In our body, polyunsaturated fats cardioprotective the following effects: reduce total cholesterol levels and other blood fats called triglycerides, reduce the risk of blood clots (thrombosis and cardiovascular-cerebrovascular accidents) and produced vasodilation (increase the diameter of blood vessels).

Sunflower oil, safflower oil after it is the richest in linoleic acid and after wheat germ, is also in vitamin E.

Soybean oil, neutral flavor, is rich in polyunsaturated fats, especially linoleic acid.

Walnut oil is obtained by cold pressing and requires no refining. It is the richest in linolenic acid. Is oxidized and rancid easily.

Sesame oil, taste and pleasant aroma, contains the same proportion of oleic acid (monounsaturated) and linoleic (polyunsaturated). No need refining, contains a natural antioxidant, sesamol, which makes it very stable and resistant to oxidation, which supports several years without rancid.

Coconut oil and palm oil, we are already into something else, because these oils are rich in saturated fat, like saturated fats which are abundant in foods of animal origin, its frequent consumption is associated with increased levels blood cholesterol and therefore do not have the cardioprotective effect of the other oils. Are less healthy than any other conventional oils usually used in the manufacture of bakery products and fried snacks like products.

Olive oil is best for frying because it best resists temperatures up to 160 º -200 º needed for frying. Is the most stable and it decomposes more slowly. Another advantage permeates least fried food, making it less caloric.
Do not mix oil and used again. Or olive oil with seed, have different points of smoke, olive hold a higher temperature than the other and whether the mix, you burn the other and produce irritants and potentially toxic.

Best Techniques for Fry

Avoid overheating: it is preferable not to exceed during frying temperature of 170 º. If using an electric fryer, set the thermostat for the oil smokes or not dark.

If the temperature is too high, irritating and potentially generate toxic substances. Always dispose of cooking oil and, of course, burned.

The fried food must be dry, water promotes the breakdown of the oil

You have to filter the oil after each frying to remove burnt food debris left floating and promote the oxidation and decomposition of the oils.

Not use the same oil and two or three times to fry, especially if you humeado or is obscured.

If we want food crispy breaded or battered and soak less oil, we add each egg one tablespoon of water or milk.

If you also put absorbent paper towels to soak it too much fried food oil, the better.

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Virgin olive oil is not refined and is achieved by crushing the olives into a paste and applying cold pressure to squeeze the oil. Only subjected to physical processes which remove solid particles contained in suspension, and to make it transparent. Depending on the amount of free fatty acids according to fruit characteristics, quality and smoothness of taste will be more or less:

Extra virgin, refined and current: the Extra, fruity flavor and aroma and soft, the acidity is less than 1 degree (1% free fatty acids) in the fine reaches 2 ° and the current up to 3 º. The lower the acidity, the better quality. – Virgin lampante: contains more than 3 of acidity and is not edible because of its strong flavor

Refined olive oil is obtained from an oil containing free fatty acids because many were achieved by hot pressing or comes from poor quality fruit, it needs refining to make it edible. Is pale, its acidity is less than 0.2 ° so that has little flavor and contains very few vitamins, phytosterols, and substances responsible for aroma.

Pure olive oil or just olive oil, is the most common in the market and comes from a mixture of virgin olive oil and refined. Its acidity should not exceed 1 º. – The olive pomace oil is obtained by applying solvent to the cake remaining after extraction. It’s the worst and needs to be refined to reduce its maximum acidity of 0.3 º.

Nutritional properties of olive oil

The virgin and pure olive oil are the richest in vitamin E (natural antioxidant) and phytosterols. They all noted for their high contribution of monounsaturated fat (mainly oleic acid), which works better in preventing cardiovascular disease. This monounsaturated fat increases blood levels of ‘good cholesterol’ (HDL) cholesterol.

On the other hand, vitamin E and oleic acid prevents oxidation of lipoproteins or blood cholesterol transporters (related to the development of cardiovascular disease) and other substances associated with the development of certain cancers.

These two particular olive oil give it the label of health food. This explains to recommend the use of olive oil (preferably virgin or pure olive oil), although this does not mean eliminate the use of seed oils, also healthy.

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Industrial production phases of oil

Removal: To get the oil must be broken by grinding plant cells and then isolate it from the other components of seeds or fruits. The grinding is performed by rollers or grinding until a smooth paste is subjected to a pressing using mechanical devices that apply pressure to the paste to squeeze out the oil. The pressing can be hot or cold. Hot you get more oil but, in contrast, requires a further refining process than cold pressing. On the other hand, the ‘cake’ or residue left after pressing still contains 10-20% oil which can also be exploited.

This was done using solvents approved moving the waste oil and then subjected to a warming that these solvents removed by evaporation of the final product completely.

