Your Health Matters

La lisina es uno de los aminoácidos esenciales que el cuerpo necesita para construir proteínas. Dado que nuestro cuerpo no puede producir aminoácidos esenciales, incluir la lisina en la dieta es la única manera de asegurarse de que se está obteniendo. La lisina desempeña un papel importante en el apoyo a su sistema inmunológico. También puede mejorar el rendimiento deportivo. Las personas con ciertas enfermedades, como el virus del herpes simple (VHS) y la diabetes, también pueden beneficiarse del consumo de lisina adicional. Las recomendaciones de dosificación de la lisina varían en función de su uso. La pauta dietética típica para la lisina es de 1 gramo (g) o 1000 miligramos (mg) al día. Siga leyendo para conocer las mejores formas de obtener lisina en su dieta y lo que debe saber sobre la toma de suplementos de lisina. Alimentos vegetales ricos en lisina Aunque los productos de origen animal son las fuentes más conocidas de lisina, también puedes obtenerla en abundancia de fuentes ...

The diet for diverticulitis should be started with clear, easily digestible liquids such as chicken broth, strained and blended fruit juices, coconut water and gelatin. At the beginning, this type of food should be used because it is necessary to calm the intestine, keep it at rest and prevent or reduce the formation of stool. Diverticulitis crises arise when the diverticula of the colon, which are abnormal pouches that form in the wall of the intestine, become inflamed or infected and cause symptoms such as abdominal pain, nausea, vomiting and constipation. For this reason the foods to be consumed should be easy to digest and low in fiber.  Once the diverticulitis crisis improves, the diet also adapts from a liquid diet to a pureed diet, until solid foods are consumed again. From then on, it is important to increase the consumption of foods rich in fiber and water, thus avoiding the possibility of another crisis.  What to eat during a diverticulitis crisis At the onset of a diverticul...

Cashew, also known as cashew, cashew nut, cashew nut, cashew, cashew, among others, is a type of nut from the tree Anacardium occidentale, which is an excellent ally for health because it contains antioxidants and is rich in good fats for the heart and minerals such as magnesium, iron, selenium and zinc, which prevent anemia and improve the health of the skin, nails and hair. This nut can be included in snacks and salads, can be consumed in the form of spreadable butter or can be added as ingredients in other preparations, and should be consumed in small portions due to its high calorie intake. The benefits of cashew are due to its content of important nutrients for the health of the body, so it could: Prevent premature aging, because it is rich in antioxidants such as polyphenols, carotenoids and vitamin E that prevent damage caused by free radicals to cells; Prevent heart disease, because it contains monounsaturated and polyunsaturated fats, fiber and antioxidants that promote an inc...

Sesame, also known as sesame seeds, are seeds that come from a plant whose scientific name is Sesamum indicum, characterized by its high fiber content that helps to improve intestinal function and to take care of heart health. These seeds are rich in antioxidants, lignans, vitamin E and other micronutrients that confer various health properties. There are several varieties of these seeds, which can be white, black, yellow, gray, brown and red, depending on the region where they are grown, being the best known white and black sesame seeds. Benefits of sesame Due to its astringent, analgesic, antioxidant, anti-inflammatory and antimicrobial properties, sesame could provide several health benefits, which include: Promote weight loss, since being rich in fiber, it helps to increase satiety and decrease hunger; Improve gastrointestinal health and regulate blood sugar, as it contains lignans, a type of soluble fiber that help hydrate and increase the volume of stool, facilitating its transit...

Tamarind is a tropical fruit from Africa that is also consumed in Asia, Central and South America, characterized by its sour taste and high caloric intake. Its pulp is rich in vitamins A and C, fiber, antioxidants and minerals, being excellent for eye and heart health. This fruit can be eaten raw or can be used to prepare sweets, juices, and other beverages, such as liquors. In some regions of the world, tamarind is also used to season meat or fish, for example.  The health benefits of tamarind could include: Helping to reduce LDL bad cholesterol, as it contains antioxidants and saponins that favor its decrease, thus preventing the emergence of cardiovascular diseases and taking care of heart health; Help control diabetes, when ingested in small portions, this occurs because it possesses hypoglycemic activity, it is believed that it could be thanks to its fibers that reduce the absorption of sugar in the intestine; Prevent early aging, as it provides antioxidants that prevent the damag...

