Yogurt: A Complete Food

yogurtOne of the most delicious and nutritious dessert there is the yogurt. Its unique flavor and beneficial bacteria, great for the immune system, have been essential in human nutrition for centuries. So much so that many experts believe that yogurt was known long before agriculture. Moreover, not only is delicious as a dessert, alone or with sugar, jam, honey or fruit, is also an essential ingredient in many pasta sauces, salads and meats.

The name originates from the yogurt in a Bulgarian word ‘jaurt’. It is precisely from the Balkans and Asia Minor from which this dish dairy. Nomadic tribes soon realized that milk became a semi-solid mass that carried in goatskin bags, because heat and contact with skin milk goat fermentation encouraged by the action of acid bacteria .

The ease of transportation, conservation and nutrition yogurt became a staple food for these people. Some historians believe that Genghis Khan forced his troops to take this product for strength and have an enviable health. Yogurt is known in different parts of the world and soon joined the kitchen of many civilizations. The Greeks used it to cure stomach and intestinal problems. Meanwhile, in India, was known as ‘dahi’, food that was attributed to the gods.

Following the discoveries of Metchnikoff, a Nobel laureate in 1908, the yogurt has become a popular food during the twentieth century. The longevity of the Balkan peoples caught the attention of many researchers, including Metchnikoff, that through his studies showed that the effects of the bacteria in yoghurt on the intestinal flora

Living organisms of this food convert lactose into lactic acid, a compound that prevents the development of harmful bacteria in the gut resulting from the decomposition of food. This researcher also found interesting nutritional properties arising from the large amount of B vitamins

The action on the digestive system becomes a real yogurt natural defense against all types of infections and diseases. It also reduces cholesterol and fats to absorb much more easily, as well as balance the gut, controlling for possible cases of diarrhea and constipation. It also minimizes the negative effects of antibiotics and protects the stomach from erosion produced by certain drugs.

Today there are many varieties of yogurt. Careful preparation by tanks of pasteurized milk, homogenized milk can give the necessary conditions for the bacteria that make this product a single food. The ingredients and method of manufacture determine the types of yogurt: liquid, cream, nonfat, with fruit, and so on.

The benefits of yogurt bacteria, vitamins and minerals
Obviously, one of the greatest qualities of yogurt is its significant amount of calcium. The yogurts are thus becoming an essential partner for strong bones and teeth. Their protein, fat and carbohydrates, with a predominance of lactose-sufficient energy supply to meet the body as the hard working or academic.

The good thing about yogurt is that in addition, non-fattening. Skimmed varieties recommended in all diets, as they supply energy and essential nutrients, but in turn provide very few calories. The vitamins of types A and B, folic acid, and the content of phosphorus, potassium, magnesium, zinc and iodine supplement the nutritional content of the product indispensable in the diet.

Two lactic acid bacteria do the rest: lactobacillus bulgaricus and streptococcus thermophilus, which remain alive after fermentation and offer yoghurt its unmistakable aroma and acidity, and by protecting and regulating the intestinal flora. We can only enjoy the beneficial properties of these enzymes if we keep the yogurt at low temperature.

What is yogurt and how it is produced
There is some confusion in the market about the health benefits of lactic acid bacteria contained in the various types of yogurt. In fact, only coagulated milk yogurt that is produced by lactic acid fermentation due to Lactobacillus bulgaricus and thermophilus spreptococcus. The yogurts have a minimum of 100 million live organisms per gram of yogurt. Only these two bacteria are those of plain yogurt. Not considered, therefore, natural bacteria of the bifidus yogurt or assets or the L casei immunitas.

To produce yogurt is used in the fermentation of sour milk. A pasteurized milk are added to previously selected lactobacillus cultures and spreptococcus and allowed to ferment for an extended period, between 6 and 23 hours. Once reaching optimum conditions, the result is allowed to sit in sterile containers.

The active bifidus is a strain of bifidobacteria that joins some dairy products and juices, while the L immunitass a Lactobacillus casei, which is found in the intestinal flora of man. Products with L casei Inmunitas marketed what they do is increase the amount that human beings naturally have already of this type of bacillus.

