Water 61,6 %

Protein 17,0 %

Fat 13,8 %

Minerals 6,1 %

Carbohydrates 1,5 %

Water

In a person of 65 kg, water represents approximately 43 liters.

An approximately 61% of the total weight. The woman has a moisture content between 50-55% of its total weight.

Sources of saturated fat:

Butter, cheese, meat, meat products (sausages, hamburgers), whole milk and yogurt, cakes and masses, lard, tallow cow, margarine and fats for pastry, coconut oil and palm oil.

Sources of mono unsaturated fat:

Olives, rapeseed, nuts (pistachios, almonds, hazelnuts, macadam nuts, cashews, walnuts Pecans), peanuts, avocados and oils.

Sources of polyunsaturated fats:

Omega-3 polyunsaturated fats

Salmon, mackerel, herring, trout (especially rich in omega-3 fatty acids long chain, EPA or eicosapentaenoic acid and docosahexaenoic acid or DHA). Walnuts, rapeseed, soybean, flax seeds and their oils (especially rich in alpha-linolenic acid).

Polyunsaturated omega-6 fats:

Sunflower seeds, wheat germ, sesame, nuts, soybeans, corn and oil. Some margarines (check the labels).

Value recommended daily

Total Fat 55 grams; 22g saturated fats.

In saturated fatty acids (mg/100g).

Mono-unsaturated fatty acids in (mg/100g).

Poly-unsaturated fatty acids in (mg/100g).

Comparison of fatty acids Mono and poly-unsaturated.

Mineral

Minerals are substances essential for men; are supposed to correspond to those of 4% to 5% of total body weight of a person, that is, 2.8 kg for a man weighing 70 kg.

Minerals are inorganic components of food, namely those found in nature without being part of living beings. No food has all minerals in such quantities that will allow the ingestion of a few meet the needs of the individual.

Calcium

The body of an average adult contains about 1250 grams of calcium.

The daily dose of calcium that we varies between 200 and 2500 mg.

The recommended daily dose for an adult male who weighs 70 kg. is 800 mg (daily Recommended Dietary contributions by the Food and Nutrition Board Research Council).

• Adults, 400 to 500 mg;
• Children, 400 to 700 mg;
• Pregnant women and nursing mothers, 800 to 1 000 mg.

Food sources

All calcium in the body, except inherited from the mother, comes from food and water being consumed. The cow's milk is a rich source of calcium, richer than human milk. While a liter of human milk contains 300 mg of calcium, one liter of cow's milk contains 1200 mg.

Formation of strong bones and teeth. Involved in the nerve transmission and muscle contraction. It is found in sesame, milk and its derivatives, chickpeas, eggs, fish, seafood and vegetables.

Iron

The amount of iron in the human body form of iron is 3/4-4 g. The recommended daily dose is 10 mg / day for adult men, 15 mg / day for adult women and 10 mg / day for children from 1 to 11 years (Food and Nutrition Board, National Research Council, 1989). Iron is an element that neither is exhausted or destroyed in a normally functioning body.

Under normal circumstances, only loses the body, plus or minus 1 mg of iron per day, for excretion in the intestines, urine, sweat or through the loss of hair cells or epithelial surface.

Food sources

The sources of rich foods include meat (especially liver), fish, eggs, vegetables (including a variety of beans, peas and other legumes) and green leafy vegetables.

It is found in cocoa, spirulina, Aloe Vera, chocolate, oysters, red algae, dry beans, dates, peas, sesame, spinach.

Milk, contrary to the notion that it is the "perfect food" is a poor source of iron. Healthy people usually absorb only 5 to 10% of iron from their food, while people with iron deficiency can absorb twice that amount.

Prevention of anemia. Constituent of hemoglobin, carries oxygen throughout the body.

Iodine

Iodine is an essential component of thyroid hormone, thyroxine, which regulates metabolic reactions, involved in oxidation. The body of an adult contains an average of about 20 to 50 mg of iodine, and mostly found in the thyroid gland. The thyroid gland of an adult who consumes an adequate level of iodine, captures about 60 μg of iodine per day to produce normal amounts of thyroid hormone.

