Juniper is one of the most traditional spices of Old Polish cuisine. This indispensable addition to venison dishes and marinades for meats has gone a long way to oblivion at the expense of more and more exotic products on our market. In this article, I will try to remind you what this eternally green plant is and why it is worth to use it in your kitchen.

What is juniper?
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Juniper is a conifer plant, which is part of the cypress family. This plant, next to pines, is the largest group of coniferous representatives on earth. Despite the large diversity of species (it is assumed that there are from 50 to over 70), only two of them naturally occur in Poland. This plant is grown mainly for ornamental purposes. Very often it occurs under the name of an evergreen shrub. It owes its name to its longevity, as some species can survive for over 100 years. Juniper berries are used as a seasoning for venison dishes, while branches are often used as an ingredient in herbal mixtures for smoking meats and cold meats.

Juniper – properties

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Juniper, however, turns out to be a great addition to dishes for our health. Above all, it is worth mentioning here in this plant oil, whose main source are fruits called pine cones. The composition of juniper oil contains substances called terpenes, among which should be distinguished such as camphene, limonene, pinene and terpineol.


These compounds have a strong warming and microcirculatory effect, which significantly affects the metabolism of tissues and facilitates the removal of unnecessary metabolites in cells. Terpenes also have significant disinfectant and bactericidal properties, whose strength is compared to antibiotics. What’s more, terpenic compounds are characterized by a strong diuretic effect.

In addition to these substances, juniper also has flavonoids and tannins. These are compounds whose activity in our body has been often presented by me in other articles.

In the case of juniper, this is mainly about stimulating properties of the digestive system, which results in faster and more efficient functioning of the intestines and stomach. In addition, they stimulate the liver to produce bile, which helps digest heavy and greasy foods.


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The use of juniper is conditioned by the way the plant is used. When talking about the external use of the healthy character of an evergreen shrub, one should take into consideration the warming and stimulating effect of congestion. Therefore, juniper is very often used as an ingredient in ointments or oils used to relieve rheumatism, neuralgia and rheumatic diseases. Massage around the airways is a very good solution for respiratory problems and colds. Juniper can also be used for anti-cellulite treatments as well in the case of excessive dandruff.

However, this is not the end of the uses of this plant. Juniper can also be used internally in the form of infusions, tinctures, as a spice that diversifies the taste of dishes, and also in the direct form – we are talking about chewing a pine cone. What causes the use of this plant inside our system? First of all it prevents the effects of overeating and reduces the problems on the part of the digestive system, such as bloating or constipation. In addition, it alleviates the symptoms of bacterial infection in the urinary tract, intensifies the beneficial activity of the liver by increasing bile secretion, stimulates appetite and clears the airways.

It should be remembered that in the case of juniper and other supplements, moderation and conscious consumption are of great importance. During the day it is recommended to chew up to 4 fruits of this plant, and juniper oil can only be used externally. Excessive supply of juniper can lead to irritation of the kidneys and stomach. Extracts from juniper in the form of infusions or tinctures are contraindicated in the case of acute inflammation of the digestive system, serious kidney and liver diseases and for women during pregnancy.


What is hidden in your food?

Did you happen to me that after throwing a half-kilo of minced meat into the pan after frying, a few pieces of it were left in the bottom of the pan? How often when choosing a ham we are guided only by its appearance, this appetizing, flawless lighting? The choice of meat should not be limited to an affordable price, because it often does not go hand in hand with quality, and the producers cheat us, sell meat products, in which the meat is the least composed. In the case of meat, instead of quantity, it is worth focusing on quality.

You are what your food was eating

First of all, we have to pay attention to animal breeding. Without this, there is no question of good quality meat. The conditions under which animals are kept and what they are fed can have a direct impact on the composition of the meat. Studies show that the meat of grass-fed animals compared to grain-fed animals has a slightly smaller amount of myristic and palmitic acids belonging to saturated fatty acids.


Animals crowded in cages that have never seen the sun often get sick, so it happens that they are given antibiotics and vaccines containing harmful substances that accumulate in their adipose tissue. If you do not want to eat meat that will hurt more than it helps, choose from proven farms where animals are grown organically and have access to fresh air and natural feed.

What is hidden in meat products?

Manufacturers do everything to make meat products, such as hams, sausages, sausages or pates, produce as cheaply as possible, i.e. with a reduced content of meat, so they fill them with other substances. Unfortunately, mainly due to these additives processed meat was on the list of factors causing cancer according to the WHO. In the process of traditional smoking of meat products during wood burning, polycyclic aromatic hydrocarbons (PAHs) are produced, which together with smoking smoke get into the meat. The most toxic are benzo (a) pyrene. These compounds have pronounced chronic toxicity. They are dangerous because they cause neoplastic changes in various tissues. Many of them are also responsible for mutations of genetic material. These compounds are also present in grilled meat. Therefore, we should limit to the minimum the consumption of smoked and grilled meat.

Preservatives and other ingredients

It’s best to prepare the sausages yourself. We can cook good-quality loin in herbs or bake in marinade. However, if we go to the store, pay attention to the composition and appearance of the ham. Often the meat content does not exceed 50%.

The meat contains preservatives whose task is to protect against the development of microorganisms. Preservatives include sodium, potassium, sodium (potassium) and potassium nitrate, and sodium nitrite. Potentially carcinogenic substances, however, include sodium nitrite (E250), which in combination with amino acid degradation products leads to the formation of nitrosamines that have carcinogenic properties. Consumption of sodium nitrate (III) may be particularly dangerous in infants as it may result in anemia. Meat products also contain thickeners, e.g. phosphates. A diet rich in meat products may therefore contain too high doses of phosphorus and cause disturbance of the calcium-phosphate economy, which may increase the likelihood of osteoporosis in the future. The emulsifiers, antioxidants, stabilizers and acidity regulators contained in the meat are considered safe substances.

Mechanically separated meat (MSM)

MOM is the main ingredient of not only nuggets available in fast food restaurants, but also sausages, pates, sausages and canned meat.

MOM is a crushed raw meat and fat mass. The product is obtained by removing meat from tissues adhering to the bones after their separation from the carcass or from poultry carcases using mechanical means, which leads to the loss or modification of the muscle fiber structure. The meat and bone mass is squeezed through special cylindrical sieves, on which larger bones remain. A mass is formed containing meat, fat, cartilage, tendons, skin and connective tissue, which is then pressed into a uniform mass. Products containing a high content of MSM in their composition are characterized by a lower nutritional value. In such products, the content of saturated fatty acids and cholesterol is higher, while lower proteins. These products also contain larger amounts of preservatives, because the resulting meat-fat mass is unstable.

How to become an informed consumer?

