News.Life

Ditch the Seed Oils? Here's Why You Might Not Need To

Unknown diet and nutrition, health & fitness, health and exercise, healthy eating, healthy living

Many common cooking oils found on store shelves are derived from seeds like corn and sunflowers, which tend to be high in omega-6 fatty acids yet deficient in omega-3s. This discrepancy often causes an unbalanced omega-6 to omega-3 ratio. For instance, corn oil typically exceeds a 20:1 ratio, whereas sunflower oil may reach approximately 40:1. A more ideal range would be between 1:1 and 4:1 for better overall health.
Omega-6 fatty acids significantly contribute to immune functionality by initiating inflammation when responding to injuries or infections. This reaction helps draw necessary immune cells to the damaged site, crucial for recovery and protection against pathogens.
Conversely, omega-3 fatty acids become critical post-immune response to counteract lingering inflammation triggered by excess omega-6 levels, thereby averting persistent inflammation issues. Maintaining equilibrium through adequate consumption allows these nutrients to work together effectively within the immune system without fostering long-term inflammations.
Nonetheless, consuming too much omega-6 might result in elevated production of pro-inflammatory agents beyond what omega-3s alone could manage. Consequently, this heightened state increases susceptibility towards various conditions including autoimmunity, heart ailments, insulin insensitivity, along with several metabolic dysfunctions.
While lowering omega-6 ingestion appears advantageous, entirely cutting out plant-based oils isn’t necessarily required; they remain integral for sustaining effective immunity. Insufficient amounts of omega-6 can compromise one’s capability to combat illnesses adequately. Therefore, striking the right balance remains paramount—ensuring appropriate quantities of both types of fats enter your diet regularly.
To keep utilizing popular vegetable oils safely during meal preparation, tracking usage limits becomes imperative so total daily intakes do not exceed safe thresholds set forth. Although switching options such as animal fat sources offer alternative solutions here, each comes with its own limitations regarding suitability.
Rather than removing all forms of seed-derived products outright, emphasizing moderation alongside integrating foodstuffs abundant in omega-3 enhances stability across bodily processes involved in managing normal versus pathological states associated with inflammation. Striving toward intelligent use practices should always guide consumer choices moving forward.
Rebecca Waitanjiji serves currently as faculty member specializing in medical biochemistry at Kirinya University College.
Contact information: waithanji.b@gmail.com
Provided courtesy of Syndigate.info
Syndigate.info
).

Ditch the Seed Oils? Here's Why You Might Not Need To

Unknown diet and nutrition, health & fitness, health and exercise, healthy eating, healthy living

12ecrets for a Healthier Sleep in Korean

Unknown health, health and exercise, healthy living, medicine and healthcare, nutrition

<img data-document-id="cms/api/amp/image/AA1x8w4K" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1x8w4K.jpg"/>


 '잘 자는 것은 우리 건강뿐만 아니라 인생과 수명에도 매우 중요합니다.' 풍부한 수면 덕분에 우리는 활기찬 아침을 맞이하고 하루 동안 필요한 만큼의 에너지를 얻습니다. 유수한 신경과학자이며 수면 권위자로 알려진 매튜 워커박사는 그의 첫번째 저술 "왜 우리가 잠들어야 하는지"를 통해 일상생활의 세 분의 일을 차지하며 평균적으로 한 사람이 살아가는 기간 중 세 부분 이상을 차지하는 수면 시간을 최적화하기 위한 십ニ 개의 팁들을 제공하였습니다. 이 정보들은 핵심 사항을 간략히 정리하여 소개되었습니다.


 첫째로, 규칙적인 수면 습관을 가지세요. 하루 중 특정 시간에 항상 자고 일어나야 합니다. 그는 "알람으로 기상하는 것처럼 취침 시간도 정해진 시각에 맞추자는 제안"을 했습니다.


 두 번째로, 운동은 좋은 활동이긴 하지만 너무 밤늦게 하지 않는 것이 좋습니다. 일상적으로 하루 최소 30분의 운동을 추천합니다. 그러나 취침 시간 두 시간 전까진 어떤 형태의 운동이라도 완료해야 숙면에 도움 된다고 강조했습니다.


 세 번째로, 카페인과 니코틴의 섭취를 줄여야 합니다. 커피와 콜라, 일부 종류의 차 그리고 초콜릿에는 신경을 곤두서게 하는 성분이 포함되어 있습니다. 이들 물질은 체내에서 완전히 제거되는데 최대 8시간이 소요될 수 있으므로 오후 늦게 마신 커피는 밤잠을 방해할 가능성이 큽니다. 또한 흡연자들은 얕고 불규칙한 잠을 잘기 쉽습니다. 니코틴 부족으로 인해 조기에 기상하는 경향이 있어 아침에도 충분히 쉰 것처럼 느껴지지 않을 것입니다.


 네, 취침 시간 직전까지 주류를 섭취하지 않는 것이 좋습니다. 술은 스트레스 해소에 도움이 되지만 과하게 마신다면 REM 수면 단계가 줄고 얕은 잠을 잘게 됩니다. 만일 익사하는 경우 수면 중인 호흡 패턴도 영향을 받으며, 알코올의 효과가 없어질 때 식밤에 일찍 눈뜰 수도 있습니다.


 다섯, 밤에는 음식을 많이 먹지 말라. 가벼운 간식은 괜찮지만 많은 음식은 소화불량을 일으켜 잠을 방해할 수 있다. 밤에 음료를 너무 마시면 소변이 마려워 자주 깰 수도 있다.


 여섯, 잠들지 못하게 하는 의약품이나 안정제를 멀리하세요. 심장 질환 치료나 고혈압 관리를 위한 약물뿐만 아니라 천식에 사용되는 의약품 및 기침이나 감기 증상을 완화시키는 처방되지 않은 약 또는 허브류도 충분히 자고 있는 것을 방해할 수 있습니다. 자신이 복용하는 어떤 약이라도 불면의 원인이 될 수 있으므로 이를 확인하고 의사와 상담하여 복용 시점을 조절하시는 게 바람직합니다.


 일곱, 오후 3시가 지나면 가능한 한 점심 nap를 피합시다. nap는 충분하지 않은 수면을 채우는데 효과적일 수 있지만, 너무 저녁 무렵に


 여덟, 취침 직전에는 스트레스를 줄이는 게 중요합니다. 너무 많은 일을 벌려놓아서 장시간 작업할 여유가 없는 상태로 만드시면 안 됩니다. 낭독이나 음악 감상 같은 이완 활동들을 하루 종료 시퀀스의 일부로 만들어 보세요.


 아홉, 침대에 들러버리기 전에 따뜻한 물로 샤워를 하세요. 몸을 꺼내고 나서 체온이 내려가게 되면 자연스럽게 졸음이 찾아올 가능성이 커집니다. 또한 이런 과정은 스트레스를 줄이고 마음의 평안함을 주어서 좀 더 손쉽게 취침 상태에 접어들도록 돕습니다.


 십, 침실의 조명을 휙휙 줄이고 실내온도를 낮추세요. 그리고 가능한 한 많은 전자 기기를 침실 바깥으로 가져가십시오. 강렬한 광원 또는 소음을 유발하는 요소들, 부적합한 매트리스나 너무 높은 체온 등의 원인들이 수면에 악영향을 미칩니다. 적정한 온도로 유지된 환경에서는 좀더 쉽게 취침 상태에 접어드는 것이 가능합니다. 또한 시계와 같은 물건들도 정돈하여 주변환경을 깔끔히 만듭니다.


 11, 올바르게 태양을 즐겨야 한다. 햇빛은 하루의 수면 리듬을 관리하는데 필수적입니다. 날마다 최소 30분 이상 야외에서 자연광을 쏘이는 것이 좋습니다. 가능한 한 아침에 햇살을 맞으며 깨어있거나 밝은 불빛과 접촉하도록 권장합니다.


 열 두 번째로, 너무 말똥말똥하게 누워 있는 것은 피하자. 만약 침대에서 이십 분 이상 눈을 감고 있어도 잠이 오지 않거나 불안함과 걱정으로 마음이 무거워진다면, 즉시 일어나서 몸의 긴장을 풀면서 졸음을 기다리는 활동을 해야 한다. 이러한 불안감은 오히려 잠드는 것을 어려울 만큼 만들 수 있다.


 박성훈 기자 shpark@viva2080.com


 <h3>
 실시간 인기기사
 </h3>
 <ul>
 <li>
 
 1위
 
 [지역 시니어 소식] 서울 광진구, 치매 인식 개선 어린이 인형극 ‘우리 할머니’ 공연
 </li>
 <li>
 
 2위
 
 부가세 신고 기한이 이월 31일로 늘었습니다…설 명절과 맞물린 것을 감안하여 나흘이 추가되었습니다.
 </li>
 <li>
 
 3위
 
 [이슈&이슈] 점점 감소하는 가구의 '추가 자금' ... 그래도 집을 사기 위해 모든 것을 희생하는 현상은 계속되고 있어 '문제의 요인' 역할をして 있습니다.
 </li>
 </ul>

12ecrets for a Healthier Sleep in Korean

Unknown health, health and exercise, healthy living, medicine and healthcare, nutrition

'잘 자는 것은 우리 건강뿐만 아니라 인생과 수명에도 매우 중요합니다.' 풍부한 수면 덕분에 우리는 활기찬 아침을 맞이하고 하루 동안 필요한 만큼의 에너지를 얻습니다. 유수한 신경과학자이며 수면 권위자로 알려진 매튜 워커박사는 그의 첫번째 저술 "왜 우리가 잠들어야 하는지"를 통해 일상생활의 세 분의 일을 차지하며 평균적으로 한 사람이 살아가는 기간…

7 Tips Ilmiah untuk Tetap Segar, Aktif, dan Bahagia di Atas Usia 60 Tahun

Unknown aging, health, health & fitness, health and exercise, healthy living

<img data-document-id="cms/api/amp/image/AA1CbjUC" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1CbjUC.jpg"/>

 DIWIDA

- Memasuki usia 60 tahun biasanya dipandang sebagai tahap kehidupan yang lebih tenang. Akan tetapi, penelitian ilmiah mengungkap bahwa periode tersebut malah dapat menjadi saat yang sangat bermakna.

 Seperti dikutip dari situs Geediting.com pada hari Selasa (1/4), terdapat berbagai metode mudah yang dapat diterapkan agar selalu tajam, up-to-date, dan senantiasa merasakan kebahagiaan. Inti dari hal ini adalah dengan memastikan bahwa baik pikiran maupun tubuh Anda tetap aktif. Mari kita intip penjelasannya lebih lanjut.


 
 1. Prioritaskan Koneksi Sosial
 


 Memelihara interaksi sosial yang dinamis merupakan faktor vital bagi well-being mental dan emosi seseorang. Bersosialisasi dengan rekan-rekan, anggota keluarga, serta masyarakat luas bisa menurunkan peluang terkena gangguan depresi sekaligus memperkuat tingkat kegembiraan. Bertukar narasi dan episode hidup bersama individu lain menciptakan perasaan keterikatan.


 Sediakan waktu untuk berkumpul bersama teman-teman, ikuti kegiatan klub atau asosiasi, atau paling tidak beri telepon kepada keluargamu. Hubungan sosial menyajikan dukungan emosi yang amat penting pada masa tuanya.


 
 2. Lanjutkan Mempelajari Sesuatu yang Baru
 


 Kepala kita perlu diaktivitaskan supaya tetap tajam. Mengambil pelajaran tentang sesuatu yang belum dikenali bisa menguatkan kemampuan berpikir serta menahan kehilangan memorinya. Tak ada batasan waktu bagi seseorang untuk mulai merintis suatu ketrampilan atau lebih dalam lagi mencari ilmu dari hobi yang telah dimiliki.


 Pertimbangkan untuk mengejar pendidikan daring, menyimak sebuah buku, atau belajar suatu bahasa asing. Menyongsong tantangan mental ini dapat menjaga otak Anda terus sigap serta bergairah.


 
 3. Bergerak Aktif Seharian
 


 Kebugaran jasmani tak sekadar menguntungkan kondisi badan saja, melainkan juga manfaatnya bagi otak. Melakukan latihan rutin bisa memperbaiki sirkulasi darah menuju otak dan ini sangat diperlukan untuk kemampuan berpikir. Tentukan gerakan yang disukai supaya selalu bertahan dalam menjalaninya.


 Berjalan kaki, renang, kebun, atau ikut les olahraga dapat jadi alternatif yang menarik. Bergerak secara rutin tiap harinya bakal mendukung untuk mempertahankan kondisi badan dan otak agar selalu fit.


 
 4. Istirahat yang Memadai dan Bermutu
 


 Tidur berkualitas tinggi amat esensial bagi penyembuhan tubuh dan pikiran. Kekurangan tidur bisa mengganggu emosi, fokus, serta kemampuan berpikir. Sebaiknya Anda mencapai waktu istirahat sebanyak 7-8 jam tiap malam.


 Buatlah jadwal tidur yang tetap dan ciptakan suasana tempat tidur yang menyenangkan. Kurangi konsumsi kafein serta hindarkan diri dari perangkat elektronik menjelang waktu tidur agar dapat merehatkan tubuh dengan lebih baik.