Food sources

The sea fish, algae and most of the vegetables grown near the sea are useful source of iodine. Drinking water supplies of iodine but something very rarely sufficient to meet human needs. Iodized salt is an important source of dietary iodine.

Fluorine

Fluorine is a mineral that is found mostly in the skeleton and teeth.

Food sources

The main source of fluorine for most human beings is the water they drink. The tea has a high content of fluorine. Few other foods contain large amounts of fluorine.

ZINC

Zinc is an essential element in human nutrition and its importance to health has received much attention recently.

The body of an healthy human adult contains 2 to 3 grams of zinc.

The daily dose recommended for adult male is 15 mg / day and 12

mg / day for an adult woman, for children from 1 to 11 years is 10 mg / day.

Natural sources

Zinc is found in most foods of plant and animal origin, but the richest sources tend to be rich in protein, foods such as meat, eggs and sea food, most of zinc comes from cereal grains and legumes. It is found in garlic, pumpkin seeds, lamb, liver, peas, milk, egg yolks, nuts, blue fish, parsley.

Insulin component. Heart Protection and Skin. Taste, Vision and Hearing. Activity of enzymes. Nails.

Magnesium

Participates as a regulator of the metabolism of carbohydrates, proteins, nucleic acids.

A lack of Mg produces greater cardiovascular risk and osteoporosis.

The recommended dose is 350 mg for men, 280 mg for women and 120-1 70 mg for children up to 11 years. Magnesium can be found at: nuts, sesame seeds, almonds, peanuts, pistachios, cocoa, yeast, whole grains, green vegetables, cabbage, bran, Aloe Vera, algae, brewer's yeast, soy, spinach, rice, parsley, sunflower seeds , legumes. Anti stress. Set Calcium. Enzyme systems, energy production. Cardiac and nervous rhythm.

Manganese

Manganese is an important activator of many systems of enzymes, and part of them. Play a major role in protein synthesis and metabolism of fatty acids is necessary for the normal development of the skeleton and activity of the pituitary gland. The recommended dose is 2-4 mg.

Selenium

Selenium acts synergistically with vitamin E.

Selenium neutralizes free radicals before they can damage body tissues. Anticancer. Constituent of glutathione peroxidase. Protects the vitamin E. It is found in butter, smoked fish, wheat germ, garlic, cider vinegar, bread, seafood, milk, brown rice.

The recommended dose is 100-400 μg.

Sodium

The sodium occupies sixth place for its abundance among all elements of the earth's crust, which contains the 2.83% sodium in their combined forms. The sodium is, after chlorine, the second most abundant element in solution in seawater. Sodium is a component of many foods, such as common salt. It is necessary for humans to maintain the balance of fluid physical systems.

The sodium is present in the human body in quantities in around 100g.

Generally, humans need about 300 mg of sodium chloride per day to ensure an adequate level of sodium. The consumption of cooking salt in adults is 9 g per day on average, this translates into about 4 grams of sodium. 

Potassium

The power potassium activity helping kidney in removing toxins. Essential to store carbohydrates and their subsequent conversion into energy.

It helps to maintain an adequate heart rate and normal blood pressure. It is a mineral essential for the transmission of nerve impulses. Serves as regulator in the water balance of the body and participates in the contraction of heart muscle.

Natural sources

The fresh fruit and vegetables, legumes, nuts and potatoes. Green leafy vegetables (broccoli, spinach, spinach beet, watercress, parsley), banana, orange, cherimoya, whole grain cereals, sunflower seeds, nuts, integral flour, meat, milk, among others.

The normal feeding provides potassium in sufficient quantity widely: from 2 to 4 g / day. As a general rule, all low-sodium foods are rich in potassium. The daily requirement of potassium is close to 3.5 g /

day.

Phosphorus

This macromineral is present in all cells and body fluids, and their presence in the body is around 650 mg. Participates in cell division and therefore growth, hence their presence is essential.

Phosphorus is involved in the formation and maintenance of bones, development of the teeth, normal secretion of breast milk, the formation of muscle tissue and cell metabolism. Foods that have a higher amount of phosphorus are: - Milk and all its derivatives (yogurt, cheese, fresh cheeses, milk candy). - Meats in general (beef, chicken, fish, pork). - Breads and whole grains. - Vegetables. The normal value of phosphorus in the blood varies between 2.7 - 4.5 mg / dl. The recommended daily requirements range from 800 to 1200 mg, especially in the minors to 24 years.

