Often we eat at our whim or out of habit because at this time we just have lunch. Less from actual hunger, which is a feeling he does not know about most people.

Do Not Just Eat According To The Pleasure Principle

Often we eat at our whim or out of habit because at this time we just have lunch. Less from actual hunger, which is a feeling he does not know about most people. And the crowd: Most of us eat as we were taught; For example, 200 g of meat per adult per lunch – and every day!

balanced-nutrition-eating-not-just-on-the-pleasure-principle

Four Reasons Why We Should Eat Less Meat
  1. Meat is hard to digest but quickly perishable. Look for the next piece of meat on the piece that you swallow. Is it crushed to pulp or is it more like a lump? Surely you will find that meat can not dissolve one hundred percent. Even our stomach and intestine are not able to do this because they have neither the right teeth nor any other device for it. So it happens that meat is not completely digested and excreted but often remains in the pockets and folds of the intestine until it disintegrates. Colon cancer can be a result of it.
  2. For regular meat eaters, blood and tissues often have higher ammonia levels. The excess animal protein turns into nitrogen, which forms ammonia. Ammonia is one of the strongest toxic substances in the body. It deforms the cells and the DNA (deoxyribonucleic acid, main component of chromosomes and carriers of genetic information) and can cause cancer. Also, ammonia has a foul smell, which we excrete through the skin and the throat, which we perceive as body and halitosis.
  3. Animal foods contain arachidonic acid, a polyunsaturated fatty acid that forms pro-inflammatory eicosanoids in the human body. This favors rheumatic diseases. Arachidonic acid is found in meat, sausages, eggs and dairy products. However, two small portions of meat a week are irrelevant to the arachidonic acid level. Fish also contains arachidonic acid, but this is counteracted by the EPA (eicosapentaenoic acid) also contained in sea fish protein. So that more often (2-3 times a week) fish should be eaten from the sea, especially if there are already rheumatic complaints. This can be smoked fish, fried, steamed or z. B. the herring from the tin. Read here also our article “Hering does rheumatism well”.
  4. Fats (lipids) as in the meat increase the cholesterol level (LDL cholesterol) in the blood. He produces two grams of cholesterol, which our body needs every day. Cholesterol is a basic substance of the body and is produced in the liver. This vital fat-like substance is needed to build stable cell membranes, make bile acids, without which the digestion of certain foods does not work, produce vitamin D, which is needed to build up the bones, and sex hormones, eg. Testosterone and estrogens, as well as hormones of the adrenal cortex, such as cortisone to form. With the consumption of sausage, meat, fish, and poultry we take about 70 mg of additional cholesterol per 100 g (for milk, cheese, egg, fat, and oil the average is even 84 mg cholesterol per 100 g). If the body is unable to break down or excrete these fats, they will accumulate in the blood vessels just like lime. If this process is not stopped (eg with cholesterol-free diet), over time a vasoconstriction forms, the cause of stroke and heart attack.

 

 

Well Chewed, Is Half Digested

Thorough chewing plays an important role in good digestion. B. of meat. Each bite should be chewed 35 to 50 times. The more we chew, the more saliva forms, which is an important basis for digestion. Saliva contains the necessary enzymes that start the digestive process. Saliva is highly alkaline and is the antagonist to stomach acid. The alkaline porridge restores the balance in the acidic environment of the stomach and protects it from excess acid, which can attack the stomach lining and cause stomach discomfort or gastric ulcers.

It is also important not to drink at meals. The liquid would wash away the saliva without it being able to develop its beneficial effect. It depends on the composition of the food The balanced diet is a conscious, healthy, wholesome and varied compilation of food and drink. These should be largely chemically untreated and carefully prepared. This ensures that the body receives all vital nutrients such as protein, fat, carbohydrates, fiber, vitamins, trace elements and minerals in sufficient quantities. It depends on the right amount: Little meat, but more fish, fruits, vegetables and whole grains (like rice, bread, rolls, noodles)

 

 

As long as he can remember, he “somehow always wanted to die,” says Jeff from Northridge, California. As a teenager, he started smoking and drinking crystal meth. For years he wavered between periods of deep depression and manic heights. At the age of 43, he was diagnosed by a psychiatrist: bipolar disorder.

