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Digestive System Healthcare

Quinoa

Quinoa is another product that over time can become a regular visitor on Polish tables. Thanks to its numerous pro-health properties and high popularity, this exotic food product is slowly becoming an increasingly available product. If you want to find out if it is really worth taking a look at someone, check out the article below!

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What is quinoa?

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Quinoa, also known as Peruvian rice or quinoa, is a plant known as pseudozhoża. This means that it produces starch-rich seeds, which, however, are not included in cereals. The origin of this plant is attributed to the areas of South America, where it is very often called the mother of cereals, sacred grain of the Incas or golden grain. This product is used in the culinary art, where it is used as an addition to main dishes, soups or salads. Quite often, quinoa is also used to make desserts.

Quinoa – properties

Quinoa, like soy or nuts, is one of the few products in which proteins of vegetable origin are considered to be of full value. The rationale is the presence of all exogenous amino acids that are not capable of self-synthesis in the human body. It is also worth paying attention to the fact that due to the high content of the protein, the quinoa is a very good alternative for people who avoid meat.

Another and equally important aspect regarding the properties of quinoa is the high content of unsaturated fats. I am talking primarily about linoleic, linolenic and oleic acids. As it is well known, these compounds are conducive to maintaining the proper lipid profile of our body. This means that quinoa is a very good product in the case of excessive cholesterol or as an element of atherosclerosis prevention.

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Peruvian rice is also used in diseases related to nutrition. Quinoa is a gluten-free product, so it can be successfully used by people suffering from celiac disease. It is also worth mentioning that quinoa has a low glycemic index, which is 35. Such a small result confirms the justification for the use of this product in the diet of people struggling with diabetes. In the case of this group of people, it should be added that the quinoa is a good source of fiber.

Nutritional value of quinoa

Using the USDA data (National Nutrient Database for Standard Reference), below we present the nutritional value of quinoa in 100 grams of product
Energy value – 120 kcal,
Total protein – 4.40 g,
Fat – 1.92 g,
Carbohydrates – 21.30 g (including simple sugars 0.87 g),
Fiber – 2.8 g.

vitamins
thiamine – 0.107 mg,
riboflavin – 0.110 mg,
niacin – 0.412 mg,
vitamin B6 – 0,123 mg,
folic acid – 42 μg,
vitamin A – 5 IU,
vitamin E – 0.63 mg.

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Minerals
calcium – 17 mg,
iron – 1.49 mg,
magnesium – 64 mg,
phosphorus – 152 mg,
potassium – 172 mg,
sodium – 7 mg,
zinc – 1.09 mg.

How to cook it?

The method of preparing a quadruple is extremely simple. The product is made by cooking, but before we get to it, Peruvian rice should be well rinsed in running water. Next, boil the cabbage into boiling water, which we cook under cover in the range of 10 to 15 minutes. Quinoa should be boiled in a ratio of 12, that is, for two glasses of water, one glass of a quota.

Where to buy it?
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Calm all the frightened by the fact that quinoa is only available in South America. Nowadays, when online sales are very developed, access to the product is trouble-free. In the network there is a mass of health food stores or an ecological assortment that in their offer definitely have a quinoa. As for prices, they look different. It is conditioned by many factors – the producer’s brand, the basis weight of the product or the very place of production of this article.

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Healthcare

Your caloric demand

Many athletes believe that the silhouettes are not built at the gym, but in the kitchen. As much as 80% of the success of our figure we owe to what and in what quantities we eat. The remaining 20% ​​is hard work at the gym, which allows us to shape your dream figure.

Many novice athletes ask themselves how many days I should eat to build muscle mass? How to eat to lose excess fat in the body? Below you will find a simple step-by-step calculation that will allow you to calculate how many macronutrients you should supply your body per day.

What is my caloric demand?
First of all, you should start by establishing your Basic Metabolism (PPM). It is nothing but the minimum amount of calories needed to maintain the vital functions of your body. To explain the calculations, let’s take a person who does not practice a sport weighing 100 kg.

Pattern for PPM

PPM = 24h x your weight

That is PPM = 24 x 100 kg

For a person weighing 100 kg, the daily PPM is therefore 2,400 kcal.

