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ENGLISH Nutrition and

ENGLISH Nutrition and will damage our health in the long term. Excessive sugar consumption can cause obvious effects such as obesity and type 2 diabetes, digestive problems, a weakened immune system, headaches or migraines, lack of energy and drive, acne, cellulite, tooth decay and even a fatty liver. And so the soul soother becomes a problem. Less sugar! But how? If we want to minimize our sugar consumption, it will not be easy. Even supposedly harmless foods can be a trap: a glass of orange juice (200 ml) contains almost 20 grams, a fruit yoghurt (150 ml) around 15 grams and even deli meat contains sugar. This breakfast initially appears healthy, but add a slice of bread and you have already had your daily sugar allowance. As a consequence, lunch and dinner should be completely sugar-free - bon appetit! Around 70 percent of processed foods contain sugar, so avoiding hidden sugar is more than difficult. In order to get a feeling for foods that are not obviously sweetened but still contain a lot of sugar, it is definitely worthwhile to just take a closer look at the contents of the refrigerator, including the vegetable drawer. What do I need fats for? Fats are used by the body to generate and store energy. They are important for the absorption of fat-soluble vitamins and the body heat balance. They form a major part of the nerve sheath, play a role in hormone formation, calcium absorption in the bones and much more. However, since only part of the ingested amount is used and the rest is stored, fats are not exactly popular, being considered the „ultimate fattening food“. Creating fat deposits is an insurance for the body that it can fall back on in emergency situations. Evolution has set this up cleverly and anyone who has been ill for a long time can confirm that energy reserves are very important. However, since our energy consumption decreases due to less and less exercise and better and better nutrition, we consume more fats than we need. Unfortunately, this does not increase our energy level over time, only the number of fat deposits. Too much fat is unhealthy Fat is also found in abundance in almost all processed foods. Most fats are used as flavor carriers, dishes taste spicier and make you want more. But there is a solution at hand! Because unlike sugar, where most types of sugar have a negative effect on the metabolism in high doses, with fats one can at least partially differentiate between „good“ and „bad“. So there are definitely fats that are very useful for the body. The right omega-6/3 ratio A good omega-6/3 ratio is particularly important here. Our body cannot produce these polyunsaturated fatty acids itself. But they are vital and must therefore be ingested through food. Omega-3 fatty acids are anti-inflammatory and are important for cholesterol levels, blood lipid levels, brain function, eyesight, the heart and our blood pressure. Omega-6 fatty acids, on the other hand, promote inflammation and are important for cell membranes and are required for growth and repair processes. They promote inflammation as part of the immune system. Because omega-3 is antiinflammatory and omega-6 promotes inflammation, it is important to pay attention to the ratio. The omega-6/3 ratio should be 2.5: 1 if possible. In Germany, however, the average omega-6/3 ratio is 15: 1. To counteract this negative ratio, the following foods are recommended: olive oil, avocado oil, linseed oil and rapeseed oil, herring, mackerel, salmon, sardines, avocados, Brussels sprouts, spinach, flax seeds, walnuts and almonds. One should pay attention to the amounts of: safflower oil, sunflower oil, wheat germ oil, soybean oil, meats and sausages, especially from factory farming. Trans fats Trans fats are unsaturated fatty acids that are formed during the partial hardening of vegetable oils. They are of no use to the body. However, excessive intake has been shown to have a negative effect on the metabolism. Fat metabolism disorders, elevated cholesterol levels and an increasing risk of coronary heart disease are the result. Trans fats are contained in baked goods such as croissants, cakes, biscuits, donuts, ready-made products for baking or roasting such as French fries, pizza, burgers, frozen chicken and fish fillets and snacks such as potato chips, popcorn, crackers and granola bars. It is therefore also worth taking a closer look at the nutritional table for the fat content when shopping. Everything in moderation So do we have to forego all goodies for a healthy diet? Does our diet make us unhappy? Paracelsus already knew the answer: “It is only the dose that makes a thing poison”. Both sugar and fat are nutrients that our body needs on a daily basis. But the type and amount that we ingest determines the effect they have on us. And the more unprocessed foods we consume, the fewer hidden sugars and fats we need to track down. If we keep an eye on our daily sugar intake and give preference to “good” fats, we can keep our bodies fit - and that makes us happy. (md/sw) Klar tue ich was für mein Aussehen. Ganz schön männlich Der Beauty-Shot mit der innovativen Kombination aus Kollagen, Hyaluronsäure und dem Phytamin-Q 10-Komplex. Exklusiv in Ihrer Apotheke. Orthomol Beauty for Men ist ein Nahrungsergänzungsmittel. Mit Biotin und Zink zum Erhalt normaler Haut und Haare. Mit Kollagenhydrolysat, Hyaluronsäure, 80 CHECK | AUSGABE 3 Coenzym Q 10 und Olivenextrakt. CHECK | AUSGABE 3 81

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