File of the category: Daily recommendations

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 to eat when the menstruation is irregular?

According to several of the consulted studies, the irregular menstruation is characterized mainly by an excessive and prolonged menstrual bleeding, associated to periods of irregularity. Also, in some cases previous annoyances to the menstruation can be presenar, which is known as pre-menstrual Syndrome.

In the case of excessive bleeding, with this significant loss of blood a great amount of Iron is also lost. It is by this, that the needs of this mineral of the women in fertile age is major that in the men, concretely of 18 mgs to the day. For this reason, special attention to those foods with high Iron contents is due to render, to be able to reconstitute the losses before commented. For example, by means of a regular consumption of red meat (minimum twice for week) and prioritizing foods as the clams and vegetables.

CIMG4382-1024x768 Rations - Meats and derivatives - red Meats - Thin of calf
Rations - Fished and seafood - Seafood - fresh Clams CIMG4474-1024x768

Rich Iron foods.

On the other hand, there are certain nutritional supplements that it seems to be can improve this irregularity, as is the case of the evening primrose oil (Oenothera). Although a scientific evidence is not had of which this substance helps to regularize the periods, the studies are some that suggest this effect. For it, he is recommendable to take between 1 and 10 g to the day of this oil, which normally is commercialized in the form of pearls that are advised that they are consumed in different takings distributed throughout the day.

References:

  1. Dickerson LM, Mazyck PJ, Hunter MH. Pre-menstrual Syndrome. American Family Physician; 2003.
  2. Johnson Mr. Premenstrual syndrome therapy. Clin Obstet Gynecol; 1998.
  3. Kleijnen J. oil Evening primrose. BMJ; 1994.
  4. Labruzzo GOES, Chasuk R, Kendall S. Which complementary therapies dog help patients with PMS. J Fam Pract; 2009.
  5. O'Connell BJ. The pediatrician and sexually activates adolescent: Treatment of Menstrual Common Disorders. Pediatr Clin North a.m.; 1997.
  6. Requejo A.M., Ortega RM. Nutriguía. Manual of clinical nutrition in primary care. Madrid: Complutensian editorial; 2009.
  7. Sacks D. menstrual Common concerns of adolescents. Pediatr Child Health; 1998.
  8. Whelan A.M., Jurgens METRIC TON, Naylor H. Herbs, vitamins and minerals in the treatment of pre-menstrual syndrome: to systematic review. Dog J Clin Pharmacol; 2009.
  9. Wyatt km, Dimmock PW, Jones PW, O'Brien p.m. Efficacy of vitamin pre-menstrual B-6 in the treatment of syndromes: systematic review. BMJ; 1999.

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). For smaller ages of 18 years it is not a representative index.

In the geriatrical category (more than 60 years), the following values are accepted:

Value Description
<16 Severe undernourishment
16.1 – 18.4 Moderate undernourishment
18.5 – 22 Low weight
22.1 – 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.