Between 3 and 9 sugar units are combined oligosaccharides. As the maltodextrins (9 glucose units) that are created for commercial use from a partial hydrolysis (breakdown) of starch.

They are less sweet than monosaccharides or disaccharides. The oligosaccharides, small amounts are present in some legumes, cereals and vegetables.

Complex carbohydrates are polysaccharides par excellence, complex forms of multiple molecules. These include cellulose, which forms the wall and the support of vegetables, the starch present in potato tubers and glycogen in the muscles and liver of animals.

Are needed more than 10 sugar units, and sometimes even thousands of units to form a polysaccharide. Starch is the main energy reserve of root vegetables (potato, sweet potato, cassava …) and cereals.

Non-starch polysaccharides are the main components of dietary fiber.

Cellulose is the main component of plant cell walls and consists of thousands of glucose units. The various components of dietary fiber have different properties and physical structures.

The body uses the energy from complex carbohydrates very slowly, so are also known by the name of “slow uptake”.

They are found in breads, pasta, cereals, rice, beans, corn, barley, rye, oats, etc.. And it is the first to be eliminated in a weight loss diet.

Their intake should be limited, at most once a week and never together or mixed with proteins or fats.

So a potato chip will never be as dangerous as accompanying a steak. The pasta is not fattening almost anything if taken with a little oil and vegetables, the problem is whether the mix with cream, meat … End of Article

Simple carbohydrates are monosaccharides, among which include glucose and fructose, sweeteners responsible for sweet taste of many fruits.

This kind of simple sugars are dangerous because of their innocuous appearance, in many cases, no one would think that getting fat when you eat fruit and yet, it is fatter.

Glucose and fructose are simple sugars and are present in fruits, vegetables and honey. They are the least bad, but be careful with them.

Combined two simple sugars are disaccharides. For example, table sugar or sucrose is a combination of glucose and fructose that occurs naturally in fruits or vegetables like beets and sugarcane, besides other fruits.

Lactose, in turn, is the main sugar in milk and milk products, while maltose is a disaccharide of the malt.

In short: sugar, honey, maple syrup, jams, jellies and candies are pure sugar and simple carbohydrates easily absorbed.

Other foods such as dairy products, some fruits and some vegetables, are also simple sugars, but spread over a larger amount of water.

Industrial products prepared from refined sugars as well as having a high calorific and low nutritional value, are treated and quickly absorbed sugars, however, very difficult to remove, so its use should be very moderate and as an exception healthy eating. You can only eat an occasional whim.

60% of the monosaccharides are metabolized but others are converted into lipids then move to the adipose tissue.

There are several types of carbohydrates: monosaccharides formed by a sugar molecule, disaccharides, who produce two monosaccharides hydrolyzed, 2 molecules of sugar, or oligosaccharides, which produce the hydrolysis of three to twenty monosaccharide molecules.

Finally the most dangerous, polysaccharides, which when hydrolyzed produce more than twenty monosaccharide molecules, ie thousands of sugar molecules.

Carbohydrates or carbohydrate is a basic class of chemical compounds biochemists. We talked about how primary biological energy storage or whose other forms of energy storage is the ingestion of fats or proteins.

Carbohydrates are stored as reserve molecules in almost all vegetables, which are large amounts of starch (made from glucose) and lipids (vegetable oils), although these lesser extent.

Many organs and tissues used interchangeably carbohydrates and lipids as an energy source, but other bodies can not metabolize lipids and must be continuously supplied with glucose.

Carbohydrates are formed of structural units of sugars and classifiable according to the number of sugar units that are combined in each molecule. A schematic classification of carbohydrates is as follows:

Monosaccharides:
glucose, fructose, galactose.
Disaccharides:
Sucrose, lactose, maltose.
Polyols:
Isomalt, sorbitol, maltitol.
Oligosaccharides:
Maltodextrin, fructo-oligosaccharides.
Polysaccharides:
starch: amylose, amylopectin.
Polysaccharides:
No starch: cellulose, pectins, hydrocolloids.

However, this little table clarifies what exactly, where they are and how to avoid excessive consumption of carbohydrates.

10 Reasons to include virgin olive oil in our food

1. Natural product obtained by exclusively mechanical.
2. Rich in vitamins E, A and D.
3. Being a natural product is nutritious and not fattening.
4. Healthy and easy to digest.
5. Being naturally gives the best flavor to sauces, salads and stews.
6. Reaches temperatures above 180 º best frying foods.
7. Allows reused more times, so it is more economical.
8. Rich in oleic acid, taken in oil stimulates bone growth and is very beneficial in the developing brain and nervous system.
9. Produces no cholesterol and is essential to prevent circulatory diseases and cardiovascular diseases.
10. It delays the aging process, keeping the skin healthy and supple thanks to his contribution of vitamin E.

