POLSKA DOBRZE SMAKUJE - „Czar Kaszub i kozie sery Romana Sidorkiewicza” - 17 min
Friday, August 8, 2008
What Happens When Puppies Are Dewormed
POLAND GOOD TASTES - "Czar Kashubia and goat cheese Sidorkiewicza Romana" - 17 min
POLSKA DOBRZE SMAKUJE - „Czar Kaszub i kozie sery Romana Sidorkiewicza” - 17 min
POLSKA DOBRZE SMAKUJE - „Czar Kaszub i kozie sery Romana Sidorkiewicza” - 17 min
Pokémon Monopoly Spelletjes Onl.
Improper diet and environmental factors interfere with the body's internal balance, leading to acidification , hypoxia, lymph stasis, accumulation
diet and environmental factors interfere with the body's internal balance, leading to acidification, hypoxia, lymph stasis, accumulation of toxins. It gives the effect of degeneration, decay, ie. corrosion of the body image. This causes free radicals (oxidants), reactive chemical compounds formed in the process of "burning" food in the body, in the presence of oxygen. These are: hydrogen peroxide formed from superoxide radicals and hydroxyl radical (OH-). Blurs the essential enzyme in the body free radicals are superoxide dismutase (SOD) contained in red blood cells. One molecule of this enzyme has the ability to combine two molecules of superoxide radical. To produce superoxide in the blood cells are needed copper and zinc atoms. To remove the hydrogen peroxide molecule and its expulsion from the body, requires the enzyme catalase, SOD is also contained in red blood cells. It converts hydrogen peroxide H2O2 in water. A limitation is its inability of catalase to metabolize lipid peroxides formed by free radicals from fatty acids. It also combats peroxides moving fluids phones. To combat lipid peroxide glutathione peroxidase is required. He has the ability to remove peroxides formed from fatty acids in the membranes and cellular metabolism of hydrogen peroxide in water. To the action of this enzyme required the presence of selenium. A potent scavenger of lipid peroxides is also glutathione transferase. Selenium deficiency and glutathione (tripeptide composed of three amino acids) causes the hydrogen peroxide is not converted into water and formed a very aggressive hydroxyl radical (OH-). This radical combines with fatty acids to create new additional free radicals - Lipid peroxides. Scavenger of hydroxyl radicals is the enzyme methionine reductase, amygdalina glycoside derived from the seeds of almonds, peaches, plums and cherries. Radicals peroxide due to niewysyconego one electron bond, linked to an electron, for example, stealing from the cell wall, literally tearing a hole in it and connecting to the DNA changes its structure. If minor damage is multiplied by millions of individual free radicals formed in each second, the body can be regarded as a disaster area. Reactive oxidizing materials corrode or decay of the body in the literal sense. Sometimes antioxidants give reactive oxidizing substances electron so that there was a stabilization of the molecule by the saturation of free binding, and another time neutralize free radicals by a complex linking up with them. Antioxidant is any substance that may help combat the damage caused by free radicals. These are: vitamins, minerals, hormones, chemicals and plant enzymes. 2. What is the process of glycation is believed that the aging of the organism responsible is also called. glycation. Occurs when proteins react with an excess of sugar and calcium, resulting in insoluble protein complexes are formed - the sugar - calcium. With the passage of time combined with collagen - the building blocks of tendons, joints, blood vessels and skin. This process leads to deposition of the inner wall of blood vessels to form an outbreak of atherosclerosis, the organ motion leads to degeneration of joints, tendons and fascia. Prevent this is to use a low carb diet and incorporating into the permanent use of chromium salts or nicotinic acid, picolinic, organic compounds of zinc, selenium, copper, magnesium, silicon, manganese, molybdenum, sulfur, iron, germanium, vitamins A, C, E, compounds of origin plant fatty acids - omega 3,6,9. The body builds those components in the structure of its enzymes, involved in all the metabolic processes of the body. Formation of free radicals in the body is a process with 100% normal but the excess caused by the external and internal factors are very harmful. This process helps foster:
physical and psychological stress, which is nourished by the metabolism of oxygen rather than oxygen.
Ozone in the air.
car exhaust.
tobacco smoke.
Inflammation.
ionizing radiation and electromagnetic fields.
Water Pollution.
High converted food products.
Heavy metals.
Industrial chemicals.
drugs. 3. Toxic Because our food is often impoverished soil with adequate minerals for the body, it reared its vegetables and fruits also do not contain valuable links to our health. The negative balance of minerals, vitamins and antioxidants leads to rapid wear on the body. In more than 80 diseases associated with aging can be improved with antioxidants. Indiscriminate use of herbicides and pesticides in aerial plants and non-withdrawal periods, they put food toxic compounds accumulating in the body. Excessive cultivation of land and the use of synthetic fertilizers leads to the depletion of plants in terms of their content of vitamins and minerals. Fruits coated with wax technical (Carnuba), protecting them from drying out. To improve the taste and smell are used MSG. It accelerates the ripening of the fruit using a lamp emitting light at a specific wavelength. In the U.S., 40% of all antibiotics produced by the pharmaceutical industry are added to feed to farm animals to protect against infectious diseases. In order to accelerate the growth of cattle and increase milk production, added to the feed, growth hormones and female hormones. When eaten by humans their meat and dairy products are destroyed in the gut-friendly bacteria we (Lactobacillus), resulting in the incidence of candidiasis malabsorption of vital importance for us of nutrients. Eating meat causes saturated hormones in women increases the incidence of breast, uterus, dysmenorrhea, premature puberty in girls and in men impotence and premature aging. Irradiation of food causes the liquidation of unwanted mold and bacteria, and valuable vitamins for our body. Food are also added: dyes, cyclamate, an artificial sweeteners, nitrates and many others. Scientists detect in soil and high concentrations of lead, cobalt, mercury and aluminum. Toiletries, kitchen utensils, chemical softeners, some paints, plastic products, paints, solvents, and dental fillings may contain these dangerous metals, and those accumulating remove the first line of defense in our body. 4. Antioxidants plant compounds - is a group of bioflavonoids 5000 identified constituents having properties superprzeciwutleniaczy. 1. Picnogenol Another name for this compound - an extract from maritime pine bark, pine bark, Canadian Seed grapes. Complexes is the trading name proanthocyanidins and polyphenols. It is soluble in water and acts in the intracellular and intercellular fluid. Inhibits the highly reactive free radical - nadazotan and combining hydrogen peroxide with chloride. Stimulating the immune system, lowers blood pressure through relaxation of blood vessels, prevents platelet aggregation, which prevents strokes and heart attacks. Increases the cytotoxic activity of white blood cells whose job is to destroy viruses and tumor cells. It reduces swelling and inflammation. By inhibiting the oxidation of LDL cholesterol prevents atherosclerosis, maintains the correct state of endothelial cells of arteries, prevents pain and swelling of the lower limbs. He can reverse the damage done to skin by ultraviolet radiation of the sun. Overcomes the blood - brain barrier, so it can fight free radicals in the brain. It protects against the harmful effects of free radicals produced by radiation, pesticides, pollution, chemicals and heavy metals. Absorbed from the body within seconds, increasing the effectiveness of other nutrients such as vitamin C, E and A. It inhibits the production of enzymes that cause breakdown of collagen, which are direct or indirect cause of allergies and inflammation. Collagen strengthens intercellular substance of blood vessels, which reduces vascular permeability and improves blood circulation. It accelerates the healing process of soft tissue. Proantocyjanidy are 50 times stronger than vitamin E and 20 times the vitamin C. The best sources include grapes, oranges, grapefruits, tomatoes, fruits of wild rose, plum, lemon juice, peaches and blackberries. The dose of grape seed extract is 150-200 mg / day. 2. There quercetin in onions, peppers, garlic and green tea. It is a powerful antioxidant. Beneficial effects of quercetin on the cardio - vascular expressed anti-oxidation of low density lipoprotein (LDL), or "bad cholesterol," by free radicals. It was found that foods containing flavonoids reduced the mortality caused by coronary artery disease, the incidence of first myocardial infarction, reduced the risk of stroke. 3. Carotenoids is a group of about 500 plant nutrients that give fruits and vegetables colors: yellow, orange and red. Green leafy vegetables also contain a lot of carotenoids, but their color is masked by the presence of green chlorophyll. Popular wisdom was that "food color is good for health. This group includes: alpha-carotene, beta-carotene, cryptoxanthin, lycopene, lutein and zeaxanthin. Beta, alpha-carotene and cryptoxanthin have the activity of retinol, which means that they are precursors of vitamin A. However, it is lycopene, which is not a precursor of vitamin A was the most potent antioxidant with the group of carotenoids. Their action is to combat free radicals, thereby reducing DNA damage - the cause of most cancers. a. Beta-carotene is very important for the immune system, especially that part which is responsible for overseeing anti. It helps fight infection. Most are his carrot, peach, spinach, pumpkin, headless cabbage. Decreases by 40% the risk of heart attack, due to inhibition of oxidation of polyunsaturated fatty acids. An excellent source of beta - carotene are dark-colored vegetables such as broccoli, kale, turnip greens and beets. The availability of the doubles, where vegetables are cooked by steaming. Interrupted by this bond between carotene and fiber, which improves its absorption. b. lutein and zeaxanthin zwyrodnieniom prevent macular retina. c. Processed tomato lycopene are the richest of its source. It damages the communication between tumor cells, delaying the growth and cell movement of breast cancer, lung and endometrial cancer. There are at least two times more effective than beta - carotene in reducing the damage caused by oxidation. It effectively increases the resistance of LDL to oxidation, thus inhibits the progression of atherosclerosis. Administered prophylactically with vitamin E, C and selenium reduces the risk of developing prostate cancer. The lycopene contained in products derived from processed tomatoes is absorbed better than from raw tomatoes. 4. Garlic acts as superprzeciwutleniacz, lowers blood pressure, stimulates the immune system, regulates blood sugar levels, prevent heart disease, promotes fat metabolism, relieves symptoms of intermittent claudication (leg pain with leg arterial insufficiency), prevents the development of cancer. It has antiviral, antibacterial and antifungal. As a chelator, removes toxic heavy metals. Garlic inhibits the build-up in the arteries modified fatty acids and cholesterol, lowers LDL cholesterol levels, increases HDL. Thanks to ensure the protection of the heart and arteries. Its component called ajeone no effect similar to aspirin, reduces blood viscosity, thus preventing heart attacks and strokes. Helps to remove parasites from the body. As a powerful antioxidant containing vitamin A, C, manganese, selenium, germanium, zinc. 5. Green tea Superprzeciwutleniacz of antiviral and anticancer activity. It contains polyphenols and bioflavonoids. They neutralize the harmful fats and oils, lower cholesterol and blood pressure, blocking the mechanisms that cause cancer, inhibit the growth of bacteria and viruses, improve digestion, protect against formation of ulcers, stroke. Green tea is 200 times more potent effect on protecting the brain against oxidative stress than vitamin E. This is the best scavenger of free hydroxyl radicals. 6. Hawthorn contains proantycyjanidyny. After applying including hawthorn, vitamin E and Co-Q-10 heart failure improves significantly. Dilates coronary arteries, increased heart stroke volume, reduces peripheral vascular resistance. 7. Bilberry (blueberry), cousin of blueberries, cranberries, red bilberries. It contains up to 10% polyphenols related antocyjanidynom grape seeds and pine bark extract. It prevents oxidative changes in the capillaries and arteries. The extract is used in eye diseases. It helps in cataract, in the correction of vision defects, barwnikowemu degeneration of the retina, diabetic retinopathy and associated blindness, glaucoma and macular degeneration. 8. Ginkgo biloba (ginkgo biloba) is used as an extract from the leaves. It improves blood circulation especially in the cerebral vessels. Formulation must be applied for at least 26 weeks blocks allergic reactions - decreases the incidence and severity of allergic episodes and asthma attacks until they are eliminated. Used in eye diseases mainly in retinal degenerations. Apply 80-150 mg / day. 9. Milk thistle contains silymarin. Raises glutathione levels in cells by up to 50%, increases the activity of superoxide dismutase in red blood cells. Demonstrates outstanding antioxidant affinity for liver cells. It strengthens the liver detoxification reactions in that it prevents the loss of glutathione, which is associated with the process of detoxification. It is advisable to use them for 6 - 8 weeks at a dose of 480 mg / day, then the dose should be reduced to 280 mg / day. Takes saving measure in the fight against liver cirrhosis, hepatitis, jaundice, the effects of alcohol and drug abuse. Antioxidants are not classified in any group 1 Increasing doses of lipoic acid antioxidants is vital in countering the effects of poisoning by heavy metals. In this case, the most effective antioxidant is lipoic acid, because it combines with toxic metals and neutralizes their effect. It is an ideal antioxidant counteracting aging and is involved in energy production. Penetrates into every cell of the body, because it is soluble in water and fats. Interacts synergistically with vitamin E and C. It works preferably in patients with diabetes because it normalizes blood glucose and prevents glycation process. Can reduce by 40% increased levels of total cholesterol. It is used in cardiovascular diseases - vascular supporting the supply of oxygen to the heart. In prophylaxis, a dose of 1920-1950 mg / day, therapeutic 300 - 600 mg / day. 2. Glutathione is the most potent antioxidant phone. It is produced in the body from three amino acids - cysteine, glutamic acid and glycine. Prevents many diseases, thus delaying the aging process. It stimulates the immune system, increases energy levels, improves brain function, helps reduce allergies, arthritis, cataracts, cancers and lung prostate cancer. Decrease in the level observed since 40 years of human life. It is a key component of the neutralization of hydrogen peroxide and hydroxyl radical. The body is unable to absorb pure glutathione. In order to achieve its high concentration, delivered to the body of its substrates - glutamic acid, glycine and cysteine \u200b\u200bis obtained from whey. 3. Coenzyme (Co-Q-10) is also known under the name of a Ubichinon (omnipresent), as occurs in every cell of the body. In order to obtain the minimum daily dose would need to eat 0.5 kilograms of sardines, 1 kg of liver and 1.25 pounds of peanuts. It provides fuel for the body ATP which is located in the mitochondria of cells. Co-Q-10 helps in the production of at least three enzymes needed in the cell to make it. This fuel is continuously released from our cells, so that all our body systems functioning properly. The body begins to limit the production of coenzyme at the age of 20 years, because of three reasons: lack of sufficient
its amount in the diet.
Inhibition of its production.
