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What exactly is herbal medicine?

Man, living in nature, has always benefited from its benefits. Primitive people, who were mainly struggling to collect, not only satisfied their hunger but also learned the world of plants in terms of their properties. It is well known that the development of medicine is based on the trial and error method. The man observed animals and their behavior towards plants and tested their actions on their skin, gained knowledge about their pro-health and poisonous properties. As we accumulated our experiences, our knowledge about the properties of flora was born. This knowledge has served people for centuries and has not lost its relevance until today, it is still used in medicine.

History of herbal medicine
The oldest information on medicinal applications of herbs dates back to ancient Egypt, where the first crops of medicinal plants were created, including flax, Ricinus. From India comes knowledge about the use of ginger, cinnamon or ginseng. In turn, the Greeks have discovered narcotic properties including bielunia, henbane or poppy, while in Rome the famous Galen systematized knowledge about medicines and herbs. Arabs, who dealt with not only the cultivation and distribution of medicinal plants but also their processing and obtaining medicines based on them by distillation, evaporation, and filtration of essential oils, contributed to the development of herbal medicine. It is impossible not to mention the role of the Church in the development of herbal medicine. It was at the monasteries that the gardens where the plants and herbs were grown were later supplied to the local population, for example in the form of dried tea or medicinal tinctures. A perfect example is the Order of Bonifratri, which still cultivates this tradition.

Herbal medicine today (herbs and synthetic medicines)
Herbalism, otherwise called phototherapy, is one of the branches of alternative medicine. This is a field of knowledge dealing with the use of plant preparations in the fight against many disease entities. Phytotherapy is a collection of knowledge about the healing properties of active substances contained in plants, their impact on living organisms and interactions between synthetic drugs and plant products.

Pau D'Arco Extract

The beginnings of the nineteenth century are characterized by the rapid development of analytical chemistry, which brought to medicine indisputably necessary products, which are synthetic drugs. Unfortunately, the growth of their popularity has largely contributed to the inhibition of the further development of herbal medicine. Synthetic drugs undoubtedly worked faster, more efficiently and despite many side effects were considered better than plant medicines.

Today we can observe an attempt to return to nature in many areas of life, including in medicine. According to the World Health Organization (WHO), currently, around 80% of the world’s population uses medicinal herbal products as part of healthcare. Herbal medicine is popular not only in less industrialized countries but also in more developed countries, not only economically but also scientifically. Consumers who choose plant preparations are motivated by motives such as the desire to stay healthy or improve their health, cure the disease, alleviate the unwanted symptoms of conventional medicine and the high price of synthetic medicines.

Thanks to the dynamic development of phytochemistry and pharmacology, the healing effects of many plants have been confirmed. What’s more, many new, unknown applications of plants have been discovered that are widely available, eg ginger rhizome used as a spice and digestive drug in recent years has found a new destination as an anti-emetic, anti-inflammatory, a hypoglycemic and cholesterol-lowering drug.

The use of herbs in the treatment of diseases of the digestive system
In Poland, nearly 230 species of plants are considered to be medicinal. The criterion that determines that they are considered as such is the presence of active substances that undoubtedly have an impact on human physiology. These include
– sluice and rubber,
– glycosides,
– alkaloids,
– tannins,
– essential oils,
– flavonoids,
– bitterness,
– phenols,
– coumarin,
– organic acids,
– saponin.

Also, herbs provide many vitamins and microelements such as potassium, zinc, sulfur, iron, calcium, magnesium, copper, silicon and many more.
Although herbs are used to treat diseases of many human organs or systems, this article will focus on their impact on the digestive tract. Although there are hundreds of medicinal herbs with medicinal properties, we will briefly discuss a few selected – generally available and commonly known plants. It is worth noting that most of them are used not only in medical practice but also in the kitchen as spices every day.

Common basil
Its composition contains essential oils – eugenol and 1.8 cineol, thanks to which basil has an activity that inhibits intestinal contractions.

Common savory
It is used not only in the kitchen but also in the treatment or alleviation of indigestion, cramps, nausea or other gastrointestinal complaints. It exhibits anti-diarrheal action.

Cinnamon, lavender, lemon balm
Recommended for severe indigestion, cramps and bloating – thanks to the ability to suppress gastrointestinal motility. Also, lemon balm and lavender have quite a strong sedative effect.

 

Pure Oregano Oil

Common yarrow
A well-known and appreciated plant in the treatment of digestive system diseases. Thanks to the spasmolytic action of the essential oil against the smooth muscle of the digestive tract, yarrow herb is often included in many herbal mixtures and preparations traditionally used in alleviating digestive disorders.

Cardamom and black cumin
These herbs are mainly antispasmodic.

St. John’s wort
Thanks to the content of many active ingredients (eg tannins, choline, flavonoids, pectins, phytosterols) St. John’s wort has been used, among others in inflammation and systolic biliary tract, initial symptoms of cholelithiasis, weakness of liver function, treatment of inflammation and digestive tract disorders.

Gold Standard Curcuminoids

Caraway
Caraway fruit contains, among other essential oils, organic acids, waxes, tannins, resins. The herb affects the smooth muscles of the intestines and bile ducts regulating the inflow of bile and pancreatic juice into the duodenum. It also increases the secretion of gastric juice, improves digestion. Cumin is also known for its carminative properties.

Coriander
It increases the secretion of gastric juices, removes contractions of smooth muscle and gastrointestinal tract, improves intestinal peristalsis and inhibits excessive bacterial growth in them, effectively eliminates the feeling of satiety, which significantly improves appetite, also has a calming and strengthening effect.

Fennel
It is mainly known for its digestive, carminative and diastolic properties.

Herbal Energy

Peppermint
Peppermint was well known in antiquity. It was grown widely in Greece and Arab countries. A plant-rich in essential oils, including menthol. Also, it contains flavonoids, bitterness, tannins, organic acids, pectins, provitamins A and C and mineral salts (including potassium, calcium, magnesium, phosphorus, iron, manganese, copper and molybdenum). The herb stimulates secretory functions of the stomach and liver, and increases the amount of gastric juice and bile, facilitates digestion and assimilation of food. It soothes the unpleasant feeling of bouncing over a hearty meal.

Stinging nettle
It contains m.in. formic acid, mineral salts, carotenes, vitamins C and K and very much chlorophyll. Nettle accelerates the digestion of hard to digest foods, works cholagogue and reduces the level of sugar in the blood. It is widely used in blood cleansing, including from cholesterol.

Plantain psyllid
It has a laxative effect. Used to treat constipation. The seeds soften the consistency of the intestinal mass and increase its volume. It intensifies pressure on the intestinal walls, which improves their peristalsis and facilitates and speeds up defecation.

