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South Beach Diet

The South Beach diet, also known as the South beach nutrition model, was invented and developed by Arthur Agatston, an American cardiologist. He created it in 1995 with the intention of improving the health and condition of his heart patients and those suffering from type 2 diabetes. He did not expect that his nutritional plan would be so effective that the television station in Miami would offer him a performance in one of programs aimed at presenting the principles of the created food model. The coincidence of the events described above resulted in the popularity of the diet among the inhabitants of Florida praising the removal of excess kilograms and well-being. In 2003, this resulted in the publication of the first doctoral book with the significant title The diet of southern beaches, which spread in the number of 23 million copies.

Fashion in this way of feeding went around and mastered the whole world. The result was the publication of further guides, cookbooks and additional guides translated into many languages ​​and intended for many diet lovers from Florida. Although in Poland it had its great 5 minutes a few years ago, still many people are considering the pros and cons of switching to this style of nutrition 2.

General principles and assumptions of the South Beach diet
The South Beach diet is based on fairly simple and easy to remember rules. First of all, it does not take into account the calories of meals, or the right amount of macronutrients, such as proteins, carbohydrates and fats, there is also no look at the delivered dose of vitamins and minerals, which unfortunately can lead to their numerous deficiencies. The only thing that the author pays attention to is the glycemic index, or IG (glycemic index) selected for consumption of products. In this respect, the model is reminiscent of the recommendations made by Montignac, the first person to pay attention to the importance of looking at the quality of carbohydrates supplied with food.

It is also worth mentioning here that, contrary to the assumptions of the above-mentioned author, the south beach diet does not look at the glycemic load at all, although it has been known for years that it is a more reliable indicator of the body’s sugar load than the food index itself . It should also be remembered that eating products with a high content of pure glucose in small amounts gives the same effect as eating a large amount of food based on complex carbohydrates. Unfortunately, in the assumptions of the Florida nutrition model, there is no mention of it, although Agatston recommends eating any portion size 2.

Continuing, in the South Beach diet should be excluded from the menu of highly processed products, containing large amounts of saturated fatty acids, and those whose glycemic index is higher than 60. The author emphasizes that after eating dishes with, for example, white noodles or bread is not enough that there is a high ejection of sugar into the blood, it is also due to the rapid digestion of such substances, hunger appears almost immediately. Therefore, he recommends replacing them for whole grains, as well as vegetables and fruits, but only those whose IG does not exceed a maximum of 50.

You can also include protein in your daily menu, but at the same time, you should limit the supply of this macronutrient from dairy products. The sources of good unsaturated fats, such as vegetable oils, avocados and sea fish, are also important. When it comes to drinks, the doctor recommends only non-carbonated mineral water, juices, but only vegetable, decaffeinated coffee and tea that do not contain theine. Such products can be drunk in any quantity.

An important rule in this way of eating is the ban on avoiding breakfast, because without this meal the body is exposed to sudden attacks of hunger and the desire for sweets increases. Thanks to the menu thus composed, you not only do not have to make a big jump in blood glucose during the day, but you should not feel hunger 5 too often.

The diet of the southern beaches consists of three phases in which individual products are excluded or included in the menu. Each stage is characterized by a different restrictiveness of assumptions. It is assumed that such a nutritional model allows you to drop as much as 6 kg during the first two weeks of its duration. Although Agatston stresses in their assumptions that calories are not important, the way in which the recommendations are arranged in each phase assumes menus with calories that often do not exceed 1200 or 1400 kcal. Even in the case of people who only use allowed products, but actually eat as much as they want, often not only do not lose weight, but even increase it 5.
Blitzkrieg
South Beach diet phases and their course
The priority assumption of the first stage of the southern beaches diet is the leveling of the glycemic level, and thus the normalization of results in the case of people with type 2 diabetes. In this phase, lasting only two weeks, depending on the so-called. Starting weight can be used to lose weight up to 6.5 kg. Of course, the more weighed at the beginning, the more significant and effective these defects are.

The first stage menu should contain about six meals, the size of which should fully satisfy hunger 5. Unfortunately, the list of products that may be included in this phase on the plate of the person starting his adventure with the South Beach nutrition model, is not too extensive.

Meat products are mainly recommended for lean beef, especially tenderloin, roast beef and cross-dressing, fat-free pork in the form of ham, entrecote, leg or calf kidney, and saddle of lamb. Cured meat is mainly poultry, preferably cooked or smoked chicken or turkey breasts, of course not containing almost any composition of lipids. The menu may include all available fish, shellfish and seaweed.

Also recommended is leguminous plants both fresh and frozen and from the can, provided that they do not contain sugars. The most often mentioned are white, black and red beans, including mung type, chickpeas, lentils, soy and all its products with limited fat content, including milk from its seeds. The menu may also contain eggs in an unlimited number.