This precious oil is a proprietary product of the Mediterranean basin, but is known worldwide since ancient times for its medicinal properties, currently there are few households that do not have this natural juice extracted directly from olives, and … not for less! The virtues that owns this oil are incomparable.

Olive oil “Virgin”
Completely natural product obtained directly from the olive by purely mechanical procedures.

Its rich vitamin E slows down aging, not to mention the vitamin A and D, containing naturally.

Medical institutions around the world specializing in nutrition and dietetics, confirm the nutritional value of virgin olive oil in food, demonstrating their excellent properties to our hearts, protecting against heart and circulatory disease if eaten raw.

Moreover, Virgin Olive Oil “does not produce cholesterol” and is highly digestible, nutritious and despite being “not fat”.

Unfortunately, refined olive oil comes from the refinery through chemical processes of olive oil of high acidity. These oils have lost their characteristic color, smell, taste and most importantly its natural properties, so the recommendation is always prefer “Virgin Olive Oil.”

We importantly the culinary properties of virgin olive oil are much higher than other edible oils.

Being a natural fat, has excellent taste raw and fried is irreplaceable, because it has a boiling point higher than the rest of the oil, fry the truth and not let cooked foods as often occurs with other oils.

Its powerful taste and smell makes it essential ingredient in stews and other culinary preparations.

Yes but … Virgin olive oil is too expensive!
No, not true, being a product obtained by mechanical means is a natural fat on heating temperature reaches 180 degrees, growing in the frying pan and made in less time than other oils, the best fried and not soak , has fewer and may recover more quantity than any other new frying oil.

A balanced diet is vital to feeling good and stages of stress and overcome anxiety. In particular there are some foods that can help.

Bread with olive oil
A breakfast based on carbohydrates such as toast sprinkled with olive oil will help us start the day with energy and optimism.

Wheat germ and brewer’s yeast
Contain lots of vitamins, especially B group essential for the proper functioning of the nervous system.

Chicken and bluefish
Enjoy a meal with oily fish rich in beneficial fatty acids or opt for chicken meat is rich in vitamin B. Join them for a fresh salad of lettuce (natural sedative).

Pasta dinner
Excellent choice for the last meal of the day, which is a key food in all processes of anxiety.

Infusions
Chamomile and linden are excellent to combat anxiety. You can take them after meals or between them.

By feeding can improve mental performance and even effectively treat attention deficits, depression …
Numerous investigations in recent years that confirm the importance of a balanced diet rich in certain nutrients that contribute directly to the brain to function optimally.

Slow Carbohydrate Absorption
It is essential to avoid the lows of blood glucose and thus achieve maximize mental performance, use of slow carbohydrate absorption and whole grains, legumes, fresh fruits and vegetables.
At the same time is very convenient to combine proteins with carbohydrates, eg pasta, rice or bread with fish, tofu …

Protein Quality
Proteins are essential because almost all neurotransmitters are made by them.
Legumes, nuts and seeds, tofu, soy and whole grains are particularly rich in vegetable protein.
Lean meat, eggs and fish are sources of animal protein more desirable.

Fatty Acids
The omega-3 fatty acids are a key component in the development and functioning brain, so it is highly recommended regularly consume oily fish like salmon, fresh tuna, sardines, mackerel …
Also indicated are very nuts (especially walnuts) and seeds because they contain fat and very healthy.
Flax seeds, pumpkin, sunflower and sesame can be added to food in many ways, in breakfast cereals, in the preparation of cookies and cakes or sprinkled on salads and soups.
Seed oils such as cold-pressed hemp, are an excellent choice in the dressing of vegetables.

Fresh Fruit and Vegetables
Daily consumption of fruits and vegetables is essential due to its contribution of vitamins and minerals to support brain function and nervous system.

Soy Lecithin
Among its many benefits, soy lecithin improves memory because it is the best source of phospholipids, their consumption is very useful in times of stress, overwork and intellectual effort.
You can add a tablespoon of lecithin granules to cereals, yogurts, soups, smoothies, salads …

If you’ve been asking why it is so important to eat in the morning, well, I’ll explain why the breakfast, which compound word means putting aside the fast, is essential in the early hours of the day.

Every day you are exposed to various activities, and the negative of this is that when you skip breakfast you feel tired, not wanting to do anything, you forget things, you feel sadness and sometimes you feel you are worthless, it reflects a negative image You’re not productive and even sometimes people around you feel sorry for you, and when all these things together, the emotional decay is worse.