Dandelion
In herbal medicine, not only plant inflorescences, but also its roots and leaves are used. The nuns are rich in bitterness, phytosterols, polysaccharides, resins, organic acids, tannins, provitamin A, vitamin C, vitamin E, and mineral salts. Nuns are characterized by a health effect on the digestive system, primarily the liver, bile, and duodenum. It has a strong sialagogic and choleretic action. Reduces fat intake, promotes cholesterol reduction and reduces constipation and bloating.

Common chamomile
The plant contains a lot of sulfur, potassium salts, calcium, sugars, wax, polyvalent iron, strong essential oils. Chamomile was already used in the stomach and intestines in antiquity. It regulates the work of all organs of the digestive system. It has a diastolic effect, thanks to which it is used to combat flatulence, excessive gas donation, and general dyspepsia, gastrointestinal catarrh, urinary tract infections.

White mulberry
A plant is well known to people on a reducing diet. The compounds contained in it reduce the absorption of carbohydrates, thus reducing the deposition of fat. Also, white mulberry promotes the lowering of cholesterol in the blood and is an anti-inflammatory agent. A clear effect of using white mulberry is reduced appetite, especially for sweets.

Chaste Berry Vitex Extract 300 mg

Ordinary flax
The main task of flax is to protect the gastrointestinal tract from the harmful effects of harmful substances. It is effective in the treatment of constipation. Flax seeds swell in the intestine, irritate its walls and cause mild laxative reactions. Numerous studies have shown that flax helps in the treatment of stomach ulcers, duodenum, and intestinal ailments. It also helps to lower cholesterol.

Adverse reactions and interactions
Unfortunately, we can not uncritically approach the topic of herbal medicine. The use of plants in medicine brings with it a lot of positives, but we can not forget about the negative sides. Not all disease states can be treated with herbs. Just like synthetic medicines, herbs have their bad and good sides, which is why you need to keep common sense and keep in mind that they can cause mild side effects such as headaches, allergic reactions, but also show toxic effects, often leading to organ damage and death.
Herbal treatments should be carried out under medical supervision, as the active substances contained in plants may have antagonistic or synergistic effects with synthetic drugs.

A perfect example is St. John’s wort and its interaction with anticoagulants. Ingredients from St. John’s Wort increase the activity of liver enzymes that purify the body of medicines. Higher enzyme activity translates into lower concentrations of anticoagulants, which results in a reduced effect of drugs. Also, do not forget about the poisoning properties of some herbs. Even in ancient Greece, plants were known whose extracts were used as poisons. A well-known example of their use was the death sentence issued on Socrates, forced to drink poisonous hemlock, which deprived the famous philosopher of life.

Due to the dangerous properties of some plants, their use requires not only professional knowledge but also caution and experience. There are many contraindications to the use of herbs. It should be remembered that between the therapeutic dose and the toxic dose is often a thin line.

Guduchi

It is worth remembering the famous words of the German physician Paracelsus, who stated that everything is poison and nothing is poison. Only the dose makes the substance is not a poison.

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Gluten

We already knew about the existence of gluten from 1728, but he was present in our diet for thousands of years, and maybe even longer. All products made from cereals of wheat, barley, rye and triticale are abundant in gluten. We also find it in some products that have nothing to do with cereals, for example in hams, sauces and sweets.

Structurally, gluten is included in the protein family, although in fact it is a combination of two other gliadin and glutenin proteins. Its name comes from the Latin word gluten and means glue – which should not come as a surprise, given that gluten is responsible for the cohesiveness of bread.

In recent years, we have been observing an increase in interest in diets that completely exclude this ingredient from the diet. Although there are conditions such as celiac disease, which evidently force people to exclude gluten – some people, without contacting a specialist, make the decision to switch to a gluten-free diet,

Emotions and beliefs not supported by specific information have led to the creation of many myths about gluten. Four of them will be explained in this article.

Gluten consumption leads to the deposition of adipose tissue
When any nutrient is demonized, it is only a matter of time before someone gives a password. That’s it! and then the rumor is spreading in the crowd – and no one ever really knows where it came from.

In this case, the intake of gluten has been associated with a very specific type of adipose tissue, namely a visceral variant that is accumulated around the organs.

Reliable scientific research does not confirm this belief. Dr Nicola Kewnow conducted an analysis in 2010, which included a series of studies comparing the consumption of low- and highly-processed bread and their effect on visceral obesity. The results indicated that only the consumption of white bread is associated with the accumulation of adipose tissue, whole wheat bread has the opposite effect, however, both fractions are a rich source of gluten.

Gluten affects our brain and works drugfully
This myth is a bit more difficult because there is a grain of truth in it.

During the digestion and absorption of gluten, gluten peptides are formed – small substances, of which we distinguish 5 varieties. They have been classified as exorphins, ie compounds that can penetrate the blood-brain barrier and affect opioid receptors, resulting in our behavior. The above translation is theoretically true, but there are a few that put a question mark over the practical side of this argumentation

– studies showing the possible impact of gluten peptides on opioid receptors have been carried out either in the laboratory on isolated cells or on rats. Although studies on rats are valuable, they used ready-made gluten peptides, not gluten alone. It’s a bit like comparing wine and grapes, and then saying that they have the same effect on our body. Worse yet, in these studies in rats, gluten peptides were often given not orally, as logic would require, but intravenously. Under these conditions changes in behavior were indeed observed, e.g. rats receiving a dose of peptides after training showed … better learning abilities;

– a perfect study would show that in humans after consuming products with gluten, the concentration of gluten peptides increases, which have a significant negative impact on behavior and cognitive abilities. However, such a study has not been carried out;

– similar exorphins are produced not only after consumption of products with gluten, but also dairy, rice, spinach and meat. Should we also avoid them?

Gluten leads to weakening of bones
In people with celiac disease, gluten actually induces an inflammatory response that eventually leads to an attack on bone structure. However, healthy people do not have to be afraid of it.

As Dr. A. Jenkins showed, in the study, where one of the groups was fed with a large amount of bread enriched with gluten, even an increase in the balance of minerals was shown, which indicates their greater accumulation in the body. The researchers concluded that a diet rich in protein and gluten does not have a negative effect on the calcium balance.

A gluten-free diet is healthy and has no shortages
Exclusion from the diet of gluten for many people means a large castling of the menu, as well as throwing out products rich in vitamins from the kitchen and minerals. Unfortunately, often the result is a diet that does not provide all the micronutrients.

Of course, this is not a rule, and a gluten-free diet can be arranged so that it is healthy and nutritious. However, people who engage in unsupervised specialists commit numerous nutritional errors. This was demonstrated by a study carried out in 2010 in Warsaw. 42 women were examined using a gluten-free diet, the content of nutrients was checked and compared to the currently recommended consumption.

