herbs in the diet. The art of eating. 5 of the best herbs for active people. Herbal properties – life

Mint – blood circulation support

New research only confirms what we have known for centuries – mint is a very versatile and multipurpose plant. Its green leaves, whether fresh or dried, contain proteins and carbohydrates. It is also rich in calcium, phosphorous, iron and magnesium, a group of minerals that are necessary for active and busy people. Mint helps compensate for the deficiencies caused by a poor diet. When used in oil form, for example added to water, it can lower resting heart rate, normalize blood pressure and improve respiratory efficiency. Fatigue after training also disappears faster.

St. John’s Wort – Master of Regeneration

If someone trains until they fall, they are more susceptible to oxidative (aerobic) stress than others. Its effects include weakening of collagen fibers, i.e. slow healing of wounds, stretch marks, cellulite and wrinkles. It is also important for an athlete to weaken actively working joints. Another secret weapon St. John’s wort is a sedative and helpful after intense evening exercise that makes falling asleep difficult. It is best to use St. John’s wort in the form of infusions for drinking or warm evening baths.

Basil – to be excited

Lack of will and enthusiasm during training? A method. Aromatic basil not only sharpens the senses and improves focus, but also improves mood. If used regularly, it makes us fall asleep quickly and wake up. It is better to use basil oil for inhalation, massage and bathing – for more energy. We should add it to pesto, dishes and cocktails because it facilitates the absorption of the nutrients in the food.

The ring – muscle strengthening

Sports nutritionists call it Green Anabolic. Incredible fenugreek tea, it seems, supports muscle growth. It is a good source of selenium, iron and silicon. It naturally raises your testosterone levels, a hormone that promotes muscle building and helps you train for longer. Activates the production of red blood cells responsible for the transport of oxygen (greater efficiency). At the same time, thanks to lipotropic substances, it stimulates the burning of fat reserves. It also calms inflammation after injuries. We especially drink when we are in strength training.

Thyme – For a deeper breath

Thyme extract is a well-known ingredient in expectorants because it stimulates mucus production and the movement of cilia in the epithelial lining of the respiratory tract, making it invaluable for a dry, tired cough. But it is worth using thyme as a natural “support” for breathing. It helps clear the airways (partly protects runners from the effects of smog) and improves lung efficiency, which is helpful during any exercise. Dried thyme can be used in the kitchen as thyme or inhaled its essential oils while taking a shower.

Recipes for herbal dishes for trainers

basil pesto with figs

basil pesto with figs

Two slices of rye bread

– A handful of fresh basil

– A handful of fresh spinach

2 tablespoons olive oil

4 figs

· A clove of garlic

1 tablespoon of pine nuts or cashews

Pinch of salt and pepper

3 tablespoons of water

In a bowl add spinach, basil, olive oil, water, garlic and nuts. mixes. Season with salt and pepper. Put the roasted slices and garnish with fig slices.

Herbal Frittata with Sun-Dried Tomatoes

Herbal Frittata with Sun-Dried Tomatoes

Herbal Frittata with Sun-Dried Tomatoes

2 eggs

4 dried tomatoes

1 teaspoon of rapeseed oil

1 teaspoon each of thyme and thyme

Goat cheese slice

· Pepper

cherry tomatoes for garnish

Beat eggs in a bowl, add oil, add cheese and sun-dried tomatoes. Add the herbs and leave at 180°C for 15 minutes. Garnished with cherry tomatoes

Pumpkin soup with basil and fenugreek

Pumpkin soup with basil and fenugreek

Pumpkin soup with basil and fenugreek

200gm frozen pumpkin

1/2 onion

2/3 cup vegetable broth

1 teaspoon dried fenugreek

fresh basil

1 teaspoon olive oil

1 teaspoon coconut shrimp

2 tablespoons of plain yogurt

Heat olive oil in a saucepan. Fry the pumpkin with chopped onions for 5 minutes, until the onions are softened. Add broth and coriander. Cook until the carrots are soft. Remove from heat and set aside for some time. Mix with a homogeneous mass. Sprinkle with herbs and sprinkle with yogurt.

Halloumi mint salad

Halloumi mint salad

Halloumi mint salad

an orange

1/2 teaspoon mustard

1/2 tablespoon of wine vinegar

olive oil spoon

Pinch of black pepper and salt

2 handfuls of watercress

2 handfuls of spinach

2 tablespoons of pomegranate seeds

Two slices of halloumi cheese

– A handful of fresh mint

Put spinach, mint and watercress in a bowl. Cut the oranges into pieces and add to the vegetables, squeeze the juice from the rest, mix with vinegar, olive oil and mustard and pour over the salad. Add pomegranate seeds. Put grilled cheese on the salad.

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