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Sesame

Sesame is a plant that probably does not need to be presented to anyone. Each of us knows how it looks and how it tastes. Most of us sesame is associated with crunchy sweet sesame seeds that can be bought in every kiosk. However, real sesame seed is something more than a sweet, light and fragile candy bar – it’s a health locked in a tiny grain. Spice, which is very inconspicuous, contains in itself the whole gamma of healing and health properties. Why is it worth to introduce sesame into your diet? What is its healing use? Which dishes suits best? You will know the answer to these questions soon.

Sesame – characteristics of the species and curiosities

The Indian Sesame (Sesamum indicum L.) is an annual oil plant. It can also be found under the names kunżut and eastern łogowa. Currently, it is no longer found in the natural environment, and its cultures are huge and completely intended for utility purposes.

The Indian sesame belongs to the family of plant-like plants and reaches a height of even 1.5 m. The leaves are small and their surface is covered with tiny glandular hairs. The flowers are about 3 cm, occur in a variety of colors – from white to red to dark purple, depending on the variety. Sesame fruits ripen in fruit bags. Each of them contains about 80-100 small and extremely aromatic grains. They are flat and dull, and like the flowers they differ in color. They are most often found in cream and black. When the contents of the bag matures, it opens and spills its fruits on the ground.

The source Köhler F., Köhler’s Medizinal-Pflanzen in naturgetreuen Abbildungen mit kurz erläuternder Texte, Gera-Untermhaus 1887.

So far, it has not been determined where the sesame comes from. It is known, however, that the first records of its use date back to over two thousand years BC In ancient Babylon, sesame was considered a spice of gods – it was so special because of its high health and dietary value. It is not known how the sesame spread throughout the globe. It is believed that this was due to the wanderers who traveled the world hundreds of years ago and traded in various goods. However, it was established that the inhabitants of China and India were responsible for breeding the most valuable variety of Indian sesame. In our country, the most popular is white sesame, however, the world top is the sesame black, appreciated because of its nutty sweet taste.

Sesame – nutritional values
Sesame is an oily plant used mainly in the production of edible sesame oil. Therefore, nobody should be surprised by the fact that it is a raw material with an extremely high energy value. In 100 g Indian sesame seeds there are as much as 647 kcal. Although mainly fats 59.9 g / 100 g of product, the seeds also contain considerable amounts of protein – 23.2 g / 100 g. They are therefore a great alternative for people on a vegetarian diet. However, it should be remembered that it is not a full-blown protein. In addition, sesame seeds have a small amount of digestible carbohydrates – 2.1 g / 100 g and higher dietary fiber – 7.9 g / 100 g.

Sesame is a real treasury of nutrients. It contains a lot of unsaturated fatty acids, these are primarily oleic acid and linoleic acid (21.4 g / 100 g). It has a rich group of exogenous amino acids with various therapeutic properties.

Sesame seeds are characterized by a relatively high content of plant phytosterols. We can find about 231-1900 mg of these substances in 100 g of raw material, for comparison, sesame seed oil has on average about 360-473 mg of phytosterols.

When it comes to vitamins, there are not many of them in sesame. However, you can find in it vitamins from group B, eg folic acid, vitamins B2, B3, B6 and B1. The high content of minerals compensates for a small amount of vitamins. Already 100 grams of sesame seeds almost completely cover our daily demand for calcium, magnesium, phosphorus, iron, zinc and copper. Particular attention should be paid to vegans who in their diets have a limited supply of calcium necessary for the proper functioning of the skeletal system.

Of course, we do not suggest daily consumption of 100 g sesame seeds. We just want to point out that it is an interesting and very valuable food product.

Sesame – medicinal use
Sesame has been known for centuries as a plant with special medicinal properties. The first mention of his pro-health activity are documented and come from 1150 BC. These records attribute the energy of sunlight to seeds of sesame seeds. Until today, it is not known which pro-health properties were meant by the authors of the text. Boldly, however, it can be said that they meant the beneficial effects of sesame seeds on the functioning of the human body.

The most important active substances present in the sesame are the aforementioned tocopherols. Sesame oil contains large amounts of gamma-tocopherol. The compounds of this group are found in oilseeds, as well as in maize and soy. They are characterized by a strong antioxidant and anti-inflammatory action.

Sesame of its antioxidant activity is largely due to the presence of sesamol and sesamin. Both of these substances are characterized by resistance to oxidation processes. Research has proven that they have a beneficial effect on the functioning of the nervous system. They reduce the frequency of epilepsy episodes, relieve nervous tension. They can also be used in Alzheimer’s disease, they improve cognitive functions and inhibit neurodegenerative processes.

Sesamol and sesamin also find application in the treatment of certain genetic diseases, such as Huntington’s chorea. They also eliminate the symptoms of oxidative stress in the myocardium, thus reducing the risk of cardiovascular disease.

The dietary fiber contained in sesame seeds is characterized by high binding efficiency. As the food moves, it binds all harmful substances, toxins and anti-nutrients to each other. Thanks to this, it improves the detoxification processes of our body. In addition, it supports digestion and helps eliminate the problem of constipation.

Sesame – use in the kitchen
Sesame can be successfully used in everyday dishes, it is quite universal and has a very pleasant expressive taste. It is used to prepare many tasty desserts. One of the most famous sweets, which is prepared from sesame, is halva. In addition, sesame is great as a component of dry Asian cuisine, a component of meat crumbs and addition to sushi. Tahini paste is also made from sesame, which is an essential component of home-made hummus.

In conclusion, sesame is a product worth our attention. It is characterized by high nutritional value and scientifically proven health-promoting effects. Already its small addition to ordinary dishes makes them acquire an exquisite taste. In addition, it significantly increases the nutritional value of meals and supplements the diet with micro and macro elements. It is worth remembering, however, that sesame seeds are known as products that cause strong food allergies. They are on the list of the 12 most allergenic food products.

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Dried tomatoes

Tomatoes are at the forefront of the most commonly used vegetables in Europe. Only the potato, onion and lettuce are ahead of them. They owe their popularity to their availability, versatility and low price. Tomatoes can be bought in various forms. The most popular are purees, juices, concentrates, sauces and dried tomatoes. Especially the latter deserve our attention, they are extremely tasty, aromatic and can be an addition to many tasty dishes. They are a great source of lycopene, the properties of which we will tell you today.