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Halibut

A balanced and varied diet is the foundation of health. This variety of diet consists of using food from each group of products. One of the most important groups is fish. They are a great source of high-quality protein, healthy fats, and some rare vitamins. The general nutritional recommendations indicate that we should consume two portions of fish during the week. Unfortunately, in our country (despite the access to the sea), too few fish are consumed, which is a pity, because they are extremely tasty. Among many species from this group, halibut deserves particular attention. His meat is extremely tasty and delicate, it also contains a very small amount of bones. It’s called fish for demanding people – why? You will find the answer below.

Halibut – description of the species and occurrence
Halibut (Hippoglossus hippoglossus) is a predatory sea fish in our country, also known as a saddle. Halibut is the largest representative of fish from the flounder family, some halibut specimens are up to 3.5 m long and weigh over 200 kg. However, halibut from other fish differs not only in its size, because its shape differs significantly from the shape of the fish that we know. The halibut’s body is asymmetrical, flat and ovally elongated, covered with tiny scales of black color, less likely to fall into a dark blue or olive shade. The bottom part of the halibut’s body is light and quite delicate compared to the back.

The specific body structure, contrary to appearances, does not hinder hunting halibut. Convex eyes provide fish with a wide field of view. An additional advantage is a large mouth with sharp teeth. These two characteristics make Halibut a dangerous underwater predator.

Halibut is deep-water fish, it means that they live at very large depths. They are best found at a depth of 200-1600 meters, although also living and hunting individuals have been documented at a depth of 2,200 meters. These fish feel good in cold water areas. They live mainly in the northern areas of the Atlantic Ocean, coastal waters of Canada, Greenland, and Iceland. You can also find them in the waters of the North Sea and the White Sea.

An interesting fact is that a small population of halibut lives in the waters of our native Baltic Sea. The most desirable species on the market is the Atlantic halibut that achieves considerable size. However, you can often find halibut black and navy blue. Another type of fish is Pacific halibut, rarely imported into our country.

Halibut – nutritional values
Fish and their products play a very important role in human nutrition. They are not only a good source of healthy fats and vitamins soluble in them. Fish are also a great source of highly digestible protein. In 100 grams of halibut, we can find 20.1 grams of protein, for comparison in salmon 19.9 grams, and trout 18.0 grams. These values ​​do not differ much from each other, however halibut as a skinny fish differs from the above mentioned low energy value, 100 g of fish is around 90 kcal (two times less than in salmon). This feature makes halibut a fish recommended in particular to people who observe energy balance in their diet. In addition to high protein content and low calorie content, halibut contains a lot of potassium (435 mg / 100 g), phosphorus (236 mg / 100 g) and selenium (45.6 μg / 100 g). Halibut is also a source of vitamins B6, B12, A, E, PP, and D.

Halibut is a fish valued for its characteristic taste, its meat is white, fragile and extremely juicy. It is said to be one of the tastiest fish you can get on the market today. After all, fresh fish (not frozen before buying) is a real rarity, even in specialist fish stores. Fresh fish can be obtained on request. Here, however, there is another problem – the price. A kilogram of fresh halibut fillet currently costs about PLN 120. However, the case looks different when it comes to frozen fillets, prices start at PLN 40. Although the price is relatively high, it is worth to introduce halibut once in a while (below you will find some interesting recipes). An additional advantage of halibut fillets is a small number of bones.

 Halibut – health properties and contraindications
Like most marine fish, halibut is a good source of polyunsaturated fatty acids, 100 g of meat contains 0.29 g of FFA belonging to the omega-3 family. The presence of these compounds in the diet has a special health significance. The omega-3 fatty acids actively participate in the formation of the nervous system and its proper functioning from the time of fetal life. It has been proven that women who consume the right amount of omega-3 fatty acids give birth to children with a higher intelligence quotient than those who have deficits of this ingredient.

Omega-3 fatty acids also play an important role in the proper functioning of the eyes, as they are components of the retina of the eye. Long-term omega-3 deficiency in the diet may contribute to the development of eye dysfunctions (myopia, hyperopia, astigmatism, and others). The main omega-3 dietary source in the diet is marine fish.

Cross-sectional studies of the intake of these fish have proven that the smallest quantities are consumed by people over 60 years of age. It so happens that in this group also the most common eye defect called macular degeneration. This disease is one of the most common causes of blindness in adulthood. Therefore, it can be safely stated that an adequate supply of marine fish, including halibut, can contribute to reducing the incidence of sight defects in adulthood.

Fatty acids from the omega-3 family contained in halibut are also used as a remedy for degenerative diseases of the joints. Research has proven that a diet rich in omega-3 fatty acids reduces pain episodes in osteoarthritis. Omega-3 fatty acids contained in meat and oil from halibut have a strong anti-inflammatory effect.

The anti-inflammatory activity of fatty acids from the omega-3 family works well for cardiovascular diseases. Omega-3 reduces the risk of blood clots, maintains good blood vessels, reduces triglycerides and total cholesterol in the blood serum. In short, they have anti-material effects.

Although halibut is a very valuable and tasty fish, it is not recommended in the diet of pregnant women. It is caused by the possibility of accumulating significant amounts of heavy metals in the body of the sea fish. The most common here is mercury, which is easily stored in halibut tissues. Under the Regulation of the European Union Commission No. 1881/2006 of December 19, 2006, it is acceptable to consume the meat of fish in which the concentration of mercury is less than 0.050 mg/kg. As previously mentioned, it is a fish that reaches a large size and mature age, which promotes the storage of dangerous heavy metals. Pregnant women are therefore advised to exclude halibut from the diet for other equally tasty fish.

Super Omega-3 Gems

Spring piccata with halibut
The recipe is perfect for a light spring dinner, although it does equally well as a main course for a romantic dinner for two. It’s light, tasty and very easy to prepare – try it yourself, and you’ll find out.

Ingredients for 2 servings
– 300 g fillet of halibut,
– 3 spoons of lime juice,
– 200 ml of fish broth,
– 4 teaspoons of butter (82% fat content),
– 4 tablespoons of green pickled olives,
– 3 cloves of garlic,
– 1 bunch of chopped chives,
– 1 bunch of chopped dill,
– lemon salt and pepper spices.

A method of preparing
Prepare the fish with steam or bake for a short time in paperwork. Pour the finely chopped leek and pressed garlic through the press on a hot and greased frying pan. Add the fish broth, lime juice, butter, stew until the part of the broth evaporates – it is recommended to reduce it halfway before adding the previously baked fish. After adding the halibut fillets, add the finely chopped greens, salt, and pepper. The dish can be served with bread or brown rice depending on preferences.

Halibut on spinach with spicy lemon sauce
It is a dish that will not take more than 20 minutes to prepare, it is delicious light and thanks to its chili note very expressive.

Ingredients 2 servings
– 400 g fillet of halibut,
– 150 g of fresh spinach,
– 1 lemon,
– ½ garlic head,
– 6 teaspoons of butter (82% fat content),
– 1 or 2 small chili peppers (depending on preferences),
– 1 tablespoon of rapeseed oil,
– salt and pepper spices.

