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Oatmeal, nuts , fruit and a serving of milk, yogurt or protein shake - so composed meal is not without reason is sometimes called " breakfast of champions " . Oatmeal can be a great start to the day, providing valuable for our health nutrients and other compounds with health-promoting properties . Below is a list of the most important reasons why you should start from the day!
Oatmeal - a complete meal
Portion of oatmeal with fruit, nuts and yoghurt containing milk or delivers a powerful dose of important nutrients. Oatmeal contain complex carbohydrates, vitamins E , B1 , and B2, zinc, magnesium , copper, potassium. Nuts are an excellent source of mono-and polyunsaturated fatty acids, niacin , vitamin B6 , and vitamin E , magnesium, zinc , selenium and copper. Meal supplements added fruit in solid dose of potassium , vitamin C and provitamin A and folic acid. Due to the presence of milk or milk porridge is also an excellent source of high-quality protein ( the protein defective with oats and nuts form in combination with complementary protein milk proteins ) . Oatmeal is also a great source of fiber.
Oatmeal - a source of biologically active substances
Recent studies indicate that oats are a source of chemical compounds with unique properties , called awentramidami (with English avenanthramides , in short Aves) . These substances are derived from cinnamic acid exhibit antioxidant ( protecting against the damaging effects of free radicals ) and anti-inflammatory ( reducing the activity of pro-inflammatory cytokines ) . Awentramidy responsible for the cardioprotective properties of oatmeal. If we add the oatmeal , fresh fruit is the meal will be complemented with an extra dose of antioxidants in the form of flavonoids and carotenoids.
Porridge in the prevention of chronic diseases
Regular consumption of oatmeal can be beneficial for lowering lipid ratios the risk of developing cardiovascular atherosclerotic . Research indicates that for these properties are responsible porridge both mentioned a moment ago awentramidy , as well as soluble dietary fiber fractions such as beta- glucan . There is also convincing evidence that regular consumption of oatmeal may reduce the risk of developing diabetes. Also speculated that the components contained in the oat flakes can be provided as cancer prevention . Due to the nutritious porridge meals should support mechanisms responsible for the regulation of appetite control , thereby protecting against the development of overweight and obesity.
Oatmeal - a meal in 5 minutes
Prepare portions of porridge takes less time than any other preparation , balanced meal . Just measure out portions of the ingredients and pour water or milk. However, this is best done the day before. Soaking oatmeal and nuts allows you to remove selected components antinutritious , and helps reduce the risk experienced by some people after consumption of cereal products for problems such as bloating and gas . Can eat porridge not only in a conventional manner , but also to prepare and eat in a cocktail. Simply mix all the ingredients using a blender .
Oatmeal - tastier than you think
In addition to the many other advantages of porridge can also be incredibly satisfying meal . Of course I do not just mean the type of minimalist version of oats + water / milk , and a little more complex alternatives taking into account the portion of fruit (preferably fresh , but can also be dried) and nuts. Oatmeal can be apple- cinnamon , banana - coconut , and raspberry , strawberry or chocolate- nut (a few cubes of dark chocolate is not a sin ) . With oatmeal can also make a delicious muesli which are incomparably better alternative to places filled with sugar, inventions shop of the same name ...
There are many reasons to eat oatmeal. The most important are: a high nutritional value , valuable health benefits , and culinary qualities and ease and speed of preparation.
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There is no doubt that regular abuse of ethanol does not go hand in hand with the work of the generally understood form of sport . Does this mean that physically active people are doomed to total abstinence ? Well , no. Occasional consumption of alcohol in moderation does not necessarily entail absolutely no negative consequences. One thing is certain , do not drink it before or after physical training , because all the effort we are making in this way unproductive .
A few weeks ago , in the online scientific journal " PLoS One " were published the results of an interesting study, which assessed the impact of ethanol consumption on postprandial regeneration (or more precisely , the rate of myofibrillar protein synthesis ) . Eight-member group of participants was asked to perform strength training load supplemented with interval training . Immediately after completion of the study , and four hours later , participants received either a beverage comprising whey protein alone (after 25g per serving ) or alcohol (1.5 g per kg body weight ) in combination with a protein , or an alcohol in combination with carbohydrates ( maltodextrin 25g ) . The study was designed so that each participant received at different approaches each of these options . What happened?
The researchers observed that phosphorylation of mTOR anabolic for the same protein intake was significantly higher than in the case of consumption of both protein- alcoholic drink and drink carbohydrate- alcoholic . In the case of another important kinase involved in the synthesis of muscle protein has been observed that the least she was activated for the consumption of carbohydrates and alcohol. On the basis of complex calculations it has been determined that the rate of myofibrillar protein synthesis after ingestion of alcoholic beverage protein- and after ingestion of carbohydrate- alcoholic drink was respectively 24% and 37 % lower than the same protein intake .
On the consumption of alcoholic beverages by individuals ' health conscious and fitness " circulates many conflicting theories. On the one hand you can meet with fundamentalists convincing that even small doses of ethanol can destroy the work on the figure , on the other hand we have the " grooms " who, after a week of heavy training indulge in a carefree , weekend binge arguing that there is nothing wrong with that, that life is only one and you need to find the time to play it ... it's hard to determine what dose of ethanol is safe for health and sports in general form . One thing is certain - alcohol consumption after exercise impairs the process of post-workout regeneration by inhibiting protein synthesis.