{"id":15459,"date":"2021-12-23T21:01:42","date_gmt":"2021-12-23T19:01:42","guid":{"rendered":"https:\/\/dietsabc.com\/?p=15459"},"modified":"2023-09-08T00:38:45","modified_gmt":"2023-09-07T21:38:45","slug":"how-the-food-preparation-effect-nutrient-quantity","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-the-food-preparation-effect-nutrient-quantity\/","title":{"rendered":"How the method of cooking affects the amount of nutrients"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"15459\" class=\"elementor elementor-15459\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-52138a19 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"52138a19\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-7d20d45f\" data-id=\"7d20d45f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7e4b6bf9 animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"7e4b6bf9\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">How the method of cooking affects the amount of nutrients<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7508dba7 elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"7508dba7\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>December 23, 2021<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2a240af1 elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"2a240af1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tNutrient-rich products can improve your health and energy levels, but how do you prepare them to retain as many nutrients as possible?\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-3d4f8429\" data-id=\"3d4f8429\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4cd235fd elementor-widget elementor-widget-spacer\" data-id=\"4cd235fd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-60c1c254 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"60c1c254\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5c84251d\" data-id=\"5c84251d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1ea444ee elementor-widget elementor-widget-text-editor\" data-id=\"1ea444ee\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The way you cook has a big impact on the preservation of the nutrients it contains. In this article we will look at how different cooking methods affect the amount of nutrients in the finished food.<\/p><pre>\u00a0<\/pre><p>Heat treatment of products <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19843593\/\" target=\"_blank\" rel=\"noopener\">improves digestion<\/a> and increases the absorption of many nutrients. For instance, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9772141\/\" target=\"_blank\" rel=\"noopener\">the proteins in boiled eggs are 180% more digestible<\/a> than those in raw eggs.<\/p><p>Respectively, the heat treatment of the products makes the products easier for us to digest and, accordingly, our body spends less energy on food processing, which on the one hand is good. However, during cooking, the amount of nutrients in them changes and both vitamins and minerals are lost:<\/p><ul><li>Water-soluble vitamins - vitamin C and B vitamins (thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9) and cobalamin (B12));<\/li><li>Fat-soluble vitamins: vitamins A, D, E and K;<\/li><li>Minerals - potassium, magnesium, sodium and calcium.<\/li><\/ul><p><a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-vitamins-and-why-do-we-need\/\" target=\"_blank\" rel=\"noopener\">You can find out more about vitamins and their role in our body HERE<\/a>.<\/p><pre>\u00a0<\/pre><h2>Cooking<\/h2><p>There are two types of cooking, which differ depending on the water temperature:<\/p><ul><li>Simmer - temperature 85 - 93 \u00b0 C<\/li><li>Boiling point - temperature 100 \u00b0 C<\/li><\/ul><p>Vegetables are usually a great source of vitamin C, but cooking vegetables lose a lot of vitamins - they are both destroyed by heat and water-soluble vitamins are washed away (if you cook soup, it doesn&#039;t matter, but when you pour potatoes you pour a lot of water into the water as well). soluble vitamins).<\/p><p>Cooking reduces the content of vitamin C more than any other cooking method, because it is both water-soluble and sensitive to heat. <a href=\"https:\/\/www.emerald.com\/insight\/content\/doi\/10.1108\/NFS-11-2012-0123\/full\/html\" target=\"_blank\" rel=\"noopener\">Broccoli, spinach and lettuce can lose up to 50% or more of vitamin C when cooked<\/a>.<\/p><p>B vitamins are also sensitive to heat and, for example, up to 60% of thiamine, niacin and other B vitamins are lost when cooking meat.