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What is the most famous dish in Mongolian cuisine?

Introduction: Mongolian cuisine and its most famous dish

Mongolian cuisine is a reflection of the country’s nomadic lifestyle, harsh climate, and limited resources. Meat, dairy products, and grains are the staples of Mongolian cuisine, and most dishes are simple, hearty, and filling. However, there is one dish that stands out as the most famous and iconic of all Mongolian dishes: Khorkhog.

History and origins of the most famous Mongolian dish

Khorkhog is a traditional Mongolian dish that dates back to the time of Genghis Khan, the founder of the Mongol Empire. According to legend, Genghis Khan and his warriors used to prepare Khorkhog by placing hot stones inside a goat carcass and sealing it with animal skin to cook it slowly. Today, Khorkhog is still cooked in a similar way, but instead of using a whole goat, it is made with lamb or mutton.

Ingredients and preparation of the iconic Mongolian dish

Khorkhog consists of meat (usually lamb or mutton), potatoes, carrots, onions, and sometimes cabbage or bell peppers. The meat is cut into small pieces and put into a large metal pot with the vegetables, water, and spices (salt, black pepper, and cumin). The pot is then covered with a tight-fitting lid and placed on a fire. Hot stones are added to the pot to create steam, which cooks the meat and vegetables slowly. The result is a tender, flavorful, and aromatic dish that is perfect for cold winter nights.

Regional variations and adaptations of the famous dish

Khorkhog is a popular dish in Mongolia, but it also has regional variations and adaptations. In western Mongolia, for example, Khorkhog is made with camel meat instead of lamb or mutton, while in the south, it is made with goat meat. Some cooks add beer or vodka to the pot to give the dish a unique flavor. Vegetarian versions of Khorkhog are also available, made with soy or seitan instead of meat.

Cultural significance and traditions associated with the dish

Khorkhog is not only a delicious dish but also an important part of Mongolian culture and traditions. It is often served at special occasions such as weddings, festivals, and family gatherings. The cooking process is seen as a social activity that brings people together, and it is not uncommon for guests to help with the preparation and cooking of the dish. In some areas, Khorkhog is also used for medicinal purposes, as it is believed to have healing properties.

Where to try the most famous Mongolian dish locally and globally

If you want to try Khorkhog, the best place to go is Mongolia. Many restaurants in Ulaanbaatar, the capital city, serve Khorkhog, and you can also find it in local markets and street food stalls. However, if you can’t travel to Mongolia, you can still try Khorkhog in other parts of the world. Mongolian restaurants in major cities such as New York, London, and Sydney serve Khorkhog, as well as other traditional Mongolian dishes. You can also find recipes online and try making it at home.

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Curious: This is The Most Common Nightmare – For You Too?

Nightmares don’t just affect children – every second adult suffers from scary scenarios in their dreams. The topics are often similar – and sometimes strange. However, one particular nightmare is dreamed very often.

The most common horror scenarios in dreams

Why we dream is still not fully understood. Dreams should help us, for example, to consolidate what we have learned or to process what we have experienced. Nightmares, on the other hand, can teach us how to deal with fearful situations.

As with books and films, nightmares can also be referred to as “classics”. Because there are some themes that repeat themselves in many people. These include, for example, dreams in which those affected fall into the abyss, freezing in dangerous situations, deaths of loved ones, monsters and war scenarios. According to a study, Germans most often dream of spiders. In the interpretation of dreams, spiders can stand for deception, fears and intrigues, but also for luck or creativity. Here it is crucial in which way the spiders appear in your dreams.

If you have a nightmare about a spider sitting or crawling on your bed, there may be intrigue in your community. If the spider runs over your body in a dream, bad luck is said to be approaching. However, if she weaves a web, it can mean something joyful for you. By the way, the topics of dreamers are different internationally. So most Britons probably dream of expecting offspring. Many Portuguese dream of the end of the world and in Poland, according to surveys, most people dream of cats.

Nightmares – what you can do about it

We’re powerless against dreams, aren’t we? Not necessarily. There are methods that you can use preventively, but also if you have already had a bad dream.

If you have had a nightmare, you can write down the dream after waking up; this should not occur again. You can also change the dream by writing and think of a “happy ending”, for example.

Medications such as antidepressants or sleeping pills can encourage restless dreams. You should talk to your doctor about this. If nothing helps against the bad dreams, you should seek help from a therapist.

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According to The Study: These Are The Most Boring People in The World – Are You One of Them?

In a study, the most boring person in the world was symbolically searched for. In the following we present the criteria for this and you may also find yourself in them.

