Fernando R. Feuchter A.

Regional University Center of the Northwest

Colima # 163 north

Ciudad Obregón, Sonora, Mexico

It seems that the title is poorly written, but actually LIVESTOCK-breeder (farmer) is well written and is not an animal as might suppose. It is also not an article of diets and recipes, but the choice of health practices to improve production, preserve and value the experience of the farming.

The idea came to light during the 80th Assembly of the Local Livestock Association of the Yaqui Valley, the day of the National Labaro (Bandera) in 2018. Event to greet and remember many familiar faces of people from 25 years ago, when I used to work in the Livestock Credit Association of Southern Sonora. I saw new innovative producers (without boots and hats) that make feel different and are more conscious in decision-making and also women, which always have been in the sector, but today with more management, participation, knowledge and commitment.

Many producers know how to feed livestock, but they do not know how to feed themselves properly: they like to eat in abundance and instill this into the family as a cultural example. Consult a nutritionist to program a balanced diet of carbohydrates, proteins, essential fatty acids, minerals and vitamins. Give years to your life with quality, add color to the food, add flavor to the food.

HEALTH RULE

Health rule: measure the stomach as largest near the belly bottom, measure the waist as smallest, close to the hip bone; divide the numbers. With the result women must have less than 0.8 and men less than 0.95. Be careful if you pass 1.0 because that justifies going to the nutritionist. I invite you to continue reading, if you want a solution without diet.

At birth there is an instinct for survival stimulated by a maternal love for ingesting milk, since we are mammals. During the evolutionary process humans consumed excrement of carnivores, which improved the intake of yeasts, probiotics, calcium and vitamin B12, apart from having been scavengers and gatherers, since tools and weapons were not yet used. The species survived with a selection towards primate and herbivore and not as carnivores.

The dentition is for chewing and not swallowing; salivate well, since saliva provides enzymes that form the food bolus. The stomach is not as acid as a carnivore that needs to digest the pieces of meat and the intestine is long, to slowly absorb nutrients, mainly from vegetables and fruits. In the carnivore, the intestine is short and the process is fast.

As the populations approached the coast consumed fish and seafood, increased the consumption of iodine, which triggered brain development, until learn to hunt and talk. At the beginning of agriculture, habits change to a more sedentary life dependent on harvests, with more spare time for creativity and empowerment of society over natural resources, including the domestication of animals. This is how civilization emerges. Yes, we owe it to the consumption of iodine, which should not be missing from the table.

Paleolithic nutrition was low in fat, only 10% of the sodium (Na) of what is consumed today (lower salt in meals and seasoned with vegan herbs, vegetable supplements and teas), 2 times more calcium, 5 more of vitamin C, 45 grams of fiber against 15 grams at present. We like the taste and smell of the meals. Kerth 2017 highlights the organoleptic properties of roast meat, through a chemical reaction of Maillard, which makes it tasty, to many cultures of the world. *(1)

We have not developed the controls and instincts of satiety (satisfaction) to the amount of consumption and culturally we acquire feed that are not healthy. A whole etiological change in eating habits that causes diseases for which we have not been selected to survive as a species. In 200 modern years, we have not been able to evolve physiologically, those that like humanity took us 100,000 years.

RECOMMENDATIONS

The World Health Organization recommends a consumption of 0.5-0.8 grams of high quality protein per day, per kilo of live weight. Highlight that 20 gr / day is sufficient for good health, but we consume between 70 to 120 grams of protein per day. An excess of nitrogen, which causes osteoporosis by loss of calcium in the bones.

Nowadays during infantile artificial lactation salt levels are triggered in the brain, by consuming artificial milk formulas in abundance. The love for food is formed from birth based on family culture and exposure to social customs that inculcate repeating the daily diet, altering satiety satisfiers for sodium, energy, minerals and volume of intake. That is, the natural instinct of selecting the quantity and type of adequate nutritious foods that we should consume, necessary for the physiological functions of life and intellect, is broken.

Without pretending to determine the recommendation of a diet, everyone (young, old and women) must increase the voluntary consumption of grains, vegetables and nutritious plants in exchange for reducing canned food (peas, pigeon pea, chickpeas, corn, tomato puree mushrooms are allowed) in bags or fast expiring food. That is, nothing of bagged fried things. It is not commercial. If you do not know food, learn and experience new recipes at home. Practicing new dishes is easy, get the kitchen equipment and adopt flavors and textures.

