Is it good to eat soups? Are soups healthy: myths and truth. Should I give liquid food to my baby?

Soup is the main element of any full meal. Not many people think about whether soup is healthy. After all, from early childhood, the truth is learned that soup is important for health. However, now there are often disputes between fans of this liquid and nutritious dish and opponents who claim that the soup is a liquid talker that does not give the body much benefit.

Today in the article we will find out whether it is healthy to eat soup every day. Consider the pros and cons of eating the dish. Let's recall some types of the most preferred dishes belonging to the category of soups.

What is soup: definition

Before we get closer to the question of whether soup is good for the body, let's recall the variety of the dish (there are already about one hundred and fifty recipes for its preparation on the planet) and what it is.

The basis of the dish can be various meat broths, fish or vegetable broths. Soup can also be called any dish, consisting of water or other liquid at least half. Each country and each nationality (having even the smallest number) must keep in its traditional cuisines at least one liquid recipe.

We also need to remember that almost any soup (or rather, its cooking method) has more than one option. Take, for example, the familiar and adored by many borscht. There are more than a hundred variations of his preparations.

The benefits of soup

Soup can be cooked hot or cold. Gazpacho and okroshka are cold dishes and are very refreshing in the heat, moreover, they are easily digested. Rich thick cabbage soup or soup with chicken are good in cold weather. It will warm from the inside and give the body a lot of vitamins.

Continuing to consider the question of whether it is healthy to eat soup, we will study a few more properties of this dish.

Chicken broth and soup

The human body on the soup recovers faster and more confidently after suffering colds and some other infections. Strong chicken broth is considered the most healing. It not only facilitates the course of colds, but is able to strengthen the walls of the vessels through which blood moves. Such a soup, with its regular appearance on dining table may prevent atherosclerosis and high blood pressure. By the way, it is normalized due to the balancing (balance) of fluid throughout the body. Also, a cold is relieved due to the fact that a liquid enters a sick and often dehydrated body due to high temperatures, in which many useful elements are quickly perceived by this body.

Should I give liquid food to my baby?

Is it useful Some mothers categorically reject it and remove it from the menu of their baby and older child. It is claimed that the broth is a solvent for all the elements of the meat ingredient and can do more harm than good. Is it good for a child to eat soup? Certainly! The first dish should be light at the same time. You should not generously flavor children's soups with frying and other fatty additives that are not entirely useful for a fragile body.

Delicious soup does wonders for children's digestion. It improves digestive processes, strengthens the child's immunity, quickly and efficiently satisfies hunger due to easy absorption by the child's body. Babies during complementary foods are better to give homogeneous soups. Cream soup, puree soup will well prepare the child's digestive system for more serious meals in the future. It is better to take the broth for the children's menu of the second stage, or even the third.

For the stomach

Is soup good for the stomach? Increasingly, during the day, a person has to "interrupt" with snacks at work and school. It is rare that an enterprise or educational institution concerned about the true benefits of products offered for lunch (or rather, snacking out). Who among us has not experienced a feeling of heaviness, discomfort and more "charming" effects from the daily use of buns and pies "on the run". If you listen to your body, you can hear how it asks for soup. Is it good to eat soup when the stomach "begs" for help? Yes, it's helpful. A liquid warm dish favorably affects the system of everything gastrointestinal tract.

People who have encountered some pathologies of the digestive system should eat soup at least once a day. However, broths for such dishes should be taken vegetable, fish or chicken. The main thing is that the soup base is light. If, nevertheless, you decide to cook soup for yourself in meat broth, drain the first one after boiling, then add new, fresh water to the meat and cook a healthy first course on it.

Sorrel soup

In the spring it is customary to eat soup from this leafy vegetable. Around sorrel and dishes from it there are disputes and rumors. How to figure out if sorrel soup is healthy? Perhaps, let's start with the positive aspects of eating this famous and many adored dish. This green soup is able to "wake up" the bile ducts. It has a slight choleretic effect. Also, the soup is slightly able to relax the intestines, which will relieve constipation. An increase in hemoglobin and getting rid of a lack of vitamins is also subject to this dish.

With all the indisputable soup for healthy person it is impossible to ignore the fact that the dish has some contraindications. The soup is categorically not suitable for people with weakened kidneys or oxalate stones in them. Carriers of stomach ulcers should also beware of eating it. With increased bone fragility this species soup is excluded from the menu.

nettle in soup

Along with the debate about the benefits and harms of sorrel dishes, there is often a dispute about whether nettle soup is healthy. The opinion about the increased benefits of such a dish is correct. Nettle, showing its green and stinging leaves from under the ground in spring, is, in fact, a concentrate of multivitamins.

Spring is the best time to make soup from this plant. The body, cheered up by the vitamins that make up the leaves (and transferred to the broth), can easily cope with beriberi. The soup also helps in the fight against excess cholesterol. Dishes containing nettle are advised to eat with a tendency to increase blood sugar. Restore nervous system and help to cope with stress and nervous strain. Nettle is also known for its diuretic properties. All this is good when the body is healthy and has no contraindications to the use of all nettle delicacies.

It is permissible to cook soup only from young shoots and leaves. Usually they are collected in April-May (depending on the general annual temperatures in your region of residence). Avoid soup greens that grow in (or near) waste areas. It would also be logical to abandon the nettle growing on the sides of the roads.