 
 5. Atur Stres Secara Efektif
 


 Stres jangka panjang bisa memberikan efek buruk terhadap kondisi tubuh dan pikiran. Menguasai cara menanganinya dengan tepat amatlah vital guna mempertahankan kebaikan hidup saat menua. Cari tahu metode pereda ketegangan yang sesuai bagi diri sendiri.


 Menggunakan meditasi, melakukan yoga, ataupun hanya menikmati waktu di luar ruangan dapat memperkecil tingkat stres. Sangat penting bagi kita untuk punya cara penanggulangan masalah hidup yang baik.


 
 6. Konsentrasi pada Tujuan serta Nilainya
 


 Mempunyai arah dan nilai di dalam hidup mampu menghadirkan dorongan serta kegembiraan. Saat seseorang merasakan adanya tujuan, mereka cenderung menjadi lebih termotivasi dari sebelumnya setiap harinya. Target tersebut boleh jadi sesuatu yang berskala kecil ataupun besar.


 Berkolaborasi sebagai relawan, mendukung sesama, atau mengembangkan minat khusus yang bernilai dapat menciptakan rasa senang hati. Alih-alih itu, fokuskan diri pada aspek-aspek kehidupan yang memperkaya maknanya bagi Anda.


 
 7. Praktikkan Rasa Syukur
 


 Merenungkan berbagai hal yang baik di sekitar kita bisa memperbaiki mood serta memberikan sudut pandang optimis. Termasuk juga hal-hal sederhana harus tetap dikenali sebagai sesuatu yang layak disyukuri. Usahakanlah mencatat diary kesyukuran harian Anda.


 Memikirkan aspek-aspek yang menyenangkan dalam kehidupan dapat membuat Anda merasa lebih gembira dan terpuaskan. Pendekatan optimis ini memiliki pengaruh menguntungkan pada kondisi psikologis dan perasaan Anda secara keseluruhan.


 Dengan mengikuti ketujuh metode mudah ini, tahapan hidup pada usia lanjut di atas 60 tahun bisa berlangsung dengan pikiran yang masih tajam, selalu up-to-date, serta dipenuhi rasa senang. Penelitian ilmiah sudah menunjukkan bahwa untuk mencapai hal tersebut, penting bagi kita untuk terus mempertahankan aktivitas fisik dan mental.

7 Tips Ilmiah untuk Tetap Segar, Aktif, dan Bahagia di Atas Usia 60 Tahun

Unknown aging, health, health & fitness, health and exercise, healthy living

DIWIDA - Memasuki usia 60 tahun biasanya dipandang sebagai tahap kehidupan yang lebih tenang. Akan tetapi, penelitian ilmiah mengungkap bahwa periode tersebut malah dapat menjadi saat yang sangat be…

Foods for Focus: A Nutritionist's Guide to Managing Hyperactivity

Unknown health, health & fitness, health and exercise, healthy living, nutrition

<ul class="mol-bullets-with-font">
 <li class="">
 
 READ MORE:
 What Joe Wicks REALLY thinks about ADHD and poor diet
 
 </li>
</ul>

 Joe Wicks
 sparked controversy last year after claiming ultraprocessed food could trigger ADHD, and that his childhood hyperactivity was triggered by 'Wagon Wheels and jam sandwiches'.


 At the time his comments were slammed by leading
 ADHD
 experts and charities as 'misleading,' 'wrong,' and even 'damaging'.


 But last month, Wicks, 39, who rose to prominence with his 'PE With Joe' workout videos during Covid lockdowns, clarified his position, arguing he
 
 was merely highlighting that certain foods and poor diets can affect children's behaviour.
 


 In a separate Instagram video last year he also said: 'I do believe that food has a massive impact whether you have ADHD or not. It really impacts our mood and our ability to sit still and focus, even our energy and our mental health.'


 Experts have claimed there is no evidence that any particular diet can cause ADHD symptoms to develop.


 However, some have proposed that there might be a connection between the food we eat and hyperactive behavior.


 What is the real story then? As per Dr. Emma Derbyshire, who is both a public health nutritionist and the author of 'Nutrition for ADHD and Dyslexia,' certain unexpected foods can actually influence behavior.


 In her conversation with MailOnline, she shares the dietary changes she suggests to enhance tranquility in children who have high energy levels.

<img data-document-id="cms/api/amp/image/AA1xq3XS" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1xq3XS.jpg"/>
<img data-document-id="cms/api/amp/image/AA1xpWPM" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1xpWPM.jpg"/>

 
 
 Learn to love lentils
 
 


 Dr. Derbyshire stated, "While nutrition neither causes nor cures ADHD, it plays a crucial role when combined with educational and medical treatments."


 There are methods through which dietary changes can assist in stabilizing blood glucose levels. It is believed that minimizing these fluctuations might aid in preventing hyperactive behavior.


 Eating foods higher in sugar are believed to cause quicker spikes in blood sugar levels. Research has long linked blood sugar levels to energy levels.


 Making sure that meals include a major source of protein is another method to help avoid peaks, she mentioned additionally.


 This could include adding
 
 Add slices of boiled eggs to a lunch box, use fish as toppings for salads or place them over crackers, or mix green lentils into your sauces.
 


 
 'Low-sugar beans onto a jacket potato, or slices of lean meat and poultry with lunch or an evening meals can help to increase feelings of fullness and level out blood sugar levels.
 


 
 According to the NHS, some research has also suggested that oily fish such as mackerel, salmon and sardines — all high in omega-3 fatty acids — 'can help reduce behavioural problems and promote brain function'.
 


 
 Dr Derbyshire added: '
 
 We know that omega-3 fatty acids are potentially useful for those with hyperactivity.


 'It has been found that children and teens with ADHD tend to have lower blood levels of docosahexaenoic acid and rebalancing this may potentially help with attention.'

<img data-document-id="cms/api/amp/image/AA1xpSc8" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1xpSc8.jpg"/>

 
 
 Switch to wholegrain
 
 


 'Dr Derbyshire mentioned that complex carbohydrates, which usually have higher fiber content, can assist in stabilizing blood glucose levels.'


 They can also keep you full for a longer time, aiding in preventing the urge to snack on sugary items.


 This occurs as complex carbs decompose gradually in kids' digestive tracts and dispense energy over time.


 Fresh fruits and veggies—try to keep their skins intact when feasible, baked potatoes, whole grain bread, pasta, and rice—are all excellent instances of complex carbohydrates, she mentioned.


 By contrast simple carbohydrates, such as white bread and pasta, are broken down far more quickly which may affect attention span and behaviour.


 'For children exhibiting hyperactivity, it is worth logging in a diary or on a mobile what they are eating over the course of the day for a few days,' she added.


 'How many snacks are they having? Are these refined/highly processed? How many soft drinks are they having? Ideally the number of sugary snacks and sugar-sweetened beverages should be limited.'

<img data-document-id="cms/api/amp/image/AA1xq6pJ" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1xq6pJ.jpg"/>
<img data-document-id="cms/api/amp/image/AA1xpScc" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1xpScc.jpg"/>

 
 
 Ditch the energy drinks
 
 


 With some brands available for as little as 25p a can, many energy boosting drinks can be cheaper than bottled water and are a popular pick-me-up among young people.


 There are no legal restrictions on the sale of energy drinks to under-16s in the UK. However, many retailers have voluntarily stopped selling energy drinks to this age group.


 'Brightly coloured energy drinks grab the attention and appeal of children.


 'But while they may look great from the outside what they can to on the inside is not so peachy,' Dr Derbyshire said.


 Common ingredients found in the cans include stimulants such as caffeine, as well as herbal extracts like guarana, taurine, ginseng and carnitine to boost energy.


 However, they also include 'surprisingly large quantities of added sugars,' she mentioned.


 A study from 2015, which involved over 1,000 middle school students in the U.S., revealed that students consuming energy drinks were 66 percent more prone to exhibiting hyperactivity.


 Writing in the journal
 Academic Pediatrics
 Additionally, the study revealed that the risk of hyperactivity increased by 14 percent with each beverage consumed.

<img data-document-id="cms/api/amp/image/AA1xq3XY" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1xq3XY.jpg"/>
<img data-document-id="cms/api/amp/image/AA1xq3XZ" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1xq3XZ.jpg"/>
<img data-document-id="cms/api/amp/image/AA1xpWPO" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1xpWPO.jpg"/>

 
 
 Packaged snack foods aren't entirely negative.
 
 


 Studies have consistently indicated that consuming too much sugar offers no advantages for developing brains.


 Writing for
 The Conversation
 Recently, Amy Reichelt, who is a nutritional neuroscientist and a senior lecturer at the University of
 Adelaide
 
 He also mentioned: "Research indicates that neuroimages reveal the brains of kids consuming higher amounts of processed snacks have lower volumes, especially in the frontal cortices, compared to those eating a healthier diet."
 


 
 However, Dr. Derbyshire warned that occasionally allowing some processed foods will not be detrimental to children.
 


 
 'Some ultraprocessed foods such as lower-sugar fortified cereals have their place in diets,' she said.
 


 
 'It's more important to monitor the food colours and levels of added sugars.
 


 
 'Some research has found possible links between certain food colours and hyperactivity in children and young people.'
 


 
 According to the UK's Food Standards Agency, six food colours have been closely linked to hyperactivity in children.
 


 
 These include E102 or tartrazine, E104 or quinoline yellow and E110 — sunset yellow.
 


 
 E122 or carmosine, E124 — also called ponceau — and E129 or allura red, are among the others.
 


 
 'Sometimes the font on food labels can be small so you made need to look on food product websites to see if any of these are listed,' Dr Derbyshire said.
 


 
 'This needn’t be for every food, just those that have that seem extra bright in an unnatural way.
 


 
 'If foods contain any of these the labels should declare "may have an adverse effect on activity and attention in children".'
 

<ul class="mol-bullets-with-font">
 <li class="">
 
 Nutrition for ADHD and Dyslexia: Unlocking the Potential for Learning and Wellbeing by Dr Emma Derbyshire
 
 
 will be released
 
 
 on January 21
 
 </li>
</ul>
Read more

Foods for Focus: A Nutritionist's Guide to Managing Hyperactivity

Unknown health, health & fitness, health and exercise, healthy living, nutrition

READ MORE: What Joe Wicks REALLY thinks about ADHD and poor diet Joe Wicks sparked controversy last year after claiming ultraprocessed food could trigger ADHD, and that his childhoo…

Unlock Radiant Skin: The Unmissable Benefits of Triphala for Your Skincare Routine

Unknown health, health advice, health benefits, health tips, healthy living

Ayurveda provides numerous beneficial herbs that enhance your skin, hair, and general well-being. Among these, triphala stands out for its remarkable effects on the skin. Apart from its conventional medical uses, triphala offers various advantages for maintaining healthy skin; notably, it imparts a radiant glow. The antioxidants present in this blend actively combat free radicals—culprits behind early signs of aging and lackluster complexion. By improving digestion and detoxification processes, triphala helps eliminate internal toxins that often manifest as spots and uneven pigmentation. For those curious about integrating triphala into their everyday eating habits and beauty routine, consider the following tips.


 <h2 id="triphala_benefits">
 4 key advantages of Triphala for your skin
 </h2>


 Below are several advantages of using triphala for your skin that can provide you with a natural radiance.


 <h3>
 1. Aids in treating acne and imperfections
 </h3>


 One of the standout advantages of triphala for skin among numerous benefits is its effectiveness in treating acne and blemishes, according to a study cited in the work.
 International Journal of Research in Ayurvedic Pharmacy
 Its antimicrobial and anti-inflammatory qualities help combat acne effectively. It particularly attacks the bacteria causing breakouts and simultaneously calms irritated skin, thus
 reducing redness
 And reduction in swelling. Regular use of Triphala could lead to fewer blemishes and notably healthier skin. Due to its natural properties, it helps balance the skin’s ecosystem, thereby decreasing the likelihood of acne formation. By combating bacteria and alleviating inflammation simultaneously, Triphala aids in achieving clearer complexion.


 <img data-document-id="cms/api/amp/image/AA1Bd67B" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1Bd67B.jpg"/>


 <h3>
 2. Gives glowing look
 </h3>


 There are numerous advantages of using Triphala for your skin, such as providing a natural glow. The high level of antioxidants in Triphala aids in combating damaging free radicals, thus decreasing cell harm and dullness, according to research featured in a journal.
 PLOS One
 Shielding the skin from oxidative stress enhances its natural glow and healthiness. This protective quality, coupled with its internal cleansing properties, allows the true radiance of the skin to shine through. Triphala effectively battles environmental pressures, resulting in skin that feels rejuvenated and luminous. Ultimately, this leads to visibly clearer and more vibrant-looking skin.
 clear skin tone
 , indicating general well-being.


 <h3>
 3. Reduce pigmentation
 </h3>


 When it comes to skincare, numerous advantages of using Triphala can be beneficial. A key benefit includes its capability to minimize pigmentation. "Triphala is abundant in Vitamin C, which efficiently lightens the skin by regulating melanin production. This control aids in reducing hyperpigmentation, dark spots, and irregular skin tones, leading to a smoother appearance," explains an Ayurvedic specialist.
 Dr Chanchal Sharma.
 By focusing on melanin, Triphala aids in promoting an evenly balanced and glowing complexion. Regular application may result in noticeably smoother and more uniform skin tones. The natural Vitamin C in Triphala offers a mild but effective method for attaining a brighter and more radiant look.


