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Consuming fish regularly reduces the risk of suffering depression

Depression is a disease that affects more than 350 million people around the world. The importance of preventing this evil is key to reduce high rates, which vary by 15% each year and achieve a good quality of life. One of the prevention factors is food.

Fish is, because of its high content of omega 3, collagen, vitamin D and multiple minerals, beneficial for the proper functioning of the human body. Its consumption twice a week could help fight depression, according to Lorena Romero, a nutritionist at the National Fisheries Society.

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Romero said that, according to observational studies, there is an association between those who ate more fish and the reduction of up to 20% in the risk of suffering from depression compared to those who ate less or did not consume.

“Thanks to the nutrients of fish, especially the so-called bluefish, such as bonito, mackerel, and horse mackerel, it could improve and prevent heart problems and neurodegenerative diseases, such as Parkinson’s, Alzheimer’s, as well as osteoporosis, glaucoma, and overweight, “he says.

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Benefits. The consumption of fish can also help the development and optimal maintenance of the brain, as well as for the growth and strengthening of bones and joints, of the skin, among other organs and tissues of the human body.

Romero said that for all these benefits it is recommended to eat fish at least twice a week and prepare it in stews without oils, grilled, baked, steamed or ceviche to take advantage of all its nutrients.

The secret to enjoying Peruvian food without getting fat

The Peruvian cuisine is delicious, but not always the healthiest.

Follow the advice of nutritionist Adriana Carulla to consume the typical dishes without gaining extra kilos.

Chicken rice

If you are going to eat this dish, let the rice not exceed ¼ of the dish and the other ¼ that is the chicken portion. Add plenty of onion to provide valuable antioxidants for your heart, plus the vitamin C from the lemon and onion will help to better fix the chicken’s iron. For those who add salsa to huancaína, limit yourself to 2 tablespoons. Remember that it is not soup, it is the sauce.

Grilled chicken

It is inevitable and has a very good amount of protein. Limit the fries and in replacement, eat a lot of fresh salad. In addition to providing many vitamins and antioxidants, the fiber traps part of the chicken fat and prevents your body from absorbing it.

Barbecue

The anticuchos are low in calories and high in iron if you are going to eat them as an input limit the potatoes and corn since you will most likely eat them in your second. The more carbohydrates in your body, the easier it is for the excess of these to turn into fat.

tacu tacu

It is extremely healthy, rice and beans are complemented in amino acids to give a protein of better quality. It is better to avoid the egg and the banana since for nutritional purposes they are no longer necessary.

Chili pepper

Try not to eat it with rice, keep in mind that this dish already has bread, in addition to the base of potatoes on which the chili is served. If you think that this cereal is vital for your life and that it is impossible to do without it, serve a potato chop and a small portion of rice.

Kid Dry Beans

The beans are dry with delicious but very spicy. Remember that the meat should not exceed ¼ of the plate and the other ¼ should be of rice or vegetable stew. In short, half of your plate that is vegetables and the other half, the dry with beans and rice.

Childhood obesity: 4 servings of fish per week to fight it

Childhood obesity: 4 servings of fish per week to fight it. It is the healthy recommendation to curb the worrying figures of the prevalence of overweight and obesity among the youngest. Fish that is part of our Mediterranean diet and whose consumption should increase, with 4 servings per week, and between one and three of them, bluefish.

Childhood obesity: 4 servings of fish per week to fight it. It is the healthy recommendation, included within the Week of Fish launched by the Ministry of Agriculture, Food and Environment, and with which you want to focus attention on a health problem of the first order, as the figures show. And the data has triggered the alarms, especially if we take into account that more than 1.3 million children are overweight and more than 600,000 obese.

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It is not the first time that doctors and specialists warn about the prevalence rates of obesity among the younger population. A problem that translates, according to the data provided on the occasion of the inauguration of the Week of Fish – an initiative of the Ministry of Agriculture, Food and Environment – in more than 1.3 million children and young people in our country who suffer from overweight and more than 600,000 with obesity problems. The causes? Also known by all, the lack of physical exercise and an imbalance in food. And it is precisely in the diet where we find a first ally to curb the worrying data. A diet that, as the experts point out, is a first-class asset, the Mediterranean diet, in which fish plays a prominent role.

