10 Razões para tomar glutamina

10 Razões para tomar glutamina
Terça-feira, Março 29, 2011
O que é a glutamina?

A glutamina é o aminoácido mais abundante no tecido muscular e está envolvido em diversos processos metabólicos e na manutenção do sistema imunitário. Investigação científica mostra que os níveis deste aminoácido no organismo descem cerca de 50% após exercício intenso, expondo-o à presença ameaçadora dos radicais livres.

Aqui ficam 10 razões para começar a incluir a glutamina no seu plano de suplementação, se ainda não o faz:

1) Está envolvida em quase todos os processos bioquímicos, desde a síntese da proteína à desintoxicação. Por exemplo, a glutamina é a fonte de combustível principal do sistema imunitário e das milhões de células que constituem o trato intestinal, responsável por 40% do consumo das reservas de glutamina [*1].

2) A mais pequena enfermidade pode exigir ao organismo mais glutamina do que aquela que ele consegue absorver no seu estado. Uma gripe é suficiente para baixar os níveis de glutamina no corpo. As infecções [*2], um fraco sistema imunitário [*3], o mau desempenho desportivo [*4], o aumento de massa gorda e a perda de massa magra [*5] estão relacionados com baixos níveis de glutamina.

3) Durante o exercício físico, o corpo entra em stress metabólico e recorre às reservas de glutamina disponíveis. Sem a constante síntese de glutamina, as reservas deste aminoácido iriam desaparecer em 7 horas ou menos [*6]. Vários estudos mostram que, neste período, o corpo precisa de mais glutamina do que aquela que normalmente está disponível [*7], [*8].
4) O uso que o corpo faz da glutamina é proporcional à intensidade da actividade física. Quanto mais intenso for o treino, maior será a necessidade de glutamina [*9]. Um estudo registou indivíduos saudáveis a perderem massa magra e a aumentarem o stock de gordura depois de 4 semanas de treino intensivo, tudo por terem baixos níveis de glutamina [*10].

5) Reduz o stress pós-treino dos músculos [*11].

6) Manter elevados os níveis de glutamina é vital para os processos anabólicos. A síntese de proteína é proporcional aos níveis de glutamina nas células musculares. Quando eles diminuem também diminui a capacidade para recuperar do treino e para construir músculo [*12].

7) É a principal precursora do mais potente antioxidante do corpo humano – a glutationa [*13], responsável por garantir o bom funcionamento do fígado – e do ácido fólico [*14] – que combate a anemia e as doenças cardiovasculares.

8 ) Durante a doença, a suplementação com glutamina aumenta a quantidade de linfócitos-T no sangue, principais agentes defensores do organismo. Além disso, também potencia a função dos neutrófilos, classe de células sanguíneas que fazem parte do sistema imunitário, na destruição das bactérias [*15].

9) É o principal meio de transporte do nitrogénio e da amónia do músculo esquelético até aos órgãos viscerais e vice-versa. A glutamina desempenha estes três papéis na maioria dos órgãos: 1) serve de intermediária no processo da desintoxicação [*16], 2) é uma fonte do nitrogénio amida para a biossíntese de importantes péptidos [*17] e 3) participa na formação das purinas e das pirimidinas, os blocos de construção do ARN e do ADN [*18].

10) No fígado, a glutamina é usada na síntese da ureia e da glicose. O cérebro utiliza a glutamina como uma precursora dos neurotransmissores, substâncias responsáveis pela comunicação entre as células [*19], [*20], [*21], [*22], [*23].

Razões mais do que suficientes para tomar glutamina, não concorda?

A case of fatal ephedra intake associated with lipofuscin accumulation, caspase activation and cleavage of myofibrillary proteins

A case of fatal ephedra intake associated with lipofuscin accumulation, caspase activation and cleavage of myofibrillary proteins
Carol Chen-Scarabellia,*, Siân E. Hughesb, Giorgio Landonb, Peter Rowleyb, Zuhair Allebbanc, Noel Lawsond, Louis Saravolatze, Julius Gardinc, David Latchmanf and Tiziano M. Scarabellic
+ Author Affiliations

aDivision of Cardiology, VA Medical Center University of Michigan, Ann Arbor, MI, USA
bDepartment of Histopathology, Royal Free and University College Medical School University College London, London, UK
cDivisions of and Cardiology, St John Hospital Wayne State University, Detroit, MI, USA
dDivisions of Pathology, St John Hospital Wayne State University, Detroit, MI, USA
eDivisions of Internal Medicine, St John Hospital Wayne State University, Detroit, MI, USA
fInstitute of Child Health University College London, London, UK
*Corresponding author. Tel.: +1 734 769 7100x5425; fax: +1 413 473 9027. E-mial address: cchensc@med.umich.edu
Received April 22, 2004.
Revision received July 17, 2004.
Accepted September 20, 2004.

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Abstract

Ephedra, a herb reported to suppress appetite and stimulate the sympathetic nervous system as well as cardiac performance, has recently been related to several adverse events, including seizure, stroke, hypertension, myocardial infarction, and sudden death. Here, we describe the case of a 45-year-old woman who died of cardiovascular collapse while taking ephedra. Tissue analysis revealed non-specific degenerative alterations in the myocardium (lipofuscin accumulation, basophilic degeneration and vacuolation of myocytes, as well as myofibrillary loss), associated with myocyte apoptosis, caspase activation, and extensive cleavage of miofibrillary proteins α-actin, α-actinin, and cardiac troponin T. Healthcare professionals are therefore urged to warn their patients about the risk of serious adverse effects, which may follow ephedra intake.

Key words
Ephedra Lipofuscin accumulation Caspase activation Cleavage of myofibrillary proteins
Ephedra, also known as “ma huang, ephedra sinica, ephedrine, sida cordifolia, and epitonin”, has been used in China for thousands of years to treat asthma and other respiratory disorders [1–3]. This herb has been reported to stimulate the sympathetic nervous system and the heart, and suppress appetite. The reported effects have resulted in wide marketing of this substance in dietary supplements for weight loss, as well as for enhanced athletic performance. However, supplements containing ephedra or its alkaloid derivative, ephedrine, have been linked to serious adverse events, including seizure, stroke, and cardiovascular effects, ranging from hypertension and myocardial infarction to sudden death [1–4].

