VSK doctor named restrictions on the “kebab” diet for the holidays – Russia today Posting in CHAT: Russia Shashlik is one of the traditional and favorite spring dishes of Russians. Meat is an important part of the daily diet, but its effect on the body depends on many factors - cooking methods, side dishes, etc. Alina Krasikova, therapist and nutritionist at the Digital Clinic of the VSK Insurance House, talks about the benefits and harms of shashlik, the healthiest recipes for its preparation and the optimal amount of food in the diet for men and women. Animal proteins are an important part of a healthy diet. For average-weight men, the recommended protein intake is about 60 grams per day, and for women it's about 50 grams per day. So, 100 grams of beef contains approximately 25 grams of protein. This means that a man needs to consume about 250 grams of beef (or no more than five pieces of kebabs) per day, and a woman needs about 200 grams (or four pieces of kebabs). 100 grams of chicken meat contains approximately 31 grams of protein. This means that men should consume approximately 200 grams of chicken (or four pieces of kebabs) per day, and women should consume about 150 grams (or three pieces of kebabs). It is also worth considering that animal protein is found not only in meat, but also in other products (fish, dairy products, eggs), i.e., with them, meat consumption in the diet should be even less. Among the classic side dishes that perfectly complement grilled meat is a vegetable salad of fresh tomatoes, cucumbers, peppers, herbs and onions. Another popular and healthy option is baked vegetables (tomatoes, peppers and eggplants). They are rich in vitamins, minerals, antioxidants and fiber, which are important for maintaining a healthy heart and immune system. When baked, vegetables retain their beneficial properties, but you need to pay attention to the method of preparing them. It is advisable to bake vegetables without excess oil or adding a large amount of salt or sauces, so as not to increase the calorie content of the dish. You should avoid “heavy” side dishes for barbecue (this includes, for example, potatoes). It is also worth limiting your consumption of white bread and other fast carbohydrates to avoid a sharp increase in blood sugar levels. To minimize the harm of barbecue to the body, it is important to adhere to five basic tips. 1. Choose quality meat: it is preferable to use lean cuts of meat without skin. This will reduce the saturated fat and calories in the dish. 2. Use simple recipes: instead of mayonnaise or fatty sauces, give preference to simple and light marinades based on lemon juice, olive oil, spices and herbs. 3. Prefer regular firewood: When preparing a barbecue, it is better to use natural wood or charcoal instead of wood briquettes or fast-burning coals. This will help avoid the formation of harmful compounds that can form when burning low-quality fuel. 4. Add Vegetables: To increase the nutritional value and reduce the calorie content of your kebabs, add pieces of vegetables, such as tomatoes, peppers, pumpkin or onions, to your kebabs. They will enrich the meat with vitamins, minerals and fiber. 5. Do not overdry the meat: overdried meat contains an increased level of carcinogens formed during processing at high temperatures. Following these simple tips will help reduce the harm of eating barbecue and make it a healthier and healthier dish for the whole family. Also, when properly prepared and consumed, there is no need to change your daily level of physical activity. “The idea that you should 'work' on the food you eat by increasing your physical activity is important in striving for a healthy balance between diet and exercise. This could be sports, walks in the fresh air, yoga, or even simple exercises at home. balanced diet – a diet that includes vegetables, fruits, proteins, grains and healthy fats. It is important to learn to listen to the signals of your body, avoid excessive sleep and rest, lead a healthy lifestyle out of love for your body, and not out of guilt or the desire to punish yourself for eating,” notes Alina Krasikova, general practitioner, nutritionist at the Digital Clinic » Insurance House VSK. Source link Source link
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Врач ВСК назвал ограничения на «шашлычную» диету на праздники
Шашлык – одно из традиционных и любимых весенних блюд россиян. Мясо — важная часть ежедневного рациона, но его влияние на организм зависит от многих факторов — способов приготовления, гарниров и т. д. Алина Красикова, терапевт и диетолог Цифровой клиники Страхового Дома ВСК, рассказывает о пользе и вреде шашлыка, самых полезных рецептах его приготовления и оптимальном количестве продуктов в рационе для мужчин и женщин. Животные белки являются важной частью здорового питания. Для мужчин со средним весом рекомендуемое потребление белка составляет около 60 граммов в день, а для женщин — около 50 граммов в день. Так, в 100 граммах говядины содержится примерно 25 граммов белка. Это означает, что мужчине необходимо потреблять около 250 граммов говядины (или не более пяти кусков шашлыка) в день, а женщине — около 200 граммов (или четырех кусков шашлыка). В 100 граммах куриного мяса содержится примерно 31 грамм белка. Это означает, что мужчинам следует потреблять примерно 