Vitaminler Ne İşe Yarar?

Fitness'da kas gelişiminin %70'ini beslenme oluşturur ve dengeli beslenme hem sağlığınız hem de kas gelişiminiz için oldukça önemlidir.

Proteininden tutun vitaminine kadar her şeyi dört dörtlük yapmanız gerekir. Ancak bu şekilde beslenmenizdeki dengeyi sağlar ve genetik limitinizin sınırlarını ulaşabilirsiniz.

Vitaminler adlarını alfabedeki harflerden almaktadır. Nedeni sayılarının çok fazla olmasıdır. Her bir vitaminin farklı bir görevi vardır ve eksik alınması durumunda o görevi yerine getiremeyebilirler.

Mükemmel beslenmenin en önemli basamaklarından biri olan vitaminlerin türlerine ve işlevlerine bir göz atalım.

Vitamin A

Yağda çözünen bir vitamin çeşitidir. Fazla alımı sonucunda karaciğerde birikme yapar. Cilt,saç ve kemik sağlığımız için gerekli olan bir vitamindir. D,B,E, çinko, fosfor, kalsiyum vitaminleriyle çalışır.

B1 Vitamini

Tiamin olarak bilinen bu vitamin de suda çözünülebilen bir vitamindir. Karbonhidratların enerjiye dönüşmesin de büyük rol oynar. Sinir sistemimize iyi gelir , bu yüzdendir ki ; doktorlar bu vitamini " Moral Vitamini " olarak adlandırmışlardır. Ayrıca bu vitamin sindirime iyi gelir ve büyümemizi destekler.

B2 Vitamini

Riboflavin olarak bilinir. Su da kolay çözünür. Cilt sağlığı,dokunun yenilenmesi ve karbonhidratların,proteinlerin enerjiye dönüşmesinde etkilidir. Ayrıca göz sağlığımız için ve görüş kabiliyetimiz açısından son derece önemli bir vitamindir.

B3 Vitamini

Niacin olarak bilinir. Proteinlerin,karbonhidratların ve yağın enerjiye çevrilmesinde rol üstlenir.Beyin fonksiyonlarının sağlıklı işleyebilmesine yardımcı olmasının yanında, cildimizin korunmasında da etkilidir.

B6 Vitamini

Pyridoxine olarak bilinir. C vitamini gibi , suda çözünen bu vitamin diş ve diş eti sağlığımız için ve sinir sistemimizin düzenli işleyebilmesi için gereklidir.B-6 Vitamini vücudumuza beslenerek almış olduğumuz yağların,proteinlerin ve karbonhidratların vermiş olduğu enerjiyi kullanılır hale getirmesine yardımcı olur. Ayrıca vücudumuzda ki sodyum ve potasyum dengesinin korunmasını sağlar.

B 12 Vitamini

Cobalamin olarak bilinir.Kırmızı kan hücrelerinin gelişmesi ve çoğalabilmesini sağlar.Sinir sistemi için de gereklidir.Diğer B vitaminleriyle kombine olur.Ayrıca eksikliğinde, hafıza ve konsantrasyon eksikliği görülür.

C Vitamini

Vücut geliştirme sporcuları için bence en gerekli olan vitamindir.Koruyucu özelliği olan bu vitamin ; dokuların dış etkenlerden zarar görmesini ve hücrelerin korunmasını sağlar. C vitamini , vücudun enfeksiyonlara karşı direncini arttırır.Diğer bir özelliği ise ; vücudumuz da oluşabilecek yaraların çabuk iyileşmesine yardımcı olur.Diş sağlığımız için de son derece faydalıdır, ayrıca kan damarlarını da güçlendirir.

Vitamin D

Yağda çözünür ve doktorlar tarafından " Güneş Vitamini " olarak adlandırılır.Kemik ve diş sağlığı için son derece önemlidir.Vitamin A ile kombine olurlar.Büyüme çağında ki çocukların kemik gelişimi açısından D Vitamini son derece önemlidir.Sinir sisteminin işleyişi,kalp ve kanda ki D vitamini miktarına bağlıdır.

