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  1. #31

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    Quote Originally Posted by zoi.al View Post
    GRF
    Ναι είμαι διατροφολόγος. Και έχω πάθος με το αντικείμενο, όπως κατάλαβες, μέχρι για τους αρχαίους Κινέζους σας είπα, χαχα.
    Σε ευχαριστώ πολύ, και μπράβο που το ψάχνεις παραπάνω από όσα έχεις μάθει στη σχολή σου, σημαντική διαφορά από τους διατροφολόγους που συναντάμε συνήθως...!

    @POWERBUILDER, συγχαρητήρια για το εύρος του άρθρου και την πληθώρα των στοιχείων που κάθησες και συγκέντρωσες, το περιεχόμενο θα το σχολιάσω μόλις τελειώσω το διάβασμα! [:-shades]

  2. #32
    Forum Team Kardoula's Avatar
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    Quote Originally Posted by zoi.al View Post
    Το φυτικό οξύ, μαζί με τη βιταμίνη D και το ασβέστιο πράγματι δρουν προστατευτικά για τα οστά, στις σωστές αναλογίες. Γι αυτό είναι σημαντική η ποσότητα της τροφής και ο συνδιασμός της. Γι αυτό και εγώ φωνάζω στους πελάτες που τρώνε το κοτόπουλο με το ρύζι και ξεχνάνε τη σαλάτα:)
    Πραγματικά το τόπικ έχει πολύ ωραίες πληροφορίες!
    Αν θες μπορείς να το αναλύσεις λίγο αυτό με κάποια παραδείγματα συνδιασμών τροφών για τη μέγιστη δυνατή απορρόφηση;

  3. #33
    Advanced Bodybuilder Giorgos18's Avatar
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    Για αλλη μια φορα,μεγαλη η προσφορα σου στο φορουμ POWERBUILDER.Νομιζω πρεπει να γινει κι αυτο το τοπικ σου στικυ.
    “Today, everything about the top bodybuilding champions is oversized; they have lost the whole purpose of bodybuilding which is to create a harmonious whole, not to exaggerate the development of one part or parts, of the body. A body has hands, legs, feet, arms and a head. If a man’s arms appear bigger than his head, his body is thrown out of proportion.”
    "Steve Reeves"

  4. #34
    Bodybuilding Newbie zoi.al's Avatar
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    Καρδούλα
    σημαντικό στην πρόσληψη ασβεστίου, όπως και οποιουδήποτε άλλου στοιχείου είναι η ισορροπία. Πρέπει λοιπόν να παίρνουμε την κατάλληλη ποσότητα ασβεστίου που μας αναλογεί. Η ποσότητα αυτή θα πρέπει να είναι σε κάποια αναλογία με την λήψη μαγνησίου, σιδήρου και ψευδαργύρου.Η έλλειψη της βιταμίνης D (αυγά, συκώτι, μανιτάρια, λιπαρά ψάρια) είναι αποδεδειγμένο πως προκαλεί επιπλοκές στην απορρόφηση του ασβεστίου. Επίσης το φυτικό οξυ δρα μέσα από εμμεσους μηχανισμούς προστατευτικά για τα οστά.
    Υπάρχουν έρευνες που δείχνουν ότι η υπερβολική λήψη λιπαρών επίσης επηρεάζει την απορρόφηση του ασβεστίου. Όπως όμως και η χαμηλή λήψη λιπαρών. Το ίδιο και με τις φυτικές ίνες, το νάτριο, την πρωτεινη. Ακόμα και για τη βιταμίνη C έχουν διατυπωθεί αντίθετες απόψεις.
    Θα μπορούσαμε να αναφέρουμε δλδ εκατοντάδες συνδιασμούς που αλληλοεπιδρούν. Το συμπέρασμα όμως θα ήταν το ίδιο: ισορροπημένη διατροφή, προσαρμοσμένη στα μέτρα μας, γιατί κάτι που μπορεί να ισχύει για κάποιον μπορεί να μην ισχύει για κάποιον άλλο.

  5. #35
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    Quote Originally Posted by Giorgos18 View Post
    Για αλλη μια φορα,μεγαλη η προσφορα σου στο φορουμ POWERBUILDER.Νομιζω πρεπει να γινει κι αυτο το τοπικ σου στικυ.

