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Duvet Covers – These are the Most Important Properties

Anyone who buys new bed linen naturally wants their purchase to be worthwhile. Pleasant skin feel and durable material are just some of the aspects that are important for good duvet covers.

Pay attention to the quality

There are a few things to consider so that the new bed linen offers the pleasant sleeping comfort that you expect from it. Anyone who buys new duvet covers wants to be able to use them for a long time. For this reason, the following clearly applies here: if you buy cheap, you buy twice.

Of course, that doesn’t mean that you have to go straight to premium bed linen for several hundred euros. Products in the lower price segment are not only usually more short-lived, but can also contain questionable chemicals and also do not offer the same skin feel as higher-quality duvet covers.

The right care

The type of material you buy doesn’t necessarily determine longevity. Most fabrics that make good duvet covers are, if cared for, relatively durable. If you want to keep your bed linen for a long time, you should pay attention to a few things. If you follow all of these care instructions, you will definitely get something out of your duvet covers for longer:

  • Adjust the temperature of the washing cycle to the bed linen.
  • Some materials are significantly more sensitive than others.
  • Wash bed linen separately from another laundry.
  • To preserve the material, turn the covers inside out before washing.
  • Select the detergent according to the manufacturer’s specifications.
  • Do not use fabric softener!
  • Only run the dryer on the gentle cycle. Only air dry sensitive fabrics!

The right feeling on the skin

Since duvet covers come into direct contact with your own skin, they should of course feel correspondingly comfortable. Not only the quality of the bed linen is important. The material determines other properties. That’s why there are, for example, separate bed covers for summer or winter. The most important properties are as follows:

Soft skin feel

For many people, smooth, soft bed linen is important for the right level of comfort. Quality is an important index for this. Most materials made of high-quality cotton are pleasantly soft on the skin, especially satin. Synthetic or microfibers are also very soft. And the noble but expensive silk nestles particularly well against the skin. The correct care of the bed linen should be observed so that the materials remain supple for a long time.

Warmth

Thick fabrics with a rough and fluffy surface are particularly suitable in winter or for people who get cold quickly. Because they trap air well and are pleasantly warm. Flannel, beaver, or terrycloth covers, in particular, have these properties and can protect sensitive skin in winter.

Cool duvet covers

If you get too warm easily or don’t stop sweating in summer, you should rely on light and cool materials: Satin, seersucker, linen, or Renforcé in particular can score points here. They are pleasantly breathable and cool even on the hottest summer nights, so you can avoid night sweats.

Temperature compensation

Expensive silk is best suited as classic all-around bed linen. It warms in winter and cools in summer. In addition, it is well suited for allergy sufferers. However, high-quality silk is expensive. A slightly cheaper alternative would be a mix of high-quality Mako cotton and satin. The so-called Mako-Satin also helps to balance temperatures, is soft, and nestles comfortably against the skin. Furthermore, more clever tips for beautiful bed linen should be considered.

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Travel

7 Important Tips for the Package Tour

The following guide gives important tips for the package tour. If you book your trip on the Internet and carefully compare the various providers, you can save a lot of money. This is even more true for travelers who are flexible in terms of travel dates, departure airport, number of overnight stays, and maybe even destination.

Benefits of a package tour

Package tours are very popular. Because here vacationers don’t have to worry about anything on vacation. Consequently, recovery always comes first. In the case of a package tour, the flight, accommodation, and meals are booked through the selected provider. The travel costs are usually much cheaper than with an individually planned trip. Nevertheless, there are a few things to consider.

1. Book a cheap package tour online

Thanks to good online travel providers, the Internet makes it quick and easy to search for a cheap trip. It offers an optimal overview of possible destinations. If you book them through a travel agency, you have to look through different catalogs. This turns out to be a little more difficult. In addition, the Internet can be used for effective bargain hunting.

2. Compare vacation packages

If you book a cheap package holiday, you should carefully compare the trips of the numerous different providers. The cheap travel price comparison is always offered here. A package tour is usually available in a similar form from many providers. But often with significant price differences. Therefore, the comparison is very important, not only in terms of prices but also in terms of services.

3. Save with deals, last-minute or book early

So-called travel deals are particularly popular for saving. These are selected trips where there are particularly high discounts. These are particularly good if you want to give away a trip, e.g. for a 30th birthday. Last-minute offers are much cheaper since these are mostly the remaining places that the provider still wants to allocate. However, as a traveler, you often have to be very flexible in terms of location, hotel, or travel dates. Early bookers can also save and have a much larger selection. As an early booker, however, you have to decide on a travel destination very early on, but then you get very high early bird discounts.

4. Be flexible

The more flexible travelers are in terms of travel location and dates, departure airport, and hotel, the more they can save on a package tour. Travel costs are much more expensive in the high season and during the holidays than in the low season. If possible, the holiday should therefore take place at a time when demand is low.

