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Quinoa is another product that over time can become a regular visitor on Polish tables. Thanks to its numerous pro-health properties and high popularity, this exotic food product is slowly becoming an increasingly available product. If you want to find out if it is really worth taking a look at someone, check out the article below!

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What is quinoa?


Quinoa, also known as Peruvian rice or quinoa, is a plant known as pseudozhoża. This means that it produces starch-rich seeds, which, however, are not included in cereals. The origin of this plant is attributed to the areas of South America, where it is very often called the mother of cereals, sacred grain of the Incas or golden grain. This product is used in the culinary art, where it is used as an addition to main dishes, soups or salads. Quite often, quinoa is also used to make desserts.

Quinoa – properties

Quinoa, like soy or nuts, is one of the few products in which proteins of vegetable origin are considered to be of full value. The rationale is the presence of all exogenous amino acids that are not capable of self-synthesis in the human body. It is also worth paying attention to the fact that due to the high content of the protein, the quinoa is a very good alternative for people who avoid meat.

Another and equally important aspect regarding the properties of quinoa is the high content of unsaturated fats. I am talking primarily about linoleic, linolenic and oleic acids. As it is well known, these compounds are conducive to maintaining the proper lipid profile of our body. This means that quinoa is a very good product in the case of excessive cholesterol or as an element of atherosclerosis prevention.

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Peruvian rice is also used in diseases related to nutrition. Quinoa is a gluten-free product, so it can be successfully used by people suffering from celiac disease. It is also worth mentioning that quinoa has a low glycemic index, which is 35. Such a small result confirms the justification for the use of this product in the diet of people struggling with diabetes. In the case of this group of people, it should be added that the quinoa is a good source of fiber.

Nutritional value of quinoa

Using the USDA data (National Nutrient Database for Standard Reference), below we present the nutritional value of quinoa in 100 grams of product
Energy value – 120 kcal,
Total protein – 4.40 g,
Fat – 1.92 g,
Carbohydrates – 21.30 g (including simple sugars 0.87 g),
Fiber – 2.8 g.

thiamine – 0.107 mg,
riboflavin – 0.110 mg,
niacin – 0.412 mg,
vitamin B6 – 0,123 mg,
folic acid – 42 μg,
vitamin A – 5 IU,
vitamin E – 0.63 mg.

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calcium – 17 mg,
iron – 1.49 mg,
magnesium – 64 mg,
phosphorus – 152 mg,
potassium – 172 mg,
sodium – 7 mg,
zinc – 1.09 mg.

How to cook it?

The method of preparing a quadruple is extremely simple. The product is made by cooking, but before we get to it, Peruvian rice should be well rinsed in running water. Next, boil the cabbage into boiling water, which we cook under cover in the range of 10 to 15 minutes. Quinoa should be boiled in a ratio of 12, that is, for two glasses of water, one glass of a quota.

Where to buy it?
Calm all the frightened by the fact that quinoa is only available in South America. Nowadays, when online sales are very developed, access to the product is trouble-free. In the network there is a mass of health food stores or an ecological assortment that in their offer definitely have a quinoa. As for prices, they look different. It is conditioned by many factors – the producer’s brand, the basis weight of the product or the very place of production of this article.

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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.

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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.


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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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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

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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.

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Olive already settled in Polish homes permanently. This is probably due to the Mediterranean diet, which is considered the healthiest in the world. Despite the consumption of large amounts of fat by the inhabitants of Mediterranean countries, the percentage of people with cardiovascular diseases is negligible. All this thanks to monounsaturated omega-9 vegetable fats, which predominate in olive oil.
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The best olive oil
The choice on the market is huge – everyone who regularly shopping in the supermarket knows this. We usually choose the cheapest because we think that each oil is the same. However, the method of obtaining it is evidence of quality and health properties. Cheap oil is most often obtained by chemical extraction and refining of olive pomace left over from the first pressing. In other words – it is a waste product after what is most valuable. Carefully read the labels and choose extra virgin oil, i.e. from the first pressing. You can also look for unfiltered oil, which contains 30% more antioxidants. Olive oil should be sold in a dark bottle to protect against the sun, which affects the rancidity of fat. It does not have to be stored in the fridge.

