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👩🏽‍⚕️"I'll have decaf, please." What decaf is and how it's madeCoffee addiction leads to health problems, such as poor s...
02/28/2024

👩🏽‍⚕️"I'll have decaf, please." What decaf is and how it's made

Coffee addiction leads to health problems, such as poor sleep and high blood pressure. If you do not want to give up a fragrant cappuccino or latte, you can ask a barista to prepare decaf or brew it at home. What is this drink and how to choose it?

What is caffeine
Caffeine is a natural alkaloid found in tea, coffee and kola nuts. It serves as a defense for these plants by repelling insects. Caffeine has an invigorating and energizing effect - it quickens the heart rate and stimulates the nervous system.

For a healthy adult, a small dose of caffeine is not dangerous. A cup of coffee at breakfast or on the way to work, has long been one of the most popular ways to cheer up in the morning. However, caffeine should be used with caution by children, pregnant women and people with nervous system disorders. That's why they thought about ways to remove caffeine from beans many years ago.

Caffeine content in decaffeinated beans
The first method of decaffeination dates back to 1905. This method was frankly harmful - green coffee beans were soaked in benzene, a toxic carcinogenic substance. Not surprisingly, this option is now strictly banned.

Over time, an international standard of decaffeinated coffee was developed: this is a product with a caffeine content not exceeding 0.3%. Even stricter standards are in force in Europe: there they require to bring the index to 0.1%. The EU is the leader among the consuming regions and from year to year increases the import of decaffeinated coffee (data from the International Coffee Organization, ICO for 2020-2022).

Decaf is not hard to find nowadays: it is available on any major marketplace, in many coffee shops and online stores. It is sold in beans, ground and even instant. How is it made?

How decaffeinated coffee is made
In all modern methods of decaffeination, green coffee beans are first soaked in water or treated with hot steam. And then the technologies differ. Let's consider the most popular ones.

Swiss method
This method of obtaining decaffeinated coffee was invented in 1979. It is also called "Swiss water". First, a batch of green coffee is prepared, previously soaked in hot, but not boiling water. This allows the beans to open up, giving the water its substances, including caffeine. And then the extract is passed through a system of carbon filters.

The caffeine molecules themselves are quite large, so they are trapped in the filter, while the rest of the extract passes freely through it. The result is an extract with the correct flavoring properties, but without caffeine.

Then the next batch of beans is soaked in the obtained extract: caffeine from the beans gradually passes into the extract, and the substances affecting the taste and odor remain in the beans, because the solution is already saturated with them. It is usually not possible to remove all the caffeine the first time, so the procedure is repeated.

The Swiss method is not the fastest and cheapest. Such coffee is usually expensive and is rarely found in Russia. However, decaffeinated by this method, the drink retains the maximum taste, aroma and useful substances that are present in unprocessed coffee.

Traditional method
One of the most popular methods of removing caffeine, which is used by most manufacturers. It is also called direct, European, or conventional. It is this decaffeinated coffee that you can most often buy from Russian roasters or in supermarkets.

In the traditional method, coffee beans are first treated with hot water v***r. This procedure usually lasts about half an hour. Then the treated beans, to remove caffeine, soak in a solvent, only instead of harmful benzene, ethyl acetate or methylene chloride are used. The first one is considered the safest - this substance is obtained from fruit or cane sugar.

👩🏽‍⚕️Afternoon nap: why you need it and how to learn to rest during the dayIf there is an opportunity to lie down and re...
02/28/2024

👩🏽‍⚕️Afternoon nap: why you need it and how to learn to rest during the day

If there is an opportunity to lie down and rest during the day, it is worth taking advantage of this respite, so that at the end of the working day you do not feel broken. We tell you why you need an afternoon nap

Many people suffer from poor sleep. For example, a 2023 study noted that more than 8,000 participants slept an average of less than six hours a night, less than in 2022 and 2021. Nearly half of those surveyed also noted that the quality of their sleep had deteriorated.

