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<br />copypastehttp://www.blogger.com/profile/04706417923533992585noreply@blogger.com0tag:blogger.com,1999:blog-6538483822062592506.post-63882404391056868082014-07-05T05:31:00.002-07:002014-07-05T05:31:50.963-07:00Melatonin<div class="separator" style="clear: both; text-align: center;">
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<span style="background-color: #444444;"><span style="color: white;">General Description: Melatonin is a hormone that is released from</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">the pineal gland and is thought to help us fall to sleep. Since</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Melatonin production is enhanced in darkness and decreased by light</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">exposure it is often said that Melatonin has some control over our</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">circadian rhythm and has the ability to reset our internal clocks. For</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">this reason, Melatonin is sometimes used to reduce jet lag. Although</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Melatonin is synthesized from serotonin and 5-HTP is synthesized to</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">serotonin, they both have a similar effect on sleep: both can help you</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">fall to sleep and both can cause vivid dreams as the doses are</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">wearing off. For this reason Melatonin is a possible alternative to 5-</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">HTP although I tend to use it for a different purpose.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">There are three characteristics that make Melatonin my</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">second choice for suppressing REM. First of all Melatonin has an</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">extremely short half-life. Since melatonin’s half-life is only 40</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">minutes, one has to take a pretty large dose to suppress REM for 4</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">or 5 hours. I estimate that 3 mg would be necessary to suppress</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">REM for four hours. Secondly, I find it difficult to fall to back to sleep</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">after the Melatonin has worn off. Thirdly, I experience more vivid</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">dreams using 5-HTP than I do using Melatonin.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">There is however another way to use Melatonin that may be</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">advantages to some. Research has shown that only 0.3 mg of</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Melatonin is necessary to induce sleep. At this low dose, REM sleep is not suppressed and therefore</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Melatonin can be used simultaneously with Galantamine (or other</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">supplements) if falling back to sleep is a problem. When I used</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Yohimbine as the lucidity trigger I would often use very small doses</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">of Melatonin to aid in falling to sleep. This proved to be a fairly</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">successful method. The time it took to fall to sleep was decreased by</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">about half and furthermore, I was much more relaxed while awake</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">and waiting for sleep onset. For this to work, it is important to keep</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">the dose low, as I did notice a reduced chance in becoming lucid</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">even at 0.5 mg of Melatonin.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Mechanism of Action: Serotonin is the precursor to Melatonin</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">therefore Melatonin supplements probably don’t do much to serotonin</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">levels. However, Melatonin can help to fall asleep and suppress REM</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">sleep.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Concentration Curve: Melatonin is characterized by quick</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">absorption and a short elimination half-life. It reaches its peak plasma</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">level just 60 minutes after you take it and is essentially out of your</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">system after 6 hours (~4 sleep cycles).</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Effect on Dreams: Melatonin has been shown clinically to increase</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">the time spent in REM sleep in the morning hours (as the dose is</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">wearing off). It is theorized that this phenomena is due to a REM</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">rebound effect. I have found 5-HTP to produce more vivid dreams</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">than Melatonin but there are plenty of people who have commented</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">on increased dream vividness and duration by using Melatonin. As</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">with 5-HTP I find it more difficult to remember the details of the</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">dream than I do when using the acetylcholine or norepinephrine</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">boosting supplements.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Effect on Lucid Dreams: I use Melatonin as supporting supplement.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">When I am taking a lucid dream mix that I know causes insomnia, I</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">will sometimes add 0.3 mg of Melatonin to help me fall asleep. At this</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">small dose, REM is not suppressed and one can maintain excellent</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">odds of becoming lucid.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Side Effects: There are no known serious side effects of using</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Melatonin supplements although long term side effects have not</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">been studied. Some people who have taken Melatonin have reported</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">sleepiness, headache, a "heavy-head" feeling, stomach discomfort,</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">depression or feeling hungover. There are animal studies that</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">suggest that large doses of Melatonin can interfere with fertility.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Dosage: When using Melatonin, less is better in my opinion. There</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">are tablets available in 1, 2, 3 and 5 mg doses. There is no maximum</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">daily dose suggested although the long terms effects of Melatonin</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">are largely unknown. My typical dose is ~0.33mg (a 1mg tablet cut</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">into three pieces). I do not however, use Melatonin on any kind of</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">regular basis.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Summary: Melatonin is a hormone that is formed from serotonin. It</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">has the potential to suppress REM sleep and can be used as a sleep</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">aid. I find that 5-HTP is superior to Melatonin for the purpose of</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">producing vivid dream experiences and I find it difficult to fall back to</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">sleep after the Melatonin has worn off. My preferred way to use</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Melatonin is in very small doses (<0.5 mg) as an aid to fall to back to</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">sleep after taking some of the more stimulating lucid dream</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">supplements.</span></span>copypastehttp://www.blogger.com/profile/04706417923533992585noreply@blogger.com0tag:blogger.com,1999:blog-6538483822062592506.post-91073473755562298672014-07-05T05:28:00.001-07:002014-07-05T05:28:38.630-07:005-HTP (5-hydroxytryptophan)<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-Fo70Tej8Yxs/U7fvaaaejDI/AAAAAAAAASE/HqgNkv1BSnc/s1600/download.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="background-color: #444444; color: white;"><img border="0" src="http://4.bp.blogspot.com/-Fo70Tej8Yxs/U7fvaaaejDI/AAAAAAAAASE/HqgNkv1BSnc/s1600/download.jpg" /></span></a></div>
<span style="background-color: #444444; color: white;">General Description: 5-hydroxytryptophan (5-HTP) is the immediate</span><br />
<span style="background-color: #444444; color: white;">precursor of serotonin and while serotonin does not cross the blood</span><br />
<span style="background-color: #444444; color: white;">brain barrier, 5-HTP does. Due to its ability to increase serotonin</span><br />
<span style="background-color: #444444; color: white;">levels within the brain, 5-HTP has been used for a variety of</span><br />
<span style="background-color: #444444; color: white;">therapeutic purposes that include combating depression, reducing</span><br />
<span style="background-color: #444444; color: white;">stress and anxiety, promoting sleep, and fighting off certain types of</span><br />
<span style="background-color: #444444; color: white;">migraine headaches. It has also been used to suppress appetites. In</span><br />
<span style="background-color: #444444; color: white;">general, the reports surrounding 5-HTP are positive but keep in mind</span><br />
<span style="background-color: #444444; color: white;">that 5-HTP has only been available in the US since for a short time</span><br />
<span style="background-color: #444444; color: white;">(since 1994) although it has been used in Europe for decades.</span><br />
<span style="background-color: #444444; color: white;">Concerning lucid dream development, 5-HTP plays an important</span><br />
<span style="background-color: #444444; color: white;">yet indirect role. As I will point out in part three, 5-HTP and Melatonin</span><br />
<span style="background-color: #444444; color: white;">both play a unique role. Using 5-HTP correctly will accomplish the</span><br />
<span style="background-color: #444444; color: white;">following:</span><br />
<span style="background-color: #444444; color: white;">1. Improve the overall quality of sleep on the nights that you</span><br />
<span style="background-color: #444444; color: white;">attempt to achieve high level lucid dreams.</span><br />
<span style="background-color: #444444; color: white;">2. Increase chance of success of having a lucid dream by taking</span><br />
<span style="background-color: #444444; color: white;">advantage of the REM rebound effect.</span><br />
<span style="background-color: #444444; color: white;">3. Increase the length of a lucid dream by taking advantage of</span><br />
<span style="background-color: #444444; color: white;">the REM rebound effect. 4. Increase ability to fall to sleep after taking more stimulating</span><br />
<span style="background-color: #444444; color: white;">substances such as Galantamine or Yohimbine (see part 3 for</span><br />
<span style="background-color: #444444; color: white;">details).</span><br />
<span style="background-color: #444444; color: white;">Mechanism of Action: 5-HTP is the immediate precursor to</span><br />
<span style="background-color: #444444; color: white;">serotonin. 5-HTP supplements results in increase levels of serotonin</span><br />
<span style="background-color: #444444; color: white;">in the brain by making available the required chemicals to produce</span><br />
<span style="background-color: #444444; color: white;">serotonin.</span><br />
<span style="background-color: #444444; color: white;">Concentration Curve: 5-htp is characterized by quick absorption</span><br />
<span style="background-color: #444444; color: white;">and a short elimination half-life. These properties make it ideal to</span><br />
<span style="background-color: #444444; color: white;">take just before going to sleep. It reaches its peak plasma levels just</span><br />
<span style="background-color: #444444; color: white;">90 minutes after you take it and has reduced to just about 12%</span><br />
<span style="background-color: #444444; color: white;">concentration after 6 hours of sleep (~4 sleep cycles).</span><br />
<span style="background-color: #444444; color: white;">Concentration Effect on Dreams: 5-HTP has a positive effect on dream length and</span><br />
<span style="background-color: #444444; color: white;">quality. Dream enhancement due to 5-HTP is most likely due to REM</span><br />
<span style="background-color: #444444; color: white;">suppression followed by REM rebound and this results in increased</span><br />
<span style="background-color: #444444; color: white;">dream vividness in the morning hours as the substance is wearing</span><br />
<span style="background-color: #444444; color: white;">off. 5-HTP quickly increases serotonin levels that bring on deep and</span><br />
<span style="background-color: #444444; color: white;">restful sleep. Due to the short half-life however, the 5-HTP is</span><br />
<span style="background-color: #444444; color: white;">practically out of your system after 5 or 6 hours (assuming you don’t</span><br />
<span style="background-color: #444444; color: white;">take a large dose). This results in increased REM time in the early</span><br />
<span style="background-color: #444444; color: white;">morning hours which produces more vivid dreams. Furthermore, I</span><br />
<span style="background-color: #444444; color: white;">have found that the dream vividness, especially the visual aspect, is</span><br />
<span style="background-color: #444444; color: white;">extremely clear. I have also found that when taking 5-HTP by itself, I</span><br />
<span style="background-color: #444444; color: white;">am prone to experience calm and refreshing dreams. Although the</span><br />
<span style="background-color: #444444; color: white;">dream vividness is high, my dream recall is a bit fuzzy. Sometimes I</span><br />
<span style="background-color: #444444; color: white;">find that I act more like an observer than an active participant in</span><br />
<span style="background-color: #444444; color: white;">dreams that are brought about by 5-HTP.</span><br />
<span style="background-color: #444444; color: white;">Effect on Lucid Dreams: 5-HTP plays a supporting role in lucid</span><br />
<span style="background-color: #444444; color: white;">dream development. The main reason I use 5-HTP is to increase my</span><br />
<span style="background-color: #444444; color: white;">overall quality of sleep on nights that I attempt to have lucid dreams. I</span><br />
<span style="background-color: #444444; color: white;">accomplish this by taking 100-150 mg of 5-HTP just before bedtime.</span><br />
<span style="background-color: #444444; color: white;">This increases my serotonin levels and helps to have more time</span><br />
<span style="background-color: #444444; color: white;">spent in the deep non-REM sleep stages during the first half of the</span><br />
<span style="background-color: #444444; color: white;">night. When I wake up after 4 or 5 hours I am almost always</span><br />
<span style="background-color: #444444; color: white;">dreaming. I then take the supplements that trigger lucid dreaming</span><br />
<span style="background-color: #444444; color: white;">and go back to bed. After several hours of intense lucid dreams I</span><br />
<span style="background-color: #444444; color: white;">climb out of bed and feel refreshed and rejuvenated.</span><br />
<span style="background-color: #444444; color: white;">Side Effects: The most common side effects of 5-HTP are nausea</span><br />
<span style="background-color: #444444; color: white;">and gastrointestinal distress. The nausea problem can be resolved</span><br />
<span style="background-color: #444444; color: white;">by starting at a low dose and then gradually increasing it. Even when</span><br />
<span style="background-color: #444444; color: white;">large doses are taken the problem tends to diminish over time.</span><br />
<span style="background-color: #444444; color: white;">Personally I have never experienced any negative side effects with 5-</span><br />
<span style="background-color: #444444; color: white;">HTP. I typically use 100 – 150 mg taken at or just before bedtime.</span><br />
<span style="background-color: #444444; color: white;">5-HTP should not be taken with prescription anti-depressants</span><br />
<span style="background-color: #444444; color: white;">(this includes St. John’s Wort) without the direct consultation of a</span><br />
<span style="background-color: #444444; color: white;">doctor. Many of these anti-depressants act by also increasing</span><br />
<span style="background-color: #444444; color: white;">serotonin levels and therefore could magnify the effects and possibly</span><br />
<span style="background-color: #444444; color: white;">lead to potentially dangerous condition known as Serotonin</span><br />
<span style="background-color: #444444; color: white;">Syndrome. Due to the short time this supplement has been available</span><br />
<span style="background-color: #444444; color: white;">there are not a lot of studies that have investigated the long term</span><br />
<span style="background-color: #444444; color: white;">effects of taking 5-HTP.</span><br />
<span style="background-color: #444444; color: white;">Dosage: There is no maximum recommended dose associated with</span><br />
<span style="background-color: #444444; color: white;">5-HTP. However, a reasonable dose range is probably between 50</span><br />
<span style="background-color: #444444; color: white;">and 300 mg. For treating depression doses up to 500 mg daily are</span><br />
<span style="background-color: #444444; color: white;">used. At the lower doses side affects are rare.</span><br />
<span style="background-color: #444444; color: white;">Special Notes: You should not take vitamin B6 with 5-HTP as it may</span><br />
<span style="background-color: #444444; color: white;">catalyze the reaction to serotonin in the gut rather than in the brain.</span><br />
<span style="background-color: #444444; color: white;">Remember that serotonin does not pass through the blood brain</span><br />
<span style="background-color: #444444; color: white;">barrier and so you want to keep the 5-HTP intact until the barrier has</span><br />
<span style="background-color: #444444; color: white;">been crossed. There is some speculation (although no clinical</span><br />
<span style="background-color: #444444; color: white;">research that I could find) that theorizes building up serotonin in the</span><br />
<span style="background-color: #444444; color: white;">blood rather than in the brain could cause heart damage. This theory</span><br />
<span style="background-color: #444444; color: white;">has not been confirmed or denied but should not be an issue unless you are taking large amounts of vitamin B6 simultaneously with 5-</span><br />
<span style="background-color: #444444; color: white;">HTP.</span><br />
<span style="background-color: #444444; color: white;">Summary: 5-HTP is the immediate precursor to serotonin. Increased</span><br />
<span style="background-color: #444444; color: white;">serotonin levels lead to a state of calm relaxation and have been</span><br />
<span style="background-color: #444444; color: white;">shown clinically to suppress REM sleep by favoring the deeper, non-</span><br />
<span style="background-color: #444444; color: white;">REM stages. Since 5-HTP has a short elimination half life, it can be</span><br />
<span style="background-color: #444444; color: white;">taken just before bedtime for the purpose of suppressing REM sleep</span><br />
<span style="background-color: #444444; color: white;">and increasing the time spent in non-REM sleep. As the dose wears</span><br />
<span style="background-color: #444444; color: white;">off, REM rebound occurs and is usually accompanied by more vivid</span><br />
<span style="background-color: #444444; color: white;">dream experiences. If a lucid dream trigger (such as Galantamine) is</span><br />
<span style="background-color: #444444; color: white;">taken at this time, there is an increase in odds of becoming lucid.</span><br />
<span style="background-color: #444444; color: white;">Also, since lucid dream triggers usually suppress non-REM sleep in</span><br />
<span style="background-color: #444444; color: white;">favor of REM sleep, 5-HTP can act to balance the amount of time</span><br />
<span style="background-color: #444444; color: white;">spent in each phase during the night which results in a more</span><br />
<span style="background-color: #444444; color: white;">balanced night’s sleep. By maintaining balanced sleep practices you</span><br />
<span style="background-color: #444444; color: white;">will not feel energy deprived following a lucid dream attempt and can</span><br />
<span style="background-color: #444444; color: white;">increase the frequency of lucid dream attempts.</span>copypastehttp://www.blogger.com/profile/04706417923533992585noreply@blogger.com1tag:blogger.com,1999:blog-6538483822062592506.post-71503726323164196012014-07-05T05:26:00.002-07:002014-07-05T05:26:24.865-07:00Yohimbine<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-qjtD2DcmzM4/U7fus-zrdCI/AAAAAAAAAR4/TPDHOigP8tk/s1600/yohimbine_hcl.png" imageanchor="1" style="background-color: #444444; margin-left: 1em; margin-right: 1em;"><span style="color: white;"><img border="0" src="http://2.bp.blogspot.com/-qjtD2DcmzM4/U7fus-zrdCI/AAAAAAAAAR4/TPDHOigP8tk/s1600/yohimbine_hcl.png" height="320" width="320" /></span></a></div>
<span style="background-color: #444444;"><span style="color: white;">General Description: Yohimbine is probably the most controversial</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">substance I regularly use. Yohimbine is the primary active ingredient</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">in Yohimbe Bark which is a tree native to Africa. Although it was</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">initially used by weightlifters to increase blood flow during a workout,</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">it is primarily used today to combat male impotence. Although</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Yohimbine is classified as a mild MAO (Monoamine Oxidase)</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">inhibitor, its main function is as an alpha-2 adrenergic antagonist.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">This function blocks norepinephrine from binding with alpha-2</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">receptors and results in an increase in norepinephrine levels in the</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">brain. At the dose typically taken for impotence, the levels of</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">norepinephrine build up so much in the brain that a phenomenon</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">occurs referred to as overflow. Overflow is the process where</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">norepinephrine flows from the brain through the blood brain barrier</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">and into the bloodstream. It is the high levels of norepinephrine in the</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">blood (not the brain) that can be used be to counteract impotence but</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">also cause a host of negative side effects. Keep in mind that another</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">name for norepinephrine is noradrenalin which is the direct precursor</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">to adrenaline (also called epinephrine). These substances are</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">referred to as fight or flight substances because they are responsible</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">for that nervous tension you get right before a confrontation.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">When in the blood it is common to experience sweaty palms and feet,</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">increased heart rate and pressure, butterflies in your stomach, a</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">slight ache in your joints, anxiousness, and so on. As lucid dream</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">enthusiasts we neither need nor want for overflow to occur. This</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">requires a significant reduction in dose from what is commonly used.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">When in the brain, norepinephrine improves mood, alertness, focus,</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">as well as working memory and has proven to have profound effect</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">on dreaming and lucid dreaming. I have found the ideal dose to be</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">~1/20 of the dose typically found in single pill. Since my lucid</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">dreaming method consists of attempts on an every other day basis, it</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">would take over a month before I would use up a single dose</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">(assuming that I used Yohimbine on every attempt, which I don’t). At</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">these small doses two facts stand out: (1) I suffer no negative side</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">effects and (2) the effect on dreaming and lucid dreaming is</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">profound. Another misconception is that Yohimbine is a male only</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">herb. This is not the case and studies have shown that Yohimbine</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">has essentially the same effects on men and women with no increase</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">in risk.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Mechanism of Action: Yohimbine is an alpha-2 adrenergic</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">antagonist. The alpha-2 receptors are responsible for controlling the</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">production of norepinephrine within the brain. When the alpha-2</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">receptors are antagonized the brain naturally produces more</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">norepinephrine within the brain.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Concentration Curve: Yohimbine is characterized by quick</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">absorption and a short elimination half-life. It reaches its peak plasma</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Effect on Dreams: Yohimbine has a profound effect on dreaming.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Dream vividness and memory are perhaps even better than with the</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">acetylcholine boosting supplements. However sleep is possible only</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">with very small doses. The dreams I have had using Yohimbine have,</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">for the most part, been very pleasing although I have felt some</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">anxiety during the dreams if the dose is greater than about 1 mg.