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Minerals are very important in human health, one of which is magnesium, but get very little attention in its consumption

Magnesium is the chemical symbol Mg and atomic number 12. The atomic weight is 24, 305 u. It is the third most plentiful element dissolved in seawater and eighth most abundant element constituting about 2% of the earth’s crust. Magnesium is essential for all living cells, and is not as pure metal in nature.

Magnesium is essential for the human being is involved in the activation of at least 300 different enzymes and other body chemicals. It plays an important role in the activation of vitamins especially vitamin B and its derivatives and plays an important role in the synthesis of proteins and antibodies and the excitability of the muscles, the formation of bone and tooth structures.

It also has an anti-stress, antidepressant, antithrombotic, antiinflammatory and cardioprotective, acts as stabilizing the structure of DNA and RNA chains, so aid in the transmission of genes and chromosomes that make up our genetic code in cell division , second part in the formation of neurotransmitters and neuromodulators, repolarization of the neuron, magnesium, helps preserve memory, this mineral appears to regulate the principal brain receptor involved in learning, so its deficiency can result in a reduction in the ability to learn and memorize.

Involved in muscle relaxation with a very important action in heart muscle and improves the functioning of mitochondria, which are the energy factories of cells: energy needed for the proper functioning of our heart and also acts as energizing and soothing the body .

It helps purify the blood, dissolves cholesterol deposits in blood vessels, activates and mobilizes white blood cells, and promotes the production of antibodies. Prevents kidney stones and gallstones as it mobilizes calcium from binding. It acts as a mild laxative and antacid.

It acts on the neurological system by promoting sleep and relaxation, self-regulating homeostasis, favors the intestinal flora and allows the absorption of nutrients, increases bile secretion promoting fat digestion and elimination of toxic waste. Neutralizes odor chemical elements in stool and improves body odor, especially in the armpits and feet, it protects us from heart disease, mainly in hypertensive patients.

This mineral maintains youth and decreases the risk of premature aging, as it decreases the activity of free radicals in the cells, when our cells lacking magnesium their membranes become more rigid, free radicals increase their destructive activity and affect the integrity cell which results in premature aging.

On the other hand produces beneficial effects on diabetes: in recent years has developed a new therapy which supports the view that appropriate doses of magnesium may help prevent the complications of diabetes (neuropathy), this mineral plays a key role in secretion and action of the hormone insulin.

It is harder for the body control blood sugar levels without proper levels of magnesium within body cells. According to experts, the consumption of magnesium in adequate amounts may help reduce from 10% to 34% risk of developing diabetes. In women enhances the killing of migraine and other headaches, is involved in hormonal balance, decreasing premenstrual pain, it is essential to achieve pregnancy and avoid abortion. Prevents toxemia in women and seizures in the infant.

During pregnancy, Mg deficiency may cause a health problem known as preeclampsia, which is characterized by elevated blood pressure, fluid retention and an abnormal loss of protein in urine, with fetal growth retardation and in this condition magnesium prevents preterm maintaining relaxed uterus, its use is recommended during this period and infancy; also helps prevent breast cancer, matrix, osteopenia and osteoporosis.

A good supply of this mineral also accelerates wound healing. In man the use of magnesium in cases of inflammation of the prostate is widespread in many countries for its success, encouraging sexual activity. It is a useful compound in renal, and blepharospasm (eyelid disease)

Stress, excess sugar, alcohol, drugs and diuretics cause the body to remove the magnesium in large quantities.

If we look for foods rich in magnesium, we can use green leafy vegetables, legumes, nuts, some fruits and fish in general. Thus a non-exhaustive list would contain foods such as beets, spinach, wheat, oats, potatoes, carrots, almonds, walnuts, hazelnuts, chestnuts, rice, cherries and bananas, among others .

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As high-protein diets have become very popular in recent years. The justification for high protein diets is that carbohydrates cause swings in blood sugar that can reduce consumption of fat. Complex carbohydrates such as rice and pasta calories make it difficult for your body to become fat. The objective of this protein diet to increase consumption of foods rich in protein and minimize carbohydrate foods.

Sample protein diet

A typical breakfast of a high protein diet consisting of eggs and bacon. Do not serve with toast or juice. For lunch you can take a double cheeseburger (without bread) and a small salad. At dinner, just eat the meat of your choice until stuffed. You can supplement this food with more salad if you like. To maximize the effect of dietary protein, you should avoid all foods with sugar, starchy vegetables, grains and fruits.

High-protein diets and weight loss

A diet high in protein may reduce fluctuations in levels of blood sugar. A diet rich in protein can cause weight loss faster than a normal diet. However, this is mainly due to the loss of water weight. Having a healthy amount of carbohydrates in tissues of the body stimulates your body to store water, which is healthy and necessary. If you reduce dramatically the amount of carbohydrates in your body, then it will retain less water. The problem is that when you start eating more carbohydrates (as almost everyone does) back to regain weight.

Problems with high-protein diet

Another key point to consider is that excess calories, regardless of their origin (proteins, fats, or carbohydrates) is converted into fat in your body. Your body does not care what the source of calories, just know you have at your disposal more calories than you need to spend, so that stores excess calories as body fat.