Dried tomatoes – nutritional value
Tomatoes are vegetables appreciated almost all over the world. Tomato (Lycopersicon esculentum) came to Europe in the 16th century and it was brought from Central America. The beginnings of cultivating tomatoes on our continent were not easy – due to the intense red color, they were considered a highly poisonous plant and were only cultivated for ornamental purposes. Today, tomatoes are appreciated by consumers and are appreciated for their nutritional, health and dietary properties.

Dried tomatoes are obtained by drying purified and cut fresh tomatoes. Although they look less attractive than raw, they definitely outweigh them with nutritional values, including the content of lycopene. Dried tomatoes usually occur in two forms. The first one is tomatoes dried in oil, the second is dried without oil (in dry form). The observation shows that consumers more often choose tomatoes dried in oil. Such a product in 100 g contains about 213 kcal, including 20 g total carbohydrates (including 6.7 g dietary fiber), 13.3 g fat and 6.67 g protein. However, those dried without the addition of oil in 100 g contain about 257 kcal, including 55 g of carbohydrates (including 13 g of dietary fiber), 3.7 g of fat and 14.8 g of protein. Such disparities result both from the manufacturing method and, type and method of cultivation. When buying dried tomatoes, special attention should be paid to the type of oil that the vegetables are filled with. The best quality tomatoes are cold pressed rapeseed oil and olive oil. It is not recommended to buy tomatoes in a flood of sunflower oil due to the unfavorable ratio of omega-6 to omega-3 fatty acids, which can increase the inflammation in our body and have a bad effect on the cardiovascular system. For example, tomatoes in raw form in 100 g provide about 18 kcal, including 3.9 g carbohydrates (including 1.2 g dietary fiber), 0.2 g fat and 0.8 g protein.

Dried tomatoes are a real treasury of mineral salts and vitamins. 100 g of dried tomatoes contain as much as 39 mg of vitamin C. An adequate supply of vitamin C ensures beneficial effects of the immune system. Vitamin C also takes part in the collagen synthesis process and reduces the concentration of bad cholesterol. In addition to vitamin C, in dried tomatoes there are also significant amounts of vitamin A, 100 g of the product provides our body with about 833 IU of this vitamin. Proper supply of this compound ensures good skin condition, strengthens the eyesight and regulates the processes of creating new cells. In dried tomatoes we can also find vitamins from group B, including B1, B2, B3 and B6. Their appropriate level plays an important role in the prevention of diseases of the nervous system.

In addition to vitamins, dried tomatoes contain a large amount of necessary for the proper functioning of micro- and macroelements. The most important of these is potassium, which in the body is responsible for maintaining fluid and electrolyte balance and correct muscle spasms. Both fresh and dried tomatoes are a great source. Apart from potassium, we can also find sodium, calcium, iron, magnesium, phosphorus and selenium in them. The amounts of the elements listed above are however small. The healthiest and the tastiest dried tomatoes are those that come from natural crops (eg from our gardens and plots).

What properties do the dried tomatoes have?
Due to the low energy value, tomatoes are included in dietetic food. Conscious consumers who have knowledge about healthy eating use them daily as part of their meals. Over the past dozen or so years, tomatoes have gained a special position in the prevention of cancer. All this is due to lycopene, an organic compound from the carotene group. It exhibits strong pro-health properties, while its absorbability from dried tomatoes is definitely higher than from raw ones. Lycopene has a strong antioxidant effect, therefore it is well suited for the prevention of cardiovascular and cancer diseases. It is worth noting that lycopene scavenges free radicals twice as efficiently as beta-carotene and ten times more efficiently than alpha-tocopherol. Such a high content of lycopene makes real dried superfood tomatoes.

There are numerous scientific studies around the world that are looking for irrefutable evidence that lycopene contained in dried tomatoes has anti-carcinogenic properties. There are studies that showed a positive correlation between lycopene consumption and a decrease in the activity of breast cancer cells. Lycopene is responsible in this case for inhibiting the proliferation of cancer cells. Proper supply of this component ensures proper DNA synthesis and prevents its damage. Therefore, it is safe to say that currently conducted scientific research gives great hope to oncological patients. Unfortunately, to find unambiguous and indisputable evidence, research should be carried out constantly.

In addition to the potential use in the prevention of cancer, lycopene is also credited with a significant role in the prevention of bone diseases. When we talk about this type of illness, we think about the diet with an increased amount of dairy products, calcium supplementation and vitamin D. Of course, the above-mentioned ingredients are necessary to ensure good bone health, but let’s focus this time on the role of lycopene. Bone system diseases, including osteoporosis, go hand in hand with systemic inflammation and increased oxidative stress. The latter is particularly harmful. It directly affects the inhibition of bone formation and shortens the lifespan of osteoblasts. As mentioned before, lycopene is an extremely powerful antioxidant and it is this feature that makes it a substance extremely helpful in the prevention of bone diseases. , r

How to prepare dried tomatoes yourself?
The purchase of dried tomatoes is an expense of about 10 to 15 PLN for a small jar. Tomatoes bought in the store are quite tasty, but the label often does not provide us with enough information on how to produce them. We do not know if they were dried in the sun or in a drying room. We do not know what crops they come from and whether they meet our requirements. Despite the addition of fruit, seeds or various spices, bought tomatoes sometimes just simply tasteless. So if we want to get dried tomatoes of the highest quality, it is best to prepare them yourself. This is not so difficult, contrary to appearances, and can have a big impact on our health.

The first step is to chop the cherry tomatoes into quarters and remove the seeds with a spoon. The next is to put them on a baking tray lined with baking paper (a sheet skin). You need to gently salt them, then set the oven to about 90 ° C, preferably with the function of thermo-flow. Drying tomatoes at this temperature usually takes about 2 hours. The baking tray is pulled out of the oven only when the tomatoes are already heavily wrinkled. It then translates the dried tomatoes into a bowl, seasoning it according to your taste and arranges tightly in the jar. A few slices of garlic are put into each jar. The last step is pouring the jars into warm, slightly warmed oil and turning the jars upside down. Such a recipe for dried tomatoes is very simple to make and guarantees us the perfect taste for many, many weeks.

