Si la vie vous donne des CITRONS, faites-en un SMOOTHIE !

Les optimistes vivent plus longtemps

Mener sa vie joyeusement permet de se sentir mieux et d’imposer moins de stress au corps. Les gens qui ont une attitude de base positive et envisagent l’avenir avec optimisme vivent généralement plus longtemps, comme l’ont prouvé plusieurs grandes études. En effet, non seulement les optimistes gèrent mieux le stress et les problèmes, mais ils sont aussi généralement plus intégrés socialement. Ils cherchent et trouvent du soutien dans leur environnement. D’ailleurs, des études ont montré que les sentiments positifs générés artificiellement diminuent également le niveau de stress

Gardez la tête haute – et vous resterez optimiste 

Dans la vie, tout ne va pas toujours bien. Tout le monde connaît des revers et des obstacles. Comment rester optimiste ? Il faut garder la tête haute et tenir compte des points suivants : 

    1. Prenez de la distance: sortez, bougez et videz-vous la tête. 
    2. Prenez vos problèmes avec humour : pensez à la façon dont vous pourriez raconter votre situation plus tard en tant qu’anecdote amusante. 
    3. Trouvez le positif : quelles leçons pouvez-vous tirer de cette situation ? Quelles voies positives et quelles opportunités cela pourrait-il vous ouvrir ? 
    4. Prenez note de vos forces: qu’avez-vous réussi à maîtriser jusqu’à présent ? Notez vos forces, vos réussites et les commentaires positifs dans un livret que vous consulterez dans les moments difficiles. 
    5. Cherchez à discuter et à obtenir de l’aide: parlez à de bons amis ou obtenez une aide professionnelle

Le smoothie du gardien de nuit

Préparez-vous un smoothie  par exemple, ce smoothie du gardien de nuit. Il est rafraîchissant et vous tiendra éveillé(e). 

Pour 2 portions, réduisez en purée les ingrédients suivants dans un mixeur : 

    • Le jus d’un petit citron 
    • 150 ml de lait de coco 
    • ½ avocat 
    • 10 feuilles de menthe 
    • Concombre (pelé) 
    • 2 Yakult Original
    • 6 glaçons 

    Conseil : si vous le préférez sucré, remplacez le concombre par un fruit, par exemple une poire. 

    Willkommen auf unserer Yakult-Website. Wenn du unsere Website nutzt, erscheinen Cookies zu Auswertungszwecken und zur Schaffung eines für dich wertvolleren Erlebnisses auf unserer Website. Wenn du auf 'Zustimmen' klickst, wird ein weiteres Cookie angelegt, das es ermöglicht, den Inhalt und die Werbung auf dieser und anderen Webseiten stärker auf deine Präferenzen abzustimmen.
    Zustimmen Weiterlesen, wie deine Cookie-Einstellungen zu managen sind.

    Are fermented foods more nutritious?

    Yes, fermentation can improve the nutritional content of foods in many ways. Here we explain you how citing tempeh as an example:

    Essential Building Blocks

    1. Bacteria involved in fermentation produce essential building blocks (vitamins, antioxidants and minerals) that help keeping a healthy body. For instance, dietary sources of vitamin B12 are usually from animal derived foods with very few plants providing a good amount. Lupin beans per se have very little content of vitamin B12 but when fermented by Rhizopus oligosporus and Propionibacterium freudenreichii into tempeh, the content of this vitamin considerably increases making it ideal for vegetarians. 

    Neutralizing Anti-Nutrients

    2. The process of fermentation “neutralizes” anti-nutrients or digestion blockers. For example, phytic acid is found in many plant products and is known to reduce the digestibility of protein and the release of minerals such as magnesium, iron, calcium and zinc. In short, this acid turns plant food less nutritious. Thanks to the fermentation of soybeans, research demonstrates that Rhizopus oligosporus NRRL 2710 can decrease, in about one third, antinutritional phytic acid in tempeh. The study also show that this microbe can also improve tempeh’s nutritional value by increasing the content of available phosphate.