What was examined in the study?

A team of British researchers went in search of boredom. Research was carried out into characteristics that lead to people being perceived as boring. To do this, researchers from the University of Essex conducted various tests and surveys involving over 500 people.

It was possible to find out which hobbies and jobs most people find boring. The results were recently published in the psychological journal Personality and Social Psychology Bulletin.

However, the study was mainly about the perception of different jobs and hobbies and not about specific character traits. Whether the person behind the facade is really boring is of course always to be judged individually.

Who is boring – according to the study?

A person who works in accounting, likes to sleep in and watch TV, lives in a small town and is religious is perceived as the most boring. According to the study, such a person is a symbol of a stereotypical bore.

In particular, jobs in data analysis, taxes/insurance or in cleaning and banking are perceived as particularly boring. If these jobs are combined with leisure activities such as sleeping, religion, watching TV, watching animals or mathematics, then one is quickly considered boring.

In addition, people who do not live in a village or in a small town are more interesting. As a result, boring people are less likely to be liked and more likely to be avoided, according to study leader Dr. Wijnand van Tilburg.

On the other hand, who is interesting and why?

Because of the way you shape your own life, it can happen that other people find you boring. Without them really knowing the people behind it. Other people spend less time with these people and the conversations are also more superficial. Then boredom actually becomes a self-fulfilling prophecy.

On the other hand, these jobs are perceived as particularly interesting:
artistic or performing professions
Jobs in the scientific field
Journalism professions
Medical Professions
the activity as a teacher.
The paradox is that jobs that are perceived as boring are often very important and these people have a lot of power within society.

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The 20 Most Important Bathing Rules: You Should Always Observe These When Swimming

Whether it’s a lake, swimming pool, river or sea: summertime is bathing time. But even in autumn and winter you can splash around in the indoor pools and thermal baths as you please. Unfortunately, accidents do happen from time to time. That’s why you should know these rules.

Bavarian water rescue service: Everyone should know these bathing rules

Observe warnings, limitations, barriers and buoys!
Do not dive with a damaged eardrum or a cold!
Never jump into unknown or murky waters!
Avoid weirs and whirlpools!
Never bathe alone. Never swim long distances without a boat escort!
In an emergency, call loudly for help in good time!
Note the special dangers on and in the sea!
Stay away from ships and watercraft!
Pay attention to the water temperature!
Never jump into the water when you are hot. Cool off before that!
Don’t bathe on a full stomach!
Don’t go into the water when you’re tired!
Never swim or dive in the area of ​​diving boards!
Refrain from running at the edge of the pool!
Get out of the water immediately if you get cold! Dry yourself well after bathing!
Never push others into the water!
Leave the water in a storm, spray or thunderstorm!
Do not go into the water under the influence of alcohol, medication or drugs!
As a non-swimmer, never use inflatable floats as a swimming aid!
Avoid aquatic plants!

Swimming in summer: This is how you protect yourself

It also makes sense to regularly apply sunscreen (at least SPF 30) to your skin to prevent sunburn. You should also drink enough water so that your body does not become dehydrated and your circulation does not become sluggish.

A head covering, an umbrella or the shade of a tree are also beneficial to protect yourself from the high levels of sunlight.

With this valuable knowledge, you are armed against dangers and nothing stands in the way of you spending a relaxed and sunny day by the water. Preferably without sunburn, accidents and injuries, but with lots of fun and a good mood!

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Yoga For Beginners: The Most Effective Exercises to Get You Started

We reveal the best tips for beginners.

Yoga: what does sport bring?

According to the Deutsches Ärzteblatt, yoga has a positive effect on both the body and the psyche thanks to the diverse exercises with an even change between tension and relaxation. For example, gentle stretching mobilizes the spine and relieves tension. Targeted exercises with your own body weight, on the other hand, strengthen a wide variety of muscle groups. In this way, the fitness trend is intended to invigorate the whole body. In addition, blood circulation and concentration are also boosted.

In addition, yoga can consciously prevent health problems, and in some cases even improve them. On the one hand, the mobilizing exercises work against incorrect posture patterns, such as a crooked back when sitting at a desk for a long time. Painful back or neck pain as well as incorrect strain and joint problems can be effectively prevented. On the other hand, relaxed, calm yoga elements help with annoying headaches, for example.

