First Class Fitness

Calcium and Weight

In a recent number of the British Newspaper of the Nutrition, the scientists discovered that the calcium consumption can be helped the loss of weight increasing. Nevertheless, this applies only for those who have a low calcium diet. The study lasted 15 weeks. Obese women participated whose daily consumption average of calcium was below 600mg. The daily recommended calcium consumption is of 1000mg. The obese women were placed in a low diet in calories and every day took two tablets from calcium or placebo (for a total of 1200mg). After 15 weeks, the women who were taking the tablets from calcium lost near 6 kg, whereas the women which they were taking placebo lost 1Kg. The scientists formulated the hypothesis that, when to a body it needs calcium, the brain detects this and looks for to compensate the deficiency stimulating a greater ingestion of food.

This can work against any program of loss of weight. On the other hand, to take sufficient calcium seems to have an effect suppresor of desire to consume more eating. Conclusion? To take sufficient amounts from calcium helps to ensure the success a program of loss of weight. So, how you can increase to your consumption of calcium and asegurarte of not gaining weight or ruining your goals of loss of weight? Something that you can do is to take I supplement of calcium in tablets or capsules. The calcium supplements also are available in dust, so you could prefer that option. You can add your dust of I supplement of calcium to the milkshakes or any drink. Also you can buy enriched milk of rice, milk of soya, or simple milky products.

If you are able to tolerate them, includes cheese ricotta and yogurt in your daily diet. Srtete of foods that are good calcium sources. These foods include the almonds, the sesame seeds (tahini), brcoli, molasses, and tofu. Asegrate more or less to balance your calcium ingestion with of the amount in milligrams of magnesium. And finally, if takings your I supplement half an hour of calcium before irte to the bed, you will sleep better.

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Healthy Oils

It can be extra virgin, fine or current following the amount of present fatty acids, being of until 0,8, 2 and 3 respectively. Olive oil refining: it comes from a high-grade oil that needs to be refining to be food (when coming from olives of bad quality or an extraction by pressure in the heat of the moment). Its acidity does not surpass 0,2, for that reason it is an oil with little flavor and less nutritional properties. Acidity: It is the main reference of quality that uses the consumers, is indicated in it labels of the packages. It is necessary to consider that this data it can be deceptive if one does not consider, yes oil is virgin or refining. The acidity is one measurement of fatty acids free presents in the oil. An acid value of the high oil it means that the oil has suffered certain alterations with the consequent effects in the aroma and the flavor.

The acid value of oils virgins usually she does not surpass 0″ 5%. Nutritional differences The virgin olive oil is richer in Vitamin and fitosteroles whereas in the refining process the content of substances that confer to the oil their flavor, aroma, color and many of their bioactivas molecules are reduced. Therefore a virgin olive oil always is going to have majors healthful properties that one refining. Although the price is something elevated more is worth the trouble to have a good virgin olive oil or extra virgin in the table. It remembers not to warm up the olive oil since it would damage his benefits.

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Increase Muscle Easily

1. – If it wishes to increase your mass muscular, the feeding is as important as the training, the hydration or the rest. It takes care of your nutrition, it eats healthy and healthful foods, fresh vegetables, cooked meats not fried. 2. – He is equal of important, the protein consumption, because she is the person in charge of the formation of your muscular mass. It consumes a gram of protein by pound of weight and it triples this amount in carbohydrate consumption, because they are those that give energy you in the training.

3. – The saturated fat consumption, realzalo in low amount, so that it is used in the internal heat production, allows us to train more fort and it does not become fat remembers that what we needed is to increase muscular mass. 4. – Your feeding in five or six small meals Divides, instead of three great ones, if it becomes difficult to you, it consumes your three meals but among them you must take small refreshments, that help to maintain the necessary energy you for the training. 5. – Water Drinks, consumes between one and three liters of water daily, between the meals, in the training and each that you can, remember that your muscles are conformed by a 60-70% of water. It is fundamental to maintain your hydration and physical yield 6.

– Sodium Consumes, remembers that when you sweat besides liquids you lose salts, that must be replaced in the organism, to guarantee your hydration. Sodium is very important in our organism, because it allows the greater absorption of nutrients, and potentialises the anablica hormone of the insulin. You find it in nutritious sauces, supplements and tinned food. 7. – A good one Consumes I supplement nutritious Vitamins and Cs have action antioxidant, reason why they avoid that the muscular cells are deteriorated, when seeing itself put under strong training. They help the recovery, regeneration and cellular growth in muscles.

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