Red meat: good or bad? Which meat should you choose?

Protein-rich,but also high in saturated fat,red meat should be eaten sparingly.

Red meat which includes: beef,lamb,veal and pork is an excellent source of protein in the diet.On the other hand,it is also a major source of unhealthy saturated fat.
The balance of good health recommends that you should eat at least two serving per day from the protein group,which includes red meat.Many people,however,eat a great deal more meat than this.
Some studies show that people who eat large quantities of red meat on a daily basis have a higher incidence of cardiovascular disease than those who eat it less often.
The relationship between red meat and cardiovascular disease is believe to be due to the high saturated fat and cholesterol content of these meats.There is also evidence to suggest that a high intake of red meat may increase your risk of colon cancer.
Not surprisingly,people who replace red meat with fish and chicken have been found to have lowered their risk of cardiovascular disease and colon cancer.For these reasons,it's a good idea to choose to eat lower fat sources of protein.

Which meat should you choose?

Whether is a dinner in a restaurant or a barbecue at home,when you are trying to cut back on calories and fat,red meat can pose difficult decisions.If you stick with traditional favourites as beef and lamb,start by choosing cuts with low fat content.
Although in general red meat is high in fat (particulary when is compared with white meat and poultry),very lean red meat (such as fillet steak) has a lower fat and calorie content than roast dark meat chicken (legs and wings) eaten with teh skin.

Other types of meat

 

 

Game,such as venison,wild boar,rabbit and more recently,buffalo,has meat that is reach and full of flavour.Because these animals get more exercise,their meat is leaner and lower in fat than beef,lamb and pork,and thus also lower in calories.
Offal kidneys,liver,tongue,sweetbreads,trotters are nutritious meats,being a good source of many of B vitamins and as well as vitamin A and D and minerals cooper,iron and zinc.
As liver can tend to accumulate chemical residues from the animal,we suggest that you eat only animals auch as calves and lamb.
You should try to avoid to eat to many preserved and processed meat such as bacon,salami,pancetta,sausage,ham and gammon,because they often contain a lot of salt as well as being high in saturated fat.
Many cured meats also contain high level of preservatives.

Importance of IRON in Diet.Formation of Red Blood Cells

Iron:
Iron is important for the formation of hemoglobin,myoglobin and other substances such as cytocromes,cytocromes oxydase,peroxidase and catalase enzyme.


Iron Requirements:
In a normal adult very little iron is lost from the body,man lose 0.6 mg per day,wemen lose double this amount becouse of the additional iron losr during menstruation.The amount of iron absorbed is equal to the amount lost,if it wear any greated iron overload would develop.

Iron Absorption:
Iron is absorbed from all parts of the small intestine.Iron is more readily absorbed in the ferrous state but most of the dietary iron is in the ferric form.Only a trace of iron is absorbed in the stomach,but gastric secretions especially hydrochloric acid,dissolve the iron and to permit it to form soluble complexes with ascorbic acid that helps its reduction to the ferrous form.

The importance of this function is indicated by the fact that iron defeciency anemia is a frequent complication of partial gastrectomy.Iron absorption occurs through secretion of protein,apotransferrin by the liver which passes to the small intestine through ble.

When iron is absorbed from the small intestine,it imediatly combines with apotransferrin to form transferrin.This is a lose combination and iron can be released at any point in the body.
Excess iron in the blood can be deposited in all cells of the body.
When the bady has become saturated with iron so that all of the apoferitin in the iron storage areas is already combined with iron,the rate absorption decreases.

Source of Iron in Foods:
Boild Organs
-liver,fish,kidney,heart,goose,shrimps,tongue
Vegetal:
-thyme,curry powder,cinnamon,wheat bran,paprika,bran flakes,cereals,soya,hazelnuts,almonds

The quantity and role of water in the body.Signs and Symptoms of deficit or excess of water

In the average young adult male 18% of the body weight is protein and related substances,7% is minerals and 15% is fat.The remaining 60% is WATER!
The total amount of water in a man of average weight (for exemple 70 kg) is approximately 40 liters.
In a newborn infant,this total amount of water may be as high as 75% of body weight,but it progressively decreases from birth to old age and most of the decrease occurring in the first 10 years of life.

The intracellular component of body water accounts for about 40% of the body weight and the extracellular component for about 20%.Approximately 25% of the extracellular component is in the vascular system: for exemple plasma 55 of the body weight,75% outside the blood vessels and intestitial fluid 15% of the body weight.

Daily intake of water:
About 2/3 of our daily intake of water is in the form of pure water or other beverage,and the remainder is in the food that is eaten.
150 to 250 ml/day is synthesized in the body as a result of oxidation of hydrogen in the food.
The normal intake of fluid,including that synthesized is about 2300 ml/day.

Daily loss of body water:
The water is lost from the body under different conditions.Under normal condition the daily intake of water has to be equal with the daily loss of water.Changes occurs in case of diabetes (when there is a disproportion between the amount of electrolytes and the amount of water ingested or loss from the body).

Ingested water diffuses freely across almost all cell membranes from areas with high water concentration to areas with low water concentration.

Since two thirds of body water is intracellular and one third is extracellular,water is gained or loss from the body in the same proportion from both compartments.

For exemple if an individual drinks 3 liters of water,2 liters will diffuse in to the cells and 1 liter will remain in the extracellular fluids.water loss will be distributed in the same proportions.

Water deficit:
Water deficit is caused by:
-decreased water intake
-increased water loss
-increased solute ingestion or metabolic disorders as diabetes.

The symptoms of water deficit:
Vary according to the cause,severity of the change and the time course.
Symptoms include:
-restlessness
-increased irratability
-tremors
-tonic spasm
-can lead to death from respiratory failure.

