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Digestive System Healthcare

Quinoa

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?

PQQ

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.

vitamins
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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Minerals
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?
PQQ
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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Healthcare Strengthen immunity

Garlic

Let food be a medicine and medicine be a food – said the father of medicine Hippocrates, who used garlic as a medicine for many diseases. In folk medicine, this vegetable fulfilled the role of a natural antibiotic and helped to fight all infections. Grandmothers prepared tasty toasts rubbed with fresh garlic or less tasty, but incredibly effective milk with garlic and honey. In many homes, garlic is still used as a first aid when the immune system is weakened. To help our health, add a clove of garlic to the dishes every day. To eliminate the unpleasant odor after eating garlic, eat parsley.

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In garlic, we can find, among others sulfur compounds, enzymes, amino acids or minerals. The specific taste and smell of garlic is given by sulfur-containing compounds. Among them, we distinguish allicin, a substance that is a biologically active component of garlic and has a number of antibacterial and antifungal properties. Allicin is produced only after chopping or crushing garlic cloves.

The raw health benefits of the body are the greatest health benefits for our body. However, due to its characteristic taste and smell, garlic in this form may be reluctantly eaten by us. Therefore, it is worth combining garlic with other products, eg with mint, parsley, thyme, which will neutralize the unpleasant odor.

In order to increase the health properties of garlic in cooked dishes, it should be left to it for a moment after being crushed or sprinkled with a bit of lemon juice.

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These effects significantly increase the activity of the allinase enzyme, which converts the inactive allin to allicin. Instead of frying the garlic at the beginning of the preparation of the food, it is better to press it through the press at the end of cooking or eat raw.

Combat the infection!

Garlic due to its composition is often referred to as a natural antibiotic. Many studies emphasize the beneficial effect of garlic on the body’s defenses. Garlic strengthens and regulates cellular reactions of the immune system, thanks to which we can reduce the risk of influenza or other infections. However, when we get sick, garlic will help us reduce the time of occurrence of nagging symptoms thanks to strong antibacterial action.

As already mentioned before, garlic extracts containing allicin in their composition have antifungal activity. In many studies it was found that garlic inhibits the growth of fungi, bacteria and parasites.

Thanks to these properties, it could be used in lung diseases or gastrointestinal infections.

It should also be noted that garlic has strong antioxidant properties by affecting the enzymes dependent on S-glutathione transferase. Such properties are important in the fight against cancer.

It is worth knowing, however, that garlic can interact with other drugs. Therefore, remember not to take garlic simultaneously with antiviral or antipyretic drugs, because we can increase the risk of liver damage.

Garlic against obesity and heart attacks
Recent research indicates that the sulfur substances contained in garlic, which have anti-inflammatory properties, can effectively protect against the formation of fat cells – adipocytes. Currently, obesity is perceived as a disease with chronic inflammation leading to many complications, including atherosclerosis. This is because fat tissue produces a lot of hormones and inflammatory agents, it is not just an energy store, as it was once thought. Sulfur compounds also act as antioxidants, reduce the oxidative stress caused by free radicals.

The beneficial effects of garlic, or more precisely allicin, can be seen in the case of cardiovascular disease. Garlic can prevent atherosclerosis, thrombosis and arterial hypertension. It helps to lower LDL and triglycerides. Contained in garlic substance – ajoen – is a natural anticoagulant, reduces the risk of heart attack and stroke.

Something for athletes
Garlic was one of the first performance-enhancing substances used by Olympic athletes in ancient Greece. It works by improving oxygen transport in the body by affecting iron metabolism. Iron is necessary for the formation of red hemoglobin in the blood cells, which has the ability to combine with oxygen. Research indicates that garlic can also reduce fatigue after exercise and lower the peak heart rate.

Odorless Garlic

Cancer drug?
The compounds contained in garlic have strong anti-cancer properties. They help fight free radicals that contribute to cell damage and their mutation into cancer cells. It has also been proven to influence the activation of a molecule that protects against cancer. Garlic thanks to bactericidal properties helps in the fight against the bacterium Helicobacter pylori, which is responsible for the formation of inflammation, ulceration and consequent stomach cancer. It also protects against the harmful effects of heavy metals, which are also potentially carcinogenic.