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">There is one subtle point that I have noticed with Yohimbine: it does</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">not seem to initiate REM sleep, but rather must work in conjunction</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">with it. During normal REM sleep the norepinephrine system</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">essentially shuts off and having elevated norepinephrine levels does</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">little to push you into a dream state. However, if you are naturally</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">entering a dream state the dreams become much more vivid and</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">strong if norepinephrine levels are increased. This implies that </span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Yohimbine is much more effective when taken in the early morning</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">hours when much more time is spent naturally in REM sleep.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Effect on Lucid Dreams: I consider Yohimbine to be one of the</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">most powerful supplements available for lucid dream development.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Yohimbine can be used as a lucid dream trigger if taken under the</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">right conditions and acts much the same way as Galantamine in this</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">respect. The downside of using Yohimbine as a trigger, is that you</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">must be naturally entering REM sleep very soon after you take it.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Also the doses that work best as triggers are incredibly close to the</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">dose that will cause insomnia. For these reasons, I commonly use</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Galantamine as the main trigger and much smaller doses of</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Yohimbine as a complimentary substance. When used in this way the</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">results are remarkable. Galantamine initiates REM sleep which</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">initiates the effects of the Yohimbine. Once lucid the norepinephrine</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">improves attention, focus, and working memory (a type of short term</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">memory) far more than with Galantamine alone. These</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">characteristics significantly boost the ability to reason within the</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">dream. The mind stays clearer and does not get as easily distracted.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">This allows one to go deeper into the dream world in order to search</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">for hidden potential and knowledge. It also improves the connection</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">between the dream memory and the physical memory. Within the</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">dream, memories can be recalled and even relived much easier than</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">without it. This improved connection also helps to ensure that you</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">carry out your entire set of dream experiments while within the </span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Side Effects: At the doses I recommend side effects are extremely</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">rare, but keep in mind that everyone is different. If overflow should</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">occur (a sign you need to reduce the dose) you may feel hot,</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">experience increased heart rate and pressure, feel a nervous ache in</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">your joints as well as experience sweaty palms and feet. In more</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">extreme cases anxiety, tremors, dizziness, and vomiting may be</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">experienced. Yohimbine may trigger anxiety or panic attacks in prone</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">individuals. An overdose of Yohimbine may be deadly – watch out for</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">salivation, enlarged pupils, irregular heartbeat, and low blood</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">pressure. An overdose needs to be treated immediately by</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">emergency medical professionals.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Dosage: I consider the 9mg dose of Yohimbine that is typically</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">included in a single capsule as insanely high. The first dose I took</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">was 3 mg and I experienced significant overflow. For me, overflow</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">typically stops at about 1.5 mg however it is literally impossible to fall</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">to sleep on this high of dose. At about 0.75 – 1 mg, Yohimbine can</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">be used as a lucid dream trigger. To use Yohimbine synergistically</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">with Galantamine, I typically use 0.35 – 0.5 mg. Using a 0.35 dose</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">implies that you divide a single 9 mg tablet into ~ 25 pieces.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Special Notes: Yohimbine is available as an over the counter the</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">supplement. It is sold either as pure Yohimbe Bark or as a more</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">concentrated form that is either standardized to 2%, 4%, or 8%</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Yohimbine. Remember that it is the Yohimbine that boosts</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">norepinephrine. All of the standardized forms usually contain 9 mg of</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Yohimbine per tablet. I don’t recommend buying the pure Yohimbe</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Bark because you don’t know exactly how much Yohimbine is in </span></span><br />
<span style="background-color: #444444;"><span style="color: white;">each capsule and in fact it can vary greatly from capsule to capsule. I</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">prefer the 8% Yohimbine form because it comes in a solid tablet</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">instead of a powder filled capsule. This makes it easier to cut it into</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">smaller pieces using a razor blade rather than trying to divide up a</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">powder.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Summary: Yohimbine is an alpha-2 adrenergic antagonist which</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">means that it can boost norepinephrine levels in the brain. Typical</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">doses are 20 – 25 times too strong for the lucid dream enthusiast</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">which will require dividing up the tablet into much smaller pieces.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Yohimbine can act as lucid dream trigger around a dose of 1 mg but</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">this borderlines on a dose that can cause insomnia. Using 0.5 mg or</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">less simultaneously with Galantamine can produce extremely high</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">level lucid dreams. This combination seems to work better than all</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">others when the goal is a search for knowledge within the dream.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">This combination also seems to make your physical memories more</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">accessible within the dream.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">dream.</span></span>copypastehttp://www.blogger.com/profile/04706417923533992585noreply@blogger.com3tag:blogger.com,1999:blog-6538483822062592506.post-25624006543023708932014-07-05T05:23:00.002-07:002014-07-05T05:24:19.674-07:00Mucuna Pruriens<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-dT1abkBL8dk/U7fubjyDNvI/AAAAAAAAARw/9xHxJWNQp5w/s1600/Mucuna+Dopa+Parkinson+Disease.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-dT1abkBL8dk/U7fubjyDNvI/AAAAAAAAARw/9xHxJWNQp5w/s1600/Mucuna+Dopa+Parkinson+Disease.jpg" /></a></div>
<span style="background-color: #444444; color: white;">General Description: Mucuna Pruriens is a bean producing plant</span><br />
<span style="background-color: #444444; color: white;">that has been used in Ayurveda (Indian medicine) for over 4500</span><br />
<span style="background-color: #444444; color: white;">years. This is one of the few known plants that naturally contains a</span><br />
<span style="background-color: #444444; color: white;">chemical called L-dopa. Although dopamine does not cross the blood</span><br />
<span style="background-color: #444444; color: white;">brain barrier, L-dopa does and it is the immediate precursor to</span><br />
<span style="background-color: #444444; color: white;">dopamine. This fact makes Mucuna Pruriens highly effective at</span><br />
<span style="background-color: #444444; color: white;">increasing dopamine levels within the brain. There are many of</span><br />
<span style="background-color: #444444; color: white;">reasons to supplement your diet with a little L-dopa even if you aren’t</span><br />
<span style="background-color: #444444; color: white;">interested in lucid dreaming. Dopamine is vitally important in</span><br />
<span style="background-color: #444444; color: white;">sustaining your motor skills and as we age our dopamine levels drop</span><br />
<span style="background-color: #444444; color: white;">significantly. Parkinson disease is an extreme case of this in which</span><br />
<span style="background-color: #444444; color: white;">movement is severely restricted due to the loss of proper dopamine</span><br />
<span style="background-color: #444444; color: white;">functionality. The first line of defense in Parkinson disease is L-dopa.</span><br />
<span style="background-color: #444444; color: white;">Supplementing your diet with L-dopa containing substances can help</span><br />
<span style="background-color: #444444; color: white;">keep you active and feeling young. In addition, dopamine makes you</span><br />
<span style="background-color: #444444; color: white;">feel good and plays a major role in developing confidence and</span><br />
<span style="background-color: #444444; color: white;">motivation. So even if lucid dreams aren’t your goal, L-dopa</span><br />
<span style="background-color: #444444; color: white;">containing supplements can probably do you some good. Of course</span><br />
<span style="background-color: #444444; color: white;">when it comes to dreaming, dopamine plays a major role in that it is</span><br />
<span style="background-color: #444444; color: white;">believed the dopamine network must be engaged for dreaming to</span><br />
<span style="background-color: #444444; color: white;">occur in the first place.</span><br />
<span style="background-color: #444444; color: white;">When it comes to lucid dreaming L-dopa (via Mucuna Pruriens)</span><br />
<span style="background-color: #444444; color: white;">boosts your ability to control the dream like no other substance I’ve</span><br />
<span style="background-color: #444444; color: white;">encountered.</span><br />
<span style="background-color: #444444; color: white;">Mucuna Pruriens offers another benefit over the synthetic Ldopa</span><br />
<span style="background-color: #444444; color: white;">that is commonly prescribed in the US. Synthetic L-dopa must</span><br />
<span style="background-color: #444444; color: white;">be taken with a different chemical called Carbidopa. Carbidopa is</span><br />
<span style="background-color: #444444; color: white;">required to keep the L-dopa from being synthesized into dopamine</span><br />
<span style="background-color: #444444; color: white;">before it crosses the blood barrier. Since dopamine can not cross this</span><br />
<span style="background-color: #444444; color: white;">barrier, if the L-dopa is converted to dopamine too early it does not</span><br />
<span style="background-color: #444444; color: white;">make it into the brain and therefore does you no good. Furthermore,</span><br />
<span style="background-color: #444444; color: white;">the negative side effects of L-dopa are typically due to the dopamine</span><br />
<span style="background-color: #444444; color: white;">that is created in the gut rather than in the brain. Mucuna Pruriens</span><br />
<span style="background-color: #444444; color: white;">does not require Carbidopa for reasons that are not fully understood,</span><br />
<span style="background-color: #444444; color: white;">but there are numerous studies showing that Mucuna Pruriens is as</span><br />
<span style="background-color: #444444; color: white;">effective as the synthetic L-dopa / Carbidopa pair. This allows for</span><br />
<span style="background-color: #444444; color: white;">lower doses of L-dopa resulting in a lower chance of negative side</span><br />
<span style="background-color: #444444; color: white;">effects.</span><br />
<span style="background-color: #444444; color: white;">Mechanism of Action: Mucuna Pruriens naturally contains the</span><br />
<span style="background-color: #444444; color: white;">chemical L-dopa. L-dopa is the immediate precursor to dopamine.</span><br />
<span style="background-color: #444444; color: white;">Increasing the amount of L-dopa in the brain leads to an increase in</span><br />
<span style="background-color: #444444; color: white;">the production of dopamine.</span><br />
<span style="background-color: #444444; color: white;">Concentration Curve: Mucuna Pruriens is characterized by quick</span><br />
<span style="background-color: #444444; color: white;">absorption and a short elimination half-life. It reaches its peak plasma</span><br />
<span style="background-color: #444444; color: white;">levels just 90 minutes after you take it and is practically out of your</span><br />
<span style="background-color: #444444; color: white;">system after 12 hours.</span><br />
<span style="background-color: #444444; color: white;">Effect on Dreams: L-dopa in known to cause vivid dreams and so</span><br />
<span style="background-color: #444444; color: white;">does Mucuna Pruriens. In general however, the dose needs to be in</span><br />
<span style="background-color: #444444; color: white;">the therapeutic range for treating Parkinson’s disease before a major</span><br />
<span style="background-color: #444444; color: white;">impact on dreaming is observed. My own experiments have shown</span><br />
<span style="background-color: #444444; color: white;">that around 400 mg of L-dopa (via Mucuna Pruriens) are needed to</span><br />
<span style="background-color: #444444; color: white;">stimulate a dopamine dream. Dopamine dreams are fascinating and</span><br />
<span style="background-color: #444444; color: white;">are my personal favorite type of non-lucid dream. They are always</span><br />
<span style="background-color: #444444; color: white;">extremely action packed and fully participatory (meaning that the</span><br />
<span style="background-color: #444444; color: white;">dreamer is fully caught up in the action rather than just observing it).</span><br />
<span style="background-color: #444444; color: white;">There seems to a common theme to dopamine dreams: the dreamer</span><br />
<span style="background-color: #444444; color: white;">is put in some kind of threatening situation and must overcome some</span><br />
<span style="background-color: #444444; color: white;">type of adversary. On the outside, these dreams often sound like</span><br />
<span style="background-color: #444444; color: white;">nightmares, but on the inside they are usually characterized by a</span><br />
<span style="background-color: #444444; color: white;">strong feeling of confidence and a triumphant rush once the dreamer</span><br />
<span style="background-color: #444444; color: white;">has prevailed. I find these types of dreams thoroughly enjoyable</span><br />
<span style="background-color: #444444; color: white;">although they may not be for everybody.Effect on Lucid Dreams: The effect of Mucuna Pruriens on lucid</span><br />
<span style="background-color: #444444; color: white;">dreaming is indirect yet profound. Mucuna Pruriens does not act as a</span><br />
<span style="background-color: #444444; color: white;">lucid dream trigger. Furthermore if a large dose of Mucuna is taken</span><br />
<span style="background-color: #444444; color: white;">with Galantamine, the odds of becoming lucid seem to be somewhat</span><br />
<span style="background-color: #444444; color: white;">reduced. There are some studies that suggest that L-dopa can</span><br />
<span style="background-color: #444444; color: white;">actually suppress REM. However, if a small dose of Mucuna is taken</span><br />
<span style="background-color: #444444; color: white;">with Galantamine (or one of the other triggers) or if larger doses are</span><br />
<span style="background-color: #444444; color: white;">taken some time before the trigger, the results are almost</span><br />
<span style="background-color: #444444; color: white;">unbelievable. The dopamine boost that is caused by Mucuna</span><br />
<span style="background-color: #444444; color: white;">Pruriens leads to a significant increase in confidence level. This</span><br />
<span style="background-color: #444444; color: white;">increase in confidence leads to a total lack of fear and a profound</span><br />
<span style="background-color: #444444; color: white;">boost in the ability to control the dream.</span><br />
<span style="background-color: #444444; color: white;">There are no other supplements I have found that have this</span><br />
<span style="background-color: #444444; color: white;">effect. Advanced flying is possible, moving through walls or other</span><br />
<span style="background-color: #444444; color: white;">objects seems incredibly natural, and changing your dreamscape is</span><br />
<span style="background-color: #444444; color: white;">made much easier.</span><br />
<span style="background-color: #444444; color: white;">Side Effects: Mucuna Pruriens is new to the West but has been</span><br />
<span style="background-color: #444444; color: white;">used for centuries in other parts of the world. High doses of Mucuna</span><br />
<span style="background-color: #444444; color: white;">Pruriens can cause over stimulation, increased body</span><br />
<span style="background-color: #444444; color: white;">temperature, insomnia, and nausea. There are some studies that</span><br />
<span style="background-color: #444444; color: white;">suggest it may lead to an increased risk of birth defects so it should</span><br />
<span style="background-color: #444444; color: white;">not be taken when pregnant.</span><br />
<span style="background-color: #444444; color: white;">Dosage: There is no daily suggested dose for Mucuna Pruriens</span><br />
<span style="background-color: #444444; color: white;">although most companies list a suggested dose of 200-300 mg of Ldopa</span><br />
<span style="background-color: #444444; color: white;">per day (the corresponding Mucuna dosage depends on the %</span><br />
<span style="background-color: #444444; color: white;">standardization). There is an important rule of thumb that can be</span><br />
<span style="background-color: #444444; color: white;">used to define the maximum allowable dose. Parkinson disease</span><br />
<span style="background-color: #444444; color: white;">patients are often on massive doses of L-dopa and it is well known</span><br />
<span style="background-color: #444444; color: white;">that after several years of treatment they are subject to a condition</span><br />
<span style="background-color: #444444; color: white;">referred to as dyskinesias. Dyskinesias is a condition described by</span><br />
<span style="background-color: #444444; color: white;">sudden, involuntary, jerky movements. Most physicians now cap the</span><br />
<span style="background-color: #444444; color: white;">maximum dose of L-dopa at no more than 600 mg/day and if possible</span><br />
<span style="background-color: #444444; color: white;">keep the dose at 400 mg or lower over the first 3-5 years in order to</span><br />
<span style="background-color: #444444; color: white;">reduce the risk of dyskinesias. Typically I use 80-200 mg of L-dopa</span><br />
<span style="background-color: #444444; color: white;">(via Mucuna Pruriens) in combination with other supplements for the</span><br />
<span style="background-color: #444444; color: white;">purpose of lucid dream enhancement.</span><br />
<span style="background-color: #444444; color: white;">Special Notes: Mucuna Pruriens is available in seed form or as</span><br />
<span style="background-color: #444444; color: white;">standardized extracts. The seeds can vary substantially from seed to</span><br />
<span style="background-color: #444444; color: white;">seed as to the concentration of L-dopa so I don’t recommend using</span><br />
<span style="background-color: #444444; color: white;">them. The standardized extracts are available in 10%, 30%, and 50%</span><br />
<span style="background-color: #444444; color: white;">L-dopa concentrations. I strongly recommend the lower</span><br />
<span style="background-color: #444444; color: white;">concentrations. I have tried both the 10% and 50% forms and have</span><br />
<span style="background-color: #444444; color: white;">much better results with the 10% extract at equivalent L-dopa doses.</span><br />
<span style="background-color: #444444; color: white;">Remember that synthetic L-dopa is prescribed with Carbidopa in</span><br />
<span style="background-color: #444444; color: white;">order to keep the L-dopa from prematurely synthesizing into</span><br />
<span style="background-color: #444444; color: white;">dopamine. Mucuna Pruriens has proven to be effective without the</span><br />
<span style="background-color: #444444; color: white;">use of Carbidopa. As the concentration of L-dopa increases, the</span><br />
<span style="background-color: #444444; color: white;">concentration of the other compounds that mimic the Carbidopa</span><br />
<span style="background-color: #444444; color: white;">decrease and you are prone to more negative side effects and less</span><br />
<span style="background-color: #444444; color: white;">impact on dreaming. This knowledge is from personal experience. At</span><br />
<span style="background-color: #444444; color: white;">500 mg of L-dopa I have experienced vivid dreams and no side </span><br />
<span style="background-color: #444444; color: white;">effects using the 10% form, but at the same dose using the 50% form</span><br />
<span style="background-color: #444444; color: white;">I suffered nausea and noticed no impact on dreaming.</span><br />
<span style="background-color: #444444; color: white;">Vitamin B6 should not be taken simultaneously with Mucuna</span><br />
<span style="background-color: #444444; color: white;">Pruriens (or any L-dopa containing substance). Vitamin B6 is the</span><br />
<span style="background-color: #444444; color: white;">ingredient necessary to synthesize L-dopa into dopamine. If there are</span><br />
<span style="background-color: #444444; color: white;">large amounts of B6 present in your digestive track when you take</span><br />
<span style="background-color: #444444; color: white;">Mucuna, the L-dopa may be converted too early and hence not be</span><br />
<span style="background-color: #444444; color: white;">able to cross the blood brain barrier.</span><br />
<span style="background-color: #444444; color: white;">Summary: Mucuna Pruriens does not act as a lucid dream trigger</span><br />
<span style="background-color: #444444; color: white;">but can greatly increase control when combined with Galantamine or</span><br />
<span style="background-color: #444444; color: white;">other lucid dream triggers. Superman style flying, moving through</span><br />
<span style="background-color: #444444; color: white;">objects, and changing the dreamscape all become much more</span><br />
<span style="background-color: #444444; color: white;">natural, straight forward and easy when 80-200 mg of L-dopa (via</span><br />
<span style="background-color: #444444; color: white;">Mucuna Pruriens) is taken with Galantamine (or 1 hour prior – see</span><br />
<span style="background-color: #444444; color: white;">chapter 19 for details). No other supplement that I have found has</span><br />
<span style="background-color: #444444; color: white;">made such a large impact on dream control as Mucuna Pruriens.</span><br />
<span style="background-color: red;"><span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18.479999542236328px;">Source: </span><span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18.479999542236328px;">Thomas Yuschak </span><span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18.479999542236328px;">The Power of Supplements</span></span>copypastehttp://www.blogger.com/profile/04706417923533992585noreply@blogger.com0tag:blogger.com,1999:blog-6538483822062592506.post-49168198402338019182014-07-05T05:18:00.000-07:002014-07-05T05:18:40.565-07:00Zinedine Zidane - The Maestro Of The Decade<div class="separator" style="clear: both; text-align: center;">
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<br />copypastehttp://www.blogger.com/profile/04706417923533992585noreply@blogger.com0tag:blogger.com,1999:blog-6538483822062592506.post-47076112563059448002014-07-02T12:46:00.004-07:002014-07-02T12:46:47.596-07:00Piracetam<span style="background-color: #444444; color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18.479999542236328px;"><br /></span>