The next step in our calculations is adding a coefficient of our daily activity, which ranges from 1.1 (very poor physical activity) to 1.5 (you are a very physically active person). Because our ward is just starting his adventure with sport, he set his physical activity level to the lowest, ie 1.1.

Substituting to the pattern

PPM = 24 x 100 = 2400 Kcal x 1.1 = 2640 kcal

2640 kcal – that’s how many calories a day our protector needs to provide his body so that its weight stays in place.

Building muscle mass or reduction?
If we want to build muscle mass, we should first add 300 kcal to our calculations. If we want to reduce body fat, we should subtract 300 kcal from our PPM.

Our ward decided to throw away unnecessary kilograms, which is why we will deduct 300 kcal from his PPM.

PPM = 2640 kcal – 300 Kcal = 2340 kcal

In the case of reduction, the weight per week should drop to the maximum about 1 kg. In the case of building muscle mass, the weight within two weeks should increase by a maximum of 0.5 kg. If this is not the case and your weight is standing still and the circuits do not change, add / subtract 200 kcal and observe the behavior of your body.

How much do I need macronutrients per day?

First, let’s start with the protein. For our body, we should provide 1.5 to 2 grams of protein for each kg of body weight. Our mentee assumed that for each kg of body he will deliver 1.5 g / kg.

Pattern

Protein = factor x weight

B = 1.5 g / kg x 100 kg = 150 g

1 g protein = 4 kcal

B = 150 gx 4 kcal = 600 kcal

The next step is fats. We should provide 0.5 to 1 g of fat for every kilogram of body weight. Our ward decided to deliver 1 g / kg of fat to his body.

Pattern

Fat factor x weight

T 1 g / kg x 100 kg = 100 g

1 g fat = 9 kcal

T = 100 gx 9 kcal = 900 kcal

We calculate carbohydrates by subtracting proteins and fats from PPM

Pattern

PPM carbohydrates – protein – fats

W = 2340 kcal – 600 kcal – 900 kcal

W = 840 kcal

1 g W = 4 kcal

W = 840 kcal / 4 kcal = 210 g

Our ward must deliver to his body

B 150 g (600 kcal)

T 100 g (900 kcal)

In 210 g (840 kcal).

 

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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.
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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.
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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.
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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.

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Digestive System Health & Beauty Healthcare

25 products to facilitate weight loss

When going on a diet, you do not have to go hungry. All you have to do is enter the products on the shopping list, which suppress hunger, are tasty and healthy. And there are a lot of them!

  1. Greek yogurt

What makes Greek yogurt help in weight loss? The protein content in it – twice as much as in other yoghurts. The protein is digested longer, and therefore better fed. It is best to reach for Greek yogurt with the lowest sugar content, which allows to prevent a rapid increase in blood sugar, inhibit hunger pains and keep the body in the mode of burning calories from fat.

  1. Quinoa

In stores you can also find it under the English name quinoa. It is a seed originating from South America, which by the Incas was called “the mother of grains”. In comparison with other cereals, quinoa has the highest protein content – 8 g in the amount contained in the glasshouse. It is also rich in fiber and easy in kitchen cooking – a quinoa is enough to cook just like rice. Quinoa has more calcium than milk. It is a very good source of iron, zinc, selenium, vitamin E and B vitamins.

  1. Cinnamon

Scientific research suggests that cinnamon may help stabilize blood sugar levels. This is a key issue in controlling excessive appetite, especially in people with type II diabetes. Cinnamon, instead of sugar, you can season coffee and tea. It’s a simple and tasty way to eliminate calories and fructose from sugar added to these beverages.

  1. Hot paparika

Chilli pepper contains an odorless substance called capsaicin, which suppresses appetite and slightly accelerates metabolism. Spicy seasoning makes it eat less of it, so you absorb fewer calories.

  1. Grapefruit

Although this fruit has no magical effect on metabolism, it allows you to get saturated at the expense of fewer calories consumed. It is also rich in cellulose (unless it gets depleted of all the “membranes” and the whole white skin), which suppresses appetite. The best idea is to eat a half of this fruit before a meal. Why else should you eat grapefruit, when you lose weight, read here.

