Summary Points

• Ballet dancers must balance energy intake with expenditure to avoid under-fueling, which can lead to conditions like Relative Energy Deficiency in Sport (RED-S).
• A dancer’s diet should consist of 55-60% carbohydrates, 12-15% protein, and 30% healthy fats to support energy needs, muscle repair, and overall performance.
• Professional guidance from Registered Dietitian Nutritionists is vital for tailoring nutrition plans that promote health and mitigate the risk of disordered eating among dancers. Embracing the concept of ‘The Healthy Dancer®’ ensures a holistic approach to nutrition and wellness, focusing on sustainable habits, food variety, and a supportive relationship with food.

Understanding Energy Needs for Ballet Dancers

Ballet dancers require significant energy to perform at their best, as they have high physical demands. These demands mean that many dancers must be mindful of their energy intake to avoid under-fueling. Unfortunately, statistics indicate that over half of female dancers and a third of male dancers fail to meet their energy requirements, leading to potential issues such as under-fueling.

The pressure to maintain a thin body and performance anxiety can contribute to under-fueling, as dancers often misjudge their daily calorie needs. The struggle to balance energy intake with expenditure can lead to prolonged calorie deficits, increasing the risk of developing Relative Energy Deficiency in Sport (RED-S), which can impact health and performance. This condition can result in decreased endurance, increased injury, increased risk-taking, and impaired judgment. Additionally, inadequate food intake can negatively impact mental health due to performance anxiety and pressure to maintain a certain body image.

To avoid conditions like RED-S, dancers should balance their energy intake with their energy expenditure by making mindful food choices. A well-balanced diet is key to supporting dancers’ overall health and performance. Maintaining this balance supports their energy levels and demanding training schedules, which is essential for a dancer’s diet.

Macronutrient Essentials for Ballet Performance

A ballet dancer’s diet should ideally include a mix of carbohydrates (55-60%), protein (12-15%), and fats (30%) to support their energy needs. Proper nutrition is essential to ensure sustained energy levels and optimal performance.

Each macronutrient plays a unique role in a dancer’s or food group’s diet.

Carbohydrates: The Preferred Energy Source

Carbohydrates are essential for ballet and dancers to eat, as they provide the preferred energy source necessary for optimal performance. Complex carbohydrates, such as those found in whole grains, fruits, vegetables, legumes, nuts, and seeds, are particularly important. Ballet dancers should aim for 55-60% of their diet to come from carbohydrates.

Incorporating foods like ancient grains, whole grains, and other nutrient-dense options can help dancers maintain their energy levels and ensure they have enough energy to meet their calorie needs. These food choices are not only practical but also delicious and versatile, making it easier for dancers to stick to a healthy and balanced dancer’s diet.

Protein: Building and Repairing Muscle

Protein is crucial for muscle repair and recovery, helping the healthy dancer maintain their physical performance. Ballet dancers should consume between 12-15% of their diet from protein sources to support muscle repair and maintenance. Dancers should aim for 1.2 to 1.7 grams of protein per kilogram of body weight for optimal muscle recovery.

Good protein sources for dancers include chicken, fish, tofu, beans, and legumes. Incorporating a mix of animal and plant proteins, such as legumes, tofu, tempeh, quinoa, nuts, and seeds, helps dancers meet their protein needs effectively. After dance practice, it is beneficial to consume a protein-rich foods snack to aid in muscle recovery, such as a protein smoothie or a turkey sandwich on whole grain bread.

A combination of carbohydrates, protein, and healthy fats after dancing enhances muscle recovery and prepares dancers for their next session. This holistic approach to sports nutrition helps dancers maintain strong bones and supports their overall body health, making it an integral part of their sports nutrition plan.

Healthy Fats: Sustaining Energy and Hormonal Balance

Healthy fats play a vital role in sustaining energy levels and supporting overall health in a healthy dancer and body. Adequate fat intake supports hormonal balance, enhances vitamin absorption, and promotes joint health. Foods like nuts, seeds, avocados, fatty fish, and olive oil are excellent sources of healthy fats.

Dancers should aim to include a variety of nutrient-dense foods in their diet to support their energy needs and maintain hormonal balance. Incorporating these healthy fats into their meals can make a significant difference in their performance,e body weight, and overall well-being.

Timing Your Meals and Snacks

Maintaining energy levels throughout the day is crucial for ballet dancers, and a balanced dancer’s diet plays a significant role in this. Consuming three balanced meals and two to three snacks daily helps dancers sustain their energy and performance. A healthy relationship with food and a flexible eating schedule allows dancers to respond proactively to hunger cues during their rigorous training.

Emergency snacks such as dates, sports gels, or bananas are vital for dancers to stabilize energy levels, especially between meals. Ensuring a balanced intake of carbohydrates, proteins, and fats in their meals and snacks supports their performance and recovery.

Pre-Dance Nutrition

Pre-dance nutrition, as part of a balanced dancer’s diet, provides the energy dancers need for practice. Dancers need to have a meal two to four hours prior to practice. Additionally, a snack should be consumed 30 to 60 minutes before the session. Eating complex carbohydrates 3-4 hours before dancing provides sustained energy for the session.