Today Jeff (he does not want to read his surname here) is stable, self-assured, downright lively – thanks to medication. But they also have side effects. Maybe he would not have to swallow so many pills if he would eat differently. New research suggests that proper nutrition can not only avert heart disease and diabetes; With it you can also prevent mental illness or even treat it.

Thus, according to some studies, omega-3 fatty acids reduce the risk of schizophrenia; certain nutrient mixtures have helped alleviate anxiety in earthquake survivors. Mentally ill people would be open to treatment options without having to pay the unpleasant price that many medicines bring with them. Weight gain about and listlessness.

Although alternative medicine experts have been recommending certain nutrients for years, “Western medicine has simply ignored that for a long time,” says Eva Selhub, a GP in Boston and author of the book “Your Health Destiny.” Change has only begun since science has become increasingly interested in nutritional psychology. This refers to the nutritional mental health, in contrast to nutritional psychology, which in turn is about psychological influence on eating habits.

vitamins-for-mental-health

Diet change instead of just medications

Research plans were set up, the connections between food and mental well-being examined, research institutes founded. Holistic medical approaches are in vogue anyway. Patients want to be seen as people, not limited to individual symptoms. This fits in with the idea of influencing health through nutrition.

Jerome Sarris, Senior Research Associate at the Department of Psychology, University of Melbourne, believes the traditional separation of body and soul is “paralyzing.” In a review published in the science magazine “The Lancet” he writes that nutrition is as important for psychiatry as it is for cardiology or gastroenterology.

He predicts today that therapists will in future not only ask about the mood of their patients but also about their sleep, exercise and eating habits. They may prescribe diet or supplements rather than just medications.

At best, according to Sarris, such approaches would take at least ten years to become accepted in practice. With the necessary drugs already in place, donors would not be willing to fund nutrition research, says Julia Rucklidge, a professor of clinical psychology at Canterbury University.

Little research on nutritional supplementation

Even magazines were reluctant to publish such studies, in the belief that nobody cares. Nevertheless, 11 nutrition and mental health studies are funded by the National Institute for Mental Health or its holistic medicine spin-off. And a spokesman for the New England Journal of Medicine wrote in an e-mail that “a handful” of dietary supplements have appeared there.

Advocates say the time is ripe for new ways to treat mental illness. Although the development of medicines has led to a sharp decline in the number of deaths from heart disease and cancer. But in the US, 41,000 people still die every year, compared to around 10,000 in Germany. The number has been stagnant for around 15 years.

“Why do we continue to regard medication as a recognized, viable treatment option for people with severe mental illness?” Rucklidge asks.

More mentally ill because of sitting?

Scientists predict that as more and more people accept the sedentary Western lifestyle with its high-fat and high-sugar diet, the number of mental illnesses will continue to rise.

In fact, more and more new studies have confirmed that balanced nutrition contributes to precaution. A 2013 study published in “BMC Medicine” found that a modified Mediterranean diet reduced the risk of developing depression three years later.

Now researchers want to know if a change in diet can also be used to treat depression. This is helped by the recently launched SMILES study, where randomly selected participants change their diet and are then compared to a support group.

Folic acid for depression

Also, supplements could bring relief. For example, research found a connection between vitamin D deficiency and twice the schizophrenia risk; There is also evidence that folic acid may act as an antidepressant.

Nutrient combinations that are more tailored to your physical needs could work even better. In a study of adults who were suffering from anxiety or stress after the 2011 Christchurch earthquake, Rucklidge found that subjects taking a combination of nutrients experienced a severe decline in mental symptoms.

In addition, there are findings that point to the relationship between intestinal bacteria and brain health; Initial research shows that probiotics – good bacteria – can lift mood and thinking.

There are, of course, studies that found that participants given selected nutrients did not fare better than those treated with placebos (Rucklidge notes, including psychiatric unremarkable patients, which did not improve at all) ).

The connection of nutrition and psychiatry

And although nutrients have only weak side effects, they can harbor certain risks. In addition, healthy eating needs motivation – and mental disorders “deprive people of their willpower,” as Jeff says.

Nevertheless, Sarris and Rucklidge hope that the growing number of essays, organizations, and conferences dealing with nutrition and psychiatry will make the subject last longer. “I’m confident,” says Rucklidge. “More and more often I can make people think: Maybe the madman from the university is right.”

