Nutrients are chemicals outside the cell needs to perform its vital functions. They can be:

Macronutrient diet

Immediate or early macronutrients (needed in large quantities).

Proteins are primary macronutrient for growth and maintenance of body structure (including muscle). Can not be stored so that must be replenished daily through diet.

Value or biological quality of proteins is the ability of a particular protein provide all the amino acids necessary for human beings. Is higher the composition is similar to that of human proteins, in fact the pattern is comparing protein milk.

Fats are the long-term energy source and energy reserve (fat) the body needed to absorb and transport fat-soluble vitamins and constitution of hormones and cell membranes.

Carbohydrates are the primary source of energy in the body, burned as glucose and stored in muscle as glycogen (excess as fat.)

Micronutrient dietary

Micronutrients (needed in small quantities)

Vitamins, organic molecules essential for biochemical transformations necessary for metabolism.

Mineral or inorganic substrates life.

The first symptoms develop between adolescence and adulthood. It is estimated that 10% of young people between 16 and 25 years have all the symptoms of insomnia, and was diagnosed after spending at least a year struggling to sleep each night. Importantly, without an overnight stay night involves not have insomnia, because the problem arises when this is repeated many times.

In principle the exact reasons are unknown who have to spend many sleepless nights on, may be genetic factors (paternal inheritance) and environmental (stress, poor diet, irregular bedtime), scientists have also identified two interesting aspects: chronotype and hyperactivation, characterized by an excessive state of physiological arousal and emotional.

At night, insomnia symptoms involve difficulty falling or staying asleep, have the feel of a restless sleep or waking up early without being able to quickly back to sleep. However, sleep is not all. Young people with insomnia suffer from daytime fatigue, a sensation of physical or mental fatigue but no tendency to fall asleep.

Some of the tips to solve insomnia, without having to take drugs is to establish routines and schedules, getting exercise during the day, sports, decorating a room with an optimal sleeping environment (temperature, light and noise, as appropriate), to avoid stimulating foods such as coffee during the last hours of the day, accustomed to doing yoga routines relaxing with a drink a glass of warm milk before bedtime.

Consume fat in moderation. This is achieved by avoiding excesses of foods such as butter, cheese, egg yolks, fatty meats and baked goods. Replace saturated fats with unsaturated fats: olive oil-butter, whole milk for skim, red meat with lean meat or fish, cheese for whole-fat versions or fresh skinless chicken outlet, for whole-fat yogurt, etc..

Includes lunch and dinner vegetable, raw or cooked, accompanying a main dish of lean meat, also a side of rice, pasta, lentils, beans, beans or peas. For dessert, choose fruit, desserts, low-fat or nonfat yogurt. Avoid eating: sausage, chicken skin, visible fat from meat, fatty cheese, whole milk, butter, cream, cakes or pastries.

To reduce cholesterol is also good to change cooking methods. The recommended are: baked, steamed, grilled, broiled. Avoid fried foods, fried and fatty overcooking. At the same time take care of your health will also improve quality of life, reduce obesity, diabetes, hypertension and smoking.

It controls the consumption of table salt. Find alternatives to give more flavor to foods such as pepper, nutmeg, oregano, red pepper, parsley, basil and other herbs. In all cases it is advisable to follow a proper diet plan. In more severe patients should accompany drug therapy, then the doctor will choose the right as needed. Do not hesitate to consult.

Every day is most people who suffer from insomnia.

Does sleeping early, directly or waking at dawn, the lack of sleep causes our bodies to work half time during the day, and it shows quite aesthetic.

What not many know is that with simple changes in food habits and with a little exercise can reverse this problem.

If your problem is you can not sleep because you’re too fast (for work or because you have many projects in mind), the priority is to change the routine, not work overtime, start by doing gymnastics on the streets, and most important to eliminate caffeine, alcohol or cigarettes after five o’clock.

