We are accustomed to think of the allowances in terms of flavor, or in terms of which easy or complicated it can be their preparation; but it is good also habituates to think of terms of all energy it is able to provide to the organism each food, energy that is measured in calories. The different energy value much of a food to other (and, consequently, different proportionally their value in calories), according to the quantity of energy substances that each one contains. The fats provide the adult I number of calories with relationship to their weight, nine calories for gram; the carbohydrates, as the sugar, the starch and starch, almost contribute the half that the fats: four calories for gram, and this it is also the caloric value of the proteins. And the alcohol, seven calories for gram, the water, the fiber, the vitamins the minerals and other components of the allowances, as the flavorings the colorings and the conservatives, don’t have any caloric value.

When one says that a food has a lot of caloric density, it means that it provides many calories in relation to its weight, the butter the alcohol and the chocolate have a lot of caloric density; on the other hand, the carrots and the lettuce that contain a lot of water, have little caloric density.

THE CALORIES AND THE CORPORAL WEIGHT.

So that the corporal weight is constant, every day it is necessary to balance the ingestion and the consumption of energy. If a person consumes but energy that those that you consumes or you spends her organism Iou accumulated in form of fat the remainder, for each 3500 non-volatile calories (that is to say, not used by the organism) she accumulates around 0.5 kg. of fat. On the other hand, if the person consumes or you spends but energy that the one that ingests her organisms used the energy ones that the cells are formed and Iou lost weight. The quantity of calories that you/they are needed to maintain constant the weight depends on the age, the stature, the train of life the constitution and the hereditary factors.

The feeding consists on providing to the body the nutrients that he/she not needs alone to be in shape but, above all, to live. The three main classes of nutrients are the proteins, the fats and the carbohydrates, all which give energy to the body and they allow him to grow and to subsist; it is necessary to eat them to newspaper and in considerable quantity to maintain a good health.

But it is necessary to choose them with very good trial, that which is not always easy, since many traditional ideas has been as amended or even radically changed the science in agreement it has advanced in their knowledge near as the organism it uses them.

For example, until recently it was considered that the meat was an excellent source of proteins and that, for a good feeding, he/she was necessary to eat a lot of head meat. To a certain extent you didn’t lack reason, since the proteins are indispensable and the head meat contains them of the best quality and in abundance; but, on the other hand, it is difficult to eat it in great quantity without ingesting a lot of animal fat that is harmful at the same time.

Also, the specialists in nutrition have found that he/she doesn’t have case to give to the organism but of the proteins that he/she needs; and as the proteins of certain gramineous ones and vegetables are not of "second class", as sometimes he/she usually says, but of first quality when they combine in the appropriate form, it is that it is a lot but healthy to eat a, it mixes balanced of animal proteins and vegetables that to eat in preponderant quantity those of animal origin.

THE PROTEINS

The human body this fact of proteins, and the components of the cells that impede that these they disintegrate and that they allow them to carry out their functions, they consist basically of proteins. For a simple explanation, it could be said that each protein type this formed by a series it specifies of "you block", these they are denominated amino acids. The human body needs about 22 amino acids to form all the proteins that it is composed; in its cells you "they manufacture" 14 types of amino acids, but the remaining, called essential amino acids, he/she has to obtain them of the food. Great part of the chemical activity of the organism consists on undoing the series of "you block" you present in the allowances and to reorder them to form other series, that is to say, other proteins.

THE CARBOHYDRATES

The carbohydrates are the nutrients but minimized, but they provide energy to the organism, they help him to regulate the disintegration of the proteins and they protect it of the toxins.

The glucose, for example, is the main one "fuel" of the human body in whose cells can also use other fuels, among them fatty, the glucose is one of the carbohydrates called monosaccharides, that is to say, substances of sweet flavor, made up of a single molecule.

The polysaccharides, of those which the but important it is the starch, complex carbohydrates usually denominate and they consist of many molecules of monosaccharides, the organism decomposes them in two or but simple carbohydrates. They are in the fruits, vegetables and gramineous and they are very nutritious, because, besides the monosaccharides, they are composed of vitamins, minerals, proteins and fiber. The polysaccharides are relatively slow of digesting for that reason they remove the sensation of hunger.

THE FATS

The fats are indispensable part of the feeding, but not all are healthy if they are ingested in excessive quantity.

All the edible fats are composed of fatty acids: you release molecules of carbon, I hydrogenate and I oxygenate; they allow to obtain but of double energy that the carbohydrates, and they contain vitamins A, D, AND and K. The organism needs the fats to grow and restores, and it also stores them in the fabrics to stay to a constant temperature and to be protected of the bleakness and of the bruises.

In nutrition, the main characteristic of the fats is its degree of saturation that refers to its molecular structure. The established fats don’t propitiate so much accumulation of cholesterol in the blood like the saturated ones, as the excess of cholesterol in the blood can cause heart dysfunctions, him but advisable it is to eat few saturated fats. In general it is recommended that the ingestion of fat decreases to 30 percent or less than the total of ingested calories, and that the saturated fats don’t exceed of 10 percent of this total.

All the edible fats are a mixture of saturated and established fatty acids, but as a rule those of animal origin are but saturated that those of vegetable origin; the exceptions are the meats of birds and the fish whose fats spread to be established, and the coconut oil that being of vegetable origin even contains abundant saturated fatty acids.

