ENERGY WITHOUT COFFEE: Oksana Skitolincka on Seasonal Fruits and Vegetables

Please give us some fiber. Give fiber. Can we really say that grapes are not a very healthy product? It's better to take grapes than candy. Watermelon is healthy because it contains quite a lot of water.

To find black bread with watermelon. That's when you will feel full. Why else should we add blueberries? Oh, thank you universe for giving me this opportunity to eat something very healthy. Which fructose is really worth demonizing, eliminating as much as possible, and fighting against? Deadly poison, deadly combination.

[music] Do you know why I love August? For juicy sweet peaches, a chilled slice of watermelon, for sun-warmed tomatoes picked from grandma's garden, for the intoxicating aroma of white star pepper, which even words fail to describe. write.

And the explosive palette of flavors of corn, I wish I could taste it somewhere in Crimea or on the shores of the Sea of Azov. Is that true? And I also love August for the variety of berries, from blueberries and huckleberries to blackberries and grapes.

And yet it is rich in flavor. At such moments, you want to cork this gastronomic orgasm to experience it again sometime in February. But let's be honest, it's very easy to overeat delicious foods.

Moreover, doctors warn that fructose, which is found in fruits, berries, and a small amount of vegetables, is not very useful. Greetings.

This is the podcast How to Live, and I am its host, Alena Nizovets. And today we will figure out whether fructose is really such a vicious beast as it is portrayed. And nutritionist Oksana Skytalinska will help us figure this out.

Oksana Skytalinska, a nutritionist and longevity ambassador, vice-president of the Association of Nutritionists of Ukraine, has over 40 years of experience in medicine. Its goal is to make Ukrainians a nation of long-livers.

That's why I created the longevity academy and wrote a book of recipes for long-livers. Ms. Oksana, congratulations. I am very happy to see you again in our studio.

Our beloved viewers recently literally wrote to us: "Invite Ms. Skytalinska again." And here is Mrs. Oksana with us.

Thank you for visiting. Good health. I simply adore you. I love your good and very good readers. I really, really love reading their comments. That's it.

Well, let's go. Ms. Oksana, we will begin our conversation with a traditional blitz. However, today I transformed it a little and want to spend more time on it. After all, we are meeting in a season so rich in seasonal products, fruits, vegetables, and berries.

And I would like to break down each of them so that we can show that these are truly useful and valuable nutritional products. So I will name the products for you.

Your task is to explain why they should be added to the diet and, perhaps, how. Because, well, sometimes there are pitfalls, though, in the product. Let's start, probably, with peaches and nectarines.

So why is this such a useful product? Very useful products. They contain a lot of organic water, which is instantly absorbed, but they also contain a lot of glucose and a little fructose, so they provide energy. Eh, lots of fiber.

This skin, which is there, if you wash it well, you don't have to throw it away, but just eat it. lots of polyphenols, lots of carotenoids, because they are so orange, like the skin of a red nectarine, there are also useful substances there. And there's a lot of vitamin C in it.

But, but, as you said, such a product may not be suitable for everyone. Who might it not be suitable for? Well, first of all, if you have insulin resistance, you are a person who sits a lot, works a lot, and moves little, then you need to be more careful with nectarines. Of course, you can eat peaches, but they are very good.

After the main meal, you treat yourself to a dessert like this, as they say. This is very good. And just remember that if you eat too many of them, you get a large dose of glucose and fructose. Therefore, 1 day will be enough.

Next product. Let's take eggplant, a vegetable. Super beautiful vegetable. It also contains an extremely high amount of anti-inflammatory substances, anti-carcinogenic substances, and substances that improve brain function. Why? This purple shell is polyphenols.

These are just those super anti-inflammatory, anti-carcinogenic natural dyes that protect the body from many diseases. Plus there's pulp there.

This pulp is tender. When we bake or stew eggplant, there's a lot of pectin, and pectin is like a sponge that absorbs everything harmful in the body. This is a real detox.

But, uh, we always know very well that when we fry, for example, eggplant, it instantly becomes dry and we have to add more and more oil. What does this mean? Absorbs oil very well.

Therefore, it is best to bake eggplants, stew them under a lid with various vegetables, but still not fry them. And, for example, in people who have, well, let's say, some inflammatory diseases in the acute stage, you need to be more careful with eggplant - you need to remove the skin, you need to remove the core, you need to remove the seeds, and put the eggplant in a soup to cook, then it will be fine.

And tell me, please, is it true that eggplant cannot be frozen because it loses its value? It is possible. You can freeze everything you need and want.

That's all we see in the summer. Oh, forget about all these jams. Well, unless you really love rose jam there. There is something like this, you know, they grind it with sugar and store it in the refrigerator.

Raspberry jam. Well, except, you know, there are a couple of jars of exotic things there. Yes, a little for the smell. Yes, but in general, for health, you should freeze everything, not cook compotes, not jam, because when we prepare berries, fruits, there is a lot of vitamin C, there are a lot of polyphenols, and all this is destroyed at high temperatures.

Therefore, freezing is the best option. And then, when it's winter, it's the best thing we can do. Take out these eggplants, you can cut them, you can boil them a little, just let them sit for a while and take them out to defrost, put them in a frying pan, lightly grease them with oil, add peppers, tomatoes, onions, garlic, simmer, and then add basil at the end and you have a super- healthy dish. How delicious it sounds.

You've already started to want it, right? And now, friends, feel how cool it would be if today you thought about what winter would be like and prepared just the right vegetables for your freezer. Friends, my colleagues are analyzing even more useful articles and relevant research for the subscribers of the PR League.

Subscribe to regularly receive even more useful information about health and more. Link under the video. Did you mention raspberries? Let's talk about her.

Let's talk. You know that raspberries are not given in vain when a person has a cold or a high fever. And why? And because raspberry seeds contain acetylsalicylic acid, which has anti-inflammatory and antipyretic properties.

And raspberries, they also contain a lot of pectin, fiber, and a lot of polyphenols. In general, all berries, when we talk about berries, the darker they are or the more wild they are, the more of these super-valuable substances they contain. Just remember that berries in our diet, you know, raspberries, but I still make an insert.

Berries in our diet are a healthy brain, prevention of neurodegenerative diseases, good memory, good mood, and a reduced risk of many diseases, including cancer. Due to what? Because it has such a high antioxidant content.

High content of antioxidants. So when you cook, cook raspberries and lots of fiber. Fiber, well, there are these little grains. In general, you see, there are such fashionable technologies now that these seeds are ground and berry pastes are prepared there.

And this is very useful, because what are seeds? This is the future of life. Grains, nuts, seeds. This is all that begins the future life. And it contains not only polyphenols inside the seeds, it also contains a lot of certain biologically active substances that are also very beneficial for the body.

Therefore, uh, raspberries should be in our diet, well, as often as possible. You mentioned berries that are darker in color, for example, blueberries, currants, and huckleberries. I read an interesting fact while preparing for our interview: blueberries grown industrially contain about 9,000 different antioxidants, while blueberries that grow wild, that is, in the forests, contain 13,000.

What a load of antioxidants for our immune system. Why else should we add blueberries? And here it is important. Why is it important not to heat treat it? Because we are just losing all this value.

That is, no jams, juices, just the same compotes. We forget about blueberries, we eat them just like everything else, and we also forget to talk about them. Yes, [ __ ], it really is extremely useful.

When I was at the World Congress on Anti-Aging in San Francisco, there were about three scientific reports on the effects of blueberries on the body. And there are such nice schemes.

