Showing posts with label importance. Show all posts
Showing posts with label importance. Show all posts
The importance of water for bodybuilder
Monday, May 12, 2014
Water is essential for athletes, especially in hot and humid. A hard drive in such conditions can easily cause a loss of water up to 2 liters, which will result in a drop of about 10% of the performance. It is at this point that we begin to feel thirsty. Water loss of 3 liters is equivalent to a decline of more consistent performance, about 25%. Naturally, the performance of athletes who do not drink during prolonged and intensive training will be most severely affected.
How the body loses water it?
The elimination of the clearest water is in the urine. A small amount is also eliminated in the stool. Even if you do not sport, it loses almost a daily liter of water through the skin and lungs. Exercise can easily double this loss through perspiration and respiration. It is through the evaporation of sweat that the body dissipates heat that accumulates inside the muscle activity: he can maintain a constant core temperature.
What are the consequences for water loss?
When you do not drink enough water, the body reacts in three ways:
Decrease in plasma volume (blood)
Decrease in interstitial volume (water between cells)
Decrease in intracellular volume (water in cells)
Like muscle contractions require complex reactions between minerals (such as sodium and potassium), decreased volume of water can affect the concentrations of electrolytes, resulting, for example, muscle cramps. In addition, due to the reduction in blood volume, the body is more difficult to remove excess heat and the heart is forced to work harder.
The soft side muscles
You think your big biceps consist entirely of protein dense. In fact, they contain a lot of water. The liquid portion represents approximately 60% of their weight, even if you have arms of 54 cm. Not only gives you the water volume, but it is the essential mechanism of transport of nutrients, metabolites (breakdown products) and internal secretions (hormones, for example) to the tissue recipients. Water regulates body temperature by removing heat to the muscles and conveying to the skin to cool the body through evaporation of sweat.
How do you know if you drink enough water?
A good way to know if you are drinking enough water is to check the color of your urine. Urine pale yellow, almost colorless, can be a good sign, a yellow or brown urine, and a strong-smelling urine indicates that you do not drink enough water. We should all drink at least 2.5 liters of water per day. Even the smallest water deficit can induce fatigue or get sick.
Preparing for training
Athletes often have problems because they dehydrate negligence. A practitioner of bodybuilding needs adequate fluid intake that his kidneys are functioning normally. This should not be a problem for bodybuilders, but the intake is more difficult for runners and runners who must also take into account temperature conditions. Some recommendations:
Drink 2-3 glasses of water two hours before exercise
Drink 2-3 glasses of water 10 to 15 minutes before exercise
Drink regularly during training
Drink 2-3 glasses of water at the end of your workout and 1 hour after training
Sports drinks better than water?
It may be that practitioners of bodybuilding and other athletes per sports drinks to water because they taste better (which means they probably drink more), and they can replenish losses glucose and electrolytes. But do they improve performance? According to numerous studies, water is perfectly adequate for a workout that lasts less than an hour provided with a pre-workout snack rich in potassium and sodium (like a banana and some pretzels). This snack will provide you with potassium, sodium and sugars that the body will need during the effort.
If you exercise vigorously more than one hour per day or in extreme conditions, one begins to lose more electrolyte (mineral) that the body can not afford. Sports drinks then prove to be a good choice in endurance events, they provide the carbohydrates to avoid blood sugar to drop, which creates additional energy and delays fatigue and allows power complete the training. Take a sports drink which contains 6% or less of carbohydrates, so that the absorption is more rapid. Beyond this ratio, the drink will take longer to digest and can cause stomach cramps. Cold liquids are absorbed faster than warm fluids.
Can you replace water with other beverages?
It may be that you are consuming enough water simply because it has no taste. While most of the liquid (as water that contain fruits and vegetables) count in your daily consumption, they also contain components that can slow digestion. Soft drinks tend to fill the stomach and it is theore difficult to drink enough. If you drink coffee, energy drinks or teas that contain caffeine, you take a diuretic that actually leads your body to eliminate more water. Plain water is what works best because it contains no sugar, no caffeine or other compounds that may act on the brain or body. What happens if you drink tea, coffee or an energy drink? You cause excessive stimulation of your nervous system and at the same time, you dehydrate the body because of the powerful diuretic action on the kidneys, which increases the production of urine. It is primarily for this reason that you can drink sodas x cans per day and never thirst.