These limits don’t make but showing how far east to of the type to good feeding. As a rule, in the practice it is observed that we spread to eat too many fat, sodium, cholesterol and sugar and that on the other hand we eat few vegetables. In room to drinks, we prefer the sodas to the juices of fruits or the milk and regarding the source of proteins, we spread to eat not very fish. To the children they are allowed to buy all kinds of goodies and allowances scrap, instead of teaching them to prefer a fruit or some milky one or some really nutritious sandwich. It is evident that many times we eat non couple to feed but to even mitigate the hunger with adverse monetary consequences since the allowances scrap are not precisely cheap. What is denominated healthy feeding is the result of all the discoveries and advances that it has been achieved starting from the second world war as regards nutrition; their purpose is it foments the growth, the health, the well-being, the physical attitude and the vitality and to reduce to the minimum the risk of contracting some illness related with the deficiencies and the excesses feeding.

So that a healthy adult obtains all the nutrients and the energy that he needs coma every day the due portions of each group of allowances.

VARIETY

As much as adult is the variety of allowances, minor it will be the watering of making sick for lack or for excess of a nutrient; also, the variety makes that eating is pleasant, it drives away the tedium of "always the same thing" and it prevents to be neglected as for feeding.

BALANCE.

To maintain the good corporal weight it is very important to balance the ingestion of allowances in proportion to the energy of the organism he/she takes place. Also debit side of existing a balance that is to say among the energy nutrients that are ingested, the fats, the carbohydrates and the proteins; the best thing is to eat few fats, mainly if they are saturated, and on the other hand to eat many carbohydrates complex and a lot of vegetable fiber

MODERATION.

It is not always certain that if a little it is good, a lot it is better; in fact the moderation in eating debit side to be an I inhabit. The specialists have pointed out that most of people would make them reduce the ingestion of calories, fatty, cholesterol sugar and salt. On the other hand, it has been demonstrated that any advantage doesn’t exist in eating but proteins that the necessary ones: neither they were developed muscles in and of itself but big neither it improved the athletic acting of a person. And that the excess of proteins doesn’t seem to have harmful goods, the excess of certain minerals and vitamins if it can end up being harmful for the organism.

THE FIBER.

Before it was said that it was "pure trash", but the certain thing is that the vegetable fiber is necessary to achieve the alimentary balance. He/she benefits to the digestive system, he/she helps to prevent the constipation and it reduces the risk of suffering hemorrhoids; also, the fiber helps perhaps to prevent certain cancers and other illnesses of the digestive system.

The fiber is part of the allowances of vegetable origin that the man’s stomach cannot digest, and whose digestion is carried out alone partially in the intestine. Several fiber types exist, and to take advantage of them all it is necessary to eat very diverse allowances; in general, almost the whole fiber that we eat takes place of the whole cereals, the fruits and the vegetables (mainly, the skin of these). Many specialists advise to eat every day from 25 to 35 grams of fiber. Depending on the person’s constitution: the best form of getting it consists on eating several times up-to-date allowances that you/they contain it in abundance. The complements of alone fiber don’t report any advantage and it is preferable to avoid them, unless the one prescribes the it has expired. All the experts agree in that most of people need to eat less fatty, less sodium and less sugar.

LESS SUGAR.

It is very common eating sugar in excess; in their biggest part, it is the sucrose, that is to say, of the sugar that fills the sugar ones in all the homes and whose ingestion is easy to measure. But a good quantity of sweeteners is also ingested "hidden" in very diverse allowances; the makers of groceries don’t lose of view that almost everybody likes sweet flavors, and for that reason the procedural allowances spread to contain a lot of sugar, not alone it is the products but obvious, such as the marmalades, cookies, pastries, ice creams, syrups, sodas and cereals, but also of the fruits and vegetables in preserve and of the soups, sauces and canned juices.

To be healthy he/she doesn’t need to eat up sugar, because the glucose that the organism requires the he/she obtains of many other carbohydrates. Also, most of the groceries facts with the help of sugar have many calories but, if to case, very few vitamins and minerals while the rich natural allowances in sugar usually contain other nutrients. For I finish, it is necessary to remember that the candies, chocolates and chewy impregnate the mouth during a lot of time and they cause cavity.

LESS SODIUM.

It is considered that the indigestion of sodium should be restricted of a margin from 1100 to 3300 daily mg, even that the organisms don’t need but of 200 up-to-date mg; nevertheless, many people ingest up to 7000 mg, that which doesn’t report them any benefit and, on the other hand, it exposes them to the risks of the hypertension, him but sensible it is that all world could reduce the ingestion of sodium.

It is not the same thing the salt that the sodium; the table salt is table salt and, for that reason, it is composed of 40% of sodium. This is part of many natural allowances and it is added to many groceries and processed drinks; some medications are very communes, as certain analgesic, antacid and laxatives, contains it in great quantity around a third of sodium that each person ingests you/he/she comes from the salt that one adds to the allowances in the kitchen and in the table; up to 50% you/he/she comes from the procedural allowances, and the rest, of the natural allowances. The form but simple of reducing the ingestion of sodium it consists on to put less salt the food and eating less procedural allowances.

As in likes there is not anything written, what is salted for a person is insipid for other, but in the bottom it is a habit question and, for fortune, mainly if when being cooked they use aromatic grasses, he/she takes very little time to be habituated to eat less salt.

LESS FATTY.

