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Continental cuisine

The continental cuisine of the Croatian mainland is further proof of the unique relationship between geography and gastronomy. The cold climate of northern Croatia with its long, snowy winters is one of the reasons why the cuisine is characterized by '' heavier '' dishes based on meat, spicy spices and various vegetables in vinegar. Historically it has Hungarian and Turkish gastronomic influences, and from them it has been acquired, among other things, the way of preparing various types of goulash and stews, as well as the tradition of leaving ingredients to cook over low heat in their own juice. Here are 5 typical dishes from the Croatian mainland:

Štrukle is probably the most popular delicacy in northern Croatia. Its special ingredient is a fine rolled pasta, the preparation of which requires good culinary skills. Once the pasta is made, it can be filled with various ingredients: cheese, poppy seeds, apples, pumpkins or turnips. Depending on the filling it can be prepared as a sweet or savory dish. The most popular variant of štrukle is stuffed with cottage cheese and baked with sour cream.

Paprikaš is a dish that follows two basic rules: it is highly seasoned with sweet or spicy red paprika (hence the name) and all the ingredients are allowed to simmer in their own juice. Generally speaking, paprikaš includes some combination of meat or vegetables, but the Slavonia and Baranja regions are especially famous for their fiš-paprikaš made with fresh fish.

Purica s mlincima is a dish primarily associated with the Zagorje region. Its name denotes roast turkey served with a special type of homemade meatloaf called mlinici. A fine yeast-free dough is rolled up, baked and cut into small pieces that will be seasoned with the remaining juices from the roasted turkey.

Kulen is a kind of pork sausage traditionally produced in the Slavonia and Baranja regions. It is especially considered not only for its flavor but for its preparation process as well. Basically - preparing the meat, mincing it, seasoning it with paprika, smoking it and drying it - is considered a vital part of the local tradition. For all these reasons, the kulen is part of the Croatian cultural legacy.

Kotlovina is the name of a special dish for its preparation that includes pork chops and sausages baked in wine and its own juices in a large metal container called kotlić, hence the name. Although kotlovina is not only distinctive for its flavor, but also for its way of preparing outdoors, usually as part of a festival, being for the locals a type of collective culinary event.

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What food the does brain get going?

Pills can only increase memory performance for a short time. If you want to give your brain a long-term boost, you have better options: it all comes down to nutrition.

Mega-memory, high resilience and sharp concentration, even more intelligence - with such promises, the manufacturers of so-called brain food bring their pills and capsules to the people. "You can't eat wisdom with spoons," However, the right diet can make an important contribution to the fact that brain metabolism works well.

The most important basic rule is: drink a lot. The liquid supplied ensures that the head and body are adequately supplied with oxygen and are well supplied with blood.

"You should already drink two to three liters of water, unsweetened juice spritzer or tea ," she recommends. The grip on the glass is at the latest when the first signs of a lack of fluids such as headache, concentration problems, and tiredness become noticeable.

Brainfood: whole grain bread and nuts instead of glucose

The brain consumes more than a fifth of the daily energy requirement. The most important energy suppliers include carbohydrates. However, it is not enough with the quickly thrown in grape sugar cubes or candy.

THE BEST SURVIVAL FOODS

On the contrary: "Dextrose cubes should definitely be left out: they give a kick that lasts exactly 20 minutes, then a hole comes," says Neubauer. Sweets have the same effect.

In order to be able to work in a concentrated manner for a longer period of time, uniformly high energy supply is important instead. It is secured by complex, long-chain carbohydrates. The body gradually breaks them down into individual building blocks that continuously reach the brain over a longer period of time.

“Whole grain bread or oatmeal provide many complex carbohydrates. You shouldn't miss them in breakfast, ”advises Neubauer. These multiple sugars are also contained in whole grain rice, potatoes, vegetables, and fruit. Legumes also ensure a constant blood sugar level, and they also have a high nutrient and protein content with a relatively low energy density.

Omega-3 fatty acids are good for the nerves

Energy suppliers number two are fats. Polyunsaturated fatty acids not only bring power, they also have a beneficial effect on the envelopes of the nerve cells and their interaction.

"For example, omega-3 fatty acids play an important role in brain functions," explains Angela Clausen, nutritionist at the North Rhine-Westphalia Consumer Center. "Rapeseed oil or walnut oil, high-fat fish, nuts and dried fruit should therefore be on the menu regularly."