Simple carbohydrates 30-60 minutes before dancing help avoid digestive issues. Snacks such as foods such as smoothies or carbohydrate-focused options are perfect for consumption within an hour before practice.

This approach helps dancers maintain optimal energy levels and avoid any discomfort during their performance.

Post-Dance Recovery

Post-dance nutrition, including a balanced dancer’s diet, is crucial for recovery and optimal performance in subsequent sessions. Consuming lean proteins such as grilled chicken, white beans, and dairy products is essential for muscle repair and recovery after a dance session. Hydration after dancing aids recovery and prevents muscle cramps and fatigue.

Ideal post-dance snacks include a protein smoothie, Greek yogurt with fruit, or a turkey sandwich on whole-grain bread, offering both protein and carbohydrates for recovery. This combination helps replenish energy stores and repair muscles, preparing dancers for their next practice.

Essential Micronutrients for Ballet Dancers and Bone Health

A balanced dancer’s diet, rich in essential micronutrients such as calcium, vitamin D, and iron, is crucial for the overall health and performance of ballet dancers. Calcium and vitamin D are particularly important for maintaining bone health, which is essential for dancers who are constantly on their feet. Dairy alternatives like soy or oat milk can provide necessary calcium for dancers who avoid dairy.

Supplementing with vitamin D in winter months, when sunlight is limited, helps maintain adequate levels. Iron plays a crucial role for dancers. It helps transport oxygen to the brain and muscles, which enhances their overall performance.

Fortified cereals, lentils, spinach, and tofu are high in plant-based iron. Incorporating a variety of these micronutrients into their diet helps dancers meet their nutritional needs and supports their overall bone health.

Hydration Strategies for Peak Performance

Dancers require a proactive hydration strategy as part of a balanced dancer’s diet, aiming for approximately 3 liters of water daily. Consuming water regularly throughout the day, not just when they feel thirsty, helps maintain hydration levels and supports peak performance. For intense training sessions, it’s beneficial to drink beverages that contain electrolytes to replenish lost minerals and prevent dehydration.

Proper hydration helps dancers avoid muscle cramps, fatigue, and other issues, enabling peak performance.

Common Nutritional Challenges in the Dance World

Many dancers face body dissatisfaction stemming from comparisons within their dance environment. Perfectionism and the pressure for an ideal body can lead dancers to engage in unhealthy eating behaviors. This complex relationship between food and body image increases the likelihood of disordered eating among dancers. Mental health is a vital component of a dancer’s overall well-being, and proper nutrition is crucial for mental clarity, focus, and mood stability.

Pursuing an idealized diet can foster unhealthy eating behaviors, increasing the risk of injury and emotional exhaustion. Young dancers and young athletes who limit caloric intake may experience low energy, inadequate stamina, and higher injury risk.

Over-restriction and rigid food rules can lead to disordered and restrictive eating patterns, such as orthorexia, particularly among dancers focused on weight. It’s essential for dancers to receive qualified nutrition advice to avoid these harmful practices and maintain a healthy diet, especially to prevent restrictive eating.

Mindful Eating for Ballet Dancers

Mindful eating aids digestion, prevents overeating, and reduces digestive discomfort, which is essential for a healthy dancer. Following a balanced diet and being mindful of eating habits can help dancers maintain whole-body wellness. Mindful eating is about focusing on the sensory experiences associated with eating. It also includes being aware of hunger and fullness signals.

This approach promotes a non-judgmental attitude toward food and eating foods, helping dancers develop a healthy relationship with food. Dancers should focus on their own dietary needs rather than comparing their eating habits to those of their peers.

Allowing flexibility in food choices to adapt to social situations and travel can also enhance overall wellness.

Avoiding Harmful Dietary Practices

Dancers have a risk of suffering from eating disorders that is three times higher than that of the general population. Caloric restriction in young dancers can lead to growth issues, low energy and stamina, and a higher risk of injuries. Striving for a perfect diet can lead to unsupportive and restrictive eating habits, increasing the risk of injury and burnout.

Calorie restriction and obsessive dieting can lead to metabolic issues and higher injury risk. It’s crucial for dancers to adopt a healthy and balanced diet, avoiding these harmful practices to maintain their well-being. Additionally, proper nutrition is essential for maintaining mental health, as it helps with mental clarity, focus, and mood stability.

Building a Balanced Meal Plan

Dancers should also have a meal plan to have three meals and two snacks daily to ensure consistent energy intake as part of a balanced dancer’s diet. The recommended meal pattern for dancers includes nutrient-rich carbohydrates, proteins, and a variety of foods to meet their nutritional needs. Complex carbohydrates should make up about 50-60% of a ballet dancer’s total caloric intake per single meal.

A varied diet helps dancers meet nutritional requirements and avoid monotony. Examples of balanced meals and snacks dancers eat include trail mix, grilled chicken, and nutrient-dense options prepared using a food processor. This approach to meal planning and clean eating ensures that dancers maintain optimal energy levels and performance.