They are many the cardiologists and cancerologists that advise that the calories provided by the fats don’t exceed of 30% of the total that one obtains in the allowances. For example, if a person ingests 2500 daily calories, the good thing is that she eats about 83 gr. of fatty, or the equivalent one to seven spoonfuls of butter; if it ingests 2000 daily calories; he/she should not eat but of 67 gr. of fat, and if alone it ingests 1500 calories, their ingestion of fat should decrease there is about 55 gr. of butter.

To achieve it it is not needed to stop to eat certain allowances that, by the way, they can in fact be those but appetizing, but eating them with less frequency and with less quantity.

But when reducing the ingestion of fatty, it will increase the quantity of calories that is obtained of the complex carbohydrates, proportionally as the contents in groceries of integral flours and in the cereals, vegetables or fruits that contribute besides energy diverse nutritious and vegetable fiber.

The obesity suffers to an I number considerable of people, and many others recognize something to be but that robust, the above-mentioned you refers to men and women but, in spite of all the imaginable diets and to all that is said against the obesity, this it doesn’t seem to give.

The combination of the allowances is Simple and Easy of understanding. He/she refers to that certain allowances are better not to eat them next to other allowances in the same food. Certain combinations of allowances can be digested with bigger easiness and effectiveness that others.

The principles of the correct combination of the allowances are based on the nutritional necessities of the human beings and the limitations of our digestive systems.

The reason of combining the allowances is because the allowances of different characteristics require different enzymes of the body and conditions of the stomach for its digestion. The allowances that the body doesn’t digest become toxic substances, increasing the toxicity of the blood and fabrics.

Even before changing your diet totally to the Alternative Diet, applying in your foods the correct combination of allowances will suppose a great improvement of your health and remission of the digestive problems.

¿THAT THE SCIENTISTS SAY?

N. Phillip Norman, M.D., Enclosed Professor of Stomatology and Professor in Gastroenterology of the Hospital and Ability Policlinic of Medicine of New York, says on the combination of the allowances..: "Pavlov has demonstrated in a conclusive way that each class d and food causes a specific gastric and intestinal secretion. Because the presence of three concentrated allowances demands antagonistic chemical processes at the same time, it is impossible for the digestive glands to work physical and chemically like they since they are subject to some defined physiologic laws "

Hannah Allen in their book, "The Principles of Digestive Physiology which Decree Correct Food Combining", he/she says that: "It is not what we eat, but what we digest and we assimilate what produces health and it forces. The conditions that perturb and they damage the digestion they cause the decomposition of the food and the poisoning of the body instead of providing him nutritious elements. The incorrect combinations of allowances are the main causes that interfere with the normal digestive processes."

The Dr. Herbert M. Shelton in their celebrated book, "Food Combining Made Easy", he/she says that: "When the digestive functions are slowed or sometimes suspended by the incorrect combination of allowances, the appropriate conversion of allowances in nutritious vital for the body (amino acids, sugars, vitamins and minerals) he/she doesn’t take place. Under these circumstances, our systems are unable to absorb and to assimilate the allowances that we eat appropriately. The particles of the allowances without digesting or partially digested they can produce toxins. These toxins produce a great effort in the cells and fabrics of our bodies and our elimination organs. They are the causing of headaches, gases, stomach acidity, intestinal and sanguine deficiencies, oxygen lack and, finally, damaged organs. If the non natural conditions of the inadequate combinations of allowances continue during a long period of time, they can cause more serious illnesses."

The Dr.Herbert M. Shelton. in their book "Food Combining Made Easy" he/she says that: "To apply the appropriate combinations of allowances, which the nature indicates us that we make, they cause a minimum effort to the digestive organs, and these organs don’t finish being drained prematurely. The allowances are assimilated then easy and appropriately and the quickly eliminated waste. Therefore, we spend less energy in decomposing them, and we absorb more nutritious to have more energy in our lives!
This produces a purer bloodstream and a strong, vital body, and he/she helps to maintain a wonderful health. We should understand the value and the purpose of the allowances that we put in our stomachs and what combinations and proportions should consume."

BENEFITS OF COMBINING THE ALLOWANCES

An immediate improvement of your health.
Rest and invigoration of your digestive organs. Remission of the digestive
problems.
Better Nutrition.
Better digestion of the allowances.
Less fermentation of the eaten allowances.
Less rot of the eaten allowances.
Less gases.
More nervous energy.

NORMS OF THE COMBINATION OF THE ALLOWANCES

He/she eats the alone fruits and without any other food: The fruits provide us a great abundance of nutritious in an easily assimilable form. The carbohydrates of the fruits are in the shape of sugars simples(monosaccharides), their proteins in the form of amino acids and their fatty acids are easy to digest. These nutrients are clever for their absorption, requiring a minimum energy expense for their digestion, passing quickly to the thin intestine. However, if the fruits are foods with other allowances, they will remain in the stomach until the other allowances are digested and the sugars of the fruits will ferment and they will poison to your body.

Don’t eat starches with proteins in oneself food: The digestion of the starch begins in the mouth with the action of the enzyme ptyalin which transforms the starch during the trial into sugar of mastication and in salivation. The enzyme ptyalin requires a half alkaline one to be able to act on the starch. The proteins require a half sour one in the stomach for their digestion. When they are foods, the body segregates hydrochloric acid and the enzyme pepsin so that it begins the initial phases of the digestion of the proteins in the stomach. When they eat up starches and proteins at the same time, both they interfere with mutually in their digestion. It is not possible for the stomach to be at the same time acid and alkaline, for that that if they are eaten proteins and starches at the same time, the sour means segregated by the stomach to digest the proteins will neutralize the saliva and it will destroy to the enzyme ptyalin, for what the digestion of the starch will be perturbed and even suspended. The result is not fermentation of the starch and the presence of starch digested in the stomach it interferes with the digestion of the protein in the stomach. The physiologists have demonstrated that the not digested starch absorbs pepsin and it perturbs the digestion of the proteins.