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Precious oil
About 55-83% of olive oil is oleic acid, which as a substitute for saturated fats can play a protective role in the prevention of atherosclerosis and heart disease. There have been many studies on the consumption of olive oil and its effect on atherosclerosis. Oleic acid helps to reduce cholesterol and prevents lipid oxidation in LDL lipoprotein particles. Therefore, it counteracts the formation of inflammation, which is the main cause of atherosclerotic plaque formation. At the same time, it reduces the concentration of this fraction in the blood and increases the concentration of HDL fraction, which counteracts the accumulation of cholesterol in the walls of the arteries.

The phytosterols contained in it are also responsible for such properties of the oil. Many years of research show that the daily consumption of phytosterols can prevent the development of atherosclerotic lesions in the blood vessels. In the daily diet, the largest part should be occupied by β-sitosterol, which in comparison with other phytosterols is found in the most abundant oil. Oleuropein is also an important substance for the cardiac system – it lowers blood pressure, dilates blood vessels and has a diastolic effect.

Olive oil – not just for the heart
Vitamin E and polyphenols (found only in extra virgin olive oil) contained in olive oil as antioxidants inhibit the production of free radicals, which can affect the formation of tumors by damage to the genetic material of cells. Many epidemiological studies confirm the lower incidence of cancer of various organs, mainly the large intestine, in people who used the Mediterranean diet based on olive oil.

However, squalene in olive oil shows antibacterial properties, helps in detoxifying liver functions and supports pancreatic regeneration, which reduces the risk of type 2 diabetes. Squalene works by binding oxygen molecules, thereby delivering it to the cells, also improves the transfer of information between cells and improves flexibility skin.
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Equilibrium of omega acids

Olive oil is a rich source of omega-9 – oleic acid. As mentioned earlier, it plays a very important role in the prevention of ischemic heart disease. For this reason, the Mediterranean diet is recommended as an element of cardiovascular disease prevention.

For the proper functioning of our body, also very important are polyunsaturated omega-3 and omega-6 acids, which must be delivered with food. They play an important role, among others in the functioning of the cardiovascular and nervous systems. Due to the low content of omega-3 fatty acids in olive oil, it is important to include in your daily diet products that contain them, such as fatty fish, nuts or other oils (rapeseed oil and linseed oil).

The oil itself should be used primarily in the cold, eg add to salads or lightly chilled soup. This will ensure the stability of fatty acids and their beneficial effects on health. Frying and too strong heating oxidizes fat and turns it into a strong carcinogen. It is permissible to fry in low heat and a small amount of oil. You can also add a little water to the pan, which will slow down the healing process.

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Nobody needs convincing to the unique taste of nuts. They add flavor to dishes and are a full-blown snack. In addition to the taste, their consumption brings many health benefits. Already in the early 1990s, scientists began to wonder what makes people who regularly eat nuts less likely to have heart disease and stroke, although it is a high-fat snack.

Groundnuts paste

Nuts – a healthy heart
It turned out that the causes are many. Nuts are primarily rich in mono- and polyunsaturated fatty acids and plant sterols. Depending on the species, they constitute 40-60% of fats. They lower the levels of LDL cholesterol and triglycerides in the blood and increase HDL cholesterol, which protects against heart disease. It is widely believed that they nourish the brain – and this is true because unsaturated acids build biological membranes, including neurons, which increases nerve transmission and protects them from damage. They contain mainly omega-6 fatty acids, but the rich source of omega-3 fatty acids are, for example, walnuts. They constitute a rich source of protein, contain it on average 15-20%, which is comparable to the protein content in meat. Therefore, they should be included in the vegetarian diet.
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The unique composition of nuts

Nuts are also rich in many minerals, such as iron, magnesium, phosphorus, calcium, zinc, and potassium. Thanks to the magnesium and potassium content they have a positive effect, among others for regulating arterial pressure. They are also rich in selenium, which has anti-cancer properties and prevents diseases of sight and heart. The most selenium contains Brazil nuts.