200 граммов куриного мяса (или четыре куска шашлыка) в день, а женщинам – около 150 граммов (или три куска шашлыка). Также стоит учитывать, что животный белок содержится не только в мясе, но и в других продуктах (рыбе, молочных продуктах, яйцах), т. е. при них потребление мяса в рационе должно быть еще меньше. Среди классических гарниров, прекрасно дополняющих мясо на гриле, – овощной салат из свежих помидоров, огурцов, перца, зелени и лука. Еще один популярный и полезный вариант – запеченные овощи (помидоры, перец и баклажаны). Они богаты витаминами, минералами, антиоксидантами и клетчаткой, которые важны для поддержания здоровья сердца и иммунной системы. При запекании овощи сохраняют свои полезные свойства, но необходимо обратить внимание на способ их приготовления. Овощи желательно запекать без лишнего масла и добавления большого количества соли или соусов, чтобы не повышать калорийность блюда. Следует избегать «тяжелых» гарниров к шашлыку (к ним относится, например, картофель). Также стоит ограничить потребление белого хлеба и других быстрых углеводов, чтобы избежать резкого повышения уровня сахара в крови. Чтобы свести к минимуму вред шашлыка для организма, важно придерживаться пяти основных советов. 1. Выбирайте качественное мясо: предпочтительнее использовать нежирные куски мяса без кожицы. Это уменьшит содержание насыщенных жиров и калорий в блюде. 2. Используйте простые рецепты: вместо майонеза или жирных соусов отдавайте предпочтение простым и легким маринадам на основе лимонного сока, оливкового масла, специй и трав. 3. Отдавайте предпочтение обычным дровам: при приготовлении барбекю лучше использовать натуральную древесину или уголь вместо древесных брикетов или быстрогорящих углей. Это поможет избежать образования вредных соединений, которые могут образоваться при сжигании некачественного топлива. 4. Добавляйте овощи: Чтобы повысить пищевую ценность и снизить калорийность шашлыков, добавьте в шашлычки кусочки овощей, например, помидоров, перца, тыквы или лука. Они обогатят мясо витаминами, минералами и клетчаткой. 5. Не пересушивайте мясо: в пересушенном мясе содержится повышенный уровень канцерогенов, образующихся при обработке при высоких температурах. Соблюдение этих простых советов поможет снизить вред употребления шашлыка и сделать его более полезным и полезным блюдом для всей семьи. Также при правильном приготовлении и употреблении нет необходимости менять ежедневный уровень физической активности. «Идея о том, что вы должны «работать» над едой, которую вы едите, увеличивая физическую активность, важна для стремления к здоровому балансу между питанием и физическими упражнениями. Это может быть спорт, прогулки на свежем воздухе, йога или даже простые упражнения дома. сбалансированная диета – диета, включающая овощи, фрукты, белки, зерновые и полезные жиры. Важно научиться прислушиваться к сигналам своего организма, избегать чрезмерного сна и отдыха, вести здоровый образ жизни из любви к своему телу, а не из чувства вины или желание наказать себя за еду», — отмечает Алина Красикова, врач-терапевт, диетолог «Цифровой клиники» Страхового Дома ВСК. Source link
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“We must be a reliable support for our defenders.” A journalist from RIA Voronezh created a volunteer detachment to help soldiers of the Northern Military District Posting in CHAT: Russia Liskinets Nikolai Kardashov is 74 years old, of which he has been engaged in journalism for more than 40 years. In recent years, he worked as a correspondent for the regional newspaper Liskinskiye Izvestia (a branch of RIA Voronezh). During his time working in the media, he had to change quickly - this is the main characteristic of the profession. Mastering a digital camera instead of a film camera, getting used to a computer keyboard instead of a fountain pen, moving from the sometimes relaxed pace of a regional newspaper to a rigid news schedule. But the main thing remained unchanged - care. This is what prompted the hero of our article from the very beginning of the special operation to create a volunteer community to help the Soldiers’ Bread soldiers. For the first time, Nikolai Kardashov went to the military zone of the Northern Military District. March 2022. – At that time, the Zvezda volunteer detachment did not yet exist. But there was a great desire to help our defenders - with words of support and gifts that we delivered to contractors in one of the areas,” said Nikolai Kardashov. Photo by Valeria Avdokhina (from the archive) The soldiers, who had recently returned from Syria, again stood up for the defense of the Motherland, as soon as it was necessary, without even being at home for several months - They carefully took jars of homemade jams and pickles, still preserving the smells of the field cellars. It was clear: they. They missed everything at home, but did not remain in debt. A fellow countryman, a major, ordered something over the radio, and a camouflaged UAZ brought us a dozen trays of red bread baked in the field bakery “Share our bread with all the Liskians. helped us collect donations for us,” the soldiers asked. We complied with their request. This exchange became a kind of starting point in the birth of our volunteer movement, recalled Nikolai Alekseevich. Such different requests After learning about the journalist’s