Evolutionary Importance of Fish Oil
Wednesday, April 30, 2014
For those who understand that who we are today is the environmental evolution over many thousands of years and generations, it is not difficult to understand that our bodies have adapted to depend on the biologic components which were in ready supply during our march through time. As our bodies evolved from ape through to homo-sapien, we have remained a viable species because of our ability to utilize the vitamins, minerals and fatty acids which were part of our diets and environment.
We spent much time in warm climates wearing little clothing... our skin produced massive quantities of Vitamin D which all of our cells adapted for survival. Early man ate fish and free-roaming grass fed animals, both of which were high in the Omega-3 fatty acids EPA and DHA. Prior to the mass breeding of cattle, the beef supply provided a significant source of the Omega-3 fats. Today, the herds are fed corn and other fattening agents which provide poor sources of the essential fats to the animals and thus to our diets. Also, meat was mostly eaten without cooking which preserved the full potency of these nutrients.
Specifically our brain requires a high percentage of Omega-3 fat for the construction of the cellular membrane (specifically the DHA component). Omega fats are shuttled in the body to be used for cellular reconstruction processes when consumed, and only burned for energy as a last resort. When our diet does not include sufficient Omega-3 fats (as is the case with the vast majority consuming the typical Western diet), other types of fats must be used. When this happens, the integrity of the cellular membranes are not solid, and the membrane does not exhibit the proper characteristics. Oxygen and nutrients do not enter and exit the cell in an efficient manner, and a variety of disease processes are initiated. It has been known for decades that when a cell is forced to burn glucose instead of oxygen because of this deficiency, a cancer cell can form within a matter of hours. Additionally, the Omega-3 fats reduce the inflammation raging in most people, a factor blamed in many diseases of modern society and most recently implicated as a major contributing factor to cardiovascular disease.
Today only cold water fish remain as a good source of Omega-3 fats, although much has been written about the contamination from mercury and other environmental wastes which affect many aquatic species. Most people are wise to supplement with fish oil, making certain to ensure that it has been molecularly distilled for removal of any contaminants. How much fish oil is the correct amount? The answer depends on the individual and the risk for cardiovascular disease.
It is critical to read the label of the fish oil you select, making sure that the amount of the two key Omega-3 fats are displayed. Current recommendations for healthy adults with no cardiovascular risks are for a combined total of 1 - 1.5 grams of EPA/DHA per day. For those with known disease or a high risk level, 2 - 2.5 combined grams per day. Very recent information is showing that like Vitamin D, it may be necessary to have the blood levels of Omega-3 fats in the blood tested to determine optimal levels. We will discuss this more as pertinent information becomes available. As always, you should abide by the wisdom of your natural health care provider for appropriate supplement dosing and for blood testing.
The importance of warm up exercises before exercise
Saturday, March 8, 2014
Why is it important to warm up before exercise?
Warm is the act of preparing for the event or workout or exercise during practice for a short time before that. Warm-up helps reduce the risk of aches and pains that come with exercise. Physiological reason to warm up the system is to help your blood circulation to pump oxygen-rich blood to the working muscles. The idea is to increase the session throughout the body in a gradual manner. Even preparing proper warm body safely to the increased demand of exercise. Cold muscles do not absorb shock or impact as well, and are more prone to infection.
Help warm you prepare mentally and physically for exercise and reduces the chance of injury. During warm-up, and can often any injury or illness you have to be recognized, and to prevent further injury. Other benefits appropriate warm up as follows:
Increase the circulation of blood through your tissues, which makes muscles more flexible.
Increase the delivery of oxygen and nutrients to the muscles. This prevents you from breathing early exit.