These rules will protect you from the wrong choice

– avoid meat from mass rearing;

– buy meat only from reliable sellers or from organic sources;

– try not to buy meat products, but if you like them, pay attention to the composition of the meat content, the number of preservatives, the processing process;

– limit smoked products;

– bake pates and ham at home;

– do not buy products with mechanically separated meat and those in which the meat content is less than 80%.


Digestive System

Real bombardment of nutrients

Each of us has different goals when it strives for a dream figure – some people are putting on unnecessary kilograms, others are at the stage of building muscle mass. Also the field of sport imposes our preferences regarding the figure. However, in each case, this diet represents 80% of success. The form begins on the plate! Eating processed foods with low nutritional value, we will never feel good and full strength. It is time to introduce into the diet products that are a real bombardment of nutrients.

The composition of the egg amino acids is a standard protein to determine the appropriate proportion of amino acids in other products. Most contain cysteine, an amino acid that is necessary for the synthesis of the strongest antioxidant in our body – glutathione. It is a source of nutrients, such as choline, aiding nervous system and integrity of cell membranes, or fat-soluble vitamins, mainly A and D, which has a beneficial effect on any body system, not only bone.
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Chinese cabbage

This inconspicuous plant belonging to the cabbage family contains many nutrients. Chinese cabbage, like every green vegetable, contains chlorophyll, which supports the body’s cleansing processes. It is also a source of provitamin A, vitamin C, folic acid and a valuable source of calcium. The anthocyanins contained in it are strong antioxidants.

Orange Triad + Greens


Chlorophyll giving intensely green color to spinach leaves, contributes to the detoxification of the body, hence green cocktails are considered to be the source of youth. In addition, it contains many essential elements, such as magnesium, calcium, iron, potassium and zinc. Unfortunately, oxalic acid contained in it hinders calcium absorption, therefore it should be consumed with products rich in this element, eg with dairy products.


Parsley is usually added in symbolic amounts to dishes, meanwhile you can easily make a green cocktail or pesto, because it is really worth it. It contains twice as much vitamin C as citrus fruit, more calcium than dairy and three times more iron than beef steak. Vitamin C facilitates the absorption of iron contained in plants.

Like all vegetables from the brassicaceae type, kale is a rich source of beta-carotene, vitamin C, K and folic acid. It is a source of protein and contains all the essential amino acids.

Curd cheese

Cottage cheese is a good source of protein, and at the same time contains very few calories, because only 99 kcal per 100 g. The protein suppresses the appetite and contributes to the acceleration of metabolism, causing a negative caloric balance.

Buckwheat groats

The standard meal of a person exercising is chicken and rice. Meanwhile, there are much better sources of carbohydrates, like buckwheat, which additionally contains about 11% of protein. It is a rich source of magnesium, zinc, manganese, selenium and potassium, as well as all B vitamins, which are essential for the proper metabolism of carbohydrates and proteins.


Just like chicken, turkey meat is lean. Its advantage is low fat content with high protein content. Turkey is also suitable for those who, due to their health condition, should be on an easily digestible diet.


Trout meat not only contains the most protein among fish, but it is also a valuable source of omega-3 fatty acids. They have a beneficial effect on the circulatory system, lowering triglycerides, normalizing the heart and beneficial effects on the nervous system. Trout is a good alternative to large marine fish, such as tuna and salmon, which can be contaminated with heavy metals.


Digestive System Healthcare

Health promoting vegetables

In the minds of Poles, green light for vegetables is becoming more and more popular – our dinners are no longer limited to a salad with a lot of mayonnaise or fattening dressing. We are eager to include more varieties to make our diet more attractive. In this article, I present a list of slightly less well-known, but also health-promoting plants whose consumption is very beneficial to us. Check which of them is worth knowing!


Eggplant is also known as the pear of love, eggplant or solitary noodles. This vegetable belongs to the nightshade family, which is characterized primarily by low calorific value. A portion of 100 g of this vegetable provides just over 20 kcal. The pulp of the love pear contains a significant amount of magnesium, potassium and calcium. What’s more, it is a very good source of dietary fiber. Its amount is almost twice as high as in popular peaches or apples. In addition, the eggplant possesses vitamins A, B and C. The elongated Psianka also has strong anti-cancer properties due to the significant amount of antioxidants. First of all, attention should be paid to the anti-angiogenic nature of nasunin – a substance found in the eggplant skin.

The pear of love is used primarily to improve the metabolism of our body, increase protection against cardiovascular diseases and reduce the chance of developing cancer. Thanks to fiber, which is contained in eggplants, these vegetables are used in treatments aimed at improving the functioning of the digestive system and lowering cholesterol. However, the detoxification character of the plant can be used in cleansing diets.


A ridge or rutabaga is one of the varieties of cabbage, which is only a cultivated vegetable. Due to the large amount of water and the significant content of vitamins B and C, rutabaga is recommended mainly for people who are slimming. In addition, it is a low calorie plant and therefore can be a very common addition to our meals. However, do not overdo it! Karpiel due to the large number of cyanides leading to inhibition of iodine transport in the thyroid gland may cause hypothyroidism to develop.

Broad beans

Broad bean is a species of a very large family of legumes. Due to the small amount of fat and high content of dietary fiber, broad beans can be used by people during slimming diets. It is worth adding, however, that it is not a low-calorie plant. A standard serving of 100 g provides almost 110 calories. A large portion of folic acid and vitamins

from group B very favorably affects the regulation of the nervous system. In the case of the first consumption of beans will cover over 100% of the daily demand. In addition, it ensures a healthy pregnancy and reduces the risk of fetal malformation.

In turn, these vitamin compounds together with iron may bring particular benefits during anemia through participation in the synthesis of new erythrocytes. Another and equally important feature of broad beans is high protein content. A portion of 7.6g of protein in a 100g portion of boiled vetch is a good solution for everyone promoting meatless lifestyle. A significant amount of potassium and a small portion of sodium is an effective element in the process of regulating the level of cholesterol in the blood.


The usual pea variety is often referred to as green peas. This plant comes mainly from the areas of North Africa, Asia, eastern and southern Europe and the Caucasus. Currently, it is practically practiced in most parts of the world. Peas are best eaten raw – thanks to this we will provide a larger amount of health-promoting mineral salts and vitamins. The vegetables are numerous and useful substances. We are talking about beta-carotene, fiber, numerous vitamins (B, C and E) and the mass of micronutrients. In the context of the latter, it is worth adding that here mainly for phosphorus, potassium, calcium and iron.


