Glycogen stored in active muscles supplies almost all of the energy from resting to moderate exercise. In the first 20 minutes, liver and muscle glycogen supply between 40-50% of the energy requirement, with the remainder provided by fat burning and a little protein.
With time the muscle glycogen depletes and the blood glucose is increasingly utilized. Fat catabolism is also increasingly becomes a major energy supplier. Fatigue occurs when liver and muscle glycogen are depleted. This occurs despite enough oxygen supply and abundant energy from stored fat. The athlete may feel that he has “hit the wall”.
Fat contributes about 50% of the energy requirements during light and moderate exercise. Stored intramuscular fat and fat from fat cells becomes important during prolonged exercise. In this situation, the free fatty acids supply more than 80% of the exercise energy requirements.
A carbohydrate-deficient diet quickly depletes muscle and liver glycogen. This affects both all-out exercise capacity and the capacity to sustain high-intensity endurance exercise.
Individuals who train intensely should consume between 60 and 70% of their calories as carbohydrate predominately in unrefined form (8-10g per kg of body mass).
For the ordinary person just eat a normal balanced diet. To lose weight here are some tips:
To burn fat and lose weight, aerobic exercise is advocated. However, it must be of moderate intensity. When you exercise too hard or become breathless while exercising, the energy, which feeds your movement, is drawn from glycogen in your liver and muscles, not your fat stores.
You do not start to burn fat as soon as you begin your work out. Getting your body to burn fat instead of glycogen depends on complex hormonal responses (adrenal hormones and insulin) to trigger your fat cells to release triglycerides into the blood. The first 20 minutes of exercise the body burns sugar from the glycogen stores. The next 10 minutes it is a mixture of sugar and fats. Only after 30 minutes does the body burns proportionately more fat (50 percent from fat). The key about fat burning is to exercise not hard but long.
Studies in exercise physiology show that the minimal aerobic threshold to shed fat demands continuous movements of at least 30 minutes duration carried out at least 3 times a week. It has to be continuous and should you stop and restart workout after 20 minutes of exercise, the hormonal shift has reverted to burning sugar again. For beginners, you may find that your muscles may not sustain exercise for 30 minutes. It is okay as it may take several weeks to build up your muscular strength first.
SLOW DOWN.
Many so-called instructors advocate a training heart rate of 60-70 percent of the maximal heart rate (220 minus your age). However, at that kind of rate the unfit majority will reach their anaerobic threshold, and the body will burn mostly protein and sugar. That is why you see so many overweight women in aerobic classes and overweight men jogging in the park, panting like mad.
In fact, the optimal intensity of exercise for fat burning is far lower at 45-55 percent of your maximal heart rate. A daily walk of at least 30 minutes will burn far more fat than killing yourself at the gym.
Body fat is interesting stuff. It is very caloric dense. This means that it needs a lot of oxygen to be metabolized – broken down – so that it can be put into the bloodstream and used as energy. If your workout is too intense, the body will not be supplied with enough oxygen and switch to other tissue for energy. In effect it will stop burning your stored fat and increase its burning of protein and glucose, for these tissues require less oxygen to burn. Exercise too vigorously, say running or sprinting, and your body never gets enough oxygen to burn fat efficiently. For, as the intensity of your exercise increases, the amount of oxygen available decreases. When this happens, your body has to look for more and more sugar and protein to maintain the effort.
Build-up gradually
Initially you can start by walking 15 minutes, 3 times a week, and then build up to 45 minutes more intense brisk-walking at least 3 times a week, if not all days.
You should progress from light level of exercise initially if you are unfit or heavily overweight. Each level of intensity and duration should be maintained for at least 1-2 weeks. Please avoid injury. Progressing too rapidly will result in muscle soreness, fatigue, increased cardiac risk and eventually decreased motivation. Each exercise period should include warm-up and cool-down periods.
