Hepatic steatosis is not only treatable but also curable. The foundation of success is a properly set diet and the adequate amount of invested time necessary for the dietary system adjustment to take effect. The excess fat from the liver is still reserve fat, which means it is used as a source of energy.
Energy intake ranging from 1700-1800 kcal at a body weight of 140 kg may seem too low, but it does not mean that the diet is poorly conceived. When setting the energy balance, it is essential to base it on measured values of basal metabolic rate (BMR), muscle mass percentage, and the level of physical activity. It is not entirely ideal for energy intake to fall below BMR values, but in practice, such diets can be implemented short-term and they can be successful.
It is key to establish appropriate ratios of macronutrients, with a condition of sufficient protein intake (in these situations, do not hesitate to aim for a slight above-average range of 20-25% of total energy intake, because with lower energy intake, it is necessary to support muscle metabolism activity and simultaneously increase the level of satiety). Due to the need to avoid unnecessary fluctuations in blood glucose levels, focus on preferring sources of complex carbohydrates (preferably in the form of whole grains, while avoiding flour products). Lastly, increase fiber intake (primarily from sources like legumes and vegetables), as it increases the level of satiety.
If a client is transitioning from a dietary regimen that caused weight gain to a reducing one, it is natural that they will experience feelings of hunger and fluctuations in blood glucose levels, which can never be completely avoided.
This is the basic framework to work with in such situations. It is not a 100% guarantee that it will work for everyone; in cases of certain metabolic disorders causing weight gain (thyroid dysfunctions, etc.), it is necessary to adapt the diet to the individual's needs.
It is not proven that a vegan diet is more advantageous for the condition of multiple sclerosis. Primarily, the focus is on the benefits of limiting excess sources of animal proteins due to their pro-inflammatory effects. By incorporating this recommendation into a dietary plan, the proportion of plant-based protein sources is increased, along with fiber, which serves a prebiotic function, and this factor is part of the anti-inflammatory dietary approach for MS. However, it is crucial to work with appropriate foods, as not every plant is safe for the given situation (a typical example being sources of antinutritional substances). Moreover, fiber itself can act antinutritionally when in excess, so the selection of suitable foods is far from the only condition for developing an appropriate meal plan – the selected ingredients need to be combined in such a way as to fulfill the requirement of nutritional balance. Therefore, during the course, you complete tasks in the educational application, where for each task you have access to a list of suitable and unsuitable foods and nutritional limits. The task allows you to try creating a model menu containing an available range of nutritional characteristics suitable for the particular situation.
The classification system for pro/anti-inflammatory foods is not uniform. It essentially cannot be, as a number of characteristics are considered—not only their nutritional composition and content of undesirable substances are calculated, but also the method of processing, including final culinary adjustments. The result for pro-inflammatory foods must be a condition in which their consumption triggers processes in the body that lead to inflammatory reactions, whereas for their anti-inflammatory counterparts, the situation is the opposite, where inflammatory processes in the body are suppressed. From a professional standpoint, it is not a completely well-proven methodology, and therefore no unified list of foods exists in this field.
In the case of the difference between yeast and sourdough, it is considered that sourdough, due to the significantly broader spectrum of probiotic-acting microorganisms, leads to the production of a larger amount of short-chain fatty acids (SCFA), which have the ability to prevent the development of pathogens in the intestines (compared to monocultural yeast).
Yogurts contain probiotic microorganisms; therefore, consider them as a suitable food, provided there is an absence of added sugars and additives. Rolls are typically made from flour and yeast; thus, they are deemed unsuitable = pro-inflammatory in the listed foods.
Test questions are deliberately designed to make you think; this is an educational intention. Nutrition is specific in that it often lacks fixed rules. The necessity of contemplating individual situations is thus part of nutritional literacy, which you gradually develop over the course of your studies.
Modern nutrition naturally tends to approach eating systematically and typically presents the following procedure divided into several phases:
In the first phase, single-ingredient fruit or vegetable purees (preferably apples, bananas, pears, squash, carrots, peas) are introduced, with each new type being added at intervals of 3 to 4 days. These dishes should not be sweetened.
In the second phase, multi-ingredient fruit, vegetable, and meat-vegetable meals are gradually introduced until the point where the child has a meal with meat 6 times a week (once a week, meat can be replaced with a boiled chicken egg yolk). Over the course of 2 to 3 weeks, one milk portion is thus replaced with a meal portion of 50 to 200 grams.
In the third phase (typically during the 7th month), the second milk portion is replaced with a fruit-milk meal (unsweetened yogurt is used, and curd should be avoided until the end of the 12th month).
In the fourth phase (8th month), the third milk portion is replaced with milk porridge. It is commonly recommended to use a gluten-free source, although there is ongoing discussion about the benefits of handling gluten sources during the so-called immunological window.
The final phase includes the introduction of meals containing pasta.
However, this procedure is just a framework, and it is important to reflect on the needs of the child, which are highly individual.
It is not possible to perceive this area in a black-and-white manner; it is a matter for broader discussion, and it is also necessary to consider the individual's health condition. Generally, modern civilization is troubled by two major issues related to dietary habits that lead to health disorders:
1. The first is the excess associated with uncontrolled consumption of anything considered edible today.
2. The second is the quality of what we eat - our diets are dominated by highly processed foods, and there is a continuous increase in the proportion of xenobiotics, which have a significant impact on cellular behavior in the body.
In this context, the idea of controlled fasting is very attractive because it allows the body to process everything we have given it and also to rest. This has a clearly positive impact on the behavior of the immune system. Thus, a longer fasting interval is more advantageous than a shorter one. On the other hand, the effectiveness of intermittent fasting (IF) is related not only to the duration of the fasting but also to the quality of the ingredients used and the energy balance. For instance, if the balance is negative, health will still benefit even with shorter fasting periods during IF.
A correct (i.e., healthy) approach to eating should be one that does not produce stress and from which you can derive joy. This is related to the shifting intervals during IF, where the models presented in the course are optimized, but each participant should adapt them to their own preferences.
With autoimmune disorders, some caution is advisable when manipulating any form of fasting; in some diseases, fasting states are not beneficial, and it is sensible to consult these approaches with the attending physician.
In this case, what is meant is the so-called Maillard reaction - it is a chemical reaction between certain carbohydrates and amino acids, which occurs at temperatures above 120°C. During this reaction, acrylamide is formed, which is a substance with potentially carcinogenic effects. Therefore, it is advisable to avoid using excessively high temperatures (baking, frying, deep-frying) when preparing dishes.
When selecting an appropriate omega-3 supplement, consider not only its source and the content of substances that stabilize the structure of fatty acids (= antioxidant substances) but also the ratios of key fatty acids (DHA, EPA, or possibly DPA), which determine the product's effectiveness. Each O3 source contains a different ratio of these FAs, so try to view products comprehensively; one factor should not be decisive when making a choice.
Given the increasing interest in plant-based diets, it's logical that a significant portion of the population will, for ethical reasons, prefer algae-based products, which (fortunately) have their quality.
Coffee grounds are waste and should be treated as such. Consider their consumption as a health risk, as regular doses or larger quantities, due to the higher concentration of certain substances, can irritate the mucous membrane of the digestive tract. Scientific literature also indicates their ability to raise levels of total and LDL cholesterol, for which the compounds cafestol and kahweol are responsible.
Mushrooms are a key source of fiber, which is their most important nutritional property. In addition to this, they have the ability to absorb chemical substances from their surroundings, and this also applies to minerals. When assessing the potential advantages or disadvantages of their consumption, it is important to consider the type of soil in which they were grown, as this influences their overall nutritional profile. In relation to the content of minerals, the concentration of these minerals in the soil plays a role, so it is not possible to generalize the mineral composition of mushrooms, as the values vary significantly.
Under normal conditions and in the absence of unnecessary additives in these products, I find it counterproductive to avoid them. It is important to realize that butters in this form are a high-quality (i.e., industrially unprocessed) food with a very interesting nutritional profile. Together with legume spreads, they are essentially ideal for use in combination with bread, and they justifiably deserve to be an integral part of the diet. However, approach them as a food that you know is sensitive to oxidation (butters contain a high proportion of fats that are not fond of oxygen and light), susceptible to molds, and last but not least, a source of certain allergens.
When choosing supplements, always make decisions based not only on the athlete's age but also on the suitability of the product for different types of exertion. Not every preparation is suitable for all types of sports, and this applies to the trio you mentioned as well.
Even though manufacturers and sellers of sports supplemental nutrition will tend to convince you that the mentioned products are suitable for competitive athletes in their adolescent years, I would personally not recommend any of these products. I am convinced that it is too early for their use. The body is still developing at this stage of life. For its proper development and essentially the future sports career, priorities should focus on adjusting the dietary system with the addition of those nutrients which you either know the athlete necessarily needs or there is a higher probability that they are deficient. In the case of intense exertion, these are primarily vitamins and selected minerals (calcium, magnesium, zinc, selenium), whose intake is challenging to maintain at the level of an individual need for such a stressed individual through regular diet over the long term.
The next goal should be preparations that enhance the athlete's resilience, including their immune system. This involves substances that you do not supply through regular diet—working with high-quality products containing garlic, echinacea, beta-glucans, and adaptogens makes sense from readily available options.
Supplements supporting sports performance should always be considered of secondary importance only after this list.
When attempting to adjust the diet system for histamine intolerance (HIT), it is essential to consider not only the (potential) content of histamine and its liberators in individual foods but also the highly individual reaction of each person. This combination of conditions makes histamine intolerance a very challenging problem to tackle in practice (at least in terms of applying any specific model). Always bear in mind that the histamine content in individual foods can differ significantly from the tabulated values, with the variance being quite substantial. For educational purposes, we have marked as unsuitable in the meal planning application for this lesson those foods that are most frequently identified as significant sources of histamine, biogenic amines, and histamine liberators (the list also includes fats and oils). Consider these as a preliminary basis; it is the first step towards the practical implementation of an elimination diet.
In general, extracts have greater nutritional potential, meaning that due to the method of their production, they should contain higher concentrations of active substances, boasting better bioavailability. If the manufacturer does not provide detailed information about the form of the extract on the product, you as a consumer know that it is an extract, i.e., plant material devoid of fiber, on average with a higher concentration of nutrients than powder, and simultaneously with higher bioavailability. For most potential customers, this is a sufficient argument to invest more money in purchasing it than in supplements containing powder.
In this case, it is not so much about what I would recommend, but what the athlete actually needs. Generally (for the general population), it is presented that with increasing physical and mental stress, the need for micronutrients also increases. However, it is necessary to avoid any generalization because each athlete has different requirements, which depend not only on their metabolic profile but also on the extent of the stress. Moreover, there are differences between water-soluble and fat-soluble vitamins – the body does not store hydrophilic substances to the extent it does lipophilic components, which means they can be safely consumed in higher concentrations (in relation to their reference value). Calculating with reference values and their multiples is tricky because, for each substance, a safe limit is additionally defined, and at the same time, a distinction is made between the recommended and therapeutic dose. Ideally, it is always best to provide the amount of each nutrient that meets the individual's real requirements, which encounters the problem of choosing an analysis capable of determining the necessary quantity.
Certainly, expect that in a regime of multi-phase training, the athlete will not be able to supply all the vitamins in the necessary amounts solely from their diet, as their actual needs are usually within lower multiples of their RI. Therefore, supportive supplementation is always advisable, which further involves determining whether a multivitamin or the intake of individual substances through separate products is more suitable, allowing for better dosage manipulation.
Try to view the situation as follows: The body can produce collagen itself, and in sufficient amounts (for regular = normal operation), where the basis for its creation is the necessary amino acids. These key amino acids are part of a balanced diet and can have their intake increased through foods that are concentrated sources of them - a typical example is gelatin. However, you can substitute gelatin with collagen, which is an even richer source of these amino acids. If you choose the hydrolyzed form, you ensure "only" a faster process of breakdown and absorption of amino acids. In all cases, it is true that the body must first break down the incoming protein sources into individual amino acids, which are used under certain conditions to create new protein structures (including collagen). Thus, it is a matter of debate whether the considerable financial investment in hydrolyzed collagen supplements makes more sense, as there is no equal sign between the amount of collagen ingested and the creation of new collagen in the body.
Hello,
I am interested in what effect astaxanthin might have on thrombosis, if any?
Thank you.
Astaxanthin is a powerful antioxidant, and in relation to prothrombotic processes - like other substances with antioxidant properties - it significantly exhibits anti-inflammatory effects, meaning it influences not only the formation of thrombi but also their behavior. In this regard, it is meaningful to use it, i.e., to generally strive to increase antioxidant capacity through the intake of the broadest spectrum of antioxidants, leveraging their synergistic effects.
Many factors influence the condition of gout, with the purine content in the diet being just one of them. While it is indeed important to regulate their quantity in the diet, it turns out that a dietary concept based solely on monitoring a single number does not fundamentally solve the issue. Generally, a list of foods rich in purines is presented, which should be avoided during the treatment of gout. However, this does not mean these foods are entirely forbidden; for instance, a smaller amount of legumes can be included in the diet without harming the metabolism. Furthermore, it is always necessary to consider the overall concept, as a single recipe does not necessarily pose a problem.
When it comes to diets, it always depends on the purpose for which you practice them and how significant the nutritional restrictions are. Short-term restrictive diets are quite an effective means for faster reduction of body fat, but they always carry the risk of a certain burden on the metabolism, so they should not be manipulated long-term. The keto diet is an extreme that has (unfortunately) become a fashionable trend. Most proponents of this diet are unaware of the spectrum of risks associated with it, but this is practically normal and common, because the nutritional literacy of the population is at a relatively low level. Ketosis is indeed a natural metabolic state, which was historically an integral part of the range of conditions and influences that shaped the human genome, but it is not intended (= suitable) for long-term functioning. It has its advantages, but also a spectrum of negatives, all of which we will discuss further in the course. In practice, it is healthier and safer to choose approaches (dietary changes) that do not burden the metabolism as much - there are many of these, but in the eyes of the average diner, they are not as attractive because they do not provide sufficiently quick results.
Specific values are always a matter of an athlete's ability and willingness to find a system that suits their individuality. Carbohydrate supercompensation in fitness is a specificity aimed at pumping as much glycogen as possible into the muscles. This is always related to the individual's level of training in terms of gradually advancing their metabolic capabilities to produce the maximum amount of glycogen in the cells. The optimal approach is to work with a gradual decrease and increase in carbohydrate intake. This means that during low-carbohydrate days, the intake is gradually reduced to an absolute minimum, forcing the body to completely deplete glycogen stores (e.g., if the daily carbohydrate intake is at 400 g, the first day of this phase reduces to 150 g, the second day to 80 g, and the third to 30 g). This is followed by a loading phase, with the first day, for example, at 150 g, the second day 250-300 g, and the third 400-450 g. However, please perceive this as a general and moreover static model. In practice, it's a process that can last several weeks (2-4), within which the carbohydrate intake in individual micro-phases is increased, always in line with what suits the athlete. It's necessary to go through several such cycles before discovering the optimal carbohydrate amounts. The composition of the diet is, of course, also related, where one must avoid unnecessarily fast sugars that would lead to fat storage, while also avoiding slow ones (white rice is considered an "ideal" source in this community as it contains enough high-glycemic polysaccharides).
In practice, please be cautious about adopting others' opinions, especially from bodybuilders themselves. Since the competitive section of this sport is based on the use of banned performance-enhancing drugs, it has become customary since the early 1990s to use insulin, which accelerates the process of transporting sugar into the cells. The diet of such an individual thus looks completely different for understandable reasons than the diet of a natural athlete, meaning the numbers differ as well.
The concept of diet, including lifestyle factors (such as stress, physical activity, smoking, contraception, pregnancy...), has a relatively strong influence on thrombotic processes. Whether it is a consequence of lifestyle choices or the situation is caused by coagulation system disorders (e.g., Leiden mutation), dietary adjustments always have a common foundation. By consistently adhering to a range of guidelines, the probability of reducing the risk of thrombosis increases in an absolutely crucial manner. Considering that prothrombotic processes can occur quite quickly, it is necessary to carefully target all the factors contributing to the formation of blood clots (avoiding ultra-processed foods, controlling the intake of vitamin K, monitoring the omega-3 to omega-6 ratio due to the anticoagulant effects of omega-3 fatty acids...). Unfortunately, in real life, the majority of affected individuals have significant difficulty managing this...
The concept of low carb in practice shows that it tends to be more advantageous mostly for endurance activities performed at lower heart rates. This makes sense, as the body uses a higher proportion of energy from fats during this type of physical activity, and a high carbohydrate intake thus demonstrates the ability to suppress the utilization of full metabolic potential during athletic performance. For this reason, a significant number of endurance athletes are moving in this dietary direction.
However, considering the aim for an individual approach, this does not necessarily mean that this generalization will suit everyone; we are discussing a general model here. It is always important to consider the type of activity, the level of an individual's training, the athlete's metabolic profile, and last but not least, their willingness to experiment with training metabolic flexibility, which in the vast majority of cases is a long-term effort.