    Thanks Dude!![:-bouncy][:-bouncy]

  6. #36
    Advanced Bodybuilder nikos_123's Avatar
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    double post
    Last edited by nikos_123; 25-04-10 at 12:09.

  7. #37
    Advanced Bodybuilder nikos_123's Avatar
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    Diary Protein, Calcium, Body Fat and Weight



    Written by Dan Gwartney, MD
    Monday, 09 April 2007
    There's a major problem in the U.S., one that literally is in your face anytime you fly coach or go to the movies on a weekend night. Obesity afflicts Americans in epidemic numbers, shortening lives and increasing health care costs.1 Even though the government would classify most bodybuilders as obese, "fatness" is rarely an issue for serious competitors. Yet, because success in bodybuilding is directly tied to the ability to shed body fat, bodybuilders closely follow updates and developments in obesity research.

    The most powerful and exciting news in fat loss involves hormones and stimulants, drugs like human growth hormone (GH) and clenbuterol. Yet, these drugs are unavailable through legitimate channels for the most part and difficult to acquire on the black market. Additionally, they are dangerous, expensive and could result in an arrest record and jail time. This makes drugs like GH and clenbuterol more of a curiosity than a genuine option for most recreational bodybuilders.

    A Seemingly Simple Solution
    One part of the solution to the obesity epidemic eludes public awareness because it's simple and mundane. Believe it or not, a very basic, inexpensive and legal agent can be taken that has been shown to increase weight loss over 20 percent and fat loss by more than 60 percent, with more of the fat loss coming from the abdomen. The benefits don't end there, either; in addition to accelerating fat loss, muscle loss may be reduced. Sound like marketing hype for some miracle fat loss hoax? It's not, as study after study has revealed.

    The marvel with these impressive powers is calcium in dairy products, especially yogurt. It is almost embarrassing to say it, to admit that six-ounce cups of yogurt may be the most exciting fat loss discovery in years. Considering the powerful effects noted, the safety, low cost and ease of use, this revelation should place yogurt in the refrigerator of every overweight and obese American, not to mention every bodybuilder.

    How certain are these effects? If combating obesity was this easy, wouldn't newspapers and television broadcast the discovery? The argument for supplementing dietary calcium is compelling, but for some the case is not sufficiently convincing.2,3 The resistance to accept calcium as an anti-obesity agent may be due in part to its complexity. Even a recognized expert in food science and nutrition confused the issue in a recent editorial.4 Scientists are extremely skeptical, professional cynicism turning many into critics, even to the detriment of the public good. The anti-obesity effect of dairy-based calcium is a fine example of this.

    It was noted in large, population-based studies that groups who consume a higher amount of calcium in their diet had a lower rate of obesity.5-9 This raised the interest of researchers who conducted animal studies, finding that calcium did prevent weight gain in overfed mice and reduced fat stores in rats eating freely.10-12 These results encouraged human studies, which demonstrated the same effects, though there was not complete agreement among all the studies, with some failing to show any weight loss or fat reduction.3,13,14

    It was the lack of consistency that prompted some critics to say calcium has no anti-obesity effect. Other critics would not dispute the anti-obesity effect, instead challenging that without understanding exactly how calcium might cause fat loss, any statement about its benefits was no better than an assumption.2

    Zemel Zeroes in
    Among the many scientists investigating the calcium phenomenon, the leading researcher is Dr. Michael Zemel of the University of Tennessee, Knoxville. Dr. Zemel has not only clearly demonstrated calcium's anti-obesity effect; he also offers compelling arguments as to how calcium produces these results.9-11,15-19 In his most recently published study, Zemel reports on the effect of a commercial yogurt product on fat loss, including a discussion of calcium's mechanisms of action contributing to fat loss.20

    Using a placebo-controlled design, Zemel followed two groups of obese subjects for 12 weeks. All individuals had a stable weight, were not using any weight loss products and maintained caffeine use and exercise at a consistent level throughout the duration of the study. The control group was provided with three servings of sugar-free gelatin daily, while the test group consumed three six-ounce servings of Yoplait Light. As all subjects were on strictly monitored diets, structured to maintain a 500-calorie-per-day deficit, weight loss occurred in both groups. However, the amount of weight lost in the yogurt group was 22 percent greater, with 61 percent greater fat loss! The yogurt group lost almost twice as much fat from the waist, reducing the beltline by four centimeters. Of interest to athletes, lean mass was better maintained by the yogurt group, as well. All this happened in just 12 weeks.