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1. Case report

We report a case of a 45-year-old woman who died of cardiovascular collapse while taking ephedra.

A 45-year-old woman was admitted to the hospital with sudden cardiovascular collapse after taking aspirin, while using Xenadrin diet supplements. According to the emergency responder report, the patient complained of a headache and took two aspirin tablets. She subsequently vomited and lost consciousness. Emergency medical care was summoned and the patient, found in ventricular fibrillation and apneic, was resuscitated and intubated on the scene, before being transported to the hospital. Her medical history was significant for migraines, a lump in the breast without medical follow-up, and dermatitis. Review of her medications revealed use of Xenadrin diet pills (see Table 1) [5], aspirin, Prozac, and Nicotrol inhaler. The patient had a 25 pack-year history of smoking, but had quit 8 months ago. There was no history of illicit drug use.

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Table 1
Composition of Xenadrin RFA-1 (Cytodyne Technologies, Lakewood, NJ)

Upon admission to the hospital, initial workup included a blood toxicology screen, which was positive for cannabinoids. The cardiac markers were initially normal, but rose significantly five h later (CK-MB was 112, normal <5; and cardiac troponin I level was 33.1, normal 0.0–0.4), and normalized after 5 days. The initial 12-lead electrocardiogram (ECG) on admission showed sinus tachycardia with ST and T wave depressions in the anterior, lateral and inferior leads, and Q waves in the inferior leads. A repeat ECG 4 days later showed T wave inversions in the lateral leads (leads I, AVL, V5-6). A CT scan of the brain showed cerebral edema, but no haemorrhage or masses. A 2D Echocardiogram revealed an ejection fraction of 25%, with global hypokinesis. The patient was subsequently admitted to the Neuro ICU for further management. After 6 days on life support, she was pronounced dead by electroencephalogram, apnea test, and physical exam. Vasopressor support (with Dopamine and Levophed to maintain a systolic blood pressure above 95 mm Hg) was subsequently initiated for organ preservation. The heart, which showed dilation of the left ventricle with no evidence of coronary artery disease or dissection, was explanted by the Organ Procurement Service and preserved in cardioplegia solution for research purposes. The cause of death was listed as respiratory failure and cardiac arrest resulting in anoxic encephalopathy. The causality assessment performed by means of the Naranjo algorithm produced a score of 4, which categorized this sudden cardiovascular event as a “possible” adverse reaction to ephedra.

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2. Laboratory assessments

Pathological evaluation revealed non-specific degenerative changes in the myocardium, including widespread accumulation of lipofuscin pigment, basophilic degeneration and vacuolation of myocytes, following extensive myofibrillary loss (Fig. 1). There was no evidence of multifocal and confluent myocyte necrosis, myocarditis, interstitial fibrosis, myocyte disarray, or myocyte hypertrophy, pathological features previously described in patients who experienced sudden death associated with ephedra intake [6]. However, evidence of acute ischemia in the form of contraction band necrosis was also noted (Fig. 1).


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Fig. 1
Haematoxylin and eosin section of myocardium. (a) Myocytes containing lipofucsin pigment as brown granules with a predominantly perinuclear distribution. (b) Basophilic degeneration of a cardiac myocyte exhibiting a blue/grey amorphous material within the cytoplasm. (c) Myocyte vacuolization due to myofibrillary loss. (d) Contraction bands within individual myocytes.

By immunohistochemistry, activation of caspase-9 (mitochondrial apoptotic pathway) and caspase-3 was detected in the majority of cardiac cells (56±3.4% and 68±5.1%, respectively), although colocalization of cleaved caspase-3 and TUNEL positive labelling, previously used as a marker of apoptotic cell death [7], was only observed in a small number of myocytes (<5%) (Fig. 2a and b). Caspase-9 and caspase-3 activation was confirmed both by Western blotting analysis and functional evaluation of caspase activity, performed in tissue extracts, as previously described (Fig. 2c) [8]. Conversely, processing of caspase-8 (death receptor-mediated apoptotic pathway) was never detected by any of the aforementioned techniques (Fig. 2). In the same heart, Western blot also documented cleavage of myofibrillary proteins α-actin, α-actinin, and cardiac troponin T (cTnT), with subsequent generation of cleaved fragments (Fig. 3). Conversely, neither caspase activation, nor production of α-actin, α-actinin, and cTnT fragments was observed in three control hearts from subjects deceased from non-cardiac causes (Fig. 3).


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Fig. 2
Low (panel a) and high (panel b) power field of cardiac myocytes showing cytoplasmic anti-active caspase-3 positive staining (bright red) sporadically colocalized with TUNEL positive labeling (yellow/green nuclei). Caspase-3, -8 and -9 enzymatic activity (panel c) in tissue extracts from ephedra heart and control hearts explanted from non-cardiac patients. Data are expressed as mean±S.D. ***p<0.001 vs. control hearts.


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Fig. 3
Western blotting showing reduction of intact α-actin (panel a), α-actinin (panel b), and cardiac troponin T (cTnT; panel c), with subsequent generation of smaller fragments, in the explanted ephedra heart, though not in explanted hearts from patients deceased from non-cardiac reasons.

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3. Discussion

Ephedrine is a sympathomimetic drug (with both α- and β-adrenergic agonist properties) whose cardiovascular toxic effects are postulated to be due to several mechanisms, including coronary artery vasoconstriction, vasospasm, increase in cardiac contractility and automaticity, shortening of the cardiac refractory periods (thereby allowing development of re-entrant cardiac arrhythmias), and myocardial ischemia, due to sudden increase in myocardial oxygen requirements and catecholamine excess, with resultant fibrosis and even death [1–4].

Lipofuscin, an end-product of intracellular lipid peroxidation and a marker of cellular oxidative damage, accumulates over time during the normal aging process [9]. However, accelerated lipofuscin accumulation is associated with numerous adverse effects [10].