Kale is one of the cabbage varieties that is characterized by long and very wrinkled leaves. It occurs mainly as a crop, rarely can you encounter wild growing representatives. Very often it is treated as an ornamental plant rather than edible which is dictated by multicolored leaves. Their colors usually dominate in green and its purple, brown and slightly darker shades.
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The composition of kale should not surprise anyone. The wrinkled cabbage variety is characterized by the presence of a large number of numerous antioxidants. The composition of the plant can be found beta-carotene, lutein or zeaxanthin, which effectively improve the functioning of the eye and remove from the body an excessive amount of toxic oxidizing compounds. Kale is also a vegetable with a rich content of fiber and numerous mineral salts. Here, mainly talk about potassium and calcium. Thanks to this, it can be classified as one of the ways to protect the circulatory system and the digestive tract against numerous problems such as excess cholesterol, elevated pressure or ulcers.


Squash is a plant that is a cross between two equally popular vegetables, ie zucchini and pumpkin. The largest benefits for our body are provided by young squashes, which have a soft flesh and a light and soft skin. What decides to include it in your diet? First of all, the low calorific value – a portion of 100 g is only 15 kcal. In addition, squash fruit does not accumulate an excessive amount of harmful heavy metals. However, they have other properties that are equally beneficial to the body. This is about the presence of beta-carotene, vitamins B and C and phosphorus, potassium and calcium. Squash also has a diuretic effect.


Kohlrabi is another variation of vegetable cabbage, which, like kale, occurs mainly on crops. It’s rare when you can meet with wild kohlrabi. In Poland, it is one of the most common crops, but somehow not very often lands on our tables. It is a pity, because in practice it turns out that it has many valuable ingredients. In addition to the richness of vitamins A, B and C and the mass of micronutrients like phosphorus, iodine, magnesium, manganese, copper, potassium, calcium or iron, it also has other beneficial compounds. An example may be pantothenic acid, which determines many processes in our body. Accelerates wound healing, improves the functioning of the gastrointestinal tract, the circulatory and nervous system, or improves skin pigmentation and the condition of our hair.



Patisons are called a slightly less known variety of pumpkin, which was imported to European areas by Spanish travelers. It was they who took a pumpkin-shaped vegetable with them on trips to North America. Patison turns out to be a very versatile vegetable – in culinary practice it can be used for stuffing, goulash preparation, solo or as a component of dinner dishes and salads. Very often, patisons belong to the group of ornamental vegetables.

However, it is really the composition that determines that patisons can be called healthy vegetables. Due to low calorific value plants (17 kcal / 100g) are a good product during weight loss and a substitute for more fattening products. What’s more, the patisons are a kind of storage of beta-carotene, phosphorus, magnesium, iron and some vitamins (B1 and B2, as well as C).


Parsnip is one of the plants belonging to the family of celery. It occurs mainly in Europe and in some areas of Asia, but over time its presence has spread to the whole world. Once a very popular plant in our country was the main addition to the dishes being prepared, it slowly begins to return to our tables.

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In the composition of parsnip we can find large amounts of protein, phosphorus, potassium, calcium or iron. In addition, it has vitamins B and C. The vegetable also has a strong detoxification and diuretic effect, therefore it is recommended especially for people with kidney problems, bladder or rheumatic disease. However, due to its high caloric content, it is not recommended for people during weight loss.


The name rhubarb refers to the plant variety, which includes almost 60 different species. Rzewień is characterized by a sour and tart flavor, the leaves of which have a red-pink color. A portion of 100 g of rhubarb provides our body with only 20 kcal and a large portion of fiber, therefore the use of this vegetable by people who care o the line will be particularly justified. In addition, the rhubarb has in its composition health-promoting ingredients like phosphorus, magnesium, iron, beta-carotene or vitamin C.

When describing the rapids, one should pay special attention to two very interesting elements present in this plant. The first of these is rapontygenin. It is a very strong compound among the polyphenols, whose ability to reduce the rate of division of cancer cells has been scientifically proven. What’s more, this substance is antiallergic and improves the work of the circulatory system. The second is raponticin – a substance with strong estrogenic activity which is particularly important for women in the period of climacteric as and younger girls who have a problem with acne. Rhubarb, however, is not recommended for men with testosterone deficiency because the vegetable can lead to an increase in this deficiency.


Rukhava is a popular name for a plant that is more often found as rocket. In systematics it is classified as a plant from the Brassica family. For a long time, categorized cress as a close relative of organisms referred to as corpse. After some time, it turned out that the greater affinity of rocket is attributed to the genus of the cress.
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The cress is especially recommended for people showing symptoms of avitaminosis – a disease resulting from deficiencies of basic nutrients due to illness, treatment or other causes. Extract

from rocket salad is referred to as glikonasturcine. Moreover, the cress is one of the rejuvenating products. Thanks to the rich amount of beta-carotene and vitamins C and E, the vegetable has a very strong antioxidant character which effectively prevents the development of many diseases and deterioration of our health.


Turnip is also often referred to as typical cabbage, which is known primarily from cultivation. The popularity of this vegetable applies to all areas with a moderate climate. The turnip roots have mustard glycosides with high sulfur content. The oil compounds contained in the roots, however, have a specific taste and smell. These substances lead to a marked improvement in skin perfusion and stimulation of the production process of some human secretions, such as digestive juices, saliva or bile. In turn, phytoncides are responsible for protecting our system against the development of pathogenic microorganisms and microorganisms.

However, this is not the end of numerous, health-promoting properties that comes with eating turnips. The tubers of this plant contain strong disinfectants and anti-seborrhoeic sulfur compounds such as rafanol and rafanin. In addition, it has a large amount of phosphorus, magnesium, potassium, calcium and iron. The high content of vitamins B1, B2, C and PP also confirms the very beneficial nature of vegetables for the human body.


The name salep comes from the Turkish language and refers primarily to the drink popular in this tradition. This term is also a known term for male orchid tubers, from which this drink is made. Very often it was found under the name of Chinese ginseng or a natural aphrodisiac. In practice, salep is mainly used for problems arising from the digestive system – diarrhea, excessive gastrointestinal tract stasis, digestive problems or extreme cachexia caused by the disease. It is often used as a warming agent and making it easier to fall asleep.


Skorzonera is a plant belonging to the Asteraceae family, which mainly comes from the areas of south-central Europe and some areas of Asia. Today it is grown only in some countries. The real name of the scallions is the black snake root, although very often one can meet with the common term or black root. The term comes from the edible part of this vegetable, i.e. the root covered with black skin, which, after peeling, reveals a white flesh to us.

The snake’s taste is very similar to popular asparagus. Skorzonera, in addition to minerals and vitamins found in the plant, also contains nicotinic acid. This compound in the synthesis and distribution of numerous substances such as amino acids, fatty acids or carbohydrates. It also widens blood vessels and inhibits the toxic effects of some chemical compounds and pharmaceuticals.