Preparing to stretch your muscles
Preparing your heart to an increase in activity, and prevent a rapid increase in blood pressure
Prepares you mentally for the next exercise
Increased muscle temperature - and high temperatures inside the muscles that are used during the warm-up routine. Muscle temperature both contracts more forcefully and relaxes more quickly. In this way can enhance both speed and power. Also, the likelihood of excessive muscle and much less damage.
Increased body temperature - and this improves muscle flexibility.
Aneurysm - and this reduces the resistance to blood flow and decrease stress on the heart.
Improve the cooling efficiency - through the activation of heat dissipation mechanisms in the body (efficient sweating) an athlete can cool efficiently and help prevent overheating early in the event or race.
Increase the temperature of the blood - blood temperature increases as it travels through the muscle. With high blood temperature, and oxygen binding to hemoglobin weakens oxygen is more readily available in the muscle, which may improve stamina.
Average improvement movement - is to increase the range of motion around the joint.
Hormonal changes - your body increases its production of hormones responsible for regulating various energy production. During warm-up this balance of hormones increases the carbohydrates and fatty acids available for energy production.
Mental preparation - and warming up is also a good time to mentally prepare for this event by clearing the mind, increase concentration, and review the skills and strategy. Can also relax positive images of the athlete, and building focus.
Care Management Nurse to Enrollee Ratios for ACOs and the Importance of the Soft Side of the Nurse Patient Relationship
Tuesday, February 25, 2014
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| Well talk diabetes in a sec Mrs Smith, but first, hows those darling kids? |
They provided two big insights for the DMCB:
1) While the DMCB guesstimated that the typical ratio of care management nurses to enrollees amongthe mainstream care management service companies was in the range of 1:1500, at least two new programs are using a 1:750 ratio. By the way, 1:800 is what was quoted in this peer reviewed article. Thats a lot of nurses for an "accountable" population and a lot of budget for a CFO to approve.
2) There is less of an emphasis on care manager "productivity," thanks to a recognition that nurse-client conversations outside hard nosed chronic illness management "engagement," "barrier identification" and "shared decision making" contribute to relationship building. The DMCB thinks of this as "magic nursing dust" that adds to the likelihood of patient behavior change. There are no hard data on the topic, but its important in other parts of the health care universe, so why not here?
The importance of carbohydrates for bodybuilding
Sunday, February 23, 2014
The importance of carbohydrates for bodybuilding
Sugar is a powerful macronutrient that prevents the breakdown of muscle proteins, provides energy to your muscles during the most strenuous and essential for muscle development workouts. They are also the ones that allow your muscles to be always large and dense. Whether you want to gain muscle or dry , manage sugar intake is just as important as controlling the intake of protein and fat . What are the best sources of carbohydrates ? How much and how often should we eat ? Here are the answers .
carbohydrate definition
Carbohydrates are all sugars . But like everything related to nutrition, nothing is ever as simple as you would like . The sugar with which we are most familiar is table sugar (sucrose) . Then, of course , we have fruit sugar (fructose) and milk sugar (lactose) .
Whatever the shape of sugar you consume , it will be metabolized and converted into glucose to be used by the body or stored as glycogen (mainly in the liver cells and muscles).
Scientists generally classify hydrates of carbon according to the number of molecules linked together : monosaccharide , disaccharide , polysaccharide.
A monosaccharide is a single sugar molecule , those are vital nutrionnellement fructose and glucose. All simple sugars or monosaccharides are not treated the same way by the body. For example , fructose is mainly converted into glucose by the liver and tends to promote the synthesis of more fat than other sugars.
Sucrose, contrary to what we usually think is actually composed of two sugars, glucose and fructose. This is usually the sugar consumed in industrialized countries . Lactose is formed by glucose plus galactose , a combination found in milk. This is the carbohydrate in the less sweet taste fructose being the one with the sweeter taste . The problem with the lactose is that many people suffer from intolerances that cause all sorts of gastrointestinal problems . This is why it is often mentioned on the labels of some protein powder that does not contain lactose.
Finally and most importantly, polysaccharides ( complex carbohydrates ) are starches and fibers. Starches are the most nutrient dense carbohydrates (bread , cereals, pasta , oatmeal , rice, wheat , beans , potatoes , tubers and roots).