Seeking Professional Nutrition Advice

Consulting with Registered Dietitian Nutritionists (RDNs) can help dancers personalize their nutritional needs and become healthy dancers. Registered Dietitian Nutritionists undergo over five years of clinical training, focusing on medical nutrition therapy and nutrition research. Continued education is crucial for dietitians to stay current with nutrition research and practices.

Dancers should evaluate their nutrition for energy levels, hormone health, and digestive health with a dietitian. It’s essential to be wary of nutritional advice that suggests counting calories, tracking macros, or keeping strict meal logs, as these can lead to unhealthy habits.

Summary

Summing up, understanding and meeting the nutritional needs of ballet dancers through a balanced dancer’s diet is crucial for optimal performance and overall health. From macronutrients and micronutrients to meal timing and mindful eating, each aspect of dance nutrition plays a vital role. Avoiding harmful dietary practices and seeking professional advice can further support dancers in maintaining a healthy and balanced diet. Additionally, proper nutrition is essential for maintaining mental health, as it impacts mental clarity, focus, and mood stability.

By incorporating these principles into their daily routine, ballet dancers can ensure they have the energy, strength, and stamina needed to excel in their performances. Embrace these guidelines and let your passion for ballet soar to new heights.

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Though gambling might seem like pure luck, it actually requires sharp intellect and strategic thinking. That’s why we recommend being in top mental shape before placing bets at online casinos, starting with your diet. It’s widely believed that what you eat can either boost or impair your decision-making skills, ultimately affecting your gambling success. Curious to know which foods can improve your poker game? Let’s explore some of the best options.

The Role of Diet in Poker Performance

Historically, food has been regarded primarily as a means to supply energy and essential nutrients necessary for bodily growth. However, its impact is far more intricate than that. A unique field of study focuses on exploring the impact of food selections on overall physical health, as well as psychological well-being. Research indicates that specific foods, particularly those rich in omega-3 fatty acids, can greatly enhance cognitive performance.

These nutrients positively influence cognitive processes related to information processing, as well as the neural mechanisms involved in memory and learning, thereby boosting mental capabilities in both the short and long term. Conversely, indulgent options like burgers or cakes are not beneficial for brain health. Such foods are typically rich in saturated fats and provide minimal nutritional benefits.

So, the foods you eat significantly impact your mental capabilities and enduring brain health. Therefore, to enhance your concentration during poker tournaments, it’s essential to make informed food choices.

Brain-Boosting Foods for Poker Success

An effective poker strategy is crucial to winning, but feeding your mind with the right products can offer you a bonus advantage while improving your overall well-being. Here’s a list of the best foods for enhancing memory and concentration. Add them to your daily diet to stay sharp and outthink your opponents at the poker table:

• Leafy greens. Vegetables like spinach, cabbage, broccoli, parsley, dill, basil, bell peppers, green peas, green tomatoes, onions, and garlic significantly benefit brain function. They are rich in vitamin K, beta-carotene, lutein, and vitamin E, which support the nervous system and curb cognitive decline.
• Fish. Famous for its rich supply of omega-3 polyunsaturated fatty acids, fish is a great option for enhancing cognitive abilities and mental clarity. Some of the best fish species are salmon, cod, and anchovy.
• Walnuts. An excellent heart-healthy and brain-boosting snack, walnuts are abundant in alpha-linolenic acid, which the body transforms into essential fatty acids such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Studies indicate that individuals who incorporate walnuts into their diet tend to achieve higher scores on tests assessing cognitive abilities.
• Berries. These fruits are rich in antioxidants that enhance memory and contain flavonoids that slow cognitive decline.
• Dark chocolate. This delightful treat contains the powerful antioxidant theobromine, known for promoting healthy aging, along with the flavonoid epicatechin, which enhances cognitive abilities such as memory retention and processing speed.

Note: For those who do not consume much fish, excellent omega-3 alternatives include avocados, flaxseeds, and olive oil. These plant-based options can seamlessly fit into your diet and improve brain health.

Coffee and Tea: Are They Useful?

Coffee is often recognized for its ability to enhance concentration temporarily, but does it truly benefit the brain? Studies have yet to arrive at a clear conclusion. On one side, it has positive effects, such as potentially slowing the progression of Alzheimer’s disease and dementia. Additionally, coffee drinkers tend to perform better on memory tests.

On the other hand, caffeine is a stimulant that can lead to various side effects, especially when consumed in large amounts. Excessive consumption can lead to increased heart rate, anxiety, and headaches. This is certainly not ideal during a poker tournament or while engaging in mentally demanding tasks. Moreover, seasoned players may struggle to maintain focus or achieve optimal performance without caffeine. Therefore, it is important to moderate its intake level.

Green tea is a more beneficial option than coffee. It has lower caffeine levels and features L-theanine, an amino acid that enhances cognitive abilities. This distinctive blend provides a boost in mental sharpness without the anxiety that frequently results from consuming too much coffee.

