El licopeno del tomate

Lycopene is a plant pigment of the group of carotenoids. This substance is responsible of the color red or orange of some fruits and vegetables (watermelon, carrots, apricots and grapefruit). Lycopene belongs to the same group as the beta-carotene, but without converted into vitamin A. It is for this reason that it was thought that it had no physiological importance, although many studies have demonstrated that it possesses many health benefits.

El licopeno es un pigmento vegetal del grupo de los carotenoides. Esta sustancia es la responsable del color rojo o anaranjado que presentan algunas frutas y verduras (sand?a, zanahorias, albaricoques y pomelos). El licopeno pertenece al mismo grupo que el beta-caroteno, pero sin transformarse en vitamina A. Por este motivo se lleg? a pensar que no ten?a importancia fisiol?gica, aunque muchos estudios han demostrado que posee numerosos beneficios para la salud.

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Primera cena del a?o

artichokes

After many lunches and dinners copious we need to eat something light and hot. It is clear that our body is very clever, and when note that we are giving more than what you need there comes a time in which it says enough. By many nougat, marzipan and other things that will put us in front we simply cannot countenance. That is why today I’m going to leave a recipe that can be perfectly your first dinner of the year. I hope you like it and you enjoy: “artichokes with ham”.

  • Ingredients for 4 people: 1 Kg of artichokes, 2 slices of ham, 1 onion, 2 cloves of garlic, 1 carrots, olive oil, 1/2 cup of white wine, 1/2 cup of water, lemon and salt.
  • Preparation: Clean the artichokes faced hard leaves and the stems and leaves only the hearts. Rub with lemon and put in a saucepan with water, a pinch of salt and a splash of lemon. They are boiled for 10 minutes with water on a gentle heat. Then drain and put them aside.

The onion, carrot and garlic are peeled, chop very finely and sefrien in a casserole with a splash of olive oil. When starting to be browned, incorporate the ham previously cut into small cubes and fry a couple of minutes. Finally, add the artichokes, salt, wine and water. Leave to cook to slow fire for 15 minutes and serve.

Alcachofas

Despu?s de muchas comidas y cenas copiosas apetece tomar algo ligero y caliente. Est? claro que nuestro cuerpo es muy listo, y cuando nota que le estamos dando m?s de lo que necesita llega un momento en el que dice BASTA. Por muchos turrones, mazapanes y dem?s cosas que nos pongan delante no nos apetece. Por eso hoy os voy a dejar una receta que puede ser perfectamente vuestra primera cena del a?o. Espero que os guste y la disfrut?is: “alcachofas con jam?n“.

Ingredientes para 4 personas: 1 Kg de alcachofas, 2 lonchas de jam?n serrano, 1 cebolla, 2 dientes de ajo, 1 zanahoria, aceite de oliva, 1/2 vaso de vino blanco, 1/2 vaso de agua, lim?n y sal.

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Frases para el 2012

To end the year 2011 I would like to leave three phrases of Francisco Grande Covi?n. Grande Covi?n was born in 1909 in Asturias, was a doctor and researcher in the area of nutrition and biochemistry, founder and first president of the Spanish Society of Nutrition.

“Less plate and more shoe”

“We have to eat everything, but in its fair measure”

“It is not enough eat to live, but eat in an adequate manner in order to live longer and in a better state of health”

I hope that these three phrases are in your minds throughout 2012 and, thus, help you to lead a healthy and balanced diet.

Para terminar el a?o 2011 os quiero dejar tres frases de Francisco Grande Covi?n. Grande Covi?n naci? en 1909 en Asturias, fu? m?dico e investigador en el ?rea de nutrici?n y bioqu?mica, siendo fundador y primer presidente de la Sociedad Espa?ola de Nutrici?n.

  • “Menos plato y m?s zapato”
  • “Hay que comer de todo, pero en su justa medida”
  • ?No basta comer para vivir, sino comer de una forma adecuada para poder vivir m?s y en mejor estado de salud”

Espero que estas tres frases est?n en vuestras mentes durante todo el 2012 y, as?, os ayuden a llevar una alimentaci?n sana y equilibrada.

