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Digestive System

Benefits of eating vegetabeles

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

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Much nitric oxide

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

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

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

What amount is effective?

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

body weight 70 kg -> 440-870 mg,

body weight 90 kg -> 580-1.160 mg,

body weight 110 kg -> 730-1.450 mg.

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

How long do nitrates work?

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

The ergogenic effect is observed during the activity lasting from 5 to 30 minutes (speed and strength sports). The beneficial effects of nitrate supplementation in extension training have not yet been confirmed. Nevertheless, in the literature, we can find research that confirms the improvement of performance in high-intensity intermittent sports (football).
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Tip

Do not brush your teeth before accepting nitrates. The anaerobic bacteria found in the oral cavity are needed to decompose the compound.

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Digestive System Health & Beauty Healthcare Strengthen immunity

Figs

Small fig fruits reach a weight of nearly 70 grams. Figa is derived from the Arabian Peninsula. It is a treasure trove of beneficial relationships that will fantastically support our health and care for beauty. Is it worth eating the common figs? What else besides the delight of the palate can bring us regular consumption of these fruits? How is their nutritional value presented? How can you use them in the kitchen?

Figa vulgare – short characteristics
The common fig (Ficus carica) is a fruit of the mulberry family. It comes from the Arabian Peninsula, the Middle East, but it is also cultivated in Southern Europe or Asia Minor. There are several types of this fruit, such as Dalmatian figs, goats, also called kapryfigami, which are unfit for consumption, and Smyrneńskie. The latter are considered to be the highest quality product. Panties are characterized by a dark purple color and shape resembling elongated pears. Sometimes it can be covered with a white coating, which is often misinterpreted as mold. Meanwhile, in fact, it testifies to the fact that it is the fruit of a good species. In taste, the figs are very sweet and a bit bland. On the market you can find them in fresh or dried form.

Panties – calories
Figs are products belonging to a group of fruits with a relatively high calorie content. Both fresh and dried figs contain mainly sugars – mainly fructose and glucose. The dried form of these fruits up to 70% consists of sugars. Of course, besides this ingredient, figs contain many other nutrients that make them valuable. However, the high sugar content makes up to 249 kilocalories in 100 g of dried figs, and 74 kilocalories in the same amount of fresh ones.
Figs common – nutritional values
Figs are a real richness of ingredients that are beneficial to health and beauty. Both fresh and dried fruits contain many vitamins and minerals as well as antioxidants. They are the main source of vitamins A, B, C, K, as well as calcium, potassium, magnesium, folic acid, phosphorus and iron. In addition, they are a good reservoir of pectin and dietary fiber. The following table shows the nutritional values ​​of fresh and dried figs per 100 grams of product.
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 Common Fig – properties
Thanks to its rich composition, fig tree fruits have a positive effect on many aspects of health. Due to the fact that they are rich in calcium, they are a great measure in the prevention of osteoporosis. Strengthen teeth and bones. They should therefore be included in the diet of both children and women in the perimenopausal period. What’s more, fresh figs abound in phytosterols, which also makes them a good product for women over 50, because these ingredients soothe the symptoms of menopause. In addition, panties are also ideal for people struggling with diseases of the cardiovascular system. Because the potassium contained in them perfectly reduces blood pressure. In addition, dietary fiber, which is stored in these fruits helps lower cholesterol levels, and thus – protects against such diseases as stroke or atherosclerosis. People suffering from constipation can also find help by eating figs. As it turns out, dried figs contain the most fiber from dried fruits, thanks to which they perfectly support intestinal function and, as a result, fight constipation. Here, however, always remember to take the right amount of fluids, because their deficiency with a high intake of fiber gives the opposite of the desired effect.

If the body is exposed to permanent stress, it is necessary to include figs in the diet. They are also helpful for people suffering from insomnia. Magnesium contained in them effectively supports the nervous system, improves memory and concentration. Also B vitamins, also found in figs, have similar effects. In turn, vitamins A, C and E support the proper functioning of the eye and improve the appearance of the skin and delay the aging process.

The fig tree fruit also has the following properties
– strengthen immunity,
– have anti-inflammatory and antibacterial properties,
– support the removal of free radicals,
– protect against the formation of cancer,
– they support the proper functioning of the liver.