Anyone who has ever suffered from a sleep disorder knows how badly sleep deprivation affects well-being. In addition to feelings of fatigue, loss of concentration and cravings for junk food, regular poor quality sleep can affect your overall health, leading to heart problems and increasing your risk of chronic diseases such as diabetes.

Although most people have only had a regular afternoon nap when they were children, experts believe that with the right approach, a "siesta," or power nap (what the British call a quick afternoon nap) can be an effective health booster. Rest in the middle of the workday improves cognitive function, reboots memory, restores concentration and productivity, and reduces feelings of fatigue.

That said, although daytime naps can help solve temporary problems, they can't replace a full night's sleep.

What is the best time to sleep during the day
For maximum results, it's important to follow the "golden rules of sleep". Don't try to go to sleep later than 3:00 pm, as this can affect your nighttime sleep. The best time to take a nap is in the afternoon, when most people feel tired because blood sugar levels are low.

The length of daytime naps is also important. At night during sleep, we go through several cycles, each lasting about 90 minutes and consisting of four stages. The first two stages are light sleep, which makes up the majority of sleep and is vital for learning and motor skills. Then comes deep sleep, which is essential for boosting immunity, resting the brain and repairing muscles. The final stage is REM sleep, which is associated with memory, dreaming and creativity and helps energize the body.

During daytime sleep, it is best to stay in the first two cycles and wake up before the third stage occurs. Otherwise, you will feel broken and disoriented when you wake up, as it is much harder to physically wake up during the deep sleep phase. So for best results, set your alarm clock for 15-20 minutes.

How to choose a place
Those working at home will have no trouble finding a suitable place to lie down, but office workers may face a problem. So while choosing a place, it is important that it should be free from people and gadgets. You can bring along earplugs and a sleep mask to create silence and darkness. Then the body will realize that it is time to sleep. Pay attention to the temperature in the room: it should be fresh but not cold.

How to improve daytime sleep
A short meditation or breathing practice before an afternoon nap can help you get out of work mode and into a more relaxed state. One study found that white noise helped 38% of those surveyed fall asleep faster. It's also a good idea to drink coffee before resting. Caffeine takes about 20-40 minutes to start affecting the body, so we feel more alert after an afternoon nap. But you shouldn't drink coffee six to eight hours before bedtime, it will cause problems.

After an afternoon nap
As soon as the alarm clock rings, get up immediately. To get your body back into daytime mode, it's best to go outside into daylight as soon as possible. If that's not possible, rinse your face with cold water or dip your hands in the sink - this will instantly activate the sympathetic nervous system and help to perk you up. If you feel a little slow and sluggish after a nap, try light stretching, walking or listening to fast music to get yourself active again.

👩🏽‍⚕️How useful is an orange: five propertiesOranges make us better: their bright color lifts the mood, the taste is inv...
02/28/2024

👩🏽‍⚕️How useful is an orange: five properties

Oranges make us better: their bright color lifts the mood, the taste is invigorating, and the pulp is full of microelements

Orange is the fruit of the orange tree with a bright orange peel and pulp with seeds. This citrus crop originated in China over a thousand years ago. Until 1920, the orange was considered primarily a dessert fruit. When it became popular to make juice from the fruit, the per capita consumption of oranges increased significantly. Oranges are also used to produce essential oils and pectin, candied fruit and marmalade. And from the waste after processing they are used to make fodder for livestock.

Today, orange trees can be found almost all over the world. There are several types of orange: Chinese (sweet or common), Seville (bitter) and mandarin. Seville orange is unsuitable for fresh consumption, it is grown for the production of marmalade, as well as used in cosmetology, perfumery, aromatherapy.

A sweet orange tree can reach a height of 6 meters. The trees can bear fruit for 50-80 years. They like warm sunny climates, but are quite resistant to light frosts. Depending on the variety, the color and shape of the fruit can vary: for example, a sweet orange is usually round with orange flesh, a tangerine is slightly more oval with an orange core, and a red orange has bright red slices. The orange has a sweet-sour juicy flesh and rough peel. The orange is harvested fully ripe, as it does not ripen after picking.