  1. Watermelon

Fruits containing a lot of water help to fill the stomach, preventing overeating with other calorie foods. Many fruits and vegetables can fulfill this task, and watermelon is only the best representative of them. This fruit also contains a large amount of lycopene (an antioxidant) and vitamins A and C.

  1. Pears and apples

These two fruits also contain a lot of water. Eating with peel provides a high dose of fiber that fills the stomach. If you choose a fruit or juice made from it, it is better to choose fruit. It will take more time to eat it, thanks to which the feeling of fullness will appear earlier. In the juice there is also much less fiber than in the whole fruit. It is always necessary to avoid sweetened juices, which effectively sabotage slimming activities.

  1. Grapes – no raisins

100 kcal is found in two glasshouse grapes and only in ¼ coral of raisins! Due to the high water content, the grapes are sated better than raisins. Every lover of raisins should remember that one should refrain from eating a large amount of them, because the glass of dried grapes contains up to 400 kcal.

  1. Blueberries

Like other fruits, so berries contain a lot of water and fiber, so they stay longer for a long time. They are sweet, but allow you to satisfy your taste for a sweet taste with much lower calorific expense than, for example, cookies. They are extremely rich in antioxidants.

  1. Fresh vegetables

Raw vegetables can be an excellent snack. They are crispy, full of water and fiber, and have low calories. Half a slice of chopped celery only has 8 calories! When you want to munch something, instead of using chips and cookies reach for vegetables – celery, kohlrabi, carrot.

  1. Sweet potatoes

Usually, to add a distinctive taste to the potatoes, topping them with sauces, fat, and sprinkling with cheese. Baked sweet potatoes have so much flavor that they do not need to be seasoned, and thus you can save a large number of calories. Sweet potatoes contain potassium, beta carotene, vitamin C and fiber.

  1. Eggs

Scientific research has proven that eating breakfast rich in protein allows you to satisfy your hunger for longer. One egg is only 75 kcal and as much as 7 g of high quality protein. A high-protein breakfast speeds up the metabolism more than a meal full of carbohydrates, allows you to give up a snack before dinner or reduce its size and calorie.

  1. Coffee

The favorite drink of many people can help in slimming down, because it speeds up the metabolism. However, if you hope that the effect of faster metabolism after drinking a cup of coffee will give a positive effect, do not spoil it enriching the coffee with a lot of sugar, because its calorific value will significantly exceed the number of calories burnt due to the action of caffeine.

  1. Flakes

Wholegrain cereal is worth eating because of the fiber and hot water in which it is prepared. A warm meal is slower than cold, your body will be able to signal to you that you are already full, and fiber and water will effectively fill the stomach. Avoid the sweetened flakes and decide for yourself how to season your breakfast with cinnamon, vanilla, and fruit.

  1. Crunchy bread

Wholemeal, crunchy pieces of bread are a good alternative to crackers. Scientists say that people avoiding products prepared from white flour, and enriching the diet with whole grains have a lower tendency to accumulate fat on and in the stomach. The same effect can be achieved by changing white bread, white pasta and processed breakfast cereals into their equivalent counterparts.

  1. Tabouli / Tabouleh / Tabbouli

More and more a favorite dish that comes from Lebanon, contains bulgur grits, which are rich in protein. The whole dish is low-calorie and low-fat, so it allows you to be saturated with low caloric expense. A simple, homemade way to prepare a meal of bulgur groats is to add beans, tomatoes, cucumbers and parsley to it.

  1. Soups

The most valuable and low-calorie soups are based on vegetable broth unless they are seasoned with sour cream. When served hot, they are eaten slowly, avoiding absorbing too many of them. Two-course dinner, which as the first dish contains soup, makes the total caloric value of the meal will be lower – the soup will take up space in the stomach, thanks to which there will be less space for the second, usually more caloric dish. A good idea is also a one-course dinner consisting of soups enriched with beans or lean meat.

  1. Salads

It is also a good idea for the first course, before a more calorific dish. The salad contains a lot of water and effectively fills the stomach. There are hundreds of recipes for salads – with vegetables, fruits, cheese … The only thing to pay attention to when choosing a salad is a sauce – sometimes it is very caloric. Therefore, you should use it in moderation, or choose a salad with the addition of vinaigrette sauce or yourself sprinkle them with olive oil and balsamic vinegar.

