by admin | Sep 19, 2024 | diet and nutrition, food and drink, health, health advice, meat
My family consumes pork daily, prepared in various styles, and only occasionally switches to chicken or fish. Is this a healthy practice? (Ha, 34, Hanoi)
Answer:
In Vietnamese cooking, pork stands out as a key ingredient due to its rich protein content along with an array of essential nutrients like vitamins, iron, and zinc, all of which contribute positively to one’s well-being. However, consuming it regularly and in large amounts without diversifying your meals could lead to various health problems.
Initially, this type of diet may result in nutrient deficiencies and reduced hunger levels. Depending exclusively on pork, without incorporating other proteins such as fish, chicken, and tofu, along with a range of
vegetables and fruits
, may lead to shortages of crucial vitamins and minerals and adversely affect digestive well-being.
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Roasted Pork. Stock image courtesy ofPixabay.
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Additionally, pork is calorie-dense, particularly when cooked with fats and oils, which may contribute to weight gain and obesity. Certain cuts of pork, such as the belly, trotters, and organ meats, are high in saturated fats and can elevate bad cholesterol (LDL), increasing the risk of cardiovascular diseases.
To promote general well-being, it’s advisable to have a varied and balanced nutrition plan that encompasses carbs, proteins, and fats. Around 50-60% of your food intake should come from carbohydrates, which can be mostly obtained from veggies and whole grains such as brown bread, brown rice, and spuds.
Proteins should account for 13-20% of your total caloric intake, with an emphasis on seafood, then poultry like
chicken
as well as limited intake of pork and beef.
Fats should come from both animal and plant sources, including items like meat, fish, nuts, and seeds.
Dr. Nguyen Duy Thinh
Biotechnology and Food Technology Institute, Hanoi University of Science and Technology
by admin | Sep 18, 2024 | culture, food and drink, food culture, foodies, tourist attractions
If real matcha “tastes like grass,” then consider us cows when it comes to how our matcha girls keep sipping it, LOL. Honestly, there’s definitely something special about it.
That
A girl relishes some peaceful moments sipping matcha at a charmingly decorated café. Wanting to enjoy authentic Japanese green tea?
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Take a look at this selection of cafes across the Metro known for their outstanding matcha offerings:
Tsujiri
Location: Floor 2, S Maison at The Conrad, Pasay City; Ground floor entrance, SM Aura, Taguig City; Floor 2, The Podium, Ortigas, Mandaluyong City; Floor 2, Greenbelt 5, Makati City; Unit R3, Power Plant Mall, Rockwell Center, Makati City; Floor 2, SM City Clark, Pampanga
Although they launched their initial branch in Metro Manila way back in 2017—seven long years prior—they’ve stayed prominent among matcha enthusiasts. This isn’t surprising when you consider the excellence of Tsujiri’s matcha drinks. The company was established in 1860 by
Riemon Tsuji
, who enhanced the techniques for cultivating
gyokuro
(high-grade Japanese green tea) using a technique that continues to be employed by various teahouses even today.
Today, you can savor this premium matcha via Tsujiri’s extensive range—should you prefer your matcha in its most authentic state, treat yourself to a comforting Signature O-Matcha, made from ceremonial-grade matcha, or opt for a revitalizing Iced Yuzu O-Matcha instead. Known equally for their visually appealing matcha treats, Tsujiri offers delights such as the layered Tsujiri Sundae.
genmai
(brown rice crispies), matcha soft serve, red bean, chestnut, and
shiratama dango
(mochi balls).
Matcha Mama
Location: B1 Mitsukoshi Fresh, Mitsukoshi Mall, Taguig City; Level 4, Food on Four at SM Aura, Taguig City (offering grab-and-go bottles exclusively); 2nd Floor, WPL Building, Katipunan Avenue, Quezon City
Matcha Mama doesn’t just offer premium matcha sourced from Uji, Japan; they also boast an adorable pink decor perfect for those who love something dainty and cute. Relax in their cozy space on White Plains Road, which mirrors their sleek minimalistic design featuring shades of green and pink, or pick up bottles of their popular beverages such as Matcha Latte, Spanish Matcha Latte, or Lavender Matcha Latte at their takeaway station inside Mitsukoshi Mall. Additionally, Matcha Mama builds a community around matcha enthusiasts through events like pop-up shops, gatherings, and themed workshops including matcha-making sessions and tastings.
