin concentration D and essential fatty acids Omega, as much facilitates the formation by the root, as of the own hair.

Therefore, good ally to maintain correct state of hair is to follow always diet sufficient (to secure all the energy that our organism needs), balanced (not to suffer deficiencies of any nutrient) and varied (benefitting to us from all the properties that a full diet of color can contribute to us).

References:

  1. Love KT, Rashid RM, Mirmirani P. Does D to matter? The role of vitamin D in hair disorders and to hair follicle cycling. Dermatol Online J; 2010.  
  2. Camacho F, Garcia MJ. Fall of the hair in the woman. Toko-Gin Pract; 2002.
  3. Garcia-Navarrese X, Corella F, Roé and, Dalmau J, Puig LL. Vitamins, minerals and hair health. Professional pharmacy; 2006. 
  4. Goette DK, Odom RB. Baldness in crash dieters. JAMA; 1976. 
  5. Harrison S, Berfeld W. Diffuse to hair loss: its triggers and management. Cleve Clin J Med; 2009. 
  6. Jiménez JJ, Yunis AA. Vitamin D3 and chemotherapy-induced baldness. Nutrition; 1996. 
  7. Takahata K, TAda M, Yazawa K, Tamaki T. Protection from chemotherapy-induced baldness by docosahexanoic acid. Lipids; 1999. 
  8. Vidal E. The foods that will help you to restrain the fall of the hair. RTVE.es; 2012. 

What can eat a diagnosed person of Diverticulosis?

The diverticulosis is a process by which throughout the gastrodigestivo tract small cavities form or “bags”. These, mainly, form in the part of colon or heavy intestine.

The reasons by which these cavities take place are very diverse and they are not absolutely clear, although if certain factors have been identified, eg: the changes or difficulties that undergo the movements of the internal (intestinal motilidad), the aging of the internal, the increase of the pressure within the colon or a little fiber ingestion through the diet.

Once these cavities or “bags” form, they last in the time, that is to say, the intestine does not return to its original state and in these cavities they are possible to be accumulated faecal material. This accumulated material is susceptible to be fermented by the bacteria of the colon, giving rise thus to the inflammation of the diverticulosis, and causing an diverticulitis, which can derive in serious cases of intestinal perforation.

It is by this, that the prevention of the formation of diverticula sets out as basic; habiéndose identified as main protective factor carrying out a sufficient fiber feeding, with a minimum ingestion of 25 g of fiber to the day.

On the other hand, once the diverticulum has formed, is necessary to pay attention to certain factors:

- To reduce the pressure within the colon.

- To increase the intestinal transit.

- To avoid the accumulation of nondigestible material in the diverticulum.

For it, the majority of consulted studies proposes the increase of the fiber consumption, which increases the size of lees and accelerates the intestinal transit. With this reason, about would be due to ingest approximately 35 g of fiber to the day, being tried to avoid those especially filamentous or ligneous fibers (leek, cabbage, thistle) or those foods with seeds, as the tomato, or the whole maize.

However, he is interesting to include foods with significant quantities of insoluble fiber, which can be crushed and be consumed in the form of creams or purees, since of this form they are much more digestible.

Rations - Vegetables and vegetables - Fresh - Pumpkin Rations - Vegetables and vegetables - Fresh - Carrot
Rations - Vegetables and vegetables - Fresh - Marrow Rations - Vegetables and vegetables - Fresh - Eggplant
CIMG4455-1024x768 Rations - Vegetables and vegetables - Fresh - Chapiñones

 Rations of nonfilamentous vegetables

 Also, a reduction of the consumption of red meats and greasy products is recommended generally, including oils and butters. As also a correct hydration is affected the necessity of the habitual practice of physical exercise and, to improve of this form the intestinal transit.

References:

  1. Angós R. Diverticulosis and diverticulitis. Clinical University of Navarre; 2012.
  2. Regional Medicine library (TURN to ME). Health sciences descriptors. Virtual library of health; 2013. 
  3. Dugdale DC, A.D.A.M. Health Solutions. Low diet in fibers and residues. Medline Extra – U.S. National Library of Medicine & National Institutes of Health; 2012.
  4. Eglash To, Lane CH, Schneider DM. Clinical inquiries. Beneficial What is the most diet for patients with diverticulosis? J Farm Pract; 2006.
  5. Korzenik Jr CASE closed? Diverticulitis: epidemiology and to fiber. J Clin Gastroenterol; 2006. 
  6. Longstreth GF, A.D.A.M. Health Solutions. Discharge after diverticulitis and diverticulosis. Medline Extra – U.S. National Health Library of Medicine & National Institutes of Health; 2012. 
  7. Did Marcason W. What is the latest research regarding the avoidance of nuts, seeds, corn and popcorn in diverticular disease? J a.m. Diet Assoc; 2008. 
  8. Requejo A.M., Ortega RM. Nutriguía. Manual of clinical Nutrition in primary care. Madrid: Complutensian editorial; 2009.
  9. Tursi To, Brandimarte G, Elisei W, Picchio M, Forti G, Pianese G, ET to. Trial clinical Randomised: meslazine and/or probiotics maintaining remisison of symptomatic uncomplicated diverticular disease – to doubled-blind, randomised, placebo-controlled study. Aliment Pharmacol Ther; 2013. 
  10. Tursi To, Papagridoriadis S. Review article: the current and envolving treatment of colonic diverticular disease. Aliment Pharmacol Ther; 2009. 

