The effects of beet on our health
The effects of beet on our health Beetroot (Beta vulgaris) is a root vegetable from the chard and spinach family. The bright color of beet comes from betalains, a powerful antioxidant that has a protective effect against cancer. It also contains high amounts of folic acid and manganese, which promote our health. What are the benefits of beet? 1. effect on blood pressure Beetroot contains nitrate, which dilates blood vessels, increases blood flow and lowers blood pressure. This helps to reduce the risk of stroke and promotes heart health. 2. effect on endurance during sport Beetroot increases blood flow and oxygen supply in the body, which improves physical endurance and performance. 3. effect on dementia The nitrate contained in beet can increase blood flow to the brain in older people and thus slow down cognitive decline. It therefore has a protective effect against dementia. 4. anti-cancer effect Betalains, which are responsible for the bright color of beet, can have a preventive effect against certain cancer cells. 5 Helps with a healthy diet Beetroot is a low-calorie vegetable, but a valuable source of healthy nutrition as it is rich in vitamins and minerals. Practical recipes to incorporate beet into your diet 1.Yogurt and beet salad (Serves 4-5) Ingredients: -3 small beets -½ bunch parsley (chopped) -½ bunch dill (chopped) -6 tablespoons curd -1 teaspoon salt -1 clove garlic (crushed) -1 teacup walnuts and hazelnuts mixture -1 cup cooked chickpeas -4-5 tablespoons olive oil Preparation: 1.Boil and grate the beets. 2. chop the parsley and dill. 3. put the curd in a bowl and add salt, crushed garlic and olive oil. Mix well. 4. add the cooked chickpeas and the grated beet and mix well. 5. sprinkle the walnut and hazelnut mixture on top and serve cold. 2. beet smoothie Ingredients: -1 cup of milk (of your choice) -1 small banana -1 small beet (grated) -1 level teaspoon of chia seeds Preparation: 1.Place all ingredients in a blender. 2 Blend until the smoothie has a smooth consistency. 3. serve with ice cubes if desired. Note: Beetroot should be consumed in moderation, especially by people who are sensitive to nitrates. If necessary, it is advisable to consult a health professional.
The importance of daily water intake
The importance of daily water intake Water is a vital resource for the human body and plays a crucial role in maintaining health. For the body to function properly and for each organ to perform its tasks, it needs water. Adequate water intake supports numerous physical and mental functions. Let's take a closer look at the benefits of water: 1. regulation of bodily functions Water is necessary for cells to absorb nutrients and eliminate waste products. In particular, vital organs such as the liver, kidneys and brain need water to function properly. Water is an essential component for the proper functioning of these organs. 2.skin health Sufficient water intake ensures the skin's moisture balance and increases its elasticity. Too little water can lead to dry skin and increase wrinkles. Drinking water regularly helps skin look more vibrant and radiant. 3.mental performance About 75% of our brain is made up of water. Therefore, water is crucial for mental functions. Insufficient water intake can cause headaches, poor concentration and mental fatigue. Water supports cognitive functions and improves concentration and alertness. 4.contribution to metabolism Many chemical reactions in the body require water. These reactions cannot take place without water. Water helps to increase the metabolic rate, supports energy production and helps the body to eliminate waste products efficiently. 5.joint and muscle health Sufficient water intake is necessary for the proper functioning of the joints. Water ensures that the joints glide, which facilitates movement, and helps the muscles to work properly. It also prevents muscle discomfort and cramps. 6.regulation of body temperature The body needs water to regulate its temperature. Water helps to stabilize body temperature through sweating and prevents overheating. It therefore helps to maintain the body's temperature balance. 7.detoxification Water plays an important role in the elimination of toxins and waste products from the body. It helps the kidneys to excrete these substances via the urine. Drinking water regularly helps to cleanse the body. 8.digestive health Water plays an important role in digestion and the absorption of nutrients. It helps to regulate bowel movements and thus prevents or relieves constipation. Adequate water intake helps to keep the digestive system healthy. We should not forget how valuable water is for our body. To support our health and improve our physical and mental performance, it is important to drink enough water every day. Remember that water not only quenches thirst, but has a positive effect on every aspect of our health.
Healthy cooking methods: How do you prepare healthy food?
