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Soaking Nuts: How to Avoid Phytic Acid?

Soak nuts before eating them? We have summarized for you what phytic acid is all about and in which cases soaking can make sense at all.

Soaking nuts before eating is said to increase their nutritional value and make them more digestible. Certain ingredients, including phytic acid, are said to be reduced as a result. Whether this actually makes sense for nuts is a matter of debate.

Soaking nuts: the theory behind it

Nuts are healthy – they contain valuable fatty acids, high-quality protein, some B vitamins, vitamin E as well as minerals and trace elements. In addition, they score with secondary plant substances such as phenolic acids or phytosterols, which bring additional health benefits.

But nuts also contain phytic acid. Nuts store phosphate with the help of this self-made substance. However, some judge this storage substance critically, because it binds minerals such as iron, zinc and magnesium. This prevents them from being absorbed into the body. A lot of the nutrients the nut has in its luggage remains unused due to its phytic acid content.

The problem with phytic acid is also known from legumes and whole grains. However, according to the UGB associations for independent health advice, there are solutions to be able to savor their nutrients: Soaking for several hours successfully reduces the phytic acid content in beans, wheat and co. In addition, fermentation processes can minimize the content of phytin. Soaking is also said to help nuts to activate enzymes. However, researchers disagree on whether nuts should be soaked to make them more digestible and to facilitate nutrient absorption.

Nuts are different than grains or legumes

Research from New Zealand has shown that nuts don’t give up their phytin as easily as thought. Only a minimal portion came loose from the test specimens after soaking for several hours. However, the mineral content also decreased at the same time. The conclusion of the investigation: Soaking nuts does not result in any significant advantages in terms of the absorption of minerals and trace elements.

Nuts differ in their composition from legumes and grains. While beans, lentils and the like are packed with a lot of protein, complex carbohydrates come first in cereals. In nuts, on the other hand, the fat content predominates. It is possible that these differences also prevent the release of phytin.

Lower phytic acid in nuts: Here’s how

If you just want to try soaking nuts, you should adapt the soaking time to the nut in question:

8 hours: hazelnuts, peanuts, pecans
6 hours: walnuts, brazil nuts, cashew nuts
4 hours: Macadamia
And this is how it works: Sprinkle about 2 teaspoons of salt over three cups of nuts, pour enough water over them to cover the top nuts by a centimeter and place in a cool place.

After soaking, the water is poured away. You can now use the nuts directly. They are softer than before soaking and also without any bitter note. If you want to store them, they need to be dried so they don’t get moldy. You can do this at low temperatures in the oven (max. 50 degrees Celsius) in a way that protects the nutritional value or in a dehydrator for a few hours from around 30 degrees – the latter solution is also more environmentally friendly.

Lowering phytic acid – useful or not?

While phytic acid and its salts, the phytates, were long decried as mineral robbers, the view has now changed. According to UGB, the phosphorus-rich storage substance is now even attributed positive health properties:

It is now considered certain that phytic acid helps to positively influence blood glucose levels.
At the same time, research is being carried out into whether phytic acid can be used in diabetics to lower cholesterol levels.
There is also evidence that phytic acid has a positive effect on the immune system and could prevent various types of cancer.

Conclusion: Soaking nuts only brings benefits in a few cases

The scientific evidence on soaking and soaking nuts and reducing phytic acid is sparse. Individual findings speak in favor of this, while others refute the effectiveness of this complex procedure.
Nutritionists see no disadvantage in consuming nuts in moderate amounts (a handful daily) in a mixed, varied diet without an additional soaking procedure – especially since the supply of phytic acid also promises health benefits.
At best, people who eat more foods rich in phytic acid – for example raw foodists or vegans – could benefit from “nut bathing”.

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Lifestyle

9 Common Diet Mistakes to Avoid When it’s Hot

The right food and drink can help us to better endure the current temperatures. We show 9 common mistakes that you should avoid.

We have trouble sleeping, feel lethargic, get headaches or can’t concentrate – our bodies react strongly to the hot summer weather. Eating the right diet can help you endure the heat better.

However, we often eat exactly the wrong thing and make our condition even worse. You should pay attention to these things:

1. Heavy eating in the evening

When the temperature is high, we often don’t feel an appetite during the day – and then compensate for this with a barbecue in the evening. But be careful: A high-fat meal in the evening can prevent us from getting a restful sleep at night. Therefore, before going to bed, we should primarily eat light foods, such as rice with vegetables or salad.

