قهوه نوشیدنی آرامش بخش که به روش های گوناگونی دم می شود و خاصیت های فراوانی دارد از اصلی ترین خاصیت ها می توان به هفت خاصیت مهم زیر اشاره کرد.

1-به پيشگيري در برابر بيماري ها کمک مي کند. 2-عملکرد شما را در تمارين ورزشي بهبود مي بخشد.3-سلامتي شما را بهبود مي بخشد. 4-طول عمر را شما را افزايش مي دهد. 5-شما را باهوش تر مي کند. 6-براي کبد مفيد است. 7-احتمال ابتلا به نقرس را کاهش مي دهد

موضوعات مرتبط: دسته بندی مواد غذایی ، تغذیه و رژیم غذایی ، خواص میوه جات و سبزیها ، تغذیه و نقرس ، تغذیه و بیماریهای کبدی ، ،
برچسب‌ها:

تاريخ : شنبه 14 دی 1392برچسب:خاصيت شگفت انگيز قهوه, خاصيت قهوه, قهوه,

| 20:29 | نویسنده : تغذیه سالم |

خاصیت های پرتقال

اسانس پرتقال ضد عفونت هاي ميكربی است.
پرتقال مقوي معده و ضد گاز معده است.
پرتقال ضد سم، ادرار آور و ضد استفراغ است.
جوشانده برگهاي پرتقال براي شست وشوي ورم ها و كاهش درد مفيد است. خوردن پرتقال ضد اسپاسم و آرام بخش است.
اسانس پرتقال را براي ضد عفوني كردن بكار مي برند.
براي برطرف كرده چين و چروك صورت وشادابي آن قسمت خوراكي پرتقال را روي صورت بماليد و بعد از 15 دقيقه با آب بشوئيد.
براي استفاده بيشتر از مواد غذاي پرتقال بهتر است كه پوست زردرنگ آنرا بگيريد و با پوست سفيد و پره هاي داخل آن بخوريد زيرا در پوست سفيد آن مواد معدني زيادي وجود دارد كه اثر اسيد موجود در پرتقال را خنثي مي كند.

موضوعات مرتبط: عادات صحیح تغذیه ، دسته بندی مواد غذایی ، ویتامین ها ، خواص میوه جات و سبزیها ، ،
برچسب‌ها:

تاريخ : شنبه 14 دی 1392برچسب: خاصیت های پرتقال, خواص پرتقال,

| 20:14 | نویسنده : تغذیه سالم |

روغن ماهی و ارتباط آن با هوش کودکان

مطالعات بر روي 9هزار مادر و كودك‌هايشان نشان داده است، مادراني كه امگا 3 كمتري دريافت كرده‌اند، فرزندانشان از ضريب هوشي پايين‌تري برخوردارند. اين مطالعات نشان داده‌اند، هماهنگي بين چشم‌ها، دست‌ها و مهارت‌ اجتماعي در اين كودكان بهتر بوده است و سرعت عمل بالا‌تري دارند. محققان مي‌افزايند،ضريب هوشي اين كودكان 6 مرتبه از حالت عادي كمتر است. به علاوه، اين كودكان در فعاليت‌هاي اجتماعي خود (مانند دوستيابي) ناتوان‌تر هستند و با اختلالات رفتاري در بزرگسالي روبه‌رو خواهند بود.آنها در ادامه مي‌افزايند،60 درصد ‌از ‌مغز ‌را‌ چربي‌ها ‌تشكيل مي‌دهند كه‌30‌درصد از آن اسيدهاي چرب ضروري و اسيد چرب امگا‌3 است كه اغلب از ......

موضوعات مرتبط: عادات صحیح تغذیه ، دسته بندی مواد غذایی ، تغذیه دانش آموزان ، تغذیه در دوران بلوغ ، ،
برچسب‌ها:

ادامه مطلب

تاريخ : جمعه 13 دی 1392برچسب:روغن ماهی و ارتباط آن با هوش کودکان,

| 13:33 | نویسنده : تغذیه سالم |

Vitamins

A daily multivitamin is a great nutrition insurance policy. Some extra vitamin D may add an extra health boost.

Trying to follow all the studies on vitamins and health can make your head swirl. But, when it’s all boiled down, the take–home message is actually pretty simple: A daily multivitamin, and maybe an extra vitamin D supplement, is a good way to make sure you’re getting all the nutrients you need to be healthy. True, a healthy diet should provide nearly all the nutrients you need. But many people don’t eat the healthiest of diets. That’s why a multivitamin can help fill in the gaps, and may have added health benefits. The folic acid in most multivitamins helps prevent neural tube defects in newborns, if women take it before they become pregnant; folic acid may also lower the risk of heart disease, colon cancer, and breast cancer. Vitamin D from a multivitamin or single supplement can lower the risk of colon and possibly many other cancers, as well as other chronic diseases.

