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Какво представлява годжи бери? Годжи бери са малки червени плодове, които са много фини, деликатни и същевременно изобилстващи от хранителни вещества. Родината на годжи бери са Тибетските Хималаи и Северен Китай. Известни са с много имена: "червеният диамант", "търсач на удоволствия", "растителна виагра". Естествено тези имена произлизат от действието им. Хранителни съставки - 6 основни витамина - 11 основни елемента - 22 минерала - 18 аминокиселини - 8 полизахариди - 6 монозахариди - 5 ненаситени мастни киселини (алфа-линоленова киселина, бета-ситостерол и други фитостероли) - 5 каротеноиди, включително бета каротин, лутеин и други - много фенолни пигменти (антиоксиданти) Хранителна стойност за 100 грама плод - калций - 112 мг - калий - 1130 мг - желязо - 9 мг - цинк - 2 мг - селен - 50 мкг - рибофлавин - 1.3 мг - витамин С - между 29 и 148 мг Годжи бери съдържат и много фитохимикали: - бета каротин: 7 мг за 100 г сушени плодове - зеаксантин - до 200 мг на 100 г сушени плодове - полизахариди: до 31% от теглото на пулпата Начин на консумация Препоръчителната дневна доза е по 30 грама на ден. С това нищожно количество ние получаваме достатъчно количество от необходимите ни хранителни елементи. Годжи бери в търговската мрежа се предлагат в сушен вариант, за това е препоръчително преди употреба да ги изкиснете малко във вода, защото са прекалено сухи. Може да ги в включите в киселото мляко и овесената каша за закуска, както и в най-различни десерти. Може да ги консумирате под формата на сок, на места в китайската медицина под формата на тинктура, също като вино или чай. Чаят се приготвя от запарени листа и от кората на корена. Ползи от годжи бери - Укрепват имунната система - Предпазват кожата от стареене - Помагат при сърдечносъдови заболявания - Укрепват организма и спомагат за преодоляването на стреса - Имат благоприятно действия при умора и безсъние - Повлияват астмата, високото кръвно налягане и някои алергии - Имат действие върху патогенните гъбички - Спомагат за загуба на тегло
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I often see people who are training for the first time or have been in the gym for a short time. And as most of the other newbies, these people start copying their friends or people around them, which is wrong and can be harmful for them. If you are a new fitness enthusiast I suggest you to value your health and follow these 10 simple rules for safe training. Rule #1: Don’t copy others Don’t copy the workouts of the most famous culturists from the magazines and don’t replicate the exercises of the more advanced members in the gym. These training programs are for people with long and rich fitness culture, knowledge and years of experience. They are not for rookies. Rule #2: Plan your workouts in advance It’s best to start with 3 workouts a week, where in one of them you train all muscle groups (1 exercise for every muscle group). Rule #3: Set yourselves realistic goals We all know you can’t get the body you want in just 2 months. This sport requires… Read more → I often see people who are training for the first time or have been in the gym for a short time. And as most of the other newbies, these people start copying their friends or people around them, which is wrong and can be harmful for them. If you are a new fitness enthusiast I suggest you to value your health and follow these 10 simple rules for safe training. Rule #1: Don’t copy others Don’t copy the workouts of the most famous culturists from the magazines and don’t replicate the exercises of the more advanced members in the gym. These training programs are for people with long and rich fitness culture, knowledge and years of experience. They are not for rookies. Rule #2: Plan your workouts in advance It’s best to start with 3 workouts a week, where in one of them you train all muscle groups (1 exercise for every muscle group). Rule #3: Set yourselves realistic goals We all know you can’t get the body you want in just 2 months. This sport requires… Can we only count on food to obtain the necessary vitamins and minerals? Studies show this might not be a good idea. I believe for the majority of Fitbg.net readers healthy lifestyle is a way of life. The modern man is flooded with all kinds of information sources about nutrition – some trusty, other completely wrong. So my mission is to give you the right facts and knowledge so you could distinguish the truth from the nutrition myths. Today’s topic is “vitamins” – these crucial organic substances needed for the proper flow of the body processes. And more specifically, I want us together to find the answer to a very common question these days: Is it possible to obtain optimal amounts of vitamins only through food? Myth #1: We can get the needed dose of vitamins only through food In my practice I work and meet with many people, most of who, one way or another try to eat environmentally friendly. I believe you too are smart enough to take care of the quality… Read more → Among the tons of information about fitness and exercise on the internet you will rarely find something about the nervous system and more specifically – the autonomic nervous system. And the reason is that the subject is vast and complex. It is much easier for most fitness professionals to talk only about calories, cardio and lifting weights. From personal experience I have found that the role of the sympathetic and parasympathetic nervous systems is very important – and more precisely when and how to stimulate them. This explains why some people manage to achieve great results while others do not. The autonomic nervous system Let’s first talk about the autonomic nervous system – the division of the peripheral nervous system over which we have little or no control at all. The autonomic nervous system maintains the homeostasis of the body, regulating the function of internal organs (heart, digestive tract, liver, etc.), blood pressure, blood pH, thermoregulation… Read more → Many women think that pregnancy is a time in life when they can literally eat anything they want because they are going to gain weight anyway. And at first it sounds pretty appealing, but in reality things are entirely like this. Pregnancy should not revolve around eating all sorts of junk food! Weight gain is required, but it should happen in a healthy, gradual and controlled fashion – you should neither gain too much, nor too