All nuts contain B vitamins, which include they are responsible for proper metabolism, lower blood glucose levels, and support protein synthesis. Nuts are also a source of vegetable protein, its amount is from 7.9 to 21.2 g per 100 g of product. They provide the body with the amino acid L-arginine, which has a positive effect, among others for physically active people, because it helps to improve blood circulation and oxygenation of skeletal muscles. The nuts also contain dietary fiber that increases the feeling of satiety after a meal and regulates the metabolic process.

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Vitamin of youth

Nuts are a rich source of vitamin E with an antioxidant effect. Vitamin E prevents the oxidation of polyunsaturated fatty acids, protects our body against the occurrence of cancer and coronary heart disease. Vitamin E is called vitamin of youth and fertility because it slows down the aging process of cells and contributes to the normal functioning of reproductive organs in women and men. This vitamin is also very important in regulating the function of cells in the immune system.

Of the nuts, the most vitamin E contains hazelnuts (33.1 mg per 100 g oil) and almonds (25 mg per 100 g oil).

How to eat nuts

Nuts should be eaten raw. Heating and long-term storage make valuable unsaturated fatty acids oxidize and can thus become harmful to health. So let’s remember to store them in an airtight container in a dark and cool place.

Nuts contain phytic acid – a vegetable substance that limits the absorption of iron, zinc, magnesium, and calcium. To reduce the amount of phytic acid, soak nuts overnight or a minimum of 4 hours and pour out water from them. With such nuts also prepare milk with a delicate taste, rich in nutrients.

It’s worth making nuts in our daily diet. One of the ideas to introduce them to the diet may be a cocktail with nuts.


– a glass of almond milk (250 ml)

– 1,5 tablespoons hazelnuts (22 g)

– medium banana (120 g)

– a handful of blueberries (50 g)

– a teaspoon of honey (12 g)

Pour almond milk into the blender, add banana, blueberries, nuts (you can soak them before) and honey. Blend everything to a smooth mass.

Nutritional value

– carbohydrates 47.5 g,

– 7.3 g protein,

– fats 18 g.

The energy value of 389 kcal

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Sugar- root of all evil?

Sugar, like salt, is sometimes called white death. It may seem like a lot of exaggeration. Are you sure? Is it sugar that is responsible for the pandemic of obesity in the world? How to reduce its consumption and whether we can control it consciously?
Is sugar the same evil?
Everything seems to indicate that nowadays sugar can be identified with something bad. In the times of our ancestors, the irresistible urge to eat fruit rich in sugars made it possible to survive. Today, the sweet taste attraction is our curse and causes health problems. The pleasure felt while eating something sweet is one of the most intense and satisfying feelings for a person.
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The term sugar is usually understood as white crystals in a sugar bowl, which is sucrose, i.e. a compound formed as a result of the combination of glucose and fructose. However, it should be noted that the sweet taste of the products is not only sucrose.

The food is also sweetened with glucose, fructose in the form of high fructose corn syrup (HCFS). It is formed in the process of hydrolysis (interruption of bonds) of corn starch. It is much more efficient in production than traditional white sugar, which decided about its widespread use by food producers. In recent years, it is fructose that has become infamous, and the unquestionable reputation is due, among others, to the lipotoxic theory. It is the increased consumption of fructose in recent years that is associated with an increase in the number of overweight and obese people in Western societies.

Some scientific facts about sugar
According to lipotoxic theory, excessive consumption of fructose may be the cause of inflammation. Fructose, unlike glucose, can not be consumed by any cell of our body, it is metabolized only in the liver. There, it also produces acetyl-coenzyme A, which is later used for the production of free fatty acids. These are then deposited in the liver cells and, as a consequence, become the cause of steatohepatitis.
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In one of the population studies conducted in a group of 545 men, it was shown that the higher the intake of sweetened beverages, the lower the level of testosterone. This effect may be the result of overweight, which more often affects the gourmets of sweetened beverages. This study showed that men with a BMI of over 25 showed lower testosterone levels.