Nuts also provide B vitamins, minerals, and antioxidants. Cashew and Brazil nuts contain a lot of magnesium, which the body needs more during stressful times.

Proteins are particularly important for the flow of information: amino acids, the smallest building blocks of proteins, act directly or in a converted form as messengers. These so-called neurotransmitters ensure that information flows quickly from one cell to the next.

In addition to fish and seafood, good sources of protein are lean meat and lean dairy products, but above all legumes, whole grains and nuts. Vitamins, minerals and trace elements are also involved in the transmission of signals.

Complex carbohydrates promote concentration

However, complex, long-chain carbohydrates, polyunsaturated fatty acids, proteins of plant origin, vitamins, minerals and trace elements are not a specific nutritional program for the brain. All of these ingredients should be part of your daily diet anyway.

Anyone who eats a balanced diet every day will not achieve an increase in performance through the additional consumption of certain foods or their ingredients or through preventive ingestion explains consumer advocate Clausen.

WHAT IS IN FRUITS AND VEGETABLES

However, a lot can be controlled by choosing a certain food and eating it at a certain point in time. "A breakfast with self-mixed muesli with curls of oats, nuts, lean dairy products and fruit or wholemeal bread with curd or lean ham, with tomatoes or peppers and a fruit juice - that is a great basis for a busy day," says Neubauer.

Food: nutrient kick before the exam

According to Neubauer, the brain can be given a nutrient kick right before the test: "Proteins and vital substances have a shorter-term effect than complex carbohydrates." A timely replenishment with the help of yogurt and fruit or a buttermilk smoothie with blueberries cannot hurt.

“An ideal snack during exams or in stressful situations is a banana. It contains a lot of magnesium, and that's a nerve-boosting one, ”says Neubauer. The fruit also ensures a good mood: It contains an amino acid that the brain converts to serotonin - a substance that makes you happy.

For every snack, however, the following applies: it must not be too large, otherwise it stresses the stomach and the blood is no longer available in the brain.

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Difference between oriental and continental food

Key difference: Continental food refers to cuisines that derive a great influence from European regions. Oriental food is a kitchen designed in the style of Asian cuisine.

Continental food refers to the type of food consumed in European countries. Although both cuisines consist of meat, there are certain characteristics that help differentiate between the two food cultures.

Continental cuisine is a universal term, referring to the cuisines of Europe and other western countries, including the non-indigenous cuisines of Australasia, Latin America, and North America, which derive from the substantial influence of European settlers on those regions. The meat is more prominent and substantial in portion size. The fillet is a common dish in all countries. A slight emphasis is placed on sauces as condiments or condiments. Dairy products are also used in cooking. Wheat flour bread is a common source of starch; Potatoes have also been gaining popularity in terms of a starch plant since the American colonization.

Asian cooking styles can be divided into several small regional styles that have roots in the peoples and cultures of those regions. Broadly speaking, the main types can be defined as East Asia with its origins in imperial China and modern Japan and the Korean peninsula; Southeast Asia, encompassing Cambodia, Thailand, Vietnam, Indonesia, Malaysia, Singapore, and the Philippines; The South Asian countries that are made up of India, Burma, Sri Lanka, Bangladesh, and Pakistan, as well as several other countries in this region of the continent.

The term Asian cuisine is used to address the nutritional aspects offered by a variety of Asian dishes without rigid cooking limits; like selling satay, gyoza, or lumpia for an appetizer, rojak or gado-gado for salads, with teriyaki chicken or beef for the main course, tom yam and laksa for soup, and cendol or Ogura ice for dessert. In modern fusion cuisine, the term Asian cuisine could refer to the culinary exploration of intercultural Asian cuisine traditions. Few examples, the combination of Vietnamese and Japanese cuisine or Indonesian and Chinese cuisine.

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8 spicy but healthy foods

A useful list of the most important spicy foods that are good for health. We also dismantle the myth that spicy foods would hurt the stomach. Nothing more false. A healthy stomach has only to gain from eating spicy foods. Even the early stages of gastric disorders can be alleviated and even cured with these foods.

In antiquity, pepper had a very high economic value, being used in some areas as a currency. One of the most important healing qualities refers to improving digestion.

GOOD FOR HEALTH:

prevents the formation of intestinal gas;

It is very rich in antioxidants, which fight free radicals, preventing cancer;

slows down the multiplication of bacteria, especially those in the intestinal tract;

stimulates the taste buds, implicitly the production of gastric juices, which promotes digestion.

