Health minutes: Healthy foods


With this material we hope to increase the level of information and motivation of our congregations, for the food that most pleases the Lord. In this work we have included a series of information about natural foods that would contribute a lot to our health to be included in our diets. With updated information, we seek to motivate our brothers to give greater value to the “food that God created”, and to maximize their benefits. We also include a series of tips on the use of the same that in some cases, will even change certain concepts supported by the bad dietary habits that conspire against the full use of these foods. For your greater acceptance, we recommend that each topic be read and studied to be reproduced with the Exhibitor’s own words, which will make the dissertation more enjoyable, it will be able to increase the attention and understanding of the auditorium, as well as It will allow the language to be adjusted to the cultural level and to the customs of the congregation. Without further, here we have this material that we put to your consideration and to your service.

Theme 1: “The avocado”

The avocado is native to America. The first data of its existence go back to Mexico, Colombia, Venezuela, Ecuador and Peru. It was introduced in Europe by the Spanish conquistadors, back in the year 1600. It is a fruit with a high energy value, it has 167 kcal/100 g (that is, 1 lb. contains 750 kcal, while the calorie needs range from 1000 to 3000, which proves its high caloric level), with a 80% fat (almost the same amount that has the same CA Chicken Meat ntidad). 90% of the fat is unsaturated type, which is the type of fat that does not affect the organism, however, has 10% saturated so we recommend avoiding its use in obese patients, diabetics, hypertensive, and Infartados. Although its use is advantageous, it should be used sparingly so that it is not detrimental.

Already in 1576 King Felipe II sent a copy to his doctor and this after a long analysis, sent him a note of approval that between his words posed “the fruit is warm and pleasing to taste… it is greasy and moist, greatly arouses the appetite venereum and increases the Men “.

The largest product of this fruit is Mexico, followed by Indonesia, the United States, the Dominican Republic and Brazil. Similarly, Mexico, the United States, South Africa, Israel, and Chile are the largest exporters.

This fruit is also rich in vitamins A, C, B1, B2 and B6, and minerals such as potassium, magnesium, phosphorus, and folic acid. Its protein content is almost equal to that of milk and yogurt, and its fat content meets the daily needs of lipids. It is important to keep in mind that the longer the fruit remains in the tree, the greater the amount of fat it will accumulate.

Its qualities are not only in the nutrition: it is used as raw material for the elaboration of cosmetics, in the elaboration of oils, lotions, soaps, creams and shampoo.

Theme 2: “Avocado Conservation”

It has already explained the nutritional value as well as the protective characteristics of the skin and hair. However, there are some aspects about their conservation that must be well known to ensure the optimal use of their qualities.

The pulp should not be left in the air as soon as its fatty acids and vitamin C are oxidized, the latter will be destroyed. To avoid this, the lemon Sumo can be administered on the pulp.

It is not advisable to freeze the whole, you must first remove the pulp, then add the lemon juice and immediately put in the freezer. In this way, it is possible to have its nutritional and medicinal faculties during periods of the year where it is not found in the market.

Avocado as a protector against heart disease:

The monounsaturated fatty acids, of which the avocado is rich in its content, has anticolesterolemiante action, that is, decreases the blood concentrations of cholesterol, thus reducing atherosclerosis and therefore the possibility of affection Cardiovascular. However, many specialists consider that diabetic patients, cardiac and obese, should avoid their consumption in these cases, the increase of any type of fat is detrimental.

In one study, it was found that this protective action was much more pronounced in those patients with a vegetarian diet with avocado than those who consumed only vegetarian diet.

The same action has been found in patients suffering from dyslipidemias (that is, they have increased fat in the blood), which also decreases when consuming vegetable diets that include the precious fruit.

Although it is recommended that diabetics should consume few amounts of this fruit, some specialists suggest that it can reduce the concentrations of cholesterol and fatty acids in the blood. It was also verified the action of the monounsaturated fats of the avocado as a decrease in blood sugar in those patients who consume it.

Theme 3: “Soy” (soya)

It is a traditional food in Asia but it is becoming an ingredient of vital importance all over the world.

It is a legume of very good international reputation for its virtues in the field of nutrition. It is extremely rich in protein and low in fat. It is rich in addition to minerals, sugars, and energy.

