Monthly Archives: January 2015

QUINOA- one of the healthiest food

What are the nutritional properties, the possibility of use in the treatment and contraindications quinoa?

With this grain can store really tasty dishes, so we include it in our diet. For this reason it is important that we know the properties and nutritional value, to become aware of all the benefits that can contribute to the well-being of our health. Quinoa is good for system of blood circulation, intestines and muscles, rich with minerals, vitamins and proteins. Ideal for migraines and may be entered in red nutritional support that constitute the low-calorie diet. Let’s find out more:

Quinoa-salute

Nutritional characteristics:

Food properties of quinoa are visible primarily in the fact that through their consumption produces results in improving the physiological functions of the body. This grain has a high level of protein and amino acids. It is rich in antioxidants, particularly flavonoids and vitamin E, which can fight against damage caused by free radicals in terms of aging. 55% of the grains consists of carbohydrates, proteins make up 12%, and the remainder is composed of lipids with a high amount of polyunsaturated fatty acids, particularly linoleic acid. Representative of the mineral salts, such as iron, magnesium, calcium and phosphorus, in addition to vitamin E, vitamin C is also present and B2.Calories value of these grains are approximately 370 kcal per 100 grams. The price in the European Union varies from 5-8 euro for a package containing 500 grams of seeds.

Medicinal properties:

Curative quinoa is mainly from flavonoids, which are used in action against cancer. Since gluten may be contained in food for people suffering from celiac disease .As previously mentioned enters in the composition of nutritional support for low-calorie diet, because it has a lot of energy. Polyunsaturated fatty acids may protect the heart and circulatory system objectives. It can improve the functionality of brain cells. A is suitable for those who suffer from diabetes and has fibers which mitigates this problem. Do not forget to reduce acidity and all related disorders of the stomach such as gastritis and ulcers. It is no coincidence which can be incorporated into the healthiest foods in the world.

Contraindications:

Speaking of contraindications cinema, we can not ignore allergies, which can sometimes occur in sensitive individuals. May induce itching, although this rarely happens. Before consuming quinoa, seeds should be left to soak through and must be well washed. All of this is important, because quinoa has saponin, which can be toxic to the body, if the grain is not well washed. Some studies have shown that quinoa is rich in oxalate. For this reason, those who suffer from kidney stones is not to be eaten too.

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KINOA

Šta su nutritivna svojstva, mogućnosti korišćenja pri lečenju i kontraindikacije kinoe?

Sa ovom žitaricom se mogu spremati zaista ukusna jela, zato smo je uvrstiti u našu ishranu. Iz tog razloga je važno da joj se znaju svojstva i hranljiva vrednost, kako bi postali svesni svih prednosti koje mogu doprineti dobrobiti našeg zdravlja. Kinoa je saveznik sistema za krvotok,kao i creva i mišića, bogata je mineralima, vitaminima i proteinima. Idealna je za migrene i moze se uneti u red namernica koje ulaze u sastav niskokaloričnih dijeta. Hajde da saznamo vise:

Quinoa-salute

 

Nutritivna svojstava :

Prehrambena svojstva kinoe su vidljive pre svega u činjenici da  kroz svoju potrošnju daje rezultate u poboljšanju fizioloških funkcija organizma. Ova žitarica ima visok nivo proteina i aminokiselina. Bogata je antioksidansima, posebno flavonoida i vitamina E, koji se mogu boriti protiv oštećenja koja uzrokuju slobodni radikali u smislu starenja. 55% ove zitarice se sastoji od ugljenih hidrata, proteini čine 12%, a ostatak se sastoji od lipida, s visokom količinom polinezasićenih masnih kiselina, posebno linoleinske kiseline. Predstavnik je mineralne soli, kao što su gvozdje, magnezijum, kalcijum i fosfor, osim vitamina E, također je vitamin C i B2 prisutan. Kaloriske vrednosti ove zitarice su oko 370 kcal na 100 grama proizvoda. Cena u Evropskoj Uniji varira od 5-8 eura za paket koji sadrži 500 grama semena.