GOOD FOR GASTRONOMY: There are four types of pepper: white, green, red, and black. Green pepper goes well with fish and beef dishes, white pepper is good in sauces and salads, red pepper has a rather decorative role, and black pepper is by far the most fragrant, being widely used.

CAREFUL! During breastfeeding, food pepper should be reduced, as it can damage the quality of the milk.

There is no national cuisine that does not use onions at its fair value. It is full of nutrients and has few calories.

GOOD FOR HEALTH:

helps lower blood sugar;

the chromium in the composition contributes to the normalization of cholesterol and triglycerides;

regular consumption (at least twice a week) protects colon cells from carcinogens;

prevents arteriosclerosis and myocardial infarction;

has anti-inflammatory and antibacterial properties;

eaten raw daily is very good for the skin, helping to cure acne.

GOOD FOR GASTRONOMY: Cure with onion wine - fill a one-liter bottle with 200 g of grated onion, 100 g of honey, and the rest of the wine. Leave to soak for ten days, then strain. Take three tablespoons a day before meals to strengthen the body.

HOUSEWIFE'S TRICK: If you don't want your eyes to tear when you cut onions, put it in the fridge an hour before or keep water in your mouth while you chop it.

It is used mainly for pickles and preserves, but also for beetroot salads or for flavoring beef broth. Quite difficult to eat due to the spiciness, horseradish has a lot of therapeutic uses.

GOOD FOR HEALTH:

decongests the airways - take a sharp knife tip of horseradish;

soothes the pain caused by rheumatism and arthritis, if applied in the form of poultices on problem areas;

has expectorant properties, being recommended in asthma and bronchitis;

stimulates appetite ;

normalizes low blood pressure if consumed regularly in a mixture with honey (1-2 tablespoons per day in long-term cures).

HOUSEKEEPER'S TRICK: To cut quickly, mix the grated horseradish with honey, yogurt, grated carrot. Vinegar and olive oil are also recommended to soothe its spiciness.

CAREFUL! People with gastric ulcers and children under 4 should not eat fresh horseradish.

With a slightly spicy taste and unmistakable aroma, cloves are used as a spice, but also in aromatherapy and natural medicine.

GOOD FOR HEALTH:

soothes nausea;

clove oil is recommended against toothache - pour a few drops on a cotton swab that is placed at the root of the diseased tooth;

clove powder (1-2 knife tips) swallowed with a little water fights indigestion and removes the unpleasant smell of the mouth;

clove essential oil disinfects wounds.

HOUSEKEEPER'S TRICKS: Does a hiccup bother you? Put a drop of clove oil and three drops of water in a teaspoon and swallow the mixture. For a special flavor, replace cinnamon with cloves when preparing fruit compotes.

CAREFUL! Clove oil can cause burns if used for massage or tampons. That is why it is good to dilute it with a little water before administration.

The substance that makes it quick and gives it therapeutic value is found in his nerves. It is enough to remove them with seeds to consume it without problems.

GOOD FOR HEALTH:

stimulates metabolism and burning;

due to the high content of vitamins A and C, it strengthens the resistance of blood vessels;

normalizes blood pressure;

is a good anti-inflammatory - hot pepper ointment is good for relieving joint pain and stimulating peripheral circulation. But be careful: massage the skin lightly, if you do not want to cause superficial burns or irritations!

increases immunity ;

It helps to burn fat fast and, in this way, to lose weight.

HOMEWORK'S TRICK: A delicious salad dressing is made from yogurt, finely chopped hot peppers and a little salt.

PARADOX: Although not recommended in large quantities for those suffering from digestive disorders, hot peppers are said to help destroy the bacteria responsible for digestive ulcers.

It is best known for its pasta made from its berries. But natural medicine uses its seeds in a lot of ailments.

GOOD FOR HEALTH:

treat constipation - you should take 1-2 tablespoons of seeds in the morning, on an empty stomach;

stimulates appetite;

has revulsive properties - if you suffer from rheumatism or arthritis, put on the painful areas poultices with paste or mustard flour mixed with a little water;

soothes headaches and sore throats if used as a poultice;

stimulates metabolism and burning;

treats sinusitis - soak a tablespoon of mustard seeds in 30 ml of sunflower oil for two weeks, then massage your forehead with this preparation.

HOUSEKEEPER'S TRICK: Add a teaspoon of mustard seeds to salads, especially potatoes, but also to rice or fried meat. For extra flavor, fry them for 1-2 minutes in a Teflon pan.