If you are looking to maintain a caffeine-free vigilance, regular water is an excellent choice. Staying hydrated helps with nutrient absorption and is essential for the optimal functioning of your body and mind. So, while enjoying the casino time, do not forget to drink water so you can think clearly.

What Foods Should Be Removed from Your Diet?

Supporting brain health involves choosing nutritional options and avoiding elements that can negatively affect cognitive ability. It is recommended to limit the consumption of saturated fats present in red meat and trans fats prevalent in full-fat dairy products. Fried foods should be completely avoided, as they can harm blood vessels and impede blood circulation to the brain.

Additionally, consuming sugary foods can negatively impact brain well-being. Elevated blood sugar levels are linked to a higher risk of dementia and various cognitive issues. Refined carbohydrates, such as white bread and high fructose corn syrup found in many sauces and dressings, can trigger substantial spikes in blood sugar levels. These types of foods can adversely affect memory and overall productivity.

Is It Possible to Play Without Eating?

You might not have anticipated food deprivation as a factor, but it has been explored in real-life scenarios. Research indicates that gambling while feeling hungry can impact decision-making. According to other studies, intense food cravings can lead to more thoughtful choices during gameplay. Observations reveal that people with an empty stomach often exhibit greater caution and self-restraint, which helps them steer clear of impulsive decisions. Ultimately, this can enable you to make more considered choices whenever you play on an empty stomach.

So, cooking and poker have many similarities. If you enjoy one of these activities, you can also try the other. Expanding your interests can foster personal growth and make you more well-rounded. Including healthy eating into your poker strategy is essential for both your game success and overall wellness.

In addition to regular exercise and a balanced lifestyle, fueling your body with brain-boosting foods is vital. Avoiding sugary and trans fat options will help you stay focused during online casino games. Ultimately, these choices will contribute positively to your brain health and cognitive abilities in the long run.

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This is why health nutritionists have recently been recommending that we focus more on what foods to include in our diet than what foods to exclude.

Many scientists agree that diseases such as metabolic syndrome, obesity, type 2 diabetes, hypertension and cardiovascular disease, as well as some cancers, may be partly caused by nutrition, or rather by a series of disorders in the functioning of different organs and systems, which in turn is partly caused by nutrient deficiencies or imbalances.

To prevent the development of these diseases, we need to know how different nutrients interact with each other, what effect they have on different functions of our body and how they participate in the development of chronic diseases.

Functional medicine is the study of these issues. Specialists in this field of medicine do not focus on one specific organ, but on the functioning of the whole system and its interaction with other systems. For example, immune problems can be caused by disorders in the gastrointestinal tract, since 80% of the immune system is located there.

Another example is cardiovascular disease. Oxidative stress, high cholesterol or homocysteine levels, hypertension, stress, increased glucose tolerance, etc. contribute to their development. All of these factors can be influenced by nutrition.

For example, a 2007 study led by C.P. Newman showed the importance of optimal mineral balance and how micronutrient imbalances lead to the development of chronic heart failure.

A systemic approach

Until recently, nutritional recommendations centered around certain foods that supposedly have magical healing properties or, on the contrary, are terribly harmful. Even now, most publications in non-specialized literature, magazines, newspapers and the Internet contain advice to eat more of one or the other or to exclude the third from the diet.

But in recent years, research has increasingly uncovered the significance of the interactions between different nutrients and foods. For example, a 2007 study published in the journal Circulation found that it was the combination of fish, fruit and vegetables in the diet that had an effect on reducing the risk of blood clots, rather than each food individually.

In other words, it’s not so much specific foods that matter, but a person’s diet as a whole.

The Mediterranean diet is considered by experts to be one of the healthiest dietary systems in this respect.

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But recent studies have proved that a healthy diet can prolong life, writes Nature. Previous studies have shown that tens of thousands of people died every year because of bad habits. A healthy diet reduces the likelihood of premature death.

Specialists from Norway, Australia and the UK, led by Professor Lars Fadnes conducted a study to understand how compliance with the principles of a balanced diet Eatwell influences life expectancy.

The Eatwell Balanced Nutrition Principles state that you should eat five servings of fruits and vegetables a day, eat whole grains, high-fiber carbohydrates and low-fat and low-sugar dairy products. You should also reduce your intake of red and processed meat to 70g per day and replace it with low-fat, high-protein and high-fiber foods.

According to the long-term study UK Biobank, conducted to study the influence of genetics and environment on the development of various diseases, allowed scientists to analyze the dietary habits of 467,354 participants.

Thus, according to the study, the average life expectancy of 40-year-old women with a balanced diet is 44.7 years, and men – 41.5 years, for 70-year-olds – 17.6 and 15.5 years, respectively.

For 70-year-old women and men, the increase would be 4.4 years (UI 3.6-5.4 years) and 4 years (UI 3.4-5.1 years), respectively.

Which foods are the healthiest

Whole-grain foods, nuts and fruits contributed the most to improved health. And reducing consumption of sugary drinks and processed meats also had a positive impact on health.

