-THE IMPORTANCE OF CALCIUM, PHOSPHORUS,AND SODIUM TO THE BODY-

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THE IMPORTANCE OF CALCIUM AND PHOSPHORUS TO THE BODY.

-Phosphorus is an essential mineral primarily used for growth and repair of body cells and tissues. Phosphorus is involved in the release of energy from fat, protein, and carbohydrates during metabolism, and in the formation of DNA and many enzymes.

-Normally the body produces acid and alkalis and this balance is critical. Phosphorus plays a major role in keeping this balance. Therefore, they together with calcium and phosphorus, provides structure and strength. Calcium and phosphorus are used for building bones and teeth, giving rigidity to the structures. Bone is continually being rebuilt with new bone being formed. Calcium circulates in the blood and appears in other body tissues where it helps blood to clot, muscles to contract (including the heart muscle) and nerves to transmit impulses. Calcium salts provide rigidity to the skeleton.

-Adults use average about 30% absorbtion of calcium, but during growth and pregnancy the additional calcium is needed but, about 60% Calcium is absorbed. Postmenopausal women, who are at high risk of developing osteoporosis, tend to absorb the least calcium.

-Without milk or milk products in a diet, it is difficult to get enough calcium. Other sources of calcium include salmon, sardines and several greens such as broccoli, turnip greens, spinach, beet greens, parsley.

– THE IMPORTANCE OF SODIUM TO THE BODY.-

-Sodium is a mineral that your body must have in order to function properly. Sodium works in concert with potassium to maintain normal water balance in the body. Sodium is needed for muscles to contract and nerve impulses to be transmitted.

-Closely related to sodium’s role in the maintenance of normal fluid levels is the part it plays in controlling your body’s blood volume and thus blood and thus blood pressure.

-Sodium also helps transport other minerals and substances into, and out of cells. Also the flow of sodium and potassium inside and outside cells creates and electrical gradient. This electrical activity is important for performing work and communication, especially for nerve and muscle tissue. For example, nerves use the flow of electrolytes to send signals, the beating of the heart is coordinated by the flow of electrolytes and muscles use it to signal for contraction. Table salt (sodium chloride) is the major source of sodium in diet. One teaspoon of salt contains 2 grams of sodium. In addition, baking powder and baking soda include sodium.

-ARE MINERALS TOXIC AT HIGH DOSES?-

-Like vitamins, minerals can also be toxic at high doses. An increase in sodium concentration in the bloodstream can be toxic. Increases plasma sodium, which is called hypernatremia, causes the cells in various body tissues. Potassium is potentially quite toxic, however, potassium poisoning is usually prevented because of the vomiting reflex.

-The consumption of food result in mild increases in the concentration of potassium in the bloodstream, but these levels of potassium do not become toxic because of the uptake of potassium by various cells of the body as well as by the action of the kidneys transferring the potassium ions from the blood to the urine. Calcium and phosphate ; Calcium toxicity is rare, but overconsumption of calcium supplements may lead to deposit of calcium phosphate in the soft tissues of the body. Phosphate toxicity can result from the overuse of laxatives or enemas that contain phosphate. Iron toxicity is not unusual in small children , meaning that a child who accidentally eats more iron tablets may die as a result of iron poisoning.

-Unfortunately children eat large amounts of these iron pills because they look like candy. Zink toxicity is rare but it is more likely to occur in adults than children. Copper toxicity in humans is usually the result of disease. Manganese toxicity is most likely adults, it occurs most commonly in miner workers. The symptoms include a mental disorder, hallucinations, and difficulty in walking.

 

 

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-WHAT IS DIET-

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Hi everyone!

Some people try to do kind of diet time to time, and it feels like they are doing everything right, but still they are not seeing a good result. Before beginning diet, we should ask that question, What is Diet? If we learn the question’s answer, we make progress about losing weight. Here are some informations from my Nutrition lesson summary. Enjoy it!

-WHAT IS DIET?

Diet can refer to the food and drink a person consumes daily and the mental and physical circumtances connected to eat. This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight. There is a difference between men and women with regards to where fat accumulates in the body.