Relax and relieve asthma with the right breathing technique

In order to be able to perform a yoga session effectively and correctly, breathing is particularly important. This should be complete, deep and slow and is considered a central part of every exercise

If you practice this regularly and consciously, you can change your own breathing behavior in the long term. An important quality to declare war on tension or migraines. In addition, asthma patients in particular can benefit from conscious yoga breathing. In a study, international researchers from the Cochrane Collaboration were even able to identify a slight improvement in asthma symptoms. However, these are not all advantages! In addition, endurance is strengthened, shortness of breath is avoided and the vegetative nervous system is calmed. This, in turn, has a positive effect on the cardiovascular system and even high blood pressure.

This is how the yoga start is guaranteed to succeed

Basically, yoga is suitable for everyone – regardless of age, stature or health condition. Because among the countless styles, everyone is sure to find what they are looking for. Special forms, such as back yoga, are particularly suitable for counteracting certain physical ailments. However, if yoga newcomers want to do something good for their entire body, you should take a closer look at the following styles.

Hatha Yoga

Hatha yoga is currently the best known and most widespread technique. The focus is always on your own strength, energy and endurance. These three components should be individually strengthened through an even mix of physical and relaxation exercises. The aim is also to create a healthy balance between body and mind and to find your own centre.

Kundalini Yoga

In Kundalini Yoga, in addition to the movement of the body, the focus is primarily on spirituality. Dynamic exercises and meditations are designed to strengthen and relax the body. The focus is also on finding inner peace and freeing yourself from negative thoughts. This also has clear advantages for everyday life. Anyone who practices Kundalini Yoga regularly practices how to react more flexibly and less stressedly in a wide variety of situations.

Ashtanga Yoga

If all this sounds a bit boring to you, you should try Ashtanga yoga. Because there are fixed series of exercises with different levels of difficulty. The special thing about it: There are usually no breaks between the physical exercises. Discipline and ambition are particularly important here!

Effective exercises for yoga newcomers

The trend sport yoga can not only be learned in fitness studios or special yoga courses. For starters, simple exercises can also be easily tried out in your own four walls and thus gain initial experience with the well-known hype from India. The following positions are particularly effective and beginner-friendly.

Sun salutation to warm up

In the well-known yoga classic, various physical exercises are combined with one another in order to achieve a flowing movement. It starts standing up. Bring your arms together over your head as you inhale. As you exhale, bend your torso forward until your hands touch the floor or your feet. For more flexibility, beginners can also bend their knees slightly. With the next breath, the upper body is tensed, but the hands remain on the floor. Then one leg is stretched out backwards and the upper body is straightened. From here you can now switch to the “downward-facing dog” yoga exercise and a push-up-like posture. In order to maintain the flow of movement, it is advisable to straighten the upper body again and repeat the steps mentioned. The sun salutation is particularly suitable for warming up and can be performed as often as you like.

Downward facing dog as a yoga classic

The starting point for downward facing dog is on all fours or a plank. From this position, the hips are pushed upwards. However, the palms remain on the ground. In order to stretch the back particularly long, the stomach can be pulled inwards and tensed. Finally, try to raise your legs so that your heels touch the floor.

Cobra for a flexible spine

For the yoga cobra, it is best to start in the prone position. The hands touch the floor at shoulder height, the arms are close to the ribs. The backs of the feet are on the ground. With tense abdominal muscles, the shoulder blades are then pulled together in the back and the chest is slightly straightened. The hands, which press the body slightly upwards, have a supporting effect. It is important that the gaze is directed upwards.

Cat-cow for back pain

This exercise starts on all fours. Here you pull the navel in the direction of the spine and push it up in a kind of cat’s hump. To increase the effect, the chin should be pulled towards the chest. On the next breath, the abdomen is again pushed down, the shoulder blades back and the head up. The back is now in a hollow back position. In the cat-cow exercise, these two positions are varied several times.

The most important gadgets: You actually need this for the fitness trend

For a successful yoga start, in addition to comfortable clothing, you first need a suitable yoga mat. Important: Yoga and gymnastics mats are not the same! Because the perfect base for the Indian philosophy of life is a lot thinner, usually only about four to six millimeters thick. This results in a better grip on the hands and feet during the different exercises. Beginners in particular can stay in balance more easily and train effectively. Another important factor is the material. This must be non-slip in order to remain in the correct position despite sweaty hands. Yoga mats made of natural rubber are therefore recommended for beginners.

For yoga beginners, a so-called yoga block can provide effective assistance. The stable block made of cork or hard foam is used when some exercises cannot be performed correctly. It is used, for example, to avoid incorrect posture, to bridge distances or to enable a secure hold. This is exactly what often leads to difficulties for yoga beginners with little flexibility and balance. However, to avoid injuries, the yoga block must not have hard corners or edges.

