Nutrition

The responsible substances for the supply of calories to the organism, our "energy fuels", are divided in: prótidos proteins or; lipids fats or; e glissades carbohydrates or. However, and because nor of calories the human being only lives, other alimentary components exist that, acting in a constant interface, if they coat with utmost importance for our metabolism and the fabric cerebral. They are counted, between them, the vitamins and you leave them minerals, but also other relief substances absolute, as staple fibres or the cellulose and the water.

Proteins

The proteins are, par excellence, the construction materials of the organism. They constitute half of the dry weight of the body, of which 1/3 are formed by muscles, 1/5 per bones and cartilages and 1/10 for the skin and remains.

The protein is the base of the constitution of any muscle. Of this it does not remain any doubt. "the dense" part of the muscular mass is constituted by protein or protein staple fibres. It is first of all the supplements that must be taken. It is simply the foundation. In top of it it only is that if it can continue the solid construction of something. Scientific studies and recent experiences of culturists and people of the sports with weights defend that the protein consumption for an athlete of musculação or other sports where the muscular mass is a objective must at the very least be of 1,5g/kg of corporal weight/Day. Thus being, an athlete of 80Kg must consume per day 80 x 1,5g = 120g of Protein.

The Protein is part of day-by-day of an athlete of weights and other sports also. Its applications are multiple, therefore it is applied some objectives to obtain with the body. Without it almost valley the penalty not to continue.

Carbohydrates

Vulgarly known for "you sweeten", the carbohydrates, or glissades, they are chemical carbon composites, oxygenic and hydrogen and represent one of the most important power plants of the human organism.

The simple carbohydrates are double molecules or simple of you sweeten that they require little or no digestion. They penetrate quickly in the sanguineous flow and are carried to the entire organism, having increased the values of concentration of sugar in the blood - the glycaemia - and designating to the pancreas that must segregate insulin. He is this important hormone that it prevents the extreme accumulation of sugar in the sanguineous chain and that guarantees that the necessities of glucose are supplied. Fructose, the sugar of the fruit constitutes a simple carbohydrate example. This type of carbohydrates is, nominated essential for the survival of the cerebral cells and red globules. Part of the freed energy is consumed immediately, for the cells, but the remain is stored, mainly in the liver and the muscles, to be used when the organism of it to need.

The complex carbohydrates, by its side, are constituted by long molecule chains of sugar, that have of being decomposed by digestive enzymes in simple molecules, before being able to be absorbed by the blood. The farinaceous beetroot, milk and foods contain this type of sweeten. In this last case, and a time that the digestion delays some hours, glucose slowly is freed in the organism. Consequentemente, the insulin also is freed gradually, à measured that it goes making lack ao metabolism, allowing that the blood regulates and balances its levels of sugar.

Advice for who does not want to gain much weight, much less fat: He tries to reduce the fine carbohydrate consumption - sugars, cakes and chocolates, among others - being substituted them for other alternatives (as sweeteners for example) and opts, that always possible, for complex carbohydrates. A time that the function of carbohydrates also is to supply energy to the organism, an extreme consumption of you sweeten will be able, easily, to cause dental carieses and to be changed into obesidade.

Fat

The fats (or lipids) are very energy foods and our necessary body of them to function adequately. They facilitate the vitamin absorption A, D, E and K and are essential to the muscles, the brain, the skin, the hair to our immunological defences, and the cellular structure. However, when ingested in excess (relatively às necessities do metabolism), they are they who make us to fatten and to raise the cholesterol levels, therefore our organism burns carbohydrates but it stores the fat. Some scholars also defend that the extreme consumption of fat can be associated to some types of cancer.

Each individual must ingest, daily, an amount of proportional fat to its energy requirements. For example, man with 70 kg of weight, that he plays an activity that demands an average great expense of energy, needs 2800 calories per day. The lipids ones must contribute with about 20% of this value. Everything what will be for beyond this value will be stored in adipose fabrics, generating the obesidade.

Try to reduce the consumption of saturated fats - as it bathes it and the butter, for example -, that they can make to go up the cholesterol level in the blood.

Always prefers mono insaturadas - as the oil and the oil of peanut - and polished them insaturadas - soy and sunflower oils -, of preference in raw. Exactly thus, it always makes it of moderate form, not to be harmful to the health.

Advice: He reduces the consumption of fats, over all the saturated ones. He prefers milk and lean yoghurts e, to thicken gravies; he uses creamy cool cheese instead of creams. Of preference oil and he ignores oils and butters. He prevents the frits and, when cooking the foods, he only tempers of oil when he will be to finish the cozedura. That always possible he opts to the vegetal fats in time of the animals. E never if forgets to remove the fats of the red meats and the skins of the whites.

Back...