Another problem with this diet is that it can lead to an excess of cholesterol. Too much protein can be very unhealthy. This diet can cause kidney problems due to low carbohydrate intake, and since carbohydrates are a source of energy, not eating can make you weak.

Replace fat complex carbohydrates

Replace some of the fat by complex carbohydrates contained in plants is in our body weight. How? increasing complex carbohydrates about 55%. This does not mean eating huge plates of vegetables, rice and pasta, because we must not exceed your daily calories assigned to this group.

The group consists of carbohydrates legumes, cereals, vegetables and fruits. The amount in grams of vegetables and fruits to eat, must be higher than those of legumes and cereals and a portion of vegetables should be eaten raw in a salad.

Remember that vegetables and fruits are our main source of minerals and vitamins. Taking complex carbohydrates has another advantage. By introducing the group of vegetables, we ensure that a portion of the proteins we eat are vegetables.

Legumes, vegetables, fruits and grains contain indigestible substances in the human digestive tract, known as fiber or food, which exert a significant influence on the digestive physiology and metabolism of cholesterol. The fiber has very beneficial effects on lipid metabolism with decreases in total cholesterol, LDL cholesterol and triglycerides.

Overweight is the result of energy imbalance that occurs when caloric intake is excessive in relation to the subject’s energy expenditure. By eating more energy than necessary, it is stored as fat. The first step is to reduce total calorie intake per day. By lowering the total calorie intake, you have to consume less of everything. Also of carbohydrates. At issue is to raise the percentage of carbohydrate on total energy intake at the expense of reducing fat.

Remember:
Optimal feeding gets the total energy intake as follows:
Carbohydrates 50% 30-35% Fat 15% Protein

Reducing calories by removing fat

When it comes to weight loss, the overall reduction of calories a day is essential. In what percentage are reduced and how long he can only decide on a doctor. However, on the basis that not all calories are equal and that fat provides 9 calories per gram and has little satiating effect, there is consensus among the medical establishment that fats should be reduced to approximately 25% of the total calories.

Will not have to prove or butter, margarine, cream, fatty cheese (yes skimmed fresh cheese and curd), pastries and cakes (with large amounts of hidden fat), whole milk, mayonnaise sauce dressing, nuts, sausages. Forget, too, cola, for their high sugar and sweets (simple carbohydrates) and avoid red meat rich in fat. You should also delete fried and not abuse the extra virgin olive oil.

Our concern for the line and the false belief that carbohydrates are fattening foods has led us to reduce their consumption.
* According to the study CARMEN (Carbohydrate Ratio Management in European National Diets) shows the error of our position.

The European study has shown that it is possible to lose weight steadily consuming complex carbohydrates. It shows that being overweight is less likely with diets rich in complex carbohydrates in a plethora of vegetables, fruits, pasta, rice, vegetables and whole grains.

These foods are typical of the Mediterranean diet, are back in fashion for its multiple benefits. They are an important source of vitamins, minerals, protein and vegetable fiber and fat intake is almost nil.
The body uses these calories immediately, as soon as received, and not as efficiently stored as fat. In addition, the caloric difference between these two food groups is evident that the consumption of carbohydrates is more appropriate when it comes to controlling weight. Fats provide 9 calories per gram and carbohydrates, including sugar, only 4 calories.

In recent years, consumption had declined in favor of a diet rich in animal-like proteins and excess saturated fat. Now, with this study shows that reducing saturated fats-especially-and increase the proportion of carbohydrates, as well as being beneficial for the heart, seems to promote weight loss.

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Rating low-carbohydrate diet and risk of coronary heart disease in women

Background:

It has advocated the use of low-carbohydrate diets for weight loss and prevent obesity, but has not determined the long-term safety of these diets.

Methods:

We evaluated data from 82,802 women included in the Nurses’ Health Study (health study of nurses) who had completed a validated questionnaire on food frequency.

The questionnaire data were used to calculate the score of the low-carb diet, which was based on the percentage of energy consumed as carbohydrate, fat and protein (a higher score reflects a higher intake of fat and protein and a lower intake carbohydrate).

We examined the association between scores of low-carbohydrate diet and the risk of coronary heart disease.

Results:

During 20 years of follow up, we documented 1994 new cases of coronary heart disease. After multivariate adjustment, the relative risk of coronary heart disease when comparing the highest deciles and lowest score in the low-carb diet was 0.94 (confidence interval [CI] 95% 0.76 to 1.18, p for trend = 0.19).

The relative risk comparing the highest deciles and lowest score in the low-carbohydrate diet based on the percentage of ingested energy as carbohydrate, animal protein and animal fat was 0.94 (95%: 0 , 74 to 1.19, p for trend = 0.52), whereas the relative risk in terms of percentage of energy from intake of carbohydrates, vegetable protein and vegetable fat was 0.70 (CI 95% 0.56 to 0.88, p for trend = 0.002).

Improved glycemic load was strongly associated with an increased risk of CHD (relative risk comparing the highest deciles and lower: 1.90, 95% CI: 1.15 to 3.15, p for trend = 0.003 .)

