June 12th, 2008 -- Posted in Cereals, Diabetes, Energy, Minerals, Nutrients, Nuts, Protein, Pulses |
As, we have seen so far, the person with diabetes can and should make a free diet plan, once received adequate training, so you can share some daily food for others to make the appropriate menu to its potential or imperatives. This is what we call the strategy of equivalence or exchanges, which is planning a daily quantities of food “generic”, representatives of the group, chosen as the calories and caloric pre-sharing, and attach a few tables to replace those equivalences generics, for other foods that, combined, would allow the drafting of a menu according to taste patient, and possibilities.
This dietary planning system is the result of work and consensus of several years, various medical and scientific equipment and Societies, in order to achieve a unified system of reference accepted by all, similarly to other countries so that serve as a basis for any publication, and for all diabetics of all communities and cities have diets, more or less personalized, with a unique system developed and approved, to avoid confusion .
The equivalence can be expressed in units of exchange or in grams. As den listings replacement:
Grams, we have subsistence allowance equivalent.
Units exchange or rations, we allowances for units of exchange or rationing .
For exchanges and equivalents are grouped foods:
1) milk
2) food protein
3) hydrocarbon food: cereals and pulses and tubers
4) fruit
5) vegetables
6) fats, equivalent to 7 groups food diet balanced, as we saw at the beginning, except that unifying groups 3 and 6 in one, the group called hydrocarbons or Starchy.
Concept of (ration)
An exchange is the amount of food that contains 10 grams of one of the energy nutrients: protein, fats or carbohydrates.
1 exchanges CR = 10 grams of carbohydrates or
10 SW of proteins or
10 GR fat
Diabetes education in this same concept has been called long intake, but we prefer to replace it with the term exchange, because ration is also a culinary term or trade shows that the normal portion of a food that usually consume an adult, so as confusing.
Diet exchange: the possibility of eating a personalized and tailor.
June 10th, 2008 -- Posted in Calcium, Carbohydrates, Fat, Minerals, Nutrients, Nuts, Protein, Vitamins |
It is known that in order to function properly and encourage the development and growth of the body, it is important to consume adequate amounts of food. They contain nutrients that the body needs to maintain health and development of physical and mental activities. Nutrients are essential for the functioning of the body.
What are the nutrients?
These are chemical compounds that cells need a body to fulfill various functions such as:
To provide heat and energy.
Helping the formation and repair of tissues.
Regular operation of tissues
The main nutrients are:
Proteins
The lipid or fat
Carbohydrates or carbohydrate
Vitamins and minerals
Let’s now look at what food groups are these nutrients:
Proteins
They are composed of organic acids nutrients, supplied by food, although some of them prepare the body itself. They are essential for growth and repair of tissues, performing work related to the assimilation of nutrients, oxygen transport and fats in the blood, among others. In our diet can be distinguished animal protein or plant origin.
The animal protein found in meat, fish, poultry, eggs and dairy products. The vegetable can be found in abundance in nuts, grains, legumes, whole grains, soybeans and mushrooms.
The amount of protein required by the body depends on several factors such as age, health status of the intestine and kidney.
Lipids or fat
They are made up of nutrients oils, fats and glycerin. Its most important functions are to provide energy and contribute to the absorption of some vitamins. They are found in vegetable oils (olive, corn, sunflower) that are rich in unsaturated fatty acids, and animal fats (bacon, butter, and lard), rich in saturated fatty acids.
Typically, the food we eat is a combination of saturated and unsaturated fatty acids. The saturated fatty acids are more difficult to prosecute by the body, so that sometimes can accumulate and form plaques inside the arteries producing and arteriosclerosis.
Carbohydrates or carbohydrate
They are nutrient composition of which come three elements: oxygen, hydrogen and carbon, including in some foods.
They constitute the main source of energy in the body, helping to maintain tissues, develop the vision and prevent infections.
From a nutritional point of view we can talk about three types of carbohydrates:
Starch: present in cereals, pulses, potatoes, etc..
Sugars: present in fruits, milk, white sugar, honey, etc..
Fiber: present in vegetables, fruits, nuts, whole grains and legumes whole.
Vitamins
They are organic substances that serve to regulate the functions of the body. Do not bring energy, but without them the body is unable to take advantage of the constructive elements and energy supplied by food.
Vitamins are found in foods of animal origin so as vegetable. One exception is vitamin D is formed in the skin with sun exposure.
There are two types of vitamins:
The fat-soluble: namely, that dissolves in fats and oils and vitamins A, D, E, K & F.
The water-soluble: so called because it dissolves in water. They belong to this group vitamin C and B complex. With a diet rich in fresh produce and natural, can consume all the necessary vitamins supplements without requiring pharmacists.
Minerals
They are inorganic components of food, which is found in nature rather than living beings. They serve a very important role in the body, because they are necessary for the development of tissues and the formation of hormones, enzymes and other substances.
It can be divided into three groups:
Microelement: are those the body needs in greater quantity and can be measured in grams. For example, the body needs plenty of calcium, an element which is the hard part of bones and teeth. In this group we sodium, potassium, calcium, phosphorus, magnesium, chlorine and sulphur.
Microelements: are needed in fewer than the previous ones and are measured in milligrams. The microelements are no major structural elements, but involved in the functioning of certain enzymes, acting much like vitamins. Among them are iron, fluorine, iodine, manganese, cobalt, copper and zinc.
Trace elements: Those are needed in small quantities. They receive the name because of trace elements found in very small quantities in the body. The trace elements and are active in living tissues at concentrations that are expressed in micro grams per gram or micro grams per milliliter. They are silicon, nickel, Chromium, lithium, molybdenum.