Healthy cooking methods: How do you prepare healthy food? A healthy diet is the key to a healthy life. However, it is not only the choice of food that is important, but also the way in which it is prepared. Incorrect cooking methods can cause chemical changes in the food that can have a negative impact on your health. Here are some healthy cooking methods you can use in your kitchen: 1. Boiling (simmering) Boiling is the process of cooking food in water or another liquid with a high water content close to the boiling point. Meat, poultry, fish and vegetables can be prepared in this way. This method makes food softer and easier to digest. However, please note that water-soluble vitamins and minerals can be transferred to the cooking liquid. It is therefore best to use the cooking liquid for soups or other dishes. 2. steaming Steaming is done by cooking the food using steam. This method requires little to no fat. As the food does not come into direct contact with the heat source, nutrients are largely retained. Steaming is an ideal preparation method for fish and vegetables in particular. 3. baking (in the oven) In baking, food is cooked in a closed space using hot air. Meat, poultry, fish and vegetables can be prepared in this way. If the food contains little fat, a small amount of oil can be added to the baking tray. Compared to frying, baking is a healthier alternative and brings out the natural flavor of the food. 4. slow cooking over a low heat With this method, the food is first fried briefly over a high heat until it turns color. A little water is then added and the dish is cooked over a low heat. This technique is particularly suitable for pulses, meat, offal and vegetables. It preserves the flavor and texture of the food. 5. steaming (sautéing) Steaming is a quick and practical cooking method. The food is cut into small pieces and cooked in a non-stick pan with little or no fat. During cooking, the food should be stirred continuously to ensure even heat distribution. This method helps to preserve vitamins and minerals. 6. grilling When grilling, the food is cooked using heat from below or above. Make sure that the food does not come into direct contact with the flames to avoid harmful substances. Turn the food every 3-5 minutes so that it cooks evenly. Grilling is a low-fat method that intensifies the flavor of the food. Choosing the right foods is not enough for a healthy diet - the right preparation also plays a crucial role. By incorporating these healthy cooking methods into your kitchen, you can both boost your health and create tasty dishes. Remember: with every healthy meal you prepare, you are taking a step towards a healthier lifestyle!
Who is a nutritionist and what are their tasks?
Who is a nutritionist and what are their tasks? Nutritionists are health professionals who specialize in nutritional science to promote and maintain people's health. They follow scientific research and combine nutritional science with behavioral and social sciences. In this way, they play an active role in improving health and preventing disease. Dietitians create personalized nutrition programs based on an individual's health status, lifestyle and needs to promote healthy habits. Where do nutritionists work? Nutritionists can practice their profession in a variety of settings. Some of the possible workplaces are: Hospitals and research centers: they are part of multidisciplinary teams and plan patients' diets to support treatment. Private clinics and counseling centers: They provide individualized nutritional counseling based on the needs of individuals. Health centers: They develop projects that promote healthy eating habits in society. Catering companies: They manage menu planning, food safety and nutritional values in community catering. Daycare centers and nursing homes: You create programs that are tailored to the special nutritional needs of children and the elderly. Product development: They contribute to the development of innovative and nutritious products in the food industry. Universities: They pass on their expertise in the academic world and contribute to the training of new dietitians. Specialties of dietitians Dietitians can specialize in certain areas and offer a wide range of services. Here are some of the main specialties: Pediatrics (nutrition for children): They create healthy diets that support the growth and development of children. Oncology (nutrition for cancer patients): They develop nutritional programs that support cancer treatment. Geriatrics (nutrition in old age): They create diets that meet the changing metabolic needs of older people. Nutrition during pregnancy and breastfeeding: They offer balanced nutritional advice to support the health of mother and child. Nutrition for kidney disease: They provide nutritional advice for people with renal insufficiency and other kidney diseases. Diabetes management: They draw up nutrition plans to control blood sugar levels. Nutrition after bariatric surgery: They support weight control and healthy lifestyle habits after weight loss surgery. Obesity and weight control: They create individualized plans for weight loss, weight gain or weight maintenance. Intuitive eating: They help people better understand their biological hunger and satiety signals and develop a healthy relationship with food. Career opportunities for dietitians Dietitians can further specialize in their profession and pursue different career paths. Some of the options are: Head of nutrition services: they manage the nutrition policies of large institutions and coordinate the work of teams. Independent consulting: They open their own consulting centers and provide individualized services to individuals or companies. Academic career: You can work as a lecturer or researcher at universities. Product development: They work in the food industry and are involved in the development of healthy and innovative products. Nutritionists work not only to help individuals live healthier lives, but also to improve the health of society and promote innovation in the field of nutritional science.