trips, people began to contact him. The idea arose to create a volunteer detachment “Zvezda”, the active participants of which were residents of Liskin who had not previously known each other - artist Tatyana Kotova, English teacher Sofya Povolotskaya, ambulance driver Vladimir Zheleznov, the wife of a soldier from Dagestan. . Gulzhanat, entrepreneur Vladimir Shurupov, former contract soldier Vladimir Konovchenko, railway workers Evgeny Plitos and Vasily Shchibunov, car service mechanic Evgeny Cherkasov, nurse Marina Zakharchenko and many others. First, the volunteers agreed on the main thing: to fulfill the requests of the soldiers. , regardless of the place of their mobilization - they are all our own, family. Transfer humanitarian aid exclusively from hand to hand, without intermediaries. Help the relatives of soldiers who have not been in contact for a long time find them. The priority is personal parcels from relatives of fighters and assistance to the wounded in combat hospitals. Telegram created the “Star” chat to receive applications from departments and reports on trips to them. During the SVO, Zvezda volunteers made 53 trips to the combat zone and delivered about 180 tons of humanitarian aid to the fighters of the Lugansk, Donetsk and Kherson directions. Today the group has more than 1.1 thousand members. Volunteers are actively helped not only by Liskin residents, but also by residents of Bobrovsky, Ramonsky, Olkhovatsky, Repyovsky districts, as well as volunteers from Voronezh, Gus-Khrustalny, Togliatti, Moscow, Rybinsk, Pereslavl-Zalessky, Orel, Novosibirsk. With their help, two Niva and one UAZ vehicles, nine diesel generators, two quadcopters and about 800 camouflage nets were purchased and handed over to the fighters. There were also interesting requests. The tankers standing in the direction of Flint's matchmaker asked volunteers to bring them cats. “The mice began to bother the soldiers in the trenches. They destroyed not only food, but also chewed cell phone buttons, radio wires, shoes and communication cables. We had to bring “cat special forces” to the guys, who, according to them, had a great fight with the gray “occupiers,” explained Nikolai Kardashov. The soldiers thanked the Liskinites for their “fighting” cats. One, as soon as we released her into the dugout, immediately caught three mice, so we nicknamed her the Dictator. The other one is a little slower - we gave her the nickname Pension,” wrote fighter Dmitry “Salary”. According to Nikolai Kardashov, he especially remembered the trip to one of the field hospitals where Alexander Liskinets was wounded. His twin brother Mikhail asked volunteers to help find his brother and organize a meeting for them. “We decided that such a surprise would be an excellent incentive for a quick recovery, so we did not warn Alexander in advance. We arrived at the hospital. While the soldiers were reloading our gifts, we asked Sasha to leave the room and drive the Gazelle to pick up the personalized parcel. Mikhail was already waiting for him at the car. Even experienced fighters were touched when they saw this, Nikolai Kardashov recalled. Every time, returning from another trip, Zvezda volunteers meet with schoolchildren and students, tell them about the fighting spirit of our soldiers and donate trophies for the school museums of one of the schools. We told the children , how they met a wounded compatriot in the hospital. He was unable to call his family because his mobile phone was damaged in the explosion. We quickly bought him a phone from a nearby store, and the fighter happily told his wife and children that he was alive. After this meeting, an eighth-grader came up to us, hugged us and said: “Thank you for helping my dad then, he told us about your help,” said Nikolai Kardashov, even in the current difficult times there are people who are far from volunteers who ask , how many volunteers receive a salary and why risky trips to the Northern Military District are needed - We invite such people to travel with us at least once to see the faces of the soldiers waiting for us. Or look for answers in the children's letters and drawings we bring. We give our defenders the most important thing - a feeling of reliable support. This cannot be measured by material values. This is how a volunteer’s “salary” is structured, explained RIA Voronezh journalist Nikolai Kardashov was born in the village of Repyevka, Voronezh region in 1950. Graduated from the Faculty of Philology of the Voronezh Pedagogical Institute. He worked as his own correspondent for the newspapers Komunumo and Antoine. Awarded the Badge of Honor of the Union of Journalists of Russia (2009) and the Certificate of Honor of the Ministry of Communications and Mass Communications of the Russian Federation (Liskinsky District Book of Honor Award 2010 in the nomination). Among the people and for the people" (2014). Last year, Nikolai Kardashov received gratitude and a fire extinguisher from Liskinsky fire station No. 21 for saving a nine-year-old girl from a burning apartment. In March of this year, the journalist received the medal of the Russian Ministry of Emergency Situations “For rescue in a fire.” Did you notice the error? Select it with the mouse and press Ctrl+Enter. 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