Starchy foods or plants containing starch are the most important parts of your diet carbohydrates. These are the carbs where you need to focus , while simple sugars are the ones you should limit !
The glycemic index
Carbohydrates are the food digestion leads sooner or glucose . Foods taste sweet as table sugar and fruit, are considered " simple sugars " , that is to say, they pass quickly into the bloodstream (as glucose) after ingestion and triggering excessive insulin secretion.
Vegetables and whole grains are considered " complex carbohydrates " , that is to say, they slowly transformed into glucose in the intestine before entering the blood. As a result, insulin secretion is more uniform and less brutal , affecting low blood sugar.
This second category of carbohydrate is usually recommended while sugar is not recommended. But we must look more closely, because the glycemic index, or rate at which the different carbohydrate foods are digested and increase blood glucose concentration , a few surprises . For example, table sugar (sucrose) has index 59, while the potato index 80 , and glucose 100 index . However, many bodybuilders still believe that the potato is a slow sugar and table sugar sugar fast . This is the semantic confusion between sweet carbohydrate foods , sweetened or not ( in taste ) , sucrose and glucose which maintains this ignorance : the term "sugar" is used both to describe effect carbohydrate foods to indicate that the glucose or sucrose (table sugar ) .
The glycemic index carbohydrate foods has been experimentally established to help diabetics make up their menus. The experience of diabetics had already taught that the white bread for example could cause diabetic hyperglycemia with loss of glucose in the urine ( in fact, insulin-dependent diabetics can not set aside so that glucose accumulates in blood and passes into the urine . by systematizing experiences, we arrived at a ranking of carbohydrate foods , since glucose is the fastest way to raise blood glucose levels , to peanuts , which are slower to increase this rate .
The higher the index is, the faster the conversion of food into blood glucose. For quick energy , for example, even during the workout , you must choose the food with the highest index. For a delayed and more stable blood glucose energy , choose foods with low indices.
Skim milk and fructose have rather low indices while rice , bread and potatoes have high indices. However, despite their high rates , non-diabetic bodybuilders can recharge glycogen with rice and potatoes, and even honey.
Indeed, after an intense session , or in the morning on an empty stomach , a bodybuilder good health can redo glycogen with any kind of carbohydrates, and the faster he will choose carbohydrates Index high. Why do not we have to put too much value on the glycemic index? Because indices release rate of glucose correspond to isolated ingestion of food. That is why we must also take account of feed mixtures , since the mixture of carbohydrates with proteins or lipids especially with may delay the speed of circulation of glucose.
Although the glycemic index seems to be considered a sacred cow by those who are dieting , it has no real use for most of our meals. If you eat potatoes with an omelette , the index drops due to fat egg . It is the same for peanuts which contain per 100 g , 44 g fat , 23 g protein, in addition to 22 g of carbohydrates.
Ice cream has a low index because it contains lipids that retard digestion, and because it contains sugars (sucrose and lactose) must be converted into glucose by the liver before appearing in the blood as glucose . Virtually all simple sugars (glucose and fructose) and compounds ( sucrose) appear in the blood as glucose five to seven minutes after swallowing all simple sugars are not recommended at rest, but it is recommended to continue to eat sugar lumps during muscular activity. Indeed , fast carbs determine an insulin response at rest : muscle exercise instead brings an inhibition of insulin secretion, stimulation of glucagon secretion and mobilization of reserves.
Need and carbohydrate storage
If there are essential amino acids and essential fatty acids, there are no essential carbohydrates . Once the basic needs essential nutrients are met , the energy requirement can be covered by proteins, lipids or proteins. Our organization is indeed able to synthesize and store glucose it needs .
In fact, the usual normal diet provides 20% of calories as protein (providing 4 calories per gram ), 30% as fat ( 9 calories per gram ) and 50% as carbohydrate ( 4 calories per gram ) .