He/she eats a single concentrated food in oneself food: The concentrated allowances are, for example, those that have a high protein percentage in their composition. Each protein class requires different time in its digestion and different modifications of the gastric secretions. When you eat several concentrated allowances at the same time, the digestion is more difficult and longer, the result is that the allowances are more time in the stomach being able to ferment or to rot.

ROT AND FERMENTATION
THE FERMENTATION: It is the decomposition (en comparison to the digestion) of the sugar and starch, and their conversion for the microorganisms in very toxic substances: dioxide of carbon, alcohol and acetic acid.

THE ROT: It is the decomposition of the protein for the microorganisms, producing toxic and smelly substances.

Soon we will have in this section a variety of diets for most of the pathologies, as well as a general diet that will allow you to live better, but I heal and but happy.

In the healthy organism, the consumption and the elimination of water they are balanced this it remains where it should be and almost everything happens it in automatic form. The hunger and the thirst regulates the ingestion of waters and minerals, and the kidneys regulate its elimination. The complex physiochemical mechanisms that sustain the life make possible that the water and the minerals dissolved in this they are in fact retained where the body needs them: for example, most of the sodium remains outside of the cells, most of the potassium, inside them

THE FEEDING AND THE WATER.

The water is not ingested alone when drinking but also when eating, because almost all the allowances contain it in abundance: the fruits and vegetables contain 80% of water; the rice and the boiled pastas, 70%, and the bread around 35%. Therefore, he/she doesn’t generally need to drink but of 6 to 8 glasses of water per day (that is to say, around about two liters).

It is strange that the organism suffers for lack of water. The athletes and who make vigorous exercises they lose sodium, potassium and chlorine, besides water but in general the normal feeding allows to restore them; also, the kidneys have capacity to regulate the levels of waters, sodium and potassium in the urine when the ingestion of this elements suffers alterations or when one sweats intensely. He/she doesn’t need to take pills of salt, neither drinks, powders or special allowances for sportsmen; in fact, even when this products are sweet and they turn off the thirst, they spread to belong to the person he/she drinks less water that which is but harmful that beneficial. If a person drinks too much water, she doesn’t have because to be disturbed: the kidneys took charge of eliminating the excess; also, the water doesn’t put on weight in fact since it doesn’t contain calories. On the other hand, the sodas, the alcoholic drinks, the lemonades, the juices and those malted are very rich in calories.

Sometimes the diets alter the balance of the corporal liquids; the drastic diets to lose weight, for example deceive when making that the body loses water, but alone for short time. The alcoholic drinks, the coffee, the you and some sodas made with the help of line produce certain diuretic effect that, in extreme cases, it can cause dehydration when affecting to the system cardio circulatory and to hinder the elimination of the excessive corporal heat, the serious dehydration happens when the body loses but of 2% of its weight; he/she makes him to increase the corporal temperature and the heart frequency and it causes fatigue, apathy and wrong physical acting.

SPECIAL CASES.

Although the body usually balances its content of water, in certain cases it is necessary to help him increasing the ingestion of liquids deliberately; if one has high fever it is necessary to drink them in abundance, and if you travels to some very hot region or if the climate becomes warm and dry, the body needed time to adapt and quarry a lot of water when perspiring; under these conditions, during one week he/she will be necessary to drink it in great quantity.

For I finish, there is a good advice here for those who accustom to make vigorous exercises. It is convenient to be weighed (of preference without clothes) before and after making them. If he/she gets lost but of 2% of the corporal weight, it will be necessary to drink but he/she dilutes before making the exercises and during their course to compensate the lost one caused by the evaporation and the perspiration. He/she will suit to have to the hand it also dilutes cold and to drink it regularly although he/she doesn’t sit down thirst; with the time, this will memorize in the such way that he/she will become something that one makes without thinking.

The obsession for a thin and slender body, fed by the constant advertising bombing of “miraculous diets” that promise to eradicate the kilos of more, it takes to many people to make errors in their feeding that you/they can have serious consequences to long or medium term. The experts alert that before beginning any regime it is fundamental to consult the opinion of a doctor to determine if overweight is suffered and, in that case, to establish their causes and possible solutions.

Errors communes and recommendations

The high concern for the overweight is not vain. At least in the Community of Madrid a study reflects that makes diet induced by the corporal image between 5% and 10% of the boys of 15 and 16 years. Other studies also indicate that in Spain the young population’s 6%, more than 300.000 people, he/she suffers some dysfunction type in the nutritious diet.

In June of 2001 a congress of 120 Spanish experts in Seville, develop that to make a rigorous diet rises eighteen times the anorexic risk, a dysfunction that prevents to the affected one to eat for the fear to put on weight, and bulimia, episodes in those that the patient ingests big quantities of food that later she vomits.

If the overweight is incidental, before rushing to a diet it suits to identify the nutritious rules and to know we make a mistake with the diets to put in what I remedy on time.

