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      "body": "<center>![bufi0433.jpg](https://steemitimages.com/DQmTcok98Zdwt9aadyCfEZ1RAB24s2cnRXyjUh45GqAkJox/bufi0433.jpg)</center>\n\n**Asian foods are healthy, delicious and let the pounds tumble. They are the right combination to the China diet, a healthy fat burner.**\n\nThe China diet is scientifically sound and was researched for over six years, as can be read in a report by the online magazine \"elle.de\". The study involved Rutgers University in New Jersey, USA and Shanghai Jiao Tong University in China. Working together, they evaluated the impact of traditional Chinese cooking on the health and weight of subjects.\n\n## A high percentage of fiber is the specialty of the China diet\n\nThe study participants were divided into two groups. One group should eat as high-fiber foods as possible in the Chinese diet. The other group ate very well, but did not abide by any special rules.\n\nThe results were already visible after 12 weeks. The participants who ate high-fiber diets not only lost more weight than the others. They also had better blood levels because their blood sugar levels were significantly lower.\n\nThe international research team found that carbohydrates and fiber are broken down by specific bacteria in the gut. During the cleavage process short-chain fatty acids are formed. They strengthen the mucous membranes in the digestive tract, inhibit inflammation, stimulate the lipid metabolism and keep the appetite in check.\n\n## The China Diet combines Asian foods with lots of exercise\n\nBy the way, anyone who wants to lose weight with the fiber-rich Chinese diet will also lower his blood sugar level. A lot of exercise is important for the China diet to be effective . Anyone who likes doing sports anyway does not have to hold back. The sports muffle among you should try swimming or tai-chi.\n\n<center>![bufi0463.jpg](https://steemitimages.com/DQmYjw4UWdyLTnHKJXXDpjLLA5G1aZXGvxXa5UKegGNuWtx/bufi0463.jpg)</center>\n\n## The China diet: that's how it works\n\nThe good news in advance: the China diet barely bans food. Only on industrially processed food you should do without. The focus of this diet is on fiber-rich cereals, legumes and vegetables. A selection of recommended foods looks like this :\n\n## 10 PERCENT OF THE FOOD\n\nDairy products, meat and fish account for the least amount of your food. But you can drink as much unsweetened teas and still water as you like.\n\n## 15 PERCENT OF THE FOOD\n\nThat's the percentage of raw vegetables, fruits and dried fruits in your food. Lots of fresh vegetables is a feature of Asian cuisine.\n\n## 25 PERCENT OF THE FOOD\n\nA quarter of your food should consist of legumes, cooked and cooked vegetables. Especially peas, beans and lentils are fiber-rich legumes. Even the typical Asian food Soya belongs in this category . Cabbage, fennel, carrots and potatoes also provide important vitamins.\n\n## 60 PERCENT OF THE FOOD\n\nSo high should be the proportion of cereals such as rice, spelled, barley, oats, corn, rye or whole grain. This selection gives you a great variety of fiber, which are the basis of the recipes for a China diet.\n\nThe weighting of the food serves as a guideline. You should follow the percentages reasonably so that your body can maximally benefit from a China diet with the tasty Asian foods.",
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      "title": "Why we need Vitamin D.",
      "body": "<center>![1812_Liegen_gr.jpg](https://steemitimages.com/DQmerSPQuHb9mW85HnmrNRERHuXzAAsJFL1m3ERwpgcZyd2/1812_Liegen_gr.jpg)</center>\n\nMany people think fruits and vegetables are the best vital substance suppliers. However, exposure to the sun can also contribute to the supply of vital substances - namely to the supply of vital vitamin D. Vitamin D - which is also called vitamin D3 - is not a vitamin in the conventional sense, but vitamin D is rather a hormone. The body can produce vitamin D itself - provided that sufficient sunlight reaches the skin: In Germany, the sun shines an average of 128 hours per month. Germans should therefore be well supplied with the sun vitamin.\n\nCancer, cardiovascular diseases, diabetes and depression: all this should prevent vitamin D. The vitamin comes \"free house\", the body can make it in sunlight.\n\n<center>![wieso-wir-vitamin-d-brauchen.jpeg](https://steemitimages.com/DQmR9zLB1KDh7N3qVA3akLFSYpVTe8P7bFBRxD5vJdxVwVk/wieso-wir-vitamin-d-brauchen.jpeg)</center>\n\n\"Although Vitamin D3 is found in animal foods, it is the form of vitamin D that the body can produce itself when there is sufficient sunlight on our skin, whereas vitamin D2 is contained in plant foods in the body into the proactive vitamin D3, which is then converted into liver and kidney in the biologically active form. \"\n\nWe would have to stay in the sun for 15 - 20 minutes every day around lunchtime, leaving one quarter of the body surface undisturbed, so that we would be well supplied with vitamin D3 in our latitudes, at least in summer,\" says Oliver, At this time, however, many people work and stay indoors. In addition, sunscreen is often used to protect the skin from sunburn or premature aging in summer. Sonnenmilch & Co., however, prevent vitamin D3 supply via the skin: they do not pass the UV-B rays of the sun that are important for vitamin D3 formation. So there is hardly any refueling of vitamin D3 storage in the summer - and they are soon empty in the winter. In the current season, at least in our latitudes, the sun peeps too seldom through the clouds and is far too low in the sky for its UVB rays to reach the skin and stimulate vitamin D3 synthesis. That means by the end of winter at the latest, our vitamin D reserves are therefore used up. \"In comparison to sun exposure, food for vitamin D supply play the smaller role,\". In truly significant amounts, vitamin D is found in animal and vegetable foods that we traditionally rarely bring to the table: for example in cod liver or in shiitake mushrooms. In high-fat fish, offal, eggs or mushrooms vitamin D is contained in a manageable amount. One would have to eat 6-7 eggs, 10 kg curd or 1 kg mushrooms daily, to estimate the vitamin D requirement in the absence of self-synthesis by the body. According to the German Nutrition Society, this value is 20μg per day.\n\n<center>![vitamin-d-picture-alliance.jpg](https://steemitimages.com/DQmQdFet6EEHRepjJBx3tbRT8UJ2sc8yLCr1xTFKfmbHWet/vitamin-d-picture-alliance.jpg)</center>\n<center><sub>\nVitamin D pills are very popular. But are they even useful to us?</sub></center>\n\"For people who spend a lot of time in closed rooms or who are sunscreening with sunscreen and do not have vitamin D self-synthesis in their skin, it may therefore make sense to provide the body with vitamin D3 in the form of dietary supplements.\" explains Oliver Hanke. Vitamin D3 drops and capsules.",
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