The way they best take advantage of their calories is through their oil and in their form of flour. The older ones by hundreds of proteins, sugars, calcium and iron are obtained by consuming it in the form of flour, although in the form of juice or sauces they also take advantage in considerable form. It should be borne in mind that it is the largest contributor of calcium after dairy products.

Although it presents undesirable elements, they can be destroyed through cooking. It has been used with very good results as a substitute for milk in infant feeding, in those cases where there is intolerance to milk.

There are several ways to consume it that respect in a considerable way its nutritional qualities. It can be consumed in the form of sauce, fermented products, oils, flours for breads and sauces, in the form of beverages such as milk and yogurt. It is also consumed in the form of cottage cheese or desserts.

In addition, soy constitutes an important contributor of dietary fiber, of recognized value in the protection of the intestine against the carcinogenic agents, the elimination of cholesterol and the decrease of the absorption of sugars in the diabetic patient, which It contributes to these patients to decrease the concentration of blood sugar.

Although it possesses oligosaccharides that when fermenting in the intestine can produce flatulence, this could be beneficial to maintain the intestinal flora in good condition.

It has proven its capacity as a decrease in cholesterol and atherosclerosis so that the Food to drug Administration (American organization that validates the use of drugs), gave its authorization to the U.S. products with soy can be used As reducers of cardiovascular risk.

However, soy can be related to undesirable effects when it is not consumed in the form of fresh produce or when it is exposed for a long time to the action of the air without being cooked.

Many are the scientific institutions that are valued this product as one of the most beneficial for human nutrition.

Theme 4: “Legumes” (1st part)

For its nutrient content, legumes are an excellent food for all. They are endemic to Mediterranean cuisine, and include chickpeas, beans, lentils, beans among others. Although for a while it was losing popularity in the European diet, its rich content of nutrients and its high value in fibers, have given him the possibility of reconsidering an unmatched dish in the healthy diet.

In general terms, in a bowl of cooked legumes it is equivalent, more or less to 80 g of dried legumes, and is in turn contains 10% protein, 25% carbohydrates, of which 9% is soluble fiber, 60% water, barely 0.5% fat and the rest of minerals such as calcium, phosphorus, potassium, magnesium, iron and iodine. It has 150-340 Kcal, the chickpeas being the most privileged in terms of its caloric value.

Legumes, in addition to those we have quoted so far, of 60-70% of its content and fats, is unsaturated, that is, the so-called “good fat”, which does not produce atherosclerosis. It also contains other components of special interest for patients with diabetes, and that are accepted as substances with therapeutic properties.

For all this, today there are enough scientific data that today attest to the healthyness that can become the moderate and habitual consumption of legumes in any of their preparations.

Legumes can avoid exaggerated absorption of sugars so it becomes a necessary dish in the diet of diabetic patients, or at risk to suffer, describes of those who count in their families, with affected by this disease.

In 1945, it was published in the journal Science an article that reported that the aqueous extract obtained from white beans was obtained a fraction that retarded the action of enzymes such as pancreatic amylase, however was not given much importance to this, because in That time it was thought that legumes presented some toxic substances that invalidated their use. This is not less true, because they have proteins that are able to give the red blood cells, but these are destroyed by the apply heat in their cooking, which acts as a purifier of this food. This process is done giving water and put it to cook at 100 degrees for at least 10 minutes, but as is the usual way of cooking, there is no danger for the man to consume.

Topic 5: “Legumes” (2nd part)

In 1989, a study showed that enzyme inhibition could also reduce glycemia in people who consumed them as well as blood cholesterol levels for 6 hours after meals, which makes it a therapeutic dish For diabetic patients.

Legumes in diabetics:

In addition to the beneficial action of legumes by the presence of pancreatic amylase inhibitors and protection against increased sugar and cholesterol in the blood, this food contains other properties that allow them to increase their power Therapeutic and protective against diabetes. One of these is the so-called dietary fiber.

Daily ingestion of fibers has a beneficial effect on health. The insoluble fibers in water are protective of the intestinal mucosa that protect it from the action of carcinogenic substances that accompany the food, while the soluble fibers produce a kind of gel at the level of the intestine that hinders the absorption of Sugars and cholesterol at the intestine level which is not only advantageous in the diabetic but also in the healthy individual. It is worth adding that the richest food in these fibers are legumes.

The decrease in blood sugar concentrations, after meals produced by consuming legumes, is also of utmost importance in people over the age of 40 years, who have a higher risk of diabetes.

Health minutes: Healthy foods
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