Ephedra enhances norepinephrine release with subsequent catecholamine excess and increased sympathetic output. The combination of ephedrine with caffeine (in the form of guarana) and aspirin (in the form of white willow bark or salicin) in the same over-the-counter preparations, such as Xenadrin, is reported to markedly potentiate the effects of ephedrine, by inducing sustained release of norepinephrine [11]. An accelerated basal metabolic rate associated with inanition (such as in the setting of ephedra intake) leads to lipid peroxidation, resulting in increased lipofuscin formation. In this setting, malonaldehyde, a by-product, forms and reacts with nuclear DNA, thereby blocking template activity and reducing protein synthesis ability. As a consequence, mitochondrial dysfunction and limitation in contractile protein replacement occur [10].

Apoptosis has been implicated in the pathogenesis of several cardiovascular disorders, including adrenergic-mediated cardiac toxicity [11]. The apoptotic process is mediated by specialised proteases, called caspases, whose sequential activation is accountable for the cleavage of major cytosolic and nuclear cell components [12]. Caspase activation has also been associated with early myofibrillar protein cleavage, resulting in decreased ATPase activity and contractile dysfunction, before the occurrence of the typical DNA fragmentation detected by TUNEL staining [11,13]. In addition, β-adrenergic stimulation of isolated cardiac myocytes was shown to induce early activation of caspase-9 and caspase-3, via the mitochondria-initiated pathway, as well as cleavage of cardiac troponin I and actin, when TUNEL positive staining was not observed [13]. In line with these findings, we observed broad myofibrillary loss, together with extensive myocyte activation of caspase-9 and caspase-3, which was largely independent from DNA fragmentation. Since this pattern was not observed in previous studies carried out in animal [7] and human [14] models of ischemia/reperfusion injury, it is possible that ephedra toxicity, rather than severe myocardial ischemia secondary to cardiac arrest, is the predominant factor leading to massive caspase activation mainly unrelated to DNA cleavage.

In conclusion, although the human data are necessarily associative, and do not prove causation, our findings seem to suggest that ephedra intake, via enhanced release of sympathetic amines and following β-adrenergic stimulation, may selectively trigger the mitochondria-initiated apoptotic pathway, leading to caspase-9 and following caspase-3 activation. Upon activation, caspase-3 would induce early breakdown of myofilaments, with subsequent functional impairment of cardiac function, before the completion of the apoptotic process, and independently from extensive necrotic cell death. However, although this hypothesis is well supported by experimental data in the rat, further studies are needed to prove such a causative harmful effect of ephedra in the human heart.

© 2005 European Society of Cardiology
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References

[1]↵ Wooltorton E., Sibbald B. Ephedra/ephedrine: cardiovascular and CNS effects. CMAJ 2002 (Mar. 5);166:5.
[2]↵ Bent S., Toedt T.N., Odden M.C., Shlipak M.G. The relative safety of ephedra compared with other herbal products. Ann. Intern. Med. 2003;138:468-471.
Abstract/FREE Full Text
[3]↵ Torpy J.M. Ephedra and ephedrine. JAMA 2003;289(12):1590.
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[4]↵ Haller C.A., Benowitz N.L. Adverse cardiovascular and central nervous system events associated with dietary supplements containing ephedra alkaloids. N. Engl. J. Med. 2000;343(25):1833-1838.
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[5]↵ Xenadrin Product Info (Cytodyne Technologies). Available at http://www.musclesurf.com. Accessed 5/12/03.
[6]↵ Samenuk D., Link M.S., Homoud M.K., et al. Adverse cardiovascular events temporally associated with Ma Huang, an herbal source of ephedrine. Mayo Clin. Proc. 2002;77:12-16.
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[7]↵ Scarabelli T., Stephanou A., Rayment N., et al. Apoptosis of endothelial cells precedes myocyte cell apoptosis in ischemia/reperfusion injury. Circulation 2001;104:253-256.
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[8]↵ Scarabelli T.M., Stephanou A., Pasini E., et al. Different signaling pathways induce apoptosis in endothelial cells and cardiac myocytes during ischemia/reperfusion injury. Circ. Res. 2002;90:745-748.
Abstract/FREE Full Text
[9]↵ Nakano M., Oenzil F., Mizuno T., Gotoh S. Age-related changes in lipofuscin accumulation of brain and heart. Gerontology 1995;41(Suppl. 2):69-79.
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[10]↵ Koobs D.H., Schultz R.L., Jutzky R.V. The origin of lipofuscin and possible consequences to the myocardium. Arch. Pathol. Lab. Med. 1978 (Feb);102(2):66-81.
MedlineWeb of Science
[11]↵ Singh K., Xiao L., Remondino A., Sawyer D.B., Colucci W.S. Adrenergic regulation of cardiac myocyte apoptosis. J. Cell. Physiol. 2001;189(3):257-265.
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[12]↵ Green D.R. Apoptotic pathways: the roads to ruin. Cell 1998;94(6):695-698.
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[13]↵ Communal C., Sumandea M., de Tombe P., Narula J., Solaro R.J., Hajjar R.J. Functional consequences of caspase activation in cardiac myocytes. Proc. Natl. Acad. Sci. U. S. A. 2002;99(9):6252-6256.
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[14]↵ Scarabelli T.M., Pasini E., Ferrari G., et al. Warm blood cardioplegic arrest induces mitochondrial-mediated cardiomyocyte apoptosis associated with increased urocortin expression in viable cells. J. Thorac. Cardiovasc. Surg. 2004;128:364-371

Low Dose Clen Induces Cardiac Apoptosis (cell death of heart cells)

Originaly posted by nandi on CM board.

It's been known for some time that Clenbuterol at high doses causes cardiac necrosis. This study in animals shows that doses of 1 mcg/kg BW induce apoptosis (programmed cell death) in heart tissue. Humans not uncommonly ingest this much Clenbuterol. For instance, in a 220 lb (100 kg) bodybuilder this translates to 100 mcg. The CEM store sells Clenbuterol at a concentration of 200 mcg/ml! Other UG labs sell it at similar concentrations, ranging from 100 to 200 mcg per ml.