2. Drink a cold beer

In order to cool off when the temperatures are high, people like to have a cool beer, especially in the evening. However, alcohol is not a good idea in the heat: it also removes water and valuable minerals from the body – and we are more susceptible to heat stroke, writes the Federal Center for Health Education (BZgA).

3. Eat low in salt

You really shouldn’t eat too much salt. However, if we sweat a lot at high temperatures, we also need more salt. So if you are suffering from circulatory problems at the moment, you can consciously add a little more salt to your food.

4. Drink hot coffee

Hot coffee also makes us sweat in a hot summer. The caffeine it contains also has a diuretic effect. Normally, the body can compensate for the loss of fluids well. When it’s hot, however, our body loses a lot of water anyway due to a lot of sweating. You should therefore be a little more careful in summer: drink a little less coffee than usual and let it cool down before you drink it.

5. Leave your groceries at home and transport food to be grilled far away

Bacteria multiply particularly well in the heat and high humidity. Meat, poultry, egg dishes, dairy products and fish are ideal breeding grounds for microorganisms. Anyone who interrupts the cold chain for too long runs the risk of salmonella.

Therefore: groceries belong directly in the fridge. At least salmonella cannot multiply below six degrees. In this way you not only save your health, but also your food from the garbage can.

6. Refresh yourself with lemonade

This doesn’t just apply to heat: those who frequently consume sweetened beverages supply the body with unnecessary calories. Lemonade, for example, can contribute to obesity. Better to use so-called infused water: tap water with a squeeze of lemon juice or a few slices of cucumber. It tastes much better and comes without sugar.

7. Eat fatty meat and sausages

In order for our body not to overheat at high temperatures, it has to work hard. Heavy food, such as high-fat meat, is an additional challenge because it takes a lot of effort to digest – we should therefore particularly avoid such meals when it is hot. In general, it makes more sense to eat little or no meat anyway. This is better for the climate, the animals and the environment.

Opt for fruit instead. This provides vitamins, minerals and water. Melons, tomatoes and cucumbers are particularly suitable as a snack in summer because they have a high liquid content.

8. Avoid spicy foods

Chili, garlic, paprika, pepper – hot spices make us sweat. Especially chili makes us sweat on the skin. In fact, the pod cools the body down. It works like this: The pungency molecule capsaicin it contains signals to the brain that there is a heat source in the mouth. This so-called phantom heat triggers a cooling reaction in the body.

When it is hot, however, we benefit from another property of spicy foods: they often contain ingredients that inhibit bacterial growth. You should therefore not do without spicy food in the heat.

9. Drinking (ice) cold drinks

Drinking a lot is important, the German Society for Nutrition (DGE) recommends around 1.5 liters of water. In high heat, the body needs a lot of fluids.

However, cold drinks should only be taken in sips, as these drinks have a cooling effect. If you drink too much cold water quickly, you risk stomach ache – and rob the body of additional energy because it has to warm up cold liquids in order to be able to process them. It is therefore best to drink lukewarm beverages when it is hot.

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Cooking Tips

9 Common Pasta Mistakes – And How to Avoid Them

Everyone loves pasta. But you can do a lot wrong with this supposedly simple dish. We explain what you should pay attention to if you want to indulge in pasta happiness in a sustainable and enjoyable way.

“Making pasta is also cooking!” Anyone who wholeheartedly agrees with this student motto is not alone: ​​pasta is at the top of many people’s list of favorite foods. But from the purchase to the preparation to the use of leftover pasta, you can do a lot wrong.

If you keep a few things in mind, pasta is not only a delicious dish, but also a healthy and sustainable one. You should avoid these common mistakes:

1. Always choose “normal” spaghetti

Durum wheat semolina pasta is delicious, but if you stick to it, you’re missing out.

2. Mismatching sauce and pasta

Not all noodles are the same – and combining them with the right sauce is a chapter in itself. Because only when both are coordinated can the taste really come into its own. As a rule of thumb, long, thin pasta like spaghetti or linguine are perfect for oil-based or creamy sauces.

Thicker or slightly chunky sauces and pesto combine well with short, thick, textured pastas like rigatoni, fusilli, or penne. The sauce sticks to the windings of the noodles, and ingredients such as pieces of vegetables can be mixed in perfectly – while long noodles quickly sink to the bottom of the plate.