Regular consumption of dairy products in Spain is relatively low compared with consumer habits in the Nordic countries, for example, that to strictly comply with the recommended medical dose. A daily yogurt is more than sufficient to ensure the benefits this product brings to our organization. The body needs 2 to 4 servings of dairy per day, which will be 125 grams and 60 grams yogurt, cheese.

The yogurt in the kitchen
This product is much more than just a dessert when we speak of its culinary properties. There might be delicious alone or with nuts, honey, sugar, fruit, cereals or jam, but we can also use it as an ingredient in biscuits, cakes, ice creams and desserts of all kinds of milk constituent.

A yogurt is the best option to take after meals, but also a good way to start the day. On the breakfast this dairy product, get prepare the bowel to receive food from the rest of the day. We can also use it as an ingredient in many sauces: avocado, mushrooms, mint, tomato … used to flavor chicken, salads, ham, fish and seafood, eggplant, vegetables, flower .



The Importance of Good Eating: What is Nutrients?


Substances are usable by the body that make life possible and found in foods unevenly distributed: carbohydrates, fats, proteins, vitamins and minerals. Water and fiber are not fed, but they play an important role for the proper functioning of our body.

Nutrients have the following functions:

– Get the energy needed to perform vital functions (heart pumping, breathing, maintaining body temperature …) and development activity in general.

– Carbohydrates: simple (sugars) and complex (starch)

– Fats and lipids

– Build and sustain organs, tissues, and our defense system against external agents and infections

– Protein: complete (animal) and incomplete (plant)

REGULAR all processes taking place in our body so that all flows in perfect harmony

– Vitamins (water soluble B-group and C-and lipid-A, D, E, K) and minerals

Nutrients are not uniformly distributed in food. In each of them, therefore, predominantly one or the other nutrient. This has been classified into different groups according to their affinity nutrient or principal role in our body the nutrients in each food predominant.

Foods in the same group are interchangeable, provided in adequate amounts, because they share similar nutritional properties. This allows us to vary widely diet without changing significantly the nutritional composition of food daily. We must not forget that in some groups there are differences depending on the amount of fat and sugar (or full-fat milk, fat or lean meats, yogurt with no sugar or sugar …), resulting in greater or lesser number of calories.


The quantity or type of food rations and to consume depends on the caloric needs of each individual. As an example, follows normocaloric diet of about 2,200 kilocalories per day, valid for an adult weighing about 70 kilos carried out moderate physical activity (sedentary job but you exercise-walking, for an hour every day .)

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The Importance of Good Eating


Today, food is a topic of controversy and that is on everyone’s lips. The spectacular advances that have experienced food science and nutrition in recent decades show the importance of conducting adequate food as one of the best ways of promoting health and physical and emotional well.

The discovery of nutrients and the roles they play within our organization has allowed us well many of the properties of the foods that until relatively few years, sensed or were part of popular wisdom.

Scientific advances bring us deep into the world of food and the relationship that eating habits to maintain health. Every study, every investigation, we reaffirmed that the idea that the best diet is one that takes into account all the conditions that characterize us as people educated in a particular culture, with specific eating habits, tastes, health, customs and ideals, physical activity and lifestyles.

Therefore, there is no ideal diet used throughout the world, but a universal standard as to the type of foods should be consumed within the daily diet, which on the one hand ensures that energy needs are met and nutrition all the people who make a healthy population, and secondly, helps in the prevention of certain disorders and diseases related to poor nutrition.

WHAT DOES THE TERM “balanced diet”?

Balanced diet is one that includes a sufficient diversity of foods in adequate amounts, depending on the individual characteristics (age and physiological status, childhood, pubertal growth spurt, pregnancy and breast-, sex, body composition and complexion …) and lifestyle (active, sedentary …), and ensures that covers the requirements of energy and nutrients our body needs to maintain a good nutritional status, health and welfare.

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Potassium and Diet After a Heart Attack

Potassium and Diet We all need some level of potassium in the blood, since this mineral we get from various foods allows the body to function normally. Currently, people who have suffered a heart attack are advised to check your potassium level is kept within a certain range, but a recent study questions the ceiling and suggests keeping a little lower. In this article we tell you more about this finding.

