oleh admin | Mar 4, 2025 | diet and nutrition, health, health tips, nutrition, oil
Cooking oils
serve as crucial components in numerous dishes, yet
Not all of these are in good condition.
or suitable for regular use. Certain types of oils
may pose risks to your well-being
due to the high
amount of inflammatory fats
, intense refinement procedures or
thermal instability
, which may produce harmful chemicals. Below are the three least desirable cooking oils likely found in your kitchen that you should limit or steer clear from.
1. Soybean oil
Soybean oil
is one of the
most problematic
It is abundant in
omega-6
, a type of
polyunsaturated fat
When taken in large amounts, this can lead to increased inflammation within the body. Furthermore, soybean oil goes through refinement using substances like hexane, which is an industrial solvent. An additional issue is its tendency to oxidize readily at elevated temperatures, producing compounds detrimental to health.
2. Corn oil
Like soybean oil,
corn oil
It is extensively utilized and additionally possesses a
high omega-6 content
. An
disparity between omega-6 and omega-3 levels
dietary choices can help lead to
persistent inflammatory conditions like diabetes and heart ailments
Furthermore, this oil undergoes an extraction method using industrial processes with high temperatures and chemical solvents, which diminishes its nutritional content and promotes the creation of free radicals.
3. Sunflower oil
Many people believe that
sunflower oil
is a healthier choice, yet it surprisingly falls into the same category.
minimum suggested oils for cooking fries
This occurs due to its high content of polyunsaturated fats, which are highly susceptible to heat. Upon heating, sunflower oil generates significant amounts of harmful aldehydes, compounds linked to conditions like Alzheimer’s disease and cancer.
Healthier alternatives
The top choices for cooking oils vary based on their intended usage (such as frying, sautéing, or seasoning) and the health advantages they offer. Below are some of the highly suggested options:
For frying (high temperatures)
-
Avocado oil
– Excellent heat tolerance, abundant in beneficial fatty acids.
-
Coconut oil
– Remains stable even when exposed to high heat, yet boasts a robust taste.
-
Extra virgin olive oil
– Even though it is ideally enjoyed chilled, it can also be utilized for mild cooking.
For stir-frying and moderately cooked dishes
-
Extra virgin olive oil
– Packed with antioxidants and beneficial fatty acids.
-
Sesame oil
– Strong taste, perfect for dishes from Asia.
-
Peanut oil
– Excellent heat tolerance and a mild taste.
For seasoning and chilly consumption
-
Extra virgin olive oil
– Ideal for salads and dressings.
-
Linseed oil
– High in omega-3, but shouldn’t be cooked.
-
Walnut oil
– Refined taste, perfect for salads and chilled recipes.
Sources of information:
-
fpcardiologia.pt
-
scielo.br
-
WHO (World Health Organization)
-
American Heart Association
You might also want to check out:
Why heating this oil can be problematic!
10 astonishing truths about olive oil you were unaware of!
Coconut oil: the misunderstood superfood posing as a secret threat to your well-being
Butter versus Oil: Which Should You Pick for Cooking?
read more on en.SANGGRALOKA
oleh admin | Mar 4, 2025 | health, health & fitness, health and exercise, lifestyle, nutrition
Seorang pakar gizi menguji coba gaya hidup makanan seperti milik Victoria Beckham dalam satu hari. Ternyata, hal mengejutkan berlangsung di tubuhnya setelah itu.
TRIBUNSTYLE.COM –
Victoria Beckham sudah lama dikenal sebagai ikon inspirasi kecantikan dan penampilan sempurna sejak debutnya sebagai Posh Spice dalam grup Spice Girls pada tahun 1994.
Sejak saat itu, dia tetap menjaga postur tubuh yang sangat kurus, entah karena tekanan dari perhatian publik atau pengaruh partisipasinya di dunia mode.
Namun, apakah memiliki tubuh sangat ramping sebenarnya hal yang layak diidamkan? Atau malah harus dibarengi dengan peringatan?
Saya sendiri tidak pernah bercita-cita untuk menjadi sangat kurus, tetapi setelah menonton video dari ahli gizi Abbey Sharp, saya semakin yakin bahwa saya tidak menginginkannya sama sekali.
