Dukan Diet: foods

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Monday, March 16, 2015

Healthy Gut Microbiota Means No Supplements No Cleanses No Drugs No Processed Foods

--- other 200 posts ---

A healthy, functional gut microbiota (bacteria and fungi) supplies all of the vitamins needed, stimulates the development of a balanced immune system and promotes vitality. If you feed and maintain the diversity of the pounds of bacteria in your gut, you will be healthy. If you listen to the medical and food industries, you will be sick, i.e. a good patient/consumer.

Supplements Compensate for Deficiencies/Sickness

The key to this discussion is the functions of the healthy communities of bacteria and fungi called the gut microbiota. These pounds of bacteria produce all of the vitamins that your body needs, and spiking your diet with multivitamins may disrupt your microbiota, because vitamins are actually the chemical signals used for communications between bacteria in biofilms. Numerous studies have shown that daily multivitamins are not beneficial, so if you see extra vitamins on the ingredients label, try some whole foods instead. If, however, you have been exposed to antibiotics or other medications, since most have potent antibiotic activities, then your gut bacteria may not be producing vitamins normally, and you may need to supplement. Vitamin deficiencies are a symptom of gut dysbiosis, damaged gut microbiota.

Vitamin D is a Steroid Hormone Produced from Cholesterol in Skin by Sunlight

Most people know that sunlight striking skin produces vitamin D, but they still think that they can get a significant amount of vitamin D from their diet. The confusion comes from the fact that vitamin D is a major hormone that influences many body systems including bone production and immunity. So in the absence of skin production of vitamin D, the low amounts added to milk are sufficient to prevent deficiency/rickets. However, chronic inflammation can block solar production of vitamin D, so that even individuals near the equator and basking daily still remain deficient. Vitamin D deficiency may also, insidiously, be a major source of chronic inflammation. Thus, most individuals treated for deficiency with supplemental vitamin D3, do not reach high enough levels to suppress chronic inflammation and restart solar production, so they remain deficient. Chronic inflammation is a symptom of vitamin D deficiency.

Bowel Cleanses Damage Gut Microbiota

The bowels are a long tubelike conveyance and it takes food about a day to travel from table to toilet. In the colon, all of the plant polysaccharide fibers remaining after removal of sugar, starch, fat and protein, are digested by enzymes of the microbiota and converted into more bacteria and short chain fatty acids that feed the colon tissue. There is nothing toxic left behind in the colon. Protein from meat is readily digested in the stomach and the first part of the small intestines. Plant materials cannot be digested without the help of a complex array of hundreds of enzymes produced by gut bacteria. Food intolerances are caused by the loss of particular bacterial species needed for complete digestion of one type of plant fiber. The bacteria form the stools, and insufficient healthy bowel bacteria, normally fed by the fiber, is the cause of constipation. Clearly, flushing out bacteria with a "cleanse" is unhealthy and counterproductive. There is nothing in the colon but gut bacteria and fiber to feed the bacteria. Those bacteria are needed for vitamin production, normal development of the immune system and normal stools. A cleanse merely removes healthy gut bacteria and leads to constipation or replacement by pathogens.

Processing Removes Prebiotic Fiber from Food and Starves Gut Microbiota

Diverse and complex plant polysaccharides, e.g. pectin, arabinogalactan, various glucans and fructans, are systematically digested by hundreds of different bacterial enzymes of the healthy gut microbiota. The sugars that result are eventually converted into short chain fatty acids, such as butyrate, that feed the cells lining the colon. The plant polysaccharides that feed gut bacteria are called prebiotics. Unfortunately, prebiotics are removed during food processing to enhance ease of preparation and palatability. The result of decreased dietary prebiotics is selective starvation and removal of bacterial species needed for the development of the immune system, and autoimmune diseases.