Sulfur

This is an important component of three amino acids involved in forming proteins as well as thiamine recognized as Vitamin B1.

Since sulfur is present in keratin, a protein substance of the skin, hair and nails, participates in the synthesis of collagen (an element that keeps cells together). Also involved in lipid metabolism and carbohydrates. Its natural sources are cheese, eggs, vegetables, meat, dried fruit, garlic and onions.

The recommended daily dose is not specified, thus a regulated diet is the only sure proper doses. While the incorporation of excessive sulfur content in food is not considered toxic, inorganic sulfur is dangerous if ingested across products not recommended by medical professionals.

Chlorine

Chlorine is one of four closely related chemical elements that have been called halogens. Speaker reactions in addition or substitution of both organic and inorganic materials.

Effects of chlorine on health

Chlorine gas is a highly reactive. It is an element that occurs in a natural way.

The water treatment plants and sewage uses chlorine to reduce levels of microorganisms that can spread disease among humans (disinfection).

People who use bleach in the laundry and chemicals containing chlorine are usually not exposed to chlorine itself. Chlorine enters the body through breathing of polluted air or ingested through contaminated food or water. Is not retained in the human body, because of its reactivity.

The effects of chlorine on human health depend on the amount of chlorine present, and time and frequency of exposure.

Silicon

Cartilage, skin, bones, nails, hair, collagen fibers, lungs. Antiinflammatory medications. Immunitary System. It is found in vegetables, sesame and royal jelly.

Requirements: 25-50 mg

Vitamins

Vitamins are heterogeneous compounds that can not be synthesized by the body, so that it can not obtain them rather than through direct ingestion.

Vitamins are essential nutrients, essential to life.

Vitamins are nutrients that do not provide energy, therefore do not produce calories, their inclusion in the daily diet is inevitable since their shortcomings produce serious disorders that are known as vitamin deficiency.

Nutritional Needs

With a balanced diet, rich and combined natural and fresh produce, will have all the necessary vitamins and will not need any additional input in the form of supplements or herbal pharmacy. It is therefore necessary a combination of the various food groups (grains, meat, fish, eggs, dairy products, fruits, vegetables and vegetable fats and oils) to get the vitamins that meets the needs of the organism.

Vitamin A (Retinol)

Retinol is the main form of vitamin A in human diets.

Vitamin A is found only in animal products; major sources are butter, eggs, milk and meat (especially liver) and some fish. Maintaining healthy skin, eyes, bones, teeth and hair. It is found in tomatoes, viscera, soya lecithin, cooked spinach, parsley, pollen, carrot, papaya, cabbage, leafy vegetables, egg yolk, legumes.

Needs in humans

FAO and the World Health Organization (WHO) recommends consumption of 750 grams of retinol μg per day for adults; nursing mothers need 50% more, and children and babies smaller quantities.

Thiamine (vitamin B1)

Thiamine is one of the most unstable vitamins.

Thiamine is a very important role in carbohydrate metabolism in humans.

Food sources

Thiamine is distributed broadly in foods of plant and animal origin.

The richest sources are cereal grains and seeds.

The green vegetables, fish, meat, fruit and milk, all contain useful quantities. It is found in Aloe Vera, royal jelly, garlic, brewer's yeast, carrots, whole egg yolk, peanuts, cereal. It is also synthesized in the intestinal flora. Obtaining energy from food. Appetite. Nervous system.

Needs in humans

In moderately active subjects, a daily consumption of 1 mg of thiamine to 0.8 mg for men and women, what is needed.

Pregnant women and nursing may need more.

Riboflavin (vitamin B2)

The riboflavin acts as a coenzyme involved in tissue oxidation.

Breathing cell. Antitumoral. Liver Detox. Development embryo, skin, nails, hair.