These are the most frequent errors in the diets:

To eat to untimely moments and to ingest allowances that you/they don’t satiate: A person that picks should not make diet because instead of obtaining results you/he/she can increase this practice. It should, on the other hand, to study the circumstances in those that he/she makes it and to try to eliminate it.

To be jumped legally binding foods: This is another common practice. Many people believe that to suppress the breakfast can help them to lose weight. Nothing else far from the reality.
“To have breakfast help to attenuate the hunger and to control the ingestion of allowances better along the day”, the author of a study points out made by the Center of Human Nutrition of the University of Colorado in Denver, United States.

To make a diet lowers pressure: In numerous occasions the own environment, under the mantel of the image, forces us to show us with some kilos of less. However, this pressure doesn’t should, in any moment, to force to make something without it is really wanted. The most important thing is to become aware psychologically.
The nutritionists recommend to abstain from making diet to those people that are low of moral, or that ahead of time they consider that they won’t be able to accept the new nutritious routine as it owes himself.

The experts in feeding contribute the following advice to guarantee the effectiveness of a diet:

To favour the satiety: It is to ingest allowances that you/they satiate for not being hungry until the following food.
Not to amuse while he/she eats up, and if he/she eats up too much, to determine if it obeys it causes of anxiety and depression, in the event of that which suits to consult to a specialist. “If we eat when seeing the tele it is much easier that the food it doesn’t satiate us. The whole body has to find out that you are eating”, the expert indicates.
To achieve a feeding balanced in the one that high dose of alcohol is not included, the vegetables and fruits are increased and exercises are added, they explain this way to it the endocrine ones.
The current society favours the practice of erroneous behaviours in the feeding. This would change if, like the medical Cabrerizo explains, he/she was explained to the children from very early age the importance of eating well. “To the small ones it is necessary to explain to them what you/they are the proteins or the calories. They are basic concepts”, the Boss of the Unit assures of Dietary of the Clinical Hospital.

When it interests to begin a diet

Making modifications in the nutritious habits, the Breton doctor insists, “she can bring harmful goods.” The general tonic at the present time consists on going to those denominated “miraculous diets”, standardized formulas whose motto-always false -, it is the minimum effort and the maximum result. “It is necessary to leave” – the medical Lucio explains to Cabrerizo – Boss of the Unit of Dietary of the Clinical Hospital of Madrid, of the fact that the nutritional treatment makes a pact it a specialist when the diagnosis has been made.”

When does it suit, then, to make a diet?

So much the doctor Cabrerizo as the Breton doctor explains that you can determine if a person is obese taking like reference the index of corporal mass. This is obtained dividing the weight in kilos among the stature in meters multiplied to the square. This way, for example, a woman whose weight is of 63 kilos and its stature is of a meter with 69 centimetres, he/she has an index of corporal mass of 22,01 kg/m2 (kilograms for square meter), what locates it in the section of normal weight.
It is considered that a patient that is between 18,5 kg/m2 and 25 kg/m2 doesn’t suffer overweight. Starting from that figure it is already spoken of obesity in different grades.
More than to make diet, the experts recommend to analyze with indifference which they can be the reasons that bear to the obesity. In many cases medical causes can exist as thyroid problems, diabetes and high cholesterol. “But if it is not consulted to a specialist and it is opted to follow the diets that are recommended in the magazines ignoring the background problem big risks they are run”, Breton Irene affirms.
When it is discarded that the overweight has as origin some illness, the advisable thing is to lose between 5% and 10% of the total weight in one period from three to six months. That is the theory, but the practice is usually different.
For reasons always aesthetic, for the social pressure and the continuous message that it is necessary to stay practically in the bones to be considered attractive, the women are those that more they undergo the havocs of a bad feeding.
The extended idea is that it can get lost quick weight and sometimes without too much effort. But the nutritionists indicate the opposite. “People want miraculous diets that you/they help him to lose weight soon. Great part of that weight that gets lost quickly is water and what generates in the body is mechanisms to return to the initial weight”, the Breton doctor indicates.
It is what is known, according to the doctor Cabrerizo, as the “effect I-me”; to lower and to constantly ascend of weight for the successive errors in the diet that you/they have a to the long one “worse incidence” about the health.
The diets that are published in the magazines are not adapted to each organism and therefore it cannot throw hand of them as if of a dress it was. If the desire to get off weight obeys an aesthetic question, the first thing, according to the doctor, is to identify what is becoming bad.
It suits not to pick among foods, neither to eat sweet, Pastries or sodas. “It is necessary to foment the consumption of fruits and fish. To diminish consumption of fatty meats and to not tell to the snacks and prepared. They can be ingested milky skimmed. There is not why to give up them if there is not overweight”, the doctor sustains Cabrerizo.

Bad of the XXI century

In the XXI century the obesity will become the most serious illness in the planet. In fact, 1.200 million people in the world suffer overweight, according to the data of the World Organization of the Health. In Spain the reflective statistic that the population’s 13% is obese. And to more than 60% he has more than enough some kilos. To what are they so chilling figures?
The answer, according to the experts, seems to be in the fact that in most of the cases we don’t feed correctly and, on the other hand, we go to practices that, in general, they harm the health.
More than of “diets” the endocrine ones prefer to speak of feeding. This concept refers to the intake of allowances. The diet, on the other hand, supposes a modification in the habitual nutritious regime to get a purpose, as the doctor explains to Breton Irene, enclosed doctor of the unit of nutrition of the hospital Gregorio Marañón of Madrid.