Light:
Slow walking (15 min/km, or 4 km/hr), tai chi, house cleaning, and golf (no buggy)
Moderate:
Brisk-walking (10 min/km, or 6 km/hr), active gardening, cycling (2.5 min/km, or 24 km/hr), badminton, swimming and aerobic exercise/dancing
High:
Jogging (6 min/km, or 10 km/hr), walking with upload hill, basketball, climbing and football.
Friday, May 25, 2007
Wednesday, May 23, 2007
Part 1: Carbohydrates - Carbohydarate Dynamics - Intense exercise
During strenuous exercise, there is an increase in adrenalin, noradrenalin, glucagon (hormone that releases glucose for burning).
The enzyme glycogen phosphorylase, helps breakdown the glycogen in the muscles and liver for combustion.
Initially, it is muscle glycogen that provides the energy, but as exercise continues the blood glucose increases its contribution as metabolic fuel (i.e 30%).
An hour of high intensity exercise depletes half of the glycogen stores. After 2 hours it almost depletes all the liver glycogen and specifically exercised muscles. (FYI, I just went up Mt.KK. I went up to the rest house at 11,000 feet in less than 3 hours just walking and also carrying my own 6kg bag and there was no need to eat energy bars etc. The important thing is to restore the glycogen within 40 minutes of stopping or reaching the rest house as glycogenosis [restoring the glycogen in the liver and muscles] is maximal 30-60 mins after exercise. If you reload the glycogen immediately there is no need to eat carbohydrate for the 2.30 am climb to the top. I left the rest house at 3.00am and got to the top at 5.15am. See the pictures at victorchenministries.blogspot.com).
Carbohydrate is the main fuel coz of its fast rate of energy conversion and transfer (into ATP, the cell’s energy currency) which is twice that of protein and fat. In addition per unit of oxygen consumed, carbohydrate generates 6% more energy than fat. Thus for intense exercise, its is mainly dependent on carbohydrates.
Tomorrow, we will look at moderate and prolonged exercise which mobilizes and burns fat for those who want to lose weight etc.
The enzyme glycogen phosphorylase, helps breakdown the glycogen in the muscles and liver for combustion.
Initially, it is muscle glycogen that provides the energy, but as exercise continues the blood glucose increases its contribution as metabolic fuel (i.e 30%).
An hour of high intensity exercise depletes half of the glycogen stores. After 2 hours it almost depletes all the liver glycogen and specifically exercised muscles. (FYI, I just went up Mt.KK. I went up to the rest house at 11,000 feet in less than 3 hours just walking and also carrying my own 6kg bag and there was no need to eat energy bars etc. The important thing is to restore the glycogen within 40 minutes of stopping or reaching the rest house as glycogenosis [restoring the glycogen in the liver and muscles] is maximal 30-60 mins after exercise. If you reload the glycogen immediately there is no need to eat carbohydrate for the 2.30 am climb to the top. I left the rest house at 3.00am and got to the top at 5.15am. See the pictures at victorchenministries.blogspot.com).
Carbohydrate is the main fuel coz of its fast rate of energy conversion and transfer (into ATP, the cell’s energy currency) which is twice that of protein and fat. In addition per unit of oxygen consumed, carbohydrate generates 6% more energy than fat. Thus for intense exercise, its is mainly dependent on carbohydrates.
Tomorrow, we will look at moderate and prolonged exercise which mobilizes and burns fat for those who want to lose weight etc.
Wednesday, May 16, 2007
Part 1: Carbohydrates - Carbohydrate Dynamics In Exercise
The intensity and duration of effort and the fitness and nutritional status of the athlete largely determine the fuel mixture in exercise.
The liver increases glucose release to active muscle as exercise progresses from low to high intensity. Simultaneously, muscle glycogen supplies the predominant carbohydrate energy source during the early stages of exercise and as the intensity increases.
Carbohydrate is the preferred fuel during high-intensity aerobic exercise because it rapidly converts into ATP (the cell's unit of energy to make it simple; all the protein, fat & carbo you eat has to be converted into ATP for cell energy) compared to fat and protein. In short intense anaerobic efforts the sole fuel to make ATP is carbohydrates (i.e 200-400 meter sprint). If it is a 100 meter run you just use available ATP already in the cells.