Food sources

The richest sources of riboflavin include milk and its low fat products. The green vegetables, meat (especially the liver), fish and eggs contain useful quantities. It is found in the viscera, brewer's yeast, Aloe Vera, royal jelly, almonds, wheat germ, mushrooms, cereals, egg yolk, capsicum , soybean meal, herring, parsley, carrots.

Needs

Around 1.5 mg of riboflavin per day is enough for an average adult, but may be desirable to a greater amount (10-100 mg) during pregnancy and lactation.

Niacin (nicotinic acid, nicotinamide, vitamin B-3)

The niacin is widely distributed in foods of animal and vegetable.

Particularly good sources are meat (especially the liver), peanuts, cereal bran and germ. It lies in the brewer's yeast, legumes, algae, propolis, bran, roasted peanuts, cereal. To obtain energy from food. Nervous system, skin and mental function.

Needs

The amount is adequate for anyone 20 μg per day.

Vitamin B12 (cyanocobalamin)

It is necessary for the production of red blood cells healthy.

Vitamin B12 is found in liver, red meat, Aloe Vera, algae, pollen, milk and its derivatives, eggs. It is a water soluble vitamin, so their retention period is shorter in the body.

Necessary for the nervous system. Heard. Summaries of genetic material (DNA). Tiredness, paleness.

Needs The needs in human bodies are very small, perhaps around 3 μg (6 μg) for adults. Diets containing lower amounts do not appear to cause disease.

Vitamin B9 or folic acid-folate

Folic acid is involved in the metabolism of amino acids. Folic acid in food is easily destroyed by cooking.

Food sources The richest sources of folate are dark green leaves, liver and kidney. Other meats and vegetables contain smaller amounts.

Needs

The recommended daily intake for adults is 400 μg.

Vitamin C (ascorbic acid)

The ascorbic acid is an antioxidant and a powerful reducing agent, can therefore reduce the adverse effect of free radicals and is also important to improve the absorption of iron. Organic transport of oxygen and hydrogen. As an antioxidant, prevents carcinogens. Maintenance of bones, teeth, collagen and capillaries. Vision.

Digestive tract. Absorption of iron, amino acids and folic acid.

Formation of blood.

Food sources

The main sources of vitamin C in most diets are fruits, vegetables and various kinds of leaves.

The plantain and bananas are the only staple food that contains portions of adequate vitamin C. The dark green leaves, such as amaranth and spinach contain much more vitamin C than the pale leaves as cabbage and lettuce. Can be found in the kiwi, red pepper, guava, garlic, Aloe Vera, papaya, citrus, fruits and vegetables intense colors, ginseng, carrots, fresh vegetables.

Needs

Figures of 25 μg for adults, 30 μg for adolescents, 35 μg in pregnancy and 45 μg during lactation seem reasonable quantities.

Bio Shape Helps to reduce the conversion of carbohydrates into body fat.

Vitamin D (Calciferol)

In humans, when skin is exposed to ultraviolet radiation from sunlight, activates a compound sterol to form vitamin D, which is then available to the body and that is exactly the same function as vitamin D consumed in the food.

Vitamin D is only absorbed in the intestine in the presence of bile. The role of vitamin D in the body is to allow adequate absorption of calcium and phosphorus for strong bones and teeth.

Food sources

Vitamin D is found naturally only in the fat of certain animal products. The eggs, cheese, milk and butter are good sources in normal diets.

The meat and fish contribute in small amounts. The fish liver oils are very rich. It is found in egg yolk, legumes, algae. The cereals, fruits and vegetables have no vitamin D.

Needs

Unable to define the dietary needs in human beings, because vitamin D is produced when consuming foods that contain and by the action of sunlight on the skin. It is not necessary that adults receive vitamin D in their diet, because they are exposed in an appropriate way to sunlight.

Bio Shape Supports balanced blood sugar levels.

Vitamin E (Tocopherol) 10-300 μg

It protects cell membranes, lipoproteins, fat and Vitamin A, antioxidation.

It protects red blood cells, heart and circulatory. Problems of menstruation. Enzyme activity and genetics It is found in nuts, peanuts, natural oils, seaweed, olives, wheat germ, spinach, sesame, soy lecithin, egg yolk, vegetables, brown rice.

Bio Shape Reduces appetite and cravings.