    These findings were consistent with results from previous studies. In fact, even more impressive results were noted in a longer, 24-week study suggesting that the benefits of dairy-based calcium persist for at least six months.19 Considering the population studies showing lower weight and less fat in higher dairy-consuming groups, the benefits may persist as long as dietary calcium remains elevated.5-9

    Addressing the critics who attack the anti-obesity claims for dairy-based calcium, Zemel discussed the possible mechanisms that may explain the long-noted observations. The basic story behind calcium is this: When dietary calcium is low, vitamin D3 levels rise to increase the absorption, storage and retention of calcium. High levels of D3 increase the influx of calcium into the fat cell. When calcium levels increase inside the fat cell, enzymes and genes involved with storing fat are turned on and stimulated; enzymes that break down and release stored fat are inhibited.16,17

    Another gene is affected by high calcium levels in the fat cell; this gene regulates the levels of UCP-2, an uncoupling protein.21 As most bodybuilders know, uncoupling proteins increase the rate of calorie burning by turning calories into heat instead of ATP (energy molecules). Calcium may also decrease calorie intake by blocking fat absorption from the intestines.22,23

  8. #38
    Advanced Bodybuilder nikos_123's Avatar
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    Zemel tendered another interesting theory. High levels of D3 stimulate cortisol production within fat cells (from the inactive metabolite cortisone).20 The yogurt-based diet may have reduced abdominal fat by reducing D3 levels (by providing a higher level of dietary calcium). As D3 levels drop, so to do the cortisol levels in the fat cells, resulting in a greater loss of fat- especially visceral fat.24,25 Visceral fat is the fat that surrounds the organs in the abdomen and is closely related to cardiovascular risk.

    Yogurt and Fat Loss
    Zemel's argument relating to the lean mass protective effect of dairy protein is reasonable in groups consuming low levels of protein, following the U.S. RDA (recommended daily allowance) of approximately 60 grams per day. He suggests that the relatively high levels of branched chain Amino Acids present in yogurt sustain muscle mass and prevent muscle protein breakdown into Amino Acids for energy production or to meet the protein needs of other tissues such as the liver. In bodybuilders and athletes who consume much higher levels of protein, focusing on high-quality proteins from milk and meats, this is not likely to be an issue of importance.

    It's possible there are even more functions affected, as dairy products are full of bioactive compounds. One such example is the dipeptide cylclo his-pro, which aids in glucose tolerance, appetite suppression and even combating alcoholism.26-28

    It's clear at this point that low levels of calcium in the diet are associated with obesity and weight gain, whereas high levels of calcium (1,200 milligrams per day and higher) are associated with weight loss. Numerous well-designed studies have proven the effectiveness of calcium as a weight loss aid, especially when it's provided as a dairy product as opposed to a supplement. While some questions remain as to exactly how dairy-based calcium performs its weight loss function, it appears many processes are involved, including decreasing absorption of dietary fat, reducing fat storage, increasing breakdown of stored fat, decreasing cortisol production and possibly appetite suppression and improving insulin sensitivity. The protection of lean mass noted in these studies is likely a reflection of the conservative protein recommendations of the RDA, rather than any inherent anti-catabolic property.

    Yogurt is cheap, safe, legal and tasty. It's not going to force the body to shed weight like GH or clenbuterol, but over the long term, it may make fat loss easier and more certain.