As for vegetables, the most recommended is eggplant, chard, Chinese cabbage, or bok choy, as well as its blooming variety, or choy sum, in Poland also known as Chinese broccoli, Brussels sprouts, onions, garlic, all varieties of pumpkin, endives, escarole, green beans, fennel, poisonous peas, all kinds of mushrooms, kale, jicama, i.e. Mexican potato, kohlrabi, kopary, cauliflower, white cabbage, as well as Chinese, Italian, headless and leavened, artichokes, edible ketmia, vegetable juice cocktails, alfalfa sprouts, broccoli, beans, lentils, radishes and sunflower seeds, , mustard leaves, turnip and grape, cucumber and green and sour, walnut, hot pepper, tomato and also one year old, also known as turkey pepper, parsley, artificially sweetened pickles, any type of tomato, leek, rhubarb, red chicory , arugula, watercress, radishes, including Japanese variety, any type of lettuce, root celery, celery, artichokes, palm hearts, tomato juice, sugar peas, shallots, chives, asparagus, spinach and broccoli.
ALCAR
Every day, the menu should also specify exactly one portion of nuts or seeds in the amount of 15 pieces of almond, cashew or Italian variety or 3 tablespoons of sesame or sunflower seeds, otherwise linseed or pumpkin seeds. The appropriate dose from the type of products described may also be 30 pistachios, pine nuts, hazelnuts or ¼ cup of soybeans.

When it comes to fats, the maximum daily amount available for consumption is 2 spoons of one selected type of oil. The recommended group consists of rapeseed, corn, linseed, sesame, sunflower, soybean oil, extra virgin oil and grape seed. Interestingly, the recommended form of lipids is also low-fat mayonnaise and soft margarine. On the other hand, the full-value additives and spices in the first phase of the diet include broth, horseradish, lemon or lime juice, paprika paste, aromatic oils and anything that adds flavor to the dishes, but does not contain glucose.

As a substitute for ordinary sugar, Agatston recommends 27 to 100 kcal per day of long-rejected and unrefined fructose and saccharin. On the other hand, allowed beverages include herbal tea, mint style, chamomile or dill, moderate amounts of coffee and tea, vegetable juices and carbonated drinks without sugar 5.

It is worth noting here that the dietetics based on research has already excluded some drinks from the group of healthy products, where carbon dioxide is injected in an industrial manner. This is due to the fact that this gas leads to the formation of ghrelin, or stomach hunger hormone 3. A few years after the release of the first version of the South Beach diet book appeared its improved version called turbo. In this option, the first phase of the described feeding model is extended by several dairy products, such as skimmed milk or buttermilk, to a maximum of 1% fat in the composition, natural yoghurts 0%, light cheese and curd containing less than 3% lipids. Interestingly, the new recommendations also allow you to deliver daily from 75 to 100 kcal from such ingredients as jelly, jams, cocoa, ice cream, chewing gum. Of course, all these items can not contain sugar.
Lotus Cookie Flavored Protein Cream
What is most amazing, despite the possibility of adding artificial fructose to dishes, all fruits, including those with a low glycemic index, are prohibited by the author 5. Such rigorous recommendations and limited product base are a simple way to bring about numerous shortages dangerous to the health of each person, and more patients with cardiac problems and type 2 diabetes, despite the fact that it was initially designed for them to describe the model of nutrition.

After probably the most difficult two-week start-up phase, the second phase of the southern beaches diet begins. It lasts until the person’s weight is reached, even though the weight drops are much slower during this period than at the start. The menus of this stage begin to be small steps enriched with carbohydrate products. Agatson recommends very slow introduction of dishes with wholegrain bread, brown rice, whole-meal pasta and low IG fruit. This is justified by the need to get used to an increased ejection of sugar into the blood. In addition, it is to help check how the body of each person reacts individually to a specific product.

During the first week of the second phase, you can eat only one fruit and one starchy product per day. However, the harvest of trees is forbidden for breakfast, because, according to the doctor, they may cause increased appetite. In addition, we only eat these ingredients in combination with a source of protein, such as skimmed yogurt. This is to lead to the elimination of hunger.

In the second week of this stage on the first day, we can still eat one fruit, but two starchy products. In the next day, we add one more crop to the set. Then we add the complex carbohydrate component again and keep it that way for 48 hours. Then, by the end of the week, we watch the number of 3 fruits and 2 meals based on starch 2.

During the second phase of the South Beach diet, specific products from different food groups can be included. From the dairy products, it is allowed to introduce light-style fruit yoghurts that do not count as healthy food. As regards cereals, it is possible to consume barley products, unprocessed flakes, wholemeal pasta, wholemeal or leavened bread, wild rice or brown rice and roasted or shot grits.

In the case of fruit, only specific species such as grapefruit, peaches, blueberries, strawberries, pears, apples, kiwi, mangoes, cantaloupe, oranges, plums, cherries, blackberries, raspberries, as well as high GI grapes are allowed to enter the menu. and apricots in both fresh and dried form. In the second phase, green peas, black and pinto beans are available in the diet, and according to some sources, both sweet and ordinary potatoes, but only in small quantities. The author at this stage also allows you to eat small portions of bitter chocolate and red wine 5.

Importantly, despite the main rule, not to count calories and eat as much as you want, not to feel hunger, the portions of most products that come in this phase are very specific. And so during the day you can eat only ¾ cup of gooseberry or blueberries, strawberries, raspberries or cranberries. According to some sources, even one medium banana per day is allowed. The menu can also include no more than a single, not too large peach, pear, orange, pomegranate or kiwi, or a small apple or papaya. From other available fruits you can choose a half of grapefruit or mango, ¼ melon, 15 balls of grapes, 2 ordinary plums or 4 dried, 12 cherries and 4 apricots.