Lekovita svojstva:

Lekovitost kinoe je  uglavnom iz flavonoida, koji se koriste u delovanjima protiv raka. Posto je bez glutena, može biti sadrzana u hrani za osobe koje pate od celijakije .Kao sto smo ranije napomenuli ulazi i u sastav namernica za nisko kaloriske dijete, jer ima veliku energiju. Višestruko nezasićene masne kiseline mogu zaštititi srce i celi krvotok. Moze i poboljšati funkcionalnost moždanih stanica. A pogodna je za one koji pate od dijabetesa i poseduje vlakna koje ublazavaju ovaj problem. Nemojte zaboraviti da smanjuje kiselost i sve povezane poremećaje želuca, kao što su gastritis i čir. Nije slučajno sto se moze uvrstiti u najzdravije namirnice na svetu.

Kontraindikacije:

Govoreći o kontraindikacijama kinoe, ne možemo zanemariti alergije, što se ponekad može pojaviti kod osetljivih pojedinaca. Moze podstaci svrab, iako se to retko dogadja. Pre konzumiranja kinoe, semenke treba ostaviti da se natope i moraju biti dobro oprane. Sve ovo je važno, jer kinoa ima saponin, koji može biti otrovan za telo, ako zrno nije dobro oprano. Neka istraživanja su pokazala da je kinoa bogata oksalatima. Upravo iz tog razloga oni koji pate od bubrežnih kamenaca ne bi je trebalo jesti preterano.

GLUTEN-truth

Gluten is a protein of wheat, barley and rye, which means that it has almost all foods-bread, pasta, cereal and biscuits over to beer, instant soup and salad dressing. Those who decide to give up gluten accustomed to alternative crops such as rice, quinoa, buckwheat, amaranth and corn (and if it contains gluten, this cereal does not act as allergens and can be used in a gluten free diet). Only those who suffer from allergies to wheat, should strictly avoid gluten. When these people eat food boxes containing this substance, they trigger an immune response that damages the mucosa of the small bowel, bloating, flatulence and other symptoms, some of which are usually irritability, muscle cramps, skin rash and anemia. Reactions of this type increases the risk of intestinal cancer. Eating bread and pasta in them cause bloating, fatigue, depression and headaches. Also, it is known that many people without consequence eat food boxes with gluten twenty-thirty years after that starting to have problems. Since there is still no reliable test to determine the sensitivity to gluten, the best way to check is to remove from your diet all foods containing it and see if you feel better. The improvement was already felt after a few days.

signs-you-have-gluten-intolerance

People with diagnosed celiac disease or gluten sensitivity expressed will feel the greatest benefit from this type of diet. Many people experience significantly improved general health condition, and some notes and positive changes in appearance, because sensitivity to gluten can cause inflammation, which is manifested by the appearance of acne or eczema.

Also is possible to get more body weight. Sometimes, this diet is almost guaranteed reduction of pounds, because it was a little anlternativnih foods, except for fruits and vegetables. However, today’s market there are countless calorific the products of gluten, such as bread, cakes, biscuits, pizza bases, and some of these are even caloric replacement of standard products, because manufacturers use corn starch or potato starch in order to increase tekstrure. Finally, gluten-free groceries costing more than twice as standard products.The selection of gluten-free products is now more diverse than ever before. However, anyone who does not need to be advised not to apply the gluten-free diet and to eat a varied and moderately.

GLUTEN – istine i zablude

Gluten je protein iz pšenice, ječma i raži, što znači da ga ima gotovo u svim namirnicama-od hleba, testenine, preko cerealija i keksa do piva, instant supa i preliva za salatu. Oni koji odluče da se odreknu glutena navikavaju se na alternativne žitarice, kao što su pirinač, kinoa, heljda , amarant i kukuruz ( iako sadrži gluten, u ovim žitarici on ne deluje kao alergent i moze se koristiti u bezglutenskoj ishrani ). Ipak, samo oni koji pate od alergije na pšenicu – gluten, ili boluju od celijakije, moraju striktno izbegavati gluten. Kad ove osobe pojedu namernicu koja sadrzi ovu materiju, ona pokreće imunološku reakciju, koja ostećuje sluzokožu tankog creva, nadimanje, gasove i druge simptome, od kojih su najčešće iritacija, mišićni grčevi, kožni osip i anemija. Učestale reakcije ovog tipa povećavaju rizik od kancera creva.