    Diverse Community

    3. Fermented foods provide bacteria that contribute to having a diverse community in our gut. A study in healthy volunteers consuming tempeh showed that the participants had an increased population of, amongst others, Akkermansia muciniphila, a bacterium that is naturally present in the intestine and has been actively researched for its benefit in metabolic syndrome.

    Can fermented foods cause gas or bloating?

    Yes, this could be possible. If what you eat contains live microbes, gas or bloating are part of the most reported side effects, although these are quite harmless. 

    Enjoy Small Amounts

    Experiencing this kind of discomfort also depends on the amount of fermented foods you are starting with. Enjoy small amounts and allow your gut to go through an adjustment period

    Conclusion

    Some people do not have problems, others do. When trying to find the source of bloating, it is also important to bear in mind that consuming other, non-fermented foods can also be undigestible to your body, like lactose, and  can also be a common source of bloating.  Your dietician may help you for sure with your detective work to find the cause and the solution.

    Can all bacteria in fermented foods survive in the gut?

    Not really again. Let’s take fermented milk as an example. Lactic acid-producing bacteria grow on the sugars and other nutrients in milk. As they multiply, the bacteria produce compounds that change the flavour, texture, and yield nutrients in a wide range of products including e.g. cheese or yogurt. 

    Yogurts

    Many yogurts, but not all, contain bacteria that when consumed can reach the gut alive. When this happens, these bacteria can have an impact on our health as validated by the European Food Safety Agency (EFSA). 

    In a scientific opinion, EFSA’s panel on Dietetic Products, Nutrition and Allergies agreed that yogurt containing at least 108 living cells/g  starter cultures of Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus improve the digestion of lactose in people with lactose maldigestion

    Do all fermented foods contain live microbes?

    Not really. To produce fermented foods, ingredients must undergo a transformation process mediated by microbes, either naturally or through the addition of a starter culture. However, some products may afterwards be treated (pasteurized, baked, or filtered) in a way that ultimately kills/removes any live microbes before we consume them.

    Heat Treatment

    For example, sourdough.  When the dough is used to make bread it will be baked and this exposure to heat will kill the microbes. As well, some fermented vegetables are packaged in jars and may be heat treated as a means of extending its shelf life, or simply to stop the fermentation. Finally, when you prepare e.g. sauerkraut in your kitchen, you probably will be heating it, so you will also kill or inactivate the bacteria.

    Conclusion

    It may not always be the case for some fermented products to be treated. For those, a very high number of live bacteria will be present at the end of the fermentation.

    MUST YOU HAVE A STARTER CULTURE TO MAKE YOUR OWN FERMENTED FOOD?

    Yes and no. First of all, let’s recap about what a starter culture is. This is a preparation containing  a high concentration of desired microorganisms that will start and assist a fermentation by making specific chemical, smell and taste changes. Thus, the process becomes efficient, controllable, predictable and… safe!

    Happy accidents

    Fermented foods were born as “happy accidents” when in the early times suddenly “spoiled” food turned long-lasting and pleasant-tasting. Such accidents were possible thanks to spontaneous or natural fermentation, an event in which you only rely on the microbes present in the environment or the food to colonize the raw materials. If you opt to go for this kind of fermentation, be aware of the risk of contamination. You should take extra care about many aspects such as: acidity, oxygen, temperature, moulds, etc. By not having a proper control over the fermentation, it is possible that you may have an outgrowth of non-friendly microbes in your food. These can produce offflavours or even toxic compounds that can put your health in danger.

    Conclusion

    Using a starter is not a must but as you can see, it definitely gives you many advantages. This includes a fast acid formation that makes the development of non-desired bacteria much more difficult. What is also important is that, in principle, the quality of commercial starters is checked and you can get information if the microbes present can produce potential compounds that could lead to unpleasant effects including headache, diarrhea, etc.