Food Guide

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Keeping you in shape being healthy and having a beautiful body requires more than exercises. You have to know that diet plays an important role in this process.

You need to know what is good and what is bad in the foods you eat every day. This is the reason why I have created this ebook.

Since this book is in PDF format youll find it very easy to distribute. You can send it to a friend, upload it on a website or attach it to an email. Or you can easily sen people to http://www.sportndiet.com/food-guide.pdf

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Food Guide
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Meat and meat products

Whats good: participates at the construction and maintenance of all tissues and organs thanks to its amino acid content. its useful in diets because of its high protein content and low fat content (3-4 g / 100 g red meat and 1 g / 100 g white meat). thanks to its high content in iron, it prevents anemia (especially red meat or chicken thighs and turkey thighs). More than that, the iron from meat its absorbed in proportion of 10-30 % and the iron from vegetables its absorbed in proportion of 2-10 %.

Brown meat from drumsticks contains three times more iron than white breast meat . Gang and duck are richer in iron than chicken or turkey. 150 g of roast-beef bring 20 % of the daily needs of iron to women and 25 % of the daily needs of iron to men.

maintains proper functioning of the nervous system and increases the concentration due to its concentration of B12 vitamin. improves mood because it contains tryptophan which gives much better condition and decrease appetite. improves male fertility by its increased zinc content. chicken is useful in food allergies. turkey contains antioxidants that help prevent atherosclerosis.

Food Guide
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the liver contains large amounts of vitamin A and vitamin B12 and iron, zinc and selenium.

Turkey and chicken = slimming champions in food category.

Whats bad: liver contains carbohydrates - attention to the regimes related protein - is prohibited! in meat exists only saturated fat! Saturated fats in meat raise the blood pressure and the risk of atherosclerosis. gives frequent constipation as it contains no fibers. contains purines which are deposited in joints and lead to gout crisis. in pork liver and meat may be a parasite called trichinela spiralis.

Chicken thighs have more fat and calories than breast. Chicken and turkey skin is made up 100% from fat. Beef is as fat as the pig, if you compare pieces of muscle or flesh.

Food Guide
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Fish and seafood

Whats good: decreases the risk of cardiovascular disease. omega 3 and omega 6 enters in the composition of prostaglandins, so the daily consumption of fatty fish ameliorates the symptoms in diseases such as psorazis or rheumatoid arthritis. oily fish contains vitamin D, essential for calcium absorption and fixation in bones, thus reducing the risk of osteoporosis. canned fish (sardines), which has bones, is an excellent source of calcium. the iron from fish (tuna, anchois) is absorbed 30 times better than iron from plants and help prevent anemia. oysters are the only food with aphrodisiac properties real, because it stimulates the release of sex hormones and zinc content provides good quality sperm. seafood are very low in calories, high in protein and minerals (zinc, iron, selenium), are therefore recommended in the diet.

100 g serving of oysters bring 900% of zinc daily needs of an adult. Shells contain much iron. Lobster is an excellent source of selenium, which stimulates the immune system.

Food Guide
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Whats bad: shrimp are rich in calcium, and cholesterol, but that cholesterol does not increase blood cholesterol in people metabolically healthy. all products in water may contain toxic amounts of metal pollutants (mercury). fish that is eaten raw must be of the highest quality. the fish skin is a deposit of 100% fat and should not be consumed. salted and smoked fish is contraindicated in persons with hypertension or liver disease.

The egg
Whats good: egg proteins are better used by the body than meat proteins because of the wealth of minerals and vitamins. the egg is one of the few food sources of vitamin D needed to absorb calcium from food. 1 egg provides 10% of daily intake of selenium and help maintain optimal synthesis in sperm. maintains healthy nervous system through content rich in vitamins B6, B12 and folate.

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protects the blood vessels through antioxidant properties conferred by selenium and vitamin E.

Whats bad: egg yolk contains more cholesterol, but it does not cause blood cholesterol in healthy individuals. the egg is balanced in protein, but contains no carbohydrates and vitamin C.

Milk and dairy products

Whats good: prevents rickets and osteoporosis through increased calcium content. A liter of milk per day provide needed calcium intake. fights against cancer (especially the colon cancer) by the content of linoleic acid (omega 6). cheese prevents tooth decay by increasing the saliva pH. calcium from dairy products cause your metabolism to burn fat. milk fat contains the 3 vitamins A, D, E, which are perfectly absorbed by the body.

Food Guide
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Whats bad: yogurt with fruit or muesli has added high sugar. milk proteins may give allergies.

Grain
Whats good: is required to consume daily in limited quantities. grains accelerates intestinal transit and prevent constipation. cereals reduces the risk of breast cancer. corn, because it contains vitamin B, prevents spina-bifida malformations in fetus. any weight loss diet should contain starch to be easier to meet. cereals are very low in fat.

Germinated rice is known to increase appetite properties and facilitate digestion. A tablespoon of wheat germ provides the daily intake of vitamin E for an adult.

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Whats bad: wheat gluten is one of the most prevalent food allergens. presence of insoluble fiber in whole grains reduces the absorption of minerals at a rate of only 2-10%. bread contains, besides flour, water and salt, yeast, whose fermentation process lasts 24 hours. if you do not want to have problems with indigestion, bloating and heartburn eat bread at least 1 day old.

Fruits and oilseeds

Whats good: the rich mineral content stimulates the immune system and increase the body's defense mechanism. lowers blood cholesterol levels due to unsaturated fats and especially linoleic acid (omega 6). This is a fatty acid that thins flow of blood. improves male fertility and sperm quality by selenium intake. nuts alleviates symptoms of PMS with vitamin B6 content. olive oil is best absorbed in the intestine and has beneficial effects on digestive function, improves bowel and prevents constipation.

Food Guide
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held in the mouth a few minutes, olive oil keeps the whiteness of teeth and strengthens gums. for vegetarians, nuts and seeds are the best source of calcium and protein.

Whats bad: with a content of 40-60% fat calories are very dangerous for the diet.

Sugar, honey and sweets

Whats good: acacia honey is used to treat stomach ulcers because it has antibacterial effect. honey has antibacterial action and on other bacteria

(Salmonella and Escherichia coli) that give diarrhea especially in infants and young children. chocolate eaten in moderation is a good tonic and is rich in trace elements: magnesium, phosphorus, calcium, potassium, sodium, iron, mostly from cocoa powder. dark chocolate (70% cacao) contains 2 times more antioxidants than milk chocolate and protects against cardiovascular disease and hypertension.

Food Guide
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100 g of dark chocolate contains: 1 / 4 of daily dose of magnesium; Half of the daily dose of potassium; 0.5 mg iron, phosphorus, calcium and sodium.

Whats bad: refined sugar contains carbohydrates that are rapidly absorbed into the bloodstream, increasing blood sugar and cause insulin release. sweets and chocolate are very high calorie foods. regular consumption of sugar and sweets necessarily lead to obesity, but does not cause diabetes unless there is a genetic condition of developing the disease. honey has more calories than sugar because the liquid takes up less room than sugar crystals. sugar and honey after digestion are identical, contain the same molecules of glucose and fructose. ________________________________________ Be sure to share this guide with your friends and family. Simply Save as to your computer (if you havent already) and attach it to an email to share. Or send people to http://www.sportndiet.com/blabla.pdf
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