Vitamin M (biotin) 10-200 μg

You get energy from food. Production of glucose from carbohydrates and lipids. Metabolism of amino acids. Hair production and growth. It is found in nuts, milk, liver, brewer's yeast. It also produces the intestinal flora. Deficit unlikely.

Vitamin K (menadione) 10 μg

Needed for blood clotting. Supplement of vitamin D for bone.

Inhibition of developing cancer, still in study. It is found in green leaf vegetables, cod liver. It is synthesized in the intestinal flora.

Fruits

Fruits are a group of foods vital to our health and welfare, especially for his contribution fiber, vitamins and minerals and substances action antioxidant (vitamin C, vitamin E, beta-carotene, lycopene, lutein, flavonoids, anthocyanins, and so on. ). Along with vegetables, are almost an exclusive source of vitamin C. They are essential in weight loss diets that are healthy and look for our balance, beauty and health. Eating fruit is synonymous with health and feel good.

Water is the largest component in all cases. It is, in general, over 80% of the weight of the edible portion, ranging from 82% in grapes, 90% strawberries and up to 93% in the watermelon. The fiber in fresh fruit is at a ratio of 0.7% and 4.7%. The fruit with lower water content or whose edible portion containing seeds, are values higher dietary fiber. The fiber content is reduced to peeling the fruit. So in apples, is reduced by 11% and pears, about 34%. Fruit is synonymous with health by: Their high water contents.

Fiber contents.

They are almost exclusive source of vitamin C.

It contains antioxidants.

It is very important to consume the season fruit, which gives us a guarantee of being truly fresh: oranges and mandarins in winter, or melon, peach and watermelon in the summer.

Vegetables

Its main contribution are vitamins, minerals and fiber. They have little protein or fat but certain amount of carbohydrates. They are the main source of vitamin A and C. Vitamin A is linked to yellow or red, and vitamin C to green leaves. They are also a source of indisputable substances antioxidant action. For all these reasons are deemed critical to health and indispensable within the concept of balanced diet. Fruits and vegetables have a characteristic flavor and a different color depending on the variety and their chemical composition. They all have in common their high water intake, which is around 75-95% of the total weight.

Cooking the vegetables

The vegetables should be thoroughly washed and planed, depending on whether the leaves, roots or tubers. The latter should not be peeled or scraping, then the shell contains a large quantity of vitamins and other nutrients.

Salt should be added at the end of cooking, it helps to harden the water.

For the vegetables to retain their properties and their taste, must be introduced directly into boiling water, or better yet boiled steamed, or baked with its shell.

Leafy greens

They provide few calories and have great food value for its rich in vitamins (especially A, C, B complex, E and K), minerals (including calcium and iron) and fiber. Otherwise they leave alkaline waste in the body.

Yellow leaves vegetables

These vegetables are rich in carotene, a substance that promotes the formation of vitamin A. The carotene was isolated for the first time from the carrot, vegetable to which owes its name (in English carrot and French carotte).

Alcoholic beverages

The alcohol has calories but no nutrients. Take alcoholic drinks on an empty stomach can make your level of blood sugar too low. Alcoholic beverages may also increase the level of fat in the blood. An occasional or moderate consumption of beverages such as beer, wine or liquor does not pose a risk to health, when the amount is high and frequent consumption can seriously poisoning the body.

Alcoholism

The WHO (World Health Organization) defines alcoholism as the daily intake of more than 50 grams of alcohol for women (10 glasses of wine or three whiskies) and 70 grams for men (14 glasses of wine or four whiskies). These amounts are harmful to the liver and with the passage of time can cause an alcoholic liver disease, whose severity varies depending on the amount of alcohol consumed, the time that is ingested and individual susceptibility.

Alcohol

The caloric value of an alcoholic beverage is directly dependent on their level of alcohol. Alcohol contributes 7 Kcal. per gram, but this source of energy that is not usable for muscular work, because it is empty calories (bare of nutrients). In addition, alcohol consumes large amounts of vitamin B to is degradation and places the organism on the brink of a state of weakness, so that high consumption of alcoholic beverages unbalanced the nutrition.