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The 10 Healthiest Types of Fruit: They Contain The Most Vitamins and Minerals

Eat healthy: Numerous diseases can be avoided by regularly eating healthy fruit. But which types of fruit are the best and what ingredients make them so healthy? We explain the healthiest types of fruit and tell you the positive effects.

Apricots: Small vitamin bombs

The rose family is usually completely wrongly overshadowed by peaches and nectarines. Apricot season is in July and August and the fruit tastes delicious both fresh and dried.
The orange color has a significant amount of beta-carotene, which with regular consumption strengthens your immune system and protects against cancer. It also has a positive effect on hair and nail growth as well as on eyesight and ensures beautiful, healthy skin.
Numerous B vitamins strengthen the central nervous system, improve mood and increase the ability to concentrate. The sweet fruits also help you lose weight because they contain hardly any fat and few carbohydrates.
When buying, however, you should pay attention to the degree of maturity. If the fruit yields slightly to pressure, it tastes best and the stone is easy to remove. They should also be eaten within a few days, as apricots don’t stay fresh that long and can go bad quickly.

Power fruit avocado

The avocado belongs to the laurel family and is a berry from a botanical point of view. Around 5 million tons of avocados are harvested worldwide every year.

The avocado is considered a versatile powerhouse because it contains many vitamins, unsaturated fatty acids and minerals. These include magnesium, potassium, phosphorus, calcium, iron, manganese and copper. It has the highest protein content of all fruits and is rich in fiber, which has a positive effect on digestion. A special combination of carbohydrates

An avocado can be said to be ripe when it feels heavy because of its size and is dark in color. If you want to speed up the ripening process, simply place them in a paper bag for 2-4 days.

The blue miracle: blueberries

Fresh, juicy blueberries are considered the summer trend par excellence. Whether in the breakfast bowl, as a sweet afternoon snack or as an eye-catcher in your drink, the blueberry can no longer be missing.

The sweet aromatic berries contain a variety of healthy ingredients. In addition to vitamins A, B, C and E, beta-carotene and the minerals iron, potassium, calcium and magnesium, blueberries also contain a large amount of fiber. Thanks to the nutrients it contains, the small fruit supports heart health, bone formation, blood pressure, cancer prevention and even mental health.

Blueberry peak season is July. The fruits are harvested in abundance: one bush produces up to 6,000 blueberries per summer. The skin of blueberries is naturally covered with a white frost. This protective layer prevents the berries from drying out. For this reason, blueberries should only be washed shortly before consumption so that the protective film keeps the fruit fresh for as long as possible.

Strawberries as a slimming agent

Did you know that you can even eat the green leaves on the strawberries? They also have a healing effect as a tea, for example for intestinal diseases, inflammation, joint pain or nervousness.

Snacking allowed: Strawberries are not considered the healthiest fruit for no reason. The delicious berry is extremely low in calories and at the same time particularly rich in vitamin C, calcium, potassium, iron, zinc and copper. Dietary fiber, which promotes digestion, also prevents cancer and cardiovascular diseases. It is one of the favorite types of fruit in Germany and should not be missing in summer.

Strawberries belong to the so-called non-climacteric fruits. This means that they do not continue to ripen after harvest

Cantaloupe melon as a vitamin bomb

The cantaloupe melon contains a lot of vitamins A and C, which strengthens the immune system and protects against all diseases. It is relatively high in potassium, which is good for your heart and lungs and helps you feel more relaxed.

The melon is about 90 percent water, which aids in hydration and keeps you hydrated. No summer without melons. They are an absolute must.

Concentrated nutrient power: figs

Figs are so-called false fruits because the flower grows inwards. The actual fruits are the small seeds in the “pulp”.

Figs are rich in fructose and glucose: 100 grams contain a whopping 55 grams of carbohydrates. Very remarkable for the superfood fruit. In addition to vitamins A, B1, B2, B6, C, folic acid and niacin, it contains a lot of potassium when dried and has a detoxifying effect. The kernels are rich in fiber and improve the intestinal flora. In addition, figs have a stimulating effect and can even be eaten with their skins when ripe.

Did you know that there are male and female fig trees? Although the males do not bear fruit, they are nevertheless indispensable because they are needed for the fertilization of the female trees.

Raspberries: The most beautiful summer fruit

The delicious low-sugar berries are among the most valuable local summer fruits. There are over 200 species of raspberry, but only a few that are grown and consumed commercially. A single plant can produce a few hundred raspberries per year.

The pink fruit contains valuable vitamins A, B and C and some minerals that support the immune system. Added to this are the antioxidant, blood-cleansing and cancer-preventing effects of flavonoids.