In spite of so many benefits that flow from eating figs, it should be noted that, unfortunately, not all of these fruits will be recommended. Panties should exclude people suffering from diabetes from their diet. This is due to the aforementioned high sugar content. In addition, figs are not recommended for people suffering from migraines. They contain a compound called tyramine, which can exacerbate the symptoms of this disease. There are also studies showing that people allergic to birch pollen should also be careful in eating fresh figs. This is because in the group of these people often occurs. cross-allergy phenomenon. This means that among individuals allergic to birch, unwanted symptoms may occur after ingestion of fresh figs, such as urticaria, pruritus, facial edema, asthma, gastrointestinal disorders, or an allergy syndrome in the mouth.

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Healthcare

Vegetarianism

Few people are aware of the fact that there are several varieties of vegetarian diets that differ significantly. Nevertheless, as we all know, the vegetarian diet consists mainly of eliminating meat dishes from our daily menu. What types of vegetarian diets can we distinguish? For what reasons do people decide on this type of diet? And what is the standard vegetarian diet pyramid?

What is vegetarianism?
It is most commonly accepted that a vegetarian diet is a meatless way of eating. The word vegetarianism comes from two Latin words: vegetables – vegetables and vegetable – grow, mature, bloom. Unfortunately, the mere exclusion of meat products does not guarantee an ideal way of feeding, because it is necessary to reach for products containing meat and microelements close to the meat.

Vegetarian pyramid of proper nutrition
To facilitate the use of a vegetarian diet, vegetarian nutrition pyramids were developed. They pay attention to adequate hydration, consumption of vegetables, fruits, cereals and products rich in protein, such as legumes, as well as oils, nuts, seeds, and for some types of vegetarianism dairy products and eggs. However, there is not one universal pyramid. It is worth remembering that the demand for nutrients and their recommended amounts in the diet depends on the anthropometric parameters, gender and physical activity of a given person.

Types of vegetarian diets
Vegetarianism is a specific way of eating, in which the main principle is not eating meat, both meat of slaughter animals, poultry, venison, and fish. A very big mistake is treating vegetarianism as one type of diet. There are several varieties of vegetarian diets, which are more or less different from each other, here are some of them

– veganism – excludes not only the consumption of meat but also products derived from animals, such as milk, cheese or eggs. In extreme cases, drugs based on animal tissues and honey are also eliminated from the diet because it is a product of bees,

– raw food – allows eating only fruits and vegetables in raw form. This is a very restrictive variety of vegetarian diet, which very often leads to numerous nutritional deficiencies,

– fruitarianism – only fruit is allowed, even vegetables are excluded from the diet. The use of this variety of vegetarianism is almost impossible in our climate zone, mainly because the period of flowering and ripening of fruits is very short,

– Ovo vegetarianism – this is a variation of vegetarianism involving the inclusion of eggs and other vegetables and fruits on the menu. In this variety of vegetarianism, the consumption of eggs is much higher compared to the others. Contrary to popular opinion, there is no positive correlation between the consumption of eggs and the increase in the level of cholesterol in the blood,

– lactovegetarianism – allows eating vegetables, fruit and dairy products, but eliminates eggs, meat, fish and honey,

– Lacto-ovo-vegetarianism – is a variation of vegetarianism based on the consumption of eggs and dairy products. It is believed that the use of this variety of vegetarianism has the potential to provide the body with all the necessary nutrients,

– semi-vegetarianism – considered the mildest variety of vegetarianism. It allows periodic consumption of poultry meat, as well as fish, seafood, eggs, dairy products, vegetables, and fruits. This variation of vegetarianism due to the possibility of consuming all groups of food products is characterized by a minimal risk of nutritional deficiencies,

– enumeration – the diet includes mainly plant products, but from time to time you can eat fish. Due to a large amount of fish consumed, the diet of people on a vegetarian diet is characterized by a very high content of omega-3 fatty acids.

Reasons for going on a vegetarian diet
There are several main reasons why people choose to use a vegetarian diet, including
– ecology – it is believed that intensive farm animal production leads to significant consumption of energy, water, land, and other resources,
– economics – such people believe that if they would use all plant production for human nutritional purposes, it would not be necessary to eat meat,
– religion,
– ethics,
– humanitarianism – showing compassion and mercy to animals,
– morality – such people put animals on an equal footing with a human being, giving them the same right to life as people,
– philosophy,
– health – there are studies that people who are on a vegetarian diet are less likely to suffer from ailments of civilization.

The most important information
The most difficult in a properly balanced vegetarian diet is to avoid nutritional deficiencies. Vegetarians should strictly follow the rules of proper nutrition.

A lot of attention should be paid to the protein consumed. It is necessary to properly combine vegetable protein and supplement the deficiencies of essential exogenous amino acids to obtain their maximum biological value. If it is not possible to cover the demand for the most important vitamins and minerals, it is recommended to enrich the diet with vitamin D supplements, B vitamins (mainly B12) and in some cases with calcium and iron.