5. Pay attention to the services included

Package tours are usually cheaper. Nevertheless, it is important to pay close attention to the performance. The differences are often in the details. Many package tours include additional offers, such as excursions, guided tours, or entertainment programs.

6. Which insurances are required?

When booking the package tour, insurance is usually offered that can be taken out, for example, travel cancellation insurance, luggage insurance, or international health insurance. They are often available in more favorable conditions. But which types of insurance make sense? This clearly includes international health insurance. But it should be checked whether they already have membership in an automobile club, for example. Travel cancellation insurance is recommended if the trip is booked very early. A lot can happen during that time which makes a resignation necessary.

7. Security Certificate

When booking, care should be taken to ensure that a security certificate is issued, otherwise, the traveler bears the risk himself in the event of insolvency. He has no bankruptcy insurance, so to speak, and may not get his money back. Therefore, the security certificate is very important.

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Travel

Important Tips for Traveling with Children

The holiday season has begun and the holiday trip with the family begins. Good planning is half the battle to ensure that the trip and the actual stay at the destination remain as free of complications as possible. Therefore note useful tips for traveling with children.

Relaxed travel with children

Long car, train, or plane journeys with children are usually exhausting for everyone. Because the children quickly get bored and a lack of activity ends in restlessness and constant nagging. So why not make your holiday trip exciting too? Because even in the smallest of spaces there are numerous ways to keep the children occupied in a playful way. The children can also train their ability to concentrate, logical thinking, and general knowledge.

1) Game ideas for vacation trips with the family

Even when playing in the car, boredom can set in quickly if children feel under or overwhelmed. Therefore, adapt the games to your children (age and ability).

  • The guessing classic “Who am I?”. Here a player thinks about a person or an animal and the others ask about it. The questions are only allowed. be answered with “yes” or “no”. Who or what it is about, for example, can be wonderfully adapted to all age groups. Very young children, choose people and animals they are constantly confronted with, such as grandma, grandpa, or a dog. Older people can then solve well-known personalities such as “Angela Merkel”.
  • “I can see what you can not see”. Of course, you can only choose things that are inside and don’t immediately disappear in front of the window.
  • You can play “I’m packing my suitcase” in different environment variants with different levels of difficulty. Or vary the course of the game by orienting the packed things to themes.
  • Card games are always a great way to keep yourself busy. You can also play different card games with one deck. So you ensure enough variety on your holiday trip with the family.

2) Provide variety when traveling with children

If the course of the game is always the same, the need for variety quickly arises. If you have already tried out some games on your holiday trip and are still bored, you can also paint. Older children can also read on the trip. So pack books or magazines. The “wagon rally” is also well suited for long train journeys. Think about suitable questions in advance that you can ask your children. For example, “How many trash cans are in our compartment and in the next?” or “How many passengers wear glasses?”. Then send your children on a little scavenger hunt and reward them with a small prize at the end.

3) Discuss the process in advance

If you are traveling with several children, it goes without saying that they have different ideas and wishes for the holiday. The larger the age difference between the children, the further the ideas drift apart. So that you take all wishes into account and don’t neglect anyone, it is important to talk about plans and make compromises before you go on vacation.

Accordingly, discuss beforehand which points and attractions are on your agenda. This prevents disputes at the holiday destination. So every family member gets their money’s worth and everyone knows what they can look forward to. To do this, learn to train your sense of direction and find your way back in unfamiliar surroundings.

4) Prepare for complications

Not only the actual vacation but also the arrival needs to be planned. Good preparation is essential, especially if you are traveling with children. If the trip lasts longer, it is advisable to keep the youngsters occupied with the games mentioned above or similar. If you are planning a flight, you should prepare the dear little ones for the inconveniences that may arise.

For example, the well-known pressure on the ears when taking off or landing the plane. This pressure isn’t a big deal because it’s only caused by a change in air pressure, but it can be felt to be quite uncomfortable or even painful. An important tip to pass on to your kids is to keep your mouth closed during starting and charging. This regulates the pressure in the inner ear better.

5) Provide UV protection when traveling with children

Especially during the summer vacation, one hopes for good weather and lots of sunshine. However, the sun’s rays can also trigger negative reactions, such as sunburn or even sunstroke. A sunscreen with a high sun protection factor is essential, but not the only measure you should take.

In addition, avoid direct sunlight, wear a sun hat, and don’t forget to protect your eyes from the sun’s rays that are too bright. Sunglasses have the positive side effect that they are not only useful but also a trendy accessory. You have to pay attention to the UV protection of the glasses so that your eyes are protected as best as possible.