Conversely, it also applies that in typically anaerobic sports, an individual will require more carbohydrates due to the need for a quick energy source necessary for performance and to support the formation of glycogen stores in the post-exertion phase.
The body is capable of creating small reserves of certain nutrients, which also applies to antioxidants. It is essential to distinguish between water-soluble and fat-soluble substances. The body accumulates lipophilic substances for a longer period, even for months (a typical example is vitamin E or carotenes). Conversely, hydrophilic substances are excreted when in excess, and their reserves in the body are short-term (e.g., vitamin C, depending on a number of conditions, lasts 1-2 weeks). You can expect similar timeframes for phytochemical compounds obtained from plants.
In a purely vegan diet, this is, of course, a logical consideration, essentially the only possible one. In this situation, however, you must take into account that the amount of protein per day would have to be significantly higher than in a mixed diet situation due to the law of the limiting amino acid. This raises the question of whether an athlete would be able to consume such a large quantity of food, as the mentioned protein sources are tied to a certain amount of carbohydrates and fiber. This, at the same time, for antinutritional reasons, leads to lower biological availability and a greater burden on digestion, which means from the perspective of overall efficiency, we are talking about a highly disadvantageous approach regardless of the proportions of legumes and cereals, including the representation of other plant protein sources.
You can improve the overall balance by using plant-based protein supplements, which are free from these burdensome substances and are much more digestible.
This product contains yeast extract, which is a natural raw material. Yeast generally contains a smaller proportion of glutamic acid, whereas extracts contain much higher levels. Yeast extracts are used as a natural flavoring and taste enhancer precisely because of their higher concentration of glutamic acid, but they are not synthetic glutamic acid/glutamate.
If you stop eating, your blood sugar levels will always decrease, and the condition of hypoglycemia is related to the described reactions of the body. Essentially, this is a natural response that you cannot avoid. However, with regular training that strengthens metabolic flexibility, such reactions can be mitigated.
Hello, have you encountered instances where the GI value is listed on food packaging? Thank you.
GI values are not used in the food industry because they are highly misleading (= postprandial glycemia values after consuming the same food differ for each individual, reflecting metabolic individuality).
What is the optimal weight loss in kilograms per week to ensure it is not stressful? Thank you.
It is generally recommended to reduce a maximum of 0.5 kg of body fat per week. Higher values increase the risk of elevated blood fat levels, including cholesterol, and their oxidation, which negatively impacts health (strain on the cardiovascular system and liver).
Fasting fulfills both functions, essentially these aspects cannot be separated; the body and mind are interconnected vessels. It always depends on us how we will approach fasting; there are no strictly defined rules on this platform. Fasting is a process that, ideally, should be natural, meaning you should not force yourself into it. Therefore, decide for yourself which form to choose and what its course might look like. If you perceive fasting more as a spiritual process, broths are not the most suitable liquid. Conversely, for fasting aimed at healing processes, consider bone broths as an advantageous form of supplementing certain nutrients.
The issue arises only in situations where the supplement used contains additives to which the individual is more sensitive. This is thus a highly individual factor that can be controlled by choosing a higher quality product. Generally, if carnitine is in liquid form, it is absorbed more quickly, making it suitable to take shortly before physical performance (5-20 minutes), essentially excluding the consumption of solid food components. A certain compromise can be a combination of the supplement with liquid nutrition (i.e., a hypertonic drink).
If you are working with tablets or capsules, the absorption process of the active ingredient is significantly slower, and the use of such a product is therefore shifted further before the performance (40-60 minutes). Here, on the contrary, it is advantageous to ingest the solid form of the supplement with food because the food stimulates the production of digestive and enzymatic secretions, leading to a more efficient processing of the entire supplement's content.
In these situations, it is necessary to distinguish the cause of the pain. Basically, we work with three possibilities:
1. Osteoarthritis condition.
If osteoarthritis is proven, it makes sense to focus on the quality and quantity of proteins in the diet, increasing vitamin C intake, and in terms of supportive supplementation, for example, on the combination of glucosamine and chondroitin.
2. Situation of ongoing inflammation in joint tissue.
The most significant effects are from boswellia extracts. Inflammation is often accompanied by the degeneration of joint cartilage (= osteoarthritis). In such a situation, it is desirable to combine the recommendations for the situations in points 1 and 2.
3. Overloading of ligaments and tendons.
This imbalance is primarily addressed by increased focus on stabilization exercises and appropriate forms of regeneration; nutrition does not have a direct impact here.
Drinking boiled water makes sense essentially only in situations where there is a likelihood that the water is contaminated with microorganisms which are either directly destroyed by boiling, or the boiling deactivates the protein component in enzymes, resulting in the loss of the microorganisms' ability to reproduce. The consumption of warm water can help when there is a need to warm up. However, it has greater significance in the form of teas, which offer the potential intake of antioxidants and a wide range of other nutrients.
The BMR value is most accurately measured by bioimpedance devices, as their algorithm works with currently measured body parameter values. Another option is available, for example, on our website - https://www.kurzyatac.cz/kalkulacka/bmr. You can work with nutritional values directly in the ZOF app - www.zofapp.cz.
During any increased physical exertion (regardless of its nature), the need for micronutrients increases. Specific values cannot be generalized, as this is a highly individual factor. Fundamentally, it is necessary to distinguish the need for intake:
1. Lipophilic vitamins - their requirement increases the least compared to other micronutrients, approximately 10-20%,
2. Minerals - the requirement is higher, around 20-50% (but for top-level endurance performances, such as ultramarathons, Ironman, etc., it is significantly more).
3. Hydrophilic vitamins - this may involve even lower multiples of the RI.
For endurance performances, sodium, iron, and magnesium play the most significant roles, and it is important to pay attention to antioxidants as well.
For cold-pressed juices, ensuring the lowest possible temperature and preventing oxygen exposure is crucial for their shelf life. The optimal approach is to store them in vacuum systems and in the refrigerator, allowing them to last for several days (2-3).
For sprouted seeds, temperature (low) and light (minimal) are important to reduce the activity of microorganisms that spoil the food. Again, it is advisable to store them in the refrigerator, where they tend to have a slightly longer shelf life compared to juices.
When considering a gainer, always view it as a substitute that can never be equivalent to whole food. It does offer the advantage of easy digestibility, which natural food cannot compete with; however, it is an artificially created product with several shortcomings and disadvantages. While consuming them in a given situation is a solution, it is always beneficial to question how meaningful it really is. The body still has to process the individual components, so consuming food shortly before bedtime will always be a burden.
If health is also a priority for you in sports, I would rather opt for natural foods and leave gainers to the professionals in strength sports who cannot do without these products. In post-workout nutrition, you need to provide the body primarily with proteins and carbohydrates with a smaller share of fiber and fats, "packaged" for the best achievable digestibility especially in the late evening hours. Try, for instance, a combination of potatoes (or sweet potatoes or rice) with low-fat fish (like trout). Another interesting option is bone broths with miso paste, potato, and nutritional yeast.
If you are aiming for sleep quality, also consider the volume of the last meal, which determines the overall burden on digestion.
If there is a situation of long-term energy intake below BMR values, a number of consequences occur (= manifestations of catabolism):
- Loss of muscle mass,
- Slowing of metabolism,
- Menstrual cycle disorders and infertility in women,
- Impairment of the immune system and increased risk of infections,
- Sleep disorders and fatigue,
- Worsening mood and depression,
- Increased risk of osteoporosis and bone fractures.
For weight reduction purposes, there are diets where energy intake is below BMR, but these are short-term events and even for these, an expert should supervise the process.
In general, for stress situations lasting up to 2.5-3 hours, it is not strictly necessary to supplement anything other than pure fluids. In some cases, it can even be counterproductive; however, in situations of increased sweating, the fluids should include necessary minerals, which are a common component of electrolyte drinks.
When it comes to extremes, such as ultra-endurance races, the situation becomes more complex, as practice shows that due to extreme physical and mental stress, athletes react individually, and generally presented rules no longer apply. These are situations that athletes are very reluctant to address, because the only meaningful path to optimizing the nutrition system is through gradually gathered personal experiences, which is always a long-term endeavor. At this level, focus on the most important aspects:
1. Establishing regularity and time intervals between individual meals.
This is a challenge in itself, because having a plan is one thing, but then there is what the body says—if it doesn't want food at a given moment, you generally won't get anything into it; conversely, the digestive tract can retaliate with strong protests that significantly complicate subsequent performance. Still, there should be some plan because if you leave everything up to personal feelings, it often happens that an athlete lasts without food for long hours, and at the first break cannot control the ravenous urge caused by accumulated stress and nutrient deficiency, leading to a difficult-to-manage situation in terms of systematic dietary approach.
2. Setting the ratio of macronutrients.
The basis is always proteins, though even under extreme stress, large amounts are not necessary. The key is to allocate the proportions of carbohydrates and fats as energy sources. In recent years, low-carb systems have gained attention among endurance athletes, but based on my own experience, I must say that a high-carbohydrate approach works, and works well (if set correctly, i.e., ensuring enough fiber and polysaccharides).
3. Ensuring sufficient antioxidants and selected adaptogens.
It's always wise to "kick-start" the body's systems first thing in the morning by focusing on hydration (we always wake up in a slightly dehydrated state because we don't drink while sleeping, we sweat, and we also lose a certain amount of water through breathing). Once you give your body the chance to absorb the morning dose of fluids, nothing stops you from heading out to exercise...
When considering ginseng, think in the following direction:
1. Each type of ginseng provides slightly different adaptogenic effects. In this regard, it is necessary to choose not only based on recommendations from literature but above all personal experience - it is therefore advantageous to gradually try different types in VARIOUS situations, as this will provide you with the best possible feedback.
2. Each type of ginseng exerts its adaptogenic influence based on the content of specific compounds. If you want to influence metabolism effectively with these herbs, it is necessary to look for supplements that guarantee standardized amounts of these nutrients, which is very problematic because the vast majority of manufacturers do not provide this information. Moreover, due to regulations in the EU, this information is suppressed, so it is optimal to seek products on the American market, which offers much better access and quality. If you do not want to go (organizationally more demanding) this route, you can use ginseng in the form of teas and macerates - but here too, there is a problem with guaranteeing quality, which is generally true for all herbs used in this way.
3. Ginsengs can be used short-term in the form of cycles, or also long-term. It always depends on what you aim to achieve with their intake. In elite sports, I would personally focus on cycles corresponding to training loads.
4. If you desire the adaptogenic effect of herbs with a stimulating impact, consider a combination of Rhodiola rosea and maca, which will provide a very interesting effect.
Although there are studies comparing the nutritional value of conventionally grown and organic fruits and vegetables, their results are not conclusive (they vary depending on the type of fruit or vegetable, soil, climatic conditions, and other factors). Generally, it can be said that organic fruits and vegetables have been shown to contain higher amounts of antioxidants, vitamins, and minerals than conventionally grown crops.
The analysis of the microbiota is meaningful because it provides information that cannot be obtained otherwise. It is important to bear in mind that analytical methods are constantly evolving and will provide much more accurate information in the future, including their interpretation. A certain disadvantage is the cost of the examination, but this is common with new technologies. When looking for a suitable laboratory, always choose based on what is offered for the required cost, i.e., what information is provided and especially how well it relates to your individuality.
In the case of probiotic supplementation, it is simple - the market is evolving very quickly, with trends either towards the widest possible number of strains in each dose or towards the inclusion of a smaller number of specific representatives to influence particular metabolic processes. It depends on your target. In general, however, you won't go wrong if you take preparations with a wider spectrum of Lactobacilli as a preventive measure.
If your intake falls below the BMR values, the metabolism responds to this as a crisis energy situation, during which it (simply put) "switches" to an energy-saving mode. This means that catabolic processes begin to prevail, which the athlete subjectively perceives as a decrease in vitality and a prolonged recovery period after exertion. Simultaneously, the immune system is weakened, increasing the risk of illness. Because the body lacks not only energy but also many nutrients, the athlete risks injury. The autonomic nervous system functions essentially in the same mode but is fundamentally influenced by catabolic processes, where the body takes a considerable amount of energy and nutrients from its own reserves. In such a situation, the only viable solution is to increase energy intake and strive to optimize the nutritional values of the diet.
At first glance, this is not obvious. Determining the metabolic type is complex because there is not just one method; it requires consideration of numerous factors. In practice, one must accept that this ambiguity complicates the effort to precisely and accurately manipulate metabolism through diet, which is acceptable because it reflects the sophisticated complexity of the behavior of living systems that have evolved over hundreds of millions of years.
To determine metabolic type (including its partial manifestations, such as speed), a combination of various methods is commonly used. When attempting to determine the speed of metabolism, it is essential to distinguish what type of speed is being considered. Fundamentally, the following are evaluated:
1. The rate of energy production (e.g., based on hair mineral analysis by the Ca/P ratio, or alternatively by analyzing gut microbiota to determine the presence of key strains of microorganisms that ferment more fats or carbohydrates),
2. The efficiency of the digestive tract (enzyme production, intestinal peristalsis, nutrient absorption),
3. Neuromuscular coordination (in element analysis, e.g., the Ca/Mg ratio),
4. Endocrine gland activity (including thyroid function - in element analysis, e.g., Ca/K and standard endocrinological examinations).
Additionally, genetics (including somatotype) and epigenetic influences are factors that come into play in the evaluation. In practice, it is crucial to use methods that are readily available while also not overly concerning oneself with the fact that the outcome will not be 100% conclusive (i.e., accurate).
Hello,
I would like to ask how skinfold thickness is measured.
The thickness of skinfolds is measured using calipers, specifically two types - the Best type or the Harpenden type (they differ in the shape of the contact surfaces and the different pressure applied to the measured skinfold). Measurements are conducted at precisely defined locations on the body (above the bicep, above the tricep, on the thigh, below the shoulder blade, above the iliac crest). The thickness is measured in millimeters, and the prerequisite for accurate measurement is the correct method of pulling out the skinfold, which requires professional training and a certain level of practice.
If you want to manipulate metabolism through dietary adjustments, it is always necessary to first know what the goal is. For example, a typical ectomorph, who has a fast ENERGY metabolism, has a fundamental problem in that they generate energy too quickly. They respond very well to carbohydrate intake, which is a more advantageous energy source for their metabolic profile, as it supports their genetically predetermined nature. However, if you want to think holistically, which means leading the individual towards balance, it is necessary to suppress the metabolic advantages that simultaneously lead them to extremes and enhance the traits that are less influential. A fast energy metabolism involves the risk of producing a greater amount of quickly generated energy (from carbohydrates), with a side effect of increased free radical production, thus heightened oxidative stress with all its long-term consequences.
Therefore, we recommend ectomorphs to have a higher proportion of proteins and fats and a lower representation of carbohydrates. This limitation primarily concerns the ratios between macronutrients, not their mass representation, which always depends on the energy balance. However, if the goal is to maximize the potential of an ectomorph, you will instead decrease the proportion of fats and increase carbohydrate intake - a typical ectomorph naturally responds best to this adjustment (but it is necessary to consider the consequences of such actions in the form of increased oxidative stress and resulting fatigue and injury risks).
The respiratory quotient is measured using a gas exchange analyzer. A mouthpiece or mask, which the individual wears throughout the measurement, is connected to the analyzer, which thus monitors the ratio between the oxygen consumed and the carbon dioxide produced.
Every change in eating habits is accompanied by a reaction from the body. Depending on an individual's metabolic profile and the extent of changes, these manifestations are either more pronounced (uncomfortable) or, conversely, the individual manages them without significant difficulties. With Intermittent Fasting (IF), the most common challenge is managing protests from the digestive tract, which, from the position of a long-term habit, demands food intake even in the morning hours (this also manifests in fluctuations in blood sugar levels with all the consequences). It is important to realize that these are natural, thus normal manifestations that cannot be avoided. Only their extent and the perception of these feelings varies for each person. The body possesses adaptive mechanisms, enabling it to adjust to a wide range of different situations. However, the rule of individuality also applies here, which means every individual reacts differently and the adaptation process varies in length – some may transition to the IF system immediately and without distress, while others have to manage a range of typical manifestations that can persist for several weeks.
If you have a tendency to undertake cleansing regimens, always base your actions on your health status. In general, once the body is subjected to systematically managed catabolism, there is an increase in the concentration of waste substances in the blood - this burdens the cardiovascular system, liver and kidney function, the immune system, and overall increases the state of fatigue. For a person who is not entirely healthy, this represents an unnecessary risk, so it is sensible not to strive for the fastest effect and result at any cost, but to proceed very slowly and carefully. For healthy individuals, as part of a preventive effort, focus on a method that will be satisfactory both organizationally and personally, as it never makes sense to force yourself into anything. Practice shows that most people prefer short-term juice fasts over plain water, but it is a matter of personal preference. A meaningful approach seems to be a system of one-day cleansing regimens once a week.