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El vino

I am sure that in these dates between lunches, dinners and other celebrations wine is present in all your tables but, what is wine? What types of wine are there? Does wine give me some benefit drinking it in the food? Here I leave the answer:

According to European legislation (Regulation EC 1493/199) and the Law in the Vineyard and Wine spanish, “Wine is the natural food obtained exclusively by the alcoholic fermentation total or partial of fresh grapes, whether or not, of grape must”
According to the materials sugary reducers, wines are classified into: dry ( <5 grams), doomed (5-15 g), semi-dry (15-30 g), semi-sweet (30-50 g) or sweet ( >50 g).

According to the varieties of grapes, or processing practices these are classified in:

  • White: from grape must white or red grape with white pulp (by avoiding in this case the diffusion to the rectified the coloring matter contained in the grape skins).
  • Reds: from grape must obtained from grapes ink with dissemination of the subject dye contained in the husk.
  • Pinks: from red grapes or mixtures of inks and white whose musts have fermented without the skins.
  • Clarets: from musts with mixtures of red grapes and white or of its musts whose fermentation is made partially in the presence of the marcs of the red grape.

By special wines is meant special composition, whose organoleptic characteristics come from the grape, the technique of elaboration or specific practices for each class. They can be, among others:

  • Natural sweet wines: prepared from musts of high sugar content and alcoholic strength of up to 18% vol/vol.
  • Generous wines: the manufactured according traditional rules or individuals, including the addition of alcohol in wine at certain stages of its development, and whose alcoholic graduation falls between 14-23% vol/vol.
  • Natural sparkling wines: the that as a result of its special preparation contains CO2 of endogenous origin and that, to be disgorging the bottle and pouring the wine, are a foam of sensitive persistence, followed by a detachment of bubbles. The CO2 must be from a second fermentation of the sugars added or natural wine base, carried out in closed packaging; the product, once finished, you should have a minimum pressure of 4 atmospheres at 20 ?C.
  • Cava: the second fermentation in the bottle, where it will take the whole process of winemaking and aging the elimination of lees. This process will be carried out in cellars or local thermal appropriate conditions.
  • Sparkling Wine: to be covered the bottle CO2 is seen slowly in bubbles, without that it reaches to lather.

Likewise, the EU legislative system establishes a system of protection of the origin, and the quality of the wines will be based on the following levels:

  • Table wine: from wine grape varieties permitted, prepared in accordance with common practices and it unfit for consumption. Has to be developed in each region which exclusively with those varieties that for that region are listed as preferred or authorised in the corresponding regulations, and will be table wines with the right to the mention of “wine of the region”.
  • Quality wines psr: quality wines produced in a given region, in which, in addition, it may establish the levels of Geographical Indication, with the Denomination of Origin “D. O. ” qualifie.?

As beneficial effects of wine consumption, thanks to the phenolic compounds, which contains, we can highlight:

  • Cardioprotective Action.
  • Antioxidant Action.
  • Anti-inflammatory effect.
  • Anti-cancer Action

You already know that these benefits will be able to obtain with a moderate consumption of wine, 1-2 cups a day.

Seguro que en estas fechas, entre comidas, cenas y dem?s celebraciones el vino est? presente en todas vuestras mesas pero, ?qu? es el vino? ?qu? tipos de vino hay? ?me aporta alg?n beneficio tomarme una copa en la comida? Aqu? os dejo la respuesta:

Seg?n la legislaci?n europea (Reglamento CE 1493/199) y la Ley de la Vi?a y el Vino espa?ola, “Vino es el alimento natural obtenido exclusivamente por fermentaci?n alcoh?lica total o parcial de uva fresca, estrujada o no, de mosto de uva”.

Seg?n las materias azucaradas reductoras, los vinos se clasifican en: secos (<5 gramos), abocados (5-15 g), semisecos (15-30 g), semidulces (30-50 g) o dulces (>50 g).

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Reconducir el apetito biol?gico

Muchas veces comemos sin tener apetito de verdad, bien porque estamos aburridos, estresados o simplemente porque tenemos m?s cantidad de comida en el plato que la que de verdad necesitamos. El hambre y la saciedad est?n regulados por diferentes mecanismos biol?gicos, y son a estos a los que tenemos que escuchar.