too quickly dispose of it. The problem of the shortage can be solved by providing the body with Co-Q-10 at doses of complement. A significant decrease in the level of coenzyme is observed in humans performing too busy lifestyle in the course of the disease, in people who abuse drugs, drink excessive amounts of alcohol, coffee, tea, etc. In people with congestive heart failure, coenzyme level is very low. When patients are given doses of additional improvement occurs in 91% of cases. Co-Q-10 makes each contraction, the heart pumped more blood, heart released, reduce the size of the heart, inferior chest pain and fatigue. With their "energetic" premature aging, can bring back about 80% of the original by the immune system. It can reduce oxidative damage to cells of the gray matter of the brain after the form of memory loss, to prevent stroke. It is used to treat breast cancer, lung, colon and other forms of cancer, the treatment of periodontitis. It is used widely to treat hypertension. The recommended dosage is 100-200 mg / day. It is absorbed better in the presence of brewer's yeast, it is best to take it with some oil. 4. DHEA (dihydroepiandrosteron) is a newly discovered hormone. The decrease is associated with the aging process. It is produced by the adrenal glands. More sensitive to its decline are men. Restriction in its generation is between 30 and 40 years of age and the age of 50 - 70 years finds 20% of its value. It stimulates the immune system, brain, muscle - increasing their weight, reduce fat in the tissues, increases the production of sex hormones estrogen and testosterone, stimulates the pancreas to produce more insulin. Obesity is associated with age, failure of cardio - vascular system, due to the change in the energy conversion from anabolic to catabolic, in which the body "eats" its own tissues to obtain needed energy. This process is associated with falling levels of DHEA. The use of this hormone in the supplementary doses has some limitations. Side effects of DHEA may have a serious nature. Women in menopause (who have low estrogen levels) may increase the risk of developing breast cancer. Stimulation of DHEA secretion by estrogen and testosterone may promote the development of some forms of cancer, the appearance of facial hair in women with breast hypertrophy in men. May cause liver damage. Should be used very carefully, marking the start of treatment, depending on the level of hormones. Before starting treatment - consult your doctor! The recommended dose for women 25-50 mg / day for men, 50-100 mg / day. 5. Melatonin Melatonin - a hormone produced by the pineal gland and gastrointestinal tract. This is called hormone of happiness, because its secretion is accompanied by feelings of satisfaction and happiness. It is the most potent antioxidant, which has so far been detected. The presence of states in each cell of the body. Is excreted in the daily cycle of sleep and waking. Begins to increase its secretion at dusk and decreased at dawn. Pineal melatonin production is limited by about 40 - 50 years old, after several consecutive years starting to calcify, and eventually cease its operation completely. This is a crucial step in the process of aging. Since then, the immune system starts to fail, increasing cancer rates. Quickly exhausts the energy, sleep becomes more irregular. These changes can even be explained by the graying of hair. Supplementing melatonin in order to stimulate the immune system causes the regrowth of the thymus and restore faded T cell activity also results in normalization of cholesterol and blood pressure, causing a decline in cardiac systolic and diastolic RR. It prevents the formation of breast cancer and prostate cancer. It is particularly effective in action against rodnikowi hydroksylowemu. After neutralizing free radicals remains stable and does not require filling like other oxidants. In older people greater amount of melatonin can restore a higher level of energy and efficiency, so that you will feel younger. It is believed that melatonin in the body directs the entire system of antioxidants and are therefore in every cell of your body. It shall be given at a dose of 1 - 3 mg for a few hours. at bedtime, over 65 years can increase the dose to 5 mg. Warning - prolonged sexual activity. First elements Chromium Supplementation of this element is especially recommended for diabetes. Used in the diet lowers the level of sugar, improves glucose tolerance, lowers insulin levels, total cholesterol and fatty acids raises levels of good HDL cholesterol. The recommended dose is 200 - 400 mg of chromium a day, or picolinic acid in the same dose of chromium nicotinate. 2. Copper Element harmful in excess. Copper deficiency is associated with copper deficiency of superoxide dismutase, the antioxidant defense system. Hypochromic anemia is often associated with a deficiency of copper and selenium. 3. Manganese is an important element in association with copper and selenium plays a fundamental role in antioxidant enzyme systems superoxide dismutase. 4. Magnesium is involved in the production of white blood cells, which are crucial in fighting infections and other diseases. As the element is a calcium antagonist. Symptom of magnesium deficiency, or excess calcium in the ratio of magnesium are muscle tremors, a tendency to superficial muscle pain, the nervous tics, stuttering, trouble falling asleep, waking up in the morning, closing in on itself, isolated in relation to the environment. The recommended dose is 200 - 800 mg / day. 5. Potassium Potassium deficiency causes specific symptoms - swelling around the ankles, abnormal the brain and cerebellar symptoms like headache, impaired balance, impaired motor coordination. On the part of the intestines - hyperacidity and heartburn symptoms. Other - dryness and skin eruptions, impaired memory, constipation, depression, impaired motor function, nervousness, sometimes unquenchable thirst, the variable activity and cardiac arrhythmias, elevated cholesterol levels, insomnia, low blood pressure, epilepsy and muscular weakness. 6. Selenium is involved in the production of the enzyme glutathione peroxidase. Decreases by 46% oxidation of LDL, which reduces by half cholesterol prepared to produce plaques. In conjunction with vitamin E, strengthens our immune system and thyroid function and maintain a healthy heart, liver and pancreas. Adding zinc reduces enlarged prostate. Found to be in high concentration in semen of men, and therefore it is considered that can affect fertility. Recommended dosage: 50 - 200 ug / day. Found in meat, fish, beans, beer yeast, lucerne, parsley, onion, garlic, molasses, broccoli. 7. Included in the sulfur of cysteine, glutathione (Group of amino acids), indoles and a group of compounds (isothiocyanates), blocking and inhibiting the action of cancer cells. Food source of sulfur are: eggs, cereal grains, dried fruits, nuts, honey and vegetables. In the body, prevents the glycation process. 8. Zinc is included in more than 200 enzymes including superoxide dismutase (SOD) and enzymes responsible for production of DNA and RNA. In addition to the participation of the antioxidant, zinc stimulates the immune system at the cellular level and increases the number of T cells that fight infection. It is essential for cell growth and accelerates wound healing. Can heal stomach ulcers. With anti-inflammatory action helps to treat acne and arthritis. It is effective in treating psoriasis. It is needed for proper operation of the senses of taste and plays an important role in the development and function of male genital organ and prostate. The decrease of zinc level parallel to the aging of the organism is associated with many diseases, associated with decreasing efficiency of the immune system. Also arise if the conditions for the development of degenerative changes. In nieżytowych infections of upper respiratory tract, it shortens the duration of the disease from 8 - 9 days to 4 days. Its destructive action of the antiviral, antibacterial, is probably related to its antioxidant properties. Zinc plays a fundamental role in the production of insulin, both in the first stage, when insulin is stored in pancreatic beta cells as crystals of zinc and later, when insulin binds to liver cells and fat cells. Many people with diabetes are recommended a diet rich in fiber, which is beneficial to normalize blood sugar levels, but aggravated the absorption of zinc. Each, so these patients should use additional doses of zinc. The recommended dose for adults 1915 to 1930 mg / day for children 5-10 g / day. Vitamins are divided into water-soluble and fat. Are considered micronutrients because our bodies are needed to regulate metabolism, the release of energy from fat consumed. Serve as catalysts, enzymes work uaktywniających. Vitamins A, D, E and K are fat soluble, can be stored in fat for a while and reach toxic levels if taken in too large doses for a long time. Vitamins B and C are transmitted in the body in water solutions and each of their excess daily excretion. With special vitamin-oxidative properties zaliczmy - vitamin A, B, C, E and P. Vitamin P is called the newly discovered group of flavonoids. 1. Vitamin A carotenoids are the precursors. Retinol is in foods as dorszowy blubber, liver, egg yolks, and dairy products. Carotenoids alpha and beta - carotene found in plants such as spinach, broccoli, carrots, pumpkin, peach and red vegetables - tomatoes. Note - the alpha and beta carotene can be consumed in large quantities without any adverse symptoms, while retinol is fat soluble and can give signs of toxicity in overdose. Vitamin A is necessary to maintain the health of wet, soft tissue, such as mucous membranes, skin, hair. Vitamin A deficiency symptoms are dryness of the tissues. As a powerful antioxidant neutralizes free radicals and helps to remove harmful changes in the body, eg caused by cigarette smoking. If necessary, stimulates the immune system to fight bacterial infections. Chronic deficiency can lead to stunted growth, insomnia, fatigue and weight loss. The positive effects are observed, in addition to its scarcity, in ulcerative colitis. It is effective in diabetic retinopathy. Reduces the risk of atherosclerosis, cardiovascular - vascular due to its protective effect on the endothelium of blood vessels and vascular smooth muscle. The recommended dose for adults 5000 - 25,000 IU / day, half the dose for adolescents, for children 2000 - 3000 IU / day. 2. Team B vitamins can be used individually, but usually part of the preparations referred to as vitamin B complex. It is composed of 11 chemicals. Mainly act as stabilizers of cell membranes and as a natural sedative. In terms normally recommended to use 100 - 300 mg of vitamin B compleks / day. Served on an empty stomach can cause stomach discomfort and nausea. The best sources of vitamin B is the brussels sprouts, brewer's yeast, beans, peas, alfalfa, buckwheat flour, seeds, nuts, oats, whole grains, lentils, asparagus and egg yolk. 3. Folic acid is known primarily as a prenatal vitamin, because it reduces the number of birth defects. Very good results were obtained with the combination with chemotherapy in the treatment of cancer of the mouth, stomach and colon. It has good therapeutic and prophylactic effect in cardiovascular diseases - vascular diseases. In combination with vitamin E, calcium, zinc and selenium, folic acid is one of the essential nutrients for patients with rheumatoid arthritis. 4. Sam Vitamin C the body can not produce vitamin C and you need to supply it with food. Her character is the most absorbable form (ester - C) formed from the combination of ascorbic acid with calcium, selenium or zinc. In this form of vitamin C is not acidic and is better absorbed by the body. As an antioxidant, vitamin C should be used as a basic component of the diet. In smokers it is usually a large deficit. As a water-soluble, it moves freely in the fluid cell. Its purpose is to protect the mitochondria in a cell (battery power) from the harmful effects of free radicals. Vitamin E reacts with oxidative molecule itself becomes a radical by the loss of one of its electrons. Then enters the vitamin C and vitamin E restores its original state, so it can be reused and the cycle is repeated. Vitamin E can also regenerate vitamin C, act in such a way that water-soluble antioxidants and fat, giving a synergistic effect, and so much more than either substance acting separately. The best sources of vitamin C is a pineapple, Brussels sprouts, broccoli, beet green parts of onion, lemon, fruit of wild rose, grapefruit, green peas, cabbage, pepper, parsley, oranges, tomatoes, currants, turnips and radishes. 5. Vitamin E is essential for the body. The organism itself can not produce vitamin E and should be supplied with food by the dietary supplement. It is soluble in fats and excess is not eliminated from the body immediately, but is stored in adipose tissue for several days. Is a group of eight compounds, which can be divided into tocopherols and tocotrienols. The most important and most effective is the d - alpha tocopherol. The natural vitamin E (ie, d - alpha - tocopherol) is derived from vegetable oils. Synthetic vitamin E is derived from petrochemicals (dl - alpha - tocopherol) is a mixture of eight isomers, only one of which is the molecular equivalent of natural vitamin E. Vitamin E is one of the busiest antioxidants. Protects the cell membranes of blood vessels against oxidative stress, especially against lipid peroxidation. Consequently, it is an anti. It lowers triglycerides, lowers LDL cholesterol levels, increasing HDL levels. Reduces stress-induced vascular ciężkostrawnym food. Assuming the meal ciężkostrawnym vitamin C and vitamin E, the result is that if we eat a meal slightly palatable. The heart disease is preferable to a joint action of selenium and vitamin E to prevent cardiomyopathy. In turn, raises the level of vitamin C, vitamin E. The source of almost ideal combination of antioxidants to protect my heart tomatoes, ripened under natural conditions contain vitamins C and E, carotenoids and lycopene. Permanent adoption of antioxidants is more important than their quantity. The recommended dose of vitamin E 400 - 800 IU / day, preferably Vitamin C in quantities of not less than 200 mg / day. The use of antioxidants in selected disease entities first Hypertension risk factors for hypertension are: cigarette smoking, lack of exercise, perfectionism on the road to success, improper diet, excessive amounts of solid fats in the diet. Prevention - eating fish plus a supplement of omega - 3, 6 and 9, garlic, vitamin B6 (pyridoxine 100 mg / day), vitamin C 200mg/dobę minimum, an extract from the bark of maritime pine (grape seed) treatment in 200 - 300 mg / day, prophylactically 50 - 100 mg / day. 2. Diabetes risk factor is improper diet with excess fat, sugar and other carbohydrates, a diet deficient in fruits, vegetables, lack of exercise and stress. There is a high probability of damage by free radicals, B-cells of pancreatic islets Largenhansa producing insulin. Chromium deficiency is important in the diet. Prevention - return to normal diet, chromium supplementation in the form of chromium salts of picolinic acid in an amount of 200 - 400 ug / day of vitamin C at least 200 mg / day, Vitamin B3 100 mg / day, vitamin B6, 50 - 100 mg / day, Vitamin B12 1000 - 3000 ug / day, vitamin E 400 - 800 IU / day of zinc from 1915 to 1930 mg / day bilberry extract 200 mg / day, grape seed extract, garlic, onion. 3. Glaucoma is caused by abnormal composition of collagen as a basis for building the structure of the eye. The following doses are recommended - Vitamin C 2000 mg / day and in severe cases, 10 000 mg / day of flavonoids - bilberry, blueberry 240 mg / day, routine citrus dwuklapowego Ginkgo (Ginkgo biloba) to 240 mg / day. Perform testing for food allergy. Exposure to allergens causes an increase in intraocular pressure. Think of the complement of vitamins, minerals, bioflavonoids as a cheap insurance policy insurance, protecting us against aggressive environmental factors and deficiencies of these substances in food. 
diet and environmental factors interfere with the body's internal balance, leading to acidification, hypoxia, lymph stasis, accumulation of toxins. It gives the effect of degeneration, decay, ie. corrosion of the body image. This causes free radicals (oxidants), reactive chemical compounds formed in the process of "burning" food in the body, in the presence of oxygen. These are: hydrogen peroxide formed from superoxide radicals and hydroxyl radical (OH-). Blurs the essential enzyme in the body free radicals are superoxide dismutase (SOD) contained in red blood cells. One molecule of this enzyme has the ability to combine two molecules of superoxide radical. To produce superoxide in the blood cells are needed copper and zinc atoms. To remove the hydrogen peroxide molecule and its expulsion from the body, requires the enzyme catalase, SOD is also contained in red blood cells. It converts hydrogen peroxide H2O2 in water. A limitation is its inability of catalase to metabolize lipid peroxides formed by free radicals from fatty acids. It also combats peroxides moving fluids phones. To combat lipid peroxide glutathione peroxidase is required. He has the ability to remove peroxides formed from fatty acids in the membranes and cellular metabolism of hydrogen peroxide in water. To the action of this enzyme required the presence of selenium. A potent scavenger of lipid peroxides is also glutathione transferase. Selenium deficiency and glutathione (tripeptide composed of three amino acids) causes the hydrogen peroxide is not converted into water and formed a very aggressive hydroxyl radical (OH-). This radical combines with fatty acids to create new additional free radicals - Lipid peroxides. Scavenger of hydroxyl radicals is the enzyme methionine reductase, amygdalina glycoside derived from the seeds of almonds, peaches, plums and cherries. Radicals peroxide due to niewysyconego one electron bond, linked to an electron, for example, stealing from the cell wall, literally tearing a hole in it and connecting to the DNA changes its structure. If minor damage is multiplied by millions of individual free radicals formed in each second, the body can be regarded as a disaster area. Reactive oxidizing materials corrode or decay of the body in the literal sense. Sometimes antioxidants give reactive oxidizing substances electron so that there was a stabilization of the molecule by the saturation of free binding, and another time neutralize free radicals by a complex linking up with them. Antioxidant is any substance that may help combat the damage caused by free radicals. These are: vitamins, minerals, hormones, chemicals and plant enzymes. 2. What is the process of glycation is believed that the aging of the organism responsible is also called. glycation. Occurs when proteins react with an excess of sugar and calcium, resulting in insoluble protein complexes are formed - the sugar - calcium. With the passage of time combined with collagen - the building blocks of tendons, joints, blood vessels and skin. This process leads to deposition of the inner wall of blood vessels to form an outbreak of atherosclerosis, the organ motion leads to degeneration of joints, tendons and fascia. Prevent this is to use a low carb diet and incorporating into the permanent use of chromium salts or nicotinic acid, picolinic, organic compounds of zinc, selenium, copper, magnesium, silicon, manganese, molybdenum, sulfur, iron, germanium, vitamins A, C, E, compounds of origin plant fatty acids - omega 3,6,9. The body builds those components in the structure of its enzymes, involved in all the metabolic processes of the body. Formation of free radicals in the body is a process with 100% normal but the excess caused by the external and internal factors are very harmful. This process helps foster:
physical and psychological stress, which is nourished by the metabolism of oxygen rather than oxygen.
Ozone in the air.
car exhaust.
tobacco smoke.
Inflammation.
ionizing radiation and electromagnetic fields.
Water Pollution.
High converted food products.
Heavy metals.
Industrial chemicals.
drugs. 3. Toxic Because our food is often impoverished soil with adequate minerals for the body, it reared its vegetables and fruits also do not contain valuable links to our health. The negative balance of minerals, vitamins and antioxidants leads to rapid wear on the body. In more than 80 diseases associated with aging can be improved with antioxidants. Indiscriminate use of herbicides and pesticides in aerial plants and non-withdrawal periods, they put food toxic compounds accumulating in the body. Excessive cultivation of land and the use of synthetic fertilizers leads to the depletion of plants in terms of their content of vitamins and minerals. Fruits coated with wax technical (Carnuba), protecting them from drying out. To improve the taste and smell are used MSG. It accelerates the ripening of the fruit using a lamp emitting light at a specific wavelength. In the U.S., 40% of all antibiotics produced by the pharmaceutical industry are added to feed to farm animals to protect against infectious diseases. In order to accelerate the growth of cattle and increase milk production, added to the feed, growth hormones and female hormones. When eaten by humans their meat and dairy products are destroyed in the gut-friendly bacteria we (Lactobacillus), resulting in the incidence of candidiasis malabsorption of vital importance for us of nutrients. Eating meat causes saturated hormones in women increases the incidence of breast, uterus, dysmenorrhea, premature puberty in girls and in men impotence and premature aging. Irradiation of food causes the liquidation of unwanted mold and bacteria, and valuable vitamins for our body. Food are also added: dyes, cyclamate, an artificial sweeteners, nitrates and many others. Scientists detect in soil and high concentrations of lead, cobalt, mercury and aluminum. Toiletries, kitchen utensils, chemical softeners, some paints, plastic products, paints, solvents, and dental fillings may contain these dangerous metals, and those accumulating remove the first line of defense in our body. 4. Antioxidants plant compounds - is a group of bioflavonoids 5000 identified constituents having properties superprzeciwutleniaczy. 1. Picnogenol Another name for this compound - an extract from maritime pine bark, pine bark, Canadian Seed grapes. Complexes is the trading name proanthocyanidins and polyphenols. It is soluble in water and acts in the intracellular and intercellular fluid. Inhibits the highly reactive free radical - nadazotan and combining hydrogen peroxide with chloride. Stimulating the immune system, lowers blood pressure through relaxation of blood vessels, prevents platelet aggregation, which prevents strokes and heart attacks. Increases the cytotoxic activity of white blood cells whose job is to destroy viruses and tumor cells. It reduces swelling and inflammation. By inhibiting the oxidation of LDL cholesterol prevents atherosclerosis, maintains the correct state of endothelial cells of arteries, prevents pain and swelling of the lower limbs. He can reverse the damage done to skin by ultraviolet radiation of the sun. Overcomes the blood - brain barrier, so it can fight free radicals in the brain. It protects against the harmful effects of free radicals produced by radiation, pesticides, pollution, chemicals and heavy metals. Absorbed from the body within seconds, increasing the effectiveness of other nutrients such as vitamin C, E and A. It inhibits the production of enzymes that cause breakdown of collagen, which are direct or indirect cause of allergies and inflammation. Collagen strengthens intercellular substance of blood vessels, which reduces vascular permeability and improves blood circulation. It accelerates the healing process of soft tissue. Proantocyjanidy are 50 times stronger than vitamin E and 20 times the vitamin C. The best sources include grapes, oranges, grapefruits, tomatoes, fruits of wild rose, plum, lemon juice, peaches and blackberries. The dose of grape seed extract is 150-200 mg / day. 2. There quercetin in onions, peppers, garlic and green tea. It is a powerful antioxidant. Beneficial effects of quercetin on the cardio - vascular expressed anti-oxidation of low density lipoprotein (LDL), or "bad cholesterol," by free radicals. It was found that foods containing flavonoids reduced the mortality caused by coronary artery disease, the incidence of first myocardial infarction, reduced the risk of stroke. 3. Carotenoids is a group of about 500 plant nutrients that give fruits and vegetables colors: yellow, orange and red. Green leafy vegetables also contain a lot of carotenoids, but their color is masked by the presence of green chlorophyll. Popular wisdom was that "food color is good for health. This group includes: alpha-carotene, beta-carotene, cryptoxanthin, lycopene, lutein and zeaxanthin. Beta, alpha-carotene and cryptoxanthin have the activity of retinol, which means that they are precursors of vitamin A. However, it is lycopene, which is not a precursor of vitamin A was the most potent antioxidant with the group of carotenoids. Their action is to combat free radicals, thereby reducing DNA damage - the cause of most cancers. a. Beta-carotene is very important for the immune system, especially that part which is responsible for overseeing anti. It helps fight infection. Most are his carrot, peach, spinach, pumpkin, headless cabbage. Decreases by 40% the risk of heart attack, due to inhibition of oxidation of polyunsaturated fatty acids. An excellent source of beta - carotene are dark-colored vegetables such as broccoli, kale, turnip greens and beets. The availability of the doubles, where vegetables are cooked by steaming. Interrupted by this bond between carotene and fiber, which improves its absorption. b. lutein and zeaxanthin zwyrodnieniom prevent macular retina. c. Processed tomato lycopene are the richest of its source. It damages the communication between tumor cells, delaying the growth and cell movement of breast cancer, lung and endometrial cancer. There are at least two times more effective than beta - carotene in reducing the damage caused by oxidation. It effectively increases the resistance of LDL to oxidation, thus inhibits the progression of atherosclerosis. Administered prophylactically with vitamin E, C and selenium reduces the risk of developing prostate cancer. The lycopene contained in products derived from processed tomatoes is absorbed better than from raw tomatoes. 4. Garlic acts as superprzeciwutleniacz, lowers blood pressure, stimulates the immune system, regulates blood sugar levels, prevent heart disease, promotes fat metabolism, relieves symptoms of intermittent claudication (leg pain with leg arterial insufficiency), prevents the development of cancer. It has antiviral, antibacterial and antifungal. As a chelator, removes toxic heavy metals. Garlic inhibits the build-up in the arteries modified fatty acids and cholesterol, lowers LDL cholesterol levels, increases HDL. Thanks to ensure the protection of the heart and arteries. Its component called ajeone no effect similar to aspirin, reduces blood viscosity, thus preventing heart attacks and strokes. Helps to remove parasites from the body. As a powerful antioxidant containing vitamin A, C, manganese, selenium, germanium, zinc. 5. Green tea Superprzeciwutleniacz of antiviral and anticancer activity. It contains polyphenols and bioflavonoids. They neutralize the harmful fats and oils, lower cholesterol and blood pressure, blocking the mechanisms that cause cancer, inhibit the growth of bacteria and viruses, improve digestion, protect against formation of ulcers, stroke. Green tea is 200 times more potent effect on protecting the brain against oxidative stress than vitamin E. This is the best scavenger of free hydroxyl radicals. 6. Hawthorn contains proantycyjanidyny. After applying including hawthorn, vitamin E and Co-Q-10 heart failure improves significantly. Dilates coronary arteries, increased heart stroke volume, reduces peripheral vascular resistance. 7. Bilberry (blueberry), cousin of blueberries, cranberries, red bilberries. It contains up to 10% polyphenols related antocyjanidynom grape seeds and pine bark extract. It prevents oxidative changes in the capillaries and arteries. The extract is used in eye diseases. It helps in cataract, in the correction of vision defects, barwnikowemu degeneration of the retina, diabetic retinopathy and associated blindness, glaucoma and macular degeneration. 8. Ginkgo biloba (ginkgo biloba) is used as an extract from the leaves. It improves blood circulation especially in the cerebral vessels. Formulation must be applied for at least 26 weeks blocks allergic reactions - decreases the incidence and severity of allergic episodes and asthma attacks until they are eliminated. Used in eye diseases mainly in retinal degenerations. Apply 80-150 mg / day. 9. Milk thistle contains silymarin. Raises glutathione levels in cells by up to 50%, increases the activity of superoxide dismutase in red blood cells. Demonstrates outstanding antioxidant affinity for liver cells. It strengthens the liver detoxification reactions in that it prevents the loss of glutathione, which is associated with the process of detoxification. It is advisable to use them for 6 - 8 weeks at a dose of 480 mg / day, then the dose should be reduced to 280 mg / day. Takes saving measure in the fight against liver cirrhosis, hepatitis, jaundice, the effects of alcohol and drug abuse. Antioxidants are not classified in any group 1 Increasing doses of lipoic acid antioxidants is vital in countering the effects of poisoning by heavy metals. In this case, the most effective antioxidant is lipoic acid, because it combines with toxic metals and neutralizes their effect. It is an ideal antioxidant counteracting aging and is involved in energy production. Penetrates into every cell of the body, because it is soluble in water and fats. Interacts synergistically with vitamin E and C. It works preferably in patients with diabetes because it normalizes blood glucose and prevents glycation process. Can reduce by 40% increased levels of total cholesterol. It is used in cardiovascular diseases - vascular supporting the supply of oxygen to the heart. In prophylaxis, a dose of 1920-1950 mg / day, therapeutic 300 - 600 mg / day. 2. Glutathione is the most potent antioxidant phone. It is produced in the body from three amino acids - cysteine, glutamic acid and glycine. Prevents many diseases, thus delaying the aging process. It stimulates the immune system, increases energy levels, improves brain function, helps reduce allergies, arthritis, cataracts, cancers and lung prostate cancer. Decrease in the level observed since 40 years of human life. It is a key component of the neutralization of hydrogen peroxide and hydroxyl radical. The body is unable to absorb pure glutathione. In order to achieve its high concentration, delivered to the body of its substrates - glutamic acid, glycine and cysteine \u200b\u200bis obtained from whey. 3. Coenzyme (Co-Q-10) is also known under the name of a Ubichinon (omnipresent), as occurs in every cell of the body. In order to obtain the minimum daily dose would need to eat 0.5 kilograms of sardines, 1 kg of liver and 1.25 pounds of peanuts. It provides fuel for the body ATP which is located in the mitochondria of cells. Co-Q-10 helps in the production of at least three enzymes needed in the cell to make it. This fuel is continuously released from our cells, so that all our body systems functioning properly. The body begins to limit the production of coenzyme at the age of 20 years, because of three reasons: lack of sufficient
its amount in the diet.
