Food and Nutrition
Sardines, Healthy Source of Omega-3
The sardines belong to the group of oily fish, are a tasty source of economic and omega-3 fatty acids, protein, phosphorus and selenium.
Help lower cholesterol and triglycerides, are also able to increase blood flow, reducing the risk of thrombosis, especially recommended for use in cardiovascular diseases.
Among the vitamins are some of the group B as the B12, B1, or niacin, which allow the use of energy nutrients such as carbohydrates, fats and proteins. Involved in important processes such as red blood cell formation, or the production of sex hormones to name a few.
It also contains significant amounts of fat soluble vitamins A, D and E and minerals like phosphorus, magnesium, potassium, iron, zinc and iodine.
Canned sardines have a very important calcium because they are consumed together with the spine. Sardine is discouraged people, who have hyperuricemia or gout, because it contains purines in the body to be transformed into uric acid.
Nutritional value of blue fish
Fish is a food that is easily digested.
It is rich in protein, fat with a variable and relatively low in calories. It also has a number of vitamins and minerals that provide the functions that occur in the human body’s metabolism.
As in the case of meat, eggs and milk, fish provides high quality protein to contain all the essential amino acids.
Among the amino acids that are abundant in fish protein contains a lysine (very necessary for growing children) and tryptophan (essential for blood formation). Both amino acids in the protein shortage of cereals and other plant foods.
Fish contains high amounts of vitamin A and D, and also has vitamin E (antioxidant has a protective effect). In white fish abundant in the liver, while in the blue or fat found in the flesh. Sardines are in this respect one of the richest fish. Fish, in general, is also a good source of B vitamins, specifically B12.
As for the mineral is rich in sodium and potassium and less calcium. For example, the iodine content is about 25 times greater than that of other proteins of animal origin. Fried fish is a good source of calcium and phosphorus so it is with canned sardines.
By its mineral content fish consumption is recommended for growing children and pregnant women.
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Gain Muscle Without Eating Meat or Poultry
No need to fill the grill of meat and chicken to give your body protein. Try these high-protein substitutes and see your muscles growing variety of foods.
1. Clams
* Your story: Full of iron and vitamin C.
* Tip: If you serve with a squeeze of lemon will cause the iron they contain is more easily absorbed by your body.
2. Lobster:
* Your argument has less fat than pork and beef and also contains calcium
* Tip: Cut along and put olive oil. Place the halves on the grill
3. Deer:
* Your argument: fewer calories than chicken and has twice the iron that tenera.
* Tip: Leave the meat marinated in red wine at night
4. Emperor:
* Your argument has healthy omega-3 fats
* Tip: Leave it on fire whip 3 or 4 minutes per side
Our Friend the Freezer
The pace of modern life makes us more and more new roles, the demands and external are greater every day, which requires us to feed many times faster without losing sight of what healthy and balanced above it.
Frozen foods are presented as necessary to achieve a practical and fast. Moreover, the time savings is even marked to be able to space the visits to markets and supermarkets.
Therefore, the freezer is shown as the essential appliance in our kitchen. And allows us to serve an unannounced visit or even a special dinner to avoid complications.
It can keep an endless food for and be pre-cut and pre-cooked many until we make it easy to assemble almost any dish and eaten with just a little anticipation and imagination.
Maintaining the cold chain
The key is to make always keep the cold chain and frozen in a proportionate and organized basic food and as natural as possible, so that with any seasoning, sauce or garnish fresh or prepared that we add we have the possibility of a different dish each day.
With new technological advances in industrial or deep-freezing, there is no excuse for using such products. It has managed to minimize loss of nutrients and organoleptic qualities of the product to shorten the maximum time between harvesting or collection of food and freezing process, this gives an advantage of “freshness” of the food itself “fresh” that reach us after more than five or seven days from collection to arrival at the traditional tent, which is without doubt an inevitable loss of vitamins and minerals.
Also, the controls instituted by both Health and Consumer Affairs as the industry itself, gives the superior quality frozen product made in the home. Moreover, the product being purchased is net, ie, not wasted, and comes pre-cut in portions and sometimes pre-cooked, which translates into savings of time and money.
Soybean and Bean Sprouts
Soy contains several biologically active components that contribute individually or in synergy to the benefits attributed to the plant. These include proteins, isoflavones, unsaturated fatty acids and fiber. The soybeans are obtained by germination of grain legume. During the process, generate such changes in the nutritional composition of soybean sprouts that have properties similar to those vegetables and fresh vegetables. Dilute the amount of vitamins and minerals, while the sprouts contain 94% water compared to 8.5% of dry soybean origin, except vitamin A and carotenoids, which are duplicated in outbreaks, although are not a stand out plant nutrients.
The legume dry nutrient regulators of soybeans are very low during germination doubles the amount of vitamin A, carotenoids and vitamin C. However, the amount of nutrients is not relevant when compared with other vegetables, while others add antioxidant constituents that soybean and bean sprouts also present, such as phytoestrogens.
Bean sprouts contain a small amount of vegetable protein (2 g/100 g). Their digestion is easy, so they are suitable for people with slow digestion and do not tolerate grain legume. Furthermore, as with other sprouts, help to regenerate the intestinal flora, when enzyme-rich foods that take place during the germination process. With its wealth of chlorophyll, its use is also recommended in cases of anemia.
Daily Amount of Folic Acid
Folic acid is a B vitamin that, although it tends to bring energy to the body, it is essential for our body to function properly.
Given that, within the different properties of folic acid particularly distinguished in this most important B vitamin, we find that in addition to being essential for pregnancy, helps prevent the risk of cancer and cardiovascular disease, no doubt it is essential to know the daily amount of folic acid that our body needs.
In order to bring the body that amount, maybe it does not just know the daily required dose, he discovers what foods rich in folic acid. Something that will help a lot.
Spirulina Algae
Have you ever heard speak of spirulina algae? They are not as well known as healthy and therefore I have thought of dedicating a post to know them better more interesting given its richness in nutrientes.Como value to all its benefits, no doubt mention its potential as a factor in attempts to lose weight.
What are your main attributes? Do not know where to start, but I choose rich in vitamins: we speak of the known group B, composed as B1, B2, B3 and B12. I follow their remineralizing potential based on, iron, calcium, copper, zinc, phosphorus, sodium, selenium, potassium, manganese and magnesium.
No slouch in proteins and amino acids such as tryptophan, so that these algae are widely recommended for athletes and people with high energy consumption.
We’re talking about a food so complete and beneficial for people of all ages that should not go unnoticed as ordinary people. Gradually becoming established in the gastronomic and culinary fields, yet incredibly is better known since ancient times because of its medicinal properties, of which precisely will be discussed in the next post,