Who can be harmed by nettle soup

Nettle is a medicinal plant, but sometimes it can harm a person. Before enjoying a healing soup, remember what diseases you (perhaps) have or have had. And only after that make a decision for yourself whether or not to eat nettle soup.

First of all, you need to know that any dish or even water infusion from this plant is significantly capable of thickening the blood. Do not recommend the use of such a soup for people with varicose veins. Hypertension and atherosclerosis are also factors in the ban on green nettle soup. If there is sand or stones in the kidneys, nettle is not allowed to be consumed without prior consultation with a specialist.

Conclusion

Summing up, it is safe to say that eating soup is a good and healthy habit. The variety of dishes allows you to choose the most acceptable variations for any person. Some soups have contraindications for certain categories of people. But they can successfully find a replacement. Peas, with pasta, with cereals that are part of the dish - soups must be in the daily diet.

However, if you don't have a great opportunity to eat the first course during every meal, maintain a normal balance of flora in your stomach with fermented milk products and unsweetened tea. And make the soup your guest (welcome) on the table at least a couple of times a week.

Napoleon loved chestnut soup. Elvis Presley and Hitler preferred vegetable. And Nekrasov asked that as much dill as possible be put into the soup. Endocrinologist, nutritionist, Herbalife brand expert Alla Shilina tells what the right soup should be like and why it is important for a balanced diet.

The first question is why is it important and necessary to eat soup?

Soup promotes the active secretion of gastric juice and prepares the body for the process of digestion. The soup restores the balance of liquid, helps to digest other dishes, and in the cold season perfectly warms. In addition, it is bulky food: we are quickly saturated, while receiving a minimum of calories.

What is the healthiest soup?

Every soup has pros and cons. For example, meat soup is rich in protein, but lacks fiber and is high in hidden fats.

Fish soup has protein, almost no hidden fats, but, again, not enough fiber.

The most favorite product of nutritionists is vegetable soup. It contains a large amount of antioxidants and plant fiber, while it is low in fat and has a low calorie content. That is why nutritionists recommend regularly including vegetable soups in the diet, especially for those who are watching their weight.

However, in vegetable soups there is a minus - a lack of protein.

Why is protein so important to us?

It is from amino acids that immunoglobulins (the main protective proteins of the body), enzymes, and hormones are built.

Protein keeps you feeling full longer. If you ate a product that has a lot of carbohydrates, after a while you will again be drawn to “eat”. Because carbohydrates stimulate the pancreas, it releases insulin, which increases appetite. Protein has no such action.

We need protein to build muscle mass. And how well developed muscle mass is, so much a person is resistant to external factors. Just imagine this picture: a person went out into the cold - the body immediately releases adrenaline, cortisol. Yes, we can have a normal body temperature, normal pulse and pressure. But these hormones are catabolic, they destroy muscle mass. Protein builds muscle mass. It is important that the body constantly receives protein food and physical activity - so that hormone metabolites are quickly excreted from the body.

How much protein does the body need?

About 85-90 grams per day is the minimum that a person should receive during the day. 100 grams of meat contains 25 grams of protein. In fish - 17 grams. In cottage cheese - about 20 grams.

Vegetable soups are high in fiber. Tell us about its benefits.

For the formation of immunoglobulins, one protein is not enough. We need fiber - a source for the vital activity of lacto- and bifidobacteria. We underestimate fiber - we think that it is needed only for peristalsis and digestion. And it also removes incompletely oxidized substances, participates in the metabolism of cholesterol.

Today there is no such thing as dysbacteriosis. But there is the concept of "syndrome of excessive bacterial growth." There are several groups of bacteria in the intestines: beneficial lactobacteria and bifidobacteria, conditionally pathogenic flora (does not harm in moderation) and, finally, pathogenic flora. It is important that there are more bifidus and lactobacilli in the body, and less conditionally pathogenic and pathogenic flora. And for this we need fiber, which is an energy source for beneficial bacteria.

The diet of our ancestors consisted of 2/3 plant foods, and 1/3 wild animal meat (contains less fat). Today we eat mainly refined food, so we need to include fresh vegetables and herbs in the diet to the maximum - there is a lot of fiber.

Why is it important to eat vegetable soups more often?

I would like to draw your attention to the elimination of acidosis (displacement acid-base balance organism in the direction of increasing acidity (decreasing pH)) and excretion of accumulated metabolic products.

Most often, we consider products from the position of macronutrients - how many proteins, fats, carbohydrates are in them. American scientists have introduced such a thing as acid load. This means that in the process of splitting any product, either an acidic, or alkaline, or neutral environment is formed. Our body as a whole has a slightly alkaline environment. And in the stomach, the environment is acidic, in the duodenum - slightly alkaline. Protein, splitting, forms a more acidic environment. Therefore, it is important that it is combined in a plate with foods that, when split, form an alkaline reaction - that is, with vegetables and herbs. Vegetable soup is also very useful.

1. Pair fiber-rich vegetables with lean meats or fish to ensure adequate protein.

2. Use stainless steel for cleaning, chopping and mashing vegetables.

3. Put vegetables in boiling water, taking into account the cooking time of a particular product:

• whole potatoes - 25-30 minutes, chopped - 15 minutes;
• carrots whole - 25 minutes, chopped - 15 minutes;
• whole beets - 3-4 hours, chopped - 30 minutes;
• beans - 1.5-3 hours;
• peas - 1-2.5 hours.