Menjaga Berat Badan Tetap Langsing Biaya untuk menjaga berat badan seimbang ala Victoria Beckham ternyata tidak murah. Namun, setidaknya ia cukup transparan mengenai upaya yang dibutuhkan agar bisa tampak demikian.
Satu hal yang kerap kali mengusik saya terkait industri selebriti adalah ketidaktahuan publik akan cara mereka merawat penampilan fisiknya.
Banyak di antara mereka membentuk kesan seolah-olsih badan ideal tersebut diperoleh dengan cara yang natural, namun pada dasarnya dibutuhkan komitmen kuat terhadap rutinitas diet dan latihan fisik.
Mempertahankan bentuk tubuh ramping tanpa menggunakan obat-obatan atau genetika khusus memerlukan disiplin yang kuat, pengendalian pola makan yang ketat, serta mengonsumsi jenis makanan yang hampir sama tiap harinya.
Rutinitas Diet yang Ketat
David Beckham pernah mengungkapkan dalam sebuah wawancara betapa ketatnya pola makan istrinya:
Saya mengalami kesulitan karena sudah menikah dengan orang yang selalu memakan hal yang sama untuk 25 tahun belakangan ini. Sejak pertemuan kami dengan Victoria, ia cuma menyantap ikan bakar serta sayuran kukus saja.
Satu-satunya saat dia pernah mencoba makanan di piring saya adalah ketika dia sedang hamil Harper. Itu adalah salah satu malam favorit saya.
Klaim tersebut cukup menggambarkan betapa kaku dan membosankannya diet yang dijalani oleh Victoria. Banyak orang menemukan bahwa saat mereka berkumpul bersama keluarga atau sahabat, aktivitas makan menjadi bagian penting dari momen-momen istimewa itu.
Walaupun kegembiraan tak selalu ditentukan oleh makanan, namun menahan diri dengan berlebihan untuk merasakan kenikmatan masakan dapat membuat perasaan sedih.
Resiko Kesehatan Akibat Diet Ketat Menurut ahli nutrisi Abbey Sharp, terdapat berbagai resiko kesehatan yang berkaitan dengan diet ala Victoria Beckham.
Sebagai contoh, memakan terlalu banyak ikan dapat menyebabkan peningkatan tingkat merkuri di dalam tubuh. Ahli kesehatan merekomendasikan bahwa asupan ikan harus dibatasi sampai 2-3 porsi setiap pekan, sedangkan Victoria mengkonsumsinya dua kali sehari.
Berikut adalah sketsa tentang pola makan harian Victoria Beckham:
Pagi: Dua sendok makan cuka sari apel ketika perut dalam keadaan kosong serta secangkir air hangat yang dicampur jeruk nipis.
Sarapan: Minuman smoothie hijau yang terdiri dari apel, kiwi, lemon, bayam, brokoli, biji chia, dan air kelapa atau toast dengan alpukat
Untuk makan siang: salad yang berisi alpukat dan kacang-kacangan disertai ikan bakar, tidak menggunakan minyak tetapi hanya memakai cuka balsamic.
Makan malam: Ikan bakar disertai sayur steamed.
Abbey Sharp enggan mematuhi diet tersebut dengan ketat. Alih-alih, dia menyiasati pilihan makannya supaya tetap sehat namun lebih beragam dan enak.
Olahraga yang Keras, Di samping menerapkan diet yang sangat disiplin, Victoria Beckham juga melakukan olahraga fisik dengan keras.
Dia berlatih olahraga dua kali sehari selama setidaknya dua jam. Hal ini tidak menjadi tugas ringan untuk mayoritas orang yang mempunyai kewajiban dan aktivitas lain dalam kehidupannya.
Menemukan Keseimbangan yang Sehat Pada akhirnya, setiap orang bebas memilih gaya hidup yang mereka inginkan.
Mungkin bagi Victoria, rutinitas ini sudah menjadi bagian dari hidupnya dan ia merasa baik-baik saja. Namun, kesehatan tidak hanya soal bagaimana kita terlihat dari luar, tetapi juga tentang bagaimana kita merasa di dalam.