Recipes for dishes using dried tomatoes

Below are two ideas for delicious use of dried tomatoes in the kitchen.

Hummus With Dry Potatoes

Components
– 200 g of chickpeas in brine,
– 100 g tahini (sesame paste),
– 3 cloves of garlic,
– lemon juice juice,
– 70 g of dried tomatoes (10 pieces),
– salt,
– pepper,
– 10 g olive oil.

In the bowl, put chickpeas, sesame paste, garlic cloves squeezed through the press, lemon juice and finely chopped dried tomatoes, salt and pepper to taste. The whole blends to a uniform mass. If the mass is too dry, add a small amount of water. Hummus can be served with crunchy or whole grain bread.

Nutritional value in the whole portion

– 1182 kcal,

– 42.2 g protein,

– 71.7 g fats,

– carbohydrates 81.8 g,

– fiber 32.1 g.

Mediterranean baguette

Components
– 80 g wholemeal baguette,
– 40 g mozzarella cheese (half balls),
– 20 g arugula lettuce,
– 70 g of dried tomatoes (10 pieces),
– fresh basil leaves,
– 20 g walnuts (handful),
– 10 g olive oil – for spreading.

Nutritional value in the whole portion

– energy 722,9 kcal,

– 30,3 g protein,

– fats 34.4 g,

– 69.5 g carbohydrates,

– fiber 16.2 g.

Cut the bun in half. We lubricate with olive oil. Dried tomatoes are cut in half. Slices of mozzarella, tomatoes and half of basil leaves are placed on a whole-grain baguette. Place the buns in the oven heated to 180 ° C, bake them until the mozzarella dissolves. After removing from the oven, place the nuts and fresh basil leaves on them.

Dried tomatoes are not only a tasty addition to Mediterranean cuisine. They have health properties that many of us have not heard of yet. Due to the high content of vitamins, minerals and antioxidants should often appear on our tables.

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Pomegranate

The fruit of pomegranate has been known since antiquity, when it was considered a symbol of both fertility and abundance, immortality and sanctity. He was worshiped in many religions around the world. In folk medicine, it was used primarily to fight parasites. He was also supposed to help with aphthae, ulcers, diarrhea or febrile states. It was often used as a means to fight haemorrhage, dysentery, acidosis and microbial infections. In fact, all parts of the plant were used in Ayurveda – not only the fruit itself, but also the bark, flowers, leaves and even roots.

What is the pomegranate and where does it come from?
The family pomatia (Latin Punicaceae) and the order Myrtales (Latin Myrtales) belong only two species of flora. These are low trees, from 3 to a maximum of 7 meters, or shrubs whose leaves are opposite and single, prickly branches, and bisexual flowers of a strongly intense red color 2. The fruits of these plants resemble our native apples.

The most well-known species from the aforementioned pair is pomegranate (Latin Punica granatum), also known as the bush or tree of pomegranate or proper pomegranate. It probably comes from Iran, Afghanistan and Central Asia . Currently, its cultivation covers the Mediterranean, India, Malaysia, Southeast Asia, and it can easily be found even in China, Japan, Russia and the United States, mainly in California and on Arizona areas.

Depending on the place where it grows, it can have different sizes, maturation time, juice volume and dose of other ingredients. It grows easily on barren soil, although the best ones are fertile, clayey and humus-rich . It tolerates a wide temperature range. He is not afraid of frosts, including those reaching even minus 15 degrees Celsius.

Pomegranate fruit only after four years. Fruits reach full maturity in late autumn and can weigh even about a kilogram. From this amount you can get about 500 to 750 g of juice. One tree or shrub can spend up to 50 kg of pomegranate at a time. It is a product that gets to know thanks to the purple, later dark blue skin with irregular cracks. Inside it, there are up to 1000 to 1,300 granular seeds in the chambers 2. The second not significant in economic terms is Punica protopunica, which can be found only on the island of Socotra belonging to South Yemen 2.

Nutritional values ​​of pomegranate
Three independent research staffs worked on determining the nutritional value of the pomegranate from 2010. The final chemical composition of the fruit is influenced by many factors, including, first of all, the variety, climate, growing conditions, the maturity of the harvested crop and the manner in which it is stored.

It was finally determined that the product in question is characterized by low calorific value ranging between 65 kcal and up to about 78 kcal in 100 g raw material. Among the macronutrients, carbohydrates boast the most. There are from 1.5 g to 18.7 g in 100 g, while the protein content does not exceed even 2 g, and lipids oscillate in the value of about 1 g. The pomegranate also contains quite a large amount of fiber, in 100 g it is from g up to 5 g. The fruit described is also a great treasure trove of many micronutrients. The most important are vitamin C, E, pantothenic acid, potassium, calcium, magnesium and phosphorus .

Half the weight of a pomegranate is his skin. Interestingly, it is practically the most important part of this product, because it is where we find bioactive components that are extremely important for human health, such as phenolic compounds, among them flavonols, elagotannins and proanthocyanidins. In turn, the edible part of this raw material is made up of 0% of the weight of fruit and seeds, whose weight fraction does not exceed 10%.

Regarding the chemical composition of the main part of the grenade, which is possible to consume, in fact 85% of its content is water. The rest is made up of fructose, glucose and pectin. The most important ingredient in terms of health are organic acids, including ascorbic, lemon and apple, as well as flavonoids and anthocyanins. Seeds are mainly a rich source of lipids, largely those from the polyunsaturated family, such as linoleic and linolenic acid. Other fats that build popular pomegranate seeds include stearic, punic, oleic and palmitic acids. Pomegranate oil accounts for almost 20% of the weight of seeds. The other components of their mass are protein, sugars, dietary fiber, minerals, vitamins, polyphenols, and mainly of genistein belonging to isoflavones .