 

What is dietary fiber?

The term “dietary fiber” comes from a time when these food ingredients have been considered as “superfluous ballast”.

The fiber is mostly carbohydrates. It used to be thought that dietary fiber was not usable by the human body because human digestive juices contain no enzymes that can break down these compounds. It has been overlooked that some of the dietary fiber is fermented by enzymes of the microorganisms of the large intestine. In addition to gases, short-chain fatty acids, which can be utilized by humans, are also produced. The energy gain from dietary fiber (2-3 kcal / g) is negligible due to the low amounts added. The intake recommendation of the DGE of 30 g fiber per day is often not reached.

The fibers include cellulose, hemicellulose, pectin, agar-agar, lignin, etc.

Fiber-How-much-and-for-what

One distinguishes between insoluble and soluble fiber.

The insoluble fiber can increase its volume thanks to its high swelling capacity. That is, they bind fluid, thereby increasing the volume of the intestinal contents, which in turn accelerates the natural intestinal movement and reduces the residence time of the chyme in the intestine. Ingested in sufficient quantities, they can prevent widespread constipation.

The soluble fiber binds bile acids (which consist of 80 percent cholesterol) and other metabolic products and ensures their elimination. In this way, less cholesterol gets into the blood and the cholesterol level drops.

All fiber, except lignin, can bind water. In the so-called swelling substances, the water binding can be up to 100 times its own weight.

Effect of dietary fiber:

The positive effect of fiber

  • Lasting satiety
  • Binding and removal of cholesterol and bile acid, thereby lowering cholesterol levels.
  • Increase in colonic mobility (mobility)
  • Water retention in the colon, which contributes to a supple chair.
  • Prevention of a number of chronic bowel diseases.
  • Possibly reducing the colorectal cancer risk

The negative effect of dietary fiber

  • Flatulence due to gas formation of microorganisms
  • Additional contamination with xenobiotics
  • Direct epithelial damage (intestinal mucosal tissue)
  • Binding of calcium, magnesium, iron and zinc, which reduces their absorption rate.
  • Intestinal entanglement due to excessive colon filling.

Fiber in food:

Dietary fiber is found only in vegetable products, especially whole grains, legumes, vegetables, salads, sprouts, and fruit.

Fiber in 100g food:

  • Oatmeal: 10 g
  • Wheat Germ: 17.7 g
  • Wheat bran: 45.4 g
  • Rice: 4.5 g
  • Crispbread: 14 g
  • Peas: 16.6 g
  • Corn: 9.7 g
  • Lentils: 17 g
  • Soybeans: 21.9 g
  • Beans, white: 23.2 g
  • Kale: 4.2 g
  • Cauliflower: 26.3 g
  • Carrots: 12.1 g
  • Prunes, dried: 5.0 g
  • Whole wheat pasta: 8.0 g
  • Whole wheat bread: 8.3 g

 

Vitamins are vital ingredients of the food. They do not provide energy but are indispensable for many metabolic processes.

Vitamins: Detailed

Vitamins are organic substances that the organism needs for certain vital functions, but can not, or only in insufficient quantities, produce itself. Vitamins are thus essential, i. they must be ingested regularly with food. The daily requirement for these micronutrients is low compared to the required amounts of energy-supplying nutrients.

Provitamins are vitamin precursors, which are only converted into the active vitamin in the body.

Requirements and quantity recommendation:

The need for vitamins depends on the individual, his physical and psychological condition (eg illnesses, stress). The information for adequate vitamin intake should take into account: age, gender, level of performance, health status, dietary composition, etc.

vitamins-are-vital-ingredients-of-the-food

The indicated desirable daily intake levels contain a safety margin that exceeds the requirement. The indicated quantities do not have to be recorded daily. On average, however, the supply should correspond to these quantities.

As critical vitamins, i. Vitamins, which are often below the recommended intake, are the vitamins B1, B2, B6 and folic acid in Germany. To detect possible deficiencies in the supply of vitamins, nutrient recommendations are issued, which apply to about 97% of the population.