Inhibition of its production.
too quickly dispose of it. The problem of the shortage can be solved by providing the body with Co-Q-10 at doses of complement. A significant decrease in the level of coenzyme is observed in humans performing too busy lifestyle in the course of the disease, in people who abuse drugs, drink excessive amounts of alcohol, coffee, tea, etc. In people with congestive heart failure, coenzyme level is very low. When patients are given doses of additional improvement occurs in 91% of cases. Co-Q-10 makes each contraction, the heart pumped more blood, heart released, reduce the size of the heart, inferior chest pain and fatigue. With their "energetic" premature aging, can bring back about 80% of the original by the immune system. It can reduce oxidative damage to cells of the gray matter of the brain after the form of memory loss, to prevent stroke. It is used to treat breast cancer, lung, colon and other forms of cancer, the treatment of periodontitis. It is used widely to treat hypertension. The recommended dosage is 100-200 mg / day. It is absorbed better in the presence of brewer's yeast, it is best to take it with some oil. 4. DHEA (dihydroepiandrosteron) is a newly discovered hormone. The decrease is associated with the aging process. It is produced by the adrenal glands. More sensitive to its decline are men. Restriction in its generation is between 30 and 40 years of age and the age of 50 - 70 years finds 20% of its value. It stimulates the immune system, brain, muscle - increasing their weight, reduce fat in the tissues, increases the production of sex hormones estrogen and testosterone, stimulates the pancreas to produce more insulin. Obesity is associated with age, failure of cardio - vascular system, due to the change in the energy conversion from anabolic to catabolic, in which the body "eats" its own tissues to obtain needed energy. This process is associated with falling levels of DHEA. The use of this hormone in the supplementary doses has some limitations. Side effects of DHEA may have a serious nature. Women in menopause (who have low estrogen levels) may increase the risk of developing breast cancer. Stimulation of DHEA secretion by estrogen and testosterone may promote the development of some forms of cancer, the appearance of facial hair in women with breast hypertrophy in men. May cause liver damage. Should be used very carefully, marking the start of treatment, depending on the level of hormones. Before starting treatment - consult your doctor! The recommended dose for women 25-50 mg / day for men, 50-100 mg / day. 5. Melatonin Melatonin - a hormone produced by the pineal gland and gastrointestinal tract. This is called hormone of happiness, because its secretion is accompanied by feelings of satisfaction and happiness. It is the most potent antioxidant, which has so far been detected. The presence of states in each cell of the body. Is excreted in the daily cycle of sleep and waking. Begins to increase its secretion at dusk and decreased at dawn. Pineal melatonin production is limited by about 40 - 50 years old, after several consecutive years starting to calcify, and eventually cease its operation completely. This is a crucial step in the process of aging. Since then, the immune system starts to fail, increasing cancer rates. Quickly exhausts the energy, sleep becomes more irregular. These changes can even be explained by the graying of hair. Supplementing melatonin in order to stimulate the immune system causes the regrowth of the thymus and restore faded T cell activity also results in normalization of cholesterol and blood pressure, causing a decline in cardiac systolic and diastolic RR. It prevents the formation of breast cancer and prostate cancer. It is particularly effective in action against rodnikowi hydroksylowemu. After neutralizing free radicals remains stable and does not require filling like other oxidants. In older people greater amount of melatonin can restore a higher level of energy and efficiency, so that you will feel younger. It is believed that melatonin in the body directs the entire system of antioxidants and are therefore in every cell of your body. It shall be given at a dose of 1 - 3 mg for a few hours. at bedtime, over 65 years can increase the dose to 5 mg. Warning - prolonged sexual activity. First elements Chromium Supplementation of this element is especially recommended for diabetes. Used in the diet lowers the level of sugar, improves glucose tolerance, lowers insulin levels, total cholesterol and fatty acids raises levels of good HDL cholesterol. The recommended dose is 200 - 400 mg of chromium a day, or picolinic acid in the same dose of chromium nicotinate. 2. Copper Element harmful in excess. Copper deficiency is associated with copper deficiency of superoxide dismutase, the antioxidant defense system. Hypochromic anemia is often associated with a deficiency of copper and selenium. 3. Manganese is an important element in association with copper and selenium plays a fundamental role in antioxidant enzyme systems superoxide dismutase. 4. Magnesium is involved in the production of white blood cells, which are crucial in fighting infections and other diseases. As the element is a calcium antagonist. Symptom of magnesium deficiency, or excess calcium in the ratio of magnesium are muscle tremors, a tendency to superficial muscle pain, the nervous tics, stuttering, trouble falling asleep, waking up in the morning, closing in on itself, isolated in relation to the environment. The recommended dose is 200 - 800 mg / day. 5. Potassium Potassium deficiency causes specific symptoms - swelling around the ankles, abnormal the brain and cerebellar symptoms like headache, impaired balance, impaired motor coordination. On the part of the intestines - hyperacidity and heartburn symptoms. Other - dryness and skin eruptions, impaired memory, constipation, depression, impaired motor function, nervousness, sometimes unquenchable thirst, the variable activity and cardiac arrhythmias, elevated cholesterol levels, insomnia, low blood pressure, epilepsy and muscular weakness. 6. Selenium is involved in the production of the enzyme glutathione peroxidase. Decreases by 46% oxidation of LDL, which reduces by half cholesterol prepared to produce plaques. In conjunction with vitamin E, strengthens our immune system and thyroid function and maintain a healthy heart, liver and pancreas. Adding zinc reduces enlarged prostate. Found to be in high concentration in semen of men, and therefore it is considered that can affect fertility. Recommended dosage: 50 - 200 ug / day. Found in meat, fish, beans, beer yeast, lucerne, parsley, onion, garlic, molasses, broccoli. 7. Included in the sulfur of cysteine, glutathione (Group of amino acids), indoles and a group of compounds (isothiocyanates), blocking and inhibiting the action of cancer cells. Food source of sulfur are: eggs, cereal grains, dried fruits, nuts, honey and vegetables. In the body, prevents the glycation process. 8. Zinc is included in more than 200 enzymes including superoxide dismutase (SOD) and enzymes responsible for production of DNA and RNA. In addition to the participation of the antioxidant, zinc stimulates the immune system at the cellular level and increases the number of T cells that fight infection. It is essential for cell growth and accelerates wound healing. Can heal stomach ulcers. With anti-inflammatory action helps to treat acne and arthritis. It is effective in treating psoriasis. It is needed for proper operation of the senses of taste and plays an important role in the development and function of male genital organ and prostate. The decrease of zinc level parallel to the aging of the organism is associated with many diseases, associated with decreasing efficiency of the immune system. Also arise if the conditions for the development of degenerative changes. In nieżytowych infections of upper respiratory tract, it shortens the duration of the disease from 8 - 9 days to 4 days. Its destructive action of the antiviral, antibacterial, is probably related to its antioxidant properties. Zinc plays a fundamental role in the production of insulin, both in the first stage, when insulin is stored in pancreatic beta cells as crystals of zinc and later, when insulin binds to liver cells and fat cells. Many people with diabetes are recommended a diet rich in fiber, which is beneficial to normalize blood sugar levels, but aggravated the absorption of zinc. Each, so these patients should use additional doses of zinc. The recommended dose for adults 1915 to 1930 mg / day for children 5-10 g / day. Vitamins are divided into water-soluble and fat. Are considered micronutrients because our bodies are needed to regulate metabolism, the release of energy from fat consumed. Serve as catalysts, enzymes work uaktywniających. Vitamins A, D, E and K are fat soluble, can be stored in fat for a while and reach toxic levels if taken in too large doses for a long time. Vitamins B and C are transmitted in the body in water solutions and each of their excess daily excretion. With special vitamin-oxidative properties zaliczmy - vitamin A, B, C, E and P. Vitamin P is called the newly discovered group of flavonoids. 1. Vitamin A carotenoids are the precursors. Retinol is in foods as dorszowy blubber, liver, egg yolks, and dairy products. Carotenoids alpha and beta - carotene found in plants such as spinach, broccoli, carrots, pumpkin, peach and red vegetables - tomatoes. Note - the alpha and beta carotene can be consumed in large quantities without any adverse symptoms, while retinol is fat soluble and can give signs of toxicity in overdose. Vitamin A is necessary to maintain the health of wet, soft tissue, such as mucous membranes, skin, hair. Vitamin A deficiency symptoms are dryness of the tissues. As a powerful antioxidant neutralizes free radicals and helps to remove harmful changes in the body, eg caused by cigarette smoking. If necessary, stimulates the immune system to fight bacterial infections. Chronic deficiency can lead to stunted growth, insomnia, fatigue and weight loss. The positive effects are observed, in addition to its scarcity, in ulcerative colitis. It is effective in diabetic retinopathy. Reduces the risk of atherosclerosis, cardiovascular - vascular due to its protective effect on the endothelium of blood vessels and vascular smooth muscle. The recommended dose for adults 5000 - 25,000 IU / day, half the dose for adolescents, for children 2000 - 3000 IU / day. 2. Team B vitamins can be used individually, but usually part of the preparations referred to as vitamin B complex. It is composed of 11 chemicals. Mainly act as stabilizers of cell membranes and as a natural sedative. In terms normally recommended to use 100 - 300 mg of vitamin B compleks / day. Served on an empty stomach can cause stomach discomfort and nausea. The best sources of vitamin B is the brussels sprouts, brewer's yeast, beans, peas, alfalfa, buckwheat flour, seeds, nuts, oats, whole grains, lentils, asparagus and egg yolk. 3. Folic acid is known primarily as a prenatal vitamin, because it reduces the number of birth defects. Very good results were obtained with the combination with chemotherapy in the treatment of cancer of the mouth, stomach and colon. It has good therapeutic and prophylactic effect in cardiovascular diseases - vascular diseases. In combination with vitamin E, calcium, zinc and selenium, folic acid is one of the essential nutrients for patients with rheumatoid arthritis. 4. Sam Vitamin C the body can not produce vitamin C and you need to supply it with food. Her character is the most absorbable form (ester - C) formed from the combination of ascorbic acid with calcium, selenium or zinc. In this form of vitamin C is not acidic and is better absorbed by the body. As an antioxidant, vitamin C should be used as a basic component of the diet. In smokers it is usually a large deficit. As a water-soluble, it moves freely in the fluid cell. Its purpose is to protect the mitochondria in a cell (battery power) from the harmful effects of free radicals. Vitamin E reacts with oxidative molecule itself becomes a radical by the loss of one of its electrons. Then enters the vitamin C and vitamin E restores its original state, so it can be reused and the cycle is repeated. Vitamin E can also regenerate vitamin C, act in such a way that water-soluble antioxidants and fat, giving a synergistic effect, and so much more than either substance acting separately. The best sources of vitamin C is a pineapple, Brussels sprouts, broccoli, beet green parts of onion, lemon, fruit of wild rose, grapefruit, green peas, cabbage, pepper, parsley, oranges, tomatoes, currants, turnips and radishes. 5. Vitamin E is essential for the body. The organism itself can not produce vitamin E and should be supplied with food by the dietary supplement. It is soluble in fats and excess is not eliminated from the body immediately, but is stored in adipose tissue for several days. Is a group of eight compounds, which can be divided into tocopherols and tocotrienols. The most important and most effective is the d - alpha tocopherol. The natural vitamin E (ie, d - alpha - tocopherol) is derived from vegetable oils. Synthetic vitamin E is derived from petrochemicals (dl - alpha - tocopherol) is a mixture of eight isomers, only one of which is the molecular equivalent of natural vitamin E. Vitamin E is one of the busiest antioxidants. Protects the cell membranes of blood vessels against oxidative stress, especially against lipid peroxidation. Consequently, it is an anti. It lowers triglycerides, lowers LDL cholesterol levels, increasing HDL levels. Reduces stress-induced vascular ciężkostrawnym food. Assuming the meal ciężkostrawnym vitamin C and vitamin E, the result is that if we eat a meal slightly palatable. The heart disease is preferable to a joint action of selenium and vitamin E to prevent cardiomyopathy. In turn, raises the level of vitamin C, vitamin E. The source of almost ideal combination of antioxidants to protect my heart tomatoes, ripened under natural conditions contain vitamins C and E, carotenoids and lycopene. Permanent adoption of antioxidants is more important than their quantity. The recommended dose of vitamin E 400 - 800 IU / day, preferably Vitamin C in quantities of not less than 200 mg / day. The use of antioxidants in selected disease entities first Hypertension risk factors for hypertension are: cigarette smoking, lack of exercise, perfectionism on the road to success, improper diet, excessive amounts of solid fats in the diet. Prevention - eating fish plus a supplement of omega - 3, 6 and 9, garlic, vitamin B6 (pyridoxine 100 mg / day), vitamin C 200mg/dobę minimum, an extract from the bark of maritime pine (grape seed) treatment in 200 - 300 mg / day, prophylactically 50 - 100 mg / day. 2. Diabetes risk factor is improper diet with excess fat, sugar and other carbohydrates, a diet deficient in fruits, vegetables, lack of exercise and stress. There is a high probability of damage by free radicals, B-cells of pancreatic islets Largenhansa producing insulin. Chromium deficiency is important in the diet. Prevention - return to normal diet, chromium supplementation in the form of chromium salts of picolinic acid in an amount of 200 - 400 ug / day of vitamin C at least 200 mg / day, Vitamin B3 100 mg / day, vitamin B6, 50 - 100 mg / day, Vitamin B12 1000 - 3000 ug / day, vitamin E 400 - 800 IU / day of zinc from 1915 to 1930 mg / day bilberry extract 200 mg / day, grape seed extract, garlic, onion. 3. Glaucoma is caused by abnormal composition of collagen as a basis for building the structure of the eye. The following doses are recommended - Vitamin C 2000 mg / day and in severe cases, 10 000 mg / day of flavonoids - bilberry, blueberry 240 mg / day, routine citrus dwuklapowego Ginkgo (Ginkgo biloba) to 240 mg / day. Perform testing for food allergy. Exposure to allergens causes an increase in intraocular pressure. Think of the complement of vitamins, minerals, bioflavonoids as a cheap insurance policy insurance, protecting us against aggressive environmental factors and deficiencies of these substances in food.