Most Medicines Have Substantial Antibiotic Activity and Damage Gut Microbiota

It is not surprising that antibiotics damage the bacteria in the gut. What most people don’t realize is that most pharmaceuticals/medicines are developed from the natural antibiotics of plants, phytoalexins. Numerous recent studies have demonstrated most common medicines, e.g. statins, NSAID, antidepressants, etc. have substantial antibiotic activity and damage gut bacteria. Surgeons commonly suggest that patients eat yogurt to help repair their gut micro biomes after operations and antibiotics, but they don’t tell them how to fix their gut and immune system as they take medications for the rest of their lives. The permanently damaged gut just causes further deterioration of the immune system and health.

Damaged Gut Microbiotas/Immune Systems Can Be Fixed

I have several other posts on repair of gut microbiota.

Examination of antimicrobial activity of selected non-antibiotic medicinal preparations.

Kruszewska H1, Zareba T, Tyski S. Acta Pol Pharm. 2012. 69(6):1368-71.

5 Best and Worst Foods for a Good Night’s Sleep

We all want to sleep the minute we lay down in our beds and put our heads on the pillows. Well too bad for some of us no matter how badly we want to go to sleep and how much sleepy we really are we are unable to actually sleep, thanks to insomnia.

Getting the right amount of sleep at the right time is very important when it comes to health concerns. There have been many researches which have concluded that for sleep there are the best and the worst foods for a good night’s sleep. There are many researches that have shown that there are some foods which help humans in sleeping while there are others which do not let a person go to sleep no matter.

Listed below are the best and the worst foods for a good night’s sleep:

Best foods for sleep

1.Cherries:

These are known as the natural foods which can control the clock of our sleep. They contain melatonin in them, a chemical which helps the humans in controlling their sleep. There have been many researches which have shown that drinking cherry juice before going to sleep can help in improving the sleep, the sleeping duration and the number of adults who are suffering from insomnia.

2.Milk:

This food really helps in putting one to sleep. It contains in it the amino acid tryptophan and serotonin both which bring childhood memories to a child and also help both children and adults in going to sleep.

The Best Foods for a Good Night’s Sleep

Worst foods for sleep

3.Bacon Cheese Burger:

This is a food which can make your sleep go away. It is probably because of the fat content locked inside this food. This fat content is known to be a sleep killer for a person. You must avoid the intake of this food if you want to improve the quality of sleep as well as your health.

4.Alcohol:

All types of alcohol are really bad for sleep. This is because alcohol metabolizes very quickly inside the system and later when you are sleeping it keeps waking you up so many times during the entire night.

5.Coffee:

This is widely known that coffee since it contains caffeine in it makes you active as it is a stimulant for the central nervous system. Therefore it is not good to drink coffee before going to sleep as it will keep you up all night.

Moods and Foods

It came to my attention that foods and moods are interrelated. So when you feel certain emotions this can affect your actions and your impulses in your food choices. We have to ask ourselves why do we go for crappy foods to make us feel happier? Is it an emotional programme that has been pre-wired into our DNA?
Perhaps choosing food when we are in a mood is not the best idea. When we jump for food for so many different reasons we often want to choose foods which are not the best for us, to try to lift us from the smog of our own mental mood. This seems like a bad cycle to get into as we choose foods which impact our mood negatively and then feel moody after we have had those foods!
Trying to get out of the habit of mental stimulus foods and moodiness is catch 22. The more you try to cheer up and get out of the mood you choose foods which are detrimental and subsequently end up with the mood again!
How can we remedy this situation? One of the positive aspects of raw foods is that it does not take much to see a major change in your physical wellbeing. I mean if you eat enough fruit your colon will unplug and you will start remove some of the toxic crap. This does not however, solve the mood. In this situation we have to see that food and moods are interlinked and that often we are masking the real issues in our life with a momentary mental stimulus to lift the mood. We normal folk are no different than drug addicts as food is our drug of choice. We need to see food as a healing modality rather than a quick fix or a mood enhancer. Food is for enjoyment, but really food is here to help get our bodies to respond and rebuild; heal; detox and eliminate so that our physical and mental well being is working at an optimum level. If we are continually using food as mental stimulus and a quick fix to a problem then we will never get to the issue at hand. We need to look at our issues without food and deal with those so that we are not masking the issue with our food choices.
Somewhere on the ether I can hear "but I am hungry", and my response is "hungry for what exactly?" for if you really are hungry would you eat a doughnut or a bunch of bananas? We could say that either is a matter of choice and if it fulfills the desire and the appetite then what does it matter which one we choose?
However if you truly loved yourself is it enough to just feed yourself real foods - would you actually go beyond the mental stimulus and spaced out feeling you get from a doughnut and would you choose something which would actually do your body a favour?