Od celijakije pate milioni ljudi, ali dvostruko je veći broj onih koji su osetljivi na gluten. Konzumiranje hleba i testenina, kod njih izaziva nadutost ( NADIMANJE U STOMAKU I OSEĆAJ NADUTOSTI ), malaksalost, depresivnost i glavobolju. Takođe, poznato je da mnogi ljudi bez posledica jedu namernice sa glutenom, dvadeset – trideset godina, nakon čega počinju da se javljaju problemi. Budući da još uvek ne postoji totalno pouzdan test za utvrđivanje osetljivosti na gluten, najbolji način da proverite jeste da izbacite iz ishrane sve namirnice koji ga sadrže i vidite osecate li se bolje. Poboljšanje se već oseti nakon nekoliko dana.

IMG_20150127_154259

Osobe kod kojih je dijagnostikovana celijakija ili izražena osetljivost na gluten, osetiće najveću korist od ovog tipa ishrane. Mnogi ljudi osete znatno poboljsanje opšteg stanja organizma, a neki primećuju i pozitivne promene u izgledu, jer osetljivost na gluten može da izazove zapaljenske procese, koji se manifestuju pojavom akni ili ekcema.

Moguće je uvećeanje telesne težine. Nekad je ovaj način ishrane gotovo garantovao redukciju kilograma, jer je bilo malo anlternativnih namirnica, osim za voće i povrće. Međutim, danas na tržištu postoji bezbroj visoko kalorijskih prozivoda bez glutena, kao što su hleb, pecivo, keks, osnove za pice. Neke od ovih zamena su čak kaloricnije od standardnih proizvoda, jer proizvođači koriste kukuruzni skrob ili skorb krompira radi povećanja tekstrure. Na kraju, namernice bez glutena koštaju dvostruko više od standardnih proizvoda.

Izbor bezglutenskih proizvoda sad je raznovrsniji nego ikada pre. Ipak, svima koji ne moraju savetuje se da ne primenjuju bezglutensku dijetu i da jedu raznovrsno i umereno.

DEFICIT WITH KG

It would be best to follow:

how-can-i-gain-weight-fast-1

Increase the intake of foods that have a high nutritional value and energy.

Include in your diet as many vegetables such as peas, carrots, beets and corn, which have a higher energy value checks green, leafy vegetables, and it is rich with water. Energy value of certain types of vegetables increases in preparing olive oil and other vegetable oils.

Reduce the consumption of vegetables and foods rich in dietary fiber, which makes voluminous meals. Such a diet prolongs the time of digestion, satiety and energy intake is low. This applies to foods rich with water.

When it comes to training, give priority to the gym. Repeat each exercise eight to ten times, with a pause of a minute or two. The best is that in one training run six to eight exercises and engage only two muscle groups. Observe the proper technique of performing the exercises.

 

PROBLEM SA MANJKOM KILOGRAMA

Znam da ovo nije bas ucestalo, ali naravno postoje osobe koje imaju problem i sa manjkom kilograma. Sledite sledece smernice kako bi resili ovaj problem MANJAK KILOGRAMA.

Povecajte unos namirnica koje imaju visoku nutritivnu i energetsku vrednost.

Uvrstite u svoju ishranu sto vise povrca kao sto su, grasak,sargarepa,cvekla i kukuruz ,koje imaju vecu energetsku vrednost zelno, lisnato povrce i ono bogato vodom. Energetsku vrednost odredjene vrste povrca povecavate pripremajuci na maslinovom ulju i drugim biljnim uljima.

Smanjite konzumaciju povrca i namirnica bogatih dijetalnim vlaknima, koja obroke cine voluminoznim. Ovakvom ishranom produzava se vreme disgestije ,osecaja sitosti, a energetski unos je nizak. To se odnosi i na hranu bogatu vodom.