Refining: This operation removes the impurities that are formed during the extraction and oil will communicate an undesirable taste. Includes several processes that reduce acidity and soften the taste of oil. The acidity is determined by the amount of free fatty acids: the more free fatty acids it contains, the greater the acidity of the oil.

From the nutritional point of view, the best oils are cold-pressed, as both the hot-pressed lower refining the content of substances that give the oil its taste, aroma, color and some of its most avalanches as lasvitaminas E and beta-carotene or provitamin A, and finally, antioxidants and phytosterols to prevent some of the cholesterol we eat with food is absorbed from the intestine, which is beneficial for people with high cholesterol levels blood and cardiovascular disease prevention.

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In the Mediterranean diet, the king are the olive oils and nuts and seeds, which among us have played the role for decades in other culinary cultures have desempeñadao butter and other less healthy fats than oils. Know the organoleptic characteristics (taste, color, aroma …) and nutrition of the different types of oil used by each one more suitable for use in cooking and choose correctly among the vast supply of oil that give the store shelves today is a common practice among consumers, especially among those most concerned about maintaining a healthy diet but no less satisfying to the palate.

Available in the market for a variety of oils: olive, sunflower, soybean, corn, ¿what we should look to choose one or the other?.

All of them are fit for consumption but there are appreciable differences in nutritional value, sensory characteristics, culinary uses and even more appropriate in its effects on health. Although foods are calorie, oils are commodities that should be every day in our diet, but always in the right quantities. It is best used in cooking olive oil (from olives) and seeds, and so we get the proportion of the different types of fat (monounsaturated, polyunsaturated and saturated) meets which requires balanced diet and cardio.

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The following diet is intended to rid the body of certain impurities that contribute to the appearance of cellulite can start seeing results in just three weeks.

Monday

Breakfast

1 glass of grapefruit juice or fresh tomatoes.
1 slice of bread.
1 slice of fresh cheese.
1 boiled egg.
1 cup of coffee.

Lunch

1 cup low-fat yogurt with fruit.

Eating

1 bowl of vegetable soup without salt.
1 / 2 zucchini stuffed with 1 1 / 2 tablespoon chopped fresh cheese.
1 plate of green salad with celery.
1 slice low-calorie gelatin fruity.
This can be changed to 1 100 grams steak, grilled, 1 cup of tomato and cucumber salad, seasoned with ½ teaspoon olive oil or low-fat yogurt and 1 slice of bread.

Picnic

1 cup green or sage tea.
2 whole wheat bran calorie jam.
1 fruit (apple, pear or orange).

Dinner

1 bowl of vegetable soup without salt.
1 chicken breast skinless baked or grilled.
1 salad of carrot, celery and grated raw beets.
1 block.
1 slice low-calorie gelatin fruity.
You can change by 120 grams of low fat cottage cheese or soy cheese (tofu), 1 cup of spinach salad and 1 slice of bread.

Tuesday

Breakfast

1 cup fresh tomato juice.
1 baked apple with a spoonful of cottage cheese, or warm 1 egg and 1 slice of bread.

Lunch

1 tomato or 1 carrot raw.

Eating

200 grams of fish fillet on the grill.
1 cup of cooked vegetables or salad of celery, cucumber and lettuce.
1 slice of bread. Can be exchanged for 1 cup of unsalted vegetable soup or a salad of celery, apple and low-fat yogurt and 1 cup of fruit salad.

Picnic

1 baked apple without sugar, or 1 cup of green tea.
2 bran crackers with cheese panela.
1 cup low-fat yogurt with fruit.

Dinner

1 bowl of vegetable soup without salt.
1 chicken breast, skin, accompanied by lettuce, onion and tomato.
2 tangerines. Can be replaced by 1 cup of legumes (peas can be) treated with 1 tablespoon olive oil.
1 slice of bread.
1 slice of fresh pineapple.

Wednesday

Breakfast

1 bowl of cereal diet with 1 cup skim milk, sweetened with 1 tablespoon of honey.
2 slices of bread with jam, low in calories.

Lunch

1 cup low-fat yogurt fruity.

Eating

1 bowl of vegetable soup without salt.
2 boiled eggs mixed with tomatoes and spices.
1 slice of bread.

Picnic

1 cup of sage tea.
1 rice cake with fresh cheese or jam without sugar.
1 raw carrot or apple to change by 1 or 4 prunes cooked without sugar.

Dinner

1 bowl of vegetable soup without salt.
1 fillet of fish of 200 grams oven with a little oil, parsley and lemon.
Tomato salad, lettuce and raw beets.
1 slice of bread and 1 serving of gelatin or 2 slices of fresh pineapple.

Thursday

Breakfast

1 glass of orange juice and 1 cup of lemon tea.
2 slices of bread with some cheese panela.

Lunch

1 cup of fruit salad.