The scientists concluded that the results of the study could help shape health policy in different countries. They suggested using different methods to stimulate healthy eating, such as increasing taxes on unhealthy food.

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It would be useful to understand what genetically modified foods are. Why are they called that, and what distinguishes them from “regular” food? And why do they cause so much controversy and discussion?

What is a genetically modified organism?

Let’s go back to school biology classes. Any plant or animal has thousands of specific traits. A specific gene, a small particle of a DNA molecule, is responsible for the presence of these traits. It determines the presence of a particular trait in an animal or plant. If you remove the gene responsible for a particular trait, the trait itself will disappear. And vice versa: when you add a new gene, you get a new trait. A genetically modified plant can be called a mutant, or a genetically modified organism.

Genetically modified foods are foods derived from transgenic (genetically modified) organisms. This means that foreign genes or genes from another organism are introduced into one organism.

Introduction of genes from one organism into another

Modern science has reached such a level of development that it is quite a solvable task to remove or add a few genes, and at the end of the 20th century, experiments on artificially altering (modifying) plants and animals became very popular and widespread.

Let’s look at some specific examples. Why do you think tomatoes can be stored for a long time without losing their presentation and taste? It turns out that they got the frost resistance gene from the polar flounder. A tomato can stay green for a long time at a temperature of +12°C, but when it gets warm, it immediately turns red. Another striking example is the well-known potato pest, the Colorado potato beetle. Thanks to genetic engineering and a gene derived from a scorpion, potatoes lose all their appeal to this inveterate enemy. And bread with the addition of genetically modified enzymes does not go stale for a long time.

Genetic modifications have two main goals: to improve the nutritional properties of food and to increase yields.

The first goal has been developing very slowly and is not as widespread. Among the achievements in this area to date are: rice enriched with vitamin A; tomatoes. Iron-enriched tomatoes and soybeans with improved fatty acid content.

Another area of development of genetic modifications is aimed at increasing productivity. There are three ways to achieve this goal: the introduction of pest resistance genes, climate resistance genes, and pesticide resistance genes. Much more effort, attention and resources are devoted to these genetic modifications, and they form the basis of modern genetically modified organisms.

Genetically modified tomatoes

Genetically modified foods are foods derived from transgenic (genetically modified) organisms. This means that foreign genes are introduced into one organism or the genes of another organism are modified, mainly soybeans, corn, and rice.

Advantages and disadvantages

Before we completely reject or fanatically accept any innovations, we need to remember that there are two sides to a coin. In order to make a decision, you need to weigh all the positive and negative aspects.

Genetically modified organisms are able not only to grow like their predecessors, but also to survive in conditions where old varieties died (for example, due to different weather conditions). Many of them are not afraid of unexpected frosts, floods, or droughts. The rhizomes of some plants have become so developed that they can retain the maximum amount of moisture. And those varieties that used to be sensitive to low temperatures have become more resistant, which, in turn, has led to the plants entering the period of active growth earlier. New fast-growing varieties of grain crops have also been developed.

The world’s population is increasing every year, and genetically modified foods are designed to save the world’s younger generation from starvation.

Genetically modified foods that are able to protect themselves from insects and pests are characterized by high yields and, as a result, lower production costs.

Resistance to a variety of pests allows for less pesticide use than is required by traditional technologies.

Vegetables and fruits that can resist viruses, bacteria, and fungi have been developed.

Scientists are working to develop varieties of tomatoes and potatoes that contain vaccines and medicines for third world countries, where they will be grown and will not require special storage methods.

Some tree species are bred specifically to eliminate pollution.

The other side of the coin – why many people oppose GM foods

• Most countries do not have laws regulating the production and consumption of GM foods;
• Consumers do not know what they are buying and how it will affect their health. For example, a gene from a snowdrop introduced into potatoes for resistance to the Colorado potato beetle causes an increased content of plant pectins, which is unfavorable for mammals. This product affects the immune system, intestines, and can cause kidney, liver, and brain diseases;
• There is no information on the products about the substances present in the products and their amounts;
• Environmentalists are concerned that an ecological disaster could occur if genetically modified forms penetrate the wild. For example, when some plants are cross-pollinated, they will acquire a gene for resistance to pesticides and pests, and their reproduction will become uncontrollable;
• In addition to environmental risk, there is also food risk. Some foods can cause an allergic reaction. An ordinary product, such as a tomato, that contains a fish gene that is invisible to the eye can trigger an allergic reaction in a person who is not tolerant of fish.

Genetically modified foods on store shelves

Most of the registered genetically modified foods are soy-based. Soy is a component of refined oils, margarines, baking fats, mayonnaise and other salad sauces, cooked sausages, cereals and breakfast cereals, pasta, and even baby food if milk powder is used to replace soy milk. Emulsifiers, fillers, and thickeners used as food additives in culinary products are made from soybeans.

Along with soy products, genetically modified foods include those containing corn. Popcorn, which is sold everywhere on the streets, is almost always made from genetically modified corn.