Water excess:
Can occur as a result of :
-excess water intake
-decreased water excretion
-renal sodium loss.
Symptoms and signs of water excess:
-intense thirst
-anorexia
-muscle cramps
-weakness
-lethargy
-restlessness
-confusion
-delirium
-death.

Reduce a large mass of adipose tissue with regular exercise! Medical explanation.

Whit regular physical activity we can burn fat deposits.Training brings a reduction in both the size and the fat content of individual adipose cell,although the cell number apparently remains the unchanged.
The sensitivity of the body receptors is also increased during effort and so the adipocyties liberate more free fatty acids when receives catecholamine (hormones released by the adrenalin glands in response to stress)stimulus.
Reduction of adipose tissue mass is larger when substantial amounts of energy are expended for some months and that is why long periods of vigorous exercise reduce more body fat.
Regular and concentrate exercise can also reduce serum triglycerides (the excess of calories food is stored in the body as tryglycerides),flow density lipoproteins (particles composed both by water and fat) and total colesterol (fat transported in blood).

Take care of your health!Have control over your daily diet and do physical activity.Like that you can prevent complications of overweight body: high blood pressure,cardiovascular diseases,obesity,diabetes,fat liver and stones of gall blodder,atherosclerosis and psychological troubles.

OBESITY-Prevention and Management

The prevention of the morbidity and mortality as risk of obesity(the disease that increased newadays as result of modern society) has to be done by:
-a good nutrition education of the public for adequate balanced diet that satisfies just the body needs,and education for a proper dietary habits for no excess energy(fats and carbohydrates)
-encourage the public for suitable physical activity and open air exercise
-doing social and mental health promotion,within the family,at school and work
-promote a control diet where appetite can be satisfied by:frequent small meals,leaving the table before full stomach,consumption of vegetables,that gives filling effect without adding weight.
-and by medical indication and supervision use appetite-suppressing drugs.

Management of Obesity:

The obesity management includes:diet control,physical activity,social welfare,medication and health appraisal.
1.Diet control:
-Restricted diet(according to degree of obesity) that may start with 1000 calories a day,and can be reduced to 500 calories in severe cases.
-Limiting carbohydrate content of diet,specially sugar
-Low-fat diet
-Attempting change of faulty eating habits,and provide a good consumption of vegetables.
2.Activity:convenient physical activity and exercise for a suitable period,daily.
3.Social welfare:social and mental health promotion ,specially of the elderly and lonely cases,for psychologic relief and adjustment and management of problem cases.
4.Medication:
-appetite suppressions according to medical prescription and supervision(for selected cases)
-supplementation of restricted diet
5.Surgical therapy:bypass surgery(reducing the size of the stomach).

OBESITY -cause of mortality

Obesity is the excess adipose tissue in different parts of the body,due to excess storage of fat in this tissues.
Increased body fat is usually a slow process over many years.
In case of simple obesity the cause is related to continued ingestion of excess calories and sedentary lifestyle.
How obesity develops is not preciserly known.
Other causes of obesity are nondietary factors(in minority cases) like:genetic and hormonal defects,metabolic disorders of fat and disorders of hypothalamus.

SIMPLE OBESITY
Predisposing Factors:Dietary,personal,social and psychologic factors.
1.Dietary factors:
Obese people eat more than they need,due to faulty feeding pattern and food and eating habits.As:taking much sweets and snacks,nibbling inbetween meals,consumin soft drinks regularly,special in hot weather and this provides sugar,appetizing presentation of fat this encourages overeating.
2.Personal and Social factors:
-sedentary lifestyle
-food is the basic way of celebrating different social,occasisns
-those living lonely,specially the elderly(either they have anorexia or they overeat)
-home environment:those preferring indoor life,with least activity and sitting to the TV for many hours
3.Psychological disturbance and emotional disorders-in case of subjects of anxiety,depression and other disorders
Are at risk:
-overfed infants and young children,specially the bottle-feed
-middle age women when are exposed to predisposing factors in traditional communities
-psycologically disturbed subjects
-those who are deeply interested in food.
Simple obesity may appear at any age and both sexes are exposed to it,can be genetic and developed usually by sharing similar food habits and lifestyle and can be influenced by the quality and quantity of consumed food too.

THE EXCESS BODY WEIGHT IS ASSOCIATED WITH HIGHER MORBIDITY AND MORTALITY!

Morbidity:
1.Cardiovascular diseases:
-hyperlipidemia and hypercolesterolemia associated with artherosclerosis
-hypertension
-celebrovascular disease and risk of sroke
-varicosity and thromboembolic disease.
2.Metabolic and Endocrine disorders:
-diabetes.It was faound that incidence of diabetes in children of diabetic parents is significantly higher(may be doubled),when the parents are obese too.
-menstrual irregularities,fertility disorders and other endocrine problems.
3.Gastrointestinal diseases:
-digestive disorders and constipation
-cholecystitis and tendency to cholelithiasis
-more susceptibility to develop hernias.
4.Musculoskeletal diseases:
-degenetarive jiont disease and osteorthritis(specially of knees)
-back pain
-flatfood
5.Psychologic disturbances:more found in obese adolescents and young adults,specially females.
6.Malignancy:studies showed more incidence of cancer among subjects of severe obesity,specially of:colon,rectum,biliary tract,prostate in male,breast.endometrium and overy in females.
7.Other complications:
-impaired pulmonary function
-frequent skin disorders
-increased surgical risk
-increased obstetric risk

Mortality:
The obese are exposed to significantly higher mortality,from associated health hazards,specially:cardiovascular disease,cerebrovascular disease and stroke,complicated diabetes,malignancy.
Mortality is proportional to degree of obesity and may be up to tenfold in very severe obesity.
Heavy smoking increases morbidity and mortality risk of obesity.