Strawberries filled with cream

Tsp – teaspoon –чайная ложка

Wobbly – шатающийся, шаткий

Stem –ножка, стебель

Petal –лепесток

Whip - взбивать

Pastry bag –кулинарный мешок

Ingredients:

15 large fresh strawberries

1/3 cup (80 ml) cold mascarpone cheese (can substitute with regular cream cheese)

1/3 cup (80 ml) cold heavy whipping cream(35-40% butterfat content)

2-3 tablespoons granulated white sugar, or to taste

1/2 tsp pure vanilla extract

Preparation method:

Choose fresh strawberries that will sit flat. If you find the strawberries are a little wobbly with the stems left on, cut the green stems off so the strawberries will stand upright when placed on your serving tray. Then, with a small sharp knife, cut an "X" into each strawberry, starting at the top of the strawberry and cutting down almost to the bottom of the strawberry. (The cut should be such that the strawberry will open up but not fall apart.) Gently, with your fingertips, spread each strawberry apart to make "petals".  Set aside while you make the cream filling.

In a medium sized bowl, whip (with a wire whisk or an electric hand mixer) the mascarpone cheese, heavy whipping cream, sugar, and vanilla extract until stiff peaks form. Spoon the cream into a pastry bag fitted with a large star tip. Start at the bottom of the strawberry pipe the cream into each strawberry. If not serving immediately, cover, and place in the refrigerator until serving time. 

Preparation time 15 minutes.

Best fruit for bodybuilding

Provide – снабжать

Phytochemicals –фитохимические вещества

Convert – преобразовывать

Glycogen – гликоген (основной запасной углевод человека)

Storage form of carbohydrates –форма хранения углеводов

Fat cells – жировые клетки

Extreme measures –крайние меры

High-carb meal – пища с высоким содержанием углевода

Workout - тренеровка

Fruit provides valuable phytochemicals that benefit health. The fructose content is a concern for many because it is a type of sugar that can’t be directly utilized by the muscles. Only the liver has the capability of converting fructose into glycogen - the storage form of carbohydrates. The problem with fructose arises when the liver glycogen levels are full. As this point, fructose gets converted to fat and that helps to increase the size of the fat cells. Since we aren’t equipped with fuel gauges to tell us how full our lives are, many bodybuilders opt for avoiding fruit all together. But such extreme measures are not necessary. There are actually a few times when fruit is not only OK-it’s actually helpful.

The best time to eat fruit is immediately upon waking. While you sleep, your liver burns up it glycogen to supply needed glucose to the brain during your nightly fast. When liver glycogen levels begin to dip a signal is sent to the brain to start breaking down muscle protein to convert amino acids into glucose for the brain. When you wake in the morning you are a muscle-burning machine. At this time of the day you will not have to worry about fructose being converted to fat, so eat up. The fructose will be put to good use for restocking the liver glycogen levels and switching off the signal to burn muscle protein.

Best morning choices (pick 1 or 2):

Pineapple (1 cup diced)

Orange (1 medium)

Banana (1 medium)

Pre-workout

Another good time to eat fruit is about 30-60 minutes before a workout, particularly if you haven’t eaten a high-carb meal for several hours. The fructose will replace the liver glycogen that’s been used throughout the day, which will be used to steadily deliver glucose to the working muscles while you exercise and help to spare the glycogen in the muscle cells. This helps to prevent muscle fatigue that usually comes on strong as muscle glycogen levels begin to fall.

Best pre-workout choices (pick 1 or 2):

Pear (1 medium)

Watermelon (1 wedge)

Apple (1 medium)

Cantaloupe (1/2 melon)

Grapes (1 cup)

Strawberries (2 cups)

Raspberries (2 cups)

Post- workout

After a workout there is nothing wrong with eating some fruit to replenish your glycogen levels in both your muscles and your liver. Just remember that two servings of most fruits will only provide about 20-30 grams of carbs. For those who want to optimize muscular gains you’ll need to kick the carb grams up to at least 40-100 grams by also eating some white bread, potatoes, rice or oatmeal, or making sure the whey protein you’ll also need at this time contains at least 20 grams of carbs.

Best post-workout choices (pick 1 or 2):

Cherries (1 cup)

Peach (1 medium)

Apple (1 medium)

Cantaloupe (1/2 melon)

Grapes (1 cup)

Strawberries (2 cups)

Raspberries (2 cups)

No one ever got fat by eating plenty of fruit. Just make sure your fruit choices are well-timed and that you are relying on whole fruit for fuel – that pitcher worth of smoothie likely contains a veritable fruit horn’s worth of fructose and calories which is a bit much for a physique-minded individual. It’s not to say that the occasional fruit smoothie will kill you – it’s certainly a better indulgence than a double cheeseburger – but like most things, you will need to moderate how often you have them.

Exercise 1. Find equivalents in the text.

Которые приносят пользу здоровью, возможность превращения фруктозы в гликоген, сигнал передается в мозг, вам не придется беспокоиться, который был использован в течение дня, предотвращать мышечное утомление, после тренировки, две порции.

Exercise 2. Answer the questions.

1. What do fruit provide to improve health?

2. Can be sugar utilized by the muscles?

3. Which internal has a capability of converting fructose into glycogen?

4. What does a liver do while people sleep?

5. Which fruits are good in the morning?

6. What’s the best time to eat fruit before a workout?

7. Which fruits can people eat after a workout and why?