“Not too much, or so so”. This traditional, popular saying that means finding a balance is again tested in our diet. In this case it is the potassium, a mineral the body needs to function normally because, for example, helps nerves and muscles to communicate and work together, allowing nutrients to flow into cells and helps expel waste them, and to offset some of the harmful effects of sodium (salt) on blood pressure. To make matters worse, aid in protein synthesis, metabolism of carbohydrates and is essential in the heart’s electrical activity.

A recent study has shown that patients who have suffered a heart attack whose levels of potassium in the blood are maintained within a certain range, are less likely to die than those whose levels of the mineral are below or above that range.

Current recommendations for people who have suffered a heart attack is that the potassium level is maintained between 4 and 5 mEq/L (ie, in milliequivalents per liter) and sometimes reaches up to 5.5 mEq/L. However, this study was published in the Jan. 11 issue of the Journal of the American Medical Association found that the mortality rate for patients who were between 3.5 and 4.5 mEq/L in the blood was similar, but greatly increased to exceed that level and, above all, to reach 5 mEq/L or more.

To reach these conclusions, researchers at the Rollins School of Public Health of Emory University in Atlanta, USA, analyzed data from nearly 39,000 patients who had suffered a heart attack and who were admitted to 67 hospitals in the country between 2000 and 2008, of which nearly seven percent died while hospitalized.

While more research is needed in this regard, experts believe that there is no need to increase potassium levels over 4.5 mEq/L in patients who have suffered a heart attack and is “reasonable” levels prevent low potassium (less than 3.5 mEq/L).

Most people who need to obtain the potassium foods. Do you know what are the main sources? These are located at:

– The greens and sprouts, like kale, spinach, broccoli and sprouts (or kale) in Brussels.
– Various fruits like grapes (and raisins or raisins), blackberries, apricots (peaches), plantains (bananas), dates and kiwi. Also citrus fruits like oranges and grapefruits (and their juices).
– Root vegetables and tubers such as carrots, beets (beet or beets), potatoes (potatoes), sweet (sweet potato or yam) and squash (pumpkin).
– The tomato in all its forms: natural, sauce, puree or juice.
– The avocado (avocado), peas (peas, peas) and beans (beans, beans, beans) nuts and walnuts.

But remember that these are only some sources of potassium and there’s more we do not name here, lest they become so extensive. Therefore, it is rare that a person does not have enough potassium to feel good, but sometimes it may happen. In those cases, your doctor can tell you to take potassium supplements.

The opposite extreme, ie, too much potassium in the blood, can also be harmful, especially after suffering a heart attack (by what they found in this new study) or if you have kidney problems, for example, which can not be removed either potassium. If this is your case, check with a specialist and he or she checks with the special diet has recommended, in order to follow it properly and make sure you bring a healthy diet that can help in your recovery and keep the potassium level in the blood you need.

Diet as Disease Prevention: Dietary Recommendations


Milk and dairy: All except those listed in the section on ‘limited food’

Meat, fish, eggs and dairy products: Poultry and lean meats (chicken and turkey without skin, lean beef, pork loin, rabbit, pork tenderloin or beef, horse), liver, fish (white and blue) and eggs.

Cereals, potatoes and vegetables: All. Prefer to refined grains, although it depends on each person’s diet.

Vegetables: All, preferably a daily ration raw (salads)

Fruits: All except those listed in ‘limited food’

Beverages: Water, defatted broth, tea, unsweetened juice

Fats: Olive oil and seeds (sunflower, corn, soy …), butter and margarine, nuts

Other: Jams, honey …, sauces and side dishes made with vegetables …


Carnes, semi-fat, viscera, prosciutto, york …: Special low-fat (3-5% fat), chicken and turkey deli meats and other fatty, less often or lesser amount of consumption

Cereals and potatoes, homemade pastries made with olive oil, baked in its composition more similar to bread (Swiss roll, sponge fingers …), chips.

Beverages: Soft drinks, milk shakes, low-alcohol beverages (beer, cider, table wine)

Fats: Mayonnaise, cream

Fat: desserts, ice creams, jellies, cooked, sauce bechamel commercial and home type


Milk and dairy products: condensed milk, high fat milk (very ripe or fermented cheese), dairy cream or jam and cream-enriched

Fatty meats (pork and beef fat, duck), smoked or cured meats, charcuterie (sausages, foie gras, pate), pickled fish, salted, smoked, pickled …

Legumes: Those that are cooked with animal fat ingredients (sausage, bacon, sausage, etc.).

