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Five benefits of the most popular fruit in the world | bananas

bananas-tips-food


bananas-tips-food

Five benefits of the most popular fruit in the world | bananas

Although it is a fruit that grows strictly in the tropics, there is hardly any part of the planet where bananas are not valid for the most popular fruit. There are a number of reasons, but they are much more than just taste and convenience that characterize bananas.

It is a whole series of phenomenal impact that the composition of bananas has on the human body. Interestingly, the phase of maturity banana largely determine their impact on the human body, as the scientists demonstrated that bananas are changing their chemical composition when ripe.

This means that for the extraction of specific benefits from the consumption of bananas, should be able to choose the very color of the banana, be it of a greenish, clear yellow, or ripe bananas whose skin is prevalent brown

1.They give you energy

Within less than half an hour, bananas proven allow a large increase in energy in the body. Whereas an average banana has 89 calories, the energy produced during the decomposition, can be used for a long time through physical activity.

2. Eliminate Stress

Ingredients bananas stimulate the secretion of the hormone of happiness, a favorite of the hormone that makes people feel happier, and for which greatly reduces discomfort, anxiety, depression and stress.

3. fighters against cancer

As mentioned at the beginning, for the specific benefits of bananas is very important to choose the bananas at a certain stage of maturity. So for a fantastic effect of stimulating the production of white blood cells, necessary to choose a dark yellow bananas.

4. Helps against constipation

The problem of constipation is usually created as a result of lack of fiber in the diet, which is not able to digest and which thus pass through the gastrointestinal tract, helping to better functioning of the intestine.

5. Strengthen bones

In addition to the standard needs a man to ingredients in food that strengthen bones, athletes are persons who should pay special attention to this question, since its skeleton exposed many times greater challenges. Bananas are foods that are not too rich in calcium, but they contain micronutrients that enhance the absorption of calcium from all the food that is ingested.

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The oldest bodybuilder died | R.I.P. Manohar Aich

R.I.P.-Manohar-Aich-died


R.I.P.-Manohar-Aich-died

The oldest bodybuilder died | R.I.P. Manohar Aich

Aich son announced that his father died on Sunday due to health problems caused by old age …

The celebrated Indian bodybuilder and former Mr. Universe Manohar Aich died in the eastern Indian city of Calcutta in 104 years.

Aich grew up as a small boy, and throughout life is overcome numerous obstacles, poverty and stay in prison, in order to reach fame.

Manohar-Aich

In London in 1952 won the title of Mr. Universe, a home to come back as a hero. Many boys begin to engage in this sport inspired by his success.

He has won several titles in the Asian competition. He was known as “Pocket Hercules”, because he was a high 150 centimeters.

Aich is often said that the secret of longevity, ability to trouble accepting lightly and to be happy during difficult periods in life. He claimed that he had seen with a diet of milk, fruits, vegetables, rice, lentils and fish maintain health.

https://www.youtube.com/watch?v=K8JioxLVMqg

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After workout | Best foods to eat

After workout Best foods


The day after my workout
The day after my workout

After workout

Call me crazy
but i love
SUFFERING
the day after my workout

Best things to eat after a workout

Eggs
-70 calories each, 6.3 grams of protein
-one of the few foods that naturally contain vitamin D
-raw eggs have no advantages over cooked ones. In fact, cooking eggs allows your body to absorb almost twice the amount of protein.
Quinoa
-contains far more vitamins, protein and fiber than brown rice, and requires less time to prepare
Orange Juice
-vitamin C
-you’ll also get significantly more potassium than you would from popular sports drinks
Kefir
-fermented milk drink made from probiotic bacteria
-one cup of kefir contains 11-14grams of “complete proteins”,which don’t occur normally in the body
Bannanas
-fast-acting carbs will help restore your body’s levels of glycogen, which helps rebuild damaged muscles
-they provide lots of wonderful potassium.
Salamon
-large dose of protein
-anti-inflammatory omega-3s for rebuilding your muscles
Bluberries
-give your body a huge antioxidant boost
-triple your rate of recovery after intense workouts
Dried Fruit and Nuts
-quick protein and carbs
-half cup contains 34 grams of protein
Sweet Potatoes
-vitamins and nutrients (vitamins B6,C,D,magnesium,potassium)
-healthy dose of carbs
Water
-hydrate properly feel great and stay energized

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How to have a healthy diet with a small budget

small budget


How-to-have-a-healthy-diet-with-a-small-budget

How to have a healthy diet with a small budget

Many people think that it is increasingly difficult to keep healthy, especially if you do not want half of their income each week to spend on food.

