With matters so much the quantity of food, but the nutritional value of what we put in the pot

The credit belongs to the researcher Suzanna Holt has developed the fruits of his work leading to what he called the ‘fullness factor’, ie the index of fullness of food with which one can photograph their satiating power. A value that depends essentially on the energy density of the food, but also by the presence of fiber and protein. In particular the latter, compared to carbohydrates and fats, have a greater satiating power because their demolition needs a greater energy expenditure.

Instead of satiating power depends on their glycemic index carbohydrates: so the smaller the value, the greater the sense of satiety. The volume of food will greatly affect the sense of satiety: the larger the volume of food ingested, the greater the gastric dilatation and thus faster will be the arrival of the feeling of satiety. So the foods most ‘rich’ were those rich in fiber such as vegetables and water, characterized by a low-calorie and high nutritional value.

Dr. Holt has a scale for the satiety index with values ??ranging from 0 to 5. Foods that have a level greater than 2.5 are those that have a greater satiating power. And in this group are lean fish, white yogurt, bean sprouts, apples, lean red meat, grapes, oranges, chicken breast without skin, bran sticks, popcorn, boiled potatoes, eggs, beans and bananas. Among the foods on the other hand with a value less than 2.5, ie with a low satiating power, there are dried fruits, honey, sugar, butter, boiled white rice, peanuts, ice cream, white bread, croissants and cornflakes.

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Useless and harmful enrich dishes with added salt, the better to focus on healthy foods

That’s why follow a low salt diet with natural and seasonal ingredients, made ??mainly of vegetables and fruits without forgetting the proteins and carbohydrates, it is most recommended to those who do not have circulatory problems in nature. Reducing salt in food is standard for all to follow, well also because it helps the kidneys and liver work better. And with the right attentions we can feed ourselves better without losing the taste.

What we are proposing today is a diet of 1,800 calories per day, rich in nutrients and low in sodium. Of course all the food on the table that we will have to be made without salt, so it’s better if you cook fresh and not canned because the food never reach the level of purity that can be given from our daily care. And another trick is to not use, or use it to a minimum, dietary salts, which, however, require such a minimum of risk.

At breakfast and then 150 ml of semi-skimmed milk with coffee or a cup of barley, sugar-free this season even if we can allow a teaspoon of honey. With these you can eat 4 biscuits or rusks three integrals. By midmorning, as in all diets, it is expected a snack with fresh fruit or cooked (100 gr.) Or even a low-fat yogurt.

A dining room for carbohydrates, but do not go overboard then 60 grams of rice or pasta, preferably wholemeal, served with fresh tomatoes or canned tomatoes, seasonal vegetables but also how they can be artichokes, broccoli, cauliflower or broccoli. Maybe a bowl of vegetable soup, as complete as possible. Below 150 grams of fish such as hake, sole or plaice or grilled white meat, accompanied by a salad in the amount that we prefer, and two slices of bread without salt.

By mid-afternoon, two slices wholemeal toast with honey and salt, or 100 grams of fresh fruit. Finally for dinner vegetable soup without salt, white meat or fish (eggs once a week) accompanied by green vegetables and salad at will, or cooked fresh fruits.

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So one of the foods you can not miss in your diet are fruits, natural, raisins and dried, in addition to being nutritious and beneficial, providing the calories you need.

The fruits of group B as they are called, are those that have higher fat, so their caloric intake is much higher. This group dates, bananas, coconuts, avocados, figs and grapes.

These fruits are mostly carbohydrates but poor in fat intake is important, 35% of their calories come from this nutrient. Overall 150kcl provide more than 100 grams each.

As for nuts, these are rich in fats and low in water, while dried fruit have lost all the water but retain the nutrients and sugars that tenpin before the drying process.

This type of monounsaturated fatty acids have fruits, especially almonds and hazelnuts, while peanuts, sunflower seeds and nuts are rich in polyunsaturated fatty acids. They are also rich in minerals such as calcium, magnesium, potassium and iron, vitamin C and group B, fiber and carbohydrates.

As for calories in general provide 660 kcal per 100g and its high fiber content generated an almost instant feeling of satiety.

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The alkaline diet is a diet physiological, do not attack the body. Ideally, in life everyday, to strive for this type of diet. Achieving a cure for cleaning the digestive tract, restores healthy desires of the body and facilitates the envy of alkaline food.

The passage of food acid to an alkaline diet will vary according to how each person will more or less time: the goal is not to “change overnight” * all his habits, because in this case would be “a form of regime and shortly after the bad habits come back in force and it would be very damaging to the body.

* In special circumstances, including illness, it may be desirable to drastically change their eating habits.

Which foods are alkaline?

Green vegetables:
They give the body the minerals and trace elements. Their use should be preferred in case of tendency to tissue acidification. These foods contain little or no evidence acids, cons are very rich in alkalizing minerals.

* We must make maximum use of fresh vegetables and season.
* The use raw or cooked (cook steamed sweet “no pressure cooker!”).
* Eat at least 40% raw vegetables.
* Avoid cooking tomatoes in cooking as they become acidic.
* Used in the form of juice, vegetables are highly alkaline (but avoid carrot juice because they are very sweet).

We must differentiate unusual vegetables rich in carbohydrates from those containing many (creating acids during their assimilation). The following vegetables are rich in carbohydrates and it is advisable not to consume more than three times per week:
* Potatoes,
* Winter squash (pumpkin, squash …),
* Yams,
* Sweet potatoes.