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Hiroshima and Nagasaki a "shield" in Poland
Hiroshima and Nagasaki a "shield" in Poland
Faced with the threat of nuclear bombs Polish Kliningradu Russian and other databases, in case of construction in Poland a U.S. missile "shield," it is worth recalling the first two nuclear bombs, used by the U.S. in 1945. This is an issue important as deceitful propaganda to justify the "Shield" in Poland, a threat from Iran is totally unacceptable.
contrast, U.S. missiles in Poland, four minutes away by air from Moscow, Russia to put a very high-risk threats "Shah and mate" by the U.S. if the Russians admit to such a situation. Logically be expected that, for example in Kaliningrad, waiting longer automatic rocket launchers, the nuclear warheads, ready to fire, at a time when the Russian radar will show the preparation for firing rockets from the U.S. nuclear head, potentially only threatening Moscow.
In this prospectus will calculate the nuclear destruction of Polish Russian bombs, it is worth recalling the anniversary of the bombing of Hiroshima August 6th, 1945, and of Nagasaki three days later, the goal, which is "ground zero" was the only Catholic cathedral in Japan. Then, about two hundred thousand people were killed in the attacks themselves and due to radioactive poisoning. Most of the victims were civilians, including several thousand workers from Korea. Twelve U.S. naval aviation pilots, trapped in a local jail, then was also killed.
President Harry Truman, Grand Master of Freemasonry, pride in the fact that he bears full responsibility for the first nuclear bombing in history, made despite protests from American commanders land and naval forces. Only the Masonic and Zionist Truman advisers were pleased with the bombing because it was supposed, among other things, to warn Stalin power of the United States and even destabilize the world, placing it in the nuclear era.
Please note that during the nuclear era, the first time in human history, people have a weapon that can make the suicide of humanity. Rightly, writes Professor Noam Chomsky, from the prestigious University of Technology Massachusetts Institute of Technology, when he warned Americans against the "final war" ("terminal value").
must remember that in the event of a nuclear bomb by Russia, Polish, Washington, you can always try to prevent the exchange of volleys between the nuclear U.S. and Russia. It would, unfortunately, only after turning the Polish radioactively contaminated land. Truman
falsely explained revenge for the Japanese attack on Pearl Harbor and the murder of prisoners by the Japanese, when in fact the President FD Roosevelt, already in 1937, came to the conclusion that only war can save the U.S. from economic collapse. For this reason, he began to provoke Japan and use Japanese imperialism, then allied with Nazi Germany. The government in Berlin wanted to subjugate Poland and Germany join and take control of Gdańsk former Polish territories annexed by Prussia.
ironic is that the sorts of writers today show the U.S. that Poland has caused the outbreak of World War II, since they would not submit to the will of Hitler, whose character appears in American literature recently as a rational man. This is a portrait far removed from reality in which Hitler wanted as soon as possible and that all costs lead to war in Germany against Russia.
Poland was a physical barrier between Germany and Russia, so that Poles have a choice to either submit to the will Hitera, or be destroyed, so that Germany had a direct border with Russia. In order to gain direct access to Russia, Hitler had to tell the Japanese who fought heavy battles with the Soviet Siberian army. Despite protests by the Japanese ally, Berlin, concluded a nonaggression pact with the Soviets in August 1939.
Hitler took revenge on the Poles for leading him to betray his Japanese allies, as well as causing direct declare war on Germany, France and Britain. Hitler wanted to beat Russia and Ukraine to seize, without a fight on the western front of Germany. In the literature on the U.S. case is not clearly described and in this way can and often are accepted Polish accusations as "irresponsible provocateur" of the Second World War.
Few people in the U.S. and Poland is aware of the Japanese-Soviet struggle in the years 1937-1939 and the fact that after losing the Battle of KhalKhim-Gol, Kalka River in Manchuria in August 1939, the Japanese tried to ceasefire Red Army. The ceasefire between the Soviets and Japan was a show on 15th September, 1939, the next day it came into force, so that on 17go September, 1939 the Red Army, no longer committed against the Japanese, Polish invaded.
risky for Polish, U.S. strategy, checkmate Russia Bazooka "Shield" on the Polish territory, threatens to attack Poland, Russia again, this time even more destructive than the Soviet invasion in Polish in 1939. The danger of Russian nuclear attack on Poland to prevent attack on the American military command and control centers in Russia. This has to be imagined, especially in August, the anniversary of U.S. attack on Hiroshima and Nagasaki, as the U.S. strategy game using the launcher, "Shield" to the Poles in Poland threatens Russian bombardment from http://www.pogonowski.com nuklearnym.info Professor . Iwo Pogonowski 
Invalid
Hiroshima and Nagasaki a "shield" in Poland
Faced with the threat of nuclear bombs Polish Kliningradu Russian and other databases, in case of construction in Poland a U.S. missile "shield," it is worth recalling the first two nuclear bombs, used by the U.S. in 1945. This is an issue important as deceitful propaganda to justify the "Shield" in Poland, a threat from Iran is totally unacceptable.
contrast, U.S. missiles in Poland, four minutes away by air from Moscow, Russia to put a very high-risk threats "Shah and mate" by the U.S. if the Russians admit to such a situation. Logically be expected that, for example in Kaliningrad, waiting longer automatic rocket launchers, the nuclear warheads, ready to fire, at a time when the Russian radar will show the preparation for firing rockets from the U.S. nuclear head, potentially only threatening Moscow.
In this prospectus will calculate the nuclear destruction of Polish Russian bombs, it is worth recalling the anniversary of the bombing of Hiroshima August 6th, 1945, and of Nagasaki three days later, the goal, which is "ground zero" was the only Catholic cathedral in Japan. Then, about two hundred thousand people were killed in the attacks themselves and due to radioactive poisoning. Most of the victims were civilians, including several thousand workers from Korea. Twelve U.S. naval aviation pilots, trapped in a local jail, then was also killed.
President Harry Truman, Grand Master of Freemasonry, pride in the fact that he bears full responsibility for the first nuclear bombing in history, made despite protests from American commanders land and naval forces. Only the Masonic and Zionist Truman advisers were pleased with the bombing because it was supposed, among other things, to warn Stalin power of the United States and even destabilize the world, placing it in the nuclear era.
Please note that during the nuclear era, the first time in human history, people have a weapon that can make the suicide of humanity. Rightly, writes Professor Noam Chomsky, from the prestigious University of Technology Massachusetts Institute of Technology, when he warned Americans against the "final war" ("terminal value").
must remember that in the event of a nuclear bomb by Russia, Polish, Washington, you can always try to prevent the exchange of volleys between the nuclear U.S. and Russia. It would, unfortunately, only after turning the Polish radioactively contaminated land. Truman
falsely explained revenge for the Japanese attack on Pearl Harbor and the murder of prisoners by the Japanese, when in fact the President FD Roosevelt, already in 1937, came to the conclusion that only war can save the U.S. from economic collapse. For this reason, he began to provoke Japan and use Japanese imperialism, then allied with Nazi Germany. The government in Berlin wanted to subjugate Poland and Germany join and take control of Gdańsk former Polish territories annexed by Prussia.
ironic is that the sorts of writers today show the U.S. that Poland has caused the outbreak of World War II, since they would not submit to the will of Hitler, whose character appears in American literature recently as a rational man. This is a portrait far removed from reality in which Hitler wanted as soon as possible and that all costs lead to war in Germany against Russia.
Poland was a physical barrier between Germany and Russia, so that Poles have a choice to either submit to the will Hitera, or be destroyed, so that Germany had a direct border with Russia. In order to gain direct access to Russia, Hitler had to tell the Japanese who fought heavy battles with the Soviet Siberian army. Despite protests by the Japanese ally, Berlin, concluded a nonaggression pact with the Soviets in August 1939.
Hitler took revenge on the Poles for leading him to betray his Japanese allies, as well as causing direct declare war on Germany, France and Britain. Hitler wanted to beat Russia and Ukraine to seize, without a fight on the western front of Germany. In the literature on the U.S. case is not clearly described and in this way can and often are accepted Polish accusations as "irresponsible provocateur" of the Second World War.
Few people in the U.S. and Poland is aware of the Japanese-Soviet struggle in the years 1937-1939 and the fact that after losing the Battle of KhalKhim-Gol, Kalka River in Manchuria in August 1939, the Japanese tried to ceasefire Red Army. The ceasefire between the Soviets and Japan was a show on 15th September, 1939, the next day it came into force, so that on 17go September, 1939 the Red Army, no longer committed against the Japanese, Polish invaded.
risky for Polish, U.S. strategy, checkmate Russia Bazooka "Shield" on the Polish territory, threatens to attack Poland, Russia again, this time even more destructive than the Soviet invasion in Polish in 1939. The danger of Russian nuclear attack on Poland to prevent attack on the American military command and control centers in Russia. This has to be imagined, especially in August, the anniversary of U.S. attack on Hiroshima and Nagasaki, as the U.S. strategy game using the launcher, "Shield" to the Poles in Poland threatens Russian bombardment from http://www.pogonowski.com nuklearnym.info Professor . Iwo Pogonowski
Thursday, March 27, 2008
Should A Man Get A Genital Exam
Maritime affairs - Polish affairs - Baltic fisheries
Maritime affairs - Polish affairs - Baltic fisheries
Fisheries
FIG. Czesław Hoc (2008-03-27) News
of
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Maritime affairs - Polish affairs - Baltic fisheries
Eng. Zbigniew Wysocki, Boguslaw Marciniak, Cpt. Miroslav Folta, Zdzislaw Janik, Gertrude Szumska MP, Gregory Hałubek (2005-03-05)
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Maritime affairs - Polish affairs - Baltic fisheries
Fisheries
FIG. Czesław Hoc (2008-03-27) News
of
listen save
Maritime affairs - Polish affairs - Baltic fisheries
Eng. Zbigniew Wysocki, Boguslaw Marciniak, Cpt. Miroslav Folta, Zdzislaw Janik, Gertrude Szumska MP, Gregory Hałubek (2005-03-05)
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Sunday, March 2, 2008
Why Is My Rc Heli Spining In Circles
Packages in Hamtramck
Packages in Hamtramck
RECIPE: Dissolve the yeast
in the Lukewarm milk for 5 minutes. Sift the flour into the scalded milk Gradually. Add the yeast mixture, Stirring until smooth. Let rise for 1 / 2 hour. Beat the salt into the egg yolks, add to flour mixture, mix well. Add the sugar and rum. Mix well. Knead until the dough no longer sticks to the sides. Gradually knead in the butter. Place in a greased bowl, turn to coat and let rise until doubled. Punch down and let rise again. Cut the dough in half, set one half aside and roll out the second half about 1/4 inch thick. Using a 2-inch biscuit cutter cut as many rounds as possible. Place a dab of jam or filling on one round, cover jam with another round and seal edges. Place the filled paczki on greased sheets, allowing room between each for rising. Repeat the process until all the dough is used. Let the paczki rise for about 1 hour or until doubled. Pour the oil into deep fryer or deep pan (about 5 inches). Heat the oil until it is about 360 to 370 degrees. Deep fry the paczki in oil for about 3 minutes per side or until golden brown on both sides. Dust with powdered sugar.
INGREDIENTS:
3 packages active dry yeast 1.5 ounces
rum 1 / 2 cup Lukewarm milk 1 cup
melted butter 6 cups flour
prune filling or cherry jam
(jams w / o added sugar) 1 cup
milk, scalded & cooled
oil for deep frying 2 teaspoons salt
powdered sugar for sprinkling 20 egg yolks
3 / 4 cup sugar 
Packages in Hamtramck
RECIPE: Dissolve the yeast
in the Lukewarm milk for 5 minutes. Sift the flour into the scalded milk Gradually. Add the yeast mixture, Stirring until smooth. Let rise for 1 / 2 hour. Beat the salt into the egg yolks, add to flour mixture, mix well. Add the sugar and rum. Mix well. Knead until the dough no longer sticks to the sides. Gradually knead in the butter. Place in a greased bowl, turn to coat and let rise until doubled. Punch down and let rise again. Cut the dough in half, set one half aside and roll out the second half about 1/4 inch thick. Using a 2-inch biscuit cutter cut as many rounds as possible. Place a dab of jam or filling on one round, cover jam with another round and seal edges. Place the filled paczki on greased sheets, allowing room between each for rising. Repeat the process until all the dough is used. Let the paczki rise for about 1 hour or until doubled. Pour the oil into deep fryer or deep pan (about 5 inches). Heat the oil until it is about 360 to 370 degrees. Deep fry the paczki in oil for about 3 minutes per side or until golden brown on both sides. Dust with powdered sugar.
INGREDIENTS:
3 packages active dry yeast 1.5 ounces
rum 1 / 2 cup Lukewarm milk 1 cup
melted butter 6 cups flour
prune filling or cherry jam
(jams w / o added sugar) 1 cup
milk, scalded & cooled
oil for deep frying 2 teaspoons salt
powdered sugar for sprinkling 20 egg yolks
3 / 4 cup sugar
Monday, February 18, 2008
Plan Pragi Z Zabytkami
have greater nutritional value of cereal whole
Groats are cereal products, resulting in a very high calorific value. Type of milling cereal grains undoubtedly affect the nutritional value of meal. According to the criterion
milling cereal grains distinguished from the
wheat - Manna,
of oats - oats, buckwheat
with - the whole roasted buckwheat, roasted, broken, grits Krakow,
millet - millet, maize
- corn, barley
- hulled barley, pearl barley broken,
All have a lot of starch, fiber and vitamins, especially B-group, as well as mineral elements magnesium, calcium, iron and phosphorus. These include high energy and easily digestible carbohydrates - 10 grams of dry cereal contains about 350 calories.
have greater nutritional value of cereal whole - groats, because they retain alueuronową layer, and with it a greater amount of protein, vitamins B1, B2, PP and minerals such as phosphorus, calcium and iron. In the process of obtaining small groats, which are derived from the endosperm of the grain, greatly reduced the value of protein, vitamin and mineral content. Is only preserved calorific value, which is due to the presence of considerable amounts of starch. This chart graphically
details the% DV That a serving of Oats provides Literal of the Nutrients of which automobile it is a good, very good, or excellent source According to our Food Rating System. Additional information about the amount of these nutrients provided by Oats can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Oats, featuring information over 80 nutrients, can be found under the Food Rating System Chart.
Health Benefits
Description
History
How to Select and Store
How to Enjoy
Safety
Nutritional Profile
References
Health Benefits
Lower Cholesterol Levels
A steaming bowl of fresh cooked oatmeal is the perfect way to start off your day, especially if you are trying to prevent or are currently dealing with heart disease or diabetes. Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan. Since 1963, study after study has proven the beneficial effects of this special fiber on cholesterol levels. Studies show that in individuals with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fiber per day (an amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23%. This is highly significant since each 1% drop in serum cholesterol translates to a 2% decrease in the risk of developing heart disease. High cholesterol levels correlate with the build up of plaques in blood vessel walls. If these plaques become damaged or simply grow too large, they can rupture, blocking a blood vessel and causing a heart attack, stroke, or blood clots elsewhere in the body. Lowering high cholesterol levels can therefore significantly reduce the risk of cardiovascular disease and stroke.
A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as oats, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.
Unique Oat Antioxidants Reduce Risk of Cardiovascular Disease
Oats, via their high fiber content, are already known to help remove cholesterol from the digestive system that would otherwise end up in the bloodstream. Now, the latest research suggests they may have another cardio-protective mechanism.
Antioxidant compounds unique to oats, called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease, suggests a study conducted at Tufts University and published in The Journal of Nutrition.
In this study, laboratory animals were fed saline containing 0.25 grams of phenol-rich oat bran, after which blood samples were taken at intervals from 20 to 120 minutes. After 40 minutes, blood concentrations of avenanthramides had peaked, showing these compounds were bioavailable (able to be absorbed).
Next, the researchers tested the antioxidant ability of avenanthramides to protect LDL cholesterol against oxidation (free radical damage) induced by copper. Not only did the avenanthramides increase the amount of time before LDL became oxidized, but when vitamin C was added, the oat phenols interacted synergistically with the vitamin, extending the time during which LDL was protected from 137 to 216 minutes.
In another study also conducted at Tufts and published in Atherosclerosis, researchers exposed human arterial wall cells to purified avenenthramides from oats for 24 hours, and found that these oat phenols significantly suppressed the production of several types of molecules involved in the attachment of monocytes (immune cells in the bloodstream) to the arterial wall-the first step in the development of atherosclerosis.
Oat avenanthamides suppressed production of ICAM-1 (intracellular adhesion molecule-1) and VCAM-1 (vascular adhesion molecule-1), E-selectin, and the secretion of pro-inflammatory cytokines KL-6, chemokines IL-8 and protein MCP-1 (monocyte chemoattractant protein). Our advice: Cut an orange (which is rich in vitamin C) in quarters or pour yourself a glass of orange juice to enjoy along with your oatmeal. If you prefer some other grain for your breakfast cereal, top it with a heaping spoonful of oat bran.
Prevent Heart Failure with a Whole Grains Breakfast
Heart failure is the leading cause of hospitalization among the elderly in the United States. Success of drug treatment is only partial (ACE inhibitors and beta-blockers are typically used; no evidence has found statins safe or effective for heart failure), and its prognosis remains poor. Follow up of 2445 discharged hospital patients with heart failure revealed that 37.3% died during the first year, and 78.5% died within 5 years. Arch Intern Med. 2007 Mar 12;167(5):490-6.;Eur Heart J. 2006 Mar;27(6):641-3.
Since consumption of whole grain products and dietary fiber has been shown to reduce the risk of high blood pressure and heart attack, Harvard researchers decided to look at the effects of cereal consumption on heart failure risk and followed 21,376 participants in the Physicians Health Study over a period of 19.6 years. After adjusting for confounding factors (age, smoking, alcohol consumption, vegetable consumption, use of vitamins, exercise, and history of heart disease), they found that men who simply enjoyed a daily morning bowl of whole grain (but not refined) cereal had a 29% lower risk of heart failure. Arch Intern Med. 2007 Oct 22;167(19):2080-5. Isn't your heart worth protecting, especially when the prescription-a morning bowl of hearty whole grains-is so delicious? For quick, easy, heart-healthy, whole grain recipes, click The World's Healthiest Foods, and look at the "How to Enjoy" section in any of our grain profiles.