4. Don't let it boil violently, as air circulation destroys nutrients.

5. Eat vegetable soup on the day of preparation.

To the point

After an interview with Alla Shilina, we tasted Herbalife's tomato soup with basil. And they were pleasantly surprised. Firstly, it is easy to prepare it: fill it with water, and after a minute you can already take a sample. Secondly, you can experiment: add croutons, olive oil, sour cream, spinach, bell pepper, chicken meat and other ingredients. And you can not add anything - because the soup already contains all the vitamins and minerals necessary for the first course, a sufficient amount of dietary fiber and protein.

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From childhood, mothers and grandmothers taught us that it is necessary to eat liquid dishes for lunch, otherwise there will be problems with digestion. Is it true?

The tradition of eating soup

Soup is a liquid dish containing at least 50% liquid. Soups are common in many countries. It is believed that soups began to be prepared no more than 400-500 years ago, with the advent of refractory, chemically neutral dishes.

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In Ukraine, liquid dishes have been known for a very long time. Hot stews warmed and satisfied hunger, served as an excellent remedy for a hangover. As you know, the favorite Ukrainian first dishes are borscht and cabbage. Since ancient times, we have also prepared cereal stews, meat and fish soups. The word "soup" on the territory of Russia and Ukraine appeared in everyday life under Peter I, who brought it from France along with dishes french cuisine.

In Soviet times, the first course was the basis of a full meal. Until now, the tradition has been preserved for lunch, first an appetizer, after soup, then a main course and dessert. Not a single lunch in school and kindergarten canteens is complete without a first course.

Currently, peoples are known whose traditions do not have first courses. Some of our compatriots do not eat soups for years simply because they do not like it. So all the same: do you need to eat soup for lunch?

Benefit or harm

ABOUT useful properties first courses are a lot of controversy. Some argue that soup is a dietary product, broths are especially useful. It was not in vain that grandmothers gave chicken broth to their grandchildren suffering from colds. The broth is also useful in recovery from surgeries. But there are also opponents of first courses. Firstly, they argue, when cooking the broth, substances harmful to the body are released from the meat. Secondly, the liquid that is present in soups washes out gastric juice, as a result, food is poorly digested. We asked the gastroenterologist of the Boris clinic Oksana Romanenko if soup is a must in the diet.

“The absence of first courses in the diet is often associated with gastritis. Unfortunately, at present, this disease is present in almost everyone, regardless of whether he eats liquid meals for lunch. All the products that the population now eats leave much to be desired. As for the soup, that is, it is not necessary at all, like any other dish. Moreover, first courses enhance acid formation. Therefore, they are useful only for people with low acidity. If a person has peptic ulcer, duodenal disease or inflammation of the stomach with high acidity, soups, on the contrary, are contraindicated.

It is important that a person’s daily diet must contain meat, milk, dairy products, eggs, cereals, vegetables and fruits. And whether these products will be in the composition of the soup or any other dishes - it does not matter.

If you cannot live without soup, listen to the advice of a gastroenterologist:

soup should not be very hot and not very cold;

spicy first course is also undesirable;

cook soup not on fatty broth. It is better to take chicken for this, and not pork meat or bones;

when cooking soups, avoid seasonings containing chemical food additives, instant soups from bags and bouillon cubes. Such products have a toxic effect on the body;

Tatyana Koryakina

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Should You Eat Soup - Dietitian's Opinion - bodycamp.ru

According to our compatriots, soup is a must-have during lunch. They are confident that the rejection of liquid first courses is fraught with digestive disorders and other health problems. We know that liquid: - good for the stomach; - easily absorbed even by a weakened body; - rich in vitamins and nutrients; - is the prevention of constipation. Is it so? Is it really necessary to eat soup regularly? Soup is different.

Do I need to eat soups and borscht? Are they useful? All the truth! - steelsports.ru

Should you eat soups? 04/17/2016 Proper nutrition and diets 2. Meat can also be in the soup, but it is better to boil it separately and only then add it to the dish; the soup itself should be on vegetable broth ... (useful for those who cannot live without soups). By the way, I am accustomed (like most of our people) to soups, borscht, etc. And I eat when I have and I'm not going to change anything.

Is soup good? / Site Useful | Is it healthy to eat - sup.polezen-li.ru

Useful properties of soup. Soups are cooked on vegetable, chicken, meat broths, there are also milk and fruit soups, and they all differ not only in taste, but also in content. useful substances. Soups cooked in meat broth are considered the most nutritious. They cause appetite, are quickly digested, stimulate digestion and warm. All nutrients contained in the meat, when it is cooked, it turns into broth and makes the soup very tasty. Is it good to eat soup for lunch?

Do I need to eat soups every day. and in general what is the use of them - otvet.mail.ru

Chicken soup is recommended to eat when you are sick with a cold - because it contains anti-inflammatory components. Also chicken soup has a beneficial effect on the walls of blood vessels, reduces the thickening of their walls. 2. The second place is for fragrant mushroom soup Without harm to the figure, rich in protein, fragrant on mushroom broth (by the way, it is better to boil all vegetables on mushroom broth - both tastier and healthier).

The Great Soup Illusion - Are First Courses Healthy? - drinkinform.com.ua

Soup is a ritual that indicates that a mother, wife or girlfriend loves the person for whom she cooks very much, because you can spend so much time solely for the sake of a dear person. We are used to the fact that the first course is good for health. But is it really so? So, by collecting data from ad hoc discussions between consumers and family physicians, the following results were obtained: the more often family members ate soup for lunch, the healthier they were.