Kebugaran sesungguhnya meliputi kecerian hati, keserasian, serta menikmati hidup. Anda tidak harus menjalani rutinitas makanan ketat atau berolahraga secara berlebihan untuk memenuhi standar penampilan tertentu.
Lebih utama adalah mencari keseimbangan yang menjaga kebugaran tubuh dan pikiran kita.
(TribunSytle.com/Aris/yourtango.com)
oleh admin | Feb 28, 2025 | diet and nutrition, food and drink, health, health and exercise, nutrition
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Makanan dengan kalori tinggi meliputi berbagai macam hidangan yang menyediakan jumlah energi besar dalam setiap porsinya.
Umumnya disebabkan oleh kadar lemak, karbohidrat, atau gula yang tinggi.
Makanan yang memiliki kandungan energi lebih dari 225-250 kalori per 100 gram dikategorikan sebagai makanan dengan kadar kalori tinggi.
6 Kegunaan Terong bagi Penderita diabetes, Di Luar Mengurangi Kadar Glukosa juga Sebagai Penyedia serat Yang Bagus
Menurut
National Health Service
(NHS) di Inggris, Anda cenderung mengalami penambahan berat badan apabila asupan kalori dari makanan dan minuman melebihi jumlah yang dibakar oleh tubuh.
Sangat penting bagi Moms untuk memakan makanan yang bergizi apabila mereka ingin merawat berat badan secara optimal.
Hindari konsumsi makanan dengan kadar kalori tinggi dan tambah porsi asupan nutrisi seperti protein, serat, serta lemak sehat dalam diet Anda.
7 Keuntungan Berjalan Kaki Usai Makan, Menormalkan Gula Darah dan Memperbaiki Mood
Mengurangi Konsumsi Makanan Berkalori Tinggi Yang Harus Diatur
Dilansir dari
HealthShots,
Berikut adalah sejumlah makanan bernilai kalori tinggi yang perlu dikurangi oleh para ibu rumah tangga apabila mereka menginginkan pengendalian berat badan.
1. Daging Merah (100 gram daging sapi mengandung sekitar 250 kalori)
Walaupun daging sapi mengandung banyak protein, zat besi, dan bagus untuk perkembangan otot, tetapi jenis makanan ini memiliki kadar kalori yang tinggi.
Daging merah perlu di konsumsi dengan penuh kehatihan sebab bisa cepat meningkatkan bobot tubuh.
Hanya itu, mengonsumsi terlalu banyak bisa menimbulkan masalah asam lambung dan iritasi.
Daging tanpa lemak seperti ayam dan ikan, serta pilihan vegetarian seperti lentil dan tahu, menawarkan keuntungan serupa dengan jumlah kalori yang lebih rendah dan risiko kesehatan terbatas.
6 Kesalahan pada Makan Pagi yang Dapat Menghancurkan Program Diet, Simak Ya Bu!
2. Mentega dan margarin (100 gram mentiga : 717 kalori)
Apakah itu mentega ataupun margarin, kedua bahan tersebut mengandung banyak kalori.
Di luar kemampuan mereka untuk menaikkan berat badan, kedua makanan tersebut mengandalkan lemak jenuh serta lemak trans yang bisa memperbesar tingkat kolesterol dan mendukung timbulnya penyakit jantung.
Pilihan yang lebih baik ialah menggunakan minyak zaitun ataupun yoghurt sebagai olesan serta lemak dalam proses memasak.
3. Makanan yang digoreng serta diproses (100 gram kentang goreng: 100 kalori)
Makanan yang digoreng seperti kentang goreng, ayam goreng, dan keripik tidak boleh dimakan berlebihan.
Sajian ini memiliki kadar kalori yang lumayan tinggi serta kecenderungan untuk memuat jumlah lemak tak sehat yang besar.
Mengonsumsi makanan semacam itu tanpa henti dapat mengakibatkan peningkatan berat badan, kadar kolesterol yang tinggi, serta meningkatnya risiko masalah pada jantung.