Shizu Matcha Bar
Location: 9 General Tinio, Morning Breeze Subdivision, Caloocan City
The Shizu Matcha Bar offers an ideal setting for a tranquil solo rendezvous over a cup of matcha, thanks to its pristine and welcoming Japanese-themed decor. Described as a “modern teahouse,” this spot provides traditional matcha beverages along with innovative mixes such as the Cold Whisk Dango, featuring matcha blended into cold milk and paired with a dango skewer.
dango
or sticky rice dumplings, or the revitalizing Matcha Tonic which includes matcha,
yuzu
, along with soda water. These places often hold workshops and pop-up events where you can back local artists.
Matchanese
Address: Ground Floor, The Block at SM North, Quezon City
Initially known for offering various matcha blends online, Matchanese recently opened a brick-and-mortar store at SM North EDSA and plans to expand further. For those new to matcha, their signature Matchanese Latte offers customization options ranging from Level 1 to 5, allowing adjustments based on preference for both intensity and sweetness. Additionally, customers have the option to replace regular cow’s milk with alternatives such as oat or coconut varieties. If you prefer a sweeter and creamier experience, try their Spanish Matchanese Latte instead. Besides beverages, they sell merchandise including t-shirts emblazoned with phrases like “That Matcha Vibe” and “Powered by Matcha,” ideal for expressing one’s affinity towards Japanese green tea culture.
ITO
Address: Aguirre Street, Legaspi Village, Makati City (by reservation only)
If you’re searching for an exclusive experience with fellow matcha enthusiasts, book a tea ceremony at ITO. Sessions last about an hour and resemble a tasting menu centered exclusively around Japanese teas. You can choose from two options: The Japanese Tea Series includes Matcha Usucha, Hojicha Tea Soda, a seasonal tea, and a small bite; whereas the Matcha Series 2.0 offers Matcha Usucha, Matcha Soda, Matcha Ice Cream, along with a treat. Given the limited space—ITOs hosts up to five guests in afternoons and six in evenings—the events remain quite personal. And let’s not forget the stylishly minimalistic decor of ITO, perfect fodder for those Instagram moments.
Matcha Later
Address: 5385 Don Pedro Street, Poblacion, Makati City
Seek out their adorable sleeping dog emblem, and you’ll discover Match Later. A relatively recent addition to the matcha world, Matcha Later offers a serene escape from the hustle of Makati City. Dubbed as a “matcha slow bar,” this place focuses on high-quality ceremonial-grade matcha and top-tier hojicha sourced from Kyoto, Japan. These ingredients form the base for various beverages and confections they serve. For instance, try the Kumo available in both matcha and hojicha flavors; it’s a soothing beverage featuring frothy warmed milk. Alternatively, satisfy your dessert craving with the Caramiso—a chilled matcha or hojicha latte topped with caramel and crowned by a layer of miso-infused creamy foam. Should you prefer richer fare, opt for the Kyoto-Style Tiramisu offered here under names like Matchamisu or Hojichamisu, boasting alternating layers of ladyfinger biscuits dipped in either matcha or hojicha along with mascarpone custard cream.
The Matcha Tokyo
Location: Ground Floor, Mitsukoshi Mall, Taguig City; Ground Floor, Gateway 2, Cubao, Quezon City; Ground Floor, Opus Mall, Bridgetowne, Pasig City; Ground Floor, Ayala Malls Vertis North, Quezon City
In November 2022, The Matcha Tokyo inaugurated its inaugural branch in Metro Manila, swiftly gaining popularity amongst aficionados of matcha. Originating from Japan, this international label boasts multiple outlets across Japan and various Asian cities such as Shanghai, Hong Kong, Bangkok, Dubai, and now Manila. For an authentic experience of their entirely organic matcha sourced directly from their farms, try out the Japan Premium or Kyoto Uji varieties available in hot or cold forms—you can also observe your barista executing a traditional Japanese tea ritual. Don’t miss out on the distinctive Manila-exclusive beverage: the Matcha Ube Latte layered delightfully.
ube
creamy froth. Their latest outlets at Opus Mall and Ayala Malls Vertis North now offer a special menu for dining in as well.
kakigori
, perfects, and a delightful Matcha Carrot Cake topped with a matcha cream cheese glaze.
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by admin | Sep 16, 2024 | exercise, health & fitness, health and exercise, health benefits, running and fitness
The familiar adage “slow and steady wins the race” appears to hold true for the health advantages derived from physical activity as well.
Actually, the evidence is mounting that consistent, leisurely jogs might fortify your cardiovascular system and lower your chances of developing type 2 diabetes.
diabetes
And bolster your immune system and general fitness much more effectively than pushing yourself to run at maximum speed.