Before using the sauna, it is important to adequately hydrate (approximately 60-90 minutes beforehand) and continue to replenish fluids in small amounts during the session. The same should be done after the procedure—remember that a sudden intake of large quantities of fluids cannot be processed by the body.
The choice between a dry or steam sauna depends solely on your preference. In the first case, you will sweat more, while the latter is, for example, more suitable for those who have issues with the cardiovascular system or have trouble breathing in a dry environment. Steam saunas are often enhanced by spraying saline solutions to support skin regeneration or address certain dermatological issues.
Do not go to the sauna if you do not feel 100% fit (colds, flu, infections, etc.) or if you suffer from epilepsy, diabetes, are a cardiac patient, or have an advanced form of dermatitis.
For athletes, it is advised not to visit the sauna shortly before a competition/match (at least 1-2 days) due to the high loss of minerals that occurs with intense sweating. This can lead to an electrolyte imbalance, which significantly affects performance, and the athlete risks injury.
Standalone glutathione has low bioavailability because hydrochloric acid in the stomach quickly dissolves it. The acetylated form of glutathione has much higher stability, thus a significantly larger amount of this antioxidant reaches the cells.
When considering the individual components contained in food, it is necessary to distinguish the chemical form in which they are present and the other substances with which they are associated. The body can utilize different forms of bonds, but the fact remains that the level of their bioavailability varies. Iron is a typical example here, as most of the iron in animal foods is bound to porphyrin, and this bond is referred to as "heme iron," whereas in plants, this bond is absent, leading us to define it as "non-heme iron." Heme iron is relatively well-utilized, with absorption through the intestinal mucosa membranes also being higher (reported to be around 10-20%). The bioavailability of non-heme iron is significantly lower, which is caused not only by its binding to an active carrier but also by the presence of antinutritional factors (phytic acid in grains and sprouts, oxalic acid in spinach, lignins in plant cell walls, tannins in tea or coffee; fiber and calcium can also have antagonistic effects on iron).
You will never set the exact value; it is not feasible and essentially not the goal when creating a meal plan. The principle (not only in this direction) is to strive for the nutrient content you want to monitor in the diet to move towards values that are generally (populationally) presented while roughly corresponding to the needs of the individual for whom you are designing the meal plan.
In the case of sodium content, it is necessary to learn to balance its amount in the diet with the level of physical activity and the degree of sweating, where the greatest losses from the body occur due to the sum of both factors. That is why the difference between the two values is so significant, but in practice, it can be much greater. You will never know exactly how much sodium is lost during physical activity. In research, sweat analyses are conducted and the contents of individual minerals are monitored, from which commonly presented population recommendations are subsequently derived. These should be considered truly general. If sodium intake is too low, you will notice this in practice after a few days of such a deficit through increased fatigue—athletes are able to define this state better by feeling because they perceive their bodies much more sensitively than the non-athletic population.
The term vitamin originates from the early 20th century and was proposed as a compound of the Latin words "vital" and "amine" (translated as "vital amines").
Currently, the B complex vitamins include the following substances:
Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B4 (adenine), Vitamin B5 (pantothenic acid), Vitamin B6 (pyridoxal, pyridoxol, pyridoxamine), Vitamin B7 (biotin = vitamin H), Vitamin B8 (inositol), Vitamin B9 – folic acid (folacin, folate), Vitamin B10 (para-aminobenzoic acid - PABA), Vitamin B11 (choline), Vitamin B12 (cobalamin), Vitamin B13 (orotic acid = lipoic acid), Vitamin B14, Vitamin B15 (pangamic acid), Vitamin B16, Vitamin B17 (amygdalin).
The concept of vitamins was gradually expanded to include other newly discovered substances; however, not all contained an amine group in their chemical structure. The categorization was not changed, and today we refer to vitamins as essential substances (vital for life, which the body cannot synthesize on its own, thus must be supplied through daily diet). In a way, the term "vitamin" is outdated and does not correspond to the original meaning of the term.
Enzyme inhibitors work by blocking the activity of enzymes. The most significant in relation to antinutritional substances are trypsin inhibitors, whose task is to break down proteins. A secondary manifestation is the body's inability to utilize minerals bound to proteins. The highest concentration of trypsin inhibitors is found in soybeans.
Almonds are one of the richest sources of phytates. These antinutritional substances are relatively thermostable and have the ability to bind certain minerals into complexes that are difficult to decompose. Therefore, soaking almonds does not release too many minerals into the water, and the same applies to heat treatment (in both cases, only a few percent are released by these processes). Fermentation, sprouting (which is not used for almonds), or a combination of longer heat treatment at higher pressure is much more effective. In the production of almond milk, it is necessary to distinguish between commercially produced products and those made at home, where the resulting content of all nutrients differs significantly. In the case of homemade production, it is advisable to peel the almonds, then soak, heat treat, blend, and strain them - all with the aim of reducing the proportion of phytates while ensuring the highest possible proportion of macro and micronutrients.
When attempting to reduce the content of antinutritional substances, it makes sense to use a small amount of salt during soaking. The reason for this is that salt supports the activation of enzymes that deactivate enzyme inhibitors present in nuts and seeds. The result is a better breakdown of phytic acid, which is found in high concentrations in nuts and seeds (including legumes and grains).
In the case of grain fermentation using lactic acid bacteria, it is not absolutely necessary to use salt, as these bacteria have the main effect by lowering the pH of the environment through the production of lactic acid. This, combined with a slightly higher temperature, is a key factor for the activation of enzymes that break down phytates. However, if you do use salt, it won't harm anything...
When evaluating the health impact of food consumption, it is important to consider it holistically rather than pharmacologically. Every food contains a wide spectrum of different substances with significantly different impacts on metabolism. Some of these are beneficial, while others are harmful. The situation is further complicated by the fact that one substance can positively affect a particular organ or system while simultaneously burdening another organ.
It is also necessary to properly understand the meaning of "greater amounts" of substance intake. The effect of any substance depends on its concentration and the amount ingested—any substance can act as either a poison or a "medicine" in the same situation.
For these reasons, it is not possible to view food in a pharmacological way, where the effect of one substance is monitored instead of an innumerable mixture, which we are not even able to thoroughly analyze. Among other things, these reasons have led to legislation prohibiting the association of foods with any medicinal effects...
In practice, therefore, the approach is to limit the amount of foods with higher concentrations of certain substances on the daily plate concerning specific diseases (typically cruciferous vegetables in hypothyroidism, foods with a higher proportion of histamine in histamine intolerance, etc.).
In the case of cruciferous vegetables, the influence of glucosinolate breakdown products on increased liver bleeding is most often cited. However, consider this as general information since the extent of glucosinolate effects varies among individual mammals (it does not mean that regular consumption of cabbage or broccoli would destroy the liver). On the contrary, these types of vegetables contain a range of other substances with a positive impact on the behavior of liver cells.
Here it is necessary to differentiate between two distinct situations:
The first is the relationship between a slightly higher proportion of fats in the diet and energy production for aerobic activities. Fats are a source of "slow" energy, which is a more advantageous property for endurance activities. However, this relationship may not be straightforward, meaning that it is not a requirement for fats in the diet to dominate as an energy source, since during prolonged training the body has the ability to draw this energy from its own reserves.
The second situation is the need to reduce fat reserves without addressing the effectiveness of athletic performance. If the goal is solely to reduce body weight, especially through exercise, the primary factor in adjusting the diet system is a negative energy balance. The decision on whether this system will be high-carbohydrate or low-carb doesn't have a significant impact at a general level (although it does have relevance at the individual level concerning the individual's metabolic profile).
Good day,
is it possible to accelerate/influence basal metabolism?
Of course, and it's quite simple. The greatest impact comes from physical activity, which accelerates it (i.e., increases the values). Additionally, it is influenced by the proportion of muscle mass in the body, which is affected (besides physical activity) by protein intake - as the amount of muscle mass increases, the BMR values rise. Last but not least, BMR values can decrease as a result of the side effects of certain medications (though these are exceptional cases).
Here, it depends on which consequences you want to address or which ones you need to prevent. Catabolic processes caused by a negative energy balance initiate weight reduction, and in the absence of proteins, they also break down muscle mass. Generally, the predominance of catabolic processes in athletes leads to increased fatigue, risk of injury, and reduced overall performance.
These processes occur immediately with a change in diet, and over time, these manifestations expand. You can expect negative health impacts with more prolonged exposure.
How would energy and protein malnutrition differ in practice?
Protein malnutrition results from a lack of proteins and leads to muscle catabolism. As a result, there is a loss of muscle mass, which impacts the function of the nervous system, hormonal regulation, and the immune system. Among other things, the metabolism of elements deteriorates, manifesting as bone thinning.
Energy malnutrition shifts the entire metabolism towards catabolic processes. It is not always accompanied by a protein deficiency; in situations where proteins are sufficient, its most common manifestations are fatigue, reduction of fat reserves, and possibly changes in the quality of digestive processes.
Glycerol (chemically propan-1,2,3-triol) is a hygroscopic, colorless, viscous liquid, and in the form of its esters, it is a component of fats. It is produced from fats (esters of glycerol with higher fatty acids) by alkaline hydrolysis (a by-product in soap production). It is commonly used in cosmetic products (an ingredient in moisturizing creams and soaps), and in the food industry as an additive for adjusting beverages, as a plasticizer for jelly and other confectionery. As a food component, it is labeled E 422. If this explanation is too complicated, consider glycerol simply as part of the overall chemical structure of fats. :)
Triglycerides and triacylglycerols are synonyms, both terms are commonly used in the literature. They are the main components of fats, composed of glycerol and three molecules of fatty acids. The body separates fatty acids from them through the process of lipolysis, and these fatty acids are subsequently metabolized. In practice, in relation to nutrition, you should always be concerned with (in addition to triglycerides) the parameters of the total amount of cholesterol, including HDL and LDL fractions, from which the so-called atherogenic index is calculated. This is a value that indicates the risk of developing atherosclerotic processes, and it is thus related to cardiovascular diseases (this also applies to elevated levels of triglycerides in the blood).
Fruit is also a source of sucrose. The recommendation to consume fruit after exertion is a topic for discussion - the advantage lies in the rapid initial satiation, satisfaction of sweet taste, providing fiber, carbohydrates, and micronutrients, thus initiating processes leading to the replenishment of depleted glycogen. Another perspective (opinion) suggests that the increased activity of insulin related to carbohydrate metabolism, which you supply immediately post-exertion, suppresses the production of growth hormone, which is (especially in strength sports) important for the regeneration of muscle tissue. The intake of fruit after exertion is, therefore, a matter of personal consideration based on the requirements for metabolism.
Yes, you understand correctly. The aim for this group of athletes is to maximize protein anabolism in muscle tissue while simultaneously preventing (potential) muscle mass loss. As this is their only goal, the health impact of such manipulations is disregarded. The sad fact is that this information is spreading among athletes in other fields, and to an extreme, even among the non-athletic population, unfortunately with all the health consequences.
The combination of water with lemon, due to its content of organic acids, stimulates the production of digestive enzymes, thus better kick-starting digestion in the morning. Water with oil also aims to increase the activity of the digestive tract, its effects target excretion (oil on an empty stomach increases bile secretion and supports intestinal peristalsis). If the oil is of good quality (unfiltered), the content of bitter substances enhances the secretion of digestive enzymes and juices.
When we thoroughly and slowly chew and masticate food containing carbohydrates, a smaller portion of sugars is released and absorbed in the mouth due to mechanical breakdown and the time required for enzymatic cleavage of carbohydrates. This leads to the first (mild) increase in blood sugar levels. After the food mass reaches the small intestine, pancreatic enzymes begin to act, resulting in the second (more pronounced) wave of blood glucose increase, with some time delay from the processes occurring in the mouth. Since postprandial glycemia is measured in the time interval of 90-120 minutes after a meal, the slow process of consuming a high-carbohydrate diet is advantageous concerning the rate of blood sugar level increase (glycemia is lower because the values are "averaged") compared to eating in a hurry (in which situation sugar release into the blood occurs only from the small intestine, making the process more abrupt).
Bad breath may be indirectly related to the activity of the gut microbiome. Much more common situations related to diet include liver and kidney dysfunction (e.g., protein overdose, leading to the accumulation of nitrogenous waste), or in the case of diabetes or ketogenic diets, an acetone odor caused by an excess of ketones. Tooth decay is primarily controlled by oral hygiene and is thus directly related to diet.
Every component in food has its significance, and this also applies to gluten. The human digestive tract, including the immune system, has adapted relatively well to the intake of a certain amount of gluten over several thousand years of its consumption. For a healthy individual, it is generally unnecessary to switch to a gluten-free diet—if the amount of gluten in the daily diet is "adequate," such a dietary change will not yield any substantial benefits. The situation is different when the amount of gluten is too high, which is quite common in practice. There are no official recommendations on the frequency of consuming gluten sources or so-called "recommended daily allowances." However, in an effort to ensure or maintain balance, it is advisable to combine gluten and gluten-free grains, which will result in a reduction of the overall gluten content and simultaneously enhance dietary diversity.
These treatment methods are unscientific, meaning they are unverified, and the vast majority of countries prohibit them (which is essentially the reason why most people travel to Mexico for this "treatment"). The issue is that manipulating health using unapproved methods is health-risking, and the Gerson therapy in relation to malignant diseases is even life-threatening. Generally, increased intake of fruits and vegetables is health beneficial, and in relation to cancer, it is demonstrably beneficial at a preventive level. The entire problem with these alternative methods lies in the fact that they are used not on a preventive basis, where we know their impact, but in advanced stages (often incurable) of diseases, especially cancer. And it is scientifically confirmed here that these methods no longer have a direct impact on the development of a tumor and, for a number of reasons, can even further harm health.
Erythritol is produced through the natural fermentation of glucose, thus it cannot be considered a highly processed food. No side effects are known, and it is deemed a safe food. However, the risk associated with its consumption is based on the same principles as with any other sweeteners - their consumption enhances the sweet taste perception, thereby increasing the potential risk of developing a dependence on sweetness (this risk is significantly higher in children than in adults). Generally, the rule applies that the fewer sweeteners appear in the diet, the better.
START OF TEXT: 20 grams of almonds per day is still below average for an adult. Although raw nuts contain antinutritional substances, there is no need to worry about these, as they are harmless in such amounts for a healthy individual (their property is that they complicate the absorption of minerals from such food). Almond skins do contain cyanide, but health risks only start with long-term daily consumption in multiples of the 20 grams, which is highly unlikely for an average person. Moreover, their content can be somewhat reduced by boiling.
These situations require a conceptual approach. When the balance of any system in the body is pushed outside its optimal functioning zone, and potential causes are known, it is necessary to decide whether to use:
A) A "shortcut" in the form of an appropriate medication (which ultimately does not cure but merely suppresses the symptoms),
B) With a good dose of patience, remove the causes, adjust your lifestyle (diet, exercise, stress correction...), and wait for the organism to adapt to the new situation.
In general, shortcuts do not work in solving health imbalances; on the other hand, the process can be made more efficient by individualizing the approach, including using appropriate supplements. In the situation you describe, some probiotics are used today (their selection is either based on a properly established diagnosis or results from the analysis of the gut microbiota). Fermented foods are included with great caution, most often based on the body's reactions to the gradual changes you implement in your diet.
Bone broths appear to be one of the most advantageous foods in these situations, and it makes sense to work with them systematically, even on a daily basis.
The intestinal mucosa has a relatively good regenerative ability, but it needs the right conditions and enough time, often involving months of "experimenting" with dietary adjustments. If you are "lucky" and scarring of the tissue does not occur, there is a chance for the complete restoration of mucosal continuity and a return to the original balance, which will also reflect in hormonal regulation.
Gilbert's syndrome is not as serious a condition as pancreatitis; it is additionally related to liver dysfunction (it is a hereditary genetic disorder in which the liver has difficulty removing bilirubin from the blood). Typically, a light liver diet is recommended for this disorder – compared to the diet intended for pancreatitis, these are relatively "mild" recommendations.
Hello,
Could you please explain the difference between fasting and starvation?
At first glance, none, because it is a process in which you do not eat or only consume nutrients in a limited amount. Fasting, in the true sense of the word, is an act based on constructive work with the mind (meditation, etc.), which affects the production of various hormonal substances that have a positive impact on metabolic behavior. As a result, the negative influence of strong catabolic processes is reduced, making fasting activities easier to manage than a simple hunger strike, which is based solely on the principle of food refusal.
Hello, I would like to ask what amount of eggs per week is recommended for children. Thank you.
Conventional recommendations (for mixed diets) suggest 2-4 eggs per week, i.e., approximately one-third to half less than for the adult population.
If a situation arises where damaged tissue scars and adhesions form, this condition is considered irreversible. The intestinal mucosa then does not fulfill its function fully, leading to impaired nutrient absorption from food or insufficient production of digestive enzymes.