In the case of cereal products, you can not afford more than 1 slice of wholemeal bread, ½ cup of wholemeal, buckwheat or soy pasta or brown or wild rice. Importantly, according to some sources, 3 cups of popcorn and breakfast cereals with an average amount of sugar are also allowed. With vegetables, the recommendation of a specific portion applies only to carrots and peas, which should not be eaten more than half the average size of the cup. As for the aforementioned wine, a maximum of 2 glasses is recommended, although some say that 330 ml beer is also acceptable alcohol. The following products are not added to the menu: beets, pineapples, watermelons, lychee, dates, figs, raisins, honey and sweetened ice cream and desserts 5.

This stage of the diet is already much more varied than the previous two weeks. It is incomprehensible, however, to introduce into the menu also unhealthy products like light fruit yoghurts, sweetened breakfast cereals or beer for products still banned, which are harmless to the body.
Thermo Speed Extreme
The next and the last stage of the style of feeding south beaches takes place after reaching the desired weight. The third phase according to the author should last until the end of his life. There are no prohibited products at this time. However, you should observe your body and at most eliminate yourself on your own, what you consider harmful or causing weight gain 2. Of course, foodstuffs with a glycemic index below 50 are recommended. Agatston recommends going back to phase two if weight is increased. The amazing fact is that the author himself allows his followers to exclude any selected products and to experiment with his health and metabolism on the principle of any transition from the last stage to the one that preceded it.

Effects possible to obtain
Supporters of the South Beach diet exchange numerous beneficial effects that they gained when they switched to this eating model. The most important of these is, of course, a large and quite fast loss of weight, especially during the first two weeks, where record-players lose even 10 kg. Generally, during the entire treatment, the weight loss usually varies from 15 to a maximum of 20 kg. Unfortunately, nobody underlines that his health will change for the better. Some also enjoy mixing the model of the south beaches with the 1000 kcal option to get even better and more spectacular effects related to the pursuit of perfect figure 2.

Unfortunately, both the traditional South Beach diet and its version maximally trimmed by the amount of energy supplied may have deplorable health effects related to dysregulation of the metabolic system, vitamin and mineral deficiencies, liver and kidney burden with too much protein, which may result in disease conditions at the result of malfunctioning of these organs.

Additional side effects are also emphasized by the patients themselves, especially in the first phase they complain of fatigue, irritability, general nervousness and weakness, probably due to the total discontinuation of all carbohydrate sources, which is a simple route to hypoglycaemia, especially dangerous for people suffering from diabetes for whom it may even end up in death

It should also be emphasized that the brain functions and draws energy only from glucose, so for the first two weeks it will not work properly. Unfortunately, a large proportion of people trying to use the diet of the south beaches and obtaining the dream figure in the third stage quickly returns to their former weight or is caught by the yo-yo effect.

Opinions of specialists and people using
On many websites and forums people who are satisfied with the rapid loss of excessive kilos share their experiences and praise the use of this model of nutrition. The only drawbacks that are noticed and underlined is the abandonment of bread, but what you do not do for the perfect look. What’s more frightening is the fact that some nutritionists also consider this diet healthy and rational and promote its use with their name. Only individual sources emphasize that the South Beach diet is not safe for health. Despite the states of hypoglycaemia, weakness and nervousness, the consequences of deficiencies of vitamins, minerals, nutrients and the burden of two important organs, such as the kidneys and heart, can last for months or even years 2.

It is important to emphasize that there are healthy ways to get rid of excess weight and get a great figure not for a moment, and for years. It is worth to go to a proven dietitian who will help you learn the proper and healthy eating habits for the whole body.

Contraindications, or can South Beach diet reach everyone?
The main contraindications not to use the South Beach diet, which are currently exchanging sources, are kidney diseases, diabetes or frequent fluctuations in blood glucose level 1. Unfortunately, due to improper balance of this diet, it should not be recommended to anyone, let alone people young people and teenagers who often consult on internet forums and follow what is fashionable, fast and effective. The price of health, even until the end of life, is not adequate to obtain, often only for a moment, attractive and slim figure. Especially that you can take care of a satisfactory appearance and good health at the same time.

An example menu for one day from phase I, II and III
Below are some examples of menus for each stage of the South Beach diet. Of course, trying them on is not recommended.

First phase
And breakfast is a seafood salad and tea without theine.
II breakfast vegetable juice.
Lunch, boiled chicken breast, boiled cauliflower, a tablespoon of olive oil, still water.
Afternoon tea, cut vegetables, decaffeinated coffee.
Grilled zucchini and aubergine dinner with smoked salmon, still water.
Snack 3 tablespoons sunflower seeds, still water.

The second phase
And breakfast of boiled egg, tomato, red pepper, still water.
II breakfast natural light yogurt, small apple, tea without theine.
Lunch of half a cup of boiled wild rice, baked trout, sauerkraut salad, vegetable juice.
Afternoon tea 2 cubes of dark chocolate, still water.
Supper one slice of wholemeal bread with soft margarine, a slice of poultry ham without fat, with green peppers, tea without theine.
Vegetable juice snack.

Phase three
And breakfast cereal on milk 1%, still water.
II breakfast sandwich with lean cottage cheese, tomato, decaffeinated coffee.
Lunch of zucchini cream soup with wholegrain toasts, vegetable juice.
Afternoon tea light fruit yogurt.
Dinner salad with iceberg lettuce, light mozzarella, red, yellow and green peppers, tomatoes, pumpkin seeds with a tablespoon of olive oil.
A snack of 3 bitters of dark chocolate.

As can be seen from the above examples, especially in the first and second stage, there is no way that the menu composed in this way would provide all the necessary vitamins, minerals, nutrients and adequate energy supply.