The sports nutritionists recommend reducing fat in favor of carbohydrates to increase stamina and ability to intensive efforts. However, bodybuilders have interest to bring to at least 25% the proportion of protein in diet to gain muscle , and 40% plan to dry. But the share of carbohydrates may be reduced to 10% without metabolic disorders . However, a number of bodies absolutely need glucose : the case of the nervous system, red blood cells, the adrenal medulla and the lens. Minimum consumption of glucose in these glucodépendants bodies is about 180 g to 245 g per day. But after a few days of fasting, the brain adjusts its metabolism by eating ketones ( fatty acids derived from acidic substances ) , which limits the need for glucose to about 100 g . However, one can not speak of critical need in carbohydrate foods , in the sense of essential amino acids , essential fatty acids, vitamins and minerals are talking about. In fact, our body is able to synthesize carbohydrates needed .
The body stores calories in two forms (plus muscle itself , which is a pool of proteins that can be used to provide glucose when fasting ) , one whose capacity is limited ( glycogen ) , the another is limitless ( fat reserves ) .
The small amount of glucose is mainly stored as glycogen in muscle and liver in contrast with the fat reserves that can be overabundant in the result of abuse of food.
The excess glucose from the digestion of carbohydrates is converted to fat to build up fat reserves.
The same is true for the excess amino acids from protein digestion . After a period of fasting 8 to 10 hours , or after physical exertion that has consumed much of glycogen reserves can be depleted. A liver can store about 2 kilos 140 grams of glycogen , and 40 pounds of muscle to store about 600 g . This makes a total of up to 740 g 2960 calories. But only the liver glycogen is readily available to supply glucose- dependent organs ( muscle glycogen stores do not directly contribute to the maintenance of blood glucose).
If you eat nothing , the body uses the amino acids of muscle ( about 58% protein can be converted into glucose) and a small amount of fat ( glycerol, carbohydrate represents about 10 % of a triglyceride molecule ) to make glucose. Because it diffuses into the blood lactic acid from the working muscles can also provide glucose , after its passage through the liver converts it into glucose.
If one rains from carbohydrates , protein or muscle power eventually be the main source of glucose, their nitrogen portion returning to state urea which is excreted in the urine .
The body fat is mainly triglycerides , consisting of three attached to a molecule of glycerol fatty acids. Glycerol is one that follows the fate of carbohydrates and can be recovered pure glucose supply alcohol. For cons , the fatty acids derived from glucose or fats can not be used to synthesize glucose . The metabolism of glucose and fatty acids in the cytoplasm of cells leads to a common intermediate body, acetyl-CoA This acetylcoenzyme A then enters the cell organelles called mitochondria to produce energy by oxidative phosphorylation . ( phosphorus addition , the phosphate compound and oxidation ) . The process called Krebs cycle is relatively slow , so that an accumulation of acetyl coenzyme A, as a result of an excess of dietary lipids and carbohydrates , results in the synthesis and storage of fat.
Sugar, hypoglycemia and obesity
We believe that table sugar (sucrose ) is rapidly absorbed into the bloodstream , causing a sudden rise in blood glucose , followed by a rapid drop in the rate. Table sugar is accused of having a low blood glucose (or blood sugar ) in a vicious circle : Sugar raises blood sugar, which secrete insulin from the pancreas and insulin must penetrate glucose into the cells , which depletes the blood glucose. The poverty of blood glucose makes you hungry , which leads to snacking sweet products and ultimately creates obesity. Some are real addicts sugar .
However, the induced hypoglycemia ( by no carbohydrate diet and intensive training and short ) is a good way to lose fat quickly . Indeed, in a body in perfect health, the drastic reduction in carbohydrates triggers the accelerated recovery of fat reserves. The adrenal glands release adrenaline , which improves the supply to the brain and increases lipolysis ( release from triglycerides, fatty acids enter the blood to go uel muscles with energy ) . The pancreas releases glucagon , which converts glycogen into glucose , increases lipolysis and promotes the formation of glucose from lactic acid , glycerol and certain amino acids. The pituitary gland releases growth hormone that helps build muscle and lose fat.
Sugar is not a food that miraculously makes you fat. It does not provide more calories per gram than protein, while fats provide more than double. What makes obese is to absorb more calories than the body spends . Excess calories , it can be any food , even chicken breast and salad . In this sense, there is that we do not eat that is not fattening .