We need a balanced diet which is important our body, because your organs and tissues need proper nutrition to work effectively. If we have poor nutrition, our body are more prone to disease, infection, fatigue and poor performance. Children with a poor diet run the risk of growth and develop mental problems and poor academic performance.

In addition rising level of obesity and diabetes in the world are prime examples of the effects of poor diet and a lack of exercise. Diet is often referred to as some dietary regimen for losing weight. A good diet is a nutritional lifestyle that promotes good healthy. A good diet must include several food groups because one single group cannot provide everything a human needs for good health. In fact you should not feel that you are on a diet at all.

-THE ROLE GLYCOGEN PLAYS IN WEIGHT LOSS THAT IS TOO RAPID-

The liver then converts the glycogen into glucose for use as blood glucose, in the early stages of a crash diet, the glycogen is taken from reserves of fat. The same process that breaks down fat also breaks down glycogen stored in the muscles and liver of the body. Each molecule of glycogen is linked to four times its weight in water so weight loss is no longer just fat, it is muscle tissue and water.

-DAILY FOR ABOUT 1500 CALORIES ; For example, When you eat carbohydrate, only a certain amount can be used or circulated in the bloodstream at any one time. What can’t be used immediately needs to be stored. The carbohydrate is broken down and converted to a substance called glycogen, ready to be stored in liver or the muscle cells to be used at a later date. A healthy adult store glycogen in the liver and in the muscle cells. If your glycogen levels drop, you can lose weight.

-WHY CRASH DIETS, SKIMPY MEALS AND SKIPPING MEALS DO NOT CONTRIBUTE TO PERMANENT WEIGHT CONTROL. –

Crash dieting, skimpy meals and skipping meals may work in the short term but not in the long term run. The reason that these people have mostly lost is fluid and muscle tissue, not fat, unfortunately, the fluid is not just excess water, it contains much of the ‘instant energy’ that the body requires. The body does not understand the concept of dieting. This why; even though they are eating very little, people on crash diets find that their bodies do not easily shed the excess weight. Even more concerning is the fact that the lowering of the metabolism can continue beyond the dieting period. This result in the familiar yo-yo effect, where a dieter loses some weight, only to rebound to a higher weight then when they started.

-DOES CRASH DIETING INCREASE THE SODIUM LEVELS IN BODY?

If you crash dieting, Low carbohydrate levels also lead to depletion of your body’s sodium level, so the body sheds water to balance out the sodium loss. Sodium deficiency is particularly dangerous. These electrolytes are used by your body to ensure nerve and muscle function.

 

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CRISPY POTATO ROSTI WITH CHEESE

 

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Potato Rosti with cheese-mommy cook for me

Total time: 1 hour

Level: Easy

Serve: 4 to 6

Hi Everyone!

Rosti is a Swiss dish and it is made from potato also it can be described like a potato pancake. When I went to Switzerland I tried potato rosti and it was super delicious, therefore recently, I have made Swiss Potato Rosti for my family and my friends, I tried a different technique which made the rosti crisper on the outside, but did gentle interior and it was topped with cooked egg and served with salad, they were happy for trying Swiss potato rosti and it was very tasty. Therefore, I want to share my Rosti recipe with you. Enjoy it!

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-KAŞIBEYAZ RESTAURANT IN ANKARA-TURKEY

-RESTAURANT REVIEW/ KAŞIBEYAZ RESTAURANT IN ANKARA-TURKEY-

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Kaşıbeyaz Restaurant in Ankara-TURKEY

-Hi everybody!
If you are in Ankara-Turkey or visiting to Ankara and you are looking for a good traditional restaurant, it is worthy to visit. Kaşibeyaz Restaurant is well- known restaurant in Istanbul-Turkey and The restaurant was opened a new branch of Ankara about 2 years ago.