Summary – does this model of nutrition have more disadvantages or advantages?
Looking objectively at the advantages and disadvantages of the model of nutrition created by Dr. Arthur Agatston, it is not difficult to conclude that despite good motives he composed a diet that can quickly destroy the body. The only plus that everyone probably knows is a fast loss of unwanted kilos in the first two weeks of use.

Unfortunately, the downsides resulting from South Beach nutrition are much more. Deficiencies of vitamins, minerals, hypoglycemic states, weakness, nervousness, excessive supply of protein and general poor balance of meals and a 24-hour menu leading to health loss are not and should not be acceptable side effects of the treatment.

To get a beautiful figure and at the same time stay healthy, it is enough to follow scientifically based eating habits and introduce a minimum of 30 minutes of moderate physical activity into your daily schedule. If you can not start changing your life yourself, remember that there are specialists who will be happy to help you. Good luck!

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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?
Berberine 400mg
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

Forskolin Diamond

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

Golden Milk, Turmeric Infusion

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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Healthcare

Nutritional value of marinated products

Have you ever wondered what the difference between marinating and pickling is? Or what nutritional value marinated products have and is it worth eating not only for the sake of taste? We decided to take marinating under the microscope and answer these questions. 

Marinating is a way of preserving food with vinegar and thermal processing. This way of preserving products is one of the oldest methods of storing and preserving food. Marinating food products has a long tradition. It is one of the oldest and, at the same time, the most effective ways for long storage of food. Most often, we marinate mushrooms (more often forestry than farmed mushrooms, for example) and vegetables (usually cucumbers, peppers, beets, pumpkin), less often fruit, meat and even fish. The pickle characteristic for pickling is made from vinegar (usually spirit), sugar, salt and water, and then boils. Marinating is also associated with the use of specific spices – for example, English herb, garlic, fennel and bay leaf. We add them to vegetables, meat, mushrooms and fish. 

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Principles of food marinating 

Vegetables and fruits intended for marinating can not be damaged. They also can not have visible signs of deterioration. Before they are put in jars, they must be washed thoroughly. You can cut them into smaller parts. After placing the products in the jars, they are flooded with a pickle to completely cover them. The closed jars are then placed in a pot of hot water and boiled for 20 minutes. During cooking, sometimes you need to add water to the pot, because it should reach at least two thirds of the height of the jars. When 20 minutes have passed, the preparations are allowed to cool. 

Fruit can also be marinated 

Especially fruit such as cherries, plums and pears are suitable for pickling and peaches. You can serve them for dessert or as an addition to the dessert. Pickling fruit requires the preparation of a special syrup from sugar, a little vinegar and water. Before the fruits are in the jars, they should be carefully washed and then blanched. Fruit marinades are not the healthiest products – despite the alkalizing properties of most fruits, due to the high sugar content and the usually used spirit vinegar, they have acidifying properties. 

Pickled fish 

Marinated fish, commonly known as fish in vinegar, are a traditional Polish delicacy. The marinade for fish is made from vinegar, water and selected spices. You can add a carrot or a slice of onion to a jar of carrots. Fish in vinegar has the advantage that properly preparing does not contain dangerous bones that can stand in the throat. However, you should not eat it too often, due to the fact that the pickle is made with spirit vinegar (like the fish itself), which has acidifying properties. 

Pickling meat – not in a jar 

Marinating technique is also used to prepare meat. The difference is that in this case the marinade does not serve to prolong the shelf life, but it gives the meat a more aromatic aroma and delicacy. Sliced ​​meat is put into the marinade. The simplest marinade is made from salt, vinegar, lemon juice and wine. The meat should be placed with the marinade in airtight package – eg in a bowl covered tightly with food foil. 

Effect of marinade on nutritional value 

Marinade does not destroy minerals (a certain amount during thermal processing may flow into the brine) and does not significantly destroy the vitamins that are found in marinated products, nevertheless, marinated products contain noticeably less. Thermal treatment of the marinade destroys all components that are not resistant to high temperature (eg enzymes). The marinades also do not produce additional vitamins, because the marinating process does not involve bacteria. 

The marinade can alkalize or acidify 

When looking for information about the properties of marinated products, you may come across conflicting data. Some sources suggest that marinated vegetables and other products have a positive effect on the body because they have alkalizing properties. In turn, other sources indicate the acidifying properties of marinated products. The properties of the marinated product are determined by the ingredients of the marinade. Traditional marinades made with vinegar are acidifying in nature. In turn, marinades prepared using apple cider vinegar have alkalizing effect on the body. 

White (spirit) vinegar can destroy red blood cells and irritate the stomach mucous membrane, it can also worsen digestibility. Therefore, be careful with vinegar and do not overuse it in the kitchen. In turn, apple cider vinegar is more mild and definitely healthier. It improves metabolism and digestive processes and contributes to lowering blood sugar levels. Vegetables marinated in apple vinegar, like fresh ones, support digestion and reduce the risk of flatulence. At the same time, they are low in calories, and due to the specific, distinctive taste we eat them a little. 

Differences between pickling (pickling) and pickling 

Summarizing the above considerations, it can be concluded that marinated products retain some of their original nutritional value, they are still rich in minerals and fiber. However, they acquire a deeper taste and a better aroma. Marinating, unlike pickling (fermentation), does not convert fresh products into probiotics. Pickling (fermentation) is a way of preserving food based on the lactic fermentation process carried out by lactic bacteria. In the marinating process, no beneficial bacteria producing lactic acid develop. Pickled products also retain less nutritional value than silage. Pickled (sour) products are also better digestible than marinades. 