Imagine, it says blueberries are mediocre and such arrows improve cognitive functions. Blueberries have anti-inflammatory properties. Blueberries improve, uh, they improve the condition of blood vessels, they reduce inflammation, they directly affect the functioning of our nervous system.

In a word, it has many, many valuable properties. But I want to talk about another very important berry, extremely close to blueberries. Well, I'll just say a few words about wild blueberries and these commercial blueberries.

Both are useful. But why is blueberry wild? Why does it contain more of these valuable substances? Due to the fact that it is not cultivated and good, favorable conditions are not created. And during, let's say, evolution, it survives those varieties that can withstand frost, those that can withstand the scorching sun, pests, and so on.

And they survive. And it is precisely because of this that they survived, these beneficial substances, these berries, in general, this color, their taste, it is to scare away all kinds of pests. But in the process of evolution, humans learned to eat berries and get a lot of benefits from them.

So, besides blueberries, well, both wild and commercial, there is another berry. Very, very close to it, I would say, is wild blueberries. This is a blueberry.

Imagine when we take a blueberry and a lingonberry, and we cut them in half, yes, with a sharp, sharp knife like this. And we see that the berries are black, they are black inside, and the berries are blue, they are transparent.

And because of this blackness, this very saturated black color, there are pigments that stain our hands, that stain our tongue. And these pigments have even greater, extremely strong anti-inflammatory, anti-carcinogenic, neuroprotective, cardioprotective, and hepatoprotective properties.

It was very difficult. In short, they protect the brain, they protect our heart, our blood vessels, our liver. That is, if you have the opportunity to stay in the Carpathians, buy or pick blueberries, eat blueberries, put them first, and then blueberries, and then other berries.

I want to say that I am from Chernihiv myself and this is our berry, which was very popular in the forests this year. Mom says, for the season.

It's really very characteristic, because there were severe frosts in the spring. And for us, blueberries as such did not exist. In fact, we didn't even know about such a berry.

When I moved to Kyiv, I saw that there was a big one in the stores, it was quite expensive, but now blueberries are n't cheap either. But we ate blueberries straight from the spoon, because back when I was a child, they said that it was very good for eyesight.

Since I have poor eyesight, my grandmother would constantly spoon-feed me berries during the season and say that they were very, very healthy. Well, as far as I understand about the pigments you're talking about, it's an antioxidant, if I'm not mistaken, anthocyanin.

Anthocyanins, yes, anthocyanins. And plus there's lutein in there. This is a very important substance that exists, it is a carotenoid. This is also a natural pigment that has a very good, positive effect on both the blood vessels and the retina of the eye.

It has a very good effect on metabolism and our liver. Our liver produces detoxification enzymes better, our brain is less protected, less susceptible to, uh, inflammatory processes. For example, if a person likes to eat sweets, especially sweets in a store, well, we know that maybe we'll talk about sweets later.

In our, uh, sweets, if we look, it's often not sugar, but glucose-fructose syrups. And both these sweeteners and other sweeteners cause chronic inflammation. It does n't hurt at all.

It's sterile inflammation, it's called silent inflammation, systemic inflammation, many different names. But this is what impairs the functioning of all our organs.

Against the background of this inflammation, a whole bunch of different disorders arise, a whole bunch of different problems, including with memory, with the brain, with the heart, with everyone, with the immune system. And that's why these berries, which you are used to as a child, and I too, because I was born in Transcarpathia, we have a lot of these blueberries there, they are also called yafiny or afiny, in different ways.

And we also didn't know what a blueberry was. Blueberries, you know, for me it's such a trendy, glamorous berry. And I always say, if you want to eat candy, you really want to eat something sweet, go buy yourself a blueberry.

It's expensive, you'll be a little pressed for time here, you know, this frog, because it's so expensive, you might not eat a lot of it, but you'll get a lot of use out of it. And she's quite sweet.

Yes, she is sweet. You see, it's still different, uh, it has a normal, low glycemic index, but still, why do people like blueberries and blueberries less? Because there is still more sugar in it. Do you know, Marco, why I love this August? Well, just look at how juicy the peaches are.

And such sweet gooseberries. Cherry blossom. By the way, my parents brought it from Chernihiv. My grandfather once grew them. Listen, we didn't give you that bowl for a rush of nostalgia, but for a nice shot.

So maybe you should tell the viewers that you've subscribed. No, well, you just haven't seen how that butt grows. You know, that tree is beautiful by the roadside, and there are branches there.

And on those branches of Alyon, if you don't say it now, I'll take this bowl away from you. Friends, before Marko takes this beautiful summer treasure from me, please subscribe to our channel, like this video, and also write a comment, for example, why you love August, or what fruits and berries are your favorite. Thank you.

Oh, listen, Marko, yes, but you didn't listen to the end. There are branches like that, and there are just so many on those branches. That ale has been removed.

Maybe you haven't seen it, but let me try. What about blackberries? They are just as healthy a berry as raspberries. It's something between a raspberry and a blueberry.

Raspberries, because these are drupes and they contain a lot of this acid, I told you, acetyl salicylic acid, which means anti-inflammatory properties. There are also a lot of these polyphenols, anthocyanins, but due to the seeds, it can be like this when you chew, and there these seeds, they are so hard, rough and in people who have, for example, inflammatory diseases of the stomach, mucous membrane, well, you can use it in such a way that at least these seeds are rubbed, added somewhere to porridge, not giving up berries.

Let's just have a little bit of berries, because someone says: "Oh, it's sour, you can't." Well, first of all, our gastric juice is acidic, hydrochloric acid. And secondly, these berries have wound-healing properties.

Many different collections of, let's say, uh, different, different polyphenols, carotenoids, those, uh, epithelializing properties. Therefore, eat blackberries, but only the seeds, if you have an inflammatory process.

If not, then eat blackberries. With pleasure. There's a lot of fiber of this specific coarse type, and we need it too. Gooseberry.

Phew, very useful. Very. By the way, gooseberries are often omitted. Not such a popular product and not such a popular berry. Despite the fact that this is, for example, my favorite berry.

I really love it. My grandmother planted a lot of bushes and collects them. And, by the way, it comes in yellow, green, and purple too. And they are somehow being crossed.

They say they call it a foot. I don't know if this is a literary title or not. I heard a woman say: "Buy, buy." I say: "What is this you have? It's like a gooseberry, but it's a purple ball. It's a currant from What people are not sweeter? It's sweeter." Gooseberries are very rich in pectin.

And pectin, as we know, is a natural body cleanser. This is a natural sorbent. This is how I show it. I don't want to take your phone away.

I just want to show how everything is removed from the body. Everything is harmful because pectin in the body, uh, it transforms, you know, it has a vein-like structure. And due to this gel-like state, it absorbs everything unnecessary.

And it prevents this excess from getting into the bloodstream. What could this be? It could be some toxins we ate, something harmful, too much sugar, some unhealthy food, fast food someone ate. And if we eat gooseberries, we will immediately reduce the harmful effects of this unhealthy food.

This is because it will not enter the bloodstream as quickly and, accordingly, our blood will be better and healthier. You mentioned pectin.

Pectin is fiber, right? This type of fiber is soluble. There is insoluble fiber, well, of course, it does not dissolve, it passes through. Very useful.

These are, for example, cereal shells. It could be wheat, buckwheat. I'm just showing you, you know, I always have a visual idea of what it is. This is like a grain, and this is its shell.

And these are the shells, they have a lot of insoluble fiber. It passes through transit, but it is needed in order to stimulate motility a little, you know, by touching the mucous membrane and so that we don't have stagnation, as we say, so that there is better paralytic activity, so that everything doesn't get delayed, there is exactly as much as needed. Plus, it nourishes beneficial microflora.