As you can see in the sometimes very different intake recommendations for vitamins and minerals, there is still no certainty about what quantities the human body needs exactly. The individual needs may vary. For some vitamins, different values ​​apply for women and men, as well as for pregnant and breastfeeding women. Age also influences the nutritional requirements as well as diseases or special burdens.

There are two groups of vitamins:

  • Fat-soluble vitamins:

Vitamins A, D, E and K are included in the group of fat-soluble vitamins. The absorption of fat-soluble vitamins is done together with dietary fats. Excessive vitamins of this group are stored in the body. Man can get by these supplies after a regular and sufficient supply for some time with less intake quantities. The body can only excrete small amounts of these vitamins via the intestine. As a result, overdose is possible. Beware of self-medication!

  • Water-soluble vitamins:

Vitamin C and the Vitamin B Complex (Vitamin B1, B2, B6, B12, Niacin (PP), Pantothenic Acid (Coenzyme A), Folic Acid (M), Biotin (H), Rutin (P), Ortoic Acid (B13), Pangametine (B15)) are water-soluble vitamins. Water-soluble vitamins can only be stored in small quantities. The body’s storage capacity for these vitamins varies greatly: Vitamin B1: 1-2 weeks, B2, B6, C, and niacin: 2-6 weeks, folic acid: 3-4 months, B12: 3-5 years. [Lit-1] Therefore, they must be supplied to the body regularly in sufficient quantity. Surpluses are excreted via the kidneys (urine). Overdoses are still possible.

 

  1. Arginine

Arginine is an important amino acid that keeps the cells of the intestinal mucosa healthy. A healthy intestinal mucosa is indispensable for a functioning immune defense. In addition, arginine stimulates the thymus gland, which sits behind the breastbone and forms important cells for the immune system, whereby the defense cells are increased and activated. In addition, arginine is also the most important precursor of nitric oxide (NO) in the human body.

Lack of NO often leads to cardiovascular disease. Arginine protects blood vessels by relaxing blood vessels, improving blood circulation, normalizing blood pressure, and counteracting the formation of blood clots. Studies have shown that the formation of NO can be increased by the supply of arginine and thus the vessels are kept healthy. In addition to this positive effect on the cardiovascular system, arginine has other beneficial effects.1 It has a positive effect on wound healing and the formation of collagen.2 Collagen is an important component of skin, bones, tendons, cartilage, blood vessels, and blood vessels teeth.

Amino-Acids-and-Their-Importance-to-The-Immune-System

  1. Glutamine

Glutamine is an amino acid that the body needs for the formation of lymphocytes. Lymphocytes are a type of white blood cells that are responsible for the production of antibodies and thus represent an important part of the immune system. Glutamine is predominantly in the muscle cells. During physical activity, muscle consumes glucose and glutamine. These two substances are then missing the immune system. A weakened immune system can be caused, among other things by a glutamine and glucose deficiency. Recent studies suggest that glutamine is indispensable for the metabolism as well as the structure and function of the intestine.

  1. Glycine

Glycine is the smallest amino acid in the human body and involved in the production of antibodies. Glycine prevents premature cell death. In addition, it is involved in the production of antibodies and therefore very important for a healthy immune system. Together with cysteine ​​and glutamic acid, it forms an antioxidant (radical scavenger). Antioxidants relieve inflammatory processes in the body.4

  1. Cysteine

Cysteine ​​affects the immune system because it supports the maturation of lymphocytes, activates cells that are needed for the immune defense and play a role in the formation of an important antioxidant in the liver.

  1. Folic Acid

Folic acid is a water-soluble vitamin that is present in foods as folate. 80 to 90% of people in Germany consume less folic acid than recommended. Folic acid is particularly important for women who want to have children and pregnant women because it reduces the risk of miscarriage and can prevent malformations. Folic acid is also important for all people because it participates in cell division, especially in the bone marrow and digestive tract. In addition, folic acid prevents homocysteinemia. Homocysteinemia means that there are too many cell toxins in the blood, which is known to be a risk factor for cardiovascular disease.

  1. Pyridoxine (Vitamin B6)

The term vitamin B6 summarizes several substances that are similar in structure. Vitamin B6 is involved in about 100 enzyme reactions. The reactions are almost all related to the metabolism of the amino acids (protein building blocks). Vitamin B6 is also essential for nerve and brain metabolism and supports the immune system’s defenses.

