Inlaid: never more?

Inlaid: never more?

After the WHO warned of the evils of consumption of red meat and sausages jumped alarms. Balancing taste safe. Never a steak, goodbye to the ground between friends, above all, Argentines boast of our flesh and we have a large annual consumption. WHO it was crucial and these are the foods that fall into condemnation:

Red meat que se refiere a todos los tipos de carnes de músculo de mamíferos tales como carnes de res, veal, pig, cordero, ram, horse and goat.

Processed meats que se refiere a carnes que han sido transformadas a través de salazón, healing, fermentation, smoked or other processes to enhance the flavor or improve conservation. Most processed meats contain pork or beef, but they may also contain other red poultry, viscera or meat byproducts as blood.

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In any case, It is important to remember that the additional risk of these foods for one person is limited. As it recognized by even the IARC (International Agency for Research on Cancer) in a statement, specific, estimated daily intake 50 grams of processed meat increases the risk of colorectal cancer 18%. But this consumption must be continuous, during years, to have that effect. This means that the risk to an individual is small but increases with the amount consumed, explica Kurt Straif, responsible for the study monograph WHO. Given the high consumption of these foods in many countries, adding that "there is an impact on the overall incidence of cancer important to public health".

Then we calculate: How many servings consumed these products? Two or three sausages per day, three or four slices of bologna or salami or ham Milan?, Do you eat a hamburger per day? And if you do not consume these products every day: Do you eat one or two servings of beef per day?

In either case it is important to mention that excessive daily allowance of any of these products would be the problem.

If we incorporated in our weekly feeding two or three times meats in amounts of no more than 200 much we would lower the risk grams, if we replace animal protein with vegetable protein such as soy, legumes or gluten (Seitan) not only lower the risk of cancer but also reduce cardiovascular risk, as we drove down rates of saturated fat and cholesterol famous.

If we incorporate fish two or three times a week and we reduce cancer risk, what is more important, the incorporation of vegetable fiber: vegetables and fruits of all kinds and vintage (3 fruit per day and 2 vegetable servings) and, at least, one of those servings should be raw. This will help clean our colon waste, It is helping to lower the risks of cancer.

In a statement, the European Federation of Meat (CLITRAVI) warns that "not one specific food group itself that defines the risks associated with health, but the diet as a whole, along with some other factors ". In fact, ensure that the relative risk of colorectal cancer, from the consumption of meat products, It is less than that produced by other risk factors such as diseases of the colon, lack of physical activity and snuff. And environmental factors such as indoor and outdoor air, Pollutants, and soil contaminants and water, They have shown much higher values ​​of risk in various cancers.

Responsible for healthy eating recommend, also, return to the sources of healthy home cooking using methods and avoiding fast foods containing these foods in question.

Lic. Sandra Villarreal
M.P. 1138
Area of ​​Nutrition
La Posada del Qenti

Source: rouge.perfil.com

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7 tips to learn how to eat and lose weight

7 tips to learn how to eat and lose weight

In the daily struggle to achieve and maintain body weight in a healthy range need to pay attention to the quality and quantity of food we eat, while recognizing that our choice is mainly preferences and appetite. For this, every meal is an opportunity to implement recommendations that will lead us to hold more convenient eating habits, towards a better and enjoyable lifestyle.

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Key points to consider

  1. Set time of day that will occupy each intake, breakfast, lunch, tea and dinner, without performing other activities while eating (for example work, watching television). So we avoid omit and allows us to visualize and enjoy what we eat, increased satisfaction of having eaten.
  2. It is important to avoid food snacking between meals and perform as we shared meals with other.
  3. Prepare the physical place to eat as pleasant as possible, without distractions stressful (work, news), avoid standing or eating at the same desk or workplace.
  4. Preparing to "register" with our eyes what we are about to eat, so they send the information the brain and achieve a good stimulation of the digestive tract and the pleasurable sensations and satiety. Enjoy food from their appearance, aroma, taste and texture, and in every bite allow food to our mouths along the entire, to increase contact with taste buds, to forward the message to the brain to our satiety.
  5. Appropriate food choices to satisfy our appetite and energy providing nutrients necessary and appropriate.
  6. Choose foods that provide satiety, low energy density (fewer calories in more volume) and lower glycemic index, (ie that raise blood sugar slowly). This is achieved by incorporating into our food, Foods rich in fiber and water, as vegetables and fruits, grains and legumes, and protein foods like lean meats, Egg white, skim milk.. Another way is to choose unflavored gelatin preparations or gelatin desserts that are light or egg whites, that provide calories with minimal volume. Limit foods high in concentrated sugar, fat and salt.
  7. To facilitate the choice of food we can use the nutrition labeling information: most suitable are those that give us no more per serving 120 calories, no more than 3 g of total fat and no more than 1 grams of sodium, while less desirable food are provided to us by further portion of 150 calories, more than 5 g of total fat and more than 3 grams of sodium. It is necessary that the most desirable are those who choose to monitor daily quantities and consume less desirable in the highly controlled amounts and less frequently.