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10 Important Tips for Feeding Birds

Many useful bird feeding tips will help feed free birds. Because even if such feeding is well-intentioned, it can lead to damage if done incorrectly. That’s why we’ve put together an overview of the most important facts about feeding birds for you.

Important bird feeding tips

If you want to feed birds, you should first follow a few important rules. Otherwise, you can cause dangerous damage to the birds by feeding them. Because not every food is suitable. Also, you shouldn’t feed the free birds every season. So that the little flying spirits in your area don’t die from your food, heed the following tips:

1) The right time to feed the birds

The birds should not be fed during the breeding season, as the small birds only tolerate certain types of food. Therefore, it is better to use the cold seasons for feeding, when natural food sources are less available. If you still want to do something good and help birds with nutritional supplements even without wintry temperatures, then you should not feed them fatty food, peanuts, or sunflower seeds. Instead, only use the following food to feed the birds during this time:

  • Fresh or frozen insect food,
  • Smallest, low-fat seeds from local wild herbs.

2) Choosing the right birdseed

In the winter months, on the other hand, a nutritious healthy mix of grains, such as cereals and sunflower seeds, and fruits are required. Crushed nuts are popular in all types and are particularly high in energy. But be careful: Only offer the nuts in their natural state. And never offer salted, sugared, or spiced variants to the birds. So just feed the birds of course. You can also find suitable food for various bird species in supermarkets and specialist shops. Also, note tips for making fat balls yourself and making feeding bells.

3) Keep feeder dry and clean

If you help the birds in your garden or on the balcony with food, you should keep the feeding area clean. To do this, you should separate bird droppings from the food to avoid the outbreak of diseases. Therefore, the use of feeding columns is recommended, as they guarantee more hygiene. Also, make sure that you keep the birdseed as dry as possible. If you also want to feed hedgehogs in the garden, there are a few things to consider here as well.

4) Pay attention to hygiene when feeding the birds

As already mentioned, the feeding station or bird feeder must remain clean. Therefore, use the following instructions for cleaning the bird feeder: Do not use chemicals. Instead, you can brush the bird feeder and rinse it with hot water. Then let it dry before you put the food inside again.

5) Stop feeding birds when they are dead

If you find dead birds, you have to be careful. Because then salmonellosis or trichomoniasis could be the cause of dead birds at the bird feeder. Both diseases are transmitted at bird feeders. Especially in late winter or during mild winters. Then stop feeding the bird. Then clean and disinfect the house thoroughly, e.g. with the household remedy vinegar essence. In addition, remove all leftover food, including from the ground. Since the diseases can also be contagious to humans, you should only handle dead birds with rubber gloves. Then dispose of it the household waste in a plastic bag and disinfect your hands thoroughly.

6) Feed small birds

It may happen that your well-intentioned bird feeding also attracts large birds, such as ravens or doves. Very few people want pigeons in their garden or on the balcony. Instead of having to drive the pigeons away, you should take preventative measures beforehand. Accordingly, you can fence the birdhouse or the feeding place with wire mesh. As a result, only the small songbirds get to the feeding station.

7) Bird feeding safety

Likewise, you should think about the safety of the birds when you start feeding them. Therefore, it is best to set up the birdhouse free-standing. Thus, birds are better protected from sneaking cats. Placing the birdhouse at least three to four meters away from a tree or bush is ideal. You should also chase away the cats if they are too close to the aviary.

8) Use bottom feeding

There are some bird species that forage on the ground. Therefore, there are special automatic feeders for bottom feeding. Here, too, you should pay particular attention to hygiene and regularly clean the feeding area on the floor.

9) Provide nesting aids for small birds

Nowadays, smaller bird species cannot find enough nesting sites and shelters in nature. Accordingly, you can provide artificial nesting sites in the garden. The following guidelines for suitable nesting aids apply to small bird species: internal dimensions of approx. 10 x 10 x 10 cm are good for them as a breeding ground. Thus, pipes, triangular boxes, or a “normal shape” with these dimensions make sense. The main thing is that the size of the entry hole is sufficient. Then mount each device high in a tree so the little songbirds feel safe. Another good idea is to build an insect hotel.

10) Build a nesting aid yourself

You can also build a nesting aid for birds yourself. Consequently, rough-sawn spruce wood is best suited. The thickness should be approx. 20 mm. You can also use glued waterproof plywood. However, you should make sure that it was not made using tropical wood. The inner walls should be roughened so that the young birds can reach the opening from the inside. Screws work best when assembling the box, nails won’t last very long. For an environmentally friendly impregnation of the raw wood box, you should paint it with linseed oil. Thus it is biodegradable. You should also provide the base plate with tiny approx. 6mm small holes. Because that ensures better ventilation.

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Important Vitamins and Foods for Beautiful Nails

Despite manicures and regular hand care, many women suffer from brittle fingernails. The cause is often found in eating habits. A healthy, balanced diet helps to prevent brittle fingernails.