Less known in Romania, ginger is used mainly in oriental gastronomy, but also to prevent motion sickness, if administered in capsule form.

GOOD FOR HEALTH:

has an antitumor effect - an American study reveals that it largely destroys ovarian cancer cells if consumed regularly;

prevents and soothes nausea caused by movement;

has aphrodisiac properties ;

poultices with grated ginger soothe toothaches if you put them at the root of the problem tooth;

has antispasmodic properties, calming intestinal cramps;

stimulates the immune system.

GOOD FOR GASTRONOMY: Ginger drinks are very popular, but also sweets flavored with it. Do you want a special cake? All you have to do is grate the ginger root in the composition and you will enjoy an unmistakable aroma.

CAREFUL! People with ulcers or irritable bowel syndrome should not eat too much fresh ginger, as it can cause intestinal irritation.

One of the most appreciated vegetables in the world, garlic is full of medicinal properties, the most important being the proven hypoglycemic effect.

GOOD FOR HEALTH:

lowers cholesterol and triglyceride levels;

improves peripheral blood circulation;

increases the body's ability to protect itself against infections;

is a good vasodilator of arteries and capillaries, leading to normalization of blood pressure;

prevents insomnia - 2-3 cloves of garlic eaten in the evening, before bed, have a calming role;

eliminates intestinal parasites, especially in children.

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5 Nutritional benefits of chicken

It is already known that moderate consumption of meat does not hurt anyone, but we want to tell you what are the 5 nutritional benefits that chicken offers you in particular.

Chicken meat is known as one of the healthiest types of meat on the market and, as a result, is eaten by as many people as possible. There are few foods that are as rich in nutrients as chicken!

The benefits of chicken

Chicken meat has the lowest fat content, the skin being the only place where fat accumulates in large quantities, although it is not harmful. If you do not want to lose weight, chicken skin can be cooked in soups or various foods. Thus, chicken is only good for tasting healthy meals, low in calories and without saturated fat.

Rich in protein and amino acids

Chicken meat is recommended in the diet of those who do performance sports. Why? Due to the high content of proteins and amino acids. 100 grams of chicken breast contains no less than 20 grams of protein. Therefore, chicken is also recommended in children's meals to help them develop well and build a strong immune system.

The abundance of minerals and vitamins

In the meat you will find vitamins such as A, B6 and B12, but also minerals such as iron, zinc, magnesium and potassium. And if it's not convincing enough, you should know that it also has a fairly low cholesterol content. A moderate consumption of chicken will provide you with everything you need for a healthy life.

Easy to digest

Consumption of chicken, in various dishes, is easy compared to other types of meat. It cooks easily, quickly and digests the same way. It is the meat that is recommended to be consumed even during pregnancy when more attention is needed at the mother's meals in order not to create stomach discomfort.

Easy to cook and very tasty

Besides all the benefits in terms of vitamins and minerals, chicken is easy to cook quickly, in all sorts of combinations and with other ingredients. It is tasty meat, suitable for both lunch, dinner, and breakfast. It cooks quickly and is not pretentious, like beef.

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Good food for the brain - increased memory and concentration

What is best to eat to improve memory and concentration: ginseng, fish, berries or caffeine?

If you listen to everything that is written and said about certain foods and dietary supplements, you come to truly believe that they can work wonders from increasing attention to improving the brain's ability to memorize or even solve problems.

But is that really the case? We start from a certainty: as we age, our body ages with us.

Caffeine - makes you more alert

It can be found in coffee, chocolate, energy drinks, and even certain medications and literally wakes you up when you ingest it; Unfortunately, the effect of caffeine is short-lived. Moreover, when you consume caffeine, you must keep in mind the principle "what hurts too much" - if you exaggerate, caffeine can give you a state of agitation and discomfort.

Sugar - can make you more active

Sugar is the preferred source of fuel for the brain - we are not talking about drinking sugar, but about glucose, which the body processes from the sugars and carbohydrates we consume. This is why a glass of sweetened drink can give you a short-term boost in your ability to concentrate, memorize and even your general mental abilities.

However, again - eat sweetened foods in moderation. If you exceed the limit, your memory can even deteriorate, along with your health. Keep in mind that sugar should help your memory, not add weight to your figure!

Breakfast - the most important meal of the day (and) for the brain

Students who ate breakfast in the morning performed better on exams than those who skipped this important meal of the day. The list of foods to eat for breakfast to improve the brain's ability to concentrate includes whole grains, dairy products and fruits. However, don't overdo it with breakfast either; The same researchers have shown that if you eat a breakfast too high in calories, you will diminish your potential to focus on tasks during the day.