Its okay as long as it feels good (and tastes good too)

You might be thinking that everything is fine as long as it tastes good but that is where these foods have got everyone hooked! It may taste good but does it have nutritional content? If it does have nutritional content then what exactly? Are you eating a food which can be found in nature without any manipulation whatsoever? If you are not, then you may say "so what I have eaten sandwiches all of my life and I am still here". Yes, that is great you are still here but what do you look like? Are you happy with the zits?
Eliminating the processed crap is the first step forward to changing the moods and taking back your power. When we are consciously aware of our choices, we have more choice because the foods that once had an emotional hold over us drop away as we regain control of our impulses. It is however, a daily process. In every moment we have a choice as to what we are eating and some might say any food is good food. Those with the opportunity to pick what they want have the opportunity to choose foods which are closer to nature. Here is the evidence - for £1 I can buy a bunch of bananas or an highly processed Easter Egg. Both will make you feel good but one is closer to nature with possibly more nutrients and more chance for the body to heal and detox. Which one will it be - you decide.

Double nutrients important for a healthy body

Dietary guidelines, and even posters definition of nutrients in the products, sometimes emphasize this or that element.

They advise us to take what amount of this vitamin or mineral salt or another. And separating the components of food from each other, the guidelines become easy to read and help us mostly to prevent the occurrence of diseases associated with lack of nutrients, such as scurvy (caused by lack of vitamin «C») or pellagra Alhsaf pellagra (lack of acid nicotinic «niacin» niacin) .

However, good nutrition and the way that our bodies absorb and process nutrients remain a great mystery compared with a list of individual nutrients provided in the guidelines.

Most nutrients do not flying solo alone, they interact, and unite with other forces, and cancel each other, and accelerate to occupy a position in the metabolic processes.

The advantage lies compared with grains or food supplements in food that contains a mixture of nutrients, and therefore we take advantage of the interaction of these elements in every bit we eat.

The following is a list of nutrients that work together binary.

This brief list includes only a sample is not sufficient because the evidence depends completely. While this may help us to choose our food.

Vitamin D and calcium

Calcium, like the majority of nutrients absorbed into the intestine. The event was the large quantities of this element, Tonic for bone health, carried himself through the inner lining of the intestinal walls.

However, the presence of small amounts of it can be absorbed with the help of Vitamin D and a number of derivatives that show a very active here. It also vitamin D always help in the absorption of phosphorus, which is another important element for bone strength and health, as well as the element magnesium.

Growing evidence that modern vitamin D may provide a large number of benefits, including providing some protection against heart disease and some types of cancer.

Some of these may result in benefits for the tasks carried out by the vitamin in the processes of absorption, but it may be the result, more than was previously thought, the direct impact of this vitamin on disease processes, and the work of the immune system.

So far, the official dietary guidelines recommend that adults eat 1000 (mg) of calcium and 400 IU of vitamin D daily.

The older adults, they eat more: 1200 mg of calcium infringement after the age of fifty years, and 600 IU of vitamin D after infect 70 years of age.

To find out the amount that you have to be addressed, the cup of milk a capacity of 8 ounces (230 ml almost) contains 300 mg of calcium, and add to it and as a result support milk additional elements it contains 100 IU of vitamin «de».

The discussions now revolve around whether it was necessary to review these recommendations in order to reduce the amount of calcium intake for increased amounts of vitamin D (1000 IU, and even more).

Sodium and potassium

90 per cent comes from the sodium we eat from a sodium chloride salt. And sodium and chloride are vital elements, because we نحتاجهما to maintain fluid levels in the body.