What to do with white dots on the nails?

White dots on the nail are mostly light bruises. These grow out of the nail again. However, if these occur more frequently, this often indicates a calcium deficiency. This problem can easily be treated by increasing the consumption of dairy products. If you are lactose intolerant, you should use lactose-free products.

Vitamin A for brittle nails

Vitamin A acts as a growth accelerator and also helps with brittle nails. This is particularly abundant in dairy products, fish and egg yolk. The body can make vitamin A from carotene. Therefore, it is advisable to increase the consumption of foods containing carotene, such as yellow and orange vegetables and fruit (e.g. carrots, pumpkin, peaches or pears) and dark green vegetables such as spinach or broccoli.

Biotin brittle nails

In addition, biotin-containing foods such as whole grain products, but also rice and peanuts, help to prevent brittle or brittle fingernails.

Nutrition and Dietary Supplements

Dietary supplements such as silica are often recommended. However, there is no scientific evidence that taking silica supplements actually helps build nails. The high silicon dioxide content is said to ensure strong and beautiful fingernails.

Whole grain products and potatoes contain silicon. With a regular consumption of these foods, the need for silicon is covered.

If you have brittle fingernails, you should first try to make your diet more balanced and include whole grain products, fruit and vegetables more often in your meal plan.

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Important Vaccinations on Vacation

All important vaccinations on vacation at a glance. Depending on the travel destination, it makes sense to protect yourself adequately against various diseases. Special vaccinations, which entail immunization, are ideal for this. This in turn represents efficient prevention of sometimes life-threatening illnesses. Adequate and effective vaccination protection makes sense not only for long-planned travel trips but also for short-term or last-minute trips.

Vacation without vaccination is a risk

Many vaccinations are known from the legal requirements applicable in Germany. However, there are other pathogens and other threats abroad that are associated with different regional conditions. In addition to the so-called basic vaccinations, which are administered against tetanus, poliomyelitis, and poliomyelitis, additional vaccination protection is essential when traveling abroad. This fact applies mainly to countries located in the tropics. In view of the prevailing conditions there, for example, vaccinations against hepatitis A and hepatitis B as well as against yellow fever and typhoid arise.

What does the risk of the disease depend on?

Due to the geographic location alone, there are risks of infection in many countries that are of no importance in Europe. Such risks are initially based on the travel time, during which there may be a rainy or dry period in the destination area. In addition, the travel area itself decides on the possibility of infection. This often looks different in cities than in rural areas. There are also differences in the extent of the risk of infection for trekking companies or package tours. It is also important to remember that vaccination is not only required for long-distance travel but now also for travel to numerous European countries.

Not all vaccinations are important

In addition to hepatitis A and B and yellow fever, typical travel vaccinations include tick vaccinations, typhoid, malaria, and cholera vaccinations as well as rabies vaccinations. Don’t forget to vaccinate against pathogens that can trigger Japanese encephalitis.

Malaria protection

A malaria vaccination is usually usual for a stay in some southern countries of the USA, Africa, and Asia. In this context, it is not a question of a normal injection, but of medicinal prophylaxis that must be continued after returning home.

Prevention of Japanese encephalitis

Japanese encephalitis occurs predominantly in South and Southeast Asian countries. Double vaccinations are necessary for basic immunization. The second injection is given 28 days after the first vaccination. The date for the last prophylactic measure should be set no later than 7 days before the start of the trip. The vaccination protection can be extended by mosquito repellent products and long pieces of clothing.

The tick vaccination

This application is suitable for travelers to Switzerland, Austria, southern Germany, and Sweden. A total of three injections, which are always repeated after three years, are an effective safeguard.

Rabies protection is up to date again

Holiday trips that are planned to distant countries such as India, Southeast Asia, Africa, China, and South America should not be undertaken without adequate rabies vaccination protection. The dates for the triple vaccination are day 0, day 7, and day 21 or 28.

Timely immunization against cholera bacteria

Cholera is an extremely serious, sometimes fatal, intestinal disease. The bacterial germs that are known to be the causative triggers occur in sea and river water, in fish, seafood, undercooked food, and feces. Cholera vaccination is advisable when traveling to Africa and South America as well as to Asia as an oral vaccination one week before departure.

Typhoid vaccination can be life-saving

The disease typhoid still occurs in various regions of Africa, Latin, and South America, and Southeast Asia. A high risk of infection applies to all trekking and backpacking tourists who move to these areas. The administration of the painless oral vaccination is planned for at least ten days before departure.