A method of preparing
We cut the chili pepper in half and get rid of the seeds, peel the garlic and cut into thin slices. Fry both vegetables in a well-heated pan on rapeseed oil – on low heat so that they do not burn (this can spoil our entire efforts). Put the washed spinach in the pan, add a pinch of salt and mix thoroughly. In the meantime, we prepare fish, seasoning it only with salt and pepper. Fry the fish delicately in butter, then reduce the heat and cook for a while undercover. After preparing the fish, we lecture it on previously prepared spinach. We sprinkle everything gently with lemon juice and decorate the dish with a grilled slice of lemon. The dish is ready to serve.

Halibut is a demanding fish – delicious, very valuable and healthy, and at the same time hard to reach and relatively expensive. However, it is worth to prepare it once in a while in your kitchen. Its taste will surely appeal to you. We encourage you to try our recipes. Remember that eating fish is a very important element of a healthy and varied diet.

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Barley groats

Barley groats are among the most common groats in Poland. On its basis, you can prepare many tasty dishes. It works well as an addition to soup or cabbage rolls. Pearl barley also has a lot of valuable nutritional values. It is a rich source of fiber, phytochemicals, vitamins, and micronutrients, thanks to which it has a beneficial effect on health. It is, therefore, worth introducing it to our everyday menu.

Kinds of barley groats
Barley’s groats, as the name suggests, is a type of groats made from barley grain. According to the standards applicable in Poland, barley porridge should be light gray with a yellowish shade. It should also have a specific smell and taste.

The barley groats can also be divided into several types. We stand out among others
– pearl barley – whole grain without husk,
– kaszawski pearl barley kashas – whole grain without husk, rolled and polished,
– broken barley (rural) barley – obtained from purified, dehulled and sliced ​​grain, here we also distinguish small, medium or thick groats,
– pearl (Masurian) cereal – obtained from barley groats, p \\ additionally subjected to polishing, here also distinguish small, medium or thick groats,
– roasted pearl barley.

Of all the above-mentioned groats, the most popular pearl (Masurian). Unfortunately, the barley still wrongly is considered to be a product of inferior sort, waste, and it is the whole grains of pearl barley that are the starting raw material for the production of other types and contain the most nutritional values.

Nutritional values ​​of barley groats
Barley groats are characterized by very good nutritional values. In 100 g of this product is among others
– 354 kcal,
– 148 g of protein,
– 30 g fat,
– 748 g of carbohydrates,
– 17.30 g fiber,
– 9.44 g of water.

Barley groats are also a very good source of vitamins and minerals
– calcium – 300 mg / 100 g,
– iron – 60 mg / 100 g,
– magnesium – 1300 mg / 100 g,
– phosphorus – 2600 mg / 100 g
– potassium – 4500 mg / 100 g,
– sodium – 100 mg / 100 g,
– zinc – 77 mg / 100g,
– vitamin B1 – 0.646 mg / 100 g,
– vitamin B2 – 0.285 mg / 100 g,
– vitamin B3 – 604 mg / 100 g,
– vitamin B6 – 0.318 mg / 100 g,
– folic acid – 19.00 μg / 100 g,
– vitamin A – 200 IU / 100 g,
– vitamin K – 2 μg / 100 g.

Regardless of the type of barley, each is an excellent source of both soluble and insoluble fiber. You can also find phytochemicals that are responsible for lowering blood cholesterol levels. To preserve the best nutritional value of barley porridge, its storage time should not be longer than 9 months. A particularly important fact, mainly for people intolerant to gluten, is that barley is its source.

Health benefits resulting from eating barley groats
Consuming groats obtained from barley grain brings many health benefits. First of all, grits
– it improves the functioning of the excretory system,
– is diuretic and helps in painful urination,
– it has a beneficial effect on the gallbladder,
– strengthens the stomach’s work,
– has antiviral activity,
– thanks to the high content of B vitamins, it acts as an aid to memory and concentration,
– it is filling and quickly fills the stomach,
– cleanses the body by removing unnecessary metabolites,
– acts anti-cancer,
– helps in combating stress,
– thanks to the high content of antioxidants help in removing free radicals from the body, which has a positive effect on the appearance of the skin, hair, and nails,
– due to the high content of fiber binds in the intestines ions of some heavy metals,
– helps in the removal of factions of bad LDL cholesterol due to the presence of fiber and niacin,
– it has a beneficial effect on the production of platelets, thus preventing the occurrence of anemia,
– strengthens the functioning of the nervous system,
– helps in the treatment of constipation and diseases associated with disorders of the digestive system,
– improves lactation,
– thanks to the starch content act as a so-called energy shot,
– helps in combating ischemic heart disease and atherosclerosis,
– because of its high calcium content, it strengthens the skeletal system,
– thanks to the content of vitamin K, it positively influences blood clotting processes, prevents the formation of blockages, clots, and bruises.

The method of preparing barley groats
It is recommended to avoid barley groats packed in a bag. Such groats are subjected to additional treatment, which reduces the content of nutritional values. You should also avoid cooking porridge in a large amount of water because then all the minerals and vitamins get into the water, which is then poured. Undoubtedly a healthier and tastier solution is to cook porridge in a properly selected portion of water until the water is completely absorbed by the grits.

A glass of barley groats should be rinsed in a sieve. In a pot, boil two and a half glasses of salted water with a teaspoon of oil. Then pour the rinsed porridge into the water and cook it over low heat for about 20 minutes. Now and then you should check whether the grits have absorbed all the water, then the cooking time may be slightly longer or shorter. When cooking porridge, avoid mixing it too. When the porridge absorbs all the water, it is worth a few minutes to let it rest on the gas to rest. An exception is the pearl barley. While cooking, you should proceed in the same way, but for one glass of water, there are three glasses of water.

The use of barley
Barley groats are perfectly suited as an addition to dry dishes. It goes very well with goulash, mushroom sauce and various kinds of meat. It can also be used in conjunction with minced meat as stuffing for dumplings or stuffed cabbage. One of the most popular dishes prepared on its basis is soup. Because the barley porridge has a slightly earthy aftertaste, it perfectly blends with traditional Polish dishes. On its basis, also modern dishes are prepared, an example of which is a risotto of barley groats. Undoubtedly, care should be taken that the porridge is cooked properly. More and more often, barley groats are also appreciated by people who are on slimming diets. A properly balanced diet with the addition of barley porridge can bring satisfactory results, its consumption is a great way to keep a slim body.

Contraindications to eating barley groats
Unfortunately, there is also a group of people who should not eat barley.

These are among others
– people suffering from celiac disease and intolerant gluten,
– people suffering from peptic ulcer disease, duodenum, and gastro-oesophageal reflux mainly due to the fact that barley porridge contains large amounts of phosphorus, sulfur, and chlorine,
– fat and heavy dishes with barley groats should also be avoided by persons suffering from cancer,
– negative symptoms may also occur in young children who can not cope with the digestion of barley groats.
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Go vege!