May 31st, 2008 -- Posted in Calories, Carbohydrates, Fat, Nutrients, Protein |
Nutrition is the set of processes by which the living being used, transforms and incorporates into its own structures substances it receives from the outside world. This way you get energy and can repair and build organizational structures, and regulate metabolic processes. These chemicals, called nutrients found in food: proteins, carbohydrates, lipids, vitamins, minerals, trace elements and water. Human beings need to live energy (calories), water, and about forty nutrients from 8 to 10 essential amino acids derived from proteins, essential fatty acids, carbohydrates, thirteen vitamins and eighteen elements of the periodic table, in addition to hydrogen, carbon , Nitrogen and oxygen, all obtained from food.
The concept of balanced diet :
The diet is the set of substances we eat normally and that allow us to maintain an adequate state of health and an ability to work. A diet is correct when quantitatively provides adequate energy, allows the maintenance or achievement of ideal weight and provides all the vitamins and minerals in amounts not less than 2 / 3 of the recommended dietary intake (RDA) (DSA hyper caloric below 1500 calories not guarantee).
Nutrients are any substance contained in foods and that it is necessary to live and keep us in health. Nutrients are those essential that the body can not synthesize (from others) and, therefore, depends entirely on your food intake.
The nutrients that provide energy and are called macronutrients are:
1) Protein
2) Fat
3) Carbohydrates.
The percentage contribution of the macronutrients the total calories should read:
– 50 to 55% carbohydrates
– 30-35% fat. (15-20% monounsaturated)
– 10-15% protein.
Table 1. Food balanced:
Nutrients energy Kcal. contributing per gram Needs gr / kg / day rate on total calories
Protein 4 0.8 - 1 10-15%
Fat 9 1 30-35%
Carbohydrates 4 3 - 5 50-55%
If deepened a bit more on the needs of these nutrients energy, we can say:
a) The proteins provided by 8 to 10 essential amino acids. The needs of a healthy adult and sedentary are approximately 0.8-1 g / kg / day of proteins. At least 50% of the protein must be ingested animal, richer in essential amino acids. The rest must be complete vegetable protein, which have the advantage of being poor in cholesterol and saturated fat (20g protein found in 100 grams of meat = 100 = 1.5 grams of fish eggs middle = 80 grams of vegetable in = 100 grams of raw nuts = 75 g pulp = 250 grams of rice = 200 grams of bread).
b) Carbohydrates. The recommended daily intake to a healthy adult and sedentary is 3 to 5 g / kg / day, or approximately 200-300 g / day. There are 2 kinds of carbohydrates in foods:
Simple: they are mono-and disaccharides sweet taste and rapid intestinal absorption. The refined sugars should not represent more than 10% of total energy.
Complex (Polysaccharides): little sweet taste and intestinal absorption slower. Starch is the most abundant.
c) Fats, which provide us with essential fatty acids. Depending on the degree of unsaturated (double bonds) of these fatty acids, and the length of its chain (number of carbon atoms), the fatty acids in food presented different properties:
1. The saturated fatty acids (no double bonds) are most important: the butyric (8:0) = lauric (12:0), myristic (14:0), palmitic (16:0) and stearic (18:0). All animal fats are rich in them, which give them the solid, but some vegetable fats like coconut and palm hearts are as well. These saturated fatty acids are the most adversely affect the levels of cholesterol and other lipids, and complex mechanisms are the most beneficial arteriosclerosis. Myristic and palmitic are the most aterogenicos.
2. The polyunsaturated fatty acids (several double bonds in their chain) of food are essentially within two rounds:
a) Omega 6: (when the first double bond is in sixth place) whose main representative is linoleum acid (essential), which is in the seed oils. Its consumption can lower levels of total cholesterol, replace the saturated fat. The double bonds can oxidize ( “rancidity”), and also saturated in the presence of hydrogen and a catalyst, changing its configuration to cross. For mechanism of saturation are obtained margarines.
b) Omega-3: fish, mostly blues, are polyunsaturated fatty acids essential omega-3. Representatives most abundant in this series are lanoline (18:3), docosahexaenoic (22:6) and eicosapentaenoic (20:5). They are hipotrigliceridemiantes (down triglyceride levels that so often are high in the diabetic.) And have an action antiagregante and vasodilator.
The consumption of polyunsaturated fatty acids present in seed oils, nuts and blue fish has been proved beneficial (especially when they replace saturated fat) in preventing atherosclerosis, but its excess (especially when providing supplements to pharmacological high doses) can have harmful side effects, such as to promote the oxidation of cellular events that underlie events such as ageing, atherosclerosis, and even predisposition to cancer.
3. The mono unsaturated fatty acid (a single double bond: C18: 1) is the most abundant oleic acid, present in olive oil, avocados and olives, and in smaller amounts in other foods such as eggs and pork. The olive oil exerts interesting changes in the lipid profile: decrease of LDL cholesterol, with maintenance and / or promotion of HDL, reducing the oxide particles and lipoproteico decline in the aggregate (the effects of different fats on the lipid profile are reflected in Table 2). Resist higher temperatures without altering its composition and thus is the most suitable for cooking and especially frying.
The influence of total calories and the type of fatty acid on the lipid profile are summarized in the following table:
Table 2: effect of different types of fat on serum cholesterol and triglycerides.
Total cholesterol and LDL cholesterol HDL Triglycerides
Total fat —
Cholesterol —
Saturated Fat —
Monounsaturated fat or —
Polyunsaturated fatty or —
Excess calories —
c) 13 vitamins
Hidrosolubles: 8 B vitamins and vitamin C.
Liposoluble: vitamins A, E, D and K.
d) 20 minerals: calcium, phosphorus, magnesium, iron, manganese, zinc, copper, cobalt, chromium, molybdenum, iodine, fluorine, sodium, potassium, chlorine, sulfur, selenium, nickel, tin and silicon.