5 Pilihan Makanan Tinggi Protein untuk Mengurangi Lemak di Perut, Cocok Buat Ibu yang Berharap Menyusutkan Perut Bengkak
4. Minuman Manis (100 ml minuman ringan: 41 kalori)
Minuman berkarbonasi atau kemasan seperti boba, soda, jus energi, serta minuman manis sebaiknya dijauhi.
Minuman ini mengandung banyak kalori kosong dan gula serta merupakan penyebab utama obesitas, diabetes, dan sindrom metabolik.
Pilihan lainnya adalah meminum air biasa, Teh kesehatan, ataupun Air beraroma buah tapi tidak diberi pemanis agar bisa meredakan dahaga tanpa menambah asupan kalori.
4 Gabungan Buah yang Sebaiknya Di Hindari, Perhatian Penting Ketika Membuat Es Buah Untuk Berbuka Puasa
5. Roti gandum murni serta biskuit kering (satu irisan: 32 kalori)
Roti putih termasuk dalam kelompok makanan dengan kalori tinggi yang mengandung banyak karbohidrat serta gula buatan.
Foods like this dapat menaikkan kadar glukosa dalam darah serta memperbesar pembentukan lemak.
Sebagai alternatif untuk mengganti roti putih dan kudapan berkadar kalori tinggi, Anda dapat memilih roti dari berasal gandum.
6. Es krim (100 gram es krim mengandung 207 kalori)
Memang benar bahwa es krim sungguh enak dan susah untuk dilewatkan, namun es krim juga merupakan jenis makanan dengan kalori tinggi serta banyak mengandung gula dan lemak jenuh.
Komponen-komponen itu menyumbang peningkatan massa tubuh serta meningkatkan potensi resistansi insulin.
Alternatifnya Anda bisa konsumsi yoghurt beku atau sorbet buah, yang menawarkan rasa manis dengan kandungan kalori yang lebih sedikit.
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7 Jenis Buah yang Lebih Baik Jangan Di kupas, Karena Zat Gizi Bisa Hilang
oleh admin | Feb 23, 2025 | eye health, health benefits, healthy eating, nutrition, vitamins
The ginkgo tree, along with blueberries, mulberries, fennel, goji berries, and chamomile, contains high levels of antioxidants, anti-inflammatory agents, and vital vitamins that help protect eyesight, decelerate aging processes, and improve visual acuity.
Dr. Tran Thi Tra Phuong from the Department of Nutrition and Dietetics at Tam Anh General Hospital in Hanoi highlights the advantages of adding these vegetables, fruits, and herbs to your meals for better ocular wellness.
Below are six kinds of produce that can be advantageous for eye health:
1. Ginkgo
Ginkgo enhances blood flow to the retina, offering particular advantages for those suffering from glaucoma. Its antioxidant qualities shield nerve cells and the eyes against oxidative damage triggered by free radicals. Insufficient levels of antioxidants may increase the likelihood of developing eye issues like macular deggeneration, cataracts, and glaucoma.
2. Blueberries
Blueberries
Are rich in powerful antioxidant flavonoids that protect eye cells from free radical damage, improve blood flow to the retina, and boost night vision. These antioxidants can also aid in managing conditions such as glaucoma and cataracts. Additionally, blueberry extract supports retinal nerve cells by inhibiting the growth of new blood vessels, which is crucial for combating illnesses like macular degeneration and diabetic retinopathy.
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A detailed image of blueberries. Stock photo courtesy of Pexels.
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3. Fennel
Fennel can help reduce eye inflammation and excess tear production. People with serious ocular issues such as cataracts and glaucoma frequently use fennel tea as an eyewash for this purpose. Furthermore, studies have shown that essential oil derived from fennel seeds helps decrease intraocular pressure in individuals diagnosed with glaucoma.
4. Mulberries
Mulberries include flavonoid antioxidants that can ward off numerous age-related eye conditions. Additionally, the vitamin C present in these berries might lower the chance of forming cataracts. Moreover, zeaxanthin—a type of carotenoid identified within mulberries—functions as an antioxidant to shield against retina damage.
5. Goji berries
Goji berries contain lutein, zeaxanthin, and beta-carotene, compounds known for blocking damaging blue light, protecting against oxidative stress in the eyes, and reducing the risk of age-related macular degeneration. Additionally, these berries are abundant in vitamins A and C along with vital amino acids, aiding in keeping eyes moisturized and alleviating symptoms of dry eye syndrome.