J Appl Physiol. 2004 Dec 10; [Epub ahead of print] Related Articles, Links

{beta}2-Adrenergic receptor stimulation in vivo induces apoptosis in the rat heart and soleus muscle.

Burniston JG, Tan LB, Goldspink DF.

Research Institute for Sports and Exercise Sciences, Liverpool John Moores University, Liverpool, United Kingdom.

High doses of the beta2-adrenergic receptor (AR) agonist, Clenbuterol, can induce necrotic myocyte death in the heart and slow-twitch skeletal muscle of the rat. However, it is not known if this agent can also induce myocyte apoptosis and whether this would occur at a lower dose than previously reported for myocyte necrosis. Male Wistar rats were given single subcutaneous injections of Clenbuterol. Immunohistochemistry was used to detect myocyte specific apoptosis (detected on cryosections using a caspase 3 antibody and confirmed using annexin V, single-strand DNA labelling and TUNEL). Myocyte apoptosis was first detected at 2 h, and peaked 4 h after Clenbuterol administration. The lowest dose of Clenbuterol to induce cardiomyocyte apoptosis was 1 microg kg(-1), with peak apoptosis (0.35 +/- 0.005 %; P<0.05) occurring in response to 5 mg kg(-1) . In the soleus, peak apoptosis (5.8 +/- 2 %; P<0.05) was induced by the lower dose of 10 microg kg(-1). Cardiomyocyte apoptosis occurred throughout the ventricles, atria and papillary muscles. However, this damage was most abundant in the left ventricular subendocardium at a point 1.6 mm, that is, approximately one-quarter of the way from the apex towards the base. beta-AR antagonism (involving propranolol, bisoprolol or ICI 118,551) or reserpine was used to show that Clenbuterol-induced myocardial apoptosis was mediated through neuromodulation of the sympathetic system and the cardiomyocyte beta1-AR, whereas in the soleus direct stimulation of the myocyte beta2-AR was involved. These data show that when administered in vivo, beta2-AR stimulation by Clenbuterol is detrimental to cardiac and skeletal muscles even at low doses, by inducing apoptosis through beta1- and beta2-AR, respectively.

Clenbuterol Side Effects

Rats! Clenbuterol may reduce, not enhance, performance, and stiffen heart muscles to boot
Clenbuterol Side Effects
Clenbuterol is a popular - but banned - drug used by athletes in body-building, power-related, and even endurance sports. The chemical is attractive to athletes because it appears to have an anabolic effect on human muscles, and it may also increase fat metabolism. However, the actual effects of long-term clenbuterol intake on performance, muscle power, and overall health have been unclear.

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To determine some of clenbuterol's actions, scientists at the University of Melbourne in Australia recently gave clenbuterol to laboratory rats at dosages of 2 milligrams per kilogram of body weight per day. Some of the rats followed a completely sedentary lifestyle, while others sprinted on treadmills or engaged in endurance swim training. Clenbuterol did have a couple of potentially positive effects: Sedentary rats which ingested clenbuterol had larger muscles than clenbuterol-free, sedentary rodents, and clenbuterol users also transformed leg-muscle cells from slow-twitch to fast-twitch fibres, a surprising change which would tend to increase anaerobic energy production and magnify muscle power during short, intense exertions.
However, clenbuterol also yielded three very negative changes. First, after just four weeks, clenbuterol-treated rats were unable to maintain their normal swimming or running training intensities, while clean rodents were quite capable of continuing. Secondly, the hearts of the clenbuterol-taking, trained rats increased dramatically in size compared to the hearts of sedentary rats, but the heart expansion was probably due to the infiltration of collagen fibres into the heart walls, not an increase in heart-muscle cells. Collagen is a tough connective tissue which doesn't augment heart-muscle power but in fact stiffens the heart, potentially leading to a decrease in cardiac output. Increases in collagen may also produce cardiac arrhythmias. Thirdly, clenbuterol rats suffered from noticeable cardiac-cell degeneration.

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In addition, although sedentary, clenbuterol-treated rats were more muscular than clenbuterol-free, sedentary rats, clenbuterol was unable to boost muscle mass among either the swim- or treadmill-trained rodents. It appears that, in spite of its popularity, clenbuterol is a potentially dangerous drug which offers very few positive effects for either the power or endurance athlete.

('The Effects of Clenbuterol on Skeletal and Cardiac Muscle of Rats when Combined with Aerobic and Anaerobic Exercise, ' Biochemistry of Exercise Ninth International Conference Abstracts, #117, p 75, 1994)

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PASTA INTEGRAL BARILLA COM PEITO DE PERU LIGHT

PASTA INTEGRAL BARILLA COM PEITO DE PERU LIGHT

PASTA INTEGRAL BARILLA COM PEITO DE PERU LIGHT

Ingredientes:
200g de macarrão barilla integral
1 colheres (sopa rasa) gordura de coco organica
1 lata de seleta de legumes escorrida
1 cubo de caldo de legumes organico com baixo teor de sodio
1/2 xícara (chá) leite sensy fervente
150g-200g de peito de peru light (baixo sodio) cortado em tiras
Oregano E pimenta calabresa a gosto
1 colher de sopa de vinho branco seco
Modo de preparo:
Cozinhe o macarrão até ficar al dente, escorra e reserve.
Em uma panela, aqueça a gordura em fogo médio e refogue a seleta de legumes.
Dissolva o cubo de caldo de legumes organico no leite sensy e despeje na panela.
Adicione o macarrão reservado e o peito de peru.
Misture e sirva em seguida.
OBS: O vinho branco é opcional e deve ser utilizado no preparo do molho.