Vegetarianism is a way of feeding, which in both India and the Middle East, where it originated, has been known for many years. Recently, it has become more and more popular all over the world. People interested in healthy eating often choose vegetarianism as a healthy lifestyle. Is it right? What exactly does vegetarianism consist of? What are its types? Is it safe? What should especially pay attention to people who are already on a vegetarian diet or wanting to start their adventure with this way of nutrition?

 Vegetarian diet – characteristics and types

A vegetarian diet is an alternative way of eating, which excludes from the menu products of animal origin such as meat, fish or seafood, and in some of its types also dairy products, eggs, honey and any food products that may contain even traces of these ingredients.   There are many varieties of vegetarianism. There can be distinguished lacto-ovo-vegetarianism, lactovegetarianism, lacto-ovo-vegetarianism and strict vegetarianism, veganism. The group of vegetarian diets also includes the macrobiotic diet, raw vegetarianism, and fruitarianism, while they are much less frequently used and because of the huge restrictions that they have, it would be more appropriate to determine their dietary habits of vegans. Each of the above-mentioned diets has a different food scheme. The table below presents the table of products consumed and eliminated in particular types of vegetarian diets.   In this article, when talking about a vegetarian diet, I will refer to the lacto-vegetarian diet.

Vegetarian diet – what to eat?

A healthy, well-balanced vegetarian diet should primarily be based on whole-grain cereal products such as bread, whole-grain pasta, wholegrain rice, thick cereal, quinoa, as well as all kinds of oatmeal, buckwheat, barley or millet. It is estimated that they should be consumed in the amount of 6-10 portions during the day.   The next extremely important food products in the vegetarian diet are, of course, vegetables and fruits. The vegetarian diet should include vegetables in the amount of 4-7 portions per day, with 2-3 portions should be green leafy vegetables. Fruit, however, as in the case of the classic model of nutrition, it is recommended to consume in slightly smaller quantities than vegetables.

Vegetarians should consume 1-2 portions of fresh fruit and 1-2 portions of dried fruit. In the diet of people excluding meat and fish, the basic source of protein is dairy products and legume seeds. This diet should include 3 portions of dairy products, which include, for example, milk, kefir, yoghurts, cottage cheese, cheese or fortified vegetable milk and 2-3 servings of such products such as chickpeas, beans, lentils, peas, broad beans, tofu, peanut butter or almond butter.   The last on the list of products necessary in the vegetarian diet are nuts, seeds, and fats. No vegetarian can forget to include 1-2 servings of nuts and seeds in a daily diet and 2-3 servings of fat, which may come, among others from olive oil, linseed oil, rapeseed oil or sunflower oil. For each vegetarian, supplementation is extremely important, but more precisely in the further part of the article.

Vegetarian diet – slimming

A vegetarian diet scheme is chosen for a variety of reasons. Some decide to use the diet for ideological reasons, while others decide on health, and still, others want to get rid of unnecessary kilograms. Exactly – is the vegetarian diet a good way to reduce body weight? Of course. Reports indicate that people using a vegetarian diet have a lower body mass index and are leaner.   Properly balanced vegetarian diet provides less cholesterol or saturated fatty acids. Also, vegetarians consume more vegetables and fruits and are based on whole-grain cereal products, which provide much larger amounts of fiber than people using the classic model of nutrition. The fiber ensures a feeling of fullness for longer, full-grain helps to stabilize the blood sugar level, which in turn prevents the wolf hunger, and vegetables and fruit, as everyone knows, are characterized by low energy value, and also abound in precious vitamins and minerals, which is extremely desirable in weight reduction. However, it should be remembered that vegetarian dishes can also be very caloric. Falafels, fries, pizza or even cereal bars can also be vegetarian. Be careful of this type of trap and remember to balance the vegetarian menu correctly.

Vegetarian diet – safety

The only thing the vegetarians might be afraid of is shortages. Anyone who chose a vegetarian nutrition model should remember to supplement the B12 and D3 vitamins. Deficiencies are also often found in calcium, zinc, iron, selenium and omega-3 fatty acids. However, in this case, one should not worry and it should be remembered that an insufficient supply of calcium and omega-3 acids concerns people who eat meat, and supplementation with vitamin D3 is recommended for the majority of society. Besides, the shortage problem disappears when the diet is repeatedly mentioned. The following statement confirms the safety of the vegetarian diet.

The American Dietetic Association states that properly planned vegetarian diets, including strictly vegetarian or vegan diets, are healthy, meet dietary needs and can provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are suitable for people at all stages of life, including pregnancy and lactation, infancy, childhood, adolescence, and athletes.

Vegetarian diet – recipe

Tripe With oyster mushrooms

INGREDIENTS – oyster mushrooms – (500 g), – onions – 1 piece (50 g), – carrots – 2 pieces (about 100 g), – parsley – 2 pieces (about 100 g), – celery – ½ pieces (about 100 g), – tomato passata – 2 glasses (400 g), – oil – 2 tablespoons (20 g), – bay leaves – 3 pieces, – allspice and pepper – 5 grains each, – marjoram – 2 teaspoons, – ginger – 1 teaspoon, – chili – a pinch, – smoked pepper – 2 teaspoons, – lovage – 1 teaspoon, – herbal pepper – a pinch, – nutmeg – 1/4 teaspoons, – soy sauce – 2 tablespoons (20 g), – vegetable broth – 2 liters, – salt to taste, – wholemeal rye bread.

Execution

Cut sauteed strips into sautéed oil with sweet smoked chili peppers, marjoram, herbal pepper, lovage, peppercorns, ginger, laurel leaves, allspice, and nutmeg for about 3 minutes. Add the diced onion and grated carrots, parsley, and celery in a thick mesh – stew about 10 minutes. Add tomato passata and salt, simmer for 5 minutes. Finally, add the vegetable broth and soy sauce – simmer for about 10-15 minutes. Replace if necessary. Serve with bread.   A portion of flaps and 2 slices of bread contain   There are many alternative diets. However, not everyone can be said with a clear conscience that it is completely safe. This is not the case with the vegetarian nutrition model. This can be successfully used both to change eating habits for healthier as well as to prevent diseases related to civilization and diet-dependent, such as diabetes, obesity, atherosclerosis or hypertension.   So if you are considering going on a vegetarian diet, you can do it without fear. Remember that it is always worth using the help of a dietitian who, at the beginning of the shift, will help to properly balance the diet and protect against shortages.

Vegetarian DHA 200mg

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Allergens in food

People are increasingly following dietetic novelties. Currently, the so-called allergen fashion. Many well-known people from the fitness industry are in favor of excluding allergens from the diet. Among other things, it is said that the consumption of gluten brings with it the same negative effects, and dairy products are pure evil, so it is best to eliminate these products from the diet. However, this is not entirely correct. Of course, some people are allergic to certain products or ingredients. Then, the use of a diet with the exclusion of an allergen is justified. But is it worth blindly following the fashion and excluding from the diet products that are widely regarded as allergens? Is it better to reach for the products we want and not to think about the health consequences?

