food combinations
amino acids must be present in proteins in combination crucial because the body can use them. Many foods of animal origin - such as meat, eggs, cheese, milk and fish - they contain the right proportion. Many of these foods also contain a large amount of fatty tissue and are considered the best vegetable proteins.
Legumes (beans, peas, lentils) oats in wheat and to a lesser extent, vegetables contain protein and starch with small amounts of fat, but must be combined with other substances in order to ensure the right mix of amino acids. A valid combination will be composed of vegetable protein with a small amount of animal protein: for example, vegetables and cheese, or rice or fish and vegetables, or cereals and yogurt.
strict vegetarians must pay special attention to include in their diet combinations of legumes and cereals as a source of protein, because it does not take any kind of animal products. However, those who take large amounts of plant foods in general will ensure a sufficient amount of protein.
A healthy diet should also contain a small amount of fat, because they become part of the cell structure. Some of them, like certain amino acids, can not be synthesized in the body, but must be ready-made foods. Fats are a kind of insulating pad placed under the skin or around vital organs like the kidneys. Also for the intestinal absorption of fat soluble vitamins A, D, E and K and make the food more enjoyable. However, fats should be taken only in small amounts, since they are the most energy-rich foods, as they provide twice the energy, the same contribution, compared to both carbohydrates and protein. Excess dietary fat is transformed directly into an accumulation in tissues.
edible fats consist of fatty acids, ie substances containing hydrogen and oxygen atoms anchored to chains of carbon atoms. The fatty acids in which all possible chemical bonds are employed are known as saturated fatty acids (or hydrogenated). The mono-unsaturated fatty acids have not used a bond in the molecule, while polyunsaturated were different. Animal fats are mostly saturated and, in general, appear solid at room temperature. The vegetable fats are mostly unsaturated are usually liquid at room temperature and, like all of this fat type, are known as oil.
It seems that the more saturated fatty acids contribute to the formation of excess cholesterol than polyunsaturates. Cholesterol is a modest amount, however, do need to ensure the functionality of the brain and nervous system and hormone production. If this is not taken with food from outside, is still manufactured by the body. The excess cholesterol can promote the formation of gallstones and deposited on the inside of the arteries, impeding blood circulation and reaching cause, if you locate in the coronary arteries (which bring blood to the heart) or in other vessels of strategic importance , heart attacks and strokes. To avoid these risks, you should limit intake of small amounts of fat and should ensure that few assumptions are mainly unsaturated fat. In a diet low in fat, the occasional consumption of cakes, fried or butter is not a danger.
meat, dairy products (especially cream and cheese), eggs, margarine and soft solids should be eaten in smaller quantities: in fact, all these foods are rich in saturated fats. Olive oil and certain types of fish oils are mono-unsaturated. Acids are some fish oils, such as those derived from herring, mackerel, trout and salmon, as well as those of sunflower and sesame seeds. It is now believed that the consumption of fish considered fat, peas and beans is helpful to clean out the arteries by cholesterol deposits.
Whenever I have the opportunity to buy oil on the label is here given the name "cold pressed", "virgin" or "virgin": the oils are treated with heat or chemicals that can convert fatty acids into saturated. Do not consume oils that have never smell or taste rancid.
The extra virgin olive oil is excellent as a salad dressing. The traditional Mediterranean cuisine, which makes extensive use, is considered one of the healthiest in the world. The corn oil is less flavorful, but it is a good alternative. The walnut and sesame oils are more expensive, but they taste nicer.
Olive oil is also suitable for light-fried, as well as other cold-pressed oils, or virgin vegetable, with the exception of coconut oil or palm oil. For high-temperature frying, use sunflower oil or corn.
Today we use soft margarine is spread on bread for sauces and pies. Although these margarines are composed largely of unsaturated oils, were prepared by heat or by chemical processes that alter the structure of unsaturated fat molecules or leave chemical residues in margarine. There is no way to check whether the food has been prepared using a good oil quality. Both margarine and other spreadable products low in fat are usually preservatives and other chemicals. It 's more then recommended the use of a natural food such as butter. In sweet butter tastes better, in a well balanced diet, cakes and cookies are not harmful, although they are high in saturated fat. The advantage of the butter is that it is a natural food, not processed and low in additives. Those who have to completely avoid butter, for example, heart problems, they can use olive oil or light margarine high in polyunsaturated and should refrain from eating cakes and biscuits.
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