But pectin is also more of an absorbent and partially nourishes the beneficial microflora of the large intestine. What is a useful trace element in grapes? By the way, he is very often demonized.

They say that it is not recommended for people who want to lose weight. It is not recommended for people with diabetes, because it has a fairly high sugar content and a lot of calories, 69 kcal, if I'm not mistaken, per 100 g. And, well, if you compare it to raspberries, it's somewhere around 47-49.

Well, that is, noticeably. And if you also add watermelon, then watermelon has even fewer calories because it has a lot of water. Actually, can we really say that grapes are not a very healthy product? We can't say that.

We can't say, you know, there's a lot of, well, food is an interesting topic in general, it's so popular. And now a lot of people are interested in it, but they are so interested that they decide to become a nutritionist.

That's good. I think that's good. Well, nutritionists, as long as there are coaches and nutritionists and so on. But very often, you know, people perceive everything very one-sidedly.

Why is this happening? And because you need to know every subject as deeply as possible. And when you know deeply, you see that there are always pros and cons. This is a natural product.

Well, a natural berry. Uh, these are, uh, grapes. But it also contains a lot of valuable things. Yes, it contains glucose, it contains fructose. But if, for example, we are a little tired, have worked a lot mentally, and we feel that we are already tired, then it is better to take grapes than to take a candy bar that contains a lot of unhealthy sugars.

There are no sweets in the stores right now, I can say, well, very, very few. Almost 99% of candies, uh, contain harmful sweeteners, harmful sugars. Therefore, it is much better to take several grapes.

There are still some polyphenols there. There's a little bit of this soluble fiber, there's vitamins, and there's glucose, fructose, but in small amounts it's good, it gives the brain a boost. And fructose does not cause an increase in insulin in the blood at all.

And it provides, you know, an internal recharge to the cells without increasing insulin. A little bit, a little bit, because there is glucose in there. Well, in general, it was from grapes, from red grapes, that a very important antioxidant called resveratrol was isolated.

Here we are from red grapes. And they say that we, we have read a lot of literature, they say that drink red wine because it contains resveratrol, eat grapes. It should simply be noted that resveratrol is present, but you would need to drink about 40 liters of wine to get a dose that would have an anti-inflammatory, protective, and brain-protecting effect on us.

Only alcohol levels everything. Levels. But when we eat grapes and any other fruits or vegetables, it was nice to see how other peoples eat them. For example, the French.

It's not for nothing that the French put grapes when they cut cheese. Why? Because grapes are sweet, glucose, fructose, and cheese is fatty. And fat reduces the glycemic index of the product.

So if you eat a little bit of some cheese, uh, well, preferably not super fatty, of course. Everyone immediately imagined the ford to be so thin, so soft. And it would be great if it was, for example, cheddar cheese.

This is a very mature cheddar because it has a lot of protein and is not very fatty. Well, greasy, but not extremely greasy. Therefore, it is very good if we combine grapes with some other product, for example, cheese.

Super. But still, how much does grapes affect people with type 2 diabetes, for example, or people with insulin resistance, obesity, or simply people who want to lose weight? Well, of course, you could say it should be excluded. For obese people, it is still better to replace grapes with some other berries.

The best are these sweet and sour berries, not sweet and sour, but sweet and sour. This will be very good. For example, there are blueberries, as we already said, maybe a little blueberry, but sour currants are better.

Perfectly. For people with insulin resistance, we need to remember that this is not a disease, it is a pre-morbid condition. This is a condition in which glucose cannot enter the cells.

But if a person starts moving, activates their muscles, these transporters will work better, which will take this glucose and carry it to the cells. So if you, uh, have insulin resistance, how often do you know that you have insulin resistance? Well, very often, often, not necessarily, always, it could be overweight.

It could be excess weight. Here are the living ones, this is an enlarged liver, hepatic steatosis of the pancreas. Yes, yes, yes.

So, well, if you just can't live without one grape, then eat two grapes. There, well, three, one, two, three grapes. Have you experienced this taste? But still, switch to other berries.

That is, grapes are indeed useful, but again, you know, we are all different, so for some people it is good and in general we remember everything in moderation, even for healthy people. A handful of grapes is enough.

All. We enjoyed it and didn't overeat. Giblets. Watermelon is also a healthy berry, the star of our season. Just again, there are two sides to the coin here.

Some say that watermelon is healthy because it has quite a lot of water, they took it cold, ate it, and felt full, perhaps for a short time, because it has a lot of water and not a lot of calories, but it is still very tasty and sweet. On the other hand, it is said that people who have, for example, kidney problems or urolithiasis should not abuse it.

Let's tell you, where is the truth here? Well, it's true both ways. That's how it is. Well, first of all, it raises blood sugar levels. When we eat, it rises, but it doesn't last long, because there is such a thing as the glycemic index, which means that the sugar level has risen and there is a glycemic load, when there are very, very many sugar molecules and they stay in the blood for a long time.

Not much can be stored here, because there aren't very many sugar molecules and it immediately starts to decline. Uh, yes, it's very rich in potassium, which is good.

This is very good for the heart. It contains a substance that helps, uh, our blood vessels work better. Lots of folates, which are also substances that make our blood vessels healthier.

Not just one folate, but many. Well, it has a little bit of lycopene, a carotenoid, which is what gives it that pink hue. a lot of fiber, such a specific fiber as pectin.

It is also very gentle, it also absorbs everything, but people who have kidney disease, well, in general, people who already have kidney disease, they generally need to be very careful with everything. They can't have too much protein, especially if they have chronic kidney disease.

Be careful with spicy food. Be careful with foods that are high in potassium, again. That is, for people who have chronic kidney disease, they are in a separate category. There are a lot of different nutritional features for them.

And for most people, well, for people out there who are overweight, remember that this is a healthy dessert. It's better to eat one or two slices of watermelon than, I always repeat, to eat candy.

Therefore, it is a great rule to remember very well. This is a scientific rule, but it is simply expressed in simple words: ate, walked. Because when we move, especially after a meal, because after a meal we always have, as a rule, if it's a normal mixed meal, where there are carbohydrates, there may be some simple carbohydrates, complex carbohydrates, no one breaks down food, you know, these are complex carbohydrates, these are proto, uh, proteins contain a little bit of carbohydrates, just traces and there are fatty foods mixed in too.

There's a little bit of protein in there, well, eggs, that's a little bit of fat, a little bit of protein, uh, a little bit of vitamins, there are different products. vegetables and fiber, and polyphenols, as well as cereals.

But if we eat food, our blood sugar always rises more or less, everyone's blood sugar level is different. And the best thing for people who are prone to being overweight, to accumulating fat in the abdominal area, is to take it and after eating just move around, walk around the office, around the room, take the stairs, go out into the city, take a little walk, don't sit, because, as we say in the people, fat is deposited right after we eat.

I still remember the times when people with kidney disease were advised to eat watermelon and bread. Well, yes, this is my grandfather, whom I have never even met.

He died before I was born. He forced my mother and her little sisters to eat black bread with watermelon. That's when you will feel full.

I think there was logic in this, because bread, especially the one that was there before, contained fiber, it contained some substances that didn't, well, they didn't give a feeling of satiety at all. There were complex carbohydrates, there were B vitamins, and magnesium.

So it was useful in combination with watermelon. So I think it's not bad. I think it was good to return to this practice. But the problem is that we have to look for good bread.

So we started with watermelon, and now, boom, it's bread. When you go to supermarkets, you look at these breads, they say healthy, they say yeast-free, they say fitness, and then there are all sorts of flax seeds, sunflower seeds. A person who doesn't know is lost, but he chooses once and chooses black bread.