Kada je rec o treningu, prednost dajte teretani. Svaku vezbu ponovite osam do deset puta, sa pauzama od minut dva. Najbolje je da u jednom treningu izvedete sest do osam vezbi i angazujete samo dve grupe misica. Vodite racuna o pravilnoj tehnici izvodjenja vezbi.

 

HOW TO REMOVE FAT FROM CRITICAL AREA

Most people suffer from “regional” grease – deposits in certain parts of the body. Fat is deposited throughout the body but is most striking in certain areas. With these body parts most difficult to lose fat. These are problematic part.This problem areas are heavily influenced by hormonal status and determined by the type of hormone that is not secreted properly (not balanced).

Fat-Blast
One of the things that have lately quite speaking is the connection between fat on my stomach and hormones called cortisol (stress hormone). To put it simply – the higher the level of cortisol, you will probably have more fat on the stomach. This means that if you have a pretty fat on the stomach, it is reasonable to conclude that the cortisol levels increased with you. Excellent article on the mechanism of fat under the influence of cortisol.
High levels of cortisol is harmful for other reasons, but we will focus on the fact that because of cortisol are not so “little” just around the stomach.
Instead of just suffering from all these, the obvious solution is to try to reduce cortisol levels which will lead to a reduction of fat on my stomach. Reducing cortisol is not quite so simple. Perhaps you ever come across advertisements that offer you anti-cortisol pills. Even if they are effective (and are not), hormones such as cortisol can not be fooled by some little pills.
it’s pretty good principle is that you should use certain hormones that help regulate other. In essence, anti-hormones can you fight hormones. Science explores the hormone and how to interact with each other. As far as cortisol, one should not go beyond the growth hormone.

Growth hormone (HR) or Human Growth Hormone (HGH) is produced in the pituitary gland. Growth hormone is one of the most important factors in balancing, controlling cortisol. Simply put, the more growth hormone reduces the amount of cortisol.
In order to run the body to secrete HR.
You may have heard that certain exercises are very effective in stimulating the secretion of growth hormone. This is indirectly true.
Growth hormone is normally produced and released in response to something, and in the case of training, exercises, HR is released as a reaction to something called lactic acid.
Lactic acid is a byproduct of some chemical and metabolic processes that occur during exercise .

So, if you practice a certain way, you can create more lactic acid, which in turn stimulate increased secretion of growth hormone. The rush of growth hormone will affect the level of cortisol is not high. It would be helpful to get rid of stubborn fat on my stomach.
How do we do that? Lactic acid is produced during the most intensive exercise, but there is an unusual exercise that can produce more lactic acid than is generally possible with other types of exercise. This so-called “exercise lactic acid” consists in very slow raising of weight during training and their rapid descent.
The reason for this structure is that it is primarily lactic acid produced during the “concentric” or positive phase, phase in raising exercise, and not so much when the eccentric or negative phase, the descent phase of weight. In order to exploit this and create a more lactic acid, should strengthen the positive phase of our exercises.
Numerically it means that for each repetition weight lifting proceed for about 4-6 seconds than the normal speed of exercise, and then descend weight extremely quickly, but safely. For example, if you’re doing squats, descend quickly, and lifting very slowly. If you do exercise for chest on a bench, raise the dumbbells to your chest slowly and return them quickly.
Practicing with these extended concentric movements Ms create a tremendous amount of lactic acid, which will which will in turn stimulate your body to produce more growth hormone.The growth hormone will help you to sort out cortisol, and to help fight the fat on your stomach.
If all this still not enough training that causes the formation of lactic acid is an excellent method to lose fat, but you will lose the fat on all parts.

 

KAKO UKLONITI SALO SA SPECIFIČNIH DELOVA TELA

 Većina ljudi pati od ”regionalnih” naslaga masti – naslaga na određenim delovima tela. Salo se taloži po celom telu ali je najupadljivije u određenim oblastima. Sa tih delova tela najteže gubimo salo. To su problematični delovi.Ova problematična područja su pod velikim uticajem hormonskog stanja i određena su vrstom hormona koji se ne luči kako treba (nije u ravnoteži).

