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Some foods can help you lose weight

May 16th, 2010

This paper has been published by the Journal Consomer Eroski, Eroski Foundation, which was performed the next copy.

Satiating foods help you lose weight

The protein, fiber and water content of fruits and vegetables is associated with increased satiety index that delays feelings of hunger

Satiating foods help you lose weight because it calms the appetite and allow the person to hold more hours without eating. Besides foods that have these characteristics, such as fruits, vegetables, soups and stocks of vegetables (rich in water), in drug stores and dietary supplements are sold herbodietética purposes satiety or appetite suppressants for weight loss dieters, although not all are as effective as is secured in the containers.

Satiety is the subjective feeling of fullness that the individual feels after eating, but this impression is not the same for all people, even after eating the same foods. The nutritional composition, ie protein, fat or fiber, and processing mode (with more or less fat, more or less long cooking) are factors that influence satiety. Studies have shown that proper management of the foods that satiate allows obese people lose weight without ever having to feel hunger when following other diets.

Satiety index of food

The ability to satisfy and calm the appetite is different for different foods, even when consumed the same amount of calories. This aspect is relevant for the prevention and treatment of overweight and obesity, particularly for those who have real difficulty following a diet because they are hungry.

The aqueous foods get a greater feeling of fullness despite provide few calories

15 years ago, Susan Holt and colleagues from the Department of Biochemistry, University of Sydney in Australia, published in "European Journal of Clinical Nutrition" a study that reported their research on the satiating capacity of foods. The development of the study was very comprehensive and designed a "satiety index" validated for common foods. To this end, they chose 38 servings, 240 calories of various foods considered most satiating and classified into six categories: fruits, bakery products, snacks, foods rich in carbohydrates, protein foods and breakfast cereals. Participants consumed the food and drink at will, without limit, and scored the feeling they had after eating every 15 minutes for two hours.


- Image: Sergio -

The maximum of the scale was seven points and encompassed the feelings from "extremely hungry" to "extremely busy". The highest satiety index was linked to the consumption of boiled potatoes. By contrast, less satiating food, which participants could eat more without feeling full, was the moon, a type of bakery products.

The protein, fiber and water content of food is positively correlated with increased satiety, whereas fat was associated with a decreased ability to fight hunger. The satiety index was higher for lower for fruits and baked goods. The authors found that portions of different foods with the same calories (food isoenergetic) differ markedly in their satiating capacity. This fact is important for the planning of diets, food, recipes and snack suggestions, both in prevention and treatment of overweight and obesity.

More satiating foods

The most satiating food consumption is related to a decrease in the following food intake and hence greater control of the calories consumed. The results of this and other investigations, the presence of protein, fiber and water in food leads to increased satiety, in part, because it slows gastric emptying and the person has the impression of having a full stomach for more time.

More watery foods such as fruits, vegetables, vegetable soups and stocks fullness because they give volume to the stomach and also have low energy density, as being so rich in water provide few calories. Fiber helps because, while not digested, it needs water to be removed, so it provides bulk to the waste in the intestines and cause the person a feeling of fullness. For this reason, it should choose whole grain foods.

In terms of common foods, it is convenient to consume, both between meals and main meals, foods with the nutritional characteristics mentioned: rich in fiber, protein-rich water, but without excess fat. Calm the appetite vegetable sandwich bread with cheese or lean (rich in fiber and protein) than a white bread sandwich (no fiber) with chocolate, but the calories of the two products are the same.

Some suggestions from hunger when eating between meals:

  • Bread sandwiches: vegetables, with mushrooms and mushrooms, ham and omelette with ham and pineapple, eggplant, lettuce and ham.
  • Fruit salad with yogurt, gelled with agar-agar.
  • Vegetable skewers.
  • Skewer fresh fruit and cheese tacos with yogurt.
  • Bread with nuts or granola.
  • Fresh fruit with nuts in tacos or yogurt shakes.
  • Bread with sliced ​​tomatoes and lean ham or york.

DIETARY SUPPLEMENTS satiating

In-depth analysis of products to help weight loss pharmacy sales made by the team of nutritionists CONSUMER dietitas-Eroski in 2008, assessed the satiating effects of different dietary supplements. Some contain compounds classified as satiety or appetite suppressants, including glucomannan, fucus vesiculosus, cactus and fructooligosaccharides. Of these, only one, glucomannan, performance turned out to have some weight loss by inducing satiety and reduce appetite.