Bariatric surgery is a set of surgical techniques used to treat excess weight, where the digestive system is altered in order to reduce the amount of food that enters the body and to modify the natural process of digestion, facilitating weight loss and improving or curing diseases associated with obesity.  There are several surgical techniques which can be restrictive or restrictive and malabsorptive at the same time. The restrictive techniques will only allow to reduce the amount of food ingested due to the reduction of the stomach volume. In the case of restrictive and malabsorptive techniques, in addition to reducing the size of the stomach, the intestine is also modified to reduce the absorption of nutrients, thus reducing the calories that enter the body. Because it is an invasive type of surgery, bariatric surgery is only indicated when the person has already tried to lose weight using other methods without obtaining any results, or when the excess weight puts the individual...

Carbohydrates, also known as carbohydrates, glucides or saccharides, are molecules whose structure is composed of carbon, oxygen and hydrogen and whose main function is to provide energy to the organism, since 1 gram of carbohydrates provides 4 kcals, constituting 50 to 60% of the diet. Some foods containing carbohydrates are rice, oatmeal, honey, table sugar, potatoes, among others, and can be classified according to the composition of their molecules in complex and simple carbohydrates.  Functions in the organism Carbohydrates are the main source of energy for the organism because during their digestion glucose is generated, being this the preferred fuel for the cells of the organism, since they degrade this molecule and ATP is produced, which is used in the various metabolic processes for the proper functioning of the organism. Glucose is mainly used by the brain, using 120 g per day, which represents the majority of the 160 g of glucose that the body needs daily.  In addition to th...

The main low carbohydrate foods are proteins such as chicken and eggs, and fats such as butter and olive oil. In addition to these foods, there are also fruits and vegetables that are low in carbohydrates, and are normally used in weight loss diets, some of them are: strawberries, blueberries, pumpkin and eggplant. Carbohydrates are a macronutrient that is naturally present in various foods, however, they are also added in many industrialized and refined foods, and when consumed in excess can promote weight gain.  However, it is important to know what type of carbohydrate to choose and in what quantity to do so, as these are important to provide energy to the body, since their absence in the diet can cause headache, bad mood, difficulty concentrating and even bad breath. See how to perform the low-carbohydrate diet.  Low carb fruits and vegetables Low carb fruits and vegetables are: Zucchini, chard, watercress, lettuce, asparagus, eggplant, broccoli, carrot, chicory, chayota, collard g...

The detox diet is widely used to promote weight loss, detoxify the body and reduce fluid retention. This type of diet is indicated for a short period of time to prepare the body before starting a balanced diet or to cleanse the body after a festive period such as Christmas, Carnival or Easter. However, this type of diet should be performed with the accompaniment of a nutritionist, because it provides very few calories and, if performed for long periods of time or repetitively, can cause side effects such as dehydration or gastrointestinal disorders. In addition, it is important to emphasize that this diet does not favor the loss of body fat but mainly the loss of liquid. The main focus of the detox diet is to increase the consumption of organic and low-fat foods, in addition to avoiding industrialized products that are rich in salt, fats and chemical additives. It is possible to perform a detox diet where only liquids are consumed, being this the most restrictive version of this type o...

The liquid detox diet is a type of diet where only liquids such as water, teas, unsweetened juices and vegetable soups are allowed. This type of diet should be maintained for 2 days maximum, because it is a very restrictive regimen that can cause long-term nutritional deficiencies, alter metabolism or cause discomfort such as nausea, vomiting and diarrhea.  At present, there is very little scientific evidence as to whether the performance of this diet helps to detoxify the body and promote weight loss, mainly in the long term. For this reason, it is important that before doing it you go to a nutritionist to assess whether or not you can do it and how you should do it safely.  Liquid detox diet menu The liquid diet detox plan can be very varied, however, here is an example to perform this diet for 2 days, preferably during the weekend: The amounts included in the menu may vary according to age and gender, so it is ideal to go to a nutritionist for a complete evaluation and develop a nut...