Yellow fever is not to be underestimated

Holiday destinations predestined for yellow fever are mainly in Africa. Yellow fever is more prevalent in Rwanda, Kenya, Ivory Coast, Tanzania, and Ghana. Effective yellow fever prevention is offered at specialized vaccination centers that are authorized to give these injections and that stock the appropriate vaccine. This vaccination should be completed at least 10 days before visiting the destination country.

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Probiotic Foods: In This List You Will Find The Most Important Ones

For a healthy intestine and a strong immune system, it is advisable to integrate probiotic foods into the diet. You can find out which foods are particularly rich in this article.

What are probiotic foods?

Probiotic foods should strengthen the natural defenses and keep the intestines healthy. But what is behind it?

Probiotic comes from the Greek and means something like: for life. The World Health Organization (WHO) defines probiotics as edible microorganisms that are beneficial to health when they enter the human intestine alive.

Probiotic foods therefore contain a high amount of these living microorganisms, such as yeast or bacteria. These arise, for example, during lactic acid fermentation, which has been used to preserve food for thousands of years. Strains of Bifidobacteria, Enterococcus, Lactobacillus, Lactococcus and Streptococcus are most commonly used in food.

You should be skeptical about fitness yoghurts and dinks that are advertised as probiotic. In most cases, the promises made in advertising cannot be kept, since the added bacteria die off during the storage period in the cup. In addition, such products with high sugar content can promote the growth of harmful intestinal bacteria.

Health effects of probiotic foods

Up to 500 different types of bacteria live in the human intestine. Ideally, the majority of these bacteria should be beneficial. They are essential for healthy digestion and also for a strong immune system, because probiotics can activate immune cells and thus protect the body from diseases. People with healthy intestines are therefore less likely to get sick.

In addition, probiotics may prevent allergies and skin diseases and prevent intestinal diseases. The positive effects of some lactic acid bacteria on diarrheal diseases are scientifically proven: the duration of the symptoms can be reduced by an average of one day.

Especially after antibiotic treatment, you should take enough probiotics to rebuild your intestinal flora. This includes foods that naturally contain probiotics. In order for probiotics to develop their positive effect on the intestine, you should take them daily over a longer period of time. For healthy people, however, a balanced diet with lots of fresh fruit and vegetables as well as whole grain products is usually sufficient to maintain intestinal health without having to take probiotics regularly.

Sauerkraut: probiotic superfood

This home cooking side dish has it all: sauerkraut contains plenty of vitamin C and B12, fiber and live lactic acid bacteria. These are formed during the fermentation process that turns cabbage into easily digestible sauerkraut. The healthy ingredients in sauerkraut support cell renewal and blood formation and ensure regular digestion.

But be careful: Only raw sauerkraut is suitable as a probiotic food. When heated, the healthy bacteria and vitamins die off. When buying, you should therefore make sure that your sauerkraut has not been pasteurized. The sauerkraut juice that is produced during fermentation is also rich in lactic acid bacteria.

Probiotic bomb kimchi

The traditional Korean dish is a side dish that is served with most dishes. Kimchi is made from Chinese cabbage, similar to sauerkraut, and contains various vitamins and minerals. These include vitamin C, vitamin A, many B vitamins such as vitamin B1, B2 and B12, iron and various amino acids. Like sauerkraut, the probiotic food is rich in fiber and thus supports healthy digestion.

Traditionally, kimchi is not vegan as it is made with fish sauce. But you can easily make it yourself and adapt it to your needs. You can simply replace the fish sauce with soy sauce. This makes kimchi a good source of probiotics for vegans too.

Yogurt as probiotics

Yoghurt produced by lactic acid fermentation is a good source of probiotics. Conventional yoghurts usually contain strains of the bifidobacterium and lactobacillus, which are artificially propagated and added to the yoghurt.

Important: The yoghurt must be relatively fresh so that it still contains enough living lactic acid bacteria. Regular consumption of natural yoghurt is said to prevent constipation and diarrhea. However, sweetened yogurts with additives are not conducive to gut health.

Just like other dairy products, yoghurts are also increasingly being criticized for health concerns. Industrial factory farming makes an increased use of antibiotics necessary and antibiotic residues have already been detected in dairy products such as cheese, quark and yoghurt. Consuming such products would damage the gut rather than build it up. It is therefore better to opt for organic products or use soy or coconut yoghurt. The same microorganisms are added to these yoghurts, but they consist of purely plant-based raw materials.

Probiotic foods: kefir

Kefir is a fermented, viscous milk drink made from goat’s or cow’s milk. Kefir has a full-bodied, slightly sour taste. To make kefir, a kefir fungus must be added to the milk, which causes the lactose to ferment. Yeasts are also added, which produce small amounts of carbonic acid and alcohol. The ripening process takes about 24 hours.

Kefir is rich in calcium, magnesium and phosphorus and contains vitamins B2, B12 and vitamin D. As with yoghurt, you should also make sure that the kefir product is fresh and organic. In this way, a particularly large number of living bacteria can get into the intestine and health disadvantages can be avoided.