However, the U.S. deals a day on average large quantities than the body needs. Increased sodium to influence the natural capacity of the blood vessels to relax and expand, while urging the body at the same time to retain water in it, and thus increasing the blood volume.

And lead the difficulty of the flow of larger quantities of blood through the blood vessels to the heart problems.

And the blood pressure rises, and increases the likelihood of heart attack or stroke.

However, the potassium, which stimulates the kidneys utter the sodium out of the body, goes against the harmful effects of sodium increase on the heart and blood vessels.

The many studies have shown the link between eating larger amounts of potassium and blood pressure between cases at least, any health.

It also deepened some studies and found that the ratio between potassium and sodium may be more important than the amount of sodium or potassium alone, but to determine this percentage is still uncertain so far.

According to current guidelines, the American adults get 4,700 mg of potassium and between 1,200 and 1,500 mg of sodium per day, an increase of four to one, or three to one.

And deals with the U.S., on average, half of this amount of potassium (2,500 mg), twice at least this amount of sodium (7500 mg 2500).

Therefore we have to address the most amounts of potassium eating fruits and vegetables (major sources of potassium) and reduce salty snacks, and fast foods, and ready-made food (which is the main source of sodium).

Vitamin B 12 and folate

A vitamin B 12 with folate folate and one of the most binaries importance, since they are working together to support the basic processes of cell proliferation.

As they were working on the representation Article Alhomsistin the homocysteine diet.

And folate, which is one of a group B vitamins eight, depends on vitamin B 12 to be absorbed, stored, and metabolised.

All this, however, come from two tangles separate from the animal and plant kingdoms, Vviamin B 12 »There are naturally present in meat, eggs, milk and other animal foods, while made up of the most important sources of folate from leafy vegetables, beans and legumes.

The chips contain grains that are shopping for a morning breakfast on the added amounts of minerals and vitamins which contain vitamin B 12.

As they are in the United States, according to the laws, breakfast cereals morning Balfolat. As a result, it is easy to get the recommended amount of vitamin B 12 (2.4 mg) and folate (400 micrograms), eating a balanced diet.

And vegetarians Alsarmon who abstain from eating any animal products, you may find it difficult to get كفايتهم of «B 12.

However, shortages or deficiencies in vitamin B 12 does not come from, but often from a lack of substance found in the human digestive system.

Some people lack this article, a protein secreted by the stomach cells need vitamin B-12 is to be absorbed in the gut ileum which there is the bottom of the small intestine.

And less stomach secretions that analyze compounds of vitamin B 12 »I have a lot of older people, and because of their atrophic inflammation of the stomach atrophic gastritis, which is an inflammatory condition that affects the lining of the stomach.

As for the lack of folate may appear for several reasons, including poor nutrition, alcohol heavily (alcohol affects the absorption of folate), and a lack of vitamin B 12 »because folate need this vitamin to be metabolised.

Deficiency in one or both of these vitamins lead to a situation «large cell anemia» macrocytic anemia, which show a large red blood cells.

It can address the shortage of vitamin B 12 directly. Fbalamkan get an injection of it every few months, or taking pills daily. Even if you are a people who have not encouraging factors in the stomach, or atrophic suffering from inflammation of the stomach, the high dose pill (1 mg) be sufficient so that the body can absorb the proper amount of vitamin.

And causes deficiency in vitamin B 12 to neurological problems ranging from mild tingling sensation to memory loss, as well as anemia.

The lack of folate can be corrected to take multivitamins or folic acid pills.

In fact, the folate found in food products enhanced by, or Habbouba, it is absorbed and digested almost twice faster than the folate found in natural food.

Zinc and copper

Copper associated in our minds bills metal, wire, pots, but it is also a vital component of diet. The zinc is known more as available, and this is partly due to zinc tablets to reduce the incidence of colds (although mixed evidence about that).

Presumably adults take 900 micrograms of copper per day. The zinc For men taking 11 mg of it compared to 8 mg for women. Given that these two elements are not rare in U.S. food products, the deficiency or deficiencies therein, is unthinkable.