And it's wrong if the bread is crumbly, you took it, it's black, it can be brown, it's crumbly, it doesn't matter if it's yeasted or yeast-free. If this bread is soft, that's it, I think there's a lot of sugar equivalent in it.

It also raises blood sugar levels. If the bread is stale, it doesn't matter whether it's yeasted or unleavened, especially if it contains whole, ground seeds, if it contains bran. This bread is useful.

Oh, you can eat watermelon with this bread. What about melon? We were talking to you off-screen about the fact that they say that melon cannot be combined with other products. But, as you already told us about the French, well, the same Italians, the Spaniards combine it with meat, I beg you, combine it with cheeses.

Yes, they take different types of cheese, cut melons and even take such skewers with it, they also put an olive on it. And this variety of tastes, this, you know, this rich spectrum, well, and not only in tastes, but also in their biological biochemical structure.

These are different products. If it's a melon, there's fiber, there's a little sugar, but if it's, for example, some kind of meat, maybe some kind of cheese, there's protein, there's fat, and they reduce the glycemic index and don't cause an increase in blood sugar levels. So this myth that you have to eat melon separately, well, it's a myth.

But on the other hand, uh, there are really people, well, there, since there is glucose in small quantities, there are sugars and they are absorbed faster. And some people may actually feel bloated.

But again, we always say that if a person has some kind of problem, this is making my stomach bloated, this is making me feel sick, this means that we need to look at the root of it. Something is already broken in the person.

Yes, oh, what is broken, we need to restore it and gradually switch to a normal, habitual diet, and not completely limit ourselves. I always have a stomach bug or something.

Of course, all of this needs to be cured, if possible, put into remission, and then eat as varied a diet as possible. But if we're talking about Odin as a separate product, what's its use? What's so special about it? Useful for many things.

It is useful because it has useful fiber, it has a lot of pectin, it has a lot, especially if the melon is slightly colored, but in any case, it contains various carotenoids, which have epithelializing, wound-healing properties, and a lot of potassium. In general, all vegetables and fruits contain a lot of potassium.

That is, a healthy heart has a very good effect on our entire body. Plus, it is very good at suppressing the feeling of fatigue. You ate a melon, it's moderately sweet.

And you felt that you somehow even felt better, because when a person is tired, sometimes they say, "You're really tired, what should you do?" And you need super healthy food there. Well, of course, we need healthy food, but if you've been moving around a lot or thinking a lot, sitting around and you just feel so tired, well, just so very tired, then eat a piece of melon, you know? We even sometimes say that you can drink a little bit of slightly sweetened tea every now and then to replenish the body's glucose reserves so that you don't feel so tired.

But it's better than eating candy. Again, you see, because I'm not a candy lover, I'm against candy, I'm against these, you know, these store-bought sweets, which are especially, well, sweet, which contain some kind of fat, because these are long-term fats, these are unhealthy fats. And remember, everything that is stored for a long time shortens our lifespan.

Uh-huh. This is, you know, another one about how it's an addiction, a reverse addiction. Yes. What about plums? Excellent, super good product. If we take plums, for example, Hungarian plums, yes, they are even covered with such a blue, such a grayish color.

We'll put them next to each other, for example, blueberries and huckleberries. And we will see that they are identical to these colors. And why? The same polyphenols, the same anthocyanins.

That is, if we eat plums, we get the same substances that, for example, are found in blueberries or huckleberries. If blueberries are too expensive for you, eat plums.

Plums have another special bonus. A lot of fiber and pectin. Plum has such slightly laxative properties. I wanted to ask about this, by the way, because a lot of people complain that after they eat plums, they immediately feel like they have diarrhea, white in their stomach, and they do n't want to go far from the toilet.

Well, it depends on the person. Well, are there any foods that have a neutral effect on intestinal motility? They have no effect. This is boiled meat, it could be some kind of, well, refined cereals.

Basically, these are all protein foods. And there are products that stimulate intestinal motility. And there are foods that inhibit intestinal motility. Many people know that if, for example, they have diarrhea, in scientific terms, what do they do? They start eating boiled rice or rice broth.

Why? It inhibits intestinal motility. Is it black tea? It slows down, but green tea, on the contrary, stimulates motor skills. And plums are also good for people who have chronic constipation and can't walk.

Even doctors advise: "Take them and drink them. Make yourself a plum drink. Eat plums or make yourself a plum drink from the pit. Make yourself, for example, half a glass of plum juice.

That will be enough. Half a cup, fresh juice, not fresh juice, but make yourself a smoothie. Smoothies are better because they contain fiber and everything. After a while, you'll be able to swim better.

You don't need to drink any chemicals, any pills that artificially stimulate. Just remember that there are foods that stimulate motility and there are foods that inhibit it. Plums stimulate intestinal motility.

And grapes, by the way, yes, grapes too, but to a lesser extent. So, what about pepper? Right now is the season for Belozirka pepper, it smells so good, so fragrant, so aromatic that it's just fills the entire kitchen. As far as I understand, the party is generally such sources of vitamin C in our country, because you can cover the daily norm there by eating seasonal peppers.

True, it's not just vitamin C, it's a combination of two antioxidants: vitamin C and carotenoids. Carotenoids in the body are transformed into vitamin A. Well, in many people, not all, of course, in many.

And this combination of carotenoids, vitamin C makes peppers simply such an elixir, a product of longevity, a product of youth. It has a very good effect on our skin, on our blood vessels, reduces the level of inflammation in the body, reduces the production of these inflammatory molecules.

There are a lot of them. That is, for people who want to stay as long as possible, this is good advice: What are peppers. how to cook them correctly so that all these magical nutrients are not lost.

But what is pepper rich in? Look, if we, for example, cook peppers, no matter how we cook them, vitamin C is always destroyed. Vitamin C is such a sensitive, delicate vitamin, it's a water-soluble vitamin, that even if you cut this pepper and leave it, it will be destroyed.

That's it, it disappears, it collapses. If the pepper, for example, is a little wilted, people take it, sometimes they think: "Well, maybe I'll buy a cheaper wilted one." Take peppers that are as juicy as possible. There's a lot of vitamin C in them.

Of course, there will still be a little bit of it in the wilted ones, but a little less. Therefore, you need to eat peppers fresh. If it's very difficult for you to eat fresh peppers, well, for example, it's difficult for you to bite, an elderly person or someone with dentures, a prosthesis.

Well, there are such people, not all of us have beautiful teeth. What can you do? You can grate this pepper, for example, on a coarse grater, add it to your salad. My mother is elderly.

Yes, she has teeth, yes, they are dentures, but she says: "I really love pepper". I'm rubbing this pepper for myself, see? But I say: "Mom, you're three, but you must definitely eat it right away, right away", because vitamin C is destroyed. Therefore, if we stew the pepper, it's very tasty.

If we bake it, it's very tasty. We remove the skin. We remember that there is practically no vitamin C there, but there is a carotenoid. And this carotenoid will be much better absorbed.

Just like from tomatoes, when heat treated. And we add a little, a little bit of some fat, or sour cream, or oil. Why? So that the carotenoids are better absorbed.

But if you have already stewed, baked the pepper and there is almost no vitamin left in it, then you add: "Do it like the Georgians". We already say today to the French, the Spaniards were asked: "Do it like the Georgians, add more greens".

Here they make, for example, phali. Yes, they make such a signature dish. They bake this pepper. There they also make all sorts of rolls out of it, nuts and lots of greens. Parsley, cilantro, dill.