Eating fish is fundamental because of its multiple benefits for our health. Fish that should be included in the diet four times a week, and in the case of the youngest, between 1 and 3 servings should be bluefish, rich in Omega 3 fatty acids. Acids that play an essential role in the protection of the cardiovascular system (cardiac function, blood pressure, triglyceride levels) as well as in the eye and neurological development of the youngest. It is not the only property that is attributed to bluefish, as they also help regulate cholesterol levels and protect the heart. For its part, white fish, lighter, also contains Omega 3 fatty acids, as well as proteins, mineral salts and low amounts of calories.

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The Week of the Fish, an initiative directed to the infantile and youthful population, has as a priority objective to promote healthy habits and a balanced nutrition. Basic premises to combat the problems of overweight and childhood obesity, with a rate that exceeds 23.5%. Do not forget, as stressed by specialists, that obesity is the gateway to other health problems such as diabetes or cardiovascular disorders.

Through this initiative, students of Primary Education will not only have the opportunity to know the characteristics and benefits of fish in their diet, a food that is not always well received by children – something similar to what happens with the vegetables, which are more reluctant to eat them. The Week of Fish is accompanied by an exhibition that can be visited in the Ministry of Agriculture and that shows, through a panel tour, the characteristics of the fishing sector of our country (The corner of boats and fishing gear, The corner of the fish food, the corner of the fish market and the corner of the Aquaculture are the 4 areas of the sample). After your visit, students will have the opportunity to enjoy a healthy breakfast in which the fish will not be missing (minibocatas of tuna and sardines, for example, accompanied by juice and milk). The exhibition is not only aimed at schoolchildren but also at the rest of the public, from 16 to 18 this week.

Finally, more than 400 workshops have been organized in ten autonomous communities (Madrid, Asturias, Andalusia, Canary Islands, Navarra, Valencian Community, Castilla-La Mancha, Extremadura, Murcia and the Balearic Islands).

5 benefits of pasta integral

Eating whole-wheat pasta provides numerous health benefits thanks to the amount of natural fiber and nutrients they contain. We tell you the 5 benefits of integral pasta.

If you want to have a healthy diet, it is important that the flours you eat are comprehensive. The wheat pasta or whole grains is made of flour, which naturally has components such as bran and wheat germ. The most common is whole wheat flour, but you can also find whole grains made from other types of wholemeal flour, such as wholemeal rice or quinoa, for those who are allergic to gluten.

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Wholegrain pasta is rich in natural fiber, which is the healthiest and provides many benefits for our health. We tell you the 5 benefits of whole pasta:

1. It has few calories
Being rich in natural fiber provides fewer calories than refined and processed pasta. By containing bran, they help intestinal transit, which favors the elimination of fats. In addition, the glucose contained in the whole pasta is slowly absorbed, which stimulates metabolism, favoring its proper functioning. Therefore, they can be consumed by all people, and are very suitable for those people who want to lose weight.

2. It is very nutritious
In addition, fiber, for every 100 grams of wholemeal pasta provides a good amount of vitamins: vitamin B (0.3 mg), B2 (0.13 mg) and B3 (3.1 mg). It also has antioxidants and healthy fats. In addition, it is a source of minerals such as calcium (25 mg), magnesium (53 mg), iron (3.8 mg) and phosphorus (172 mg). So it is a highly nutritious food, suitable for pregnant women, people with certain diseases stomach, people with obesity problems and, in general, for all those who wish to maintain a healthy diet.

3. Provides energy
Carbohydrate levels help us stay energized during the day. Above all, people who exercise need a daily intake of carbohydrates and pasta is a healthy food for it.

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4. Does not contain fats
The whole pasta does not contain saturated fats, hydrogenated or trans (the “bad” fats), so they do not generate bad cholesterol (LDL) and help maintain and balance the good cholesterol (HDL). They are an ideal food to include in slimming diets. And if it is replaced by refined pasta in the usual diet, it helps to keep the body healthy and balanced.

5. Help reduce the risk of diseases
Due to its nutritional value, wholemeal pasta reduces the risk of chronic diseases related to the heart, type II diabetes, stomach problems, and cancer.

Eating whole-wheat pasta is a healthy habit that all people can do without too much effort. Just be careful with the sauces that you add, because if these are not natural, you will be incorporating into your diet another type of food less beneficial for your health.