Fruits: in syrup, dried, preserved and candied

Drinks: strong alcoholic beverages (liquor, spirits …)

Succulent: Butter, lard and tallow, coconut and palm oils (especially in certain industrial pastry wrapped), cocoa butter and products containing it (chocolate, chocolate cream pralines type …)

Other products: Snacks (hooks, chips, etc..) Products and fast food, cakes and pastries productode filled or coated in sugar solutions, chocolate-….


– Include a variety of food, but not in large quantities.

– Vary the best type of foods within each group (different vegetables, fruits, fish, white-blue, etc).

– Respect the times and never skip meals.

– Moderate consumption of animal fats (saturated fats tend to raise cholesterol):

– Remove visible fat from meat and poultry prior to cooking

– Choosing preferably more often the leanest meats: chicken, turkey, rabbit, veal, lean back tape, horse … and defatted broth to cool before using them in the preparation of soups, etc.

– Limit consumption of meats and sausages, foie gras and pâtés.

– If you take more than 2 glasses of whole milk or equivalent per day, it is recommended that the extra amount in the form of other low-fat milk

– Eat at least as often weekly, fish (white and blue) and meat. Minimum: 4 times fish per week.

– Take at least two pieces of fruit a day everyday, trying to include some citrus (orange, lemon, mandarin …)

– Include vegetables daily, one in raw (salads)

– Vegetables, pasta and rice, two to four times a week

– Include enough daily bread cereals.

– Limit consumption of foods high in added sugar and salt.

– Drink between liter and half liter of water a day (4-6 cups)

– We recommend the olive oil, but also interesting other seed oils: sunflower, corn, soy (all of them, with cardio-unsaturated fats). Do not mix with olive oil seeds, discarding the burnt oil smokes, and generally do not use the same frying oil more than tripled. Butter and margarine, better raw.

– Distribute food in three meals (breakfast, lunch and dinner) and include a mid morning snack or as a snack, adapt as times and needs

– More appropriate, in general, lower-fat cooking techniques that contribute to food: the water-cooked or boiled, steamed, poached, “sautéed, grilled, oven and foil. Moderately consume fried, battered, breaded, stews (defatted at cold preservation and nutritional value)

– To make it more palatable food can be used seasonings such as herbs, spices …

6 Tips to Save While Eating Rich and Healthy

eating rich and healthy
Are you interested in healthy eating but also care you are interested in the economy of your home? You do well. You can prepare the dishes you like and you like your children and family, achieving your goal. Here in Life and Health’s how.

These days, due to the slow economy, we are all watching our pennies. But when it comes to cooking do not want to sacrifice taste and quality of our food. Follow these tips and save at the supermarket.

– Plan ahead. Prepare the menu for the week and make a shopping list. This will prevent you buy food impulsively do not need. And remember that it is better to go alone.

– Buy in bulk. Good choices are grains, pasta, tomato sauce, nuts and dried fruits. The savings you will see long term, but see!

– Choose generic food. The nutritional value is the same as canned, frozen or bag. Do not waste your little money in the wrong place.

– Do not forget to staple foods. A healthy and nutritious food includes carbohydrates, proteins, healthy fats, and water. Among the carbohydrates: brown rice, sweet potatoes (yams) and oats are good choices and are very cheap. In the group of proteins, eggs, canned fish such as tuna, salmon, and sardines are super healthy and delicious. Also legumes such as lentils, beans (green beans), chickpeas, etc.. are comfortable, good for your heart and are high in fiber, protein, iron and low in calories.

– Get the card from the supermarket. Some cards even give you money in the form of the certificate once you’ve spent a fixed amount. It takes 5 minutes and is free! And do not forget to use coupons.

– Visit the farmers market and buy fruits and vegetables of the season. You see it’s easy to stay healthy and have your budget in order. For example, in the winter buying oranges, apples, kiwis, spinach and broccoli. In the spring: grapes, mangoes, strawberries, watermelon, potatoes (potatoes), and carrots. In the summer, potatoes, tomatoes, avocados (avocados), peaches (peaches). Finally, in the fall: carrots, broccoli, pears, kiwi and melon are good choices.