Do you consume marinades? 

Proponents of a holistic diet derived from alternative holistic medicine advise against eating marinades. Nevertheless, even conventional medicine is of the opinion that marinated products should not be replanted. So, eat them in moderation, and in the case of peptic ulcer disease, anemia and anemia, pregnancies are better to avoid. Even apple cider vinegar is not indicated. 

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You can read also: Diet for autumn

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Healthcare

Sweet cherries – fattening or slimming?

Sweet, round, juicy, with a unique taste – cherries. You can buy fresh fruit at the beginning of June, and the season lasts until mid-July. What is the nutritional value of cherries? Harm the figure? 

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Sweet cherries – calories and nutritional value 

Sweet cherries, like most fruits, provide little protein and fat. The main sources of calories (kcal) in cherries are carbohydrates, including primarily simple sugars (half and half glucose and fructose). 

Nutritional value of cherries in 100 g of fresh fruit 

The energy value of 63 kcal 

Protein 1 g 

Available carbohydrates 13,3 g 

Fat 0.3 g 

Dietary fiber 1.3 g 

Sweet cherries in 84% consist of water. These fruits are a source of vitamin C and potassium. The darker the peel of cherries, the more valuable antioxidants there are – dyes from the anthocyanin group. These compounds have anticancer activity. 

Cherry diet and slimming properties of cherries 

In the intrenet you can find conflicting information about cherries. Some warn that fruits, especially sweet cherries, fatten. On the opposite pole is a cherry diet, whose menu is based on this fruit. What are the facts? 

Sweet cherries are actually fruits with quite high calories and sugar content compared to other fresh fruits. Only bananas, mangoes and grapes surpass them from this angle. Sweet cherries are still a low-calorie product, although it is important how much you eat. 

With cherries it’s like popcorn, when you start eating it, it’s hard to stop. 

How many cherries to eat? 

You should not refuse fruit because it is one of the most important elements of the diet. Currently, it is recommended to eat 2 portions of fresh fruit daily. How much is the serving? About 100 g, or 1 large handful of cherries (63 kcal)! Often, however, it does not end on the handful. Did you buy a kilo and eat the same amount? Such a portion will not be insignificant for the daily caloric balance. A kilo of cherries is 630 kcal and 133 g of simple sugars. Converting into teaspoons is about 27 teaspoons of sugar! 

Sweet cherries are filling, although they fall out on average with respect to the content of dietary fiber. However, if you overdo it, the abdomen will hurt you and you will have severe bloating. 

The advantage of cherries is the content of potassium and light diuretic properties. These factors accelerate the loss of excess fluids from the body and reduce swelling (especially important in summer!). 

So how is it with these cherries? Are they slimming or fattening? 

Moderate amount of cherries, up to 200g per day, supports weight loss. 

Unknown health properties of sweet cherries 

Sweet cherries should also be included in the diet for other reasons. Get to know the most important of them! 

1. Sweet cherries contain melatonin, which makes falling asleep easier. 

2. Sweet cherries protect the brain against neurodegenerative changes in the brain. 

3. Sweet cherries stabilize blood pressure and reduce the risk of stroke.

4. Sweet cherries dilate blood vessels, thanks to which they help to achieve better training results. 

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You can read also: Attention! These fruits are calorie bombs!

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Healthcare

Apples – tasty and healthy recipes

One from scientists said that the evolutionary success of apples results from the ability to satisfy the human desire for sweetness. In addition, a very large variety of varieties (we can choose from apples very sweet, sour, crisp, juicy, soft, hard), makes everyone find something that will delight his palate. In addition, apples are healthy and practical, they can be taken anywhere, great for a quick snack. Due to the fact that they are low in calories and provide fiber, they are an excellent element of a slimming diet. 

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Apples are the most valuable when eaten raw, together with the peel, in which are located in significant quantities of phenolic compounds with a strong antioxidant potential. Nothing, however, prevents you from incorporating apples into daily meals. As a result, they will become more attractive in terms of taste and health. Below are some proven recipes that you can spice up your menu. 

If you get bored of porridge for breakfast, you can treat yourself to a variety in the form of so-called. jaglanki. Groats are very undervalued in Polish kitchens, which is a shame, because in addition to being tasty and easy to prepare, they are characterized by a wealth of nutrients – including contain magnesium, zinc, manganese, as well as B vitamins. For preparing breakfast, you will need 2-3 tablespoons of millet groats, which should be cooked according to the instructions on the packaging. After transferring to the bowl, put the next layers on the groats first, add cottage cheese or natural yoghurt, then grated (together with the peel) apple. Sprinkle the whole with nuts and season with a pinch of cinnamon. 

Although the combination may seem surprising, the apple has the ability to break the characteristic taste of the liver. In addition, the dish is easy to prepare – even for less-trained chefs, and is characterized by a high nutritional value, due to the content of iron, zinc or vitamins from group B. The recipe is extremely simple liver poured with milk and leave for about 15 minutes. Put the liver on a hot pan with a small amount of fat and fry for about 5 minutes, stirring occasionally. Then add the onion and apple pieces (with peel) sliced ​​in slices and cook under cover on a small flame until the onion becomes glazed and the liver stops to be bloody. On the plate, season the liver with pepper and salt, as an addition you can serve potatoes from the water and your favorite fresh vegetable. 