It is necessary to introduce to the diet flavonoids that favor the capillaries, anthocyanins improve night vision, corosolic acid, substances contained in spices. Billbersos (vaccinum myrtillus), Ginko biloba, raisins, pine bark, garlic and onion. Herbs (Gymnema sylvestre from the country), banana leaf Lagestroemia speciosa, bitter melon Momordica charantia, Foenum gracum, ginseg from Siberia Eleutherococus senticosus, American ginseng (Panax quinquefolium) and even include pills of a vitamin supplement and minerals containing carnitine, biotin, lutein, calcium pyruvate, phosphorus. Do not dismiss medicinal herbs ground with mixtures of species or Essiac tea, regional and others from American continent. The herbalist is good.

FOOD CHOICE

Translating and interpreting the book by Julián Whitaker M.D. (year 2013). The solution for good health is in your hands, with a discipline based on culinary training in the choice of food, routine exercise and knowledge (ignorance) that there are no magic pills to prevent and cure. Do not use pills, if not is by medical prescription.

To lose weight, a 16:8 diet is established, which is 16 hours without eating (night and morning without breakfast), in the remaining 8 hours it is possible eat and have dinner normal, with healthy food. If you do not need to lose weight, you can have breakfast moderately.

The golden rule, to use crystalline sea salt, iodized salt, magnesium rose salt (not magnesia), potassium salt, tejesquite and avoids fluorinated salt that does not provide health benefits, nor does it prevent cavities. My favorite is corn oil for cooking, canola and safflower oil are good. White hydrogenated shortening is not used, nor margarine, preferable natural butter.

As satisfiers of the snack: homemade popcorn, fried with little oil and only a pinch of iodized salt. Do not eat microwave and cinema popcorn; Try baked peanuts with peel; Look for nixtamalized tortillas and avoid those of corn flour that are genetically modified organisms (GMOs), since they are banned in Europe, why in Mexico, yes? Not to mention, wheat flour with butter as good as they are; No products with white flour, white sugar and white rice. If you are going to knead or marinate you should use agave or pulque mead; Use the yeast (espaura); Goodbye to white bread and say yes to whole grain bread with seeds. Includes more meals with mole and pipián as well as cocoa bean (chocolate).

Increase in the dishes with many of the favorite spices (achiote, basil, anise, saffron, chili, cinnamon, chiltepín, petal of cempoal, coriander, clove, cumin, mint, ginger, bay, mint, mustard, oregano, parsley, whole peppers, pepper, rosemary, aloe, thyme, vanilla. In addition to aromatic and flavor the food, improve health. If the children have grown, you can return to flavor the daily food. * (2).

Sweeteners such as stevia, piloncillo, agave honey, other natural and permitted sweeteners such as xylitol, use little aspartame. Consume little honey of wild bee (Agapostemon) in honeycomb, melipona bee honey (southern Mexico), slightly less Castile honey (Apis mellifera) cultivated in boxes. No bottled or canned honey, let alone soft drinks. From time to time peccadillos sweet-fritter, capirotada, granny chocolate, coryza, coyota, biznaga covered, cusirí yaqui with pumpkin, igualama sweet, pumpkin empanadas, etcho (fruit) jelly, marzipan, sahuaro honey (permission Semarnat), wafers, pinole, put hard, guacapoponi, yumero. Everything with measure.

Soup broths and soups, pinta hen, huacabaque (wakabaki-guacabaqui), pozole, juliana. Increase the consumption of legumes (Leguminosae, Fabaceae): almorta, lupine, beans, peas, chickpea, pigeon pea (also fodder), beans, lentil, veza, all kinds of beans and beans. Mediterranean culinary table. Learn to use Asian recipes with soy grain (limited use because they reduce thyroid function) and adopt other bean species used in chop suey.

Consume natural or roasted seeds: sesame, almond, amaranth, baked peanut, hemp, chia, coconut, sunflower seed, jojoba, ground flaxseed, macadamia (nut of India) nutmeg, pecan nut, pumpkin seeds, pinion, pistachio, quinoa. Jelly and water from Jamaica. Roasted snail or baggy coffee. Include oatmeal in your weekly diet. You must consume healthy, at least one egg a day to reach 25 kilos a year, be cooked, warm water, poured into hot soup, steamed or fried with very little oil. It improves vision and heart.

