Multivitamins and Nutrition

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How foods affect blood sugar levels in the blood.

The old myth that a sugary snack will cause a dramatic rise and then a fall in levels of blood sugar has been overturned as research findings on the physiological effects of food on blood sugar levels. Have devised new ways to measure the reaction of sugar in the blood to various foods has provided insights into the prevention and control of conditions such as obesity, diabetes and heart disease, and has revolutionized diets in the world sport, as it allows to know which foods are eaten in the hours before exercise.

The Glycemic Index (GI)

The glycemic index (GI) is to assess or measure the effects of food on blood sugar levels. When you eat foods rich in carbohydrates is an increase and subsequent decrease, the level of blood sugar (glucose), which is known as the glycemic response. After classified the glycemic response of the body to the intake of various foods that contain carbohydrates can be produced compared to the response regarding the effect of a standard food, like white bread or glucose. The This measure resulting from this comparison is called the glycemic index.

Score on a scale of 1 to 100 indicating the increased levels of blood sugar after eating a serving of food containing 50g of carbohydrate. One serving of 50g of pure glucose is the standard currently used as a basis for comparison. Foods that break down quickly during digestion, such as rice, have the highest glycemic indices. They raise blood sugar levels higher and faster than foods with low GI. The latter, among which are the beans, break down more slowly, releasing glucose gradually into the bloodstream.

There are many factors that influence the degree and duration of the glycemic response. The reaction depends, for example, the type of sugar in food (whether it is sucrose, ordinary sugar, lactose, fructose, glucose or other sugar) and the nature and form of starch (some are more digestible than others). Other aspects that influence the response are the form of cooking, processing methods used and the amount of other nutrients such as fat and protein, which contains the food. Moreover, not all people have the same metabolism and the time of day when carbohydrates are eaten can also affect the glycemic response.

Surprises around IG

The discovery of the glycemic index led to a series of surprises. Originally it was believed that foods with complex carbohydrates such as bread, rice and potatoes, are digested slowly, causing a gradual rise in blood sugar levels. But now we know that many starchy foods are digested and absorbed very quickly. They are high GI foods. By contrast, moderate amounts of many sweet foods (rich in sucrose), such as confectionery, produce large increases in the level of blood sugar, as had always been believed. In fact, foods that contain sucrose cause a moderate glycemic response to small, less than that foods like rice.

There are three minerals that are especially important in adolescence: calcium, iron and zinc. Each of them is related to a particular aspect of growth:

The calcium to the growth of bone mass. The iron with the development of blood-borne tissue (red cells) and muscle. The zinc with the development of bone and muscle mass. It also interacts with growth of hair and nails.

Calcium: recommended about 1200 mg / day. The availability is different depending on the food from which it derives most suitable food being milk and all its derivatives. Vitamin D, lactose and proteins that facilitate its absorption as fiber, caffeine and sugar make it difficult.

Iron: The RDA recommends a supplement of 2 mg / day for teen-age males during the period of maximum growth, between 10 and 17. For girls it is recommended a charge of 5mg/day after menarche. The iron is best absorbed from meat, while the source of grains, vegetables and other foods is absorbed worse.

Zinc is directly related to protein synthesis and thus with the formation of tissues and it is especially important in adolescence. Zinc deficiency is related to skin lesions, delayed wound healing, hair loss, brittle nails and so on. The chronic deficit can cause hypogonadism (small size of reproductive organs). The GDR established a daily intake of zinc at around 12 mg / day for girls and for boys 15mg/día.

The main source of zinc are meat, fish and eggs. Also complex cereals and legumes are an important source. Fiber acts to hinder its absorption.

Recommended for adolescents, especially vitamins that one or another way related to protein synthesis, growth and development: Vitamin A, D, and Folic Acid, B12, B6, Riboflavin, Niacin, and Thiamine without recommending specific minimum or neither. The main source of all of them are fruits and vegetables.

As already indicated, vitamin K is found mainly in green vegetables such as spinach or cabbage, but also appears to a lesser extent, in virtually all plants.

Vitamin K, like fat-soluble vitamin that is going to oils such as olive oil, but is largely lost, like other fat-soluble vitamins during the refining process, with the difference that in this case Contrary to what happens with vitamin E, it is added back.

In foods that contain vitamin K is relatively stable. Perfectly withstand heat treatments, although it can be degraded by photochemical oxidation. In some cases, the structure of naphthoquinone can be reduced to form hydroquinone, but this change is reversible and preserves the vitamins.

Usually it is assumed that under normal conditions, intestinal bacteria provided the vast majority of vitamin K, to 90% from that in the body. However, these figures have been revised, so it is considered that their contribution is the order of 50%, but in any case, enough to cover needs in normal situations.

Vitamin K deficiency in humans is very rare. It can occur in newborns, by the combination of three factors, low reserves, low content of human milk and limited bacterial flora. In some countries, all newborns receive a dose of 1 mg of this vitamin. In adults, you may receive a deficiency of this vitamin by the combination of a diet low in severe treatments with antibiotics.

Myth: Exercise does not help control weight

Reality: Despite the widespread belief that the energy deficit caused by exercise increases hunger and energy consumption, the evidence shows that this claim is not true and that exercise helps in the loss and weight control . So why do not often get the desired results when we increase our physical activity? This is probably due to an inappropriate choice of foods, the desire to reward yourself after exercise and ignorance of the relative levels from which assimilates spent or energy, through exercise and diet respectively. Thus, in controlling our weight is necessary to relate diet and exercise (active lifestyles).
Regardless of age, sex or type of exercise, physical activity improves mood. Today it is considered that psychological factors, such as perception of one’s physical form, have a great influence on mood changes induced by exercise. Therefore, the exercise should be used as a method to control body weight and improve mood.