Which are the most diuretic foods, and what exactly cause in nuetro organism?

The diuretic term makes reference to the relation between the content of Potassium and Sodium of foods. It is by this, that foods can to classify as products diuretic (those that has a greater amount of Potassium than of Sodium), against the nondiuretic ones. Also, the water content of foods favors the diuretic properties of a food.

On the other hand, it is possible to emphasize that there are certain foods that contain substances that can have diuretic properties, as they are the xanthic bases (caffein and teobromina), contained in foods as the coffee, the tea or the pure chocolate.

The diuretic foods, when containing great amounts of water and Potassium, bring about in our organism a greater activity in the kidneys, stimulating the urine production, and therefore, facilitating the elimination of liquids of the organism. In the same way, the Potassium is an important regulator of the omsótica pressure or amount of Sodium and present liquid within the cells of the organism.

Essentially, the diuretic foods are of vegetal origin. In the following table those foods with a greater amount of Potassium are included, against a low Sodium content, and that therefore can be considered as diuretics.

  Food  Ration (g) Potassium content (mg) It contended in Sodium (mg)
Farinaceous Pinto bean 75 1102.5 2.25
  Soybean 75 1350 4.5
   White bean 75 967.5 3
  Potato 250 950 5
  Lentil 75 630 3.75
  Yucca 250 675 2
 Vegetables and vegetables Pea in case 200 800 2
  Pumpkin 200 764 2
  Tamarillo 200 560 2
  Fresh pea 200 528 2
  Green asparagus 200 640 4
  Artichoke 200 1040 10
  Spinach 200 1246 46
  Green bean 200 442 4
  Dry tomato 30 951 22
  White celery 200 880 42
 Fruits and fruits droughts Banana 150 519 0
  Nectarine 150 363 0
  Cherries 150 345 0
  Chestnut 50 229.5 0.5
  Apricot 150 502.5 3
  Almonds 30 222 0.9
  Pistachios 30 285 2.1
  Peach 150 361.5 3
  Yellow kiwi 150 459 4.5
  Orejones 30 453 11.1

References:

  1. Regional Medicine library (TURN to ME). Health sciences descriptors. Virutal library of health, 2013.
  2. NUTTAB 2010 (Food Standards Australia New Zealand); The University of New South Wales; Professor Heather Greenfield and Co-workers AT the University of New South Wales; Tables of composition of Australian Aboriginal Foods (J Brand-Miller, KW James and WFP Maggiore).
  3. Requejo A.M., Ortega RM. Nutriguía. Manual of clinical nutrition in primary care. Madrid: Complutensian editorial; 2009.

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.

 

What fruits are less recommendable to eat at night?
Dinner is normally the last food of the day and after this one usually we relax, reason why our physical activity after dinner is very low. For this reason, we must consider the amount of sugar that contains the fruit that we are going to eat.
He is recommendable to choose fruits with a low content in fructose (own sugar of the fruit); reason why he is preferable to choose fruits of the group of the citruses, since they have as characteristic having a smaller glycemic index (term, next published in “Dictionary of the nutrition”, future section of Seathaibistrosr). Examples of citric fruits are the orange, the mandarin, the strawberries, pineapple or the kiwi. Also, if we consumed the fruits with the skin, that is to say, without peeling them, we ingested a greater amount of fiber, and the fructose is absorbed of slower form.
On the other hand, at night he is advisable to reduce the consumption of fruits with a major contained in sugar, as the grapes, figs, the banana or the exotic fruits, as the handle.
Finally, to comment that those people who undergo of gastroesofágico ebb tide or heartburn are preferable that does not abuse the citruses at night, since to the being acid foods they can produce or aggravate this annoyance.

What is the index of corporal mass (IMC)? What means?

The index of corporal mass is a value associated to your weight (in kg) and height (in cm), that calculates of the following way:

ecn-imc

The index of corporal mass indicates, statistically, what is the morphology of a person. The interpretation of the IMC depends on the age of the person, grouping them in the categories general (of 18 to 60 years) and geriatrical (more than 60 years). A representative index for very sport minors of 18 years or people is not considered.

In the general category (of 18 to 60 years), the following values are accepted:

Value Description
<16 Severe undernourishment
16.1 – 16.9 Moderate undernourishment
17 – 18.9 Low weight
19 – 24.9 Normal weight
25 – 29.9 Overweight
30 – 34.9 Obesity type I
35 – 39.9 Obesity type II
>40 Obesity type III

You can automatically calculate your index of corporal mass in the section of Recommended Daily Ingestion.