Both the juice of the described product and the fruit itself are the source of many bioactive compounds. According to the results of the research by Apkinar-Bayizit from 2012 and Lansky and Newmann from 2007, nectar contains anthocyanins, ellagic, gallic, caffeine, epigallocatechin gallate, quercetin, rutin, citric acid, malic acid, tartaric acid, fumaric acid, amber acid , chlorogenic, p-coumaric acid, quinoline, catechins, epicatechin, glucoside, cyanidin, pelargonidin and delphinidin.

In turn, based on the results of Wang’s 2010 and Yasuja experience from 2012, pomegranate fruit and seeds have in their composition catechin, epicatechin, epigallocatechin gallate, flavan-3-ole, kaempferol, luteolin, naringin, pelargonidine, prodelphinidine, quercetin, rutin, hydroxybenzoic acid, ellagic, caffeic, chlorogenic, p-coumaric acid, quinic acid, punikalagine, corilagin, pedagulagin, telimagrandin, delphinidin, epigallocatechin, kaempferol 3-O-glucoside and kaempferol 3-O-rhamnoglucoside. All these ingredients make it despite the inconspicuous appearance of this product in an amazing way that supports human health .

The effect of pomegranate on health
Thanks to the richness of vitamins, minerals and bioactive compounds, pomegranate has an extremely positive and diverse effect on the human body and its functioning. This product is known for its numerous health properties, thanks to which it works both prophylactically and therapeutically. The most important and most popular health properties include antioxidant, cardioprotective, hypoglycemic, anti-cancer and support the development and growth of beneficial microorganisms .

The antioxidant potential of this fruit has been the subject of many scientists’ research for many years. However, it was discovered that not every grenade has the same antioxidant effect, because it depends on its variety, degree of maturity, climatic conditions in which it grew and a specific component of the plant, which was taken into account in the given experiment.

In 2002, during one of the experiments, it was discovered that the pomegranate skin extract is characterized by a greater antioxidant capacity than the solution prepared from its seeds. This study used the ability of substances contained in the described plant to quench the action of a specific product resulting from oxidative stress known as DDPH. Its full name is the 2,2-diphenyl-1-picrylhydrazyl radical. After 5 years, in another experiment, it was observed that the food product created from crushed fruits has 20 times more antioxidant capacity than the apple-juice.

One of the most interesting studies was carried out in 2000. Four methods of checking antioxidative capabilities such as ABTS, DPPH, DMPD and FRAP were taken into account in it. The obtained results confirmed up to 3 times higher antioxidant capacity of juice from the described fruit compared to red wine and green tea.

In turn, the experience conducted by Sudheesh and Vijayalakshmi on a group of laboratory rats administered isolated pomegranate flavonoids showed that these animals were characterized by a smaller amount of compounds that are biomarkers in assessing the changes associated with the oxidation of lipids, such as hydroperoxides and malondialdehyde, in the liver , heart and rodent kidneys. In addition, it was observed that among the individuals that were used in the experiment increased the activity of antioxidant enzymes such as superoxide dismutase, catalase, peroxidase and glutathione reductase in the above-mentioned organs.

In the case of a study conducted with the participation of humans, it was unequivocally proved that giving the volunteers an extract of the described fruit in the form of capsules led to a greater antioxidant capacity of plasma by as much as 31.8% after only 30 minutes from taking the preparation .

Tannins and anthocyanins, which are rich in pomegranate fruit, also have antiatherosclerotic properties. Experiences on this subject were conducted both on animals and with the participation of people. The results of the research most often underlined the role of the juice of the described product and its unambiguous effect on the drop in systolic pressure. In one experiment conducted on wistar rats, which were characterized by high blood pressure induced by subcutaneous administration of the protein hormone, angotensin II, the animals received 100 mg of pomegranate juice per kilogram of body weight for weeks. As a result of this action, a drop in blood pressure in rodents was observed.

In another study, the results clearly indicated that the administration of nectar for one year to people with atherosclerosis in whom carotid artery stenosis occurred resulted in a 30% reduction in intima and middle thickness of the above-mentioned site with an 83% increase in enzyme activity that inhibits the oxidation of LDL cholesterol molecules, i.e. paraoxonase-1 abbreviated as PON-1 (called Serum paraoxonase / arylesterase 1).

An interesting experiment aimed at confirming the anti-atherosclerotic action of the juice of the described fruit consisted in consuming for weeks by a group of patients 800 mg of oil from the seed of the product. In these patients a statistically significant decrease in the amount of triglycerides and a decrease in the ratio of the mentioned lipid molecules to the so-called good HDL cholesterol. The results of this experiment coincide with the study conducted by Esmaillzadeh, which was to test the effect of drinking concentrated pomegranate nectar on the lipid profile of patients with type 2 diabetes and hyperlipidemia. In these subjects, a reduction in the amount of total cholesterol, LDL and a decrease in the ratio of these substances to HDL was observed.

In addition, other experiments have shown that using both the extract of the described fruit and the juice itself leads to a large reduction in the expression of vasculitis markers such as thrombospondin, TSP (thrombospondin), and transforming beta-growth factor, i.e. TGF-β (ang. transforming growth factor β), with the simultaneous increase in nitric oxide in blood plasma .

Many scientists over the years also conducted observations to prove or exclude the effect of pomegranate on the decrease in glucose. Thus, the experiment on wistar rats allowed to note that the administration of an aqueous extract from the skin of the described fruit in the amount of 200 mg per kilogram of body mass leads in rodents to the reduction of sugar in the plasma. In a very similar experiment, where the same animals with diagnosed diabetes were given a rich polyphenol-rich solution for 10 days, it was found that it led to a decrease in fasting glucose and at the same time caused an increase in insulin concentration.

In a further study in rats with glycemic disturbances induced by streptozotocin, rodent consumption of pomegranate seeds of 300 and 600 mg per kilogram body weight resulted in a reduction in blood sugar by 7% and 52 in just 12 hours. %. However, in an experiment in mice, which was supplemented with oil from the described plant rich in linolenic acid, this effect positively influenced the sensitivity of tissues to insulin, thanks to which the risk of developing full-type type 2 diabetes mellitus decreased in these animals.

Another experiment in which the same rodent species were used consisted of feeding them with a pomegranate solution. This led to a decrease in serum resistin, a substance that is involved in the development of insulin resistance.