  1. Cobalamin (vitamin B12)

Vitamin B12 plays a very important role in the whole metabolism and in almost all metabolic processes. It is important as a co-factor of enzymes in the mitochondria (“power plants” of the cells), is important in the defense against infection and for the function of the nervous system.

  1. Ascorbic acid (vitamin C)

Ascorbic acid is an important antioxidant (radical scavenger), i. H. it prevents the oxidation of important molecules. In addition, vitamin C has many important properties that are good for your health. Mainly, vitamin C is involved in the defense against viruses and bacteria by mainly accumulating in the leukocytes (white blood cells) and supports activated T cells (white blood cell group that promotes the immune system).

  1. Calcium

Calcium is a mineral that is involved in many important processes in the body. It stabilizes and strengthens bones and teeth. Calcium is also very important for the nerves and muscles as it controls the tension and irritation. Calcium also plays an important role in blood clotting and cells.

  1. Zinc

Zinc is an indispensable (essential) trace element. It is part of many enzymes and is important for sugar, fat and protein metabolism. In addition, it is involved in the structure of the genetic material and cell growth. Zinc is needed for many important processes in the body, such as growth, regeneration and the immune system. Zinc cannot be stored in the body and therefore needs to be applied daily. Zinc deficiency can be manifested by brittle nails, a weak immune system, anemia and growth disorders. 

  1. Selenium

Selenium is also an indispensable (essential) trace element. It plays an important role as a radical scavenger and is involved in the growth processes of almost all cells of the body. It forms antibodies and is therefore important for the immune defense. Selenium is also involved in various metabolic processes. Various studies have shown that the use of selenium reduces the risk of lung, prostate and colon cancer.

Minerals are components of inorganic food that cannot be produced by the body itself. Minerals are essential (vital) components of all living cells and are involved in the metabolism.

Minerals: Detailed

The proportion of minerals in the human body is about 4% of body weight.

Minerals are differentiated according to the amount in which they occur in the body. Volume elements are minerals that are contained in the human body at more than 50 mg per kg of body weight. Trace elements are minerals that make up less than 50 mg per kg of body weight. The quantity elements are often referred to as minerals (as on this page) also in contrast to the trace elements.

Humans need minerals for many functions, eg. As for the build-up of body substance (bones, muscles) and the maintenance of enzyme activities.

Minerals-Quantity-Elements

Purpose of minerals in the body:

  • Minerals are part of the skeleton and teeth. They give the bones the strength.
  • Minerals affect in dissolved form, as electrolytes, vital properties of body fluids, eg. B. Maintenance of osmotic pressure.
  • Minerals are essential components of organic compounds in the body. Iodine is part of the thyroid hormone, cobalt of vitamin B12, iron of hemoglobin, etc.

Minerals in food:

How high the mineral content of various foods depends not least on how many minerals contained the soil on which the plant grew or what the animal got to eat. It should also be noted that some nutrients may have a beneficial or inhibiting effect on mineral intake.

Caraway has long been known not only as a well-known botanical plant. He showed excellent as a medical raw material. In every form, caraway seeds increase the motor and secretory functions of the stomach. The cumin is also used as an antispasmodic, laxative and choleretic.

Seeds of black cumin – application

  1. Useful caraway fruits for nursing mothers, which contribute to a natural increase in lactation.
  2. In the atony of the stomach, cumin is used as an appetizing agent.
  3. Has laxative and carminative properties, which is well suited for use in constipation and flatulence.
  4. Useful for improving memory when using it with a teaspoon of honey.
  5. Good for removing warts with apple cider vinegar.
  6. The regular use of caraway improves the skin color of the face.

Black Cumin Seed – Application

This oil has toning properties while improving brain activity. It is useful to take cumin oil with constant mental stress, as well as nervous work. Using this product allows you to normalize urination and remove toxins from the body. It has expectorant properties, so cumin oil is recommended for colds and heavy coughs. In bronchitis, rubbing with oil is used as an external application. It is strictly forbidden to use some kind of black cumin oil in pregnant women.

black-seed-application

 

Black Cumin Oil – Application Method

This oil is usually used for curative and preventive purposes. It also improves immunity and is recommended for use in the following dosages:

  • For children just take half a teaspoon once a day, and
  • Adults are allowed a full teaspoon a day.

