La prevenzione delle cardiopatie Proactive
prevention of heart disease do not get basis only with passive actions, ie to some, not making other, limited in others. You can also active prevention, which fits perfectly with the first and imposes instead of \u0026lt;\u0026lt;to do>> something to improve the general conditions or the body's own defenses, so that it is more than prepared to any attack by heart disease or high equally challenging.
The foundations of active prevention of heart disease are:
· power
· vitamins
· minerals
· exercise constant.
L ' supply has two basic rules to ward off heart disease and its complications: do not eat too much but eat properly, which means adapting the amount and quality of food in the conditions in which we live, the environment, the kind of lives we lead.
How different is the power of those who live at the North Pole, compared to those living at the equator, so must be different to those who have a ' intense physical activity, compared to those who lead a sedentary life. May seem, and are discounted and elementary concepts, but if they were met there are so many heart patients.
We come then to what should be the highest standards for food that will be safe for the heart.
I animal fats. Although important for our bodies, their intake should be very limited extent. An excess of fat means a lot more than a few grams per day. There is no need to engage them directly, we find them in the fibers of the meat, even the most seemingly lean ham, the cheese, etc..
For vegetable fats , is a different matter. It can be eaten in moderate amounts (the equivalent of two, three tablespoons of olive oil per day) without problems for the body.
Unlike the speech is still cooked fats of any kind: the subject as candidates dell'arterioscrelosi receptivity. Should be avoided.
Food Variety is another key point. In our diet usually contains carbohydrates (starches and sugars) in excess can cause various problems, including a buildup of fat and a stimulus to diabetes. Best to limit bread, pasta, sugar and sweets in particular.
The carbohydrates (starches and sugars) are indispensable to nutrition, but in the right quantity and quality. The Farna white bread and pasta joint is devoid of the elements and fiber volume inert damage to the digestive system as well as wheat germ, which also contain vitamins and minerals needed for good intestinal health, and then the whole body.
The meat, especially rich ones (pork, beef, veal), sono presenti eccessivamente nella nostra dieta: è meglio consumarle più raramente, per la normale richiesta di proteine animali da parte del nostro organismo. Negli adulti basta quindi una normale porzione di carne (in genere 100-150 g) due-tre volte alla settimana. È sempre comunque preferibile utilizzare carni bianche come il pollo, il tacchino, il pesce. Ma anche queste andrebbero consumate preferibilmente bollite o arrosto, senza usaregrassi per cucinarle.
Solo durante il periodo di crescita, la quantità e la frecquenza devono essere maggiori.
A common mistake we make is to believe the steak is essential to our daily diet, for its protein. Disregarding the extraordinary suppliers of protein are legumes the quail, among others, have not even the risk of animal fat in each type of meat, even apparently lean.
Much better, therefore, white meat or vegetables. Many nomadic tribes eat mostly vegetables and fish, combined with vegetables. They have a life expectancy much higher than the norm, and an incredible no signals arteriosclerosis.
The vitamins, and some of them in particular, have an active and important in the prevention of heart disease. So the question is whether what we get from our daily diet are sufficient to our needs.
The answer, unfortunately, is no. Smoking, alcohol, stress, stored food, cooked or processed in various ways, and hence depleted vaitamine, greatly reduce the amount and lead to a vitamin deficiency in certain organs e certi tessuti, che si riflette direttamente sull’organismo e le sue funzioni.
Per quanto riguarda il sistema cardiocircolatorio, le vitamine più importanti sono tre: il complesso B, la vitamina C, e la E . Una dieta carente di queste vitamine candida il soggetto ad arteriosclerosi, infarto e fenomeni degenerativi del muscolo cardiaco e dei suoi vasi.
Il complesso della vitamina B è costituito da una lunga lista di elementi (Thiamin, riboflavin, flavin, miacina, pyridoxine, pantothenic acid, folic acid, vitamin B12, choline, etc.). Also responsible for the health and \u0026lt;\u0026lt;maintenance>> of the nerves, eyes, digestive tract and skin. They are very important also in the digestive process of carbohydrates, fats and proteins. Finally, these factors also influence growth hormones and harmony of life Midolo marrow.
Among these elements of the B complex, vitamin B12 deserves special attention because is devoted to functions of decisive importance. It in fact provides, inter alia, the \u0026lt;\u0026lt;construction>> of red blood cells and prevent angina tachicardiae. The vitamin B complex is found naturally in animal liver, kidneys, and in almost all types of grain, seeds, hazelnuts, in bran, yeast, lentils and vegetables in many foliaceous. With cooking, much of the vitamin is destroyed and as part of our tradition to cook food or \u0026lt;\u0026lt;handle>> however the food, much of the vitamin B complex found in nature is lost, it is often necessary that is taken apositamente. No contraindication for those who exceed: B complex which also must not exceed damages the body, because he was expelled.
The vitamin E, also called \u0026lt;\u0026lt;vitamin life>> has a key role in preventing heart disease: it serves to improve the metabolism and processing of fats such as prevent them from accumulating, causing atherosclerosis. It is therefore an antioxidant vitamin, because it prevents the fat that is deposited alteration of the body (become rancid) and thus become dangerous. That's because vitamin E is very important power in the relationship-wellness-long life: it helps u good cardiovascular system, muscular system in general good, an optimal condition of red blood cells and reproductive-sexual.