Significant Cardiovascular Benefits for Postmenopausal Women
Eating a serving of whole grains, such as oats, at least 6 times each week is an especially good idea for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease (CVD).
A 3-year prospective study of over 200 postmenopausal women with CVD, published in the American Heart Journal, shows that those eating at least 6 servings of whole grains each week experienced both:
Slowed progression of atherosclerosis, the build-up of plaque that narrows the vessels through which blood flows, and
Less progression in stenosis, the narrowing of the diameter of arterial passageways.
The women's intake of fiber from fruits, vegetables and refined grains was not associated with a lessening in CVD progression.
Enhance Immune Response to Infection
In laboratory studies reported in Surgery, beta-glucan significantly enhanced the human immune system's response to bacterial infection. Beta-glucan not only helps neutrophils (the most abundant type of non-specific immune cell) navigate to the site of an infection more quickly, it also enhances their ability to eliminate the bacteria they find there.
According to study leader Jonathan Reichner of the Department of Surgery at Rhode Island Hospital and Brown University, priming neutrophils with beta-glucan helps these immune defenders quickly locate the bacterial mother lode within infected tissue. And this more rapid response to infection results in faster microbial clearance and healing. Since our non-specific immune defenses are the body's first strike forces against invading pathogens, starting your day with a bowl of oatmeal may boost your immune response in addition to your morning energy levels.
Stabilize Blood Sugar
Studies also show that beta-glucan has beneficial effects in diabetes as well. Type 2 diabetes patients given foods high in this type of oat fiber or given oatmeal or oat bran rich foods experienced much lower rises in blood sugar compared to those who were given white rice or bread. Starting out your day with a blood sugar stabilizing food such as oats may make it easier to keep blood sugar levels under control the rest of the day, especially when the rest of your day is also supported with nourishing fiber-rich foods.
Oats and Other Whole Grains Substantially Lower Type 2 Diabetes Risk
Oats and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion.
The FDA permits foods that contain at least 51% whole grains by weight (and are also low in fat, saturated fat, and cholesterol) to display a health claim stating consumption is linked to lower risk of heart disease and certain cancers. Now, research suggests regular consumption of whole grains also reduces risk of type 2 diabetes. (van Dam RM, Hu FB, Diabetes Care).
In this 8-year trial, involving 41,186 particpants of the Black Women's Health Study, research data confirmed inverse associations between magnesium, calcium and major food sources in relation to type 2 diabetes that had already been reported in predominantly white populations.
Risk of type 2 diabetes was 31% lower in black women who frequently ate whole grains compared to those eating the least of these magnesium-rich foods. When the women's dietary intake of magnesium intake was considered by itself, a beneficial, but lesser-19%-reduction in risk of type 2 diabetes was found, indicating that whole grains offer special benefits in promoting healthy blood sugar control. Daily consumption of low-fat dairy foods was also helpful, lowering risk of type 2 diabetes by 13%. Enjoy a hearty breakfast and get the benefits of both oats and dairy by serving hot oatmeal, spiced with cinnamon, and topped with handful of walnuts and low-fat milk.
Antioxidant Benefits
In addition to its fiber benefits, oats are also a very good source of selenium. A necessary cofactor of the important antioxidant, glutathione peroxidase, selenium works with vitamin E in numerous vital antioxidant systems throughout the body. These powerful antioxidant actions make selenium helpful in decreasing asthma symptoms and in the prevention of heart disease. In addition, selenium is involved in DNA repair and is associated with a reduced risk for cancer, especially colon cancer.
Fiber from Whole Grains and Fruit Protective against Breast Cancer
When researchers looked at how much fiber 35,972 participants in the UK Women's Cohort Study ate, they found a diet rich in fiber from whole grains, such as oats, and fruit offered significant protection against breast cancer for pre-menopausal women. (Cade JE, Burley VJ, et al., International Journal of Epidemiology).
Pre-menopausal women eating the most fiber (>30 grams daily) more than halved their risk of developing breast cancer, enjoying a 52% lower risk of breast cancer compared to women whose diets supplied the least fiber ( <20 grams/day).
Fiber supplied by whole grains offered the most protection. Pre-menopausal women eating the most whole grain fiber (at least 13 g/day) had a 41% reduced risk of breast cancer, compared to those with the lowest whole grain fiber intake (4 g or less per day).
Fiber from fruit was also protective. Pre-menopausal women whose diets supplied the most fiber from fruit (at least 6 g/day) had a 29% reduced risk of breast cancer, compared to those with the lowest fruit fiber intake (2 g or less per day).
Practical Tip: As the following table shows, it's surprisingly easy to enjoy a healthy way of eating that delivers at least 13 grams of whole grain fiber and 6 grams of fiber from fruit each day. Food Fiber Content in Grams
Oatmeal, 1 cup 3.98
Whole wheat bread, 1 slice 2
Whole wheat spaghetti, 1 cup 6.3
Brown rice, 1 cup 3.5
Barley, 1 cup 13.6
Buckwheat, 1 cup 4.54
Rye, 1/3 cup 8.22
Corn, 1 cup 4.6
Apple, 1 medium with skin 5.0
Banana, 1 medium 4.0
Blueberries, 1 cup 3.92
Orange, 1 large 4.42
Pear, 1 large 5.02
Prunes, 1/4 cup 3.02
Strawberries, 1 cup 3.82
Raspberries, 1 cup 8.36
*Fiber content can vary between brands. Source: esha Research, Food Processor for Windows, Version 7.8
Cereal and Fruit Fiber Protective against Postmenopausal Breast Cancer
Results of a prospective study involving 51,823 postmenopausal women for an average of 8.3 years showed a 34% reduction in breast cancer risk for those consuming the most fruit fiber compared to those consuming the least. In addition, in the subgroup of women who had ever used hormone replacement, those consuming the most fiber, especially cereal fiber, had a 50% reduction in their risk of breast cancer compared to those consuming the least. Int J Cancer. 2008 Jan 15;122(2):403-12.
Fruits richest in fiber include apples, dates, figs, pears and prunes. When choosing a high fiber cereal, look for whole grain cereals as they supply the most bran (a mere 1/3rd cup of bran contains about 14 grams of fiber). A cup of oatmeal delivers 15% of the RDI for fiber. Start out your day with a bowl of hot oatmeal or if you prefer cold cereal, oatmeal granola, and you'll be well on your way to meeting your daily RDI for fiber.
Whole Grains and Fish Highly Protective against Childhood Asthma
According to the American Lung Association, almost 20 million Americans suffer from asthma, which is reported to be responsible for over 14 million lost school days in children, and an annual economic cost of more than $16.1 billion.
Increasing consumption of whole grains and fish could reduce the risk of childhood asthma by about 50%, suggests the International Study on Allergy and Asthma in Childhood (Tabak C, Wijga AH, Thorax).
The researchers, from the Dutch National Institute of Public Health and the Environment, Utrecht University, University Medical Center Groningen, used food frequency questionnaires completed by the parents of 598 Dutch children aged 8-13 years. They assessed the children's consumption of a range of foods including fish, fruits, vegetables, dairy and whole grain products. Data on asthma and wheezing were also assessed using medical tests as well as questionnaires.
While no association between asthma and intake of fruits, vegetables, and dairy products was found (a result at odds with other studies that have supported a link between antioxidant intake, particularly vitamins C and E, and asthma), the children's intake of both whole grains and fish was significantly linked to incidence of wheezing and current asthma.
In children with a low intake of fish and whole grains, the prevalence of wheezing was almost 20%, but was only 4.2% in children with a high intake of both foods. Low intake of fish and whole grains also correlated with a much higher incidence of current asthma (16.7%). compared to only a 2.8% incidence of current asthma among children with a high intake of both foods.
After adjusting results for possible confounding factors, such as the educational level of the mother, and total energy intake, high intakes of whole grains and fish were found to be associated with a 54 and 66% reduction in the probability of being asthmatic, respectively.
The probability of having asthma with bronchial hyperresponsiveness (BHR), defined as having an increased sensitivity to factors that cause narrowing of the airways, was reduced by 72 and 88% when children had a high-intake of whole grains and fish, respectively. Lead researcher, CoraTabak commented, "The rise in the prevalence of asthma in western societies may be related to changed dietary habits." We agree. The Standard American Diet is sorely deficient in the numerous anti-inflammatory compounds found in fish and whole grains, notably, the omega-3 fats supplied by cold water fish and the magnesium and vitamin E provided by whole grains. One caution: wheat may need to be avoided as it is a common food allergen associated with asthma.
Health-Promoting Activity Equal to or Even Higher than that of Vegetables and Fruits
Research reported at the American Institute for Cancer Research (AICR) International Conference on Food, Nutrition and Cancer, by Rui Hai Liu, M.D., Ph.D., and his colleagues at Cornell University shows that whole grains, such as oats, contain many powerful phytonutrients whose activity has gone unrecognized because research methods have overlooked them.
Despite the fact that for years researchers have been measuring the antioxidant power of a wide array of phytonutrients, they have typically measured only the "free" forms of these substances, which dissolve quickly and are immediately absorbed into the bloodstream. They have not looked at the "bound" forms, which are attached to the walls of plant cells and must be released by intestinal bacteria during digestion before they can be absorbed.
Phenolics, powerful antioxidants that work in multiple ways to prevent disease, are one major class of phytonutrients that have been widely studied. Included in this broad category are such compounds as quercetin, curcumin, ellagic acid, catechins, and many others that appear frequently in the health news.
When Dr. Liu and his colleagues measured the relative amounts of phenolics, and whether they were present in bound or free form, in common fruits and vegetables like apples, red grapes, broccoli and spinach, they found that phenolics in the "free" form averaged 76% of the total number of phenolics in these foods. In whole grains, however, "free" phenolics accounted for less than 1% of the total, while the remaining 99% were in "bound" form.
In his presentation, Dr. Liu explained that because researchers have examined whole grains with the same process used to measure antioxidants in vegetables and fruits-looking for their content of "free" phenolics"-the amount and activity of antioxidants in whole grains has been vastly underestimated.
Despite the differences in fruits', vegetables' and whole grains' content of "free" and "bound" phenolics, the total antioxidant activity in all three types of whole foods is similar, according to Dr. Liu's research. His team measured the antioxidant activity of various foods, assigning each a rating based on a formula (micromoles of vitamin C equivalent per gram). Broccoli and spinach measured 80 and 81, respectively; apple and banana measured 98 and 65; and of the whole grains tested, corn measured 181, whole wheat 77, oats 75, and brown rice 56.
Dr. Liu's findings may help explain why studies have shown that populations eating diets high in fiber-rich whole grains consistently have lower risk for colon cancer, yet short-term clinical trials that have focused on fiber alone in lowering colon cancer risk, often to the point of giving subjects isolated fiber supplements, yield inconsistent results. The explanation is most likely that these studies have not taken into account the interactive effects of all the nutrients in whole grains-not just their fiber, but also their many phytonutrients.
As far as whole grains are concerned, Dr. Liu believes that the key to their powerful cancer-fighting potential is precisely their wholeness. A grain of whole wheat consists of three parts-its endosperm (starch), bran and germ. When wheat-or any whole grain-is refined, its bran and germ are removed. Although these two parts make up only 15-17% of the grain's weight, they contain 83% of its phenolics. Dr. Liu says his recent findings on the antioxidant content of whole grains reinforce the message that a variety of foods should be eaten good health. "Different plant foods have different phytochemicals," he said. "These substances go to different organs, tissues and cells, where they perform different functions. What your body needs to ward off disease is this synergistic effect - this teamwork - that is produced by eating a wide variety of plant foods, including whole grains."
Lignans Protect against Heart Disease
One type of phytochemical especially abundant in whole grains including oats are plant lignans, which are converted by friendly flora in our intestines into mammalian lignans, including one called enterolactone that is thought to protect against breast and other hormone-dependent cancers as well as heart disease. In addition to whole grains, nuts, seeds and berries are rich sources of plant lignans, and vegetables, fruits, and beverages such as coffee, tea and wine also contain some. When blood levels of enterolactone were measured in over 800 postmenopausal women in a Danish study published in the Journal of Nutrition, women eating the most whole grains were found to have significantly higher blood levels of this protective lignan. Women who ate more cabbage and leafy vegetables also had higher enterolactone levels.
A Well-tolerated Wheat Alternative for Children and Adults with Celiac Disease
Although treatment of celiac disease has been thought to require lifelong avoidance of the protein gluten, which is found in wheat, rye, barley and oats, recent studies of adults have shown that oats, despite the small amount of gluten they contain, are well-tolerated. Now, a double blind, multi-center study involving 8 clinics treating 116 children newly diagnosed celiac disease suggests oats are a good grain choice for children with celiac disease as well. The children were randomly assigned to receive either the standard gluten-free diet (no wheat, barley, rye or oats) or a gluten-free diet with some wheat-free oat products. At the end of the study, which ran for a year, all the children were doing well, and in both groups, the mucosal lining of the small bowel (which is damaged by wheat gluten in celiac disease) had healed and the immune system (which is excessively reactive in celiac patients) had returned to normal.
Meta-analysis Explains Whole Grains' Health Benefits
In many studies, eating whole grains, such as oats, has been linked to protection against atherosclerosis, ischemic stroke, diabetes, insulin resistance, obesity, and premature death. A new study and accompanying editorial, published in the American Journal of Clinical Nutrition explains the likely reasons behind these findings and recommends at least 3 servings of whole grains should be eaten daily.
Whole grains are excellent sources of fiber. In this meta-analysis of 7 studies including more than 150,000 persons, those whose diets provided the highest dietary fiber intake had a 29% lower risk of cardiovascular disease compared to those with the lowest fiber intake.
But it's not just fiber's ability to serve as a bulking agent that is responsible for its beneficial effects as a component of whole grains. Wheat bran, for example, which constitutes 15% of most whole-grain wheat kernels but is virtually non-existent in refined wheat flour, is rich in minerals, antioxidants, lignans, and other phytonutrients-as well as in fiber.
In addition to the matrix of nutrients in their dietary fibers, the whole-grain arsenal includes a wide variety of additional nutrients and phytonutrients that reduce the risk of cardiovascular disease. Compounds in whole grains that have cholesterol-lowering effects include polyunsaturated fatty acids, oligosaccharides, plant sterols and stanols, and saponins.
Whole grains are also important dietary sources of water-soluble, fat-soluble, and insoluble antioxidants. The long list of cereal antioxidants includes vitamin E, tocotrieonols, selenium, phenolic acids, and phytic acid. These multifunctional antioxidants come in immediate-release to slow-release forms and thus are available throughout the gastrointestinal tract over a long period after being consumed.
The high antioxidant capacity of wheat bran, for example, is 20-fold that of refined wheat flour (endosperm). Although the role of antioxidant supplements in protecting against cardiovascular disease has been questioned, prospective population studies consistently suggest that when consumed in whole foods, antioxidants are associated with significant protection against cardiovascular disease. Because free radical damage to cholesterol appears to contribute significantly to the development of atherosclerosis, the broad range of antioxidant activities from the phytonutrients abundant in whole-grains is thought to play a strong role in their cardio-protective effects.
Like soybeans, whole grains are good sources of phytoestrogens, plant compounds that may affect blood cholesterol levels, blood vessel elasticity, bone metabolism, and many other cellular metabolic processes.
Whole grains are rich sources of lignans that are converted by the human gut to enterolactone and enterodiole. In studies of Finnish men, blood levels of enterolactone have been found to have an inverse relation not just to cardiovascular-related death, but to all causes of death, which suggests that the plant lignans in whole grains may play an important role in their protective effects.
Lower insulin levels may also contribute to the protective effects of whole grains. In many persons, the risks of atherosclerotic cardiovascular disease, diabetes, and obesity are linked to insulin resistance. Higher intakes of whole grains are associated with increased sensitivity to insulin in population studies and clinical trials. Why? Because whole grains improve insulin sensitivity by lowering the glycemic index of the diet while increasing its content of fiber, magnesium, and vitamin E.
The whole kernel of truth: as part of your healthy way of eating, whole grains can significantly lower your risk of cardiovascular disease, obesity and type 2 diabetes. Enjoy at least 3 servings a day. No idea how to cook whole grains? Just look at the "How to Enjoy" section in our profiles of the whole grains, or for quick, easy, delicious recipes, click on this link to our Recipe Assistant and select oats or whichever whole grain you would like to prepare.
Description
Oats, known scientifically as Avena sativa, are a hardy cereal grain able to withstand poor soil conditions in which other crops are unable to thrive. Their fortitude seems to be transferred to those who consume this nutrient-rich grain. After all, when we think of a satisfying and enriching way to start the day, one that gives us strength and lasting energy, we oftentimes relish the thought of a hot bowl of oatmeal.
Oats gain part of their distinctive flavor from the roasting process that they undergo after being harvested and cleaned. Although oats are then hulled, this process does not strip away their bran and their germ allowing them to retain a concentrated source of their fiber and nutrients. Different types of processing are then used to produce the various types of oat products, which are generally used to make breakfast cereals, baked goods and stuffings:
Oat groats: unflattened kernels that are good for using as a breakfast cereal or for stuffing
Steel-cut oats: featuring a dense and chewy texture, they are produced by running the grain through steel blades that thinly slices them.
Old-fashioned oats: have a flatter shape that is the result of their being steamed and then rolled.
Quick-cooking oats: processed like old-fashioned oats, except they are cut finely before rolling
Instant oatmeal: produced by partially cooking the grains and then rolling them very thin. Oftentimes, sugar, salt and other ingredients are added to make the finished product.
Oat bran: the outer layer of the grain that resides under the hull. While oat bran is found in rolled oats and steel-cut oats, it may also be purchased as a separate product that can be added to recipes or cooked to make a hot cereal.
Oat flour: used in baking, it is oftentimes combined with wheat or other gluten-containing flours when making leavened bread.
History
The modern oat draws its ancestry from the wild red oat, a plant originating in Asia. Oats have been cultivated for two thousand years in various regions throughout the world. Before being consumed as a food, oats were used for medicinal purposes, a use for which they are still honored. The growing of oats in Europe was widespread, and oats constituted an important commercial crop since they were a dietary staple for the people of many countries including Scotland, Great Britain, Germany and the Scandinavian countries. In the early 17th century, Scottish settlers brought oats to North America. Today, the largest commercial producers of oats include the Russian Federation, the United States, Germany, Poland and Finland.