 <h3>
 4. Reduces premature ageing
 </h3>


 One of the many benefits of triphala for your skin is its ability to reverse ageing signs. Its powerful antioxidants help to reduce visible signs of ageing including fine lines and wrinkles, as per a study published in the
 Journal of Alternative Complementary Medicine
 . Simultaneously, it increases
 collagen formation
 This is crucial for maintaining soft and taut skin. Triphala helps maintain youthfulness by effectively eliminating free radicals and promoting collagen production. These combined effects reinforce the skin’s framework and reduce signs of aging. Consistent use leads to softer, tougher skin, giving you a radiant, younger look.


 <img data-document-id="cms/api/amp/image/BB1nOIT5" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/BB1nOIT5.jpg"/>


 <h2 id="how_to_use">
 Benefits of Triphala for Skin: How to Use It?
 </h2>


 There are many triphala benefits when it comes to skincare. Here are some ways to include them in your beauty routine:


 <h3>
 1. A facial mask made with triphala and honey:
 </h3>


 <ul>
 
 <li>
 Combine 1 tablespoon of triphala powder with 1 tablespoon of pure honey.
 </li>
 
 
 <li>
 Put the paste on your face and neck, making sure to skip the eye area.
 </li>
 
 
 <li>
 Apply it and keep it on for 15-20 minutes, afterwards wash it off using tepid water.
 </li>
 
 </ul>


 This mask moisturizes and illuminates the complexion.


 <h3>
 2. A face mask made with triphala and yogurt:
 </h3>


 <ul>
 
 <li>
 Mix 1 teaspoon of triphala powder with 2 tablespoons of plain yogurt.
 </li>
 
 
 <li>
 Put the mixture on your face and keep it there for 15 minutes.
 </li>
 
 
 <li>
 Rinse with cool water.
 </li>
 
 </ul>


 This mask both exfoliates and hydrates.


 <h3>
 3. Triphala toner:
 </h3>


 <ul>
 
 <li>
 Heat 1 teaspoon of triphala powder in 240 ml of water.
 </li>
 
 
 <li>
 Allow it to cool and then filter the liquid.
 </li>
 
 
 <li>
 Use a cotton pad to apply the toner to your face after cleansing.
 </li>
 
 </ul>


 This aids in balancing the skin's pH level.


 <img data-document-id="cms/api/amp/image/AA1AqP7K" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AqP7K.jpg"/>


 <h3>
 4. Triphala along with aloe vera gel:
 </h3>


 <ul>
 
 <li>
 Combine one teaspoon of triphala powder with aloe vera gel.
 </li>
 
 
 <li>
 Smooth onto your face and keep it on for 15 minutes.
 </li>
 
 
 <li>
 Rinse off using lukewarm water.
 </li>
 
 </ul>


 This blend helps calm and soothe inflamed skin.


 <h3>
 5. Triphala with coconut oil scrub:
 </h3>


 <ul>
 
 <li>
 Combine triphala powder with coconut oil and add a little bit of sugar.
 </li>
 
 
 <li>
 Apply the scrub onto wet skin and gently rub it in with circular movements.
 </li>
 
 
 <li>
 Rinse with warm water.
 </li>
 
 </ul>


 This mask both exfoliates and hydrates your skin.


 <h3>
 6. Triphala spot treatment:
 </h3>


 <ul>
 
 <li>
 Create a dense mixture using triphala powder and water.
 </li>
 
 
 <li>
 Put the paste right onto blemishes or areas with discoloration.
 </li>
 
 
 <li>
 Let it sit overnight and wash off in the morning.
 </li>
 
 </ul>


 This therapy addresses particular skincare issues.


 <h3>
 7. Triphala infused water:
 </h3>


 <ul>
 
 <li>
 Include one teaspoon of triphala powder in warm water.
 </li>
 
 
 <li>
 Allow the mixture to rest for several hours before straining.
 </li>
 
 
 <li>
 Utilize this water as the last step after washing your face.
 </li>
 
 </ul>


 This can offer a mild, all-around enhancement for your skin.


 
 Important Notes:
 


 <ul>
 
 <li>
 Always do a patch test prior to using any homemade skincare concoction all over your face.
 </li>
 
 
 <li>
 Utilize premium, unadulterated triphala powder.
 </li>
 
 
 <li>
 Maintain consistency with your selected treatment for the best outcomes.
 </li>
 
 
 <li>
 In case your skin is sensitive, apply these treatments lightly.
 </li>
 
 </ul>


 Additionally, keep in mind that outcomes can differ, and maintaining regularity is crucial for observing significant enhancements. Should you have severe skin issues, it’s advisable to seek advice from a dermatologist prior to trying these treatments.

Unlock Radiant Skin: The Unmissable Benefits of Triphala for Your Skincare Routine

Unknown health, health advice, health benefits, health tips, healthy living

Ayurveda provides numerous beneficial herbs that enhance your skin, hair, and general well-being. Among these, triphala stands out for its remarkable effects on the skin. Apart from its conventional…

10 Amazing Aloe Vera Gel Face Treatments for Smoother, Healthier Skin

Unknown health, health advice, health benefits, healthy living, skin care

<img data-document-id="cms/api/amp/image/AA1B8pSH" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1B8pSH.jpg"/>

 Does your skin feel like it has been put through a lot lately? Dryness, sunburn, acne and inflammation can leave your skin feeling unhealthy. If you are looking for a natural way to tackle these concerns and keep your skin hydrated and moisturised, aloe vera gel for your face is your solution. This non-comedogenic ingredient doesn't add oil or clog pores, which makes it suitable for oily and acne-prone skin. Packed with vitamins, minerals, and peptides, aloe vera can soothe skin, promote wound healing and reduce inflammation. Applying a thin layer of aloe vera gel can keep breakouts at bay. If you have this plant at home, you can directly scrape the gel from it and apply it to your skin. But, if you want to save your time and effort, check out these 10 options and include them in your skincare routine.


 <h2>
 10 aloe vera gels for face
 </h2>


 Nothing can beat the magic of natural skincare ingredients. Investing in a good aloe vera gel for face can make your skin feel nourished and moisturised.


 <h3>
 1. Kapiva Aloe Vera Skin Gel
 </h3>


 Kapiva Aloe Vera Skin Gel is a hydrating formula, which contains antioxidants and phytoactives to boost hydration, soothe irritation, and enhance skin barrier function. This lab-certified, cruelty-free, and non-GMO-certified aloe vera gel for face is ideal for both skin and hair care.


 
 137189
 


 <h3>
 Specifications:
 </h3>


 Special feature: Cruelty-free


 Skin type: All


 
 Reasons to buy:
 


 <ul>
 
 <li>
 Contains pure Aloe Vera with antioxidants
 </li>
 
 
 <li>
 Hydrates and soothes irritated skin
 </li>
 
 
 <li>
 Certified cruelty-free and NON-GMO
 </li>
 
 </ul>


 
 Reasons to avoid:
 


 <ul>
 
 <li>
 Contains xanthan gum, which some people may not prefer
 </li>
 
 
 <li>
 Might seem somewhat tacky prior to being absorbed.
 </li>
 
 </ul>


 
 Customer reaction:
 
 Customers value how quickly it gets absorbed into the skin and provides a soothing sensation. They consider this aloe vera gel for facial use highly effective for keeping the skin hydrated and looking full and moisturized.


 <h3>
 2. Forest Essentials Lightweight Hydrating facial gel
 </h3>


 This is an upscale facial gel made with organically cultivated Aloe Vera and genuine rosewater. The aloe vera gel for your face promises to provide a light, moisturizing, and calming effect. Its mild formula makes it ideal for those with acne-prone and delicate skin types.


 
 B009TQ598Y
 


 <h3>
 Specifications:
 </h3>


 Special feature: Anti-inflammatory


 Skin type: All


 
 Reasons to buy:
 


 <ul>
 
 <li>
 Light, non-greasy texture
 </li>
 
 
 <li>
 Serves as both a hydrator and daily lotion
 </li>
 
 </ul>


 
 Reasons to avoid:
 


 <ul>
 
 <li>
 Higher price point
 </li>
 
 
 <li>
 Less adaptable for styling hair
 </li>
 
 </ul>


 
 Customer reaction:
 
 Customers appreciate its delightful scent and light consistency. Numerous people find this aloe vera gel for the face helpful for moisturization and achieving softer skin.


 <h3>
 3. Mamaearth Aloevera Gel
 </h3>


 The aloe vera gel for facial use from Mamaearth includes vitamin E for intense moisturization, calming of the skin, and nourishing the scalp. Free from sulfates, parabens, and synthetic preservatives, this product suits various skin and hair types effectively.


 
 B084WN37XT
 


 <h3>
 Specifications:
 </h3>


 Special feature: Antibacterial


 Skin type: All


 
 Reasons to buy:
 


 <ul>
 
 <li>
 Relieves skin inflammation, such as rashes and sunburns
 </li>
 
 
 <li>
 Aids in preventing dandruff and maintains a healthy scalp
 </li>
 
 
 <li>
 Dermatologically tested and free from harmful chemicals
 </li>
 
 </ul>


 
 Reasons to avoid:
 


 <ul>
 
 <li>
 Some customers report a sticky texture
 </li>
 
 
 <li>
 Diverse views regarding the scent and material quality.
 </li>
 
 </ul>


 
 Customer reaction:
 
 Most customers find it hydrating and soothing for both skin and scalp. Some mention a slightly sticky feel.


 
 Also Read:
 
 10 easy aloe vera face masks to give your skin a natural glow


 <h3>
 4. Organic 100% Aloe Vera Gel
 </h3>


 Organic 100% Aloe Vera Gel is made with natural ingredients and vitamin E, making it ideal for skin hydration and hair care. It contains no artificial colors, preservatives, or added chemicals.


 
 B0C9MHRGVT
 


 <h3>
 Specifications:
 </h3>


 Special feature: Natural


 Skin type: All


 
 Reasons to buy:
 


 <ul>
 
 <li>
 Large 400g quantity for long-term use
 </li>
 
 
 <li>
 Made from pure aloe inner leaf extract
 </li>
 
 
 <li>
 Rich in antioxidants and vitamin E
 </li>
 
 </ul>


 
 Reason to avoid:
 


 <ul>
 
 <li>
 Some customers have mixed opinions about the scent
 </li>
 
 </ul>


 
 Customer reaction:
 
 Customers appreciate its natural formulation and effective hydration. However, some feel the scent could be improved.


 <h3>
 5. Aloderma Pure Aloe Vera Gel
 </h3>


 This organic aloe vera gel for face from Aloderma may be a good option. It is harvested and processed within 12 hours to retain maximum nutrients. Free from concentrates, alcohol, parabens, and sulfates, it is a pure and eco-friendly choice.


 
 B075H38DRN
 


 <h3>
 Specifications:
 </h3>


 Special feature: Organic, hypoallergenic


 Skin type: All


 
 Reasons to buy:
 


 <ul>
 
 <li>
 99% pure Aloe Vera with no added water
 </li>
 
 
 <li>
 Fast absorption and non-sticky texture
 </li>
 
 
 <li>
 Eco-friendly and cruelty-free formulation
 </li>
 
 
 <li>
 Suitable for sensitive skin
 </li>
 
 </ul>


 
 Reasons to avoid:
 


 <ul>
 
 <li>
 Higher price due to premium quality
 </li>
 
 
 <li>
 Some customers prefer a gel with added fragrance
 </li>
 
 </ul>


 
 Customer reaction:
 
 Customers love its packaging and purity. Many use this aloe vera gel for face and scalp hydration and appreciate its unscented, non-sticky feel.


 <h3>
 6. Vilvah Store Aloe Vera Gel
 </h3>


 Vilvah Store Aloe Vera Gel is a cold-stabilised formula with 99% purity. Suitable for your hair as well as your skin, this product can effectively soothe irritation, reduce acne scars, and hydrate without clogging pores.


 
 B09QYSGNP9
 


 <h3>
 Specifications:
 </h3>


 Special feature: Anti-inflammatory


 Skin type: All


 
 Reasons to buy:
 


 <ul>
 
 <li>
 Cold-pressed and dermatologically tested
 </li>
 
 
 <li>
 Appropriate for oily and delicate skin
 </li>
 
 
 <li>
 Helps diminish dark circles and under-eye swelling
 </li>
 
 
 <li>
 No artificial colors or fragrances have been added.
 </li>
 
 </ul>


 
 Reasons to avoid:
 


 <ul>
 
 <li>
 Smaller quantity
 </li>
 
 
 <li>
 A few people think the cost is somewhat steep.
 </li>
 
 </ul>


 
 Customer reaction:
 
 Customers value its lightweight, natural texture and how well it hydrates skin without causing irritation. Nonetheless, views differ when it comes to the price.


 
 Also Read:
 
 10 face scrubs for women to get smooth and bright skin


 <h3>
 7. UrbanBotanics Natural Aloe Vera Gel
 </h3>


 UrbanBotanics is a multipurpose aloe vera gel for face, skin, and hair. It comes with vitamin E and natural emollients and is free from parabens and artificial fragrances, which makes it suitable for sensitive skin.