This compound has a satiating effect to be able to absorb water and form a thick gel if swallowed with plenty of fluids. However, is not without side effects and contraindications, so you should always take it with expert advice. There was no scientific evidence to justify the use or flashy messages satiating capacity or appetite suppressant or for fructooligosaccharides, or for the Fucus vesiculosus or for the cactus. Although consumption may benefit certain people, its use should not be generalized as filling.

Author: By MAITE ZUDAIRE

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Posted in Nutrition , Obesity and overweight , Health

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Flavor and color to food

January 24th, 2010

This paper has been published by the Journal Consomer Eroski, Eroski Foundation, which was performed the next copy.

Color and flavor to food: Condiments: salt, herbs, spices, vinegar ...

If we nutrients or dietary value in the seasonings (salt, vinegar, herbs, spices ...) something there, but always in minute quantities. And that is precisely one of its defining features: add color and flavor to food without substantially altering


Get dishes appetizing and tasty originals and bold, using condiments, a matter of technique and culinary wisdom that will allow us the right choice of condiments that transform a mediocre recipe a special dish. To use them rightly, we must know and distinguish the flavors of each condiment, and those that arise by combining several of them. According to experts in food, condiments should provide a contrast or a flavor to the dish, but without destroying the real flavor ingredient. The generally recommended to be added on a modest amount and ending just before cooking the dish, leaving them a while to cook the dish can be extracted from them their full flavor. The most used are: herbs, salt, vinegar, lemon, garlic and spices such as black or white pepper, clove, nutmeg mosacada.

Herbs

The herbs used in cooking both for culinary and with the intention of getting the beneficial effects of some medicinal plants could produce in our bodies. Always be employed in controlled doses and taking into account their possible side effects. Its delicate flavor can be replaced, even with advantage to many spices. Except for the laurel, used dry herbs add flavor and aroma of the dishes if they are fresh. Thanks to the essential oils containing constitute a backing suitable for food. Its properties are:

  • Eupeptic (tones the digestive process and aid digestion): dill, capers, bay leaf, sage, rosemary, parsley, basil, thyme, cumin, savory.
  • Carminative (prevents or reduces intestinal gas): dill, fennel, bay leaf, thyme, anise, oregano, savory (substitute healthier, pepper).
  • Antiseptic (inhibits the growth of microbes): garlic, lemon, thyme, sage.

Condiments acids

  • Vinegar: It is obtained by fermentation of grape wine, although there are also apple, raspberry what can be flavored with herbs. By its acidity, its use is not indicated in people sensitive stomach, but used sparingly provides an interesting counterpoint in dressings, vegetables, grilled fish and some sauces.
  • Lemon: It replaces, and with advantage to vinegar. Enhances the flavor of white fish and gives firmness when macerated in oil. In the preparation of desserts, the lemon flavor too sweet corrects or provides contrast when the fruit used suffer from a little flavor. for those who follow a diet for gastric protection, lemon is more appropriate than vinegar dressings. Juice added to dishes, partly conceals the lack of salt, which must respect those who appreciate a low sodium diet, low in salt.

Spices

Most spices stimulate the digestive process and prevents flatulence, but they are exciting and irritate the gastric mucosa. It is therefore to be used in moderation. Not appropriate to include them in your diet for people with weak stomach (gastritis, ulcers?), But are interesting to hiposódicos regimes, concentrating enough flavor and can partially replace salt.

  • Chile: Fruit of spicy flavor, due to the alkaloid capsaicin. Not suitable for use if peptic ulcer, gastritis, ulcerative colitis and hemorrhoids.
  • Pepper: Nuts in shell (black pepper) or without (white pepper) derived from a shrub native to India. Its spicy flavor, more intense black pepper is due to the alkaloid piperine, which stimulates the production of digestive juices to irritate and inflame the basis of the digestive mucosa.
  • Pepper: Red pepper, dried and ground. If it is hot, add to stews in a very small amount for their concentrated flavor.
  • Cloves has carminative properties and snacks, although high doses can irritate the digestive tract.
  • Ginger: The taste is sweet and intensely aromatic, used in casseroles and canned fruits. During processing and storage of ginger, gingerol (pungent principle), is transformed into another compound with intense spicy flavor.

