Studies have shown that regular intake of bone broth increases satiety, decreases calorie intake and leads to weight loss over time.
Bone broth occupies a key place in the GAPS protocol. Bone broth can be made using bones and cartilage from beef, pork, lamb, venison, turkey, chicken, or fish. The main nutrient protein of the broth is collagen dissolved in water.
The benefits of bone broth
Collagen of meat and fish is insoluble under normal conditions, therefore, in the gastrointestinal tract, its ability to come into contact with stomach enzymes that dissolve collagen to amino acids is reduced. This makes the insoluble collagen in meat a “heavy” food product. We get undissolved collagen in food, for example, as part of lightly fried meat, as well as fried and baked meat (if the process of frying and baking was accompanied by the loss of liquid from the meat).
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Collagen, when heated in the presence of water, both contained in meat and used for cooking, as a result of denaturation, is converted into soluble glutin.
Glutin (not to be confused with cereal protein for gluten) Is a transparent viscous mass that is formed when animal collagen dissolves during heating with water.
In the stomach, glutin easily comes into contact with digestive enzymes and, under their influence, is broken down into individual amino acids that can be absorbed in the intestine. Only after the collagen dissolves do muscle tissue proteins begin to actively break down into amino acids and short proteins (peptides).
Pre-dissolving collagen makes the meat easily digestible. Such meat does not cause “heaviness” in the stomach.
For comparison, meat with undissolved collagen can stay in the stomach for up to 8-10 hours before it can move further.
The benefits of bone broth are as follows:
1) It is rich in minerals. Animal bones are rich in calcium, magnesium, potassium, phosphorus and other trace minerals – substances that are necessary to build and strengthen your own bones. Bone marrow contains vitamins A, K2, zinc, iron, boron, manganese, selenium, omega-3 and omega-6 fatty acids. Animal bones contain collagen, which when cooked turns into gelatin and provides several important amino acids.
2) Improves digestion and restores the intestines. It is known that overall health is highly dependent on the health of the gastrointestinal tract. The benefit of bone broth is that it is well absorbed and can aid in the digestion of other foods. Bone broth gelatin naturally attracts and retains fluids. It binds to water in the gastrointestinal tract and helps foods move more easily through the intestines.
3) The broth contains the amino acid glycine, which stimulates the synthesis of hydrochloric acid in the stomach. When our stomach produces a small amount of hydrochloric acid, food is unable to fully digest and it stays in the stomach longer, pressing on our esophagus and causing acid to enter it. Glycine is also an important component of bile, which we know is essential for the digestion of fat in the small intestine.
4) Broth is an effective and natural remedy for the treatment of leaky gut syndrome or leaky gut – one of the main reasons for food allergies, food intolerance and many chronic diseases.
5) Bone broth is able to cleanse the body of toxins. Again, for this we must thank glycine, which is so rich in the broth. It helps the liver to perform its main function – detoxification. It is also necessary for the synthesis of glutathione – one of the main antioxidants in our body.
6) Bone broth is essential for healthy joints and bones.
7) Broth helps fight inflammation. The amino acids in bone broth, including glycine and arginine, have strong anti-inflammatory effects.
8) Bone broth is the perfect drink for skin, hair and nails.
9) Bone broth improves sleep and brain function. Bone broth contains the amino acid glycine, which helps you relax. Numerous studies have shown that glycine improves sleep quality, helps you fall asleep faster, supports deeper sleep, it also reduces daytime sleepiness, improves memory and other mental functions.
10) Bone broth helps in weight loss. Bone broth is generally low in calories but also very nutritious. The weight loss benefits of bone broth will be noticeable over time. That being said, the gelatin in bone broth makes you feel full. Studies have shown that regular intake of bone broth increases satiety, decreases calorie intake and leads to weight loss over time.
Making bone broth
Bone broth requires bones, water, and apple cider vinegar. You can follow the following recipe.
- 4 liters of water;
- 2 tablespoons apple cider vinegar
- 1-2 kg of animal bones;
- salt and pepper for flavor.
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1. Place all ingredients in a large saucepan.
2. Bring to a boil.
3. Reduce the temperature, but keep boiling. Cook for 12-24 hours. The longer you cook, the better the flavor and nutritional value of the broth will be.
4. Let the broth cool. Strain it to remove any small bones.
To maximize the benefits of bone broth, use different types of bones: bone marrow, joints, leg bones. Adding vinegar is very important because it helps extract all the nutrients from the bones into the broth you drink.
To enhance the flavor of the broth you can add vegetables, herbs and spices. Garlic, onion, celery, carrots, parsley and thyme will complement the broth well. They can be added at the beginning of cooking.
Bone broth has its own contraindications.
You shouldn’t take it:
– with a weakened pancreas;
– with a stomach ulcer;
– children under 2 years old;
– with gout;
– with metabolic arthritis, osteochondrosis and other diseases of bone tissue;
– with increased secretion of the stomach;
– with diseases of the kidneys and urinary tract.published econet.ru…
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