If you add that, you will get the best, such a beautiful combination. Let's talk about greens. Yes, dill, parsley, basil, arugula, spinach is the same. Well, you can choose at the market now just a charge of vitamin C and vitamin K, so that then there will be something to eat in the winter, if we can also, by the way, freeze the greens.

Please tell me which greens should be chosen more, because I understand that the nutritional composition differs from green to green. And what is so useful about it, besides vitamin C? That's all the greens.

Imagine that we have such a huge mountain of different greens on our table, just bunches and fresh, fresh, fresh dill, dark-dark green and spinach, and parsley, what else can there be, and basil, such a juicy arugula. Arugula.

The first thing that unites them is the green color. And what is the green color in? In the leaves of folio. And foo is a whole collection of prodnih folates.

Afolates, oh my god, what a long chain. These are varieties of vitamin B9. B9 is a water-soluble vitamin. In general, all B vitamins, all B vitamins and vitamin C are water-soluble.

So you swallowed them, they took the body as much as it needed and all the excess came out. So, you know, when someone once drank B vitamins, they saw that such urine was yellow and it smelled so characteristically of vitamins. It's the same with B vitamins.

So, what are the benefits of folates? They have an extremely good effect on our blood vessels. So we know that, for example, we heard that there is folic acid. Yes, it is sold in pharmacy, it is sold there in a dosage of 400 μg.

It is recommended for pregnant women to prevent any neural tube damage. That is, so that the baby is not born with developmental defects. Yes, it is very good.

And also folates, but this is folic acid. And these are folates. These are varieties. These are different types, you know, of this folic acid. And they are useful because they have a diverse effect on the body, on our blood vessels.

And where are our blood vessels? From large vessels to smaller ones, to very tiny capillaries. They are everywhere in every part of our body in our skin, uh, in our hands, feet, in our brain. We think well.

And just phalates, they reduce the level of inflammation. They improve the condition of the endothelium. The endothelium is, you know, like an internal exhibition of blood vessels.

This is a layer of cells that provides this smoothness. And then the blood can calmly, without any damage, become rough, layers from below under endothelium of these cholesterol plaques that narrow the lumen of the vessels and they become stagnant. Then we have a healthy endothelium, we have no inflammation, our body functions very well, we think well for a long time, there is a lower risk of oncology and so on.

That is, these are folates. They are extremely useful. In addition, folates, these are greens, why should we include them in our diet? Because they help our genes work very well. We know that when we are born, we generally have many, many different genes.

These are genes that help us survive when we are especially young. We have those genes that are active that help our immune system work well, so that we have a lower risk of some diseases. And when we get older, these good genes, they either become more sleepy, or they are less active, or they fall asleep altogether, or they are turned off altogether.

And gradually other genes are activated. And what does it mean that genes are activated? They set the beginning of the synthesis of certain proteins. And these proteins are included in metabolism.

And when we get older, genes are activated in us that stimulate, for example, insulin resistance, inflammatory processes, the development of diabetes, the development of some diseases. And just like that, folate helps these genes of youth, let's call them that, keep them in good shape so that they work as long as possible, and these so-called not very good genes do not turn on.

That is, they help produce methyl groups in the body. That is, that is why we need to eat greens to have healthy blood vessels and have healthy young genes so that we develop some diseases less. Here.

In addition, it is a lot of fiber, it is a lot of vitamin C. Well, for example, parsley, it contains an extremely high amount of vitamin C. And do you understand what is special about greens, food? Not just dietary supplements, because here it is so organic, such forms that are easily absorbed by the body.

Because if we drink folic acid, unfortunately, it is not very well absorbed by the body. So which one is absorbed better in some people, worse in some, some are generally bad. That's what they say about folate cycle disorders.

Maybe we've heard. So when we eat natural sources of folate, they are absorbed well. And so, if we 're talking about, for example, folic acid, then we need to choose certain forms of supplements, but not folic acid, but five methyl tetrafolate, for example, if we want to choose from supplements. That's the first.

The second is fiber. And there are also substances in it, in greens, that are not found in other substances. Here are these, they say, spicy greens.

No, there are these essential oils that have an extremely broad effect on the body. For example, there are certain essential oils that help activate the processes of autophagy, microautophagy in cells. That is, the cell itself is cleansed of cellular debris.

Someone says: "Oh, how can this be? I've never heard of microautophagy before. And read, please, read the scientific literature and what they write there. "That's why essential oils, they float extremely well.

In addition, they affect our intestinal microbiome. We know that in our intestines, in the large intestine, there lives a huge number of different beneficial microorganisms. Well, useful and not very useful organisms, but everything should be balanced there.

There should be, the key word should be, but, unfortunately, it is not so. Because, look, especially when a person gets older, when he takes antibiotics throughout his life, he kills not very good bacteria, and, unfortunately, good ones. And if he still moves a little, if he eats sweets, if he doesn't eat fiber, that is, he doesn't eat, roughly speaking, there are vegetables, berries, here are whole foods that nature has given, and more of this pizza, and there is flour, there is some sausage there, there are some where there fiber, and the little bacteria, I always explain it so figuratively, they sit here in our intestines and look at the mountain, you know, like gods.

And on the mountain is us, it's our head and what we choose on the plate. And they say: "Yes, the little glass handles, well, if they had handles, they folded their little flagella and said: "Please, give us fiber, give us fiber." And this manifests itself because they ask us so, so maybe our stomachs can swell, our stomachs can grumble, we eat too much fructose, sweets, they don't have enough fiber. And those microorganisms that like to eat sweets, that don't need fiber, live and feel good, and in response they release certain gases, methane, some others that cause bloating, and you need to eat more fiber, that is, greens in particular, which also contain essential oils that nourish these beneficial microorganisms.

Is it true that spinach contains a lot of non-heme iron? Yes, there is even a lot of non-heme iron in there. And I'll explain the difference.

There are two types of iron that the body absorbs, which enter our bodies with food. This is the so-called heme and non-heme iron. Non-heme iron is all fruits, vegetables, and berries.

For example, apples. They used to say, if people said that if you have anemia or low blood pressure, you should poke an apple with a nail, it will turn red, it will oxidize, then eat that apple. Unfortunately, none of this will happen, because this iron is not absorbed.

And heme iron is the one that is well absorbed by the body. It is found in meat, in principle, in any, but most of all in red. And even more so in the liver.

beef liver, maybe chicken liver, any liver. This iron will be absorbed very quickly. And to make it absorb even faster, you should definitely drink something sour with vitamin C. This could be, for example, there could be unstable wheat.

If you have anemia, you need to eat a lot, there's not much, but regularly eat meat, for example, some protein food and drink it not with tea, not with coffee, but with products that contain vitamin C, drinks that contain vitamin C. Or eat, for example, some greens.

And then there will be this synergy and iron will be well absorbed. But spinach contains a different type of iron. What is it useful for? What is it for our body? in general, in all all all green puff products.

And besides what I said, it contains chambers, it also contains chlorophyll. A very useful substance for our body, which also has anti-inflammatory properties. So, in spinach, for example, in spinach, in sorrel, in addition to containing heme and non-heme iron, well, it's just like iron, it's a little neutral for our body, but there's also, for example, oxalic acid.

And for people who have gout, who have kidney stones, you need to, let's put it this way, just keep in mind what they say: "You can't eat sorrel, you can't eat spinach, chocolate, because it contains oxalic acid." Yes. But if you eat raw spinach, raw sorrel, literally a few leaves, a sour one, then nothing will happen to your kidneys, because it is not the form that causes the formation of these stones.

By the way, the same thing is said about tomatoes, for example, people with gout are told and asked to somehow reduce the amount of tomatoes in their diet. Why? Well, also because they can stimulate the formation of uric acid.