If on the other hand, could not sleep immediately, or you wake up 3 am the wings, the question is different. Usually these are people with depression or more passive than usual. Insurance has a low blood sugar levels, so eating too much food and drink beverages like coffee provoke stimulating, mate, tea and cola drinks at night, all to reach the end of the day.

For such people, the change should be in eating habits, to make your blood sugar remains stable, without a peak for those who are accustomed. To this will be important to consult a doctor because it is not for candy, but complex carbohydrates and often.

This diet will also help to not feel weak or hungry, supporting the reduction of body weight if needed.

I hope you have my advice and go to sleep!

All women today suffer from this problem: a lot of hate cellulite.

Spring is approaching and with it a warm day, which is almost mandatory to show our feet. And there’s squadron recall problems.

However, cellulite can be cured, or prevented. It just needs a balanced diet and adequate exercise.

Here are some tips to prevent food diary is a problem that affects so many women today:

1. Drink at least 2 liters of water per day still.

2. Eat plenty of citrus fruits, like blueberries, pineapple, blackberries, cherries and tomatoes. This fruit is rich in bioflavonoids, vitamins are protective of the capillaries and also helps reduce swelling.

3. Eating foods rich in potassium to act on our behalf, and to stimulate diuresis (removal of fluid). Beans, soybeans, bananas, kiwis, apricots and spinach are foods high in these minerals.

4. Eating foods like pasta, rice and cereals in their version of the integral.

5. common for low-fat milk CHANGE.

6. Add to a diet of fish weekly. Fish is rich in fatty acids, which help protect arteries and improve blood circulation as well.

7. Try to reduce consumption of salt and sweet drinks and soft drinks, alcohol and fried foods. These are foods that do not allow elimination of body fat (lipolysis).

8. Do not ignore the tea is cleansing.

Prolonged periods of anxiety and tension can cause mental depression.
Excessive and indiscriminate use of drugs

Excessive drug use and indiscriminate assimilation also resulted in guilty vitamins and minerals for the body and ultimately causes depression.

Home Remedies for Depression
Treatment of depression by using the Apple

apple is one of the most valuable solutions for mental depression. Various chemicals in fruits such as B vitamins, phosphorus, and potassium help the synthesis of glutamic acid, which controls the wear of the nerve cells. fruit should be taken with milk and honey. This drug will act as a very effective nerve tonic and recharge the nerves with new energy and life.

Treatment for depression using a nut

Another nut is a valuable drug for general depression and nervous weakness. It is rich in B vitamins, especially thiamine, and therefore useful in stimulating appetite and nervous system. It is also rich in riboflavin which keeps the body active, cheerful, and energetic.
Treatment for depression using asparagus

The root of asparagus has been found useful in the treatment of depression. It is very nutritious and is used as an herbal remedy for mental disorders. This is a good tonic for the brain and nerves. One or two grams of powder of dried root can be taken once daily.

Treatment for depression using cardamom.

The use of cardamom has proved valuable in depression. powdered seeds should be boiled in water and tea prepared in the usual manner. A very pleasant aroma is added to tea, which can be used as a drug in the treatment of this condition.

Treatment for depression using lemon balm.

Herb Lemon Balm has been used successfully in the treatment of mental depression. Reduce brain fatigue, lifts depression and uplift the heart. A cold infusion of balm taken freely is very famous for its influence to calm the nerves. About thirty grams of herb should be put into a pint of cold water and let stand for twelve hours. filter and the infusion should then be taken in small doses throughout the day.

Depression treatment using Rose.

Infusion of rose petals should be prepared by mixing 15 grams of rose petals in 250 ml of boiling water. If drunk occasionally, instead of tea and coffee are generally useful for treating this condition.

Depression treatment using vitamin B.

Diet has a profound effect on one’s mental health. In fact, malnutrition can cause depression in susceptible people. nutritional therapy to build up brain chemicals such as serotonin and norepinephrine, which affect mood and often less on depression. Eating foods rich in vitamin B, such as wheat, green vegetables, eggs, and fish helps restore vitality and spirit of the individual.