Of course, there can be too much of a good thing. It’s important not to go overboard with vitamins. While a multivitamin and a vitamin D supplement can help fill some of the gaps in a less than optimal diet, too much can be harmful. In general, stick close to standard recommended doses in a multivitamin. And since your multivitamin will likely contain all the folic acid you’ll need, stay away from cereals, protein bars, and other foods that are super-fortified with folic acid.

Read enough nutrition news, and you’ll see that not all scientists agree on multivitamins. Some say that there’s not enough proof that multivitamins boost health, so they don’t recommend them. It’s a short-sighted point of view. Other scientists point to studies that seem to show a link between multivitamin use and increased risk of death. But those studies are flawed. Looking at all the evidence, the potential health benefits of taking a standard daily multivitamin seem to outweigh the potential risks for most people.

5 Quick Tips: Getting the Right Vitamins

1. Eat a healthy diet. A multivitamin provides some insurance against deficiencies but is far less important for health than the healthy food patterns described on this website. Choose a diet rich in fruits, vegetables, whole grains, nuts and healthy oils, and low in red meat and unhealthy fats—let the Healthy Eating Pyramid be your guide.

2. Choose a daily multivitamin. A daily multivitamin is an inexpensive nutrition insurance policy. Try to take one every day.

3. Think about D. In addition to its bone health benefits, there’s growing evidence that getting some extra vitamin D can help lower the risk of colon and breast cancer. Aim for getting 1,000 to 2,000 IU of vitamin D per day—this likely will require an extra vitamin D pill, in addition to your multivitamin. For more information, see the vitamin D section of The Nutrition Source.

4. Say no to “megas.” In general, avoid mega-dose vitamins and mega-fortified foods. Higher doses ofvitamin E may help to prevent heart disease, but in general, the amount in a standard multivitamin is enough to have health benefits. A standard multivitamin also has a day’s worth of folic acid, so you should avoid foods that have high amounts of folic acid added to them. Vitamin D is an exception, as many people need more than the RDA.

5. Avoid “super” supplements. Don’t be swayed by the wild health claims of the many health supplements advertised on TV and the Internet. If they sound too good to be true, you can be sure they are. Save your money for healthy food and a good vacation.

موضوعات مرتبط: دسته بندی مواد غذایی ، ویتامین ها ، مطالب مرتبط انگلیسی ، ،
برچسب‌ها:

تاريخ : پنج شنبه 12 دی 1392برچسب:Vitamins,

| 18:59 | نویسنده : تغذیه سالم |

Calcium and Milk

calcium_and_milk

Calcium is important. But milk isn’t the only, or even best, source.

It’s not a news flash that calcium is key for healthy bones. Getting enough calcium from childhood through adulthood helps build bones up and then helps slow the loss of bone as we age. It’s not clear, though, that we need as much calcium as is generally recommended, and it’s also not clear that dairy products are really the best source of calcium for most people.

While calcium and dairy can lower the risk of osteoporosis and colon cancer, high intake can increase the risk of prostate cancer and possibly ovarian cancer.

Plus, dairy products can be high in saturated fat as well as retinol (vitamin A), which at high levels can paradoxically weaken bones.

Good, non-dairy sources of calcium include collards, bok choy, fortified soy milk, baked beans, and supplements that contain both calcium and vitamin D (a better choice than taking calcium alone).

Read the full article on calcium and milk.

5 Quick Tips: Building Strong Bones

1. Look beyond the dairy aisle. Limit milk and dairy foods to no more than one to two servings per day. More won’t necessarily do your bones any good—and less is fine, as long as you get enough calcium from other sources. Calcium-rich non-dairy foods include leafy green vegetables and broccoli, both of which are also great sources of vitamin K, another key nutrient for bone health. Beans and tofu can also supply calcium.

2. Get your vitamin D. Vitamin D plays a key role along with calcium in boosting bone health. Look for a multivitamin that supplies 1,000 IU of vitamin D per day. If your multi only has 400 IU of vitamin D, consider taking an extra supplement to get you up to 1,000 IU or 2,000 IU per day. Some people may need 3,000 or 4,000 IU per day for adequate blood levels, particularly if they have darker skin, spend winters in the northern U.S., or have little exposure to direct sunlight. If you fall into these groups, ask your physician to order a blood test for vitamin D. Read more about vitamin D in the vitamins section of The Nutrition Source.

3. Get active. Regular exercise, especially weight-bearing exercise such as walking or jogging, is an essential part of building and maintaining strong bones.

4. Be careful about getting too much retinol (vitamin A). Don’t go overboard on fortified milk, energy bars, and breakfast cereals, all of which can be high in bone-weakening vitamin A. Many multivitamin makers have removed much or all retinol and replaced it with beta-carotene, which does not harm bones.

5. Help your kids build strong bones. Youth and young adulthood is the period when bones build up to their peak strength. Helping youth lead a bone-healthy lifestyle—with exercise, adequate calcium, and adequate vitamin D—can help them keep strong bones through all their adult years.