Fish is really the food of the brain

Fish is a source of protein that increases mental capacity - moreover, fish is rich in omega-3 fatty acids, which are essential for brain health. These beneficial fats included regularly in the diet have an extraordinary power to reduce the risk of suffering a stroke and slow down the deterioration of brain capacity, preventing even dementia; moreover, they can play an important role in improving memory, especially with age.

For brain and heart health, eat more than twice a week.

Nuts and chocolate

Walnuts and seeds are excellent sources of vitamin E, an antioxidant that in some studies has been identified as "responsible" for the low rate of memory degradation as we age.

Consume up to 30 grams of nuts and dark chocolate to benefit from all the positive effects for the brain; the indicated amount is within the healthy daily limit of fats or sugar.

Avocado and whole grains

All the organs in our body depend on the flow of blood, but especially the heart and brain. A diet rich in whole grains and fruits such as avocados can eliminate the risk of a heart attack and can fight bad cholesterol in the body, lowering it. This reduces the risk of clogging the walls of your blood vessels and improves blood circulation, providing a delicious opportunity for brain cells to receive more oxygen and make the most of proper mental functioning.

Whole grains, such as popcorn and wholemeal products, contain fiber and vitamin E. And, although avocados contain fat, it is those fats that are good for the human body, monounsaturated, which help maintain healthy blood circulation.

Blueberries - are super nutritious

Animal studies have shown that blueberries help protect the brain from the effects of free radicals and can reduce the effects of aging-related conditions, such as Alzheimer's or dementia. Studies have also shown that a diet rich in blueberries improves both the ability to assimilate/learn and muscle capacity.

A healthy diet

It may sound trivial, but it's totally true: if your diet lacks certain essential nutrients, it can damage your ability to concentrate. If you eat too much or too little, again, this negatively affects your ability to concentrate. Too much food can make you feel tired, while a meal with too few calories can distract you from the subsequent feeling of hunger.

For the brain, it is enough for meals to be balanced and diversified into beneficial foods.

Vitamins, minerals, supplements?

Shelves in stores or pharmacies are jammed under the weight of food supplements that claim they can improve health. Although many of the researchers' reports show that dietary supplements such as vitamin B, C, E and beta-carotene or magnesium have promising results, we must keep in mind that they are beneficial only to those whose diet lacks that nutrient.

Some researchers are cautiously optimistic about the effects of ginseng, ginkgo biloba, vitamins, minerals and various plant extracts on the brain, but more research and evidence is still needed.

The rule is to consult a doctor before taking these supplements.

Get ready for a successful day!

Do you want to improve your ability to concentrate? Here's what to do:

√ Start with a breakfast rich in good brain foods: natural fruit juice, a whole grain corn, a serving of salmon and a cup of coffee.

√ In addition, experts recommend:

- Get enough rest

- Get hydrated

- Practice your mind

- Meditate from time to time to clear your thoughts and relax.

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Spicy food - advantages and disadvantages to consider

There is no doubt - spicy food is delicious if you are one of those who like it. You can eat spicy foods, but you need to know how they can affect your health, eaten in excess. It is important to know when to stop, so as not to be harmful, but you must also know all the benefits that fast food brings you. So, we have prepared a shortlist of advantages and disadvantages to keep in mind when thinking about spicy food.

Spicy food - benefits  

It's the road to the figure you dreamed of. You heard right! Although the taste seems unbearable to some, the hot pepper substance called capsaicin accelerates the metabolism, which means that the calorie burning process increases considerably. So, contrary to what you might expect, spicy food can help you lose weight. An el torito menu can be ideal even for a weight loss treatment ', so don't stop thinking.

Stimulates perspiration. The compound called capsaicin will make you sweat, get rid of sinusitis and a stuffy nose.

Fight infections. The compound mentioned above has other benefits, one of the most important being related to the decrease of infections. It has vitamins. Vitamin A and vitamin C, so important for your body, are also found in spicy foods. In addition, spicy food also improves blood circulation.

Spicy food - disadvantages  

In addition to the benefits of spicy food, you should know that it also has disadvantages, especially if you eat it in excess.  

It is not recommended if you have colon problems or often suffer from indigestion

It inflames the stomach tissues and leads to gastritis, consumed in excess

It affects the taste buds. You certainly know the feeling you get when you eat something spicy, so you should not overdo it with the consumption of such foods.