Sorrel is a representative of the knotty family. The term covers over 200 species of plants that occur practically in all areas of our globe with a moderate climate. It is worth remembering that this species diversity may cause problems in differentiating edible varieties with those that are colloquially treated as weeds.

Sorrel is one of the main sources of beta-carotene. A single portion of 100 g of this plant will cover almost 80% of the daily demand. This compound is a very good antioxidant that not only cleanses our body but also delays the process of progressive aging. In addition, there is routine in the composition of sorrel, which effectively improves the condition of blood vessels. In addition, it supports antioxidation processes. It is also worth mentioning that excessive consumption of sorrel may be detrimental to our body. The reason is the presence of oxalic acid, the surplus of which may lead to deterioration of calcium absorption and the formation of insoluble oxalate crystals.

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Digestive System Health & Beauty

Macronutrients in reduction diet

Many people who want to lose unnecessary kilos are wondering how they can get the desired effect. Of course, it is important to achieve a negative energy balance. Combination of an appropriate diet and physical activity is the best solution. During the reduction, it is also important to accelerate the metabolic rate. Are including, among others, regular training sessions, as well as a well-balanced diet rich in nutrients such as protein, carbohydrates and fats. What is the role of the components in the process of reducing body fat?

Protein in the reduction diet


The protein in our body has many important functions. It is a component of enzymes, hormones and the building blocks of tissues, including muscular tissue. In the process of weight loss an important role is played by the fact that proteins increase post-prandial thermogenesis, that is, they speed up our metabolism after a meal. This increase is around 25%. The protein also has a beneficial effect, increasing the feeling of satiety. In training people wishing to lose unnecessary kilograms, it also plays an important role, adapting the body to physical exertion and regenerating muscles after training. It is important, therefore, that every meal consumed on the diet should be properly balanced and contain a source of protein.

A good source of protein in the reduction diet are products such as poultry, fish, eggs, milk and dairy products and legumes. The recommended amount of protein in the reduction diet is about 1g / kg body weight. In physically active people, this amount may be increased to 1.2 g / kg body weight. Providing the body with too small amounts of protein in the reduction diet may result in a decrease in the basic metabolism and lead to the loss of muscle tissue. The excess protein, which is excreted through the kidneys, may also be unfavorable, which may lead to their efficiency being impaired.

Carbohydrates in the reduction diet

Carb Control
Carbohydrates are the main source of energy in our diet. The recommended daily supply of carbohydrates varies from 50 to 60% of energy demand. Insufficient supply of carbohydrates may result in fast fatigue and weakness of the body, because glucose stored in the muscles and liver is a source of energy for the trainings. So let’s take care that they are included in a pre-workout meal.

In the reduction diet, the glycemic index (IG) of consumed products is very important. It is related to the body’s reaction to a given product. Consumption of products with a high glycemic index causes a rapid increase in the level of glucose in the blood, which may result in the storage of adipose tissue. This is because carbohydrates with high IG cause a rapid release of the hormone – insulin. An increased amount of insulin in response to consumed carbohydrates can transform unnecessary carbohydrates into fats that will be deposited in fat cells.

In the reduction diet, it is therefore worth avoiding products such as white bread, flour, rice and pasta, as well as sweets and processed products.
The sources of low and medium-weight IG carbohydrates are coarse groats such as buckwheat, barley, brown rice, whole-wheat pasta, wholemeal bread, and vegetables and most fruits. Whole-grain products as well as vegetables and fruits are also a very rich source of dietary fiber, which plays an important role in regulating the digestive tract and increasing the feeling of satiety.

Fats in the reduction diet

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Fats in the reduction diet should provide about 25% of energy. It should be remembered that they are the most calorific of nutrients. However, they are necessary for the proper functioning of our body. The most beneficial for us is the elimination of saturated fatty acids – for unsaturated fatty acids. Unsaturated fatty acids (EFAs) are the building blocks of cell membranes, lower cholesterol levels in the blood, as well as increase the strength of myocardial contraction by increasing the blood flow through the coronary vessels of the heart. It is also important to provide an adequate amount of polyunsaturated omega-3 fatty acids, which have anti-inflammatory activity and, as research has shown, can increase the body’s endurance by improving oxygen metabolism.

The reduction diet is preferable
– use of vegetable oils such as olive oil, rapeseed oil or linseed oil for salads;
– inclusion of seeds, oil seeds and nuts in the diet;
– consumption of sea fish 2-3 times a week.

Effective fat loss

Remember that a healthy, balanced reduction diet ensures gradual loss of body fat. This gradation is important because it can protect us from the yo-yo effect. Fast weight-related with a sharp and significant reduction in the supply of kilocalories and nutrients, it results in a lowering of the metabolic rate and the body’s attitude to fat tissue saving and storage. It is important, therefore, that the diet is suitably suited to us in terms of calorie content and the amount of proteins, carbohydrates and fats.



The problem of insufficiently high testosterone levels is found not only among people exercising, but also most men of middle age. This extremely important male sex hormone determines not only sexual performance, but most of the processes taking place in our body. In this article, we will try to get a bit closer to the subject of phytohormones – plant compounds that can effectively improve its concentration.

What are phytohormones?

Green Phytofoods

The concept of phytohormones in medicine and broadly understood health literature refers to substances that manage the development of plant tissues. The term is also used for compounds of plant origin that work in the human body like hormones. In the context of our system, we speak first and foremost about substances responsible for stimulating the anabolic processes of protein molecules, i.e. real development and impact on strength and muscle mass.

The following groups of compounds are distinguished in systematics, including phytohormones

– phenylpropanoids;

– flavonoids;

– fatty acids;

– lignans;

– steroids;

– stilbeny;

– triterpenoids.

How do phytohormones work?

Before we go on to determine the exact function of phytohormones, we have to say something about the effects of steroid hormones. It is with these compounds that phytohormones cooperate most often. Steroid hormone compounds penetrate the interior of the muscle cell membrane from the blood. There are characteristic receptors in the form of proteins whose function is to bind to hormones and convert them into the so-called transcription factor. This factor is responsible for the initiation of anabolic processes. This means that they affect our genes and stimulate them to produce various types of muscle proteins that determine the size of our muscles or strength.

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It turns out that in practice there is a mass of similarities between plant phytohormones introduced into the human body and its own hormonal compounds of steroid character. We are talking here about the spatial structure of these compounds or their physicochemical properties. Participation in a series of changes argues their supposed impact on the increase in the level of active anabolic steroids. In practice, we are talking about three main modes of action here.

