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Fish in the Christmas dinner, a delicious and healthy option

If you and your family want to put aside the typical Christmas turkey and try something new at the Christmas Eve dinner, if you just want to surprise your loved ones, a good and healthy option is fish.

According to experts, this is one of the perfect foods to consume on this special date, because our body does not take long to digest it.

With regard to other types of meat, fish only takes between half an hour to digest in the body, which helps to prevent digestive problems due to excessive consumption of food.

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However, to digest the chicken requires 2 hours, for the turkey more than 2 and the pig for more than 4 hours.

The nutritionist D’Janira Paucar points out that “while baking baked fish can take up to 15 minutes per kilo, turkey and pork take time to bake up to 1 hour per kilo”, which would save energy consumption due to the short time cooking.

It should be noted that fish is one of the healthiest meat products that exists according to specialists because it contains protein, calcium, vitamins, and iron.

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In addition, it has natural vegetable oils such as omega 3 that contributes to the development of children’s intelligence, helps maintain a good memory, seeks to prevent obesity and heart diseases, among other benefits to our health.

Another good reason to opt for fish for the Christmas dinner is that at these dates, the price of turkey, chicken or pork, increases due to its high demand, however, the fish goes down in price.

Data

* Fish is one of the perfect foods to consume during the night because our body does not delay in digesting it completely, according to experts.

* In addition, the preparation of this food saves energy consumption because cooking baked fish can only take up to 15 minutes per kilo.

How many calories does a kebab have?

It may be surprising, but the kebab, the best-known sandwich of Turkish cuisine, can be an authentic calorie bomb. Everything depends, logically, on the ingredients, but if we want to treat ourselves to a culinary whim it is convenient to consider how many calories a kebab has and how we can substitute some of the ingredients to get a less caloric bite.

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Made with lamb or beef and lots of salad. It is the recipe of the kebab, the traditional Turkish sandwiches to which, in addition, a sauce is added. In addition to the indicated meats, other more western recipes have been introducing varieties, with chicken and, even, with fish. But how many calories does a kebab have? The same question was asked several years ago in the United Kingdom, where after analyzing more than 400 samples of kebab that are dispersed throughout its territory, concluded that it is a more caloric food than expected, even more than a hamburger. And it’s the kebab has an average of 1,000 calories(for every 300 grams), half of the calories that a woman should eat following a healthy, varied and balanced diet. That is, the kebab can be converted into a calorie bomb for any diet, so it should be taken occasionally and can be accompanied by a salad instead of a plate of chips. And as for the drink, better combine it with water instead of soft drinks or sugary drinks.

Thus, for example, the best known, the doner kebab, contains in a serving the amount of salt recommended per day for a person, in addition to a high level of saturated fats (up to 150% of the daily saturated fats that should be taken).

Homemade kebab

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If we want to enjoy the flavor of the kebab without adding so many calories, the best option is to prepare it directly at home, choosing the ingredients well. Thus, we can prepare a kebab with less fat and calories if we opt for these ingredients: beef, onions, tomatoes, garlic, green peppers, olive oil, tomato sauce, lemon juice, mustard, and paprika. For its preparation, we first mix the garlic, oil, lemon juice, tomato sauce, mustard, and seasonings. With this mixture, we marinate the meat for two hours in the fridge. Cut the tomato, pepper, and onion in the data, and after removing the meat, we alternately place it on skewers with vegetables, to grill or grilled. It can be accompanied with a bowl of brown 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.