Bad breath. Spicy food is not the most flattering for breathing, so you should always be careful about oral hygiene when eating it.

The most spicy cuisines in the world

If you can't wait to visit some of the countries with the most spicy cuisines in the world or are just curious, here is a short list of them:

India. Known for its spicy dishes, India offers some of the tastiest recipes when it comes to the most spicy cuisines

China, Singapore, Thailand. Asia is recognized as the continent with the most spicy foods, but also the tastiest, for the passionate

Pakistan. Spices and spicy foods from Pakistan are just as numerous, successfully integrating into the world’s most spicy cuisines.  

Mexico. Mexican cuisine is one of the most famous when it comes to spicy foods, especially due to the hot peppers found in many recipes.

Spicy food is very tasty and brings many benefits to your health, but it is important to eat it in moderation and always associate it with fruits or vegetables, which will help you maintain a balanced diet, rich in vitamins.  

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Why chicken breast is better than the rest of the chicken?

It is human nature to want the best, and therefore the desire to choose the best products from the available ones is understandable and logical. Chicken or fish? First or second? Steamed or grilled chicken? The popularization of healthy eating has made us even pickier, and now we are not just compiling a shopping list - we are thoughtfully building a balanced in all respects grocery list for a week. But there is one point that many have come to automaticity: if we think about buying chicken, we do not hesitate to add chicken breasts to the list. Why are they better than legs and wings?

Why breast?

The most obvious answer to this question is: chicken breast is white meat, which, as you know, contains less fat and more protein than dark meat. Therefore, if for one reason or another you are trying to reduce the proportion of fats in your daily diet, chicken breast is exactly what you need. Are you leaning on proteins? Stock up on breasts.

Another indisputable advantage of chicken breasts is the ease of preparation. The skin is easily removed, the meat is separated from the sternum by literally two incisions, the fillet can not be cut at all - it’s easier now, just nowhere. White chicken is cooked very quickly, and no, it is not dry, if cooked correctly.

Unlike dark meat, the chicken breast does not create a feeling of heaviness in the stomach. Well, to be honest, to get carried away and forget about everything in the world, you are unlikely to be able to overeat breasts, which cannot be said about wings.

And chicken breasts look more appetizing and more aesthetic than the rest of the chicken carcass. If food is not only taste but also a visual pleasure for you, you will not pass by neat slices of white chicken meat.

If you do not think of food without counting calories, chicken breast will help you out in situations where you want meat, and lamb or pork can no longer fit into the daily allowance.

Show the numbers!

All statements about the benefits and advantages are worthless if there are no figures and facts confirming them. We decided to check everything and conducted a small comparative analysis of the nutritional and energy value of chicken meat. The figures below correspond to 100 grams of chicken breast and chicken legs/drumsticks, respectively.

100 g of chicken breast without skin contains 0 g of carbohydrates, 23 g of protein, 1-2 g of fat, 110 kcal. For comparison, the same amount of meat from chicken legs or drumsticks with the skin contains 170-185 kcal, 0 g of carbohydrates, 21 g of protein and 11-19 g of fat. 10 times less fat and 35% fewer calories - is this not an argument? The choice is obvious if you are looking for the most useful meat product for a very reasonable price.

If you follow the amount of cholesterol consumed, then in the case of chicken, you can not worry - chicken breasts, as well as other parts of chicken, are characterized by low cholesterol, about 70 mg in white meat of breast and 80 mg in dark meat of drumstick per 100 g product accordingly. There is practically no difference in the content of vitamins and minerals between the ham and the breast.

There is a difference in the ratio “fat-protein” in terms of energy balance - you get 84% of calories from protein + 15% from breast fat and 46% of calories from protein + 53% from fat in legs. How is that? When splitting 1 g of protein, 4 kcal is released, while splitting 1 g of fat gives 9 kcal.

Benefit, but what about the taste?

Proper nutrition is not a science of self-torture, and it is not based on the words “impossible” and “harmful”, but on the word “better”. The fact that chicken breast is better in dietary indicators, we have already found out - let's now see if it can be better in taste.

It’s no secret that the concept of “tasty” is not only subjective, but also inconsistent. Our taste preferences are mostly a matter of habit. Accustom yourself to drink tea without sugar, and sweet tea will seem to you disgusting. If you have been fed fried potatoes in fat since childhood, you will dream about it when you get hungry. Therefore, the often-held opinion that fried chicken leg is delicious, and boiled chicken breast is not, this is nothing more than a consequence of the fact that our mothers and grandmothers fried chicken legs and did not cook breasts. Why did we so often slip a leg in childhood? Because it’s easiest for a child to eat it by holding a bone in his fist. With a breast, this will not work. That's how we fight with ourselves, sighing about the “delicious” chicken drumstick from childhood. In fact, it is not tastier, it is more familiar.