The consumption of cheap and processed meat poses serious health risks, but finding quality alternatives that you can afford is not easy. According to a study conducted at the University of Washington, a healthy diet can cost up to 10 times more than eating fast food.

Let us not forget how expensive can be bad health, especially when we bring ourselves to a chronic condition. If you continually eat healthy foods, you will enjoy increased energy levels, high immunity, cognitive performance, and will generally feel better.

How do we solve this dilemma? Fortunately, a healthy diet is not as expensive as some think.

If you are willing to do a little diet plan and add variety to their habits of eating, you can eat healthy without going bankrupt.

Cheap sources of healthy protein and fat

EGGS – One of the best sources of protein, with about 6 grams per egg, and are also a great source of healthy fats. Eggs also have some other positive impacts on health such as reducing the risk of thrombosis and increasing concentrations of lutein and zeaxanthin (powerful antioxidants) in the blood.

If you are afraid that the cholesterol in eggs increases the risk of heart disease, this myth was completely demolished in many epidemiological and clinical research. Eggs are difficult to surpass in both price as well as nutritional value.

eggs-healthy-food

CHICKEN BREAST – There’s a reason why individuals who practice eating so much chicken: is cheap, has a high proportion of protein and little fat. Half a kilo of chicken breast contains about 130 grams of protein. It is true that the ratio of omega-6 and omega-3 fatty acids in poultry is not uniform (about 10: 1, while the beef is about 2: 1), but this imbalance can be easily replaced by the addition of fish oil or by eating oily fish, such as tuna , trout, herring, sardines or mackerel (which everyone should eat anyway).

Almonds – Favorite nuts. They have a high nutritional value and great taste. A handful of almonds (about 15 pieces) contains 9 grams of healthy fat, 4 grams of protein, and less than 4 grams of carbohydrates. Like eggs, come with several additional benefits to our health – eating almonds is associated with a reduced risk of diabetes and reducing body weight.

Go well with granola or muesli, and oatmeal. You can prepare and freshly ground almond butter. Excellent without supplements, but even better in combination with fruits like bananas or apples.

Almonds-healthy-food

Fasting cheese – 250 to 500 grams of low fat fresh cheese, 30 to 60 grams of protein and very little fat. A great taste with a little salt and pepper, or in combination with fruit.

Avocado – This is one of the best sources of unsaturated fat (an avocado contains about 15 grams), which improves cholesterol levels, reduces the risk of cardiovascular disease, and improve brain function. In addition, the avocado is full of phyto-chemicals that are useful in the fight against cancer.
There are several ways to prepare, not just guacamole. Excellent combined with eggs, in soups, and in various sauces with tomatoes. Prices vary depending on the season, demand and the level of production, each piece can be used for two meals.

Cheap sources of healthy carbohydrates

They play a vital role in the diet of individuals who exercise. The most popular form of carbohydrate is processed fast food, which can pose serious health risks of long-term consumption. On the other hand, regular intake of nutritionally rich carbohydrates is associated with a reduced risk of chronic diseases. Read below what are the best sources of cheap and healthy carbohydrates.

Oatmeal – One cup of dry oat bran contains more than 100 grams of carbohydrates, 26 grams of protein and 11 grams of fat. Are a great source of dietary fiber. Studies have shown that oatmeal reduces LDL (bad) cholesterol.
Oatmeal is the basis of the diet of many bodybuilders – you can even replace the flour with ground oatmeal in the preparation of bread and cakes.

Oatmeal-healthy-food

BEANS – Black beans are an excellent source of carbohydrates, but also potassium, calcium, folic acid and fiber. One cup contains about 40 grams carbohydrates, 15 grams of protein and about 1 gram of fat. Cook it and serve it as a side dish or make a soup or a sauce of beans.

BROWN RICE. One cup contains about 45 grams of carbohydrates, 5 grams of protein and 2 grams of fat, and there are nearly 4 times more fiber than white rice, and more vitamins, minerals and other beneficial nutrients.