RIO SPORTS SHOW

Consolidada como uma das maiores e mais importantes feiras de esporte, fitness e bem estar do Brasil, a Rio Sports Show alavanca o setor e mostra a força do Rio de Janeiro como um pólo fomentador de novas tendências para todo o o país. Com empresas e instituições de renome nacional e mundial, a feira cria uma atmosfera de intercâmbio tecnológico, apresentando o que há de mais moderno em equipamentos, produtos e serviços para a indústria, suscitando grandes negócios.

http://www.riosportshow.com.br

http://www.riosportshow.com.br

BY MUSCULACAO ONLINE

Você já não agüenta mais ser tachado de “magro de ruindade”. Ou “pau de virar tripa”. Tudo bem que seja pura inveja: ao contrário de seus detratores, você pode mandar para dentro tudo quanto é pizza, hambúrguer e torta de limão sem se preocupar com a balança. Mas nem por isso você é feliz. Seu sonho é olhar-se no espelho e enxergar um cara mais forte e definido. Para isso, você se mata: malha pesado todo dia, come quantidades que transformariam qualquer outro cara num elefante e o máximo que consegue é não emagrecer. Ou, então, o peso extra vai direto para a barriga. Na verdade, você deve estar fazendo tudo errado. “Treinos muito freqüentes ou com cargas pesadas demais só estressam a musculatura e predispõem a lesões. Os exercícios devem ser praticados na freqüência e na intensidade adequada.

Os músculos também necessitam de repouso para crescer. E a dieta também precisa suprir o corpo de nutrientes fundamentais. É fácil se entupir de tranqueira e achar que está comendo bem. No final, o excesso vira gordura, não músculo”, diz Raquel Simões, nutricionista especializada em hipertrofia – aumento da massa muscular – e professora da Universidade Federal de Sergipe (UFS). Outro obstáculo pode estar em sua constituição genética: provavelmente você é um ectomorfo. Não, não estamos xingando você: esse é seu biótipo. Diferentemente dos endomorfos (os mais gordinhos) e dos mesomorfos (os musculosos), os ectomorfos são magros e penam para ganhar peso e músculo. “Por causa do metabolismo acelerado, o corpo queima rapidamente tudo o que eles consomem”, explica a nutricionista. Quando conseguem ganhar 1 ou 2 quilos e um pouco de bíceps, basta pegar gripe, pular uma refeição ou faltar na academia alguns dias para que tudo encolha em tempo recorde.

Entre os descalabros genéticos, até irmãos podem apresentar biótipos distintos. “Treino cinco vezes por semana, faço várias refeições por dia, mas meu ganho é lento. Meu irmão não malha, só joga futebol e tem um corpo sarado”, conta o bancário paulistano José Carlos Pereira, de 23 anos, que mede 1, 76 metro e agora pesa 62 quilos. “Há dois anos, antes de começar a levar a musculação a sério, eu tinha 54 quilos.” Outro fator que pesa contra você (perdão pelo trocadilho) é o hormonal. Hormônios específicos determinam funções metabólicas com objetivos e resultados opostos: anabolismo e catabolismo. No processo anabólico, energia e nutrientes são usados para o crescimento e a regeneração dos tecidos – incluindo os músculos –, regulados pelos níveis de testosterona, que é responsável pela síntese de proteínas; de GH ou hGH, o hormônio do crescimento; e da insulina, que ajuda a levar glicose para dentro das células.

No catabólico, o corpo busca compensar a falta de energia consumindo as próprias reservas e tecidos. “No organismo dos magros, predomina o catabolismo”, explica a nutricionista Raquel Simões. O principal hormônio catabólico é o cortisol, liberado em situações de estresse físico e mental, quando ele reduz a utilização de glicose pelas células e aumenta as taxas de açúcar no sangue para que o cérebro funcione com mais eH ciência. Em contrapartida, decompõe o tecido muscular, fazendo com que ele perca força e tamanho. “É preciso controlaro estresse para evitar perda de peso e massa”, avisa Raquel Simões. Você pode superar esses obstáculos seguindo o programa que descrevemos a seguir. Vai precisar de foco, disciplina e alguns ajustes em seu cotidiano: fazer refeições nos horários certos, não exagerar nos treinos (nem faltar, aliás) e até dar ao seu corpo tempo para se recuperar do esforço. A empreitada vai valer a pena? Bem, você pode responder a essa pergunta quando subir na balança e se olhar no espelho.

http://frenchcomfortfood.com/port-in-oporto-brett-millies-photos-around-porto-portugal.html

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Slow Food

Slow Food es la respuesta de vanguardia a los efectos degradantes de la cultura de la comida industrial y rápida -fast food- que estandariza las técnicas de producción y la oferta de productos, nivelando y homogeneizando los sabores y los gustos.

La resistencia a la instalación del primer local de McDonald's en la Plaza España de Roma fue el comienzo de un movimiento que se formalizó en diciembre de 1989 en una reunión en la Opera Comique de París, en la que participaron representantes de diferentes países. Esta organización no gubernamental internacional, cuya sede se encuentra en la ciudad de Bra, al noroeste de Italia, continúa su sostenido crecimiento al punto de tener hoy más de 80 mil miembros distribuidos en más de 100 países, organizados en grupos territoriales llamados "conviviums". De los más de 750 existentes en el mundo, 7 desarrollan sus actividades en Argentina.

Slow Food promueve una nueva cultura del placer basada en la lentitud, el conocimiento, la hospitalidad y la solidaridad. Sus objetivos son claros: reencontrar el placer de la buena mesa, incentivar la buena gastronomía y el buen vino, y propiciar la educación de los sentidos para redescubrir la riqueza de los aromas y los sabores.

Protege la biodiversidad profundamente amenazada por el uso de agroquímicos, agrotóxicos y transgénicos, apoyando y promoviendo la producción orgánica.

Intenta impedir la desaparición de alimentos y sistemas de producción artesanal, favoreciendo el desarrollo de innumerables microeconomías de regiones marginales.

Enfrenta la estandarización de la comida y los sabores artificiales de una cultura que impone el consumo a la vez que el empobrecimiento de los sentidos.

Pero Slow Food no se queda en ideales abstractos, ya que propone acciones concretas:

Organiza los Laboratorios del Gusto, en donde se profundiza sobre la calidad de los distintos alimentos y métodos de elaboración.

Desarrolla Programas de Educación del Gusto para adultos y niños.

Por medio del Arca del Gusto, Slow Food busca encontrar, catalogar y dar a conocer sabores olvidados y tesoros alimentarios amenazados.