Moderation. That is the word to remember when to eat, it is the key to a good diet. Neither great nor small: you should eat and drink in moderation.

But how to know what are the appropriate portions that I eat at every meal? Although dependent on the food and drink in question, there are different tips for learning to control the amounts used when the table. Read on to know them.

To give you an idea of the ideal size of the portions, this is a table of equivalence between different menus and objects of everyday life.

Meat = deck of cards
Pope = mouse of your computer
Fruit = tennis ball
Pan = hockey puck
Nuts and dried fruit = one egg
Potato chips, popcorn and other snacks, = cup of tea
= Small plate rice dish in which you serve dessert

A glass of water before meals will make you feel more satisfied and help you eat more moderately.

Use the appropriate scale on your plates, cups, bowls and utensils. If you go to eat in small quantities is better to use a plate according to the size of the food they serve because, otherwise, you will feel that the dish is empty and you will come hungrier.

Do not eat directly from the package. You’ve probably been more than once to the kitchen for a snack to calm the hunger, but when you know it emptied the entire package within minutes. It is best to prevent attacks of anxiety serving food in small dishes to monitor the amounts that we eat. Same for the drinks: Aims to serve in a glass and not take from the bottle.

When you go to eat at some restaurants serve portions that sometimes you are much larger than they should. So if you feel satisfied and not want to lose the food you’ve ordered, ask the waiter that you store food in a Tupperware to take them and then eat at home.

I have heard that recommend drinking two liters of water per day. Many people ingest through coffee, tea, soda or alcohol. Unlike these natural juice drinks are healthy and invigorating.

Besides providing a wealth of nutrients and vitamins in the natural juices are a good alternative if you’re looking to lose weight. Note that a juice drink produces a feeling of satiety similar to what you have after eating some toast with butter. However, these natural drinks do not exceed 100 calories (about one third less than if you opt for toast).

Another benefit is its natural juices purifying action. That is, they have detoxifying properties. By improving our diets and eat more fiber increases our intestinal transit. In addition, fruits and vegetables diuretic encourage the elimination of toxins. Undoubtedly, the natural juices are one of the best ways to stay healthy.

1. Does coffee prevent absorption of nutrients?
Coffee, like tea and all soft drinks with caffeine makes your body absorb more difficult as calcium, which lost more in the urine, such as iron. So you have to try to distance making foods rich in these minerals of making coffee, a contradiction in the case of coffee.

2. Is something if I do several meals?
Apportionment. It is shown that the best way to divide the intake is in five meals. If you make a proportionate contribution of nutrients does not necessarily influence the distribution of meals.

However, it is shown that the best way to divide the intake throughout the day is with three main meals: breakfast, lunch and dinner, and two less important at midmorning and midafternoon. In doing so we have a continual supply of energy and avoiding failings.

3. How much omega-3 and omega-6 should I take?
Very much in vogue lately, omega-3 and omega-6, full of virtues, are usually taken with a rate that is not appropriate.
Omega-3s are present in fatty fish mainly cold water (herring, sardines, tuna and bluefish in general) while the omega-6 are abundant in plant seed oils, nuts, grains, eggs and chicken.

Both are required in the diet but should take a ratio omega-6 and omega-3 from 5 to 1. In the usual diet is excess omega-6 and omega-3 shortage.

4. Does drinking water alters the nutritional balance?
Salted. Your body requires to compensate for making drinking soda. We must drink water whenever you are thirsty, whether before, during or after dinner. When vegetables dominate the menu will be less need for water, while savory menus drink your body requires to compensate for making sodium.

For people with slow digestion, we recommend moderate consumption of water during the meal because the liquid dilutes the fluids responsible for digestion, making their efficiency decreases.

5. And the fruit, should this be taken as a dessert or not?
Generally you can take more fruit if you like. As a matter purely of manners are the most widely done at the end of the meal. However, if your digestion tend to be heavy, espreferible you take the fruit before the rest of food.