The daily amount

The body tolerates no problem moderate consumption of alcohol.

For moderate consumption means the usual consumption of 10 to 30 grams of alcohol a day. Because women metabolize alcohol more slowly than men and that, on average, their body volume is smaller, the limit of moderate consumption among women is 20 grams per day.

An intake of 20-30 grams of alcohol corresponds to approximately 2 or 3 alcoholic beverages, is a 330 milliliters of beer, a glass of wine or 80-100 milliliters the usual amount in a glass of spirits (anise, cognac, etc. .).

Alcohol is not exactly a food and consume too much creates a problem for the food balance that interferes with the absorption metabolism and nutrition. What would be more desirable to drink with great restraint, considering a recommendation healthy not exceed 40 ml (30 g) of alcohol daily, in the case of men, reducing that amount to 27 ml for women.

The alcohol consumed in a moderate way, it seems that exerts a protective effect against cardiovascular disease.

Nuts

Since nuts are high-fat foods have always been associated with an increased body weight. However, research carried out recently, not only failed to corroborate this data, but they seem to prove otherwise. According to the researchers, studies conducted so far on large populations do not relate habitual consumption of nuts with obesity, but rather the opposite.

The nuts are rich in other healthy fats like monounsaturated fatty acids which play an important role in preventing cardiovascular disease, and are also an important dietary source of vegetable protein and various vitamin and mineral compounds (such as calcium, magnesium, zinc, vitamin E and B vitamins), and contains antioxidants and other phytochemical compounds necessary for maintaining good health.

The Spanish Society of Community Nutrition (SENC) recommends to the Spanish population consumption of a serving of nuts from 1 to 5 times per week.

The body needs up to 80 grams of fat daily. The nuts have a low unsaturated fatty acid content. Being a "good" fat can swallow a handful of nuts daily (in salads, pasta, yogurt, etc.. Or simply alone). Its content in calcium helps strengthen and develop bones.

Additives and contaminants in food

The addition of chemicals to food to facilitate their development and conservation, improve their organoleptic properties and control natural pollutants is regulated very strict by law.

Only food additives are permitted to safe levels specified action after overcoming demanding laboratory tests.

Interaction of nutrients and drugs

The important interactions between drugs and nutrients are the effects of diet on the bioavailability of drugs, pharmacokinetics altered in nutritional deficiencies, changes in appetite induced by drugs and malnutrition induced by drugs.

The individual components of food may enhance, delay or reduce the absorption of drugs. For example, tyramine, a component of cheese and a powerful vasoconstrictor, can lead to hypertensive crisis in some patients taking monoamine oxidase inhibitors and eating cheese.

The deficiency of nutrients such as calcium, magnesium or zinc, may make more difficult the metabolism of drugs. Many drugs affect the appetite, absorption and tissue metabolism. Certain drugs affect the mineral metabolism. Diuretics, especially corticosteroids, can cause depletion of potassium, which increases the risk of cardiac arrhythmias induced by digital. The routine use of laxative also may lead to depletion of potassium.

The cortisol, aldosterone desoxicorticosterona and cause an intense sodium and water retention, at least temporarily; retention is much lower with prednisone, prednisolone and analogues latest corticosteroids. The retention of sodium and water also occurs with oral contraceptives and estrogen with phenylbutazone. The sulfonylureas, phenylbutazone, cobalt and lithium may hinder the capture or release of iodine by the thyroid, oral contraceptives can reduce the zinc and copper increase in plasma, and prolonged use of corticosteroids can cause osteoporosis.

The metabolism of vitamins is affected by some drugs.

The metabolism of a nutrient may be affected by other nutrients. For example, certain dietary substances hinder or facilitate the absorption of not heme iron.