Carbohydrate availability in the metabolic mixture controls its use for energy. In turn, carbohydrate intake affects its availability. High blood glucose will inhibit liver release of its glycogen stores. If blood glucose is high (i,e ingesting fast release carbs prior to exercise) will inhibit oxidation (burning) of fatty acids in the muscles and transport of fatty acids into the mitochondria (cell's Tenaga Nasional that makes ATP).
(will be away from 17-21 May, 2007). to be continued - Intense exercise vs moderate/prolonged exercise wrt to carbohydrate dynamics.
The liver increases glucose release to active muscle as exercise progresses from low to high intensity. Simultaneously, muscle glycogen supplies the predominant carbohydrate energy source during the early stages of exercise and as the intensity increases.
Carbohydrate is the preferred fuel during high-intensity aerobic exercise because it rapidly converts into ATP (the cell's unit of energy to make it simple; all the protein, fat & carbo you eat has to be converted into ATP for cell energy) compared to fat and protein. In short intense anaerobic efforts the sole fuel to make ATP is carbohydrates (i.e 200-400 meter sprint). If it is a 100 meter run you just use available ATP already in the cells.
Carbohydrate availability in the metabolic mixture controls its use for energy. In turn, carbohydrate intake affects its availability. High blood glucose will inhibit liver release of its glycogen stores. If blood glucose is high (i,e ingesting fast release carbs prior to exercise) will inhibit oxidation (burning) of fatty acids in the muscles and transport of fatty acids into the mitochondria (cell's Tenaga Nasional that makes ATP).
(will be away from 17-21 May, 2007). to be continued - Intense exercise vs moderate/prolonged exercise wrt to carbohydrate dynamics.
Tuesday, May 15, 2007
Part 1: Carbohydrates - Role of Carbohydrates in Exercise
Carbohydrates serve 4 important functions related to energy metabolism and exercise performance.
1) ENERGY SOURCES
Carbohydrates serve as an energy fuel especially during high-intensity exercise. Energy from catabolism of blood-borne glucose and muscle glycogen ultimately powers the muscle to contract and other forms of biological work.
Note that glycogen stores can be saturated. Once the stores reach maximum level, excess carbohydrates is converted to and stored as fat.
2) PROTEIN SPARER
Adequate carbohydrate intake helps preserve tissue protein. Protein is vital for tissue maintenance, repair, growth and metabolic functions. With glycogen depletion, the labile pool of amino acids may be used to make glucose. With extreme starvation or exercise resulting in extreme glycogen depletion, the lean body mass (muscles) may break down to provide energy.
3) METABOLIC PRIMER
Components of carbohydrate catabolism serve as substrate for fat oxidation. Insufficient carbohydrate breakdown (depletion etc). causes fat mobilization to exceeed fat oxidation. This incomplete fat breakdown leads to accumulation of ketone bodies. Ketone bodies leads to body acidity which can be harmful.
4) FUEL FOR CENTRAL NERVOUS SYSTEM
The brain uses blood glucose almost exclusively under normal conditions. Inadequacy of carbohydrate can lead to central nervous system fatigue with prolonged exercise.
1) ENERGY SOURCES
Carbohydrates serve as an energy fuel especially during high-intensity exercise. Energy from catabolism of blood-borne glucose and muscle glycogen ultimately powers the muscle to contract and other forms of biological work.
Note that glycogen stores can be saturated. Once the stores reach maximum level, excess carbohydrates is converted to and stored as fat.
2) PROTEIN SPARER
Adequate carbohydrate intake helps preserve tissue protein. Protein is vital for tissue maintenance, repair, growth and metabolic functions. With glycogen depletion, the labile pool of amino acids may be used to make glucose. With extreme starvation or exercise resulting in extreme glycogen depletion, the lean body mass (muscles) may break down to provide energy.