Beautiful, glossy, large, defect-free tomatoes, peppers, strawberries and other vegetables and fruits are very likely to be genetically modified. During the ripening process, vegetables and fruits emit ethylene gas, which accelerates their wilting. Genetically modified foods contain a gene that is resistant to ethylene, which allows the fruit to stay fresh and preserve its presentation for a long time.

Almost all GM products on store shelves are imported. Unfortunately, we don’t currently recognize which of them are natural and which are not. While in the West, genetically modified foods with special labels have long been openly displayed on the shelves, and consumers know what they are buying.

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The founder of modern technology is considered to be William Frederick Gerik, who introduced the very term “hydroponics” and realized the idea on an industrial scale.

Types of hydroponic systems

There are these main types of hydroponic systems:

• wick;
• drip irrigation;
• tidal;
• aeroponics;
• floating platform or DWC;
• nutrient bed technique.

The choice of system for a plantation depends on the farmer’s needs and resources. To understand what hydroponics is, let’s break down the features and benefits of each type in more detail.

Wick system

This type is one of the most affordable because it does not require special equipment. A wick or cord is passed through the bottom of the pot and immersed in a nutrient solution, which is gradually absorbed and transferred to the roots.

The method is ideal for ornamental crops and cultivation of small-sized vegetables. But note that oxygen access to the solution tank is limited and plants do not develop as quickly due to the passive method of nutrient delivery.

Drip irrigation system

With drip irrigation, the nutrient solution is delivered directly in droplets to the roots through a system of tubes and nozzles. The circulation is controlled by a timer and adjusted according to the needs of the plants. If the system is reversible, excess liquid is redirected back to the reservoir and then used again. Drip irrigation provides precise nutrient dosing and minimal water loss. In a non-reversible system, the pump is adjusted so that no excess nutrient liquid remains.

If you are going to use this method of growing, be aware that regular preventive cleaning of the equipment is necessary to avoid clogging.

Tidal system

The hydroponics method involves the use of a tidal system. In this system, the nutrient solution is poured in at a certain time, according to a timer. When its supply stops, it is drained back into the tank by gravity through special holes. The process is repeated several times a day.

An unforeseen power outage or power surge can negatively affect the growth and development of plants.

Aeroponics

Plants are grown in an airy environment where their roots are enveloped in a mist of nutrient solution. The system ensures that oxygen is highly available to the roots so that they are better able to absorb nutrients, which accelerates plant growth.

This system also minimizes water use and allows precise control of the nutrient composition. But it is important to keep an eye on the timer, adjust it and clean the equipment constantly.

Floating Platform or Deep Water Culture

Plants are placed on floating materials such as foam or special floating nets, with the roots fully submerged in the nutrient solution. Oxygen is delivered by an air pump.

This method of hydroponics is effective for small crops that need a lot of water. For larger crops, additional supports or clamps must be used.

Nutrient bed technique

The plants are in a container with an irrigation channel. By flowing down the channel in a thin layer, the nutrient solution bathes the roots and returns to the tank. The solution can be distributed either cyclically or continuously. Cyclic feeding provides better aeration of roots, but is difficult to implement.

The main disadvantage of this approach is the dependence on the pump. Breakdown or sudden power failure can lead to rapid drying out of roots. Also, this technology is not suitable for growing crops with large and developed root systems.

Advantages of hydroponics:

• High performance. Thanks to optimal water and nutrient control, you can get more yields. Plants mature 25% faster than in the ground;
• Space saving. Plants receive their nutrition directly, so the roots do not spread across the plot and take up less space;
• Water saving. Hydroponics uses significantly less water because the liquid is circulated and reused;
• Minimize pests. No soil reduces the risk of disease and pests, reducing or avoiding pesticide use altogether;
• Nutrient control. You can control and provide your plants with the right amount of nutrients on your own, while they are easily leached from the soil;
• The ability to grow plants year round. Hydroponics is easy to use indoors, allowing you to control the climate of your plantings;
• Absence of weeds. Hydroponic systems are adapted for the growing phase, not the germination phase, so weed seeds do not germinate.

Among the disadvantages:

• High equipment costs. Initial investment can be significant, especially when using more sophisticated technologies such as aeroponics or artificial light systems;
• Requires careful monitoring. Parameters such as pH and nutrient levels must be constantly monitored and adjusted;
• Dependence on electricity. Pumps, lighting and control systems require a continuous supply of electricity to operate;
• Need for preventive cleaning of the system. Tubes must not be allowed to clog.

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The study was shared by the online encyclopedia britannica. We are living organisms and part of the system around us. Therefore, the body adapts to the changes happening around us.

The body gives a reaction to heat – it sweats. For thermoregulation in the body is responsible hypothalamus – a bundle of nerve cells that is located in the human brain. In addition to thermoregulation, it controls the processes of hormone production, responsible for hunger and thirst, blood pressure and coordination of circadian rhythms.

If the temperature outside rises, the hypothalamus is signaled through the body’s thermoreceptors to cool the body. It then heats up even more or sweats.