Cook the menu with chard, artichoke, celery, eggplant, broccoli, squash, chaya, chayote, cherimoya, cauliflower, green beans, corn, epazotes, asparagus, mushrooms, nopal, quelites, cabbage, romeritos, tomatillo, verdolagas, yeros. Many more that I do not know are healthy. *(3).

Bulbs and tubers such as: garlic, beets, sweet potato, onion, jicama, taro, radish, carrot, only red or baked potato (little). Use butter (not margarine or animal fat), jocoque, cream, panela. No fried potato, no mashed potatoes, cassava flour, sugar beet and cane. No meals on the street and infrecuent in restaurants.

Procure the seasonal fruit: olive, avocado, capulín, cherimoya, date (a few), pomegranate, guamúchil, guanábana, guava, fig, jinicuil, lychee, mango, mamey, quince, blackberry, nanche, papaya, pitahaya (color dragon), pitaya (red, yellow, white), watermelon, tamarind, tejocote, tuna, xonocostle, yaca, yoyomo, zapote. Biznaga and dried fruits. (*4)

Export fruits: blueberries, cherry, peach, raspberry, strawberry, tomato (a few, even if it is the number one vegetable), lemon, mamey, pineapple, mandarin, blackberry, tomato, grapefruit, grape, blackberry. Dr. Steven Gundry says dark fruits with polyphenols, green tea extract and exotic vegetables can also be included in the diet.

Choose only one beer, tequila caballito or glass of wine daily. To all this, if you still have appetite and without exceeding, you add once a week pickled oysters, clam, mule leg, ax callus, sardine, marlin, sole, mullet, fish crush, shrimp, crab, roast chicken, chicken soup, baked turkey, orange duck, steamed rabbit, beef mash, fillet (Mexico has an annual per capita consumption of 10 kilos and FAO recommends 20 kilos, for the contributions of conjugated linoleic acid that provides the ruminant meat), ham, loin, chop.

No meats with hormones (clenbuterol) and antibiotics. Do not get confused with sea salmon, which is more nutritious than farmed salmon. Little liver, kidney, roasted tripitas. Prohibited the pate, processed meats, bacon, salami, smoked, sausages, pickled in vinegar and cured in salt. As much as you like them. ** Food highlighted with bold are very healthy.

 “The rich man will not be able to say anything, little fish, with this diet or who will die”. Yes, that's what this article is about, to lower mortality and improve the health of the farmer. Your father may be healthy, grow old with good health and well-being. You do not have to buy everything in one pull; it's an invitation to try new stews little by little. It is worth making a change and not having to live with pills on the side of the desk.

As there is no perfect diet for all personalities and physiologies, we must pay attention to the quality of the food. There is no mention of seaweed, lettuce, orange, banana, watermelon and many more, which have their favorable nutritional properties, but they must be consumed in smaller quantities because of their contribution of sugar.

EXERCISE

There is no doctor to give you a written prescription for exercise. But this should be carried out as a positive effect after each meal. If there is no medical contraindication or physical impairment, exercise reduces blood glucose levels due to the Glut-4 transporter, which introduces it into the muscle cells, to give energy and thus blood sugar does not circulate. Watching television for more than 19 hours a week increases the risk of diabetes. If you are already diabetic with levels of 160-170 and you use insulin, you should consult the practices of physical exercise. You do not have to make any diet or take medications to lose weight. It is better to pay attention to the food and thus to the little step it is better to advance, that tired trotting tired, with rigorous diets that bounce later.

I hope readers find this nutrition guide useful and incorporate it into the cattle rancher diet.

ARTICLES MENTIONED

*(1)http://www.alimentacion.enfasis.com/articulos/76940-la-ciencia-basica-del-sabor-carne-res

*(2) https://www.chapingo.mx/revistas/revistas/articulos/doc/rchszaVIII1067.pdf

*(3) http://www.cocimania.com/especias-de-la-a-a-la-z

*(4) https://www.mexicodesconocido.com.mx/frutas-originarias-de-mexico.html