But it's true, like for people who have stones, and stones come in different types. Stones come in different structures: urate, phosphate, oxalate, and others. The most common are oxalate stones.

Well, just the most of them. Well, what can I say? First of all, uh, of course, it's some kind of genetic predisposition. Plus it's a diet.

Not even a diet, but what a person eats. Well, that's why you need to choose products that don't stimulate the formation of stones. For example, oxalates.

They are contained, can be contained, for example, in parsley, as we have already said, in sorrel, they can be contained in spinach, in cocoa, in chocolate. Okay, if you know that, you can sometimes eat a little bit of something there, just keep in mind that you don't know, not in large quantities, as they say, I eat greens in bunches.

Well, you need to know what kind of greens and also drink a lot of fluids. What are the benefits of tomatoes? Phew. I don't even know if they're useless.

They are extremely useful. Well, first of all, let's start with the fact that tomatoes are so red, and the redder, the darker, the more of this, uh, carotenoid lycopene. Well, lycopene, by the way, if we give him fresh tomatoes and stewed tomatoes, the more they are stewed, the more they languish on low heat, the more this lycopene turns into an easily digestible form.

Therefore, they highly recommend eating, even using tomato paste, if it is truly tomato paste. If we take, for example, tomato paste, it is recommended to take one teaspoon of good quality tomato paste, where there are only tomatoes, and break it up, for example, in a little water. We get something similar to tomato juice.

This is very useful. We get a portion of lycopene, a portion of carotenoids, which are extremely beneficial because there are different carotenoids. There is beta-carotene, alpha-carotene, and there is lycopene, for example, in tomatoes.

Extremely useful. It protects cells from cancer. Well, it has such an oncoprotective effect. It has a very good effect on the liver, in fact on all our blood vessels, on the organ, on the retina, on our brain. Therefore, tomatoes should be eaten, and they are very good in the form of stews, cooked casseroles.

This could be some healthy pizza if you have whole wheat flour. That is, try to eat berries, greens, and cruciferous vegetables every day. We haven't mentioned them yet.

And it would be great if it was a spoonful of tomato paste. Well, let's talk about cruciferous vegetables, because now we have cauliflower, we have broccoli at a very affordable price, and especially this year, purple cauliflower has appeared and has become very popular. By the way, it's even already appearing in stores.

It has been on the market before. So let's talk about this. First, what are the benefits of these products? Well, secondly, I can assume that they created purple cabbage because they added those anthocyanins to it. Absolutely true.

You know, I'm looking at you, Alena. You are so knowledgeable about health. You know so many subtleties that one can only say bravo. Your program is simply, well, extremely, let's say, like this, it is both scientifically popular, and at the same time it is in a very accessible language.

It's really cool when the host knows the topic so well. Thank you. So, cruciferous. All varieties of cabbage belong to the cruciferous family. Once it's colorful, then what? Cabbage is called kale.

Cabbage, it can be Brussels, then white cabbage, red cabbage. Let 's remember. This is Savoy cabbage, then Kohlrabi. And also, and also, arugula belongs to the cruciferous family, and also includes radish, radish, and horseradish.

And all of this together is cruciferous. Their peculiarity is what sets them apart from all leafy vegetables and, in general, all vegetables, fruits, and berries. And why are they so useful? They have an extremely good effect on the functioning of our liver.

They rejuvenate her. They stimulate the formation of detoxification enzymes in the liver. We are often told, we hear, to take vitamins, take them in pills, because they contain a lot of antioxidants. But do we know that our liver produces the main endo antioxidants, that is, internal endogenous antioxidants that cannot be bought, made, or synthesized in any pill? And that's exactly what our liver does to cleanse the entire body of toxins.

They say: "Kids, kids, drink juices, drink smoothies, drink some green ones, some, I don't know, some, I don't know, cocktails, fresh cocktails, that's marketing. Drink this for detox, this is detox." But the main detox is our liver.

It is in the liver that all phases of detoxification take place, some harmful products that were formed during the metabolism process that we ate, for example, we ate sausage, we had a snack with candy, bread, there was a burger, beer, someone else poured. Of course, something unhealthy will result from such a terrible cocktail.

Plus, it's contained there and in our case, it all gets into the blood, and from the blood it gets into the portal vein, like a gate. And the portal vein enters the liver and from there it is distributed to every tiny cell.

And small cells, hepatocytes, are tiny factories. And that's where all these toxic substances are happening. They are converted by binding to various enzymes into highly toxic substances.

This is the first phase of detoxification. Even more toxic substances can form than were there at the beginning, and then more is formed and another phase takes place. And gradually, gradually, these substances become completely non-toxic.

And they are excreted from the body, with the blood. and through the intestines and so on. And in order for all these phases of detoxification to occur, all these detoxification enzymes need to be produced. And it is cruciferous vegetables that provide these substances that help you go through all phases of detoxification.

I think I explained it very simply. So if you don't like cabbage or cabbage makes you bloated, use arugula. A few arugula leaves won't cause bloating.

And these are the same cruciferous vegetables. If radish season is coming, eat radishes and radishes in moderation. Even if you eat one tiny radish, chewing it well, you get so many of these substances.

It also contains indoletricarbinol, sulforaphane. When we chew cabbage, sulforaphane, this substance that fights cancer, that fights aging, that protects against everything, everything, everything, is not formed. It is only formed when we chew cabbage.

For example, do you remember how our grandmothers made salad? My mom used to make salad and she still does it. She finely shreds the cabbage, then mashes it with her hands.

I say: "Mom, don't do that." Well, you see what's wrong? I say, "The salad should be so airy." I told her once. Then it was a long time ago.

Then, look, if we chop the cabbage, chop it finely, the cells are destroyed there and there are enzymes that activate certain substances and form, they combine together glucosinolates and are formed with the enzyme myronase and a substance called sulforaphane is formed. And this is a miracle substance that someone drinks in pills, they drink cabbage concentrates, sulforaphane, indolecarbil.

Eat cruciferous vegetables. You get fiber, you get a lot of benefits. And plus, if it's green cabbage, if it's, for example, arugula, you get a lot of folate, add horseradish, take a little horseradish, chop it finely, finely, finely into a salad. A leaf of horseradish, a little, a little.

But there is one more point. If we add, for example, mustard, oh, mustard is also a cruciferous vegetable. If, for example, we don't like this cabbage, we throw it into boiling water little by little, for example, broccoli.

Do you know the best way to eat broccoli? It's not very good, not everyone likes it. And I love it very much. Oh, see? And you throw it into the dill, literally pull it out there for up to a minute, it becomes so bright red.

And you barely squeezed a little mustard in there. You can, of course, use Dijon, any kind. Then the formation of sulforaphane becomes even greater, it stimulates the formation of solfaraphane and we get many super-beneficial substances. How about cucumbers? The superfood is very useful.

It's also rich in potassium, and it's also high in folate. And if the cucumbers are the ones we often do n't like and cut, that is, bitter cucumbers, there's no need to do that. Remember that all bitterness, and especially the bitterness found in cucumbers, is called cucorbitocin.

That name is beautiful. Cucorbitacin. So this cucorbitacin, it has a very good effect on our liver, and has many anti-inflammatory and neuroprotective properties. That is, bitter cucumbers are useful.

If you ever come across a bitter cucumber, don't rush to throw it away, but think: "Oh, thank the universe for giving me this opportunity to eat something very useful." Therefore, cucumbers are extremely useful. And, by the way, they go very well with tomatoes.