During digestion, the body produces a lot of heat to maintain body temperature. This is why it can be quite difficult to eat in the heat, because when the skin is heated, it is quite difficult to continue to do so with lunch or dinner.

The hypothalamus reduces appetite, so you do not want to eat in the heat, so as not to heat up the body unnecessarily. And of the hormones responsible for hunger is ghrelin. After being synthesized in the stomach, it goes to the hypothalamus.

After that, we start to feel hunger. When the body and the body is overheated, the hypothalamus is engaged in the cooling process, so it does not respond to the hunger hormone. This is why appetite is reduced.

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Perfect Day: artificial ice cream

Perfect Day creates milk proteins (casein and whey) identical to those found in milk by fermenting mushrooms. Last year, the company introduced its first commercial product, an all-plant dessert developed in collaboration with the Brave Robot ice cream brand.

Apeel: longer shelf life for fruits and vegetables and less plastic
The company is known for creating plant-based coatings for foods that increase their shelf life. Recently, Apeel introduced a shell specifically for apples, and also supplied cucumbers without plastic packaging to more than 100 Walmart stores, removing 27 kg of plastic from the annual supply chain.

AI cameras monitor kitchen order in Shanghai restaurants

KanKan has developed AI-powered cameras that make sure that chefs and their assistants wear masks and caps. Artificial intelligence instantly detects any deviation from sanitary standards and saves images with details of the violation, which are then reviewed by healthcare institutions in China. So far, the technology is used in 200 restaurants, but in the near future it is planned to be implemented in 2,000 more facilities and then distributed to all catering establishments in the country.

Winnow Solutions: controlling food waste

London-based Winnow Solutions develops technology for catering and hotel organizations that helps reduce food waste and financial costs. Special devices track food consumption through weight monitoring, thereby showing staff the value of what they throw away. The new AI-powered version of Winnow Vision is used by IKEA and Armani Hotels.

The food factory in the German city of Heppenheim is one of the largest enterprises in Europe. It produces 500 liters of Langnese ice cream every minute. To cool the finished product, the factory uses liquid ammonia, which can cause severe chemical burns. To protect employees, the plant’s management has installed sensors that respond to ammonia levels. When the concentration of the substance in the air becomes high, alarms are triggered, employees are notified and can evacuate.

Artificial intelligence and the Internet control water production

Startup Wi-Next creates devices and programs for collecting data from industrial machines, including those in the food industry. The company has developed receptors that are installed on the production line of bottled water. Using the devices, factory workers check how full each bottle is. The data from the sensors is sent via Wi-Fi to the Wi-Next program and then sent to the cloud. The information can then be analyzed to understand how to adjust or improve the production process.

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The design of the vertical farm protects crops from weather disasters and guarantees a full harvest. Ideal conditions are maintained through a system of temperature, carbon dioxide and humidity control, thereby increasing the yield per hectare by four to six times compared to traditional cultivation in the fields. Vertical farms produce only organic products and get five times the yield of grain, vegetables and fruits as in standard field cultivation. Beds on shelves and containers with soil do not depend on weather variability, protection from pests, and do not require large sown areas.

Singapore-based Sky Greens has built the world’s first commercial vertical farm. The 38-tiered tower, which resembles the letter “A,” revolves around aluminum beams, thus ensuring the correct distribution of water, sunlight, and air for plants. But it is not necessary to build separate buildings to create vertical farms – abandoned plants and factories can be used. AeroFarms constructed a vertical farm in a former foundry building and now produces 30 harvests a year, growing 900 tons of vegetables. Their Finnish counterparts, Exsilio Oy, developed the concept of the EkoFarmer mobile urban farm in the form of a 13-meter-long container that contains several shelves with beds for growing vegetables, herbs, and leafy greens. The farm requires only water and electricity to operate, so it can be installed next to a restaurant, shop, or near residential buildings, and can be easily transported from one point of the city to another.

The only drawback of vertical farm technology is its high cost: initial investments of $200 million to $500 million are required. Such cash outlays affect the cost of products grown in a vertical farm, which so far negates all arguments about the environment and increased production.

Benefits and harms of artificial food

Modern nutritionists recommend eating as many natural products as possible, and marketers actively promote the word “natural” as a synonym for safety and health benefits. Against this backdrop, the development of new technologies for growing artificial food does not fit into the concept of healthiness. And the question arises: how healthy is such food and why is it necessary to create it?

There are many arguments in favor of artificial food: using the principles of engineering in biotechnology to create products of the future, we can overcome the threat of world hunger, protect animals and the environment. More than 50% of greenhouse gases are produced by the meat industry, and about 1900 liters of water are consumed to produce half a kilogram of meat. Due to the constant use of antibiotics in the process of raising poultry and cattle, eating meat produced in a traditional way increases the risk of cancer by 20%. And test-tube meat is free of harmful bacteria and viruses, which almost completely eliminates the risk of human infection with bird and swine flu, rabies, and salmonellosis. It can also be used to reduce the number of heart diseases by regulating the fat content of artificial meat.