Excessive intake of HFCS can also indirectly contribute to excessive body weight through increased appetite. In the study group, healthy people were recommended to consume 200% of calories about their needs for one day, including 75% with products rich in HFCS. In comparison with people using a norm caloric diet, they had higher levels of triglycerides, insulin, and ghrelin.
Golden Sweetz

However, what distinguished a high-calorie diet rich in HFCS from the poor in this relationship, was to increase the appetite the next day after the application of a diet rich in sweet syrup. This may indicate a reduction in the effectiveness of the mechanisms regulating the intake of foods that are naturally triggered after consuming excess calories. Applying a diet rich in fructose in the long term may also reduce the rate of basic metabolism, as indicated by several studies.

Does the high-sugar diet also hurt the brain? This is a far-reaching conclusion and is not explicitly confirmed, however, in people with elevated levels of amyloid (an abnormal protein accumulating in nerve cells in the course of Alzheimer’s disease) in the brain there was a higher intake of products with a high glycemic index and a general higher sugar consumption compared to people who did not have this type of pathology.

High risk of cardiovascular disease, including hypertension, is associated with the consumption of a diet rich in sodium. However, it has been observed that sugar may be an additional factor that may contribute to the induction of this type of disorder. People with elevated cholesterol, hypertension or atherosclerosis, if they do not have diabetes at the same time, most often suffer from glucose intolerance and insulin resistance (which may be caused by excess fructose in the diet). Too high insulin concentration stimulates the secretion of aldosterone – a hormone responsible for reducing the excretion of sodium and the increase in blood pressure. Therefore, the most unfavorable for the heart is a diet rich in sodium and sugar – the quintessence of the western model of nutrition.

In the last summary of research on this subject, it was shown that a diet rich in sugar within a few months can lead to a significant increase in blood pressure. Some authors even recommend that in the prevention of vascular disease more focus on reducing sugars than salt, as it has been so far. Unfortunately, to reduce sugar in the diet, it is not enough to give up sweets. Keep vigilant as it is hidden in many products in many forms.

Where is sugar hiding?
Juices, flavored waters, breakfast cereals, fit products, dairy products, products recommended for children, pasta sauces – contrary to appearances, sugar is also found in these products. It is, therefore, necessary to read the labels. The case is made easier by the nutritional tables on the packaging, where the amount of sugars per 100 g of product (including sugars) is determined. So we can calculate how much sugar we will find in a given portion. The term “carbohydrates” – including sugars – refers to the overall value of the sugar present in the product either naturally, e.g. from fruit, or added by the producer. When reading the composition on the product, pay attention to the order in which the individual components appear. The higher the position, the higher it’s content.

Sugar is hidden under different names. It is therefore worth remembering
– HFCS, meaning high fructose syrup,
– glucose syrup,
– dextrin,
– maltodextrin,
– fructose,
– glucose,
– sucrose,
– lactose,
– maltose,
– molasses,
– dextrose,
– caramel i.e. burned white sugar.

As you probably have noticed, it is much easier for some people to get rid of the sugar. Why is this happening and is it possible to control the natural desire to consume sweet products?
Golden Sweetz
Is sugar consumption a matter of choice?
How much high intake of sweets is a matter of weak strong will? It is not known until the end. However, some indications testify to genetically conditioned taste preferences. One such factor may be the hormone FGF21 produced in the liver. Probably the variations of the gene encoding this factor are associated with a greater intake of sugar by their carriers. The higher the level of FGF21, the lower the willingness for sweets (this level increases after consumption of sugar). In people who are not amateurs of sweet treats, a higher concentration of FGF21 is observed on an empty stomach. Mice that blocked this gene increased the intake of sweet foods.

Although we can naturally be more inclined to sweeten our life, it does not absolve us from being responsible for our health. It is worth making every effort to make your daily diet less sweet. As they say – suddenly, it’s the devil. Research has already proven that drastic changes do not bring long-term effects. Therefore, we encourage you to implement the small steps method.