[email protected]: Why is soup useful? - answer.mail.ru

Soups with cereals (barley, millet), which are rich in dietary fiber, are especially useful. Pectins remove toxins, salts of heavy metals from the intestines, and fiber prevents the absorption of harmful cholesterol into the blood. In the distant past, hot fatty soups - solyanka, borscht, cabbage soup - were necessary. They made up for the loss of energy: there was no warm public transport, no central heating. Today, the urgent need for soups has practically disappeared, and eating or not eating soup is an absolutely voluntary matter ...

Is soup good or bad? About the benefits and dangers of soups - www.inflora.ru

About the benefits and dangers of soups. Traditionally, in Russian cooking, the first course has always been the most important. Everyone knew that eating hot soup was very important for being healthy. The first opinion is that the soup is healthy! The first course is hearty, but at the same time, as a rule, light. It is digested faster, warms well and improves digestion. Compared to stewing or frying, boiling vegetables, mushrooms, meat and poultry in the soup retains much more nutrients.

Nutrition for health, do you need soup every day? - MedAboutMe.ru

To eat soup or not to eat, the opinion of a nutritionist. The role of nutrition in human health cannot be overestimated. With the help of food, all the substances necessary for its functioning enter the body. Food products have a lot of useful properties, and their combination and types of processing saturate dishes with additional usefulness or can be harmful to health.

Are soups good for health? Proper nutrition - meduniver.com

Nutritionists for many years have not come to a single answer to the question: are soups good for our body? Most tasty soup must have a quality broth, because all the nutrients and flavors of the meat are almost completely transferred to the water. To make the soup not very high in calories, you need to take lean meat and cut it into small pieces of 20 grams and put them in already boiling water.

There is no need to eat soup every day! » MEDIKFORUM.RU - www.medikforum.ru

Mom says you have to eat first? She is wrong! The health benefits of soups seem dubious - such is the opinion of doctors who believe that eating soups is generally undesirable. bouillon. You can often hear that people with stomach diseases just need to eat liquid. Many doctors say that this is a myth. Those with stomach problems actually need frequent, small, and fractional nutrition experts explain.

Is it useful to eat soup - Women's portal - LADY.tsn.ua - TSN.ua - lady.tsn.ua

Soups are common in many countries. It is believed that soups began to be prepared no more than 400-500 years ago, with the advent of refractory, chemically neutral dishes. In Ukraine, liquid dishes have been known for a very long time. Hot stews warmed and satisfied hunger, served as an excellent remedy for a hangover. So all the same: do you need to eat soup for lunch? Benefit or harm. There is a lot of controversy about the beneficial properties of first courses. Some argue that soup is a dietary product, broths are especially useful.

How often should you eat soups? - www.bolshoyvopros.ru

Mom retreated from me with her theory of soup consumption every day. But I grew up my own children, and the times, I must say, were somewhat hungry (80-90s of the last century). Everyone says that eating soups is very healthy and as often as possible the better for our body, but in fact this is not true, because fat is very harmful for the body, and soup is fatty water, unfortunately it is even worse than eating just fatty water. food!

Is it good to eat soup? | Interesting on Cook-Master.Ru - www.cook-master.ru

Is it good to eat soup? It seems to me that all people are divided into two camps. The first are very fond of first courses and cannot live a day without a plate of hot, rich soup. Others are indifferent, I would even say cool, about soups, borscht and hodgepodge. Let's start with the fact that soups appeared relatively late. A few million years ago, man did not know what soup was.

What is useful soup | Why you need to eat first - www.smachno.ua

4. The first is useful in diseases of the digestive system, such as gastritis, enteritis. In addition, the first course is recommended for chronic pancreatitis and cholecystitis, as well as for metabolic disorders - gout and obesity. First to first - discord. A healthy first is vegetable soup, borscht, various vegetable cream soups, minestrone soup, etc. That is, the more vegetables in the soup - the better.

Is it necessary to have soup for lunch? | forum Woman.ru - www.woman.ru

VILLAGE chicken soups are useful, if you buy a broiler, then there will be nothing useful in the broth from this chicken. Village chicken soup tastes very different from broiler chicken. Likewise with beef. I love soups, after a bowl of soup, such a pleasant warmth goes through the body, and this is really useful. Something you have a suspicion that a rich soup on fatty meat is less useful than vegetables with a piece of boiled chicken.

Are soups really that good? - www.bolshoyvopros.ru

They always said that there are soups - it must be thin / hot .. you can't do without it. Otherwise, gastritis / ulcers, etc. Now I have my own family, I cook soup very rarely, because even to cook it I have to break myself. Soups are good for digestion. If an ulcer, then on the contrary, it is impossible to eat soups cooked in meat and chicken broth, since more gastric juice is released, or rather hydrochloric acid in it. vegetable soups rich in vitamins and minerals.

[email protected]: Is it healthy to eat soup at lunchtime? - answer.mail.ru

Is it good to eat soup for lunch? K A Master (2154), closed 6 years ago. Soup is vital for our body. It gives energy and heat, activates metabolism and blood circulation, restores the balance of fluid, on which the level of blood pressure depends. The soup is rich in vitamins and minerals.

To Eat or Not to Eat: Do You Need Soup for Lunch?