Diet is one of the fundamental parts for the treatment of arterial hypertension, for this reason it is important to maintain some daily care such as reducing the consumption of salt in meals and avoiding fried and industrialized foods such as sausages and canned foods because of their high salt content. Likewise, it is important to consume foods rich in saturated fats and sugar in moderation, as excess of these can also contribute to increased blood pressure. To help control hypertension, preference should be given to the consumption of natural foods such as vegetables, fresh fruits, whole grains, legumes and lean meats.  In addition to this, those suffering from high blood pressure should also increase water intake, ingesting between 2 to 2.5 liters per day, to help eliminate excess fluid from the body; as well as increase regular physical activity such as walking or running, at least 3 times per week. See other ways to control high blood pressure without medication. Foods to eat Food...

The jabuticaba, also known as yabuticaba, jaboticaba or guapurú, is a fruit that can be found in Brazil, Paraguay, Bolivia and Argentina that has the particularity that it sprouts on the stem of the plant and not in its flowers. This fruit contains few carbohydrates and calories, besides being rich in nutrients such as vitamin C, vitamin E, magnesium, phosphorus and zinc.  The jabuticaba can be consumed fresh or in preparations, such as jellies, wines, vinegar, brandy and liquors. It is very difficult to get this fruit far from its production regions, since it loses its quality quickly when removed from the tree, its scientific name is Plinia cauliflora.  Main benefits Jabuticaba is rich in antioxidants and bioactive compounds that could provide various health benefits, among them are: Prevent early aging, cancer and heart disease, being rich in antioxidants such as anthocyanins, which decrease inflammation and cell damage caused by free radicals; Strengthen the immune system, being ri...

Acidic foods are considered to be those that promote an increase in the level of acidity in the blood, causing the body to work harder to maintain the blood pH, weakening the immune system and increasing the risk of other diseases.  Some theories such as the alkaline diet consider that acidic foods can modify the pH of the blood making it more acidic, however, this is not possible because the acid and base balance in the organism is fundamental for the metabolism and the functioning of the cells, therefore the pH of the blood must be maintained in a range between 7.36 and 7.44. To maintain this range, the body applies different mechanisms that help regulate the pH and compensate for any variations that may occur. There are some diseases or conditions that can acidify the blood and, in these cases, depending on the severity it could put the person’s life at risk. However, it is believed that acidic foods could (within this blood pH range) cause the blood tendency to be more towards...

Hepatitis is an inflammation of the liver that generates symptoms such as nausea, vomiting, diarrhea, loss of appetite and weight loss, because this is an organ that directly influences nutritional status.  This condition can affect the digestion and absorption of nutrients, as well as their storage and metabolism, which can cause both vitamin and mineral deficiency and protein-calorie malnutrition. For this reason, the diet should be easily digested, low in fat and prepared simply without the use of condiments, and should preferably be cooked grilled or parboiled. In addition to this, you should drink plenty of water to help cleanse the liver, unless contraindicated by your physician.  Foods to avoid Foods to avoid during a hepatitis are mainly foods rich in fat, due to the fact that during this disease a decrease in the production of bile salts, which are in charge of helping to digest fats, may occur, so their ingestion could cause diarrhea, these foods are: Red meats and fried food...

After a bariatric surgery, either a gastric bypass or a gastric sleeve, the person must follow a liquid diet for approximately 21 days, and then he/she can start a pureed type diet for about 20 more days. After this period solid food can be introduced progressively, returning to a normal diet around 3 months after the surgery. It should be noted that the time that a person lasts with a type of diet will depend on the tolerance to food, being important to follow up with a nutritionist specialist in the area.  Performing this adaptation time is very important because the stomach of the person is very small tolerating at the beginning only 30 ml for the gastric bypass and 60 ml for the gastric sleeve, which increases progressively until tolerating around 200 ml of liquids. Because the gastric capacity is reduced and in the case of the bypass there is also an associated malabsorption of nutrients, the person begins to lose weight rapidly. 1st phase: liquid diet The liquid diet begins immed...