Examples pharmacology secondary effects on the nutritional status

Effect	Drug
Increased appetite	Alcohol, insulin, steroids, thyroid, hormone, some psychoactive drugs, antihistamines.
Decreased appetite	Agents volume (methyl cellulose, guargum),indom ethacin, morphine, cyclophosphamide, digital.
Malabsorción	Neomycin, kanamycin, indomethacin, clorotetracidina, methotrexate.
Hyperglycemia	Narcotic analgesics, phenothiazines, diuretics thiazides , probenecid, coumarin, epamin.
Hypoglycemia	Sulfonamides, aspirin, phenacetin, betablockers, monoamine oxidase, phenylbutazone, barbiturates.
Decreased plasma lipids	Aspirin and aminosalicylic acid , Lasparaginase, dorotetraciclina, colchicine, dextran, fenfluramina, glucagon, fenindiona, sulfinpyrazone, sulfinpyrazone, trifulperidol.
Increased plasma lipids	Oral contraceptives (type estrogen, progestin), adrenal corticosteroids, cloropromacina, ethanol, tiouracilo.
Reduction of protein metabolism	Tetracycline, chloramphenicol.

The new food guide recommends reducing fat intake to about 30% of calories and increase the intake of fruits, vegetables and cereals. Its purpose is to provide essential nutrients as part of a healthy diet. To this end, the Department of Health and Human Science USDA has developed guidelines that complement the overall nutritional pyramid-food guide.

The prognosis of obesity is bad; obesity, untreated, tends to make progress. Most treatments allow lose weight, but most people returned to their weight before treatment in 5 years. In recent years, objectives and methods of treatment of obesity have changed radically as a result of two developments. The first is evidence that a modest weight loss, perhaps 10% or even 5% of body weight, is sufficient to control, or at least improve, most of the complications of obesity. Therefore, there is no reason to pursue the traditional goal of reaching an ideal body weight, which is achieved only rarely and, if reached, it is so difficult to maintain. The "10% solution" has become the target of most treatment programs.

Objectives:

• Overweight Grade I = Diet & Physical exercise
• Overweight Grade II = Reduced weight: 5-10%
• Reducing obesity grade I = weight: 10%
• Grade II = Reducing obesity weight:> 10%
• Obese grade III and IV = Reduced weight: 20-30% 

In the normal body mechanisms that exist to protect the weight gain for the loss. The brain controls signals (anorectic) and satiety (orexygenas) hunger to have a perfect balance. The second breakthrough, stemming from poor maintenance of weight loss during treatment, is to change the goal of weight loss by maintaining the weight, achieving the best weight possible in the context of overall health. The symptoms and signs of obesity are the immediate consequences of a large mass of fat tissue. Obesity can lead to orthopedic disorders of the joints that bear the brunt and those that do not support it. The skin disorders are particularly frequent; increased sweat and skin secretions, trapped in the thick folds of skin, produces a culture medium prone to the proliferation of fungi and bacteria and

infections.

Aetiology

In a sense, the cause of obesity is simple: spend less energy that is ingested. But in another sense is ambiguous by affect the regulation of body weight, mainly in body fat. It is not yet fully understand how such regulation is achieved.

The weight is regulated with great precision. For example, a lifetime average person consumes at least 60 million kcal. A gain or loss of 50 kg, which represents 72,000 kcal, involves an error in the weight not exceeding 0001%. Its believed that the regulation of body weight not only occurs in people of normal weight, but also among many obese people in whom obesity is attributed to an elevation of the set point around which the weight is regulated. The determinants of obesity can be divided into genetic, and environmental regulators.

Genetic Determinants

Recent discoveries have helped explain how genes may determine obesity and influence in regulating body weight.

For example, the ob gene mutations have led to a massive obesity in mice. The ob gene cloning led to the identification of leptin, a protein encoded by this gene, leptin is produced by fat cells and acts in controlling body fat. The existence of leptin supports the idea that body weight is regulated, because the leptin serves as a signal between the adipose tissue and areas of the brain that control energy metabolism, which influences on body weight.

The extent of genetic influences on human obesity has been valued by studies in twins, adopted individuals and families. In the first studies on twins, it was estimated that the heritability of BMI was very high, around 80%, and this value is still frequently cited. The results in individuals adopted in families and studies, however, agree on a heritability about 33%, which is generally considered more reasonable than the studies in twins. The genetic influences may be more important in determining the regional distribution of fat in total body fat, especially visceral fat depot critic (see below).

Environmental determinants

The fact that genetic influences explain only 33% of the variation in body weight means that the environment exerts a huge influence. This influence is dramatically illustrated by the significant increase in the prevalence of obesity in the last decade.