Carbs before training
Carbohydrate intake before exercise definitely helps performance for endurance sports. In fact, one study compared the effects of 75 grams of glucose , 75 grams of fructose and placebo , taken 30 minutes before running . The threshold of exhaustion was higher than 5 % in the glucose and fructose in the highest 10 % in the glucose group than in the placebo group. The question is: can we have the same improvement in bodybuilding ? Unfortunately not, many studies show that taking sugar before a workout did not contribute to the level of their performance in training. When you practice a short, intense effort , you can count on blood glucose as a source of fuel even if your muscle glycogen reserves are low.
Sugar intake before training is useless unless you practice a bit of cardio before strength training . In this case, the carbohydrate intake will increase your performance.
Other research has clearly determined that enough hydrates solid or liquid carbon have similar benefits on work endurance when consumed during exercise. There is much speculation on the taking of carbohydrates avantagerais the same performance for those who do not do cardio and go straight to the gym. One exception, if your last meal was more than 10h , you can take a drink consisting of glucose or glucose polymer ( eg maltodextrin ) : 30 to 60 grams an hour before you start your workout. Do not drink something high fructose : you could make a quick and impromptu round the toilet or have stomach problems.
Carbohydrates after training
Most experts recommend taking after training, a snack containing carbohydrates with a high glycemic index to facilitate the resynthesis of glycogen and protein assimilation . Carbohydrates with a high glycemic index will activate the production of a powerful anabolic hormone, insulin. This hormone stops catabolism caused by your intensive training, and encourage the entry of protein in your muscles. All these actions will result to optimize the recovery and muscle building.
The right proportions
The macronutrient composition of the diet for an average bodybuilder should be approximately as follows: 50% of calories from carbohydrates, 30% protein and 20% fat . Because of the biological value , each individual must play with these percentages to find that during making mass works best with him or her. For your sugar intake , you have to focus on complex and varied (forget the glycemic index) and your protein should perably be from lean sources such as chicken, fish , etc. . For fats, you should focus on monounsaturated (vegetable oils) and omega 3 fatty acids (salmon, sardines, herring ) . Limit your intake of trans fatty acid ( manufactured industrially as margarine fat).
The timing of carbohydrates
Feeding before exercise : it is certainly important for those that combine aerobic and strength training work about an hour before your workout , consume 200 calories (50 grams of carbohydrates in the form of food with a low glycemic index such as yoghurt , peas , beans or lentils. Otherwise, eat a food with a high such a small portion of bread, a small portion of rice or any of these products with a gelatinous texture and polymer-based glucose glycemic index ( candy) , 10 to 15 minutes before exercise.
Supply during the year: many isotonic drinks will do , especially if you include aerobic exercise in your workout. Be sure to take 30 to 60 grams of carbohydrate per hour.
Power after training : an adequate supply of carbon hydrate within 30 minutes after exercise is important . Of course, this should not be a problem for most practitioners . Choose fast carbohydrates such as rice, wheat , corn .
Dietary fiber
Consisting of molecules of glucose , cellulose ( dietary fiber found only in plant cell membranes ) is not digestible form a residue which helps the bowel . Pectin ( variety of dietary fiber , based on derivatives of galactose present in apples ) increases intestinal volume by absorbing water (formation of a gel, which use to make jams ) . Dietary fiber does not provide calories, and some ( apple pectin , fiber, carrots and oatmeal ) help remove cholesterol by setting bile salts and escape reabsorption (beware however fiber because experiments have shown that wheat bran was instead LDL cholesterol , that is to say, the bad cholesterol ! ) .
We can not say that the fibers are part of the essential nutrients. No disease results from a lack of dietary fiber.
However, constipation and obesity are some patients who take advantages of fiber intake. It fills the stomach without food (causing a feeling of fullness which proves to be a powerful natural appetite suppressant ) .
Then, in the large intestine, the fibers thicken fecal bolus drawing water as would a sponge , which accelerates the evacuation. Including fiber in their diet , diabetics require less insulin because the digestion of carbohydrates is delayed.