Vitamin E

Yağda çözünür ve depolanabilir. E vitamini kırmızı kan hücrelerini destekler.Kırmızı kan hücre koruyuculuğu çok mühimdir.Vücudumuzda kas,üreme organları ve cilt açısından son derece önemlidir.Yaşamımızı devam ettirebilmemiz açısından son derece gerekli bir vitamindir.

Biotin

Suda çözünür.Cilt ve dolaşım sistemi sağlığı için gereklidir.Saçımızın sağlığı açısından da önemlidir. Diğer B Grubu vitaminleriyle kombine olur.Sağlık yaşamamız için gerekli olan bir vitamindir.

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How To Dehydrate Kale Step by Step

Kale is a nutritious vegetable and is considered to be a form of cabbage. It can be

green or purple and is a rich source of calcium, beta-carotene and vitamins.

Like broccoli kale contains sulforaphane, which is believed to have anti-cancer properties.

Kale chips are a popular and very nutritional snack and if you happen to have kale sitting in your garden, fridge or freezer and you are not sure what to do with all of it you can always dehydrate your kale. Dehydrating kale or any other collard greens is a relatively easy process and can be done in your very own kitchen using a dehydrator or the oven.

How To Dehydrate Kale Step by Step

Step 1: Get some kale from your garden, fridge or freezer and using a knife, trim the stems. Now separate the leaves from the thick parts of the stems by cutting or tearing the leaves away.

Step 2: Keep the stems, which can be used in soups or eaten as is. Wash the leaves in cold water and allow to drain for a bit.

Step 3: If you are using a dehydrator, take the drained leaves and spread them out in a single layer on the trays. To remove any excess moisture wipe the bottom of the trays with a cloth.

Step 4: Set the dehydrator to 105 degrees and dry the leaves until they become crispy. The drying process with a dehydrator will take approximately 6 hours.

Step 5: Once dry, store your dried kale leaves in an airtight container or crumble the leaves and store them in airtight plastic bags to be used later insoups.

If you do not have a dehydrator, don’t worry because dehydrated kale chips can just as easily be made in the oven. Here is how: Follow the first 2 steps, but instead of using a dehydrator, preheat your oven to 105 degrees. It is said that food dried at lower temperatures will retain more of its vitamins and enzymes.

Spread your kale leaves out on a baking or cookie plate, place in the oven and leave them there for about 4–6 hours until they are crispy. You can make great tasting kale chips when you dehydrate them with lemon juice or even honey by simply massaging the honey or lemon juice into the kale leaves and sprinkling a little bit of salt over them prior to dehydrating. The great thing about dehydrating kale and making kale chips is that not only do they taste great but it is also a certain way to up your kids’ vegetable intake without them even noticing!

If you are trying to improve your health, you may find that healthy eating habits are important but they are hard to implement long term! Visit my website for more detailed information about how you can create small, easy habits on a daily basis

02 fitness 02 fitness 02 fitness  02 fitness By Becki Andrus

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At their best: Sweetcorn & Pears

Sweetcorn Sweetcorn falls into the category of one of those things that when you eat it fresh from the cob

, nothing else will do. Tinned sweetcorn is very handy but could never match up to a boiled and grilled cob smothered with butter and black pepper. Sweetcorn is a form of maize which has become very popular here in the UK, stemming from Aztec backgrounds. It is harvested fairly young to make sure the kernels are sweet and tender but once harvested quickly deteriorates losing its sweetness, very much like peas. If you can, buy sweetcorn with the husks still on as this indicates freshness. This should be green and firm and the kernels should be firm and tightly packed. Make sure you eat them quickly to savour their sweetnes

CORN ON THE COB WITH THAI INFUSION

Serves 4

Remove all the tough outer leaves of

2 lemongrass as well as the veins from 5 lime leaves and finely chop with 2 red chillies and 30g peeled root ginger until the Thai flavours resemble a paste. Lightly fry in a little olive oil for 2 minutes then allow the ingredients to cool in the frying

pan. Plunge the corn into salted boiling water and cook for approximately 20mins

(depending on size and freshness). When the Thai flavours have cooled, mix the paste with 150g softened salted butter and a handful of chopped coriander. To serve,

remove the leaves from the corn, place in a bowl and spoon on the butter.

