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Ingestion of omega 3 and 6 should be balanced

Ingestion of omega 3 and 6 should be balanced

There is a large distribution of oils and fats in the animal and plant kingdom. However, the current concern has been regarding the proportion of consumption between the determined fats of omega 6 and omega 3 due to their imbalance in modern food. Food before industrialization contained proportions of omega-6 and omega-3 from 1: 1 to 2: 1 - these values ​​are appropriate for human health, since the balance between these two types of "fats" confers a protective metabolic effect on the body. However, with the large increase in processed foods - refined oils, low consumption of foods of vegetable origin and fish and seafood - this ratio went from 10: 1, 20: 1 to 50: 1. which is harmful to human health, mainly because it is related to the onset of heart disease and cancer.

The current concern has been regarding the proportion of consumption between the determined fats of omega 6 and omega 3 due to their imbalance in food

Populations that present fruits, vegetables, nuts, cereals, olive oil, cheese, fish and moderate amounts of wine, therefore, also present adequate amounts of: selenium - a mineral considered an antioxidant -, glutathione - which is present in fish and is extremely important to balance the ratio between omega 6 and omega 3 fatty acids - high amounts of fiber, resveratr ol - also with antioxidant function -, and polyphenols - from olive oil and vitamins C and E. All these compounds are important to protect the body from free radicals and therefore reduce the risks of chronic non-communicable diseases. The presence of these foods in human feeding may be related to protective effects, because when comparing populations that use these foods with populations that maintain a Western diet, the latter group presents more diseases compared to the first. The suggested values ​​for a good balance between the amounts of omega 6 and omega 3 in the diet are described by the World Health Organization (WHO) together with the Food and Agriculture Organization of the United Nations (FAO), which recommend the ratio of : 1) can reach up to (10: 1). In order to achieve these values, the researchers Simopoulos & Robinson (1) published in (1999> ) conduct that can be found in the

Dietetic Guide to Diet of the Omega in Seven Steps . However, they should be associated with a well-planned diet, considering the aspects between consumption and energy expenditure, exclusion of foods manufactured with hydrogenated fat, good variety and proportionality of all foods consumed, so that together with the Seven Steps below, 1 - Choose foods rich in omega 3 fatty acids, such as fatty fish (salmon, tuna, herring and mackerel trout), walnuts, canola oil, flaxseed and green vegetables

2 - Use monounsaturated oils, such as olive oil and canola oil;

3 - Eat seven or more servings of fruits and vegetables per day;

4 - Eat more vegetable proteins, including peas, beans

6 - Avoid high-fat and high-fat dairy products due to the presence of saturated fat;

6 - Avoid oils rich in omega 6, such as corn, safflower, sunflower, soybeans and cotton;

7 - Reduce trans fat intake by "switching" the following products: margarine, vegetable shortening, pastry preparations, fried foods, snacks and processed foods.(1) Simopoulos, A. P. & Robinson, J. (1999> ) The Omega Diet. The Lifesaving Nutritional Program Based on the Diet of the Island of Crete. HarperCollins, New York, NY


Lose weight with small changes of habit

Lose weight with small changes of habit

The feeling of climbing the scale and seeing the pointer pushing upward can despair most of us humans, and with that, make us chase after the injury left by the end of the year and the sedentarism that the season brings. Therefore, in this article I intend to give tips on how to lose the extra pounds without despair.

(Food)

Soy Nutrient Can Prevent and Control Hypertension

Soy Nutrient Can Prevent and Control Hypertension

A study conducted at Columbia University (USA) and reported at the annual meeting of the American College of Cardiology points to the isoflavones - a nutrient found in soy, green tea, peanut and other plant foods - as potent allies in the control and prevention of high blood pressure. According to the researchers, this component contributes to the dilation of the blood vessels and, consequently, improves the pressure.

(Food)