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<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">General Description: Piracetam is a very important substance the</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">lucid dreamer has at their disposal, but not for the reasons you might</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">think. Piracetam does not enhance dreaming (or lucid dreaming) at</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">all; in fact it has proven to significantly suppress dreaming. If you</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">would like to prove this to yourself take a healthy dose of Piracetam</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">along with Galantamine (which has a profound effect on dreaming)</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">and see if you can even remember having any dreams. Piracetam</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">however, reduces desensitization of the acetylcholine receptors and</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">for this reason it allows for more frequent lucid dream attempts when</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">used correctly.</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">Piracetam is in a class of drugs called Nootropics. Nootropics are</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">typically defined as “smart” drugs because they are believed to have</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">a positive impact on your brain as well as on your ability to think and</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">remember. They are also defined as having an extremely low toxicity</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">which means that they are safe to take even in large doses. Not all</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">Nootropics are created equal however and Piracetam is the only one</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">that I have found in which there is an abundant amount research on</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">how it affects the cholinergic system (acetylcholine). Piracetam is</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">thought to cause acetylcholine to be used up more efficiently and</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">may even increase acetylcholine receptor density.</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">Furthermore Piracetam has been shown to counteract the</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">desensitization of the nicotinic receptors when carbachol is used (a</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">powerful ACh agonist that quickly desensitizes ACh receptors). This</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">makes Piracetam an extremely powerful tool for two reasons:</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">1. Both Galantamine and GPC boost acetylcholine levels and</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">stay in your system well beyond the time it takes to attempt a</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">lucid dream. It is best to counteract this effect as soon as the</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">lucid dream attempt has ended. Piracetam allows you to do</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">this. (See chapter 18 for details).</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">2. Nicotine is known to cause both short term and long term</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">desensitization of the nicotinic receptors. Piracetam has been</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">shown to counteract this desensitization.</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">Another advantage to using Piracetam is that while it is protecting</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">your acetylcholine receptors so you can keep having high level</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">dreams, there is evidence that it makes you smarter while doing so.</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">Piracetam has been widely used and studied in Europe and Asia;</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">however the US has done fairly little research. The FDA has not</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">approved Piracetam but that doesn’t mean it is illegal to buy in the</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">US. It is perfectly legal to purchase up to a three month supply of</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">Piracetam for your own use and there are several US companies that</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">currently stock it. I have included several articles in the reference</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">section you should read to learn about all of the benefits of</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">Piracetam.</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">Keep in mind one extremely important point. It is best to not have</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">any Piracetam in your system at the time of lucid dream attempt. This</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;"></span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">will be explained in detail in Part 3 of this book.Effect on Dreams: Inhibits dreaming and remembering dreams.</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">Piracetam is not used to enhance dreaming but rather to counteract</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">desensitization and tolerance caused by the other acetylcholine</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">boosting supplements.</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">Effect on Lucid Dreams: Piracetam has a negative impact on lucid</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">dreaming if it is in your system at the time of the attempt. It is the only</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">substance that I know of that has been clinically proven to counteract</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">desensitization. When used correctly it can increase the frequency at</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">which you can attempt a lucid dream using the Galantamine, GPC,</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">and/or Nicotine.</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">Side Effects: Piracetam, as with most nootropics, is known as</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">having an almost total lack of toxicity. This means it causes no</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">significant side effects even at extremely high doses. If a large dose</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">is taken however (more than 3000 mg in a day), it is recommended to</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">ramp down the dosage rather than to abruptly stop taking it.</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">Piracetam increases blood flow to your brain and if you take a large</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">single dose you may experience a headache when it wears off due to</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">the re-constricting of the blood vessels. This can be totally avoided if</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">the dose is spread out and ramped down instead of taking a single</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">large dose. See chapter 18 for more details about how to take</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">Piracetam.</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">Dosage: Most references call out a daily dose of 2400 - 4800 mg per</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">day as a maximum recommended dose. The maximum dose does</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">not correspond to the dose at which negative side effects occur butrather to the maximum dose that seems to benefit the user. There</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">have been several studies that show that taking more than 4800mg</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">of Piracetam produces less positive effects on memory. Furthermore</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">the optimum dose may be age related. One study showed that the</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">optimum dose for younger people was 2400 mg/day and was 4800</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">mg/day for older people. Human studies have been done with daily</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">doses up to 20 grams per day and animal studies have been with</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">huge dose/weight ratios. I typically take 2400 mg in a single dose</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">immediately following a lucid dream attempt. This allows me to</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">successfully counteract tolerance and desensitization and does not</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">lead to a headache.</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">Special Notes: The FDA has not approved the use of Piracetam as</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">a means of combating mental illnesses. This does not mean US</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">doctors dispute the effects Piracetam has on the cholinergic system.</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">These studies are well documented. The FDA also does not claim</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">that Piracetam has any negative side effects. The lack of approval</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">corresponds with the belief that there is not enough evidence to show</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">that Piracetam works as a viable means of combating certain mental</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">illnesses. As lucid dreamers, our primary goal is to guard against</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">desensitization and tolerance; any mental enhancements are a fringe</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">benefit. The fact that the FDA has not approved Piracetam may be a</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">blessing in disguise because if the FDA were to approve Piracetam it</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">would most likely be available by prescription only. Also Piracetam is</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">part of a family of substances called racetams. All of the racetams</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">work in similar way and therefore other family members, such as</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">Aniracetam and Oxiracetam, may also guard against desensitization</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">and tolerance effects. Of the three however, I have found moreclinical research pertaining to Piracetam regarding its positive effects</span></span><br />
<span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="background-color: #444444; line-height: 18.479999542236328px;">on cholinergic system.</span></span><br />
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<span style="background-color: #444444;"><span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18.479999542236328px;">Source: </span><span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18.479999542236328px;">Thomas Yuschak </span><span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18.479999542236328px;">The Power of Supplements</span></span>copypastehttp://www.blogger.com/profile/04706417923533992585noreply@blogger.com0tag:blogger.com,1999:blog-6538483822062592506.post-50053958072771754072014-07-02T12:43:00.004-07:002014-07-02T12:43:50.645-07:00Nicotine<div class="separator" style="clear: both; text-align: center;">
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<span style="background-color: #444444; color: white;">General Description: Nicotine is a very controversial substance.</span><br />
<span style="background-color: #444444; color: white;">Personally I only use Nicotine on rare occasion, but it was one of the</span><br />
<span style="background-color: #444444; color: white;">first substances I experimented with, and because I have had some</span><br />
<span style="background-color: #444444; color: white;">profound results, it must be included here in order to be complete.</span><br />
<span style="background-color: #444444; color: white;">Nicotine is available via a patch or chewing gum as an over the</span><br />
<span style="background-color: #444444; color: white;">counter aid to help quit smoking. Nicotine acts as an acetylcholine</span><br />
<span style="background-color: #444444; color: white;">agonist which means it has essentially the same effects as</span><br />
<span style="background-color: #444444; color: white;">acetylcholine inside the brain and it quickly and efficiently crosses the</span><br />
<span style="background-color: #444444; color: white;">blood brain barrier. Although Nicotine does not cause cancer, it is</span><br />
<span style="background-color: #444444; color: white;">addictive when used regularly and is toxic even in small doses. More</span><br />
<span style="background-color: #444444; color: white;">importantly, Nicotine causes both short term and long term</span><br />
<span style="background-color: #444444; color: white;">desensitization of the acetylcholine receptors and since these</span><br />
<span style="background-color: #444444; color: white;">receptors are crucial for lucid dreaming it is wise not to take this fact</span><br />
<span style="background-color: #444444; color: white;">lightly. Warnings aside, Nicotine can have a profound effect on lucid</span><br />
<span style="background-color: #444444; color: white;">dreaming when used (1) on rare occasions (2) in small doses and (3)</span><br />
<span style="background-color: #444444; color: white;">when a proactive method is utilized to counteract desensitization.</span><br />
<span style="background-color: #444444; color: white;">Nicotine produces effects similar to GPC in that it can be used to</span><br />
<span style="background-color: #444444; color: white;">trigger lucid dreams and it also works synergistically with</span><br />
<span style="background-color: #444444; color: white;">Galantamine. Although my experience has shown that Nicotine is</span><br />
<span style="background-color: #444444; color: white;">significantly more effective than GPC, Nicotine can have far greater</span><br />
<span style="background-color: #444444; color: white;">side effects so greater care must be taken in controlling the dose.</span><br />
<span style="background-color: #444444; color: white;">Mechanism of Action: Nicotine is an agonist for acetylcholine which</span><br />
<span style="background-color: #444444; color: white;">means that it enters the brain and acts in the same manner as</span><br />
<span style="background-color: #444444; color: white;">acetylcholine.</span><br />
<span style="background-color: #444444; color: white;">Concentration Curve: If Nicotine is administered via a patch, the</span><br />
<span style="background-color: #444444; color: white;">concentration curve looks somewhat different than those of orally</span><br />
<span style="background-color: #444444; color: white;">administered supplements. When a patch is applied, plasma levels of</span><br />
<span style="background-color: #444444; color: white;">Nicotine rises fairly linearly until the peak plasma levels are reached</span><br />
<span style="background-color: #444444; color: white;">and then slowly drops over the remainder of the day (while the patch</span><br />
<span style="background-color: #444444; color: white;">is effective), and then drops much more quickly after the patch is</span><br />
<span style="background-color: #444444; color: white;">removed.</span><br />
<span style="background-color: #444444; color: white;">Concentration curve for a Nicotine Patch when used for an anti-smoking aid.</span><br />
<span style="background-color: #444444; color: white;">Although this is a typical curve for a user who is trying to quit</span><br />
<span style="background-color: #444444; color: white;">smoking it is not a typical curve for someone who only uses a</span><br />
<span style="background-color: #444444; color: white;">Nicotine patch to promote lucid dreaming. Because of the rapid</span><br />
<span style="background-color: #444444; color: white;">desensitization that can occur when using Nicotine it is wise to only</span><br />
<span style="background-color: #444444; color: white;">wear the patch during the lucid dream attempt and then remove it immediately. For example, the patch can be applied at 4 AM just prior</span><br />
<span style="background-color: #444444; color: white;">to having an LD and then removed at 7 AM just after waking up from</span><br />
<span style="background-color: #444444; color: white;">the lucid dream. This approach is a must if you want to be able to</span><br />
<span style="background-color: #444444; color: white;">consistently achieve remarkable results. The following concentration</span><br />
<span style="background-color: #444444; color: white;">curve compares the typical user to the lucid dream enthusiast.</span><br />
<span style="background-color: #444444; color: white;">Concentration curve for Nicotine Patch for use as a lucid dream supplement</span><br />
<span style="background-color: #444444; color: white;">Nicotine (via the patch) is characterized by relatively slow</span><br />
<span style="background-color: #444444; color: white;">absorption (~7.5 hours to reach peak plasma levels) countered with a</span><br />
<span style="background-color: #444444; color: white;">short elimination half-life (~2 hours).</span><br />
<span style="background-color: #444444; color: white;">Effect on Dreams: Nicotine has a profound impact on dreaming.</span><br />
<span style="background-color: #444444; color: white;">Non-lucid Nicotine dreams seem a bit more disturbing than those</span><br />
<span style="background-color: #444444; color: white;">produced by either GPC or Galantamine and the visual vividness is</span><br />
<span style="background-color: #444444; color: white;">sometimes lacking. Effect on Lucid Dreams: Although Nicotine can trigger lucid</span><br />
<span style="background-color: #444444; color: white;">dreams by itself it is incredibly effective when combined with</span><br />
<span style="background-color: #444444; color: white;">Galantamine. If I had one word to describe the influence of Nicotine</span><br />
<span style="background-color: #444444; color: white;">on my lucid dreams it would be “music”. Especially when Nicotine is</span><br />
<span style="background-color: #444444; color: white;">combined with Galantamine, my lucid dreams seem to have a</span><br />
<span style="background-color: #444444; color: white;">soundtrack full of wonderful and totally original music.</span><br />
<span style="background-color: #444444; color: white;">Side Effects: Of all the supplements I have tried, Nicotine has the</span><br />
<span style="background-color: #444444; color: white;">worst side effects. These can be managed however, if the patch is</span><br />
<span style="background-color: #444444; color: white;">low dose and only worn during the lucid dream attempt. In general,</span><br />
<span style="background-color: #444444; color: white;">too much Nicotine makes you feel ill. The side effects generally listed</span><br />
<span style="background-color: #444444; color: white;">are: dizziness, nausea, sore throat, dry or watering mouth, watering</span><br />
<span style="background-color: #444444; color: white;">eyes, headache, constipation, and skin irritation (where patch is</span><br />
<span style="background-color: #444444; color: white;">worn). When I first started using Nicotine as a lucid dream aid I would</span><br />
<span style="background-color: #444444; color: white;">put the patch on prior to going to bed. After a full eight hours of</span><br />
<span style="background-color: #444444; color: white;">wearing the patch I would feel and look sick. My complexion was</span><br />
<span style="background-color: #444444; color: white;">literally green. This went away however when I started putting the</span><br />
<span style="background-color: #444444; color: white;">patch on at around 4 AM and then removing it at about three hours</span><br />
<span style="background-color: #444444; color: white;">later. Not only did the side effects go away but I had better results</span><br />
<span style="background-color: #444444; color: white;">and better quality of sleep.</span><br />
<span style="background-color: #444444; color: white;">Dosage: Nicotine patches typically come in three strengths: 7 mg,</span><br />
<span style="background-color: #444444; color: white;">14mg, and 21 mg. I have tried the 14 mg and 7 mg variety. They both</span><br />
<span style="background-color: #444444; color: white;">work well but the 7 mg results in far fewer side effects. The dose</span><br />
<span style="background-color: #444444; color: white;">generally represents the average total dose released over a 24 hour</span><br />
<span style="background-color: #444444; color: white;">period (or 16 hour period depending on the brand). Special Notes: A possible alternative to Nicotine patches is Nicotine</span><br />
<span style="background-color: #444444; color: white;">gum. The gum gives a larger dose in a shorter period of time but</span><br />
<span style="background-color: #444444; color: white;">wears off faster. I have not done any experimentation with Nicotine</span><br />
<span style="background-color: #444444; color: white;">gum.</span><br />
<span style="background-color: #444444; color: white;">Summary: Nicotine does not cause cancer (the tar in cigarettes is</span><br />
<span style="background-color: #444444; color: white;">the culprit there) however it is addictive and extremely toxic for small</span><br />
<span style="background-color: #444444; color: white;">children and pets. Practically speaking, if you were to use a Nicotine</span><br />
<span style="background-color: #444444; color: white;">patch solely as an aid for lucid dreaming, you would most likely never</span><br />
<span style="background-color: #444444; color: white;">become addicted and if you take proper care in keeping the patches</span><br />
<span style="background-color: #444444; color: white;">away from children you will not need to worry about accidentally</span><br />
<span style="background-color: #444444; color: white;">poisoning anybody. If you use the lowest dose patch (7 mg) and keep</span><br />
<span style="background-color: #444444; color: white;">it on for only a few hours you most likely will not notice any serious</span><br />
<span style="background-color: #444444; color: white;">side effects. There is an important reason not to use Nicotine very</span><br />
<span style="background-color: #444444; color: white;">often however, and that is because is causes rapid desensitization of</span><br />
<span style="background-color: #444444; color: white;">your nicotinic receptors (one type of acetylcholine receptor): definitely</span><br />
<span style="background-color: #444444; color: white;">not for everyday (or even once a week usage). Personally, I rarely</span><br />
<span style="background-color: #444444; color: white;">use Nicotine these days because of this fact and because GPC</span><br />
<span style="background-color: #444444; color: white;">produces similar results. I will admit that Nicotine can have a</span><br />
<span style="background-color: #444444; color: white;">profound effect on the ability to have lucid dreams. If you are going to</span><br />
<span style="background-color: #444444; color: white;">consider using Nicotine I strongly recommend that you follow up by</span><br />
<span style="background-color: #444444; color: white;">using the nootropic Piracetam (see the next chapter) in order to help</span><br />
<span style="background-color: #444444; color: white;">counteract desensitization.</span><br />
<span style="background-color: #444444;"><span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18.479999542236328px;">Source: </span><span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18.479999542236328px;">Thomas Yuschak </span><span style="color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18.479999542236328px;">The Power of Supplements</span></span>copypastehttp://www.blogger.com/profile/04706417923533992585noreply@blogger.com0tag:blogger.com,1999:blog-6538483822062592506.post-89077217406645325602014-07-02T12:41:00.001-07:002014-07-02T12:41:08.433-07:00Choline Supplements<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-i3zRf5EMjAo/U7RgDZqRl7I/AAAAAAAAARE/evsMLmicbQ8/s1600/choline-source.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="background-color: #444444; color: white;"><img border="0" src="http://3.bp.blogspot.com/-i3zRf5EMjAo/U7RgDZqRl7I/AAAAAAAAARE/evsMLmicbQ8/s1600/choline-source.jpg" /></span></a></div>
<span style="background-color: #444444; color: white;">General Description: Choline is very closely related to the vitamin B</span><br />
<span style="background-color: #444444; color: white;">family and is considered an essential nutrient by the US Food and</span><br />
<span style="background-color: #444444; color: white;">Drug Administration (FDA). There are many kinds of Choline</span><br />
<span style="background-color: #444444; color: white;">supplements available: Choline Salts (Choline Citrate & Choline</span><br />
<span style="background-color: #444444; color: white;">Bitartrate), Lecithin (phosphatidylcholine), CDP-Choline, GPC</span><br />
<span style="background-color: #444444; color: white;">(Glycerophosphocholine), and others. Of the available forms, the</span><br />
<span style="background-color: #444444; color: white;">Choline salts and GPC have proven to be especially useful for lucid</span><br />
<span style="background-color: #444444; color: white;">dream enhancement.</span><br />
<span style="background-color: #444444; color: white;">Choline Salts:</span><br />
<span style="background-color: #444444; color: white;">Both Choline Bitartrate and Choline Citrate are part of group of</span><br />
<span style="background-color: #444444; color: white;">substances referred to as Choline salts. When you see a supplement</span><br />
<span style="background-color: #444444; color: white;">that is simply called Choline, most likely it is either the bitartrate or</span><br />
<span style="background-color: #444444; color: white;">citrate variety. These two types are the most common and most inexpensive</span><br />
<span style="background-color: #444444; color: white;">forms of Choline supplement available. Although the salts</span><br />
<span style="background-color: #444444; color: white;">pass through the blood brain barrier, it is often said that they do so</span><br />
<span style="background-color: #444444; color: white;">inefficiently. Their transport is controlled by the concentration</span><br />
<span style="background-color: #444444; color: white;">gradient between the blood and the brain and normally the brain has</span><br />
<span style="background-color: #444444; color: white;">high enough concentrations of Choline to allow only a small fraction</span><br />
<span style="background-color: #444444; color: white;">of the supplements to enter. However if brain concentrations are</span><br />
<span style="background-color: #444444; color: white;">lower, Choline is transported more efficiently.Once in the brain, free Choline is quickly converted into acetylcholine</span><br />
<span style="background-color: #444444; color: white;">and therefore low levels of Choline translate into low levels of ACh</span><br />
<span style="background-color: #444444; color: white;">and visa versa. Since during the non-REM stages of sleep,</span><br />
<span style="background-color: #444444; color: white;">acetylcholine levels are lower than normal, transport of free Choline</span><br />
<span style="background-color: #444444; color: white;">is improved if available.</span><br />
<span style="background-color: #444444; color: white;">The advantage that the Choline salts have is that they are</span><br />
<span style="background-color: #444444; color: white;">more quickly absorbed by the body. This allows them to be used</span><br />
<span style="background-color: #444444; color: white;">synergistically with Galantamine. In addition to the overall level of</span><br />
<span style="background-color: #444444; color: white;">ACh in the brain, an important factor in initiating a WILD is the rate of</span><br />
<span style="background-color: #444444; color: white;">increase of acetylcholine. Galantamine inhibits the breakdown of ACh</span><br />
<span style="background-color: #444444; color: white;">but does not increase the production of it. Adding one of the salts can</span><br />
<span style="background-color: #444444; color: white;">jump start the accumulation process by producing ACh at a faster</span><br />
<span style="background-color: #444444; color: white;">rate. This noticeably increases the odds of becoming lucid and can</span><br />
<span style="background-color: #444444; color: white;">intensify the transitioning process (see chapter 22) from what is</span><br />
<span style="background-color: #444444; color: white;">normally experienced with Galantamine alone.</span><br />
<span style="background-color: #444444; color: white;">GPC:</span><br />
<span style="background-color: #444444; color: white;">Although the Choline salts can jump start the accumulation process,</span><br />
<span style="background-color: #444444; color: white;">they quickly lose there efficiency as the concentration of ACh</span><br />
<span style="background-color: #444444; color: white;">increases. To keep the accumulation process going, a different type</span><br />
<span style="background-color: #444444; color: white;">of supplement is required; one that does not depend on low levels of</span><br />
<span style="background-color: #444444; color: white;">ACh. Only two types of Choline supplements are known to cross the</span><br />
<span style="background-color: #444444; color: white;">blood brain barrier efficiently under normal conditions: CDP-choline</span><br />
<span style="background-color: #444444; color: white;">and GPC. Both supplements act as a precursor to acetylcholine, but</span><br />
<span style="background-color: #444444; color: white;">of the two, GPC is superior when it comes to lucid dream</span><br />
<span style="background-color: #444444; color: white;">enhancement. There are three reasons GPC is preferred:1. The time to peak plasma levels for GPC is 3 hours. Whereas</span><br />
<span style="background-color: #444444; color: white;">the time to peak plasma levels of CDP-choline is 6 hours.</span><br />
<span style="background-color: #444444; color: white;">2. The elimination half life of GPC is ~ 1.5 hours. The elimination</span><br />
<span style="background-color: #444444; color: white;">half life of CDP choline is ~4.5 hours.</span><br />