Allergy and allergens
Allergy involves the occurrence of an immune reaction that is associated with the formation of antibodies that, when bound to the antigen, leading to the release of various substances that are so-called. mediators of inflammation. Symptoms of allergies are very diverse. There may be urticaria, angioneurotic edema, allergic stomatitis, gastro-oesophageal reflux, anaphylactic shock, allergic rhinitis, asthma, otitis media, chronic allergic reaction of the stomach and duodenum, and diarrhea. Of course, these symptoms relate only to people who are allergic to a given nutrient. Side effects after consumption of a given product should not occur in healthy people.

In Poland there is a list of products that can cause allergic reactions or intolerance reactions, these are
– cereals containing gluten, such as wheat, rye, barley, oats, spelled and their derived products;
– crustaceans and products thereof;
– eggs and derived products;
– fish and products derived thereof;
– groundnuts (peanuts) and derived products;
– soya and products thereof;
– milk and derived products;
– nuts, such as almonds, pistachios, walnuts, hazelnuts, cashews, pecans, brazil nuts, macadamia nuts and products thereof;
– celery and derived products;
– mustard and derived products;
– Sesame seeds and derived products;
– sulfur dioxide and sulfites in concentrations above 10 mg/kg or 10 ml / l based on the total SO2 content in the product;
– lupins and derived products;
– mollusks and derived products.

Types of allergic reactions
In adults, there are three types of reactions that can occur after ingestion of an allergen, they are

– immediate allergic reaction – clinical symptoms appear here immediately after ingestion of the allergen, maximum after 10 minutes. It can be both light urticaria and a serious anaphylactic shock;

– an allergic reaction of the cytotoxic type – the reaction develops in various tissues and organs. Antibodies are directed against antigens present on the body’s cells. There is a destruction of cells and activation of other mechanisms of the immune system;

– allergic-type of immune complexes – clinical symptoms may occur even after a few hours up to several days after ingestion of the allergen.

If you are diagnosed with an allergy to a particular nutrient, it is necessary to exclude it from the diet to avoid adverse symptoms. Of course, the allergy may manifest itself harmlessly, eg urticaria or skin irritation, but if the allergen is not eliminated from our diet despite the diagnosis of allergies, it is also possible to have more serious symptoms such as anaphylactic shock.

Elimination diet
The elimination diet is not only a way to detect which food component triggers an allergic reaction. It is also a way of treatment. When we find out which ingredient is allergic to our body, it is necessary to exclude it from the diet. After some time after the allergen has been discontinued, you can try to re-add it to meals, but remember to do it gradually and give it in small doses. If an allergic reaction does not occur, you can gradually increase the dose of the allergen. However, we do not need to re-enter the allergenic substance if the previous allergic reaction was quite strong.

In the elimination diet, attention should be paid to any shortages that may result from the complete elimination of a given product from the diet. Then, to avoid deficiencies, especially vitamins and minerals, it is worth reaching for products that are also a good source of this ingredient. The best solution will be to consult a dietitian.

Of course, the fact that we do not have any allergic reaction after eating food does not mean that we should not pay any attention to what we eat. It is particularly important to maintain common sense. If, for example, after eating eggs we feel flatulence and discomfort in the abdomen, it is worth reducing them in the diet. The most important is the pleasure of eating. However, if we decide to eliminate one of the products from the diet, it is worth paying attention to whether it will not cause deficiencies of vitamins and minerals. If this option arises, you may want to consider supplementing or increasing the supply of a given substance from other food products.

How to determine if you are dealing with allergies
Recently, avoiding products that are considered allergenic has become very popular. Too many people exclude certain products from their diet without a logical explanation. They follow the so-called allergen fashion. People from extremes go to extremes.

Histamine Block

 

However, before we completely decide to exclude a given allergen from your diet, it’s worth knowing your body. To do this, start a healthy, well-balanced diet. It should contain all necessary macronutrients, vitamins, and minerals. If you are a newbie in the field of dietetics, you should take advantage of the pyramid of healthy nutrition and take physical activity. If you do not feel any negative symptoms when using such a diet, there are no grounds to exclude a given product from our daily menu.

However, if you observe disturbing symptoms such as rash, hives, runny nose, stomach pains, nausea, etc., it is worth considering introducing an elimination diet. For this purpose, it is best to go to a specialist who will diagnose the problem and help us balance the diet accordingly.

Allergen recognition is often based on trial and error. In the beginning, you should exclude from the diet the most allergenic products, such as milk, eggs or grains containing gluten. Such a diet should be carried out for several weeks until the symptoms disappear completely. You can then re-enter the product you removed from the diet, such as milk. If the symptoms return, it means that the product that causes us allergic reactions is milk. Once we know what product is allergy-giving to us, it is necessary to completely exclude it from the diet to minimize the risk of adverse symptoms.

Therefore, there are no medically valid arguments for which healthy, properly nourishing people would exclude from the diet any products commonly considered as allergenic. The start of the elimination diet is recommended only to people who have an adverse allergic reaction to a given product.

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Sushi

Sushi – a traditional dish from South Asia, which is increasingly found on the menu of Europeans. The research conducted in 2005 shows that there were about 400 sushi-serving premises in Poland, including 300 in the capital itself. The observed trend is growing, which is why, given this data, the question arises why do we value sushi?

 Sushi – what is under this name
Currently, sushi is nothing but a rice dish, which is popular especially because of the speed of its preparation. Once, this dish was prepared for many months because it required a long-lasting fermentation process. The basis of sushi is rice, but for its preparation, we also need seaweed nori, fish, seafood, which can be heat-treated, and various types of vegetables. The most popular additions to sushi are marinated ginger and sauce prepared based on wasabi and soy sauce. Traditionally, the dish is eaten with chopsticks or fingers.

Nutritional value of sushi
Followers of sushi emphasize that they value this dish, especially for the taste, aesthetic and sensory values. It is also worth noting that this dish is characterized by the high nutritional value. The rice used to prepare it provides complex carbohydrates, which are the basic energy component of our diet. Fish, seafood, and seaweed are a source of protein of high biological value. Besides, these products are a source of unsaturated fatty acids from the omega-3 group, which are particularly important in the prevention of cardiovascular diseases. These acids are influenced, among others to inhibit lipogenesis, suppress appetite or increase the rate of fat oxidation. Vegetables are a very good source of fiber and vitamins or minerals.

Of particular note is the sauce with which sushi is served. Wasabi, commonly called Japanese horseradish, is a cruciferous plant belonging to the family of cruciferous plants. It is naturally found in Japan, however, wasabi cultivation is also found in the United States, Canada, and Australia. Particularly appreciated for the spicy taste that comes from the high content of the volatile compound – isothiocyanate. This compound has antimicrobial and antineoplastic activity. Wasabi is often served with soy sauce.