In general, sweetening is not necessary or even advisable, even if low-calorie sweeteners are used. The body does not need added sugars/sweeteners; these substances primarily serve to satisfy the perception of sweet taste. If you are looking for a suitable sweetener that also caters to the needs of intestinal probiotic microbiota, sources of inulin (e.g., chicory syrup) appear to be the most suitable—they contain a low amount of energy, are sweet, and primarily act as prebiotics.
The situation you describe occurs quite frequently in practice. Moreover, nutritional trends and health forecasts for the population indicate that the numbers will increase in the future. When addressing health issues, it always depends on the underlying cause, which then determines the targeted treatment. Damage to the mucous membrane of the small intestine due to an unsuitable diet or stress-related manifestations leads to decreased production of certain enzymes, and the digestive tract thus fails to manage some functions fully. However, once you address the issue and establish the necessary conditions, the probability of restoring the situation to its original state significantly increases. In relation to humility towards one's body and its functioning, it is reasonable to acknowledge that it is not a certainty, but "only" an increased probability.
The intestinal microbiome plays a significant role in these problems, so in addition to dietary adjustments, it also makes sense to target supportive supplementation with probiotics and prebiotics.
There is an examination available, such as the lactulose/mannitol test (where a solution containing lactulose, mannitol, and glucose is consumed on an empty stomach, followed by a 5-hour urine collection to monitor the levels of the individual sugars). The causes of the problem are numerous, and it is often a multifactorial phenomenon. However, medication use is cited as one of the real causes, especially with long-term medication.
I will relate my response to the entire category of liquid meal replacement products. These have their place in the food industry, as the products were initially manufactured to supplement a precisely defined amount of nutrients and energy in specific situations in nutritional therapy (recovery after surgeries or injuries), or as substitute infant nutrition. Over time, they have started being promoted as part of weight reduction diets or sports nutrition, where they do indeed "work," meaning they deliver the promoted effect, but I would hesitate to label them as beneficial. There are primarily two reasons for this:
1. Not entirely ideal quality of some used ingredients (proteins, minerals, vitamins, forms of carbohydrates),
2. Their liquid form - regular or long-term consumption of liquid food is not ideal for the optimal functioning of the digestive tract.
Practice shows that for part of the population, it is very tempting to replace quality (i.e., natural) food with these nutritionally balanced but significantly processed products, without considering the consequences. However, do not perceive this as criticism, but rather as a "sigh" over the lack of nutritional literacy among people.
Astringent (tart) taste in foods is caused by polyphenols, which are found in certain types of fruit (mostly unripe, but not exclusively) and can also be experienced in wine (which contains a higher proportion of tannins). When you eat chokeberries, an unripe banana, or sip red wine (or, in a better scenario, chew grape seeds), you will experience the typically tart (astringent) taste in your mouth.
There is no definitive answer to this, as the mentioned foods do not contain only retrograde starch. If you find yourself eating cold side dishes, you will ensure that a larger portion of indigestible matter in the form of starches reaches the large intestine where probiotic bacteria reside, which does provide some advantage. However, a considerable part of these components will still be broken down in the small intestine, which is not entirely beneficial for yeast treatments. Do not take this as a recommendation to avoid this approach—nothing in nutrition is 100% certain, and the best path to understanding is through personal experience. Personally, I would not be afraid of such an experiment.
You've encountered a textbook example of the presentation and dissemination of misinformation in nutrition. There are a number of reasons why systemically alternative views on the diet-health relationship are suppressed. If we want to assert that any substance has a specific effect on the body, we need to rely on scientifically substantiated information. Even though scientific knowledge is dynamically evolving and thus continuously changing, there is always a certain consensus in society, built on facts, at any given time. And here's where (figuratively) the rubber meets the road, as we need to agree on what is a fact and what isn't. Since we aim to draw from scientific knowledge—the only avenue capable of achieving a rational perspective on the world from a factual standpoint through the systematic building of a theoretical framework—it is essential to consider serious scientific studies that address the issue.
An enormous number of scientific studies are conducted worldwide, and in order to derive concrete conclusions from them, it is (logically) necessary to work with those that:
1. Meet fairly strict conditions for their execution.
These are defined by science itself, excluding from evaluation those studies that do not meet the spectrum of conditions. Such studies lack the necessary relevance and thus should not be used for argumentation. This essentially applies to the cited references in the article you mentioned.
2. Are available in greater numbers.
Here arises another problem, because in relation to a specific evaluated situation, there isn't always a "reasonable" number of studies that can be taken into account. Generally, it holds that as the number of scientific studies on a given topic increases, we approach real knowledge. For this reason, in recent years, attention has increasingly been given to meta-analyses (the statistical combination of results from previously published studies). Here, among other things, we encounter the additional problem of the lack of enough meta-analyses.
At any rate, the work is approached such that, if you have, for instance, 20,000 scientific analyses at your disposal for a given situation, clearly pointing to certain relationships and connections they generally agree on, alongside just a handful that indicate the opposite, it is quite clear where human rationality will be directed. The fact that there are opposite—not viewpoints, as these are essentially just philosophical outcomes of the debate on the topic—but opposite research results, is wholly acceptable from a scientific perspective since the principles of science rest on constant questioning, which is the driving force of human knowledge.
The article you referenced is oppositional from beginning to end, even towards information that is no longer widely debated on scientific platforms today (just as it is no longer debated that the earth is not flat, despite some individuals who are capable of claiming this publicly in the media with a straight face). It is beyond my capacity (= time constraints) to dissect every sentence by the author along this route; in summary, roughly 90% of all that is presented would not pass a review on an academic platform (half of the scientists would laugh at it, while the other half would painstakingly refute it sentence by sentence). Here, I don't just mean the presentation of information (= facts), but especially their attempt to interpret and relate them to health.
Given that in nutrition, in relation to individual individuality, nothing is firmly set, don't perceive my statements as an attempt to disparage another's opinion. In practice, it is indeed possible to encounter situations where excess O3 is harmful. However, the broad generalization of the opinion that PUFA in general are toxic, etc., is beyond acceptable limits and, concerning the used references and citations, completely out of context.
Don't let this dishearten you for the future; it is absolutely vital to have space for expressing opinions. However, the health domain is part of a broader legislative control, which, in its attempt (not always well or correctly directed and used, but still an attempt) to monitor adherence to certain rules, is already starting to employ AI systems (i.e., artificial intelligence) with the aim of suppressing the spread of misinformation. It is somewhat of a thin ice situation, but what's happening on the internet is that similar opinions on the impact of diet on health are increasingly being deprioritized in search engines—I fear that relatively shortly, this will also occur on social media. I won't claim this is the correct direction and method to avoid manipulating the population, but in today's context, no better option is available.
In the course, I strive to present you with information that is today considered factual, while simultaneously encouraging you to develop a critical way of thinking, i.e., to view these from different perspectives and draw conclusions applicable to practice. It's not always easy for me, let alone for you (students), but it's the only way to guide you in real life onto the right path...
Potassium salts are now relatively easy to obtain, and purchasing them should not be an issue. If you can't find them in regular stores (supermarkets), look for them on e-shops.
It is more advantageous to use mixtures (KCl+NaCl), as this will allow you to have better control over sodium intake and its ratio to potassium. This is especially important in situations where you are trying to reduce sodium intake by eliminating bread, cheese, sausages, and essentially all hidden sources of salt from your diet, and at the same time only use potassium salt for seasoning dishes. The body requires a certain (albeit very small under normal conditions) amount of sodium, and insufficient intake combined with higher losses (sweating) poses a health risk (cramps, fatigue, lethargy, and in extreme cases, even collapse of the cardiovascular system).
In this case, it is indeed a controversial issue in the sense that there is no clear answer. The individual reasons will be addressed throughout the course, where you will practice the most important challenges in the form of creating meal plans on ZOF. Fundamentally, the following "problems" exist:
1. The first lies in the fact that low carb does not have strict rules. It is defined by a reduced carbohydrate intake in the diet, ranging either from 120 to 180 g per day or 20-35% of total energy intake. Since these conditions are not clearly defined, conducting any research on this platform is very difficult, which significantly reduces the validity of potential research when trying to quantify the situation.
2. In the last 15 years, official dietary fat intake recommendations have changed in some countries, with the originally recommended range of 20-30% of total energy intake increased to 35% or even 40% in some places. This is slowly approaching the definition of low carb, although it still does not fully meet it. Once you significantly reduce carbohydrate intake, you must increase fats to maintain energy balance, which sounds good until:
A) You are forced to ensure and maintain "reasonable" ratios between groups of fatty acids (saturated vs. unsaturated, mono- vs. polyunsaturated, omega-3 vs. omega-6 - all of which you will attempt to translate to the plate during your studies). Here you will find that theoretically you can manage this challenge, but with a real meal, you cannot maintain it long-term.
B) You start monitoring the presence of trans-fatty acids in foods, which are known to significantly contribute to the development of metabolic disorders by damaging the function of cell membranes when present in long-term excess. On this level, you will address:
- the theoretical proportion of trans-fatty acids, where unfortunately in most cases you cannot get the actual values, since it is not permitted to declare them in the EU (which can unreservedly be considered one of the greatest atrocities in the food industry perpetrated by legislation),
- their actual content, which we significantly increase in the kitchen through the thermal processing of fat sources (they form when overheating, i.e., exceeding the smoke point of fat).
3. A reduction in carbohydrate intake always prompts a very agile response from the gut microbiota, since there is often a reduction in fiber intake, which is inseparably linked to carbohydrates in most foods. A substantial adjustment in macronutrient ratios is always a leap into the unknown regarding any prediction of how systems in the body will react (this factor is highly individual).
4. Increasing fat intake always burdens the liver and gallbladder.
Even if you successfully create a dietary system that demonstrates an optimal state on all nutritional levels, you still won't be assured that an excessive proportion of fats for a given individual (speaking of a healthy person, this risk rises significantly for those with metabolic disorders) will be safe (risk of liver steatosis and gallbladder overload). Similarly, the cardiovascular system will behave, being stressed by the higher amount of fats in the blood.
5. Not everyone can handle low carb mentally.
The emotional platform is directly linked with hormonal regulation, which is most influenced by carbohydrate intake and blood sugar level fluctuations/stability. Once you reduce carbohydrates, in a typical low carb where metabolism is not fully in a ketogenic mode, a high percentage of the population will exhibit behavioral imbalances, rendering such a system unusable.
6. If we moved into the realm of ketogenic diets, which are unanimously considered nutritional extremes meant only for exceptional situations, the spectrum of potential issues (burdens) only increases.
Essentially, LC is a typical situation in nutrition that transparently highlights ambiguity and the subsequent need to tread the path of individual possibilities, leading in practice through a somewhat arduous journey of trial and testing. In that process, it is necessary to know and respect the theoretical rules that should serve as figurative barriers preventing us from venturing into unnecessary risk, which is much higher in situations of metabolic disorders (diabetes, cardiovascular problems).
The effect of intermittent fasting relies on the principle that the fasting period is longer than the feeding phase. It is precisely the extended fasting period that brings all the discussed benefits of IF.
When addressing the concept of diet in the traditional breakfast-lunch-dinner model, the interval between main meals (primarily between dinner and breakfast) is not sufficiently long to initiate the desired metabolic processes. Technically speaking, this is not intermittent fasting, but a normal eating regimen.
Chicken raised in industrial farming conditions is burdened by a number of factors that significantly affect the quality of the meat in an undesirable way—this mainly involves stress, the quality of feed mixtures including the process of overfeeding for rapid growth, and issues with administered antibiotics, whose residues remain in the meat. If you wish to use meat in the kitchen, it is wise to invest in organic production, which is qualitatively on a completely different level.
I am not an advocate of using sports nutritional supplements for young children, as it is mostly a well-developed marketing business by manufacturers. Isotonic drinks are only necessary for top athletes. The rest of the world does not fully utilize the potential of these products; they are completely unnecessary for normal sports activities because the body, with a (relatively) balanced diet, has access to all the necessary components for continuous performance for at least 2 hours. If you are concerned about the development of the skeletal system, focus primarily on the dietary concept, specifically sufficient protein and calcium intake, as these factors are the most decisive. If you do not have your diet set up this way, it makes some sense to reach for this category of products, but keep in mind that it is not a solution, rather a stopgap measure.
Due to their sweet taste, children always drink more sweetened beverages than unsweetened ones. This is conditioned by a relatively strong emotional relationship to the sweet taste and, simultaneously, physiological reactions to blood sugar levels, which affect brain chemistry. A child goes through various developmental phases where they gather experiences, which is absolutely crucial for their future life. Therefore, it makes no sense to completely isolate them from sweets, but, on the other hand, it is necessary to systematically control their intake. As parents, we hold both moral and legal responsibility for their upbringing and education, which includes an approach to nutrition. This implies that it is simply necessary to monitor at least the basic aspects, but always in a way that does not cause unnecessary stress for the child. Measuring the exact volume of consumed liquids is not necessary. If sweetened drinks are to be part of the hydration regimen, always prefer diluted pressed juices, as you can be sure they do not contain additives and there is no risk of added sweeteners. However, overall, plain water should always dominate.
Considering that a child's sweat glands are not developed to the same level as adults', they do not have the same sensitivity to thirst as an adult does, and there are also no significant fluid losses. Allow children to drink the amount of fluids they demand, and occasionally encourage them to drink more if necessary. However, never turn it into a "mechanical" system, as any form of pressure on the child may backfire in the future (noting the continuously growing number of adolescents affected by eating disorders).
Do not worry about this too much and focus on ensuring that the types of vegetables served are of appropriate quality (the most risky factors are the content of fertilizers, pesticides, insecticides, herbicides, etc.). A meaningful guarantee at this level is organic origin. Even in this area, there are exceptions; preventively avoid excessive consumption of cruciferous vegetables, which are a source of goitrogenic substances (they suppress thyroid function).
Are all types of legumes already suitable for children from 12 months of age?
Under no circumstances - legumes are a very rich source of antinutritional substances and insoluble fiber. The proportion of legumes in the diet of children under 1 year of age should be absolutely minimal. Between the ages of 1-3, if used, it is advisable to prefer peeled forms and cook them thoroughly. It's worthwhile to avoid classic types of beans; be cautious with soybeans as well.
Children at this age can consume these foods, but it is important to ensure their good digestibility, which includes:
1. Thorough thermal processing of whole grains (preferably in a pressure cooker) - it is necessary to break down the structure of antinutritional factors with pressure and temperature and to alter the structure of insoluble fiber, making it more digestible.
2. Attempting to control the total amount of fiber in the daily diet, including the ratios between soluble and insoluble forms.
If this is not ensured, you risk digestive issues (flatulence, bloating...).
The fiber content in the various varieties of a particular cereal type is approximately the same, and it is not practical to address the differences.
This is a more complex topic, especially in relation to deciding what is considered "better" or "more advantageous." Generally, each food has a range of advantages and disadvantages, so it depends on the perspective we take in our evaluation. Hard cheeses made from pasteurized milk are more difficult to digest, but you do not risk potential microbial contamination like with ripened products, which, thanks to the action of microorganisms, are nutritionally richer (primarily in short-chain fatty acids) and have the advantage of a significantly lower lactose content. If the child is healthy, it is not a problem to include representatives from both groups of foods from the age of one. It is especially important to choose the right amount (primarily due to the higher salt content) and select the appropriate quality - in this regard, be particularly cautious with cheeses with noble mold.
These statements are problematic due to the not entirely accurate interpretation of scientific findings. The fact is that these types of vegetables contain certain substances (most commonly solanine) which, in LARGER concentrations, have a toxic effect. It is noted that solanine poisoning symptoms in humans appear after consuming a dose of 2 to 5 mg/kg of body weight. If you look at the situation through numbers, for example, one unripe tomato contains approximately 25 mg of this alkaloid. If we were to consume unripe tomatoes, it would logically lead to health discomforts (in addition to the risk of poisoning, there are also reported joint pains because solanine increases the permeability of calcium cations through cell membranes, which can result in the accumulation of this element in tissues with all its consequences).
On the other hand, it remains a fact that an individual with basic nutritional literacy should avoid consuming green unripe tomatoes (or potato fruits), as the proportion of solanine decreases with the ripening of the plant. This also influences the way these pieces of information are disseminated and shared, including practical applications, where it is very unfortunate to claim that these types of vegetables are unsuitable due to certain health risks. This radical approach in practice leads to the completely unnecessary restriction of the diversity and nutritional quality of the diet.
The situation is, of course, different when you want/need to address a specific health issue that is (by coincidence) influenced by a particular food or entire category.
In this case, no, because the reason will be a reaction to milk protein, not lactose. It is necessary to avoid such dairy products that contain proteins, which are practically all except for ghee.
Supplementation with lecithin, considering the concentration of active substances, should not exhibit any side effects (i.e., pro-estrogenic effects) during Tamoxifen medication and should thus be safe. The same applies to the period after the completion of conventional treatment, provided that the standardly recommended (i.e., non-therapeutic) doses of lecithin are adhered to.