<span style="background-color: #444444; color: white;">3. I have successfully used GPC as a lucid dream trigger but</span><br />
<span style="background-color: #444444; color: white;">CDP-choline has never triggered a lucid dream for me or</span><br />
<span style="background-color: #444444; color: white;">even had much of an impact on dreaming at all. Also GPC</span><br />
<span style="background-color: #444444; color: white;">works synergistically with Galantamine to give excellent odds</span><br />
<span style="background-color: #444444; color: white;">of becoming lucid whereas CDP-choline didn’t have any</span><br />
<span style="background-color: #444444; color: white;">noticeable impact.</span><br />
<span style="background-color: #444444; color: white;">If you are trying to increase your memory, both supplements may</span><br />
<span style="background-color: #444444; color: white;">work the same. However, if you are trying to develop high quality</span><br />
<span style="background-color: #444444; color: white;">lucid dreams, GPC has clear advantages. The fact that CDP-choline</span><br />
<span style="background-color: #444444; color: white;">has such a long time until the peak plasma levels are reached makes</span><br />
<span style="background-color: #444444; color: white;">it far from ideal for the lucid dreamer. To use CDP-choline, one would</span><br />
<span style="background-color: #444444; color: white;">most likely need to take it before bedtime so the peak plasma levels</span><br />
<span style="background-color: #444444; color: white;">would arrive at the time of the lucid dream attempt. Although this may</span><br />
<span style="background-color: #444444; color: white;">seem like a viable approach, consider what is happening to the</span><br />
<span style="background-color: #444444; color: white;">quality of deep sleep in the hours before the attempt. Acetylcholine</span><br />
<span style="background-color: #444444; color: white;">levels would be slowly and steadily rising while the body is trying to</span><br />
<span style="background-color: #444444; color: white;">maintain the low levels needed for the deep rejuvenating sleep</span><br />
<span style="background-color: #444444; color: white;">stages. The result is a decrease in sleep quality.</span><br />
<span style="background-color: #444444; color: white;">GPC stands for Glycerophosphocholine but it has also been</span><br />
<span style="background-color: #444444; color: white;">called Choline Alfoscerate, Alphoscerate, L-alpha-</span><br />
<span style="background-color: #444444; color: white;">Glycerylphosphorylcholine, and alpha-GPC. GPC has been used</span><br />
<span style="background-color: #444444; color: white;">extensively in Italy and other parts of Europe but has only recently</span><br />
<span style="background-color: #444444; color: white;">become available in the United States. Due to this fact, most of the</span><br />
<span style="background-color: #444444; color: white;">research has come out of Europe. The European research is very</span><br />
<span style="background-color: #444444; color: white;">impressive and GPC has been shown to improve cognitive function</span><br />
<span style="background-color: #444444; color: white;">for both young and old in several studies. Some studies have shown</span><br />
<span style="background-color: #444444; color: white;">GPC to be just as effective as Donezepil and superior to</span><br />
<span style="background-color: #444444; color: white;">Rivastigmine (both are prescription AChE inhibitors) in relieving the</span><br />
<span style="background-color: #444444; color: white;">symptoms of Alzheimer’s disease. Furthermore GPC is extremely</span><br />
<span style="background-color: #444444; color: white;">well tolerated and has no serious side effects at the therapeutic</span><br />
<span style="background-color: #444444; color: white;">dosages.</span><br />
<span style="background-color: #444444; color: white;">Mechanism of Action: Choline supplements are precursors to</span><br />
<span style="background-color: #444444; color: white;">acetylcholine and cause acetylcholine levels to rise by allowing the</span><br />
<span style="background-color: #444444; color: white;">brain to produce more.</span><br />
<span style="background-color: #444444; color: white;">Concentration Curve: Because Choline is found naturally in many</span><br />
<span style="background-color: #444444; color: white;">food sources, it has been difficult to find peak plasma time studies for</span><br />
<span style="background-color: #444444; color: white;">the standard forms (i.e. the Choline salts). Several studies suggest</span><br />
<span style="background-color: #444444; color: white;">that the Choline salts are metabolized faster than the other forms</span><br />
<span style="background-color: #444444; color: white;">(GPC and CDP). One study mentions that Choline Bitartrate is</span><br />
<span style="background-color: #444444; color: white;">absorbed more than twice as fast as fast as GPC and has the same</span><br />
<span style="background-color: #444444; color: white;">elimination half life. GPC has an elimination half life of 90 minutes</span><br />
<span style="background-color: #444444; color: white;">and takes about 3 hours to reach its peak plasma levels. Based on</span><br />
<span style="background-color: #444444; color: white;">this information, I have assumed that Choline Bitartrate reaches peak</span><br />
<span style="background-color: #444444; color: white;">plasma times in about an hour and also has a 90 minute elimination</span><br />
<span style="background-color: #444444; color: white;">half life. Due to the similarity in structure and metabolic pathways it is</span><br />
<span style="background-color: #444444; color: white;">probable that Choline Citrate is metabolized in the same way as</span><br />
<span style="background-color: #444444; color: white;">Choline Bitartrate.Effect on Dreams: GPC has a profound impact on dreaming and</span><br />
<span style="background-color: #444444; color: white;">causes dreams to be exceptionally vivid and long. I have not had any</span><br />
<span style="background-color: #444444; color: white;">bazaar or nightmarish dreams using GPC but have not tried it without</span><br />
<span style="background-color: #444444; color: white;">following up with Piracetam to avoid desensitization issues.</span><br />
<span style="background-color: #444444; color: white;">Choline salts do not have much of an impact on dreaming</span><br />
<span style="background-color: #444444; color: white;">unless they are combined with Galantamine in which case they can</span><br />
<span style="background-color: #444444; color: white;">intensify the action of Galantamine.</span><br />
<span style="background-color: #444444; color: white;">Effect on Lucid Dreams: Combining a Choline salt with</span><br />
<span style="background-color: #444444; color: white;">Galantamine increases the odds of experiencing a WILD. I consider</span><br />
<span style="background-color: #444444; color: white;">the Galantamine/Choline combination to be the fundamental lucidity</span><br />
<span style="background-color: #444444; color: white;">trigger from which all others are derived.</span><br />
<span style="background-color: #444444; color: white;">GPC has a profound effect on lucid dreaming and can be</span><br />
<span style="background-color: #444444; color: white;">used either as a trigger or as a support for Galantamine. If it is used</span><br />
<span style="background-color: #444444; color: white;">as a trigger, it has the advantage that it is easier to fall back to sleep</span><br />
<span style="background-color: #444444; color: white;">than when using either Galantamine or Yohimbine. This is primarily</span><br />
<span style="background-color: #444444; color: white;">due to the longer time it takes to reach peak plasma levels. The</span><br />
<span style="background-color: #444444; color: white;">negative side of this is it does not lend itself as well to WILDs and all</span><br />
<span style="background-color: #444444; color: white;">my lucid dreams using GPC by itself have been DILDs.</span><br />
<span style="background-color: #444444; color: white;">When using Galantamine/Choline and GPC together I have a</span><br />
<span style="background-color: #444444; color: white;">very high success rate in becoming lucid. This combination works</span><br />
<span style="background-color: #444444; color: white;">incredibly synergistically together. Interestingly this combination also</span><br />
<span style="background-color: #444444; color: white;">has a tendency to give my lucid dreams a soundtrack in that I hear</span><br />
<span style="background-color: #444444; color: white;">music playing (sometimes very loudly) during the dream. Nicotine (an</span><br />
<span style="background-color: #444444; color: white;">ACh agonist) has a similar effect but of course also has some serious</span><br />
<span style="background-color: #444444; color: white;">drawbacks (see chapter 9).</span><br />
<span style="background-color: #444444; color: white;">Side Effects: Both types of supplements are extremely well</span><br />
<span style="background-color: #444444; color: white;">tolerated. Most GPC studies available report only mild side effects in</span><br />
<span style="background-color: #444444; color: white;">a small percentage of the people taking the supplement. The side</span><br />
<span style="background-color: #444444; color: white;">effects generally included nausea and insomnia. I have no noticeable</span><br />
<span style="background-color: #444444; color: white;">side effect with doses up to 1200 mg of GPC or with up to 1000 mg</span><br />
<span style="background-color: #444444; color: white;">of a Choline salt.</span><br />
<span style="background-color: #444444; color: white;">Dosage: The dosage used for most of the GPC studies was 1200</span><br />
<span style="background-color: #444444; color: white;">mg taken once daily. I have taken GPC by itself at doses of 900 mg</span><br />
<span style="background-color: #444444; color: white;">and 1200 mg and have combined it with Galantamine at doses of 600</span><br />
<span style="background-color: #444444; color: white;">mg, 900 mg, and 1200 mg. I have had lucid dreams under all of</span><br />
<span style="background-color: #444444; color: white;">these conditions, but the 900 mg dose had less success than the</span><br />
<span style="background-color: #444444; color: white;">1200 mg dose when GPC was taken alone.</span><br />
<span style="background-color: #444444; color: white;">Choline is considered an essential nutrient and the</span><br />
<span style="background-color: #444444; color: white;">recommended daily allowance is 425 mg/day for women and 550</span><br />
<span style="background-color: #444444; color: white;">mg/day for men. The maximum safe level of Choline has been set at</span><br />
<span style="background-color: #444444; color: white;">3.5 grams/day. For lucid dream enhancement 400 – 800 mg should</span><br />
<span style="background-color: #444444; color: white;">be sufficient. I typically use 500 mg of Choline Bitartrate in</span><br />
<span style="background-color: #444444; color: white;">combination with 8 mg of Galantamine.</span><br />
<span style="background-color: #444444; color: white;">When adding GPC to the Galantamine/Choline mix, a 600 mg</span><br />
<span style="background-color: #444444; color: white;">dose of GPC improves the odds of becoming lucid and noticeably</span><br />
<span style="background-color: #444444; color: white;">increases the length of the lucid dream. At doses of 900 mg and</span><br />
<span style="background-color: #444444; color: white;">1200 mg I experienced intense periods of acceleration (see chapter</span><br />
<span style="background-color: #444444; color: white;">22) and music playing during my lucid dreams. The music seems to</span><br />
<span style="background-color: #444444; color: white;">be louder with the 1200 mg dose.</span><br />
<span style="background-color: #444444; color: white;">Special Notes: In order to form acetylcholine two ingredients are</span><br />
<span style="background-color: #444444; color: white;">needed: Choline + Acetyl. Choline supplements provide the Choline</span><br />
<span style="background-color: #444444; color: white;">but where does your body get the Acetyl group from? The answer is</span><br />
<span style="background-color: #444444; color: white;">from vitamin B5. Most diets include plenty of vitamin B5 but it is</span><br />
<span style="background-color: #444444; color: white;">probably not a bad idea to supplement your diet with a good</span><br />
<span style="background-color: #444444; color: white;">multivitamin taken in the morning (not at the time of a lucid dream</span><br />
<span style="background-color: #444444; color: white;">attempt). I did some experiments taking vitamin B5 in the form of</span><br />
<span style="background-color: #444444; color: white;">Panteteine (activated form of B5) at the time of the lucid dream</span><br />
<span style="background-color: #444444; color: white;">attempt but I don’t recommend it; it makes it very hard to fall to sleep</span><br />
<span style="background-color: #444444; color: white;">and my other experiments have shown that I don’t need it (although I</span><br />
<span style="background-color: #444444; color: white;">do get B5 in my regular diet).</span><br />
<span style="background-color: #444444; color: white;">Vitamin B5 CoA Acetyl</span><br />
<span style="background-color: #444444; color: white;">GPC phosphatidylcholine Choline</span><br />
<span style="background-color: #444444; color: white;">Choline + Acetyl Acetylcholine</span><br />
<span style="background-color: #444444; color: white;">Summary: GPC and the Choline salts (bitartrate and citrate) are</span><br />
<span style="background-color: #444444; color: white;">excellent supplements to support lucid dreaming. Combining a</span><br />
<span style="background-color: #444444; color: white;">Choline salt with Galantamine increases the odds of experiencing a</span><br />
<span style="background-color: #444444; color: white;">WILD and is the foundation of all other combinations described in this</span><br />
<span style="background-color: #444444; color: white;">book. GPC can be used to trigger lucid dreams although I generally</span><br />
<span style="background-color: #444444; color: white;">experience DILDs instead of WILDs when I use GPC alone. My</span><br />
<span style="background-color: #444444; color: white;">favorite way to use GPC is in combination with Galantamine/Choline</span><br />
<span style="background-color: #444444; color: white;">taken 4 or 5 hours after going to bed. When I use GPC this way I find</span><br />
<span style="background-color: #444444; color: white;">600 mg is optimum (although I occasionally use 900 mg). GPC and</span><br />
<span style="background-color: #444444; color: white;">Galantamine/Choline give me a high success rate at becoming lucid.</span><br />
<span style="background-color: #444444; color: white;">Note, I do not use them on consecutive nights and use Piracetam</span><br />
<span style="background-color: #444444; color: white;">immediately following my lucid dreams (see chapter 10). Both GPC</span><br />
<span style="background-color: #444444; color: white;">and the Choline salts are extremely well tolerated and have few</span><br />
<span style="background-color: #444444; color: white;">noticeable side effects.</span><br />
<span style="background-color: #444444;"><span style="color: white;">Source: </span><span style="color: white;">Thomas Yuschak </span><span style="color: white;">The Power of Supplements</span></span>copypastehttp://www.blogger.com/profile/04706417923533992585noreply@blogger.com0tag:blogger.com,1999:blog-6538483822062592506.post-29342088699526633402014-07-01T12:44:00.000-07:002014-07-01T12:44:16.095-07:00Training effect on girls!<div class="separator" style="clear: both; text-align: center;">
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<br />copypastehttp://www.blogger.com/profile/04706417923533992585noreply@blogger.com0tag:blogger.com,1999:blog-6538483822062592506.post-82506736665486706022014-07-01T12:40:00.001-07:002014-07-01T12:40:54.514-07:00Girls of Gym<div class="separator" style="clear: both; text-align: center;">
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<br />copypastehttp://www.blogger.com/profile/04706417923533992585noreply@blogger.com0tag:blogger.com,1999:blog-6538483822062592506.post-13347662931050091262014-07-01T12:03:00.001-07:002014-07-01T12:03:26.852-07:00Galantamine<div class="separator" style="clear: both; text-align: center;">
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<span style="background-color: #444444; color: white;">General Description: Galantamine is classified as an AChE</span><br />
<span style="background-color: #444444; color: white;">inhibitor. Acetylcholinesterase (AChE) is the substance that breaks</span><br />
<span style="background-color: #444444; color: white;">down acetylcholine within the brain. By inhibiting this breakdown,</span><br />
<span style="background-color: #444444; color: white;">acetylcholine can build to increased levels. Galantamine (as well as</span><br />
<span style="background-color: #444444; color: white;">other AChE inhibitors) is the subject of intense research because of</span><br />
<span style="background-color: #444444; color: white;">its apparent ability to increase memory and actually improve</span><br />
<span style="background-color: #444444; color: white;">Alzheimer’s disease symptoms. Not only does Galantamine inhibit</span><br />
<span style="background-color: #444444; color: white;">the breakdown of acetylcholine, there is also evidence that it acts as</span><br />
<span style="background-color: #444444; color: white;">an acetylcholine agonist as well. This means that Galantamine gives</span><br />
<span style="background-color: #444444; color: white;">a double boost to the apparent levels of ACh within the brain.</span><br />
<span style="background-color: #444444; color: white;">Remember that acetylcholine is at its highest levels during</span><br />
<span style="background-color: #444444; color: white;">wakefulness and REM sleep. By increasing ACh levels you will tend</span><br />
<span style="background-color: #444444; color: white;">to go directly into REM when you fall to sleep provided that you don’t</span><br />
<span style="background-color: #444444; color: white;">put your body in conflict. The normal sleep cycle begins by moving</span><br />
<span style="background-color: #444444; color: white;">quickly into the deeper (non-REM) stages of sleep. Taking</span><br />
<span style="background-color: #444444; color: white;">Galantamine is not nearly as effective if taken before bedtime as</span><br />
<span style="background-color: #444444; color: white;">opposed to after 4 or 5 hours of sleep. By taking it before bedtime</span><br />
<span style="background-color: #444444; color: white;">you are trying to force your body into REM when it wants to enter</span><br />
<span style="background-color: #444444; color: white;">deep sleep. Your odds of becoming lucid are greatly reduced and</span><br />
<span style="background-color: #444444; color: white;">you are essentially depriving yourself of quality sleep.</span><br />
<span style="background-color: #444444; color: white;">When taken after 4 or 5 hours of sleep Galantamine can act as</span><br />
<span style="background-color: #444444; color: white;">lucidity trigger in that it allows you to move directly from wakefulness</span><br />
<span style="background-color: #444444; color: white;">into a dream state with an unbroken consciousness. This makes</span><br />
<span style="background-color: #444444; color: white;">Galantamine highly effective at producing WILDs. One of the</span><br />
<span style="background-color: #444444; color: white;">characteristics that makes Galantamine so effective is that it is</span><br />
<span style="background-color: #444444; color: white;">rapidly absorbed by the body.</span><br />
<span style="background-color: #444444; color: white;">Mechanism of Action: Galantamine is an AChE</span><br />
<span style="background-color: #444444; color: white;">(acetylcholinesterase) inhibitor. Acetylcholinesterase is the chemical</span><br />
<span style="background-color: #444444; color: white;">that breaks down acetylcholine in the brain. Therefore Galantamine</span><br />
<span style="background-color: #444444; color: white;">causes the acetylcholine within the brain to increase, by causing the</span><br />
<span style="background-color: #444444; color: white;">brain to manufacture ACh faster than it is being broken down. There</span><br />
<span style="background-color: #444444; color: white;">is some evidence suggesting that galantamine also acts as an</span><br />
<span style="background-color: #444444; color: white;">acetylcholine agonist.</span><br />
<span style="background-color: #444444; color: white;">Concentration Curve: Galantamine is characterized by quick</span><br />
<span style="background-color: #444444; color: white;">absorption and a relatively long elimination half-life. It reaches its</span><br />
<span style="background-color: #444444; color: white;">peak plasma level just 60 minutes after ingested but takes about 48</span><br />
<span style="background-color: #444444; color: white;">hours to be completely flushed from you system.</span><br />
<span style="background-color: #444444; color: white;">Effect on Dreams: Galantamine has a profound impact on</span><br />
<span style="background-color: #444444; color: white;">dreaming. Galantamine will cause extremely vivid and long dreams. If</span><br />
<span style="background-color: #444444; color: white;">the Galantamine is allowed to fully clear from your system (i.e. only</span><br />
<span style="background-color: #444444; color: white;">take it every other night or less) dreams seem to be normal and</span><br />
<span style="background-color: #444444; color: white;">pleasant (especially if using Piracetam to counter desensitization –</span><br />
<span style="background-color: #444444; color: white;">see chapter 10). If Galantamine is not allowed to completely clear out</span><br />
<span style="background-color: #444444; color: white;">of the body and/or if tolerance/desensitization starts to occur, dreams</span><br />
<span style="background-color: #444444; color: white;">can become more movie like, bazaar, and perhaps nightmarish (kind</span><br />
<span style="background-color: #444444; color: white;">of like morbid Picasso images). This is an excellent marker that you</span><br />
<span style="background-color: #444444; color: white;">need to take some time off from using the substance and from</span><br />
<span style="background-color: #444444; color: white;">stimulating the cholinergic system in general. This can be totally</span><br />
<span style="background-color: #444444; color: white;">avoided if lucid dream attempts are kept to an every other day basis</span><br />
<span style="background-color: #444444; color: white;">or less and if Piracetam is used to counter the effects of Galantamine</span><br />
<span style="background-color: #444444; color: white;">directly following a lucid dream attempt</span><br />
<span style="background-color: #444444; color: white;">Effect on Lucid Dreams: As I have mentioned, Galantamine can be</span><br />
<span style="background-color: #444444; color: white;">used as a lucid dream trigger. There are several other substances that can also trigger lucidity (Nicotine, GPC, and small doses of</span><br />
<span style="background-color: #444444; color: white;">Yohimbine) but I tend to favor Galantamine for a number of reasons.</span><br />
<span style="background-color: #444444; color: white;">Side Effects: There are numerous side effects listed for</span><br />
<span style="background-color: #444444; color: white;">Galantamine: Nausea, vomiting, diarrhea, dizziness, decreased</span><br />
<span style="background-color: #444444; color: white;">appetite and weight loss. These are all dose related however. Due to</span><br />
<span style="background-color: #444444; color: white;">its positive impact on memory, Galantamine is commonly taken to</span><br />
<span style="background-color: #444444; color: white;">reduce the effects of Alzheimer’s disease at doses up to 24 mg per</span><br />
<span style="background-color: #444444; color: white;">day. Lucid dream enthusiast will find that no more than 8 mg are</span><br />
<span style="background-color: #444444; color: white;">necessary to trigger a lucid dream. At the 8 mg dose level that I use I</span><br />
<span style="background-color: #444444; color: white;">have noticed three main side effects:</span><br />
<span style="background-color: #444444; color: white;">1. I get some strange noises coming from my stomach. This is</span><br />
<span style="background-color: #444444; color: white;">more interesting than annoying.</span><br />
<span style="background-color: #444444; color: white;">2. It is possible to get muscle cramps and/or spasms. There</span><br />
<span style="background-color: #444444; color: white;">have been several occasions where I wake up after a lucid</span><br />
<span style="background-color: #444444; color: white;">dream and when I stand up I get an immediate charley horse</span><br />
<span style="background-color: #444444; color: white;">in one or both of my calves. This has happened maybe 2 or 3</span><br />
<span style="background-color: #444444; color: white;">percent of the time. The cramps go away quickly but the</span><br />
<span style="background-color: #444444; color: white;">muscle can feel tense for more than a day following a cramp.</span><br />
<span style="background-color: #444444; color: white;">3. Energy drained on the following day. Galantamine will give a</span><br />
<span style="background-color: #444444; color: white;">considerable boost to your cholinergic system and can in turn</span><br />
<span style="background-color: #444444; color: white;">deprive you of the deep rejuvenating sleep stages. It is much</span><br />
<span style="background-color: #444444; color: white;">better to take Galantamine after about 4 or 5 hours of sleep.</span><br />
<span style="background-color: #444444; color: white;">This will greatly improve your odds of becoming lucid and also</span><br />
<span style="background-color: #444444; color: white;">allow your body to get the deep sleep it needs in the first part</span><br />
<span style="background-color: #444444; color: white;">of the night. This can be further enhanced by taking 5-HTP</span><br />
<span style="background-color: #444444; color: white;">prior to going to sleep. The 5-HTP suppresses REM in the</span><br />
<span style="background-color: #444444; color: white;">first half of the night and is just about worn off when</span><br />
<span style="background-color: #444444; color: white;">Galantamine is taken. Galantamine suppresses deep sleep in</span><br />
<span style="background-color: #444444; color: white;">the second half of the night. The result is a more or less</span><br />
<span style="background-color: #444444; color: white;">balanced night’s sleep. This approach has made a huge</span><br />
<span style="background-color: #444444; color: white;">difference in how I feel following a night using Galantamine.</span><br />
<span style="background-color: #444444; color: white;">Dosage: I have almost exclusively used 8 mg capsules. More than</span><br />
<span style="background-color: #444444; color: white;">that is not necessary and should be avoided in order to minimize</span><br />
<span style="background-color: #444444; color: white;">tolerance/desensitization and avoid any negative side effects. I have</span><br />
<span style="background-color: #444444; color: white;">also experimented with 4 mg and still experienced extremely vivid</span><br />
<span style="background-color: #444444; color: white;">dreams although I currently use 8 mg regularly.</span><br />
<span style="background-color: #444444; color: white;">Special Notes: Notice that Galantamine remains in your system for</span><br />
<span style="background-color: #444444; color: white;">about 48 hours. This means that your acetylcholine levels are</span><br />
<span style="background-color: #444444; color: white;">boosted well beyond the time you set aside for lucid dreaming. This</span><br />
<span style="background-color: #444444; color: white;">can lead to tolerance and desensitization issues. One can avoid this</span><br />
<span style="background-color: #444444; color: white;">if they follow the detailed schedule laid out in chapters 17, 18, & 19.</span><br />
<span style="background-color: #444444; color: white;">There are several forms of Galantamine available: pure</span><br />