3. Cooking pasta wrong

One would think that cooking pasta is not the fine art of gastronomy. Nevertheless, there is a lot to consider, because common mistakes reduce the enjoyment.

Many hobby cooks use a pan that is too small or too shallow, too little water and too little salt. If you add the salt at the beginning, you prevent the noodles from absorbing it optimally – so it’s better to only add salt when the water is boiling. Another mistake: putting oil in the water. Although it ensures that the pasta does not stick together, it also seals the surface of the pasta and the sauce can no longer be properly absorbed.

If you stir too little during cooking, the noodles will stick together – a wooden spoon is good for short varieties, and a fork is recommended for spaghetti & co. You should also be careful not to exceed the correct cooking time, otherwise it means “arrividerci al dente”.

4. Pour away the pasta water

Pasta water is far too valuable to be thrown down the drain – and has the potential to become a liquid all-purpose product for cooking and baking, for your plants and even for your skin and hair.

5. Quench pasta

Once the noodles are in the colander, the sources of error continue: You shouldn’t quench your perfectly cooked, al dente pasta with cold water – this will wash the starch off the surface and the sauce will no longer stick to the noodles as well.

6. Serve pasta wrong

Now it’s a matter of timing: If the sauce isn’t ready yet and the pasta waits too long in the sieve to be used, it will quickly become sticky. When serving, you should not spread the sauce separately on the pasta, but mix both in the pot beforehand – this is how the elements fuse perfectly.

7. Discard leftover pasta

Most hobby cooks portion pasta by eye. And it is not uncommon for the quantities to be misjudged when the stomach is growling. However, if you have leftover pasta after eating, don’t throw it straight into the trash – it’s a waste of food that really isn’t needed.

You can store a small amount in the fridge for a short time and turn it into a new meal with some freshly cooked pasta. You don’t want to eat any more pasta in the next few days? No problem either: you can freeze pasta without any problems.

8. Buy conventional pasta

The basic noodle consists only of durum wheat and water.

9. Buy pasta in plastic packaging

A mistake that most pasta comes with: it is wrapped in plastic. Anyone who buys pasta currently has few alternatives to avoid this plastic waste.

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Food

Too Much Salt: Signs And How to Avoid Salty Foods

Too much salt in the body can cause lasting damage to various organs. Here you can find out exactly how the spice affects our organism and how you can avoid consuming too much salt.

When do you start talking about too much salt?

Salt used to be considered an expensive luxury product that was only accessible to the social elite. Today it is part of the basic equipment of every kitchen. Hardly any dish can do without the former “white gold”. Salt is absolutely essential for survival: it supplies us with the electrolytes sodium and chloride.

These help our body in particular to regulate the fluid balance. Adults should therefore consume around six grams of salt per day, according to the Society for Nutrition. However, due to ready meals, fast food, chips and other snacks, we often consume too much salt.

According to the adult women consume about 8.4 grams of table salt per day. For men, the value is even 10 grams. This is clearly higher than the recommended daily amount.

Too much salt: health consequences

Too much salt in the blood causes more water to accumulate in the bloodstream. As a result, the volume of fluid increases and blood pressure increases. If blood pressure is elevated over the long term, this has a harmful effect on other organs. In particular, the heart, the coronary arteries, other blood vessels, the brain and the kidneys are affected.

cardiac insufficiency and cardiac arrhythmia
Heart attack
stroke
chronic kidney failure
kidney failure
deteriorated visual performance.

Too much salt is not only harmful to people who already suffer from high blood pressure. Elevated salt consumption is a key risk factor for serious organ damage in all population groups.

Too much salt: first signs

Since each person reacts differently to salt, it is not possible to give general indications of excessive salt consumption. High blood pressure is the only sure sign. Other symptoms can also occur, such as:

fatigue
difficulty concentrating
Tremble
seizures
edema

In order not to let it get that far in the first place, however, you should already take preventive measures to avoid too much salt in your food.

Too much salt: How to avoid the white gold

To reduce your salt consumption, you should gradually wean yourself off the popular spice. Our taste buds have often adapted so much to foods that are too salty that low-salt foods quickly seem bland to us. Therefore, you should give yourself enough time to slowly reduce your cravings for salt. This increases the likelihood that you will stay on the ball in the long term.

