7 doctor-approved tips to help your body absorb and utilise protein

  

Protein intake is important for the body, but if it is not absorbed and utilised well, then what’s the point? To help one make informed choices, digital creator Gunjan Taneja, who often shares information about everyday health on her social media platforms, took to Instagram to list seven valuable tips to help improve protein absorption in the body. Here’s what she shared

1. Spread protein throughout the day

2. Have enough vitamin B6, magnesium and overall calories

3. Get gut health in shape

4. Exercise regularly, especially strength training

5. Pair protein with carbohydrate

6. Technique is key when it comes to plant protein : sprouting, soaking, fermenting

7. Sleep well for proper digestion

How does protein get absorbed in the body?

Dr Dipak Bhangale, Consultant Gastroenterology, explains that what people generally misunderstand as absorption is essentially meaningful bioavailability of protein. “The body can absorb protein at once; so the real issue isn’t digestion. Our gut easily handles large amino-acid loads, but how much protein meaningfully supports muscle growth before returns fade,” he tells indianexpress.com.

Contrary to popular opinion, he says that larger doses do not get wasted. They extend the anabolic response or are used for repair and energy, he explained.

“Research suggests about 0.3–0.4 g/kg per meal (roughly 20–40 g for most adults) maximises muscle protein synthesis, spread across 3–4 meals to reach 1.6 g/kg/day,” Dr Bhangale explains. And like Taneja mentioned, Dr Bhangale suggested distributing intake evenly through the day is the best way of maximising protein absorption in the body.

“Choosing high-quality proteins (milk, eggs, fish, lean meats, or complementary plant sources) and spreading them out throughout each meal, combined with resistance exercise, proper recovery in the form of adequate sleep, and well-balanced meals is the best way to maximise protein’s utilisation,” he shares, pointing out that extra protein does not go unabsorbed. Beyond the optimal dose, the body simply uses it differently.

Deepalakshmi, registered dietitian adds that soaked and sprouted dals are a good source of protein. “Soaking and sprouting breaks the phytic acid present, and there is a better absorption of nutrients like iron, zinc and calcium. It is low in glycemic index and a good snack for people with diabetes,” she says.

Deepalakshmi also mentions that pairing protein with carbohydrates and healthy fats helps stabilise blood sugar and keeps you feeling full and satiated for long durations.

What should you avoid?

Dr Bhangale warns people against eating the most amount of protein at dinner, relying on low-quality plant sources without mixing, under-dosing older adults, and skipping strength training. “Patients with long fasts, digestive disorders, or chronic illness need tailored strategies,” he concludes.

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.   

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An Easy Way to Remove Pesticides

If you’re an apple lover, then fall is the time of year for you. But unless you buy organic apples, you might be concerned about pesticides that may be on the skin of the fruit.

Consumer Reports’ experts recommend rinsing, rubbing, or scrubbing fruits and vegetables at home to help remove pesticide residue. Now, a new study from researchers suggest another method that may also be effective: soaking them in a solution of baking soda and water.

The apples you buy in grocery stores are already washed, usually in a bleach solution, and rinsed before they’re sold, says study author. The purpose of this, however, is to remove dirt and kill any harmful microbes that may be on the fruit. “It’s not intended to wash away pesticides,” he says.
That means that if you want to reduce your exposure to pesticides, it’s important to clean your apples at home before you eat them.

Experimenting on Apples

To see how effective different washing methods were at removing pesticides, He's team purchased organic Gala apples (a popular variety) and then treated them with two pesticides that are commonly used on apples, one of which is designed to penetrate into the fruit. Then, the researchers washed different groups of apples in the bleach solution used in commercial processing. The researchers also washed the apples with a baking-soda and water solution, as well as with plain water.

“One thing that surprised us was how long it took to wash the pesticides away,” he said. Submerging apples in a baking soda solution for two minutes removed more pesticides than a two-minute soak in the bleach solution, or two minutes of rinsing in running tap water. But it took 12 to 15 minutes in the baking soda solution to completely get rid of the pesticides used in this study.

He points out that dozens of pesticides may be used in apple production, and the research team only looked at two. And no matter how thoroughly you clean your apples, you may not be able to remove all the chemicals, because some may penetrate more deeply into the fruit, depending on which pesticides they are and when they were applied. 

“The effect of washing is not going to be consistent across all pesticides and probably not across all fruit and vegetable items,” says assistant professor of community and environmental health.

Still, “It’s good to hear that something as simple and common as sodium bicarbonate—baking soda—is effective at removing some pesticides,” says an expert.

Make Produce Safer

Buying produce labeled USDA Organic is the best way to reduce your exposure to pesticides in produce, because organic crops are grown without the use of synthetic pesticides. Some types of conventionally-grown produce are more likely to have high levels of pesticide residues than others. 