START OF TEXT: DLPA acts as one of the building blocks in the formation of thyroid hormones. The mechanism is quite complex; at this level, it does not work directly in the sense of "increased DLPA intake = clearly defined support for thyroid hormonal regulation" (DLPA is converted into tyrosine by the enzyme phenylalanine hydroxylase, and in the thyroid, triiodothyronine and thyroxine hormones are formed from tyrosine and iodine. However, supportive supplementation here is not a guarantee of increased production of the mentioned hormones, as it depends on a variety of other variable factors). When adjusting dietary concepts, always aim first at achieving nutritional balance, primarily ensuring adequate levels of substances known to have a direct impact on the functioning of this organ (iodine, selenium, antioxidants...). If an individual with hypothyroidism is on medication, it is advisable for them to consult their treating endocrinologist regarding DLPA supplementation.
That's a "good" question. In general, it is presented that melatonin, like any other hormonal substance, should be handled with care. This hormone has practically no proven side effects and, in addition to its ability to harmonize sleep biorhythms (which significantly contributes to regeneration), it is presented as a powerful antioxidant. Thus, from this position, its use appears to be safe. However, since it is a hormone that intervenes in body processes, it may interact with other medications, so some caution is necessary. It is ideal to consult supplementation with a treating oncologist, where I am not sure if they will say anything specific. The specialized literature states that melatonin has oncostatic effects, which is undoubtedly great information, but there are not enough studies available for the situation you are asking about. The fact is that oncological treatment exhibits a range of side effects, including sleep disorders, and in this respect, I would see the use of melatonin as beneficial.
You can trust the Bio label; compared to conventional agriculture, the regulations here are much more strictly controlled, making the resulting quality of the food fairly transparent (it's pointless to focus on exceptions, which exist in all areas). When selecting food in relation to its quality, the most important aspect is visual assessment (degree of freshness, signs of rot or mold, degree of ripeness, etc.). For example, significantly unripe or rotting organic fruits or vegetables should not be prioritized over fresh and ripe products from conventional agriculture, because the risk of health implications from microbial contamination outweighs the potential drawbacks of consuming non-organic products.
It is generally presented that it's preferable to prioritize products grown under local conditions over those imported from abroad. The decisive factor here is the distance that food must travel from the producer to the customer, meaning, for example, that Austria as a neighboring country may not pose a problem compared to Spain or even overseas countries.
Autoimmune disorders are a complex issue in practice, where it is essential to find the cause (trigger) when attempting to address them. The immune system can "go haywire" for a variety of reasons, and in recent years there has been increasing discussion about the leaky gut syndrome. In this condition, undigested (unsplit) protein molecules (very often including casein) enter the bloodstream and, in addition to common allergic reactions, can also contribute to the development of autoimmune disorders, including thyroid gland issues (Hashimoto's thyroiditis). It certainly does no harm to avoid sources of casein or replace them with alternatives (always monitor protein intake in the diet, which should not drop below 10-15% of total energy intake).
There are also studies suggesting a relationship between lactose's ability to reduce the absorption of medications used for thyroid function disorders, where removing dairy products from the diet results in much better responses of the body to the administered medication.
If at this age the child is no longer breastfed and cannot consume dairy products for health reasons, there are still a number of options parents can consider:
1. Aim to deliberately ensure sources of calcium in the diet.
The most significant are bone broth, and additionally, products from nuts and seeds (almond beverages, etc.) are advantageous.
2. Ensure adequate intake of fiber, prebiotics, and probiotics (fermented products).
These significantly influence the diversity of the gut microbiota, which produces vitamin K, crucial for the overall level of calcium absorption from the intestines (i.e., it's not so much about the amount of calcium ingested, but rather the body's ability to absorb and metabolize it well).
3. Monitor the intake of vitamin D, which is critically deficient in the population.
Calciferol regulates calcium metabolism, and in cases of its deficiency, increased calcium intake does not resolve the issue. Rich sources include fatty fish (or fish oil).
4. If the child displays a calcium deficiency, supportive supplementation is always an option.
This is a new trend in the production of multivitamin supplements. There are primarily two reasons for this:
1. It is argued that both elements have an antagonistic relationship. Some studies indicate that their concurrent use can impair their bioavailability, which is why there is an effort not to combine them in one product.
2. There is also a trend towards the "personalization" of supplementation, which means that manufacturers aim not to include substances in multivitamins that are known to not be commonly deficient in the population. This is logical because it is unnecessary (and often health-risking) to take something that the body does not lack. Calcium is somewhat overestimated in practice, as Western populations receive a sufficient amount due to regular consumption of dairy products. Its metabolic deficiency is not a result of dietary shortage but rather inadequate absorption caused by insufficient production of vitamin K by the gut microbiota, or possibly a deficiency of vitamin D, which affects the metabolism of this element.
Common cooking methods for vegetables do not affect the amount of soluble fiber, thus the ratios remain unchanged. In relation to fiber, cooking methods are actually beneficial because they alter the structure of insoluble fractions, resulting in less strain on the digestive tract. Every plant contains both groups, soluble and insoluble fiber, always in different ratios. At this level, they cannot be separated, so it is important to respect the diversity factor in food selection and combine fiber sources in such a way that the result comes as close as possible to the optimal balance.
When it comes to thermal processing, the temperature used and the type of fat are always important. Omega-3 fats are the most thermolabile, followed by omega-6. Omega-9 and saturated fats exhibit the greatest stability (= highest smoke point). Baked goods are most often baked at a temperature of around 180 degrees, which can lead to the formation of trans fatty acids in seeds with a higher content of omega-3 (chia, flax, hemp). However, consider this as generalized information, as it always depends on the method of production (= temperature used) of the baked goods.
It is not possible to establish a specific universal threshold; the amount of protein intake is primarily related to body weight, level of physical activity, and an individual's metabolic profile. The fact is that with an increasing amount of protein in one serving, the digestive load also increases. Evaluated indicators commonly address the factor of nitrogen balance, which can be negative (in situations with a lower protein content in meals) or positive (with a higher protein content in the diet). If the nitrogen balance is positive (amino acids contain amino groups, which include nitrogen—the body breaks down nitrogen during protein digestion, and in excess, this balance state occurs), proteoanabolic processes dominate in muscle metabolism, but the excess nitrogen simultaneously burdens the liver.
In the long-term perspective, every person should strive to maintain metabolic balance; hence, monitoring protein intake in relation to health (including the proportion of plant and animal sources) is beneficial. The cited 35 g per serving is an averaged population figure. Individuals with higher body weight (or muscle mass proportion) and physical exertion are capable of handling much higher amounts of protein in one serving without significant issues.
Simply put, it is one that feels most suitable to the individual. The theory of biorhythms is general, and when applied to the individuality of a person in practice, you encounter several "discrepancies." The most significant factors here involve the human adaptation to conditions in which they are forced to live (= adapting to the situation) and the functioning of the nervous system in relation to whether you lean more towards the "lark" model (= you are an early bird) or the "owl" model (peak activity is in the evening hours).
I believe there is no sense in "struggling" to implement something that fundamentally disrupts the organization of the entire day.
Liposome is a very small sphere composed of two layers of phospholipids (produced from lecithin), inside which is an active substance (vitamin, mineral, etc.). In this form, the supplement passes through the stomach unaffected by its aggressive environment and is absorbed in the small intestine. Liposomal technology therefore allows for a significantly higher level of absorption of the substance and its transport into cells, making it highly effective in this regard.
Liposomes boast a high degree of usability and the advantages and disadvantages derived from it. Given the high level of bioavailability of active substances bound to liposomal technology, a certain degree of caution in dosing is reasonable, as there is theoretically a risk of overdose with improper handling. This means one should adhere to the dosage recommended by the manufacturer, without unnecessarily exceeding it (more does not necessarily mean better).
Every food that undergoes the fermentation process is more easily processed by the digestive tract. Fermentation enzymatically breaks down certain components in the food, thus facilitating the work of our digestion. This is especially true for plant sources of protein, as they are bound in the food with carbohydrates and fiber, which also undergo fermentation processes.
Hello.
Is it possible to follow a ketogenic diet without a gallbladder?
In this situation, it is possible, although one must consider that the digestive tract will be under greater strain. In the absence of the gallbladder, bile does not accumulate, a function normally fulfilled by the gallbladder itself, but instead, bile is continuously released into the intestine. In low-carbohydrate diets, digesting a higher intake of fats is problematic in this scenario. From a health perspective, it is therefore more advantageous to opt for a high-carbohydrate diet...
The difference between them should be perceived on several levels. The protein content is more or less the same, with more significant differences primarily in:
1. The content of micronutrients (vitamins, minerals, and antioxidants) - their amount depends on the diet of the hens, where in some respects large-scale farms have the upper hand (due to feed mixtures fortified with certain substances), while in other cases free-range hens have the advantage.
2. The content of certain fatty acids - most commonly omega-3 fats, where again their content in eggs changes concerning the share of ALA in the hens' diet (sometimes it may be intentionally increased with flaxseeds).
As a result, it is not possible to universally label any method of farming as nutritionally more advantageous; it depends on the approach of a particular farmer. However, the qualitative difference is often cited in terms of the presence or absence of xenobiotics, where it is generally agreed that eggs from free-range hens are of higher quality in this regard.
If the other kidney is healthy, there is generally no need to adhere to strict dietary measures. This means you can eat "normally" in the sense of the standardly recommended ratios of macronutrients. However, it is advisable not to overburden it unnecessarily (with high intake of alcohol, salt, proteins...).
In the context of the inquiry, the primary question arises of how to perceive the meaning of the term "sufficient." In a non-athletic population, BCAAs should not be a problem, as some plants provide them in relatively adequate amounts (for example, rice is a significant source). For vegan athletes (especially those engaged in strength activities), supportive supplementation is advisable - nowadays, high-quality rice protein concentrates are produced (with an interesting content of BCAAs), and if needed, it is possible to choose pure amino acid supplements of plant origin (produced through the fermentation activity of microorganisms).
These tests are presented as an option to detect sensitivity to individual foods. The issue is that higher levels of antibodies only indicate that the tested individual has encountered the given food at some point in the past. They do not address their tolerance or appropriateness. These tests are very often associated with the possibility of detecting intolerance (food intolerance), which is nonsense, because they are antibody tests, i.e., testing the reactions of the immune system (intolerances have no connection with the immune system). If I may give advice, avoid these tests; they are not valid, despite the fact that some hospitals offer them...
These plant-based alternatives function in the kitchen as a fairly meaningful substitute. However, the general rule applies that each food (or its component) is unique, and there are no two with completely identical properties, meaning that alginates have slightly different characteristics compared to animal gelatin. Nutritionally, they are on a completely different level since gelatin is a mixture of proteins, whereas the plant-based versions are composed of polysaccharides.
Such a situation indicates that the individual possesses an apple-shaped body type, meaning a tendency toward abdominal obesity and the resulting health complications. Extreme somatotypes (ectomorph, endomorph, mesomorph) are relatively rare in the population; consider them primarily as simplified models. It is not uncommon for a dominant ectomorph to carry genetic predispositions to abdominal obesity; the variability of behavior and manifestations of living systems can be quite diverse...
Considering that this is therapeutic nutrition, where the main goal is the regeneration of the damaged part of the digestive tract, and simultaneously, in some situations, the individual's health condition does not allow for ensuring nutritional completeness, you must accept that you simply will not meet all the conditions in the diet.
In elimination diets, it is very common to enter an energy deficit. This situation is addressed either by trying to increase the proportion of energy substrates (carbohydrates, fats), or on the contrary, due to health complications, it is not addressed at all. If energy intake does not drop below the BMR, there is no reason to unnecessarily stress during this time-limited (testing) period - one must simply accept that a side effect of this diet will also be weight reduction.
In general, supplementation is necessary in situations where a regular diet is insufficient to provide the body with the required nutrients. Regarding the importance of omega-3 fats, it is essential not only to ensure their minimum intake according to reference values but also to consider their ratio to omega-6 fats, which are commonly in excess. This is true for all age categories, including children. If fatty fish are not a regular part of the diet, an omega-3 deficiency is most likely to occur, and supportive supplementation should be implemented in such cases. The quality of these products is very difficult to define because there are numerous criteria for their evaluation—thus, it depends on the individual user which combination they prefer. Considering the environmental burden, marine algae have emerged as very advantageous sources in recent years; however, they are slightly more expensive than fish oil supplements. It is always beneficial for the product to contain antioxidants, which stabilize omega-3s and simultaneously have the ability to support their metabolism in the body.
You are essentially thinking in the right direction. In practice, however, this is not very significant, because when we talk about allergens, even a very small amount is enough to trigger an allergic reaction. In this sense, there is no significant difference between low-fat and high-fat products. The situation is different with intolerances (= food intolerances), where a certain smaller amount of the problematic substance can be processed by the body without any apparent issues.
These devices emit UVA and UVB radiation, which affects the production of vitamin D. The problem is that targeted exposure of the skin to concentrated sources of this radiation is risky with regard to the development of skin melanomas. It is therefore necessary to decide what is the lesser evil in a given situation - whether it is the lack of vitamin D or the risk of developing cancer. Supplementation with calciferol during the winter months appears to be more advantageous, as we know that it is absolutely safe in appropriate doses and, most importantly, effective.
Hello,
I would like to ask how the thickness of a skinfold is measured?
The thickness of skinfolds is measured using calipers, specifically of two types - Best type or Harpenden type (they differ in the shape of the contact surfaces and the pressure they exert on the measured skinfold). The measurement is conducted at precisely defined sites on the body (above the bicep, above the tricep, on the thigh, below the scapula, above the iliac crest). The thickness is measured in millimeters, and the condition for accurate measurement is primarily the correct method of extracting the skinfold, which requires professional training and certain practice.
Every change in dietary habits is accompanied by a reaction from the organism. Depending on an individual's metabolic profile and the extent of changes, these manifestations are either more pronounced (uncomfortable) or the individual manages them without major difficulties. In the case of intermittent fasting (IF), the most common challenge is managing the digestive tract's protests, as it habitually demands food intake during morning hours (this is also reflected in fluctuations in blood sugar levels with all their consequences). It is important to realize that these are natural, hence normal manifestations that you cannot avoid. Only their extent and therefore their sensory perception differ for each person. The body has adaptive mechanisms and is capable of adjusting to a wide range of different situations. However, the rule of individuality still applies here, meaning each individual reacts differently, and the adaptation process varies in length - some individuals switch to the IF system immediately and without distress, while others have to endure a number of typical manifestations that may persist for several weeks.
It is possible to measure the level of calcium in the blood, similar to a number of other minerals. The informational value of such an analysis is somewhat diminished by the fact that the body, through homeostatic systems, tends to maintain a constant level of nutrients in the blood, supplementing from its own depots in case of dietary deficiency. Thus, it can happen that the body suffers from a deficit (for example, a lack of calcium can lead to a disorder of neuromuscular coordination or even to the demineralization of bones, even though the calcium level in the blood appears normal).
When it comes to supplementation, addressing the form of the element is crucial. For minerals, opt for organically bound forms (either chelate or bound to phytochemicals). Additionally, vitamins K2 and D3 play a crucial role in absorption and subsequent metabolism.
Various plant-based spreads are very interesting, as they can be made in a wide range of different variations. A good approach is to combine legumes and vegetables with spices and a smaller proportion of cold-pressed oil. Nowadays, these are increasingly available even in commercial production.
If you are focusing on supplements, it makes sense to pay attention to those containing standardized amounts of phytoestrogens. In the given configuration, long-term use can indeed influence hormonal regulation, with small children being the most sensitive. Doses at the level commonly recommended for supplementation should not shift the balance in an undesirable direction in adults. Moreover, in the male population, these products are often beneficial for suppressing the side effects of testosterone. Problems always arise from excess; it is important to adhere to reasonable standards in dosage and not overdo it (despite the fact that these are supplements and not medications).
When using spices and herbs, it is essential to proceed with care. With toddlers, it is imperative to avoid excessive salt intake, as well as pungent types of spices, aromatic herbs, and plants that influence the nervous system and hormonal function (stimulants, adaptogens...). As age increases, these rules are gradually relaxed. However, it is important to respect the different approaches to dosing because a general statement that a particular herb is not suitable does not mean that it cannot be used, for example, in small amounts. The content of active compounds, which leads to these restrictions, plays a role in this regard. This issue is relatively transparently addressed in the area of dietary supplements, where the specific content of plants and often the presence of active ingredients are recorded, but in regular diets, the boundaries of recommendations become blurred. If I were to give a meaningful piece of advice, in children's nutrition, monitor primarily what is genuinely problematic, i.e., undoubtedly the salt content first, and then pungent types of spices (pepper, paprika, curry...).
BEGINNING OF TEXT:
When seeking common criteria for metabolic typing among alternative approaches (philosophies) and scientific methods, complete consensus is never reached. Technically, it is not possible because each approach is based on a different perspective of reality. However, the fact is that some elements are shared, so what you describe makes considerable sense.