Eating

1 bowl of vegetable soup without salt.
Jicama salad, raw carrots and beets.
1 orange, or change for 1 grilled chicken breast, skinless, 1 large potato cooked and seasoned with olive oil and 1 slice of bread.

Picnic

1 cup of green tea or 1 cup of skim milk.
2 rice cakes with panela cheese.
1 cup low-fat yogurt fruity.

Dinner

1 bowl of vegetable soup without salt.
1 low-calorie gelatin fruity. Can be substituted for 1 beef steak with aromatic herbs 150 grams, 1 cup of cooked pumpkin (about 250 grams) and 1 slice of bread.

Friday

Breakfast

1 cup low-fat yogurt fruity.
2 slices of bread with fresh cheese.
1 block.

Lunch

1 pear.

Eating

1 bowl of vegetable soup without salt or 1 cup of raw spinach salad with natural yogurt.
50 grams of pasta or rice, accompanied by 1 tomato, pepper, salt and 1 cucumber.
1 block.

Picnic

1 cup of green tea or 1 low fat yogurt with fruit flavors.
1 slice of fresh pineapple.
2 slices of bread with fresh cheese.

Dinner

1 bowl of vegetable soup without salt.
1 150 gram grilled steak.
70 grams of Swiss cheese and Dutch cheese.
1 cup low-fat yogurt with fruit flavors.
1 slice of bread.

Saturday

Breakfast

1 cup of green tea or sage or 2 slices of fresh pineapple.
2 rice cakes with panela cheese.

Lunch

1 block.

Eating

1 bowl of vegetable soup without salt.
2 eggs cooked.
1 plate of asparagus, squash or steamed broccoli.
1 slice of bread.
1 slice low-calorie gelatin fruity.

Picnic

Your choice of 2 fruits or 1 cup of sage tea.
2 slices of bread with fresh cheese.
1 cup low-fat yogurt with fruit flavors.

Dinner

1 bowl of vegetable soup without salt.
1 grilled chicken breast, skinless, boiled zucchini, soy sauce or lemon.
1 slice of bread.
1 pear.

Sunday

Breakfast

1 cup of green tea.
2 slices of bread with fresh cheese.

Lunch

1 orange.

Eating

1 bowl of vegetable soup without salt.
1 150 gram steak grilled.
Watercress salad, lettuce and celery, dressed with olive oil.

Picnic

1 cup of green tea.
2 rice cakes with panela cheese.
1 cup low-fat yogurt with fruit flavors or 2 slices of fresh pineapple.

Dinner

1 bowl of vegetable soup without salt.
1 cup of cooked rice along with 1 tomato, sliced ​​raw.
1 serving of baked apples, can be replaced by 50 g paste diet with steamed zucchini and soy sauce, 1 cup of steamed vegetables and 1 slice of bread.

Exercise as an adjunct

Certain physical activities can activate blood circulation, such as running without exertion, swimming or cycling, with only 30 minutes a day also managed to tone your muscles. Finally, we advise you not to use tight-fitting clothes, as this prevents good circulation and promotes fluid retention.

Remember, it all depends on you and your perseverance, because the results can be spectacular.

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Cellulite is a condition that makes no distinction between women who therefore affect preys on young or middle-aged, thin or overweight, in other words, virtually all of them! Combat is in your hands, or should I say ours, and only requires a little discipline and will.

In the first instance it is important to remember that cellulite is a condition characterized by lumpy and irregular large deposits of fat in hips, buttocks and thighs, because the veins located in these regions lose tone and elasticity, which causes blood does not circulate properly and the cells are not replenished as it should, with the consequence that the fat is accumulated in abnormal and forming toxins that destroy collagen and elastin (components that help keep skin soft and firm), causing sagging.

The so-called “orange peel” is a problem that worsens with age, especially if it is a sedentary lifestyle (little exercise) and an unbalanced diet. So, if faced by these two factors, cellulite can be controlled.

Because the foods we eat play an essential role in creating this condition, pay special attention to the following aspects and results are expected in a few weeks:

Water. The fluid plays a vital role in removing toxins from the tissues in general, it is recommended to drink at least 2 liters a day, avoid all kinds of soft drinks, because they contain phosphoric acid that causes softening tissues, thus promoting the appearance of cellulite.
Sugars. It absorbs quickly and easily converted into fat, mainly from cakes, candies, chocolate and sweeteners, so it is important to limit consumption.
Fiber. Benefits the health of the digestive system, significantly reducing constipation and improves blood circulation in the legs. Enter your diet whole grains, fruits and vegetables, preferably with shells and all. Particularly prickly promotes fat burning and improves digestive health.
Iron. The lack of this mineral promotes fat storage and disposal difficult. Is consumed through vegetables (especially broccoli), vegetables, lean meat (fat), fish, seafood and vegetables.
Gelatin. This compound contains amino acids that stimulate tissue formation and return tone and firm the skin. We recommend eating two teaspoons in its natural state dissolved in a glass of orange juice or grapefruit juice, fasting.
Milk. Food that contains rapidly absorbed sugars that promote the appearance of “orange peel”, is best taken skim or its derivatives, as their calcium intake is important for health.
Potassium. This element contributes to the balance of fluids in the body as well as controlling muscle fatigue and back firmly to the skin is consumed through the melon, orange, banana and tomato.
Salt Ingestion in large quantities causes excessive retention of water is recommended to limit consumption of canned foods, sausages, soy sauce and broth, or eat in moderation.
Vitamin C. We incorporate it into our diet as it helps us to form collagen fibers that promote health and firmness, is derived from orange, lemon, grapefruit, tomato and guava, mainly.
If you tend to retain fluid jamaica consider drinking boiled water with parsley and corn hair, helping to eliminate toxic substances from the tissues, the same goal can be fulfilled by taking tea after each meal, such as green or sage.

credit to: Olga Silva

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When you eat sugar in the food it tells the body to release insulin and it sends the blood sugar and fat cells to be stored as fat, thus replacing the insulin-producing foods would prevent this response.

“A diet low in sugar including natural is also beneficial to control blood sugar in diabetes, and diets designed for this condition is also usually designed to assist in the loss and weight control.

“Eating vegetables has always been the best advice when it comes to losing weight, and that vegetables such as spinach, broccoli, asparagus, cabbage and cauliflower are rich in fiber, vitamins and minerals, therefore replace carbohydrates high glycemic index such as potatoes, rice, cereals and grains, foods high in fiber and low glycemic index such as vegetables. These foods prevent insulin response produced by the body to store fat.

“Do not skip meals:

Skipping meals, especially breakfast, has been shown to decrease metabolism and whenever a meal or snack is eaten, the body’s metabolism increases, so eat lean protein, healthy fats and green vegetables is the best option to enable digestive metabolism. Currently recommended dietary eating small meals several times a day, five or more to maintain and constantly active metabolism, promoting weight loss.

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Then … Healthy foods in your diet:
Papaya, pineapple or kiwi: Serving sugeridaí a cup of papaya or pineapple and one or two or more.
The enzymes, catalysts that accelerate the speed of reactions in the body, are found in large quantities in these fruits when they are fresh and raw.

They help to fight “all things, from allergies to cancer or AIDS,” said Quillin. Three cups of papaya a day can provide a dose that has shown remarkable effects against disease, these same benefits are found in the pineapple or Quiwi.

Mango: Serving suggested: one medium.
Although they have high levels of enzymes of the papaya are rich in substances that help plants capture energy from the sun. When consumed, strengthens the immune system and co “are antioxidants, at least as effective as vitamin C and beta carotene.

Citrus fruit: Serving suggested: a large orange or similar fruit.
Fresh citrus fruits are a great source of vitamin C (mainly oranges). More than 30 studies have shown to be of great help to fight cancers of the lung, esophagus and stomach.

They are also extremely rich in bioflavonoids. The highest concentration is in the white bark, the part between the peel and pulp color.

Other substances found in the colored part of the skin of citrus fruits have been recognized as one of the most successful phytochemicals in the fight against cancer has helped to reverse the evil in animal studies.

Be warned, however, do not eat the whole fruit, skin-because, in general, lia been irrigated with pesticides.

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They also have potassium, which helps normalize blood pressure and heart benefits.Provide calcium and vitamins A, B and C in small quantities.

At the time of acquiring, should be chosen that are firm to the touch and present a bright and intact skin. It is better to opt for medium and small specimens, because the big ones usually have more seeds.

It should also be used on the freshness of the stem, which informs us about the time that the garden has been collected. Note that if the eggplant is tender, no need to peel.

Figs, calcium-champions:
The fig (fig first year) is the fruit., Which provides more calcium, which makes it ideal when it comes to maintaining the health of our bones.

Moreover, figs are a good source of iron and potassium. This contribution makes recommended in case of weakness, fatigue and stress.They are delicious with yogurt or cream.

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Thinner slices:
Add cheese slices to a plate of salad, pasta or vegetables, as well as enrich gastronomically, provides calcium to the diet.
To avoid increasing caloric intake and get a very thin slices, place the knife in hot water before cutting.

Marinated salmon:
The technique allows foods like marinated salmon, for example, are cooked in a mixture of oil, vinegar and lemon, which enhances the flavor without having to add salt, thus preventing a possible fluid retention.

Fruit juices:
Combine fruit juice with the vegetable is a mixture with less sugar than juice exclusively frutay is therefore advisable to adelgazar.Además diet, the fruit softens the strong flavor of some vegetables.

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