This applies equally to other forms of cardio exercises performed at a more relaxed pace, like swimming, rowing, and cycling. In fact, running groups specifically catering to slow runners and walkers are now being established.
‘Dan Gordon, an associate professor specializing in cardiorespiratory exercise physiology at Anglia Ruskin University, notes that jogging slowly has become increasingly favored by casual fitness enthusiasts,’ he states.
Over the last ten years or so, we’ve experienced a frenzy for high-intensity interval training (HIIT). Although I recognize the possible advantages of HIIT, one drawback is that it can be quite demanding, making it hard to start if you aren’t already in good shape.
He points out this indicates a high attrition rate; however, when the activity involves lower intensity and reduced exertion levels, individuals tend to be more persistent and less inclined to quit.
He mentions that there are also ‘verified physical advantages associated with running at this intensity’.
This was demonstrated in a Danish study from 2015, where 5,000 individuals were tracked over a period of 12 years. The participants were divided into different groups as part of the study.
Four categories include: those who do not run (sedentary), as well as individuals who engage in light, moderate, or intense jogging activities.
Those who jogged at a leisurely and moderate pace exhibited the lowest mortality rates from all causes, whereas those who ran strenuously showed a comparable death rate to the inactive group.
A hypothesis suggests that this could be attributed to how low-intensity jogging decreases resting blood pressure and enhances cardiac function.
Professor Gordon elucidates: “Essentially, this enhancement boosts efficiency by enlarging the cardiac muscle. With a larger heart muscle, it has greater force when contracting. Additionally, it expands the chambers inside the heart, enabling each contraction to pump a higher volume of blood.”
Running slowly also enhances endurance because you can maintain a lower intensity for an extended period — this boosts the creation of red blood cells, allowing your bloodstream to transport greater amounts of oxygen.
These changes in the heart muscle do not get enhanced by exercising at greater intensities through training. A further advantage of low-intensity cardio—often referred to as ‘zone 2’ cardio, which involves operating at about 60-70 percent of your maximal heart rate—is that it prompts the body to utilize stored fats for energy instead of carbohydrates, explains Dr. Lindsy Kass, an exercise physiology lecturer from the University of Hertfordshire. This contrasts with more intense workouts where carbs tend to be burned preferentially.
Converting fats into energy is more efficient and beneficial for your general well-being, notes Professor Gordon. This process is linked to improved blood sugar levels and decreases the likelihood of developing type 2 diabetes.
‘Research indicates that athletes who incorporate additional slow running into their training programs tend to see approximately a 1 percent improvement in VO2 max [oxygen uptake] and race-day speed.’
This represents a considerable edge over competitors, and upon learning about it, one can understand why many top-tier athletes dedicate up to 80 percent of their training regimen to activities within Zone 2.
I previously worked with British rowing, where even though their races last around six minutes, they engage in slow rowing for one and a half hours three days each week,” explains Dr. Kass. “It was during the first year they adopted this training regimen that they began winning all the medals.
A key rationale for top-tier athletes dedicating training sessions to low-intensity efforts is to lessen bodily strain, which aids in preventing infections and injuries.
Professor Gordon states: “When we lead a sedentary lifestyle, we become highly vulnerable to diseases. However, engaging in moderate-intensity exercises can enhance our immune system and decrease our likelihood of falling ill.”
However, once we begin engaging in higher-intensity workouts, our bodies demand significantly longer periods for recuperation—up to 48 to 72 hours afterward—and throughout this rest phase, your immunity takes a hit. Consequently, the greater frequency with which you perform intense exercises without sufficient breaks can increase your susceptibility to illnesses and infections, along with raising your risk of injuries.
What does “slow running” actually entail? According to experts, it’s more about the perceived exertion than actual speed. As Professor Gordon suggests, “While jogging, try singing to yourself; if you manage without becoming breathless, then you’re pacing yourself correctly.”
This principle also holds true for weight training aimed at building resistance.
Reducing speed eliminates momentum within an activity, promoting proper technique and decreasing the chance of injuries.
Certain research indicates that extending the duration of the lengthening ‘eccentric’ phase of an exercise (such as lowering yourself during a pull-up) to twice that of the shortening ‘concentric’ phase (completing the pull-up) may enhance muscle development.
However, avoid moving too slowly—you’ll tire more quickly and won’t be able to lift the necessary weight for optimal muscle strengthening, according to Dr. Richard Blagrove, a senior lecturer in physiology at Loughborough University.