Human studies have only partially produced positive results. In one of them, it was proved that drinking juice from the described fruit by patients diagnosed with type 2 diabetes results in a reduction in the amount of fasting glucose while reducing insulin resistance. In the next, however, where sick people consumed 50 ml of drink a day for months, neither the improvement of fasting glycemia nor the greater sensitivity of tissues to the pancreatic β-cell hormone occurred. The glycosylated hemoglobin A1c of patients did not change either.

Many scientists also began to wonder whether this wonderful fruit, containing so many bioactive compounds, may also have its share in inhibiting the development and prevention of cancer. The results of the experiments confirm that in the case of prostate cancer, both the described seed oil and juice prevent further development of the disease. In addition, it was observed that whole fruit extracts had better antitumor activity than solutions from particular parts of the pomegranate. In turn, research on breast cancer shows that the substances contained in the plant are responsible for stopping the angiogenesis, invasiveness and enlargement of cancer cells, which simultaneously leads to their self-destruction.

In other colon disease experiments, it was observed that patients after nectar in the colon release elagotanine and urolithin, ie components responsible for reducing the risk of cancer of a given organ by inhibiting the development of cancer cells and bringing them to apoptosis. In addition, in the data part you can find information that the grenade also works in the prevention and treatment of leukemia and liver diseases on the background of cancer .

Most of the experiments regarding the properties of the described fruit concerned its role in stopping the development of microorganisms. Probably the antibacterial abilities of this product are associated with anthocyanins in their composition, which are also responsible for the antioxidant capabilities of the pomegranate. The data collected on the basis of numerous studies indicate that the fruit mentioned above has a severe destructive effect on Staphylococcus aureus, or Staphylococcus aureus, and Pseudomonas aeruginosa, also known as the pseudomonas, as a result of punikalagin, which is found in the skin of the product. It was also observed that solutions from this part of the fruit negatively affect the growth of other bacteria, such as Proteus vulgaris, Escherichia coli, Klebsiella pneumoniae, Bacillus subtilis, Salmonella typhi, Listeria monocytogenes or Yersinia enterocolitica.

Other experiments also confirmed that the product extracts also inhibit the development of periodontal pathogenic microorganisms. Interestingly, pomegranate solutions that destroy strains hazardous to health, at the same time support the growth and development of probiotic bacteria inhabiting, for example, intestinal walls in humans, mainly from the family of Lactobacillus and Bifidobacterium .

Where was the pomegranate fruit used?
Due to its numerous properties and rich chemical composition, the pomegranate fruit has been used in various industries. The best documented is its use by the food, leather and cosmetics industry.

As far as the first of the above-mentioned products is concerned, the product is primarily used to create juices, wine, jams, preserves, jellies, dried seeds, as well as syrups and liqueurs. . Of the punch and alcohol produced from this fruit, the Caucasus regions are particularly well known 2 .

Although not the grenade itself, but the leaves and bark of the trunks and roots of the tree on which it grows, thanks to the high content of tannins are used for the production of safian, or delicate skin, which is used to create exclusive shoes or women’s handbags. It is also often used to cover furniture and even create a unique setting for books. Interestingly, thanks to the colors obtained from fruit cover, eastern carpets are so enchanting. These dyes also produce ink for body dyeing. Intensive shades extracted from the flowers of this plant are also used to make the fabrics of linen, cotton, silk and wool 2 more attractive.

When it comes to the cosmetics industry, it is an industry that is constantly developing and, according to the expectations of consumers, creates more and more exclusive products based on natural substances. 1. The skin and pomegranate due to their anti-inflammatory effect and preventing discoloration in the human skin are an increasingly frequent component of numerous skin care products. The research conducted on hairless guinea pigs, which were administered with the extract of the mentioned ingredients, and at the same time irradiated with UV rays, showed that the compounds contained in the product also reduce pigmentation.

Another experience, in turn, confirmed that pomegranate polyphenols counteract the aging of the skin caused by UVB radiation. It has also been proven that they inhibit the activity of peroxidase in the connective tissue, which makes them antioxidant. 5. Importantly, they are also used to prolong the durability of cosmetics, especially creams, shampoos and lotions. In turn, extracts from tanning agents are used in sunscreen, antiacne preparations and foot cosmetics 1 due to their astringent effect.

Interestingly, the oil from the seeds of the described fruit also found its place in the cosmetics industry. Thanks to the fact that it contains significant amounts of punic acid from the omega-5 family, it destroys the free radicals to a large extent. In addition, it has a soothing and renewing effect. An important component of this liquid fat are also polyunsaturated lipids, often called vitamin F. They are mainly linolenic acid in an amount of 0.2%, oleic acid in a concentration of 7.7% and linoleic in a dose of 9.8%. They affect the faster regeneration of the skin, as well as its good nourishment, moisturizing and refreshing 5. That is why they found themselves in preparations for the treatment of sunburn and wounds. They are also used in the presence of rosacea. In turn, mature skin has a rejuvenating and anti-wrinkle effect 1.

Contraindications, that is, the grenade is good for everyone
Unfortunately, despite its great properties, the grenade can not be used with impunity and any time of the day by people who take drugs permanently because it significantly affects their metabolism. The importance of consuming juices based on the described fruit is particularly emphasized here. Observations from numerous studies show that beverages from tropical products in various ways inhibit the action of cytochrome P50, which in the liver takes part in the direct detoxification and processing of drugs taken.

Among the nectars from such ingredients as papaya, kiwi, mango, passion fruit, pitai, white grapefruit, orange, carambola and rambutan, the strongest inhibitory effect on the aforementioned substances showed, among others, grenade 3. Inhibition of cytochrome P50 function strengthens the action of the taken medicinal preparations, especially those containing statins, which are found even in tablets for cholesterol 7. Other contraindications for the consumption of beverages or fruit in the unprocessed form include hyperacidity, peptic ulceration or gastritis 6.

Should a pomegranate really be part of a well-balanced diet?
Both pomegranate and juice produced from this fruit are currently not very popular products in the daily diet of the average Pole. This is probably due to the low awareness of how good both preventive and curative properties bring about the regular consumption of this plant. In addition, it is a great support in the treatment of both people with already diagnosed cancer, as well as those who are in an increased risk group.

