Monday, March 9, 2015
Double nutrients important for a healthy body diet foods
Double nutrients important for a healthy body
Dietary guidelines, and even posters definition of nutrients in the products, sometimes emphasize this or that element.
They advise us to take what amount of this vitamin or mineral salt or another. And separating the components of food from each other, the guidelines become easy to read and help us mostly to prevent the occurrence of diseases associated with lack of nutrients, such as scurvy (caused by lack of vitamin «C») or pellagra Alhsaf pellagra (lack of acid nicotinic «niacin» niacin) .
However, good nutrition and the way that our bodies absorb and process nutrients remain a great mystery compared with a list of individual nutrients provided in the guidelines.
Most nutrients do not flying solo alone, they interact, and unite with other forces, and cancel each other, and accelerate to occupy a position in the metabolic processes.
The advantage lies compared with grains or food supplements in food that contains a mixture of nutrients, and therefore we take advantage of the interaction of these elements in every bit we eat.
The following is a list of nutrients that work together binary.
This brief list includes only a sample is not sufficient because the evidence depends completely. While this may help us to choose our food.
Vitamin D and calcium
Calcium, like the majority of nutrients absorbed into the intestine. The event was the large quantities of this element, Tonic for bone health, carried himself through the inner lining of the intestinal walls.
However, the presence of small amounts of it can be absorbed with the help of Vitamin D and a number of derivatives that show a very active here. It also vitamin D always help in the absorption of phosphorus, which is another important element for bone strength and health, as well as the element magnesium.
Growing evidence that modern vitamin D may provide a large number of benefits, including providing some protection against heart disease and some types of cancer.
Some of these may result in benefits for the tasks carried out by the vitamin in the processes of absorption, but it may be the result, more than was previously thought, the direct impact of this vitamin on disease processes, and the work of the immune system.
So far, the official dietary guidelines recommend that adults eat 1000 (mg) of calcium and 400 IU of vitamin D daily.
The older adults, they eat more: 1200 mg of calcium infringement after the age of fifty years, and 600 IU of vitamin D after infect 70 years of age.
To find out the amount that you have to be addressed, the cup of milk a capacity of 8 ounces (230 ml almost) contains 300 mg of calcium, and add to it and as a result support milk additional elements it contains 100 IU of vitamin «de».
The discussions now revolve around whether it was necessary to review these recommendations in order to reduce the amount of calcium intake for increased amounts of vitamin D (1000 IU, and even more).
Sodium and potassium
90 per cent comes from the sodium we eat from a sodium chloride salt. And sodium and chloride are vital elements, because we نحتاجهما to maintain fluid levels in the body.
However, the U.S. deals a day on average large quantities than the body needs. Increased sodium to influence the natural capacity of the blood vessels to relax and expand, while urging the body at the same time to retain water in it, and thus increasing the blood volume.
And lead the difficulty of the flow of larger quantities of blood through the blood vessels to the heart problems.
And the blood pressure rises, and increases the likelihood of heart attack or stroke.
However, the potassium, which stimulates the kidneys utter the sodium out of the body, goes against the harmful effects of sodium increase on the heart and blood vessels.
The many studies have shown the link between eating larger amounts of potassium and blood pressure between cases at least, any health.
It also deepened some studies and found that the ratio between potassium and sodium may be more important than the amount of sodium or potassium alone, but to determine this percentage is still uncertain so far.
According to current guidelines, the American adults get 4,700 mg of potassium and between 1,200 and 1,500 mg of sodium per day, an increase of four to one, or three to one.
And deals with the U.S., on average, half of this amount of potassium (2,500 mg), twice at least this amount of sodium (7500 mg 2500).
Therefore we have to address the most amounts of potassium eating fruits and vegetables (major sources of potassium) and reduce salty snacks, and fast foods, and ready-made food (which is the main source of sodium).
Vitamin B 12 and folate
A vitamin B 12 with folate folate and one of the most binaries importance, since they are working together to support the basic processes of cell proliferation.
As they were working on the representation Article Alhomsistin the homocysteine diet.
And folate, which is one of a group B vitamins eight, depends on vitamin B 12 to be absorbed, stored, and metabolised.
All this, however, come from two tangles separate from the animal and plant kingdoms, Vviamin B 12 »There are naturally present in meat, eggs, milk and other animal foods, while made up of the most important sources of folate from leafy vegetables, beans and legumes.
