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29/10/2021

What is buckwheat tea and why drink him?

"Everyone knows that green tea is rich in antioxidants and soothes well, and black - contains polyphenols and it is not worse than coffee. But about the benefits of buckwheat tea, which, unlike the first two, can be brewed in the evening and drink in unlimited quantities, heard few. We tell what it looks like and what is its benefit.

What is buckwheat tea?

Bucky tea is a drink from fermented and fried hammer unwinding wild buckwheat, which is also called Tatar buckwheat. Southern Russia is considered to be the birthplace of herbaceous plant, but now it is grown mainly in the territory of the south-western and northern provinces of China. The tea from the buckwheat seeds appeared there and was called Qiao.

Nasyovka It turns out: why buckwheat Tatar, but grows in China? The fact is that in Russia it was exterminated as a w**d plant, and now comes to us mainly from Asia countries. There, it was ""domesticated"" and turned out of a wild grade into a cultural plant, growing it with whole plantations. Respondent Chinese immediately let the plant in turn and began to use in medicine.

What is the benefit and what vitamins does it contain?

Unlike the usual buckwheat, the wilderness concentration of the routine, a biologically active substance, 100 times more, notes Ulyana Rumyantsev, Candidate of Medical Sciences, an endocrinologist and a dietologist of the SM Clinic Medical Center. A lot in drink and vitamin A, E, almost all vitamins of group B, as well as flavonoids, antioxidants, protein and fiber. Each of these valuables has its useful properties, namely: antioxidants prevent the formation of free radicals in the body, which damage our cells and organs - in this case they become vulnerable to viruses and bacteria. Studies show that these biologically active substances still improve the work of the digestive system;

Rutin is vitamin P, which strengthens the capillaries, regulates blood glucose levels and increases immunity. And he also suppresses the formation of the neurotransmitter of histamine, which is important for allergies. Vitamin P sources are not so much - basically it is citrus and berries, but they can be used by them.

Lizin is an indispensable amino acid, which is not produced by our organism. It is a construction material for a protein - it is necessary for muscle growth, hormone production and normal operation of immunity;

Catechins, natural antioxidants, help in the fight against excess weight - under the influence of these substances the body spends more energy and consumes fat reserves. Plus, there are fiber in tea - it gives food volume and retains a feeling of satiety for a long time. So take a note: Bucky tea is the perfect replacement for high-calorie drinks.

How to brew it correctly?

Buckwheat tea is very simple: 1 teaspoon with a hammer of Tatar buckwheat poured 100 ml of boiling water and insisted under the lid for 2 minutes. If you insist longer, the aroma and taste is obtained more saturated. At the same time, boiling water can be added 3-4 times in the same welding. The drink is yellow, the saturation of which depends on the duration of the brewing and the concentration of buckwheat on the volume of water.

What are the contraindications?

According to the endocrinologist's doctor and the dietologist Ulyana Rumyantseva, the buckwheat tea does not have contraindications - it can be drunk even in large quantities: ""Unlike conventional black and green tea, the buckwheat does not contain TEIN alkaloids, teofiline and theobromin, which stimulate the nervous system.

Since there is no caffeine in the drink, it does not activate the work of the cardiovascular system and does not increase blood pressure. Compared to other beverages that accelerate the pulse, increase the acidity of the gastric juice and increase the risk of exacerbation of the ulcer of the stomach, duodenum, gastritis with increased acidity, the buckwheat tea does not threaten these consequences. ""

How to choose a buckwheat tea?

To distinguish the real buckwheat tea from the fake from ordinary buckwheat will not be difficult. The drink is distinguished by a pronounced aroma of nut baking from buckwheat flour - among the ordinary cultural variety of buckwheat, the usual smell of buckwheat. When choosing a buckwheat tea, pay attention to the grain size - the smaller the grains, the younger buckwheat and the more useful substances in it, the nutritionist notes. The color of the grains also matters - too light grains indicate an insufficient roasting. There is nothing bad in this, but when brewing the drink is less saturated in color, aroma and taste.

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Photo: pexels.com; Realchinatea.ru."

26/10/2021

Why do you need carbohydrate loading, and how to do it right? We disassemble recommendations and typical errors

"In the running community dinner, consisting of a large sack of pasta on the night before the start, does not cause surprise and extra questions. Athletes in sports for endurance know about the value of carbohydrate loading, especially when overcoming long distances like a marathon. Today we'll figure it out in the main aspects of pre-site and typical errors, which sometimes admit athletes.