Garlic, onion and other seasonings aliáceos

Digestibility are difficult, especially when used raw or sautéed in oil. You do not want to ingest that way those who have delicate stomach. Stews are softer, and hence can be used as onion or leek broth flavoring.

  • Garlic: Its pungent spice replaces stronger. It offers many properties: antiseptic, diuretic ¿
  • Onion: If used raw in salads, should be soaked in cold water for not too strong. You can also use chives, softer than the onion.
  • Leek: Sweeter and smoother than the onion.
  • Shallot: Milder than onions and garlic

Advantages of seasonings

  • Snacks are: stimulate the appetite, and that increasing the flavor and aroma of the dishes encourage eating more.
  • Increase digestive secretions: cause an increase in the volume of secretions that are normally released into the digestive tract (from the saliva to the intestinal juice) necessary for digestion.
  • Reduce flatulence: Many herbs contain essences carminative action, help to reduce intestinal gas.
  • Can replace the salt: help reduce the amount of salt added to food, which is very positive for hypertension and those with heart or kidney failure.
  • They favor the preservation of food: thyme, chile and spices like clove and cinnamon, have antifungal properties, inhibiting the growth of fungi.

Disadvantages of seasonings

  • Irritate the stomach lining: hot spices achieve greater production of juice, especially of gastric (stomach) as a result of irritation or inflammation caused in the mucosa of the stomach.
  • Allergies are many cases of facial allergy (itchy nose, sneezing, cough), gastrointestinal (abdominal pain, anal itching) or skin caused by skin contact, inhalation of dust that give off or ingestion of various spices.
  • Habituation: the sense of taste is accustomed to the spices, so that food in its natural state are tasteless and increase the amount required to get the same feeling.
  • They hide the deterioration of food: before there were modern methods of preservation (refrigeration, freezing, additives ...), spices were used to mask the poor state of contaminated food or decaying, especially meat and fish.
  • Increase the need to eat liquid food, which dilutes the gastric juices and slows digestion of food.

Prepared from spices

They are very tasty, but regular use can cause dyspepsia (indigestion) and gastritis, especially in people with sensitive stomachs.

  • Curry: spicy sauce containing pepper, ginger, cloves, nutmeg, turmeric and up to 14 ingredients. The leading commercial curry salt, so that should not be used in diets low in sodium.
  • Prepared mustard is made ​​with crushed mustard seeds, vinegar, salt and turmeric (a yellow dye extracted from a plant of the same name) or saffron, giving it the color yellow. Mustard seeds are obtained from strong black mustard its pungent flavor and release when wet. The leading commercial mustard salt, so that should not be used in low-sodium diets.
  • · Ketchup: tomato mixture, vinegar, sugar and spices.
  • Tabasco sauce: mix of chiles, vinegar and spices. Very spicy.
  • Worcestershire sauce: with sugar cane molasses and hot spices. Is used to flavor hamburgers and other meats.

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Foods with Potassium

December 10th, 2009

This paper has been published by the Journal Consomer Eroski, Eroski Foundation, which was performed the next copy.

The importance of potassium

Balanced consumption of vegetables provides the necessary amount of potassium to cover the daily requirement

Potassium is a mineral with interesting physiological functions. Involved in transmitting nerve impulses and, along with sodium, regulates the water level inside and outside the cells. The potassium content is related to muscle mass and muscle glycogen storage (energy reserve of glucose). The correct zinc intake through the diet is essential, especially while the muscle is formed. Vegetables, fruits, vegetables, whole grains, potatoes, dried fruits and nuts are the main food sources.

In perspective

potasio1
 - Image: Emi Yañez -

The daily requirement of potassium for adults and children over 10 years is 2,000 milligrams. For children aged 1 to 9 years, needs range from 1,000 to 1,600 milligrams. The plants that provide food to the diet this mining l. Vegetables, fruits, vegetables and whole grains, potatoes, dried fruits and nuts contain a greater or lesser extent, outstanding amounts of potassium. Within each food group are highlighted as chard (378 mg/100 g), thistle (400 mg), spinach (529 mg) and pumpkin (450 mg), among the vegetables. Soybeans (1,730 mg), white beans (1,718 mg) and chickpeas (1,000 mg) are more vegetables rich in potassium, also abundant in potatoes (525 mg).