<span style="background-color: #444444; color: white;">Galantamine, Galantamine combined with a form Choline; and</span><br />
<span style="background-color: #444444; color: white;">Galantamine combined with other supplements. For reasons that will</span><br />
<span style="background-color: #444444; color: white;">become clear in the next chapter, I recommend combining</span><br />
<span style="background-color: #444444; color: white;">Galantamine with Choline either as a pre-formulated mixture or taken</span><br />
<span style="background-color: #444444; color: white;">individually. Try to avoid purchasing Galantamine that is pre-mixed</span><br />
<span style="background-color: #444444; color: white;">with supplements other than Choline.</span><br />
<span style="background-color: #444444; color: white;">Also be aware that there is another AChE inhibitor that is</span><br />
<span style="background-color: #444444; color: white;">available without a prescription. This substance is Huperzine A and</span><br />
<span style="background-color: #444444; color: white;">has been used in Chinese medicine for a very long time. At the</span><br />
<span style="background-color: #444444; color: white;">present time I have not done any experiments with this substance but</span><br />
<span style="background-color: #444444; color: white;">it may be an alternative to galantamine.</span><br />
<span style="background-color: #444444; color: white;">Summary: I use Galantamine as a lucid dream trigger. For this to</span><br />
<span style="background-color: #444444; color: white;">work Galantamine should be taken after 4 or 5 hours of quality deep</span><br />
<span style="background-color: #444444; color: white;">sleep. Since Galantamine takes a full 48 hours to completely clear</span><br />
<span style="background-color: #444444; color: white;">out of your system, it should not be taken on two consecutive nights.</span><br />
<span style="background-color: #444444; color: white;">If dreams become movie like and/or bazaar consider taking a few</span><br />
<span style="background-color: #444444; color: white;">days off. Piracetam can be used directly following a lucid dream</span><br />
<span style="background-color: #444444; color: white;">attempt to counteract the effects of Galantamine and reduce</span><br />
<span style="background-color: #444444; color: white;">sensitivity to tolerance and/or desensitization.</span>copypastehttp://www.blogger.com/profile/04706417923533992585noreply@blogger.com0tag:blogger.com,1999:blog-6538483822062592506.post-72114329094615335132014-07-01T09:29:00.002-07:002014-07-01T09:29:40.478-07:00Ниацин<span style="background-color: #444444;"><span style="color: white;"><br /></span></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-U8m52UsTFvI/U7Lh7mSqNNI/AAAAAAAAALg/hzco0SnOHpo/s1600/Vitamin-P-v-produktah-pitanija-300x200.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-U8m52UsTFvI/U7Lh7mSqNNI/AAAAAAAAALg/hzco0SnOHpo/s1600/Vitamin-P-v-produktah-pitanija-300x200.jpg" /></a></div>
<span style="background-color: #444444;"><span style="color: white;">Подобно описанным выше витаминам группы В, ниацин также участвует</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">в выработке энергии, получаемой за счет пищи. Употребление добавок с</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">ниацином не самая хорошая идея: как показывает огромное количество</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">исследований, это может причинить вред вашему здоровью. Так, например,</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">прием добавок с ниацином может заблокировать выделение жира</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">из жировой ткани, вызвав преждевременный расход запасов углеводов и</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">уменьшение количества мышечного гликогена. Это также может негативно</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">повлиять на аэробную силу. Избыточное количество ниацина способно</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">спровоцировать даже повреждение печени.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Необходимая вам ежедневная доза ниацина зависит от количества</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">потребляемых вами калорий. На каждую 1000 калорий в сутки вам</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">необходимо 6,6 мг ниацина или 13 мг на каждые 2000 калорий. Если</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">вы принимаете углеводную добавку, в которой отсутствует ниацин,</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">убедитесь в том, что вы потребляете необходимые 6,6 мг ниацина на</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">каждую 1000 калорий добавки. Лучшим пищевым источником ниацина</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">являются постное мясо, птица, рыба и пшеничные ростки. Ежедневный</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">прием мультивитаминов поможет вам избежать дефицита этого</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">нутриента.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Таблица 7.2 Витамины группы В</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Тиамин (В^</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Полезные для занятий Углеводный обмен, поддержание работы ценсвойства</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">тральной нервной системы, рост и тонус мышц.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Лучшие пищевые источПивные</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">дрожжи, ростки пшеницы, отруби, цельники</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">ные крупы и субпродукты.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Побочные действия и</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">токсичность</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Не обнаружены.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">DRI (суточная доза) для Женщины — 1,1 мг, беременные женщины — 1,4 мг,</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">взрослых кормящие матери — 1,4 мг, мужчины — 1,2 мг.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Рибофлавин (В2)</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Полезные для занятий Углеводный, жировой и белковый обмен, клеточсвойства</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">ное дыхание.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Лучшие пищевые источники</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Молоко, яйца, постное мясо и брокколи.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Побочные действия и</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">токсичность</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Не обнаружены.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">DRI для взрослых Женщины — 1,1 мг, беременные женщины —</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">1,4 мг, кормящие матери — 1,6 мг, мужчины —</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">1,3 мг.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Ниацин</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Полезные для занятий Энергетический обмен в клетках, углеводный,</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">свойства жировой и белковый обмен.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Лучшие пищевые источПостное</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">мясо, печенка, птица, рыба, арахис и</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">ники ростки пшеницы.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Побочные действия и Нарушение работы печени, разлитие желчи, потоксичность</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">краснение и зуд кожи, тошнота.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">DRI для взрослых Женщины — 14 мг, беременные женщины —</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">18 мг, кормящие матери — 17 мг, мужчины —</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">16 мг.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">UL для взрослых 35 мг.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Витамин В12</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Полезные для занятий Углеводный, жировой и белковый обмен, образосвойства</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">вание красных кровяных клеток.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Лучшие пищевые источники</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Мясо, молочные продукты, яйца, печенка и рыба.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Побочные действия и</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">токсичность</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Нарушение работы печени, аллергические реакции.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">DRI для взрослых Женщины — 2,4 мг, беременные женщины —</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">2,6 мг, кормящие матери — 2,8 мг, мужчины —</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">2,4 мг.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Фолиевая кислота (Вд)</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Полезные для занятий</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">свойства</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Регуляция роста, расщепление белка, образование</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">красных кровяных клеток.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Лучшие пищевые источники</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Зеленые листовые овощи и печенка.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Побочные действия и</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">токсичность</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Проблемы с желудком, гастрит, может проявляться</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">в виде определенных видов анемий.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">DRI для взрослых Женщины — 400 мкг, беременные женщины —</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">600 мкг, кормящие матери — 500 мкг, мужчины</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">— 400 мкг.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">UL для взрослых 1000 мкг.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Пиридоксин (В6)</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Полезные для занятий</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">свойства</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Белковый обмен, образование кислородосодержащих</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">красных кровяных клеток.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Лучшие пищевые источники</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Цельные крупы и мясо.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Побочные действия</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">и токсичность</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Нарушение работы печени и центральной нервной</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Source; </span></span><br />
<span style="background-color: #444444;"><span style="color: white;">системы.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">DRI (суточная доза)</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">для взрослых</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Женщины в возрасте 19—30 лет — 1,3 мг, женщины</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">в возрасте 31—70 лет — 1,5 мг, беременные</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">женщины — 1,9 мг, кормящие матери —</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">2 мг, мужчины в возрасте 19—30 лет — 1,3 мг,</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">мужчины в возрасте 31—70 лет — 1,7 мг.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">UL для взрослых 100 мг.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Пантотеновая кислота</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Полезные для занятий</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">свойства</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Энергетический обмен в клетках, оксидация жирных</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">кислот.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">170 Спортивное питание победителей</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Продолжение табл. 7.2</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Лучшие пищевые источники</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">В большинстве пищевых продуктов.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Побочные действия и</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">токсичность</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Не обнаружены.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">DRI для взрослых Женщины — 5 мг, беременные женщины — 6 мг,</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">кормящие матери — 7 мг, мужчины — 5 мг.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Биотин (В8)</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Полезные для занятий</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">свойства</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Расщепление жира.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Лучшие пищевые источники</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Яичный желток и печенка.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Побочные действия и</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">токсичность</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Неизвестны.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">DRI для взрослых Женщины — 30 мг, беременные женщины —</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">30 мг, кормящие матери — 35 мг, мужчины —</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">30мг.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Холин</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Полезные для занятий</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">свойства</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Может уменьшать чувство усталости и улучшать</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">результаты в аэробных видах спорта.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Лучшие пищевые источники</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Яичные желтки, орехи, соевые бобы, ростки пшеницы,</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">цветная капуста и шпинат.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Побочные действия и</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">токсичность</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">Неизвестны.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">DRI для взрослых Женщины —• 425 мг, беременные женщины —</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">450 мг, кормящие матери — 550 мг, мужчины —</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">550 мг.</span></span><br />
<span style="background-color: #444444;"><span style="color: white;">UL для взрослых 3500 мг.</span></span><br />
<h3 class="r" style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; margin: 0px; overflow: hidden; padding: 0px; position: relative; text-overflow: ellipsis;">
<span style="font-family: arial, sans-serif; font-size: xx-small;"><span style="font-weight: normal; white-space: nowrap;"><span style="background-color: #444444;"><span style="color: white;">Source; Сьюзан Клейнер - Спортивное питание победителей</span></span></span></span></h3>
copypastehttp://www.blogger.com/profile/04706417923533992585noreply@blogger.com0tag:blogger.com,1999:blog-6538483822062592506.post-54518640589951187382014-07-01T09:26:00.003-07:002014-07-01T09:26:29.441-07:00Рибофлавин<span style="background-color: #444444; color: white;"><br /></span>
<span style="background-color: #444444; color: white;">Как и тиамин, рибофлавин способствует выработке энергии, получаемой</span><br />
<span style="background-color: #444444; color: white;">из пищевых продуктов. И подобно тиамину, ваши потребности в</span><br />
<span style="background-color: #444444; color: white;">рибофлавине связаны с количеством усвоенных калорий и углеводов.</span><br />
<span style="background-color: #444444; color: white;">Будучи силовым атлетом, вам необходимо принимать минимум 0,6 мг</span><br />
<span style="background-color: #444444; color: white;">рибофлавина на каждую 1000 углеводных калорий, а некоторым спортсменам</span><br />
<span style="background-color: #444444; color: white;">требуется еще больше. Рибофлавин легко выводится из организма,</span><br />
<span style="background-color: #444444; color: white;">в частности с потом. Проводя исследование с участием пожилых</span><br />
<span style="background-color: #444444; color: white;">женщин (в возрасте от 50 до 67 лет), ученые Корнельского университета</span><br />
<span style="background-color: #444444; color: white;">выяснили, что физические занятия увеличивают потребность организма</span><br />
<span style="background-color: #444444; color: white;">в рибофлавине. Более раннее исследование в том же университете показало,</span><br />
<span style="background-color: #444444; color: white;">что очень активные женщины нуждались примерно в 1,2 мг рибофлавина</span><br />
<span style="background-color: #444444; color: white;">в день. Однако повышение этой дозы не привело к улучшению</span><br />
<span style="background-color: #444444; color: white;">качества работы.</span><br />
<span style="background-color: #444444; color: white;">Продукты, богатые рибофлавином, включают молочные продукты,</span><br />
<span style="background-color: #444444; color: white;">птицу, рыбу, крупы и обогащенные зерновые. Ежедневный прием</span><br />
<span style="background-color: #444444; color: white;">мультивитаминного комплекса, содержащего 100% DRI или до 1,3 мг</span><br />
<span style="background-color: #444444; color: white;">рибофлавина, поможет предотвратить дефицит этого питательного вещества.</span>copypastehttp://www.blogger.com/profile/04706417923533992585noreply@blogger.com0tag:blogger.com,1999:blog-6538483822062592506.post-17010541974401190082014-07-01T09:26:00.000-07:002014-07-01T09:26:05.103-07:00Тиамин<span style="background-color: #444444; color: white;"><br /></span>
<span style="background-color: #444444; color: white;">Тиамин способствует выработке энергии из углеводов. Считается, что</span><br />
<span style="background-color: #444444; color: white;">тиамин вместе с пиридоксином и витамином В12 участвует в процессе</span><br />
<span style="background-color: #444444; color: white;">образования серотонина, химического вещества, повышающего</span><br />
<span style="background-color: #444444; color: white;">настроение. Серотонин улучшает настроение и способствует расслаблению.</span><br />
<span style="background-color: #444444; color: white;">Большие дозы этих витаминов (в 60—200 раз превышающие рекомендованную</span><br />
<span style="background-color: #444444; color: white;">суточную дозу) помогают улучшить контроль двигательных</span><br />
<span style="background-color: #444444; color: white;">мускулов и качество стрельбы из пистолета. Остается проверить на</span><br />
<span style="background-color: #444444; color: white;">практике, повлияет ли прием добавок с этими витаминами на результаты</span><br />
<span style="background-color: #444444; color: white;">в тех видах спорта, которые требуют четкого контроля двигательных</span><br />
<span style="background-color: #444444; color: white;">мускулов.</span><br />
<span style="background-color: #444444; color: white;">Количество углеводов и калорий в вашем рационе определяет</span><br />
<span style="background-color: #444444; color: white;">ваши потребности в тиамине. Следуя правильно сбалансированной,</span><br />
<span style="background-color: #444444; color: white;">богатой углеводами диете, вы получите всю необходимую вам дозу</span><br />
<span style="background-color: #444444; color: white;">тиамина.</span><br />
<span style="background-color: #444444; color: white;">Самыми лучшими пищевыми источниками тиамина являются необработанные</span><br />
<span style="background-color: #444444; color: white;">злаки, пивные дрожжи, бобовые, семечки и орехи.</span><br />
<span style="background-color: #444444; color: white;">Однако следует сделать одну поправку. Вы принимаете углеводную</span><br />
<span style="background-color: #444444; color: white;">добавку для увеличения количества калорий? Если да, то вам, возможно,</span><br />
<span style="background-color: #444444; color: white;">понадобится дополнительная доза тиамина, в частности в том случае,</span><br />
<span style="background-color: #444444; color: white;">если в этой добавке отсутствует тиамин. На каждую 1000 углеводных</span><br />
<span style="background-color: #444444; color: white;">калорий, потребляемых в виде добавки, вам необходимо 0,5 мг тиамина.</span><br />
<span style="background-color: #444444; color: white;">Диета и нерегулярное питание также могут вызвать дефицит этого</span><br />
<span style="background-color: #444444; color: white;">витамина. Для подстраховки ежедневно принимайте мультивитаминный</span><br />
<span style="background-color: #444444; color: white;">комплекс, включающий 100% DRI тиамина или до 1,2 мг. Вряд ли будет</span><br />
<span style="background-color: #444444; color: white;">разумным превышать верхний лимит (UL) рекомендованной дозы витаминов</span><br />
<span style="background-color: #444444; color: white;">группы В.</span>copypastehttp://www.blogger.com/profile/04706417923533992585noreply@blogger.com0tag:blogger.com,1999:blog-6538483822062592506.post-78761323246872090372014-07-01T09:24:00.004-07:002014-07-01T09:25:16.927-07:00Коэнзим Q10<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-8DRxOhaoZdA/U7LgzfT36BI/AAAAAAAAALU/DYqITi3TYmU/s1600/176.jpg" imageanchor="1" style="background-color: #444444; margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-8DRxOhaoZdA/U7LgzfT36BI/AAAAAAAAALU/DYqITi3TYmU/s1600/176.jpg" /></a></div>
<span style="background-color: #444444; color: white;">Коэнзим Q10 (CoQ10) фактически представляет собой липид, который</span><br />
<span style="background-color: #444444; color: white;">действует как витамин и является важным компонентом, участвующим</span><br />
<span style="background-color: #444444; color: white;">в процессе выработки энергии. Это еще и антиоксидант, свойства которого</span><br />
<span style="background-color: #444444; color: white;">были пристально изучены. CoQ10 содержится в каждой клеточке</span><br />
<span style="background-color: #444444; color: white;">нашего тела и в большой концентрации присутствует в сердечной мышце,</span><br />
<span style="background-color: #444444; color: white;">где он, вероятно, улучшает качество кислорода на клеточном уровне.</span><br />
<span style="background-color: #444444; color: white;">Добавки с CoQ10 показали свою эффективность при лечении сердечной</span><br />
<span style="background-color: #444444; color: white;">недостаточности. Благодаря его роли в процессе выработки энергии и</span><br />
<span style="background-color: #444444; color: white;">усвоении кислорода CoQ10 теоретически признан средством, способным</span><br />
<span style="background-color: #444444; color: white;">улучшить аэробные показатели. Однако практические эксперименты</span><br />
<span style="background-color: #444444; color: white;">не подтвердили этого, а результаты одного исследования продемонстрировали</span><br />
<span style="background-color: #444444; color: white;">даже, что прием этих добавок негативно сказался на качестве</span><br />
<span style="background-color: #444444; color: white;">работы в зале.</span><br />
<span style="background-color: #444444; color: white;">В натуральном виде CoQ10 в небольших количествах содержится в целом</span><br />
<span style="background-color: #444444; color: white;">ряде продуктов, но особенно его много в мясных субпродуктах (сердце,</span><br />
<span style="background-color: #444444; color: white;">печень и почки), а также говядине, соевом масле, сардинах, скумбрии</span><br />
<span style="background-color: #444444; color: white;">и арахисе. По словам д-ра Питера Лэнгсъена из Университета Вашингто на, «СоОЮ можно оценить более практичными мерками: 0,5 кг сардин,</span><br />
<span style="background-color: #444444; color: white;">0,9 кг говядины или 1,1 кг арахиса содержат 30 мг CoQ10.</span><br />
<span style="background-color: #444444; color: white;">Маленькие суточные дозы CoQ10 в 30—45 мг на начальной стадии</span><br />
<span style="background-color: #444444; color: white;">исследования показали заметную клиническую эффективность у пациентов,</span><br />
<span style="background-color: #444444; color: white;">страдающих сердечной недостаточностью. В более поздних</span><br />
<span style="background-color: #444444; color: white;">исследованиях применялись повышенные дозы, выявив возросшую</span><br />
<span style="background-color: #444444; color: white;">клиническую эффективность, опять же у пациентов с сердечной недостаточностью.</span><br />
<span style="background-color: #444444; color: white;">Изучение применения CoQ10 с целью предотвращения</span><br />
<span style="background-color: #444444; color: white;">развития болезни и, возможно, улучшения спортивных показателей —</span><br />
<span style="background-color: #444444; color: white;">также необычайно важный аспект — к настоящему моменту пока не дало</span><br />
<span style="background-color: #444444; color: white;">ответа.</span>copypastehttp://www.blogger.com/profile/04706417923533992585noreply@blogger.com0tag:blogger.com,1999:blog-6538483822062592506.post-8655775432825930092014-07-01T09:23:00.001-07:002014-07-01T09:23:22.837-07:00Витамин Е<span style="background-color: #666666;"><span style="color: white;"><br /></span></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-qQmo2BoP-og/U7Lgap2JiJI/AAAAAAAAALM/BSyVJjCJiYM/s1600/p2419.jpg" imageanchor="1" style="background-color: #666666; margin-left: 1em; margin-right: 1em;"><span style="color: white;"><img border="0" src="http://4.bp.blogspot.com/-qQmo2BoP-og/U7Lgap2JiJI/AAAAAAAAALM/BSyVJjCJiYM/s1600/p2419.jpg" height="207" width="320" /></span></a></div>