 
 B07GPT37YB
 


 <h3>
 Specifications:
 </h3>


 Special feature: Cruelty-free


 Skin type: All


 
 Reasons to buy:
 


 <ul>
 
 <li>
 Affordable and chemical-free
 </li>
 
 
 <li>
 Aids in treating acne, sunburns, and moisturizing the scalp
 </li>
 
 
 <li>
 Non-greasy
 </li>
 
 
 <li>
 Suitable for sensitive skin
 </li>
 
 </ul>


 
 Reasons to avoid:
 


 <ul>
 
 <li>
 A few customers believe it doesn’t provide lasting moisture.
 </li>
 
 
 <li>
 Mixed opinions on its consistency
 </li>
 
 </ul>


 
 Customer reaction:
 
 Many customers praise this aloe vera gel for face for its natural formulation and non-greasy finish. But some feel it doesn't provide long-lasting hydration.


 
 Also Read:
 
 Honey vs aloe vera: Which natural ingredient is better for your skin?


 <h3>
 8. Amara Organics Cold Pressed Aloe Vera Gel
 </h3>


 This organic aloe vera gel for face contains 99.75% cold-pressed aloe vera with no added colors, fragrances, or sulfates. It is designed for hydration, healing, and soothing skin conditions like sunburn and irritation.


 
 B00WRN3TBU
 


 <h3>
 Specifications:
 </h3>


 Special feature: Hydrating


 Skin type: Normal


 
 Reasons to buy:
 


 <ul>
 
 <li>
 Minimal preservatives
 </li>
 
 
 <li>
 Works for acne, dandruff, sunburn, and rashes
 </li>
 
 
 <li>
 Fragrance-free and lightweight
 </li>
 
 
 <li>
 Convenient pump dispenser packaging
 </li>
 
 </ul>


 
 Reasons to avoid:
 


 <ul>
 
 <li>
 Watery consistency may not suit all users
 </li>
 
 
 <li>
 Some customers feel it absorbs too quickly
 </li>
 
 </ul>


 
 Customer reaction:
 
 Customers love this aloe vera gel for skin for its premium quality, elegant packaging, and non-sticky formula. It absorbs quickly, leaving the skin refreshed.


 
 Also Read:
 
 Say goodbye to dry skin with these 5 aloe vera benefits


 <h3>
 9. Seven+Minerals Aloe Vera Gel
 </h3>


 Seven+Minerals Aloe Vera Gel may be a good addition to your routine. It is a pure, organic aloe vera gel for face that is free from xanthan gum. Moreover, it absorbs quickly without a sticky residue.


 
 B00XTTFI6K
 


 <h3>
 Specifications:
 </h3>


 Specifications: Non-sticky


 Skin type: Acne


 
 Reasons to buy:
 


 <ul>
 
 <li>
 Organic and free from additives
 </li>
 
 
 <li>
 Absorbs fast without stickiness
 </li>
 
 
 <li>
 Multipurpose use for skin and hair
 </li>
 
 </ul>


 
 Reasons to avoid:
 


 <ul>
 
 <li>
 Several reports of skin irritation and allergic reactions
 </li>
 
 
 <li>
 Expensive
 </li>
 
 </ul>


 
 Customer reaction:
 
 Many users reported burning and redness after application, leading to dissatisfaction. Some even claim it caused chemical burns.


 <h3>
 10. AROMATICA 95% Organic Aloe Vera Gel
 </h3>


 Try this Korean skincare aloe vera gel for face from AROMATICA. It comes with 95% organic aloe vera, rosemary extract, and fast-absorbing properties to calm and hydrate the skin.


 
 B07KF53X62
 


 <h3>
 Specifications:
 </h3>


 Special feature: Antibacterial


 Skin type: Combination


 
 Reasons to buy:
 


 <ul>
 
 <li>
 Organic
 </li>
 
 
 <li>
 Lightweight and non-sticky texture
 </li>
 
 
 <li>
 Calms inflamed skin and diminishes redness
 </li>
 
 </ul>


 
 Reasons to avoid:
 


 <ul>
 
 <li>
 Watery consistency
 </li>
 
 
 <li>
 Some believe it doesn't provide lasting moisture.
 </li>
 
 </ul>


 
 Customer reaction:
 
 Customers value its calming impact, particularly beneficial for those with sensitive skin. The product’s lightweight and water-like texture allows for effortless application; however, a few customers desire greater moisturizing properties.


 <h2>
 What advantages does applying aloe vera gel to your face offer?
 </h2>


 1. Applying aloe vera gel on your skin helps retain moisture without leaving an oily feel behind.


 2. Choosing the correct aloe vera gel brand can aid in reducing the indications of early aging because of the antioxidants present.


 3. Boasting anti-inflammatory and antimicrobial qualities, aloe vera gel can assist in combating the bacteria responsible for causing acne and might also lessen the accompanying redness.


 
 4. Thanks to its calming effects, it might assist in alleviating the distress from sunburn. A study featured in the
 
 Indian Journal of Dermatology
 
 indicates that aloe vera can form a protective barrier against radiation-induced skin damage.
 
 5. The enzymes present in aloe vera gel aid in shedding dead skin cells, which might contribute to achieving a more radiant and softer appearance.


 Incorporate the appropriate aloe vera gel for your face into your regimen to maintain radiant skin!


 (Disclaimer: At Health Shots, we strive to cut through the noise for our readers. The product list is meticulously selected by our editorial team; however, please exercise personal judgment and seek professional advice before trying them out. Prices and availability might vary since publishing. Should you purchase anything via these links within the article, we could receive a commission.)

10 Amazing Aloe Vera Gel Face Treatments for Smoother, Healthier Skin

Unknown health, health advice, health benefits, healthy living, skin care

Does your skin feel like it has been put through a lot lately? Dryness, sunburn, acne and inflammation can leave your skin feeling unhealthy. If you are looking for a natural way to tackle these con…

Why You Should Think Twice Before Overindulging in Asparagus

Unknown diet and nutrition, health, health advice, healthy eating, healthy living

<img data-document-id="cms/api/amp/video/AA1surXN" data-reference="video"/>

 Prized for its versatility, taste and nutritional advantages amid an increasing number of
 plant-based diets
 , asparagus is having a moment. With the worldwide asparagus market
 now valued
 at a whopping $28.6 billion, it's a vegetable many people can't get enough of.


 "There's a lot to love about asparagus," says Jen Messer, a nutrition consultant and registered dietitian at
 Jen Messer Nutrition
 . "It has a unique flavor and texture, is packed with fiber, vitamins and antioxidants and is great to add to salads, soups or simply roasted as a side dish."

<img data-document-id="cms/api/amp/image/AA1APxVQ" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1APxVQ.jpg">
 
 Here are some of the top nutritional benefits asparagus has to offer — plus why cooking it helps reduce bloating and gas over eating the vegetable raw.
 
 
 
 Start the day smarter. Get all the news you need in your inbox each morning.
 
 
 <h2 class="presto-h2 wp-block-heading">
 Is asparagus good for you?
 </h2>
 
 Asparagus is a nutrient-dense food that provides a host of important vitamins and minerals such as calcium, magnesium,
 phosphorus
 and niacin — plus nearly two grams of both protein and
 dietary fiber
 in only about seven stalks, per the
 U.S. Department of Agriculture
 . Nutrients like these "are helpful in supporting gut health, immune health,
 blood sugar stabilization
 and improved cholesterol levels," says
 LeeAnn Weintraub
 , a registered dietitian and nutrition consultant based in Los Angeles.
 
 
 Asparagus also contains plenty of vitamin C — an antioxidant that helps protect cells against oxidative stress, "potentially reducing the risk of chronic diseases," says Messer.
 
 
 The vegetable is also a good source of
 folate
 , which can further help "with things like vision, digestion and disease prevention," explains Kristen Smith, a registered dietitian nutritionist and spokesperson for the
 Academy of Nutrition and Dietetics
 . She adds that asparagus also serves as a prebiotic, which means it provides beneficial gut bacteria.
 
 
 Asparagus can aid in healthy weight management as well, Messer says, because it has a low number of calories —
 only about 28
 In seven stems—and its high-fiber composition enhances satiety. She also commends its significant vitamin K levels, stating, "this nutrient plays a crucial role in blood coagulation and skeletal integrity."
 
 
 An unexpected advantage of this veggie is that it includes special characteristics known for boosting the activity of crucial enzymes responsible for breaking down alcohol. This could be why asparagus has been associated with
 hangover relief
 ," says Messer.
 
 <img data-document-id="cms/api/amp/slideshow/AA1Ay59S" data-reference="slideshow"/>
 
 
 
 What is folate?
 
 Folate is essential for prenatal care. However, it may also extend your lifespan.
 
 
 <h2 class="presto-h2 wp-block-heading">
 What causes asparagus to make your urine smell unpleasant?
 </h2>
 
 However, it's not entirely positive news. Because of its high fiber content, certain individuals might encounter
 bloating
 "With significant intake of asparagus," explains Messer. "Since our bodies do not break down fibers, our intestinal bacteria ferment them instead, which can lead to the production of gas," she notes.
 
 
 Aside from possible stomach unease, this veggie is well-known for altering the scent of urine. According to Smith, this off-putting aroma stems from a substance known as asparagusic acid, exclusive to this plant. She clarifies, "During digestion, this acid converts into sulfur compounds, which then rapidly vaporize upon excretion, leading to a distinct odor."
 
 
 Interestingly, due to genetic differences among individuals, not all people can detect the odor associated with asparagus consumption.
 urine odor
 ," says Weintraub.
 
 
 
 
 Want to go vegan?
 
 Examine the advantages and disadvantages of this way of life.
 
 
 <h2 class="presto-h2 wp-block-heading">
 Is it possible to consume asparagus without cooking it first?
 </h2>
 
 According to Smith, the health advantages of consuming asparagus remain largely unchanged whether you have it raw or cooked. However, cooking the asparagus prior to consumption may lessen the bloating and gas commonly linked with this veggie. This is due to the fact that heat from cooking softens the plant’s cellular structure, thereby simplifying digestion.
 
 
 According to Weintraub, cooking asparagus can involve roasting, grilling, steaming, baking, or searing. However, she notes that boiling asparagus might result in a waterlogged or mushy texture, which is generally undesirable. Some individuals opt for consuming asparagus raw instead. Raw asparagus can lend a crunchy and invigorating element when added to salads or dishes like
 smoothies
 "And can be savored as an individual treat," notes Smith.
 
 
 Regardless of your preferred way to enjoy it, she notes, "asparagus is a nutrient-rich, low-calorie veggie brimming with fiber, vitamins, and antioxidants — rendering it an excellent component for a healthy diet."
 balanced diet
 ."
 
 
 The article initially appeared on USA TODAY:
 Certainly, asparagus is beneficial for your health. However, here’s why you might want to limit how much of it you eat.
 
</img>

Why You Should Think Twice Before Overindulging in Asparagus

Unknown diet and nutrition, health, health advice, healthy eating, healthy living

Prized for its versatility, taste and nutritional advantages amid an increasing number of plant-based diets , asparagus is having a moment. With the worldwide asparagus market now valued at a wh…

Why a Vegan Diet Isn't Always Healthy: Expert Tips to Get It Right

Unknown diet and nutrition, healthy eating, healthy living, nutrition, vegan diet

Diet specialists offer advice on steering clear of common traps when following a plant-based diet, like consuming excessive amounts of processed items and not getting sufficient vitamins and minerals.

 Although prominent bodies like the American Medical Association and Harvard Medicine concur that a predominantly plant-based diet enhances heart health, physical well-being, and general wellness, one can still adopt an unhealthy lifestyle even when adhering strictly to a vegan regimen.


 Similar to other dietary approaches, it might be tempting to avoid nutrient-rich whole foods and choose heavily processed alternatives. Certain store-bought cookies, chips, and sweets could be labeled as vegan because they contain no animal-derived ingredients like butter, milk, eggs, or meat; however, this doesn’t automatically make them nutritious choices.


 Below are some typical methods of a
 vegan diet
 may not always be beneficial.


 Are you looking for insights into the most significant issues and developments globally? Find your answers here.
 SCMP Knowledge
 Our latest platform features handpicked content including explainers, FAQs, analyses, and infographics, all provided by our acclaimed team.

<h3>
 Too many processed foods
</h3>
<div class="image-inline-container">
 <img data-document-id="cms/api/amp/image/AA1AKM37" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AKM37.jpg"/>
</div>

 Although a 2023 survey conducted by the American data firm Gallup revealed that the number of vegans in the United States hasn’t significantly increased since the early 2000s, the appetite for vegan items certainly has grown.


 According to a trend analysis conducted by the market research firm Technavio, the vegan food industry is projected to see significant growth of several billion dollars over the coming years.


 Currently, you are quite probable to encounter
 a plant-based Beyond Meat or Impossible Burger
 as a choice at a burger franchise, and you can load up on
 non-dairy ice cream
 , plant-based sausages, vegan alternatives for eggs, and non-dairy cheeses available at major American supermarkets as well as international stores.


 However, according to nutrition experts, swapping out animal-based items for plant-based substitutes might not necessarily lead to a healthier diet.

<div class="blockquote-quote">
 Simply because something is vegan, it doesn't automatically make it healthy.
</div>
<div class="blockquote-author">
 Will Cole, a practitioner of functional medicine and an author
</div>

 [A] very common mistake with a plant-based diet," notes Dr. Michelle Thompson, who specializes in lifestyle medicine at the University of Pittsburgh Medical Center (UPMC) in Pennsylvania, "is consuming excessive amounts of processed foods.