3) METABOLIC PRIMER
Components of carbohydrate catabolism serve as substrate for fat oxidation. Insufficient carbohydrate breakdown (depletion etc). causes fat mobilization to exceeed fat oxidation. This incomplete fat breakdown leads to accumulation of ketone bodies. Ketone bodies leads to body acidity which can be harmful.
4) FUEL FOR CENTRAL NERVOUS SYSTEM
The brain uses blood glucose almost exclusively under normal conditions. Inadequacy of carbohydrate can lead to central nervous system fatigue with prolonged exercise.
Monday, May 14, 2007
Part 1: Carbohydrates - Recommended Intake of Carbohydrates
Cereals, cookies, candies, breads and cakes provide rich carbohydrate source. Fruits are less valuable as carbohydrate source because of their large water content. However, the dried portion of these foods, sold as dehydrated product, contains almost pure or concentrated carbohydrate.
The typical Malaysian diet contains about 50% of the total calories from carbohydrates. for a sedentary 70kg man this amounts to a daily intake of 300g of carbohydrate. For more physically active and those involved in training, carbohydrates should represent about 60% of daily calories (400-600g), predominately as unrefined, fiber-rich fruits, grains and vegetables. During intense training, one needs to increase to 70% of total calories consumed (9-10 g per kg of body mass).
Carbohydrates - the athlete's fuel
Athletes who regularly eat a varied, carbohydrate-rich diet have sufficient energy stores to fuel their increased activity during a competitive event. Some coaches recommend a special precompetition meal to prevent hunger and to provide the water and additional energy the athlete will need during competition. Most athletes eat 2 - 4 hours before their event. Some athletes perform their best if they eat a small amount 30 minutes before competing, while others eat nothing for 6 hours beforehand.
For many athletes, carbohydrate-rich foods serve as the basis of a precompetition meal. However, to some, there is no magic pre-event diet. They recommend choosing foods and beverages that you enjoy and that don't bother your stomach and suggests experimenting during the weeks before an event to see which foods work best for you.
One source of energy for working muscles is glycogen, which is made from carbohydrates and stored in your muscles. Every time you work out, you use some glycogen. If you don't consume enough carbohydrates, your glycogen stores can become depleted, which can lead to fatigue.
Some trainers and athletes use "carbohydrate loading" to increase the amount of glycogen in muscles. An athlete eats 10 - 12 g of carbohydrate per kg of body weight for 5 - 7 days before a competitive event and gradually reduces the intensity of the workouts. That's a lot of carbohydrate - 700-800 grams for a 150-pound person. The day before the event, the athlete rests and eats the same high-carbohydrate diet. Those who participate in endurance sports which require 90 minutes or more of non-stop effort use this technique. Most athletes don't need to do this and can get what they need from eating a diet that gets more than half of its calories from carbohydrates.
The typical Malaysian diet contains about 50% of the total calories from carbohydrates. for a sedentary 70kg man this amounts to a daily intake of 300g of carbohydrate. For more physically active and those involved in training, carbohydrates should represent about 60% of daily calories (400-600g), predominately as unrefined, fiber-rich fruits, grains and vegetables. During intense training, one needs to increase to 70% of total calories consumed (9-10 g per kg of body mass).
Carbohydrates - the athlete's fuel
Athletes who regularly eat a varied, carbohydrate-rich diet have sufficient energy stores to fuel their increased activity during a competitive event. Some coaches recommend a special precompetition meal to prevent hunger and to provide the water and additional energy the athlete will need during competition. Most athletes eat 2 - 4 hours before their event. Some athletes perform their best if they eat a small amount 30 minutes before competing, while others eat nothing for 6 hours beforehand.
For many athletes, carbohydrate-rich foods serve as the basis of a precompetition meal. However, to some, there is no magic pre-event diet. They recommend choosing foods and beverages that you enjoy and that don't bother your stomach and suggests experimenting during the weeks before an event to see which foods work best for you.
One source of energy for working muscles is glycogen, which is made from carbohydrates and stored in your muscles. Every time you work out, you use some glycogen. If you don't consume enough carbohydrates, your glycogen stores can become depleted, which can lead to fatigue.
