The recommended daily intake is 0.8 grams of protein for each kilogram of body weight. If, for example, one weighs 70 kilos, he needs approximately 56 grams of protein per day. As an example, 100 grams of chicken breast contains 31 grams of protein, 100 grams of salmon fillet 22 grams and 100 grams of low-fat Greek-style yogurt about 6 grams of protein.
Now, for those who are athletes and want to increase or maintain their muscle mass, according to experts, 1.5-2 grams of protein are needed per kilogram of body weight, that is, approximately double the normal. Moreover, if someone is seriously involved in bodybuilding, 3 grams of protein per kilogram of body weight may be required!
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BMI (Body Mass Index) is important as it is widely regarded that your chances of having a longer and healthier life are improved if you have a healthy BMI.
If your BMI is high, you may also have an increased risk of developing type 2 diabetes, as well as other metabolic diseases such as hypertension, high cholesterol and heart disease.
Research shows strong links between a high BMI and type 2 diabetes, with the risk of the condition rising with each increase in BMI.
A review of over 12,000 people in the United States, published in 2014, showed that people with a BMI of 25-29.9 had a 50% increased risk of diabetes compared to people with a BMI of 18.5-24.9.
Obesity was linked with increased rates of diabetes between 2.5 and 5 times higher than people of normal weight, with the highest risk being those with a BMI of 40 or more. The results found:
The World Health Organisation (WHO) lists a high BMI as a major risk factor for heart disease, stroke, bone and joint problems including osteoarthritis and a number of cancers, including breast, colon and endometrial cancer.
Large scale surveys, such as SHIELD (Study to Help Improve Early evaluation and management of risk factors Leading to Diabetes), conducted in the USA in 2004, show clear associations between a raised BMI and increased risks of hypertension (high blood pressure) and dyslipidaemia (high cholesterol) in addition to type 2 diabetes.
BMI is checked regularly by doctors to assess if people are at a healthy weight, with advice dependent on what your BMI reading is:
If you have a BMI over 30, you may need to start a weight loss program or given exercise on prescription.
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Massachusetts Institute of Technology (MIT) has conducted extensive research and experiments to see if and how yogurt helps in controlling belly fat. Experiments were conducted first with mice. There were 2 groups of mice. Both were eating the same quantity of fast food, with high levels of fat. The difference was that one of the groups was fed with Lactobacillus Reuteri, the bacteria found in yogurt. The results were impressive as seen in the photo below. The left photo shows the belly fat of mice that didn't eat the bacteria found in yogurt and right photo shows the belly fat of mice that was also fed with the specific bacteria. The results were impressive.
Similar experiments were conducted in Harvard. An extensive experiment with 120,000 people showed that people who had yogurt in their daily diets had significantly less belly fat than those who didn't. See graph above.
Last but not least, research has shown that yogurt has positive impact in skin. For example, in an experiment conducted with 110 women in Spain ages 41-59 with daily consumption of yogurt, after 12 weeks their face skin became more shiny and elastic.
Bibliography. Bas Kast 2021 Der Ernahrungskompass Das Fazio aller. Originally published in German.
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With the coronavirus, we have applied the following additional measures for both ours and your protection:
1. The production team is washed every 15 minutes with anticeptic gel and wears gloves that changes often.
2. Surfaces are frequently sprayed with an antibacterial cleaning liquid and then wiped off with a paper towel discarded in a plastic bag.
3. Suppliers do not enter the lab but are received at the lobby of the lab by a staff member wearing gloves.
4. Fresh ingredients are washed even more thoroughly.
5. During delivery, if order was paid online, our delivery person will leave the delivery box at your doorstep thus avoiding contact. Our delivery person will call to notify about upcoming delivery.
6. For the next couple of weeks, until the end of March, we will not receive delivery boxes back for reuse. Boxes can be stored by customers and returned once temperatures are high and some time is lapsed.
7. Our staff is made of only 5 responsible member who will avoid going to crowded areas and will apply the precautionary measures after working hours.
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In addition we have been certified with the Occupation Health & Safety Management System ISO 45001:2018. ISO 45001 is the world's international standard for occupational health and safety, issued to protect employees and visitors from work-related accidents and diseases. ISO 45001 certification was developed to mitigate any factors that can cause employees and businesses irreparable harm.
The above 2 certificates are the result of hard work and a long term commitment to our customers and staff to comply with international rules for food safety and health and safety at the workplace.
]]>Cooking is a very intimate activity when you are cooking for others. It is an act of caring, an act of giving, an intimate act. It is an altruistic act because you give your energy and time for others without expecting something in return. According to Dr. Ayelet Barak Nahum, culinary art therapist at the Tel Aviv University “Cooking for others creates and affirms a primary bond. It can therefore be a very fulfilling and meaningful deed.' As a result, cooking for other creates bonds between the cook and those consuming the food, the very basic bond of survival and feeding.
Cooking and distraction don’t go well together. If you lose your focus things can easily go wrong. As a result cooking helps us learn to focus. It helps us forget all the troubles of the day and focus on creating something pleasant and rewarding. “There is tons of evidence that mindfulness is good for your mental health,” shares Dr. Shield. “So if you’re cooking mindfully, it can be extremely therapeutic.''
Remember the success of a dish is not only in the ingredients or in the recipe but in your attitude. So, put on your best smile, put on a pinch of love during cooking and success is sure!
]]>Shak Vasiliou, FamilyChef Director
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