 "They might start their day with a bagel for breakfast, followed by a peanut butter and jelly sandwich for lunch, and end the day with a frozen vegetable burger for dinner. I advise folks to consume items derived from plants rather than those manufactured in facilities," she states.


 Many of these plant-based substitutes include food additives that categorize them as "
 ultra-processed
 category—which may result in metabolic problems and hormonal imbalances—including oils, modified food starches, and added sugars.


 "Simply being vegan does not guarantee that something is healthy," states Will Cole, a functional medicine physician and writer based in Pennsylvania.

<div class="image-inline-container">
 <img data-document-id="cms/api/amp/image/AA1AKQwM" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AKQwM.jpg"/>
</div>
<h3>
 Looking for an increase in vitamins and minerals
</h3>

 Individuals adhering to a vegan diet may face shortages of certain vitamins since several essential nutrients primarily originate from animal-based products.


 "No matter what you eat, some people still do not get all the essential vitamins and nutrients required for their daily needs," explains Alianna Anselmi, who leads the dietary team at Allegheny Health Network located in Pennsylvania and New York.


 Deficiencies in
 vitamin B12
 and
 iron
 Vitamin B12 deficiencies are more frequent with a vegan diet. This vitamin aids in producing red blood cells and ensures proper nerve function; signs of insufficiency might involve numbness in the fingers or hands. Iron plays a vital role in blood formation and oxygen transport within the body, impacting your energy levels if concentrations fall below normal.

<div class="image-inline-container">
 <img data-document-id="cms/api/amp/image/AA1AKTa1" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AKTa1.jpg"/>
</div>

 Those following a
 plant-based diet
 One can obtain Vitamin B12 from enriched food items like nutritional yeast, soy milk, breakfast cereals, and vegetarian meat substitutes, according to Caroline Passerrello, a dietitian and nutritionist affiliated with the Pitt School of Health and Rehabilitation Sciences in Pennsylvania.


 Vegetarians can obtain B12 from dairy products and eggs as well.


 "For omega-3 fatty acids,
 linseed, chia seeds, and walnuts
 Are choices," Passerrello states. "Regarding iron, eating foods such as lentils,
 tofu
 and
 spinach
 Along with a source of vitamin C — such as bell peppers or oranges — this can enhance the body’s ability to absorb plant-based iron more effectively.


 Some dietitians also encourage
 vitamin supplementation
 when adhering to a vegan diet.


 Cole states, 'I don’t think a vegan diet offers the highest nutritional density for most individuals, but given our current era, thanks to supplements and readily available foods, we can create an optimal vegan meal plan tailored to personal preferences. It’s entirely possible to craft a nutritious and easily absorbable vegan diet.'

<h3>
 Too many refined carbs
</h3>

 A lot of bread items are vegan – and quite tasty – which might result in relying too heavily on carbohydrates, followed by a potential energy slump.


 Cole points out that some vegans rely heavily on carbohydrates for energy since these are more accessible and pleasurable for the human body—they taste good and activate reward centers in the brain. However, he adds that this approach might not necessarily promote sustained energy levels or overall well-being over time.

<div class="image-inline-container">
 <img data-document-id="cms/api/amp/image/AA1AL0pk" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AL0pk.jpg"/>
</div>

 It's not about eliminating everything
 junk food
 , carbohydrates and sugars, but rather about being more deliberate regarding the origins of your food and considering it in a well-rounded manner.


 This is one aspect of what Thompson covers in lifestyle medicine, which emphasizes
 food as medicine
 .


 She might occasionally advise her patients to liken their bodies to cars, pondering over what they require to function smoothly and efficiently.


 "If you add sugar to the fuel tank and motor oil into the reservoir meant for the windscreen washer fluid, obviously the vehicle will perform badly," she explains.


 They shouldn’t be surviving off packaged goods; we’d rather see their expenses going towards supermarkets rather than drugstores.

<h3>
 Gut health overlooked
</h3>
<div class="image-inline-container">
 <img data-document-id="cms/api/amp/image/AA1AKTak" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AKTak.jpg"/>
</div>

 Doctors such as Thompson and Cole in functional medicine dedicate significant time to enhancing their patients' gut health.


 A discontented digestive system has been associated with
 anxiety and depression
 ,
 irritable bowl syndrome
 , inflammation and hormonal imbalances. Similar to any dietary choice, adopting a vegan lifestyle may not yield benefits if your gut health is compromised.


 Cole often says, "You need to connect with your instincts wherever they stand."


 He states, 'We become what we take in.' And if your digestive system isn’t functioning optimally... then you must consider whether your food is being used effectively by your body when you treat your meals like medication.


 A lot of foods that inherently do not contain animal products are also rich in
 FODMAPs, which stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols
 Bacteria in the intestines thrive when they break down high-FODMAP foods, which leads to poor absorption of these substances by our bodies. Consequently, this may result in an imbalance within your gut microbiota and trigger symptoms such as constipation, cramps, diarrhea, excessive gas, and bloating.


 Wheat gluten, legumes, garlic, onions, cashew nuts, bananas, apples
 broccoli
 And processed soy proteins are merely a few instances of Fodmap-rich foods — items that might be everyday necessities for those following a vegan diet.


 This might place individuals following a vegan lifestyle due to moral beliefs in an awkward position. Cole occasionally advises his patients to adopt a more meat-centric diet when aiming to recover from gastrointestinal issues; however, this poses challenges for vegans dealing with similar concerns.

<h3>
 A sign of a broader pattern
</h3>
<div class="image-inline-container">
 <img data-document-id="cms/api/amp/image/AA1AKOln" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AKOln.jpg"/>
</div>

 According to Cole, the issues faced by people adhering to plant-based diets stem from a broader tendency towards highly processed foods aimed at providing more convenience and reducing costs.


 As a society, we are confronting epidemic-levels of
 intestinal well-being and problems related to gut bacteria
 , leading to various inflammatory health issues," he explains. "Our ancestors, going back to our grandparents and great-grandparents, never encountered the substances we are now exposed to.


 Herbicides, pesticides,
 forever chemicals
 ,
 microplastics
 And ultra-processed components have been garnering increased scrutiny as potential contributors to chronic conditions like obesity, diabetes, and hormonal issues.


 "Blaming the plant-based diet isn’t entirely fair; instead, we should consider the significant impact of the assault on both our own microbiomes and those found in the soil,” says Cole. “This disruption hinders the ability of the human body to effectively process and absorb nutrients. So, this issue shouldn’t be seen primarily as related to plant-based diets but rather as a broader concern for overall human health.”

<h3>
 Be open to change
</h3>

 Cole, Thompson, and Anselmi do not recommend a particular diet for every one of their patients.


 Thompson emphasizes that each person is unique, hence having varying requirements—much like individual eyeglass prescriptions.


 Anselmi expresses her hope that vegans won’t be deterred from consulting a dietitian if they seek advice. “There are numerous excellent plant-based dietitians who can help ensure this dietary approach remains both nourishing and engaging,” she states.


 Nobody will dictate how you must approach this," Thompson states. "Just because you've followed one dietary pattern throughout your life doesn’t mean it has to be permanent.


 
 Enjoying your reading? Follow SCMP Lifestyle!
 
 
 Facebook
 
 
 ,
 
 
 X
 
 
 and
 
 
 Instagram
 
 
 . You can likewise subscribe to our e-newsletter
 
 
 here
 
 
 .
 


 More Articles from SCMP


 Nobody pleased with cycling officials cutting major Nations Cup event, states Hong Kong's head coach.


 In what ways has Hoi An in Vietnam transformed? Photos from then and now reveal the absence of tourists in 1994.


 AI agent Manus collaborates with Alibaba’s Qwen to create a Chinese edition.


 Real-life 'Truman Show': Man inadvertently gains influencer status through constant Chinese livestream, unaware of his new role.


 The article was initially published on the South China Morning Post (www.scmp.com), which is known for its coverage of news related to China and Asia.


 Copyright © 2025. South China Morning Post Publishers Ltd. All rights reserved.

Why a Vegan Diet Isn't Always Healthy: Expert Tips to Get It Right

Unknown diet and nutrition, healthy eating, healthy living, nutrition, vegan diet

早上跑步VS晚上散步，哪个更健康？

Unknown health & fitness, health and exercise, health benefits, healthy living, running and fitness

如今，越来越多的人开始注重身体健康，运动成为了日常生活中不可或缺的一部分。而在众多运动方式中，早上跑步和晚上散步因其简单易行、效果显著而备受青睐。那么，这两种运动方式究竟哪个更健康呢？

<img data-document-id="cms/api/amp/image/AA1AsIkw" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AsIkw.jpg"/>
<h3>
 一、早上跑步：
</h3>

 早上跑步，对于很多人来说，是一种开启新一天的美妙方式。当第一缕阳光洒在大地上，你穿上舒适的运动装备，踏上清晨的跑道，那种感觉仿佛整个世界都为你而新生。早上跑步的好处，可不仅仅局限于这种美好的感觉，它对身体健康的益处也是显而易见的。

<img data-document-id="cms/api/amp/image/AA1AsPsQ" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AsPsQ.jpg"/>

 首先，早上跑步能够促进新陈代谢。经过一夜的休息，身体处于相对静止的状态，此时进行有氧运动，如跑步，能够迅速激活身体的代谢系统。这意味着你的身体将更有效地燃烧脂肪和消耗热量，对于想要控制体重或减肥的人来说，这无疑是一个好消息。


 其次，早上跑步有助于增强心肺功能。跑步时，心肺系统需要为身体提供更多的氧气和营养物质，以满足运动的需求。这种持续的锻炼能够增强心肺的耐力和持久力，让你的身体更加健壮。


 再者，早上跑步还能改善睡眠质量。虽然听起来有些矛盾，但早上的运动确实能够帮助调节身体的生物钟。当你白天进行足够的运动时，晚上身体会更容易感到疲惫，从而更容易入睡。对于经常失眠或睡眠质量不佳的人来说，早上跑步可能是一个有效的改善方法。

<img data-document-id="cms/api/amp/image/AA1AsPsT" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AsPsT.jpg"/>

 此外，早上跑步还能提升心情和减轻压力。跑步时，身体会释放内啡肽等荷尔蒙，这些荷尔蒙被称为“快乐因子”，能够让你感到愉悦和放松。早上的跑步可以让你以更积极的心态面对新的一天，无论工作还是生活，都会更加得心应手。


 最后，早上跑步还能增强免疫力。长期坚持跑步的人，身体素质通常较好，免疫力也较强。这意味着你的身体更能抵抗疾病和病毒的侵袭，保持健康的状态。

<img data-document-id="cms/api/amp/image/AA1AsKLH" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AsKLH.jpg"/>
<h3>
 二、晚上散步：
</h3>

 与早上跑步相比，晚上散步则显得更加宁静和悠闲。当夕阳西下，华灯初上，你穿上轻便的衣物，漫步在小区的林荫道上或公园的湖畔边，那种宁静和惬意的感觉油然而生。晚上散步的好处，同样不容小觑。

<img data-document-id="cms/api/amp/image/AA1AsREF" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AsREF.jpg"/>

 首先，晚上散步能够促进消化。晚餐后适当散步，有助于促进肠胃蠕动，加速食物的消化和吸收。这对于经常感到消化不良或胃部不适的人来说，是一个很好的缓解方法。


 其次，晚上散步能够改善睡眠质量。散步虽然强度不大，但能够促进血液循环，缓解身体的紧张状态。当你晚上散步后，身体会感到轻微的疲惫，这有助于更快地进入睡眠状态，并提高睡眠质量。同时，散步还有助于调节身体的生物钟，让你的睡眠更加规律。

<img data-document-id="cms/api/amp/image/AA1AsPt2" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AsPt2.jpg"/>

 再者，晚上散步能够增强身体素质。虽然散步的运动强度相对较低，但长期坚持仍然有助于增强身体素质。散步能够锻炼你的肌肉力量、协调性和平衡感，提高身体的耐力和免疫力。对于中老年人来说，散步是一种非常适合的运动方式。


 此外，晚上散步还能够调节血压和血糖。对于一些患有高血压或高血糖的人来说，晚上散步有助于降低血压和血糖水平，减少相关疾病的风险。这是因为散步能够促进身体的血液循环和新陈代谢，有助于身体更好地调节这些生理指标。

<h3>
 三、如何选择适合自己的运动方式？
</h3>

 那么，面对早上跑步和晚上散步这两种运动方式，我们应该如何选择呢？其实，这并没有绝对的答案。每个人的身体状况、生活习惯和偏好都不同，因此选择适合自己的运动方式至关重要。

<img data-document-id="cms/api/amp/image/AA1AsRER" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AsRER.jpg"/>

 如果你喜欢清晨的宁静和清新，想要通过运动来唤醒身心，那么早上跑步可能是一个不错的选择。但如果你早上时间紧张，或者身体不太适合剧烈运动，那么晚上散步可能更适合你。散步的强度不大，能够促进消化、改善睡眠，同样能够带来健康益处。


 当然，如果你的时间和身体状况允许，你也可以尝试将早上跑步和晚上散步结合起来。这样既能享受清晨的宁静和活力，又能感受夜晚的悠闲和惬意。无论选择哪种运动方式，最重要的是要持之以恒，让运动成为生活的一部分。

<img data-document-id="cms/api/amp/image/AA1AsFEc" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AsFEc.jpg"/>

 总之，早上跑步和晚上散步各有千秋，都是非常健康的运动方式。选择适合自己的运动方式，让身心得到充分的锻炼和放松，追求更健康、更美好的生活。无论你选择哪种方式，都希望你能在运动中找到乐趣和满足，让健康成为你人生中最宝贵的财富。

早上跑步VS晚上散步，哪个更健康？

Unknown health & fitness, health and exercise, health benefits, healthy living, running and fitness

如今，越来越多的人开始注重身体健康，运动成为了日常生活中不可或缺的一部分。而在众多运动方式中，早上跑步和晚上散步因其简单易行、效果显著而备受青睐。那么，这两种运动方式究竟哪个更健康呢？一、早上跑步：早上跑步，对于很多人来说，是一种开启新一天的美妙方式。当第一缕阳光洒在大地上，你穿上舒适的运动装备，踏上清晨的跑道，那种感觉仿佛整个世界都为你而新生。早上跑步的好处，可不仅仅局限于这种美好的…

여든 넘어도 드레스와 하이힐... '하루 6식'으로 장수하는 명디자이너의 삶

Unknown food and drink, food culture, healthy living, korean, nutrition

<img data-document-id="cms/api/amp/image/AA1AlieE" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AlieE.jpg"/>

 인기 패션 디자이너 캐롤리나 헤레이라(86)는 하루에 여섯 차례 식사하는 방법으로 건강하면서도 마른 체형을 유지해온 '롱ライフ 다이어트'를 소개했습니다.