Digestive System Health & Beauty Uncategorized


Obesity is undoubtedly one of the most dangerous diseases of civilization. The number of obese people is increasing year by year at an alarming rate. This makes scientists more and more often wonder about its causes. It turns out that often it is not just the intake of too many calories and poor will to a significant increase in body weight. Recent research indicates that leptin, and more specifically, lung resistance, maybe one of the main factors leading to an increase in human body fat.

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What is leptin and what is its action?
Leptin is a hormone produced almost exclusively by adipocytes. The concentration of leptin circulating in the blood is directly proportional to the amount of adipose tissue. Its main task is to provide information to the brain about body fat resources and regulation of appetite and satiety. This happens with the help of receptors located in the hypothalamus. The scheme of operation seems simple. The more we eat, the more fat cells are in our bodies. Large amounts of leptin are produced, which, by sending signals to the hypothalamus, suppress the appetite center. When we do not take food, the level of fat decreases, and thus – leptin production also decreases. Low hormone concentration is a warning to the body against exhausting energy reserves, the center of hunger is stimulated. This type of mechanism is called negative feedback and is very often used to regulate other physiological functions such as breathing, maintaining proper body temperature or blood pressure. This system should protect us both from eating too much food and long-term starvation. So what makes it stop functioning properly and we start with you?
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Leptin resistance and obesity
Obese people have a lot of body fat in their body that produces very much leptin. Considering the mechanism of action of the hormone, such persons should not consume excess food, their brain should be informed that there is enough adipose tissue. So why is not this happening? The problem is that the signal is not picked up. Although huge amounts of leptin circulating in the bloodstream, the brain can not read its presence. This makes the brain mistakenly thinks that the body is in a state of hunger and activates processes related to increasing food intake and minimizing energy expenditure. This condition is called resistance to leptin and is indicated as one of the main biological determinants of obesity.

Why the diet does not work?

People who lose weight often face the problem of recurring kilograms. The effects of weight loss are rarely long-term. The reasons for this phenomenon may be many, but it is pointed out that the labyrinth may also be responsible for it. During rapid, rapid weight loss, hormone levels drop drastically. It is a signal for the brain that the amount of spare energy material has decreased significantly, which is why it begins to protect the adipose tissue with the use of biochemical forces that force us to eat. Perhaps that is why perseverance on the diet is so difficult for some people.

What are the causes of leprosy resistance and how to prevent it?
Research has identified several biological mechanisms that may be responsible for the development of leptin resistance. These include inflammation, high levels of free fatty acids in the blood and high leptin levels. It is not difficult to notice that all these factors are also widely recognized as increasing the risk of obesity. A vicious circle is formed in which obese people become more resistant to leptin, resulting in even greater accumulation of adipose tissue.

So what can we do to prevent this from happening? Below are some tips

– avoid processed food,

– eat products rich in fiber,

– enable regular physical activity,

– sleep out,

– take care of the appropriate level of triglycerides in the blood,

– eat products rich in wholesome protein.

All the above practices have a proven positive effect on reducing chronic inflammation in the body and are the key to preventing leptin resistance and even regressing it. Of course, achieving a long-lasting effect is not easy, it requires a lot of determination and introduction of permanent, often big changes in lifestyle.


Obesity is not always caused by laziness and lack of strong will. There are also many strong biological conditions involved, and one of the most important is the regulation of hunger and satiety by leptin. However, it should be remembered that how we live and what we eat has a huge impact on our bodies. An improper diet can disrupt properly functioning mechanisms for centuries, and a return to a correct condition becomes even more difficult.
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Digestive System

Benefits of eating vegetabeles

A diet rich in vegetables has many beneficial properties for our body. It is well known that when we eat vegetables, we provide the body with many valuable nutrients, including fiber, vitamins, minerals, and other nutrients. The mentioned ingredients perform several functions in our bodies. They are building materials, they participate in enzymatic processes, regulate peristalsis and can support sports results. The responsible for this phenomenon are vegetables, which in their composition contain nitrates. We find them in beets, leafy vegetables – lettuce, spinach, rocket, and celery. The effects of nitrates are based on increasing the bioavailability of nitric oxide (NO), low-mass molecules and high physiological significance.