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You can read also: Apple detox

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Healthcare

The biggest vitamin bombs

The end of winter and the beginning of spring, when most people feel sterilized after a typical winter diet low in vegetables and fruits, is the time in which we most want to supplement any deficiencies of vitamins and minerals. Therefore, for the sake of health, we are looking for a comprehensive vitamin and mineral preparation – a little to calm down the conscience, and a little for lack of knowledge, because the demand for most vitamins and minerals can be satisfied using conventional food. In this article I will present a few real vitamin and mineral bombs, which should be included in the diet – also as part of the prevention of deficiencies. 

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For many, hated as a childhood nightmare, it has such a great wealth of minerals and vitamins that it can no doubt be called a “bomb”

In 100g cooked or stewed chicken liver (for comparison, the recommended daily allowance for an adult male is shown in brackets) vitamin B2 – 2 mg (1.3 mg); Niacin 11 mg (16mg), vitamin B12- 16.8 mcg (2.4 mcg); folic acid – 162 mcg (400mcg), and quite quite a lot of vitamin A, B5, choline, B1 or even vitamin C. When it comes to minerals, iron and selenium are particularly important. Other elements, such as zinc, copper and magnesium, occur in much smaller quantities. In addition, the liver is a very good source of wholesome protein. 

This fruit is not very popular, which is a pity, because it has a lot to offer

In addition to the richness of vitamins such as vitamin K, folic acid, vitamin B6, vitamin E, vitamin C, pantothenic acid and in smaller amounts of vitamin A, B1, B2; avocado contains other extremely valuable ingredients for health. The most valuable are carotenoids (eg lutein, zeaxanthin, β-carotene, α-carotene, neoxanthin), phytosterols, beta-sitosterol, campesterol, stigmasterol and flavonoids. These compounds have a very high antioxidant and anti-inflammatory potential. A separate issue is considerable amounts of fiber and minerals – including potassium, zinc, manganese, magnesium and copper. 

Although their time was observed against their consumption due to the fact that they are a source of cholesterol, modern research has confirmed that egg consumption may even promote the improvement of lipid profile. So let’s look carefully at what the eggs have to offer. This is quite a lot, and in large doses, boiled eggs contain, among others, Vitamin B2 and B12, vitamin A and pantothenic acid, folates, vitamin E and choline, as well as selenium, zinc, iron and calcium. It is important to emphasize the particularly high content of carotenoids (lutein). 

The statistical Polish diet is poor in fish – it is often limited to eating a panga fillet, fried in breadcrumbs

Meanwhile, the purchase of fish does not have to involve a large financial effort – in addition to monkfish or halibut, there are more affordable, valuable fish species on the Polish market, such as herring, cod, pollock, etc. The benefits of regular fish consumption are invaluable. In 100g steamed salmon, we find the following valuable components of omega-3 fatty acids, vitamin D, niacin, vitamin B12, vitamin B1, as well as potassium and selenium.

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You can read also: Vitamins, their bioavailability and changes during storage, baking and boiling

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Healthcare

Sweet cherries – fattening or slimming?

Sweet, round, juicy, with a unique taste – cherries. You can buy fresh fruit at the beginning of June, and the season lasts until mid-July. What is the nutritional value of cherries? Harm the figure? 

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Sweet cherries – calories and nutritional value 

Sweet cherries, like most fruits, provide little protein and fat. The main sources of calories (kcal) in cherries are carbohydrates, including primarily simple sugars (half and half glucose and fructose). 

Nutritional value of cherries in 100 g of fresh fruit 

The energy value of 63 kcal 

Protein 1 g 

Available carbohydrates 13,3 g 

Fat 0.3 g 

Dietary fiber 1.3 g 

Sweet cherries in 84% consist of water. These fruits are a source of vitamin C and potassium. The darker the peel of cherries, the more valuable antioxidants there are – dyes from the anthocyanin group. These compounds have anticancer activity. 

Cherry diet and slimming properties of cherries 

In the intrenet you can find conflicting information about cherries. Some warn that fruits, especially sweet cherries, fatten. On the opposite pole is a cherry diet, whose menu is based on this fruit. What are the facts? Sweet cherries are actually fruits with quite high calories and sugar content compared to other fresh fruits. Only bananas, mangoes and grapes surpass them from this angle. Sweet cherries are still a low-calorie product, although it is important how much you eat.
With cherries it’s like popcorn, when you start eating it, it’s hard to stop. 

How many cherries to eat? 

You should not refuse fruit because it is one of the most important elements of the diet. Currently, it is recommended to eat 2 portions of fresh fruit daily. How much is the serving? About 100 g, or 1 large handful of cherries (63 kcal)! Often, however, it does not end on the handful. Did you buy a kilo and eat the same amount? Such a portion will not be insignificant for the daily caloric balance. A kilo of cherries is 630 kcal and 133 g of simple sugars. Converting into teaspoons is about 27 teaspoons of sugar! 

Sweet cherries are filling, although they fall out on average with respect to the content of dietary fiber. However, if you overdo it, the abdomen will hurt you and you will have severe bloating. 

The advantage of cherries is the content of potassium and light diuretic properties. These factors accelerate the loss of excess fluids from the body and reduce swelling (especially important in summer!). 

So how is it with these cherries? Are they slimming or fattening? 

Moderate amount of cherries, up to 200g per day, supports weight loss.

Unknown health properties of sweet cherries 

Sweet cherries should also be included in the diet for other reasons. Get to know the most important of them! 