Orange calories and nutritional value

An orange (approximately 140 g) contains 66 kcal, as well as:

1.3 g protein

2.8 g fiber

14.8 g carbohydrates

12 g sugar

0.2 g fat

Benefits of orange: five properties

Oranges are rich in vitamins, trace elements and antioxidants that help the cardiovascular system, effective in the prevention of various diseases and anemia, improve immunity.

1. Contains useful substances
Orange, due to its rich composition, can be a source of fiber and antioxidants. Fiber helps improve digestion and also supports microflora - serving as food for beneficial gut bacteria. When there is enough of it, there is a chance to reduce the risk of obesity, cardiovascular disease.

Vitamin C helps the immune system, is involved in the synthesis of collagen (a protein that helps maintain healthy joints, nails, skin, hair), and iron absorption. Folic acid is involved in metabolism, is involved in the development of the fetus and placenta.

Oranges also contain flavonoids. They have antioxidant properties, strengthen capillaries, improve metabolic processes. Hesperidin lowers blood pressure and has anti-inflammatory properties, naringenin improves the condition of blood vessels.

In citrus fruits, including orange, a lot of carotenoid antioxidants. Thanks to them, the color of the fruit is deep orange, red or yellow. Beta-cryptoxanthin protects against oxidative stress and lycopene protects against heart disease.

2. Helps heart health
The vitamin C, flavonoids, and carotenoids found in orange can help strengthen the heart and prevent the development of heart disease. Studies have proven that orange juice lowers blood sugar, LDL ("bad cholesterol") and the inflammatory marker CRP. If these levels are higher than normal, the risk of developing heart disease is more likely.

3- May reduce the risk of developing chronic diseases
Adding oranges to your diet can lower your risk of developing chronic diseases, such as certain types of cancer or type 2 diabetes. One study involved more than 7,000 people who were divided into two groups. Those who ate moderate amounts of fruit, including oranges, were 36% less likely to develop diabetes after five years than those who ate almost no fruit.

4. May help prevent anemia
Anemia is a condition where the body lacks iron. Oranges don't have much of it, but the high amount of vitamin C helps to absorb it. As a result of experiments, it was found that if you add one orange to rice dishes or lentil cakes, you can increase the bioavailability of this element by 10%. The juice of the fruit can also be combined with beans and spinach salad.

5. Helps to strengthen the immune system
Oranges, like other citrus fruits, saturate the body with vitamin C. It is essential for immune cells that protect the body from infections. They also participate in an important process called apoptosis: old damaged cells die off and are replaced by new healthy cells. Because vitamin C has powerful antioxidant properties, it reduces the risk of oxidative damage to cells. This process negatively affects immunity and increases the risk of developing various diseases. Hesperidin and naringenin, flavonoids that are found in oranges, have anti-inflammatory properties. And fiber helps maintain a healthy balance of gut bacteria.

"Sending virtual hugs your way! 🤗 Remember, you're never alone. I'm here for you! 💕"
02/24/2024

"Sending virtual hugs your way! 🤗 Remember, you're never alone. I'm here for you! 💕"

"Just a little reminder that you're amazing just the way you are! 🌟 Keep shining bright! 💖"
02/24/2024

"Just a little reminder that you're amazing just the way you are! 🌟 Keep shining bright! 💖"

"Wishing you a beautiful weekend! 🌸 May it be filled with love, laughter, and unforgettable moments. ✨"
02/24/2024

"Wishing you a beautiful weekend! 🌸 May it be filled with love, laughter, and unforgettable moments. ✨"

"Hey there! 😊 Just wanted to send some good vibes your way. Remember, you got this! 💪"
02/24/2024

"Hey there! 😊 Just wanted to send some good vibes your way. Remember, you got this! 💪"

"Good morning! ☀️ Have a fantastic day ahead, filled with energy and positivity! 🌈"
02/24/2024

"Good morning! ☀️ Have a fantastic day ahead, filled with energy and positivity! 🌈"

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