Menu planning
What is meal planning? Amidst the hectic pace of work, school, family life and social obligations, it can sometimes be challenging to prepare healthy and balanced meals. When we get home in the evening, we often ask ourselves, "What am I eating today?" Looking for a quick fix, we often turn to unhealthy snacks. However, creating a healthy and regular meal plan is an important way to improve our quality of life. Our diet is not only a necessity to satisfy hunger, but also a vital source of energy and a contribution to our health. Eating healthy food boosts our energy, makes us feel more alert and focused throughout the day. It also helps to minimize digestive problems, strengthens our immune system and contributes to our overall health. This is where the importance of meal planning comes into play. Menu planning not only allows us to shop more efficiently, but also helps us to control our budget and prepare nutritious, balanced meals. In addition, by planning the cooking process well, we can use our time more efficiently. How to create a menu plan? Menu planning doesn't have to be complicated and time-consuming. On the contrary, with the right steps and good organization, you can create a healthy and easy-to-implement plan. Here are some basic steps you can follow to make your menu planning more effective: Determine quantities The first step in successful menu planning is to make sure your meals fit your lifestyle. Determine how many main meals and snacks you eat each day to decide how much of each meal you need to prepare. For example, think about the times and number of breakfasts, lunches, dinners and any snacks. If you have a hectic morning schedule, a light but nutritious breakfast might be more suitable. Similarly, if you have a busy evening, you can fall back on quickly prepared meals. Variety and nutritional value One of the most important aspects of meal planning is to prepare balanced meals with a variety of foods. This ensures that your body gets all the nutrients it needs. Make sure you include foods from the basic food groups such as meat, poultry, fish, dairy (especially probiotic and fermented dairy), whole grain breads, legumes, bulgur, vegetables and fruits in your menu. Green leafy vegetables, nuts and healthy fats (such as olive oil and avocado) should also be part of your menu. For a healthy meal, you should not only focus on low-calorie foods, but also pay attention to your intake of vitamins, minerals, proteins and fiber. If you have special dietary requirements (e.g. vegan, gluten-free, low-carb, etc.), design your menu to meet these requirements. Especially if you have health issues, it is advisable to work with a dietitian to customize your menu to your individual needs. Shopping planning Create a shopping list to both stay organized and avoid unnecessary spending. By drawing up your weekly or monthly plan, you can determine exactly how much of each food item you need and create your shopping list accordingly. This way you can make sure you buy all the ingredients you need. Instead of wasting time in large supermarkets, you can also consider online shopping. This saves time and allows you to buy the food you need without forgetting. In addition, favoring seasonal fruits and vegetables helps to prepare both fresh and inexpensive meals. Frozen products can also be a good choice as they have a longer shelf life and are great for quick meals. Refrigerator organization Storing food properly in the refrigerator makes the cooking process easier. You can cut fruit and vegetables directly into portions and store them in storage containers. This saves time when cooking. For example, you can wash and cut cucumbers or carrots that you want to eat in the coming week in advance. You should also make sure that vegetables do not remain too moist, as this can shorten the shelf life of the food. If you organize your fridge properly, your food will stay fresh and you will quickly find what you need. Cooking day Choosing a fixed cooking day is an effective way to simplify the cooking process. Prepare your meals for a week or ten days in advance and reheat them later. If you have dishes with different cooking times, you can group them together and prepare several meals at the same time. For example, you could cook meat dishes on one day and vegetable dishes on another day instead of preparing fresh meals every day. You can also freeze meals that will keep for longer in portions. This means you don't have to cook fresh for every meal and can use your time more efficiently. Practical recipes Prepare practical recipes that you can easily take with you and that make good snacks. A wholemeal sandwich with cheese or overnight oats with fresh fruit and nuts are healthy snack alternatives. These practical and nutritious recipes can be stored in small containers and eaten quickly throughout the day. This way you can choose more nutritious alternatives instead of unhealthy snacks. Menu planning is not only important for healthy eating, but also for time management, budget control and stress reduction. Regular and balanced menu planning will help you lead a healthy lifestyle and make the cooking process more enjoyable. By creating a plan that suits you, you can pay special attention to each of your meals and open the door to a healthier life.