Vitamin E is present in the seeds of all tii wheat in almost all the raw seed oils, liver and eggs. The gut is destroyed by certain digestive disorders, from laxatives, in cooking and freezing food. The quality of E, given a adults usually need every day, amounted to about twelve International Units, equivalent to a bowl of germs (raw) wheat.
Finally, among the vitamin C or ascorbic acid and heart disease prevention there is a definite relationship now accepted at all levels of study and research. It was originally believed that ascorbic acid, ie vitamin C, had (as, indeed, has) the ability to reduce and slow the bleeding and therefore promote healing. This is true for both the indoor and the outside of the body. Take for example the heart attack is a wound on the heart, which must heal. Hence the result: if ascorbic acid has the ability to promote healing is because it can make the tissues more resistant. Why not use it in prevention, then?
Vitamin C, therefore, does nothing but make it more durable body tissues, so it is more difficult to be Infarct hit by an entity that has a fair dose of vitamin C, rather than an individual deficit. The same applies to the elements trigger heart attacks, such as arteriosclerosis and cholesterol. Vitamin C acts as cleansers of the arteries, when present in the right quantities, with more difficulty forming the plaques that narrow.
There is also an important anti-stress and Antifatigue of vitamin C. It is difficult for a man without the proper supply of vitamin C is able to make these extra efforts, not only physical, that often the pace of our daily life imposes on us.
Di vitamina C abbiamo bisogno ogni volta che dobbiamo chiamare in aiuto l’adrenalina, cioè la sostanza che viene secreta dalle ghiandole surrenali, che sono il più importante deposito di questa vitamina di cui disponga l’organismo.
La vitamina C è disponibile largamente in natura, negli agrumi soprattutto, ma spesso la quantità quotidianamente necessaria all’organismo non viene assorbita perché l’alimentazione è costituita per gran parte da cibi conservati o cotti.
E inoltre, people under stress, alcohol and smoking are in need of large doses of vitamin C every day, to the extent of not less than one gram. You must, however, keep in mind that it is useless to accumulate excessive amounts of vitamin C in the body: the body they can keep only a small amount, the remainder is excreted in the urine and sweat, and should be reinstated.
Thus vitamin C should be taken several times a day (with meals), especially by smokers who consume four times piùrispetto to a person who does not smoke.
minerals I finally have a key role to balance the body and become indispensable even in combination with some vitamins such as C and E.
Here, however, to mention only some salts ale important functions of little known and dificult to find, because it seems redundant functions of salt is still well known and widely distributed in nature such as sodium, magnesium, calcium, potassium, etc..
selenium, zinc, chromium, and copper are among the most important minerals that the body needs for the prevention of heart disease.
Selenium, which helps to normalize blood pressure and protect against the formation of atherosclerotic plaques, is a good assistant of vitamins C and E in the prevention of cardiovascular disease. Apparently is not easily found in nature, as it is distributed in the soil in which they usually grow some of our food. In fact it can be found in plant like garlic, onions, asparagus, mushrooms, wheat germ, in the game (birds).
about the amount needed, just a few tracks, a few micrograms ( millionths of a gram) per day for organic mantenereil our heritage and protect the body and the cardiovascular system from degeneration.
Zinc is considered, after long and numerous investigations, as the decisive factor to prevent diseases related to atherosclerosis and arterial hypertension. It is, in general, meat and only a few micrograms per day.
Chromium is another salt that the infinitesimal dose is very important for the metabolism of carbohydrates, the basis of our diet and therefore of our being. It is mainly found in wheat germ and, along with zinc and copper, is disappearing from our diet consists of an excess of refined foods and therefore lack the necessary amount of vitamins and minerals.
Copper, finally, an important stabilizer of cardiovascular functions, the measure must be taken più consistente (da 1 a 5 mg al giorno). È presente, anche se in quantità inadeguata, in tutti gli alimenti che provengono dalla terra. Si trova nel latte, nella frutta e nei vegetali in genere.
L’esercizio fisico costante. Nella nostra società automatizzata la vita di tipo sedentario è diventata più una regola che un’eccezione. Anche grazie all’automobile – il cui uso ha in molti luoghi effettivaente eliminato la necessità di camminare, l’inattività fisica è diventata un’abitudine per chi vive nel mondo industriale e tecnologico.
We pay a high price for quest'inattività that weakens the muscles, including the heart, reduces the need for energy and, consequently, often overweight. These effects can however be obviated through exercise, beneficial for the heart because:
- It allows us to burn calories and reduce appetite, thereby avoiding overeating.
- It also helps maintain normal blood pressure, reducing the amount diliquidi in the body, contributing to weight loss and toning all muscles, including the heart.
- Statistics show that those who practice regularly suffer less from heart problems for those with a sedentary style Divita. What is needed is a moderate exercise (brisk walking, swimming, bicicleta chamber) for about twenty minutes every day or at least three to four times per week.
- finally helps us to feel better and have even physically look better.