Fresh fruit:
All fresh fruit may be eaten (except in cases of candidiasis, a situation where the sugars are eliminated).
Plus the fruit is sweet, the more it will develop some acidity in its assimilation.
* Grapefruit and lemons are particularly alkaline (even if they have a sour taste!)
* Eat fruit if possible, between meals,
* Consumption of fruit juice is a good solution but prefer fresh fruit juice or organic houses, no sugar added.

Dried fruits can also be consumed but in smaller quantities because they are relatively sweet.

Sprouts:
This is the best food we can eat because they are full of vitamins, proteins and minerals.
In the process of germination, plant hormones are activated, proteins are predigested amino acids easily assimilated by the body, fat is broken into fatty acids and easily digestible starch is broken into easily digestible plant sugars.

Sprouts are very alkaline: they are revitalizing contain many enzymes, complete proteins predigested, minerals, nucleic acids, vitamins including vitamin B12 and nutrients are greatly increased.

When seeds are sprouted, they are easier to digest and does not produce intestinal gas.

The seeds germinated most frequently used are:
* Mung beans,
* Seeds of alfalfa
* Lenses,
* Chickpeas.

Oilseeds:
Known oilseeds seeds “oily”
* Almonds, more alkaline
* Hazelnuts,
* Sunflower seeds,
* Pumpkin …

Apart from the almonds, it is preferable to soak the seeds prior to oil: this method making it more alkaline.
It must still eat in moderation because they are very energetic.

The juice of herbs
Use herbs powder, diluting with water to have “green drink” or make grass juice at home.
The juice of barley, oat grass, the lemongrass and wheat grass are the most frequently used. But avoid all algae and fungi.

Soybeans:
It is part of legumes, but beware, some people do not support it.

It can be used in different forms:
* Soybeans sprouted, it is the best
* Tofu: this is a very good source of protein,
* Desserts soy: types yogurt or cream desserts (can substitute milk products),
* Soy milk: but beware that there is no sugar added

The essential fats:
About 20% of our calories should come from healthy fats: These are fats containing essential fatty acids.
The healthy fats are used in the formation of cell walls, lubricate joints, and reservations are entered in the formation of hormones.

Good sources of fats are:
* Advocate
* Oilseeds,
* The cold pressed oils: beware if possible avoid heating these oils, add them only after cooking or raw vegetables.

It is advisable to eat them sparingly because they are very nutritious.

Herbs and spices:
It is best to take beans and grind them yourself at the last moment because if they are already powdered, they lose their effectiveness after 6 months.
Consider adding the cardamom dairy, this spice decreases the secretion of mucus produced by these foods.

Legumes:
Some beans are rich in carbohydrates, containing mainly starch, it should be consumed in moderation:
* Kidney beans, white, lima,
* Chickpeas
* Split peas

The lenses are mainly composed of proteins and can be consumed in unlimited quantities.

Cereals:
Wheat and rice are rich in carbohydrates and they create acids and mucus but it is of plant proteins and their assimilation is easier than animals: they can be consumed in moderation.

Avoid corn.
Some grains are less acidic and are preferable to use:
Amaranth *
* Quinoa

Others are semi-acid, half-alkaline and can also be used:
* MilleT

Buckwheat *

In conclusion:
During a course of cleansing the body, food will be more alkaline as possible because it determines its effectiveness.

In life every day, everyone will try to better direct its power toward alkalinity to avoid “creating a new mucoid plaque”: the aim was not to frustrate but continuously gradually have come to crave a healthier diet.

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The human body has two essential components that enable it to dispose of waste acid resulting from its operation: it is the kidneys and lungs.

* Some acids are difficult to remove, and that the kidney will do so. This work is long and difficult and disposal is limited in quantity. We must therefore avoid overloading.
* Other acids are more easily removed, as they are transformed into a substance which has the property to “evaporate”. This form of disposal is restricted to the lungs. It is a job much easier than the previous one, which is coupled with respiration.

It is important to understand these mechanisms because it is an important key in practice:

* By the lungs are excreted acids called “volatile”, mainly from the degradation of plant proteins.
* Fixed acids “non volatile”, mainly from the degradation of animal proteins are eliminated by the kidneys.

Practical consequences: food meat is acidifying a vegetarian diet.

What foods are acid-producing?

The acid-producing foods are those containing substances whose catabolism leads to the formation of acid:

* This is the case of proteins (providing sulfuric acid, phosphoric acid, uric acid …). There is no question as to delete amino acids that are essential to provide proper functioning of the body but it is important to ensure the amounts absorbed (those provided by our current diet are far too important).
o amino acids from animal protein (meat, chicken, fish …) contain strong acids (sulfuric and phosphoric) and purine providing themselves acidic compounds (uric acid). They are highly acidifying.
o amino acids of plant proteins, including grains (whether complete or refined) are more easily eliminated (the lungs).
* Coffee (caffeine), black tea (caffeine) and cocoa (theobromine) are rich in purine, and are classified as acidifying foods.
* It is the same for white sugar, bleached wheat flour and its derivatives, fats processing …

What is the effect of acid feeding on the gut?

Food acid causes secretion of mucus by the intestinal wall to cause the mucoid plaque.

In summary: acidifying foods include:

* The white sugar.
* The white flour and derivatives: white bread, biscuits, pastries, pasta, semolina …
* Refined oils.
* Black tea, alcohol, coffee.
* Meat, fish, poultry and game.
* The meat, liver, kidney, offal, brains.
* Eggs.
* Dairy products (including strong cheeses and fermented).
* The foods already prepared or preserved.

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