Dr_RaniaFood

Exercise generates immune cells in bone

In a recent study published in Nature that investigated the effect of physical activity on the immune system pathways in mice, researchers engineered mutant mice to lack the gene responsible of encoding immune cells called lymphocytes. After infecting the mice with a bacterial strain (L. monocytogenes), the mutant animals had a compromised ability to clear the pathogen.

In a final set of experiments, the researchers placed mice in cages that had running wheels and found that running led to creating a higher number of lymphocytes precursors in bone marrow. If relevant to humans, this research could have clinical applications. For example, the pathway discovered in the current study could be used to develop better therapies that strengthen the immune-cell response triggered by movement.

What is more beneficial for our health?
Eating raw or cooked vegetables?

Eating both, raw and cooked vegetables is beneficial for our health. While we would get more vitamin C, B and other nutrients from raw vegetables as these nutrients can partially degrade with heat, heating vegetables can make some phytochemicals more bioavailable, for example carotene is more bioavailable from cooked carrots compared to raw carrots. Because heat disrupts cellular membranes which helps releasing these phytochemicals from the tissue matrix.


#صحة #تغذية #رياضة #دايت #خضروات #اكسبلور
1 m

Why eating ready meals may lead to food addiction?
Most ready meals contain high amounts of salt, sugar and fats. Hence,

salt + sugar + fat = maximum neural activation (bliss point).

With time, your brain will ask for this activation on daily basis. Moreover, ready meals will cause some hormonal disorders such as leptin and insulin resistance. Consequently, your body will crave more quantities of these foods which lead to weight gain.

#صحة #تغذية #غذاء #رياضة #دايت #ريجيم #اكل #برغر #بيتزا

Food technologists find it challenging to reduce salt from some products as salt plays a vital role in maintaining prolonged shelf-lives, quality and sensory properties. Examples of these products are:

1- Smoked salmon: contains 3g salt/100g. Salt is added to prevent the growth of C. botulinum type E.

2- Processed meat: contains 1.5-2.2 g salt/100g, where salt is added as a preservative and to enhance flavour.

3- Cheese including Halloumi: contains 2.5-3g salt/100g. Salt is added to cheese to enhance flavour development, curd stability and as a preservative.

4- Soups: they contain around 1.5g salt/serving. Soups that have low salt content are less acceptable by consumers from a sensory point of view.

5- Pickles: they contain around 1.8g salt/100g. Salt is added to develop flavour and mainly as a preservative.

It is recommended that you do not consume more than 6g of table salt (equivalent to 2.4g of sodium)a day in order to reduce your risk of having raised blood pressure as a preventative measurement against heart disease.


#صحة #رياضة #غذاء #دايت #ريجيم #اكبسلور #اكسبلور #تغذية #شوربات #سلمون #حلوم

As we age we need more protein to sustain our muscle mass. Our needs of protein are at least 1 - 1.2 g / kg bodyweight, which is around 25-35 g of protein/meal.
It is recommended to spread our protein intake equally among meals in order to guarantee a more sustained 24-h anabolic response.

Habits at Iftar (eating window) that make you lose weight in Ramadan (daytime dry fasting):
1- Drink enough fluids and eat fibres (e.g. water, vegetables and fruits).
2- Limit your intake of high energy dense sweets (a medium piece of Kenafe can be loaded with up to 1000 kcal).
3- Stop eating the moment you feel full.
4- Have a walk for 45 minutes an hour or two before Iftar as the body is ready for lipolysis (fat burn) at this time of the day.

Have a blessed month

صيام رمضان له العديد من الفوائد إذا اتبعنا الحمية المناسبة. تابعوني قريباً لتعرفو أفضل حمية للاستفادة القصوى من الصيام. رمضان مبارك وينعاد عليكن بالخير والبركة ❤️
Dry fasting (Ramanan fasting) can help boost the immune system, reduce inflammation markers, double weight loss compared to wet fasting, and increase insulin sensitivity. Moreover, after 6 hours of fasting, human growth hormone is secreted which helps in fat burn without affecting muscle mass. In order to gain all these benefits, you need to stick to a healthy diet. Ramadan Mubarak.

زيادة الوزن ممكن تحصل عندما نستهلك كميات كبيرة من الغذاء حتى لو كان الغذاء من مصادر صحية. بهذه الصور توضيح عن حصص المواد الغذائية من مجموعات الأغذية الستة.
لحمية متوازنة نحن بحاجة يوميا إلى:
- ٣ حصص من البروتينات.
-٣ ل٤ حصص من الكربوهيدرات.
- ٣ حصص أو أكثر من خضروات.
- حصتين من الفواكه.
- حصتين من الدهون الصحية.
- ٢ ل٣ حصص من المنتجات اللبنية.
كمية كل حصة موضحة بالصور. لمزيد من المعلومات عن النظام الغذائي الصحي لضبط الوزن تابعو الفيديو على الرابط التالي https://www.youtube.com/watch?v=0by8_Wyc_T8&t=2s
Weight gain can happen if we consume excessive energy even if this energy comes from healthiful sources. Hence, in these pictures I clarify food portions in the 6 food groups.
Our daily needs are:
- 3 portions of protein
- 3 to 4 portions of carbohydrates
- 3 portions or more of vegetables
- 2 portions of fruits
- 2 portions of healthy fats
- 2 to 3 portions of dairy products.
The amount of each portion is clarified in the pictures.