sábado, 14 de febrero de 2015

BEGUDES VEGETALS: SOJA



Quan compres begudes vegetals, de soja, civada, arròs... n'hi ha moltes més, estaria bé que et fixesis en la composició. La gran majoria conté un 6% de soja, arròs (o el què hagis comprat)... 13%... crec que el màxim que he vist ha estat 15%, segons la marca.

Els anuncis ens expliquen que la soja és tant saludable, que té unes proteïnes de tanta qualitat, omega-3, isoflavones per disminuir els símptomes de la menopausa, els minerals que conté (zinc, ferro, fòsfor, coure...).

D'acord, si, la soja conté proteïnes de qualitat però no és l'únic producte. També pots aconseguir-les a través de la carn o, si no menges carn, fen una bona combinació de llegums i cereals o de llegums i llavors, per exemple. 
També conté omega-3 si, però tampoc és l'únic aliment. Com ja saps, el peix blau o els fruits secs també te n'aporten.
Isoflavones, si. Igualment que altres llegums com les llenties o els cigrons. Vull que vegis que la soja és bona si, però no és la panacea.
Tema minerals, la soja conté zinc, ferro, coure, fòsfor, cert. I també conté fitats, com altres llegums i vegetals. Els fitats són molècules que disminueixen l'absorció d'aquests minerals. M'explico oi?

Pots provar de cuinar-te la teva pròpia beguda vegetal... mai he provat de cuinar la de soja però la de civada si, i és fàcil, ràpid i barat (si pots, opino que millor comprar el llegum/cereal ecològic, el transgènic no sabem si ens pot perjudicar). 
Hi ha molts videos més, ja veuràs...

En resum, el què vull transmetre és que no ens hauríem de creure tot el què ens venen. Millor buscar informació, contrastar-la, altres opinions, experimentar-ho... i així poder decidir.

BEBIDAS VEGETALES: SOJA

Cuando compras bebidas vegetales, como soja, avena, arroz... (hay muchas más), deberías mirar la composición de éstas. La gran mayoría contienen un 6% de soja, o avena, o del cereal/legumbre que compres... 13%... creo que lo más que he encontrado ha sido 15%, según la marca. 

Los anuncios nos cuentan lo buena que es la soja para nuestra salud, la buena calidad y proporción de proteínas que contiene, los omega-3, las isoflavonas para mejorar los síntomas de la menopausia, los minerales tan importantes para nuestro organismo como el zinc, hierro, fósforo, cobre...

De acuerdo, si, la soja tiene proteínas de calidad pero no es el único producto. También las puedes conseguir a través de la carne y, si no comes carne, con una adecuada combinación de legumbres con cereales, o bien de legumbres con semillas, por ejemplo. 
Si, también contiene omega-3 pero tampoco es el único alimento. Como ya sabes, en el pescado azul o, por ejemplo, en los frutos secos también los encuentras. 
Isoflavonas, si, también. Igualmente en otras legumbres como las lentejas o los garbanzos. Lo que quiero referirme es que no es el mejor alimento del siglo como nos lo venden.
Tema minerales, la soja contiene zinc, hierro, cobre, fósforo, también. Y, también, como otros vegetales y legumbres, contiene lo que se llama fitatos, que son moléculas que reducen la absorción de estos minerales. 

¿Sabías que te puedes cocinar tu propia bebida vegetal? Nunca he probado la de soja pero si la de avena... fácil, rápido y barato (recuerda comprar soja o avena ecológica para evitar transgénicos, no sabemos si dañan nuestro organismo o no, así que mejor fuera!)
Hay más vídeos, ya verás...

En resumen, no deberíamos creernos todo lo que los anuncios nos venden. Pienso que es mejor buscar información, otras opiniones, experimentar... y así poder decidir.



viernes, 13 de febrero de 2015

VEGETABLE BEVERAGES: SOY.

When you buy a vegetable beverages, as soy, oat or rice "milk" (there are more of them) you should take a look to the ingredients composition. Most of them have 6% of soy, or oat, or whatever you buy (rice, almonds...), 13%... I think I saw 15% at the most. 
Besides, most of these vegetable beverages use genetically modified grains. We don't know if these transgenic products are safe for us.

The ads explain you that soy is so good for your health, it has good quality and good proportions of proteins, it has isoflavones, omega 3 fatty acids, minerals as zinc, iron, phosphorous, copper...

Yes, soy has good quality of proteins, but you can get the same proteins from the meat and if you don't eat meat, you can get them from a combination of legumes and cereals or legumes and seeds, for example.
It has isoflavones, it's true, but there are others legumes as chickpea and lentils. I meant, you can eat soy but you should know that is not the best product ever. 
Omega 3 fatty acids, you can get them from other products, as you know oily fish or dried fruits.  
It’s also true that it has important minerals for our organism. But it also has phytic acid, which reduces the absorption of some of these minerals. It happens with others vegetables or legumes. 