Os dejo 15 consejos de Marta Garaulet para reconducir vuestro apetito biol?gico:

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El dulce y la serotonina

Many slimming diets reduced by excess intake of carbohydrates, which makes you feel thirst by eating these foods. The explanation for this feeling is the following: when is still a diet rich in proteins and poor in carbohydrates, plasma concentrations of of a group of amino acids called “large neutral amino acids ” (GAAN) increases. This group of amino acids competes with the tryptophan, the only precursor of serotonin (neurotransmitter that plays a very important role in mood state, degree of anxiety, quality and quantity of sleep), by entering the brain. The tryptophan will have problems getting through the blood-brain barrier with what the brain concentrations of serotonin will decrease dramatically.

Now you know why some foods, such as sweets and chocolate, replace sadness, anxiety and nervousness by joy, sedation and happiness. The high proportion of sugars from these foods is increasing the production of serotonin. On the other hand, the diet decoupled hyperproteinic or hiperfatty, all of them cetogenics (less than 100 g of carbohydrates) will decrease the brain concentrations of serotonin giving rise to a feeling of sadness, bad mood, and sometimes even depression.

Therefore, you must never make slimming diets with low carbohydrate content. As always I say, you have to follow a healthy balanced diet and according to the recommendations of the mediterranean diet.

Muchas dietas de adelgazamiento reducen en exceso la ingesta de hidratos de carbono, lo que hace que se sienta ansia por comer estos alimentos. La explicaci?n a esta sensaci?n es la siguiente: cuando se sigue una dieta rica en prote?nas y pobre en carbohidratos, las concentraciones plasm?ticas de de un grupo de amino?cidos llamados “grandes amino?cidos neutros ” (GAAN) aumenta. Este grupo de amino?cidos compite con el tript?fano, el ?nico precursor de la serotonina (neurotransmisor que juega un papel muy importante en el estado de humor, grado de ansiedad, calidad y cantidad de sue?o), por entrar en el cerebro. El tript?fano tendr? entonces problemas para atravesar la barrera hematoencef?lica con lo que las concentraciones cerebrales de serotonina disminuir?n de forma espectacular.

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Alimentaci?n y migra?a

There is a clear relationship between migraine and various dietary factors that are recognized as causing a headache in 38.8 % of the migraine. Migraine affects 10-17% of the population, with a clear predominance in the female sex.

We are going to see that dietary factors trigger migraines:

  • Fasting: the fast conditional hypoglycemia, for what is produced an increase in the release of “stress hormones”. This could be resolved with proper regulation in the time of the meals.
  • Alcohol: the headache caused by alcohol is produced in the first two hours after ingestion. The vasodilator capacity of alcohol causes a decrease in blood pressure systemic, and to compensate for this decrease increases the activity of the sympathetic nervous system, with the consequent vasoconstriction. At the end of this vasoconstriction, begins the headache.
  • Phenolic Compounds: present in chocolate, tea or coffee. Some phenolic compounds, such as flavonoids, nullify the action of enzymes that will be processed the biogen amines, with what occurs an increase in their level in the body, and therefore, the risk of migraine.
  • Other: the spices and preservatives of determinants alimentatios products can trigger headache, by a mechanism of vasodilation. May be by nitrites (headache of the “hot dog”) and monosodium gluatamato ( “chinese restaurant syndrome” ).

Caffeine can cause or alleviate the headache. The habitual consumption of coffee (200-300 mg caffeine/day) can lead to “migraine of the weekend”, if in these days is interrupted the intake of the same.

The so-called “Chinese restaurant syndrome” seen in people who eat food with condiments of Chinese cuisine, which uses the monosodium glutamate. It is characterized by headache, facial flushing, and less freciencia, nausea. vomiting, diarrhea, or increasing peristalsis closes.

The “headache of the hot dog” is caused by salts nitricas which are added to meat products to improve their coloring. The mechanism of action in the genesis of headache, as a potent vasodilator that is the nitric oxide, is similar to that of alcohol.

Although some fruits (bananas very mature or avocado) may exacerbate the headache that accompanies the migraines, the truth is that those with a remarkable concentration of vitamin C or vitamin B2 can exert an analgesic effect. A good orange juice, therefore, will help alleviate the headache. The same could be said of unsaturated fatty acids that are found in variable proportion in dried fruit, especially nuts and almonds.

