Rosemary: An Unknown Source of Calcium

Among the herbs aromatic most popular and find the rosemary that in addition to spice up our plates, is an unknown source of calcium, A mineral of great importance and abundance in the human body, whose share can be achieved more easily if we include this herb to your diet.

The fresh rosemary has 315 mg calcium per 100 grams; a handful of this herb can have almost 100 mg of this mineral. But if you use dried rosemary and dried, as a spice with only two teaspoons can reach the level of calcium of milk, and that for every 100 grams provides 1280 mg of the mineral.

The rosemary is an herb that goes well with roasted potatoes or yams, and also makes a perfect pair with meats of all kinds. We can easily add rosemary and add to our preparations calcium our diet to benefit the body with this mineral in addition to maintaining healthy bones and teeth, aids in muscle contraction and the functioning of the nervous system.

Dried Thyme - A Species Concentrated In Minerals

The ingredients in small plates, i.e., spices not only add flavor and aroma to our foods but can also provide valuable micro-nutrients. That is the case dried thyme which is minerals concentrated in a spice.

Small teaspoon dried thyme is able to offer 94.5 mg of calcium, 6.1 mg iron, 11 mg of magnesium, 41 mg potassium, 10 mg of phosphorus and 0.3 mg of selenium with antioxidant power. Of course, these small amounts of thyme offer only 13 K cal so do not change the energy density concentrated in minerals but our recipe.

In addition to these minerals important for the body, thyme is rich in dry Phytosterols that help reduce blood cholesterol and also has lots of fiber (37%), so its inclusion in sauces, to flavor meats or pasta or as part of a landfill is a great trick to return more nutritious and healthy our meals.

Carbohydrates Fast And Slow: A Mistaken Notion

Traditionally, carbohydrates were classified according to their chemical structure: simple or complex, with the assumption that the first to taste sweet went faster in the blood than the latter (flour and starches). It was thought that simple carbohydrates, consisting of one to two basic molecules (glucose, fructose, galactose), were more rapidly degraded by the digestive system as complex carbohydrates consist of long chains of molecules based (as starch), resulting in a gradual release of glucose into the blood through them. But the work precipitates, which led to the classification of the glycemic index carbohydrate, have shown that this view is false. There is now evidence that starch can be degraded much faster than a simple sugar by our digestive system. Thus, starches may cause a higher rise in blood sugar than sweet foods. These findings have shattered the notion of fast and slow sugars, but now totally obsolete unfortunately still widely used.

The physiological reality shows that all carbohydrates, when consumed, causes elevation of blood sugar (or glucose) to a maximum value. However, this hyperglycemia appears almost simultaneously for all carbohydrates, whether simple or complex. The work of ML Wahiqvist has shown that all carbohydrates consumed on an empty stomach is absorbed in 20 to 30 minutes.

The glycemic index measures the power hyperglycemic

From this given, we can see that what differentiates each carbohydrate is basically the value of the glycemic peak following ingestion it causes. Pic will be higher with white bread or com flakes with the lens. It is this power hyperglycemic extent that the glycemic index, or GI, which thus reflects the ability of a carbohydrate to raise blood sugar after consumption, compared to a pure carbohydrate (whose value was set at 100). Thus, more food will be hyperglycemic, and the GI will be.

Advices To Consume More Vitamin C

The Vitamin C is one of the most needed micro-nutrients in our body because it helps keep the immune system, helps absorb iron, promotes healing of wounds and is also a potent antioxidant, therefore, obtained through food is of great importance. Here are some advices to consume more vitamin C and meet the daily quota.

We need approximately 60 mg daily of Vitamin C but those who smoke, do intense physical activity or drink alcohol excessively, require larger quantities, so if you want to avoid shortages and ensure their needs are covered, here are some advices to consume more ascorbic acid daily.

• Prepare your juices and salads just before eating because vitamin C is easily oxidized and if you leave in the refrigerator that has a salad, you will lose much of this micronutrient.

• Cook potatoes and sweet potatoes with the skin, so take advantage of the vitamin C that they possess.

• Consume at least a portion of raw fruit and vegetables a day, in this way guarantees that vitamin C contained in these is not lost in cooking but enters the body.

• It incorporates a lemon juice to salads, In order to obtain an extra supply of vitamin C.

• Use chopped fresh peppers to flavor meats or as an ingredient in salads, this can increase significantly the amount of ascorbic acid consumed daily.

• Add fresh fruit to milk or yogurt for the same a little more of this valuable vitamin.

• Use herbs such as parsley or cilantro which have high amounts of vitamin C in their composition and in small amounts can add flavor dishes and this micro-nutrient.

These practical advices help meet the needs of Vitamin C in the body and preventing the deficit in order to ensure good antioxidant defenses and we all need to prevent disease and prevent cell oxidation that free radicals cause.

Egg Is The Best Source Of Protein For Athletes

Protein in the diet of anyone is very important because the body needs to function properly, but in the case of sportsman, they become more important to replace structures damaged by physical exertion. Among the varied sources of food proteins exist, but the best source of protein for athletes is undoubtedly the egg. Then we tell you why.

• The egg cellular structure is simpler than other sources Protein therefore, is more easily digested the meats, cheeses and dairy products, which favors its use in foods prior to exercise, where you cannot complicate or slow the digestive work with food.

• You have proteins of high biological value that is; like all other animal food has all the essential amino acids the body needs to form proteins and tissues in the body.

• Their fat is emulsified therefore also digested more easily than they have meat. That is, if we want easily assimilated without neglecting the digestive work, it is always better to eat a whole egg, which fats are emulsified meat where fats require emulsification in the intestine.

• It purine-free substances in blood become too much uric acid can be harmful to health.

• Its proteins can be separated perfectly from fat If you remove the clear and discard the yolk, which is also an advantage if you just want to increase protein without adding fat to the diet.

• It is a food versatile preparations can be included in sweet and savory, hot or cold and flavourless therefore, people in general, the egg will not unpleasant.

• It also has good protein and nutrients that promote the absorption of the same, minerals important for the athlete as sodium, potassium, magnesium, calcium, phosphorus, selenium, iron and zinc.

As we see, besides being a great source of protein all the components turn it into an ideal food for athletes therefore favor the absorption of much needed protein when performing heavy physical effort required to replace body structures.