There was two reason I went to this restaurant. First reason is that, I wanted to try traditional food and to experience a local culture, they were pretty good.Second reason, It has an excellent location, because the restaurant located in the middle of the Ataturk Forest Botany and we have visited it recently, The restaurant has been decorated with a nice classic style also it has South Eastern Anatolia kitchen. We had a pleasant surprise in there they offered a full selection grilled meat and kofte, flat bread, salad, grilled peppers, tomato, even excellent sliced fruits! Yes, you read that right, and I tried all of the food on my table, in addition, grilled kofte was spicy also the meat was juicy, buttery, well-done and so good. Also, If you want to experience something than typical meze or kofta-meat, you can try ‘Mumbar Dolma’ the Dolma is made from cleaned sheep intestine,(cleaned sheep intestine is stuffed with ground meat, rice, herb, spices, butter and than stuffed intestine cooks in a saucepan).

In addition, the appetiser was simple but very enjoyable. Salad was made fresh herb with grape vinegar sauce, it was mouth-watering . Service was very friendly, if you don’t know speaking Turkish it doesn’t matter, because the menu has been prepared in English and Turkish. Also if you would like to choose a clean restaurant, I have to say that, the restaurant was clean. However, their dinner music choosing was not good, they should choose a relaxing music. They have a huge, good garden and a smoking lounge. Families prefer to go there in general and Some time, Business meetings do in there. But they don’t serve booze at  Kasibeyaz Restaurant in Ankara. They serve some treat,  such as; fruit, tea and coffee.

Finally, the restaurant was no crowded too much and the food was a bit costly at this restaurant. Nevertheless, We were happy to make the reservation and I have took some photo for you. I hope, you will enjoy!

 

 

 

Kaşıbeyaz Restaurant Adress in Ankara-TURKEY: Ataturk Orman Ciftligi, Emniyet Mahallesi, No:72, Yenimahalle, Ankara.

 

– APPLE COOKIE ROLLS WITH WALNUT-

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Hello Everybody!

I have baked Turkish Cookie Apple Roll (It’s Turkish name is an Elmali Pasta), it stuffed with cooked apple- walnut. In fact, it is so delicious and the apple cookie rolled  melt-in-your-mouth, also it makes so easy and you need just handful ingredient for it. Enjoy it!

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HOMEMADE TAHINI BREAD

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Bake time= 8-10 minutes

Level= Easy

Serve=12

Tahini is usually  used to make humus or make dressing for salads or garnish over some vegetable. Using it for bread is uncommon in the world but it is used in Mediterranean, and Middle Eastern cuisines and  Turkish cuisine know what they are doing and they make perfect delicious bread or sell rolls with it. Tahini bread is also traditional in Turkey.Tahini bread usually sold in the bakeries in the feast time and fast month. Also Tahini’s versatility has made it very popular all throughout Turkey and they mix tahini with Pekmez.(Pekmez=a jam like substance made from grapes, figs or mulberries.) They usually prepare this mixture for breakfast and it is especially popular during the winter time.

Tahini bread rolls, this delicious soft rolls have a wonderful sesame butter texture, it is also a wonderful alternative for those with nut allergies.Homemade Tahini bread can easily be  made for a family in your kitchen, however this is much easier to make by just following the simple technique I used. It is  very rich and addictive and perfect with a cup of tea or coffee. Enjoy!

TAHINI HEALTH BENEFITS: Tahini is a seed butter made from sesame seeds that are toasted and ground.Tahini contains more protein than nuts. It’s a rich source of B vitamins (B1, B2, B3,B5 and B15 )that boost energy and brain function. They promote healthy cell growth and including that of red blood cells, which will help prevent Anemia. They support and increase the rate of metabolism, enhance immunity and nervous system function as well as helping to maintain healthy skin and muscle tone.Vitamin E , which is protective against heart stroke and heart disease. Also tahini has  important minerals, such magnesium, iron, and calcium. Tahini is very easy to digest and many of its nutrients find their way in to the blood stream within about an hour of  consumption.

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FRESH TOMATO SALSA

 

 

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This salsa recipe is really tasty, fresh, healthy, and made one step. There is no fat or sugar in it and the salsa has the advantage of being a tomato salad.You just need chopped up tomatoes, chiles, fresh green pepper,onions, some lemon juice,parsley and some seasoning. It is very easy to make. Enjoy it!

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