Fruit and veg are the most pro\u00admi\u00adsing source for vit\u00adamins and mine\u00adrals, fib\u00adre and fur\u00adther acti\u00adve plant ingre\u00addi\u00adents such as anti\u00adoxi\u00addants. With 5 ser\u00advings per day (approx.. 600g) you get an ade\u00adqua\u00adte amount of the\u00adse nut\u00adri\u00adents. A good varie\u00adty in your choices (make sure you cover every colour), fresh and fresh\u00adly pre\u00adpared foods is vital to cover all your needs.<\/p>\n
<\/p>\n
One ser\u00adving equ\u00adals the volu\u00adme of your clen\u00adched fist.<\/p>\n
For kids this is about 70 g of veggies or 100 g of fruit (= 510 g\/\u200bday), adults should be con\u00adsum\u00ading 120 g of fruit & veg (= 600 g\/\u200bday). This is only the edi\u00adble part, after pee\u00adling etc.<\/em><\/p>\n A healt\u00adhy diet includes both, raw and coo\u00adked fruit and veg. The\u00adre some loss of vit\u00adamins duet to heat in the coo\u00adking pro\u00adcess (e.g. vit\u00adamin C or folic acid). On the other hand, steam\u00ading or coo\u00adking your veggies increa\u00adses the bio avai\u00adla\u00adbi\u00adli\u00adty of other acti\u00adve ingre\u00addi\u00adents (e.g. beta caro\u00adte\u00adne or lycopene).<\/p>\n Raw is essen\u00adti\u00adal to cover your need of heat-sen\u00adsi\u00adti\u00adve vit\u00adamins, hence it\u2019s recom\u00admen\u00added to con\u00adsu\u00adme 1 ser\u00adving of your dai\u00adly 5\u2019s raw.<\/p>\n Nowa\u00addays you\u2019ll find ple\u00adnty of fruit and veg in the fro\u00adzen food ais\u00adle in your gro\u00adcery store. Tech\u00adno\u00adlo\u00adgy in the pro\u00adduc\u00adtion pro\u00adcess of fro\u00adzen food is quite ama\u00adzing. It takes only a cou\u00adple of minu\u00adtes from har\u00adve\u00ads\u00adt\u00ading to free\u00adzing. This assu\u00adres that the fruit and veg is super fresh and full of valuable nut\u00adri\u00adents \u2013 often bet\u00adter than what you find in the fresh pro\u00addu\u00adce sec\u00adtion. Careful though: much of the fro\u00adzen pro\u00adducts con\u00adtain sau\u00adces and spi\u00adce blends that have no only favoura\u00adble ingre\u00addi\u00adents. Make sure to buy only natu\u00adral \u201eno-non\u00adsen\u00adse\u201c ones.<\/p>\n <\/p>\n Refe\u00adrence<\/strong>: (5 a day, SGE, BLV):<\/strong><\/p>\n Our body can\u00adnot build iron and need to source it only through our diet. The net requi\u00adre\u00adment is about one to three mil\u00adli\u00adgramms. We need to eat much more iron than this tiny amm\u00adount. Our body can only use about 10% of the iron intake.<\/p>\n Ath\u00adle\u00adtes often show hig\u00adher iron los\u00adses through swea\u00adting, regu\u00adlar\u00adly hea\u00advy impact on the sole of the foot or pro\u00adlon\u00adged trai\u00adning at altitude.<\/p>\n The recom\u00admen\u00added dai\u00adly inta\u00adke (RDI) for fema\u00adles is 15mg and for males 10mg. Women have hig\u00adher needs becau\u00adse of increased los\u00adses in menses. The\u00adse amounts are gene\u00adral\u00adly suf\u00adfi\u00adci\u00adent for ath\u00adle\u00adtes as well. Some situa\u00adtions or indi\u00advi\u00addu\u00adal dif\u00adfe\u00adren\u00adces in iron upt\u00adake can increase the RDI, e.g. very high iron los\u00adses through swea\u00adting or regu\u00adlar\u00adly hea\u00advy impact on the sole of the foot or pro\u00adlon\u00adged trai\u00adning at altitude.