 최근 영국 매체 더 선은 “디자이너계 전설인 헤레라는 우아하게 나이를 먹는 방법을 알고 있다. 그는 머리카락을 뒤로 넘긴 숏컷 헤어스타일과 어울리는 세련된 몸매를 유지하고 있다”며 헤레라의 장수 식단을 소개했다.


 헤레라는 베네수엘라계 미국인이자, 2019년까지 자신만의 브랜드를 직접 운영해 왔습니다. 고령임에도 불구하고 항상 최신 튀김을 선보여 온 그녀는 예전에 어떤 잡지와의 인터뷰에서 특별한 식단 없이 일일 6끼를 규칙적으로 섭취하여 건강하고 슬림한 체형을 유지한다고 말했습니다.


 
 ヘレラ 사람은 평범한 사람들보다 일일 식사 횟수가 더 많으며 스낵을 섭취하는 것을 포함하고 있다. 그의ダイエット 원칙은 굶주린 상태에서 수면에 들어가서는 안된다는 것이다.
 
 (Translation: Herrera consumes more daily meals than ordinary people and includes snacks as well. His principle for dieting is not to go to sleep hungry.)


 ヘレラ는 자신이 적당한 다이어트로 인해 하루 내내 생기를 유지할 수 있음을 언급했다. 그녀의 식사는 세끼 정규 식사와 건강한 스낵으로 이루어져 있으며, 이들은 대사를 촉진하고 기력 소모를 방지하는 역할을 한다.


 내 가장 선호하는 조식 메뉴는 트러플을 곁든 스크램bled 계란입니다. 가끔은 더욱 단순한 음식도 즐깁니다. 날씨와 기분에 따라서는 신선한 딸기, 블루베리 또는 바나나를 올린 그리스 요구르트 하나로 아침 식사를 대체하기도 합니다. 배부름을 느끼고 싶다면 약간의 그래놀라 혹은 아몬드를 추가합니다.


 아침 식사는 단백질, 섬유질, 그리고 좋은 지방이 잘 조화를 이뤄 포만감과 생기 넘치는 하루 시작을 도와준다.


 아침간식으로 견과류를 조금 먹습니다. 그날 새콤달콤한 과일을 찾게 되면 아몬드 대신에 사과, 딸기, 파イン애플 같은 섬유소가 많은 과일을 선택합니다.


 중식 또한 몸에 좋으며 가볍게 해결한다. 토마토, 오이, 아보카도 그리고 로ース트 치킨이나 살먼 등 단백질이 풍부한 재료들을 사용해 만든 샐러드를 즐긴다. 소스는 에크스트라 베지터널 올리브오일과 바실릭 식초로 조제된다.


 그는 오후에 시금치, 파인애플, 오이, 그리고 생강으로 만들어진 스무디를 좋아해 마십니다.


 저녁 식사에는 가벼움 속에 영양이 듬뿍 담겨 있다. 주로 굽은 연어와 즙을 내는 아스파라거스, 그리고 퀴노아를 함께 옆구리처럼 차려놓고, 날짜마다 상태에 맞춰서 야채 반찬을 시금치나 브로ccoli 로 바꾸기도 해요.


 헤레라는 자주 연어를 섭취하는데, 이 식품은 몸의 염증을 완화해주는 오메가-3 지방산이 많이 들어 있다. 전문가들의 설명에 의하면, 비린내 나는 생선을 포함한 고지방 음식들은 피부 건강을 유지하고 두뇌 기능 개선에도 긍정적인 영향을 미친다고 한다.


 헤레라는 잠자리에 들기 전 야식도 챙긴다. 설탕이나 탄수화물은 피하지만 긴장을 풀기 위해 따뜻한 허브차 한 잔을 마시고, 배고픔이 느껴지면 견과류 한 줌을 먹어 허기를 달랜다.

여든 넘어도 드레스와 하이힐... '하루 6식'으로 장수하는 명디자이너의 삶

Unknown food and drink, food culture, healthy living, korean, nutrition

인기 패션 디자이너 캐롤리나 헤레이라(86)는 하루에 여섯 차례 식사하는 방법으로 건강하면서도 마른 체형을 유지해온 '롱ライフ 다이어트'를 소개했습니다. 최근 영국 매체 더 선은 “디자이너계 전설인 헤레라는 우아하게 나이를 먹는 방법을 알고 있다. 그는 머리카락을 뒤로 넘긴 숏컷 헤어스타일과 어울리는 세련된 몸매를 유지하고 있다”며 헤레라의 장수 식단…

¿Cómo Debes Alimentarte Antes del Entrenamiento para Maximizar tu Energía?

Unknown diet and nutrition, health and exercise, healthy eating, healthy living, nutrition

<div class="gc-col-12 gc-row">
 <div class="gc-col-12 gc-row">
 <div class="gc-col-12 gc-row">
 <div class="articleBody_a12v6gcb HolaBodyContent_h1apapzz ldJsonContent">
 
 La formación constituye un elemento clave en nuestra rutina cotidiana. Practicar ejercicio cada jornada por un período mínimo de treinta minutos ofrece numerosas ventajas. Entre estas se destaca:
 la disminución del estrés,
 El mejoramiento de nuestro sistema inmunitario, el incremento en la calidad del descanso nocturno y, sin duda, un exceso saludable de dopamina y serotonina perfecta para nuestras actividades diarias.
 
 <div class="fr-embedded">
 <div>
 <img data-document-id="cms/api/amp/image/AA1AfNwV" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AfNwV.jpg"/>
 </div>
 </div>
 
 No obstante, al iniciar la capacitación nos deshidratamos y empezamos a gastar calorías; estas últimas las sacamos de los víveres que ingerimos durante toda la jornada. Cuanto mayor sea la intensidad del entrenamiento que efectuemos, mayores serán las probabilidades de que se quemen un número mayor de calorías.
 
 Sin embargo, no todo gira en torno a la quema y pérdida de esas calorías; también debemos asegurarnos de nutrir adecuadamente nuestros cuerpos para evitar cualquier tipo de desequilibrio.
 
 
 
 Muchas veces se menciona los beneficios del entrenamiento en ayunas, pero qué sucede si carecemos de la energía y las calorías necesarias para desempeñarnos bien durante el entreno. Es probable que en algún momento hayas experimentado debilidad, vértigos e incluso nauseas mientras haces ejercicio.
 
 Esto ocurre porque tu cuerpo carece de los nutrientes adecuados para proporcionar la energía que requieren tus músculos durante el ejercicio; esto es particularmente evidente en sesiones de resistencia o alta intensidad.
 
 
 <div class="fr-embedded">
 <div>
 <img data-document-id="cms/api/amp/image/AA1AfPRL" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AfPRL.jpg"/>
 </div>
 </div>
 
 ¿Significa esto que debemos hacer un gran almuerzo justo antes de ir al gym? La respuesta es "no". El alimento anterior al ejercicio no se trata tanto de la cantidad como de la calidad de los alimentos consumidos.
 
 La clave reside en obtener los nutrientes adecuados para desempeñarse bien durante el ejercicio sin experimentar sensación de peso o malestar.
 
 
 <div class="fr-embedded">
 <div>
 <div class="HolaRelatedContent_h4l70xc relatedContentClass_r1eorxgb js-rel-content">
 
 Te puede interesar
 
 <ul class="relatedContentListClass_ra09n5z">
 <li class="relatedContentItemClass_r1rbqie4 -no-image">
 <div class="miniCardWrapper_m1rrqcnp -no-image">
 <div class="miniCardContent_mtwrh3c">
 <div class="miniCardTitle_m1w18s13 hm-heading">
 Los platos preferidos de Luz Colsa para mostrar tu afecto en esta temporada
 </div>
 </div>
 </div>
 </li>
 </ul>
 </div>
 </div>
 </div>
 <h3 id="h3-4025w3m7v43hzb">
 Propuestas de comidas para consumir antes del ejercicio
 </h3>
 
 Es fundamental tener presente que el préparado previo requerido para cada individuo dependerá de su dieta, estado de salud y sus particularidades personales; por ello, lo más recomendable es acudir a un profesional en nutrición para seleccionar los alimentos personalizados ideales. No obstante, hay varias alternativas genéricas que pueden asistirte a mantenerte con mayor vitalidad durante tus actividades diarias. Específicamente, se sugieren dietas ricas en proteínas y carbohidratos para proporcionarte la energía adecuada para realizar ejercicios físicos. ¡Existen propuestas para todos los paladares posibles!
 
 <h4 id="h4-4025w3m7v43hzc">
 Yogurt y fruta
 </h4>
 <div class="fr-embedded">
 <div>
 <img data-document-id="cms/api/amp/image/AA1AfNwZ" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AfNwZ.jpg"/>
 </div>
 </div>
 
 Una elección ideal, particularmente para quienes entran en forma temprano por la mañana, es
 
 una bowl de yogur griego acompañado de frutas, granola y una driza de miel de abeja pura.
 
 
 <h4 id="h4-4025w3m7v43hzd">
 Avena
 </h4>
 <div class="fr-embedded">
 <div>
 <img data-document-id="cms/api/amp/image/AA1AfIEq" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AfIEq.jpg"/>
 </div>
 </div>
 
 El salvado es una opción preferida entre los atletas cuando buscan mantenerse satisfechos durante sus sesiones de entrenamiento. La puedes consumir en forma de copos hervidos junto con alguna fruta fresca o bien remojarla por completo durante la noche.
 overnight
 De avena (una combinación de avena, leche, yogur y frutas). Si careces de tiempo antes del ejercicio o saliste apresuradamente de tu hogar por alguna razón, se sugiere lo siguiente:
 
 lleva contigo un trozo de fruta para mantener tu energía alta.
 
 Podría tratarse de un plátano, una manzana, un melocotón o un contenedor lleno de papaya.
 
 <h4 id="h4-4025w3m7v43hze">
 Proteína
 </h4>
 <div class="fr-embedded">
 <div>
 <img data-document-id="cms/api/amp/image/AA1AfDG3" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AfDG3.jpg"/>
 </div>
 </div>
 
 Se ha demostrado que ingerir una cantidad adecuada de proteínas antes del ejercicio puede ayudarte a reducir el desgaste muscular significativamente. Es por esto que una gran alternativa es consumes
 
 un
 scoop
 De proteína mezclada con agua o leche vegetal, o una barrita de proteínas libres de azúcares adicionados.
 
 
 <h4 id="h4-4025w3m7v43hzf">
 Pan tostado
 </h4>
 <div class="fr-embedded">
 <div>
 <img data-document-id="cms/api/amp/image/AA1AfIEv" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AfIEv.jpg"/>
 </div>
 </div>
 
 El pan constituye una excelente fuente de carbohidratos que contribuyen a mantenerte energético. Un combo ideal es consumir
 
 Dos rebanadas de pan tostado acompañadas de crema de cacahuete natural o queso cottage, junto con una porción de fruta.
 
 
 <h4 id="h4-4025w3m7v43hzg">
 Smoothie
 </h4>
 <div class="fr-embedded">
 <div>
 <img data-document-id="cms/api/amp/image/AA1AfUFz" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AfUFz.jpg"/>
 </div>
 </div>
 
 Muchos individuos optan por consumir bebidas antes del ejercicio en lugar de alimentos sólidos, particularmente durante el verano. Es por esto que las mezclas como batidos o smoothies se convierten en excelentes opciones y recursos para obtener los nutrientes necesarios. Combina leche vegetal junto con frutas, avena e yogur para lograrlo.
 chía
 , ¡disfruta!
 
 </div>
 </div>
 </div>
</div>

¿Cómo Debes Alimentarte Antes del Entrenamiento para Maximizar tu Energía?