Fat-Blast

Jedna od stvari o kojima se u poslednje vreme prilično govori jeste veza između sala na stomaku i hormona koji se zove kortizol (hormon stresa). Da pojednostavim – što je viši nivo kortizola, verovatno ćete imati više sala na stomaku. To znači, da ako imate prilično sala na stomaku, razumno je zaključiti da je i nivo kortizola kod vas povišen. Odličan tekst o mehanizmu nastanka sala pod uticajem kortizola.

 

Visok nivo kortizola je štetan i iz drugih razloga, ali mi ćemo se usmeriti na činjenicu da zbog kortizola niste tako ”mali” baš oko stomaka.

Umesto da se samo patite sa svim ovim, očigledno rešenje je u tome da pokušate da smanjite nivo kortizola što će dovesti i do smanjenja sala na stomaku. Smanjenje kortizola nije baš tako jednostavno. Možda ste nekad naišli na reklame koje vam nude anti-kortizol pilule. Čak i da su delotvorne (a nisu), hormon poput kortizola ne može da se zavara nekom pilulicom.

Prlično dobar princip je da treba koristiti određene hormone da bi se regulisali neki drugi. U suštini, protiv hormona možete da se borite hormonima. Nauka istražuje koji hormoni i na koji način deluju jedni na druge. Što se kortizola tiče, ne treba ići dalje od hormona rasta.

Hormon rasta (HR) ili Human Growth Hormone (HGH), proizvodi se u hipofizi. Hormon rasta je jedan od najznačajnijih faktora u oblasti uravnotežavanja, kontrole kortizola. Pojednostavljeno rečeno, više hormona rasta smanjuje količinu kortizola.

Kako pokrenuti telo da luči HR.

Možda ste čuli da su određene vežbe izuzetno efikasne u podsticanju lučenja hormona rasta. To je indirektno tačno.

Hormon rasta se normalno stvara i ispušta kao odgovor na nešto, a u slučaju treninga, vežbi, HR se oslobađa kao reakcija na nešto što se zove mlečna kiselina.
Mlečna kiselina je nusproizvod nekih hemijskih i metaboličkih procesa koji se dešavaju tokom vežbanja.
Tako, ako vežbate na određeni način, možete stvoriti VIŠE mlečne kiseline koja će zatim podstaći pojačano lučenje hormona rasta. Taj nalet hormona rasta će uticati na to da nivo kortizola ne bude visok. To će biti od pomoći da se oslobodite upornog sala na stomaku.

Kako da to učinimo? Mlečna kiselina se stvara tokom većine intenzivnih vežbi, ali postoji jedna neobična vežba koja može da proizvede više mlečne kiseline nego što je uopšteno moguće pri drugim vrstama vežbanja. To takozvano ”vežbanje mlečne kiseline” sastoji se u vrlo sporom podizanju težina prilikom treninga i njihovom brzom spuštanju.

Razlog za ovu strukturu je u tome što se mlečna kiselina prvenstveno stvara tokom ”koncentrične” ili pozitivne faze, faze podizanja pri vežbanju a ne tako mnogo prilikom ekscentrične ili negativne faze, faze spuštanja težine. Da bismo ovo iskoristili i stvorili više mlečne kiseline, treba da pojačamo pozitivnu fazu naših vežbi.

Brojčano to znači da za svako ponavljanje podizanja težine produžimo za oko 4-6 sekundi od uobičajene brzine vežbanja, a onda spuštamo težinu ekstremno brzo, ali sigurno. Npr, ako radite čučnjeve, spuštate se brzo, a podižete se vrlo polako. Ako radimo vežbu za grudi na klupi (benč), tegove podižemo sporo a na grudi ih vraćamo brzo.

Vežbanje sa ovakvim produženim koncentričnim pokretima đe stvoriti ogromnu količinu mlečne kiseline, što će što će opet podstaći vaše telo da stvara veću količinu hormona rasta. Taj hormon rasta će vam pomoći da sredite kortizol i da se lakše izborite protiv sala na stomaku.

Ako sve ovo ipak nebude dovoljno, trening koji izaziva stvaranje mlečne kiseline je izuzetan metod za gubljenje sala, pa ćete salo gubiti na svim delovima.

 

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