What is carbohydrate loading?

Carbohydrate load is a special diet, with the help of which the athletes increase the glycogen reserves in the muscles and liver during preparation for various competitions - run, cycling, long-term swimming, ski racing. The body is able to assimilate from sports nutrition and drinks about 60 g of carbohydrates per hour, which is clearly not enough if you are going to run, ride or sailing a long distance quickly.

And how are carbohydrates and endurance connected?

Dr. Monic Ryan, author of the book ""Nutrition in Sports for Endurance"" explains that when you eat a macaron plate, most of the carbohydrates are postponed in the form of glycogen in muscles and liver. Glycogen is the most affordable form of energy during the overcoming distance, but not the only source.

What is glycogen, how does it affect our workouts and is it possible to increase its reserves in the body?

At distances from the half-marathon and the more you burn and glycogen, and fat. But fat is a less effective source of energy, so the body has to work diligently to convert it into fuel.

When you ends with glycogen during the race, you get drunk in the so-called ""wall"": movements slow down, because the body is trying to recycle fat into energy. That is why the correct layout is important when overcoming the distance, because Glycogen's reserves are enough for only 90 minutes of intensive run.

If you run the marathon, you should clearly understand the average pace, in which you will spend glycogen and fat in the correct proportions, and which will not lead you to the ""wall"" in the second half of the distance.

The role of food before long runs began to study in the 60s of the last century

In the 1960s, the athletes began experimenting with food and found out the experimental way that 3-4 days of abandonment of carbohydrates, followed by 3-4 days of overeating, practically doubled glycogen reserves in the muscles, which made it easier to transfer long-lasting signs. However, such a long restriction in the consumption of carbohydrates led to the disorders of the gastrointestinal tract, so the athletes continued to study other carbohydrate options.

By the 1980s, athletes came to the fact that the three-day discharge-loading cycle of carbohydrates gave the same effect as an 8-day, while there were no side effects.

In 2002, the University of Western Australia conducted a study with the participation of professional cyclists: they were twisted with high intensity pedals (130% of the maximum oxygen consumption - VO2MAX) for 2.5 minutes and after that another 30 seconds worked until a complete failure. The athletes were then gave food rich in carbohydrates with a high glycemic index, and for 24 hours, muscle glycogen reserves increased by 80% compared with the initial values.

In 2013, the study of the University of Minnesota showed that, if you increase the consumption of carbohydrates per day, one and a half to the race, then you will improve the finishing time of your first marathon by 4% relative to the alleged result. Other factors - age, gender, body mass index - did not have the same influence as a change in nutrition before the start.

Of course, it is impossible to lower an individual factor and the fact that excessive carbohydrate consumption increases body weight. Therefore, the US coach and record holder among Veterans Pete McGill recommends the first time to increase the share of carbohydrates in the diet to 70% over three days before the start and check the body's reaction.

How to load carbohydrates correctly?

Professor Harvard University and Marathon-like-amateur with a personal record 2:55 Benjamin Rapoport offers the following scheme like that using professional athletes: for 6 weeks to Marathon: Try to eat a little more carbohydrates two days before a long jogging. You can check which products are suitable for you, and which are not. Experiment within the framework of all preparation for the start. Be sure to check the sports nutrition (gels, isotonic) on jogs.

A week before Marathon: Make a power plan for the last week and run, based on the accumulated experience. Decide how many gels and which drinks you will need to overcome the distance.

2-3 days before the marathon: from now on, 85-95% of your diet should be only carbohydrates. It is best to load immediately after workout. At this point, the muscles are most actively absorbed by glycogen.

The day before the start: do not overeat. Dinner must be rich in carbohydrates, but it is not necessary to arrange a feast. Have a dinner in advance in order to have everything to digest before the departure to sleep. You must wake up in the morning with a sensation of easy hunger.

Morning before the start: 3 hours before the start of the race, eat 150 g of carbohydrates, such as a bagel and yogurt. If the start is completely early in the morning, then stand up at 3 o'clock in the morning, throw food and go to shove the remaining time.

Best food for carbohydrate bootbathoofel;

pasta;

White rice;

pancakes;

Rogani and bagels.

Typical errors

Sometimes amateur athletes incorrectly understand the essence of carbohydrate loading and allow a number of errors that ultimately affect well-being and result: an attempt to nourish on the last day: you don't have to try to dive into yourself forced carbohydrates on the eve of the start. Eat exactly as much as your body is able to assimilate.