I'll just make some adjustments to certain considerations:
1. The digestibility and metabolic load of saturated and unsaturated fats are practically the same. This raises the question of what it means for a fattier diet with saturated fats to satiate you, as the digestive load is usually associated with the presence of proteins, mostly of animal origin.
2. Caring for children at home does not involve anaerobic stress (which is associated with a heart rate exceeding the anaerobic threshold, something not achievable with children at home, except through systematic exercise). The described stress is primarily psychological, typically involving prolonged stress combined with repeated short-term emotional outbursts (in macrobiotic terms, this is an excess of yin), which naturally creates specific metabolic demands requiring consumption of either heavier meals (yang proteins, yin fats) or easily digestible foods (most commonly sweets = yin) – depending on which form of stress and for what duration prevails.
3. The macrobiotic philosophy is based on the belief that the most effective method of manipulating metabolism is through simple efforts to guide it towards balance by using factors considered homeostatic. This involves a dietary concept displaying energy balance with a smaller proportion of elements corresponding to metabolic individuality.
Example: In a classic macrobiotic diet, you slightly increase the proportion of yang elements (fish) and harder-to-digest foods (legumes, nuts, seeds). This shift results in the increased digestive load (yang) counterbalancing emotional tension (yin). Proceed carefully; immediately shifting the diet toward an extreme is not advantageous...
It is always optimal to adjust these values based on changes in body weight or body composition. Also, check the calculation of macronutrient amounts in relation to their percentage representation of the total energy intake, as the gram amounts do not always correspond to the percentages. By monitoring the progress of changes in the client, you will also have the opportunity to make necessary adjustments, making the path to achieving the result more efficient.
In such situations, it is necessary to experiment a little, as it involves working not only with the athlete's ability to consume food but also with the availability of foods/recipes. An ideal approach is a thorough breakfast (= sufficiently large and energetically adequate, with enough protein and fiber), while other meals are dictated by the competition schedule, i.e., time constraints. It is always more advantageous to have a smaller number of meals per day than to try to regularly satiate the body in small but frequent amounts. However, this approach must be facilitated by breaks between competitions, which cannot be resolved here; it is necessary to work with specific data. If you opt for more frequent smaller meals, it's crucial to monitor digestibility to prevent overloading the digestive tract, which would otherwise reduce the ability to perform adequately. Bananas, bread, and smaller amounts of dairy products (e.g., yogurt) appear advantageous...
There is no clear-cut answer in terms of a strictly defined intake threshold. Generally speaking, as physical activity increases, metabolism accelerates, which also involves increased activity of the digestive tract. Thus, an athlete will be able to process a larger sudden intake of protein compared to someone who is physically inactive. However, there are differences between endurance and strength athletes, and it is also important to distinguish between women and men, with body weight (muscle mass percentage) playing a crucial role. A man engaging in anaerobic sports can afford to consume 50-60 g of protein in one serving without causing significant issues, while for non-athletic women, a range of 20-30 g is often suggested. However, all these figures should be considered with some flexibility, as every individual reacts differently (among other things, protein processing also depends on the diversity of the gut microbiota).
Plant-based milks (technically beverages, as legislation permits the term "milk" only for products from the mammary glands of mammals) are an interesting alternative, but it is essential to know how to use them:
1. The most important factor is the quality of the product, meaning it should not contain additives, preferably no sweeteners either.
2. One of the critical criteria for quality is protein content, ideally ranging between 2-3%.
3. These plant-based products cannot (in principle nor actually) be a full replacement for animal dairy products as they always have a different composition. It is generally not recommended to REPLACE dairy products with them during infancy and toddlerhood, but they are acceptable as a complementary part of the diet. Keep in mind that the main criticisms directed at them are due to:
A) Lower protein content,
B) Low calcium content (which is plant-based and therefore less bioavailable),
C) Often also a higher amount of antinutritional substances, which are particularly dangerous for infants and toddlers.
Such a situation does not cause a significant deficiency of B12, but primarily of omega-3 fats. It has been observed that animals living in the wild and feeding on a natural diet have a substantially higher proportion of O3 than animals in conventional farming. If there is a concern about the lower amount of B12 in meat, it is possible to include offal in the diet, which is richest in this vitamin (liver is the best in this regard).
If you are only concerned about B12 and O3, you can easily supplement them without necessarily having to consume something that goes against your beliefs. Additionally, eggs and dairy products will provide a certain amount of these nutrients, so theoretically, you should not be lacking. The situation is different with veganism, where excluding animal products leads to the absence of a range of nutrients.
Regarding meat consumption, today's expert views agree that the average individual should not suffer nutritionally if they have meat on their plate 1-2 times a week.
The simplified answer is NOWHERE. The fact is there is no unified nutritional database of all foods that simultaneously includes all known and evaluable nutritional characteristics. This is an issue that troubles all companies working with nutritional programs. We are gradually creating our database, which is an arithmetic average of values derived from several nutritional databases used in the USA, Europe, Asia, and Australia. You have to accept that in this field, it is a complicated problem...
The list of unsuitable foods for irritable bowel syndrome depends on the diet you choose. If it is a low FODMAP diet, fermented types of vegetables do not contain FODMAPs and can therefore be a regular part of the diet.
Antibiotics do not completely destroy all microorganisms; today, most used are those that target specific groups, making them "safer" in this respect. However, the fact remains that their use is not beneficial for the diversity and stability of the gut probiotic microbiota. It is therefore advantageous to increase the intake of prebiotics and probiotics after a course of antibiotics, preferably through diet. Supplements have their place here, with prebiotics appearing to be more advantageous (or significant?). When choosing probiotics, select those that combine as many strains as possible.
I am of the opinion that a gluten-free diet for healthy individuals does not have a significant impact on health or weight reduction. However, consider this as an entry postulate into the discussion, because it is an indisputable fact that the Western diet has an unattractive excess of gluten-containing grain products, which in some respects leads to increased metabolic burden. In reality, it's not just about gluten, but also the excess of technologically processed carbohydrates with all the known health implications. As soon as an individual in this situation starts to address a change in their diet and opts for a gluten-free approach, it very often (though this is not a requirement) leads to the choice of gluten-free alternatives with higher quality grains (lower GI, higher fiber and micronutrient content, easier digestibility, less presence of additives...) and simultaneously a reduction in their volume in the diet. These (at first glance not essential) changes can have a significant impact on the individual in many cases, which then gives the impression that gluten is the culprit for all that is wrong in nutrition.
Nutritional sources indicate the glutamine content in foods (per 100 g) such as 0.6 g in eggs, 1.2 g in beef, 0.4 g in milk, 0.4 g in corn, 0.6 g in tofu... An average mixed diet provides approximately 3-6 g of glutamine per day, which in many situations proves to be insufficient.
Differentiate between situations where you present certain facts or recommendations to your surroundings, and those where you are asked for recommendations. Generally, information is more likely to be well-received when it is targeted at the requester; the probability is inherently much higher. Still, be prepared in practice for some resistance or disagreement with advice, regardless of how well-intentioned it is. If, as a consultant, you have an idea of how and to what extent a diet should be transformed, the next challenge is to present this idea to the client in a way that fulfills the proverbial "You can't have your cake and eat it too." The goal is dietary change, where you must accept in advance that the defined goal may not be fully realized. In most situations, this is not a problem; it is always important to make a change and move forward as much as possible.
A typical meat-eater is most likely not willing to reduce the daily number of meat servings from four to one, and rational arguments usually won't significantly convince them. In such a situation, consider it a victory if you reach a compromise of two servings—you as the consultant won't feel that you have failed, and the client will make real progress. Generally, everything takes time, and you should not expect rapid changes in a short period; this idea simply does not work in practice.
Echinacea is recommended to be taken either preventively in short cycles or specifically in situations where there is an initial subjective perception or manifestation of imbalance. Its uniqueness lies in its ability to briefly and effectively support the process of phagocytosis, working most efficiently when administered during the incubation period (which in practice is almost impossible to determine accurately) and shortly after the first clinical signs and symptoms of illness appear. If echinacea is supplemented only after symptoms have developed, its ability to influence the course of the disease is significantly reduced (which does not mean that it becomes useless). Since each manufacturer offers different product compositions, it is not possible to generalize dosing; always adhere to the manufacturer's recommendations.
If you reduce your intake below BMR values, the metabolism reacts to this as a crisis energy situation, in which it (simply put) "switches" to an energy-saving mode. This means that catabolic processes begin to prevail, which the athlete subjectively perceives as a decrease in vitality and an extension of post-exercise recovery. Simultaneously, the immune system is weakened, increasing the risk of illness. Since the body lacks not only energy but also many nutrients, the athlete risks injury. The autonomic nervous system (ANS) essentially functions in the same mode but is significantly affected by catabolic processes, where the body takes a substantial amount of energy and nutrients from its own reserves. In such a situation, the only viable solution is to increase energy intake and strive to optimize the nutritional values of the diet.
In the case of this combination, it is not so much about a synergistic effect, but rather a complementary one - the main effect of boswellic acid is its positive impact on reducing inflammation, which is beneficial for the nutrition of joint and connective tissue as a supplement to the nutritional effects of chondroprotectives. This combination is therefore advantageous, which is why many supplement manufacturers are keen to use it.
It is not necessary to soak lentils when they are hulled. By removing the outer husk layer, the fiber and antinutritional content is significantly reduced in grains (legumes, cereals, seeds), making such grains suitable for cooking without prior preparation. Hulled grains, regardless of the type of legume or its color, are preferably soaked before cooking.
When manipulating the speed of metabolism, it is important to differentiate which part of the metabolism you wish to influence:
A change in the proportions of energy substrates primarily affects the rate of energy metabolism, that is, the rate of energy production.
A change in the amount of protein intake primarily impacts the balance of anabolic and catabolic processes, thus influencing the speed of metabolism in a different way than carbohydrates and fats, and also in other systems of the organism.
Modified atmosphere packaging is a gas mixture (most commonly nitrogen and carbon dioxide) used to extend the shelf life and preserve the color and taste of certain packaged foods (processed meats, meat, fruits, cheeses, vegetables...). This preservation method is considered safe; however, in practice, there are instances where the manufacturer fails to adhere to prescribed procedures, and the proportion of certain gases does not meet legislative requirements (insufficient carbon dioxide, excessive oxygen...), causing the protective packaging to cease functioning effectively, and significantly degrading the quality of the food. Moreover, it is evident that food preserved in a modified atmosphere continues to "work," leading to a reduction of certain nutritional components (a typical example being vegetables).
Enzymes are protein-based substances produced by microorganisms. Enzymes determine whether fermentation will occur (= thanks to enzymes, organic substances are transformed during fermentation). The quality and speed of the fermentation processes depend on the types of enzymes produced by the microorganisms.
A fermented product is one that has undergone fermentation (aging) - Edam cheese is fermented, whereas mozzarella and ricotta are mostly not intentionally fermented (though there are exceptions). However, the situation with dairy products is more complicated because there is a preliminary aging process during milk processing, curdling, shaping, and pressing, using so-called primary cultures (microorganisms naturally present in the food), which affect the structure and consistency of the product.
The terms "fermented" and "soured" are synonyms, meaning they have the same significance. A fermented product must go through the fermentation process, whereas sterilization is a process of heat preservation. However, many fermented foods are commonly processed by sterilization.
This warning is general and particularly applies in practice to the long-term consumption of stronger infusions; you may encounter this phenomenon, especially in more sensitive individuals. Consider one cup of tea before bed as a completely safe approach.
When trying to find the optimal regimen, always start by considering what the goal of your effort is. If, for example, it is a short-term effort to shed a few extra kilograms, the intermittent fasting system can offer interesting potential even within this time-limited framework. However, the general idea of intermittent fasting is based on the belief that it is a permanently sustainable eating regimen.
When assessing body type, it is important to distinguish between different typologies, which differ significantly in their methods. The classic assessment of somatotype according to Sheldon into ectomorphs, endomorphs, and mesomorphs is based on different characteristics and is considerably more complex in terms of measurement than the simple system of dividing body shapes into pear and apple types, which tracks the distribution of fat on the body. Essentially, therefore, it is not a matter of inaccuracy, but a different perspective on the given issue.
Colonoscopy or enemas always impact the function of the intestinal microbiota. However, their impact is not as severe as with the use of antibiotics, except in cases of long-term (repeated) bowel flushes. The restoration of diversity in the intestines occurs significantly faster than after antibiotic courses, so the use of supportive supplements is not necessarily required, although choosing them is not counterproductive either. In terms of dietary adjustments, the most important are:
1. A variety in food choices with an emphasis on plant-based foods,
2. Quality of the ingredients used (= avoiding industrially processed products),
3. Adequate fiber intake,
4. Preference for fermented foods.
HIT is a complex issue because each affected individual reacts differently to specific foods, so there are essentially no unified lists of suitable and unsuitable foods on this platform. Both onions and cabbage are classified as moderately burdensome foods, meaning their consumption does not provoke significant reactions. However, both foods are considered histamine liberators, meaning their consumption promotes the release of histamine from mast cells. The situation is further complicated by the fact that the body tends to react differently to individual types of a given food (vegetables, fruits...), meaning some types of onion (the same applies to cabbage) are recommended, while others are slightly risky. In practice, this means it is necessary to test how the individual reacts to the food; otherwise, unfortunately, we cannot reach a conclusion...
In this situation, it is necessary to correctly understand the significance of individual nutritional rules (requirements). Adequate fiber intake involves the amount generally recommended for each age group of children (i.e., age + 5) - consider this value as fundamental. At the same time, it is recommended to adjust the ratio between soluble and insoluble fiber in the diet of young children to 2-3:1. This influences the choice of foods as well - to reduce the proportion of insoluble fractions, it is recommended to decrease the volume of whole grain products; otherwise, achieving the desired ratio (theoretically) will be problematic. For insoluble fiber, it is also suggested to avoid the consumption of grain grits due to the sharp edges of the fiber, which is practically the most important recommendation from the above.
Translated into practice - for young children, definitely avoid products made from grits, as they are genuinely risky. In terms of trying to meet other requirements, it is not necessary to follow them blindly; the stated values and ratios should only be perceived as numbers meant to guide you in the right direction. For example, it is not a problem to use whole grains or flakes; just ensure they are thoroughly cooked to influence the structure of insoluble fiber.
1. Microwave radiation causes water molecules in food to vibrate, which can lead to the breakdown of certain nutritional substances, with particular concern for vitamins and phytochemical components.
2. pH change has the ability to alter the structure of food - using baking soda increases the pH and the resulting change in taste is quite noticeable. From a nutritional standpoint, however, this practice is not recommended because baking soda destroys B complex vitamins in legumes - it depends on whether you prioritize taste or the nutritional value of the final food product.
The evaluation of both foods depends on the perspective you choose. If you consider the quality of the ingredients, butter clearly wins, as margarine is a highly processed food product. However, if you evaluate purely from a nutritional standpoint, most margarines would be the winner, as manufacturers often fortify them not only with omega-3 and sometimes omega-9 fats, but also with certain vitamins and antioxidants (D, E, beta-carotene...) – the difference then becomes more than transparent. Due to the desire to maintain the highest possible quality of a diet using natural foods, I personally always choose butter, but market behavior shows that not everyone shares this opinion... :-)
In such situations, it depends on how you define a reduction regime. You can perceive it as calorie-restrictive, i.e., an approach based on setting a negative energy balance for a limited period and manipulating energy substrates (carbohydrates, fats), thereby attempting to control metabolism behavior through numbers.
Alternatively, you can "just" adjust the diet in terms of preferring high-quality (industrially unprocessed) foods, controlling the glycemic values of the diet, ensuring sufficient protein intake and increased fiber consumption, and respecting the rules of moderation. In this situation, the metabolism will adapt to the new conditions and will begin to respond by gradually returning to its (genetically predisposed) natural weight.
Given that each person prefers a different approach, I dare not say which of these two fundamental paths is the so-called better or more advantageous; both work.
When considering BMR values, it is not just about the individual's degree of overweight, but also the proportion of muscle mass and the level of physical activity. These two characteristics have the greatest influence on BMR. Generally, as an individual's weight increases, the active mass is forced to perform work with higher energy expenditure, and the same applies in situations where (even an obese) individual has a higher proportion of muscle mass.
During a weight-reduction diet, it is advisable in the long term not to drop below BMR values, as metabolism perceives this as a crisis energy mode and reacts with overly strong catabolic processes. That means you should aim to maintain intake slightly above BMR when calculating the energy balance. This method and direction of calculation are the safest.