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Healthcare

Free radicals

Excess free radicals in the body are the main cause of aging of the body. However, we have many products at hand that fight these harmful atoms. They are strictly classified by the ORAC scale. What food is worth reaching for?

What are free radicals?
Free radicals are found in every body. Their harmful effects are balanced by antioxidants. The most important thing is that the right proportions be maintained between them.

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Free oxygen radicals function in the body as independent atoms, ions or molecules that have a single, unpaired electron on the outer orbit, which makes them highly reactive. By attaching an electron, they cause the oxidation of each molecule or atom with which they will react. Their purpose is compounds such as nucleic acids, proteins, unsaturated fatty acids, polysaccharides and lipids (e.g., cholesterol). The radicals are needed for man, but only in a small amount. Inappropriate food and abnormal lifestyle result in excessive storage. This leads not only to premature skin aging, but also to serious diseases, including atherosclerosis and cancer

What is ORAC?
ORAC from English means the ability to absorb reactive oxygen by antioxidants. In nature, there are products that naturally help the body cope with excess free radicals. They slow down the aging process and prevent a series of diseases caused by the oxidation of molecules. Thanks to the ORAC-FL measurement method, it is possible to determine which products have the best ability to absorb oxidants.

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ORAC scale
Using the ORAC-FL measurement method, scientists evaluated products often used in the kitchen in terms of antioxidant content. The amount of antioxidants is expressed in micromoles per 100 g of a given product or 1 dm3 of the tested solution. Cinnamon occupies a high position in a given classification. This spicy spice can contain up to 267.536 μmol of antioxidants. Similar amounts of antioxidants include spices and herbs such as cloves, turmeric, dried oregano, thyme, parsley. A little lower on this list are acai berries, cocoa and cumin. The content of antioxidants does not exceed 200 μmol in 100 grams.

Other popular products containing high concentrations of antioxidants include black aronia, wild rose, oranges, tangerines, walnuts, beans, blueberries, cranberries, dried plums, raspberries, dried peaches, cherries, raisins, red cabbage and spinach.

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Suggested dishes using the ORAC scale
When preparing meals at home, it is worth using the knowledge that science provides. First of all, it is recommended to add herbs to the dishes, including turmeric, cumin and cinnamon. You can also try to prepare dishes based on ORAC products that are valuable on the ORAC scale. The salad we propose is based on foods rich in antioxidants.

You will need to prepare a portion for one person

– fresh spinach 25 g (handful),

– 1/4 of the head of the average red cabbage,

– raisins 8 g (teaspoon),

– walnuts 15 g (spoon),

– dried cranberry 12 g (spoon),

– natural yogurt 50 g (2 tablespoons),

– mustard 10 g (teaspoon),

– a pinch of salt, turmeric and freshly ground pepper.

Cabbage leaves should be cut into small strips, and then added to them spinach (baby variety does not require cutting into smaller parts), dried fruits and nuts. In a separate glass, prepare the sauce – add yogurt, a pinch of turmeric, salt and pepper to the yogurt. Mix thoroughly and combine with the rest of the ingredients.

Nutritional value

Carbohydrates 26.7 g

Protein 9.1 g

Fats 10.9 g

The energy value of 255 kcal

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When preparing meals, it is worth remembering that the thermal treatment reduces the amount of antioxidants in products, hence, if possible, the products containing them are best eaten raw.

Categories
Healthcare

Juniper

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.

Acticissus

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.

Application

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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.

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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

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.

Rutabaga

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.

Peas

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

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

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

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.

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Patison

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).

Pasternak

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.

Rhubarb

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.

Cucumber

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

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.

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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.

Salep

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

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

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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Healthcare

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.

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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

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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

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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

TDEE = BMR + EAT + TEF + NEAT

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

Women
BMR = (9.99 × weight (kg)) + (6.25 × height (cm)) – (4.92 × age) – 161
Men
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.
Example
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.