<\/p>\n To pre\u00advent iron defi\u00adci\u00aden\u00adcy you should be awa\u00adre of a few points:<\/p>\n Haem-iron (from ani\u00adma sources) is bet\u00adter available for humans than non-haem iron (plant-based). Very good iron sources are red meat or liver.<\/p>\n Good plant-based sources are legu\u00admes (len\u00adtils, soy), nuts and seeds (pistachi\u00ados, sun\u00adflower seeds), veggies and herbs (pars\u00adley, cress, onions).<\/p>\n Dairy con\u00adta\u00adins only litt\u00adle iron hence meat and veggies are to be preffered.<\/p>\n Con\u00adve\u00adni\u00adence food often con\u00adta\u00adins sub\u00ads\u00adtances that lower iron upt\u00adake. Hence fresh pro\u00addu\u00adce or clean fro\u00adzen foods are better.<\/p>\n While vit\u00adamin C impro\u00adves iron upt\u00adake, Dil\u00adlu\u00adted fruit juice helps to boost iron uptake<\/p>\n cof\u00adfee, tea, milk, cocoa, Coke or red wine decrea\u00adses it. The\u00adse drinks should thus not be con\u00adsu\u00admed with a meal.<\/p>\n Refe\u00adren\u00adces: From an evo\u00adlu\u00adtio\u00adna\u00adry stand\u00adpoint it is safe to say that our body (diges\u00adti\u00adve sys\u00adtem from tee\u00adth to sto\u00admach and gut) is geared to have a mixed diet of ani\u00admal foods (meat, dairy, eggs) and plants.<\/p>\n In fact, it doesn\u2019t real\u00adly mat\u00adter from what sources we get our nut\u00adri\u00adents as long as we cover our needs in amp\u00adle sufficiency.<\/p>\n When we total\u00adly get rid of all ani\u00admal food sources in our diet (i.e. vegan) we increase the risk of nut\u00adri\u00adent defi\u00adci\u00aden\u00adci\u00ades a lot, sin\u00adce bio avai\u00adla\u00adbi\u00adli\u00adty and nut\u00adri\u00adent-den\u00adsi\u00adty of cer\u00adtain nut\u00adri\u00adents is far lower:<\/p>\n Pro\u00adte\u00adins (essen\u00adti\u00adal ami\u00adno acids) Omega\u20113 fat\u00adty acids(\u2126\u20113)<\/strong> Vit\u00adamin B<\/strong>12<\/strong> Vit D<\/strong>3<\/strong> The com\u00adpli\u00adance in using sun screen is a major cau\u00adse for incre\u00adasing num\u00adbers in vit\u00adamin D defi\u00adci\u00aden\u00adci\u00ades. More and more rese\u00adarch finds out the rele\u00advan\u00adce of this vit\u00adamin, also in the recent Covid-19 pan\u00adde\u00admic, whe\u00adre it seems that a lack of this vit\u00adamin increa\u00adses the risk of acqui\u00adring the virus and suf\u00adfe\u00adring from more seve\u00adre symptoms.<\/p>\n Iron, Cal\u00adci\u00adum, Zinc, Selenium<\/strong> Nut\u00adri\u00adent defi\u00adci\u00aden\u00adci\u00ades rare\u00adly mani\u00adfest very imme\u00addia\u00adte and only show over time. Cut\u00adting out cer\u00adtain foods from your diet should lead to increased awa\u00adre\u00adness, dili\u00adgence and moni\u00adto\u00adring of your nut\u00adri\u00adtio\u00adnal status.