Unknown diet and nutrition, health and exercise, healthy eating, healthy living, nutrition

La formación constituye un elemento clave en nuestra rutina cotidiana. Practicar ejercicio cada jornada por un período mínimo de treinta minutos ofrece numerosas ventajas. Entre es…

腸活の基本は「腸の敵」を入れないこと！気をつけたい3つのポイント

Unknown food and drink, health advice, health and exercise, health tips, healthy living

おはようございます。
 
 美容ライターの神野はな
 
 です。


 この連載では、内側からの美しさを引きだす『腸活』をテーマに、簡単に実践できる方法をご紹介しています。

<h2>
 なにげなく「腸の敵」を入れていませんか？
</h2>

 <img data-document-id="cms/api/amp/image/AA1Aav6x" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1Aav6x.jpg"/>


 『腸活』と言えば、腸にとっていい食事をとることが注目されがちです。もちろん、とても大事なことですが、その前に気をつけたいことは、
 
 腸の敵となるものを入れないこと
 
 です。


 いくら腸にいいものを取り入れていても、腸に良くないものをたくさんとっていては、腸内環境を整えることが難しくなってしまいます。


 そこで今回は、腸活の基本である
 
 腸の敵を入れないこと
 
 について、気をつけたい３つのポイントをお伝えします。

<h2>
 腸の敵を入れない！気をつけるポイント３つ
</h2>
<h2>
 【１】とりすぎないようにしたい食品
</h2>

 <img data-document-id="cms/api/amp/image/AA1AasYO" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AasYO.jpg"/>


 普段、何気なく口にしているものの中には、腸にとって負担となる食品が多くあります。以下の食品は手軽でおいしいですが食べ過ぎには注意しましょう。


 ・
 
 ファストフード
 
 …脂肪分が多く、食品添加物もたくさん使われています。


 ・
 
 インスタント食品
 
 …多くの添加物が含まれ、塩分も高めです。


 ・
 
 加工肉
 
 …ウインナーやハムなどの加工肉には、色味や風味を保つために発色剤が使われていることが多いです。


 ・
 
 コンビニ食品
 
 …賞味期限を長くするため保存料が多く使用されている場合があります。


 ・
 
 小麦粉
 
 …輸入された小麦粉には漂白剤が使われているものもあります。


 ・
 
 甘いお菓子やジュース
 
 …白砂糖を多く含むものは悪玉菌を増やす原因に。水分はお茶や水を選びましょう。

<h2>
 【２】食品添加物の少ないものを選ぶ
</h2>

 <img data-document-id="cms/api/amp/image/AA1AaqsE" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AaqsE.jpg"/>

<h3>
 〇原材料表示欄をチェック
</h3>

 着色料や保存料などの食品添加物は、体内に蓄積される可能性があり、腸内環境にも影響を与えます。


 食品の原材料表示欄をチェックしたことはありますか？
 
 『／(スラッシュ)』は添加物をわかりやすく表示するための記号
 
 で、記号の前は「原材料」、後は「添加物」を意味しています。


 食品を選ぶ時には、この『／』の後に書かれた添加物の多さや種類をチェックするのがポイント。できるだけ添加物の少ないものを選ぶようにしてみてください。


 ※栄養強化が目的の添加物などは表示が免除されており、『／』の記載がない＝無添加とは限りません。

<h3>
 〇カロリーゼロでも要注意
</h3>

 また、ダイエット中に選びがちなカロリーゼロの飲み物にも注意が必要です。これらには人工甘味料が使用されており、砂糖の何百倍の甘さがあるのにカロリーはわずか。
 
 人工甘味料は、腸内環境を乱すだけでなく甘味依存のリスクもある
 
 といわれています。


 甘さが欲しい場合は、メープルシロップやはちみつなどの
 
 天然由来の甘味料を選ぶように
 
 しましょう。

<h2>
 【３】抗生物質は医師の判断のもとで正しく服用を
</h2>

 <img data-document-id="cms/api/amp/image/AA1AaqsF" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AaqsF.jpg"/>


 抗生物質は、病気の原因となる菌を退治するためになくてはならない薬です。しかしその一方で、腸内に入ると悪い菌だけでなく、良い菌までも殺してしまうリスクがあります。これにより、腸内環境の乱れや、免疫力の低下を招くことも。腸活にとっては大敵といえるでしょう。


 抗生物質は、自己判断で安易に飲んだり、途中でやめたりすることは危険です。
 
 医師の指示に従い、用法・用量を守って正しく服用することが大切
 
 です。


 治療で服用する場合は、より腸を意識した食事を心がけるようにしてみてくださいね。

<h2>
 まとめ
</h2>

 <img data-document-id="cms/api/amp/image/AA1AaoEk" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AaoEk.jpg"/>


 腸活を行う時には、
 
 『腸の敵を入れないこと』をまず意識
 
 してみてください。腸に良いものを取り入れた時に、より腸内環境が整いやすくなり、健康や美容にも嬉しい効果をもたらしてくれますよ。


 とはいえ、「一切とらない！」と極端に制限するのではなく、
 
 できるだけ減らしていく意識を持つことが大切
 
 。無理のない範囲で減らす努力を続けてみてくださいね。


 <img data-document-id="cms/api/amp/image/AA1AazRT" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AazRT.jpg"/>

<h3>
 寒い季節に取り入れたい！「体を温める」腸活アクション3つ
</h3>

 体を温めるケアの大切さと、腸を体の内側と外側の両方から温める腸活を意識して取り入れてみましょう。


 記事を読む


 最後までお読みいただきありがとうございました。今日も素敵な1日をお過ごしください。

腸活の基本は「腸の敵」を入れないこと！気をつけたい3つのポイント

Unknown food and drink, health advice, health and exercise, health tips, healthy living

おはようございます。美容ライターの神野はなです。この連載では、内側からの美しさを引きだす『腸活』をテーマに、簡単に実践できる方法をご紹介しています。なにげなく「腸の敵」を入れていませんか？『腸活』と言えば、腸にとっていい食事をとることが注目されがちです。もちろん、とても大事なことですが、その前に気をつけたいことは、腸の敵となるものを入れないこと …

10 minutes of meditation a day makes fat loss easier? Fitness trainer shares 'realistic weight loss advice' to burn fat

Unknown exercise for weight loss, health & fitness, healthy living, weight loss, weight loss advice

<img data-document-id="cms/api/amp/image/AA1A4KIb" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1A4KIb.jpg"/>

 Out of sight, out of mind! Remove junk food from your kitchen to avoid temptation if you are serious about shedding kilos, according to
 Rishabh Telang
 . The fitness coach and Cult.Fit founder said in a recent Instagram post that by incorporating his 'realistic' tips into your daily routine, you'll be well on your way to achieving a healthier
 weight loss
 .
 
 Also read |
 
 
 Want a flat tummy? Fitness trainer shares 5 tips to help lose belly fat: ‘Avoid drinking your calories’
 

<h2>
 Sleep, stress, your environment shape your results
</h2>

 Rishabh shared how you should focus on sustainable lifestyle changes rather than quick fixes. He also spoke about how to avoid fat storage around belly. He wrote, “After two decades in fitness, here's some realistic weight loss advice...”


 In his caption he wrote, “The most powerful weight loss strategies aren’t the ones that require superhuman willpower. They’re the ones that work with your body’s natural systems. Swipe through to learn how sleep, stress, and your environment shape your results more than you might realise.”

<div>
 
 
</div>
<h2>
 Prioritise sleep and manage stress
</h2>

 1. “
 Inadequate sleep
 disrupts hunger-regulating hormones, leading to increased cravings and episodes of overeating. Prioritise 7-9 hours of sleep every night,” Rishabh said.


 2. “Non-exercise activity is your weight loss superpower. It is all about how active you are throughout the day, outside of your gym workout. Tracking 10,000 steps or taking the stairs more often are needle-moving behaviours for your goal,” he added.


 3. Rishabh further said, “Long-term
 stress
 triggers fat storage around the belly and everywhere else. Make sure to focus on slowing down. 10 minutes of meditation a day is purely magical and it makes fat loss much easier.”

<h2>
 Avoid crash diets and stay hydrated
</h2>

 4. “If the food is within your reach, you will eventually eat it. If you are serious about weight loss, make sure you clear your kitchen of junk food. You will be amazed at how impactful this will be,” Rishabh said.


 5. He added, “
 Crash diets
 may seem to work in the short-term, but they lead to long-term damage to your metabolism and your relationship with food. Weight management requires fundamental shifts in habits that you can follow for the rest of your life.”


 6. “
 Stay hydrated
 because it can impact how much you eat. In fact, downing 500 ml water before eating meals is a very effective strategy to control portion sizes,” according to Rishabh.


 
 Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
 


 Read more news like this on

10 minutes of meditation a day makes fat loss easier? Fitness trainer shares 'realistic weight loss advice' to burn fat

Unknown exercise for weight loss, health & fitness, healthy living, weight loss, weight loss advice

Out of sight, out of mind! Remove junk food from your kitchen to avoid temptation if you are serious about shedding kilos, according to Rishabh Telang . The fitness coach and Cult.Fit founder said…

Top 5 Full-Fat Foods That Boost Gut Health – Including Delicious Recipes

Unknown diet and nutrition, gut health, health, healthy eating, healthy living

<img data-document-id="cms/api/amp/image/AA1zZjEq" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1zZjEq.jpg"/>

 Gut health
 It plays an enormous role in my daily existence. This field wasn't around back when I was studying medicine roughly ten years ago; we never received instruction on the gut microbiome’s functions. The gut was described as quite a passive organ: it takes in nutrients, nothing more. Frankly, it seemed rather dull at the time.


 However, as I specialized in gastroenterology, science concurrently progressed with new insights into how the gut microbiome is a highly dynamic living ecosystem and significantly influences various bodily functions. This led us to discover that
 The brain and intestines are interconnected.
 Through microorganisms, nerve signals, and hormonal influences, along with the practical outcomes of these interactions on health and illness. This has truly been a revelation for me since I had been attempting to bridge the gap between diet and digestive well-being; the gut microbiome served as the crucial connection linking them together. Additionally, this newfound knowledge has provided profound insights into comprehending my patients and their conditions.


 When we talk about
 gut health
 When we refer to the bacteria, fungi, and yeasts that mainly reside in your small and large intestine, though scientifically speaking, your gut encompasses everything from your mouth to your anus.


 We possess over a hundred trillion gut bacteria, which we often call microbes and collectively refer to as our gut microbiome; together, these organisms tip the scales at more than 2 kilograms (4 pounds).


 Their role involves extracting nutrients from the food we consume, sustaining a healthy intestinal lining, preventing inflammation, and interacting with the remainder of our body via nerve signals, hormonal activity, and immune responses. We now consider our microbiome an unseen organ due to its substantial impact on our overall bodily functions and well-being.


 The meals you consume can affect the makeup of these microorganisms. Studies indicate that a greater variety in your gut microbiome (which means having many differing types) tends to be beneficial.
 species of gut bugs
 The more variety in our diet, the better, as it helps reduce the risk of weight gain, type 2 diabetes, heart disease, and surprisingly, depression and anxiety. Thus, the food we consume and the health of our gut microbiome can genuinely impact the rest of our bodily functions.


 Fat plays a crucial role in overall well-being. It serves as a vital macronutrient providing essential energy. Additionally, beneficial fats form the foundation of excellent digestive health.

<h2 class="u-heading-size-medium u-heading-style-normal">
 The five most beneficial high-fat foods for your gut health
</h2>
<h2 class="u-heading-size-medium u-heading-style-colour">
 1. Full-fat Greek yogurt
</h2>

 Using full-fat Greek yogurt is an excellent method for including fermented dairy items in your meals and supporting digestive well-being.


 It is a fermented and probiotic food, meaning that it’s full of beneficial bugs and works to restore the balance of bacteria in our gut for the better. As an added bonus, it also has a lot of protein in it, which helps with fullness.


 This is why yogurt is a key ingredient in all of my recipes, like in my coronation chicken pasta salad, where it is used as a mayonnaise replacement.


 To pick a
 healthy yogurt
 , check the ingredients list and pick one that has only yogurt or milk and a live culture listed.


 I wouldn’t recommend low-fat yogurt. Once the fat is gone, emulsifiers have to be added back in to stabilise the structure, which aren’t good for our health. Likewise, flavoured yogurts have sweeteners and additives that are thought to harm gut health.


 To add flavour to plain Greek yogurt, I blend frozen fruit and mix it in. It’s all natural, not got any added nasties and kids will love it as well.

<h2 class="u-heading-size-medium u-heading-style-colour">
 2. Extra virgin olive oil
</h2>

 I’m generous with olive oil, drizzling it on most of my meals.


 That’s because, while it is high in fat, these are good fats, and it’s full of polyphenols and other helpful ingredients that act as antioxidants in the body, which are important for our gut and heart health.


 Antioxidants and other bioactive molecules in olive oil neutralise harmful molecules called free radicals, which can cause inflammation and damage cells in the gut lining.


 If the lining of the gut becomes compromised, persistent mild inflammation can occur. Numerous researchers think this ongoing inflammation could result in various bowel-related issues such as swelling and tummy pain — often referred to as the "leaky gut syndrome".


 Nonetheless, I typically avoid heating olive oil to high temperatures in my dishes because doing so breaks down the fats and produces compounds that may not be good for our well-being.