Example

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

Summary
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.

Categories
Healthcare

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.

Pattern

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.

Pattern

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

Pattern

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).

 

BEST WEIGHTLOSS PRODUCTS

Categories
Healthcare

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.

Categories
Healthcare

Beef

The World Health Organization (WHO) has placed red meat on the top of the list of carcinogenic substances with cigarettes and asbestos. The keyword in this report, however, is the processed expression. Yes, processed meat and ready-made dishes are not good for our health. I guess no one deludes that hot dogs or burgers from chains have more advantages than disadvantages. Even the hams liked by Poles hit this list – and we thought that only American bacon is bad. However, if we buy meat from a trusted seller who acquires them from an organic farm – in which cows are grazed on the grass – and we can make homemade steaks, hams, patties or even burgers ourselves, we can enjoy the advantages of beef without fear. The whole report refers more to chemical additives and preservatives than to meat itself.

The advantages of beef

Beef Protein

The value of beef is often assessed by color, consistency, smell and the amount of visible fat. Immediately after slaughter, the muscle tissue of bovine meat is unfit for consumption. It is hard, rubbery and above all ill-digested by the human body, and the nutritional value is low due to poor digestibility. Beef meat should mature before it can be eaten. This process takes place when the meat is stored at a temperature higher than the freezing temperature. The changes occurring at that time, both in the structure and in the properties, make the meat change its properties and is suitable for consumption as culinary meat. In 2012, the consumption of beef by one Pole amounted to approx. 2.1 kg per year, while in 2000, approx. 10.7 kg per year, as we can see it is a significant difference.

Beef meat is characterized by a high content of easily digestible protein for us. Its values ​​depend to a large extent on the amount of intramuscular connective tissue as well as race and age of the animal. The connective tissue of the animal consists mainly of collagen and less elastin. Beef meat has relatively low-fat content compared to other meat from slaughter animals. By eating 100 g of beef sirloin, we will provide 20.5 g of protein and 3.5 g of fat. It is worth mentioning that beef is a good source of vitamins A, E, cobalamin, thiamine, pyridoxine. It contains easily absorbable iron, so it is worth using them in the therapy of anemia. Beef meat is also a source of creatine. Creatine is designed to increase exercise capacity during training, so if we are very physically active, let’s introduce it to your menu.

Beef is oily?

The amount of fat in beef depends to a large extent on its type. For example, beef popular in Poland, such as brisket, contains 15.7 grams of fat in 100g, for comparison 100 grams of beef sirloin will provide 3.5 grams of fat. So we see a significant difference. In beef, we find mainly saturated fats (44%) and monounsaturated fats (46%), in a smaller amount of polyunsaturated fatty acids.
Beyond Bone Broth

This ratio of fatty acids is not the most favorable for us, therefore it is recommended to use appropriate strategies that can improve this ratio. Such strategies involve changing the quality of fodder animals for slaughter. After the consumption of beef, we will also provide CLA, i.e. conjugated linoleic acid. It has a positive effect on human health and has an anti-carcinogenic effect. The amount of CLA in beef meat can also be increased by modifying the composition of animal feed.
Beef Liver
Beef liver – health itself

Beef liver, which is part of offal, we often treat as a slaughterhouse by-product. However, it can be a valuable resource that provides a lot of nutritional value. It contains large amounts of vitamins A and B12. Vitamin A is essential in visual processes, has antioxidant effects, promotes the ability to regenerate cells, protects the epithelium. The liver due to the high content of vitamin A is not recommended for consumption by pregnant women. The second main vitamin component of the liver, vitamin B12, is responsible for the normal state of the nervous system and erythropoiesis, i.e. the production of red blood cells. Its deficiency leads to anemia. It is worth to introduce it to your menu in case of problems with morphology.

Categories
Health & Beauty Healthcare

Olive

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.
Olive Leaf Extract 500mg

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.

Olive Leaf 300mg

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.
EFAs Olive Oil

 

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.