But even in this case, light vegetarian soups can be eaten with pleasure and health benefits. 2. The liquid, which is the basis of the first courses, dilutes the gastric juice, reducing its concentration and thereby slowing down the digestion of food. If, instead of soup, a salad is prepared from the same vegetables, such a dish will be healthier for health. Should you eat soups?

Is it good to eat first courses? - med36.com

Is it good to eat first courses? We all know from childhood that the benefits of liquid meals for the digestive system are incomparable. What is the history of the use of first courses and why did they become the main component of the diet of many peoples? The first hot stews began to be cooked more than 500 years ago, as soon as refractory dishes appeared. Today the "first" is cooked and eaten in different countries. Traditionally, soup is a dish containing 50% liquid.

I am glad to welcome, my dear colleagues! This Friday we will continue our "hilarious" (in terms of freezing the worm) cycle of notes and talk about soups in bodybuilding. After reading, you will learn all about their benefits, the process of transformation of ingredients during the cooking process. We will also give a couple of recipes for healthy fitness soups.

So, prepare a spoon, now we will begin to disentangle our cabbage soup.

Soups in bodybuilding: everything you need to know

As you can see, we always try to write on interesting and unfamiliar topics, we devoted the previous two notes, today the soup story is next in line. And we're going to take a deep dive into this fluid issue: soups in bodybuilding. Well, we will start, as usual, from afar ...

Friends, remember how you ate not so long ago (and maybe still). It must have been standard. 3 meals - breakfast, lunch and dinner, in one of which, the middle one, there was bound to be soup. I'm right? Sciborschi – this is what the lunch of an average citizen of our country looks like. Moreover, if we prepare breakfast and dinner for ourselves at home on our own, then we are used to getting soups (and a second for them) in canteens at enterprises. If Moscow is not aware, then it looks like this: on your lunch break, you, as an employee of an enterprise, go to a catering establishment, take a tray there, stand in line and, according to a template menu, get your grub.

Usually when a person goes to proper nutrition, "soup set" as a meal falls out of his diet. Is it good, is it bad, and in general - what is soup, and why is it needed, we will talk further in the text.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Why eat soup, what is the use of it?

Soup is a liquid food that is made by combining ingredients with water or another liquid. Hot soups are further characterized by boiling solid ingredients in liquids in a saucepan until the aromas/flavors are extracted, forming a broth.

Many, especially athletes, believe that soups in bodybuilding are of no use, because. it is water, and it is simply excreted from the body, giving only a very short-term feeling of satiety.

Yes, soup is liquid food, but very healthy. And that's why.

No. 1. Extracting the maximum nutritional value from foods

Some nutrients are better absorbed when food is heated rather than consumed raw. For example, boiled carrots are more absorbent for beta-carotene, an orange pigment or carotenoid, than when eaten raw. The same goes for lycopene, the red pigment responsible for the color of tomatoes. In addition, water-soluble vitamins are stored in the liquid of the soup, the broth.

No. 2. Normalization of eating behavior in children

Some mothers face such a problem in their children as increased appetite. Indeed, the child adolescence- a very active subject who needs to replenish his energy costs. In order not to overfeed your child, and so that he 10 didn’t become a hamster for years, scientists from the Pennsylvania State Nutrition Clinic recommend including soups (especially vegetables) in the diet of children in order to normalize eating behavior and reduce calorie intake during the day. The conclusion of the researchers - soups are effective method taming excessively increased appetite.

No. 3. Long feeling of satiety

You ask - how can water give a long feeling of satiety? Indeed, water is excreted from the body once or twice, and in order for the soup to lead to a long feeling of fullness, it must contain protein, and all its ingredients must be ground in a blender with the addition of water or pre-prepared broth.

In other words, you don't need to boil the soup for hours, but just throw the desired solid ingredients into a blender, grind them to a mushy consistency and just add water / broth. It is in this thick version that soups give the maximum feeling of fullness.

No. 4. ODS prevention/protection

Is this soup medicine to protect against ODS? Yes chicken soup (and this is confirmed by numerous studies, for example, published in the medical journal Chest for 2000 , Dr. Stephen Rennard), helps the body quickly get out of a painful state. Studies have shown that chicken soup prevents the migration of neutrophils - infectious cells in the human body. Such a classic soup. (which contains chicken, onions, potatoes, parsnips, carrots, celery stalks, parsley, salt and pepper) significantly helps to reduce symptoms respiratory infection in the upper respiratory tract, all thanks to the compound carnosine found in sources such as chicken soup and chicken breast. It helps to suppress the inflammatory conditions usually associated with the initial stages of viral infections.

No. 5. Vitamins, minerals and fiber

Soup is also a vinaigrette made from vegetables that give the body high levels various vitamins, in particular A, C and D, selenium, potassium, calcium and lycopene (natural antioxidant) from tomatoes. In addition to vitamins, vegetables also supply fiber with a trailer, which improves the digestive background of the gastrointestinal tract.

Note:

To get the most out of the soup, the ingredients should be cooked for a minimum amount of time. So cold soups (for example, gazpacho or okroshka) are considered much healthier than hot ones.

So with useful qualities soups figured out, now let's talk about ...

How does temperature affect food?