If we only consider commonly consumed vegetables, all types should be "safe" (i.e., non-problematic) for a healthy individual. Generally, each herb contains a different spectrum and ratios of substances, with the presence of antinutritional factors being determined not only by the type but also by environmental conditions (thus varying in each plant). Their impact on metabolism is a question of the total intake and the individual's metabolic functioning—for example, the consumption of cruciferous vegetables increases the intake of goitrogens, which is not dangerous for healthy individuals (i.e., those not suffering from thyroid dysfunction or lacking genetic predisposition to such issues). Generalization is not quite ideal as it leads to unnecessarily reducing dietary diversity. I believe that when an individual is healthy and their diet is guided by the principle of variety, it is unnecessary to avoid foods that are generally presented as disadvantageous due to the presence of antinutritional substances (antinutritional factors are risky within certain limits, but only under specific conditions and in certain amounts). Thus, handle leaves and greens as a natural and complementary part of the diet in the amount used.
As mentioned in the lesson, this is more of a visual aid than a diagnostic tool. It is advisable to approach the assessment with some reservation, as it will always be just a rough estimate of the relationship between consistency, diet, and the quality of digestive processes. The most indicative value is the firmness, which (in relation to other indicators - color, odor...) points to:
1. Fiber content in the diet.
Too low leads to extremes such as diarrhea-like stool or, conversely, excessive firmness. Too much fiber accelerates peristalsis, so the stool may be looser, potentially lacking shape and visually showing a higher proportion of undigested residues.
2. Fat content in the diet.
Too much fat puts a strain on the liver and gallbladder, and the stool will always have a looser form.
3. Protein content in the diet.
An excess of protein tends (with a concurrent lack of fiber) to lead the stool to a looser consistency, and this condition is accompanied by a distinctive odor.
4. Activity of the intestinal microbiota.
Given its crucial role in forming stool in the large intestine due to its fermentation activity, it can simultaneously indicate an excess or deficiency of certain nutrients (sugars, proteins, fats, fiber) and the quality of the consumed food (intestinal microorganisms are quite sensitive to microbiological and chemical contamination of food - reactions are usually rapid in the form of looser stools).
This approach to monitoring the given indicator, together with others, provides interesting information about what likely occurred between ingestion and excretion. Based on this, it is possible to infer the quality of the diet and potential changes needed in the meal plan.
Every food is unique because it contains different proportions of individual nutrients. Evaluating foods in terms of their nutritional attractiveness based on an above-average content of certain nutrients is often limiting and constraining, yet it is common in Western thought (it is more advantageous to strive for a holistic view). Brazil nuts are essentially the richest source of selenium; therefore, it is advisable to monitor their intake to prevent unnecessary overdosing, as this can truly happen given the concentration of this element. Pumpkin seeds are presented as a significant source of zinc and vitamin E - these, in combination with phytonutrients, positively affect the prostate (they are associated with supportive treatment of benign prostatic hyperplasia). Sunflower seeds contain a higher proportion of vitamin E. However, they are a richer source of omega-6 fats, which, given the increased proportion of these fatty acids in the diet of the Western population, is not a particularly advantageous nutritional characteristic.
Omega-3 fats are indeed thermolabile, so it is not advantageous to subject them to significant thermal processing. In the production of baked goods, it is a question of what temperatures we use and for how long. Bread is commonly produced even at lower temperatures (in steam), so it is possible to achieve the desired quality in practice. The fact is that the authors of this therapeutic approach either did not consider these "details," overlooked them, or regarded them as less significant concerning the diet's objectives. A small consolation might be that such baked goods are presented as a supplement in the overall dietary concept, so their volume will not be overwhelming.
The total amount of omega-6 fats may be higher, but that is relative because the more important factor is their ratio to omega-3, where these recipes simultaneously represent high amounts of omega-3.
This issue is a bit more complex and not as black and white as presented in the cited article. Generally, the risk of containing undesirable substances is significantly higher in non-organic products, and consumers should always keep that in mind when choosing food and dietary supplements (the legislation is set up to only check the content of certain hazardous substances—meaning the fact that a food product is commonly sold does not guarantee it is entirely safe). Fortunately, these trends are gaining strength in Western civilization, though not as noticeably in the Czech Republic as in some neighboring countries. Additionally, while we generally discuss harmful substances, many of them cannot be avoided even in organic production. It also always depends on the specific substance being monitored (because we are aware of its existence including its undesirable effects)—for example, just a few years ago, the presence of microplastics in the environment was not even considered, now they are almost ubiquitous, with a relatively unknown impact on health.
Furthermore, in food research, if you focus in one direction, you always accumulate a large amount of information, and it may seem as if you are uncovering the truth, whose essence is, however, strongly relative. A typical example can be vitamin C, which is one of the most researched substances ever—if you focus on studying it, you find that studies can be divided into two groups, where the results of one contradict the other (the same is true for coffee and many other foods or substances). This is because they are scientific studies, and science is essentially based on a process of questioning, which it perceives and presents as the driving force of development (knowledge).
The assertion that GFSE products are risky due to certain chemicals is, of course, an indisputable fact, but this issue applies to the vast majority of non-organic products. Such information should thus serve as an impetus to realize that far from everything that legislation approves for sale is truly healthy and safe, which should rightly lead to an effort, not to reject, but to seek out quality products.
These considerations are certainly not meant to downplay the severity of the undesirable effects of the contained harmful substances but to find the right stance on the issue. Again, an example—when buying mustard (or other foods), a good number of manufacturers use sorbates and benzoates for their preservation, where these substances practically destroy all living things, including intestinal microbiota (pathogenic and probiotic). It's curious in practice that nobody questions this, yet the concentration of both substances has such significant antibiotic effects that the product in question essentially exhibits "infinite" microbial stability (purity).
If you focus on studies that researched the antibiotic effects of bioflavonoids in GFSE, you'll find that individual bioflavonoids do not boast this effect, but as a complex, they do exhibit these properties. Additionally, they have the ability to suppress the activity of pathogenic, not probiotic cultures, which contradicts the claims of the studies discussed here, which point out that only the chemicals found in these products have antibiotic effects. However, this discrepancy is normal in science; therefore, individual studies are always taken with some caution, and meta-analyses, which have a much greater explanatory value, are presented as authoritative. The issue here is that they require a sufficient number of completed studies, which despite relatively rapid development in practice, are not always available.
If you want to work with dietary supplements, you must accept that you are at risk of buying a product that is not entirely safe, which applies to all plant and animal materials. Unfortunately, there is no certainty that you will choose the right one, only a percentage probability of a reasonable choice by adhering to all known and practically applicable rules (choosing organic products, observing the manufacturer's behavior regarding the promotion of its effects, monitoring portals dealing with food composition analysis - www.bezpecnostpotravin.cz, www.nebezpecneleky.cz, www.potravinynapranyri.cz, etc.).
These situations are somewhat unfortunate because pediatricians have a duty not to neglect child care, so they are compelled to follow the rules dictated by their profession, which we cannot blame them for in any way. On the other hand, if the parents are typical ectomorphs and the child has inherited this somatotype, it is logical that the problem of "fitting" into population charts arises. I believe that if the child's energy and nutritional intake is adequate and nothing important is missing from the diet, there is no reason to overfeed them. The BLW method is fine, but here too, the principle that a parent responsible for their child should monitor the nutritional profile of their diet (with the help of nutritional apps) should apply - essentially, it is only in this way that you can confidently state that the diet is headed in the right direction. However, there should be some motivation for eating, because through this, the child develops and forms emotional patterns that will influence their relationship with food in the future.
Sourdough and ferment are synonyms, so there is no difference here. If you encounter the term "bread with sourdough" in baked goods, it is important to thoroughly examine the ingredients – it might be purely sourdough bread, or it could be bread that contains only a certain proportion of sourdough along with the presence of yeast (this information must be provided by the food manufacturer on the packaging by law, or in the case of unpackaged foods, must be available to the customer upon request).
This claim prevails in our region due to the intense promotion by its manufacturers. Technically speaking, this isn't true because if you compare olive oil and rapeseed oil, both in REFINED form, olive oil proves to be better. It contains more saturated and monounsaturated fats, which are more heat-stable than the polyunsaturated fats that rapeseed oil is richer in.
Ghee is an advantageous fat for heat manipulation—it contains a predominant share of saturated fats, thus having a very high smoke point. However, caution is needed regarding its overall quantity, precisely because of the saturated fatty acids with regard to monitoring the daily ratio between saturated and unsaturated fats (which should be around 1:2).
The dosage of this herb depends on the amount of saponins in the extract. It is generally recommended for non-athletes to take a daily amount in the range of 5-10 mg per 1 kg of body weight, preferably divided into two to three doses. It is advisable to cycle the herb—there are no strict rules here, but on average, 4-6 week cycles are suggested, with a 2-3 week break between cycles as part of systematic therapy.
The idea presented in the book is logical and meaningful because one of the biggest problems in modern nutrition is the ever-increasing share of industrially processed carbohydrates in the diet. It is therefore natural to seek ways to reverse this trend, and low carb seems like an optimal solution. In principle, it is a good approach in the sense of avoiding unnatural foods, which can often seem like an attempt to return to the diet of hunters and gatherers, about which, on the other hand, we can discuss to what extent it makes sense today. However, the truth is that in the diet of young children, there is an excess of carbohydrates that should be corrected. Currently, we know that the body has certain requirements for the intake of basic nutrients, which must be followed. This means always first checking the amount of protein in the diet, for which both a deficit and an excess can be hazardous. Only then should the balance between energy substrates, namely carbohydrates and fats, be sought. The key is the quality of the ingredients, meaning the elimination of industrially processed fats and monitoring the sugar content, which should come only from fruits and vegetables. Based on the ratio of macronutrients, you set the energy balance and meet the basics of the theory. When putting it into practice, you'll find that you encounter natural reactions from children in the form of gaining life experiences (finding what they like, or what their body currently needs more), which shape their personality and approach to food. The nutritional outcome will be somewhat different from the original plan, and that's okay; you shouldn't let it throw you off.
The best you can do for a young child is to provide high-quality (natural) foods in as wide a range of options as possible and give the child the freedom to choose. Given the fact that we naturally gravitate towards sweet tastes, I am not convinced that a child of such age will automatically switch to a strict low-carb diet on their own, nor, in the absence of unhealthy sweets, will they lack the opportunity to predominantly prefer sweet foods and thus create desperately incorrect habits for the future. Make sure that the diet includes sources of protein, calcium, iron, and omega-3s, meaning that a certain portion of animal products should be present. If you follow the nutritional characteristics of the child's diet within this approach, you will find that while the wisdom presented in the book may appear low carb (compared to a conventional diet, definitely yes), the ratio of carbohydrates to fats will still favor carbohydrates, meaning it will essentially remain a high-carbohydrate concept.
It is necessary to specify "how many tablespoons of WHAT" - if you mean fish oil, it depends on:
1. What type of fish it is (the amount of omega-3 varies with each species),
2. The environment in which the fish lived (organisms in cold environments produce more omega-3),
3. What the organism was fed (the quality of the diet plays a key role in the formation of omega-3 in storage fat).
If you are using fish oil as a potential source of omega-3, it is advantageous to prefer such products where the manufacturer directly states the omega-3 content, which is already a standard practice today.
When converting international units (IU), it depends on the form in which the given vitamin occurs, meaning it differs for each substance:
Vitamin E - 1 IU = 0.67 mg of vitamin E
Vitamin D - 1 IU = 0.025 mcg of vitamin D
Oxidized cholesterol is formed in foods during more intensive heating processes (frying, grilling, baking). If consumed in this form over a long period of time (eggs, meat, offal, etc.), such cholesterol has the ability to promote pro-inflammatory reactions in the body and contribute to the formation of chronic inflammation. When preparing eggs, the best method is "soft-boiled."
With caffeine intake, it is more complex - it is a stimulant whose effect depends on the functioning of the receptors to which it binds. Each person exhibits a different level of sensitivity, and a daily dose of 300 mg is considered safe for healthy adults (equivalent to 5-8 small cups). The problem is that a significant portion of the population shows side effects of coffee at doses around 50 - 80 mg, for whom the recommended amounts are unattainable. For pregnant women, there is a risk of increased stress reactions in the child, making it safer to completely avoid coffee during pregnancy (as well as alcohol).
Consider dairy products as the most advantageous source of calcium. This means that these products contain a relatively large amount of calcium, and this element is relatively well absorbed. However, this in itself does not mean that they are a panacea for preventing or mitigating the onset of osteoporosis or its symptoms. For optimal calcium metabolism, it is important to ensure an adequate proportion of magnesium in the body, which acts as its antagonist. Additionally, vitamin D3 (calciferol), thyroid function (which produces the hormone calcitonin), sufficient protein intake, and intestinal microbiota activity (which produces vitamin K2, regulating calcium absorption) are crucial. If any of these factors deviate from balance, calcium metabolism becomes complicated. Therefore, attributing the higher incidence of osteoporosis to the consumption of dairy products is very unfortunate and, from proponents of some alternative dietary regimes, purposeful.
Given that primary lymphedema is a congenital issue (caused by insufficient development of the lymphatic system), do not expect any significant impacts from dietary adjustments. The most considerable influence is monitoring the balance between sodium and potassium, where an excess of sodium overloads the lymphatic system and increases water retention. Therefore, adjust your diet so that salt intake does not exceed the recommended amount, and try to naturally increase potassium levels through your diet.
The cause most often relates to hormonal imbalance, specifically to changes in the production of the male hormone testosterone, and potentially estrogen. As a result, there is an enlargement of the glandular cell area around the urethra and the proliferation of muscle and connective tissue fibers in this region.
This macrobiotic specification of the meaning of the terms yin and yang is related to the influence of diet on metabolic behavior. It does not entirely correspond with the original meaning defined by Chinese culture, which was intentional on the part of the founders of macrobiotics. Here, yin is perceived as a tendency that supports releasing processes in the body (= consumption of foods/recipes with a predominance of yin supports the release of tension, intestinal peristalsis, thermal energy, neuromuscular coordination...). Since yin and yang are interconnected, one transitions into the other and intertwines, leading to situations where a predominance of yin energy in the diet results in manifestations that homeostatic principles try to "oppose" by triggering a counter-reaction (= the system's attempt to maintain balance). A typical example is the consumption of alcohol as a food with an immensely strong yin influence. We know that alcohol relieves tension, dilates blood vessels, slows reactions, and releases thermal energy, which also leads to cooling of the body (the risk of freezing in winter after alcohol consumption is always greater...). For foods that are situated at the extreme ends of the macrobiotic scale of energetic tendencies (salt, alcohol, some drugs...), there is a different interpretation in the perception of their thermal effects between Chinese medicine and macrobiotics. In literature, you will encounter different categorizations (warming vs. cooling); unfortunately, there is no consensus here because it is an exactly unmeasurable parameter, the behavior of which is evaluated only subjectively (back to the example of alcohol - its consumption creates a short-term feeling of warmth, which, after a certain time, changes to cold due to the loss of thermal energy, blood vessel dilation, and slowing of cardiovascular activity - and here it depends on the observer at what time interval from consumption this characteristic is evaluated).
1. Yeast is a rich source of B-complex vitamins, but it depends on the form and quantity in which we consume it. These substances are thermolabile, and their sources need to be handled carefully. Therefore, the tabulated nutrient content values may not be a reliable indicator.
2. Folates, folacin, or folic acid are derivatives of glutamic acid, exhibiting different biological activities from folic acid. Their metabolism is complex, with monoglutamate being generally better absorbed than polyglutamates. For these reasons, the term "folic acid equivalent" is used, calculated as the sum of monoglutamate and 0.2 times the polyglutamate. The bioavailability of B9 is determined by the ratio of monoglutamates to polyglutamates (values ranging from 50 to 70% on average), and the situation is further complicated by the fact that bioavailability is higher from animal sources, but their folic acid content is lower. For these reasons, plant-based foods are recommended as the primary sources of B9. Nutritional supplements aim to provide substances with the best possible bioavailability. B9's advantage is that a high percentage of the European population suffers from a mutation in the gene for the enzyme MTHFR (methylenetetrahydrofolate reductase), which is crucial for the metabolism of folic acid and can cause elevated homocysteine levels, leading to higher risks of congenital defects in the fetus during pregnancy. Methylfolate is a form of B9 that is well absorbed even without intervention from this enzyme and is gradually becoming the standard in nutritional supplements.
Since these substances are water-soluble, the body eliminates any excess (mainly through urine). The basic Recommended Daily Allowance (RDA) should be regarded as an average for the population and may not necessarily represent the amount an individual actually needs. In this context, it seems advantageous to intake slightly higher doses as a preventive measure against their deficiency, and in such situations, there is no need to worry about any undesirable side effects. However, it is possible to overdose on anything, and this applies to B-complex vitamins as well. An extreme excess can accelerate various metabolic processes and thus affect the functioning of certain organs (pancreas, thyroid...). Therefore, be cautious when handling excessively high doses.
Be cautious with these techniques at all times. There are methods that can stimulate the gallbladder to expel smaller stones (the size of small grains of sand), but size is a limiting factor, and not every detoxification technique is safe (with regard to the individual's health condition). A relatively commonly requested method is the breaking of stones into small particles using ultrasound, which then pass freely through the bile ducts into the intestine, where they do not cause any problems. However, the suitability of this method is always determined by the attending physician.