Despite three daily servings of fruit recommended by dieticians, nutritionists, this was one of the food consume most difficult in both children and adults. The interest has meant that their intake of food industry to design a single milk drink with fruit juice, supplemented with vitamins added and a long list of additives.

The publicity suggests that this drink is considered as a "complete food". It ensures that combines the benefits of milk, referring to proteins and calcium, and vitamins of the fruit. This statement may encourage the consumer to see these products as substitutes for breakfast in case of lack of appetite, hurry or for children who do not like milk or fruit. The reality is that these drinks do not replace, from a nutritional standpoint, traditional breakfast, and composed of a glass of milk and other juice (in addition to cereals, bread or biscuits) because it equals a ration of milk and a fruit, as can be imagined.

Juice Concentrate and little milk
"The juice contains a lot of fruit, milk and vitamins A, C and E and 0% fat. This is the view and assessment that a consumer in an Internet forum about these drinks and that dovetails with other many users in different forums. The comment of another consumer advocates "to buy the juice with milk" to your baby because he will not only milk and juice making.

These beverages have their role refreshing and moisturizing
In these cases relate to specific brands, but after reviewing the list of ingredients and labeling Nutrition of the best known, it is found that the composition is almost similar. Just change the amount ingredients, while the order in which they are distinguished in taste, aroma and texture. In the labeling, the first ingredient listed is the most abundant, while the rest decreases successively until end.

The confusion of many consumers about the composition of these products only be explained by detail. In general, beverages are packed in cartons with a capacity of 330 milliliters and format similar to traditional fruit juice. The average composition of these drinks: fruit juice based concentrates and little milk.

The amount of the first is variable. Ranges from 7% to 41% of a mixture of concentrated juices (the Most multifruit). This means that the contribution of juice per container varies quite a few brands other, since only 23 ml to 135 ml containers containing more concentrated juice.
Regarding the milk, the amount is small. The most outstanding content with 30% skimmed milk, equivalent to 100 ml per tetrabrick (half a cup), add the amounts below 10%, which translates into 33 ml of milk per pack. In most added sugars are detected, which are the Highlights and nutrients that give the energy value to the product, as well as vitamins and minerals added. All are very similar in content to a multitude of additives stabilizers, dyes, acidulants and aromas, and some are necessary to achieve mixing milk with juices, many of them citrus fruits.

These drinks do their job are refreshing, hydrating and very appealing and comfortable, but not equivalent from a nutritional point of view a glass of milk and a serving of fruit. Although its caloric intake is moderate, stands the simple sugar content, particularly when they are added.

Distinguishing tastes
Most of these drinks is characterized by a blend of juice from concentrate. Apple, orange, grape and peach puree, apple, pineapple, lemon and mango, or with more exotic fruits like passion fruit, mango, guava or papaya, if they carry the adjective "tropical fruit". However, one brand, the juice base and keeps repeating the marked difference flavoring additives (papaya, passion fruit and guanabana, or pineapple and coconut).

The manufacturers add vitamins and fiber to the nutrients provided naturally by the fruit cool but indefinite mixture of flavors, especially for children, has a negative influence on the taste education. Does not identify specific flavors of each fruit, which blend in so little proportion of juice, it follows from the tag itself (orange, carrots, pineapple, passion fruit, mango, guava, apricots and papayas).

FRUIT JUICE AND OBESITY

The consumption of sweetened beverages has increased exponentially in recent decades and has coincided with an increased prevalence of overweight and obesity in Western countries. These drinks contribute largely to the contribution of energy and sugars of the population, both children of adults.
Sometimes both are taken as snacks, lunches and snacks, although not a suitable habit.

There is ample evidence linking overweight and consumption of sweetened beverages between meals, as to discourage their consumption in the context of a healthy diet.
While the focus of attention in relation to obesity focuses on the consumption of soft drinks, other beverages
sweets with added sugars, such as some fruit juices are also associated with overweight. This is warned the latest review on the subject conducted by the Department of Nutrition, Harvard School of Public Health, Boston (USA), which concludes that "sugar-sweetened beverages, particularly the refreshing, provide little nutritional benefit, increase the weight and probably the risk diabetes, fractures and dental caries.

These are the paradoxes of food psychology.

In 20 years, a portion of soda in the United States has increased from 261 grams
This fact is reflected in a study published last October in the Journal of Consumer Research.Research shows that the tendency to choose less healthy dish is accentuated when the culinary offerings are more appropriate forms are added to consumer health. According to its authors, the sight of salads, fruit or juice reduces the guilt qualified for purchasing any junk food dish.
Given the findings of the authors of the analysis suggest that some of the efforts to control and improve nutrition among the population could be counterproductive. Therefore invited to discuss in detail the impact of changes in dietary behavior. In any case, the goal remains to make society aware of that fast food affects the development of obesity by the high energy density, the large portion sizes and low cost product that invites you to eat it often. An effect that has not diminished despite the inclusion of menus, apparently more balanced.

Healthy Choices, only apparently

Salads, fresh fruit salads, fruit juices and light drinks are the stars among the growing number of alternative balanced diet of fast food. However, his appearance healthy blend into extra ingredients are added, accompanying sauces and creams that make up the intention of eating a healthy dish.