Research has shown that high levels of consumption of refined grains such as white rice, associated with an increased risk of developing type 2 diabetes, which is the usual consumption of grains such as brown rice, is associated with a reduced risk.

FRUITS – You can not go wrong with fruit. A good selection of the grapes, apples, bananas and oranges, full of antioxidants, vitamins, minerals and fiber.

Potatoes – batata or sweet potato gives you a feeling that today is the day of cheating, even if you do not do. They can be sweet as a dessert, filled with vitamins and other micronutrients. One cup of mashed sweet potato contains about 60 grams carbohydrates, 4 grams of protein and less than 1 gram of fat. You have no reason to omit it from your diet.

You can eat healthy without going bankrupt

There are still some tricks to save – buy frozen vegetables, buying larger quantities, tracking sales and seasonal ingredients and preparing food in bulk for later use.

And finally, let’s not forget the most important value of a healthy diet – longevity, vitality and life without the disease – it is priceless.

http://awesome-body.info

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Best Breakfest Foods to start your day | Nutrition Tips

breakfest-best-way-to-start-the-day


Best Breakfest Foods to start your day

Best Breakfest Foods to start your day | Nutrition Tips

The next time you decide to go out of the apartment and have not eaten anything, remember that skipping breakfast can lead to overeating later in the day. You want your breakfast contains carbohydrates, fiber and a little protein. Your options are limitless. We bring you some of the foods that are excellent choices for breakfast.

Oatmeal

Oats are a natural source of beta-glucan. This is the kind of fiber that helps regulate cholesterol. Studies have shown that people who will enter beta-glucan, have lower levels of bad, and higher levels of good cholesterol. Oatmeal also contain omega-3 fatty acids, folic acid and potassium. They need only 15 minutes to cook, and any kind of cereal is a good choice, it is important not contain added sugars.

Yogurt

It also contains calcium and protein, which will keep you fuller for a longer time. Choose plain and full fat yogurt. Do not take fruit yogurt because they contain added sugars. I prefer plain yogurt rich fresh or dried fruit, add a little honey.

Wheat germ

A little wheat germ is enough to feel their health benefits. Just 2 tablespoons wheat germ will satisfy 15% of the recommended daily dose of vitamin E and 10% of the recommended daily dose of folic acid. People often do not get enough vitamin E, which is why wheat germ great way to increase your intake. Especially if you do not eat often nuts and seeds, two best sources of vitamin E. Wheat germ is very easy to include in your daily diet. I agree with almost all foods and you need to just sprinkle on his usual breakfast.

Grapefruit

One study found that people who ate half a grapefruit before each meal, quickly lose their excess weight. Grapefruit will enhance fat burning and a great act to balance insulin and blood sugar in the body. Grapefruit will hydrate your body, quickly fill you up and strengthen the immune system. Grapefruit can eat together with protein, such as yogurt or eggs. If you are taking any medication, first consult your doctor because grapefruit can interact with certain medications.

Banana

There is nothing so good as bananas, which will help prevent cravings for food in the afternoon. This fruit is one of the best sources of complex carbohydrates, and will keep you fuller for a longer time. Choose bananas, whose bark is still a little green. You can add them to your oatmeal as it will sweeten them naturally. Thanks potassium, bananas help in regulating blood pressure. Bananas are especially good for people suffering from hypertension.

Eggs

This used to be a bad reputation because one egg meets about 60% of the recommended daily intake of cholesterol. Eggs are an excellent source of protein and one of the few foods that naturally contain themselves in vitamin D. If you decide to enter only lean protein and reduce the intake of fat and cholesterol, eggs are a great choice for you. Experts advise that people with normal cholesterol levels do not eat more than 300 milligrams of cholesterol a day.

Butter Almond

If you do not eat eggs or dairy products, butter and almonds is a great alternative source of protein. It does not contain saturated fatty acids and very well go with an apple or banana. Nutritionally speaking, almond butter can be compared with peanut butter. One tablespoon contains about 100 calories. But almond butter contains less saturated fat and is a better choice for people who are sensitive or allergic to peanuts.