<\/p>\n Cut\u00adting out cer\u00adtain foods from your diet should lead to increased awa\u00adre\u00adness, dili\u00adgence and moni\u00adto\u00adring of your nut\u00adri\u00adtio\u00adnal sta\u00adtus. A vege\u00adta\u00adri\u00adan diet (inclu\u00adding dairy, eggs and may\u00adbe even fish) pro\u00adves less com\u00adpli\u00adca\u00adted to cover all die\u00adta\u00adry needs.<\/p>\n <\/p>\n Sum\u00adma\u00adry: In my own hum\u00adble opi\u00adni\u00adon, I think it\u2019s key that if you eat ani\u00admal pro\u00adte\u00adins, it\u2019s neces\u00adsa\u00adry to make sure that they come from a ani\u00admal-fri\u00adend\u00adly source. That makes tho\u00adse pro\u00adducts more expen\u00adsi\u00adve, but is non-nego\u00adtia\u00adble to me. I am real\u00adly keen about the\u00adse ethi\u00adcal aspects. And often times it is that fair\u00adly pro\u00addu\u00adced pro\u00adducts also are of a bet\u00adter quality.<\/p>\n <\/p>\n Refe\u00adren\u00adces (SGE):<\/strong><\/p>\n Refe\u00adrence: Schwei\u00adze\u00adri\u00adsche Gesell\u00adschaft f\u00fcr Ern\u00e4h\u00adrung<\/em>[\/vc_column_text][\/toggle][toggle color=\u00abExtra-Color\u20111\u00bb title=\u00abIs low-carb a bet\u00adter, healt\u00adhi\u00ader diet than a balan\u00adced macro\u00adnu\u00adtri\u00adent ratio?\u00bb][vc_column_text]According to all sorts of media buzz, low-carb is the only way to be lean, healt\u00adhy and per\u00adform well. Spoi\u00adler alert: I stron\u00adgly doubt that. I stron\u00adgly doubt it. As a mat\u00adter of fact, the way we com\u00adpo\u00adse our diet with the three macro\u00adnu\u00adtri\u00adents (i.e. car\u00adbo\u00adhy\u00addra\u00adte, fat, pro\u00adte\u00adin) stron\u00adgly depends to our life\u00adstyle. To explain brief\u00adly: carbs are the main source of ener\u00adgy for acti\u00advi\u00adty of increased inten\u00adsi\u00adty. While we are rather pas\u00adsi\u00adve, working in an office (sea\u00adted) or at very low inten\u00adsi\u00adties, such as doing gro\u00adce\u00adries, tal\u00adking a casu\u00adal walk etc. we can burn fat as source of ener\u00adgy. That brings us to the prac\u00adti\u00adcal con\u00adclu\u00adsi\u00adon: peo\u00adp\u00adle choo\u00adsing a very inac\u00adti\u00adve life\u00adstyle bene\u00adfit from a low-carb approach.<\/p>\n Their meta\u00adbo\u00adlism remains healt\u00adhi\u00ader if they don\u2019t eat too many carbs and con\u00adsu\u00adme healt\u00adhy fats. Yet, the\u00adre is a big BUT \u2013 punt unin\u00adten\u00added: peo\u00adp\u00adle that choo\u00adse not to move much at all are crea\u00adting a very sub\u00adpar envi\u00adron\u00adment for their health any\u00adway! peo\u00adp\u00adle that choo\u00adse not to move much at all are crea\u00adting a very sub\u00adpar envi\u00adron\u00adment for their health anyway!<\/p>\n But back to the carb-ques\u00adti\u00adon: for acti\u00adve peo\u00adp\u00adle or even ath\u00adle\u00adtes it\u2019s well worth eating 45\u200a\u2013\u200a60% of their total ener\u00adgy from carbs. That\u2019s not a all-access pass to Can\u00addy\u00adland! Not all carbs are equal. Include healt\u00adhy carbs (star\u00adchy, fib\u00adre-rich) foods in your meals regu\u00adlar\u00adly and limit suga\u00adry treats.<\/p>\n Short\u00adly befo\u00adre, during or after acti\u00advi\u00adty \u201cfast carbs\u201d are the way to go (sta\u00adbi\u00adli\u00adzing your blood sugar levels, incre\u00adasing a sus\u00adtained effort and adding to your recovery).