As a first step, you should first start cooking more at home and thus avoid ready meals. Make sure to add salt sparingly and to taste from time to time.

Try to avoid highly processed foods as much as possible. You can see how high the salt content is on packaged foods.

Eat enough unprocessed foods like fruits and vegetables. In general, a mostly plant-based diet will help you avoid excess salt by avoiding meat, fish, and dairy.

If low-salt dishes still seem too bland to you, you can refine your dishes with fresh herbs or spices.

You can prepare bread, rolls, crackers & Co. yourself at home and significantly reduce the salt content.

If you don’t want to do without animal foods completely, you should use low-salt representatives of this category. Types of cheese with a little less salt are, for example, mozzarella, Emmental or cream cheese. Mortadella and liver sausage are among the low-salt types of sausage, but in contrast to other foods they still contain a relatively large amount of salt.

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Avoid Musty and Smelly Laundry

Does the laundry stink? With these clever tips and tricks, you can avoid a smelly laundry and washing machine and make it smell nice again. We’ll show you what the problem is and how you can avoid smelly laundry.

Today’s washing behavior often causes unpleasant odors in the washing machine and the laundry. The smelly washing machine We will show you which simple methods can be used to eliminate them and change them permanently.

The problem of smelly laundry

The problem of smelly laundry is more likely to be caused by fabric softeners and washing at low temperatures. As a result, soap and dirt residues settle everywhere, leading to unpleasant odors. The laundry is contaminated with the bacteria that develop during washing and stinks after a few days in the closet.

Clean smelly washing machine

If the washing machine is already dirty, you can put 2-3 dishwasher tabs in the machine and run a washing cycle of 90 degrees without washing. You should probably do this a second time. You can then clean the washing machine properly by removing soap residue from the interior and cleaning rubber seals and all hoses with vinegar-based cleaner and a dash of washing-up liquid. You should repeat this process from time to time so that the laundry does not smell.

Instructions for cleaning the complete washing machine

In the following video, you will find instructions so that you can completely clean your machine without spending a lot of time and with simple means. You need these things for cleaning:

  • citric acid powder
  • lemon juice
  • 50g baking soda
  • Old Toothbrush
  • sponge cloth and a sponge
  • Shallow container
  • old rags
  • Small bucket (make citric acid mixture here)
  • Large cleaning bucket

If the smell persists, buy a new washing machine?

It may be that all cleaning attempts have no effect. This could be due to the age of the washing machine, for example. To avoid smelly laundry, consider buying a new one. We will help you with a guide and tips for buying a new washing machine because there are also a few things you should consider.

Wash laundry properly

When possible, it is better to use powdered detergent, as the powder dissolves better in the washing machine and leaves far less residue. We also recommend that you use as a little fabric softener as possible. You should wash the laundry at high temperatures, such as normal wash instead of 30 degrees at 40 – 60 degrees. In addition, we recommend a regular boil wash, because this prevents regression. Of course, you can also do a hand wash.

Avoid smelly laundry

In order to avoid these unpleasant odors, you should definitely leave the drum door of the washing machine open after the wash cycle. If the laundry is left in the closed washing machine after washing without a fresh air supply, smelly laundry can develop after a short time. You should then hang up the laundry to dry as soon as possible. Also, make sure there is enough space in the drum because residues of washing powder can start to smell.

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Prevent and Avoid Matted Laundry

Prevent and avoid matted laundry with natural home remedies. Wash the wool and knitwear cleverly without felting. This keeps the fabrics smooth and beautiful.

It’s annoying and avoidable: Your favorite sweater comes out of the laundry completely matted and you can’t wear it like that anymore. But no fear. This won’t happen to you again if you follow our tips and tricks on how to prevent tangled laundry and take preventive action – with simple home remedies and clever hacks!

Home remedies to prevent felting of laundry

Vinegar essence and lemon essence are well-tried household remedies against the hardening of the laundry. But the valuable essences also offer reliable protection against felting during the wash cycle. Simply add a dash of vinegar or lemon essence to the dishwater, then the wool and knitwear won’t tangle as easily and you can wear them longer.

Making matted wool sweaters supple again

White beans against felted laundry: Felting caused by age and washing often makes beautiful and soft wool sweaters fluffy and scratchy. Such felted wool sweaters can be “unfelted” by first repeating the delicate wash and then rinsing the woolen items in a lukewarm liquid made from white beans. The beautiful old wool sweaters become soft and supple again in no time.