موضوعات مرتبط: دسته بندی مواد غذایی ، پروتئین ها ، تغذیه و رژیم غذایی ، مطالب مرتبط انگلیسی ، ،
برچسب‌ها:

تاريخ : پنج شنبه 12 دی 1392برچسب:Calcium and Milk,

| 18:56 | نویسنده : تغذیه سالم |

Fats and Cholesterol

oils

The Bottom Line

Choose foods with healthy fats, limit foods high in saturated fat, and avoid foods with trans fat.

It’s time to end the low-fat myth. That’s because the percentage of calories from fat that you eat, whether high or low, isn’t really linked with disease. What really matters is the type of fat you eat.

“Good” fats—monounsaturated and polyunsaturated fats—lower disease risk. “Bad” fats—saturated and, especially, trans fats—increase disease risk. Foods high in good fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish. Foods high in bad fats include red meat, butter, cheese, and ice cream, as well as processed foods made with trans fat from partially hydrogenated oil. The key to a healthy diet is to choose foods that have more good fats than bad fats—vegetable oils instead of butter, salmon instead of steak—and that don’t contain any trans fat.

“Low-fat,” “reduced fat,” or “fat-free” processed foods are not necessarily “healthy,” nor is it automatically healthier to follow a low-fat diet. One problem with a generic lower-fat diet is that it prompts most people to stop eating fats that are good for the heart along with those that are bad for it. And low-fat diets are often higher in refined carbohydrates and starches from foods like white rice, white bread, potatoes, and sugary drinks. Similarly, when food manufacturers take out fat, they often replace it with carbohydrates from sugar, refined grains, or starch. Our bodies digest these refined carbohydrates and starches very quickly, causing blood sugar and insulin levels to spike and then dip, which in turn leads to hunger, overeating, and weight gain. Over time, eating lots of “fast carbs” can raise the risk of heart disease and diabetes as much as—or more than—eating too much saturated fat.

So when you cut back on foods like red meat and butter, replace them with fish, beans, nuts, and healthy oils—not with white bread, white rice, potatoes, sugary drinks, or other refined carbohydrates.

Although it is still important to limit the amount of cholesterol you eat, especially if you have diabetes, for most people dietary cholesterol isn’t nearly the villain it’s been portrayed to be. Cholesterol in the bloodstream, specifically the bad LDL cholesterol, is what’s most important. And the biggest influence on blood cholesterol level is the mix of fats and carbohydrates in your diet—not the amount of cholesterol you eat from food.

5 Quick Tips: Choosing Foods with Healthy Fats

1. Use liquid plant oils for cooking and baking. Olive, canola, and other plant-based oils are rich in heart-healthy unsaturated fats. Try dressing up a salad or roasted vegetables with an olive oil-based vinaigrette, such as this recipe for oregano-garlic vinaigrette, or savory almond-based pesto.Or check outThe Great Muffin Makeover: five new recipes from The Culinary Institute of America for healthy muffins that feature healthy fats and whole grains.

2. Ditch the trans fat. In the supermarket, read the label to find foods that are trans free. The label should say “0” (zero) on the line for trans fat; you should also scan the ingredient list to make sure it does not contain partially hydrogenated oils. Fortunately, most food manufacturers have removed trans fats from their products, spurred by 2006 law that required them to list trans fat amounts on the Nutrition Facts label. In fact, a study released on February 8, 2012 from the Centers for Disease Control and Prevention finds that Americans’ blood-levels of trans fats have dropped 58 percent over the past decade—evidence that the labeling law has had its desired effect. In restaurants that don’t have nutrition information readily available, steer clear of fried foods, biscuits, and other baked goods, unless you know that the restaurant has eliminated trans fat—many already have.

3. Switch from butter to soft tub margarine. Choose a product that has zero grams of trans fat, and scan the ingredient list to make sure it does not contain partially hydrogenated oils. Even better, use a liquid plant oil whenever possible; refrigerated extra virgin olive oil makes a great spread for toast.

4. Eat at least one good source of omega-3 fats each day. Fatty fish (such as salmon and tuna), walnuts, and canola oil all provide omega-3 fatty acids, essential fats that our bodies cannot make. Omega-3 fats, especially those from fish, are very beneficial for the heart. Read more about omega-3 fatty acidsand why they are so important to good health.

5. Cut back on red meat, cheese, milk, and ice cream. Red meat (beef, pork, lamb) and dairy products are high in saturated fat. So eat less red meat (especially red processed meat, such as bacon), and choose fish, chicken, nuts, or beans instead. If you do eat red meat, choose lean cuts and keep the amounts low. Low-fat and reduced-fat cheeses are often not so low in fat—and are often higher in sodium than regular cheese. So it is best to choose the cheese you like and savor it in small amounts. Low-fat milk may be better than whole milk, but if people drink only low to moderate amounts of milk, this will not make much difference.