Salads
The supply of fast food establishments including salads, but also suggests genuine align with their sauces and dressings, making salad lightly on a dish very energetic. The inclusion of cheese, bacon, fried chicken strips, fried bread cubes (croutons) or nachos is a marked increase in calories and fat dish. A salad of lettuce, corn, cherry tomatoes and cucumber per serving contains about 55 calories (without dressing) if you add yoghurt vinaigrette, add about 90 calories. The same salad with crispy chicken strips is 5 times more calories (260 calories) than the original, while the one made with strips of grilled chicken (instead of battered and deep fried) records an intermediate energy intake (145 calories ).

Desserts
In many fast food restaurants offer fruit pieces (salad or skewer) or yogurt, but if accompanied with caramel syrup or chocolate fondue, add-ons available for the client to serve the amount you want, nutritional value is unchanged. If you opt for sweet desserts like brownies, profiteroles, truffles, cakes, biscuits, pancakes and ice cream, energy value is higher. And if you combine several proposals the outcome is still worse. Of those already providing 355 calories a serving of chocolate brownie, passing the 411 if you carry a portion of ice cream. If vanilla ice cream provides 257 calories, chocolate syrup added, is increased by 61 calories a dessert already very caloric.

The light drinks
The difference in calories between a small soda (300 ml, 126-156 calories) and large (500 ml, 210-260 calories) is considerable. The advantage of soft drinks is that the value light energy is zero, regardless of size. However, the continued consumption of soft drinks is not healthy: the cola containing phosphoric acid in excess, cause bone demineralizing effect, the acidity and high sugar content soft drinks, including juices, deteriorate the enamel and promote decay; the fizzy drinks are associated with episodes of aerophagia, accumulation of gas in the stomach and intestine, making it difficult to digest, and if they contain caffeine, can be exciting and stress the anxiety and insomnia.

The portion sizes

It is usual image of a customer who orders a hamburger and the waiter asks if you want another size larger for just 1 euro more. Saying yes is an extra intake of 200-400 calories, plus the rest of the menu, can be up to 1,500 calories, more than half the recommended energy intake for an adult in a day.
In the United States within 20 years, a portion of a soda has increased 260.78 grams, 50 grams burgers, salty snacks 23 grams, and chips, 120 grams. It was the late 80′s when a well known restaurant chain sold, first in the U.S. and years later in Spain, the size "super size" for soft drinks and chips. This excessive size has invaded all segments of the food industry and has come to our country. At present, the global expert nutritionist Lisa Young warns that a popcorn bucket is big enough to feed a whole row of people in the cinema. Even more surprisingly, the cup holders of American cars are manufactured with superior size to hold the beverage giant one or two liters. The current medium-size equivalent to a few decades ago, but the client does not pay much more for this increase. However, overeating is takes its toll, not money, but in consumer health.

There is evidence that the greater the portion offered, the more you eat
Numerous studies show that the greater the availability to purchase food and the greater the portion, the more they eat, and not always aware of this behavior. A person generally does not feel much compunction about eating a cupcake kind muffin on the way home or work, but think twice before eating five slices of bread to the equivalent. Another clear example of mindless eating is food that is made in a buffet setting, breakfast, lunch and dinner are consumed in these places are far from the amount of food, as usual, eat at home.

Calories, to the letter, have a deterrent?
In 2006 the Department of Health of New York issued a document requiring chain restaurants to include a clear and concise the calories of every dish on their menus. Two years later he launched a revised version as a more of this department in its commitment to reduce obesity rates in the city.
Health authorities justify this proposal with the results of studies supporting the usefulness of this measure. According to its promoters, helps to raise awareness about what you eat and causes them to consume 15% less calories. However, the authors of the report published in the Journal of Consumer Research are not so clear. They assert that the greater the propensity of people to underestimate the energy content of main dishes and side dishes at restaurants that offers healthy report for establishments that do not make that allusion.

The human brain consumes 25% of glucose and oxygen needed by the body
Hence to investigate the role of certain nutrients and plants such as Gingko biloba or ginseng on brain function at the growing desire to keep the intellect, memory, concentration and learning ability, or despite, the age. Seen the need for glucose as a preferred nutrient neurons (specialized cells of the brain), phospholipids and some antioxidants (vitamins and polyphenols) are the most studied dietary components to optimize performance and cognitive brain. This follows from the large number of patents by these compounds used in functional products that purpose. Science continues to monitor the neural response to other substances such as choline, complex vitamins (folic acid, B6, B12), omega-3 (DHA), gamma-aminobutyric acid (GABA) and other more innovative as acetyl-L-carnitine or alpha-lipoic acid. The investigation has just begun.
But not only interested in enhancing brain function and cognitive processes that diminish with age, mild memory disturbances, care, slow implementation and solution of problems associated with normal aging or as a result of the stressful pace of life and that hamper the functioning in many activities. An important line of research is directed at examining the impact of further nutrient-deficiency-in infant brain development.

Specific nutrition from pregnancy

The most critical stages in the formation of the human brain takes place during the last trimester of pregnancy and continues until two years after birth. The adequate intake of polyunsaturated fatty acids of long chain (LCPUFA), particularly omega-3 fatty acids is decisive in this period for the creation of nerve tissue and the generation and transmission of information across neurons that henceforth , a greater impact on learning ability and concentration.
The adequate intake of foods rich in these nutrients (fatty fish, nuts, seed oils) by the mother will support the proper nutrition of breastfed baby. Later the child must be fed with these foods to achieve that end. Supplements of omega-3 (or of other micronutrients such as iodine, folic acid, vitamin B12) may be useful in specific moments of the lives of women, including pregnancy and lactation, and to improve infant brain development when born.