Myth: cravings indicate a nutrient deficiency

Reality: A craving is the desire to eat food or particular food type. Cravings arise when for trying to restrict consumption of certain food cravings for such foods becomes more pressing. Women have more cravings than men, especially in the premenstrual phase, for example, chocolate. Chocolate contains many drug substances (such as caffeine, theobromine, phenylethylamine and anandamide) and minerals like magnesium, which can help relieve premenstrual symptoms. However, the amounts present in this food does not explain the beneficial effects after consumption. Therefore, it is justifiable to eat chocolate with the excuse of self-regulate the levels of magnesium, for example. A chocolate contains only 50mg of magnesium, however, studies indicate that magnesium supplementation are needed to quell more than 1000mg premenstrual symptoms. Therefore, psychological factors (eg, low mood and dissatisfaction with body image) largely determine food cravings, usually sweet and rich in fat, since we believe that these sensory characteristics improve our mood.

Myth: Organic food is more nutritious.

Fact: Organic food is produced from crops or animals that have developed farming systems that exclude the use of fertilizers, growth regulators and feed additives. Studies of consumer behavior show that organic food consumption in Europe is part of a lifestyle, which derives from an ideology and is related to a particular system of values. The idea that organic foods are ‘healthier’ than conventionally produced food is based on the belief that the former has superior organoleptic qualities contain fewer pesticides and synthetic fertilizers, and are richer in nutrients and protective phytochemicals. However, studies to date neither confirm nor deny the fact that organic foods are more nutritious than food produced in the conventional way because the nutrition and taste depend to a large extent on the variety and conditions growth (such as soil, climate, etc.)..

Myth: A vegetarian diet is healthier than an omnivorous diet.

Fact: Vegetarian diets vary greatly and involve from not eating meat until more rigorous diet which excludes all food of animal origin. Studies show that vegetarians suffer less heart disease, some cancers, hypertension and Type II diabetes and tend to live longer than meat eaters. However, it is likely that the beneficial effects are due also in part to that vegetarians tend to keep a healthy lifestyle in general: often, do not smoke and do more exercise.

There has been much publicity in recent years on the carbohydrate or carbohydrates. It has been said time and again that this food group produces energy and reduces obesity and cardiovascular problems, among others. While it is true that we need and should be part of a healthy diet is important that we know how to use it as a diet high in carbs (carbohydrates) may be responsible for many of our current health problems, including obesity , excess cholesterol and triglycerides, diabetes, menstrual problems, arthritis and other

Carbohydrates or carbs include fruit, vegetables, cereals and grains and their derivatives such as bread, pasta, flour, and to some extent, vegetables. No doubt we need carbs (carbohydrates) to live. For example, the brain uses glucose from carbohydrates (carbohydrates) as its main energy source. The body has a “pantry” to keep the glucose (once saved renamed glycogen). These are the liver and muscles. But the reserves available to the body are limited and sell out after certain hours.

This is why it is essential that we eat regularly during the day. If, on the contrary, we eat too many carbs (carbohydrates) or they have a high glycemic index (how quickly the glucose from carbohydrates (carbohydrates) into the blood), reservations will be filled soon and the rest of glucose that float around in the blood should become fat to be stored. Conclusion, carbs (carbohydrates) we gain weight more easily than we think.
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Most parents think their children are eating pretty healthy and do not throw your hands in the air and give up. Next, provide their children with multivitamins.

Before you buy vitamins know that there are conflicting views regarding vitamins iron in children. One school of thought is that, in fact, should be given vitamins and iron. Another school of thought says under no circumstances should vitamins with iron is given to children. In my own experience of my son showed signs of low iron in infancy. On the advice of his doctor put him on fortified with iron and vitamins that are healthy. Always consult your doctor about this.

The excess iron in the blood can cause a disease called hemochromatosis. The body becomes unable to utilize iron and does not wash out of the body with ease. It is a disease almost always fatal and can cause serious health problems and even death.

Calcium is an important part of your child’s diet to help strengthen bones and muscles strong. Calcium is a mineral. Children who eat ice cream, yogurt and cheese or drink milk that usually get enough calcium from their diet. Some people do not like milk products or who do not like. It’s easy to help these kids get what they need, giving them calcium fortified juices, cereals and vitamins.

Most children get enough fluoride in treated drinking water fluoride or fluoride bottled water, and / or toothpaste. Do not give your child fluoride supplements without consulting your child’s physician. Too much fluoride can stain teeth permanently from his son. This totally defeats the purpose of water treatment and use of fluoride toothpaste that are designed to protect your child’s teeth.

Children Multivitamins are available in liquid form and is administered with a dropper. These drops usually contain vitamins A, C and D. You can also have added iron. They may also contain other vitamins and minerals such as thiamin, riboflavin, niacin and vitamin B-12.

Multivitamins for children are also commonly present in chewable forms and shapes of cartoon characters or animals. They are also now in the form of gummi candy and gum. If it is difficult to get your child to take a vitamin try getting one that is like your favorite character or in a gum. Monitor your child while you are taking your vitamins. I, personally, my son of the vitamin rather than let you do on your own. You can not take it or can take too much. Vitamins for children can be a very good thing but too much of a good thing can be fatal. Keep out of reach of children.

Your child may not always eat what is right and give vitamins may offset some of which, however, it is better to err on the side of caution and consult with your pediatrician before making any adjustments to your child’s diet. Fun shapes are fine but his son could not believe they are “sweet” and therefore should be out of reach or locked in a cabinet.