1. Sweet cherries contain melatonin, which makes falling asleep easier. 

2. Sweet cherries protect the brain against neurodegenerative changes in the brain. 

3. Sweet cherries stabilize blood pressure and reduce the risk of stroke. 

4. Sweet cherries dilate blood vessels, thanks to which they help to achieve better training results. 

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You can read also: Attention! These fruits are calorie bombs!

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Healthcare

Antioxidants in food – natural protection

What are antioxidants? 

Antioxidants (or antioxidants) are designed to fight free oxygen radicals. Free radicals are a very active form of oxygen that often reacts with the cell’s DNA causing damage to it. As a result, the body is aging faster and is exposed to the development of civilization diseases, such as cancer, atherosclerosis or type II diabetes. 

Free radicals are created in food as a result of, for example, frying, smoking, long storage. They can also form in the human body under the influence of stress, smog or UV radiation. 

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Here you can find antioxidants – CLICK

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The strongest antioxidants are hidden in the human body and are some of them enzymes. However, in the modern world, internal protection is often not enough, so it is worth completing it by introducing sources of natural food antioxidants into the diet. 

Antioxidants in food 

Natural antioxidants for foods can be vitamins, minerals, dyes and other compounds found primarily in products of plant origin. Antioxidants fight excess free radicals, which is the cause of oxidative stress. This phenomenon is conducive to cancer, inflammation and aging. 

It has been proven that some antioxidants from foods (eg flavonoids) can inhibit the sticking of platelets, which leads to the formation of so-called atherosclerotic plaque. 

You can include natural antioxidants from food 

vitamin C (pepper, parsley, currant, citrus), 

Vitamin E (sunflower oil, pumpkin seeds, wheat germ), 

vitamin A (egg yolk, milk, tuna), 

selenium (Brazil nuts, legumes, herrings), 

manganese (bran, wheat germ, walnuts, dried plums). 

The strong antioxidants are also compounds that give intense color to vegetables and fruits. It is a form of protection against sun rays and insects. The dyes that are antioxidants include, among others 

polyphenols (including, above all, flavonoids – blueberry, blackcurrant, chokeberry, red wine), 

chlorophyll (green leafy vegetables), 

beta-carotene (apricots, carrots), 

lycopene (tomatoes, watermelon). 

Other compounds with antioxidant features are 

glutathione (avocado, asparagus, broccoli), 

catechins (green tea). 

If you want to increase the antioxidant capacity of your body, eat more vegetables and fruit. Take advantage of seasonal ones, but in the autumn and winter, frozen foods will perform equally well. Cooking slightly affects the content of antioxidants, and in some cases even improves their absorption. This happens with lycopene, which is better absorbed from tomato sauce than from raw tomatoes. Strong antioxidants are also found in legumes available throughout the year. 

Fresh herbs and spices

Not only that they smell insanely and create a taste of dishes, they are also a source of important antioxidants. According to the ORAC index, which assesses the antioxidant capacity of foods, the strongest natural antioxidants are fresh herbs and spices. 

Dietary supplements with antioxidants? 

It turns out that when antioxidants are isolated from food, they can lose their positive properties. Studies have shown that in some cases, antioxidants from dietary supplements can even work to the detriment of others. 

One of the famous studies showed that beta-carotene administered as a single compound instead of reducing the risk of cancer in smokers significantly increased it! 

Therefore, remember to focus primarily on natural sources of antioxidants! 

TOP 10 natural antioxidants 

See which products have the most natural antioxidants! 

cloves 

Cinnamon 

Dried oregano 

Turmeric 

Cocoa 

Aronia 

blueberries 

Raspberries 

artichokes 

Pecan nuts 

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You can read also: Antioxidants and training adaptation

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Healthcare

Lycopene – health itself, why overpay?

Consuming tomato products reduces the risk of cancer and heart disease. 

There are more and more data that prove beneficial for health effects of consumption of lycopene – a substance belonging to carotenoids, occurring in large quantities in tomato products. Lycopene is a natural dye that gives tomatoes their red color. It is present in fresh tomatoes, but its absorption in the gastrointestinal tract is much more effective when eating tomatoes in processed form. Lycopene, like beta-carotene, belongs to carotenoids with antioxidant properties. Antioxidants (antioxidants) are substances in the body that are designed to protect cells from the damaging effects of free radicals. In this way, they reduce the risk of various diseases. 

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Currently, the results of two extensive clinical trials are available, the authors of which show that the use of a richly lycopene diet reduces the risk of heart disease and prostate cancer. Six-year research involving 48000 men, health care workers at the Harvard Medical Academy, found that people who consume tomato products more than twice a week are 34% less likely to develop prostate cancer.

The authors of another study at the University of North Carolina compared 1379 patients from the United States and from Europe with a heart attack with the same number of healthy people. The results of their research show that the risk of getting high in lycopene in the body is about half as high as in the average population. There is also evidence that lycopene can inhibit ocular degeneration, which is the most common cause of blindness in people over the age of 65. 

The available data indicate that lycopene shows a much stronger antioxidant effect than beta – carotene (probably almost 2.5 mg). Research conducted by Yaov Sharoni and Joseph Levy at Ben-Gurion University and at the Soroka Medical Center also testify that lycopene is a substance that causes a much greater delay in the succession of subsequent growth phases in the cell cycle than both alpha and beta carotene. 