<span style="background-color: #666666;"><span style="color: white;">Во многих исследованиях, посвященных антиоксидантам и их влиянию на</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">здоровье спортсменов, большое внимание уделяется витамину Е, хранящемуся</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">в клеточных мембранах мышц. Часть его работы состоит в унич-тожении свободных радикалов, образовавшихся в процессе занятий, и защите</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">тканей от повреждения. По данному вопросу собрано такое большое</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">количество информации, что лучше будет просто кратко обобщить результаты.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Несколько исследований, посвященных свойствам витамина Е, доказали</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">преимущество употребления добавок:</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">• Ежедневный прием — 800 мг добавки с витамином Е — защищает</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">мышцы от повреждения и препятствует образованию свободных радикалов</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">у лиц в возрасте 55 лет и старше, которые предпочитают</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">регулярную пешую прогулку или бег под гору.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">• Потребление добавок предотвращает разрушение кислородосодержащих</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">красных кровяных клеток. Это означает, что ваши мышцы</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">будут регулярно и в достаточном количестве получать кислород во</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">время занятий.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">• Прием добавок может значительно улучшить ваши спортивные показатели.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Другие исследования не продемонстрировали преимуществ добавок</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">с витамином Е:</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">• Два месяца приема витамина Е (800 ЕД в сутки) фактически усилило</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">окислительный стресс и повысило уровень гомоцистеина (белок в</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">крови, который может плохо влиять на сердце) у спортсменов-три-</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">атлонистов.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">• Употребление добавок с витамином Е (1200 ЕД в сутки) не помогло</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">предотвратить повреждение мышечной ткани или возникновение</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">окислительного стресса у нетренированных мужчин, которые занимались</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">с отягощениями в первый раз. Несколько других исследований</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">показали те же результаты.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">• Обзор научных исследований, связанных с применением витамина Е,</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">которые проводились с 1985 года, показал, что добавки с витамином</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Е не влияют на снижение липидной пероксидации, вызванной</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">физическими нагрузками.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Помимо изучения его влияния на работу спортсменов витамин Е также</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">стал предметом масштабного исследования с целью предотвратить развитие</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">хронических заболеваний. Вот почему его так массово рекомендовали,</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">назначая этот витамин в повышенных дозах. Однако последние</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">научные данные опровергли имеющуюся информацию. При проведении</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">одного долгосрочного исследования, в котором участвовало примерно</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">7000 добровольцев, ежедневно принимавших 400 ЕД витамина Е, выяснилось,</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">что эти добавки не снижают риск развития сердечных заболеваний</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">и рака и фактически способны увеличить вероятность возникновения сердечных</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">недугов у лиц, больных диабетом, или у людей с уже имеющимися</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Витамины и минералы для тренировок с отягощениями 163</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">-роблемами с сердцем. В следующем эксперименте было обнаружено,</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">нто те же самые дозы витамина Е почти утроили риск рецидива онколо-</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">'ического заболевания среди 540 пациентов, проходящих курс лечения</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">от рака.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Звучит довольно мрачно, но есть и хорошая новость: потребление</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">200 ЕД витамина Е считается абсолютно безопасным. И сейчас врачи назначают</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">именно такую дозу. Некоторые люди могут получить рекомендуемую</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">суточную дозу в 30 ЕД, съедая фрукты, богатые витамином Е, а также</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">-исле орехи, семечки подсолнуха и овощные масла.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Если вы хотите включить в свой рацион добавку с витамином Е, отдавайте</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">предпочтение его натуральной, а не синтетической форме. Имеющий</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">торговое название Д-альфа токоферол, натуральный витамин Е получают</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">из соевых бобов, подсолнуха, кукурузы, арахиса, виноградных</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">состочек и масла льняного семени. Синтетический витамин Е — ДЛ-аль-</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">фа токоферол — получают из веществ, содержащихся в нефтехимикатах.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">-едавний обзор 30 опубликованных научных исследований, посвященных</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">витамину Е, подтвердил тот факт, что натуральная его форма усваивается</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">организмом лучше, чем синтетическая.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Откажитесь от потребления добавок с витамином Е, если вы принимаете</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">препараты, препятствующие свертываемости крови, например низкие</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">дозы аспирина или коумадин, так как витамин Е может еще больше</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">разжижить кровь.</span></span><br />
<br />copypastehttp://www.blogger.com/profile/04706417923533992585noreply@blogger.com0tag:blogger.com,1999:blog-6538483822062592506.post-1188004499940539692014-07-01T09:20:00.004-07:002014-07-01T09:20:51.057-07:00Витамин С<span style="background-color: #666666; color: white;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-U4j3sBL4xt4/U7Lfpgzy-cI/AAAAAAAAALI/hiY108nnFsI/s1600/vitamine.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-U4j3sBL4xt4/U7Lfpgzy-cI/AAAAAAAAALI/hiY108nnFsI/s1600/vitamine.jpg" height="240" width="320" /></a></div>
<span style="background-color: #666666; color: white;">Витамин С, или аскорбиновая кислота, — это питательное вещество, которое</span><br />
<span style="background-color: #666666; color: white;">синтезируется в организме многих животных, но не у людей. Это</span><br />
<span style="background-color: #666666; color: white;">важнейший компонент нашего рациона, участвующий в первую очередь</span><br />
<span style="background-color: #666666; color: white;">в формировании соединительных тканей, например коллагена. Витамин</span><br />
<span style="background-color: #666666; color: white;">С также укрепляет иммунитет, способствует заживлению ран и снижает</span><br />
<span style="background-color: #666666; color: white;">аллергические реакции. Являясь антиоксидантом, витамин С не позволяет</span><br />
<span style="background-color: #666666; color: white;">свободным радикалам разрушать внешние слои клеток.</span><br />
<span style="background-color: #666666; color: white;">Если вы занимаетесь регулярно или готовитесь к спортивному соревнованию,</span><br />
<span style="background-color: #666666; color: white;">вам должно быть известно, что простудные заболевания или инфекции</span><br />
<span style="background-color: #666666; color: white;">дыхательных путей могут мгновенно выбить вас из колеи. К счастью,</span><br />
<span style="background-color: #666666; color: white;">ученые обнаружили, что ежедневное потребление 500 мг витамина С</span><br />
<span style="background-color: #666666; color: white;">устраняет риск возникновения инфекций верхних дыхательных путей. Такое</span><br />
<span style="background-color: #666666; color: white;">воздействие, вероятно, объясняется антиоксидантными свойствами витамина</span><br />
<span style="background-color: #666666; color: white;">С или его общим благотворным влиянием на иммунную систему.</span><br />
<span style="background-color: #666666; color: white;">Прием добавок с витамином С улучшит ваши спортивные результаты,</span><br />
<span style="background-color: #666666; color: white;">но при условии, что ваш организм испытывает нехватку этого питательного</span><br />
<span style="background-color: #666666; color: white;">вещества. Если же в вашем рационе присутствует большое количество</span><br />
<span style="background-color: #666666; color: white;">цитрусовых и других фруктов и овощей, потребление добавок с витамином</span><br />
<span style="background-color: #666666; color: white;">С не повлияет на качество вашей работы.</span>copypastehttp://www.blogger.com/profile/04706417923533992585noreply@blogger.com0tag:blogger.com,1999:blog-6538483822062592506.post-890056600086140212014-07-01T09:19:00.002-07:002014-07-01T09:19:57.065-07:00Vitamin C<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-U4j3sBL4xt4/U7Lfpgzy-cI/AAAAAAAAALE/gNpG6l5A2c8/s1600/vitamine.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-U4j3sBL4xt4/U7Lfpgzy-cI/AAAAAAAAALE/gNpG6l5A2c8/s1600/vitamine.jpg" height="240" width="320" /></a></div>
<h2 id="nutrientdescr" style="font-family: 'Open Sans', Arial, sans-serif; font-size: 2em; line-height: 1em; padding: 0px;">
<span style="background-color: #666666;"><span style="color: white;">Basic Description</span></span></h2>
<div style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<span style="background-color: #666666;"><span style="color: white;">Vitamin C may be the most familiar of all of the nutrients. Although most adults would be hard pressed to name a good food source of biotin or riboflavin, most everyone can name citrus fruits good sources of vitamin C. It is also a commonly used nutritional supplement, with many outsized claims for its clinical efficacy.</span></span></div>
<div style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<span style="background-color: #666666;"><span style="color: white;">The first use of modern scientific methods to assess disease treatment was when the British navy used foods containing vitamin C (although the vitamin itself would remain undiscovered for nearly two centuries) to prevent scurvy among sailors. You could make a good case that this nutrition experiment is among the most important scientific findings in human history.</span></span></div>
<div style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<span style="background-color: #666666;"><span style="color: white;">Though most of us are familiar with vitamin C and can name foods that contain it, it is to this day a common nutrient deficiency. This is a shame because so many tasty and easy-to-prepare foods deliver large amounts of this nutrient.</span></span></div>
<div style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<span style="background-color: #666666;"><span style="color: white;">Of the World's Healthiest Foods, a staggering 29 rate as excellent sources of vitamin C. Six of these contain a full day's requirement of vitamin C in a single serving. We also rate 13 very good and 14 good sources of the vitamin. This should give you plenty of variety with which to build a menu plan that easily exceeds your vitamin C goal.</span></span></div>
<h2 id="function" style="font-family: 'Open Sans', Arial, sans-serif; font-size: 2em; line-height: 1em; padding: 0px;">
<span style="background-color: #666666;"><span style="color: white;">Role in Health Support</span></span></h2>
<h3 style="font-family: 'Open Sans', Arial, sans-serif; font-size: 1.5em; line-height: 1em; padding: 0px;">
<span style="background-color: #666666;"><span style="color: white;">Protection Against Free Radicals</span></span></h3>
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<span style="background-color: #666666;"><span style="color: white;">Vitamin C is probably best known in the modern world as an antioxidant. This is a word that we use frequently but is surprisingly hard to understand or define. If we define free radicals as a smoldering fire creating damage to body structures, then antioxidants are best described as a fire extinguisher, able to neutralize these radicals, and dispose of them without creating any damage along the way.</span></span></div>
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<span style="background-color: #666666;"><span style="color: white;">Dietary vitamin C has been shown to fit this description well. Some of the items possibly protected by dietary vitamin C include the lens of the eye, cholesterol in the blood stream, and DNA in your cell nucleus.</span></span></div>
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<span style="background-color: #666666;"><span style="color: white;">One interesting application of vitamin C as an antioxidant is its ability to reduce iron into a state that is better absorbed in the intestine. Including vitamin C-rich foods in recipes with your best iron sources can potentially be a way to enhance iron absorption.</span></span></div>
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<span style="background-color: #666666;"><span style="color: white;">Collagen</span></span></h3>
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<span style="background-color: #666666;"><span style="color: white;">Vitamin C is required to produce collagen, a protein that plays a critical role in the structure of our bodies. Collagen is the framework for our skin and our bones, and without it, we would quite literally fall apart.</span></span></div>
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<span style="background-color: #666666;"><span style="color: white;">This is exactly what we see with severe vitamin C deficiency, or scurvy. People who have this condition lose teeth, bleed easily, and lose the strength of their bones. Luckily, it doesn't take much vitamin C to prevent this problem. As we've known for more than two centuries, a single lime per day should be enough.</span></span></div>
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<span style="background-color: #666666;"><span style="color: white;">Brain Health</span></span></h3>
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<span style="background-color: #666666;"><span style="color: white;">Vitamin C is necessary to make certain neurotransmitters. These neurotransmitters are the signals that carry thoughts, feelings, and commands around our brains.</span></span></div>
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<span style="background-color: #666666;"><span style="color: white;">In particular, we need vitamin C to produce serotonin, the neurotransmitter that is affected by the most commonly used medications for depression. While we are not suggesting that vitamin C from foods or from supplements would have a similar effect to drug therapies for depression, we do recommend including fresh fruits and vegetables in the diet regularly as part of an overall mood support strategy.</span></span></div>
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<span style="background-color: #666666;"><span style="color: white;">Summary of Food Sources</span></span></h2>
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<span style="background-color: #666666;"><span style="color: white;">Our best food sources of vitamin C have a single thing in common: they are all plant foods. Even though many—even most—animals make vitamin C in their bodies, only plants make it to the degree that they provide a rich source of the nutrient when eaten.</span></span></div>
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<span style="background-color: #666666;"><span style="color: white;">Probably most of you associate citrus fruits with vitamin C. This is not a myth—all of our listed citrus fruits (orange, grapefruit, lime, and lemon) are excellent sources of vitamin C.</span></span></div>
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<span style="background-color: #666666;"><span style="color: white;">Many non-citrus fruits are highly rated sources, as well. Papaya, strawberries, pineapple, kiwifruit, cantaloupe, and raspberries are also excellent vitamin C sources. Cranberries, blueberries, and watermelon are examples of very good sources, while apples, pears, and bananas are in the good category. You should expect almost any fresh fruit to be a good or better source of dietary vitamin C.</span></span></div>
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<span style="background-color: #666666;"><span style="color: white;">In addition, many vegetables contain vitamin C. All of the greens on our website are excellent sources of vitamin C. We are big fans of green leafy vegetables as sources of many nutrients and encourage their inclusion in daily diets. Our <a href="http://www.whfoods.com/genpage.php?tname=recipe&dbid=100">3-Minute Swiss Chard</a> is an easy and tasty recipe to get you started.</span></span></div>
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<span style="background-color: #666666;"><span style="color: white;">Many of the cruciferous vegetables are excellent sources of vitamin C. <a href="http://www.whfoods.com/genpage.php?tname=btnews&dbid=126">These foods</a> have many potential health benefits and are the focus of many of our recipes. Some of the other vegetables that are very good to excellent sources of vitamin C are technically fruits, including tomatoes, bell peppers, and squash.</span></span></div>
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<span style="background-color: #666666;"><span style="color: white;">Some spices even make significant contributions to overall vitamin C intake. Just 2 tablespoons of parsley contain 13% of your daily requirement.</span></span></div>
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<span style="background-color: #666666;"><span style="color: white;">In case you are feeling lost in the flurry of good vitamin C sources, let's take a step back and make this easy. If you are getting two to three servings of fruit per day, and three to five servings of vegetables, you are almost certainly getting enough dietary vitamin C. If you find yourself worried, make sure you get a serving of fresh green leafy vegetables daily, as this will get you half way to the requirement in one sitting.</span></span></div>
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<span style="background-color: #666666;"><span style="color: white;">Nutrient Rating Chart</span></span></h2>
<h4 style="font-family: 'Open Sans', Arial, sans-serif; font-size: 1.25em; line-height: 1em; padding: 0px;">
<span style="background-color: #666666;"><span style="color: white;">Introduction to Nutrient Rating System Chart</span></span></h4>
<span style="background-color: #666666;"><span style="color: white;"><span style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the World's Healthiest Foods that are either an excellent, very good, or good source of vitamin C. Next to each food name, you'll find the serving size we used to calculate the food's nutrient composition, the calories contained in the serving, the amount of vitamin C contained in one serving size of the food, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." </span><a href="http://www.whfoods.com/genpage.php?tname=faq&dbid=22" style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">Read more background information and details of our rating system</a><span style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">.</span></span></span><br />
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<tr><th colspan="7" style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><span style="background-color: #666666;"><span style="color: white;">World's Healthiest Foods ranked as quality sources of<br />vitamin C</span></span></th></tr>
<tr valign="bottom"><th style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><span style="background-color: #666666;"><span style="color: white;">Food</span></span></th><th style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><span style="background-color: #666666;"><span style="color: white;">Serving<br />Size</span></span></th><th style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><span style="background-color: #666666;"><span style="color: white;">Cals</span></span></th><th style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><span style="background-color: #666666;"><span style="color: white;">Amount<br />(mg)</span></span></th><th style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><span style="background-color: #666666;"><span style="color: white;">DRI/DV<br />(%)</span></span></th><th style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><span style="background-color: #666666;"><span style="color: white;">Nutrient<br />Density</span></span></th><th style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><span style="background-color: #666666;"><span style="color: white;">World's<br />Healthiest<br />Foods Rating</span></span></th></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=47" style="background-color: #666666;"><span style="color: white;">Papaya</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 medium</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">118.7</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">168.08</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">224.11</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">34.0</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=50" style="background-color: #666666;"><span style="color: white;">Bell Peppers</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">28.5</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">117.48</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">156.64</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">98.9</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=9" style="background-color: #666666;"><span style="color: white;">Broccoli</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">54.6</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">101.24</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">134.99</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">44.5</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=10" style="background-color: #666666;"><span style="color: white;">Brussels Sprouts</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">56.2</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">96.72</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">128.96</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">41.3</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=32" style="background-color: #666666;"><span style="color: white;">Strawberries</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">46.1</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">84.67</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">112.89</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">44.1</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=34" style="background-color: #666666;"><span style="color: white;">Pineapple</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">82.5</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">78.87</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">105.16</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">22.9</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=37" style="background-color: #666666;"><span style="color: white;">Oranges</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 medium</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">61.6</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">69.69</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">92.92</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">27.2</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=41" style="background-color: #666666;"><span style="color: white;">Kiwifruit</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 2 inches</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">42.1</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">63.96</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">85.28</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">36.5</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=17" style="background-color: #666666;"><span style="color: white;">Cantaloupe</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">54.4</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">58.72</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">78.29</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">25.9</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=13" style="background-color: #666666;"><span style="color: white;">Cauliflower</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">28.5</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">54.93</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">73.24</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">46.2</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38" style="background-color: #666666;"><span style="color: white;">Kale</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">36.4</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">53.30</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">71.07</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">35.1</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=19" style="background-color: #666666;"><span style="color: white;">Cabbage</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">43.5</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">51.60</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">68.80</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">28.5</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=152" style="background-color: #666666;"><span style="color: white;">Bok Choy</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">20.4</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">44.20</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">58.93</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">52.0</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=25" style="background-color: #666666;"><span style="color: white;">Grapefruit</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">0.50 medium</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">41.0</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">44.03</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">58.71</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">25.8</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=100" style="background-color: #666666;"><span style="color: white;">Parsley</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">0.50 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">10.9</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">40.43</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">53.91</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">88.7</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=144" style="background-color: #666666;"><span style="color: white;">Turnip Greens</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">28.8</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">39.46</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">52.61</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">32.9</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=151" style="background-color: #666666;"><span style="color: white;">Beet Greens</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">38.9</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">35.86</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">47.81</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">22.1</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=93" style="background-color: #666666;"><span style="color: white;">Mustard Greens</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">36.4</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">35.42</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">47.23</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">23.4</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=138" style="background-color: #666666;"><span style="color: white;">Collard Greens</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">62.7</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">34.58</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">46.11</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">13.2</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=39" style="background-color: #666666;"><span style="color: white;">Raspberries</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">64.0</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">32.23</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">42.97</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">12.1</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=16" style="background-color: #666666;"><span style="color: white;">Swiss Chard</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">35.0</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">31.50</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">42.00</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">21.6</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=44" style="background-color: #666666;"><span style="color: white;">Tomatoes</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">32.4</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">24.66</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">32.88</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">18.3</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=27" style="background-color: #666666;"><span style="color: white;">Lemons and Limes</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">0.25 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">13.4</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">23.61</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">31.48</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">42.2</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43" style="background-color: #666666;"><span style="color: white;">Spinach</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">41.4</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">17.64</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">23.52</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">10.2</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=12" style="background-color: #666666;"><span style="color: white;">Asparagus</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">39.6</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">13.86</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">18.48</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">8.4</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=135" style="background-color: #666666;"><span style="color: white;">Sea Vegetables</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 TBS</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">10.8</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">12.16</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">16.21</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">26.9</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=23" style="background-color: #666666;"><span style="color: white;">Fennel</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">27.0</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">10.44</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">13.92</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">9.3</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=77" style="background-color: #666666;"><span style="color: white;">Thyme</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">2 TBS</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">4.8</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">7.68</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">10.24</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">38.0</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64" style="background-color: #666666;"><span style="color: white;">Sweet Potato</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 medium</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">180.0</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">39.20</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">52.27</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">5.2</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">very good</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=63" style="background-color: #666666;"><span style="color: white;">Winter Squash</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">75.8</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">19.68</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">26.24</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">6.2</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">very good</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=55" style="background-color: #666666;"><span style="color: white;">Green Peas</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">115.7</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">19.56</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">26.08</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">4.1</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">very good</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=8" style="background-color: #666666;"><span style="color: white;">Blueberries</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">84.4</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">14.36</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">19.15</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">4.1</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">very good</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=145" style="background-color: #666666;"><span style="color: white;">Cranberries</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">46.0</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">13.30</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">17.73</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">6.9</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">very good</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=31" style="background-color: #666666;"><span style="color: white;">Watermelon</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">45.6</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">12.31</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">16.41</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">6.5</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">very good</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=134" style="background-color: #666666;"><span style="color: white;">Green Beans</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">43.8</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">12.13</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">16.17</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">6.7</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">very good</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=62" style="background-color: #666666;"><span style="color: white;">Summer Squash</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">36.0</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">9.90</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">13.20</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">6.6</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">very good</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=21" style="background-color: #666666;"><span style="color: white;">Carrots</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">50.0</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">7.20</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">9.60</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">3.5</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">very good</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=35" style="background-color: #666666;"><span style="color: white;">Plum</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 2-1/8 inches</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">30.4</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">6.27</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">8.36</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">5.0</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">very good</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=60" style="background-color: #666666;"><span style="color: white;">Garlic</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">6 cloves</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">26.8</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">5.62</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">7.49</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">5.0</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">very good</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=85" style="background-color: #666666;"><span style="color: white;">Basil</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">0.50 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">4.9</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">3.82</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">5.09</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">18.8</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">very good</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=71" style="background-color: #666666;"><span style="color: white;">Dill</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">0.50 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1.9</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">3.78</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">5.04</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">47.5</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">very good</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=61" style="background-color: #666666;"><span style="color: white;">Romaine Lettuce</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">2 cups</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">16.0</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">3.76</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">5.01</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">5.6</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">very good</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=48" style="background-color: #666666;"><span style="color: white;">Potatoes</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 medium</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">160.9</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">16.61</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">22.15</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">2.5</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">good</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5" style="background-color: #666666;"><span style="color: white;">Avocado</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">240.0</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">15.00</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">20.00</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1.5</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">good</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=45" style="background-color: #666666;"><span style="color: white;">Onions</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">92.4</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">10.92</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">14.56</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">2.8</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">good</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=7" style="background-color: #666666;"><span style="color: white;">Banana</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 medium</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">105.0</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">10.27</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">13.69</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">2.3</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">good</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=15" style="background-color: #666666;"><span style="color: white;">Apple</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 medium</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">94.6</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">8.37</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">11.16</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">2.1</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">good</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=28" style="background-color: #666666;"><span style="color: white;">Pear</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 medium</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">101.5</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">7.65</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">10.20</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1.8</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">good</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=49" style="background-color: #666666;"><span style="color: white;">Beets</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">74.8</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">6.12</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">8.16</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">2.0</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">good</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=26" style="background-color: #666666;"><span style="color: white;">Leeks</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">32.2</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">4.37</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">5.83</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">3.3</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">good</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=3" style="background-color: #666666;"><span style="color: white;">Apricot</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 whole</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">16.8</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">3.50</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">4.67</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">5.0</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">good</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=14" style="background-color: #666666;"><span style="color: white;">Celery</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">16.2</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">3.13</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">4.17</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">4.6</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">good</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=42" style="background-color: #666666;"><span style="color: white;">Cucumber</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">15.6</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">2.91</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">3.88</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">4.5</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">good</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=102" style="background-color: #666666;"><span style="color: white;">Peppermint</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">2 TBS</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">5.3</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">2.42</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">3.23</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">10.9</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">good</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=70" style="background-color: #666666;"><span style="color: white;">Cilantro</span></a></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">0.50 cup</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">1.8</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">2.16</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">2.88</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">28.2</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">good</span></span></td></tr>
</tbody></table>
<table style="border-collapse: collapse; border: 2px solid black; padding: 0px; width: 723px;"><tbody>
<tr style="border: 1px solid black;" valign="bottom"><th style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><span style="background-color: #666666;"><span style="color: white;">World's Healthiest<br />Foods Rating</span></span></th><th style="border-collapse: collapse; border: 1px solid black; padding: 0.25em;"><span style="background-color: #666666;"><span style="color: white;">Rule</span></span></th></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">excellent</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">DRI/DV>=75% OR<br />Density>=7.6 AND DRI/DV>=10%</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">very good</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">DRI/DV>=50% OR<br />Density>=3.4 AND DRI/DV>=5%</span></span></td></tr>
<tr><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">good</span></span></td><td style="border-collapse: collapse; border: 1px solid black; padding: 0.25em; text-align: center;"><span style="background-color: #666666;"><span style="color: white;">DRI/DV>=25% OR<br />Density>=1.5 AND DRI/DV>=2.5%</span></span></td></tr>
</tbody></table>
</div>
<h2 id="impactcookingstorageprocessing" style="font-family: 'Open Sans', Arial, sans-serif; font-size: 2em; line-height: 1em; padding: 0px;">
<span style="background-color: #666666;"><span style="color: white;">Impact of Cooking, Storage and Processing</span></span></h2>
<div style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<span style="background-color: #666666;"><span style="color: white;">The same thing that makes vitamin C so important—its ability to protect against free radical damage—also makes it very prone to damage. It is degraded by heat, oxygen, and storage. In fact, the relative instability of vitamin C in foods presents a compelling argument in favor of fresh food dietary approaches like the ones we advocate at World's Healthiest Foods.</span></span></div>
<div style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<span style="background-color: #666666;"><span style="color: white;">The vitamin C content of food starts to decline as soon as it is picked. Keeping food cool and intact will slow this process, but not arrest it. For example, broccoli stored at room temperature will lose almost 80% of its vitamin C content over a six-day period.</span></span></div>
<div style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<span style="background-color: #666666;"><span style="color: white;">Keeping your produce cool will reduce the rate of vitamin C loss. Cut spinach leaves lose all of their vitamin C at room temperature over six days. If kept refrigerated, they will retain about half of the original amount. Similarly, apples kept in cold storage will lose about half of their vitamin C in the first month, then will lose comparatively little over the next several months.</span></span></div>
<div style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<span style="background-color: #666666;"><span style="color: white;">Unlike many nutrients that are degraded by light, vitamin C content may in fact be enhanced by it, at least in green vegetables. This is because the light exposure keeps some of the plant energy production alive, even after it is picked. For instance, cold stored romaine lettuce will lose about a quarter of its vitamin C in cold storage during a week when kept dark. If it is exposed to a moderate amount of light (about 10 to 25% of the intensity of direct sunlight) during this period, it won't lose any at all.</span></span></div>
<div style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<span style="background-color: #666666;"><span style="color: white;">Long-term storage of vegetables will cost a significant amount of vitamin C. Kept frozen for a year, kale will lose half its vitamin C or more. Canning is even more detrimental, with 85% of the original vitamin C lost over the same year.</span></span></div>
<div style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<span style="background-color: #666666;"><span style="color: white;">Cooking will reduce some vitamin C from foods, but the amount of degradation will vary widely by cooking method. For example, basket-steaming broccoli for 15 minutes will reduce the vitamin C content by nearly one quarter. But if you cook that same broccoli in the microwave, you'll have almost no vitamin C when it is finished. For this reason (among others), we recommend steaming as one of the healthiest ways to prepare most vegetables.</span></span></div>
<h2 id="deficiencysymptoms" style="font-family: 'Open Sans', Arial, sans-serif; font-size: 2em; line-height: 1em; padding: 0px;">
<span style="background-color: #666666;"><span style="color: white;">Risk of Dietary Deficiency</span></span></h2>
<div style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<span style="background-color: #666666;"><span style="color: white;">The risk of dietary deficiency of vitamin C is substantial in the United States. According to data collected over 2003 and 2004, the average adult male and female both eat just a couple of milligrams more than the recommended daily intake level for vitamin C. Worse yet, about 7% of the population shows clear biochemical evidence for vitamin C deficiency.</span></span></div>
<div style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<span style="background-color: #666666;"><span style="color: white;">The risk of deficiency of vitamin C goes up as income goes down, attesting to the problem we have nationally in providing fresh food across the economic spectrum. We also see the risk of vitamin C deficiency go up as body weight increases.</span></span></div>
<div style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<span style="background-color: #666666;"><span style="color: white;">This is a shame because it is so easy to obtain a full day's supply of vitamin C. We feature a large number of recipes on our site that contain more than double the recommended amount. The seven days in our Healthiest Way of Eating sample menu contain between 365% and 741% of the daily recommendation.</span></span></div>
<div style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<span style="background-color: #666666;"><span style="color: white;">For many foods, we put together a menu that spreads the intake across multiple meals, adding up small amounts to meet a daily need. For vitamin C, it can be as easy as this—eat a serving of bell peppers. Or if you prefer, eat a serving of broccoli. This will cover your vitamin C needs for an entire day.</span></span></div>
<div style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<span style="background-color: #666666;"><span style="color: white;">In case you get tired of bell peppers or broccoli, rest assured that other fruits and vegetables can be nearly as good. In fact, you could pretty much grab any fruit we list on our site at random, along with a serving of greens, and again hit your daily recommendation for vitamin C.</span></span></div>
<div style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<span style="background-color: #666666;"><span style="color: white;">At the risk of oversimplifying, if you are eating multiple servings of fresh fruits and vegetables every day, you are getting enough vitamin C. If you are not, you may be at risk for deficiency.</span></span></div>
<h2 id="factorswhichaffect" style="font-family: 'Open Sans', Arial, sans-serif; font-size: 2em; line-height: 1em; padding: 0px;">
<span style="background-color: #666666;"><span style="color: white;">Other Circumstances that Might Contribute to Deficiency</span></span></h2>
<div style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<span style="background-color: #666666;"><span style="color: white;">Since smoking increases free radical damage, smokers will need more dietary vitamin C. The National Academy of Sciences recommends that smokers get an extra 35 mg of vitamin C every day, about the amount found in one-half of a medium orange.</span></span></div>
<h2 id="nutrientinteractions" style="font-family: 'Open Sans', Arial, sans-serif; font-size: 2em; line-height: 1em; padding: 0px;">
<span style="background-color: #666666;"><span style="color: white;">Relationship with Other Nutrients</span></span></h2>
<div style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<span style="background-color: #666666;"><span style="color: white;">Vitamin C increases the absorption of iron (especially the iron found in plant foods) and may help those at risk for iron deficiency stay out of deficit. Although some sources suggest that this should be supplemental vitamin C, the nutrient derived from food will do this, too. For those at risk of <a href="http://www.whfoods.com/genpage.php?tname=nutrient&dbid=70">iron overload</a>, you may need to be careful about combining foods rich in iron with those rich in vitamin C.</span></span></div>
<div style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<span style="background-color: #666666;"><span style="color: white;">Antioxidants in foods tend to work together in important and synergistic ways to provide protection against free radical damage. The most well-known of these connections is that between <a href="http://www.whfoods.com/genpage.php?tname=nutrient&dbid=111">vitamin E</a> and vitamin C. Specifically, vitamin C helps to protect vitamin E in people, such as smokers, who have chronic overproduction of free radicals.</span></span></div>
<div style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<span style="background-color: #666666;"><span style="color: white;">Similarly, we see the <a href="http://www.whfoods.com/genpage.php?tname=nutrient&dbid=119">flavonoid</a> class of plant-based antioxidants helping to make the free radical protection from vitamin C that much stronger. This is great news, given that the foods that are most flavonoid-rich also tend to be among our better vitamin C sources. This synergistic protection is but one of many potential explanations for why the health benefits of plant-based diets cannot be replicated by nutrient supplements.</span></span></div>
<h2 id="toxicitysymptoms" style="font-family: 'Open Sans', Arial, sans-serif; font-size: 2em; line-height: 1em; padding: 0px;">
<span style="background-color: #666666;"><span style="color: white;">Risk of Dietary Toxicity</span></span></h2>
<div style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<span style="background-color: #666666;"><span style="color: white;">The National Academy of Sciences has established a Tolerable Upper Intake Level (UL) of 2000 mg per day for adults. While it is plausible that in rare situations—particularly with a rich intake of citrus juices—an individual could be above this UL from foods alone, we are not aware of any evidence to suggest that vitamin C intake from foods ever is responsible for toxicity symptoms.</span></span></div>
<div style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<span style="background-color: #666666;"><span style="color: white;">People who supplement with large amounts of vitamin C often will experience gas and diarrhea as a result. There is some evidence to suggest that intakes of vitamin C beyond the UL may also be linked to increased risk of kidney stones.</span></span></div>
<h2 id="healthconditions" style="font-family: 'Open Sans', Arial, sans-serif; font-size: 2em; line-height: 1em; padding: 0px;">
<span style="background-color: #666666;"><span style="color: white;">Disease Checklist</span></span></h2>
<ul style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<li><span style="background-color: #666666;"><span style="color: white;">Common cold</span></span></li>
<li><span style="background-color: #666666;"><span style="color: white;">Scurvy</span></span></li>
<li><span style="background-color: #666666;"><span style="color: white;">Capillary fragility</span></span></li>
<li><span style="background-color: #666666;"><span style="color: white;">Asthma</span></span></li>
<li><span style="background-color: #666666;"><span style="color: white;">Gingivitis</span></span></li>
<li><span style="background-color: #666666;"><span style="color: white;">Gout</span></span></li>
<li><span style="background-color: #666666;"><span style="color: white;">Musculoskeletal injury</span></span></li>
<li><span style="background-color: #666666;"><span style="color: white;">High blood pressure</span></span></li>
<li><span style="background-color: #666666;"><span style="color: white;">Seasonal allergies</span></span></li>
<li><span style="background-color: #666666;"><span style="color: white;">Smoking</span></span></li>
</ul>
<h2 id="pubrecs" style="font-family: 'Open Sans', Arial, sans-serif; font-size: 2em; line-height: 1em; padding: 0px;">
<span style="background-color: #666666;"><span style="color: white;">Public Health Recommendations</span></span></h2>
<div style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<span style="background-color: #666666;"><span style="color: white;">In 2000, the Food and Nutrition Board of the National Academy of Sciences released a set of Dietary Reference Intakes (DRI) for vitamin C that included a range of Recommended Dietary Allowances (RDA) by age and gender. These are summarized in the chart below. Note that the recommendations for infants under age one are Adequate Intake (AI) standards. The RDAs and AIs are as follows.</span></span></div>
<ul style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<li><span style="background-color: #666666;"><span style="color: white;">0-6 months: 40 mg</span></span></li>
<li><span style="background-color: #666666;"><span style="color: white;">6-12 months: 50 mg</span></span></li>
<li><span style="background-color: #666666;"><span style="color: white;">1-3 years: 15 mg</span></span></li>
<li><span style="background-color: #666666;"><span style="color: white;">4-8 years: 25 mg</span></span></li>
<li><span style="background-color: #666666;"><span style="color: white;">9-13 years: 45 mg</span></span></li>
<li><span style="background-color: #666666;"><span style="color: white;">14-18 years, female: 65 mg</span></span></li>
<li><span style="background-color: #666666;"><span style="color: white;">14-18 years, male: 75 mg</span></span></li>
<li><span style="background-color: #666666;"><span style="color: white;">19+ years, female: 75 mg</span></span></li>
<li><span style="background-color: #666666;"><span style="color: white;">19+ years, male: 90 mg</span></span></li>
<li><span style="background-color: #666666;"><span style="color: white;">Pregnant women, 14-18 years: 80 mg</span></span></li>
<li><span style="background-color: #666666;"><span style="color: white;">Pregnant women, 19+ years: 85 mg</span></span></li>
<li><span style="background-color: #666666;"><span style="color: white;">Lactating women, 14-18 years: 115 mg</span></span></li>