Some trainers and athletes use "carbohydrate loading" to increase the amount of glycogen in muscles. An athlete eats 10 - 12 g of carbohydrate per kg of body weight for 5 - 7 days before a competitive event and gradually reduces the intensity of the workouts. That's a lot of carbohydrate - 700-800 grams for a 150-pound person. The day before the event, the athlete rests and eats the same high-carbohydrate diet. Those who participate in endurance sports which require 90 minutes or more of non-stop effort use this technique. Most athletes don't need to do this and can get what they need from eating a diet that gets more than half of its calories from carbohydrates.
Friday, May 11, 2007
Part 1: Carbohydrates - Kind and Sources
Except for lactose and a small amount of glycogen from animal origin, plants provide the carbohydrate source in human diet.
Monosaccharides
1) Glucose - forms naturally in food or in the body through digestion of more complex carbohydrates. The liver can also make glucose from amino acids etc.
2) Fructose - occurs in fruits and honey. Converts to glucose in the liver.
3) Galactose - does not exist freely in nature; it combines with glucose to form milk sugar in mammary glands.
Oligosaccharides
2-10 monosaccharides form together and bond chemically.
1) Sucrose - (glucose+fructose) or table sugar. Occurs in sugar cane, honey, maple syrup & brown sugar.
2) Lactose - (glucose+galactose). Found in milk and milk sugar
3) Maltose - (glucose+glucose). Found in beer, breakfast cereals and germinating seeds.
Polysaccharides
Linkage of 3 to thousands of sugar molecules. Formed by dehydration. Commonly reffered to as complex carbohydrate it is the most important dietary source of carbohydrate (accounts for 50% of carbo intake).
PLANT SOURCES
1)Starch - storage form of carbohydrates in plants, occurs in seeds, rice, corn and various grains of bread, cereal, pasta and pastries. Large amount also in peas, beans, potatoes and roots.
2) Fiber - nonstarch, structural polyssacharide. Fiber resist breakdown by human digestive enzymes although a small portion ferments by action of intestinal bacteria. Fiber exist exclusively in plants; they make up the structure of leaves, stems, roots, seeds and fruit coverings.
-Water soluble fiber (lowers cholesterol) - psyllium husk, B-glucan, pectin & guar gum present in oats, beans, brown rice, peas, carrot, corn husk and many fruits.
-Water insoluble (scrapes and cleans intestine)- cellulose, hemicellulose and lignin and cellulose-rich products (wheat bran).
ANIMAL POLYSACCHARIDE
Glycogen, the storage carbohydrate peculiar to mammalian muscles and liver. It is stored by binding many glucose molecules together by a process called glucogenesis.
Note: a well-nourished 80kg person stores approximately 500grams of carbohydrate. Of this, muscles glycogen accounts for 400 grams, followed by 90-110 grams as liver glycogen with 2-3grams in blood as glucose.
Each gram of either glycogen or glucose contains 4 calories(Kcal) of energy, the person stores 1500-2000 kcal as carbohydrate - enough energy to power a 20 mile run at high intensity.
During exercise, the glycogen in the muscles (intramuscular glycogen) provide most of the energy for active muscles. The glycogen in the liver breaks down into glucose for other extramuscular metabolic functions.
Monosaccharides
1) Glucose - forms naturally in food or in the body through digestion of more complex carbohydrates. The liver can also make glucose from amino acids etc.
2) Fructose - occurs in fruits and honey. Converts to glucose in the liver.
3) Galactose - does not exist freely in nature; it combines with glucose to form milk sugar in mammary glands.
Oligosaccharides
2-10 monosaccharides form together and bond chemically.
1) Sucrose - (glucose+fructose) or table sugar. Occurs in sugar cane, honey, maple syrup & brown sugar.
2) Lactose - (glucose+galactose). Found in milk and milk sugar
3) Maltose - (glucose+glucose). Found in beer, breakfast cereals and germinating seeds.