How to Select and Store
Buy small quantities of oats at one time since this grain has a slightly higher fat content than other grains and will go rancid more quickly. Oats are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the oats are covered, free from debris, and that the store has a good product turnover so as to ensure its maximal freshness. Smell the oats to make sure that they are fresh. Whether purchasing oats in bulk or in a packaged container, make sure there is no evidence of moisture.
If you purchase prepared oatmeal products such as oatmeal, look at the ingredients to ensure that the product does not contain any salt, sugar or other additives.
Store oatmeal in an airtight container in a cool, dry and dark place where they will keep for approximately two months.
How to Enjoy
For some of our favorite recipes, click Recipes.
Tips for Cooking Oats:
Different types of oats require slightly different cooking methods for making hot cereal or porridge. For all types, it is best to add the oats to cold water and then cook at a simmer. The preparation of rolled oats and steel-cut oats require similar proportions using two parts water to one part oats. Rolled oats take approximately 15 minutes to cook while the steel-cut variety takes about 30 minutes. Due to their consistency, oat groats require more time and more water. Use three parts water to one part oat groats and simmer for approximately 50 minutes.
A Few Quick Serving Ideas:
A great way to start your day-add your favorite nuts and fruits to a piping hot bowl of oatmeal.
Oatmeal cookies are a favorite for kids of all ages.
Add oat flour or whole oats the next time you make bread or muffins.
Sprinkle oat bran on your hot or cold cereal.
Oat groats make a great basis for stuffing for poultry.
Safety
Oats and Purines
Oats contain naturally-occurring substances called purines. Purines are commonly found in plants, animals, and humans. In some individuals who are susceptible to purine-related problems, excessive intake of these substances can cause health problems. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid. The health condition called "gout" and the formation of kidney stones from uric acid are two examples of uric acid-related problems that can be related to excessive intake of purine-containing foods. For this reason, individuals with kidney problems or gout may want to limit or avoid intake of purine-containing foods such as oats. Yet, recent research has suggested that purines from meat and fish increase risk of gout, while purines from plant foods fail to change the risk. For more on this subject, please see "What are purines and in which foods are they found?"
Oats and the Gluten Grains
Oats are members of a non-scientifically established grain group traditionally called the "gluten grains." The idea of grouping certain grains together under the label "gluten grains" has come into question in recent years as technology has given food scientists a way to look more closely at the composition of grains. Some healthcare practitioners continue to group wheat, oats, barley and rye together under the heading of "gluten grains" and to ask for elimination of the entire group on a wheat-free diet. Other practitioners now treat wheat separately from these other grains, including oats, based on recent research. Wheat is unquestionably a more common source of food reactions than any of the other "gluten grains," including oats. Although you may initially want to eliminate oats from your meal planning if you are implementing a wheat-free diet, you will want to experiment at some point with re-introduction of this food. You may be able to take advantage of its diverse nutritional benefits without experiencing an adverse reaction. Individuals with wheat-related conditions like celiac sprue or gluten-sensitive enteropathies should consult with their healthcare practitioner before experimenting with any of the "gluten grains," including oats.
Nutritional Profile
Oats are an excellent source of manganese and a very good source of selenium. In addition, oats are a good source of vitamin B1, dietary fiber, magnesium, protein and phosphorus.
For an in-depth nutritional profile click here: Oats.
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Oats is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
Oats, whole grain, cooked
1.00 cup
234.00 grams
145.08 calories
Nutrient Amount DV
(%) Nutrient
Density World's Healthiest
Foods Rating
manganese 1.37 mg 68.5 8.5 excellent
selenium 18.95 mcg 27.1 3.4 very good
tryptophan 0.08 g 25.0 3.1 good
phosphorus 177.84 mg 17.8 2.2 good
vitamin B1 (thiamin) 0.26 mg 17.3 2.2 good
dietary fiber 3.98 g 15.9 2.0 good
magnesium 56.16 mg 14.0 1.7 good
protein 6.08 g 12.2 1.5 good
World's Healthiest
Foods Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%
In-Depth Nutritional Profile for Oats
References
Anderson JW. Whole grains and coronary heart disease: the whole kernel of truth. Am J Clin Nutr. 2004 Dec;80(6):1459-60. PMID:15585755.
Bazzano LA, He J, Ogden LG, Loria CM, Whelton PK. Dietary fiber intake and reduced risk of coronary heart disease in US men and women: the National Health and Nutrition Examination Survey I Epidemiologic Follow-up Study. Arch Intern Med. 2003 Sep 8;163(16):1897-904.
Cade JE, Burley VJ, Greenwood DC. Dietary fibre and risk of breast cancer in the UK Women's Cohort Study. Int J Epidemiol. 2007 Jan 24; [Epub ahead of print] . PMID:17251246.
Chen CY, Milbury PE, Kwak HK, Collins FW, Samuel P, Blumberg JB. Avenanthramides phenolic acids from oats are bioavailable and act synergistically with vitamin C to enhance hamster and human LDL resistance to oxidation. J Nutr. 2004 Jun;134(6):1459-66. PMID:15186945.
Cleland JG, Loh H, Windram J, et al. Threats, opportunities, and statins in the modern management of heart failure. Eur Heart J. 2006 Mar;27(6):641-3. PMID:16490737.
Delaney B, Nicolosi RJ, Wilson TA et al. Beta-glucan fractions from barley and oats are similarly antiatherogenic in hypercholesterolemic Syrian golden hamsters. J Nutr; 2003 Feb 133(2):468-75 2003.
Djoussé L, Gaziano JM. Breakfast cereals and risk of heart failure in the physicians' health study I. Arch Intern Med. 2007 Oct 22;167(19):2080-5. PMID:17954802.
Ensminger AH, Ensminger, ME, Kondale JE, Robson JRK. Foods & Nutriton Encyclopedia. Pegus Press, Clovis, California 1983.
Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986. PMID:15210.
Erkkila AT, Herrington DM, Mozaffarian D, Lichtenstein AH. Cereal fiber and whole-grain intake are associated with reduced progression of coronary-artery atherosclerosis in postmenopausal women with coronary artery disease. Am Heart J. 2005 Jul;150(1):94-101. PMID:16084154.
Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia. Macmillan, New York 1996.
Goldberg RJ, Ciampa J, Lessard D, et al. Long-term survival after heart failure: a contemporary population-based perspective. Arch Intern Med. 2007 Mar 12;167(5):490-6. PMID:17353497.
Hogberg L, Laurin P, Falth-Magnusson K, Grant C, Grodzinsky E, Jansson G, Ascher H, Browaldh L, Hammersjo JA, Lindberg E, Myrdal U, Stenhammar L. Oats to children with newly diagnosed coeliac disease: a randomised double blind study. Gut. 2004 May;53(5):649-654. PMID:15059781.
Jensen MK, Koh-Banerjee P, Hu FB, Franz M, Sampson L, Gronbaek M, Rimm EB. Intakes of whole grains, bran, and germ and the risk of coronary heart disease in men. Am J Clin Nutr 2004 Dec;80(6):1492-9. PMID:15585760.
Johnsen NF, Hausner H, Olsen A, Tetens I, Christensen J, Knudsen KE, Overvad K, Tjonneland A. Intake of whole grains and vegetables determines the plasma enterolactone concentration of Danish women. J Nutr. 2004 Oct;134(10):2691-7. PMID:15465768.
Liu L, Zubik L, Collins FW, Marko M, Meydani M. The antiatherogenic potential of oat phenolic compounds. Atherosclerosis. 2004 Jul;175(1):39-49. PMID:15186945.
Liu RH. New finding may be key to ending confusion over link between fiber, colon cancer. American Institute for Cancer Research Press Release, November 3, 2004.
Suzuki R, Rylander-Rudqvist T, Ye W, et al. Dietary fiber intake and risk of postmenopausal breast cancer defined by estrogen and progesterone receptor status--a prospective cohort study among Swedish women. Int J Cancer. 2008 Jan 15;122(2):403-12. PMID:17764112.
Tabak C, Wijga AH, de Meer G, Janssen NA, Brunekreef B, Smit HA. Diet and asthma in Dutch school children (ISAAC-2). Thorax. 2006 Dec;61(12):1048-53. Epub 2005 Oct 21. PMID:16244092.
Tsikitis VL, Albina JE, Reichner JS. Beta-glucan affects leukocyte navigation in a complex chemotactic gradient. Surgery. 2004 Aug;136(2):384-9. PMID:15300205.
van Dam RM, Hu FB, Rosenberg L, Krishnan S, Palmer JR. Dietary calcium and magnesium, major food sources, and risk of type 2 diabetes in U.S. Black women. Diabetes Care. 2006 Oct; 29 (10) :2238-43. PMID: 17,003,299th
Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press, 1988. PMID: 15220
Buckwheat-it contains quite substantial amounts of protein (deficient), vitamins B1, B2, and PP, minerals phosphorus, calcium, iron and fat and starch. Not roasted buckwheat has more value than roasted buckwheat, which loses about 50% of vitamins during smoking.
Buckwheat and its variant, or grits Krakow, are indicated for sufferers of the fragility of blood vessels, varicose veins, and even hemorrhoids. And it is because they are a valuable source of magnesium and vitamin P sealing vessel, known routine.
Millet - in terms of nutritional value is in second place after buckwheat. It has slightly less protein, vitamins B1, B2, phosphorus and fat. Amount of iron is the same as in buckwheat. Millet, like corn, they eat people allergic to gluten. Furthermore, it contains much protein and low in starch, is easily digestible and does not cause bloating or digestion in the stomach. He has a lot of silicon improves the appearance of hair, skin, teeth and nails.
Barley - contains small amounts of protein, calcium and iron compared with buckwheat and millet. Among the best meal of barley is hulled barley nutritional value.
Groats Barley contains soluble fiber that lowers blood cholesterol levels. They are recommended for people with cardiovascular disease and nadciśnieniowcom.
Oatmeal - match the value of buckwheat protein, and the quantity of ingredients contained in them barley grits minerals match.
Mann - kasha is the smallest of nutrition compared with discussed. About its culinary value, mainly diet, a minimum amount of fiber and high calorie.
Groats use in our diet is too rare, which is a pity, because they are extremely grateful to the raw material. You can have soup, main dish or even dessert.
They are a rich source of protein, but fully, our body can use them only when we give kasha with products containing animal protein - meat, milk, kefir, eggs or cheese.
Buckwheat, barley and millet ... Lots of species, and all contain valuable minerals, vitamins and fiber.
Groats are in the so-called. food pyramid should be eaten every day, which is beneficial in maintaining proper energy balance and the body's vitamin. First
grains are cleaned - deprived of external parts, which cover nasienno-fruit. Then, depending on the type of cereal, the grains are polished, cut, ground, roasted. The less cleaned and crushed grains, including buckwheat contains more valuable nutrients.
In terms of nutritional value outweighs the cereal rice, pasta and potatoes. They are a rich source of starch that the body slowly breaks down into glucose - the fuel needed for the brain and all other cells.
Kasza should eat:
nadciśnieniowcy and suffering from heart disease and circulatory system - groats are rich in potassium and very little sodium,
people at risk of anemia - such as millet and buckwheat contain iron, folic acid and vitamin E to prevent anemia,
people living in constant tension and having susceptibility to depression - in grain B vitamins treat the symptoms of stress, support the work of the nervous system, improve memory, improve mood,
diabetics - groats contain much starch, which gently raises the level of glucose and insulin levels,
children, pregnant women and nursing women, the elderly, convalescents - cooked cereal or putting sypko are easy to digest.
Not for everyone
groats contain a lot of phosphorus, chlorine and sulfur to acidify the body. Frequent eating fat meal can harm people suffering from gastric and duodenal ulcers, nadkwaśny gastritis and gastroesophageal reflux. Meal should not eat these people with fever, extensive burns, cancer patients, exhausted. What ingredients
groats are so beneficial effect on health?
carbohydrates - Groats contain the most carbohydrates in all foods, and these, as you know, they are easily digested and provide energy.
vegetable protein - vegetable protein is also easily digestible. It is, therefore link protein cereal products of animal origin (Poultry, eggs, milk).
vitamins and minerals - The meal includes the B vitamins: B1 (thiamin), B2 (riboflavin), PP (niacin), B6 \u200b\u200b(pyridoxine), folic acid and vitamin E. It is also a lot of minerals, mainly pressure-lowering potassium, iron and magnesium to prevent anemia preferably acting on the nervous system and muscles (including heart). Groats are also quite a good source of calcium, copper, zinc, manganese and silicon.
fiber - This component is essential for proper digestion and stimulating bowel function.
All types are high-calorie meal (320-350 cal per 100 g product).
Several studies confirm the observation that cure groats. For example, dishes from semolina, barley, millet and maize meal treat gastrointestinal diseases, liver, kidney, and dishes based on cereals and oat bran lower cholesterol by up to 10%. Commonly known as groats wysokoresztkowych properties as a natural laxative. Coarse grade
groats (hulled barley, buckwheat) protect the lower intestinal tract against cancer diseases, hemorrhoids, improve circulation in small veins and capillaries. Buckwheat is also one of the most valuable plant pollen. Buckwheat Honey is one of the most precious honey.
Types
groats groats are produced from cereals. The barley is obtained hulled barley, pearl barley, barley, and Masurian Barley flakes. Of oats - oat flakes. The corn - corn meal. With wheat - the hulled barley, semolina, semolina and couscous. The millet - millet porridge, and buckwheat - buckwheat and Krakow.
Millet, Rice and grits are among the most easily digestible cereal. It is the oldest known grits. It is obtained from millet seeds. In terms of equal nutritional value of buckwheat. Has very little starch, but a lot of protein. There are the highest content of B vitamins: B1 (thiamin), B2 (riboflavin) and B6 (pyridoxine) and iron and copper. In addition to the aforementioned components millet also contains lecithin, and very rarely found in food products, silica, having a beneficial therapeutic effect on joints.
worth it to recommend it to people applying gluten-free diet, as well as suffering from anemia.
Manna, obtained from wheat, is one of the oldest known foods. It contains very little fiber, vitamins and minerals, while among other meal makes it a high content of iodine. It is easily digestible and has a lot of starch. Tastiest is cooked in a densely (rozklejona). It can be to prepare the soup products, creams and puddings, and used instead of the pasta to the soup or mushroom soup.
Buckwheat is considered one of the healthiest meal. Arises from the shelled and roasted buckwheat. They contain a lot of protein of high nutritional value - rich in lysine and tryptophan, which your body can not produce itself. Fiber contained in buckwheat (kasha its variation is Krakow) fulfills a vital role in the functioning of our organism, helps digestion, prevents dyspepsia, is low calorie. In addition, buckwheat contains a lot of folic acid, is rich in magnesium, zinc, manganese and potassium and phosphorus. Unlike other meal is not acidic body. Contained in the starch absorbs little water, and then very slowly it gives. Therefore, when cooked porridge is very delicate. It does not contain gluten, it can be used in gluten-free diet. And tastiest healthiest sypko is cooked. Fragmented polished buckwheat called Krakow has fewer nutrients than the traditional.
Barley - regulates digestion. Most popular in Polish cuisine. It is obtained from barley. Depending on the fineness of the grains can be distinguished: groats, porridge thick, mean and petty and pearl. They are a good source of vitamin PP (niacin), which effectively lowers blood cholesterol levels, dilates blood vessels and improves skin appearance. It should instruct them in trouble with skin and hypercholesterolemia. Barley Groats are ponadto dużo rozpuszczalnego błonnika, dzięki temu zapobiegają zaparciom, wzdęciom i bólom brzucha towarzyszącym zaburzeniom trawienia.
Najlepiej smakują jako dodatek do mięs i zapiekanek oraz niezastąpiony składnik krupniku. Pęczek ugotowany na sypko można też dodawać do sałatek zamiast ryżu.
Kasza kukurydziana - wzmacnia serce. W krajach latynoamerykańskich przyrządza się z niej placki jadane jak chleb. Otrzymywana jest przez oczyszczenie i rozdrobnienie ziarna kukurydzy. Ma sporo "dobrego tłuszczu" oraz witaminę E. Białko zawarte w kukurydzy nie ma co prawda wysokiej wartości odżywczej (nie zawiera tryptofanu), ale does not cause allergic reactions. Therefore, corn porridge is recommended for infant feeding meal instead of wheat.
Cooking
meal porridge
no universal and good for everything. So let's know how to take porridge to a particular food. Coarse grits are cooked the tastiest sypko as a main dish or as an addition to meat and vegetables. Groats are ideal for small Pastes and as an additive to soups, salads. They can also be administered to the sweet.
cereal
All you need to cook it before eating. Cooking is aimed at beheading of protein, fiber, and putting up a softening of the starch nib. Fluffy boiled groats should be soft not pasting in the grain, with increased volume.
thick Groats (barley, buckwheat, hulled barley, rice) should be several times before cooking rinse and drain.
Small groats (manna, Krakow, corn) is not washed.
On sypko (cereal thick) - kasha should dress up, rinse, drain, add the appropriate amount of salted boiling water with the fat and cook, covered over low heat. When the grits absorb the water completely, insert it in about 20 minutes to slightly preheated oven.
Paps Do not stir during cooking. 
Groats are cereal products, resulting in a very high calorific value. Type of milling cereal grains undoubtedly affect the nutritional value of meal. According to the criterion
milling cereal grains distinguished from the
wheat - Manna,
of oats - oats, buckwheat
with - the whole roasted buckwheat, roasted, broken, grits Krakow,
millet - millet, maize
- corn, barley
- hulled barley, pearl barley broken,
All have a lot of starch, fiber and vitamins, especially B-group, as well as mineral elements magnesium, calcium, iron and phosphorus. These include high energy and easily digestible carbohydrates - 10 grams of dry cereal contains about 350 calories.
have greater nutritional value of cereal whole - groats, because they retain alueuronową layer, and with it a greater amount of protein, vitamins B1, B2, PP and minerals such as phosphorus, calcium and iron. In the process of obtaining small groats, which are derived from the endosperm of the grain, greatly reduced the value of protein, vitamin and mineral content. Is only preserved calorific value, which is due to the presence of considerable amounts of starch. This chart graphically
details the% DV That a serving of Oats provides Literal of the Nutrients of which automobile it is a good, very good, or excellent source According to our Food Rating System. Additional information about the amount of these nutrients provided by Oats can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Oats, featuring information over 80 nutrients, can be found under the Food Rating System Chart.