  1. Vinegret sauce

There are results of tests that prove that vinegar helps the body burn fat. To prove this theory, further research is needed eventually, but there is no doubt that vinegret sauce is the best way to season a salad – it adds its aroma at a low calorific cost (vinegar is zero calories). You can read about the properties of wine vinegar here.

  1. Nuts

A handful of nuts is an excellent snack, rich in protein, fiber and healthy fatty acids. Nuts – eaten in reasonable quantities – promote weight loss and lower cholesterol. The biggest problem with nuts is that it is difficult to limit yourself to eating a small amount. Therefore, do not put all their packaging in front of you, but put the prepared portion into a bowl and stop at it.

  1. Popcorn

The one prepared without fat has many advantages – it is low calorie, contains fiber and is filled with air. You can eat it whole bowl without exposing yourself to a large number of calories, which you can not count on, preparing a bowl of potato chips.

  1. Skimmed milk

Skim milk provides protein and calcium, but no fat is found, which is found in full-fat milk. The milk stays in the stomach longer than water, so it saturates the food for longer, and also hydrates the body. Scientists suspect that skimmed milk, like other “lean” dairy products, is conducive to slimming and reducing body fat located on the stomach.

  1. Lean meat

Protein is sated for a long time and accelerates metabolism. The best is poultry meat (without skin) and “lean” beef cuts – they contain little fat, which means they are less calorific. A portion (100 g) of high quality beef contains only 4 g of saturated fat.

  1. Fish

One of the best sources of protein are fish. Research suggests that fish is better than poultry and beef. The meat of the majority of fish is “skinny” and the “fat” species contain the beneficial types of fat – omega-3 fatty acids. This is why Atlantic tracking, salmon and other “fat” fish are considered to be products that promote health.

  1. Beans

Beans are a source of biota and fiber, so a product that sates and provides low calories. You can add them to soups, salads or wipe, adding to dips. The can of beans provides up to 12g of fiber, 4 grams of fat and 15 grams of protein.

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Health & Beauty

The secret of a flat stomach

According to researchers at the Wake Forest Baptist Medical Center, reducing the amount of abdominal fat can be very simple.

Apparently enough to enrich the diet with soluble fiber derived from vegetables, fruits, legumes and engage in physical activity of medium intensity. Such conclusions were drawn from the research, during which it was found that for every 10 of them, the amount of dietary fiber soluble in the diet was reduced by 3.7%. The addition of physical activity increased this result by an additional 7.4%. Thus, increasing the amount of soluble fiber by 20 g and undertaking physical activity increased the result to 11.1%. The research lasted five years.

“Abdominal obesity is known to promote the development of many diseases of type II diabetes, heart disease, hepatic steatosis. Our tests have proven that introducing simple changes in lifestyle can reduce the amount of abdominal fat, “says Kristen Hariston, research leader.

Ten grams of soluble fiber is found, for example, in two apples or a glass of green peas, and under the slogan, the average physical activity is 2-4 workouts a week for 30 minutes each time, performed with medium intensity (eg fairly fast walking). Meeting these conditions is absolutely real for everyone. That is why the results of these tests are so valuable.

During the research, an interesting observation was also made. Increasing the supply of soluble fiber promoted the reduction of only abdominal fat, the amount of subcutaneous fat did not change.

The combination of movement with an increased amount of dietary fiber soluble in the diet results in the reduction of both types of fat.

Why is fiber helping to remove abdominal fat? Scientists do not know and plan further research that will explain this. However, what is the mechanism of this process is not so important for people struggling with protruding belly. What counts is that simple changes in diet and lifestyle let you effectively reduce abdominal fat stores, depending on the size of health and well-being of each of us.

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Health & Beauty

5 myths related to loosing weight

On the Internet and the trade press, there are many golden ways to quickly or wonderfully lose weight. In fact, most of them are either the result of prevailing fashion, or the result of a lobby of food concerns or repeated rumors among recipients. Discover the 5 most popular myths about weight loss and do not be fooled again.