Do not copy professional athletes: Some amateurs begin to repeat the training of experienced marathontes and a week before the start spend a long run until the glycogen reserves are fully exhausted. After that, they continue to train 3 days without the use of carbohydrates before starting the download. Such an approach can lead to injuries, as against the background of reduced energy, you will experience weakness in the muscles and joints.

Do not overeat, and the shift of accents: an increase in the consumption of carbohydrates is due to the substitution of other nutrients (proteins and fats), and not by increasing the overall calorie content of the diet. Remember this when drawing up a power plan.

An attempt to move the weight right before the start: with carbohydrate loading on each gram of stored glycogen, there are 4 g of water. An increase in body weight during this period is the normal response of the body. Do not try to dry a week before the start. If you want a low competitive weight, do this in the framework of the main training, and better in the offseason.

Eating a large amount of fiber: not all carbohydrate food is suitable for download. Products such as wholegrain bread or vegetables are overloading the gastrointestinal tract. Ideally go to simple carbohydrates - white rice, pasta of soft wheat varieties, white bread.

How not to fill out all the preparations for the start on the last day: Simple Tips from the Recordsman of the United States Raina Hall

Using the right power strategy before the start, you can fully realize all the capabilities of your body.

Do you use carbohydrate loading?

Photo: pexels.com/fotios-photos, Mateusz-Dach, Runffwpu, Pixabay, Klaus-Nielsen"

21/10/2021

The shoulder injuries in the sport are much more complicated than it seems. How to understand, after which you can continue the match, and where does the operation need?

"In the news or club reports, we often see the laconic news ""shoulder injury"", but often everything is not so simple: under this wording there may be a huge number of shoulder injuries and a shoulder belt. Tactics of treatment can be very different with different severity of the same injury. For example, we will analyze a typical injury in contact sports - damage to the acromial-clearable joint.

A little anatomy

Acromal-key joint (AKS) is a place of compound of acromion, one of the processes of the blades, and clavicle. This joint is needed to make the maximum volume of movements in the shoulder joint: first, it is the point of ""the stop"" of the clavicle that does not give shoulder too close to the chest. In such a retractable position, the hand can make the maximum volume of movements, as it will not interfere with neither a chest, nor the bone of the shoulder belt. Secondly, the compound of the clavicle and the blades increases the mobility of the blade, which allows you to make a greater volume of movements, using how the lever is already the spatula itself, since most of the muscles of the shoulder belt are attached to it.

The capsule of this joint is quite thin and without the tendons of the muscles of the shoulder belt and other ligaments, it would simply be able to perform their function. Such interrelation has two sides: with one this allows us to lift a large weight with one hand, transferring part of the load on the shoulder belt, on the other - if the load is too big, that is, the risk that it is in this place that the injury will happen in the first place.

Mechanism of injury

From jerks and other injuries, the joint insures a sufficiently large amount of muscles, but not always from direct strike. All the surrounding joints of the structure is much more and more stronger, so with direct contact, for example, falling on the shoulder, often does not withstand exactly the AKS. Such a trauma is typical with the unsuccessful landing right on the shoulder due to the high speed or foul rival.

For example, everyone remembers Foul Sergio Ramos on Salah. Then many have thought that the defender of Real walked Mohammed right shoulder, which grabbed, but it was not. In the screenshot you can see that Salah falls with all the body on the left shoulder, and Ramos also adds part of its own. And, by the way, the doctors examined the left shoulder.

Therefore, Ramos's fault here is only that he did not give Salah to group and land more mildly, which was the cause of injury. The doctor at the photo inspects how much the collar is shifted, and also painfully pressing it and, in principle, any impact on the shoulder belt. When the AKS is ruptured, the clavicle, since it does not hold anything already, it rises up - it is almost immediately striking when inspection. If the symptomatics is not so bright, then you can check the symptom of the keys - when pressed on the collar, it fails, as if the piano key, hence the name. It will be extremely painful - a healthy clavicle when pressed almost fixed.

Naturally, such a patient needs to be immediately removed from the game, to introduce an anesthetic, ideally impose a bandage to unload the hand and hospitalize to clarify the diagnosis.

Salah managed to avoid the worst

Mohammed was relatively lucky, such injuries could end in hockey. In the game against ""Carolina Harrrikenses"", the Washington Capitals player Ti Jay Oshu flew into full-time in the opponent's foul and went straight to the hospital with a fracture of the clavicle.