<\/p><p>On the other hand, it has been shown that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3550962\/\" target=\"_blank\" rel=\"noopener\">cooking fish retains significantly more omega-3 fatty acids<\/a> than baking or cooking in the microwave.<\/p><p>If you want to keep the nutrients in fresh products to a maximum during cooking - make stews or soups (if you do not drain, you will also keep 100% of minerals and 70 - 90% of B vitamins).<\/p><pre>\u00a0<\/pre><h2>Grilling and baking<\/h2><p>Grilling is one of the most popular cooking methods, as it gives the food a great taste.<\/p><p>However, up to 40% of B vitamins and minerals (heat and nutrient-rich juices run off the charcoal) may be lost during grilling or frying - polycyclic aromatic hydrocarbons (PAHs - <a href=\"http:\/\/www.idph.state.il.us\/cancer\/factsheets\/polycyclicaromatichydrocarbons.htm\" target=\"_blank\" rel=\"noopener\">polycyclic aromatic hydrocarbons<\/a>), which are potentially carcinogenic (formed by a fat pilot on a hot surface and smoked into the product to be grilled).<\/p><p>On the other hand, when frying - whether in fat or oil - the food absorbs a large amount of oil, as a result of which additional calories and &quot;unhealthy&quot; fats are added to the food. When frying products should not be &quot;floated in fat&quot; - use a minimal amount of oil, preferably not by pouring it into the pan, but spraying with a dispenser.<\/p><p><a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-is-the-best-oil-for-frying\/\" target=\"_blank\" rel=\"noopener\">You can read more about the use of different oils and the nutrients they contain HERE<\/a>.<\/p><pre>\u00a0<\/pre><h2>Cooking in the microwave<\/h2><p>The microwave oven is a simple, convenient and safe method of cooking.<\/p><p>The loss of nutrients is affected by both the type of cooking and the cooking time (how long the product is heated). <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3894486\/\" target=\"_blank\" rel=\"noopener\">Cooking in the microwave is one of the best ways to preserve the maximum amount of nutrients<\/a>, because the cooking time is short and the effect of heat on the products is reduced.<\/p><p>Several studies have found that a microwave oven is the best method of cooking, for example, to preserve the antioxidant activity of garlic and mushrooms.<\/p><p>However, even when cooking in a microwave oven, nutrients are lost, for example - when cooking green vegetables, about 20 - 30% of vitamin C is lost.<\/p><pre>\u00a0<\/pre><h2>Baking and roasting<\/h2><p>The main difference from other types of preparation - there are no liquids that can flush out vitamins and minerals like water or add extra calories like fats and oils.<\/p><p>With this cooking method, the loss of vitamins, including vitamin C, is minimal.<\/p><p>However, the cooking time in the oven is long and cooking takes place at high temperatures - so the B vitamin content can be reduced by as much as 40% (for example, when roasting meat in the oven).<\/p><pre>\u00a0<\/pre><h2>Stewing<\/h2><p>When stewing, the food is prepared in a saucepan over medium or high heat in a small amount of water, oil or butter. The food is often mixed - so the temperature is higher and the cooking time is relatively shorter.<\/p><p>In general, stewing is a healthy way of cooking, as the preservation of liquid (water) prevents the loss of B and other water-soluble vitamins, and the addition of fat improves the absorption of fat-soluble vitamins and antioxidants in vegetables. For instance, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15927929\/\" target=\"_blank\" rel=\"noopener\">in this study<\/a> it was found that <a href=\"https:\/\/en.wikipedia.org\/wiki\/Lycopene\" target=\"_blank\" rel=\"noopener\">lycopene<\/a> blood levels increased by 80% more when people ate tomatoes stewed in olive oil.<\/p><p>On the other hand, baking has been shown to stir considerably <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24837935\/\" target=\"_blank\" rel=\"noopener\">reduces the amount of vitamin C in vegetables<\/a>.<\/p><pre>\u00a0<\/pre><h2>Frying<\/h2><p>Deep frying is a popular cooking method because the products become crispy on the outside and soft on the inside. But cooking takes place in a large amount of fat or oil and at a relatively high temperature - so all the nutrients that are sensitive to high temperatures are &quot;damaged&quot;.