Besides the problems of gas and diarrhea, excess fibers can cause deficiencies in calcium , magnesium, zinc , iron and vitamin B12. Several statistics suggest that a diet rich in fiber protects colon cancer ( by setting and eliminating carcinogens ) , hemorrhoids (caused by the pressure it is necessary to exercise daily to make the difficult evacuation ) and diverticula ( small pockets or hernias of the intestinal mucosa , which can ignite and become infected , caused by gas , and the efforts to expel the food bowl.
Sugar is bad?
On all sides we hear about the evils of sugar. Is it really as bad as they say? In large quantities , it leads to obesity. The famous Dr. Atkins ( who advocates the very restricted diet of carbohydrates , for obese with what he calls " intolerance to carbohydrates ) explained to the public that sugar could become a real drug . Paradoxically it causes hypoglycemia , fatigue and pancreas to the point of creating diabetes in middle age, diabetes or fat (statistically diabetes disappears in a spectacular way when the sugar runs out ) .
Sugar undermines the effectiveness of the immune system by inhibiting the release of growth hormone by the pituitary gland ( known as growth hormone is normally released after an hour of sleep , hence the recommendation to avoid take before bed sugary foods that will secrete insulin which inhibit this release ) . Sugar being no stranger to vascular diseases so prevalent now suspected (he plays a role in the genesis of hypertriglyceridemia , indeed , insulin stimulates the synthesis of triglycerides), and help raise the rate of acid blood uric . In the mouth , it feeds the bacteria that cause cavities and tooth decay .
Table sugar , called sucrose , resulting from the combination of glucose and fructose in equal shares. It is ined to remove contaminants contained in the raw state . This purification process removes vitamins ( eg vitamin B1) and minerals (eg potassium) for its use by the agency must use its reserves to use it.
Sugar, pure carbohydrate and is a source of "empty" calories because it brings neither protein or minerals or vitamins that our bodies absolutely need, so that he can live without sugar.
The nutritional recommendations are not to exceed 10% of calories as sucrose for a sedentary . Feeding a sports competition for a long period of time may far exceed this amount without any problem ( except for teeth ) .
Chemical study
There are simple sugars ( monosaccharides, or monosaccharides ) , and more complex sugars ( saccharides , disaccharides up from polysaccharides , oligosaccharides through ) . Monosaccharide is a carbon molecule which is in the form of a chain comprising a plurality of alcohol groups and bearing an aldehyde functional group (CHO ) or a ketone (CO ) . Depending on the number of carbon atoms of the molecule , it is called triose ( 3 carbon atoms , for example , glyceraldehyde and dihydroxyacetone ) of tetroses ( 4 carbon atoms , such as reddening) , pentose ( 5 carbon atoms, for example, ribose) or hexose ( 6 carbon atoms, for example glucose ) . Examples of monosaccharides : glucose ( aldose or dare aldehyde function , sometimes called dextrose ), fructose ( ketosis , or dare ketone ) , galactose ) .
Glucose is a molecule consisting of a chain of 6 carbon atoms, 12 which are attached hydrogen atoms and 6 oxygen atoms . The chemical formula of glucose , C6 H12 O 6 , is also that of fructose , and galactose , which have the same number of atoms but not the same spatial structure ( the atoms have a specific requirement for each molecule isomer) . The arrangement of atoms in space may take several isomeric forms from a chemical formula based on the optical rotation of polarized light , there are a dextrorotatory form (glucose, which rotates the plane of polarization to the right ) a levorotatory form (fructose , which deviates the polarization plane to the left ) and an optically inactive form. Depending on the position of the hydroxyl group (OH) on the penultimate carbon chain , there are L- shaped and D- shaped , which does not overlap with the dextrorotatory and levorotatory forms in dare more 4 carbons ( except arabinose and frucose , which are two of the pentose L- series , pentoses and hexoses are all the D- series ) .