Include fruit banana (385 mg), red grapes (320 mg) and cantaloupe melon (297 mg). Among the highlight dried fruits dried apricots (1,520 mg), dried peaches (1,000 mg) and prunes (950 mg). The nuts are on average about 600 mg/100 g, amongst them the pistachio (1,050 mg), fried or toasted almonds (800 mg) and gears (780 mg).

To meet the potassium requirements of an adult is sufficient to follow the consumption of healthy diet of fruits and vegetables, five a day: three fresh fruits and two servings of vegetables. One could be a salad.

Consequences of their lack

Potassium deficiency caused by inadequate intake is rare in healthy people, because this mineral is common in a wide variety of foods. Potassium deficiency in the body can be caused by following strict diets and without control, persistent vomiting and diarrhea and downs associated with excessive weight taking diuretics. While these drugs eliminate liquids, also force potassium loss through the urine in amounts greater than normal. If they are not matched by adequate intake, you run the risk of symptoms such as muscle weakness, tachycardia, hypotension, thirst and lack of appetite.

POTENTIAL TOXICITY

Most of the excretion of potassium, as well as control of the quantities of this mineral in the body, are actions performed by the kidneys. If renal function is impaired, it is necessary to analyze the levels of potassium to detect a possible accumulation of this mineral. Too much potassium in the body causes numbness in the arms and legs, arrhythmias, cardiac dilatation and, in extreme cases, heart failure.

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Less calories - Part II

December 3rd, 2009

This paper has been published by the Journal Consomer Eroski, Eroski Foundation, which was performed the next copy.

Objective: less calories and better digestion

Replace the pan from the oven, use the microwave for cooking and salads simpler saves a lot of calories in each meal

Main courses: quality, not so much

menoscalorias1
- Picture: Glen MacLarty -

Foods rich in protein as meat, fish and eggs are the cornerstone of the main dishes in our cuisine. No need to give them up or to taste, enough to prepare meals at slightly smaller amounts and use methods that require less fat. The main measure when eating meat is to reduce the amount of fat and meat, should consume, remove visible fat. The meat that have been withdrawn fatty parts provides half the calories that you eat as is.

A solution to eat meat with less fat is to opt for leaner chicken, turkey and rabbit. A skinless chicken breast contains as much protein as a steak and only one tenth of the fat, which means that provides less than half the calories. An option to not stop eating dishes containing minced meat is to reduce the amount of meat in the burgers and meatballs, and add to the recipe, when preparing the dough, grated carrot, onion, spinach or mushrooms. This reduces the consumption of 40 grams of red meat per person, about 4.5 grams of fat equals about 90 calories per serving.

The seafood dishes can be lightened to anything cooked steamed, boiled or grilled, techniques which enhance the flavor and just add fat to food that-except for the blue-fish are not rich in this nutrient. Whenever you use canned fish should choose "natural" as the packed in oil provides double the calories: If not, hide away the contents before consumption. Recall that a white fish or seafood provides an average of one hundred calories less than any flesh, while a serving of baked monkfish is 130 calories, a serving of pork chop grilled intake is 265 calories.

Dressings and sauces, more important than you think

Spices, herbs and other seasonings and flavorings flavoring function as reducing the need to season the dishes and sauces to accompany them with fat. A healthy meal can ruin your dietary benefits if accompanied by a sauce or dressing very caloric and fatty or salty ingredients. Two tablespoons of oil provide 200 kilocalories, so changing the dressings provided by a yogurt sauce with a little mustard, a squeeze of lemon and tarragon dish can reduce 150 calories. The mimosa sauce with lemon juice, garlic, parsley and chopped egg, also very light, is suitable for potato salads, rice or pasta.

Other habits to be avoided is the use of cream as a thickener in sauces, purees and creamed vegetables: you can substitute a light cream sauce made with skimmed milk to which you can add some blue cheese to enhance flavor. The ubiquitous mayonnaise can lighten mixing one part mayonnaise with yogurt another. And if we add vegetable salad pasta, avocado, cheese, olives, fried bacon, corn, raisins, ham or other energetic ingredients, let us be considered: either convert the single-dish salad and passed directly to dessert or lighten drastically. Not all salads are equal, we must evaluate the contribution of calories from fat and illustrated these new-style salads.