Existe una clara relaci?n entre la migra?a y diversos factores diet?ticos que se reconocen como causantes de la cefalea en un 38,8% de los migra?osos. La migra?a afecta al 10-17% de la poblaci?n, con claro predominio en el sexo femenino.

Vamos a ver qu? factores diet?ticos desencadenan la migra?a:

  • El ayuno: el ayuno condiciona hipoglucemia, por lo que se produce un aumento en la liberaci?n de las “hormonas del estr?s”. Esto se solucionar?a con una adecuada regulaci?n en el horario de las comidas.
  • El alcochol: la cefalea provocada por el alcohol se produce en las dos primeras horas tras la ingesti?n. La capacidad vasodilatadora del alcohol provoca una disminuci?n en la tensi?n arterial sist?mica, y para compensar dicho descenso aumenta la actividad del Sistema Nervioso Simp?tico, con la consiguiente vasoconstricci?n. Al final de dicha vasoconstricci?n, comienza la cefalea.
  • Compuestos fen?licos: presentes en el chocolate, t? o caf?. Algunos compuestos fen?licos, como los flavonoides, anulan la acci?n de las enzimas que procesan las aminas bi?genas, con lo que se produce un aumento de su nivel en el organismo y, por consiguiente, el riesgo de sufrir migra?a.
  • Otros: los condimentos y los conservantes de determinantes productos alimentatios pueden desencadenar cefalea, por un mecanismo de vasodilataci?n. Puede ser por nitritos (cefalea del “perrito caliente”) y el gluatamato monos?dico (“s?ndrome del restaurante chino”).

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M?todos de cocinado de la carne

Today I’m going to talk about meat. As you may have found yourself, depending on how cook meat the result will be better or worse. To choose the method of cooking the meat we have to take into account:

  • The choice of method of cooked must take into account the proportion of muscle tissue and tendon. In the case of the muscle parts, a high calorific intake may cause the hardening and drying of the piece. In the case of pieces with a high percentage of connective tissue, require techniques that allow destroy the molecules of collagen or other similar structures (such as eslastina and reticulin which constitute the tendons), which implies a high cooking time and temperature of at least 60 ?C.
  • For a piece of meat develops all the gastronomic qualities (flavorings, tasty molecules responsible for the flavor or acquisition of aspect roasted), must occur Maillard?s dreactions. Therefore, if you want to enjoy the culinary benefits of this reaction, the cooking method chosen must be able to reach 140 ?C on its surface, at least during a small time interval.

According to the characteristics of the meat to cook and taking into account the above considerations, it shall elect the procedure to obtain the maximum performance of the piece.

Now that we know the theory, we will move to the practice. I’m going to give some examples of meats and the best methods for cooking them.

  • Grilling on a griddle or grill: for pork cutlets, chops…
  • Frying: muscle with minimal amount of connective tissue (loin, ribs)
  • Seared or stew: hard courts with a high content of collagen.
  • Roast in oven: for large parts.
  • Salting: In order to prepare cold cuts of meat.
  • Smoked: loin.
  • Carpaccio: sirloin

Hoy os voy a hablar de la carne. Como habr?is comprobado vosotros mismos, dependiendo de c?mo cocin?is la carne ?sta queda mejor o peor. Para elegir el m?todo de cocinado de la carne tenemos que tener en cuenta:

  • La elecci?n del m?todo de cocinado debe tener en cuenta la proporci?n de tejido muscular y tendinoso. En el caso de las piezas musculares, un alto aporte calor?fico puede provocar el endurecimiento y el resecamiento de la pieza. En el caso de piezas con alto porcentaje de tejido conjuntivo, se requieren t?cnicas que permitan destruir las mol?culas de col?geno u otras estructuras similares (como la eslastina y la reticulina que constituyen los tendones), lo que implica un elevado tiempo de cocci?n y temperaturas de al menos 60?C.
  • Para que una pieza de carne desarrolle todas las cualidades gastron?micas (aromas, mol?culas s?pidas responsables del sabor o adquisici?n del aspecto tostado), se deben producir en su superfcie las llamadas reacciones de Maillard. Por lo tanto, si se quiere disfrutar de los beneficios culinarios de esta reacci?n, el m?todo de cocci?n elegido debe ser capaz de alcanzar 140?C en su superficie, al menos durante un peque?o intervalo de tiempo.

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