You should also wash your produce before you eat it, by rubbing it under running water (or scrubbing if it has a tough skin). Rogers suggests that you do so as soon as you bring it home. The longer pesticides sit on fruits and vegetables, the deeper they’re absorbed, and the harder it is to remove them, he says. (Note that this may not be practical for delicate produce, such as berries or mushrooms, because washing them too far ahead of eating them may speed spoilage.)

If you want to take an extra step, consider submerging your produce in a solution of one teaspoon of baking soda and two cups of water for two minutes or more (the longer you soak, the more chemicals you get rid of), the Prof. says. Rinse in tap water again before eating.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/    

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Soaking Almonds in Water Makes Them Even Healthier!

Almonds, especially after having been soaked in water, can supply the body with numerous health benefits since they're extremely rich in minerals and vitamin such as vitamin E, calcium, zinc, magnesium, and omega-3 fatty acids. It is recommended that you soak the almonds in warm water prior to consumption as this minimizes the enzyme inhibitors that may impede digestion.

The Benefits of Eating Soaked Almonds
1. Improves Heart Health
The protein, potassium, and mono-unsaturated fats are great for the heart. Vitamin E is known to decrease the risk of heart diseases whereas magnesium helps to prevent heart attacks. Almonds can also decrease arterial inflammation.
2. Increases Energy
Eating a handful of pre-soaked almonds a day is a great way to increase your energy and metabolic rate thanks to the presence of copper, riboflavin, and manganese.
3. Reduces Cholesterol
 As almonds are rich in vitamin E and calcium, they're a great food to consume if you want to reduce your levels of bad cholesterol.
4. Regulates Blood Pressure 

The low concentration of sodium and the high concentration of potassium helps to control fluctuating blood pressure.
6. Brain Food
Almonds contain nutrients that improve brain health. These nutrients, like riboflavin and L-carnitine increase brain activity and thus, they lower the risk of Alzheimer's.
7. Improves Bone Health
The phosphorous that's found in almonds can help prevent osteoporosis as well as strengthen teeth and bones.
8. Prevents Cancer
Almonds speed up the movement of food through the colon and thus, they reduce the risk of contracting colon cancer.

source- the boremind

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                
 PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                               
     https:// kneereplacement-stickclub.blogspot.com/                                                                                     
  FOR CROCHET DESIGNS                                                                                                                                                                                                         https://gscrochetdesigns.blogspot.com   

Have We Been Cooking Rice The Right Way or Poisoning Ourselves Instead?

Rice is an important staple in India. There are many states across the country that cannot function without their daily dose of rice. Take West Bengal for instance, Kerala, Tamil Nadu, Orissa, Goa, Assam and Meghalaya, among others. Across the globe too, rice is used in the making of various regional delicacies. While the most common method of cooking is to boil it in water, you can also grind soaked rice to make a batter, or pound it into a coarse powder and use. There's no doubt that we have been cooking this ancient ingredient for centuries, but the question that arises now is that are we doing it in the right manner?

According to a recent study done by the Queens University Belfast in England, the chemical from the industrial toxins and pesticides in the soil contaminate the rice that is endangering the health of millions of people, reports The Telegraph. There have been various reports on the harmful effects of pesticides and how those chemicals are making their way into our food leading to various kinds of diseases and hampering our long term health.

What is Arsenic?

Arsenic is a chemical element that occurs naturally in many minerals, usually in combination with sulphur and metals. Industrially, it is commonly used in the production of pesticides and insecticides. Ground water of various countries also contains high levels of natural arsenic, such as West Bengal in India, which could be very harmful for human health. Long-term exposure to arsenic, by means of contaminated water or food, leads to a medical condition of arsenic poisoning which could cause vomiting, abdominal pain and diarrhoea, and even cancer and skin lesions. According to WHO, long-term exposure to arsenic has also been associated with developmental effects, cardiovascular disease, neurotoxicity and diabetes.

Coming to rice, various studies have pointed to the fact that improper agricultural practices could increase the toxic level of arsenic poisoning in rice. And if we don't cook rice well or in the correct manner, it could lead to dangerous health risks.

How to Prevent Arsenic Poisoning

According to the researchers of the Queens University Belfast study, before eating rice, soak them overnight in water to reduce the chances of arsenic poisoning and thus keep a check on the risks of heart disease, diabetes and cancer.

The findings revealed that by soaking rice overnight, the level of the toxin was reduced by 80 percent. For the research, Andy Meharg from the University, tested three different ways of cooking rice. In the first, he used a ratio of two parts of water to one part of rice, where the water was steamed out during cooking. In the second, with five parts of water to one part of rice and the excess water washed off, he found that the levels of arsenic were almost halved. And in the third method, where the rice was soaked overnight, levels of the toxin were reduced by 80 percent.

These experiments suggest that the way rice is cooked is a key factor to reducing exposure to the toxic and naturally occurring chemical.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.
https://gscrochetdesigns.blogspot.com. one can see my crochet creations
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes 
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