And copper competes with zinc to take positions for them within the small intestine, allowing absorption. Though large amounts of zinc, copper loses his battle and show case the shortage of copper.

And described some people suffering from macular degeneration of the eye, which can lead to blindness, a combination of vitamins and minerals called AREDS that afternoon theyre slowing down the progression of the disease.

The AREDS beans includes 80 mg of zinc, an amount sufficient to lead to a shortage of copper, so they added 2 mg of copper to those grains.

The other source to increase the amount of zinc is Paints (creams) dental industry.

He described the report published in 2008, four cases of neurological disorders in people who use dentures paints.

Has appeared in copper shortage due to their use of large quantities of paint. As someone researcher at the Harvard case of this kind in 2009.

«Naaasin» «tryptophan»

«Naaasin» niacin is one of the group B vitamins, the name is due to vitamin B 3.

And knows his name today most probably thanks to the control of cholesterol, as lead large doses (500 to 1500 mg per day) to reduce harmful LDL cholesterol and increase HDL cholesterol HDL.

However, these dosage increase very much the doses needed for feeding, the recommended daily فالكمية it is 16 mg for men and 14 mg for women.

The tryptophan tryptophan is one of the nine amino acids that the human must be addressed.

The amino acids are essential proteins stones. Man can not usually produce these acids by himself.

And «tryptophan is important for several reasons, the most important role in supplying the body Balnayasin, and through a process of representation of complex diet.

Therefore, one way to avoid the shortage or deficiency in «Naaasin» is eating food that contains a lot of tryptophan. The chickens and turkeys are the best sources of tryptophan.

Commonly referred to as pellagra pellagra, a disease classically associated of inferiority in Naaasin, and it was believed in the past that it is caused by a lack of tryptophan.

This was a disease that leads to a bad rash, diarrhea, and dementia, common in the American South, the beginning of the twentieth century.

He said the success of the scientists to identify the disease as a result of the lack Naaasin and one of the major successes in studies of the food spread of disease.

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GOLDEN PAPER FOR DIET

the first week healthy food

hi all now we will start the real work this diet as i said before is a personal experience and a friend of mine also try it as you are serious work on it you will get result

actually i want to say that i want to have also new friends from that blogger so dont be late to contact me

first week diet

breakfast

1/2 pone or 5 spoons of rise or 5 spoons of pasta

2 cup of water+ 1 boiled egg or piece of cheese with out salt or 4 Spoon of bean + 1/2 pone

lunch

first day: tray meat with vegetables + dish of slate

Second day : fruits+ boiled potato or 4 spoons of bean

third day :1/2 kg grilled fish

4 day : Skim cheese

5 day Chicken breast or 2 pieces of meet

6 day 2 boiled egg or Lentils

7 day Sauteed vegetables + 2 pieces of meat

before dinner

2 fruit or 50 gram Popcorn

dinner

befor sleep with 2 hour

2 fruits + 2 cup of Yogurt or piece of cheese + 1/4 pone

the second week effective diet healthy food

before break fast

2 fruit

break fast

one piece of cake + cup of milk or piece of cheese or 4 pieces of biscuits + cup of tea with milk

or one boiled egg

lunch

1/2 pone or 5 spoons of rise or Macaroni + slate

+

Chicken Breasts or 2 pices of meat or Can of tuna or 1/2 grilled fish or 2 boiled egg or apice of cheese

dinner

before sleep with 2 hour

2 fruits + 2 cup of Yogurt or piece of cheese + 1/4 pone

diet for the third week healthy food

hi all what about the last two weeks i hope you enjoy diet and you get beautiful look now

before breakfast

1 cup of water + 2 spoons of honey

breakfast

1/2 bone + 2 pieces of Tammi or 2 pieces of luncheon or 1 boiled egg or a piece of cheese or A cup of milk

after breakfast with 2 hours

2 days a little piece of sweet and 5 days 2 fruits

before lunch

lettuce + cucumber

lunch

2 days dish of vegetables + 2 pieces of meat
3 days dish of vegetables +Chicken Breast
1 day boiled potato+ slate
1 day 1/2 kg grilled fish or Lentils