Food, drink and dessert: remain vigilant

The best drink for a low calorie diet is water. However, fruit juices can be used diluted with ice or vegetables are commercially available or if, in the case of drink wine, do so with a little sugar-free soft. If you drink beer or wine, let's enjoy every sip and every effort we reduce the amount taken. Not that hard, it is drink consciously, savoring every sip and unconsciously, as if we were nothing in it. Soft drinks should be avoided in the food but, if any, provided in its best light, no sugar.

Bread is another food to watch. Although it is necessary in our diet, use it to complement the dishes is enough: people who eat too much bread. If we substitute white bread with whole wheat will not reduce the calories but eat more fiber, which can help (in addition to combat constipation) to make us feel more satisfied and thus eat less. Fruits are the best choice for dessert: fresh, roasted, in sorbet with yogurt, compote. Also, using the fruit to add sweetness to the dessert is a very healthy diet eliminate some of the more calorie gourmet temptations, such as mousses, ice creams and cakes.

10 KEYS TO LIGHTENING THE DISHES

  • Dressings on salads. To reduce the amount of oil that are prepared salads and roasted vegetables, a dressing can be used with a lighter and flavor. Let's weigh in a sauce made with yogurt smoothie with chopped mint and salt, or replacement of the blocks of cheese curd.
  • More volume and less energy on the plates. The heat load of rice dishes, pasta and vegetables is greatly reduced when mixed with vegetables or fruit instead of fatty foods like bacon, sausage, bacon, ground beef or sausage.
  • Purees without butter. Instead of milk and butter to the puree, you can use vegetable broth or chicken. Purees, creams and soups made with milk provide between 25% and 50% more calories than cooked with broth.
  • Best fat foods. Rabbit and chicken provide three times less fat and half the calories of pork ribs or shoulder of lamb. Withdraw prior to cooking, the fat parts of beef and pork.
  • Marinate meat and fish. Herbs (thyme, rosemary, basil, oregano or dill) and spices are useful to enhance the flavor of food without frying.
  • And microwave cooking en papillote. They are healthy techniques (just need oil or grease: they provide fewer calories) and very suitable for cooking fish, certain meats, vegetables fleshy, potato and other tubers such as cassava and sweet potatoes.
  • Sauces without cream. You can substitute cream sauces for a light bechamel made with skim milk, which can add a touch of blue cheese to enhance flavor.
  • Sweet spices. Cinnamon, vanilla, cloves and cardamom are marked with spice flavor make up for the absence of sugar. Can be used to make rice pudding, custard or flan, coffee and tea.
  • French fries with less fat. Are available potato crisp appearance and texture similar to but lighter chips. Cut into thin slices, spread on baking sheet and spray a little oil on top. Bake the grill until browned and crisp. These potatoes can also cook an omelette if they skip a little oil in the skillet before mixing with the egg.
  • Vegetable pates. Are obtained by mixing light cream cheese or tofu and mash obtained pasta cooked or roasted garlic. If the mixture is added to egg white serves as an emulsifier and gives the appearance of a mousse.

Source: www.consumer.es


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Less calories - I part

December 1st, 2009

This paper has been published by the Journal Consomer Eroski, Eroski Foundation, which was performed the next copy.

Objective: less calories and better digestion

Replace the pan from the oven, use the microwave for cooking and salads simpler saves a lot of calories in each meal

End holidays, are the dark and memories. But many of us are also a few extra pounds gained on the basis of unconcern, leisure and happiness, and a whiny stomach that demands attention: the last few weeks we have done work not only more than usual, but is desirable. So you have to follow a series of measures, simple, realistic and feasible, to meet without delay to these two fronts. That is, lose those extra kilos on vacation we idly incorporated into our body and make the stomach and digestion back to where they used to. It is best to feed, in a more healthy. But eating a little less, or at least, in a more orderly and conscious. But how? Learning to make dishes with fewer calories, without giving up the taste of food or the variety in the menus.

Healthy Eating

menoscalorias
- Picture: JaulaDeArdilla -

Eating healthy is not to eat in a monotone or unattractive, or, still less equivalent to confine light to eat. Is to adapt traditional recipes and cooking procedures or habitual, from stews, salads, mashed potatoes, and meat, to fish and desserts, to make them more digestible and less caloric. It is not easy: it requires some effort and dedication, and even, in some cases requires changing some eating habits. But it can be done, the food will remain tasty and appetizing and the reward is worth it: lose some weight and digestion will be less cumbersome.