Watermelon

Watermelon is an excellent choice for the morning because you will start the day hydrating your body. Watermelon is one of the best sources of lycopene, a compound which found in red fruits and vegetables. It is important for vision, heart health and cancer prevention. Best of all is that watermelon contains only 40 calories per cup and is on the list of foods with negative calories. It’s short, it means that the body during digestion watermelon consume more calories than you eat.

Linseed

Sprinkle ground flax seeds for his breakfast and he will become a great source of omega 3 fatty acids. Just 2 tablespoons of flaxseed will fully meet the daily need for omega-3 fatty acids. Linseed also contains fiber and lignans, an antioxidant which has been shown that it can reduce the risk of developing breast cancer.

Blueberries

Fresh or frozen are a great source of antioxidants. Studies have shown that regular consumption of blueberries may improve memory, motor skills and metabolism. Wild blueberries contain the highest concentration of antioxidants known as anthocyanins. Blueberries contain only 80 calories per cup so they can safely add it to your cereal or smoothie.

Strawberries

Strawberries are very healthy because they contain a lot of antioxidants and low in calories. One cup of strawberries meets your daily needs for vitamin C and also contains folic acid and fiber. Strawberries are good for the heart. One study found that people who eat 3 times a week strawberries have a lower risk of heart attack.

Coffee

Coffee makes a lot more except that you challenge. The coffee is associated with a lower risk for various diseases, particularly diabetes and prostate cancer. Studies have shown that coffee can extend lifespan. Catechins and antioxidants, which we find in coffee, your body will do wonders. However, it is best to drink coffee without sugar, whipped cream, cream or milk.

Tea

If you are not a coffee drinker, drink tea because it provides equally good health benefits. It contains less caffeine and hydrate the body better than coffee. Also, tea is an excellent source of antioxidants that strengthen the immune system. All teas contain antioxidants, but green tea is somewhat healthier. Studies have shown that five cups of green tea a day can speed up the metabolism and accelerate weight loss in the abdominal region.

Melon

Any fruit is a great choice for breakfast, and melon no exception. 4.1 melon contains only 50 calories and will satisfy the need for vitamins C and A, which are important for the health and beauty of skin. Just like watermelon, cantaloupe contains a high percentage of water, which means it will moisturize and keep for a long time sieves.

Kiwi

This small fruit contains about 65 milligrams of vitamin C per serving, which is almost the same as for orange. It is an excellent source of potassium and copper, and contains more fiber than bananas. Fiber is necessary for your digestive system running smoothly. One study found that two kiwis a day for a period of one month may reduce the incidence of constipation in people suffering from indigestion. Kiwi fruit is a delicious by itself, and you can eat it in combination with strawberries, bananas, or add it to a smoothie.

Orange Juice

Freshly squeezed orange juice is a great choice for breakfast. For even more nutritional benefits, buy freshly squeezed orange juice enriched with vitamin D. In addition to eggs, oily fish and fortified milk, orange juice is a source of vitamin D, which we find in a truly small number of foods. Increasing the intake of vitamin D is associated with a lower risk of osteoporosis, depression, and cancer. Do not drink more than one cup of orange juice because it contains no calories and sugar. Also, keep in mind that fruit juices are not a substitute for whole fruit in your diet.

Cranberry Juice

Cranberry juice can help prevent the buildup of bacteria in the area of ​​the urinary tract. Cranberry juice can also speed up the passage of urinary tract infections. Studies have shown that cranberry juice promotes cardiovascular health, and preliminary studies have shown that it can help in the prevention of ovarian cancer. Like orange juice, cranberry juice, drink in moderation.

Raspberries

This summer fruit is an excellent source of antioxidants that reduce the levels of free radicals and the risk of cancer cells. Raspberries are an excellent source of fiber, vitamins C and K, which helps build strong bones. Although you can buy fresh raspberries all year, buy them only when they are in season, because then the cheaper and healthier due to the lower contribution of pesticides. Frozen raspberries contain almost the same nutritional properties as well as fresh.

Whole wheat bread

Carbohydrates are an essential part of breakfast, but it is important that you enter the complex carbohydrates. Simple rule to follow is to always choose whole grains. The same goes for bread, pastries, cereal and pasta. Whole grains contain more fiber and nutritional compounds from simple or refined. What you put on your bread is also not less important. If you eat it with jam or marmalade, your body will enter the empty calories. Eat it with eggs or butter almond.

Source: centar-zdravlja.net