Cooking is a double-edged sword. On the one hand, we want to eat safely (don't get germs) and tasty (e.g. settle for a crispy crust on a product), on the other hand, to get the maximum benefit, which is especially important when it comes to including soups in bodybuilding. In the first case, we use fire, the effect of temperature, which leads to chemical changes in food. Cooking changes the appearance, texture, and taste of food, makes food easier to digest, and kills harmful microbes.

For example, baking powder, sodium bicarbonate, is added to the composition of most types of baking. It breaks down when heated, releasing carbon dioxide, which helps baked goods rise.

There are many ways to prepare food, for example:

• microwave;
• gas/electric oven - roasting;
• boiling / boiling;
• aerogrill;
• baking (including in foil).

Each of these methods affects proteins, fats and carbohydrates in its own way, giving out a product of varying degrees of usefulness at the output. The universal property of all these cooking methods is the effect of high temperature.

Cooking involves chemical changes:

• new substances are produced;
• the process is irreversible;
• there is a change in energy.

For example, when making toast, the bread turns brown, the sugars in it break down, forming carbon. The chemical chain of sugar transformation is the following reaction.

temperature and proteins. What's happening?

Good sources of protein that are used for soup broth are meat and chicken. Protein molecules change shape as a result of the thermal energy they absorb. It causes change appearance and texture of said nutrients when they are prepared. During cooking, for example, boiling, protein molecules change irreversibly, protein denaturation occurs - the destruction of the natural structure.

The transition from liquid (or semi-liquid) phase to solid (clotting) is called coagulation.

Examples: hard boiled and fried eggs.

Temperature: 60 degrees C.

In this subsection, let's find out what happens to the meat when it is thrown into the pan.

Red meat is animal muscle 75% which is water, the rest is protein (about 20 %) and fat ( 5% ) , contains myoglobin, which turns brown during cooking/frying. When you throw a piece of meat into a frying pan, the following happens to it:

1. protein molecules are in “bound coils”, but as they heat up, the bonds are broken, the coils begin to unwind;
2. most of the water in the muscle fibers evaporates - so the steak becomes much less voluminous than when raw;
3. the color of the meat changes - this is due to the reaction of myoglobin to heat. Myoglobin is a protein that stores oxygen in red blood cells. The heat causes the oxidation of the iron atom. The iron atoms in the protein lose an electron and this gradually changes color from red to brown;
4. white meat (chicken, turkey) has much less myoglobin, so it will be less brown (more golden) after cooking.

Temperature + water and carbohydrates. What's happening?

Potatoes are a good source of complex carbohydrates, mainly in the form of starch. Raw potatoes are firm and have bad taste. When potatoes are cooked, they become softer. (due to the fact that starches, when heated, absorb liquids around them) and sweeter (due to starch being converted to simple sugar). When potatoes are boiled, changes occur in the cell wall of the potato cells. Cell walls are made of a tough substance called cellulose. During cooking, this substance breaks down and becomes soluble. This process is called gelatinization. (irreversible loss of crystalline regions in starch granules). Gelatinization dramatically increases the availability of starch for digestion by amylolytic enzymes.

Note:

Even food processes that result in low gelatinization (e.g. steaming) still increase blood glucose levels after meals. Therefore, carbohydrates, due to the increased availability of starch and insulin in the blood, should be taken in doses and at strict time intervals, for example, the optimal regimen is before training.

Example: Pasta and rice get bigger and softer after boiling.

Temperature: 65 degrees C.

temperature and water. What's happening?

As the water heats up, the molecules move faster and faster until they turn into a gas (steam) and evaporate. Since most foods contain water, this explains why they become drier. (reduce in volume) when they are being prepared.

Example: boiling water.

Temperature: 100 degrees C.

temperature and fat. What's happening?

Unlike water, fats do not evaporate when heated, although they do melt. At room temperature, they can be solid, liquid, or somewhere in between, but they all become liquid when heat is applied to them. Because foods that fit this category require a much higher temperature to burn, they are often used as a cooking medium rather than just as an ingredient.

Example: use butter for pancakes in a pan.

Temperature: depends on the type of fat.

temperature and sugar

Heated sugar tends to turn brown and change flavor. This applies not only to sugar, which we actively add to food products, for example, to bakery products or desserts, but natural sugars in foods. This process, known as caramelization, is responsible for most of the flavors we associate with cooking. Since this happens with more high temperature than boiling water, this also explains why food only browns when cooked using dry heat.

Example: a loaf or chicken with carrots when baking.

Temperature: 170 degrees C.

General conclusion: by regulating the level of heat, we regulate the chemical processes occurring in the products (which occur at different temperatures) and the degree of preservation of nutrients (including their bioavailability) in the final dish.

Milling and dietary fibre. What's happening?

During the grinding of cereal grains into refined flour, the outer fibers rich in fiber are removed, which leads to a decrease in the content of total dietary fiber. This reduction is mainly due to a decrease in the content of insoluble fibers. The composition of dietary fiber in both whole grain and refined flour is different. Refined flours from oats, barley, rice, and sorghum contain mostly glucans, while arabinoxylans dominate refined flours from wheat, rye, and corn. Whole grain flour contains a significant amount of cellulose. The husks that surround barley, rice, and oats also contain significant amounts of xylans, and this fraction is usually removed prior to product release.

Therefore, you should try to look for whole grain cereals (with a shell) on the shelves of stores, because. they are more nutritionally valuable.

An important issue in the key of cooking is ...

