GROUP 4: SWEET PRODUCTS

Sweet productsFrom our earliest years, we have a natural preference for sugar. This essential element in our body gives it the energy it needs to function, particularly in cases of stress.But, from a nutritional point of view, certain sugars are more beneficial than others.

This family of particularly large food includes all food products with a large sweet taste.They include: The various treats, candies , Jams, The chocolate bars, fruit pastes, sugar irrespective of its form,Syrups, Honey Nougat, The Bubble Gum, Chocolate Spreads. It also gives name to the family as the “empty calories” because of the low nutritional value of these foods.

Indeed, their first feature is their high intake of simple carbohydrates. Also found in some preparations lot of fat. Sugary products are generally made ​​from sugar syrup, oil, cream or butter, chocolate, and sometimes nuts.These ingredients give them a density very high energy (a lot of energy in a small volume) and low nutritional density (low quality nutrients such as vitamins, proteins, minerals and fiber salts for a given volume).

Logically, calories from this type of food (including table sugar) should not exceed more than 10% of our total daily energy intake. Sugary products have, within our power, an important role in the hedonistic and gustatory level. They provide pleasure and immediate satisfaction.

Despite this, take care not to abuse since they can be a source of overweight with weight gain more or less if consumption becomes too substantial. These foods take on their interest as part of an effort (hiking , skiing, cycling …) or during recovery as possible to bring a lot of energy very quickly and in a small volume, which gives them an undeniable advantage to take them anywhere

3 NATURAL SOLUTIONS TO SOOTHE A SUNBURN

sunburn

A sunburn? Did you know that there are very effective natural solutions to relieve? we give you the procedure. If your sunburn is fairly light, your skin simply needs to be soothed and refreshed. and the best medicine is in your fridge! (Incidentally, it also gives you 8 cosmetics out of the fridge in our article)

it stings a fresh pot of yogurt and employment consignes.mode follows: apply a thick layer of yogurt on the skin. let stand 15 minutes.Then clean with a little fresh water and spray a floral water boric. Usually, the vegetable oil is used calendula to treat fragile and irritated skin. in the case of sunburn, it uses its healing and soothing properties.its content of carotene and vitamin A will help to restructure the job peau.mode: put a small bead of oil on the tip of your fingers and massage very gently the area of your sunburn.

if it’s on the face, avoid the eye area.leave on all night. No wonder that the animals love to roll in the mud! Clay is a powerful anti-inflammatory and healing. in one night, your sunburn will have disappeared. choose a crushed green clay or earth argileuse.mode job: mix a little clay with water to make a thick paste, little fluid. Roll out dough on a cotton cloth. apply the clay to the skin and leave on for 2 hours minimum. best is to leave on overnight. the next day, rinse with warm water.

KEY VITAMINS: A, B1, C, D, E, K. SOURCES: WHERE TO FIND THEM?

manger des vitaminesThere are thirteen vitamins essential for life that our diet must provide.

• Vitamins are found in all foods except sugar. But none contains all together. A varied and balanced diet covers our vitamin requirements.

• Deficiencies are common due to a diet too rich in sugar and fat.

 

 