Por todo lo anteriormente dicho, el símbolo de la entidad no podía ser otro que un caracol. Como señala Carlo Petrini, presidente del movimiento:
"Emblema de la lentitud, este animal cosmopolita y prudente es un amuleto contra la velocidad, la exasperación, la distracción del hombre demasiado impaciente para sentir y gustar, ávido para recordar lo que recién ha terminado de devorar".

sushi é bom para praticantes de atividade fisica?

Sushi e Sashimi na nutrição do esporte

Actualmente o sushi é considerado uma comida japonesa, embora a sua origem não seja totalmente conhecida, foi no Japão que o sushi foi cultuado e onde é mais consumido.

O sushi é o casamento do arroz com o peixe cru. Este surgiu de forma a conservar o peixe e o arroz no tempo em que ainda não existia refrigeração, eram embalados em caixas de madeira, pois o ácido láctico produzido pelo arroz durante a fermentação ajudava a preservar o peixe.

O sushi é actualmente popular, não só pela sua apresentação e sabor mas também por ser considerada uma comida muito saudável. Uma das características da cozinha japonesa consiste na preparação dos ingredientes de modo a conservar a sua frescura, realçar o seu aroma e sabor. A dieta japonesa é muito saudável pois contem todos os nutrientes necessários numa refeição e possui alguns alimentos com propriedades muito benéficas ao organismo.

A comida japonesa é essencialmente composta por
Peixe - que é uma excelente fonte de proteína e a melhor de ómega 3, um tipo de gordura benéfica para o coração, que reduz o colesterol e a pressão arterial.
Algas - possuem vitamina C (importante para potencializar o sistema imunológico).
Gengibre (Shoga) - Utilizado para tempero age como antibiótico, anti-inflamatório e é antioxidante (combate o envelhecimento das células). É um óptimo digestivo
Soja - Reduz os níveis de colesterol LDL (mau) no sangue, evitando a acumulação de placas de gordura nas artérias.
Cogumelos - possuem ácido glutâmico que auxilia o sistema imunológico.
Chá verde - Ajuda no bom funcionamento digestivo, por causa da presença de substâncias chamadas catequinas. Possui também, uma acção bactericida e antioxidante e impede a proliferação de células cancerígenas.
Hortaliças - possuem bastantes fibras que fazem bem ao organismo, melhorando o funcionamento intestinal e controlando os níveis de glicose e colesterol no sangue.
Moyashi (rebentos de soja) - é um alimento rico em fibras e vitamina C. É consumido cru ou cozido, com carnes e legumes. Aumenta a produção de células de defesa do organismo.
Tofu (queijo de soja) - É fonte de proteína, minerais e vitaminas. Ameniza os sintomas da menopausa, protege contra o cancro e previne a osteoporose, é uma importante fonte de cálcio.
Arroz - Possui ferro, fibras, tiamina e niacina. Contém ainda a maioria dos aminoácidos essenciais e é também um hidrato de carbono (fonte principal de energia).
Missoshiro (Sopa de soja) - É composto por pasta de soja, algas, vegetais, tofu e peixe desidratado. É considerado um antioxidante, e garante o bom funcionamento do intestino e do cérebro. A soja é rica em isoflavonas (auxiliam na redução dos níveis de colesterol). Previne também doenças de coração e alguns tipos de cancro.

No entanto, mesmo fornecendo diversos nutrientes, o homem não pode viver só de sushi e sashimi, porque esta dieta japonesa é deficiente em ferro, pois não possui carne vermelha, a principal fonte de ferro). A falta de ferro é a causa mais comum da verdadeira anemia. Por isso é importante a variação e o equilíbrio na dieta com todos os alimentos essenciais para suprir as necessidades de cada um de nós.

Outro aspecto negativo é o shoyu (molho de soja) que ingerido em excesso auxilia na retenção de líquidos, devido á elevada quantidade de sódio que possui.

Apesar de todos estes factores negativos o sushi é uma comida leve e natural, de rápida digestão do organismo, é pobre em gorduras e calorias, e é a prefeita combinação entre proteínas (peixe cru), hidratos de carbono (arroz) e fibras (algas). No entanto deve-se ter cuidado com as frituras como o tempura e sushis que são fritos ou que contêm cream cheese ou maionese, porque neste caso temos mais a união do lipído que pode ser prejudicial.
Em geral é uma alimentação muito saudável e variada que utiliza 5 sabores básicos nos seus pratos: ácido, amargo, doce, quente e salgado. Existem vários tipos de preparação do sushi de acordo com calorias e recheio.

O Sushi pode ser definido como um bolinho de arroz coberto por peixes ou frutos do mar crus. Há, no entanto, vários tipos de sushis, que mudam de nome conforme a forma de preparo ou os ingredientes utilizados:
Niguiri: Pequenos bocados de arroz recobertos com fatias de peixes ou frutos do mar crus, sendo os mais comuns os de atum, camarão, enguia, lula, polvo, salmão e omelete;
Gunkan: Arroz enrolado por algas marinhas e recheado com peixe cru, frutos do mar, ovas de peixes ou legumes;
Uramaki: É um sushi às avessas. Neste tipo, o arroz recobre as algas, que, por sua vez, são recheadas com vários tipos de peixes, legumes e até frutas. No Brasil, a manga é utilizada na confecção deste tipo de sushi;
Temaki: Cones de algas recheados com arroz, peixe cru ou frutos do mar e legumes;
Chirashi: peixes, frutos do mar e legumes espalhados por sobre o arroz de sushi.

O Sashimi são fatias de peixe cru degustadas com shoyu (molho de soja) e wasabi (raiz forte). Os japoneses comem alguns diferentes tipos de peixes crus. É óbvio que o peixe tem de estar o mais fresco possível:
Maguro: Atum;
Toro: Atum gordo (parte nobre);
Ika: Lula;
Ebi: Camarão;
Saba:cavalinha (espécie de peixe);
Shake:salmão.