Did you know that raspberries have an appetite stimulating, dehydrating and colon cleansing effect? Even the raspberry leaves are healthy: teas and tinctures refresh and revitalize over the long term.

Raisins: Small but mighty

Raisins are dried grapes, and vitamin C is lost during the drying process. It takes more than 4 tons of grapes to produce 1 ton of raisins. The best raisins are said to come from Malaga in Spain.

However, raisins still contain plenty of healthy nutrients such as iron, potassium and B vitamins. A study found that regular consumption of dried grapes reduces the risk of heart disease.

Like all dried fruits, raisins also contain a lot of sugar and should only be eaten in moderation. As an energy supplier, however, they are great for sports or high mental demands.

Black currant as a vitamin C bomb

The blackcurrant is one of the oldest medicinal plants and, with a content of 180 milligrams of vitamin C, contains more than three times as much vitamin C as a lemon. The dark blue fruit also contains vitamin E, calcium and potassium. It is one of the fruits with a lot of zinc and, thanks to its antioxidant effect, has a positive effect on the cardiovascular system and the immune system.

The black currant is also often referred to as “vegetable cortisone” due to its rapid anti-inflammatory effect.

The fruit can be eaten raw but is usually prepared in various sweet and savory dishes. Black currant is a perennial plant that can survive 15 to 30 years in the wild.

The all-rounder: lemons

Lemons are considered an all-rounder fruit that can be used in many ways. Whether in fresh mineral water, on delicious fish or as a juice in a salad: the sour fruit always makes a good impression. It is well known that lemons contain a lot of vitamin C. But one does it an injustice if one were to reduce it to just this effect. Positive effects on the body:
Strengthens the immune system with vitamin C
Promotes digestion thanks to the fiber it contains
Cleans the urinary tract and flushes out toxins
Detoxifies the liver
Anti-inflammatory through antibacterial and antiviral effect
Prevents heart attack and cancer
Accelerates wound healing
Good for the skin
Dripping lemon juice on other fruits can prevent them from turning brown. Lemon oil can be used in aromatherapy and contributes to relaxation.

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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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Birth Cards for the Most Beautiful Event in Life

You can make your loved ones happy with beautiful birth cards. We can express our congratulations with individual, loving words and hold them for eternity. We have tips for writing and giving birth announcements.

Write birth announcement

A specially written birth card does not communicate congratulations on the special occasion in any way but in a very personal way. If on special days we want to remember to use the classic and certainly more emotional variant with a postcard and to congratulate in this way, we give more than a smile.

We also give souvenirs that, even years after the event, when reading the card, always provide a reason to remember the happy situation. We want to take a special look at the birth cards from Kartenliebe and show how friends and family express their joy.

With a birth card, we give memories

There are always occasions when we want to congratulate family and friends. Then it’s nice to share a heart-aligned congratulations. There are of course very different ways and each way has its own justification. A typed message shows that someone is thinking of you and aware of the specificity of the event. Even outspoken congratulations have their charm and can warm our hearts.

However, if we want to give lasting joy and memories, then self-written birth announcements are perfect. We go the classic way again and design or label the cards with care and effort. They are designed to put a smile on the faces of new parents. Even years after the wonderful birth of a child, parents will still think fondly of the day and the special moments. Our gift cards can ensure that the memories quickly become vivid images again.

When do you send birth announcements?

Birth cards celebrate one of the biggest occasions in life. Without a doubt, the birth of a baby is something that cannot be put into words beforehand. Suddenly, life changes in many ways and is enriched by a new citizen who now lives with us. As a rule, it is particularly important to us to show our joy, which we also have as relatives and people from our circle of friends. Perhaps it will be the child itself who, in later years, will read who was happy about the birth and with what words. Great and emotional moments can arise here when the duration and value of a relationship become clear. Accordingly, many want to express their congratulations with a card and are wondering what exactly to write on the birth card.

Self-written cards generate joy and empathy

Individuality always plays a major role when it comes to gifts. Birth cards can represent the special occasion of the birth in an absolutely individual way and do justice to it across the board. Finally, words are chosen here that burn on our souls and are in our hearts when we think of the very special day of the birth of a child. Maybe it’s a nice saying that tries to put happiness into words. But perhaps it is also a poem that we are reciting here and that shows how much magic and poetry there is in birth.

How much do special occasion tickets cost?

Birth cards are available at very low prices and it is absolutely not important to spend a lot of money. Only the gesture and the individuality are decisive. Friends and family will thank us for making the effort. In addition, other gift ideas for the birth can bring joy.

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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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Food

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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