No. 12.pdf - von Magna Civitas eV

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The Cactus
An apple a day keeps the doctor away
Somehow this saying has lost it’s credibility. More and more surveys blow student’s covers and show how
little most of them really take care of their bodies. Bad eating habits because of stressful exam periods become
manifest in students daily life. Often one doesn´t find much more than noodles, instant meals, chips
and sweets in their kitchen cupboards. Isn’t it incredible that some of us don’t even know that “5 Minuten-
Terrine” instant mashed potatoes are not an equivalent substitute for one of the 5 daily portions of real fruit
and vegetables recommended? Hardly anybody looks at the list of ingredients on the packaging and less
than those know what those hieroglyphics even mean. Coming up in the following is a little tutorial how
you can improve your body’s performance by eating healthily.
Have a breakfast fit for a king
New research shows that having breakfast isn’t just healthy;
it also can help in keeping your figure. If we don’t have
breakfast our body believes bad times are ahead and inhibits
the catabolism of fat. Nevertheless we still need energy
simultaneously. So our body starts taking the good stuff out of
our muscles and other parts of our body. The results are gaps
which will be filled with fat from our next meal.
Find your balance
Our bodies need harmony. Maybe one or two of you remember
your chemistry lesson about bases and acids. The point
is that certain foodstuffs accumulate acids and others bases.
Nowadays our nutrition is out of balance because of too
many acid accumulating meals, such as meat, white flour
and sugar. The consequences of such a diet are attrition of
the joints, cellulitis, bad skin, overweight and stomach problems.
Relieve your body by eating more bases accumulating
things, such as potatoes and other vegetables.
Why don’t have another serving
Do you know the feeling of have eaten but you don’t have a
satiety feeling. Maybe you eat the wrong things. The problem
of our fast food generation is that these foods don’t contain
roughage. As a result we eat more than necessary to be satisfied
and with that we ingest far too much calories. But what is
roughage? Roughage is a carbohydrate which can’t be split
in the small intestine. As one of the few things we eat they reach
the large intestine and thus aid your digestion.
Additionally instant food contains so called hardened vegetable
fats, which can cause cardiovascular diseases. So stay
away from that stuff. In contrast if you decide against fast food
and eat more vegetables and whole meal products you will
notice the difference directly and also hours after your meal.
The good thing about that is that most of the Mediterranean
cuisine is full of roughage; so why don’t have another serving.
Next to vegetables we nevertheless still need carbohydrates,
but please do your blood sugar a favour and choose longchained
ones. Because they will help your blood-sugar to stay
at a medium level and won’t let it shoot upwards and fall in
the same way, letting you feel weak again shortly after. Of
course if you know you have to show an early performance
short-chain carbohydrates can be quite useful. Why not choose
a healthy alternative like dried fruit, a banana or our good
old “Studentenfutter”. Nuts have a large amount of polyunsaturated
fatty acids and antioxidants which protect our body
from detrimental environmental effects such as sun and pollutions.
Further tips
Eat at least 5 portions of fruits and vegetables. They contain
a good amount of roughage. In comparison to the volume
of other nutrition they have a little quantity of calories. Go
for low fat milk products to reduce your portions of saturated
fatty acids but at the same time they guarantee enough
Das Studentenmagazin der Lausitz
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calcium for your bones. Don’t eat more than 2 or 3 portions
of meat per week and rather low fat types. Reduce your salt
consumption and boost the taste of your meals with herbs
and spices. Drink enough (about 2-3 litre per day) to ensure
the expulsion of harmful substances and to prevent sluggish
blood flow otherwise you will notice headache and concentration
problems. Be carefull about sweetened drinks and also
so called wellness drinks. They still contain a huge amount of
20-35 pieces of sugar per litre. Sweet light drinks are also no
recommendable alternative. Artificial sweetener tastes sweet
of course therefore our brain gives the pancreas the order to
produce insulin. This substance has the task to split saccharides
in our blood and to enable the use by our body. The problem
is that artificial sweeteners are no carbohydrates and so
the insulin splits the small amount of carbohydrates which are
in our blood instead. Consequently our blood sugar falls and
signalises our brain that our body needs energy e.g. carbohydrates
to stabilise the blood sugar level. The effect is the so
called ravenous appetite. AvS
to avoid healthy alternatives savings
(kcal)
200g croquettes 200g cooked potatoes 310
200g fried potatoes 200g backed potatoes 190
1 croissant 1 wholemeal roll or 2
slices of wholemeal
bread
70
150g goose 150g turkey breast 215
1 slice salami 1 slice turkey ham 40
2 teespoons cream 2 teenspoons low- fat
milk
25
200g cream yoghurt with 200g low-fat yoghurt 125
fruits
with fruits
250ml apple juice 250ml sparking apple
juice
65
3 balls of ice cream 3 balls of sorbet 55
30g chocolate spread 30g jam 75
2 teespoons salad dres- 2 teespoons salad 60
sing with mayonnaise dressing with low-fat
yoghurt
150g „Schnitzel“ 150g chicken „Schnitzel“
90
200ml limonade 200ml sparkling water 90
An Overview of does and don‘ts for a healthy nutrition
Vokabulary
ravenous appetite – Heißhunger; pancreas – Bauchspeicheldrüse;
saturated fatty acids – gesättigte Fettsäuren; roughage – Ballaststoffe;
nutrition – Nahrung; expulsion – Ausscheidung; small intestine – Dünndarm;
large intestine – Dickdarm; satiety feeling – Sättigungsgefühl;
cardiovascular diseases – Herz-Kreislauferkrankungen; wholemeal
products – Vollkornprodukte; carbohydrates – Kohlenhydrate
catabolism of fat – Fettverbrennung; acids and bases accumulating –
säure- und basebildend