Probiotic and delicious: pickles

Pickled cucumbers and other pickled vegetables are great vegan sources of probiotics, as is sauerkraut. With regular consumption, they can contribute to healthy digestion and strengthen the immune system.

However, this only applies if the vegetables have traditionally been preserved by lactic acid fermentation and not simply mixed with vinegar. It is therefore advisable to pickle cucumbers and other vegetables yourself, as most products from the supermarket do not contain any live lactic acid bacteria.

Apple cider vinegar as a natural probiotic

Many people are familiar with apple cider vinegar, but few are aware of its probiotic effects. Apple cider vinegar is made from apples. These are fermented into cider, which is then used to make vinegar. Here, too, lactic acid bacteria form during fermentation. In addition to the benefits for gut health, apple cider vinegar is also said to help fight colds and inflammation.

When buying, make sure that you use a natural product. You can recognize such apple cider vinegar by its cloudy golden-brownish colour. In addition, streaks or particles remaining after the fermentation process should be visible.

Vegan Probiotic: Miso

The aromatic paste from Japan usually consists of soybeans and rice or barley. In traditional production, the miso paste has to mature for several months in order to obtain its typically spicy taste through fermentation. At the same time, the probiotic lactic acid bacteria are formed. Miso is an integral part of Japanese cuisine. Aside from the significant amount of probiotics, miso contains fiber and protein.

Miso is also an ideal source of probiotics for vegans, because the paste is made without animal ingredients.

Probiotic trend drink Kombucha

Kombucha is made from herbal or black tea. The kombucha fungus is added to this, which ensures the fermentation of the tea. In addition to the lactic acid bacteria, acetic acid, carbonic acid and small amounts of alcohol are also produced during fermentation. Depending on the type of tea, Kombucha also contains caffeine.

Fresh kombucha is an excellent probiotic food. It is said to contribute to the health of the intestinal flora and protect against harmful bacteria through a slight antibacterial effect. However, this only works if there are enough living microorganisms in the drink. Unfortunately, this is not the case with most products from supermarkets. Due to the high level of processing and the long storage time, the positive health effects on the intestines cannot be achieved.

Tempeh: vegan probiotic food

Whether in salads, as a hearty main course, or as a snack – tempeh has it all. The traditional Indonesian product is made from soybeans that are inoculated with a special mold. This starts the fermentation that creates the unique texture of the tempeh and allows a lot of healthy bacteria to grow. Tempeh is rich in minerals such as magnesium, phosphorus and potassium and proteins, which can be used particularly well by the body through fermentation.

Tempeh is tasteless without seasoning and is suitable as a meat substitute in various dishes. The probiotic food is particularly appreciated by vegans and health-conscious people.

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Amino Acids in Food: These are The Most Important Ones

Humans and animals cannot live without amino acids from food. We will show you which important functions they fulfill in our organism and which foods provide you with the essential amino acids.

The most important amino acids for us humans

Amino acids are chemical compounds that are vital for every organism. However, an amino acid does not stand alone, but joins together with others to form a chain. Proteins are formed from these chains. Therefore, amino acids are also referred to as the “building blocks” of proteins.

Depending on the structure of the chain, different proteins are formed that fulfill different functions in our organism. If there is a deficiency of one or more specific amino acids, the chains can no longer form completely, so that the function of all proteins in the body is restricted.

The body can produce some amino acids itself. Others we have to ingest daily through food. The following eight amino acids are also referred to as “essential amino acids” and are found in various foods:
isoleucine
valine
methionine
leucine
tryptophan
lysine
phenylalanine
threonine

Amino acids in food: methionine

The body needs the sulfur-containing amino acid methionine to produce the non-essential amino acid cysteine. We also need them for the construction of some protein molecules and for various metabolic processes to take place. As an antioxidant, methionine also neutralizes free radicals and thus protects us from oxidative stress.

A healthy adult should consume about 21mg of methionine per pound of body weight. However, with certain diseases, especially liver and urinary tract diseases, the daily requirement for methionine can increase.

Foods that are particularly rich in the amino acid methionine:
brazil nuts
sesame
soybeans
Peas
green leafy vegetables (e.g. spinach)
broccoli
In general, vegetable proteins consist of 0.5 to 2 percent methionine. The daily requirement for the amino acid is around 1.1 to 2.2 grams. If you only get a small amount of cysteine ​​from food, you need a little more methionine because some of it is converted to cysteine.

Note: Animal products contain significant amounts of essential amino acids. However, the consumption of animal products is usually not sustainable and involves a lot of animal suffering. That’s why you should get most of your amino acids from plant-based foods.