Cumin oil is consumed in the morning in 30 minutes after eating. Upon request, it can be mixed with fruit juices, yogurt or honey. This treatment does not last longer than 4 months. After a two-month break, the treatment can be repeated.

Black Cumin – weight loss application

This plant is not only for the preservation of health but also for the preservation of the figure. To improve the shape, we need the same caraway oil. To get the best result, the standard application can be doubled. There is a special scheme for the absorption of this oil:

  1. During the first week, flour and potatoes should be excluded from the diet and 1 teaspoon with a glass of water before breakfast.
  2. The second week starts with 1 teaspoon of oil and a glass of water before breakfast and dinner every day.
  3. In the third week, take two tablespoons of butter and two glasses of water before breakfast.
  4. The fourth week is characterized by 1 teaspoon of butter before breakfast along with a glass of water.
  5. The second month of diet goes without preserving water, and the oil is taken in the same scheme before breakfast only on a tablespoon.
  6. In the third and fourth week of the second month, the oil intake increases up to three times a day before meals. if desired

Since the use of black cumin is common not only for medical purposes but also in cosmetics, it is still widely used for preparing delicious dishes in the kitchen. In beauty salons, cumin is used for relaxing and therapeutic massages, moisturizing masks, and many other cosmetic procedures. The addition of black cumin to various creams and masks improves the fragrance, the effect and the absorbency of the agents increase. Therefore, beauticians use caraway for rejuvenation and a beautiful complexion.

Benefit for tofu growers: Vegetable protein has a positive effect on blood pressure. Small consolation for steak lovers: animal protein obviously does not hurt at least.

Vegetarians usually have better blood pressure than lovers of Schnitzel & Co. The reasons for it were so far unclear. Does flesh drive up blood pressure – or do vegetables keep it in check? Paul Elliott of Imperial College London and his colleagues are on the trail of the causes. They evaluated the data of around 4,700 men and women aged between 40 and 59 from four countries.

Nutritional notes and blood pressure check

In four sessions each, physicians had measured twice the blood pressure of the study participants as part of the so-called Intermap study. In addition, the researchers noted what the subjects had eaten and drunk during the previous 24 hours. The researchers also evaluated urine samples taken by the volunteers in the first and third sessions.

The result: Participants who had eaten more vegetable protein – for example in the form of legumes, soy products or cabbage – showed on average significantly lower blood pressure than the other subjects. Conversely, high consumption of animal protein did not have the feared negative effect: A juicy steak does not push up blood pressure.

 

plant-protein-keeps-blood-pressure-stable

Amino acids in the sights

So far, Paul Elliott and his team have not been able to find out which part of the protein-rich plant diet is beneficial to blood pressure. However, the researchers found evidence that certain amino acids that make up proteins play a key role in this process. The effect may be enhanced by plant trace elements such as magnesium, the researchers said.

“Our findings support the current nutritional recommendations that recommend a high-vegetable diet,” write the study authors. However, more research is needed to decipher the exact mechanisms in which plant protein affects blood pressure. The research results appear in the current issue of the journal Archives of Internal Medicine.

Carbohydrates are the most important nutrients in humans besides fats and proteins. They are formed from the substances carbon, water, and oxygen, through photosynthesis, in the plants using solar energy and chlorophyll.

Carbohydrates can be divided into:

  • Simple sugars (monosaccharides):
  • Glucose, fructose, galactose
  • (Low molecular weight)
  • Double sugar (disaccharides):
  • Sucrose, lactose, maltose
  • (Low molecular weight)
  • Multiple sugars (polysaccharides):
  • Starch, glycogen, cellulose
  • (High molecular weight)

The various carbohydrates of food are converted into glucose in the body. From glucose, cells can also synthesize other sugars for specific tasks. The carbons are in the body in a constant assembly and disassembly.