Polysaccharides
Linkage of 3 to thousands of sugar molecules. Formed by dehydration. Commonly reffered to as complex carbohydrate it is the most important dietary source of carbohydrate (accounts for 50% of carbo intake).
PLANT SOURCES
1)Starch - storage form of carbohydrates in plants, occurs in seeds, rice, corn and various grains of bread, cereal, pasta and pastries. Large amount also in peas, beans, potatoes and roots.
2) Fiber - nonstarch, structural polyssacharide. Fiber resist breakdown by human digestive enzymes although a small portion ferments by action of intestinal bacteria. Fiber exist exclusively in plants; they make up the structure of leaves, stems, roots, seeds and fruit coverings.
-Water soluble fiber (lowers cholesterol) - psyllium husk, B-glucan, pectin & guar gum present in oats, beans, brown rice, peas, carrot, corn husk and many fruits.
-Water insoluble (scrapes and cleans intestine)- cellulose, hemicellulose and lignin and cellulose-rich products (wheat bran).
ANIMAL POLYSACCHARIDE
Glycogen, the storage carbohydrate peculiar to mammalian muscles and liver. It is stored by binding many glucose molecules together by a process called glucogenesis.
Note: a well-nourished 80kg person stores approximately 500grams of carbohydrate. Of this, muscles glycogen accounts for 400 grams, followed by 90-110 grams as liver glycogen with 2-3grams in blood as glucose.
Each gram of either glycogen or glucose contains 4 calories(Kcal) of energy, the person stores 1500-2000 kcal as carbohydrate - enough energy to power a 20 mile run at high intensity.
During exercise, the glycogen in the muscles (intramuscular glycogen) provide most of the energy for active muscles. The glycogen in the liver breaks down into glucose for other extramuscular metabolic functions.
Monday, May 07, 2007
Nutrition - The Base for Human Exercise and Performance
Nutrition and exercise are naturally linked. A lot of you may argue that you may already know a fair bit on nutrition and that well-balanced diet readily provides optimal sports performance. This is not exactly true!
The optimal performance of the human body in exercise calls for looking at the framework of energy capacities and performance, with the understanding of energy sources and diverse nutrients play energy release and transfer. Only then can we we critically evaluate claims about certain nutritional supplements and dietary modifications to enhance physical performances.
Remember that nutrients provide energy and regulate the biological processes in exercise, so dietary modifications often lead to improved performances.
The optimal performance of the human body in exercise calls for looking at the framework of energy capacities and performance, with the understanding of energy sources and diverse nutrients play energy release and transfer. Only then can we we critically evaluate claims about certain nutritional supplements and dietary modifications to enhance physical performances.
Remember that nutrients provide energy and regulate the biological processes in exercise, so dietary modifications often lead to improved performances.
The Science Behind Exercise
Exercise Physiology! What is it? Basically, it is the science behind exercise. That is what I will dwell into from now till the end of the year.
Part 1- Nutrition
part2 - Energy
Part 3- Energy Transfer
Part 4 - Enhancing performances
Part 5 - Exercise, Successful aging, Disease Prevention
I had always been interested in sports. I played a lot of football when I was young, played rugby for Wesley College and racket sports. Upon graduation, I attended a one-year course on Sports Medicine run by the Australia Medical Association (WA) for General Practitioners while I was a resident in Sir Charles Gairdner Hospital.
These days, I still run 3 times a week (7-10km), gym once a week, and swim 2 times week (30-50 laps of the 50m pool).
Part 1- Nutrition
part2 - Energy
Part 3- Energy Transfer
Part 4 - Enhancing performances
Part 5 - Exercise, Successful aging, Disease Prevention
I had always been interested in sports. I played a lot of football when I was young, played rugby for Wesley College and racket sports. Upon graduation, I attended a one-year course on Sports Medicine run by the Australia Medical Association (WA) for General Practitioners while I was a resident in Sir Charles Gairdner Hospital.
These days, I still run 3 times a week (7-10km), gym once a week, and swim 2 times week (30-50 laps of the 50m pool).