For all this we propose to change the prohibitions moderation, monotony by variety, guilty pleasure of enjoying a meal, lack of control for balance and harmony, magic true and clear information, good foods or bad foods for good practices merge flavors, knowledge and pleasure, for a healthy lifestyle.

Lic. Sandra Villarreal
M.P. 1138
Area of ​​Nutrition
La Posada del Qenti

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How is your diet on vacation?

How is your diet on vacation?

During the holidays it is common to spend long hours away from our home in clubs, pools, parks or beaches, where we test our imagination to fill the picnic basket or cooler with a few healthy food. Consider some options, and how we can transform to balance our diet.

What usual?, fast but not so healthy. Matte bulb with sugar, criollitos bread with Creole high fat; leftover food in the refrigerator: pizza slices, ham and cheese empanadas, some crumb sandwich or ham and salami pebete. We also love the snack ,chizitos, sticks, conitos and crackers.
If we do not like hot drinks, opted for gas, beer, juices to dilute and if we accompany, why not a vermouth.

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Let that calories give us some combinations of these foods:

  • Matt bombilla 6 sugar units 60 calories, criollitos 3 units 250 more calories 1 bill 150 calories, total 460 calories. If we continue to consume mates it would be advisable to use sweetener.
  • A glass of soda 200 calories, 2 pizza slices 400 calories, total 600 calories.
  • A glass of beer, 2 Sandwich of MIGA chicos 450 calories.
  • A glass of juice is not diet 50 calories 2 ham and cheese empanadas, total 550 calories

And if you visit friends can not miss the "chopped" . Includes per person:

  • Olives 4 the 5.
  • 4 the 5 cheese cubes Mar del Plata.
  • 2 a 3 bread slices.
  • A glass of beer 200cc.
  • 40 grams of snack or copetín.
  • 30 peanut grams.

With a total of 750 a 800 calories.

Since the area of ​​nutrition, propose these options cooler, tenor with less fat, and less sodium:

  • Replace hot liquid for fresh fruit juice or dietary, iced tea with lemon juice, el famous Tereré prepared lemonade diet.
  • Reemplacemos them Criollitos by toasted pan blanco full sesame rye the, accompanied by cheese, tomato, ham, Spread the bread with mayonnaise diet or cream cheese. A glass of juice diet, 2 toast with mayo diet and 2 prophets of queso full 300 calories.
  • Agua a gusto.
  • Leche skimmed 250cc, unsweetened cocoa 10 grams , sweetener 1 bill , total 350 calories.
  • Fruit Smoothie, water, 150 grams of fruit, sweetener, 2 sándwich de miga, total 340 calories.

tonics and low-calorie juices for healthy living

And your friends a frugal chopped 370 calories:

  • Drinks yoke of the natural fruit 1 glass of beer.
  • Cold chicken chopped 50 grams.
  • Cheese for health 30 grams.
  • Diet spreadable cheese with chopped chives and pepper dijon.
  • Salchicha diet 1 unit.
  • Pickled en Vinagre 50 grams
  • White stalks celery cheese spreads.
  • Tomates cherry.
  • ½ egg.
  • 3 bread slices or 6 crackers or 5 grissini.

Once more, We approached them new ideas to enjoy good flavors without forgoing the pleasure of sharing a pleasant moment with friends .

Lic. Sandra Villarreal
M.P. 1138
Area of ​​Nutrition
La Posada del Qenti

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