Health Benefits
Description
History
How to Select and Store
How to Enjoy
Safety
Nutritional Profile
References
Health Benefits
Lower Cholesterol Levels
A steaming bowl of fresh cooked oatmeal is the perfect way to start off your day, especially if you are trying to prevent or are currently dealing with heart disease or diabetes. Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan. Since 1963, study after study has proven the beneficial effects of this special fiber on cholesterol levels. Studies show that in individuals with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fiber per day (an amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23%. This is highly significant since each 1% drop in serum cholesterol translates to a 2% decrease in the risk of developing heart disease. High cholesterol levels correlate with the build up of plaques in blood vessel walls. If these plaques become damaged or simply grow too large, they can rupture, blocking a blood vessel and causing a heart attack, stroke, or blood clots elsewhere in the body. Lowering high cholesterol levels can therefore significantly reduce the risk of cardiovascular disease and stroke.
A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as oats, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.
Unique Oat Antioxidants Reduce Risk of Cardiovascular Disease
Oats, via their high fiber content, are already known to help remove cholesterol from the digestive system that would otherwise end up in the bloodstream. Now, the latest research suggests they may have another cardio-protective mechanism.
Antioxidant compounds unique to oats, called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease, suggests a study conducted at Tufts University and published in The Journal of Nutrition.
In this study, laboratory animals were fed saline containing 0.25 grams of phenol-rich oat bran, after which blood samples were taken at intervals from 20 to 120 minutes. After 40 minutes, blood concentrations of avenanthramides had peaked, showing these compounds were bioavailable (able to be absorbed).
Next, the researchers tested the antioxidant ability of avenanthramides to protect LDL cholesterol against oxidation (free radical damage) induced by copper. Not only did the avenanthramides increase the amount of time before LDL became oxidized, but when vitamin C was added, the oat phenols interacted synergistically with the vitamin, extending the time during which LDL was protected from 137 to 216 minutes.
In another study also conducted at Tufts and published in Atherosclerosis, researchers exposed human arterial wall cells to purified avenenthramides from oats for 24 hours, and found that these oat phenols significantly suppressed the production of several types of molecules involved in the attachment of monocytes (immune cells in the bloodstream) to the arterial wall-the first step in the development of atherosclerosis.
Oat avenanthamides suppressed production of ICAM-1 (intracellular adhesion molecule-1) and VCAM-1 (vascular adhesion molecule-1), E-selectin, and the secretion of pro-inflammatory cytokines KL-6, chemokines IL-8 and protein MCP-1 (monocyte chemoattractant protein). Our advice: Cut an orange (which is rich in vitamin C) in quarters or pour yourself a glass of orange juice to enjoy along with your oatmeal. If you prefer some other grain for your breakfast cereal, top it with a heaping spoonful of oat bran.
Prevent Heart Failure with a Whole Grains Breakfast
Heart failure is the leading cause of hospitalization among the elderly in the United States. Success of drug treatment is only partial (ACE inhibitors and beta-blockers are typically used; no evidence has found statins safe or effective for heart failure), and its prognosis remains poor. Follow up of 2445 discharged hospital patients with heart failure revealed that 37.3% died during the first year, and 78.5% died within 5 years. Arch Intern Med. 2007 Mar 12;167(5):490-6.;Eur Heart J. 2006 Mar;27(6):641-3.
Since consumption of whole grain products and dietary fiber has been shown to reduce the risk of high blood pressure and heart attack, Harvard researchers decided to look at the effects of cereal consumption on heart failure risk and followed 21,376 participants in the Physicians Health Study over a period of 19.6 years. After adjusting for confounding factors (age, smoking, alcohol consumption, vegetable consumption, use of vitamins, exercise, and history of heart disease), they found that men who simply enjoyed a daily morning bowl of whole grain (but not refined) cereal had a 29% lower risk of heart failure. Arch Intern Med. 2007 Oct 22;167(19):2080-5. Isn't your heart worth protecting, especially when the prescription-a morning bowl of hearty whole grains-is so delicious? For quick, easy, heart-healthy, whole grain recipes, click The World's Healthiest Foods, and look at the "How to Enjoy" section in any of our grain profiles.
Significant Cardiovascular Benefits for Postmenopausal Women
Eating a serving of whole grains, such as oats, at least 6 times each week is an especially good idea for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease (CVD).
A 3-year prospective study of over 200 postmenopausal women with CVD, published in the American Heart Journal, shows that those eating at least 6 servings of whole grains each week experienced both:
Slowed progression of atherosclerosis, the build-up of plaque that narrows the vessels through which blood flows, and
Less progression in stenosis, the narrowing of the diameter of arterial passageways.
The women's intake of fiber from fruits, vegetables and refined grains was not associated with a lessening in CVD progression.
Enhance Immune Response to Infection
In laboratory studies reported in Surgery, beta-glucan significantly enhanced the human immune system's response to bacterial infection. Beta-glucan not only helps neutrophils (the most abundant type of non-specific immune cell) navigate to the site of an infection more quickly, it also enhances their ability to eliminate the bacteria they find there.
According to study leader Jonathan Reichner of the Department of Surgery at Rhode Island Hospital and Brown University, priming neutrophils with beta-glucan helps these immune defenders quickly locate the bacterial mother lode within infected tissue. And this more rapid response to infection results in faster microbial clearance and healing. Since our non-specific immune defenses are the body's first strike forces against invading pathogens, starting your day with a bowl of oatmeal may boost your immune response in addition to your morning energy levels.
Stabilize Blood Sugar
Studies also show that beta-glucan has beneficial effects in diabetes as well. Type 2 diabetes patients given foods high in this type of oat fiber or given oatmeal or oat bran rich foods experienced much lower rises in blood sugar compared to those who were given white rice or bread. Starting out your day with a blood sugar stabilizing food such as oats may make it easier to keep blood sugar levels under control the rest of the day, especially when the rest of your day is also supported with nourishing fiber-rich foods.
Oats and Other Whole Grains Substantially Lower Type 2 Diabetes Risk
Oats and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion.
The FDA permits foods that contain at least 51% whole grains by weight (and are also low in fat, saturated fat, and cholesterol) to display a health claim stating consumption is linked to lower risk of heart disease and certain cancers. Now, research suggests regular consumption of whole grains also reduces risk of type 2 diabetes. (van Dam RM, Hu FB, Diabetes Care).
In this 8-year trial, involving 41,186 particpants of the Black Women's Health Study, research data confirmed inverse associations between magnesium, calcium and major food sources in relation to type 2 diabetes that had already been reported in predominantly white populations.
Risk of type 2 diabetes was 31% lower in black women who frequently ate whole grains compared to those eating the least of these magnesium-rich foods. When the women's dietary intake of magnesium intake was considered by itself, a beneficial, but lesser-19%-reduction in risk of type 2 diabetes was found, indicating that whole grains offer special benefits in promoting healthy blood sugar control. Daily consumption of low-fat dairy foods was also helpful, lowering risk of type 2 diabetes by 13%. Enjoy a hearty breakfast and get the benefits of both oats and dairy by serving hot oatmeal, spiced with cinnamon, and topped with handful of walnuts and low-fat milk.
Antioxidant Benefits
In addition to its fiber benefits, oats are also a very good source of selenium. A necessary cofactor of the important antioxidant, glutathione peroxidase, selenium works with vitamin E in numerous vital antioxidant systems throughout the body. These powerful antioxidant actions make selenium helpful in decreasing asthma symptoms and in the prevention of heart disease. In addition, selenium is involved in DNA repair and is associated with a reduced risk for cancer, especially colon cancer.
Fiber from Whole Grains and Fruit Protective against Breast Cancer
When researchers looked at how much fiber 35,972 participants in the UK Women's Cohort Study ate, they found a diet rich in fiber from whole grains, such as oats, and fruit offered significant protection against breast cancer for pre-menopausal women. (Cade JE, Burley VJ, et al., International Journal of Epidemiology).
Pre-menopausal women eating the most fiber (>30 grams daily) more than halved their risk of developing breast cancer, enjoying a 52% lower risk of breast cancer compared to women whose diets supplied the least fiber ( <20 grams/day).
Fiber supplied by whole grains offered the most protection. Pre-menopausal women eating the most whole grain fiber (at least 13 g/day) had a 41% reduced risk of breast cancer, compared to those with the lowest whole grain fiber intake (4 g or less per day).
Fiber from fruit was also protective. Pre-menopausal women whose diets supplied the most fiber from fruit (at least 6 g/day) had a 29% reduced risk of breast cancer, compared to those with the lowest fruit fiber intake (2 g or less per day).
Practical Tip: As the following table shows, it's surprisingly easy to enjoy a healthy way of eating that delivers at least 13 grams of whole grain fiber and 6 grams of fiber from fruit each day. Food Fiber Content in Grams
Oatmeal, 1 cup 3.98
Whole wheat bread, 1 slice 2
Whole wheat spaghetti, 1 cup 6.3
Brown rice, 1 cup 3.5
Barley, 1 cup 13.6
Buckwheat, 1 cup 4.54
Rye, 1/3 cup 8.22
Corn, 1 cup 4.6
Apple, 1 medium with skin 5.0
Banana, 1 medium 4.0
Blueberries, 1 cup 3.92
Orange, 1 large 4.42
Pear, 1 large 5.02
Prunes, 1/4 cup 3.02
Strawberries, 1 cup 3.82
Raspberries, 1 cup 8.36
*Fiber content can vary between brands. Source: esha Research, Food Processor for Windows, Version 7.8
Cereal and Fruit Fiber Protective against Postmenopausal Breast Cancer
Results of a prospective study involving 51,823 postmenopausal women for an average of 8.3 years showed a 34% reduction in breast cancer risk for those consuming the most fruit fiber compared to those consuming the least. In addition, in the subgroup of women who had ever used hormone replacement, those consuming the most fiber, especially cereal fiber, had a 50% reduction in their risk of breast cancer compared to those consuming the least. Int J Cancer. 2008 Jan 15;122(2):403-12.
Fruits richest in fiber include apples, dates, figs, pears and prunes. When choosing a high fiber cereal, look for whole grain cereals as they supply the most bran (a mere 1/3rd cup of bran contains about 14 grams of fiber). A cup of oatmeal delivers 15% of the RDI for fiber. Start out your day with a bowl of hot oatmeal or if you prefer cold cereal, oatmeal granola, and you'll be well on your way to meeting your daily RDI for fiber.
Whole Grains and Fish Highly Protective against Childhood Asthma
According to the American Lung Association, almost 20 million Americans suffer from asthma, which is reported to be responsible for over 14 million lost school days in children, and an annual economic cost of more than $16.1 billion.
Increasing consumption of whole grains and fish could reduce the risk of childhood asthma by about 50%, suggests the International Study on Allergy and Asthma in Childhood (Tabak C, Wijga AH, Thorax).
The researchers, from the Dutch National Institute of Public Health and the Environment, Utrecht University, University Medical Center Groningen, used food frequency questionnaires completed by the parents of 598 Dutch children aged 8-13 years. They assessed the children's consumption of a range of foods including fish, fruits, vegetables, dairy and whole grain products. Data on asthma and wheezing were also assessed using medical tests as well as questionnaires.
While no association between asthma and intake of fruits, vegetables, and dairy products was found (a result at odds with other studies that have supported a link between antioxidant intake, particularly vitamins C and E, and asthma), the children's intake of both whole grains and fish was significantly linked to incidence of wheezing and current asthma.
In children with a low intake of fish and whole grains, the prevalence of wheezing was almost 20%, but was only 4.2% in children with a high intake of both foods. Low intake of fish and whole grains also correlated with a much higher incidence of current asthma (16.7%). compared to only a 2.8% incidence of current asthma among children with a high intake of both foods.
After adjusting results for possible confounding factors, such as the educational level of the mother, and total energy intake, high intakes of whole grains and fish were found to be associated with a 54 and 66% reduction in the probability of being asthmatic, respectively.
The probability of having asthma with bronchial hyperresponsiveness (BHR), defined as having an increased sensitivity to factors that cause narrowing of the airways, was reduced by 72 and 88% when children had a high-intake of whole grains and fish, respectively. Lead researcher, CoraTabak commented, "The rise in the prevalence of asthma in western societies may be related to changed dietary habits." We agree. The Standard American Diet is sorely deficient in the numerous anti-inflammatory compounds found in fish and whole grains, notably, the omega-3 fats supplied by cold water fish and the magnesium and vitamin E provided by whole grains. One caution: wheat may need to be avoided as it is a common food allergen associated with asthma.
Health-Promoting Activity Equal to or Even Higher than that of Vegetables and Fruits
Research reported at the American Institute for Cancer Research (AICR) International Conference on Food, Nutrition and Cancer, by Rui Hai Liu, M.D., Ph.D., and his colleagues at Cornell University shows that whole grains, such as oats, contain many powerful phytonutrients whose activity has gone unrecognized because research methods have overlooked them.
Despite the fact that for years researchers have been measuring the antioxidant power of a wide array of phytonutrients, they have typically measured only the "free" forms of these substances, which dissolve quickly and are immediately absorbed into the bloodstream. They have not looked at the "bound" forms, which are attached to the walls of plant cells and must be released by intestinal bacteria during digestion before they can be absorbed.
Phenolics, powerful antioxidants that work in multiple ways to prevent disease, are one major class of phytonutrients that have been widely studied. Included in this broad category are such compounds as quercetin, curcumin, ellagic acid, catechins, and many others that appear frequently in the health news.
When Dr. Liu and his colleagues measured the relative amounts of phenolics, and whether they were present in bound or free form, in common fruits and vegetables like apples, red grapes, broccoli and spinach, they found that phenolics in the "free" form averaged 76% of the total number of phenolics in these foods. In whole grains, however, "free" phenolics accounted for less than 1% of the total, while the remaining 99% were in "bound" form.
In his presentation, Dr. Liu explained that because researchers have examined whole grains with the same process used to measure antioxidants in vegetables and fruits-looking for their content of "free" phenolics"-the amount and activity of antioxidants in whole grains has been vastly underestimated.
Despite the differences in fruits', vegetables' and whole grains' content of "free" and "bound" phenolics, the total antioxidant activity in all three types of whole foods is similar, according to Dr. Liu's research. His team measured the antioxidant activity of various foods, assigning each a rating based on a formula (micromoles of vitamin C equivalent per gram). Broccoli and spinach measured 80 and 81, respectively; apple and banana measured 98 and 65; and of the whole grains tested, corn measured 181, whole wheat 77, oats 75, and brown rice 56.
Dr. Liu's findings may help explain why studies have shown that populations eating diets high in fiber-rich whole grains consistently have lower risk for colon cancer, yet short-term clinical trials that have focused on fiber alone in lowering colon cancer risk, often to the point of giving subjects isolated fiber supplements, yield inconsistent results. The explanation is most likely that these studies have not taken into account the interactive effects of all the nutrients in whole grains-not just their fiber, but also their many phytonutrients.
As far as whole grains are concerned, Dr. Liu believes that the key to their powerful cancer-fighting potential is precisely their wholeness. A grain of whole wheat consists of three parts-its endosperm (starch), bran and germ. When wheat-or any whole grain-is refined, its bran and germ are removed. Although these two parts make up only 15-17% of the grain's weight, they contain 83% of its phenolics. Dr. Liu says his recent findings on the antioxidant content of whole grains reinforce the message that a variety of foods should be eaten good health. "Different plant foods have different phytochemicals," he said. "These substances go to different organs, tissues and cells, where they perform different functions. What your body needs to ward off disease is this synergistic effect - this teamwork - that is produced by eating a wide variety of plant foods, including whole grains."
Lignans Protect against Heart Disease
One type of phytochemical especially abundant in whole grains including oats are plant lignans, which are converted by friendly flora in our intestines into mammalian lignans, including one called enterolactone that is thought to protect against breast and other hormone-dependent cancers as well as heart disease. In addition to whole grains, nuts, seeds and berries are rich sources of plant lignans, and vegetables, fruits, and beverages such as coffee, tea and wine also contain some. When blood levels of enterolactone were measured in over 800 postmenopausal women in a Danish study published in the Journal of Nutrition, women eating the most whole grains were found to have significantly higher blood levels of this protective lignan. Women who ate more cabbage and leafy vegetables also had higher enterolactone levels.
A Well-tolerated Wheat Alternative for Children and Adults with Celiac Disease
Although treatment of celiac disease has been thought to require lifelong avoidance of the protein gluten, which is found in wheat, rye, barley and oats, recent studies of adults have shown that oats, despite the small amount of gluten they contain, are well-tolerated. Now, a double blind, multi-center study involving 8 clinics treating 116 children newly diagnosed celiac disease suggests oats are a good grain choice for children with celiac disease as well. The children were randomly assigned to receive either the standard gluten-free diet (no wheat, barley, rye or oats) or a gluten-free diet with some wheat-free oat products. At the end of the study, which ran for a year, all the children were doing well, and in both groups, the mucosal lining of the small bowel (which is damaged by wheat gluten in celiac disease) had healed and the immune system (which is excessively reactive in celiac patients) had returned to normal.
Meta-analysis Explains Whole Grains' Health Benefits
In many studies, eating whole grains, such as oats, has been linked to protection against atherosclerosis, ischemic stroke, diabetes, insulin resistance, obesity, and premature death. A new study and accompanying editorial, published in the American Journal of Clinical Nutrition explains the likely reasons behind these findings and recommends at least 3 servings of whole grains should be eaten daily.
Whole grains are excellent sources of fiber. In this meta-analysis of 7 studies including more than 150,000 persons, those whose diets provided the highest dietary fiber intake had a 29% lower risk of cardiovascular disease compared to those with the lowest fiber intake.
But it's not just fiber's ability to serve as a bulking agent that is responsible for its beneficial effects as a component of whole grains. Wheat bran, for example, which constitutes 15% of most whole-grain wheat kernels but is virtually non-existent in refined wheat flour, is rich in minerals, antioxidants, lignans, and other phytonutrients-as well as in fiber.
In addition to the matrix of nutrients in their dietary fibers, the whole-grain arsenal includes a wide variety of additional nutrients and phytonutrients that reduce the risk of cardiovascular disease. Compounds in whole grains that have cholesterol-lowering effects include polyunsaturated fatty acids, oligosaccharides, plant sterols and stanols, and saponins.