<\/p>\n For eli\u00adte level ath\u00adle\u00adtes we cho\u00adse a peri\u00adodi\u00adzed approach for carbs over the cour\u00adse of a sea\u00adson, whe\u00adre the\u00adre are times with a high amount of carbs and inten\u00adtio\u00adnal\u00adly crea\u00adted situa\u00adtions whe\u00adre car\u00adbo\u00adhy\u00addra\u00adte avai\u00adla\u00adbi\u00adli\u00adty is low. This is done to boost trai\u00adning sti\u00admu\u00adli and increase per\u00adfor\u00admance when the gun goes off.<\/p>\n The low-carb move\u00adment comes from the weight-loss indus\u00adtry a\/\u200bo fit\u00adness realm. While images of hea\u00advi\u00adly shred\u00added phy\u00adsi\u00adques are stun\u00adning, the pro\u00adcess to get the\u00adre is often not sus\u00adtainable a\/\u200bo healt\u00adhy. While images of hea\u00advi\u00adly shred\u00added phy\u00adsi\u00adques are stun\u00adning, the pro\u00adcess to get the\u00adre is often not sus\u00adtainable a\/\u200bo healthy.<\/p>\n For an ath\u00adle\u00adte it is important to know the rele\u00advant aspects to per\u00adform well in a sport and tho\u00adse might dif\u00adfer from a purely visu\u00adal appeal. I want to sup\u00adport my cli\u00adents for sus\u00adtain\u00adba\u00adle pro\u00adgress and not just a beau\u00adty fix. It\u2019s gre\u00adat that the cur\u00adrent fit\u00adness trend led peo\u00adp\u00adle from 15\u200a\u2013\u200a50 to be more acti\u00adve. But behold of the power of social media. Dis\u00adtor\u00adted rea\u00adli\u00adties and unrea\u00adli\u00adstic goals can be a poi\u00adso\u00adno\u00adus moti\u00adva\u00adti\u00adon. Tho\u00adse who are after max-shred\u00added phy\u00adsi\u00adques sup\u00adport a low-carb diet, sin\u00adce this helps to car\u00adve out the last bit of (healt\u00adhy) body fat and retai\u00adned water.<\/p>\n But this is not the health-bene\u00adfit\u00adting way and not sui\u00adta\u00adble to max out your sports performance.<\/p>\n Last but not least: within very ambi\u00adtious phy\u00adsi\u00adque-goals the\u00adre is an incre\u00adasing use in ban\u00adned sub\u00ads\u00adtances (Ana\u00adbo\u00adlics, growth hor\u00admo\u00adnes, diure\u00adtics, amphet\u00adami\u00adnes). The\u00adse are no joke and ban\u00adned not only if you com\u00adpe\u00adte in a WADA-sanc\u00adtion\u00aded sport!!! HANDS OFF!<\/p>\n <\/p>\n Refe\u00adren\u00adces:<\/strong><\/p>\n The\u00adre are two age groups that con\u00adsu\u00adme slight\u00adly not enough that con\u00adsu\u00adme slight\u00adly not enough (teens and peo\u00adp\u00adle >70 years of age)<\/p>\n The indi\u00advi\u00addu\u00adal need is influen\u00adced by one\u2019s acti\u00advi\u00adty and lean body mass. Phy\u00adsi\u00adcal acti\u00advi\u00adty and a lar\u00adge mus\u00adcle mass increa\u00adses the pro\u00adte\u00adin need, becau\u00adse this tis\u00adsue is con\u00adstant\u00adly rebuilt are even expan\u00added through pro\u00adper trai\u00adning. Ami\u00adno acids, the buil\u00adding blocks of pro\u00adte\u00adin, are put tog\u00ade\u00adther in our body to form all sorts of tis\u00adsues \u2013 among others, mus\u00adcles. Main\u00adtai\u00adning or buil\u00adding mus\u00adcle mass hence needs protein.