<\/p><p>For example - Fatty fish is one of the best sources of omega-3 fatty acids, but <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23239760\/\" target=\"_blank\" rel=\"noopener\">they disappear when frying these fish<\/a> (for instance, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3550962\/\" target=\"_blank\" rel=\"noopener\">frying tuna reduces its omega-3 content to 70-85%<\/a>, but loss of baking omega-3 is minimal).<\/p><p>Prolonged heating of the oil to high temperatures produces toxic substances called aldehydes. <a href=\"https:\/\/www.mrc-cu.cam.ac.uk\/news\/AldehydesandCancer\" target=\"_blank\" rel=\"noopener\">Aldehydes are associated with an increased risk of cancer and other diseases<\/a>. The amount of aldehyde is affected by the type of oil, the temperature and the cooking time. Reusing the oil (heating) also increases the formation of aldehydes.<\/p><p>On the other hand <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9713586\/\" target=\"_blank\" rel=\"noopener\">frying preserves vitamins C and B better<\/a>.<\/p><p>Respectively - if you like fried foods and you are not worried about the increased amount of calories (for example - fried potatoes contain about 161 calories and less than 1 g of fat, but one medium serving of french fries can contain up to 453 calories and 23 g of fat) - <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-is-the-best-oil-for-frying\/\" target=\"_blank\" rel=\"noopener\">use fats suitable for frying<\/a>, try not to reuse them and look for other sources of omega-3 if you are also frying fish.<\/p><pre>\u00a0<\/pre><h2>Steaming<\/h2><p>Steaming is one of the best cooking methods if you want to preserve as many nutrients as possible - including water-soluble vitamins, for example - steaming broccoli, spinach and lettuce reduces their vitamin C content by only 9 - 15%.<\/p><pre>\u00a0<\/pre><h2>How to maximize the nutrients in the products during cooking?<\/h2><ul><li>Use as little water as possible when cooking;<\/li><li>Do not pour the liquid left in the pan after frying the vegetables or meat - use it, for example, to make the sauce;<\/li><li>Do not peel the vegetables before cooking. Better yet, don&#039;t peel it at all to increase the density of fiber and nutrients.<\/li><li>Try to eat cooked and steamed vegetables in one or two days, as the content of vitamin C may continue to decrease under the influence of light.<\/li><li>If possible, cut the products after cooking, not before. When cooked whole, they are less exposed to heat and water.<\/li><li>Try to minimize the cooking time of the products to minimize the effects of heat on them.<\/li><\/ul><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>Remember that there are no ideal cooking methods that preserve all the nutrients - so choose the one that suits you - depending on whether you want to maximize the nutritional value of the meal, or - you just like it - but then you should pay more attention to the choice of products. because a balanced diet is the basis of both your health and beauty.<\/p><p>And - do not let the nutrients in the food drain into the sewer - cook in a small amount of water and use the resulting liquids, for example, to make delicious sauces.<\/p><pre>\u00a0<\/pre><p><a href=\"https:\/\/www.ars.usda.gov\/ARSUserFiles\/80400525\/Data\/retn\/retn06.pdf\" target=\"_blank\" rel=\"noopener\">Loss of key nutrients for different products depending on the type of 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41.4-107.6 112-107.6 60.9 0 103.6 41.5 103.6 100.9 0 67.1-33.9 113.6-78 113.6-24.3 0-42.6-20.1-36.7-44.8 7-29.5 20.5-61.3 20.5-82.6 0-19-10.2-34.9-31.4-34.9-24.9 0-44.9 25.7-44.9 60.2 0 22 7.4 36.8 7.4 36.8s-24.5 103.8-29 123.2c-5 21.4-3 51.6-.9 71.2C65.4 450.9 0 361.1 0 256 0 119 111 8 248 8s248 111 248 248z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_twitter\" role=\"button\" tabindex=\"0\" aria-label=\"Share on twitter\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-twitter\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M459.37 151.716c.325 4.548.325 9.097.325 13.645 0 138.72-105.583 298.558-298.558 298.558-59.452 0-114.68-17.219-161.137-47.106 8.447.974 16.568 1.299 25.34 1.299 49.055 0 94.213-16.568 130.274-44.832-46.132-.975-84.792-31.188-98.112-72.772 6.498.974 12.995 1.624 19.818 1.624 9.421 0 18.843-1.3 27.614-3.573-48.081-9.747-84.143-51.98-84.143-102.985v-1.299c13.969 7.797 30.214 12.67 47.431 13.319-28.264-18.843-46.781-51.005-46.781-87.391 0-19.492 5.197-37.36 14.294-52.954 51.655 63.675 