The conventional wisdom about the dryness of white chicken meat was spread by those who do not know how to cook it. Of course, if you put the whole chicken in a pan and put it in a red-hot oven, it will dry there. The same thing happens with the fillet if you slowly fry it over low heat. To keep the meat juicy, fry it on a rather high fire for several minutes - you get a crust that will not allow juice to leak. Then reduce the heat and fry the slices until cooked. Some chefs recommend spraying breasts with lemon juice, which also prevents overdrying - try it, maybe you'll like it! Another great option is to stew the breast with white yogurt and hazel in a glass form with a lid. You don’t even need to add water - nothing will dry out, believe me! Love sharper? Use red tkemali instead of yogurt and brown. In this case, the chicken can not even be salted. This is the simplest thing that comes to mind, and for culinary enthusiasts the Internet offers recipes for thousands of other interesting and healthy chicken fillet dishes. Do not forget to remove the skin from it before cooking.

From the foregoing it does not follow that only the breast is edible in the chicken, and all other parts are prohibited. This is not true! The same drumstick, prepared without skin, is in any case much more useful than sausages. But if you can choose the best of the best, why not do it?

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Diet for memory and concentration

Memory and concentration problems can occur at any age and manifest themselves in different ways: learning difficulties, memory lapses, reduced concentration, etc. Nutrition can play a significant role in maintaining and even improving these functions. The memory and concentration diet aims to ensure an optimal supply of nutrients involved in the functioning of the brain, in order to ensure its good performance throughout the day.

The essential points of the special memory and concentration regime:

Distribute carbohydrate intake throughout the day

Increase consumption of Omega-3

Ensure a good supply of vitamins and minerals

Maintain good hydration

Following a Mediterranean diet

Diet and food benefits for memory and focus

The special memory and concentration diet has many benefits, it allows you to:

Maintain and improve cognitive functions

Ensure an adequate supply of nutrients involved in the functioning of the brain

Improve memory and concentration throughout the day

Alleviate memory and concentration problems

Achieve and maintain a healthy weight

More than  40 nutrients are  involved in the functioning of the  brain. In this fact sheet, we will talk about the  dietary measures  to put in place in order to improve our memory and concentration and maintain our energy throughout the day.

Concentration: dietary recommendations for a better meal

This sheet is intended to provide you with the dietary recommendations to follow in order to improve your memory and concentration. Via food, it is also possible to maintain a good level of energy throughout the day. For this, the diet for concentration and memory must provide all the nutrients that the brain needs to function at full speed.

What foods for memory and concentration?

Foods good for memory and focus are nutrient-rich foods that are poor in lipids and poor quality sugars. More generally, it is recommended to follow a Mediterranean type diet rich in omega-3, lean proteins and vitamins to improve cognitive abilities. For a constant energy level, carbohydrates must be distributed throughout the day.

Mediterranean type diet

The Mediterranean diet would delay cognitive decline in the elderly and could protect people with mild cognitive impairment from Alzheimer's disease.

The basic principles of the Mediterranean diet are:

Lots of whole grain products, fish, fruit and vegetables, garlic, onion, spices and herbs

Use of olive oil as the main fatty substance

Daily consumption of legumes, nuts and seeds, yogurt and cheese

Average consumption of chicken, eggs and sweet foods

Very little red meat

Reasonable daily calorie intake (1,800 to 2,500 calories per day)

Full breakfast

Studies clearly show that eating a full breakfast improves academic performance and reduces memory and concentration problems before noon. These effects are all the more marked if the breakfast is rich in carbohydrates. In fact, after breakfast, an optimal glucose level promotes intellectual performance. Skipping breakfast is clearly associated with student fatigue. To reach and keep the desired blood glucose level, it is recommended to favor foods that naturally contain carbohydrates and that are rich in fiber, but to reduce those rich in added sugars. It is also important to eat a little protein at breakfast and to reduce very fatty or not very nutritious foods.

Example of a brain-friendly breakfast:

1 fruit

1 slice of wholemeal bread with almond puree

Tea

Studies show that parents' eating habits influence those of their children. We must therefore lead by example if we want children to adopt a healthy behavior, particularly at breakfast.