But these expressions of distress may not have to be treated by a psychologist, but with a nutritionist, because it could be the result of poor nutrition. However, before taking this step, you can make from the event for adults who tell you that you eat properly, let alone in the mornings which is when the day begins, for example, high-fiber cereal, skim or low-fat yogurt, egg, juices, cheese, ham, low fat, among others.
Read some tips on feeding morning:

• The human body spends about 440 calories in eight hours while sleeping. That explains how important it is to break the fast in the morning, so you get breakfast.
• Girls who are overweight tend to overlook more breakfast than girls of normal weight. What I do not know is that in so doing will provide invaluable hunger lunch hour and eat larger portions to satisfy.
• The major source of energy is to eat fiber cereal for breakfast, because the fibers originate your digestive system work better and your bowels quickly and often eliminate the toxic elements that are harmful to your body.
• Recent research showed that eating breakfast can cause obviate interference in your ability to concentrate during those important first days of the period.
• Teenagers who do not eat breakfast are probably twice as likely to have low iron levels in their bodies.

It is no surprise to school teachers to see children with problems of dissociation, inattention and apathy due to lack of food, while others, if properly fed tend to have opposite characteristics to the former. So break the fast with a good meal cárgate morning and batteries to start the day in a proactive manner … Bon appetite!

with fast food and some bad habits, most people do not eat enough vegetables. This is considered one of the causes of overweight and obesity. Reasons for eating vegetables or vegetables

1. The vegetables rich in vitamins and minerals that the body absorbs more easily than vitamins taken in pill.
2. Vegetables have a lot of water especially when eaten raw. This water helps hydrate and together with the fiber they contain give a sense of fullness and help keep fit or lose weight
3. Vegetables have fiber. Fiber helps to have a better digestion by helping to prevent constipation.
4. are low in calories and fat. They are also low in sodium.
5. Dan energy. Foods high in sugar and white flour steal power plants give us energy.
6. Vegetables help keep us healthy. Due to its high nutritive content of important phytochemicals help keep us healthy and strong. The antioxidants and other nutrients they contain prevent many diseases. People who eat lots of vegetables suffer less from some types of cancers, including colon cancer and other diseases.

Many plants need daily In the USA we recommend at least 5 servings a day of fruits and vegetables. This is very easy to consume. Eat vegetables of various colors to eat different kinds of nutrients. If you eat two fruits and three servings of vegetables you’re consuming the suggested. Not recommended because they eat only fruit sugar.

Examples of servings of vegetables:

1 serving of fruit can be: a banana, an apple or orange girl, half grapefruit, one slice of melon, a tablespoon of raisins, a glass of fruit juice and so on.

1 serving of vegetables can be:

1 large cup of salad, three tablespoons of cooked carrots, half a cup of broccoli or cauliflower. Bananas, rice, cassava, potatoes and the like are considered for inclusion as very mealy vegetable. Beans and lentils are counted only once because they are too mealy.

It is important to eat fresh vegetables, if you go to supermarket shopping and go directly to the house to prevent heat or extreme cold damage and the Drain it quickly.

The less cooking the vegetables retain more nutrients. The form of concoctions that more nutrients are preserved steamed or sauteed.

Tip: Avoid using artificial flavorings and vegetables used to taste like the traditional tomato sauce, onion and garlic. Add herbs and spices and you’re eating super healthy and delicious.

If carbohydrates are fattening as all we eat but are very beneficial to health. Carbohydrates give us energy and contain valuable nutrients.

The basic food groups are: fats, proteins and carbohydrates. Any healthy diet according to most experts should include foods from each group.

There are two types of carbohydrates or carbohydrates: simple and complex. Simple carbohydrates are sugars and complex are in grains and other foods. Fruits have natural sugar (sucrose) as are carbohydrates. Grains such as beans and lentils contain complex carbohydrates, protein and other nutrients. Milk contains lactose (a sugar) as it also contains carbohydrates.

Any healthy diet includes vegetables, fruits and grains all these foods are rich in carbohydrates. Carbohydrates can not be removed completely from the diet without negative consequences. In addition to energy and previous foods contain nutrients in fiber. One of the negative aspects of low-carb diets is constipation.

Enemies: Refined flour and sugar
Avoid carbohydrates that are refined flour such as white flour and refined sugar normal. These foods are being consumed in large quantities, are rich in calories and low in nutrients. Is refined flour in breads, desserts and pastries.

The previous food produce lawlessness in the levels of blood sugar. This keeps us out of energy and gives us constant hunger. If you’re trying to lose weight and limiting consumption of these foods sometimes leaving only to come down in weight without feeling hungry. You can eat in moderation and bread whole-wheat pasta.

The good carbs are fattening
If you fat, but if eaten in moderation are healthy and help you control your weight. Other carbohydrates should be eaten only in moderation are rice, cassava, potatoes and the like.

Do I have to stop eating sugar?
You have to limit the quantities of sugar you consume. A normal 20-ounce soda (600 ml) contains sugar all day. This is not to say goodbye to the desserts and bread for the rest of your life, you can eat everything in moderation.