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Hygiene in the Household: Avoid Sources of Germs

For more cleanliness and hygiene in the household, you should know and eliminate sources of germs. We will show you where bacteria are lurking in the household and how you can effectively avoid germs.

What looks clean on the surface can reveal dangerous impurities under a closer microscopic examination. As a result, many people rarely effectively eliminate sources of germs in the home.

Clean against germs and bacteria

Small microorganisms, such as bacteria and germs, become part of our everyday lives. Because they are in the air, on our skin, and on many objects. They are mostly harmless to humans. In addition, they can also be useful to humans in that bacteria protect our skin or digest food in the intestine. But there are germs and bacteria that can cause diseases and are particularly dangerous for people with weak immune systems. Therefore, a certain level of hygiene in the home can be important. Consequently, get to know the sources of germs in the household and read how you can avoid germs in the future.

Avoid sources of germs in the household

Not only protective corners should worry us at home. The many sources of germs in the household are also worrying. Because most of them are unknown to us and in use every day. Natural and antibacterial cleaning agents, such as classic home remedies, are usually sufficient for cleaning. So that you can ensure more hygiene in the household, note and avoid the following sources of germs.

1) Change kitchen towels regularly

The kitchen rag is the most dangerous germ spreader in the household. Because these are heavy to very heavily contaminated with germs. Therefore, it is important that you change kitchen towels and tea towels at least once a week. If you use cloth rags, you should wash them regularly at 60 degrees. Also, read our tips for doing laundry and removing bacteria.

2) Clean bacteria on dish sponges

It is also impossible to avoid germs on dishcloths and sponges. The bacteria multiply very quickly here due to the moisture in the rags. To remove germs, you can put the dishcloth that is still intact in the microwave for two minutes. In the process, 99 percent of harmful pathogens are killed. Also, read the helpful instructions on how to clean the kitchen.

3) Clean cutting boards properly

For more hygiene in the household, you should always clean your cutting boards thoroughly after use. Because these are often heavily contaminated with germs. Especially if you have cut raw meat or fish on it. Therefore, rinse the cutting boards immediately after use with washing-up liquid and hot water. You can also clean them in the dishwasher from time to time.

4) Avoid germs and clean countertops

Bacteria and germs have a harder time on smooth surfaces, but many can accumulate here. Since you probably use your work surface frequently and a lot of different things are stored here, this is where germs quickly come into play. Accordingly, clean these surfaces daily with hot water and detergent. In addition, get to know other natural cleaning agents for cleaning the kitchen.

5) Thoroughly clean the taps

The faucets supply running water. However, they are often forgotten when cleaning. As a result, bacteria collect here. Whether in the bathroom or in the kitchen, you should not forget to clean the taps and rid them of germs once a week with suitable cleaning agents. Also, read tips on how to clean the bathroom properly.

6) Clean stove knobs for household hygiene

Likewise, we use the knobs on the stove every day when preparing our food. A lot of sticks here, such as tomato sauce, some oil, or flour. And these things are at best wiped away quickly. But how often do you clean the stove knobs? Right, that too is often forgotten. For hygienic cleanliness, you should clean them completely from time to time. The best way to do this is to clean the oven.

7) Coffee machines as a source of germs

Delicious coffee from the coffee machine in the morning or afternoon is essential for many people. However, a common mistake when using a coffee machine is that the water tank is not cleaned enough. This makes it easy for bacteria and germs. So that you can avoid germs here, clean the water tank regularly.

8) Avoid germs in the toothbrush cup

After brushing their teeth every day, most people place their toothbrushes in a toothbrush cup. Water that runs down from the toothbrush collects in the cup. And that gives the bacteria a good breeding ground to spread. Accordingly, you should also rinse and dry the cup every two days. You can also put it in the dishwasher once a week. Also, read effective tips for cleaning the dishwasher and descaling the dishwasher.

9) Germ-infested toilets

The toilets in the domestic bathroom are usually not as contaminated with germs as many believe. A sink can contain many more germs than a toilet seat. Nevertheless, you should definitely clean the toilet regularly. Make sure that you use an extra cloth for cleaning. Then wash it at at least 60 degrees. In this way, you ensure hygiene in the household. Because the bacteria and germs are killed at high temperatures.

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