dinner

before sleep with 2 hour

2 fruits + 2 cup of Yogurt or piece of cheese + 1/4 pone or 1 boild egg

4 week for excellent diet healthy food

before breakfast

2 cup of water + 2 spoons of honey

breakfast

2 days 1 boiled egg
2 days apiece of cheese
2 days a piece of cake- or 5 pieces of

cookies

1 day 3 fruites

before lunch

2 fruit + 50 g of Popcorn

lunch

1/2 pone or 5 spoons of rise or Macaroni + slate

+

Chicken Breasts or 2 pieces of meat or Can of tuna or 1/2 grilled fish or 2 boiled egg or a piece of cheese

dinner

before sleep with 2 hour

2 fruits + 2 cup of Yogurt or piece of cheese + 1/4 pone

Calories for most foods, juices and dairy

Table to know the calorie

Milk and milk products

Type Quantity calories

Full-fat milk 1 cup 150

Low-fat milk 1 cup 1% 102

Cows milk 1 cup 157

Goat milk 1 cup 264

Sweetened condensed milk "Warcraft" 28 gm 123

Full cream milk powder, ½ cup 635

Skimmed milk powder ½ cup 435

Full-fat chocolate milk 1 cup 208

Strawberry milk 1 cup 244

Sliced cheddar cheese slice 28 gm 114

Feta cheese 28 g 75

Finuta cheese 25 g 110

Gouda cheese 28 g 101

28 gm mozzarella cheese 80

Kraft Cheese "Cassatt" 28 gm 80

Edam cheese 28 g 98

Blue cheese 28 g 104

Alharfaty cheese 28 g 116

Pascrbone cheese 28 g 128

Ricotta cheese "whole milk" half a cup 216

Ricotta cheese partly skimmed milk ½ cup 171

Parmesan cheese 28 g 130

Kmmbert cheese 28 g 86

Quraish cheese 100g 99

Cheese Akkaoui 100 g 289

Drinks and juices

Type Quantity calories

Half a cup of apple juice 60

Canned apricot juice, half a cup 72

Canned grape juice ½ cup 78

Bottled lemon juice spoon to eat 3

Fresh orange juice, half a cup 59

Canned orange juice ½ cup 52

Unsweetened grapefruit juice, canned ½ cup 58

Grapefruit juice unsweetened ½ cup 47

Canned peach juice, half a cup 67

Canned pear juice ½ cup 75

Canned pineapple juice ½ cup 70

Canned tomato juice, half a cup 21

Islands canned juice ½ cup 49

Guava juice, one cup 175

Mango juice, one cup 110

Femtosecond drink one cup 165

Hot drinks

Article Quantity calories

Nescafe coffee without sugar 5 tsp

Instant coffee decaffeinated tea spoon 5

Tea without sugar, one cup 1

American coffee one cup 5

Soft drinks

Type Quantity calories

Pepsi-Cola cup 240 mls 100

Diet Pepsi Cola cup 240 ml 0.00

Seven-up cup 240 mls 90

Sprite 240 mls cup 96

Fanta cup 240 mls 119

Coca-Cola 240 mls cup 97

Diet Coca-Cola 240 mls cup 1.00

Cream soda cup 240 mls 126

Soda cup grape drink 240 milliliters 107

Eggs

Type the amount of calories

Egg whites "fresh or iced" 1 large 17

Fresh egg yolk 1 large 59

Poached eggs cook up a full 1 large 79

Fried eggs 1 large 91

1 large omelet 92

Omelet with cheese and vegetables 113 g 252

Duck eggs 1 large 130

Tonsil 1 large egg 267

Turkey eggs 1 large 135

Quail eggs 1 large 14

Alanxion meat and sausage

Type the amount of calories

Beef 42 gm nearly 142

Pastrami - turkey 28 g 40

Babronneb Beef 28 gm 141

Salami - turkey 28 g 56

Salami - Beef 28 gm 72

مارتديلا - Beef 28 gm 47

Bologna sausage

28 g turkey 57

Beef 28 gm 88

Frankfurter

Turkey meat 42 gm 102

Chicken 42 gm 116

Nuts "pulses"