He states: “Most individuals would benefit more from performing a ‘controlled’ [but not extremely slow] lowering phase and a rapid [as quick as feasible] lifting phase using moderately heavy weights for much of their strength training, while incorporating certain exercises aimed at enhancing power.”
Read more
by admin | Sep 16, 2024 | culture, shopping, tourist attractions, Travel, travel destinations
Amsterdam is the capital with a thousand faces, attracting visitors with its picturesque canals and world-famous museums. The city is also full of cultural treasures well worth a visit.
With
its canals
And renowned museums like the Rijksmuseum and the Anne Frank House make Amsterdam a premier travel hotspot. However, past these iconic attractions, the city offers an abundance of similarly captivating locations to explore. Below is a curated list of essential sights that deserve your attention.
Eager to explore Amsterdam? Here are some tips for you:
a few pieces of content to assist you in organizing your travel itinerary
:
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Why are the houses in Amsterdam leaning?
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Amsterdam: Top 10 Cafés to Explore in the Netherlands’ Main City
-
Amsterdam: Things to Do and See in the Netherlands’ Capital?
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Amsterdam: 5 must-see museums in the Netherlands’ main city
The Royal Palace, a gem from the Golden Era
Situated in the very center of the city, on renowned Dam Square, the Royal Palace stands as a remarkable example of architectural brilliance from the Dutch Golden Age. Constructed during the 17th century, this palace continues to captivate visitors with its grandeur.
th
In the 17th century, this palace initially served as a town hall prior to becoming one of the official dwellings for the Dutch monarchs.
The Royal Palace
Nieuwezijds Voorburgwal 147,
1012 RJ Amsterdam
+31 20 522 6161
The NEMO Science Museum offers a scientific adventure for all.
To enjoy an engaging and hands-on adventure, head over to the NEMO Science Museum. Located within a strikingly modern structure designed to resemble a vessel, this institution explores various scientific disciplines. Families often find it especially appealing.
NEMO Science Museum
Oosterdok 2
1011 VX Amsterdam
+31 20 531 3233
The Concertgebouw, a sanctuary for music
Should you wish to experience a classical music performance, the Concertgebouw stands ready to welcome you. Known worldwide for its outstanding sound quality, this venue presents numerous classical, jazz, and modern musical events annually. Opened in 1888, the structure is also a stunning example of architecture.
Concertgebouw
Concertgebouwplein 10,
1071 LN Amsterdam
+31 20 671 8345
A’DAM Lookout, viewing Amsterdam from above
Head to the A’DAM Lookout, which provides a full-circle view of Amsterdam. Situated across from the River IJ, this attraction features activities like ‘Over the Edge,’ where you can enjoy swinging out beyond the building’s boundary for an adrenaline rush. Enjoy the excitement!
A’DAM Lookout
Overhoeksplein 5,
1031 KS Amsterdam
+31 20 242 0100
The EYE Film Museum, a tribute to the silver screen
The EYE Film Museum stands out with its contemporary architecture, making it a paradise for movie enthusiasts. Situated along the shores of the IJ, this cultural hub features both rotating and fixed displays chronicling the evolution of filmmaking. In addition to its extensive collections, visitors have access to four big-screen theaters, a dining venue combined with a bar, and an auditorium. The museum also provides stunning panoramic views of Amsterdam.
EYE Filmmuseum
IJpromenade 1,
1031 KT Amsterdam
+31 20 589 1400
Rembrandtplein, the vibrant hub of Amsterdam’s night life.
Rembrandt Square stands out as one of the most famous nighttime destinations in Amsterdam. This bustling plaza is flanked by numerous bars, eateries, and dance venues, perfect for unwinding post-sightseeing tours. Additionally, a striking monument dedicated to Rembrandt can be found here, encircled by statues depicting scenes from his artwork.
The Night Watch
.
Rembrandtplein
1017 CT Amsterdam
The De Gooyer Windmill, along with local traditions and craft beers
Amsterdam would not be Amsterdam without its distinctive windmills, with the De Gooyer Windmill being among the most well-known. Situated in the eastern part of the city, this structure dates back to the 17th century.
th
A century-old wooden windmill currently serves as the headquarters for the Brouwerij ‘t IJ craft brewery, known for its organic beers.
De Gooyer windmill
Funenkade 5
1018 AL Amsterdam
The Hortus Botanicus, an ancient garden nestled in the city center.
Established in 1638, the Hortus Botanicus ranks among the most ancient botanical gardens globally. Situated within the urban landscape, this tranquil oasis houses numerous plant varieties, including many exotic and uncommon ones. A highlight of your visit will surely be the tropical greenhouse, offering an immersive experience into dense foliage amidst heat and humidity.