The first of these involves real impact on the synthesis of steroid hormones. Steroidal anabolic hormones are created by uneconomic reactions (ie sugars and fatty acids) or more efficiently from cholesterol. Compounds referred to as phytosterols are substances that have molecular structure identical to cholesterol. It can therefore be assumed that anabolic steroids can also be produced in our system through the supply of phytohormones. Scientific research proves that herbal phytosterols clearly contribute to the increase in both male and female sex hormones, but the degree of cholesterol uptake remains unchanged. Produced compounds are further transformed by the natural intestinal flora to other forms that show greater activity than testosterone.

In addition, phytosterols are responsible for cholesterol transport pathways within the intestine, which significantly reduces its level in the blood.

This, as is well known, leads to a reduction in the risk of developing cardiovascular disease. It is also worth mentioning flavonoids in the context of the production of anabolic hormones. These compounds not only inhibit the enzyme called phosphodiesterase, which leads to the degradation of cAMP. Flavonoids clearly contribute to the increase of its content in cells, which contributes to the intensification of the lipolysis process (destruction of fat molecules) and the activation of numerous kinases that effectively enhance the synthesis of new muscle proteins. This in turn causes an increase in muscle mass as well as strength and endurance.

Phytohormones, thanks to the similar construction similarities to our hormonal compounds, often prevent the transformation of anabolic steroids into substances with a completely different activity.

This is mainly about the conversion of testosterone to DHT (dihydrotestosterone) and estradiol. These compounds largely have a negative effect on the hypothalamus and pituitary gland and lead to a reduction in the release of gonadotropins. Reducing their content leads to a decrease in testosterone levels. This perfectly illustrates the direct impact of phytohormones on the anabolic hormone levels of our body. What’s more, the excess of altered forms of testosterone can cause a number of adverse changes to our health. Excessive amounts of DHT and estradiol can cause prostate damage, hypertrophy of the mammary gland and its excessive steatosis, retention of subcutaneous water within the thighs and buttocks, and increase the development of swellings in the joints.

With the total amount of testosterone produced in the testicles maximally 3% reaches our muscular system and leads to its development. The remaining amount is captured by SHBG, special globulins that deprive the basic male hormone of activity. A significant part of the phytohormones is associated with SHBG, taking the place for testosterone, which causes that more of it goes to muscle tissues. In addition, some phytohormones effectively inhibit the synthesis of this specific type of globulin, which takes place in the liver.


In practice, it turns out that there are a lot of plants that have been recommended for a long time in order to improve sexual functionality and to support physical vigor. Today, they are referred to as tonic preparations – increasing the endurance of the body in relation to the heavy physical effort and extreme environmental conditions. Below we present the species of plants that are not only the most popular in terms of recognition, but also the most common use.

Manchurian aralia

In its composition we find triterpenoids. Aralia is a relative of ginseng, occurs primarily in Siberia, where for many years has been known as the basic ingredient of local folk medicine.


Moots, or the popular Tribulus, are characterized by the presence of steroids and flavonoids. It is one of the most popular and best documented plants with anabolic and aphrodisiac (ie prosexual) activity, which is used in sport supplementation.


Garlic already in the days of ancient Egypt was recommended to fighters to improve physical fitness. Thanks to the rich content of flavonoids, steroids and sulfur compounds, garlic is recommended not only to improve immunity and increase testosterone levels, but also to intensify fat burning processes.


A basic component of home-made first-aid kits for people living in the Balkans and modern herbal medicine. In its composition we can find polyunsaturated fatty acids, steroids and triterpenoids.

Chinese tea

Green Tea EGCG

Chinese green tea variety is a rich source of flavonoids, steroids and triterpenoids. Due to the large amount of catechins and isoflavones, Chinese tea increases the level of protein anabolism (studies prove an improvement in the nitrogen balance by almost 10%) and purification processes and thermogenesis.

Indian incense

Kadzidłowiec is known to athletes mainly as an anti-inflammatory agent and strengthening the structure of the musculoskeletal system, i.e. fascias, joints, tendons or ligaments. This is possible due to the increased resistance to overloading. In addition, thanks to the presence of triterpenoids, it can be included in anti-catabolic preparations.

Sawmill palm

Saw Palmetto Berries

This plant is known primarily to the inhabitants of the Caribbean Sea. Flavonoids and steroids present in the palm determine strong aphrodisiac properties and clear toning effect. The basic ingredient in many measures to alleviate symptoms resulting from prostatic hyperplasia.

Stinging nettle

Nettle is known primarily for the removal of subcutaneous water and the intensity of diuresis. In addition, it normalizes prostate function and shows a stimulant character, which can be explained by the occurrence of lignans and steroids in its composition.

Hair hairy

Diamond Fish Oil

Soy is a wealth of proanabolic flavonoids, steroids, triterpenoids and polyunsaturated fatty acids. Due to the presence of isoflavones, it also has a strong pro-health effect. What’s more, a rich amount of proteins is often used by manufacturers of dietary supplements for the preparation of protein preparations.


Caloric demand

On the Internet, we can find a lot of different ready-made diets. However, it is worth taking into account the fact that these are only examples (outlines) published by other people for whom the given diet was written. Unfortunately, each of us is different, and the diet should be consistent with our state of health, age, weight, height, physical activity and the goal we want to achieve. Therefore, copying ready-made diets is not a good idea. It is worth calculating your own needs and adjusting your diet to individual needs. In the article, I will tell you how to do it correctly.

Golden Sweetz

Caloric demand – what exactly is it?

Caloric demand, or total metabolism (CPM), is the amount of energy (kilocalories) that must be delivered each day together with food to our body. Knowing the value of CPM is necessary to plan your diet.

However, we must realize that the calculated CPM value will only be estimated. We are not able to calculate 100% exact demand. Everything becomes clear when we start to use the diet. Then, we can actually introduce any changes that will help us refine the diet. However, before we get into patterns, a few words about basic metabolism (PPM), which is the foundation of CPM.

BMR – basic metabolism

The Complete Cookie

The basic metabolism (PPM, also known as BMR) is the number of kilocalories we need to sustain basic life functions and the proper functioning of the body. We can include them among others physiological processes, breathing, sleep, digestion, maintaining the correct body temperature. The higher the PPM value, the higher the caloric demand.

Caloric demand calculator – is it worth it?
On the Internet, we can find many calculators that are used to calculate the demand, you can use them the most. It is important, however, to choose the right calculator. I recommend using calculators based on Mifflin or Harris-Benedict patterns.

Calculate your daily caloric demand – methods

There are several methods to calculate the demand, but I will try to present to you the simplest and the one that I consider the best.