Another ingredient of sushi, which is worth noting due to the content of phytonutrients, is ginger. It has antiemetic properties, facilitates digestion, stimulates the secretion of saliva and gastric juice. It has a diastolic, cholagogic and antiatherogenic effect.

Fucoxanthin

Is sushi always healthy
Due to its popularity, sushi is more and more often served in quick service bars, but does it mean that it is unhealthy? The answer to this question is simple – it all depends on the ingredients used to prepare it. Unfortunately, our disadvantage was the addition of vinegar-based rice vinegar to rice, which gives it a distinctive flavor. There would be nothing wrong with that if it were not for the fact that usually a lot of sugar is added to this mortar, which significantly reduces the nutritional value of the product. Besides, attention should be paid to pollution, especially pathogenic microorganisms. Therefore, it is extremely important to ensure the quality of the raw material, its storage and transport conditions.

Also, as many dishes of Far Eastern cuisine, sushi has been slightly modified by Europeans. On the menu, we can often find sushi with mayonnaise, a large amount of avocado or Philadelphia cheese, which significantly increases the calorie content of the dish by increasing the amount of fat in it. Europeans also got a taste for tempura (a kind of Asian fried deep-fried breading). Fish or vegetables in tempura will also increase the amount of fat in the meal. Always keep moderation and if you like sushi for hot, we can alternate with tempura to choose grilled or baked suggestions.

How to make homemade sushi
If we want to make sure that the sushi we eat has a high nutritional value, we should prepare it ourselves. Below is a recipe for homemade sushi.

Ingredients (2 servings)
– smoked salmon – 120 g (4 servings),
– bee honey – 6 g (1/4 tbsp),
– cucumber – 80 g (2 pieces),
– red pepper – 70 g (½ pieces),
– brown rice – 120 g (8 tablespoons),
– salt – 1 g (pinch),
– chives – 15 g (3 teaspoons),
– nori seaweed (sheets) – 12 g (4 pieces),
– dark soy sauce – 40 g (4 tablespoons),
– rice vinegar – 21 g (7 teaspoons).

A method of preparing
1. Mix vinegar with honey and salt.
2. Boil the rice and mix it with the vinegar mixture.
3. On the bamboo mat, place the nori with a rough part up.
4. Divide the rice into 4 parts so that each part is spread on nori seaweed.
5. Cut the peppers and cucumber into strips. Chop the chives.
6. Put the ingredients on rice. Collapse as completely as you can. You can moisten the edges with water to make them stick together.
7. Cut rolled up sushi with a sharp knife into pieces with a width of approx. 1-1.5 cm.
8. Serve with soy sauce.

Nutritional value in the whole portion
– energy value – 695.7 kcal,
– protein – 43.3 g,
– fats – 13.3 g,
– carbohydrates – 95.8 g,
– fiber – 18.3 g.

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Garlic

Garlic is a vegetable commonly used as a condiment for many dishes. It is known for its beneficial properties in the case of colds or flu. What other pro-health properties do you have?

Rich chemical composition
Garlic has a rich chemical composition. This vegetable is 60% water. The average garlic clove weighs approx. 3 g and its nutritional value is as follows
– energy value of 4 kcal,
– 0.2 g protein,
– fat 0 g,
– total carbohydrates 1 g,
– dietary fiber 0.1 g.

Moreover, garlic contains in its composition vitamins and minerals, among which you can distinguish
– vitamin B1 (0.2 mg / 100 g),
– vitamin B2 (0.1 mg / 100 g),
– vitamin B3 (0.7 mg / 100 g),
– vitamin B6 (0.1 mg / 100 g),
– folic acid (5 μg / 100 g),
– vitamin C (31 mg / 100 g),
– potassium (400 mg / 100 g),
– magnesium (25 mg / 100 g),
– sodium (17 mg / 100 g),
– iodine (2.7 μg / 100 g),
– phosphorus (153 mg / 100 g),
– calcium (41 mg / 100 g),
– zinc (1 mg / 100 g),
– selenium (14.2 μg / 100 g).

Garlic is also a source of organic compounds such as anthocyanins, glycosides, co-ordinates, polyphenols and sulfur compounds. It also contains selenium, which protects all body cells from the harmful effects of free radicals and neutralizes aflatoxins.

 

Garlic Oil

The source of sulfur
2.3% of garlic dry matter is organic sulfur compounds. Among them, the most important role is played by cysteine ​​sulfoxide, and more precisely alliin. Due to the damage of the garlic clove, this substance is transformed into allicin, which is responsible for the majority of health-promoting properties of garlic. It has strong anti-thrombotic, anti-atherosclerotic, anti-bacterial and anti-cancer properties.

Health-promoting properties
Garlic supports the work of the immune system, thereby strengthening the body’s immunity. It has antiparasitic, antifungal, antiviral and antibacterial effects, even against antibiotic-resistant bacteria. Also, the active substances contained in the garlic act negatively to Helicobacter pylori bacteria, which is responsible for the formation of erosions and ulcerations within the stomach wall and, as a consequence, cancer of this organ. Besides, it stimulates the growth and growth of health-promoting bacteria from the genus Lactobacillus.

Prevention of cardiovascular diseases
The hydrogen sulfide present in garlic has anti-atherogenic and antioxidant properties. It enhances the synthesis of nitric oxide, thus preventing aggregation of platelets and reduces the risk of hyperlipidemia. Besides, it helps to lower blood pressure.

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Heart rate monitor – how it was made?

Heart monitoring has a long history in endurance sports. Long before the construction of electronic devices, endurance athletes realized that the pace of their heartbeats is inextricably linked to the effort, and therefore with sports results. It was obvious. When they practiced with a lot of effort, they felt their heart beat faster. As they slowed down, the heart worked much more slowly. 

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An old method of measuring the pulse before the era of the heart rate monitor 

During exercise, endurance athletes checked their wrist or neck, but to do this they had to slow down or stop completely. Of course, when the intensity of effort decreases, the heart beats slower and the heart rate drops. The longer they stood and kept their fingers on the neck or wrist, the lower their heart rate. Counting for a minute was completely pointless. Therefore, to get the correct number, the player had to count only for 10 seconds, so that the heart rate would not slow down too much. Then the result multiplied by 6, which gave the approximate value of the pulse, very inaccurate. Unfortunately, research has shown that this method of calculating the heart rate led to an error of at least 9 beats per minute. Subsequent tests showed errors up to 17 beats per minute. But what else could athletes do? 

It became clear to trainers and athletes that this way of calculating the heart rate is too inaccurate, and the medical equipment designed to measure the pulse was too expensive and too large to be carried. A small, inexpensive device was needed that would check the pulse during exercise and not during rest. 