Given the huge speed, multiplied by the weight of the athlete in equipment, no protective outfit would save his shoulder from severe injury, except for a two-meter airbag.

There are less severe cases - Chris Paul after the fall continued the match and even went to the next

In May of this year, Chris Paul failed on the shoulder and the mechanism was very similar to the Salah injury, but in this case everything cost. Doctors checked the symptom of the key and checked there with no shower joint and, after anesthesia, allowed the floor to finish the match on the floor and even go to the next day after 2 days.

In the basketball, the shoulder injury is not uncommon, only the floor itself faced such an injury for the first time in his career.

So what do these cases differ and how to understand when a player can be seated again?

First of all, it is necessary to make an x-ray to assess how damaged by the joint and how strongly shifted the clavicle.

To establish a more accurate diagnosis, you can use x-ray with a load - the patient is given in hand cargo weighing a few kilograms and take a snapshot of both joints. Thus, the doctor sees the degree of shift of the clavicle is not alone, but with the load, which is more reliably, and can compare with a healthy hand. It helps to exclude erroneous diagnostics, as there are individual features that can be taken for dislocation.

The degree of damage is a fundamental moment when choosing treatment tactics. To do this, use Rockwood classification.



I will briefly explain how every degree of damage is different. No offset, stretching AKS, the rest of the ligaments are not affected. As a rule, damage to the first degree is found only on MRI, in the diagnosis of other injuries in this area, or when they did not find anything on the x-ray.

A slight offset up (less than 50% of the joint size), the discrete of the AKS, the stretching of the beak-cleaned ligament (CCS).

Pronounced shift up (100% of the size of the joint), the gap of the AKS and KKS

The same as at 3, but with a shift of the clavicle back, which breaks the trapezoid muscle.

The same as at 3, but the clavicle is stronger than shifted up (up to 300% of the joint size).

The clavicle is shifted down with the rupture of the ligaments described above.

Treatment and return time

The most difficult for solving and diagnostics is 3 degree in Rockwood, but about everything in order. 1 and 2 degree are treated strictly conservatively.

The 1st degree in professional sports, few people consider for a serious injury, and after a small pause in a couple of days and anesthesia, the athlete returns to training. Of course, it all depends on the involvement of their hands, but in general it can be classified as no more than a strong injury.

The 2nd degree is more serious injury. The athlete is freed from loads for 1-2 weeks, again, depending on the sport. Further, with the help of exercises on rehabilitation and physiothery, doctors are struggling with pain, edema and other signs of inflammation, and also strengthen the muscles of the shoulder belt. This should sufficiently stabilize the acromi-clavical joint, so that in 2-4 weeks already return to sports.

But with the injuries of the 3rd degree everything is quite difficult. First, they are very often disguised as easier injuries. On an x-ray without a load, it seems that they are not so significant, but on MRI and you can see the fibers of the stored ligaments. But these fibers will no longer cope with their function and only hold the joint from the exacerbation of the dislocation before damage to the level of the 5th degree.

In such a situation, operational treatment is already necessary, especially if it is a football goalkeeper, a hockey player, a basketball player or any other athlete, where the shoulder is actively involved in the training process. Some studies describe a successful conservative treatment with the help of strengthening the muscles of the shoulder belt, as at a 2nd degree, but it lasts such a treatment of about 8-10 weeks, and accurate numbers, how effective it is, not. Simply put, the rejection of the operation in this case is a rather risky decision.

An injuries of the 4th degree and are topized only with the operation - the clavicle is returned to normal and fixed with the help of metal structures and / or anchors. The technician is very much and they can differ much in different situations, here is an example of one of them.

After such intervention, about 2 weeks goes to fight inflammation, then projected by rehabilitation. Depending on the severity and volume of interventions, the return time is 6-8 weeks and more.

After that, the athlete fully returns to training and can use a hand without any restrictions, and the metal is cleaned after 6-10 months.

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Photo: GettyImages.ru/michael regan, Christian Petersen, Patrick Smith; Frames broadcast"

19/10/2021

09/07/2021

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05/07/2021

อย่ารอช้า จนถึงพรุ่งนี้ สิ่งที่คุณทำได้ในวันนี้

05/07/2021

ฟิตเนสเป็นค่าใช้จ่ายของความมีชีวิตชีวาและพลังงาน 💪