Method 1
The simplest pattern, but not precise

1. Multiply weights × 24 hours = we get BMR (basic caloric demand)
2. BMR × activity coefficient = FINAL RESULT

An example calculation for a person weighing 80 kg, who performs physical work and trains 4 times a week

BMR 80 kg × 24 = 1920

1920 × 1.7 = 3264 kcal

Activity coefficients

1.0 – lying or sedentary lifestyle, lack of physical activity,
1,2 – sitting work, low level physical activity,
1,4 – non-physical work, training twice a week,
1.6 – light physical work, training 3-4 times a week,
1.8 – physical work, training 5 times a week,
2.0 – hard physical work, daily training.

The coefficients given above are only roughly used to determine our activity. For example – a person who works physically, but only trains twice a week, should determine his ratio in the range of 1.4-1.6.

Method 2

Carb Killa Bar

I will use a method here that I consider to be one of the best when it comes to calculating demand. It is not the simplest, and as I mentioned earlier, it is not 100% accurate, because we are not able to perfectly calculate the demand, although this method is in my opinion the closest to the ideal.

To calculate our total daily calorific demand (TDEE – total daily energy expenditure) we will use the following formula


BMR – basic metabolism. According to the Mifflina formula, we calculate it as follows

BMR = (9.99 × weight (kg)) + (6.25 × height (cm)) – (4.92 × age) – 161
BMR = (9.99 × weight (kg)) + (6.25 × height (cm)) – (4.92 × age) + 5
EAT (excercise activity thermogenesis) – kilocalories burned by physical activity

Strength training
7-9 kcal per minute depending on the intensity.
Aerobic training
5-10 kcal per minute depending on the intensity.
TEF (thermic effect of food) – thermal effect of food
6-15% TDEE.
NEAT (non-exercise activity thermogenesis) – kilocalories burned during everyday activities
It is energy spent in everyday activities not related to sleep and intentional exercises, such as walking, housework, singing, etc. Without access to specialized equipment, we can calculate the value of NEAT by keeping a diary of activities performed for a certain period of time. Each of the activities is assigned an energy equivalent.

MET (metabolic equivalent) is defined as the resting level of energy transformation, i.e. the amount of oxygen that is used by the body during eg sitting motionless in silence and calm for one minute (for a person with a body weight of 70 kg it will be around 3, 5 ml of oxygen, which gives 1.2 kcal). If an activity has, for example, 2 MET, it means that you need twice as much oxygen to do it for a minute (twice as many kilocalories). It can be assumed that 1 MET = 1 kcal / kg body weight / hour. It is worth using the table in which MET values ​​for various activities are given.
Male, 18 years old, 80 kg, 178 cm tall, 4 intensive strength training sessions per week for 60 minutes.

1. Basic metabolism (BMR)
BMR = (9.99 × 80 (kg)) + (6.25 × 178 (cm)) – (4.92 × 18) + 5 = 1828.14 kcal
2. Calories burned during physical activity (EAT)
Strength training – 4 × 60 min × 8 = 1920 kcal
The result from point 2 is divided by 7 (days of the week) = 274 kcal
We sum up the results from points 1 and 2.
(BMR) 1828.1 kcal + (EAT) 274 kcal = 2102.14 kcal
We add NEAT
about 500 kcal + 2102.14 = 2602.14
We add the thermal effect of food (TEF)
TDEE = 2602.14 kcal + (0.1 × 2602.14) ≈ 2862 kcal

Such a number of kilocalories should be consumed by the indicated man to maintain body mass. Depending on whether our goal is to expand muscle mass or reduce body fat, add 200-300 kcal to our total daily requirement or subtract them.


A person whose goal is to develop muscle mass
(TDEE) 2862 kcal + 300 kcal = 3162 kcal
A person whose goal is to reduce body fat
(TDEE) 2862 kcal – 300 kcal = 2562 kcal

I have introduced to you the method that is the fastest and the simplest when calculating demand, and the method that I consider to be one of the best in this respect. However, as I have already mentioned, we are not able to calculate the 100% accuracy of demand, therefore the most important is the constant control of your body weight and body shape. I am in favor of gradually subtracting or adding kilocalories, which allows better control of progress. If, for example, from 2862 kcal we subtracted 300 kcal and after some time no effects are visible, body mass stops, we subtract another 200 kcal.


Berries – prolongate taste of summer

Wild strawberries, forest raspberries, blackberries, blueberries – most of us associate with summer and holidays in the countryside. The pleasure of collecting them and the unique taste qualities are not their only advantages. Forest fruits are also a wealth of vitamins and minerals, so necessary for our body. Let’s get to know the most important properties.


Acai Berry 3200

Who of us did not eat dumplings with blueberries or blueberries poured with sour cream

with sugar? It must be the flavors of many of us. However, the most important properties of these fruits result from the richness of the ingredients they contain.

Blueberries are a great source

vitamins, including vitamin A, B vitamins and vitamin C;

– potassium, calcium, phosphorus and magnesium minerals;

– tannins that work antibacterial and antiviral;

– anthocyanins, which are powerful antioxidants.

Such a diverse and valuable composition of blueberries makes them exhibit numerous pro-health properties. It is worth knowing that they have a positive effect on digestive and digestive system problems, acting in two ways, slightly laxative in the case of consuming fresh fruit and antidiarrheal, if they are eaten in a dried form.

An extremely interesting and useful is also the fact that not only the fruits of this plant have a positive effect. It turns out that the leaf contains a substance called plant insulin – infusions from this part of blueberries are therefore helpful for people suffering from diabetes. Such teas may also prove to be a salvation in the case of inflammation of the urinary tract.


Chaste Berry Vitex Extract 300 mg

These dark navy blue or black fruit are also called elasticates. Appearance resemble raspberries, but they are less sweet, sometimes even tart. They have very large amounts of vitamin A, as well as E – a powerful antioxidant, called the vitamin of youth. Blackberries are also a source of magnesium, potassium and anthocyanins – antioxidants and dyes, giving a red, blue or violet color.

As in the case of blueberries, the leaves are also used in natural healing methods. Infusions of them are used in the case of symptoms of influenza and cold.

Forest raspberries

Saw Palmetto Berries

Unlike crop raspberry, the fruits of forest raspberry are small, and the harvest time is very short. They are also distinguished by a much stronger odor. They are a great source of tannins and vitamin C, that’s why tea

and juices from this fruit are often used in the case of influenza and cold. They are attributed to diaphoretic, antipyretic, expectorant, cleansing and diuretic effects.

The forest raspberry, as a source of organic acids, also has properties that support digestive processes. Infusions from the leaves of this plant are used in gastrointestinal disorders.

Wild strawberries

Their biggest advantage is the very high content of vitamin C (about 60 mg / 100 g, and therefore almost twice as much as in forest raspberry). In addition, they also provide many minerals of iron, potassium, calcium, phosphorus and sulfur.