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Much nitric oxide

The biological effect of nitric oxide is based on vasodilatation, inhibition of adhesion (adherence) and aggregation (clumping) of platelets. In addition, it protects the vascular wall by reducing the impact of free radicals and prevents the oxidation of lipids. In addition, it participates in the regulation of the central nervous system, where it participates in biological processes that stimulate neurotransmitters and cyclic GMP. It takes part in iron metabolism and determines the cytotoxic activity of macrophages and their ability to destroy parasites.

In the context of athletes, it can modulate skeletal muscle function through regulation of blood flow, muscle contraction, glucose homeostasis, calcium, and mitochondrial respiration. As a result, it reduces the use of oxygen, improves efficiency, increases the tolerance of effort and delays the emergence of fatigue.
The mechanism of action

Until recently, it was thought that the only way to form nitric oxide (NO) is the conversion of arginine in the process of oxidation using NOS enzymes. Currently, it is known that an effective way to increase the production of nitric oxide is to extend the diet to products rich in nitrates (NO3). NO3 taken with anaerobic bacteria in the mouth they are converted to nitrites (NO2). Then, some of them in the acidic environment of the stomach is converted into nitric oxide (NO) and redirected to the general circulation. The remaining part travels to the muscles, wherein the environment of lower pH is reduced from NO2 to NO. In this way, nitrites maintain the bioavailability of nitric oxide in hypoxia and acidification (the situation that occurs during exercise).

What amount is effective?

Supplementation with a dose of 5-7 mmol (~ 0.1 mmol/kg body weight or 6.4-12,8 mg/kg) contributes to the increase in NO2 in the plasma. Such an amount may cause a decrease in resting pressure and a decrease in oxygen uptake. As a result, efficiency increases and improves effort tolerance. The dose in terms of weight is the whole

body weight 70 kg -> 440-870 mg,

body weight 90 kg -> 580-1.160 mg,

body weight 110 kg -> 730-1.450 mg.

To provide 5-7 mmoles of nitrates, 0.5 liters of beet juice should be used. Nitrates can also be found in other foods such as rukola (4,500 mg / kg), lamb’s lettuce (2,500 mg / kg), spinach (2,100 mg / kg), dill (3,000 mg / kg), butter lettuce (1,900 mg / kg), Chinese cabbage (1,400 mg / kg), botwina (1,600 mg / kg), beetroot (1,500 mg / kg). Improvement in efficiency can be noticed after 2-6 days of nitrate intake (> 15).

How long do nitrates work?

Plasma nitrite plasma appears after 2-3 hours of receiving (5-6 mmol). It lasts up to 6-8 hours and then returns to the initial level after 24 hours. Regular supplementation is required to maintain a high NO2 level.

The ergogenic effect is observed during the activity lasting from 5 to 30 minutes (speed and strength sports). The beneficial effects of nitrate supplementation in extension training have not yet been confirmed. Nevertheless, in the literature, we can find research that confirms the improvement of performance in high-intensity intermittent sports (football).
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Do not brush your teeth before accepting nitrates. The anaerobic bacteria found in the oral cavity are needed to decompose the compound.

Digestive System Healthcare Strengthen immunity

Healthy during all seasons? Probiotics!

Food products should provide consumers with adequate nutritional value, ensure high quality and, above all, safety. The development of microflora in food products can affect the human body in two ways, support it or harm it. Bacteria harmful to humans can cause food poisoning, cause diarrhea, vomiting, abdominal pain and transferring. The probiotic bacteria have a positive effect on the body. Currently, probiotic microorganisms arouse more and more interest in modern medicine due to the wider spectrum of applications. They also found a place in sports environments.

What are probiotics?