<\/p>\n A modera\u00adte\u00adly acti\u00adve per\u00adson should con\u00adsu\u00adme 1\u200a\u2013\u200a1.4g\/kg. With indi\u00advi\u00addu\u00adals who are very acti\u00adve, this goes up to 1.6\u200a\u2013\u200a2g\/\u200bkg. Men should con\u00adsu\u00adme more than women, for their hig\u00adher lean body mass. Hig\u00adher pro\u00adte\u00adin con\u00adsump\u00adti\u00adon gives you not an incre\u00admen\u00adtal benefit.<\/p>\n Recent rese\u00adarch shows that not only the actu\u00adal amount, but also the way how pro\u00adte\u00adin is spread out through the day (and night) is important to achie\u00adve the best results. is important to achie\u00adve the best results.<\/p>\n Con\u00adclu\u00adsi\u00adon: Refe\u00adren\u00adces:<\/strong><\/p>\n On the nutri\u00adtion side, buil\u00adding lean body mass take pro\u00adte\u00adin and ener\u00adgy. The exact amount of pro\u00adte\u00adin depends on the indi\u00advi\u00addu\u00adal, but for ath\u00adle\u00adtes it is some\u00adwhe\u00adre bet\u00adween 1.5\u200a\u2013\u200a2g per kilo\u00adgram body weight per day.<\/p>\n Get\u00adting in enough pro\u00adte\u00adin is rare\u00adly the bot\u00adt\u00adle neck. Most ath\u00adle\u00adtes unde\u00adre\u00adsti\u00adma\u00adte the amount (i.e. sur\u00adplus!) of ener\u00adgy they need to con\u00adsu\u00adme to real\u00adly build mus\u00adcle, which can be hard with an alre\u00ada\u00addy high ener\u00adgy need with all the trai\u00adning. Con\u00adsum\u00ading more ener\u00adgy than what they burn often sca\u00adres ath\u00adle\u00adtes, becau\u00adse they think they get fat. Striking the right amount is the secre\u00adte ingre\u00addi\u00adent here.<\/p>\n <\/p>\n Refe\u00adren\u00adces:<\/strong><\/p>\n [vc_\u200brow type=\u00abin_container\u00bb full_screen_row_position=\u00abmiddle\u00bb column_margin=\u00abdefault\u00bb column_direction=\u00abdefault\u00bb column_direction_tablet=\u00abdefault\u00bb column_direction_phone=\u00abdefault\u00bb scene_position=\u00abcenter\u00bb text_color=\u00abdark\u00bb text_align=\u00ableft\u00bb row_border_radius=\u00abnone\u00bb row_border_radius_applies=\u00abbg\u00bb overlay_strength=\u00ab0.3\u00bb gradient_direction=\u00ableft_to_right\u00bb shape_divider_position=\u00abbottom\u00bb\u2026<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-sidebar.php","meta":{"wp_typography_post_enhancements_disabled":false,"footnotes":""},"class_list":["post-7374","page","type-page","status-publish"],"_links":{"self":[{"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/pages\/7374","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/comments?post=7374"}],"version-history":[{"count":8,"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/pages\/7374\/revisions"}],"predecessor-version":[{"id":7386,"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/pages\/7374\/revisions\/7386"}],"wp:attachment":[{"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/media?parent=7374"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}What\u2019s bet\u00adter: raw or cooked?<\/h3>\n
What about fro\u00adzen fruit or veg?<\/h3>\n
