Among the best meat, fish, the two proteins rather complete and the so-called “omega 3″ fatty acids (EP-A or eicosapentaenoic acid and docosahexaenoic acid or DHA), which is largely responsible for the low incidence atherosclerosis seem Eskimos despite their diet rich in fats. Fatty fish contain more of these compounds omega-3 (herring, mullet, anchovies, mackerel, trout, freshwater catfish, smelt, sardines and salmon), content average fat compared to fish (rockfish, sea trout, flounder, ocean perch, halibut and swordfish) or lean fish (cod, haddock, sea bass, sole, whiting, red mullet, and Hecht). Albacore meat is medium in size and contains omegadoses fat, but are also adapted to other types of canned tuna fatty acids have been removed during processing. Seafood is low in fat, but relatively rich in omega-3 fatty acids than other low-fat “fish”. While for years mussels have been considered forbidden foods for people with high blood cholesterol is, their cholesterol levels now known to be much lower than previous studies have indicated that early studies were Pickup noncholesterol compounds with cholesterol. Table 9 2 shows the percent of calories from fat and the ratio of omega-3 fatty acids in fish variety. In the case of vegetables and legumes rather than “complete” protein soy. You can get complete proteins in a meal by a combination of pulses (low amino acids methionine and tryptophan, but rich in lysine and isoleucine) with a grain or cereal (tryptophan and methionine), but poor in lysine and isoleucine. Cruciferous vegetables are a very popular food. These include cabbage, broccoli, Brussels sprouts, cauliflower and turnips. They do not contain unidentified substances, which seems to stimulate your immune system and enzyme systems that protect against cancer-causing substances. Carbohydrates should be complex, not simple ideas such as simple sugars, molasses or honey, which contain mostly empty calories. The complex carbohydrates of potatoes, wholemeal bread and cereals, grains and other nutrients such as protein, vitamins, minerals and fiber. For many years, we’ve closed (without actually testing the hypothesis) that are complex carbohydrates or starches such as rice and potatoes slowly digested and absorbed, so that only a small increase in blood glucose while simple carbohydrates like table sugar was absorbed quickly and easily digested, leading to strong and rapid increase in blood glucose and insulin. In the test, but investigators have found the situation very differently. The so-called “glycemic index” was developed to bring the actual situation of various foods for the expression. The index is the glycemic response of a particular food as a percentage of the response within the same weight of carbohydrates in the form of pure sugar to be taken into account. The index of glucose is 100 percent and index of foods less. Curiously, the answer does not exactly understand whether a simple or complex carbohydrates being. The reaction of glucose on some of the highlights is almost as big as refined sugar, starch, while others give a weak response. The pastes are lower than those of cereals. Milk is low, but provide cheese and bread, a high response rate. The glycemic index of a number of foods are presented in Table 9. 3. We see that the carrots are very high on the list, and the small sweet potatoes. The reasons for these seemingly random differences are not fully known. Fiber content does not seem to find a factor of corn, but the fibers such as guar and pectin in fruits and vegetables, a great influence on the rate of carbohydrate intake and glycemic response later. The legumes are digested more slowly than other foods, produce such a response, hypoglycemia dish. Ceteris paribus, to select for your diet low amount of models different foods low glycemic index. The list in Table 9 3 are correct and usable. It should not be misled by advertisements that show such things as potato chips and ice have a low glycemic index. You, but in these cases, because foods high in fat and fat delay gastric emptying time. A low glycemic index, at the expense of a high-fat meal is a poor trade off. Fiber is also a very popular fabric in the power up / down. As we know from a previous chapter, the term “fiber” refers to recall the indigestible parts of plants, chemicals usually give in the cell walls of plants, their structure and form. And different types of fibers have different effects on the body. With an average person should take 40 grams of fiber per day to achieve. Depending on your current host, you need to work up to 40 grams gradually to avoid bloating and fullness of time. But 40 grams is a minimum, and most vegetarians consume a lot more. Sixty grams May be a reasonable amount. A word of caution: the use of large amounts of fiber between meals in the form of processed materials such as guar gum can lead to a Sigma volvulus, a twisting and strangulation of the colon. The amount of fiber should be more or less equally divided between fiber cereal such as bran, pectin and gums, and found primarily in apples, pears, peaches, oranges, oatmeal and beans . Bran fiber had no effect on cholesterol, but he adds, to build and softness to stools. Miller’s sounds can be added to your breakfast cereals, two tablespoons weigh about 3 grams. Pectins and gums can lower cholesterol levels. Fruits, vegetables, beans, and supplies these types of fibers. Oats and rice bran will also lower cholesterol. A diet rich in fiber also helps control your weight. Fiber fills, but adds almost no calories. Three apples contain about 24 grams of fiber, carbohydrates, but the same content that only a small bar of chocolate fiber. Many manufacturers of cereals and bread makers, such as fiber in their diet gland information on the back of the pack. Search for the word “fiber” and not only “fiber”. You want the first. “Fiber is the year 1887, and the test is not based on where they take a range of materials now known as” fiber “. In Table 5 4 I selected the fiber content of samples representing a number of meals eaten together. Others are given in the appendix to this volume.

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