Jarro-Dophilus Women, Vaginal ProbioticProbiotics are live bacterial cultures that, given a specific amount (WHO, FAO), have a positive effect on the health of the host, in particular, the microbiological balance. They demonstrate the ability to colonize the digestive tract, improve its functioning. They inhibit the growth of bacteria, antigens, toxins, thereby reducing potentially harmful effects on the body. They affect the innate and acquired immune system, additionally improve the functioning of the intestinal barrier by the local immune response. The mucous membrane lining the digestive tract is the first line of defense against pathogen invasion. The key element of the immune response is the ability to differentiate between pathogenic bacteria (bad bacteria) and non-pathogenic bacteria (good).

Where can we find probiotics?
Probiotic bacteria are found in fermented dairy products, sourdough products, vegetable silages, sauerkraut, and pickled cucumbers. They give the products a specific aciLactibiane Tolerancedic smell andLactibiane Tolerance taste, they protect them against the development of harmful microorganisms. They are also available in the form of pharmaceutical preparations in the form of capsules or sachets. The two main commercial species are Lactobacillus acidophilus and Bifidobacterium bifidum. The shelf life of most probiotic preparations is 3-6 weeks when stored at low temperatures. Storage of dried (lyophilized) supplements may be up to 12 months, however, the level of bacteria during storage may be reduced.

How do probiotics support the immune system?

Yum-Yum DophilusProbiotic supplements for physically active people can help the immune system, affect the maintenance of health and improve immunity. Support for probiotic supplements should be considered in people who suffer from recurrent or persistent colds of the upper respiratory tract, frequent pains of the throat (URTI). URTI includes colds, tracheitis, laryngitis, as well as symptoms such as fever, cough, sore throat and headaches. The use of probiotics, in this case, has a beneficial effect on shortening the disease period, and thus on limiting days without training or work (King et al., 2014).

In a large study involving 465 active adults, it was shown that taking a probiotic supplement for five months reduced the risk of URTI. The study included a supplement containing the Bifidobacterium animalis subsp. Strain. lactis Bl-04 (West et al., 2014). The latest review published in 2015 indicated that probiotics concerning placebo reduced the incidence of URTI by 47%, and the average duration of the disease was shorter by 2 days (Hao et al., 2015).

If we decide on a supplement supporting the immune system, it is worth reaching for the species Lactobacillus or Bifidobacterium. They have been associated with the activity of the immune response, including increased NK cell activity, neutrophil cell, monocytic capacity, cytokine production, and increasing the amount of antibodies.

Effect of probiotics on the digestive system

ProbioBalance Sport & Fitness BalanceOther potential benefits include the effect of probiotics on the reduction of gastrointestinal symptoms. Food disorders (GI) during the activity affect 30-50% of athletes. Applies to athletes practicing long-distance training, including cycling, triathlon, marathon. The main symptoms of GI are loss of appetite, heartburn, nausea, vomiting, reflux, abdominal cramps, overflows, bouncing, stinging acute pain, bloating. They can affect the result and contribute to the early end of the performance. The reasons for the occurrence of GI are not fully explained.

It is suggested that the redistribution of blood flow, or blood flip from viscera to active tissues (muscles), takes place during exercise high intensity. This results in increased permeability of the mucous membrane and contributes to the formation of GI. Supplementation with probiotics in combination with nutritional strategies supports active people with gastrointestinal discomfort during activity.

Practical advice on the use of probiotic supplements

Active & Sport– Most of the studies carried out suggest the effectiveness of supplementation with probiotic in an amount of 10¹º. Some preparations available on the market in 2015 contain larger amounts of probiotic bacteria, 25-50 billion bacteria in a dose. Research conducted by the Australian Institute of Sport has shown that most athletes safely tolerate a dose of 35-50 billion bacteria of commercial products. Lower doses can benefit individuals.

– When selecting a probiotic, reach for a specific one containing Lactobacillus and / or Bifidobacteria. Probiotics should be taken with food, the morning is the perfect time of day. Take a dose of probiotic for breakfast or just before a meal.

– Pay attention to the expiry date of the supplement and the place of its storage.

– The positive effect of supplementation is observed after consuming probiotics for several weeks. In the first weeks of supplementation, a gradual change in the intestinal microflora may cause some people to have gastrointestinal symptoms. Delicate flatulence, overflow, discomfort may occur.