The chips contain grains that are shopping for a morning breakfast on the added amounts of minerals and vitamins which contain vitamin B 12.
As they are in the United States, according to the laws, breakfast cereals morning Balfolat. As a result, it is easy to get the recommended amount of vitamin B 12 (2.4 mg) and folate (400 micrograms), eating a balanced diet.
And vegetarians Alsarmon who abstain from eating any animal products, you may find it difficult to get كفايتهم of «B 12.
However, shortages or deficiencies in vitamin B 12 does not come from, but often from a lack of substance found in the human digestive system.
Some people lack this article, a protein secreted by the stomach cells need vitamin B-12 is to be absorbed in the gut ileum which there is the bottom of the small intestine.
And less stomach secretions that analyze compounds of vitamin B 12 »I have a lot of older people, and because of their atrophic inflammation of the stomach atrophic gastritis, which is an inflammatory condition that affects the lining of the stomach.
As for the lack of folate may appear for several reasons, including poor nutrition, alcohol heavily (alcohol affects the absorption of folate), and a lack of vitamin B 12 »because folate need this vitamin to be metabolised.
Deficiency in one or both of these vitamins lead to a situation «large cell anemia» macrocytic anemia, which show a large red blood cells.
It can address the shortage of vitamin B 12 directly. Fbalamkan get an injection of it every few months, or taking pills daily. Even if you are a people who have not encouraging factors in the stomach, or atrophic suffering from inflammation of the stomach, the high dose pill (1 mg) be sufficient so that the body can absorb the proper amount of vitamin.
And causes deficiency in vitamin B 12 to neurological problems ranging from mild tingling sensation to memory loss, as well as anemia.
The lack of folate can be corrected to take multivitamins or folic acid pills.
In fact, the folate found in food products enhanced by, or Habbouba, it is absorbed and digested almost twice faster than the folate found in natural food.
Zinc and copper
Copper associated in our minds bills metal, wire, pots, but it is also a vital component of diet. The zinc is known more as available, and this is partly due to zinc tablets to reduce the incidence of colds (although mixed evidence about that).
Presumably adults take 900 micrograms of copper per day. The zinc For men taking 11 mg of it compared to 8 mg for women. Given that these two elements are not rare in U.S. food products, the deficiency or deficiencies therein, is unthinkable.
And copper competes with zinc to take positions for them within the small intestine, allowing absorption. Though large amounts of zinc, copper loses his battle and show case the shortage of copper.
And described some people suffering from macular degeneration of the eye, which can lead to blindness, a combination of vitamins and minerals called AREDS that afternoon theyre slowing down the progression of the disease.
The AREDS beans includes 80 mg of zinc, an amount sufficient to lead to a shortage of copper, so they added 2 mg of copper to those grains.
The other source to increase the amount of zinc is Paints (creams) dental industry.
He described the report published in 2008, four cases of neurological disorders in people who use dentures paints.
Has appeared in copper shortage due to their use of large quantities of paint. As someone researcher at the Harvard case of this kind in 2009.
«Naaasin» «tryptophan»
«Naaasin» niacin is one of the group B vitamins, the name is due to vitamin B 3.
And knows his name today most probably thanks to the control of cholesterol, as lead large doses (500 to 1500 mg per day) to reduce harmful LDL cholesterol and increase HDL cholesterol HDL.
However, these dosage increase very much the doses needed for feeding, the recommended daily فالكمية it is 16 mg for men and 14 mg for women.
The tryptophan tryptophan is one of the nine amino acids that the human must be addressed.
The amino acids are essential proteins stones. Man can not usually produce these acids by himself.
And «tryptophan is important for several reasons, the most important role in supplying the body Balnayasin, and through a process of representation of complex diet.
Therefore, one way to avoid the shortage or deficiency in «Naaasin» is eating food that contains a lot of tryptophan. The chickens and turkeys are the best sources of tryptophan.
Commonly referred to as pellagra pellagra, a disease classically associated of inferiority in Naaasin, and it was believed in the past that it is caused by a lack of tryptophan.
This was a disease that leads to a bad rash, diarrhea, and dementia, common in the American South, the beginning of the twentieth century.
He said the success of the scientists to identify the disease as a result of the lack Naaasin and one of the major successes in studies of the food spread of disease.
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