Amino acid in food for a good mood: tryptophan

Tryptophan is particularly known for its mood-enhancing, calming and balancing effects. Because the body converts the amino acid to the neurotransmitter serotonin. This so-called happiness or feel-good hormone ensures a relaxed and balanced state of mind. Therefore, tryptophan is also considered a natural remedy for depressive disorders.

In addition, the amino acid is essential for a healthy sleep rhythm. This is because excess serotonin is subsequently converted into the sleep hormone melatonin. This regulates our sleeping and waking phases and thus ensures restful nights. Tryptophan also functions as a provitamin in the synthesis of vitamin B3, also known as niacin.

The daily requirement of tryptophan can vary greatly from person to person. The Federal Institute for Risk Assessment gives four to five milligrams per kilogram of body weight as a guideline.

(Plant based) foods that are considered a good source of the amino acid tryptophan:
soybeans
cashew nuts
peanuts
lenses
oatmeal
cocoa
Note: We recommend that you use organic products for a balanced diet and, above all, that you buy food from the region. In this way you avoid unnecessary pesticides and superfluous transport routes. This reduces your carbon footprint.

Amino acid for skin and bones: lysine in food

Together with some other amino acids, lysine is responsible for the formation of collagen. Collagen is a protein that is primarily responsible for building connective tissue. Lysine also promotes cell division and bone growth. These functions make the amino acid, among other things, an indispensable factor for rapid and successful wound healing.

As with most amino acids, the recommended daily dose for lysine can only be roughly specified. According to the WHO, the values ​​are between twelve and 45 milligrams per kilogram of body weight.

You get the amino acid lysine mainly from these plant foods:
legumes
nuts
brewer’s yeast
Spirulina Algae
wheat germ

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Indian Spices: These are The Most Important For Your Kitchen

Countless Indian spices are used creatively and in a variety of ways in the popular national cuisine. This article gives you an overview of Indian spices and their uses.

Colourful, diverse and intense – this description applies to both India and the country’s spices. Hardly any other kitchen uses such an abundance of spices as the Indian one.

Indian dishes are intense and spicy – and mostly healthy. Many of the spices used stimulate digestion and prevent digestive problems.

You will look in vain for dried spice powders in Indian cuisine. In order to draw from the full intensity of the spices, they are processed fresh. With the help of a mortar, the whole grains are finely ground and roasted right at the beginning so that the essential oils can fully develop.

Indian spices for spiciness

If you order a spicy dish in an Indian restaurant, you should be really sure. Indians love spicy food and know how to prepare it. They are also convinced of the health benefits:

Chilli: The hot pods come in a number of shapes, colors and degrees of heat. In India, the India Jwala chili is particularly popular. Because of its shape, it is also often called snake chili. Here, the variety is rarely available in well-stocked Asian shops. But you can use any variety and even plant your own chillies. The pods are usually processed fresh or as a paste. The capsaicin it contains is not only responsible for the sharpness, but also has some health benefits. According to a study from 2015, the substance has a positive effect on the human circulatory system and metabolism.
Pepper: In addition to black pepper, cayenne pepper is also used. Peppercorns are found in almost all Indian dishes. Especially in southern India it is even common to cook rice with pepper. Unlike most other spices, pepper is only added just before serving, otherwise it will lose its flavor. In addition to its anti-inflammatory properties, the piperine it contains can also help with weight loss, according to a study by the Indian Journal of Pharmacology.
Ginger: Ginger is not only very popular with us. Whether in dhal, samosas or curry dishes – the tuber is used in almost all dishes. It is usually finely chopped and made into a paste with other spices in a mortar. Ginger gives dishes a pleasant freshness in addition to their spiciness. The active ingredient gingerol also has an anti-oxidative and anti-inflammatory effect.

Indian spices for your digestion and health

Many dishes from traditional Indian cuisine are inspired by Ayurvedic health teachings. This is probably the reason why there are so many medicinal plants among the Indian spices:

Turmeric: The root is said to be the most used spice in India. It is not only used in savory dishes such as vegetable curries, fish and meat dishes or chutneys, but is also often used in desserts. Even in the typical Indian spiced rice, turmeric should not be missing. Turmeric provides a spicy, earthy taste and gives the food an intense color. The Freiburg University Hospital has extensively researched the health benefits of turmeric. The tuber helps with a wide variety of digestive problems and counteracts civilization diseases.
Cumin: Also known as cumin, it is one of the warming spices in Ayurvedic teaching and is therefore an important component of many Indian dishes and spice mixtures. The seeds are crushed in a mortar and briefly roasted before use. According to a study from 2008, cumin stimulates digestion and thus prevents problems such as bloating and constipation.
Fennel Seeds: Just like cumin, you should only crush the whole seeds immediately before using them so that they can develop their full aroma. The seeds give hearty dishes a mild, sweet note and help with stomach problems. A mixture of fennel seeds, cumin, anise and sugar pearls is often served in India. Chewing a teaspoon of it should also stimulate digestion.