I just wanted to ask you what the myth was about them having to be separated. You sometimes see who is watching us now, just out of curiosity, dear friends, you watch and just take your phones and write why you can't eat cucumbers with tomatoes and there will immediately be such a deadly poison, a deadly combination. The main thing is that no one has died yet.

But nevertheless, they write, they write, what vitamin C is formed and what is destroyed. Well, first of all, let's say that there is not that much vitamin C in cucumbers and tomatoes. Not really, not very much.

And secondly, the enzyme that destroys ascarbinase is not that strong. Therefore, if you eat cucumbers with tomatoes, add parsley, dill, and so on, then in general you will get a super healthy salad. Forget about all these myths.

In general, there are a lot of prohibitions, superstitions, uh, some rules, recommendations. and don't eat that. We need to take things more simply.

Let's just remember one very simple thing. Eat as many foods as possible that nature has created and that you can identify. Everything is smaller solo.

Well, in general, I would say that sweets in a store are a risk factor. Eat fewer sweets, instead of sweets, eat berries and fruits, and move a lot. Try to get enough sleep.

It's not that easy, but try to get enough sleep. This is a separate topic altogether. Just try to go to bed earlier if you have the opportunity to sleep in a little during the day. Well, you see, we accept life as it is, and we try to optimize it, to make it better in the conditions in which we live.

What about corn? We talked about demonizing the combination of cucumbers and tomatoes, and corn as a product is basically demonized because it contains a lot of starch. Yes, a lot of starch.

Yes. Yes. But there's a lot of fiber in there. Look, you take some corn, try to squeeze the juice out of it. Well, you'll squeeze out this much juice, this little bit of juice, and you'll have a huge amount of cake.

Yes, this cake is fiber. Fiber is different: soluble, insoluble, these shells are insoluble. Well, let's not be so harsh, but you know, just as it can go in, it can also go out. This is insoluble fiber, that's the comparison.

And we know that the solution absorbs everything harmful. There are carotenoids in it, so it's starchy, so it can slightly raise blood sugar levels, but at the expense of fiber, due to the fact that if we sprinkle salt on it, add a little butter and take our time, of course, this advice is specific, then corn is useful, a useful product. Why not eat corn? Yes, you know, you have to take a lot from life.

Of course, you don't have to, you know, go all heavy, eat sweets, or anything unhealthy. I would still like to say a few words about sweets. We will definitely say it now.

Let's talk about the latest seasonal product. These are zucchini, because we talked about eggplants, we talked about cucumbers, and now here are zucchini. Well, actually, there are a lot of jokes, because zucchini is a fairly common product in Ukraine.

And mothers, fathers, grandparents, when they plant those zucchini, it's such a season that they don't know what to do with them and what to cover them with, and preserve them, and ferment them. Absolutely such a universal product because you can do everything with it.

But what good is it to us? You know, this is probably one of the few vegetables that has no contraindications at all. It is useful to everyone.

It is useful for young children and very elderly people. It is useful for the sick, the healthy, and useful for everyone. It is useful even in its raw form, in small quantities.

It is very good to use it in pancakes and casseroles. I really love making pancakes or casseroles. I take it, grate the zucchini along with the skin, add eggs, and a little whole grain flour. You can even add a little semolina.

All. And semolina, semolina, what semolina, nothing bad will happen with semolina. Oh, and semolina, so that she can absorb a little of it. And add salt, pepper, add some herbs, you can add garlic and you can bake, just grease with olive oil and bake such pancakes and then eat them with Greek yogurt.

You can make a sauce like this, you know, add very finely chopped pickled cucumber, garlic, Greek yogurt and that's it. Aha.

This is so delicious. very useful. That is, zucchini is good for everyone. It contains fiber that does not irritate the intestines. Even for very seriously ill people who have just had an operation, they recommend: "Eat soups often in a low-fat, weak broth.

Put zucchini, potatoes, a little carrot in there. You can do it if the person is absolutely, absolutely sick, just barely after the operation. The first meal is a vegetable puree with the soup turned into a puree.

Therefore, there are no contraindications. A lot of potassium, a lot of useful substances, delicate fiber is suitable for all people without restrictions, both adults and children. Well, if we have already talked about sweets, I have one question about fructose, precisely because there is actually a lot of discussion around it.

There are two camps. Some say that no, it is bad - it is precisely the fructose that is produced, used in industry, uh, which you have already mentioned, such as fructose, glucose-fructose syrup, for example, or corn syrup. All this is fructose.

And it is very harmful, especially for our liver. And there are already so many troubles from it, for example, various metabolic disorders or insulin resistance, diabetes and so on. On the other hand, we have a camp of people who say: "But fructose is better than glucose".

And fructose, which is found precisely in natural products, that is, in vegetables, berries and fruits. Well, in vegetables, of course, not so much, but still, yes, bullfighting, eh, actually it is, on the contrary, very useful and should be in our diet.

Where is the balance here? That is, which fructose is really worth demonizing, removing as much as possible, which one needs to be fought with? And which fructose, on the contrary, is good, it is not so bad for the liver and on the contrary can give, as you have already told us, energy. Fructose is a natural sugar, but here we immediately want people not to go anywhere.

Let's continue. This is a natural sugar, which is really found in natural products. It can be berries, it can be honey, yes, some root vegetables. This is one molecule of fructose.

Yes, one molecule. There is fructose. Humanity went further. It isolated this fructose and made concentrated fructose from it. We call it isolated industrial fructose, which factory glucose wants there, fructose.

And there is a lot of it. It can be in powders. Fructose, fructose, fructose are sold under various beautiful colors, such as fruits, painted berries. It can be, for example, in liquid form.

Here are all the drinks that are available, practically all of them, I will not be afraid of this word, sweet drinks contain glucose-fructose syrup. They can contain sugar and glucose-fructose syrup under different names: molasses, there are some other names, but this is glucose-fructose syrup.

And it can be, it can be various sweets, plus all sorts of, you know, fakes, fitness, there are sweet bars, sweets without sugar. By the way, I will make one insert.

I recently monitored, walked around the supermarket and here I see our sweets. And this is incorrect advertising, because it is a contrast to others. Why? Because it is a deception.

And there are many such deceptions. Our sweets, unlike others, do not contain sugar. They contain stevia. I became so interested.

Okay, fine. Stevia Month. And you start reading. We have such a marshmallow and such a beautiful chocolate shell contains stevia. And you start to enlarge and start reading.

In the first place it says there is really no sugar. There is none, but there is glucose-fructose syrup. Then there is a little molasses, and then there is stevia.

Stevia extract. What is this? It is a deception, because it is an even worse option than sugar. Well, why is it a worse option? Why is this fructose, despite its such a beautiful, melodious name, so some fructose is associated with some fruit, you can smell it directly from the fruit, what is it bad for? It affects, it disrupts metabolism, it causes inflammation in in the body. This is systemic inflammation, the production of these inflammatory molecules.

Well, when we eat fructose, for example, in sweets, we took some, for example, a cake or drank a glass of some fizzy drink, there, for example, some kvass. Who looked, what is written there, glucose-fructose syrup.

We drink a glass of this kvass, what happens in our body. We drank it, the glucose level rose a little, because there is still a place for glucose and fructose. And fructose does not cause a lazy reaction of the body, the hormone insulin is not released and it enters the blood.

We swallowed the intestines, a little in the mouth, uh, these are salivary glands, it enters the blood and immediately enters the liver. And in the liver it begins to be processed.

It can have different ways of transformation. Glucose can be formed from it. If a person, for example, is athletic, moves a lot, young, and is not overweight, more is still formed glucose. But glucose has a certain, let's say, depot.