More and less healthy diet supplements

A diet high in fat, low in fiber and low in fruits and vegetables is not appropriate to ensure the good health of the brain. The latest scientific findings linking the Mediterranean diet with better cognitive function, neural and cognitive decline slowed, and a lower risk of suffering Alzheimer’s adults.
Cereals and pulses, food reference in this diet, serve as energy substrate (glucose) to the human brain, despite its small size (from 2% to 3% of body weight) consumes 20% -25% ofoxygen and glucose needed by the body to function normally. Besides these elementary substances, is shown the role of other nutrients in the maintenance of everyday cognitive functions like memory, concentration and quick thinking.
The intake of olive oil (monounsaturated fatty acids), oily fish and nuts (polyunsaturated omega 3 and omega 6) and moderate consumption of meat (vitamin B12), acting together as protective mechanisms. The daily habit of eating fresh fruits, vegetables and a handful of nuts provides natural vitamins B1, B6 and B9, and antioxidants (vitamins E, A and C), whose deficiency is associated with a decline in capacity cognitive.
Taken together, the support of a proper diet keeps blood glucose levels necessary for learning and memory processes, ensures neurotrophin levels (a type of proteins that promote survival of neurons) and the development and maintenance of the system nervous cell reduces inflammation and oxidative damage and cares for the state of cerebral blood vessels that enable the delivery of essential nutrients and energy to the brain. In short, a good diet provides an environment that supports the cognitive processes and decreases the likelihood of developing dementia associated with neurodegenerative or vascular origin because it facilitates effective transmission of neuronal signals.
Aware that the diet takes preventive value and helps to slow or prevent the deterioration of cognitive abilities associated with age, the question arises: is enough good food? The combination of a balanced diet rich in micronutrients and antioxidants and anti-inflammatory substances, along with specific supplements, can act synergistically, so that new possibilities of intervention for cognitive impairment. But there are many unresolved issues: what are the most appropriate compounds and how they work? What time is indicated intake? Have you identified contraindications to its use?

There are no magic formulas

Environmental factors and lifestyle affect retention and cognitive functions: quality of diet, regular exercise, healthy social relationships and early mental stimulation and maintained with age.These are all indicators of improved brain plasticity: increasing the role of neurons, their connections are stabilized, it promotes the birth of new neurons and assists in their development and maturation. Therefore, the special contribution of a single nutrient is unlikely to have an impact as to compensate for a diet of low nutritional quality: There are no magic.Moreover, for the use of certain supplements to be effective in improving the nutrition and brain health should be addressed in early stages and not during adult life of the individual.

The life of the men and of the animals it can be compared with the operation of a machine; in both cases a continuous expense of energy exists to produce heat and movement and in both cases a continuous supply of fuel is required.

When a machine has drained its fuel he/she stops. while yes the human motor stops to receive food it can continue living using its reservations and burning its fabrics (weigh loss). Yes a machine receives too combustible it can drown and to stop, while yes the human motor receives a quantity from food superior to its necessities it can transform it and to store it in its standby adipose tissues (it puts on weight).

On the other hand, it is possible to interrupt the operation of a machine that won’t consume fuel under such conditions; the human motor on the other hand cannot stop, so death penalty, and in consequence it is in a state of continuous movement and of constant consumption.

In absolute rest (basal metabolism) the caloric consumption is minimum, while this increases proportionally to the physical activity (I spend energy). The caloric necessities are the sum of the basal energy metabolism and of the consumption in any other energy way, and they are satisfied by the quantity and quality of the allowances ingested in 24 hours.

The caloric necessities vary from an individual to another in function of numerous factors, as age, weight, height, sex, race, constitution, temperament, etc., but they are conditioned mainly by the fellow’s physical activity. The consumption difference between a work and another is enormous: he/she spends that the caloric consumption of an intellectual working hour (students, employees, etc.) that ascends to hardly 1,75 calories per minute, to the 1045 calories in the event of heavy works.

The calorie (kilocalorie, lime or. Keal) it is an unit of measure of the heat-energy taken place by the allowances. By definition, a calorie is equal to the quantity of necessary heat so that, to normal atmospheric pressure, a liter of water distilled reach of 14,5 to 15,5 ºC.

The allowances introduced in our organism and burned in the different transformation phases they produce heat-energy and they are therefore able to satisfy the necessities caloric singular. If the same quantities of straw burn in a stove, paper, fossil coal, oil or gasoline are obtained a duration and a very different power of heat for each element. In the same way, the alimentary principles able to produce energy, as proteins, fatty and hydrates of carbon, possess different caloric value (vitamins, mineral salts, enzymes, hormones, etc., they only have a function regulator).

A gram of fat develops some q calories, a gram of proteins some 4,5 calories and a gram of hydrates of carbon some 4,5 calories.

The different present allowances in our table few times are pure, that is to say most of the times contain fatty. proteins and hydrates of carbon in different proportions, besides water, mineral salts, enzymes, etc. to determine the caloric value of the allowances is necessary to consult some charts created to such an end and that they specify the proportions of the different present elements in each food and they indicate the total caloric value.

To continue with cause knowledge a reasonable diet it is necessary to know the caloric value of the different allowances. This avoids them to always be made the same errors and that the lost kilos are won with so much effort.