Soups in bodybuilding: how to correctly calculate the calorie content of the finished dish

Have you noticed that the network is very difficult (and sometimes it's just not possible) find reliable information on caloric content and BJU of finished products. For example, fried potatoes, mashed potatoes or soups, such as schi and borschi.

To determine the calorie content, there are several methods of varying degrees of accuracy, in particular:

• normative calorie tables;
• direct calorimetry method;
• sites-analyzers-calculators.

In fairness, it should be noted that none of these methods is accurate. Moreover, in different sources(e.g. web sites and dietitians responsible for them) different data are given on the nutritional/energy value of finished products/dishes.

In practice, everything is fine and correct only with raw / dry products. When connecting cooking processes, such as frying, boiling, a lot of third-party factors (“noises”) are introduced that leave an imprint on the BJUK of the finished dish. Here are the main ones:

• amount/volume of water used (for example, when cooking cereals);
• absence/presence of pre-soaking;
• BJU of the original/raw product (for example, at market meat, no one will definitely tell you the BJU of the piece you bought);
• type of oil used;
• time/type of heat treatment;
• use of spices/sauces;
• the degree of digestibility of products by a particular human body.

All this contributes to the BJUK of the finished product. Therefore, in order not to break your brain, remember the following basic rules in the definition of BZHUK:

1. heat does little to destroy the protein in the food and can only slightly reduce its total content. For example, raw chicken breast 100 gr has 24 grams of protein, ready may account for up to 20-22 grams of protein;
2. cooking (especially frying) meat somewhat reduces the fat content in the product. For example, a piece of red meat originally had a fat content 10 gr on 100 gr, after frying it can be 6-8 gr;
3. meat/fish for maximum protein preservation should be cooked (fried) for a short period of time (before 5-10 minutes) at high temperature (a grill surface is ideal for these purposes);
4. seafood (e.g. squid) for maximum protein preservation, cook no more than 2-5 minutes;
5. egg whites/eggs when cooked (including whipping in) do not lose their protein;
6. in the process of any preparation, all protein products “dry out”, but their calorie content remains practically (minus 2-5% 100 gr breast calories 110 kcal and 24 grams of protein, cooked, at the output you will receive: 75-80 g of the finished product with 20-22 grams of protein and calories - 102-105 kcal. Therefore, in order not to bother with the calculations, consider that the protein / calorie content of the raw product = protein / calorie content of the finished product and after calculating all the tricks, discard / subtract deltas (differences);
7. in the process of cooking (cooking), all carbohydrate (cereal) products swell, but their calorie content remains practically (minus 2-5% ) of the former. For example, you took 100 gr buckwheat calories 330 kcal and 12 grams of protein, boiled it in 200 ml of water, at the output you will receive: 200 g of the finished product with 10 grams of protein and calories - 320-325 kcal;
8. cooking does not increase the absolute value of carbohydrates in cereals / vegetables, it increases the bioavailability of digestible (or capable of metabolism) carbohydrates - a person can quickly extract energy from them;
9. after cooking, determine the percentage of food eaten. For example, you welded 100 gr dry weight of buckwheat and ate only 1/2 boiled, your calories will be approximately 160-162,5 kcal;
10. when compiling a diet for yourself and calculating BZHUK, always calculate the weight of dry (pasta, cereals) and raw (vegetables, meat, fish) products;
11. For ease of calculation, try to cook monosyllabic dishes. For example, chicken breast with buckwheat or veal with potatoes, and not complex ones, for example, herring under a fur coat;
12. to determine the calorie content of a finished dish, you must add the amount of energy in all the components needed to prepare this dish, and then divide the resulting number by the number of servings. For example, calories 100 gr millet porridge 200 ml of milk 2,5% = calories 100 gr dry millet + calories 1 glass of milk 2,5% .

1. weigh all raw ingredients;
2. calculate the calorie content of each of them;
3. add up all the calories for a given weight of each product;
4. calculate calories 1 ml of soup - divide the calorie content of all raw ingredients by the volume of cooked soup;
5. calculate the calorie content of 100 ml of soup by multiplying the value from p. 4 on 100 ;
6. find out how many milliliters your plate and scoop can hold;
7. measure the required amount with a scoop;
8. find out the calorie content of the soup corresponding to the volume of the plate.

Agree, a rather dreary task looms. And moreover, your data will be very, very approximate, because everyone has different recipes, tastes (thicker, thinner), too, and mathematical / logical abilities (in terms of "I'm confused") differ from person to person.

So, in order to avoid all these calculations and mathematics, it is better to use ready-made template solutions for the calorie content of soups: always keep such a memo at hand.

As for the expediency of calculating the calorie content of soups in principle, we can say that this is an extremely dubious undertaking, because you eat soup no more than once a day. For the most part, this is a low-calorie meal from which you will not get better. Therefore, if you do not sit on soups on an ongoing basis, but pamper yourself with them as you wish, then do not bother counting their calorie content.

Actually, we have already sorted out everything that is not needed, but we have not figured out how to cook the perfect soup, and which ones an athlete should use, so ...

Soups in bodybuilding: the pot side of the issue.

To prepare the perfect soup, you need to know the secret secrets of its preparation, there are six of them in modern cooking, and all of them are collected in the following memo (clickable).

Now let's find out which soups are best included in the diet of a training athlete. So our top 3 soup looks like this:

• classic borscht;
• cabbage soup with sour cabbage;
• chicken soup with egg and tofu.