Conclusions:

Our findings suggest that diets low in carbohydrates and high in protein and fat are not associated with an increased risk of coronary heart disease in women.

When choosing vegetable sources of fat and protein, these diets may moderately reduce the risk of coronary heart disease.

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In phase one you lose weight quickly, it only lasts two weeks but is very effective. During phase two, the weight is gradually lost as it should be to avoid problems with metabolism and excessive sagging.

* First phase:

Fast weight loss is achieved only lasts two weeks. During this stage do not eat bread, sugar, rice not eaten fruit or fruit juices. You can eat meat, dairy products and vegetables low in fat.

* Second phase:

In this phase hydrates “good” start to slowly introduce back into the diet. The good carbohydrates are fruits, wholemeal bread, whole grain pasta, brown rice or brown rice, etc. It begins by introducing a fruit snack and breakfast cereals. This phase will continue to lose weight more slowly but helps us return to a balanced diet habit.

* Third phase:

Once we achieve the ideal weight starts phase 3. It is assumed that because the person has already learned to eat properly and therefore the phase three is actually a continuation of the eating habits that have developed. Phase three should always be kept on a regular basis, for life.

If some weight is recovered can be carried out phase one for 1 week.

The famous South Beach diet allows you to lose kilos quickly, has had great success in the U.S. where he has sold millions of copies of his book. It was created by cardiologist Arthur Agatston an American concerned about the increase in complications in patients with heart disease to obesity and diabetes who attended surgery. He had his consultation in South Beach coastal city of beach, hence the name has been given to the diet.

This diet is based on the ideas of Dr. Atkins diet, which has already begun to investigate and advise a diet low in carbohydrates and high in protein. The difference in the South Beach diet is that it recognizes the value of some carbohydrates, “good” or healthy diet that includes yet recognizes the risks of some fats such as fried foods, some meat fat , butter, cream, etc, then this diet is intended to be more balanced diet of protein Atkins.

Southbeach

The book “The South Beach Diet” is available in Spanish under the title “The South Beach Diet” and is getting great sales records in U.S. and Spain. It is available in any bookstore.

The diet has three phases. Each phase has a specific purpose and has a list of foods you can eat and others forbidden to be avoided. There are no menus to go out, if you yourself can not cook to your taste with the food you have at your fingertips, always following lists of foods allowed.

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1. Bodybuilding and Fitness: A set of techniques aimed to the welfare of the human body mainly through diet and exercise.

2. You probably already know the multiple benefits of exercise, both physical and emotional, seriously consider having a business plan.

3. Aerobic training and strength will reduce your risk of cardiovascular disease, cancers, osteoporosis and diabetes.

4. The studies also indicate that exercise reduces stress, improves self-esteem and can help relieve depression.

5. The stumbling block for most individuals to establish a program of diet and exercise is a lack of time and motivation.

6. Schedule exercise as you would any other important appointment. It is recommended the day to accommodate within a specific time.

7. Lists an exercise buddy. Take your partner, your child (a), or your best friend (a) and make a pact to exercise together (as).

8. Change the mindset. Exercise is not a luxury but a necessity.

9. The exercise is an investment that will pay you and your loved ones in the years yet to come.

10. Weight training in combination with aerobic workouts have been shown to produce enormous health benefits.

Here are some tips for you so you can stay online and enjoy feel prepared for any type of training.

1.

Less time, better quality. When you search more effectively in less time are ideal interval training. Instead of running for 50 minutes on the tape can vary steadily. Always warm up first 5 min and then alternate between 5 minutes and 3 minutes strong pace to pace. Perform this series three times in succession.
With this type of work called interval can obtain the same objectives as the work continued, the big difference is the time spent, in this latter case will be smaller.
2.

Preheating has enormous advantages. You must heat the right and necessary and is more beneficial to leave for the final stretches of the European Atomic Energy sign in muscle cooling. In this case you save time and treated his body better job.
3.

Choosing the right exercises is crucial. When time is short, it absolutely can not work all muscle groups, if you choose thoroughly three muscle groups and works well and lets the next Sesin others the result will be greater than if all works halfway.
4.

Do not work in conjunction with resistance force. When you want to bring the force do not worry about the resistance and vice versa. It is also good to keep a logbook as exercising, getting achievements is the time it used.

5.

Also eating habits are important. If you eat a good breakfast will get the strength to face the day properly. Also, do not need lunch generously and thus avoid having to stop your training or to bring the European Atomic Energy of digestion.

6.

Try not to interrupt the activity. If you experience a trip or certain commitments that prevent you from attending the gym more than try not to leave May 6 give, not out of shape and training already exists.

7.

Training by running or cycling. If you want to train for two hours back, but can not do can make a routine that simulates the intensity of that training, but in one hour. Preheat for 5 minutes then do 25 minutes at full speed and finally during the half hour remaining to lead a normal rhythm if you take roll for two hours. Due to fatigue the muscles after acquiring the first half of training the body is in a state similar to that if he had worked for two hours.

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