6. Chamomile
Chamomile tea
Is utilized to improve sight and address issues such as unclear vision and dry eyes. It lessens visual fatigue, making it advantageous for individuals who frequently look at screens over long durations. Additionally, chamomile possesses anti-inflammatory qualities that help reduce redness, puffiness, and irritation in the eyes.
Dr. Phuong notes that eye problems often develop gradually, and symptoms may not be noticeable until the condition worsens. Therefore, regular eye check-ups are crucial.
She additionally suggests incorporating natural extracts like broccophane (derived from broccoli) into your regimen. This extract enhances thioredoxin, a protein known for its antioxidant properties. Thioredoxin plays a crucial role in safeguarding retinal pigment epithelial cells and the lens, thereby contributing to improved eye health and sharper vision.
oleh admin | Feb 20, 2025 | diet and nutrition, eating habits, health and exercise, healthy eating and living, nutrition
New research indicates that the body’s internal clock might influence the quantity and timing of food intake among teenagers.
The research revealed that teenagers dealing with being overweight or obese consumed higher calorie intake during late hours as opposed to their peers maintaining a normal weight.
“Before conducting this research, we were aware that the body’s internal clock influences appetite and metabolic processes,” explained Frank Scheer, a professor of medicine at Harvard Medical School in the United States and an author of the study.
said in a statement.
Nevertheless, researchers aimed to determine whether this connection remained consistent “when detached from the impacts of environmental and behavioral rhythms, such as lighting, sleep patterns, and activity cycles.”
Scheer further noted that this research is the initial one to show that our food consumption is controlled by our internal body clock.
Over 50 teens ranging from ages 12 to 18 participated in this study, staying within a regulated indoor setting featuring subdued light conditions during their waking hours and total blackness throughout sleep periods across an duration of 11 days and 10 nights.
As part of the research, the subjects followed a 28-hour routine rather than adhering to the usual 24-hour day-night cycle. The scientists mentioned that the participants were deprived of both timepieces and daylight to prevent external factors from affecting their internal body clocks.
According to the research findings, scientists monitored the timing and quantity of food intake and discovered that adolescents’ eating patterns were affected by their internal circadian rhythm or natural bodily clock.
Published in the Proceedings of the National Academy of Sciences (PNAS)
,
Participants consumed the largest quantities during the late afternoon and early evening, with the smallest amounts eaten in the morning.
Teenagers dealing with weight issues such as being overweight or obese consumed more calories during later meals.
Advantages of Maintaining a Regular Routine for Physical and Mental Well-being
“We have yet to completely grasp the connections between behavioral patterns, body clocks, and food consumption, as well as which influences which,” said David Barker, an associate professor of psychiatry and human behavior at Brown University in the U.S., who was also one of the researchers involved in the study, during his conversation with Euronews Health.
He noted in an email that adhering to a regular sleep routine with a duration suited for different ages offers numerous advantages for both physical and mental well-being, and urged teenagers to focus on enhancing their sleep patterns,
Additional studies are required to gain a deeper understanding of how the body’s internal clock and eating habits correlate with weight management.
The variations observed among teenagers might not necessarily stem from “the way their biological clock functions” itself, but rather from other elements like “variations in hormones controlling appetite and fullness,” or possibly emotional and behavioral impacts, suggests Barker.
“The crucial aspect of adolescent development underscores the importance of setting the foundation for lifelong health, which emphasizes understanding how sleep-wake cycles and circadian rhythms influence eating behaviors,” said Mary Carskadon, a psychiatrist from Brown University.
in a statement
.
“The insights obtained here pave the way for possible interventions that could improve adolescent health in the future,” she stated.
oleh admin | Feb 9, 2025 | diet and nutrition, health & fitness, healthy eating, nutrition, psychology of depression
The condition of your gastrointestinal tract directly affects the well-being of your mind.
Approximately 95 percent of serotonin, which controls mood, pain, and sleep as a neurotransmitter, is generated in an individual’s gastrointestinal system. This same GI tract contains numerous nerve cells called neurons that are significantly affected by the microorganisms present in your gut microbiota.