A Tempura são frutos do mar e vegetais panados e fritos em óleo fervente. Foi introduzido no Japão pelos portugueses. Hoje em dia, tornou-se um dos pratos mais populares do Japão, e também, bem conhecido no mundo todo.

As Algas (kaiso) são uma importante parte da dieta japonesa, por ser muito rica em minerais. Várias espécies de algas são comidas de diferentes maneiras.
Nori: É a mais comum. São lâminas secas e finas de algas usadas nos “rolinhos” e em outros tipos de sushi.
Wakame: É utilizada nas sopas como a de misô ou em alguns tipos de saladas.
Kombu: É utilizada como ingrediente básico de sopas;

O Wasabi é um dos principais temperos da culinária japonesa. Feito de uma raiz forte, costuma ser utilizado em forma de uma pasta como condimento em sashimis e sushis. De qualquer forma, wasabi é também muito usado em outros pratos japoneses.
O Saquê é feito de arroz e água. Há vários tipos regionais de saquê. Sua graduação alcoólica varia entre 10 e 15% e pode ser servido quente ou gelado. Costumam ser servidos em pequenos potes ou em um recipiente chamado masu.
O Shari é o arroz preparado para confecção de Sushi.

castanha do pará

A castanha do Pará tem ação tonificante, fortalecedora e nutritiva para o corpo. É indicada principalmente contra desnutrição e anemia. São também muito eficazes para ativar o cérebro e para aliviar constipações intestinais.

A castanha é rica em selênio, vitamina E, ácido fólico, cálcio, fósforo, magnésio e ácido graxo ômega 3.

O selênio — principal componente da castanha — é um mineral importantíssimo para uma vida longa e saudável. Ele é essencial para acionar enzimas que combatem os radicais livres. O selênio ajuda a formar enzimas antioxidantes, além de fortalecer as defesas do organismo.

O mineral também está intimamente associado à capacidade de o organismo se livrar de substâncias tóxicas, ajudando-o inclusive a expulsar possíveis metais pesados que estejam alojados nas células.

noz

É rica em vitaminas A, C, E e potássio. A noz é capaz de beneficiar suas veias e artérias. Taxas elevadas dessa substância no sangue ajudam a diminuir o colesterol alto. As nozes também apresentam um grande conjunto de antioxidantes, como ômega-3 e os polifenóis.

As nozes são uma boa opção uma vez que possuem maior concentração da vitamina E alfa-tocoferol — a forma da vitamina E que o corpo melhor absorve e utiliza.

Os antioxidantes existentes nas nozes possuem papel significativo contra os agressores das macromoléculas como DNA, proteínas, lipídeos e lipoproteínas. Incluir uma noz na dieta ajuda na prevenção de doenças crônicas degenerativas e desta forma proporcionar uma vida longa e de qualidade.

AMENDOA

Contém ácido fólico, niacina, potássio, vitamina E, magnésio, fósforo, gorduras monoinsaturadas e proteínas. Para quem quer usufruir dos benefícios das oleaginosas e ainda perder peso, a amêndoa é mesmo a melhor opção. Tonifica o sistema nervoso, diminui o colesterol e melhora as afecções cardíacas.

A gordura monoinsaturada contida na amêndoa tem efeito benéfico na circulação e no colesterol, e também contribui na redução dos radicais livres por seu potente efeito antioxidante.

As amêndoas são excelentes restaurativas, tonificantes, nutritivas e ótimos tônicos para os nervos. A ingestão diária ajuda a proteger os rins e os órgãos reprodutores, fortalece os ossos, e ainda restabelece a força física e mental.

Lee Swanson Research Update

Omega-3 May Reduce Depression Symptoms in the Elderly
June 2011
Daily omega-3 supplements may reduce the occurrence of the symptoms of depression in elderly women, says a new study from Italy that adds to the ongoing debate over omega-3 and mood.

According to findings published in The Journal of Nutrition, Health & Aging, depressed women who received daily supplements containing 2.5 grams of omega-3 experienced significant reductions in their symptoms.

In addition, researchers from the University of Pavia also report that omega-3 supplements providing a daily EPA (eicosapentaenoic acid) dose of 1.67 grams and a daily DHA (docosahexaenoic acid) dose of 0.83 grams reported improvements in the "quality of life."

"This (quality of life) observation has never been achieved before and it appears of great value from the clinical point of view, due to the importance of these aspects in the elderly population," wrote the researchers.

"The concept of quality of life is defined as a perceived global satisfaction and satisfaction within a number of key domains, with special emphasis on well-being. Therefore, the amelioration of quality of life in depressed elderly patients after supplementation with omega-3 long-chain polyunsaturated fatty acids is an important finding," they added.

In the current study, the Italian scientists recruited 46 depressed senior women at a nursing home in Pavia, Italy, for their randomized, double-blind, placebo-controlled trial. The women were randomly assigned to receive the omega-3 supplements or a placebo for two months.

Results showed a significant reduction in the average depression scores, as measured using the Geriatric Depression Scale, and this corresponded to increased levels of omega-3 fatty acids in the membranes of red blood cells. In addition, physical and mental scores were improved when the women were asked to evaluate their own quality of life.

"Moreover, the intervention with omega-3 long-chain polyunsaturated fatty acids appears to be safe," added the researchers. "No relevant side-effects were observed in the intervention group, not even adverse gastrointestinal effects, as reported in previous studies."

The link between omega-3 and mood is complex and some of the data to date is contradictory. For example, researchers from Norway reported that regular and long-term intake of omega-3 fatty acid-rich cod liver oil may protect people from symptoms of depression (Journal of Affective Disorders).

Moreover, a joint Anglo-Iranian study published in the Australian and New Zealand Journal of Psychiatry reported that depression ratings were cut by 50% following daily one gram supplements of EPA.

Despite the growing number of studies, however, the British Medical Journal’s Drug and Therapeutics Bulletin (DTB) reports that the science isn’t strong enough yet to qualify a link between omega-3s and depression.

Harry Rice, PhD, Vice President of Regulatory and Scientific Affairs for the Global Organization for EPA and DHA Omega-3s (GOED), welcomed the findings in the current study and said that they were not only statistically significant, but "clinically significant in that long-chain omega-3 intake improved quality of life while decreasing the severity of depression in elderly females not taking any antidepressant medication."