Omega 3

Most of our brain is made up of fat. Myelin contains 70% lipids. This sheath surrounds the nerve cells that are neurons, among other things to protect them and promote the creation of new connections (synapses) between them. That's why we associate good fats with a healthy brain. Indeed, more and more studies establish a link between a high consumption of vegetable fats (olive oil, seeds or nuts) and marine omega-3, and a reduction in cognitive decline in the elderly . A diet low in omega-3 could weaken the structure and composition of the membranes of neurons, thereby affecting brain chemistry. Otherwise,

Sources of fat good for memory and concentration are:

Salmon

Trout

Mackerel

Herring

Sardines

Tuna

Linseed oil

Colza oil

Nut oil

Oilseeds

Olive oil

Pumpkin, flax and chia seeds

Lawyer

The Bleu-Blanc-Coeur label offers products naturally rich in Omega-3: eggs, ham, etc.

Fruits and vegetables

The antioxidants in fruits and vegetables are said to have a beneficial effect on the brain. The richest antioxidant fruit is blueberries, followed by cranberries, blackberries, raspberries and strawberries. Studies with laboratory animals have shown that eating blueberries can help slow memory loss and even reverse the process. So there is a lot of hope in the antioxidants found in blueberries and other berries to protect our brain faculties.

The aging of the brain is partly due to the oxidation of neurons, caused by free radicals. Evidence is mounting for leafy green vegetables and those of the cruciferous family.

Group B vitamins

Among all the nutrients, the vitamins of group B - more particularly B1, B6, B9 and B12 - play a primordial role in the phenomenon of memorization. Slight deficiencies in these nutrients could affect cognitive performance. We know, among other things, that in people with Alzheimer's disease, there is a lack of acetylcholine. Indeed, this neurotransmitter is essential for the functions of memory and learning. Acetylcholine is made in part thanks to vitamin B1.

Here are some sources of B vitamins, to integrate into the special concentration and memory regimen

Iron

One of the roles of iron is to transport oxygen to the brain. It also contributes to the production of serotonin and dopamine. Serotonin regulates mood, appetite and sleep while dopamine has an effect on attention, organizational skills and movement control. Iron deficiency therefore harms intellectual performance. It affects women more than men. To find out if you have an iron deficiency, blood tests are necessary.

List of foods rich in iron good for concentration and memory:

Red meats

Offal

Molluscs

Green vegetables

Legumes

Breads and whole grains

Quinoa

Pumpkin seeds

Have snacks

Some studies suggest that eating a nutritious snack in the afternoon could improve mental performance.

For example, a snack made up of foods good for memory and focus would be:

Sugar-free compote with pumpkin seeds

2 slices of wholemeal bread and plain yogurt

Muesli with nuts and soy milk

1 fruit and 30g lean cheese

1 fruit and a handful of almonds

Vegetable juice and wholemeal bread sandwich with hummus

Concentration and water

Not being hydrated enough can affect concentration. Make sure you drink enough each day, which corresponds, on average, to 2 liters of water per day.

Please note, only water is essential. Fruit juices, sodas, milks, syrups, coffee and herbal teas should in no case replace the quality hydration provided by pure water.

Other recommended foods:

Low-fat dairy products

Antioxidants

Dietary fiber

Home cooking

What foods should be avoided for memory and focus?

Foods to avoid for memory and focus are foods that the brain does not need to function properly. The excess of carbohydrates, calories and bad fats can thus prevent it from functioning at full speed and affect our energy level throughout the day.

Lower calorie meal

Low calorie meals cause less drowsiness than high calorie meals. For a better functioning of the brain throughout the day, it is preferable to distribute its daily food intake in 3 meals and 1 or 2 snacks and to eat at relatively regular hours.

To reduce the calorie intake of main meals, you can:

Get into the habit of eating dessert (yogurt or fruit) later in the afternoon

Take only one main dish at the restaurant

Divide the usual amount of the meal by two, consume the rest later

For example, at midday, consume your sandwich with raw vegetables and fruit. Save the yogurt and the handful of oilseeds for a snack later in the afternoon.

Carbohydrates

For lunch, bet on a light meal. It should contain at least 1 serving of meat or substitute, but not more than 2 portions of bread and cereals. An excess of carbohydrates at noon causes a sedative effect, attributed to the increase in the production of serotonin. At noon, avoid sweet desserts, potatoes, couscous, white rice, instant noodles and corn.

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