Hazelnuts are a dry and oleaginous fruit with a smooth shell and an edible seed inside, being an excellent source of energy due to their high fat and protein content. For this reason, hazelnuts should be consumed in small quantities. This fruit can be consumed raw, as food oil or can be prepared in the form of milk or butter. Hazelnuts have several health benefits for being rich in fiber, iron, phosphorus, folic acid, calcium, magnesium and B vitamins, helping to reduce bad cholesterol, prevent anemia, take care of bone health and promote liver metabolism.  The benefits of consuming hazelnuts are: 1. Taking care of heart health Because they are rich in good fats and fiber, hazelnuts help lower bad LDL cholesterol, triglycerides and increase good HDL cholesterol. Also, thanks to its vitamin E content, a potent antioxidant, it favors the reduction of inflammation in the body, reducing the risk of suffering cardiovascular diseases. In addition to this, thanks to its contribution of magnes...

Tyrosine is a non-essential aromatic amino acid, that is, it is produced by the body from another amino acid called phenylalanine, in addition to this, it can also be ingested through foods such as cheeses, fish, avocado and nuts, for example, and in the form of nutritional supplement as L-tyrosine.  This amino acid is a precursor of neurotransmitters such as dopamine, so it is associated with antidepressant effects, and is also involved in the formation of melanin, the latter being a substance that gives color to the skin, eyes and hair.  What it is for Tyrosine provides various health benefits, these include: It may act as an antidepressant and improve mood; It may help improve memory in stressful situations, improving the ability to perform various tasks under pressure. However, some studies show that in older people it may not cause this effect; It participates in the formation of red and white blood cells; It could help in the treatment of some diseases such as Parkinson’s di...

Carbohydrate-rich foods such as bread, oatmeal, cereals and rice, for example, are the body’s main source of energy because glucose, the preferred fuel for the body’s cells, is generated during their digestion.  When these foods are consumed in large quantities, the body uses part of them to produce energy and, what it does not use, it stores it as fat in the adipose tissue, favoring weight gain. Therefore, their intake should be controlled, consuming between 200 and 300 grams per day in a normocaloric diet, an amount that can vary according to weight, age, gender and physical activity. However, people who want to lose weight should control the type of carbohydrate to eat, as well as the portions, preferring foods that contain less carbohydrates and more fiber in its composition. Learn how to make a low-carbohydrate diet. List of carbohydrate-rich foods The table below lists the foods that provide the most carbohydrates and their fiber content: 359 calories The foods listed ...

The FODMAP diet consists of removing from the daily diet foods containing fructose, lactose, fructo- and galacto-oligosaccharides and sugar alcohols, such as carrots, beets, apples, mangoes and honey, for example. These foods are poorly absorbed in the small intestine, are highly fermented by the bacteria of the intestinal flora and are osmotically active molecules, thus causing symptoms such as poor digestion, excess gas, diarrhea that may alternate with periods of constipation, abdominal swelling and colic, being useful especially in cases of irritable bowel syndrome. The symptoms of irritable bowel vary from person to person, which is why it is important for the individual to be vigilant, and try to identify which foods are causing discomfort in order to remove them from the diet.  List of FODMAP foods FODMAP foods are those that contain carbohydrates and are classified into 5 groups, as shown in the table below: Fruits: apple, pears, peaches, mango, green beans, watermelon, canned ...

Foods to gain muscle mass are those that provide high quality proteins such as meats, eggs and some legumes such as beans. However, proteins are not the only nutrient that the body needs to promote muscle growth, the intake of carbohydrates such as pasta, rice, cereals and bread (preferably wholemeal) are also necessary to produce energy during physical activity; as well as other micronutrients such as vitamin E, omega 3, potassium and magnesium, which help prevent fatigue, improve endurance and muscle strength. See what to eat before and after training. Foods for gaining muscle mass include mainly protein-rich foods such as: 1. Chicken Chicken is a type of white meat that is rich in protein and provides low amount of fat, so including it in lunch or dinner, combined with proper exercise could promote muscle hypertrophy. 2. Red meat Red meat, in addition to being rich in protein, also contains iron, an essential mineral that is part of red blood cells, which are the cells responsible f...