"While the results are exciting with potential clinical utility," Dr. Rice said, "it’s a stretch to conclude that the results support the theory that depression is a manifestation of a decrease in the omega-3 ratio caused by excessive omega-6 intake. For now, what can be concluded is that long-chain omega-3 supplementation reduced depressive symptoms, while improving quality of life, in elderly women. The public health implications of such findings are widespread."

The Journal of Nutrition, Health & Aging 15(1):37-44, 2011

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15 full chin ups

http://www.youtube.com/watch?v=Rl19yY_wOxo

Getting Rid of the Belly Fat (part 1)

We got a bit of a different thing going on for our newsletter this week. We will be sending out a 4 part series on how to lose the fat around your mid section. This will be a bit of a long guide on how to lose tummy fat and on how to burn off body fat. It will be a four part guide that will provide you with the correct information on how and what you can do to burn off body fat. We will be sending this special 4 part series over the next week - one issue every second day. The four parts are:

Information you need to know about losing belly fat and information that you may not want to know about losing belly fat (current issue)
Diet and nutrition key points that you must know to be able to lose tummy fat
Exercise and muscle building knowledge that will help you burn off body fat faster
Cardio training methods that will increase your metabolism and help you burn fat faster and lose more tummy fat
For men and women alike, losing fat and getting rid of the love handles is one of the most difficult things to accomplish. When it comes to losing belly fat, you feel lost and get fed up that no matter what you do, you just can't seem to loose belly fat. Do you find yourself often trying new "diets" that you hope will help you lose your stomach fat, and in the end only to find that the "diet" did not work as hoped, and you didn't seem to make any progress at all? There are literally hundreds of different diets out there, but most of them do not work. Some of them are too restrictive on what you can eat, others completely reduce or even eliminate carbohydrates from your diet, and other diets that force you to eat foods that you simply do not enjoy. These types of diets never work in the long run to help you lose tummy fat because you eventually give up on them.

I bet you've see dieters who has been through yo-yo weight loss many times - each time gaining back what they lost, and even some extra weight. Perhaps you might have had this unfortunate experience yourself. The weight loss myth (and false idea) that you can spot reduce and some how specifically target your tummy fat is perpetuated by the weight loss industry - in fact, there is a huge industry targeted at helping people losing their love handles.

You see it all the time - infomercial segments selling all types of ab gadgets and diet pills that claims to help you burn off your belly fat. Ab belts and the old fat jiggling machines comes to mind. Yet, there are many people who will take the perceived easy way out of a long term problem, and unfortunately, it never works.

With all these ab gadgets that claim to target your belly fat and help melt away the belly fat, have you ever wondered why they always include a "free" exercise and diet program? That's because the people selling these ab miracle products know that the only true way to lose fat is with a good diet and exercise program that works to help burn off fat overall. Save your hard earned money, instead of throwing it away at ineffective weight loss products.

To truly lose your stomach fat there are several things you must first understand and have a better appreciation for:

You cannot spot reduce - there is no way for your to some how specifically target your stomach area and get rid of belly fat. There is no tummy fat exercise, and no diet pill that will allow you to spot reduce.
The only way to lose your stomach fat is to reduce your body fat overall. There is no other way around it, and there is no magical solution to some how specifically target your belly fat.
No amount of abdominal exercises will help you get rid of your stomach fat. The common misconception is that doing ab exercises that works out the stomach region will eventually lead to toned abs. While doing ab exercises will work your ab muscles and oblique muscles, you still won't be able to see them with a layer of fat covering them up.
To burn fat overall, you need a combination of sensible diet and nutrition that creates a calorie deficit along with a exercise and cardio training program. There is no instant, quick solution to losing belly fat. It takes time and patience.
You have to be dedicated and determined in your resolve to lose fat. It's a constant battle for many people just to stay on track with their program - so, additional effort and motivation is needed to ensure long term success.
Be consistent and take measurements to keep track of your fat loss progress, and to help you stay motivated. By taking measurements, I don't just mean taking recordings from the weight scale, but also keep track of the changes in your body fat percentage and body composition, and recording body measurements using a measure tape.
These are some of the key points you should be aware of when it comes to losing your stomach fat. Some of it may sound a bit discouraging, but if you still insist on spending money on miracle ab gadgets that claim to help you melt away belly fat, you should stop reading now. But if you believe what we listed about makes sense and will help you get on the right track to burning away body fat, and eventually lose the love handles, then keep reading, and learn about the real methods of fat loss.

How to Reduce Belly Fat

To burn fat and reduce belly fat, you need a good diet - a diet that will naturally increase your metabolism that is not too restrictive, and at the same time creates a slight calorie deficit that allows for weight loss. To reduce belly fat and body fat, you need to increase your metabolism. The tough part about it is that as you diet, and reduce your weight, your metabolism tends to naturally adjust downwards to match your reduced body weight, and reduced calorie intake, making it more difficult to burn off additional fat. There are several things you can do to help maintain a higher metabolism for sustained fat loss:

Increase your lean muscle mass - the more lean muscle you carry, the more calories you burn. You will have a faster metabolism, and will have an easier time getting rid of your body fat.
Split up your daily calorie intake over 5 to 6 small meals. If your planned daily calorie intake is around 2400 calories, then you should aim to get around 400 calories over 6 smaller meals. Eating frequent meals throughout the day increases your natural metabolism.
Eat foods that burn fat, and avoid foods that make you fat. Try to eat more foods such as vegetable, fruits, whole grains, and lean proteins, and avoid foods high in saturated fats.
Short, but intense cardio workouts burn less calories for the workout session, but will increase your metabolism for hours after you are finished, resulting in more calories burned.
The best way to burn fat is not just with cardio exercises and dieting - you need a good combination of strength workouts, intense cardio sessions, and a good diet with a slight caloric deficit to induce fat loss. Only by losing body fat overall, will you be able to remove tummy fat. In the upcoming issue this week, we will cover dieting, exercising, and cardio training.