Leaves of wild strawberry have also been appreciated in natural medicine – infusions of them are used to relieve stomach and intestines and problems with the urinary tract.

Forest fruits are an extraordinary wealth. Unfortunately, we do not appreciate them as they deserve. We consume them more and more completely or completely replace them with garden varieties, which – although also rich in nutrients – do not show such strong properties as their wild living counterparts.

The only disadvantage of forest fruits is their very short shelf life, so it is best to eat them immediately after breaking from the bush. It is also a good idea to lock them in a jar in the form of juices, jams or other preserves.

It is also worth remembering that before eating these fruits, it is necessary to wash them – otherwise they may become a source of infection with parasitic diseases, carried for example by foxes.


Your caloric demand

Many athletes believe that the silhouettes are not built at the gym, but in the kitchen. As much as 80% of the success of our figure we owe to what and in what quantities we eat. The remaining 20% ​​is hard work at the gym, which allows us to shape your dream figure.

Many novice athletes ask themselves how many days I should eat to build muscle mass? How to eat to lose excess fat in the body? Below you will find a simple step-by-step calculation that will allow you to calculate how many macronutrients you should supply your body per day.

What is my caloric demand?
First of all, you should start by establishing your Basic Metabolism (PPM). It is nothing but the minimum amount of calories needed to maintain the vital functions of your body. To explain the calculations, let’s take a person who does not practice a sport weighing 100 kg.

Pattern for PPM

PPM = 24h x your weight

That is PPM = 24 x 100 kg

For a person weighing 100 kg, the daily PPM is therefore 2,400 kcal.

The next step in our calculations is adding a coefficient of our daily activity, which ranges from 1.1 (very poor physical activity) to 1.5 (you are a very physically active person). Because our ward is just starting his adventure with sport, he set his physical activity level to the lowest, ie 1.1.

Substituting to the pattern

PPM = 24 x 100 = 2400 Kcal x 1.1 = 2640 kcal

2640 kcal – that’s how many calories a day our protector needs to provide his body so that its weight stays in place.

Building muscle mass or reduction?
If we want to build muscle mass, we should first add 300 kcal to our calculations. If we want to reduce body fat, we should subtract 300 kcal from our PPM.

Our ward decided to throw away unnecessary kilograms, which is why we will deduct 300 kcal from his PPM.

PPM = 2640 kcal – 300 Kcal = 2340 kcal

In the case of reduction, the weight per week should drop to the maximum about 1 kg. In the case of building muscle mass, the weight within two weeks should increase by a maximum of 0.5 kg. If this is not the case and your weight is standing still and the circuits do not change, add / subtract 200 kcal and observe the behavior of your body.

How much do I need macronutrients per day?

First, let’s start with the protein. For our body, we should provide 1.5 to 2 grams of protein for each kg of body weight. Our mentee assumed that for each kg of body he will deliver 1.5 g / kg.


Protein = factor x weight

B = 1.5 g / kg x 100 kg = 150 g

1 g protein = 4 kcal

B = 150 gx 4 kcal = 600 kcal

The next step is fats. We should provide 0.5 to 1 g of fat for every kilogram of body weight. Our ward decided to deliver 1 g / kg of fat to his body.


Fat factor x weight

T 1 g / kg x 100 kg = 100 g

1 g fat = 9 kcal

T = 100 gx 9 kcal = 900 kcal

We calculate carbohydrates by subtracting proteins and fats from PPM


PPM carbohydrates – protein – fats

W = 2340 kcal – 600 kcal – 900 kcal

W = 840 kcal

1 g W = 4 kcal

W = 840 kcal / 4 kcal = 210 g

Our ward must deliver to his body

B 150 g (600 kcal)

T 100 g (900 kcal)

In 210 g (840 kcal).




Few facts about cereal products

Cereal products are the basis of the diet of many of us. Bread, pasta, cereal or flakes almost every day land on our plates, which – in the absence of health contraindications – it is beneficial for our body. Contrary to the rules of many restrictive diets, eliminating cereal products from our diet is not a good idea, and what’s more, it does not make our weight fall magically. The basis of good nutrition, conducive to reducing body fat, is a varied diet, providing all the necessary nutrients, in which cereal products occupy a well-deserved high place. The problem is, however, in our choices – we love soft wheat rolls or white pasta. It is time to find out for whole grains, or the most nutritious ones. Let’s get to know the most important benefits of eating them.

Flour – the most important component of cereal products

To accurately assess the value of individual flours, please refer to with their types and types, as well as the way to receive.

To determine the type of flour, the name of the grain from which it was obtained is used – in this case we are talking about the two most important – wheat and life, because they are the most commonly used ones. The part of the name of the flour is its type (indicated by the appropriate numbers, e.g. type 450), in other words the amount of minerals, so-called. ash, expressed in grams per 100 kg of flour. In other words – the bigger the number, the more nutritious the flour is.

In this way, we divide wheat flour into the following types

– type 450 – cake;

– type 500 – krupczatka;

– type 550 – luxurious;

– type 650;

– type 750 – bread;

– type 1050;

– type 1400 – strainer;

– type 1850 – graham;

– type 2000 – wholemeal;

while the types of rye flour are

– type 500;

– type 720 – bread;

– type 1150;

– type 1400 – strainer;

– type 1850 – Starogard;

– type 2000 – wholemeal.

When choosing a flour one should follow one most important rule – its highest types are characterized by the highest content of vitamins and minerals as opposed to the lowest types that have been deprived of these precious ingredients in the purification process. Let’s look at the mechanism of the formation of particular types of flour.

Grain grain is made up of four main parts

– scales, i.e. fruit-seed coat, rich in fiber and minerals, whose task is to protect the grain;

– aleurone layer, protecting the endosperm and the embryo that abounds in protein, fiber, fats and vitamins;

– endosperm, providing carbohydrates and protein.

In the process of forming the flour of the lowest type, cereal grain is deprived of the most valuable elements of the husk, the aleurone layer and embryo. The production of wholemeal flour, on the other hand, consists in the whole grain being ground together with its major parts (listed above). This type of production also explains the color of individual types of flour – the more valuable ones are distinguished by a darker color due to the presence of external grains.

The most important types of bread

When we already have information on the types and types of flour, we can go to the division of bread.

Wheat bread, as the name suggests, is baked from wheat flour, most often with the participation of yeast. Due to the type of flour used, we distinguish ordinary wheat, graham and whole wheat bread.

Rye bread in addition to rye flour requires the presence of leaven to produce. Due to the slightly lower gluten content in this flour (compared to wheat), rye bread is characterized by a quite dense, heavy formula. An important feature of real rye bread is also the specific taste resulting from the presence of leaven. Among the rye bread we distinguish, for example, sieve, starogard or wholemeal bread, whose name results from the type of rye flour used.