The three factors that will be articulated to move into our daily lives this new strategy are the type of food, cooking technique chosen and the condiments that are served as side dish or garnish. They, the three leaders of the recipes to lose their initial character and become healthy dishes with disproportionate amounts of calories, fat, saturated fat, salt or sugar. The measures presented below allow in many cases eliminate a hundred or more calories per serving, which is said it all.

Farewell to the chips, baked greetings

The furnace allows a finish similar to the pan without the calories provided by food frying

Healthy cooking through the care in selecting food and take advantage of seasonal vegetables, fruits and fish of the season, and not just because they are generally the cheapest, but because they are more flavorful. But it also requires some skill gastronomy: the desire to develop recipes lighter and less energy should not lead to abuse of the plate and boiled. There are many practices that require little cooking fat or sauces with which to develop strong and light meals, delicious and exquisite in their presentation. The oven, without going any further, get a finish similar to the pan but avoid frying calories in food.

The traditional technique of breading on meat or fish floured, so ingrained in our kitchen, substantially increases the energy contribution of the plate. With the oven to get a prescription less caloric and equally crisp, if the meat or fish are covered with bread crumbs or paint with beaten egg. This trick is also used to prevent browning cheese, too much fat and calories. An original dish to take advantage baked pumpkin, onion, tomato and mushrooms oven roasted and dressed with a sauce of cheese, half a teaspoon of olive oil and mustard provides 255 calories per serving, one hundred less than if these foods will be skipped in the pan.

Microwave and papillote, flavor with little added fat

Both are healthy cooking techniques, and appropriate for cooking meat cut into strips or small pieces of fish, fleshy vegetables like zucchini, eggplant, squash, mushrooms or mushrooms, in addition, can also be done in the microwave and en papillote ( wrap food in foil and bake), potatoes or other tubers such as cassava or sweet potatoes. Although the most used function of the microwave is to heat or defrost food and cooked dishes, the waves emitted by the appliance act on water molecules in the food instantly generate heat that spreads by conduction and finishes cooking. The nutritional value of food cooked in microwave is intact and able to avoid (or reduce) fat than other techniques require.

Like the microwave, the wrapper requires little preparation and little cooking time. This mode requires that the food is wrapped in parchment paper, aluminum or brown and cooked in the oven at medium temperature. The food is cooked with steam off and with its own juices, retaining all its flavor, aroma and nutrients without adding fat only. It is a type of cooking very suitable for those on low calorie diets, low in calories. The foods most appropriate to take papillote is pronounced flavored vegetables such as broccoli or cauliflower, and fish such as salmon, filet of sole, hake clean bones and skin, trout and even seafood such as mussels, and white meats, such as chicken and turkey.

SALADS: ALWAYS HEALTHY BUT WITH SHADES

The salad is a dish essential in any diet and also in any weight loss plan. They are almost always healthy, they are more virtues than their defects, although care must be taken certain components that make them undesirable in certain circumstances. The first is to prevent them from becoming too fat standard salads and calories, because the dish loses its reason to be, unless it becomes a single dish. Olives, raisins, egg, cheese, bacon, ham, mayonnaise, avocado and other ingredients high in calories, and must be taken into account. On the other hand, too frequent consumption of salads may decompensate by excess intake of dietary fiber.

The positive effect of the fiber for its role as regulator of intestinal transit and to help eliminate toxins and impurities, can become a problem if abused its intake. The uncomfortable gas and bloating, sometimes accompanied by pain, show that the metabolism is unable to process much fiber intake. You can offset the high fiber intake when combined salads with less fiber foods such as potatoes, pasta, rice or couscous. The plate is full and still find it filling. Customers often feel bloated stomach after eating can try to do without lettuce and other leafy vegetables in the salad, especially at dinner. Its high content of insoluble fiber is what causes bloating.

Check to see if it affects you, and if so, remove the lettuce for two weeks: you will notice a flatter stomach. Use other vegetables for salads: carrot, sprouts, corn, beets, radishes. Green leafy vegetables such as broccoli, cabbage, lettuce and spinach, add phylloquinone, the main source of vitamin K, which are directly involved in the clotting of blood, but who take drugs to regulate blood clotting, known as the Sintron should control the consumption of these leafy greens.

Source: www.consumer.es

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The consumption of eggs

November 30th, 2009

This paper has been published by the Journal Consomer Eroski, Eroski Foundation, of which was performed the next copy.