Savings in the production of artificial products is another argument in its favor. For example, to produce 1 kg of poultry, pork, and beef, 2, 4, and 7 kg of grain are required, respectively. Growing meat in the laboratory will eliminate waste and surplus, save feed, natural resources, and energy consumption. According to research conducted by scientists from the Universities of Oxford and Amsterdam, Hannah L. Tuomisto and M. Jost Teixeira de Mattos, the technology of growing meat in vitro will reduce energy consumption per unit of production by 35-60% and reduce the land area required for production by 98%. And when using the technology of vertical farms for growing plants, water consumption is reduced by 95%. The environment is also in favor of artificial products – their production can reduce environmental impact by up to 60%.

But there are also disadvantages. One is the amount of heat and electricity required to produce artificial meat on a massive scale. The costs are considerable, and its environmental impact can be on the same scale as that of traditional meat production. The transition to artificial products will also have a serious impact on farmers, displacing their business if demand for traditionally grown products decreases. Companies that are currently investing millions of dollars in the creation of artificial food hope that in the future their investments will pay off with interest, because everyone wants to be healthy, live on a green planet and not go hungry. And with a skillful marketing pitch, people will be happy to buy artificial foods – today, many people are thinking about the environment and animal protection.

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Meat from a test tube is an escape from the greenhouse effect

The active development of livestock farming and the increasing use of land resources for growing fodder are gradually worsening the ecology of the globe. Cattle, along with large enterprises, are one of the main polluters of the environment. In many countries, livestock farms emit more greenhouse gases than all cars, airplanes, and thermal power plants combined. At the same time, livestock are increasingly competing with humans for resources because they require large spaces, food, water, electricity, and fuel. In the UK, 90% and in the US, 70% of agricultural land is used for pasture or planted with animal feed.

There will soon be nowhere to increase the production of animals for human consumption – this is a dead end for the planet’s development. That’s why scientists and large investors have been developing artificial meat and other products for several years to provide humanity with the necessary volumes of food. And they have all come to the same conclusion – it is necessary to create artificial meat that will taste like regular meat, but will be much healthier.

NASA scientists were among the first to think about in vitro meat in 2001, when the technology was needed to provide adequate nutrition for astronauts on the ISS. Today, the production of artificial meat is reaching commercial scale. In 2013, Mark Post, a professor at Maastricht University, was the first to demonstrate test-tube-grown meat to the world. His “artificial cow hamburger” weighing 140 grams was virtually indistinguishable in taste from the natural one. However, the cost of its production at that time amounted to 330 thousand dollars. But in just a few years, further technological developments reduced the cost of the process by almost 30 thousand times. Today, the price of artificial meat is about $60 per kilogram, and an artificial hamburger costs about $10.

The age of artificial intelligence: will humans survive?

The technology of growing meat consists of three stages: first, animal stem cells, from which muscle tissue develops, are taken and placed in a nutrient medium necessary for cell growth and division. Then a piece of real meat is introduced into it – the basis around which new cells grow. The next step is to maintain cell movement and temperature, and supply the cells with oxygen and nutrients. To do this, bioreactors are created in the laboratory, where meat cells grow, enriched with oxygen and removing their waste products. And after a while, meat appears in the tubes, which can be cooked and eaten. To date, there are two types of artificial meat: unbound muscle cells and muscles formed from fibers. In the near future, it is planned to grow whole steaks to meet all the demands of the population.

The main problem with the existing method of growing meat is the use of live fibers supplied by donor animals. The American company Just has solved this problem and in 2018 launched the production of artificial meat without the use of whey, which is the most expensive and ethically controversial component in the process of growing meat. Just managed to reduce the cost of the production process, and soon the US market will see inexpensive sausages, hamburgers, and nuggets made from artificial meat grown without the use of donor animal cells. The cost of such meat is comparable to the price of regular meat. And if their taste is indistinguishable from natural meat, they will be able to push traditional meat products in sales.

Artificial eggs and milk – clean food without allergens

Dairy products made from plant-based ingredients already account for 9% of the US market. The California-based startup Perfect Day decided to offer customers a new type of artificial milk based on genetically modified yeast. The DNA of nutritional yeast was genetically modified, after which its microorganisms produced milk proteins, including casein, lactoglobulin, and lactalbumin. The production process resembles brewing, and the finished product, according to the company, has most of the properties of cow’s milk. Perfect Day also promotes its technology as a basis for creating imitation cheeses and various yogurts. At the same time, milk based on GMO yeast is not contraindicated for people suffering from allergies and intolerance to milk bacteria.

Egg-free vegan eggs have long been popular among people who do not consume animal products. Beyond Eggs, which are artificially produced, went on sale in the United States in 2013. The plant-based eggs are free of antibiotics, cholesterol, and harmful microorganisms. Bill Gates noted their environmental friendliness and ethical production “without the use of chickens”. These eggs are made from a vegetable cocktail that includes more than 12 ingredients. The producers have managed to fully recreate all the properties of eggs that are necessary for making omelets and baking. And today they are working on the development of artificial eggs with a texture that is indistinguishable from natural eggs.

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