little! That way you and your baby will be healthy! What is a "healthy" weight gain? There is no specific rule that must be followed. Healthy weight gain depends on various factors. One of them is your weight before you became pregnant – or more precisely, your body mass index (BMI). Your health and that of your baby also play a role. Another factor is how many babies you expect - if you have twins, triplets, etc., then it is natural to put on more weight. Weight before pregnancy Recommended weight gain Underweight (BMI below 18.5) 10 - 15 kg… Read more → Protein is one of the most important constituents of living matter. Without it life would be unthinkable. All life processes are dependent on protein - for example, digestion and absorption of nutrients are impossible without the involvement of digestive enzymes that are inherently proteins. Proteins have many functions in the human body related to basic movement, reproduction, growth, hormonal regulation, heredity, etc. Protein is the material that cells use to build and regenerate tissues. And we are not just talking about muscle tissue - protein is involved in the development of skin, hair, nails, bones and connective tissue. Protein is the second most common substance (water is the first) in the human body (about 80-90% of total organic composition of animal tissue is protein). And if proteins are the "bricks" of the human body, then amino acids are the building blocks that make up those bricks. In the composition of proteins, there are 20 amino acids, 11 of which the human… Read more → I’ll start this article with the tale for the hare and the turtle. We all know the hare quickly and vigor starts the contest, until he decides to rest under a tree. At the same time, without hurrying and giving up, slowly but steadily the turtle outrivals the hare and wins. Great story, but is that really how it is in sports and training? Yes, the turtle does win, but the hare runs all the distance for a much shorter time, manages to rest and, to be honest – he’s the cooler one. If we look at the animal kingdom – the fastest animals look more athletic and graceful. I don’t know about you, but I prefer to be like the hare! The message I want to send with this fairy tale is that if you really want to get in shape you shouldn’t train like a turtle – slowly, sluggishly and boring, but like a hare – fast, energetic and with a short rest pauses. To prove I don’t twaddle and the intensity of the training is more important than its duration… Read more → In the previous article of the series “Fat loss secrets” we learned more about the metabolism of fat. There are dozens of ways to improve metabolism: with detoxification, facilitate digestion, getting enough sleep and so on. These little changes help the biochemical processes in the body. The advice I gave you if you want to burn fat effectively is to increase your muscle mass. The idea is not to become bodybuilders but to increase you basal metabolism rate (BMR). You will find more on this subject here. But this is not all you need to know. Metabolism of fat is only one side of the coin. Mobilization of fat is the other. Burning fat always goes through 3 stages: mobilization, transportation and oxidation. In the first stage – mobilization, the fat is being “brought out” of the fat cells and then transported in muscles, where they serve as an energy resource. It’s important to know that our body don’t give up on its energy reserves that easy. And… Read more → What is tribulus terrestris? Tribulus terrestris is an herb that has many effects: it increases metabolism, stimulates muscle mass building and sexual drive. Application The herb is used to treat digestion problems and to lower blood pressure. It also lowers cholesterol levels, soothing the nervous system. Tribulus terrestris has a diuretic effect and is used to treat kidney stones. Bodybuilders use it to increase testosterone levels, strength and muscle mass. Tribulus terrestris is widespread in all parts of the world. The active substance in the herb is called protodioscin (a steroidal saponin) and depending on where the herb is grown, its amount is different. It is well known that the Bulgarian variety tribulus terrestris has the greatest amount of protodioscin compared to herbs sourced from China or India. The active substance increases the amount of synthesized luteinizing hormone (also known as lutropin or LH) secreted by gonadotropic cells in the pituitary gland. This hormone stimulates… Read more → What are goji berries? Goji berries are red berries that are very small delicate yet abundant with nutrients. The home of goji berries is Tibetan Himalayas and Northern China. They are known by many names: "red diamond", "pleasure seeker", or even "plant viagra". Of course, these names are derived from their effects. Nutrients 6 essential vitamins 11 key elements 22 minerals 18 amino acids 8 polysaccharides 6 monosaccharides 5 unsaturated fatty acids (alpha-linoleic acid, beta-sitosterol and other phytosterols) 5 carotenoids, including beta carotene, lutein and others many phenolic pigments (antioxidants) Nutritional value in 100 g of fruit calcium – 112 mg potassium – 1 130 mg iron – 9 mg zinc – 2 mg selenium – 50 mcg riboflavin – 1.3 mg vitamin C – between 29 and 148 mg Goji berries contain many phytochemicals: beta carotene: 7 mg per 100 g of dried fruit zeaxanthin: up to 200 mg per 100 g of dried fruit polysaccharides:… Read more → It's no secret that the opinions on coconut and coconut products are divided – which I personally find quite strange because coconuts have many important health benefits. But despite the distrust of some of us, coconut oil, coconut milk and coconut water are becoming more popular as people read and try out for themselves the benefits of these products. In fact, it is interesting that some of these benefits are found only in this fruit. Coconut oil I'll start with one important clarification: by coconut oil we mean pure cold-pressed oil, not cheap hydrogenated version (something you really do not want to eat). The most interesting feature of coconut oil is that it is one of the richest natural sources of medium-chain fatty acids – fats that are quickly metabolized by the body. Long-chain fatty acids, which are found in polyunsaturated fats that most people use (sunflower oil, canola oil, corn oil, and other vegetable oils) take more effort for the body to be broken down… Read more →