Friday, May 04, 2007
Biological Value of Proteins
Since not all proteins are of the same quality, there is a measure of protein quality known as the Biological Value (BV). The BV is a reflection of how well the protein is digested and absorbed.
Egg is a good source of quality protein and is benchmarked with a BV value of 100.
BIOLOGICAL VALUE (BV) OF COMMON PROTEINS
Egg 100
Cow’s milk 91
Egg white (albumin) 88
Fish 83
Meat 80
Chicken 79
Soya 74
Rice 59
Beans 49
The reason why meats and fish have a low BV is that its BV value is measured after it is cooked. When proteins are heated, some of their amino acids are denatured – changed in their molecular structure – and rendered useless. Some amino acids can even be destroyed.
Egg is a good source of quality protein and is benchmarked with a BV value of 100.
BIOLOGICAL VALUE (BV) OF COMMON PROTEINS
Egg 100
Cow’s milk 91
Egg white (albumin) 88
Fish 83
Meat 80
Chicken 79
Soya 74
Rice 59
Beans 49
The reason why meats and fish have a low BV is that its BV value is measured after it is cooked. When proteins are heated, some of their amino acids are denatured – changed in their molecular structure – and rendered useless. Some amino acids can even be destroyed.
Protein Sources
Fish
Choose from non-fatty white meat fish such as trout, carp or occasionally wild salmon (my favorite). Oily fish are rich in essential fatty acids, and are very good for regulating hormone and blood sugar levels.
Nuts and seeds
Nuts and seeds are good. They contain a lot of essential fatty acids, or good fats. When you eat a lot of essential fatty acids, you won't put on weight easily - they even help you lose weight.
Nuts and seeds contain a powerhouse good stuff - the full profile of amino acids, vitamin A,B,C and E and the minerals calcium, magnesium, potassium, zinc, iron, selenium and manganese. Sunflower seeds, flax seeds, alfafa seeds, pumpkin seeds, almons, chestnuts, cashews, pecans, brazil nuts and walnuts are good.
Nuts and seeds are so nutrient-dense, so you do not need to eat a lot of them. - a teaspoon a day would be more than enough. I sprinkle them on breakfast cereals or my oats. Some people use them in cooking as garnishes or to flavour a gourmet dish.
Choose from non-fatty white meat fish such as trout, carp or occasionally wild salmon (my favorite). Oily fish are rich in essential fatty acids, and are very good for regulating hormone and blood sugar levels.
Nuts and seeds
Nuts and seeds are good. They contain a lot of essential fatty acids, or good fats. When you eat a lot of essential fatty acids, you won't put on weight easily - they even help you lose weight.
Nuts and seeds contain a powerhouse good stuff - the full profile of amino acids, vitamin A,B,C and E and the minerals calcium, magnesium, potassium, zinc, iron, selenium and manganese. Sunflower seeds, flax seeds, alfafa seeds, pumpkin seeds, almons, chestnuts, cashews, pecans, brazil nuts and walnuts are good.
Nuts and seeds are so nutrient-dense, so you do not need to eat a lot of them. - a teaspoon a day would be more than enough. I sprinkle them on breakfast cereals or my oats. Some people use them in cooking as garnishes or to flavour a gourmet dish.
Wednesday, May 02, 2007
Good Proteins
No doubt protein is important but too much is also no good as the body cannot store the protein it does not immediately use. Instead the liver converts excess protein into glucose and toxins.
Meat, fish, poultry, eggs and milk are rich sources of protein but they aren't the best sources as the liver finds it hard to digest all that fat as well as the antibiotics and other chemicals used in the raising of animal produce. Your body has to work harder to digest meat proteins.
It is better to vary your protein sources ie. also get them from grains., nuts, spouted seds and leafy veggies.
Meat, fish, poultry, eggs and milk are rich sources of protein but they aren't the best sources as the liver finds it hard to digest all that fat as well as the antibiotics and other chemicals used in the raising of animal produce. Your body has to work harder to digest meat proteins.
It is better to vary your protein sources ie. also get them from grains., nuts, spouted seds and leafy veggies.
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