<h2 class="u-heading-size-medium u-heading-style-colour">
 3. Cottage cheese
</h2>

 I'm thrilled that cottage cheese has undergone a transformation. It wasn't popular until about one or two years ago when people discovered that it's high in protein, affordable, and tasty.


 It undergoes fermentation and may include probiotics – beneficial microorganisms that enhance gut biodiversity – to aid digestive well-being. It serves as a delicious, simple foundation that you can customize with various ingredients. I always keep some at home.

<h2 class="u-heading-size-medium u-heading-style-colour">
 4. Fish
</h2>

 I often prepare salmon and mackerel since, besides being incredibly tasty, they are rich in omega-3 fatty acids.


 These kinds of fats have consistently been associated with improved heart health and decreased inflammation, even within the gut lining. They also aid in repairing damage. Some
 studies
 propose that omega-3s might also have a direct beneficial effect on our gut microbiome.


 Linseed and chia seeds are among the botanical sources of omega-3 fatty acids that I incorporate into my dishes as well.

<img data-document-id="cms/api/amp/image/AA1zZexS" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1zZexS.jpg"/>
<h2 class="u-heading-size-medium u-heading-style-colour">
 5. Sour cream
</h2>

 Sour cream excels at enhancing the flavor of dishes, thanks to its slight fermentation which introduces beneficial bacteria that boost microbial variety in your digestive system. Additionally, it offers a light and delightful taste with an added tanginess to meals.

<h2 class="u-heading-size-medium u-heading-style-normal">
 Gut-friendly eats for filling up your pantry
</h2>
<h2 class="u-heading-size-medium u-heading-style-colour">
 Fresh fruit and vegetables
</h2>

 Since they are rich in fiber, which nourishes beneficial bacteria in the intestines, fresh fruits and veggies are essential for maintaining a healthy digestive system. This means I dedicate quite a bit of time during my trips to the grocery store to browsing these sections. Frequently, I visit the clearance area to pick out items that will expire within the next day. These can later be sliced and stored in the freezer at home.

<h2 class="u-heading-size-medium u-heading-style-colour">
 Tins and packets
</h2>

 Pre-cooked grain packs can be a real time-saver. Although they cost more than their dry counterparts, having them stored away in your pantry ensures you’ve got something ready for speedy meals. This way, you avoid resorting to getting takeaways. Additionally, I ensure my shelves are well-stocked with cans of lentils, chickpeas, and legumes along with bags of nuts and seeds.

<h2 class="u-heading-size-medium u-heading-style-colour">
 Frozen
</h2>

 Frozen peas, carrots, cauliflower, spinach, onions, and fruits are essential. Additionally, I discover that using frozen garlic greatly speeds up my cooking process and requires just a few minutes to thaw.

<h2 class="u-heading-size-medium u-heading-style-colour">
 Condiments and spices
</h2>

 Curry paste, harissa pasta, and gochujang paste offer quick and easy flavours. By shopping around, you can discover options without additives and unwanted ingredients.

<h2 class="u-heading-size-medium u-heading-style-normal">
 Four gut-healthy recipes
</h2>

 
 As relayed to Emily Craig
 


 
 Enjoy The Telegraph’s extensive collection of Puzzles – gaining sharper insights daily. Sharpen your mind and enhance your spirits with PlusWord, the Compact Crossword, the challenging Killer Sudoku, and even the traditional Cryptic Crossword.

Top 5 Full-Fat Foods That Boost Gut Health – Including Delicious Recipes

Unknown diet and nutrition, gut health, health, healthy eating, healthy living

Gut health It plays an enormous role in my daily existence. This field wasn't around back when I was studying medicine roughly ten years ago; we never received instruction on the gut microbiome’s f…

9 Top Veggie Sources of Protein, Say Nutrition Experts

Unknown diet and nutrition, healthy eating, healthy living, nutrition, vegetables

Replace meat with these delicious plant-based proteins.
 
 <img data-document-id="cms/api/amp/image/AA1yBwiG" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1yBwiG.jpg"/>
 
 When discussing high-protein foods, most people often consider animal products such as beef, fish, or eggs; however, these aren’t your sole choices. A wide variety of plant-based options also provide substantial amounts of protein, allowing for both diversity and flavor in meals. Yet, which plants stand out as prime examples, and how can one incorporate them into daily eating habits? Below, leading nutritionists highlight some excellent vegetable proteins suitable even for those adhering to specific diets.
 plant-based diet
 or
 looking for meat alternatives
 .
 


 <h3>
 Meet Our Expert
 </h3>
 <ul>
 <li>
 
 Connie Elick, MS, RD,
 
 certified nutritionist and lecturer in vegan cooking techniques
 at the Institute of Culinary Education located in Los Angeles
 </li>
 <li>
 
 Natalie Allen, RD,
 
 registered dietitian
 at Missouri State University
 </li>
 </ul>


 
 Related:
 5 of the Best Vegetables to Eat, According to Nutritionists
 
 <h2>
 Edamame
 </h2>
 
 Edamame
 , or young soybeans, offer approximately
 18 grams of protein
 per 1 cup cooked, making them an excellent choice. Additionally, edamame is high in fiber, says Connie Elick, MS, RD, registered dietitian and instructor of plant-based culinary arts at the Institute of Culinary Education in Los Angeles. The young soybeans also provide omega-3 fatty acids, or "good" fats.
 
 <h3>
 How to Eat
 </h3>
 <ul>
 <li>
 Elick says to eat edamame as a protein-packed snack by boiling or roasting them, then season to taste.
 </li>
 <li>
 Blend together pureed edamame, cottage cheese, and cilantro for a
 creamy edamame dip
 .
 </li>
 <li>
 Add them along with your preferred ingredients.
 stir-fry
 for a protein kick, suggests Elick.
 </li>
 </ul>
 <h2>
 Lentils
 </h2>
 <img data-document-id="cms/api/amp/image/AA1yBrdP" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1yBrdP.jpg"/>
 
 A type of legume,
 lentils
 serve as an excellent source of vegetable-derived protein, providing
 18 grams
 per 1 cup cooked. Additionally, "lentils are high in B vitamins, magnesium, zinc, and potassium," says Natalie Allen, RD, registered dietitian at Missouri State University. They're also rich in fiber and boast anti-inflammatory properties. Another perk? "Lentils are a good source of iron, which is essential for carrying oxygen throughout the body," says Elick.
 
 <h3>
 How to Eat
 </h3>
 <ul>
 <li>
 Add lentils to your favorite vegetable burger recipe.
 </li>
 <li>
 Add lentils to salads, soups, and chilis to boost plant-based protein, suggests Allen.
 </li>
 <li>
 Slow-cook lentils with other vegetables and low-sodium vegetable broth for
 lentil soup
 , says Elick.
 </li>
 <li>
 Replace the meat with legumes and do so.
 cheesy lentil-and-black-bean nachos
 .
 </li>
 </ul>
 <h2>
 Fava Beans
 </h2>
 <img data-document-id="cms/api/amp/image/AA1yBlcQ" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1yBlcQ.jpg"/>
 
 Fava beans grow inside pods and provide significant health advantages, according to Allen. A single cup of cooked fava beans contains almost
 13 grams of protein
 In addition to antioxidants, manganese, copper, and folic acid, she mentions.
 
 <h3>
 How to Eat
 </h3>
 <ul>
 <li>
 According to Allen, for preparing the beans, you should discard the inedible green pods and then boil them; alternatively, roasting them is another option.
 </li>
 <li>
 Toss cooked
 fava beans with pasta
 , soup, or roasted vegetables," proposes Allen.
 </li>
 <li>
 Match crackers, pita bread, or veggies with a
 fava bean dip
 .
 </li>
 </ul>
 
 Related:
 How to Consume Broad Beans: Instructions for Peeling and Cooking
 
 <h2>
 Green Peas
 </h2>
 <img data-document-id="cms/api/amp/image/AA1yByPR" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1yByPR.jpg"/>
 
 You may find it surprising to know that green peas are a vegetable containing protein. A single cup of cooked green peas provides approximately
 8 grams
 According to Elick, they also contain immunity-enhancing Vitamin C. Additionally, these foods are rich in the mineral zinc, which, as Elick points out, is crucial for wound recovery and contributes to our ability to perceive tastes and smells.
 
 <h3>
 How to Eat
 </h3>
 <ul>
 <li>
 Elick recommends adding green peas to casseroles, stews, or pasta dishes to boost their protein content and add some vibrancy with their color.
 </li>
 <li>
 Elick suggests preparing a vibrant green pea hummus dip using tahini paste, lemon, and spices as an appealing twist on traditional hummus.
 </li>
 <li>
 Combine your favorite pasta with green peas, beans, and a light lemon sauce for a
 spring pasta salad
 .
 </li>
 </ul>
 <h2>
 Pinto Beans
 </h2>
 <img data-document-id="cms/api/amp/image/AA1yBnIp" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1yBnIp.jpg"/>
 
 One cup of cooked pinto beans contains approximately
 15 grams of protein
 Other significant nutrients found in pinto beans consist of fiber, folic acid, and potassium.
 
 <h3>
 How to Eat
 </h3>
 <ul>
 <li>
 Fill a whole-grain tortilla with pinto beans, followed by adding cheese, tomatoes, and lettuce to create a vegetarian-friendly burrito, as proposed by Elick.
 </li>
 <li>
 Make
 California-style vegetable burgers
 with pinto beans.
 </li>
 <li>
 Serve pinto beans with
 cilantro lime rice
 For a satisfying and tasty meal, Elick is recommended.
 </li>
 </ul>
 <h2>
 Artichoke
 </h2>
 <img data-document-id="cms/api/amp/image/AA1yBlcX" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1yBlcX.jpg"/>
 
 Artichokes offer an equal balance of nuttiness and sweetness along with being another good source of protein. They stand out
 5 grams of protein
 According to Allen, one cup of cooked [the ingredient] provides fiber, antioxidants, potassium, and magnesium. Additionally, they are a good source of copper and folate, particularly crucial for expectant mothers, as he points out.
 
 <h3>
 How to Eat
 </h3>
 <ul>
 <li>
 Make an
 artichoke salad
 For a sophisticated but straightforward side dish.
 </li>
 <li>
 Stuff entire artichokes with cheese and herbs, as demonstrated in our
 stuffed artichokes filled with feta and dill
 .
 </li>
 <li>
 Fresh and tangy, our
 marinated artichoke pasta salad
 effectively utilizes common pantry ingredients.
 </li>
 </ul>
 <h2>
 Chickpeas
 </h2>
 <img data-document-id="cms/api/amp/image/AA1yBtL9" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1yBtL9.jpg"/>
 
 The main ingredient in
 hummus
 And regarding falafel, chickpeas are brimming with protein. A single cup of cooked chickpeas has almost
 15 grams of protein
 According to Elick, chickpeas are also a rich source of magnesium and calcium.
 
 <h3>
 How to Eat
 </h3>
 <ul>
 <li>
 Use chickpeas in
 salads
 Or opt for minestrone soup to increase your protein intake, suggests Elick.
 </li>
 <li>
 Make
 roasted spiced chickpeas
 For a crispy and salty treat.
 </li>
 <li>
 Elick suggests mashing chickpeas with mayonnaise, lemon juice, and dill to create a high-protein spread suitable for sandwiches or toast.
 </li>
 <li>
 Whip up a
 chickpea and tuna dip
 for a pantry-friendly appetizer.
 </li>
 </ul>
 <h2>
 Mung Beans
 </h2>
 <img data-document-id="cms/api/amp/image/AA1yBred" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1yBred.jpg"/>
 
 Consuming one cup of cooked mung beans will provide you with an impressive amount.
 14 grams of protein
 According to Allen, the beans are abundant in antioxidants and fiber as well.
 
 <h3>
 How to Eat
 </h3>
 <ul>
 <li>
 To prepare mung beans simply, you can put them in a pressure cooker for roughly five minutes, according to Allen.
 </li>
 <li>
 You can also boil mung beans on the stovetop for 20 to 30 minutes, says Allen.
 </li>
 <li>
 Once cooked, mung beans can be added to salads,
 stir-fry
 , soup, or rice dishes.
 </li>
 </ul>
 <h2>
 Brussels Sprouts
 </h2>
 <img data-document-id="cms/api/amp/image/AA1yBpge" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1yBpge.jpg"/>
 
 Brussels sprouts can add some protein to your plate with approximately
 2 grams of protein
 per ½ cup serving, along with fiber and antioxidants. "They're also a good source of vitamin K and contain compounds that help fight inflammation," she adds.
 
 <h3>
 How to Eat
 </h3>
 <ul>
 <li>
 Roast Brussels sprouts
 until crispy, then drizzle with balsamic vinegar, suggests Allen.
 </li>
 <li>
 Alternatively,
 roast Brussels sprouts with bacon and oranges
 for a sweet and salty appetizer.
 </li>
 <li>
 Shred raw Brussels sprouts and use in a coleslaw or
 salad
 .
 </li>
 <li>
 Sauté
 Toss them with olive oil, lemon juice, salt, and pepper for a simple side dish.
 </li>
 </ul>
 
 Read the initial article on
 Martha Stewart

9 Top Veggie Sources of Protein, Say Nutrition Experts

Unknown diet and nutrition, healthy eating, healthy living, nutrition, vegetables

Replace meat with these delicious plant-based proteins. When discussing high-protein foods, most people often consider animal products such as beef, fish, or eggs; however, these aren’t y…