Vitamins Sources Properties Contributions
daily
A
(Retinol)
Animals: animal liver, egg yolk, butter, cod liver oil, camembert, Milking, …
Fruits: melon, apricot, peach, orange, …
Vegetables: carrots, spinach, parsley, sweet potato, tomato, … (ß-carotene or provitamin A)
sprouted seeds: wheat, fenugreek, lentil, alfalfa, green soybean, mung bean, …
– Powerful antioxidant.
– acuity vision.
– Quality of the skin and mucous membranes.
– infection resistance.
– Bone Metabolism.
– The fight against cardiovascular diseases (except: butter, egg, …).
0.350 to 1.4 mg
B1
(Thiamin)
Animal: liver, organ meats, pork, chicken, eggs, …
Dried fruits and vegetables: lentils, nuts, …
Vegetables: potatoes, asparagus, cabbage, …
Cereals: wheat germ, soy flour, bread and wholegrain cereals, yeast Beer …
Sprouts: oats, wheat, fenugreek, lentils, millet, barley, …
– Operation of nerve cells.
– Muscular generally.
– Cardiac especially.
– Fight against memory impairment.
– Metabolism of carbohydrates.
0.4 to 1.8 mg
B2
(Riboflavin)
Animal: liver, eggs, meats, organ meats, dairy products, …
Vegetables: mushrooms, green vegetables (broccoli, spinach, …).
Cereals: bread and whole grains, brewer’s yeast, …
Sprouts: oats, wheat, lentils, millet, barley, …
– Metabolism of carbohydrates, fats and proteins. 0.6 to 1.8 mg
PP or B3
(Niacin)
Animal: liver, chicken, rabbit, turkey, meat, poultry, tuna, fatty fish, …
Vegetables: Dried vegetables, legumes, potatoes, mushrooms, peppers, …
Cereals: Brewer’s yeast, whole grain cereals and bread, …
Seeds germinated : oats, corn, peas, green soybean, …
– Manufacture and degradation of proteins, fats and carbohydrates.
– Fight against memory impairment.
6 to 20 mg
B5
(acid
pantothenic)
Animal: meat, offal, fish, eggs, …
Pulses: peanuts, …
Vegetables & Fruits: mushroom, lawyers, …
Cereals: Brewer’s yeast, …
Other: Breast milk.
– Synthesis of fatty acids.
– Production of energy from fat and carbohydrates.
3-10 mg
B6
(pyridoxine)
Animal: veal liver, lamb, ham, eggs, chicken, meat, fish, cow’s milk …
Dried fruits …
fruits and vegetables: spinach, potatoes, cabbage …
Cereals: corn, whole wheat flour, bread and cereals Complete, beer yeast …
– Metabolism of proteins, carbohydrates and fats.
– Biosynthesis of serotonin.
0.6 to 2.5 mg
B8
(vitamin H
or biotin)
Animal: chicken, eggs, lamb, pork, dairy products, cheese, sea fish, …
Dried fruits and vegetables: peas, beans, …
Vegetables: cauliflower, mushroom, carrot, tomato, spinach & # …
Cereals: Yeast beer, polished rice, wheat and oat flakes, …
Fruits: apple, orange juice, …
Other: Breast milk.
– Synthesis of glucose and fatty acids. 0.1 mg
B9 (folic acid
or folate.)
Animal: meat, chicken, eggs, liver, organ meats, fish, Dairy …
Vegetables: green vegetables, asparagus, spinach, carrot, cabbage, green beans, potato, …
Cereals: … complete, Brewer’s yeast, …
Fruits: bananas, tomatoes, …
Other: Breast milk.
– Biosynthesis of nucleic acids and proteins.
– Action at the level of red blood cells.
– The fight against memory impairment.
0.5 to 5 mg
B12
(Cobalamin)
Animal: liver beef and chicken, lamb, veal, pork, offal, dairy products, eggs, fish, …
Dried fruits and vegetables …
vegetables: purslane …
grains: wheat flakes and oats, yeast …
Other: Breast milk .
germinated seeds: lentils, barley, chickpeas, dry peas, …
– Operation of nerve cells.
– The fight against Alzheimer’s disease.
– Cardiovascular disease.
– Memory Disorders.
– Metabolism of proteins and nucleic acids.
– Action at the level of red blood cells.
0.01 to 0.04 mg
C
(acid
ascorbic)
Animal: organ meats, beef, pork, fish, …
Fruits: acerola, rose hips, hawthorn berries, guava, black currant, kiwi, cherry, mango, strawberry, orange, lemon, grapefruit, gooseberry, melon, …
Vegetables: parsley, cabbage green, brussels sprouts, broccoli, cauliflower, watercress, spinach, turnip, cabbage, chard, fennel, green beans, onions, radishes, peppers, leeks, potatoes, peas, …
Sprouts: fenugreek, alfalfa, millet, barley, sunflower, …
– Anti-infective.
– absortion of iron.
– Synthesis of hormones.
– Metabolism of carbohydrates.
– The fight against cardiovascular diseases.
35 to 100 mg
D
(Calciferol)
Animal: fish, cod liver oil, poultry, liver, eggs, butter, dairy products, …
Sprouts: Alfalfa, sunflower, …
– Role capital ossification.
– calcium transport to the fetus in the placenta.
– Synthesis of interferon, a defense agent against viruses.
– Growth in skin cells.
– In muscle function …
0.01 to 0.03 mg
E
(Tocopherol)
Animal: Margarine, red meat, fish, butter …
Dried fruits: raisins …
oils: wheat germ, palm, corn, soy …
Grains: Whole grains …
Sprouts: oats, wheat …, lentils, alfalfa, chickpeas, dry peas, sunflower, …
– Antioxidant.
– Anti-Aging.
– The fight against Parkinson’s disease.
– Anticancer.
– The fight against cardiovascular diseases.
4-18 mg
K Animal: meat, liver, eggs, fish, …
Vegetables: cabbage, parsley, cabbage, spinach, cauliflower, broccoli, lettuce, potatoes, green beans, …
Cereals …
– Coagulation sangine.
– calcification.
45 mic / gr