129.3 105.258 216.365 109.807-1.624-7.797-2.599-15.918-2.599-24.04 0-57.828 46.782-104.934 104.934-104.934 30.213 0 57.502 12.67 76.67 33.137 23.715-4.548 46.456-13.32 66.599-25.34-7.798 24.366-24.366 44.833-46.132 57.827 21.117-2.273 41.584-8.122 60.426-16.243-14.292 20.791-32.161 39.308-52.628 54.253z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_linkedin\" role=\"button\" tabindex=\"0\" aria-label=\"Share on linkedin\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-linkedin\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 32H31.9C14.3 32 0 46.5 0 64.3v383.4C0 465.5 14.3 480 31.9 480H416c17.6 0 32-14.5 32-32.3V64.3c0-17.8-14.4-32.3-32-32.3zM135.4 416H69V202.2h66.5V416zm-33.2-243c-21.3 0-38.5-17.3-38.5-38.5S80.9 96 102.2 96c21.2 0 38.5 17.3 38.5 38.5 0 21.3-17.2 38.5-38.5 38.5zm282.1 243h-66.4V312c0-24.8-.5-56.7-34.5-56.7-34.6 0-39.9 27-39.9 54.9V416h-66.4V202.2h63.7v29.2h.9c8.9-16.8 30.6-34.5 62.9-34.5 67.2 0 79.7 44.3 79.7 101.9V416z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_telegram\" role=\"button\" tabindex=\"0\" aria-label=\"Share on telegram\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-telegram\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M248 8C111 8 0 119 0 256s111 248 248 248 248-111 248-248S385 8 248 8zm121.8 169.9l-40.7 191.8c-3 13.6-11.1 16.9-22.4 10.5l-62-45.7-29.9 28.8c-3.3 3.3-6.1 6.1-12.5 6.1l4.4-63.1 114.9-103.8c5-4.4-1.1-6.9-7.7-2.5l-142 89.4-61.2-19.1c-13.3-4.2-13.6-13.3 2.8-19.7l239.1-92.2c11.1-4 20.8 2.7 17.2 19.5z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_email\" role=\"button\" tabindex=\"0\" aria-label=\"Share on email\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg 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elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-cf3fa1a elementor-widget elementor-widget-heading\" data-id=\"cf3fa1a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Follow me on Facebook<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a53ecc1 elementor-widget elementor-widget-facebook-page\" data-id=\"a53ecc1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"facebook-page.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-facebook-widget fb-page\" data-href=\"https:\/\/www.facebook.com\/edunsportoarInetu\" data-tabs=\"\" data-height=\"200px\" data-width=\"500px\" data-small-header=\"false\" data-hide-cover=\"false\" data-show-facepile=\"true\" 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class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">Why do I want to eat all the time?<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/how-to-develop-muscle-strength-and-endurance\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">How To Develop Muscle Strength And Endurance<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-18410d24 elementor-widget elementor-widget-heading\" data-id=\"18410d24\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8cceaf9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" 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data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-22212 post type-post status-publish format-standard has-post-thumbnail hentry category-svara-samazinasana category-veseligs-uzturs tag-hormoni tag-hormonu-disbalanss\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/hormones-and-hormone-imbalance\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img fetchpriority=\"high\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/hormoni_hormonu-disbalanss-256x300.jpg\" class=\"attachment-medium size-medium wp-image-22214\" alt=\"Hormoni kas tie t\u0101di un ko tie dara?\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/hormoni_hormonu-disbalanss-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/hormoni_hormonu-disbalanss-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/05\/hormoni_hormonu-disbalanss.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/hormones-and-hormone-imbalance\/\">\n\t\t\t\tHormones - what are they, and what do they do?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>K\u0101 hormoni ietekm\u0113 m\u016bsu organismu &#8211; m\u016bsu vesel\u012bbu un izskatu? Kas ir hormonu disbalanss, k\u0101das ir t\u0101 paz\u012bmes un k\u0101 ar to c\u012bn\u012bties?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/hormones-and-hormone-imbalance\/\" aria-label=\"Read more about Hormoni &#8211; kas tie t\u0101di un ko tie dara?