Hortus Botanicus
Plantage Middenlaan 2a
1018 DD Amsterdam
+31 20 625 9021
Exploring the Oude Kerk: A Journey Through the City’s Rich History
The Oude Kerk is the oldest structure in Amsterdam and serves as its earliest church. Situated at the city center within the Red Light District, it was constructed during the 13th century.
th
Today, this Gothic church has transformed into a hub for contemporary culture, frequently showcasing modern art exhibitions.
Oude Kerk
Oudekerksplein 23
1012 GX Amsterdam
The Skinny Bridge, the beloved bridge for couples
Ultimately, your trip to Amsterdam isn’t complete until you’ve crossed the Magere Brug, often called the Skinny Bridge. This well-known structure is crafted from pristine white wood and spans the Amstel River. At dusk, it transforms into a breathtaking sight, adorned with countless small lights. According to local lore, couples who share a kiss on this span will remain inseparable for life.
Magere Brug
1018 DS Amsterdam
by admin | Sep 14, 2024 | cuisine, dining, food and drink, food culture, foodies
Greece is famous for its delectable Mediterranean fare, combining freshness, flavor, and simplicity. Below is a selection of must-try dishes during your upcoming visit.
Greece
Famous for its rich historical background and stunning vistas, this place is also a must-visit spot for gastronomy enthusiasts. Transitioning from the gleaming shores of the Aegean Sea to the quaint white-washed hamlets nestled in the hills, every area presents distinctive gourmet delights infused with regional tastes. The essence of Greece’s cuisine, brimming with genuine flavors and locally sourced ingredients, mirrors thousands of years of tradition and welcoming customs. Delectable meals crafted with zeal and passed through generations can be found at nearly every turn, whether in idyllic taverns or cozy eateries run by families.
Planning a trip to Greece? Learn more about the destination to get ready for your journey:
-
Greece: 30 Essential Phrases to Master in Greek for a Smooth Trip
-
Greece: Most Stunning Islands to Explore Within Each Archipelago
-
Greece: 6 lesser-known spots to explore away from typical tourist attractions
Moussaka
Moussaka is a signature delicacy from Greek cooking. This layered casserole features eggplants, ground mutton, tomatoes, onions, garlic, and various spices, topped with a savory Béchamel sauce and cooked until it turns golden and creamy.
Souvláki
Souvlaki is a cornerstone of Greek street cuisine. Typically made from chunks of meat such as pork, chicken, or lamb that have been seasoned with various spices, then threaded onto skewers and cooked over an open flame. This dish is commonly enjoyed wrapped in pita bread along with crisp veggies like cucumbers, tomatoes, onions, and a dollop of creamy tzatziki sauce.
Tarama
Taramasalata is a delightful appetizer prepared using fish roe (typically from cod), combined with olive oil, lemon juice, onions, and occasionally potatoes. This dish is commonly enjoyed alongside fresh bread.
Horiatiki (Greek salad)
The classic Greek salad known as Horiatiki is a straightforward yet delicious dish. It consists of ripe tomatoes, crunchy cucumbers, red onions, green bell peppers, Kalamata olives, and feta cheese, all complemented by a dressing of olive oil, oregano, and various herbs.
Dolmadakia
Dolmades consist of vine leaves filled with a blend of rice, onions, fragrant herbs, and olive oil. These small delights make for an excellent appetizer or starter.
Gyros
Gyro dishes resemble Souvlaki but feature meat (such as pork, chicken, or lamb) roasted on a vertical spit. After being carefully shaved into thin slices, this meat is wrapped in pita bread along with vegetables and condiments such as tzatziki sauce.
Fried squid
Surrounded by the ocean, Greece naturally features plenty of seafood dishes. One beloved option across the nation is fried calamari, which is enjoyed for its crispiness and typically accompanied by wedges of lemon.
Spanakopita
The dish consists of a spinach and feta tart crafted from sheets of flaky phyllo pastry filled with a blend of freshly chopped spinach, onions, crumbled feta cheese, eggs, and aromatic herbs. It offers a delightful veggie choice.
Baklava
Why not indulge in baklava for dessert? This delightful treat features layers of flaky phyllo dough filled with ground nuts and drizzled with a sweet syrup infused with hints of cinnamon and orange blossom water, resulting in a crisp yet sugary delight.
Loukoumades
Loukoumades are tiny spheres of fried batter akin to doughnut holes. After frying, they’re soaked in honey and dusted with cinnamon. An irresistible dessert you should definitely sample.