Pomegranate can also be successfully used in patients with impaired glycemia or bad lipid profile – however, it must be stressed that eating this fruit will not replace conventional therapy.

Especially for hours of consumption of this product should be considered by people with chronic diseases, which force them to daily consuming drugs. In order to prevent the interaction between pomegranate or its juice and adopted tablets, especially those containing statins, a minimum of 2 hours should be allowed between the pharmaceutical and the food containing the product described.

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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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What is hidden in your food?

Did you happen to me that after throwing a half-kilo of minced meat into the pan after frying, a few pieces of it were left in the bottom of the pan? How often when choosing a ham we are guided only by its appearance, this appetizing, flawless lighting? The choice of meat should not be limited to an affordable price, because it often does not go hand in hand with quality, and the producers cheat us, sell meat products, in which the meat is the least composed. In the case of meat, instead of quantity, it is worth focusing on quality.

You are what your food was eating

First of all, we have to pay attention to animal breeding. Without this, there is no question of good quality meat. The conditions under which animals are kept and what they are fed can have a direct impact on the composition of the meat. Studies show that the meat of grass-fed animals compared to grain-fed animals has a slightly smaller amount of myristic and palmitic acids belonging to saturated fatty acids.

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Animals crowded in cages that have never seen the sun often get sick, so it happens that they are given antibiotics and vaccines containing harmful substances that accumulate in their adipose tissue. If you do not want to eat meat that will hurt more than it helps, choose from proven farms where animals are grown organically and have access to fresh air and natural feed.

What is hidden in meat products?

Manufacturers do everything to make meat products, such as hams, sausages, sausages or pates, produce as cheaply as possible, i.e. with a reduced content of meat, so they fill them with other substances. Unfortunately, mainly due to these additives processed meat was on the list of factors causing cancer according to the WHO. In the process of traditional smoking of meat products during wood burning, polycyclic aromatic hydrocarbons (PAHs) are produced, which together with smoking smoke get into the meat. The most toxic are benzo (a) pyrene. These compounds have pronounced chronic toxicity. They are dangerous because they cause neoplastic changes in various tissues. Many of them are also responsible for mutations of genetic material. These compounds are also present in grilled meat. Therefore, we should limit to the minimum the consumption of smoked and grilled meat.

Preservatives and other ingredients

It’s best to prepare the sausages yourself. We can cook good-quality loin in herbs or bake in marinade. However, if we go to the store, pay attention to the composition and appearance of the ham. Often the meat content does not exceed 50%.

The meat contains preservatives whose task is to protect against the development of microorganisms. Preservatives include sodium, potassium, sodium (potassium) and potassium nitrate, and sodium nitrite. Potentially carcinogenic substances, however, include sodium nitrite (E250), which in combination with amino acid degradation products leads to the formation of nitrosamines that have carcinogenic properties. Consumption of sodium nitrate (III) may be particularly dangerous in infants as it may result in anemia. Meat products also contain thickeners, e.g. phosphates. A diet rich in meat products may therefore contain too high doses of phosphorus and cause disturbance of the calcium-phosphate economy, which may increase the likelihood of osteoporosis in the future. The emulsifiers, antioxidants, stabilizers and acidity regulators contained in the meat are considered safe substances.

Mechanically separated meat (MSM)

MOM is the main ingredient of not only nuggets available in fast food restaurants, but also sausages, pates, sausages and canned meat.

MOM is a crushed raw meat and fat mass. The product is obtained by removing meat from tissues adhering to the bones after their separation from the carcass or from poultry carcases using mechanical means, which leads to the loss or modification of the muscle fiber structure. The meat and bone mass is squeezed through special cylindrical sieves, on which larger bones remain. A mass is formed containing meat, fat, cartilage, tendons, skin and connective tissue, which is then pressed into a uniform mass. Products containing a high content of MSM in their composition are characterized by a lower nutritional value. In such products, the content of saturated fatty acids and cholesterol is higher, while lower proteins. These products also contain larger amounts of preservatives, because the resulting meat-fat mass is unstable.

How to become an informed consumer?

These rules will protect you from the wrong choice

– avoid meat from mass rearing;

– buy meat only from reliable sellers or from organic sources;

– try not to buy meat products, but if you like them, pay attention to the composition of the meat content, the number of preservatives, the processing process;

– limit smoked products;

– bake pates and ham at home;

– do not buy products with mechanically separated meat and those in which the meat content is less than 80%.

DETOX YOUR BODY

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Health & Beauty Healthcare

Olive

Olive already settled in Polish homes permanently. This is probably due to the Mediterranean diet, which is considered the healthiest in the world. Despite the consumption of large amounts of fat by the inhabitants of Mediterranean countries, the percentage of people with cardiovascular diseases is negligible. All this thanks to monounsaturated omega-9 vegetable fats, which predominate in olive oil.
Olive Leaf Extract 500mg

The best olive oil
The choice on the market is huge – everyone who regularly shopping in the supermarket knows this. We usually choose the cheapest because we think that each oil is the same. However, the method of obtaining it is evidence of quality and health properties. Cheap oil is most often obtained by chemical extraction and refining of olive pomace left over from the first pressing. In other words – it is a waste product after what is most valuable. Carefully read the labels and choose extra virgin oil, i.e. from the first pressing. You can also look for unfiltered oil, which contains 30% more antioxidants. Olive oil should be sold in a dark bottle to protect against the sun, which affects the rancidity of fat. It does not have to be stored in the fridge.

Olive Leaf 300mg

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

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

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

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

 

Equilibrium of omega acids

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

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

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

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Healthcare

Maximize effects of training

Strength training aims to gradually increase the loads of the muscular and skeletal systems, which leads to improvement of their strength, strength, muscle development and bone density. To maximize the effects, also the diet of the training person should be properly balanced. What is the most important thing in the diet of a person who is building up muscle mass?

Protein

For the first time, the effect of taking amino acids after training on increasing muscle mass was demonstrated by Tipton KD et al. In 1999. Lack of adequate protein supply causes that strength exercises lead to a negative balance of muscle protein.