Christmas on the Indian spice rack

In our part of the world, the following spices are more familiar from the Christmas season. But in India they can be found in countless everyday masalas, the Indian word for spice mixture.

Cinnamon: In India, cinnamon is used in both sweet and savory dishes or tea. The sweet tree bark is an important ingredient in garam masala as well as in chai masala. In addition to the sweet aroma with the subtle sharpness, cinnamon is also healthy. The consumption of cinnamon is said to regulate blood sugar and cholesterol levels and even help with weight loss.
Cardamom: The sweet capsules are indispensable in Indian cuisine. Although cardamom is one of the most expensive spices in the world, the capsules can be found in countless dishes. Cardamom is also very popular for spiced rice or tea. The spice is also rich in minerals such as iron and manganese and is used in Ayurvedic teaching for digestive problems.
Cloves: The dried flower buds have an intense aroma and are therefore often combined with other spices. They are cooked whole in spiced rice, whereas they are usually ground beforehand. Cloves are rich in antioxidants and are considered a natural antibiotic due to their antibacterial effect.
Star anise: Star anise is also ground in a mortar or used whole for tea. The spice is supposed to help digest particularly rich and spicy foods. In addition to tea and desserts, it is mainly used for meat dishes.

Other popular spices from Indian cuisine

Many spices from Indian cuisine are also used in Germany and are therefore easily available. But the more exotic spices in particular can only be found in well-stocked Asian shops or on the Internet.

Amchoor: The light yellow powder is obtained from dried unripe mangoes. It gives dishes a sweet and sour note. The powder is rarely available in Germany. Alternatively, you can use some lime juice.
Fenugreek: This Indian spice is still relatively unknown to us. The taste will certainly sound familiar to you, since fenugreek is an integral part of most curry powder mixtures.
Coriander seeds: In many Asian countries, fresh coriander is mainly used, while in India it is mainly the dried seeds that are very popular. Coriander seeds are often combined with cumin.
Nutmeg: Nutmeg is often used to refine desserts. But the nutty aroma can also give your golden milk that certain something. It is also an integral part of many spice mixtures, such as garam masala.
Mustard Seeds: Both black and yellow mustard seeds are used in Indian cuisine. The dark seeds are often roasted whole at the beginning with the other spices and give the dish an exciting texture. While the light ones are usually ground up and found in almost all Indian dishes. Their taste spectrum ranges from nutty-mild to intensely hot.

Tamarind: The fruit of the tamarind tree is also called Indian dates. It is often made into a paste and used in desserts or chutneys. The taste is sweet, but at the same time brings an umami note to your dish.

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Cooking Tips

Boil Raw Milk: How Long and Other Important Tips

Boiling raw milk is important: Because it is not pasteurized, it always poses a certain health risk. In this article you will find out how long you should boil raw milk and what else you have to consider.

Normally, the milk that you can buy in stores is already preheated and thus preserved. The pasteurization process also kills germs and bacteria.

It’s different with raw milk: it’s untreated, unpasteurized milk from farm animals. Raw milk can contain harmful bacteria such as listeria, campylobacter, EHEC or salmonella. Therefore, you should boil them before you eat them. The heat kills possible bacteria and pathogens.

Boil raw milk: this is how it works

You can significantly reduce the health risk from raw milk by boiling the raw milk before using it further. You can easily do this yourself at home – we’ll show you how it works:
Pour the raw milk into a saucepan.
Heat the milk on high (over 72 degrees Celsius) for 20 to 30 seconds.
As soon as the milk forms small bubbles and starts to foam, you can remove it from the heat.
Buy raw milk: Here it is
You can often buy raw milk at so-called milk filling stations. There you have the opportunity to tap the milk yourself. The milk filling station usually provides glass bottles for this purpose. Of course you can also bring your own bottles and use them for bottling.

Even if you get your milk directly from the farmer, it is usually raw milk. If you are not sure, you can of course ask.

Why you should boil raw milk

You can never rule out the possibility that cows will get sick or that equipment will not be completely clean. Raw milk can therefore contain pathogenic bacteria.

The milk filling stations clean their dispensers regularly and the bottles they offer must meet high hygiene standards. Nevertheless, sometimes bacteria can get into the raw milk. The consumer advice center refers to studies according to which almost every tenth sample of raw milk from milk filling stations contained pathogenic germs.
To be on the safe side, people with a weak immune system, children or pregnant women should therefore avoid raw milk products altogether.
By the way: The bottles at the milk filling stations are sealed and have to meet high hygiene standards. If you use your own bottles, make sure they are extra well sterilized.

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