Did you know that you could cook your own vegetables beverages? I've never tried to cook soy "milk", but oat "milk" is easy, fast and cheap. Take a look:

And there are more and more videos...


In summary, we shouldn't believe all the ads explain, I think is better to research, to ask, to look for other opinions, to experience... it's the way we can decide...



jueves, 5 de febrero de 2015

CARBOHYDRATES

Carbohydrates are molecules made up by carbon, hydrogen and oxygen; everyone has different composition of them. We found in the nature: Monosaccharaides, Disaccharides and Polysaccharides.


MONOSACCHARIDES
. Glucose, Fructose, Galactose.
Glucose. We found it in animal and vegetables tissues. Our cells use it to get energy. Some of our cells can use another source of energy but kidney cells, medullary cells, cerebral cells and red blood cells cannot. They just can use glucose.
Honey and fruits contains glucose freely, in other food appears combining with other molecules.

Fructose. Fruits, vegetables and honey contain fructose freely. Fructose + glucose = saccharose (what we know as table sugar.

Galactose. It always combines with other molecules, we cannot find at nature freely. Glucose + galactose = lactose


DISACHARIDES
. Made up by two monosaccharaides, one of them is always glucose.
Saccharose. Glucose + fructose. Table sugar.

Lactose
. Glucose + galactose. It's milk mammal’s sugar. When it arrives at gut (small intestine, specifically), there is a molecule that hydrolyzes (chemical process) the lactose. This molecule is called lactase. The more you ingest lactose, the more you synthesize lactase.
If your body doesn’t produce lactase, you cannot assimilate lactose, the bacteria in your colon cause fermentation. It can makes you feel flatulencies, diarrhea and physical discomfort (at different levels). This is called Lactose Intolerance.

Maltose. Glucose + glucose. It's in some vegetables, but especially in cereals.


POLYSACCHARIDES
. They are carbohydrates formed by 10 or more monosaccharaides (from 2 monosaccharaides from 10 they are called oligosaccharides). 
Starch. The way that vegetables keep carbohydrates, reserve them. We found starch in cereals, tubers and legumes. The last molecule of its digestion is glucose. 

Glycogen. The way the animals (never vegetables) keep carbohydrates, reserve them to use when necessary (for example between meals). The reserve it's in liver and muscles. The last molecule of its digestion is also glucose.
Our body obtains glucose from our liver "store" (glycogen), this happens during the period between meals. When it's ended, our body will use fatty acids to obtain glucose. When it is also ended, the muscle "store" will be the last source of glucose (this happens when undernourishment; our body needs too much energy to use the glucose in the muscle, this is why it just happens when extreme situations).


You should know...

When we talk about fast absorption carbohydrates, we are talking about what we call "simple sugars" they are monosaccharaides and disaccharides. When we talk about slow absorption carbohydrates, it means polysaccharides (we called them "complex sugar"). 
The first ones are those that make glucose rises in blood, quickly. If you eat them in excess glucose intolerance can appear easily, even diabetes. 
As you know, monosaccharaides and disaccharides are: white sugar, honey, brown sugar and fruits (overall mature fruits. They contain more monosaccharaides). And factory-baked goods, these are the worst concerning monosaccharaides as sugar.

The 
recommendation of carbohydrates intake per day is 50-55% of the total intake per day. 10% of these should come from "simple sugars", this means from table sugar, honey, milk (lactose). The remaining (40-45%) should come from polysaccharides: cereals, tubers, legumes, and some vegetables. This is what a dietitian/nutritionist work out.
In general, the Mediterranean alimentation covers these needs. In every meal there are a plate of polysaccharides (cereals, bread, pasta, rice...), tubers (sweet potato, potato...) or legumes (lentils, pea, chickpea...). Plus the sugar, honey or lactose you take per day.


CARBOHYDRATES FUNCTIONS.
1. Energy, mainly. They are essential to bring about muscular contraction. They are the basis of our daily energetic expenses.

2. Reserve.  As you know, we ate food and we obtain glucose. This glucose will be consumed or accumulate in our "store" (liver, muscle, fat). Remember during the period between meals, you will use this "store".
If you eat more carbohydrates than your organism needs, you will full your "store". And if you eat more than the "store" can keep, these carbohydrates will transform to triglycerides. I'm sure you listen that carbohydrate makes you put on weight. Well, this is true if you eat more that you need. If you have a balanced diet, they shouldn't make you gain weight. 

3. Carbohydrates are part of some molecular structures as DNA or ATP.

Now, it's your turn... if you have any doubt, suggestion, whatever you need, you can contact me. I'll be happy to "read you".



Cheers!!