The supply of iron in a given diet is usually large, but it is a poorly absorbed non-heme iron. It is, therefore, worth combining iron products with products containing vitamin C, because it increases its absorption. In people who consume milk and milk products, the risk of calcium deficiency is low. In the case of a diet that excludes certain products, however, it is worth returning to eat larger quantities of green leafy vegetables and highly mineralized water rich in well-absorbed calcium.

Cereal products should be combined with milk, eggs and legume seeds, then the content of amino acids should be at a high level. While using all varieties of vegetarian diets, it is also recommended to eat as little processed foods, they should be freshly prepared, just before consumption. It is also worth paying attention to a variety of dishes, then the diet will be tastier and less monotonous.

Vegetarian diet and slimming
Both vegetarian and vegan diets mustn’t belong to slimming diets. This does not mean, however, that we will not be able to lose weight on such a diet. The main principle of a reduction vegetarian diet is to eliminate from the daily diet all highly processed products, which are a source of empty calories. You should also pay attention to adequate hydration of the body. If we are determined and follow the rules of a vegetarian food pyramid, we should not wait too long for satisfactory results.

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Healthcare

5 portions of fruit and vegetables in practice

Educational and promotional campaigns, actions in schools, TV spots … All these activities have meant that today almost everyone knows about the necessity of eating five portions of fruit and vegetables every day.Still, this does not translate into eating habits, and most of us eat about three servings a day.How to include five servings of fruit and vegetables in your daily menu?Read our practical guide with examples.

Why is it worth eating vegetables and fruits?

Eating vegetables and fruits is essential to ensure health, vitality and minimize the risk of many diseases.One of the healthiest models of nutrition, that is the Mediterranean diet abounds with these ingredients, and the inhabitants of the Mediterranean are distinguished by the length of life and health status in comparison with other Europeans and Americans.Let’s take an example from them!Vegetables and fruits are essential in the diet due to the content of valuable vitamins mainly vitamin C, β-carotene and folic acid, as well as minerals calcium, potassium and magnesium.Antioxidants that protect cells against oxidative stress also play a very important role – they prevent diseases and premature aging.Vegetables and fruits are also distinguished by the presence of fiber, which is a specific physiological brush – it cleanses the intestines of debris, regulates the rhythm of defecation, collects toxins, helps in removing excess cholesterol and has a positive effect on the level of glucose in the blood.Most vegetables and fruits contain 80-90% water, so they are low in calories and help maintain a healthy body weight.Numerous studies have shown that the consumption of recommended amounts of vegetables and fruits reduces insulin resistance of tissues and is beneficial in diseases of the heart and circulatory system.

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Check: Should we supplement?

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Eat more vegetables than fruit

The World Health Organization recommends consuming at least 400 grams of fruit and vegetables per day.It may seem a lot, but if you realize that the average apple weighs about 150 g, 400 g per day is the most achievable.Remember that five servings each day are the recommended minimum, and the fruit should be 2 out of 5 servings.Vegetables choose as 3 servings with 5 and each subsequent one.Vegetables can not be eaten too much, but the amount of fruit should be controlled, because the sugar (fructose) contained in them, despite the popular belief still is fattening, and excessive consumption of fruit can result in the deposition of energy in the form of adipose tissue.

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You should read it: Attention! These fruits are calorie bombs!

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A serving of vegetables or fruit – how many grams?

We are still rotating around the concept portion, but let’s look at how much these quantities really are.One serving of vegetables or fruit should weigh 80-100 grams.This applies to fresh, cooked and frozen products.A handful of dried fruit (20 grams) can be replaced with one fresh portion, but this should not be done too often due to the high concentration of sugar and lower nutritional values.

Does five servings of vegetables and fruit during the day mean that you have to eat them five times a day?Not necessarily.By eating a large grapefruit or a glass of cherry at once, you get 2 portions of fruit, and a lunch of baked vegetables with meat, half of zucchini, half of the pepper and two carrots will be 2.5 servings.Of course, it will be best if vegetables or fruits appear in every meal, but for five portions a day is not a necessity.You can take a glass of juice as a portion of vegetables or fruit, but only if it is prepared by yourself and drunk shortly after cooking.We are sure that our juice is not made from concentrate and we guarantee in this way that the valuable ingredients contained in vegetables and fruits will not break down and reach the body.

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Read also: What is healthy lifestyle?