Type Quantity calories

Half a cup of nuts 60 g 380

Dryer ¼ cup almonds 209

Dry roasted cashew nuts 28 gm 160

Roasted cashew oil 28 g 165

Hazel dry roasted 28 gm 170

Roasted nut oil 28 g 176

Mash "Adas green" half a cup 215

Lentils cooked one cup 210

Oils and fats

Type Quantity calories

Tablespoon margarine 105

Tablespoons olive oil 120

Sunflower oil tablespoon 120

Fat sheep tablespoon 114

Tablespoons vegetable oil 126

Beef fat tablespoon 125

36 tablespoons butter

Tablespoon corn oil 120

Fresh Fruits

Type Quantity calories

Medium 140 g apples 81

Apricot medium 30 g 17

Bananas average 100 g 105

Tin and one 40 g 37

Grapefruit half and one 38

Cherry 10 beads 49

Avocado half a grain of 162 grapes

Half a cup of grapes 53

Guava and one 85 gm 45

Kiwi and one 76 gm 46

Manga half a grain of 85 g 68

Orange and one 110 gm 62

Papaya Medium 117

Peach and one 85 gm 37

Medium pear 170 g 98

Pineapple slice 82 gm 42

Onjas one 60 g 36

Pomegranate Medium 150 g 110

Nectarines medium 142 gm 67

Watermelon 100 g piece 26

Cantaloupe 100 g piece 33

½ cup strawberry 23

Effendi and one 85 gm 37

Tut one cup 122

Mussels "wet" 10 pills 150

Okdnaa 100 gm 49

100 g plum 52

Lemon and one 60 g 17

Lemon sweet fruit of Size 53

Tut black one cup 117

Quince Medium Size 60

Tamarind ½ cup 82

Canned fruit

Type Quantity calories

Canned apricot with water and half a cup of sugar 111

Fruit salad with "sugar syrup" half a cup 94

Canned cherry "with thick sugar syrup ½ cup 107

Canned peaches with water and half a cup of sugar 95

Canned pear with water and half a cup of sugar 94

Canned pineapple with water and sugar, half a cup 100

Dried fruit

Type Quantity calories

Pass one tablet 26

Tin 100 g 288 dryer

Currant "half a cup of raisins 109

Dryer ½ cup apricot 169

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GOLDEN PAPER FOR DIET

Presentation time: evening

Suitable presentation: a light dinner

Preparation time:

Category: Diet dishes

Implementation: Easy

Ingredients

1. Slices of toast

2. Cheese slices

3. Lettuce

4. Onion rings

5. Mayonnaise

6. Poached chicken and minced

7. Thin tomato slices

8. Fried eggs (eyes)

How to prepare

Put up the first slice toast:

Slice cheese

Slice tomatoes (also an option can be added)

Slice option

Onion ring

Then Put on the above another slice of toast

Put above fried egg

And then my last slide and above modes:

Chicken (after mixing in mayonnaise vessel)

And sheets, green lettuce

Dickey is now a mountain of Altostadt

Go in this mountain in Makina for roasting and heating toast

(Which used to CBS sandwiches and heated .. BBQ is also used sometimes)

After Tthmr the outskirts of toast

And becomes the highest-shaped toast reddish golden lines beautiful .. Akhreign to cool slightly

And then Cut each square into four pieces toast ..

Cut toast in the form of brand X x

The result 4 triangles ... Put the promises in each triangle to hold together all layers of toast.

Above the oud go in Khadra olive .. And well-being

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Soy Foods and the Athlete

Are you interested in learning more about soy foods and how it can fuel sport? Whether it is because you are vegetarian looking for ways to meet protein needs or you are curious in different types of proteins, this consumer report complied by Academy of Nutrition and Dietetics will provide helpful information.