Lycopene is not produced by the human body, but can be supplied in the diet. The results of the research of Dr. A. Venket Rao from the University of Toronto prove that lycopene is better absorbed from processed products such as ketchup, soups, juices and other than from fresh vegetables. Dr. Rao explains that “Under the influence of temperature, lycopene contained in tomatoes is transformed into a chemical form in which it is much better absorbed from the gastrointestinal tract into the body. (trans-lycopene) 

Studies by Gartner seem to confirm Dr. Rao’s reports and prove that the bioavailability of lycopene contained in tomato paste is 2.5 times greater than the bioavailability of lycopene contained in fresh tomatoes. 

Dr Clare Hasler, Director General of Nutrition Programs at the University of Illinois, says: “For many years nutritionists have emphasized the benefits of eating fresh vegetables, but it turns out that processed products perfectly meet the demand for vegetables and fruits while protecting against development a number of different diseases. Processed tomato products play a special role in this aspect by providing large quantities of perfectly absorbable lycopene. In the American diet, 85% of lycopene comes from processed tomato products. Other sources of this substance are watermelons, guava fruit and red grapefruit. 

More and more scientists dealing with health problems recommend using a diet rich in tomato products. They should be included in the group of products recommended in healthy nutrition. The following is the lycopene content in some vegetables and fruits Products containing a large amount of lycopene. 

 

The average content of lycopene in 100g of the product. 

Tomato ketchup 12 mg 

Pasta sauce 15 mg 

Preserved tomatoes 8 mg 

8 mg tomato soup 

Tomato juice 8 mg 

Watermelon 4 mg 

Red grapefruit 4 mg 

Fresh tomatoes 3 mg 

 

Lycopene is a chain, open carotenoid that gives red color to tomatoes, guava fruit, watermelon and red grapefruit. It has been proven that lycopene has antioxidant effects, which reduces the risk of certain diseases, such as cancer and heart disease. The results of the conducted research prove that lycopene contained in tomato products, such as ketchup, spreads, sauces and juices, is better absorbed by the body than lycopene contained in fresh vegetables. This is due to the fact that the food processing process under the influence of temperature changes to the natural form of lycopene to a better absorbable form. In the human body, lycopene undergoes storage in the liver, accumulates in the lungs, the prostate gland, the wall of the large intestine and in the skin. The concentration of lycopene in the blood is higher than the concentration of other carotenoids. Regular consumption of fruit and vegetables is recommended as part of a healthy diet. Epidemiological studies show that the intake of richly lycopene vegetables and fruits is inversely proportional to the incidence of certain types of cancer and heart disease. Six-year research involving 48000 men, health care workers at the Harvard Medical Academy, found that people who consume tomato products more than twice a week are 34% less likely to develop prostate cancer. The results of a study at the University of North Carolina, in which the authors compared 1379 patients from the United States and Europe with a heart attack with the same number of healthy people, proved that the risk of developing high lycopene is approximately half that of the average population. 

And that would be the end but I wanted to add a small detail, because many people on the forum are biased to a tomato concentrate and I think that it is the most concentrated and best-flavored source of lycopene. We should consume it as much as possible (provided it is “free of sodium benzosenshen and other rubbish!) pasta, rice, porridge, salads, fish (herring in tomatoes or fish in Greek). 

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You can read also: Lycopene – how does it work and where to find it?

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Healthcare

Does fruit always mean healthy?

Although we are not all aware of this, we use a simplified thinking pattern every day when we choose food items. In order to buy a healthy and valuable product, we rarely carefully inspect the labels by analyzing the composition and nutritional values, and more often we rely on a superficial assessment reduced only to play in associations. And so, in accordance with this principle, we used to recognize that if a given product is fruity it is also healthy and valuable, but is this way of thinking really justified? 

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Here you can find vitamins and minerals – CLICK

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We are all well aware that fruits and vegetables are a fairly valuable source of vitamins, fiber, minerals and many other substances valuable for health. This conviction is so strongly rooted that it managed to consolidate the simplified thinking pattern according to which everything that is obtained from vegetables and fruits (or simply is vegetable or fruit) is perceived as healthy and valuable. In the meantime, as practice shows, it does not have to be that way, which is easy to find a lot of evidence for. 

 

The basic problem with fruit products

On the one hand, that they are actually the fruits of advanced food industry technology, i.e. they are highly processed. Process of technological processing, although it has its numerous advantages (improvement of taste values, extension of durability, shortening preparation time), very often leads to adverse changes in the nutritional value of the product which is associated on the one hand with the loss of desirable ingredients (lowering nutritional and health), on the other – with the enrichment of undesirable ingredients (eg sugar, preservatives). Finally, fruit products are the most often a mixture of sugars with a subtle addition of fruit components. 

An excellent example of products with fruit

The name that seemingly are healthy and valuable include even fruit yoghurts and other dairy products, which are simply a rich source of sugar. Another example is fruit juices, also a rich source of sucrose. All kinds of bars, breakfast products, jam and mousses, fruit drinks, most often also nutritional value resemble sweets. What is important is that some products (those with fruit flavors) are not related to fruit at all. The flavors and synthetic, natural and identical to natural flavors are responsible for their taste qualities. 

Fruit – in the case of food products – does not mean healthy or valuable.

It is worth remembering, because entrusting to the first impression, you can easily cut into food sells that are only a concentrated source of sugar. In order to select good quality products, first of all, carefully check the labels by verifying the composition and nutritional values. 

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You can read also: Attention! These fruits are calorie bombs!