The third type of bread is wheat-rye, in the production of which wheat and rye flour are mixed in various proportions.

Other types of cereal products

In addition to wheat and rye, cereals also include rice, maize, barley, oats, buckwheat and millet, and other cereal products, in which our diet abounds, we also exchange cereal, cereal and pasta.

Groats, i.e. edible cereal seeds in crushed form or only without hard husk, is a group of cereal products which has a high nutritional value.

The most important types of groats are

– buckwheat – one of the healthiest, high in protein high quality, similar to the quality of leguminous protein, also rich in carbohydrates, B vitamins, vitamin PP, calcium, iron, phosphorus, potassium and magnesium;

– millet – arises from the hulled millet grain, has deacidification properties, is ideal for people on a gluten-free and easily digestible diet, as well as for people suffering from joint ailments;

– barley – pearl barley, pearl barley and barley broken, is the most commonly eaten barley;

– maize – good for people on a gluten-free diet, it is a source of fiber, B group vitamins and also beta-carotene;

– manna – produced from wheat, is the second barley next to barley, as easily digestible it works well in children’s diets and people suffering from digestive system ailments;

– couscous – is made of durum wheat and is considered a product combining the features of groats and pasta.

Flakes are a frequent element of many of us breakfasts, the most important of them are Oat flakes – their health properties are innumerable, they are a good source of fiber, B vitamins, vitamin E, magnesium and selenium; help to lower the level of bad cholesterol, greatly affect the condition of the skin, hair and nails, in addition, they work on reducing diets and for a long time provide a feeling of fullness;

– barley flakes – rich in fiber, B vitamins, vitamin PP and numerous minerals – magnesium, potassium, calcium, phosphorus, iron; fiber contained in them positively affects both the digestive system and blood circulation, reduces the level of bad cholesterol;

– cornflakes – great for people on a gluten-free diet, rich in protein, vitamins A, E and from group B, as well as fiber; during their selection it is necessary to familiarize themselves with the composition, because most of them may turn out to be a highly calorific product and not very healthy due to the additives used.

Pasta, among which you can mention wheat (including white and wholemeal), but also rye, rice, soy, corn, buckwheat, oat or spelled.

The number of cereal products that we can incorporate into your menu is huge. It is important, however, to choose the ones of the highest value – thick cereal, bread and whole-wheat pasta, brown rice or oatmeal.

This famous fiber – why is it so important?

One of the most important values ​​of the so-called wholegrain cereal products are fiber. Although they are not the products that are the most abundant in this ingredient, they are its main source for many of us, because we eat the most of them.

Numerous scientific studies confirm that the change of the resulting products from white flour cleaned to wholefood, rich in fiber, it has numerous health benefits

– has a positive effect on the heart and cardiovascular system, because it regulates blood pressure and reduces the risk of numerous cardiovascular diseases;

– reduces the level of abdominal fat – according to scientists in people who excluded purified products and regularly consume these whole grains, its level is 10% lower;

– gives a feeling of fullness for longer, protects against attacks of hunger and unnecessary snacks, thanks to which it is beneficial in reducing diets;

– improves metabolism;

– regulates the level of sugar in the blood, protects against its sudden fluctuations, which is important especially for people suffering from diabetes, but also for others – thus protects against sudden fatigue;

– reduces the risk of diabetes – research results show that in people who consumed the most fiber contained in cereal products the risk of disease was 27% lower compared to the group of people who ate it the least.

High fiber content in whole grains is a huge advantage. It plays an important role in the prevention and control of various diseases, and it also helps to maintain a healthy, slim figure. This is an important feature for athletes and people on a reducing diet, for whom fat burning is a particularly important issue.

However, not all fiber is the same health – people suffering from inflammation of the stomach, pancreas, biliary and intestinal tract, gastrointestinal catarrhage or stomach and duodenum ulcers should give up from wholegrain products to their cleaned counterparts. With the mentioned diseases, excessive consumption of high-fiber products may cause or exacerbate abdominal pain, bloating or diarrhea.

5. Other nutrients contained in whole-grained products

Fiber, which has a positive effect on our figure and health, is not the only wealth of wholemeal products. They are also a good source of the following minerals and vitamins

– phosphorus;

– magnesium;

– zinc;

– iron;

– folic acid;

– vitamin PP;

– vitamins from group B.

An important issue also applies to the protein contained in flour – the higher the type of flour, the better it is in quality. This is due to the fact that the composition of amino acids in the grain depends on the way they are processed – darker flours are characterized by its much higher nutritional value.

How not to be cheated?

Today, the food industry in most cases puts for a short time and low production costs, not quality, which is why – contrary to appearances – it is not so easy to find good bread.

Manufacturers use various tricks that can confuse us

– coloring the bread to get the brown color characteristic of bread made from wholemeal flour – for this purpose, for example, caramel, malt or maltose syrup are used;

– sprinkle the bread with various grains, for example, with seeds or pumpkin seeds and sunflower, to get the impression of healthiness of their products;

– they use a catchy name, eg wholemeal bread (wholemeal is a name that Polish standards do not take into account – wholemeal bread does not have to be wholemeal bread, the correct names of bread types come from the name of the type of flour used to bake them – wholemeal bread, graham , Starogard, etc.);

– they describe the bread with the names of rural, traditional, multigrain type, which mean nothing and can only be bad counterfeit products, properly colored and sprinkled with grains.

So how can you not be fooled? Pay attention to

– the composition of real bread has in its composition flour of a certain type, water, salt, yeast or in the case of rye bread leaven and healthy additives, such as pumpkin and sunflower seeds, ground, oatmeal, poppy seed, sesame, bran. If the list of ingredients is longer and contains preservatives, stabilizers, dyes, improvers and other additives, the product has nothing to do with real bread;

– the bread structure is made from wholemeal flour and will not be fluffy and soft as white bread, and heavy, compact and clayey; in addition, it should not crumble, and its freshness is kept much longer.

Producer scams are also encountered in the case of pasta and flour. The first ones can be colored, whereas the flours are called the insignificant slogan full-grained. In both cases, the most important thing is to read the composition and check the type of flour and the presence of dyes.

Whole grains are extremely important components of our diet, rich in fiber, high quality protein and numerous minerals and vitamins.

In the absence of health contraindications, it is worth incorporating them into your diet. As confirmed by numerous scientific studies, their regular consumption will help us in a healthy weight reduction and maintenance, and also can protect against or relieve many diseases.

But let’s be smarter than dishonest producers – read the lineups and check the quality of the full milling products, because otherwise we can spend money on chemical counterfeits.