Tips for safe consumption of eggs

Knowing the production process and what the label helps to better selection and manipulation of this food

The egg is a healthy food and a high nutritional value. There are physical barriers such as the shell, and chemical. Some of its components protect it from bacterial contamination. The yolk, rich in nutrients, is an ideal medium for the growth of pathogens. The clear, however, has natural mechanisms of protection against them. Knowing the structure of the egg ensures safe use and the ability to have full traceability information to locate potential hazards.

huevo-rotoxl
 - Picture: Loreine Barbosa -

The shell is a natural defense to protect the eggs. Gives them an important barrier against contamination. It is the clearest indicator that the food is in optimal conditions of use. For this reason, it is rejected eggs are broken shell, with some cracking or dirty. In the latter case, the dirt is synonymous with increased microbial activity, ie, microorganisms penetrate before and in greater quantity in the interior. This aspect explains that sometimes become involved in food poisoning. According to the National Epidemiology Center, from 1998 to 2001, the total reported food poisoning in Spain (3818), 38.5% were associated with consumption of eggs and dairy products.

The main factor contributing to these outbreaks is inadequate storage temperature, especially during the hottest months of the year. Most are recorded in the homes, with a higher infection rate than the field of catering, restaurants, caterers and schools, says the National Epidemiological Surveillance Network. Knowing what the process of production or indicates what information the label to locate critical points and select the most correct way of handling. In the analysis conducted by Consumer Eroski on eggs of various types (conventional, free-range, omega 3 and hens on the floor) highlights some of the major shortcomings of these foods, as well as the specific characteristics of each.

Size and category

It is recommended to keep eggs refrigerated after purchase, both in catering and at home

The process of egg production starts at the farm, the farm of hens. These eggs are shipped to packing centers, which are selected and classified by size: S, small, less than 53 grams, M-medium, 53 to 63 g, L, large, from 63 to 73 g, XL, of 73 g or more, and category (A and B), which indicates the quality (A, top quality, fresh, B, second, which is not considered cool).

From packing centers, the eggs are distributed to shops, catering establishments or food industry. All these centers meet strict hygiene regulations on handling that the system of Hazard Analysis and Critical Control Points (HACCP) in addition to the specific rules that affect the marketing of eggs.

Traceability

Follow the trail of eggs from farm to consumption, through all stages of production, processing and distribution helps identify potential weak points that violate consumer safety. Of the traceability order to improve the effectiveness of the control system of food safety along the food chain. Thus, if a problem occurs, you have the information necessary for their location within the food chain to identify the causes, and corrective actions, if necessary, remove the item from the market. If the egg is added, before leaving for your destination, information about the farm and the original producer, and other information of interest start date.

The digits printed on eggs provide useful information to consumers and health authorities. The first digit provides information on the farming of chicken: (0) organic, (1) jacket, (2) breeding on the ground and (3) production in cages. The next two digits are the letters identifying the country of the European Union which have occurred. The code for Spain is "IS". The rest indicate the identification number of the producer. Also see the code of the province, with two figures, and the code of the municipality where the establishment is located, which are the next three digits. Other identify operating within the municipality.

Packaging

Only considered fit for human consumption grade A fresh eggs with shell intact clean, clear transparent, limpid, of gelatinous consistency and free of extraneous materials and odor, as established by Community legislation. Eggs should not be washed after sorting or subjected to any preserving process. Must be kept refrigerated at a temperature not exceeding 5 ° C.

Products that do not fulfill the requirements for category A, are used in the egg products industry, once processed, are intended for the food industry. Are classified as category B or second quality. Once selected and classified, packaged in packagings resistant to bumps, dry, clean and in good condition. These are made ​​of a material capable of protection against odors, and possible impairment of their quality.

BRAND LABEL

In a conspicuous place containers of fresh eggs, as well as those sold in bulk, are accompanied by a label with the following information:

  • Name or business name and address of the company that has packed the eggs or had them packed.
  • Number of authorized packing center.
  • Category and egg weight.
  • Number of eggs packed.
  • Date of minimum durability.
  • An indication that should be refrigerated after purchase.
  • Country of origin, eggs imported from third countries.
  • Indication of the farming of chickens.
  • On a voluntary basis, you can add the date of laying, feeding the chicken or source.

Author: By NATALIE Gimferrer MORATO

www.consumer.es

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