Jumat, 23 Oktober 2015

Nerea Segura, do you just calories?

When a nutritionist as Nerea Segura gives advice on television, his message goes a long way. Because Nerea Nerea explained well and is attractive and skinny. And it has title nutritionist. So if recommended something, surely you must be right.

I recommend watching this video a few days ago. We can see talking about the calories and fat. For her, the whole problem lies in the energy balance and spends most of the program to try to convince us that what we need to do is eat less and spend more. Attentive to 6 minutes when Nerea shows a board with drawings and little signs explaining amounts that need a normal woman. To do this, very educational, he used a figure of just that: a normal, very normal woman. 1.75 tall and 58 kilograms. The Spanish media undoubtedly the total ideal. If a person, the figure would have a BMI of 18.9, almost below what is considered normal (18.5-25).

However, I disagree with the advice given Nerea about eating less and spend more. Not because they are not theoretically valid, but because they serve much in practice. They are carried taking decades with disastrous results (see this link). Simplify everything to calories is a mistake, because foods produced multiple effects on our body, much more complex than simply providing calories (for example, see this link). A few years ago the study "Women's Health Initiative" put on a diet for more than seven years 20,000 women, exactly the same advice she explains in the video, and at the end of that time the average result was half a kilo of loss weight (see this link). In addition, countless studies and reviews show that exercise, by itself, does not lose weight (see this link) and the myth that aerobic exercise is best for burning fat is passed long ago.

In short, much of what is recommended is of little use and many current findings and based on science were not present. I think we should start thinking about new approaches and new ways d etransmitirlos.

Cycling extends life, if practiced more intensely
A study published earlier this year, "Intensity versus duration of cycling, impact on all-cause mortality and coronary heart disease: the Copenhagen City Heart Study," has confirmed that biking is also excellent for health. Based on the data of several thousand people during nearly two decades of follow up (is called "The Conpenhagen City Heart Study"), experts have concluded that men who practice this sport live rather than sedentary.

The results indicate that longevity depends more on the intensity of exercise duration. Specifically, it has been observed that live 5.3 years more than those who do it with energy and intensity and 2.9 years if done gently. In women the observed increase is smaller but also significant and also more favorable for the more energetic cycling 3.9 and 2.2 years, respectively.

 The high consumption of rice increases the risk of type 2 diabetes
One of the most common arguments against diets low in refined carbohydrates is usually the phrase "the Chinese eat a lot of rice and nothing happens." Although this statement should add many nuances (and someday will add), a recent study seems to confirm that "nothing happens" is not, at least, very accurate.

In the study published just a few days ago "White rice consumption and risk of type 2 diabetes: meta-analysis and systematic review" has been seen that people who eat more white rice, especially between Chinese and Japanese population, are 50 % increased risk of developing type 2 diabetes than those who consumed less : http://kampung-herbal.com/obat-herbal-asam-urat/

Remember that some experts believe that insulin resistance generated diets high in refined carbohydrates could be a preliminary step that would lead to the development of diabetes type 2 or acquired.
Normally the nutritional values ​​of food are found in lists and tables for each individual feed. But the reality is that much of what we eat is composed of a large variety of ingredients and often is not easy to guess which consists, for adding different macronutrients in the proportions we suspect they may have. This situation is more pronounced when eating away from home and if some complexity dishes. As, for example, with tapas and snacks that make us famous throughout the world and we can try in any bar, restaurant or cafe.

The Spanish Nutrition Foundation has published an interesting document that can help us in the nutritional knowledge of this delicious tradition. This is the guide "The nutritional value of the snack: Top and beer," which gives us detailed information on many of the most popular tapas: Anchovies with cheese, bacalao al pil pil, flags, tripe, chorizo ​​in cider, croquettes, shrimp, pork with turnip tops, lean, crumbs, sausage, paella, tumaca bread, wrinkled potatoes, patatas bravas, fried fish, stuffed peppers, mushrooms, octopus, gazpacho, taco, sobrasada and zarajos. From this link you can download the full pdf.

Impressive list and interesting information.

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