Whole grains are also important dietary sources of water-soluble, fat-soluble, and insoluble antioxidants. The long list of cereal antioxidants includes vitamin E, tocotrieonols, selenium, phenolic acids, and phytic acid. These multifunctional antioxidants come in immediate-release to slow-release forms and thus are available throughout the gastrointestinal tract over a long period after being consumed.
The high antioxidant capacity of wheat bran, for example, is 20-fold that of refined wheat flour (endosperm). Although the role of antioxidant supplements in protecting against cardiovascular disease has been questioned, prospective population studies consistently suggest that when consumed in whole foods, antioxidants are associated with significant protection against cardiovascular disease. Because free radical damage to cholesterol appears to contribute significantly to the development of atherosclerosis, the broad range of antioxidant activities from the phytonutrients abundant in whole-grains is thought to play a strong role in their cardio-protective effects.
Like soybeans, whole grains are good sources of phytoestrogens, plant compounds that may affect blood cholesterol levels, blood vessel elasticity, bone metabolism, and many other cellular metabolic processes.
Whole grains are rich sources of lignans that are converted by the human gut to enterolactone and enterodiole. In studies of Finnish men, blood levels of enterolactone have been found to have an inverse relation not just to cardiovascular-related death, but to all causes of death, which suggests that the plant lignans in whole grains may play an important role in their protective effects.
Lower insulin levels may also contribute to the protective effects of whole grains. In many persons, the risks of atherosclerotic cardiovascular disease, diabetes, and obesity are linked to insulin resistance. Higher intakes of whole grains are associated with increased sensitivity to insulin in population studies and clinical trials. Why? Because whole grains improve insulin sensitivity by lowering the glycemic index of the diet while increasing its content of fiber, magnesium, and vitamin E.
The whole kernel of truth: as part of your healthy way of eating, whole grains can significantly lower your risk of cardiovascular disease, obesity and type 2 diabetes. Enjoy at least 3 servings a day. No idea how to cook whole grains? Just look at the "How to Enjoy" section in our profiles of the whole grains, or for quick, easy, delicious recipes, click on this link to our Recipe Assistant and select oats or whichever whole grain you would like to prepare.
Description
Oats, known scientifically as Avena sativa, are a hardy cereal grain able to withstand poor soil conditions in which other crops are unable to thrive. Their fortitude seems to be transferred to those who consume this nutrient-rich grain. After all, when we think of a satisfying and enriching way to start the day, one that gives us strength and lasting energy, we oftentimes relish the thought of a hot bowl of oatmeal.
Oats gain part of their distinctive flavor from the roasting process that they undergo after being harvested and cleaned. Although oats are then hulled, this process does not strip away their bran and their germ allowing them to retain a concentrated source of their fiber and nutrients. Different types of processing are then used to produce the various types of oat products, which are generally used to make breakfast cereals, baked goods and stuffings:
Oat groats: unflattened kernels that are good for using as a breakfast cereal or for stuffing
Steel-cut oats: featuring a dense and chewy texture, they are produced by running the grain through steel blades that thinly slices them.
Old-fashioned oats: have a flatter shape that is the result of their being steamed and then rolled.
Quick-cooking oats: processed like old-fashioned oats, except they are cut finely before rolling
Instant oatmeal: produced by partially cooking the grains and then rolling them very thin. Oftentimes, sugar, salt and other ingredients are added to make the finished product.
Oat bran: the outer layer of the grain that resides under the hull. While oat bran is found in rolled oats and steel-cut oats, it may also be purchased as a separate product that can be added to recipes or cooked to make a hot cereal.
Oat flour: used in baking, it is oftentimes combined with wheat or other gluten-containing flours when making leavened bread.
History
The modern oat draws its ancestry from the wild red oat, a plant originating in Asia. Oats have been cultivated for two thousand years in various regions throughout the world. Before being consumed as a food, oats were used for medicinal purposes, a use for which they are still honored. The growing of oats in Europe was widespread, and oats constituted an important commercial crop since they were a dietary staple for the people of many countries including Scotland, Great Britain, Germany and the Scandinavian countries. In the early 17th century, Scottish settlers brought oats to North America. Today, the largest commercial producers of oats include the Russian Federation, the United States, Germany, Poland and Finland.
How to Select and Store
Buy small quantities of oats at one time since this grain has a slightly higher fat content than other grains and will go rancid more quickly. Oats are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the oats are covered, free from debris, and that the store has a good product turnover so as to ensure its maximal freshness. Smell the oats to make sure that they are fresh. Whether purchasing oats in bulk or in a packaged container, make sure there is no evidence of moisture.
If you purchase prepared oatmeal products such as oatmeal, look at the ingredients to ensure that the product does not contain any salt, sugar or other additives.
Store oatmeal in an airtight container in a cool, dry and dark place where they will keep for approximately two months.
How to Enjoy
For some of our favorite recipes, click Recipes.
Tips for Cooking Oats:
Different types of oats require slightly different cooking methods for making hot cereal or porridge. For all types, it is best to add the oats to cold water and then cook at a simmer. The preparation of rolled oats and steel-cut oats require similar proportions using two parts water to one part oats. Rolled oats take approximately 15 minutes to cook while the steel-cut variety takes about 30 minutes. Due to their consistency, oat groats require more time and more water. Use three parts water to one part oat groats and simmer for approximately 50 minutes.
A Few Quick Serving Ideas:
A great way to start your day-add your favorite nuts and fruits to a piping hot bowl of oatmeal.
Oatmeal cookies are a favorite for kids of all ages.
Add oat flour or whole oats the next time you make bread or muffins.
Sprinkle oat bran on your hot or cold cereal.
Oat groats make a great basis for stuffing for poultry.
Safety
Oats and Purines
Oats contain naturally-occurring substances called purines. Purines are commonly found in plants, animals, and humans. In some individuals who are susceptible to purine-related problems, excessive intake of these substances can cause health problems. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid. The health condition called "gout" and the formation of kidney stones from uric acid are two examples of uric acid-related problems that can be related to excessive intake of purine-containing foods. For this reason, individuals with kidney problems or gout may want to limit or avoid intake of purine-containing foods such as oats. Yet, recent research has suggested that purines from meat and fish increase risk of gout, while purines from plant foods fail to change the risk. For more on this subject, please see "What are purines and in which foods are they found?"
Oats and the Gluten Grains
Oats are members of a non-scientifically established grain group traditionally called the "gluten grains." The idea of grouping certain grains together under the label "gluten grains" has come into question in recent years as technology has given food scientists a way to look more closely at the composition of grains. Some healthcare practitioners continue to group wheat, oats, barley and rye together under the heading of "gluten grains" and to ask for elimination of the entire group on a wheat-free diet. Other practitioners now treat wheat separately from these other grains, including oats, based on recent research. Wheat is unquestionably a more common source of food reactions than any of the other "gluten grains," including oats. Although you may initially want to eliminate oats from your meal planning if you are implementing a wheat-free diet, you will want to experiment at some point with re-introduction of this food. You may be able to take advantage of its diverse nutritional benefits without experiencing an adverse reaction. Individuals with wheat-related conditions like celiac sprue or gluten-sensitive enteropathies should consult with their healthcare practitioner before experimenting with any of the "gluten grains," including oats.
Nutritional Profile
Oats are an excellent source of manganese and a very good source of selenium. In addition, oats are a good source of vitamin B1, dietary fiber, magnesium, protein and phosphorus.
For an in-depth nutritional profile click here: Oats.
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Oats is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
Oats, whole grain, cooked
1.00 cup
234.00 grams
145.08 calories
Nutrient Amount DV
(%) Nutrient
Density World's Healthiest
Foods Rating
manganese 1.37 mg 68.5 8.5 excellent
selenium 18.95 mcg 27.1 3.4 very good
tryptophan 0.08 g 25.0 3.1 good
phosphorus 177.84 mg 17.8 2.2 good
vitamin B1 (thiamin) 0.26 mg 17.3 2.2 good
dietary fiber 3.98 g 15.9 2.0 good
magnesium 56.16 mg 14.0 1.7 good
protein 6.08 g 12.2 1.5 good
World's Healthiest
Foods Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%
In-Depth Nutritional Profile for Oats
References
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Erkkila AT, Herrington DM, Mozaffarian D, Lichtenstein AH. Cereal fiber and whole-grain intake are associated with reduced progression of coronary-artery atherosclerosis in postmenopausal women with coronary artery disease. Am Heart J. 2005 Jul;150(1):94-101. PMID:16084154.
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Jensen MK, Koh-Banerjee P, Hu FB, Franz M, Sampson L, Gronbaek M, Rimm EB. Intakes of whole grains, bran, and germ and the risk of coronary heart disease in men. Am J Clin Nutr 2004 Dec;80(6):1492-9. PMID:15585760.
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Buckwheat-it contains quite substantial amounts of protein (deficient), vitamins B1, B2, and PP, minerals phosphorus, calcium, iron and fat and starch. Not roasted buckwheat has more value than roasted buckwheat, which loses about 50% of vitamins during smoking.
Buckwheat and its variant, or grits Krakow, are indicated for sufferers of the fragility of blood vessels, varicose veins, and even hemorrhoids. And it is because they are a valuable source of magnesium and vitamin P sealing vessel, known routine.
Millet - in terms of nutritional value is in second place after buckwheat. It has slightly less protein, vitamins B1, B2, phosphorus and fat. Amount of iron is the same as in buckwheat. Millet, like corn, they eat people allergic to gluten. Furthermore, it contains much protein and low in starch, is easily digestible and does not cause bloating or digestion in the stomach. He has a lot of silicon improves the appearance of hair, skin, teeth and nails.
Barley - contains small amounts of protein, calcium and iron compared with buckwheat and millet. Among the best meal of barley is hulled barley nutritional value.
Groats Barley contains soluble fiber that lowers blood cholesterol levels. They are recommended for people with cardiovascular disease and nadciśnieniowcom.
Oatmeal - match the value of buckwheat protein, and the quantity of ingredients contained in them barley grits minerals match.
Mann - kasha is the smallest of nutrition compared with discussed. About its culinary value, mainly diet, a minimum amount of fiber and high calorie.
Groats use in our diet is too rare, which is a pity, because they are extremely grateful to the raw material. You can have soup, main dish or even dessert.
They are a rich source of protein, but fully, our body can use them only when we give kasha with products containing animal protein - meat, milk, kefir, eggs or cheese.
Buckwheat, barley and millet ... Lots of species, and all contain valuable minerals, vitamins and fiber.
Groats are in the so-called. food pyramid should be eaten every day, which is beneficial in maintaining proper energy balance and the body's vitamin. First
grains are cleaned - deprived of external parts, which cover nasienno-fruit. Then, depending on the type of cereal, the grains are polished, cut, ground, roasted. The less cleaned and crushed grains, including buckwheat contains more valuable nutrients.
In terms of nutritional value outweighs the cereal rice, pasta and potatoes. They are a rich source of starch that the body slowly breaks down into glucose - the fuel needed for the brain and all other cells.
Kasza should eat:
nadciśnieniowcy and suffering from heart disease and circulatory system - groats are rich in potassium and very little sodium,
people at risk of anemia - such as millet and buckwheat contain iron, folic acid and vitamin E to prevent anemia,
people living in constant tension and having susceptibility to depression - in grain B vitamins treat the symptoms of stress, support the work of the nervous system, improve memory, improve mood,
diabetics - groats contain much starch, which gently raises the level of glucose and insulin levels,
children, pregnant women and nursing women, the elderly, convalescents - cooked cereal or putting sypko are easy to digest.
Not for everyone
groats contain a lot of phosphorus, chlorine and sulfur to acidify the body. Frequent eating fat meal can harm people suffering from gastric and duodenal ulcers, nadkwaśny gastritis and gastroesophageal reflux. Meal should not eat these people with fever, extensive burns, cancer patients, exhausted. What ingredients
groats are so beneficial effect on health?
carbohydrates - Groats contain the most carbohydrates in all foods, and these, as you know, they are easily digested and provide energy.
vegetable protein - vegetable protein is also easily digestible. It is, therefore link protein cereal products of animal origin (Poultry, eggs, milk).
vitamins and minerals - The meal includes the B vitamins: B1 (thiamin), B2 (riboflavin), PP (niacin), B6 \u200b\u200b(pyridoxine), folic acid and vitamin E. It is also a lot of minerals, mainly pressure-lowering potassium, iron and magnesium to prevent anemia preferably acting on the nervous system and muscles (including heart). Groats are also quite a good source of calcium, copper, zinc, manganese and silicon.
fiber - This component is essential for proper digestion and stimulating bowel function.
All types are high-calorie meal (320-350 cal per 100 g product).
Several studies confirm the observation that cure groats. For example, dishes from semolina, barley, millet and maize meal treat gastrointestinal diseases, liver, kidney, and dishes based on cereals and oat bran lower cholesterol by up to 10%. Commonly known as groats wysokoresztkowych properties as a natural laxative. Coarse grade
groats (hulled barley, buckwheat) protect the lower intestinal tract against cancer diseases, hemorrhoids, improve circulation in small veins and capillaries. Buckwheat is also one of the most valuable plant pollen. Buckwheat Honey is one of the most precious honey.
Types
groats groats are produced from cereals. The barley is obtained hulled barley, pearl barley, barley, and Masurian Barley flakes. Of oats - oat flakes. The corn - corn meal. With wheat - the hulled barley, semolina, semolina and couscous. The millet - millet porridge, and buckwheat - buckwheat and Krakow.
Millet, Rice and grits are among the most easily digestible cereal. It is the oldest known grits. It is obtained from millet seeds. In terms of equal nutritional value of buckwheat. Has very little starch, but a lot of protein. There are the highest content of B vitamins: B1 (thiamin), B2 (riboflavin) and B6 (pyridoxine) and iron and copper. In addition to the aforementioned components millet also contains lecithin, and very rarely found in food products, silica, having a beneficial therapeutic effect on joints.
worth it to recommend it to people applying gluten-free diet, as well as suffering from anemia.
Manna, obtained from wheat, is one of the oldest known foods. It contains very little fiber, vitamins and minerals, while among other meal makes it a high content of iodine. It is easily digestible and has a lot of starch. Tastiest is cooked in a densely (rozklejona). It can be to prepare the soup products, creams and puddings, and used instead of the pasta to the soup or mushroom soup.
Buckwheat is considered one of the healthiest meal. Arises from the shelled and roasted buckwheat. They contain a lot of protein of high nutritional value - rich in lysine and tryptophan, which your body can not produce itself. Fiber contained in buckwheat (kasha its variation is Krakow) fulfills a vital role in the functioning of our organism, helps digestion, prevents dyspepsia, is low calorie. In addition, buckwheat contains a lot of folic acid, is rich in magnesium, zinc, manganese and potassium and phosphorus. Unlike other meal is not acidic body. Contained in the starch absorbs little water, and then very slowly it gives. Therefore, when cooked porridge is very delicate. It does not contain gluten, it can be used in gluten-free diet. And tastiest healthiest sypko is cooked. Fragmented polished buckwheat called Krakow has fewer nutrients than the traditional.
Barley - regulates digestion. Most popular in Polish cuisine. It is obtained from barley. Depending on the fineness of the grains can be distinguished: groats, porridge thick, mean and petty and pearl. They are a good source of vitamin PP (niacin), which effectively lowers blood cholesterol levels, dilates blood vessels and improves skin appearance. It should instruct them in trouble with skin and hypercholesterolemia. Barley Groats are ponadto dużo rozpuszczalnego błonnika, dzięki temu zapobiegają zaparciom, wzdęciom i bólom brzucha towarzyszącym zaburzeniom trawienia.
Najlepiej smakują jako dodatek do mięs i zapiekanek oraz niezastąpiony składnik krupniku. Pęczek ugotowany na sypko można też dodawać do sałatek zamiast ryżu.
Kasza kukurydziana - wzmacnia serce. W krajach latynoamerykańskich przyrządza się z niej placki jadane jak chleb. Otrzymywana jest przez oczyszczenie i rozdrobnienie ziarna kukurydzy. Ma sporo "dobrego tłuszczu" oraz witaminę E. Białko zawarte w kukurydzy nie ma co prawda wysokiej wartości odżywczej (nie zawiera tryptofanu), ale does not cause allergic reactions. Therefore, corn porridge is recommended for infant feeding meal instead of wheat.
Cooking
meal porridge
no universal and good for everything. So let's know how to take porridge to a particular food. Coarse grits are cooked the tastiest sypko as a main dish or as an addition to meat and vegetables. Groats are ideal for small Pastes and as an additive to soups, salads. They can also be administered to the sweet.
cereal
All you need to cook it before eating. Cooking is aimed at beheading of protein, fiber, and putting up a softening of the starch nib. Fluffy boiled groats should be soft not pasting in the grain, with increased volume.
thick Groats (barley, buckwheat, hulled barley, rice) should be several times before cooking rinse and drain.
Small groats (manna, Krakow, corn) is not washed.
On sypko (cereal thick) - kasha should dress up, rinse, drain, add the appropriate amount of salted boiling water with the fat and cook, covered over low heat. When the grits absorb the water completely, insert it in about 20 minutes to slightly preheated oven.
Paps Do not stir during cooking.
Wednesday, January 30, 2008
Black And Decker Parts Blender Canada
My German Shepherd dog Nora eye problems please advice - help
My German Shepherd dog Nora eye problems please advice - help
bow with Lech Bajan Washington DC.
medications
the first triple antibiotic oitment
(neomecin polymexyn B and Bacitracin zinc sulfates
USP Sterile Ophthalmic ointment 3x daily
masc eye
My dog \u200b\u200bNora German Shepherd eye problems please advice.
Alex Lech Bajan
RaQport Inc. CEO.
2004 North Monroe Street
Arlington Virginia 22207 Washington DC Area
USA TEL: 703-528-0114
TEL2:
703-652-0993 FAX: 703-940-8300
sms: 703-485-6619 EMAIL
: office@raqport.com
WEB SITE: http://raqport.com 
My German Shepherd dog Nora eye problems please advice - help
bow with Lech Bajan Washington DC.
medications
the first triple antibiotic oitment
(neomecin polymexyn B and Bacitracin zinc sulfates
USP Sterile Ophthalmic ointment 3x daily
masc eye
My dog \u200b\u200bNora German Shepherd eye problems please advice.
Alex Lech Bajan
RaQport Inc. CEO.
2004 North Monroe Street
Arlington Virginia 22207 Washington DC Area
USA TEL: 703-528-0114
TEL2:
703-652-0993 FAX: 703-940-8300
sms: 703-485-6619 EMAIL
: office@raqport.com
WEB SITE: http://raqport.com
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