In combination , the dare form polymers which are simpler disaccharides , or combination of two monosaccharides : sucrose ( glucose and fructose , table sugar) , lactose ( galactose and glucose , milk sugar) , maltose (glucose and glucose ) . So the combination of eight monosaccharides, oligosaccharides talking , from 9 monosaccharides, is called polysaccharides (starch, glycogen , cellulose) . When glycoside contains only dare is a holoside , otherwise , it is a glycoside , which contains a non- carbohydrate portion . Maltodextrins ( hydrolysis of starch products ) promote protein anabolism by a protein sparing effect during intense efforts. These are glucose polymers , which have the advantage of quickly leave the stomach and intestine, without attracting the muscle water , to go quickly supply the muscle cells for energy and replenish the glycogen stores .
Sweeteners
Many people are forced to give up sugar , for all sorts of reasons. But they are not obliged to use the sweet taste , with sweeteners . There are carbohydrate sweeteners ( saccharin , xylitol ) , the protidic sweeteners (aspartame , glycine) and plant sweeteners ( stevia , licorice ) . Saccharin has been around a long time and is still used . The famous sugar substitutes are small white tablets which is 300 times sweeter than sucrose. One tablet provides no calorie ( but provides 5.2 mg of sodium ) and is equivalent to a piece of sugar 5 g . Based phenylalanine and aspartic acid, two amino acids , aspartame sweetener is the most widely used . Indeed, it leaves no bitter aftertaste . The sweetening power of aspartame is 180 times that of sucrose.
The Importance of original Fitness
Friday, February 14, 2014
One of the simplest and most effective ways to bring homeless blood glucose levels, cut the risk of cardiovascular disease, and improve overall health and well-being is bona fide fitness and exercise. Yet, in our increasingly sedentary world, where almost every essential task can be performed online, from the driver's seat, or dissemble a phone call, exercising and being physically fit importance factor tough case to sell.
In reality, everyone should exercise, climactically survey shows that only 30% of the United States erotic population gets the recommended thirty minutes of general physical activity, again 25% are not active at all.
Inactivity is thought to be one of the least reasons for the surge of type 2 diabetes in America, because inactivity and obesity promote insulin resistance again other factors that trigger other kinds of diseases.
The good leak is that it is never radically late to get moving, and life is individual of the easiest ways to start controlling the onset of any kinds of diseases. For kinsfolk who are already candidates for some serious diseases like diabetes besides heart failure, exercise and physical fitness contract improve the condition of some parts of the body love insulin sensitivity, lower the risk of heart disease, and promote weight loss.
In 2003, the Journal of Clinical Endocrinology and Metabolism had published an issue regarding the resolution of their study again cause out that insufficiency of exercise and physical fitness were the fundamental factors delayed corpulence again incomparable dynamite diseases like diabetes.
Hence, it is extremely important for a person to stay vigorous and act for physically fit clout order to avoid such illnesses.
Getting Started
The first behest of business with any exercise plan, especially if you are a �dyed-in-the-wool� couch potato, is to excogitate with your health charge provider.
If you have cardiac factors, your doctor may want to perform a vexation test to inaugurate a safe blot out of exercise thanks to you.
Certain complications of some diseases will and dictate what type of exercise program you can take on. Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a risk for connections with diabetic retinopathy due to the risk for further damask ewer damage and possible �retinal detachment.�
Health experts also bounce off that patients with sever surface neuropathy or PN should evade foot-intensive weight-bearing exercises such as long-distance walking, jogging, or walk aerobics and opt instead through low-impact activities dote on swimming, biking, and rowing.
If you have conditions that make exercise further physical freedom a challenge, your provider may touch you to an exercise physiologist who can procreate a fitness program in that your specific needs.
If you are already active in sports or work out regularly, it will still support you to discuss your regular demeanor with your doctor.
The bottom specialty is that physical room again exercise should not have to be a trying activity and should not come wipe out strong. Your exercise opinion can imitate as routine as a brisk nightly neighborhood walk, expressive the dog, or plainly radiant the stairs instead of the elevator. The cash matter is that you support on moving. Every little deal really helps a lot.
In the end, you bequeath realize that the many things that rightful goodies can bring you are equally the unbroken thanks to what corporal fitness can do for you.
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