It can't be full. This depot is filled with glucose, everything has turned into fructose, glucose in this liver, and then something has to be done with it and it turns into something, into some certain, let's say triglycerides, fat in simple terms. And these fat droplets are deposited in the liver cells, in hepatocytes.

If a person is overweight, there it immediately turns into fat. There is not enough depot for glucose and it can turn into urine, it can turn into lactate. there is one and it can even turn into uric acid.

And then for people with gout it is very dangerous. So, what does it cause? It causes the accumulation of fat in the liver. It doesn't hurt at all.

Here is the liver, it simply increases in volume. Well, it is called liver status or fatty liver, or for now it is called metabolic associated liver disease. Well, it has a bad effect on our blood vessels.

Well, blood vessels, well, these atherosclerotic plaques are deposited in the blood vessels. Why? Because the liver produces certain types of such fat-like substances, such as triglycerides. And these three glycerides, they are deposited in the form of atherosclerotic plaques even in young people.

And this is everywhere. These are all the blood vessels of our body. These are the blood vessels of our head, our neck, our kidneys and all our internal organs. They cause disruption of the immune system.

Well, the immune system works worse, it works worse. Well, it reacts worse to irritation. It causes, fructose causes the formation of inflammatory substances in the body, especially if a person has this excess internal fat, causes the formation of these inflammatory molecules, which are called inflammatory cytokines. Well, it causes a feeling of hunger, stimulates the formation of the hormone ghrelin.

A person constantly wants to eat, eat, eat. But on the contrary, the satiety hormone, Leptin, it is as if muted and its synthesis is inhibited in a person, if she eats sweets, she constantly wants to eat, eat, eat. And this is very dangerous, especially for children, because when children eat, not only their eating behavior is disturbed, their metabolism is disturbed and they constantly eat, and constantly want to eat, and what about constantly drinking something sweet.

Moreover, it has an extremely bad effect on our eyes, on our retina, on our lens. Here are people who love sweets or even, by the way, people who have diabetes. In general, I believe that it is simply a crime to sell products for the so- called for people with diabetes to sell fruit with fructose, because on the one hand they do not cause an increase in insulin, yes, but on the other hand they are formed, this fat in the liver is formed, atherosclerosis progresses very quickly, the retina is damaged and the coca crystals are damaged.

And what do people with diabetes suffer from the most? The retina, it swells in them, because, uh, so-called substances called polyols are formed. This is the so- called path, the polyol pathway of transformation, uh, glucose.

Polyol sorbitol. There is and there is such and such a substance. It is uric acid, it is deposited in the retina, it causes it to strain the retina. A person's vision deteriorates and the same thing happens with the lens.

The lens forms such substances, which, for example, are called glycation end products and the lens becomes dull, cloudy, cataracts develop. That is, let's say, fructose industrially, it is very harmful, it is very bad, it is very cheap to produce, that's why it is used and it is very sweet and therefore much less of it is needed than sugar.

Therefore, you should simply say this: you want sweets, you either replace them with berries, with fruits, dried fruits, of course, they are sweet, right? Miss, but still less It's a pity, some fiber, some useful substances. Or or if you love sweets so much, cook them at home.

Well, find time and inspiration. Take a lot of grain flour, take eggs there, uh, take some there, maybe nuts, seeds and make some kind of biscuit there, or make jelly at home, or some pastille, come up with something. And pastille, by the way, pastel can also contain industrial fructose.

industrial yes industrial processes are this messing around messing around. So remember that berries are the best alternative. If you want to live a long time, remember that fructose, every glass of fructose, every sweet there, which, if you eat them every day, especially now in a state of stress, in a state of sleep deprivation, when our production of hormones, stress hormones, is often disrupted.

Many people say: "There's too much cortisol on cortisol. We sleep badly. This cortisol in us disrupts this synthesis. It is produced in the evening." Therefore, against the background of this, that of our life, just remember that these products, they destroy your body and they do it in such a, you know, insidious way.

Nothing hurts us, nothing happens to us at all, but our blood vessels become more damaged. Our immune system works worse, our brain works worse. And a kind of, you know, soil, soil, or rather, a substrate is created on which then disorders arise, diseases arise.

Therefore, still, say no to this Oreo or that candy, cola and so on. Of course, you know, let's say this so that we won't demonize everything everywhere. If you are very tired, drink tea with sugar, not slightly sweetened.

And even cola sometimes, I am by no means, God, I am not the devil's advocate, even cola sometimes, when you are terribly tired, just exhausted. For example, when, uh, when the full-scale invasion began, at home we had a few bottles of cola.

You know, a small amount, when, excuse me, there's nothing to eat, when you're terribly tired, when you're stressed, cola can help a small amount. But this is not the product that we should use.

This is a product of extreme use. You understand? Drink plain water, eat fruit, eat berries, uh, move a lot. Well, of course, universal rules, I'm saying.

And you don't have to look for something so that you can, you know, not move, and at the same time still eat something, some supplements, some stomach fillers that will reduce the feeling of hunger, some kind of jelly in our body. No-no, no.

That's all, you know, that's all that scientists don't look for, you know, and marketers don't come up with. The easiest way is not to bring yourself to this.

And I just want to say, uh, very simple things that we need to do. We woke up in the morning, drank a glass of water. It is not miraculous, it just, uh, adds more fluid to our body.

Our blood will be more, uh, thinner, because we breathed at night, we went to the toilet, we sweated a little, the blood became thicker. This is especially bad for people who are overweight and so on.

drank a little water, went out into the daylight, at least a little bit onto the balcony, onto the street. Why does daylight fall on our retina? I repeat this many times.

And all this is a whole cascade of biochemical reactions that normalizes the work of all the cells of our organs are activated in us. As they say, our circadian rhythms improve.

In order for you to sleep well at night, you need your eyes to see daylight in the morning. not look at the sun, but at daylight. Then gradually, gradually it all normalizes.

At least move a little, do some kind of, I don't know, warm-up, do something like, Of course, we ate a simple breakfast. You don't need an expensive breakfast, if you don't have one, you don't have to eat red fish.

You can eat a regular mackerel, Matias. By the way, for breakfast you can also, uh, drink plain water. You can drink coffee.

Well, but preferably in the first half of the day, if you have such an opportunity, and if you have such an opportunity, you work a lot, but you work at home, take a little nap for 15-20 minutes, not much, so that your body, so that your brain is cleansed of cells, brain cells from all sorts of not very healthy substances that are formed when you work intensively, mental work. And more ATP molecules are formed.

Well, friends, eat the fruits and berries that we talked about today, preferably, of course, as a dessert immediately after eating, and not in between, so as not to raise your sugar levels too much and not lead to sugar spikes. And, of course, whole foods.

Yes, that is, we don't cook anything, we don't make juices, we don't prepare jams, uh, we consume in season, and if we want to consume later in the winter, then we freeze. A wonderful conclusion to our conversation today.

Ms. Oksana, thank you very much for visiting us. Dear viewers, be sure to write your comments, support the correct, popular science Ukrainian content, because only your likes, only your hearts, good comments will always help to be at the top. And be sure to write what berries you like, what healthy recipes you know how to cook.

And who, by the way, will write a good recipe? Let's play a book of recipes for long-livers. Come on. And come on, dear friends.

Okay, let's even say, let's, in order to stimulate people like this, let's give two books of recipes for long-livers. Therefore, please write your good recipes, we will watch and then we will give you some time after what? After two weeks.

Usually two weeks. That's all, dear friends, Oksana Skytalinska was with you. Thank you. Thank you, Ms. Oksana.

Friends, subscribe to our channel, like this video, and don't forget to turn on the bell so you don't miss the next episodes of the podcast "How to Live". Thank you very much for watching.