In general, all the presented soups do an excellent job with their nutritional tasks: they allow athletes to quickly replenish energy reserves, increase the level of amino acids in the blood serum and quickly carry out recovery procedures for the treatment of muscle microtraumas.

Soup recipes and their “cooking” clearly reflect the following images (clickable).

The first two varieties of soups are relatively fatty and therefore more oriented towards men. The third recipe is perfect for girls who want to build a fitness body.

Well, thank God, we’ve finished with the content, let’s move on to ...

Afterword

Today we distributed the topic "Soups in bodybuilding" :), or rather, we found out whether a person who adheres to a healthy lifestyle needs to eat soups. Found out what is needed. So we go to the kitchen and start cooking. Bon appetit!

PS: do you eat soups? Which?

PPS: did the project help? Then leave a link to it in the status of your social network - plus 100 Karma points guaranteed :)

With respect and gratitude, Dmitry Protasov.

As a child, grandmothers and mothers told us: without the first dinner, there is no dinner. And if you have a cold, hot chicken broth is the first remedy for a weakened body. Together with our consultant Natalya Loban, gastroenterologist, Save My Child program (Yu channel), we find out if they are right and find out 10 important facts about soups.

Soups should be included in the diet at least two to three times a week. ideally daily. Ordinary water, juice, milk cannot serve as an alternative to the first course. If an adult or a child categorically refuses soups, there is little good. Because with them the body not only receives the necessary amount of dietary fiber - broths stimulate the production of gastric juice, but also the mechanical effect of solid food on the mucous membranes of the gastrointestinal tract (GIT) decreases. Alternate between meat-based and vegetarian soups.

Classic first courses are best eaten warm., temperature 36–38 degrees, and balanced in spices. Hot (over 60°C) and cold (below 15°C) dishes have an irritating effect on the receptors of the stomach. Too sharp also cause hypersecretion of gastric juice. Over time, this can lead to gastritis.

Vegetarian soups are high in dietary fiber which improves intestinal motility. For such dishes, it is good to use broccoli, cauliflower, carrots, zucchini, potatoes, these vegetables are harmless to the gastrointestinal tract (GIT). For those who have such problems, it is undesirable to add white cabbage. It has a negative effect on the pancreas, causing its inflammation. Borscht lovers, of course, can eat them, but you should not get carried away. But legume soups - beans, peas, lentils - are poorly digested, and therefore are provocateurs of exacerbations in those who have problems with the stomach or intestines.

Vegetables are cooked with the lid closed. The vitamins contained in them are destroyed when exposed to ultraviolet rays and oxygen from the air. Don't digest them. Are the vegetables soft? Remove the saucepan from the heat.

When cooking meat broth, drain the first water after boiling. Otherwise, it turns out to be too concentrated, which means it contains a lot of extractive substances that irritate the mucous membrane and can contribute to the development of inflammatory processes in the gastrointestinal tract. When their moderate amount, they stimulate the formation of gastric juice, but do not disrupt the process of digestion. Second broths are optimal for health. To do this, take the meat, wash, put in water, bring to a boil, cook for 5-10 minutes (beef - 15-20), drain and pour another water. The bulk of the extractives will be boiled out at the first boil, and the soup will be much healthier.

Lean meats are good for broths: chicken, turkey, beef. The most useful is rabbit meat, it is recommended for all diseases of the gastrointestinal tract. When preparing meat for cooking, get rid of excess fat, remove the skin from the bird: it contains a lot of fat and cholesterol. Their excess contributes to the development of cardiovascular diseases, fat is not very useful for the pancreas. As for the use of offal - liver, heart, ventricles; the main thing is not to overdo it.

Aspic is not good for health. The broth cooked on the bone is not the best dish from a medical point of view, as it contains a large amount of extractive substances. But if you use meat on ribs or bones a little, there is nothing terrible if you follow the cooking rules. As for the popular festive table jellied meat, it is essentially an insanely concentrated broth. After all, they cook it for six hours, do not drain the first water, otherwise it will not work. Eat jelly no more than once a month and remember that this is not a dietary product.

Broths are not recommended for sick people. Doctors do not advise them weakenedpatients, especially those who have undergone surgery. Narcosis already contributes to the development of ulcerative processes, and the broth increases the risk of their development, because it stimulates the production of gastric juice. This applies to any surgical interventions that are not necessarily related to the gastrointestinal tract, even in gynecology, orthopedics, cardiology. Patients are given nutrition through a vein, the so-called parenteral. There is also a special medical nutrition in the form of dry mixtures, which are diluted with water. They are easy to digest and good for health.

Previously, doctors advised giving broths to infants from six months old, now closer to a year. Because gastritis and pancreatitis "rejuvenated". They start with soups boiled in water with the addition of meatballs.

You can get better from pureed soups. Heavily chopped vegetables are deprived of dietary fiber and, as a result, take longer to digest. In addition, in the form of mashed carbohydrates, fats are easier to digest, and when such a soup is in the stomach for a long time, it turns out to be more nutritious, which cannot but affect the figure. Those who are sure that puree soups are suitable for weight loss are mistaken. Especially if potatoes or cream are added to them. For a person with problems with the gastrointestinal tract, the fat content of products should be no higher than 3.5%. Cream has at least 10%, which is unacceptable for the pancreas. This does not mean that puree soups should not be cooked at all, they just should not be in the diet all the time.