The socioeconomic status has an important influence on obesity, particularly among women. The negative correlation between socioeconomic status and obesity reflects an underlying cause. The longitudinal studies have shown that educated with a lower socioeconomic status is a powerful risk factor for obesity. Socioeconomic factors have significant influences on both the intake of energy and on energy consumption.

A large food intake is associated with obesity. For many years it was believed that obesity was caused by metabolic disturbances dark and that food intake was normal. However, the method of water doubly marked, which employs stable isotopes of hydrogen and oxygen, shows that obese people have high energy consumption, which in turn requires a large intake of food. Moreover, this large intake of food usually includes a large intake of fat, which predisposes itself to obesity. The sedentary lifestyle, so prevalent in Western societies, is another important environmental influences promoter of obesity.

Physical

activity not only consume energy but also controls food intake.

Animal studies suggest that physical inactivity contributes to obesity by a paradoxical effect on food intake. Although it increases with the energy, food intake can not reduced in proportion when physical activity falls below a minimum level, in fact, the restriction of activity can increase food intake in some people.

Determinants regulators

Pregnancy is the main determinant of obesity in some women.

Although most weigh only a little over a year after childbirth, around 15%, weighing around 5 kg more with each pregnancy. An increase in adipose cells and the body fat during infancy and childhood, and for some severely obese people even during adulthood, predisposes to obesity. This increase can result in five times more fat cells in obese people than in people with normal weight. Putting on a diet only reduces the size of adipose cells, not the number of them. As a result, people with fatty tissue hyper cellular can be downloaded to a normal weight only by depletion of intensive lipid content of each cell.

The difficulty of this depletion and associated processes in the cell membrane can put a biological limit to their ability to lose weight and can explain their difficulties to descend to a normal weight. The drugs have only recently joined the list of determinants of obesity because of increased use of medication. There may be weight gain by steroid hormones and the four major classes of psychoactive drugs: antidepressants traditional (tricyclics, tetracyclines, monoamine oxidase inhibitors), benzodiazepines,

lithium and antipsychotic drugs.

Limiting the use of drug treatment to prevent weight gain can be an important therapeutic dilemma.

The endocrine factors have traditionally been regarded as important determinants of obesity. The hyperinsulinism by pancreatic tumors, hypercortisolism of Cushing's disease, ovarian dysfunction of polycystic ovary syndrome and hypothyroidism have been involved in some causes of obesity, but the determinants endocrine affect only a small number of obese people.

Today its believed that psychological factors, previously considered as important determinants of obesity, are limited mainly to food patterns diverted.

The disorder bulimia is characterized by the consumption of large quantities of food in a short time with a subjective feeling of loss of control over eating too much suffering and thereafter. Unlike patients with nervous bulimia, these patients do not carry out compensatory behaviors such as vomiting, which is why their excesses by eating contribute to excessive caloric intake.

Its believed that bulimia disorder exist in 10 to 20% of people involved in weight reduction programs.

The syndrome is nocturnal feeding morning anorexia and insomnia.

Presented by approximately 10% of people seeking treatment for obesity. The kind of training to be put into practice is the resistance.  The idea is being done aerobic activity for 40 minutes or more an intensity of a light. In this type of training the muscles use stored fat as fuel and, thus, reducing fat storage. The time is ideal to train tomorrow as it will be more beneficial if the stomach is empty due to the lack of reserves accelerates the burning of fat.

Another factor to consider is the variety in the diet. If you eat the same thing or their diet is extremely limited, the body does not receive the nutrients necessary for their maintenance and development. With regard to abdominal exercises to lower abdominal fat is a myth. The truth is that once you lose weight and abdominal fat removed, if you can do abdominal exercises and noted results. If you have in mind these tips and patience has surely you can remove that fat that affects not only its appearance but your health.

Overweight and obesity

In Spain, the rate of obesity among adults is 14.5% and in the case of citizens aged between 2 and 24 years, the percentage is 13.9%.

In Spain one of every two adults is overweight.

The pattern of distribution body is an issue of great importance to assess the obese patients and their possible co-morbidity. In this sense, there are two types of obesity.