LED LIGHTING: ATTENTION TO THE EYES

LED LightSome lamps diode, or LED, induce a risk for the eyes, especially among children. This is the conclusion of a study by the handles, which involves the color too blue and too high luminance. and among the different types of LED, most common are precisely the least safe

emitting diodes (LEDs) are increasingly present on the shelves. designated as ideal due to their low power consumption, they multiply in homes or workplaces and bloom in car headlights. yet their light differs quite significantly from other types of lighting and the usual standards suit them wrong. National Health Security Agency for Food, Environment and Labour (handles, born this year from the merger of afssa and afsset) conducted a study to assess the health effects of these LED . The working group met ophthalmologists, dermatologists, lighting specialists and physics of optical radiation. He also hosted the industrial lighting and scientists. Its findings, which have just been published in a report, cast a shadow over this fashionable lighting, which would not be without risk. two main effects are noted in the study: one of the wavelength and that of the luminance. the LED lights have a high proportion of blue light, that is to say short wavelengths.

Too blue light affects the retina is known that this color is a photochemical risk factor in the retina in the photoreceptors and the retinal pigment epithelium. Across the years, too severe exposure to such light may promote the degeneration of the macula, the central area of the eye with the greatest acuity. known as AMD (macular degeneration), the disease can progress to loss of central vision.

The aggravating effects of blue light on AMD and are strongly suspected from observations of convergent experimental models the report said. However, he added, these effects have not been demonstrated by epidemiological studies in humans, due to difficulties in assessing exposure and individual predispositions. we still know that excessive exposure to sunlight is a risk factor for AMD.

According to the study, the effect would depend on the type of LED. most of these lighting products are made ​​from a pure diode emitting blue light (the diodes produce light over a narrow range of wavelengths), to which there is added a yellow phosphor for a lighting almost white .there are two other types (ultraviolet LED and phosphors; three diodes emitting in three colors), but the cost would be too high.

The study of the handles classified market lamps in four risk levels, from 0 ( no risk) to 3 (high risk). conclusion: it appears that some very commonly used in LED lights, signals and markings belong to the risk group 2 [moderate risk], while all other lighting sources available to the general public do not exceed the risk groups or 0 1. With these lights, sun and repeated exposure could therefore favor an appearance of AMD but no evidence is given. the report emphasizes that current standards do not allow to properly characterize this photochemical risk.

Luminance: up to a thousand times more than the glare threshold , however, the conclusion of the study reports of sensitive populations such as children, because their very transparent crystalline attenuates little blue light; individuals wearing artificial lenses (transparent crystalline like a baby); those without lens (aphakic). one must also add those more exposed through their work, lighting, for example.

The other effect highlighted by the study of the handles is that of glare, due to the enormous luminance LED. this luminance, measured in candelas per square meter (CDM2) indicates the amount of light emitted and related to the size (area) of the source. the LEDs are very bright and very small, so their brightness is high. we consider that a light source is comfortable up to 2,000 CDM2 and becomes dazzling over 10,000 CDM2. gold, some led tested in the study reached 10 million CDM2, a thousand times more The report provides a number of recommendations, starting with a restriction of led sales for the general public to allow only do LED with no more risk to blue light than traditional lighting. the report also recommends defining risk groups. Moreover, the study points out that it is not possible at the time of purchase, whether the LED is part of the risk group 0 or 1 or group 2

TO SLEEP BETTER, PRACTICE ELECTRONIC EVENING ABSTINENCE

 

sleepAccording to an American study, the use of electronic devices (PC, smartphones, tablets, TVs, etc.) before bedtime promote sleep disorders. Sleep is decidedly fragile. according to a US study conducted by the National Sleep Foundation using high-tech equipment (televisions but above pc, laptops, smartphones or tablets) in the hour preceding the time when we go to bed could cause insomnia .

The authors of the study, which interviewed 1,508 individuals aged 13 to 64, have indeed noted a strong correlation between the use of such equipment and sleep disorders of respondents: 95% of people belonging to sleep deprived panel responded that they use an electronic device in the hour before bedtime.

The light screens disrupt melatonin production Researchers put forward several arguments to explain this link between cause and effect.according to them, a short distance projected light by bright displays of high-tech terminals would disrupt the production of melatonin, a hormone that plays a key role in sleep regulation. Another explanation, the activities performed on this equipment (navigation the web, video games, social networks, and to a lesser degree viewing TV shows) stimulate the brain that many would then struggle to slow its activity to sleep.Finally, the study authors observe in a more earth down some equipment like smartphones or laptops disrupt sleep directly from their owners by the signals they emit (ringtone, SMS alert or receiving emails when you are asleep).