Pears 

The English pear is a real autumnal treat. Our most popular is the tender and juicy Conference variety which is said to take up ninety per cent of pear production in the UK. Other varieties include Williams, Comice, Concorde and Worcester Black.

They are usually picked just under ripe to develop after but they must be eaten ripe as that is the only way you can truly enjoy a pear. They do turn to mush very quickly however so keep a close eye on it! Look for undamaged, slightly firmer pears with russeting on the surface. When ripe it should be mellow and beautifully scented with

a subtly granular texture and when you bite into it should cover you in juice. POACHED PEARS WITH RED WINE, ORANGE AND CINNAMON

Serves 4

Place 200g granulated sugar, ¼ pint of water and ¼ pint of red wine into a pan and

stir to the boil. When the liquid reaches boiling point, add the juice of half a lemon,

zest of one orange, 1 clove and 1 cinnamon stick. Allow to infuse for 10 minutes on a low heat. Peel 4 pears and put them into a liquid cover with a paper cartouche and cook on a low heat until the pears are just cooked. Allow them to cool in the liqueur.

To serve, core and slice the pears into four lengthways. Serve with ice-cream, or

reduce the liqueur to make a sauce.

 02 Fitness 02 Fitness 02 Fitness 02 Fitness

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Why Protein?

If you are training on a regular basis, it is important to ensure that you are taking in adequate 

protein to assist with muscle repair and recovery. Lean muscle burns more calories at rest so ensuring muscles are trained, fed and rested is integral to muscle growth. How much protein per day?

This can vary depending on age, gender and the types and quantity of training being performed; however, the recommended daily intake of protein for an average adult is approx 50-65 grams. There are four calories per gram of protein compared to nine calories per gram of fat.

When should you have protein?

As a general guide each meal should contain a serve of protein, along with some

carbohydrate and monounsaturated fats. It is also beneficial to have some protein within the first 20 to 30 minutes following a training session.

Sources of protein from food include:

ƒ. Meat, poultry and fish

ƒ. Eggs

ƒ. Low-fat dairy products

ƒ. Seeds and nuts

ƒ. Beans and lentils

ƒ. Soy products such as tofu

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Magnesium Myths

Magnesium Myths Magnesium Myths Magnesium Myths Magnesium Myths

Have you ever experienced muscle cramping during or after exercise? This may be the result of a magnesium deficiency.

Magnesium plays a vital role in over 300 metabolic processes, which help supply our body with energy during exercise.

It also allows our bodies to utilise electrolytes, which are a vital component for muscle contraction and hydration.

These days, more and more people are eating processed foods, such as McDonalds (yuck!), while the consumption of whole foods such as nuts  and seeds (yum!), which contain high

quantities of magnesium, is sadly decreasing. As a result, people are becoming increasingly deficient in this mineral.

There are no obvious symptoms of magnesium deficiency – other than potential cramping – which makes it hard to diagnose.

As knowledge on this issue begins to grow, many theorists are starting to believe that the daily intake for magnesium should be increased.

Three types of foods that may assist in reducing cramps are:

1. Nuts (such as brazil nuts, almonds and cashews)

2. Seeds (try eating sunflower, sesame or flax seeds)

3. Whole grains (such as brown rice or whole wheat products)

So whether you’re a daily jogger or an elite

triathlete, if you experience the occasional cramp,

relief may only be a ‘few nuts’ away.

 02 fitness 02 fitness  02 fitness 02 fitness  02 fitness  02 fitnes by Brendan McGuiness

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