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\n<\/strong>Schwei\u00adze\u00adri\u00adsches Rotes Kreuz, Ern\u00e4h\u00adrung, Blutspenderatgeber<\/p>\n\n
\n<\/strong>it takes a tho\u00adrough\u00adly com\u00adbi\u00adned blend of plant-based pro\u00adte\u00adins to cover the amount and qua\u00adli\u00adty of ami\u00adno acids \u2013 espe\u00adci\u00adal\u00adly for acti\u00adve peo\u00adp\u00adle. to cover the amount and qua\u00adli\u00adty of ami\u00adno acids \u2013 espe\u00adci\u00adal\u00adly for acti\u00adve peo\u00adp\u00adle. By com\u00adbi\u00adning ide\u00adal sources, the pro\u00adte\u00adin-score can be raised.<\/p>\n
They play a key role in pre\u00adven\u00adting inflamm\u00ada\u00adti\u00adons in our body and sup\u00adport our immu\u00adne sys\u00adtem. Plant-foods con\u00adtain less of the Ome\u00adga-3s. They are good in redu\u00adcing the risk of car\u00addio\u00advas\u00adcu\u00adlar dise\u00ada\u00adses and other inflamm\u00ada\u00adto\u00adry ill\u00adnesses. Ani\u00admal foods such as dairy, fat\u00adty fish, grass-fed beef are good Omega\u20113 sources.<\/p>\n
\n<\/sub>Meat or liver con\u00adta\u00adins a lot of vit\u00adamin B12<\/sub> (coba\u00adla\u00admin), fol\u00adlo\u00adwed by fish, cheese or eggs. By cut\u00adting all sorts of ani\u00admal foods from your diet, you hard\u00adly get enough coba\u00adla\u00admin wit\u00adhout using any sup\u00adple\u00adments. cheese or eggs. By cut\u00adting all sorts of ani\u00admal foods from your diet, you hard\u00adly get enough B12<\/sub> wit\u00adhout using any supplements.<\/p>\n
\n<\/sub>Actual\u00adly this is more a hor\u00admo\u00adne than a vit\u00adamin. Our skin pro\u00addu\u00adces it from cho\u00adle\u00adste\u00adrol under suf\u00adfi\u00adci\u00adent suns\u00adhi\u00adne expo\u00adsure. Ani\u00admal food sources (D3) are more effec\u00adti\u00adve than their plant-based coun\u00adter\u00adparts (con\u00adtai\u00adning a less effec\u00adti\u00adve form, D2<\/sub> ).<\/p>\n
The\u00adse mine\u00adrals occur in les\u00adser amounts in plants a\/\u200bo with a lower bioavailability.<\/p>\n
\n<\/strong>With an omni\u00advo\u00adre, mixed & balan\u00adced diet, we have the least risk to suf\u00adfer from nut\u00adri\u00adent def\u00adfi\u00adci\u00aden\u00adci\u00ades. This on its\u00adelf does\u00adn\u2019t gua\u00adran\u00adtee though, that we are tal\u00adking about a healt\u00adhy diet. This is whe\u00adre most stu\u00addies fall apart, clai\u00adming vega\u00adtri\u00adans \/\u200bvegans eat heal\u00adtiher. It\u2019s almost impos\u00adsi\u00adble to compa\u00adre the\u00adse diets like for like. A long-term com\u00adpa\u00adri\u00adson with equal\u00adly ener\u00adgy balan\u00adce and nut\u00adri\u00adent inta\u00adke would be necessary.<\/p>\n\n
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\n
\n<\/strong>Pro\u00adte\u00adin-enri\u00adched pro\u00adducts are not supe\u00adri\u00ador to \u201cnor\u00admal\u201d food. They can help to achie\u00adve desi\u00adred con\u00adsump\u00adti\u00adon, but are not a magic bul\u00adlet. It is best to eat a healt\u00adhy, mixed diet throug\u00adhout the day and to choo\u00adse real food first befo\u00adre rely\u00ading on supplements.<\/p>\n\n
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