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-29824 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-partikas-produkti tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-happens-to-our-bodies-when-we-eat-spicy-food\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/12\/Kas-notiek-ar-musu-organismu-ja-edam-pikantus-edienus-256x300.jpg\" class=\"attachment-medium size-medium wp-image-29810\" alt=\"What happens to our bodies when we eat spicy food\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/12\/Kas-notiek-ar-musu-organismu-ja-edam-pikantus-edienus-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/12\/Kas-notiek-ar-musu-organismu-ja-edam-pikantus-edienus-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/12\/Kas-notiek-ar-musu-organismu-ja-edam-pikantus-edienus.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-happens-to-our-bodies-when-we-eat-spicy-food\/\">\n\t\t\t\tWhat happens to our bodies when we eat spicy food?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>The positive and potentially undesirable health effects of eating spicy food, and the best ways to add a kick of spiciness to your meals.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-happens-to-our-bodies-when-we-eat-spicy-food\/\" aria-label=\"Read more about Kas notiek ar m\u016bsu organismu, ja \u0113dam pikantus \u0113dienus?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-19949 post type-post status-publish format-standard has-post-thumbnail hentry category-sports tag-hiit-trenini\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/sport\/hiit-workouts\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/01\/HIIT-trenini-256x300.jpg\" class=\"attachment-medium size-medium wp-image-19950\" alt=\"HIIT workouts\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/01\/HIIT-trenini-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/01\/HIIT-trenini-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/01\/HIIT-trenini.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/hiit-workouts\/\">\n\t\t\t\tHIIT workouts\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What are High-Intensity Interval Workouts (HIIT)? What are their advantages? How to do a HIIT workout correctly?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/sport\/hiit-workouts\/\" aria-label=\"Read more about HIIT treni\u0146i\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-24722 post type-post status-publish format-standard has-post-thumbnail hentry category-svara-samazinasana tag-kaloriju-deficits tag-svara-samazinasana tag-tievesana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/targeted-fat-loss\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Vai-zaudet-taukus-konkretas-kermena-dalas-ir-iespejams-256x300.jpg\" class=\"attachment-medium size-medium wp-image-24723\" alt=\"Is targeted fat loss possible\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Vai-zaudet-taukus-konkretas-kermena-dalas-ir-iespejams-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Vai-zaudet-taukus-konkretas-kermena-dalas-ir-iespejams-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Vai-zaudet-taukus-konkretas-kermena-dalas-ir-iespejams.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/targeted-fat-loss\/\">\n\t\t\t\tIs targeted fat loss possible?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Can fat only be lost from the stomach, hips or thighs? How Fat Loss Works? Which body parts lose fat first?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/targeted-fat-loss\/\" aria-label=\"Read more about Vai lok\u0101ls tauku zudums ir iesp\u0113jams?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Nutrient-rich products can improve your health and energy levels, but how do you prepare them to retain as many nutrients as possible?<\/p>","protected":false},"author":1,"featured_media":15460,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[112],"tags":[148,147,111,74],"class_list":["post-15459","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-uzturs","tag-ediena-pagatavosana","tag-uzturvielas","tag-veseligs-uzturs","tag-vitamini"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/15459","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=15459"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/15459\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/15460"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=15459"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=15459"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=15459"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}