They conclude their study by promoting regular sleep schedules and technological abstinence before bedtime. unplug all to sleep well!

 

WHO DOES WHAT?

Carbohydrate molecule Proteins: building blocks of muscles, heart, blood, brain, organs. Lipids (or fat) energy reserve for sustained muscle activity and the fight against the cold; but also protection and formation of brain cells.

Comprise plural kinds of fatty acids, to equilibrate for better cardiovascular protection. Do not abuse butter and fatty cheeses, meats and fatty meats, fries, pastries … Cholesterol: partly manufactured by the body and partly provided by foods (brains, butter, organ meats).

Essential to the life of cells and synthesis of hormones, but its excess in the blood is a cardiovascular risk factor. Carbohydrates: rapidly available source of energy for muscle effort and brain activity. Two types of carbohydrates: “fast” to sweet taste which we must not abuse, and “slow” (starch) to be rehabilitated.

Calcium: constituent of bone, growth, strength and maintenance of the skeleton. Importance of contributions from childhood to ensure bone health for life (including prevention of osteoporosis). Iron: anti-anemic, forming red blood cells. . A monitor in adolescent girls, pregnant women, the elderly .

Magnesium: regulation of the nervous and muscular balance, heart rhythm Sodium: Sets the distribution of water in the body and blood volume; plays a crucial role in muscle contraction, including the heart. Must sometimes be limited, on prescription, under certain hypertension, heart or kidney disease.

Vitamin A: preserving sight, growth, antioxidant. Is in the form of carotene in colorful fruits and vegetables.

Vitamins B: Bl and B6: protection of the nervous system, B2: growth, B9 and B12: anti-anemic. All help in the proper assimilation of nutrients.

Vitamin C: iron absorption, growth, resistance to infection, antioxidant. Vitamin D: In part manufactured by the body under the effect of the sun, partly provided by animal products .

Vitamin E: antioxidant, action against tissue aging. Fibres: anti-constipation: mainly from grain products and vegetables; anti-cholesterol: mainly from fruits. Water: cell hydration, nutrient transport, waste disposal.

EVERYTHING ABOUT THE MELON

lemon

Melons like cantaloupe and honeydew, are refreshing fruit. They decorate beautifully as breakfasts as desserts and appetizers. They provide a good amount of vitamin A and C. Melons belong to the same family as cucumbers and squash. Here are the 3 most cultivated varieties:

Cantaloupe: Very widespread in North America, it is often called, wrongly, cantaloupe. Bark covered with beige sinuous lines recalling a relief embroidery; orange or yellow flesh pink salmon; sweet. A sub-variety called Montreal melon – and whose fruits could reach 15 kilos – was once sold at high prices on US markets.

Cantaloupe Melon: The “real” cantaloupe has a bark that generally has marked ribs. Rather smooth and light green tone, she slightly yellow when ripe. The flesh is orange and sweet. Especially common in Europe, is known him several local sub-varieties, including cantaloupe and Charentais.

Honey Melon: Big melon, often oblong, firm and smooth bark becoming yellow when ripe cream with pale green flesh and sweet .

Tips

■ Choose. Is it best: choose a good melon remains a matter of luck … Although the fruits of the new varieties are more uniform, some are sweeter than others, and appearance of the fruit is not always a good clue. According to experts, the main criterion is the weight: the more a melon is heavy in proportion to its size, the better it will be. It should be firm to slightly soft as we prefer more or less mature. He must breathe, around the stem (where the tail should be), a pleasant scent without being too pronounced.

■ On the shelves. Melons are available almost ny t the year, but those grown in Quebec are from early August to late September.

■ Conservation. At room temperature as long as it is not ripe. Once it has reached its maturation, it is best to consume it immediately. One can keep a few days in the refrigerator melon peeled and cut into pieces, in a closed container.

■ Beware of contamination. Melons are sometimes contaminated by bacteria, and it has been reported several cases of infection in the United States.FDA, US agency responsible for food control, has seen fit to issue the following recommendations: – Avoid products with bruises. – Wash hands with soap before handling melons. – Scrub melons with a brush under cold tap water before cutting. Ideas express recipes

■ In a green salad. Cut into bite size pieces, with romaine lettuce and baby spinach (or another variety of greenery). The melon fits well with vinaigrette and pepper.

■ In cream dessert. Spend the flesh of the melon in a blender with yogurt, maple syrup (or honey) and a few drops of lemon or lime. Serve cold. Health advantages

■ The melons are good sources of vitamin A and vitamin C. They also contain various antioxidants. Pulp orange fruits contain much more than pale flesh.