The demand for this macronutrient depends on several factors, which include age, sex, weight, type and duration of exercise. The general rule is to increase the supply of protein in people who want to develop their musculature. According to the position of the International Society of Sport Nutrition (ISSN), for people exercising, it is sufficient to take the protein in the range of 1.4-2.0 g / kg of body weight per day. Experts say that increasing the supply to 2.3-3.1 g / kg body weight may be beneficial only during the period of using a diet with limited supply of kilocalories (the body then uses protein not only as a building material, but also as a source of energy).

People exercising should take protein in several portions daily, approximately every 4 hours. The protein content in a single meal should be 0.25 g / kg body weight (about 20 g). It is worth to plan 3-4 rich-meal meals during the day, including a post-workout meal. The intensity of anabolic reactions (ie conducive to tissue building) occurs after the training is completed and lasts up to 24 hours, however it decreases over time. According to the ISSN, the adoption of high quality protein up to two hours after training significantly favors the synthesis of muscle proteins. They also emphasize that the most effective in the development of muscle is the regularity of protein intake (20-40 g per meal).

For those who want to increase muscle mass, it is advisable to consume an easily assimilable protein containing the appropriate amount of essential amino acids, in particular leucine. The source of such a protein can be, for example, dairy products, eggs, meat. Each of the above-mentioned products, apart from the protein content, is characterized by additional beneficial properties, e.g. milk alpha-lactoglobulin contains tryptophan, which can improve the functioning of the body under stress, improve the quality of sleep. In addition, milk also contains lactoferrin with antibacterial, antiviral and antioxidant properties. Eggs in addition to the protein of the standard composition also contain choline, which has a positive effect on cognitive functions, lutein and zeaxanthin.

What about vegetable protein? Increasing the muscle mass on a vegetarian diet is possible provided that it is properly balanced and possibly well-chosen supplementation. According to ISSN, soy containing the most optimal protein for the human body shows less stimulation of muscle building processes compared to animal proteins. The vegetable protein contains less exogenous amino acids, including leucine. Tang JE et al. In their study showed that soy isolates were more effective in stimulating muscle protein synthesis than casein, however, less than whey protein isolates.

It should be remembered that thanks to the diet it is possible to satisfy even the increased demand for amino acids, however, for practical reasons, protein supplements can also be used. As we read in the International Society of Sports Nutrition Position Stand for protein and exercise, studies whose duration did not exceed one year do not indicate that the supply of protein in the range of 2-3 g / kg body weight per day showed a negative effect on the lipid profile, function markers kidney or liver in healthy people training.

Carbohydrates
As demonstrated by Staples AW et al., Taking after training proteins in combination with carbohydrates does not intensify anabolic processes compared to taking the protein itself. This does not mean, however, that carbohydrates are unnecessary. Quite the contrary, they are important for rebuilding muscle glycogen reserves. There is no doubt that during strength exercises these reserves are running low. The extent to which these stocks are depleted depends on the intensity and duration of the exercise. Carbohydrate consumption ranges from a dozen to several dozen percent (14-40%). Supplementing carbohydrates is a prerequisite for rebuilding these reserves. A meal will help rebuild glycogen if it contains a sufficient amount of carbohydrates, otherwise proteins can also be used for this purpose.

People working on the development of muscle mass are recommended to consume 5-10 g of carbohydrates / kg of body weight per day. It is best to refill carbohydrates at the earliest after finishing your training, which will allow you to take advantage of the beneficial rebuilding of hormonal conditions. This is especially important if the workouts are extremely long (several hours) or when the interval between exercises is short. If the training lasts up to an hour, eating a meal shortly after its completion is not of the utmost importance and the glycogen stores will be rebuilt in the next several hours. According to the ISSN, if the interval between two training sessions is shorter than 4 hours, you should take carbohydrates in the amount of 1.2 g / kg body weight right after finishing the exercises. It is recommended that carbohydrates come from high GI products (> 70).

Fats
Recommendations on fat intake in people developing musculature do not differ from the recommendations for the general population. Fats should satisfy 20-35% of the daily energy requirement.
BHB
What should a post-workout meal contain?
As mentioned earlier, if the training lasts from 40 minutes to an hour, and the break before the next session is longer than 4 hours, it is not important to eat up to two hours after exercising. This is important for more intensive and longer-lasting exercises. Then it is equally important that digestion and absorption take place as soon as possible. Therefore, in such cases, it is best to use low-fiber, easily digestible products. The two most important elements of a post-workout meal are full-blown protein and high-carbohydrate carbohydrates.

We include the sources of wholesome protein
– dairy products: cheeses, yoghurts, kefirs, milk,
– eggs,
– meat,
– legume protein soy, chickpeas, beans, peas.
Alphamind
High and medium GI products
– banana fruit, pineapple, watermelon, peaches in syrup, dried fruit, mango, melon, apricots, papaya,
– honey,
– milk chocolate, white,
– fruit juices,
– white bread,
– millet, barley, semolina, white rice, brown rice,
– wheat pasta.

An example of a post-workout meal
The sample meal contains 20 g of protein, 67 g of carbohydrates, 8 g of fat.

Millet with honey and banana, cottage cheese
– milled millet 100 g
– honey 1 tbsp
– banana 1 medium art
– cottage cheese 150 g.

Proper hydration
Dehydration at the level of 2% may cause a decrease in efficiency and burden the cardiovascular system and temperature control system (especially if the exercises are performed in high temperature conditions). In addition, it may also result in a deterioration of cognitive skills.

Fluid supplementation is already required during exercise. After finishing it, you should replace lost liquids as soon as possible. The optimal amount is 1.5 l of water for each kilogram of lost body weight. Pure water is suitable if the duration of the training does not exceed 60-80 minutes. If the activity lasts longer, it is best to use liquids for athletes containing glucose (6-9% of the weight of the drink) and electrolytes in proportions allowing for effective replenishment of lost micronutrients (sodium, potassium, chloride) and water.