Two breakthroughs 

In the 1970s, there were two breakthroughs. At the beginning of this decade, the Australian sport psychologist, and later also the world-famous swimming coach, Dr. Robert Treffene, began to deal with heart rate measurements. Soon, he constructed a pocket monitor with electrodes and cables, with which the pool trainer could check his swimmers’ heartbeats as soon as they finished swimming and stopped at the pool wall. 

The second breakthrough came in 1977. Seppo Säynäjäkangas (pronounced say-nayya-kong-as), a 33-year-old electronics professor at the University of Oulu, on the west coast of Finland, was an avid skier, like many Finns. In 1976, he wanted to help a local ski coach, a frustrated lack of ability to monitor the pulse of his novice athletes. The professor invented a heart rate monitor with batteries placed on the fingertips. He knew that he was on the trail of something big, when the National Ski National Team of Finland wanted to use this device, so in 1977 he founded the company Polar Electro Oy. 

The first heart rate monitor 

A year later, Polar introduced the first Tunturi Pulser pulse. It was a heart rate monitor connected by cables to the chest band. Five years later, in 1983, Polar presented the first wireless heart rate monitor, using an electric field for data transfer – Sport Tester PE 2000. The next year, the company released a device with a computer interface – Sport Tester PE 3000. The era of modern training has come. 

Modern training with a heart rate monitor 

Surprisingly, trainers and athletes at first approached the heart rate monitor very cautiously. But in 1984 something happened that mastered the covers of all magazines dealing with endurance sports. This year, Francesco Moser, an Italian cyclist, beat Belgian Eddie Merckks’ record in an hour-long ride – the distance a cyclist can cover in one hour while driving alone on the track. The amazing Merckks record – 49,431 km was established in 1976 and was considered unbeatable. In the end, Merckx was considered the greatest rider of all time. Many great athletes tried to break his record, but it failed. Moser was considered a decent cyclist, but he was not the best, and he was approaching the end of his career. But in Mexico, on a cold January day in 1984, within an hour Moser rode 51.115 km – an entire 3 percent more. 

Interesting in the case of the Moser record was how he trained. Until then, the training of cyclists was based strictly on the well-being. Most of the training took place in groups, thanks to which individual riders could mobilize each other for better results. Instead of following the tradition, Moser trained under his trainings preparing for hour-driving under the supervision of the Italian doctor Francesco Conconi. Dr. Conocni, using the Säynäjäkangas pulse during the race, made an interesting discovery. When, after training on the treadmill, during which he ran faster and faster with each lap, he created a graph showing the pace and heart rate, he noticed something that he considered an intriguing phenomenon. The dots on the graph were connected by a solid line. The line went up from the lower left corner of the chart to the upper right. He expected it. However, at the top, something interesting happened on the right – the line was breaking down a bit. Conocni recognized that the point of refraction is an anaerobic threshold (later studies have questioned this discovery). This is how Conconi’s test was born. 

Conconi knew that a man could keep his effort on the anaerobic threshold (AT – anaerobic threshold) for about an hour. When Moser reported to him, looking for tips on how to train to break the record, the doctor already knew how to prepare it – using the heart rate monitor and performing the Conconi test to determine the anaerobic threshold and then train at the determined pulse rate. It worked. 

The confusion that Moser and Conconi introduced caused that riders, runners, swimmers, skiers and other strength athletes around the world decided to try out training using heart monitors. Conconi’s test has been described and praised in many journals, in different languages ​​and in different time zones. A new training method has been born. 

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You can read also: Cardio trening – not as bad as its seems

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How to stop hunching?

Most women have their entire lives centered on their waist, breasts and hips. Hardly anyone attaches importance to a simple posture, which is a pity – it turns out that a beautiful sexy woman is one who wears her head high. 

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The civilization disease is slouching – sitting most of the life behind the desk, we are inevitably leaning forward, rounding our arms, we winch to the side. As a result, our body takes on the shape of a question mark, the internal organs are pushing each other and even the growth decreases even a few centimeters. 

I decreased? 

Yes, it’s possible. Everyday stress, walking, standing, wearing heavy nets and, above all, gravity, cause collagen discs between the circles to squeeze and take us millimeters. Normally, most of these losses are recovered during the night during sleep in a horizontal position, but with age and progressive defects of posture some changes become irreversible. 

Especially women who during menopause and after strict weight loss diets often lose bone mass and can observe losses in growth. As if that was not enough, we bend the spine from side to side, rounded the back and push the stomach out, exposing ourselves to pain and a very unpleasant posture. The breasts are sagging, the belly is convex, the figure loses the shapes of femininity … 

What to do with it? 

Few of us who would reach the spine specialist would hear full approval. Usually, it turns out that we do not stick to straight, we have uneven shoulders, arms, hips or knees. In old age, it may cause serious motor problems; for the time being, it takes away our grace and … the chances of success. Studies show that erect people seem stronger, more attractive and even have a higher level of testosterone – a hormone responsible for entrepreneurship, risk taking and libido. 

Mirror, please tell me … 

Most of our faults can be seen in the mirror, but it’s better to ask somebody objective to assess how simple we are. Professionally one looks at the body with a profile to the wall on which an infrared beam is vertically displayed – it should theoretically pass through the middle of the ear, arm, hip, knee and ankle; in practice, this is rare. 

Differences can also be observed at the height of the shoulders and knees while lying on the back with bent legs and feet aligned in one line. Chronic disturbance of the balance line causes tissue mini-injuries and can be correlated with arthritis. That is why it is so important to return to the simple attitude of homo sapiens. 

Rehabilitation 

Standard therapy of curvature of the spine includes exercises strengthening the muscles of the torso and abdomen and buttocks. Depending on the specific problem, we need to stretch some of our muscles, and shorten others to regain our balance. It is not a quick or easy process. 

Of course, there are also plenty of alternative ideas, the most important of which is definitely the reconstruction of everyday activities. Under the supervision of a therapist, we learn to sit, bend, get up, wear, etc. The point is to develop new habits that instead of loading the spine will use the muscles of the limbs keeping the back in a straight line. Every day we usually hear advice to constantly think about getting the abdomen inside, squeezing the buttocks while walking and leaving and connecting the blades. 

An interesting technique of restoring the body to the straight line presents the so-called School of Prazska. In the 1960s, a group of Czech neurologists and physiotherapists developed a method of rehabilitation consisting in imitating the movements of an infant. Turning from side to side, crawling and rolling, we help our neuro-muscular system to return to the original shape. 

There are also dance, visualization and chiropractic techniques that are supposed to bring back relief. The choice depends on us, but the benefit is unquestionable – not only will we avoid many painful things in the future, but above all, we will regain the beautiful, proud attitude of a woman who, regardless of the waist circumference, emanates sex and self-confidence! 

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You can read also: Yoga Only For Flexible People?