Carbohydrates, The Most Important Nutrients

Tasks of carbohydrates in the body:

  • Carbohydrates are the main source of energy for the organism. 1 g of carbs provides 4.2 kcal of energy. Almost all cells use glucose as an energy source. The brain cells and the erythrocytes (red blood cells) rely solely on glucose as an energy source. With a surplus of energy from carbohydrates, the surplus is converted into fat and stored in the body. When storing carbohydrates as body fat, about 30% of the energy is lost.
  • Another important function of carbohydrates is that of a reserve substance. In the form of the body’s own glycogen, carbohydrates represent readily available reserve energy. A person weighing 70 kg has a glycogen reserve of about 350 – 400 g, which corresponds to about 1,500 kcal. The glycogen supply is about 1/3 stored in the liver and about 2/3 in the muscles.
  • The fiber is also carbohydrates. It used to be thought that they were not usable by the human body because human digestive juices contain no enzymes that can break these compounds. It has been overlooked that some of the dietary fiber is fermented by enzymes of the microorganisms of the large intestine. In addition to gases, short-chain fatty acids, which can be utilized by humans, are also produced. The energy gain from dietary fiber is negligible due to the small amounts supplied. The intake recommendation of the DGE of 30 g fiber per day is often not reached.

Feed recommendation for carbohydrates:

Since carbohydrates and fats can be widely represented as energy suppliers, there are no exact intake recommendations. For a normal fat metabolism daily 60 – 100 g carbohydrates are necessary. If too little energy is supplied in the form of carbohydrates and fats, protein is broken down instead of the energy carrier. One speaks therefore of the protein-saving effect of the carbohydrates.

The DGE recommends covering at least 50% of the energy needs of carbohydrates.

Starchy, high molecular weight carbohydrates should be preferred. Consumption of low molecular weight carbohydrates should be reduced.

Carbohydrates in food:

1.) Simple sugars (monosaccharides)

Glucose (glucose)

  • fruit
  • vegetables

Fructose (fructose)

  • fruit
  • honey

Galactose (mucus sugar)

  • milk

2.) Double sugar (disaccharides)

Sucrose (beet and cane sugar)

  • sugar beet
  • sugarcane
  • Table sugar, candy

Lactose (milk sugar)

  • milk
  • Dairy products

Maltose (malt sugar)

  • barley
  • beer
  • malt extract

3.) Multiple sugars (polysaccharides)

Strength

  • Grain
  • potatoes
  • legumes

glycogen

  • liver
  • muscles

cellulose

  • all plants

For many, avocados are still exceptional, although it can be found in every market or specialty store. But its excellent taste and numerous useful properties are worth every bit of attention and if you are not yet familiar with the taste of this wonderful fruit and do not know how to choose it correctly, we recommend that you read the information below and fill in the gap.

How do I choose the right avocado?

On the shelves, you can meet avocado Different varieties. Mostly these are green fruits, with smooth or narrow skin. The latter is preferable for purchase and consumption because they have a smaller bone size and the bark of the ripe fruit can be easily cleaned by beating them with a slightly sharp knife without touching the meat.

Smooth fruits of the avocado have a lighter color, the bone is larger and takes up more volume, and the shell is cleared only with the help of a knife along with a portion of the inner pulp. The taste of such an avocado is in no way worse, which surpasses them only in terms of benefits and in more pure pulp.

how-to-choose-a-ripe-avocado

How to choose the good fruit in the store avocado?

When choosing an avocado, at the first turn, we pay attention to the softness of the fetus. If you squeeze it, the meat should bend slightly and immediately return to its original appearance. If the dent remains, then it is not worth buying such an avocado – most likely it is already overripe and is more likely to rot inside.

If the avocado is too hard you can buy it, but in this case, it will be necessary for you to leave your home in room conditions in a paper bag for two to five days to allow the fruit to ripen.

and also pay attention to the color of the fruit. The darker it is, the softer the meat is and the avocado will be ripe. In a well-seasoned avocado, when you shave it, you can hear a beating bone inside. If there is no knock – the avocado is still green and it will take time to ripen.

How to choose avocado for salad?

If you prepare an avocado for a salad, then you should stop the selection on a specimen with still cracking bone, but a little soft structure, which can be judged correctly when pressing on the skin. There should be little pressure and spring immediately. If you choose a fruit that is too ripe, its pulp is oily and soft. This avocado can be used to make sauces, smoothies, desserts, or just eat so, smeared on a slice of toast or bread. For a salad, the pulp should be slightly denser.

  • 1
  • 2