From food containing carbohydrates, which we chew and masticate thoroughly and slowly, a smaller portion of sugars is released and absorbed in the mouth due to mechanical breakdown and the time needed for enzymatic cleavage of carbohydrates. This results in an initial (mild) increase in blood sugar levels. After the food mass reaches the small intestine, pancreatic enzymes begin to act, and with a certain delay from the processes occurring in the mouth, a second (more pronounced) wave of blood glucose increase occurs. Since postprandial glycemia is measured within a 90-120 minute interval after eating, the slow consumption process of high-carbohydrate meals is advantageous in relation to the rate of blood sugar level increase (glycemia is lower, as the values are "averaged") compared to eating quickly (in such a situation, the release of sugar into the blood occurs only from the small intestine, making the process more abrupt).
This information is legally mandated precisely because of alcohol. In fermented beverages, ethanol is produced by yeast through alcoholic fermentation from carbohydrates. Essentially, even non-alcoholic beer contains a certain minimum amount of alcohol (usually around 0.5%). Thus, it is a question of how much alcohol you will "produce" under domestic conditions with kombucha and at the same time whether you will be willing to consume alcohol during pregnancy (it is generally advised that pregnant women should avoid alcohol).
If the carrot is in its raw form, a higher content of uncooked fiber can burden the intestinal tract; however, in a healthy individual, this is not dangerous and may only result in digestive discomfort. A high concentration of carotenoids can cause a yellow-orange discoloration of the skin (hypercarotenemia), but this is not medically dangerous.
You will not significantly influence this problem through diet. Theoretically, it is possible to include regular intake of stimulants (the most suitable are certain adaptogens, although most of the population addresses this by consuming coffee or other sources of caffeine), or spicier types of spices. However, it is a matter of individual assessment of the appropriateness of this approach (at least in relation to caffeine and spices). This phenomenon is often associated with an excessively low energy intake (primarily in weight loss diets).
In these situations, it's up to you to set the regime (also based on an agreement with the client). I believe it makes sense to do things that work (for both parties), and long-term practice will ultimately drive you to this realization. If your consulting is also based on the principle of educating your clients, then gradually work towards a new eating system by continuously monitoring the client's approach to food and adjusting it in individual steps (you will not create a new meal plan from scratch but will continuously adjust the existing one to which the client is long accustomed). The result will be a system (with a recorded history) that will serve the client as a platform for an independent approach to nutrition in the future. Although it is more time-consuming, the results can exceed expectations.
If the yolk is in a soft state after cooking, the structure of cholesterol remains largely unchanged. Therefore, it depends on the method of preparation in terms of the temperature used and the duration of exposure.
When considering constructively, it is always necessary to address the importance of individual nutritional rules in relation to individuality. Recommendations regarding the ratio of plant-based to animal-based proteins are general and do not have clearly defined boundaries or limits. In practice, it should not be a problem to implement a diet containing approximately half plant-based proteins, as you can provide a reasonable amount of heme iron from the resulting animal sources. Additionally, you can "assist" by including strong bone broth, which is very rich in minerals. If you also ensure a higher intake of vitamin C, which improves iron metabolism, in addition to an overall adequate iron intake (regardless of its source and form), the body should not suffer from a deficiency even under significantly higher physical exertion (and in such a situation, you will still have the option of supportive supplementation as a reserve).
As the fermentation period extends, the alcohol content increases and the nutritional composition changes (primarily, the amount of sugars decreases). The greatest benefit of "burčák" is the content of yeast producing B complex vitamins, so consuming this beverage in moderate amounts has a positive impact on the intestinal microbiome. In excessive amounts, however, it results in exactly the opposite effects :-)
In general, it can be said that if such a problem is not caused or supported by an individual's psychosomatic platform, then dietary modification aimed at weight reduction, based on nutritional balance, will result in improved health status. Cells in the body possess memory and in the vast majority of situations are capable of returning to their original state of functioning, it is only necessary to provide them with suitable conditions.
These mixtures are advantageous because they allow for the correction of sodium intake, the amount of which is significantly excessive in the diet of the average population. At the same time, they are a source of potassium, for which it is desirable to aim to achieve an intake at least around the values of the Recommended Daily Allowance (RDA), which, unlike sodium, is relatively challenging in practice. The excess of sodium is also related to the imbalance between Na:K, along with all its known consequences.
Here is meant 10 different foods per day. However, this is an unfortunate analogy in terms of expressing the exact value of lycopene content; moreover, lycopene obtained from raw foods has very low biological value. In this form, a significantly higher intake of this substance is required compared to processed foods or dietary supplements, which is why the number of foods mentioned is so high.
This is a general recommendation regarding the entire group of adaptogens. Given the specificity of these substances' effects on body systems and their practically immeasurable and precisely unassessable effects and influences, they are deemed inappropriate for individuals with epilepsy (the reasons are primarily preventive and safety-related). Experimenting with them is risky; be cautious in this regard, as they increase the overall vitality of the organism and thus also influence the brain's electrochemical activity.
Setting cycles is a highly individual matter, always primarily related to the needs (i.e., the purpose of use) of the individual. Generally, after a longer phase of intake, a shorter break should follow, typically lasting weeks.
The combination of different adaptogens should adhere to certain rules - at the very least, it is advisable to avoid consuming several typically stimulating adaptogenic herbs simultaneously due to the potential risk of overdose, which has similar symptoms to those of caffeine (a small exception here is short-term efforts to maximize stimulation in athletes before performance) - this primarily concerns maca and rhodiola, or possibly Siberian ginseng.
Each adaptogenic herb contains substances that influence metabolism in a specific way and direction. When seeking suitable combinations, this fact must be taken into account and herbs with opposing effects should not be used concurrently - for instance, schisandra, which has a harmonizing effect on the nervous system (commonly used as part of depression treatment), and rhodiola, which conversely stimulates the function of the nervous system.
Saponins have hydrophilic properties, so they dissolve relatively well in water. You can significantly reduce their amount in food not only by peeling, washing, or soaking, but also by cooking (including steaming), or by sprouting and fermentation.
Triglycerides and triacylglycerols are synonyms, both terms are commonly used in the literature. They are the main component of fats, composed of glycerol and three fatty acid molecules. The body separates fatty acids from them through the process of lipolysis, which are then metabolized.
In practice, concerning nutrition, you should always be interested (in addition to triglycerides) in parameters of the total amount of cholesterol, including HDL and LDL fractions, from which the so-called atherogenic index is calculated. This is a value that indicates the risk of developing atherosclerotic processes and is thus related to cardiovascular diseases (this also applies to elevated triglyceride levels in the blood).
Cooking vegetables in oil is acceptable until the oil burns. Therefore, it is necessary to control the temperature during baking, sautéing, or frying. When using water instead of fat, a lower temperature is generally set, which results in a smaller proportion of some undesirable substances (e.g., acrylamides) in the ingredients.
Poppy seeds are indeed one of the richest sources of calcium. However, their bioavailability is significantly reduced by the alkaloids (opiates) they contain. The proportion of these decreases with the increasing maturity of the poppy, so the often-cited 10% is relative. Moreover, heat treatment significantly reduces the amount of these alkaloids, so in industrially processed foods containing poppy seeds, you can expect a much higher value.
Seaweeds are a concentrated source of a wide range of minerals (not only calcium) and are increasingly used in the food industry. Given their nutritional benefits and versatility, they can be labeled as "superfoods," and we will encounter them more frequently in our diets in the future. The only potential "blemish" is the risk of contamination with heavy metals or petroleum industry derivatives, as a substantial part of the world's production is cultivated in farms that are part of open seas, and not every batch is monitored as regulations would suggest.
The bioavailability of minerals from seaweeds is very high, and seaweeds contain a minimal amount of antinutritional substances (primarily fiber). However, due to their attractiveness, they disproportionately increase the price of the product.
Since psychosomatics examines the influence of emotions on bodily processes, it is always true that the long-term consumption of foods we do not like can undesirably affect various metabolic processes (most often the digestive tract) through the creation of "negative" emotions. This way, various health complications (e.g., digestive disorders) can be somatized. Therefore, the diet should predominantly consist of foods (recipes) that we truly enjoy (generally, nobody—unless they have to—will continue to eat food they do not like over the long term). Given the lack of a clear definition of healthy and unhealthy foods, it is challenging to establish any rules here. On the other hand, we are beings driven and controlled by emotions, so the state of our mind always determines how we perceive reality. This means we have the opportunity to convince ourselves not to eat so-called "unhealthy" foods not just for rational reasons (such as the presence of undesirable substances), but also because we simply don’t like them (if we decide so). In such a situation, it only depends on how we set up the concept of our diet to ensure it exhibits all the necessary nutritional characteristics (which can be achieved with some effort). However, if you perceive this as a limitation, from a psychosomatic viewpoint, you are heading in the wrong direction. It is essential to learn to work with your mind in favor of a self-defined goal—it is not problematic for the diet to contain a small amount of (potentially) unhealthy foods (the body can metabolize them and, by adhering to the rules of moderation, can eliminate their undesirable effects without significant issues). At the same time, it is feasible to maintain metabolism and health in the zone of optimal functioning solely with foods we believe belong to the so-called "healthy" category.
Lysine is an antagonist of arginine. In the long term, it is beneficial to maintain their balance. The standard recommended dose is around 3 mg per 1 kg of body weight, raising the question of what constitutes a higher or high amount. Studies indicate that doubling the intake in healthy individuals over a shorter period (around 1 week) did not result in any detectable side effects. Therefore, do not hesitate to leverage the potential of this amino acid for therapeutic use, preferably in cycles, in order to avoid long-term disruption of amino acid balance.
A good source of K2 is fermented foods (the richest being natto), theoretically, the vegan population should not have a problem with this. A significant amount of K2 is also produced by the gut microbiome, which is another reason why individuals following a vegan diet with sufficient fiber intake should not exhibit signs of deficiency. However, the effects of this vitamin, whose role includes optimizing calcium metabolism, are up for debate. The intake of this element among vegans is significantly insufficient over the long term, and calcium present in plant-based foods is poorly utilized due to its binding to antinutritional factors. Personally, I would focus more attention on ensuring an adequate amount of well-utilized calcium for vegans, which is potentially a bigger issue/challenge at a general level than the hypothetical K2 deficiency (which most often occurs due to a disruption of gut microbiome diversity or absence of fermented foods in the diet).
This information suggests that while proteins contain the same amount of energy per unit of weight as carbohydrates, making them more energy-dense than fiber, the body does not use them as the primary (main) source of energy (metabolically, this is disadvantageous). Instead, carbohydrates and fats fulfill this function.
It is possible, with some effort, to gain muscle mass while maintaining a certain degree of definition, although it's obviously a matter of how we define "definition." Practice shows that it is not problematic to maintain a body fat percentage in the range of 4-8% long-term with training that exhibits a bulk-oriented nature. In dieting, it is important to carefully monitor the amount and quality of carbohydrates, as their excess is rapidly stored in fat reserves through insulin activity. Simultaneously, monitor proteins, aiming to stay in the range of 1.5 - 2 g per 1 kg of body weight, without unnecessarily exceeding this limit.
Competitive athletes in fitness arenas within weight categories that require muscle mass growth do not favor this approach, as the progression in muscle tissue growth is not as significant as with an extreme approach involving increased doses of proteins and carbohydrates in an attempt to maximize cell growth potential. In this regard, it is unfortunate that most athletes replicate this method without considering and addressing the situation concerning the real needs of their own individuality.
Always distinguish between generally presented information and personal experiences you have observed from the long-term influence of metabolic processes through dietary adjustments. Generally, it is advantageous to slightly increase the proportion of fats relative to carbohydrates, as this reduces the negative impact of blood glucose fluctuations on the storage of energy in fat reserves, which is a very fast process. For athletes, it is also necessary to consider that increased physical activity accelerates metabolic processes, and thus the need to obtain energy more quickly, where complex carbohydrates then prove to be a preferable source (in a high-carbohydrate dietary approach). Even in these cases, it is important to seek balance and not let the situation escalate into an extreme reduction of fats relative to carbohydrates in the overall daily meal plan.
If the goal of dietary adjustments is to reduce fat reserves, or at least control weight in terms of preventing the accumulation of fat reserves, it is always advantageous to limit the intake of carbohydrates in the evening, while also being mindful of unnecessarily high fat content in meals. This is a fairly common phenomenon due to either hidden fats in foods or the consumption of fattier foods (e.g., cheeses with a high fat content). Fat consumption does not directly affect blood glucose levels, thus it does not significantly contribute to the feeling of satiety, which carries the risk of consuming more energy than you realistically need for maintaining your energy balance. The result in the long-term perspective will be a gradual and subtle increase in the amount of fat reserves.
Irish moss is a seaweed that boasts a similar composition to other types of seaweed. It is, therefore, a rich source of fiber and minerals, which influence metabolic processes. Its protein content is low compared to commonly used protein sources, and it does not have a significant impact on collagen production in the body (which is primarily dependent on an adequate intake of proteins rich in lysine and proline, and vitamin C, which directs metabolic processes toward the production of the body's own collagen). It should certainly not be regarded as a substitute for animal collagen.
Blood tests are not an ideal (or precise) method for evaluating the nutritional quality of a diet. The body possesses complex homeostatic self-regulation systems whose function, among other things, is to maintain the blood levels of vitamins or minerals within a range with relatively small variations. If the content of the monitored substance in the diet is below average, the body is able to utilize its reserves, and blood tests may not reveal a deficiency in the diet. Exceptions occur in situations where the intake of micronutrients is extremely low over a prolonged period, and the body’s reserves are depleted, leaving the body with no source to draw from, causing the level of the particular substance to fall below normal. Evolution has shaped us into a state where we are able to withstand considerable stress, with the flexibility and adaptability of body systems being quite significant. It is necessary to factor in the individual's uniqueness into this "scheme," meaning their own ability to respond to conditions, which can vary significantly. The result is differences among people that may seem illogical or unfair at first glance, but this is due to the natural tendency of humans to evaluate reality predominantly with the left hemisphere (to categorize, “atomize,” etc.).
The nutrient content in foods is very variable; the body (unless overburdened) can “function” with a significantly lower intake than the commonly presented recommended daily allowances, though in such a state, it may not always operate optimally. The question then is which system in the body will start to suffer first and lead to a condition we refer to as "disease."
The goal should always be to achieve balance in the intake of available nutrients, with ongoing monitoring of the body’s reactions and behavior, which indicate whether our approach to nutrition is appropriate or not.
When choosing couscous, first distinguish what it is made from. It is typically a relatively easily digestible food made from the semolina of cereal grains, where you can choose between gluten and gluten-free sources. Here, it depends on your decision at what age you will start introducing gluten sources to a child.
There are also products available on the market made from legumes, which are significantly harder to digest and thus more taxing on the digestive tract due to their higher content of proteins, fiber, and antinutritional factors (especially phytates). It is advisable to introduce these in a later phase, commonly recommended from 18 months onwards.
Elevated ALT values are an indicator of liver damage - it does not necessarily indicate a disease, and is often caused by increased physical exertion (e.g., athletes). If the specific cause is unknown, it is not possible to confidently suggest dietary modifications; however, it is generally recommended to consider B-complex vitamins or products containing extracts of milk thistle.
This is true and applies to women throughout the life period from adolescence to menopause, when there are relatively significant losses of iron during the monthly cycle. With increasing physical exertion (= athletes), this value continues to rise, but it is always individual.
If the diet is purely vegan, the risk is essentially absolute. However, if you are considering a macrobiotic approach that includes meat (fish) in the diet, there should be no problem with a B12 deficiency (in this respect, it is reasonable to consume fish at least 2-3 times a week, which will ensure an adequate intake of B12 in this concept). In a purely plant-based diet, there is an issue with vitamin B12, as plant analogs are very difficult for the human body to metabolize. This leads to a deficiency, which manifests only after a certain period (often several years). In children, this period is much shorter due to development and growth, and the health impacts of B12 deficiency manifest more extensively.
This genus of bacteria is a component of Tibetan mushroom. It primarily breaks down sugars and is involved in the fermentation of fats and proteins to a significantly lesser extent.
Questions answered by
Mgr. Martin Jelinek
Lecturer and author of the educational system
Nutrition educator, lecturer, and author of the educational system and the ZOF learning application.
Mgr. Martin Jelínek has been systematically involved in nutrition education since 1999. He is the founder of ATAC, the educational company behind NutriCourses, and the author of an educational system focused on nutrition, healthy lifestyle, and the practical application of nutrition knowledge.
He graduated from the Faculty of Science at Masaryk University in Brno. Throughout his professional career, he has combined nutrition, education, and the practical application of acquired knowledge. His educational system also includes the ZOF (Zone of Optimal Functioning) learning application, where students turn theory into practical work with meal plans.
In 2007, he launched the first intake of a six-month course focused on the education of nutrition advisors. Over time, this course became the foundation for the further development of the educational system and a range of specialised courses.