    References
    1. Hedley AA, Ogden CL, et al. Prevalence of overweight and obesity among US children, adolescents, and adults, 1999-2002. JAMA, 2004;291:2847-50.
    2. Weaver CM, Boushey CJ. Milk - good for bones, good for reducing childhood obesity? J Am Diet Assoc, 2003;103:1598-9.
    3. Barr SL. Increased dairy product or calcium intake: is body weight or composition affected in humans? J Nutr, 2003;133:245S-8S.
    4. Harris RBS. Dairy protein, calcium and body weight - the need for a mechanism. Int J Obes, 2005;29:388-90.
    5. Jacqmain M, Doucet E, et al. Calcium intake, body composition, and lipoprotein-lipid concentrations in adults. Am J Clin Nutr, 2003;77:1448-52.
    6. Albertson AM, Good CK,et al. The relationship between dietary calcium intake and body mass index in adult women: data from the Continuing Survey of Food Intake by Individuals, 1994-96 (abstract). FASEB J, 2003;17:A289.
    7. Pereira MA, Jacobs DR, et al. Dairy consumption, obesity, and the insulin resistance syndrome in young adults. The CARDIA study. JAMA, 2002;287:2081-9.
    8. Loos R, Rankinen T, et al. Calcium intake is associated with adiposity in black and white men and white women of the HERITAGE family study. J Nutr, 2004;134:1772-8.
    9. Zemel MB, Shi H, et al. Regulation of adiposity by dietary calcium. FASEB J, 2000;14:1132-8.
    10. Zemel MB, Sun X, et al. Effects of a calcium-fortified breakfast cereal on adiposity in a transgenic mouse model of obesity (abstract). FASEB J, 2001;15:A598.
    11. Zemel MB, Geng X. Dietary calcium and yogurt accelerate body fat loss secondary to caloric restriction in aP2-agouti transgenic mice (abstract). Obes Res, 2001;9:146S.
    12. Shi H, DiRenzo D, et al. Effects of dietary calcium on adipocyte lipid metabolism and body weight regulation in energy-restricted aP2-agouti transgenic mice. FASEB J, 2001;15:291-3.
    13. Gunther CW, Legowski PA, et al. Dairy products do not lead to alterations in bodyweight or fat mass in young women in a 1-y intervention. Am J Clin Nutr, 2005;81:751-6.
    14. Chan GM, Hoffman K, et al. Effects of dairy products on bone and body composition in pubertal girls. J Pediatr, 1995;126:551-6.
    15. Zemel MB. Calcium modulation of hypertension and obesity: mechanisms and implications. J Am Coll Nutr, 2001;20:428S-35S.
    16. Zemel MB. Role of dietary calcium and dairy products in modulating adiposity. Lipids 2003;38:139-46.
    17. Zemel MB. Role of calcium and dairy products in energy partitioning and weight management. Am J Clin Nutr, 2004;79:907S-912S.
    18. Zemel MB, Nocton AM, et al. Increasing dietary calcium intake reduces adiposity in obese African-American adults (abstract). Circulation, 2002;106 (Suppl 2):II-610.
    19. Zemel MB, Thompson W, et al. Calcium and dairy acceleration of weight and fat loss during energy restriction in obese adults. Obes Res, 2004;12:582-90.
    20. Zemel MB, Richards J, et al. Dairy augmentation of total and central fat loss in obese subjects. Int J Obes, 2005;29:391-7.
    21. Sun X, Zemel MB. Role of uncoupling protein 2 (UCP2) expression and 1alpha, 25-dihydroxyvitamin D3 in modulating adipocyte apoptosis. FASEB J, 2004;18:1430-2.
    22. Shahkhalili Y, Murset C, et al. Calcium supplementation of chocolate: effect on cocoa butter digestibility and blood lipids in humans. Am J Clin Nutr, 2001;73:246-52.
    23. Parikh SJ, Yanovski JA. Calcium intake and adiposity. Am J Clin Nutr, 2003;77:281-7.
    24. Rask E, Olsson T, et al. Tissue-specific dysregulation of cortisol metabolism in human obesity. J Clin Endocrinol Metab, 2001;86:1418-21.
    25. Zemel MB, Sobhani T. Intracellular calcium modulation of cortisol production in human adipocytes (abstract). FASEB J, 2003;17:A323.
    26. Song MK, Rosenthal MJ, et al. Synergistic antidiabetic activities of zinc, cyclo (his-pro), and arachadonic acid. Metabolism, 2001 Jan;50:53-9.
    27. Hilton CW, Prasad C, et al. Food contains the bioactive peptide, cyclo(his-pro). J Clin Endocrinol Metab, 1992;75:375-8.
    28. Prasad C. Histidyl-proline diketopiperazine and method of use. United States Patent #6,090,780; issued 2000 Jul 18.


 
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