<li><span style="background-color: #666666;"><span style="color: white;">Lactating women, 19+ years: 120 mg</span></span></li>
</ul>
<div style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<span style="background-color: #666666;"><span style="color: white;">The 2000 DRI report also included a Tolerable Upper Intake Level (UL) for vitamin C of 2000 mg for adults. Although the report does not draw a distinction between dietary vitamin C and supplements, it would be very hard to routinely go above this UL from food alone. Reflecting this, the published reports of symptoms related to excessive vitamin C intake that we have seen were all triggered by use of supplements.</span></span></div>
<div style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<span style="background-color: #666666;"><span style="color: white;">According to the DRI, smokers require extra vitamin C, and should add 35 mg to their daily RDA from the chart above. You'd find those 35 mg in a single serving of beet or mustard greens.</span></span></div>
<div style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">
<span style="background-color: #666666;"><span style="color: white;">The Daily Value (DV) of vitamin C that you'll see on food labels is 60 mg. This is one of a very few examples of a DV recommendation that is less than the newer RDA standard.</span></span></div>
<h2 id="references" style="font-family: 'Open Sans', Arial, sans-serif; font-size: 2em; line-height: 1em; padding: 0px;">
<span style="background-color: #666666;"><span style="color: white;">References</span></span></h2>
<ul>
<li style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;"><span style="background-color: #666666;"><span style="color: white;">Bruno RS, Ramakrishnan R, Montine TJ, et al. Alpha-tocopherol disappearance is faster in cigarette smokers and is inversely related to their ascorbic acid levels. Am J Clin Nutr. 2005;81:95-103.</span></span></li>
<li style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;"><span style="background-color: #666666;"><span style="color: white;">Carr AC, Frei B. Toward a new recommended dietary allowance for vitamin C based on antioxidant and health effects in humans. Am J Clin Nutr 1999;69:1086-107.</span></span></li>
<li style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;"><span style="background-color: #666666;"><span style="color: white;">Felicetti E, Mattheis JP. Quantification and histochemical localization of ascorbic acid in 'Delicious,' 'Golden Delicious,' and 'Fuji' apple fruit during on-tree development and cold storage. Postharvest Biol Tech 2010;56:56-63.</span></span></li>
<li style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;"><span style="background-color: #666666;"><span style="color: white;">Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for vitamin C, Vitamin E, Selenium, and Carotenoids. Washington, DC: National Academy Press; 2000;284-324.</span></span></li>
<li style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;"><span style="background-color: #666666;"><span style="color: white;">Frei B, Birlouez-Aragon I, Lykkesfeldt J. Authors' perspective: What is the optimal intake of vitamin C in humans? Crit Rev Food Sci Nutr 2012;52:815-29.</span></span></li>
<li style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;"><span style="background-color: #666666;"><span style="color: white;">Korus A, Lisiewska Z. Effect of preliminary processing and method of preservation on the content of selected antioxidative compounds in kale (Brassica oleracea L. var. acephala) leaves. Food Chem 2011;129:149-54.</span></span></li>
<li style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;"><span style="background-color: #666666;"><span style="color: white;">Pellegrini N, Chiavaro E, Gardana C, et al. Effect of different cooking methods on color, phytochemical concentration, and antioxidant capacity of raw and frozen Brassica vegetables. J Agric Food Chem 2010;58:4310-21.</span></span></li>
<li style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;"><span style="background-color: #666666;"><span style="color: white;">Raseetha S, Leong SY, Burritt DJ, et al. Understanding the degradation of ascorbic acid and glutathione in relation to the levels of oxidative stress biomarkers in broccoli (Brassica oleracea L. italica cv. Bellstar) during storage and mechanical processing. Food Chem 2013;138:1360-9.</span></span></li>
<li style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;"><span style="background-color: #666666;"><span style="color: white;">Sanhueza C, Ryan L, Foxcroft DR. Diet and the risk of unipolar depression in adults: systematic review of cohort studies. J Hum Nutr Diet 2013;26:56-70.</span></span></li>
<li style="font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;"><span style="background-color: #666666;"><span style="color: white;">Zhan L, Hu J, Ai Z, et al. Light exposure during storage preserving soluble sugar and L-ascorbic acid content of minimally processed romaine lettuce (Lactuca sativa L. var. longifolia). Food Chem 2013;136:273-8</span></span></li>
<li><span style="color: red;"><span style="background-color: #666666; font-family: Lato, 'Open Sans', Arial, sans-serif; font-size: 18px;">Source; </span><span style="font-family: Lato, Open Sans, Arial, sans-serif; font-size: medium;">http://www.lenntech.com/vitamins/vitamin-c.htm</span></span></li>
</ul>
copypastehttp://www.blogger.com/profile/04706417923533992585noreply@blogger.com0tag:blogger.com,1999:blog-6538483822062592506.post-87729158144037476542014-06-30T07:36:00.000-07:002014-06-30T07:36:08.712-07:00Бета-каротин<span style="background-color: #666666;"><span style="color: white;"><br /></span></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-x8bNnbRYbIY/U7F10n8NiDI/AAAAAAAAAK0/WM8cYqyLrio/s1600/186438_46646_img_220b8a6165785782f1728234197e04e9+(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-x8bNnbRYbIY/U7F10n8NiDI/AAAAAAAAAK0/WM8cYqyLrio/s1600/186438_46646_img_220b8a6165785782f1728234197e04e9+(1).jpg" height="213" width="320" /></a></div>
<span style="background-color: #666666;"><span style="color: white;">Бета-каротин входит в группу веществ, именуемых каротеноидами. В природе</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">существуют сотни каротеноидов, содержащихся в основном в апельсинах,</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">фруктах и овощах желтого цвета и темно-зеленых овощах.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Попадая в желудок, бета-каротин образует витамин А, если в организме</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">есть такая потребность. Являясь антиоксидантом, бета-каротин способен</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">уничтожать свободные радикалы сразу же после их появления и также</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">может уменьшать мышечную боль, минимизируя процесс липидной пе-</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">роксидации. В отсутствие боли вы можете заниматься чаще.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Таблица 7.1 Основные антиоксиданты</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">ВИТАМИНЫ</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Бета-каротин</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Полезные для</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">занятий свойства</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Может уменьшать выработку свободных радикалов, образующихся</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">во время занятий, и предотвращать вызванное</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">физической нагрузкой повреждение тканей; дополняет</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">антиоксидантные свойства витамина Е.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">ВИТАМИНЫ</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Лучшие пищевые</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">источники</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Морковь, сладкий картофель, шпинат, мускусная дыня,</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">брокколи, любые темно-зеленые листовые овощи и</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">оранжевые овощи и фрукты.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Побочные действия</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">и токсичность</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Не обнаружено, так как организм заботливо контролирует</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">процесс его преобразования в витамин А. Ежедневное</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">потребление 20 ООО ЕД с пищей либо в виде</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">добавок в течение нескольких месяцев может привести</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">к пожелтению кожи лица. Эта реакция исчезает после</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">уменьшения дозы.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">DRI (суточная</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">доза) для взрослых</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Не ограничена. Потребление 2500 ЕД ежедневно в виде</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">добавок считается безопасным. То же самое количество</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">вы получите, съев одну крупную морковь.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Витамин С</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Полезные для</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">занятий свойства</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Защищает соединительную ткань, способствует лучшему</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">усвоению железа; может уменьшать негативное влияние</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">свободных радикалов, образующихся во время занятий,</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">и защищает ткань от повреждения.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Лучшие пищевые</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">источники</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Цитрусовые фрукты и соки, зеленый перец, свежая капуста,</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">киви, мускусная дыня и зеленые листовые овощи.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Побочные действия</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">и токсичность</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Организм привыкает к повышенным его дозам. Суточная</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">доза, превышающая 250 мг, может навредить иммунной</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">системе. Потребление 5000—15 000 мг в сутки может</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">вызывать болезненное мочеиспускание или диарею.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">DRI для взрослых</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Женщины — 75 мг; беременные женщины — 85 мг;</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">кормящие матери — 120 мг; мужчины — 90 мг. Также</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">рекомендуется 110 мг для курящих женщин и 130 мг для</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">курящих мужчин.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">*UL для взрослых</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">2000 мг.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Витамин Е</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Полезные для</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">занятий свойства</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Участвует в клеточном дыхании, помогает формировать</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">красные кровяные клетки, удаляет свободные радикалы,</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">защищает ткань от повреждения.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Лучшие пищевые</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">источники</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Орехи, семечки, ростки пшеницы, полиненасыщенные</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">овощные масла и масло рыбьей печени.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">ВИТАМИНЫ</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Побочные действия</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">и токсичность</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Не обнаружено.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">DRI для взрослых</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">15 мг; для кормящих матерей — 19 мг.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">UL для взрослых 1000 мг.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">МИНЕРАЛЫ</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Селен</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Полезные для</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">занятий свойства</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Объединяясь с витамином Е, способствует нормальному</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">росту и обмену веществ в организме, поддерживает эластичность</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">кожи, вырабатывает глютатион-пероксидазу,</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">важный защитный энзим.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Лучшие пищевые</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">источники</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Злаковые блюда с отрубями, бразильский орех, цельнозерновые</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">блюда, яичный желток, молоко, куриное мясо,</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">морепродукты, брокколи, чеснок и лук.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Побочные действия</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">и токсичность</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Потребление 5 мг в день с пищей привело к выпадению</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">волос и изменению ногтевых пластин. Более высокие</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">дозы связаны с кишечными проблемами, усталостью и</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">раздражительностью.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">DRI для взрослых</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Женщины — 55 мкг; беременные женщины — 60 мкг;</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">кормящие матери — 70 мкг; мужчины — 55 мкг.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">UL для взрослых 400 мкг.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Медь</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Полезные для</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">занятий свойства</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Участвует в образовании гемоглобина и красных кровяных</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">клеток, способствуя лучшему усвоению железа; необходима</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">для осуществления энергетического обмена;</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">является частью супероксиддисмутазы, главного защит</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">защитного</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">антиоксидантного энзима.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Лучшие пищевые</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">источники</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Цельные крупы, ракообразные, яйца, миндаль, зеленые</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">листовые овощи и бобы.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Побочные действия</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">и токсичность</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Токсичность в редких случаях.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">DRI (суточная</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">доза) для взрослых</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Женщины и мужчины — 900 мкг; беременные женщины</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">— 1000 мкг; кормящие матери — 1300 мкг.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">UL для взрослых 10 000 мкг.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Цинк</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Полезные для</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">занятий свойства</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Участвует в энергетическом обмене и иммунных процессах.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Лучшие пищевые</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">источники</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Животный белок, устрицы, грибы, цельные крупы и пивные</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">дрожжи.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Побочные действия</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">и токсичность</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Суточные дозы, превышающие 20 мг, могут помешать</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">усвоению меди, понизить уровень хорошего холестерина</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">HDL и навредить иммунной системе.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">DRI для взрослых</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Женщины — 8 мг; беременные женщины — 11 мг; кормящие</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">матери — 12 мг; мужчины — 11 мг.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">UL для взрослых 40 мг.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Марганец</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Полезные для</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">занятий свойства</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Участвует в обмене веществ; входит в состав суперок-</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">сиддисмутазы, главного защитного антиоксидантного</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">энзима.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Лучшие пищевые</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">источники</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Цельные крупы, яичный желток, сушеный горох и бобы и</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">зеленые листовые овощи.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Побочные действия</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">и токсичность</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Повышенные дозы могут вызывать рвоту и проблемы с</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">кишечником.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">DRI для взрослых</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Женщины — 1,8 мг; беременные женщины — 2.0 мг;</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">кормящие матери — 2,6 мг; мужчины — 2,3 мг.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">UL для взрослых 11 мг.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">ЛИПИДЫ</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Коэнзим Q10</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Полезные для</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">занятий свойства</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Этот коэнзим необходим для синтеза биохимических носителей</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">энергии — молекул АТФ; мощный уменьшающий окисление тканей.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Лучшие пищевые</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">источники</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Субпродукты, говядина, соевое масло, сардины, скумбрия</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">и арахис.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Побочные действия</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">и токсичность</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Не обнаружено.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">DRI для взрослых</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Не ограничено. Дозы в 30—300 мг в сутки применялись</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">при клинических исследованиях сердечных недугов.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">* UL означает допустимую суточную дозу, установленную для витаминов и минералов,</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">которая не причинит вреда вашему здоровью.</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">Однако в настоящее время большинство клиницистов не рекомендуют</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">использовать добавки с бета-каротином. И вот почему. У людей,</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">принимавших подобные добавки в рамках проводившейся масштабной</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">программы под названием «Эффективность каротина и ретинола», был</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">отмечен повышенный процент случаев заболевания раком легких спустя</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">шесть лет после окончания данного исследования и прекращения приема</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">добавок. Эти результаты совпадают с результатами более ранних научных</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">экспериментов, согласно которым бета-каротиновые добавки не только не</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">предотвращают развитие рака легких у людей, находящихся в группе риска,</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">но даже увеличивают количество подобных заболеваний, в частности</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">среди курильщиков. Данный факт наталкивает на мысль, что в организме</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">возникает некая неблагоприятная реакция, вследствие чего разумнее потреблять</span></span><br />
<span style="background-color: #666666;"><span style="color: white;">бета-каротин в виде овощей.</span></span>copypastehttp://www.blogger.com/profile/04706417923533992585noreply@blogger.com0tag:blogger.com,1999:blog-6538483822062592506.post-88098400592349397132014-06-30T07:31:00.001-07:002014-06-30T07:31:56.634-07:00Антиоксиданты<span style="background-color: #444444; color: white;"><br /></span>
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<a href="http://4.bp.blogspot.com/-yqCm49YcEiE/U7F0vK4DFyI/AAAAAAAAAKo/9e8d3scY2dI/s1600/antioksidanti.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="background-color: #444444; color: white;"><img border="0" src="http://4.bp.blogspot.com/-yqCm49YcEiE/U7F0vK4DFyI/AAAAAAAAAKo/9e8d3scY2dI/s1600/antioksidanti.jpg" /></span></a></div>
<span style="background-color: #444444; color: white;">В последнее время среди атлетов силовых видов спорта возник ажиотаж</span><br />
<span style="background-color: #444444; color: white;">вокруг антиоксидантов — бета-каротина, витамина С и Е и таких</span><br />
<span style="background-color: #444444; color: white;">минералов, как селен, медь, цинк и марганец. Антиоксиданты помогают</span><br />
<span style="background-color: #444444; color: white;">организму бороться со свободными радикалами, химическими веществами,</span><br />
<span style="background-color: #444444; color: white;">вырабатываемыми самим организмом, которые способны нанести</span><br />
<span style="background-color: #444444; color: white;">необратимый вред (окисление) клеткам. Воздействие свободных</span><br />
<span style="background-color: #444444; color: white;">радикалов может сделать ваш организм беззащитным перед надвигающейся</span><br />
<span style="background-color: #444444; color: white;">старостью, развитием рака, сердечно-сосудистых заболеваний</span><br />
<span style="background-color: #444444; color: white;">и таких дегенеративных изменений, как артрит. Полезные для здоровья</span><br />
<span style="background-color: #444444; color: white;">спортсменов свойства основных антиоксидантов описаны в таблице</span><br />
<span style="background-color: #444444; color: white;">7.1.</span><br />
<span style="background-color: #444444; color: white;">Некоторые факторы окружающей среды, такие как курение, выхлопные</span><br />
<span style="background-color: #444444; color: white;">газы, радиация, повышенное воздействие солнца, определенные</span><br />
<span style="background-color: #444444; color: white;">лекарственные препараты и стресс, способны активизировать действие</span><br />
<span style="background-color: #444444; color: white;">свободных радикалов. И, по иронии, к этому также может привести</span><br />
<span style="background-color: #444444; color: white;">здоровая привычка заниматься спортом. В процессе дыхания клетки</span><br />
<span style="background-color: #444444; color: white;">забирают электроны с поверхности кристаллов сахара и соединяют</span><br />
<span style="background-color: #444444; color: white;">их с кислородом для выработки энергии. Во время осуществления этих</span><br />
<span style="background-color: #444444; color: white;">реакций электроны иногда сбиваются с курса и сталкиваются с другими</span><br />
<span style="background-color: #444444; color: white;">молекулами, образуя свободные радикалы. Физическая активность</span><br />
<span style="background-color: #444444; color: white;">усиливает дыхание, в результате чего образуется большее количество</span><br />
<span style="background-color: #444444; color: white;">свободных радикалов. Ученые пока продолжают изучать причины такого явления и то, как лучше защитить организм. Правда, следует отметить:</span><br />
<span style="background-color: #444444; color: white;">занятия также способствуют выработке энзимов, которые борются со</span><br />
<span style="background-color: #444444; color: white;">свободными радикалами.</span><br />
<span style="background-color: #444444; color: white;">Температура тела, которая обычно повышается во время тренировки,</span><br />
<span style="background-color: #444444; color: white;">тоже может спровоцировать образование свободных радикалов. Третьим</span><br />
<span style="background-color: #444444; color: white;">фактором этого негативного процесса является увеличение выработки катехоламина</span><br />
<span style="background-color: #444444; color: white;">во время занятий. Катехоламины — это гормоны, выделяемые</span><br />
<span style="background-color: #444444; color: white;">организмом при мышечном напряжении. Помимо многих других функций</span><br />
<span style="background-color: #444444; color: white;">они учащают сердцебиение, усиливают приток крови к мышцам и обеспечивают</span><br />
<span style="background-color: #444444; color: white;">мышечную ткань топливом.</span><br />
<span style="background-color: #444444; color: white;">Еще одной причиной появления свободных радикалов является повреждение</span><br />
<span style="background-color: #444444; color: white;">клеточной мембраны мышцы из-за чрезмерной физической нагрузки,</span><br />
<span style="background-color: #444444; color: white;">например после опускания тяжелого веса или во время бега под</span><br />
<span style="background-color: #444444; color: white;">гору. В процессе следующих одна за другой мгновенных химических реакций</span><br />
<span style="background-color: #444444; color: white;">свободные радикалы соединяются с жирными кислотами в клеточных</span><br />
<span style="background-color: #444444; color: white;">мембранах и образуют вещества, именуемые пероксидами. Пероксиды</span><br />
<span style="background-color: #444444; color: white;">атакуют клеточные мембраны, запуская цепную реакцию, в результате которой</span><br />
<span style="background-color: #444444; color: white;">образуется еще больше свободных радикалов. Этот процесс называется</span><br />
<span style="background-color: #444444; color: white;">липидной пероксидацией и может привести к возникновению боли</span><br />
<span style="background-color: #444444; color: white;">в мышцах. Таким образом, можно сделать вывод, что во время занятий в</span><br />
<span style="background-color: #444444; color: white;">организме происходит несколько сложных реакций, и каждая из них может</span><br />
<span style="background-color: #444444; color: white;">ускорить выработку свободных радикалов.</span>copypastehttp://www.blogger.com/profile/04706417923533992585noreply@blogger.com0tag:blogger.com,1999:blog-6538483822062592506.post-42348045505935279702014-06-30T04:39:00.001-07:002014-06-30T04:39:43.162-07:00Leg Stretching!<div class="separator" style="clear: both; text-align: center;">
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