As stated by Harvard Health, ‘good’ bacteria play several crucial roles: they create a robust defense against toxins and harmful bacteria; they reduce inflammation; they enhance nutrient absorption from your diet; and they stimulate neural connections that run directly from the gut to the brain.
The development of these bacteria relies on their dietary intake. Research indicates that traditional diets comprising whole foods, unprocessed grains, and fermented items can lower the risk of depression by approximately 30 percent when contrasted with the usual Western diet pattern.
FOODS YOU SHOULD EAT
Below are some food options you can include in your diet to enhance your mental well-being.
Whole grains:
Jungle or brown rice, oats, beans, and lentils contain complex carbs that help slow down glucose release and maintain stable blood pressure (since quick surges have been linked to certain mental health issues).
They assist in absorbing tryptophan, which may reduce signs of depression and anxiety gradually over time.
Healthy fats:
Discovered in fatty fish like salmon or mackerel, along with avocados and various nuts and seeds, these food items are rich in omega-3 and omega-6 fatty acids—essential nutrients for brain health.
Colourful fruits and vegetables:
Leafy vegetables like kale and spinach provide folate, which may help prevent depression, dementia, and insomnia. These foods also include omega-3 fatty acids, magnesium, and various other nutrients.
Lycopene, responsible for giving tomatoes their vibrant red hue, is linked to enhanced focus, alertness, and reasoning abilities. Meanwhile, yellow and orange vegetables such as carrots, pumpkins, and squashes offer beta-carotene, an element known to boost brain performance.
Whenever feasible, choose a broad selection of brightly colored fruits and vegetables; this will ensure a comprehensive mix of essential vitamins and minerals.
Fermented food:
Yogurt, kimchi, or kombucha have live cultures that assist your body in breaking down and absorbing nutrients from the meals you consume, thereby enhancing the efficiency of digesting these foods.
Dark chocolate:
Shifting your choice from milk to dark chocolate may offer you polyphenols, flavonoids, and various antioxidants that can enhance your mood. An optimal mix would be 85 percent dark chocolate. Nonetheless, even though it contains less sugar compared to milk chocolate, it should still be enjoyed moderately.
Caffeine:
In modest amounts, caffeine has the ability to enhance dopamine levels and elevate your spirits. Nonetheless, specialists recommend taking tiny, regular servings (such as 20 mg of caffeine each time). Consuming excessive caffeine may result in sleeplessness and heightened feelings of anxiousness.
ITEMS TO PASS ON OR AVOID IN FOOD CHOICES
On the flip side, here are some foods you should cut back on for better mental health:
Sugar:
Although it might seem appealing to indulge in sweet treats during stressful times, consuming sugar actually impairs your brain’s capacity to handle stress. Additionally, it correlates directly with an increased risk of depression. Aim to cut back on sodas, fruit juices, energy drinks, sweets, and even natural sugars such as maple syrup or honey.
Artificial sweeteners:
Likewise, sweeteners such as aspartame have been associated with anxiety and depression. Instead of opting for diet sodas, it might be wiser to select unsweetened options like tea or simply water.
Saturated and trans fats:
Often referred to as ‘hydrogenated oil,’ these fats are commonly present in processed foods like deep-fried items, margarine, and palm oil. They do not offer the advantages of beneficial fats. Rather, they are associated with depression, sluggishness, and poor mood.
Refined carbohydrates:
Although whole wheat bread or pasta is rich in complex carbs which benefit mental well-being, white flour and white rice might exacerbate symptoms of depression and anxiety. Nonetheless, this issue has a simple solution: try substituting some of your refined grains with whole grain alternatives.
Alcohol:
Even though it’s okay in small amounts, alcohol acts as a depressant. When consumed in large quantities, it can disturb the chemical equilibrium in our brains by reducing neurotransmitter levels. It’s advisable for women to limit themselves to one drink per day, and for men to have up to two drinks daily.
Since you’re aware of which foods to steer clear of, it’s now important to reassess your personal eating habits. Are you eager to find out exactly how much sugar you’re taking in?
Tap here for more details
!