The presence of sodium additionally stimulates the feeling of thirst, thanks to which irrigation becomes even more effective. They are so-called isotonic beverages that are optimally absorbed in the gut and do not cause gastrointestinal load. Oral irrigation fluids used to supplement water in the course of diarrhea are not able to replace an isotonic drink because they have a higher sodium and potassium content, and lower carbohydrates. Low-fat milk works well in dehydration, as it contains electrolyte and sugar concentrations similar to those found in isotonic drinks.
Agmatine
A post-workout meal is valid regardless of the time at which the workout will be consumed. The key is, however, the composition of a full-day diet and it is essential to support the effectiveness of exercise. Intensive physical activity or workouts lasting up to 80 minutes a day require the supply of adequate amounts of proteins, carbohydrates and fats in a daily ration, and the key to the optimal absorption of these ingredients is the regularity of meals and high quality of products.

Categories
Healthcare

Diet first!

Diet – a term that torments most athletes. What? How? How much? Some people find it difficult to understand that it is enough to eat a healthy diet. Do not clog yourself with sweets. Try to cook yourself instead of eating fast food. Of course, this rule applies to people who train recreationally.

And what about people who are preparing for a competition? And what to eat on the day of the competition? This is not normal training, most likely the body will be subjected to a double effort and we must help him.

The role of diet in training

As in any sport, the diet plays a big role in Street Workout. One of the main ideas of Street Workout is to lead a healthy lifestyle. Healthy lifestyle – I mean meals prepared from healthy products only at home, not eating junk food and sweets. I have been eating a more strict diet for some time. Before that, I ate what was cooked at home by my mother or me.
Of course, the products we eat will depend on our well-being, and most importantly, our regeneration after training.
Two-Per-Day Tablets
Of course, you can ask someone who is experienced in the diet based on natural products, but as I wrote before, I ate what was cooked at home, and also I did not count calories.

If someone has a problem with being overweight, then arranging a diet will allow you to achieve your goal faster.

When I decided to return to the competition and actively participate in them, I had to change the approach to eating a bit. I began to count the number of calories consumed daily. I have reduced the number of fats. The biggest challenge was to determine what to eat before the competition, exactly on the day of the competition. I hate to feel heavy before the start, so before the competition preparing meals is a priority for me.

We start in the morning

You will not fight much without energy. You must know well what products give you the most energy and which are quickly absorbed.

You should also watch what your body reacts best to. For example, I know that I can not eat a lot of carbohydrates. During the performance, the muscles swell quickly. If I have a competition early in the morning, I try to plan the time so that after eating the planned meals to take off, we have 2 to 3 hours of space.
Orange Triad + Greens
In this case, about two bags of rice work well for me with a sweetener or a bit of honey. I do not eat bananas because they lie in my stomach and I feel lethargic. In my case, it may be as well rice wafers with boiled eggs.

Professions around noon – you can sleep

Yes, the first thought of the player, when he learns that the competition starts around noon – I will sleep longer. Healthy sleep is one of the elements that make up the competition. However, remember that too much sleep can harm your well-being. How long would our sleep not be, the obligation to deliver \ fuel \ to the body remains. If the start time of the competition falls around midnight, I try not to limit myself only when it comes to carbohydrates.
Eve
In this case, I increase fats, protein and reduce carbohydrates. The principle of eating planned meals 2 hours before the start is. I prepare for example scrambled eggs with onions, tomatoes and ham, 2/3 rice wafers. Then yogurt with a bit of oatmeal, raisins, Italian nuts, lasagna. So far, this meal has worked best.

You start twice?

It is a big challenge for our bodies, both mental, as well as physical. If before the first performance I am still able to with lightness to look after food, it is very tempting in this break, to eat something high-calorie. This is due to that I ate a good few hours ago, and also because of the effort at the first performance.
Multi-Vitamin
In this case, before the first performance, I try to eat fats, carbohydrates, and before the other mainly carbohydrates. It is hard for me to talk about the amount of everything because it is an individual matter. I like still cold citruses because they refresh well.

Categories
Uncategorized

Motivation

Motivation is a process that has its own dynamics and is subject to the same changes as your needs and desires. Every action you take has a meaning for you – the reason you do it. The importance of what you do is dependent to a large extent, the level of its performance, and consequently – your ultimate success or failure.

The origin of motivation

Where does motivation come from? If it accompanies a targeted one for the purpose of action, it must be based on a need that requires it to be satisfied. In order to activate your inner motivation, you must know what is needed. So – how many well-recognized needs, so many potential motivations.

What motivates me?

What motivation is effective when talking about weight loss? One that will work in your particular case. However, it is better to ask the question how to awaken the right motivation that will help me lose weight? The American psychologist, Julian Rotter, talks about two types of people. Some put a sense of control inside themselves, while others place themselves outside.

The former think that the course of events depends on them, and those with the external location of control – that the world and their life are governed by a blind destiny. If you have an internal sense of control, it will be easier for you to find your own reasons why you want to lose weight and start working. However, if you are closer to the second group, try to pay more attention for your internal resources and opportunities that you can use in slimming.

Specific answers

When planning to start a diet or training program, it is important to clearly answer the questions that will guide this venture. Why do I want to lose weight? What is the value of my BMI *? How is my GP assessing my weight? How do I feel while maintaining my current weight? What will happen when I can lose weight?

How will I feel then?

Answer precisely, avoid generalities. If you want to lose weight, to increase your attractiveness, answer who I want to please? Why is it important to me? Specify how many kilos you want to lower your weight and set the time needed for it.

It is good to make motivation a construction based on many pillars

– when one of them falls, the risk of collapsing the whole enterprise will be lower. The more you have the reasons you want to lose weight, the more stable your efforts will be.

Through emotional hardships to the stars

But what can be done in a situation where it is difficult to find any motivation? Think about what can stop you? Look more closely at your fears and reluctance you gave up. If you think that you are eating too many calories, it is possible that the search for motivation for weight loss should start with answering the question why I eat too much? How does food affect my emotions?

It is from the dynamics of emotion that the motivational process depends, and understanding the emotions associated with the desire to lose weight lies at the heart of your efforts.

* BMI (Body Mass Index) – is the weight ratio (in kg) and height2 (in meters), e.g. BMI of a person weighing 64 kg and measuring 170 cm is 64 1.72 = 64 2.89 = 22

According to the World Health Organization, BMI below 18.5 testifies with underweight, 18.5-25 is a normal weight, more than 25 means overweight.