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Good Fat Versus Bad Fat
Jul 7th
During this time, fat is known very influential on various health disorders. In fact, our bodies actually need fat that serves as a source of energy for daily activities. Researchers from Harvard University, U.S., suggests that not all fats will be bad for our bodies, because there is also a type of fat is good for the body.
Some types of fats that are good for the body, namely:
Monounsaturated fat, found in many peanut, canola oil, and olives. This oil is excellent for reducing levels of “bad” cholesterol in the blood (LDL).
The fat comes from nuts or products nuts (almonds,? Cashews, hazelnuts, peanuts). Aside from being a source of protein, raw food is a source of fiber and phytochemicals that allegedly able to prevent the occurrence of cancer.
Advocates, as the fruit with good fat content for the body and found to contain vitamin E is very high. Advocates of fat to maintain healthy skin function and prevent heart attacks.
Marine fish, especially salmon and mackerel, which contain Omega-3 fatty acids are very high. These substances are very good for those who have consumed high cholesterol levels and known to be useful for preventing heart disease, cancer, and reduce symptoms of inflammation (like arthritis).
Kick-Controlling Cholesterol
Be careful with cholesterol. So often we hear the warning. Presumably, people are often mistaken for cholesterol. Cholesterol is only regarded as evil substances cause heart disease and stroke. Cholesterol is a type of material that looks almost the same as fat. If most dietary fats are triglycerides, cholesterol is the remainder. Triglycerides alone is the bond between the glycerin with three fatty acids.
In the body, fat intake from food brought to the liver (liver) to be converted into cholesterol. Similarly, cholesterol from food. Because it is still in the form of fat, cholesterol does not dissolve in the liquid blood. To be soluble and easily distributed throughout the body, cholesterol also create a bond with proteins and form a lipoprotein.
Lipoprotein is then circulated throughout the body. Because it is still full of cholesterol, the lipoprotein-binding protein bit, so that low density (low density lipoprotein / LDL). Arriving at the cell body, cholesterol is used to build cell walls, thus decreasing cholesterol content. This makes the protein is relatively dominant, so that its density lipoprotein also increased (high density lipoprotein / HDL).
On the way to the left heart to all body tissues, charge excessive LDL cholesterol in very easily scattered along the blood vessels. As a result, there was a narrowing of the arteries (atherosclerosis), which could increase the risk of stroke and heart attack. Because of that, then known as LDL ‘bad cholesterol’.
In contrast with HDL. After returning from depositing cholesterol throughout the body, cholesterol content decreased. Therefore, on the way back to the liver, HDL ‘to give a ride’ on spills of cholesterol in the blood vessels along the abandoned LDL. In the liver, cholesterol is scattered and mostly recycled discarded outside the body. Because of this good service, then dubbed HDL ‘good cholesterol. ”
There are various benefits of cholesterol. Among increase endurance, produce hormones and vitamin D, as well as maintain healthy cell walls. Cholesterol also plays an important role in the growth of brain and nerve tissue. Furthermore, cholesterol also serves as the raw material of bile salt formation. Bile salt is acting to increase the discharge of fat, blood fat by binding before the fat is absorbed by the intestinal wall. Thus, adequate fat intake can actually increase the body’s ability to dispose of excess cholesterol, so it does not accumulate in the body.
The key: control
Sometimes, our bodies produce cholesterol exceeds the amount we need. Usually this happens when we eat lots of fatty foods. When that happens, cholesterol accumulates in artery walls and causes blockage of blood vessels that can lead to strokes and heart attacks. Especially if this blockage of blood flow leading to narrow your brain. From the research, the US-NCEP (National Cholesterol Education Project), men aged 20 to 30 years that excess blood cholesterol (hypercholesterolemia) risk of death from 2 to 3.5 times greater of a heart attack than men age healthy cholesterol levels. In addition, they also have a life expectancy of 4-9 times shorter.
In addition to obesity, atherosclerosis is a major factor triggers high levels of LDL. Still according to the NCEP, LDL levels exceeding 160 mg / dl, increase the risk of narrowing of blood vessels 2.5-fold. To prevent the rise of bad cholesterol, the American Heart Association recommends limiting cholesterol intake from food is less than 300 mg per day. This is because, the body can synthesize cholesterol from saturated fat. Therefore, limit fat intake no more than 30 percent of the adequacy of calories, maximum 1/3-nya is saturated fat.
First, we recommended to replace some saturated fats with polyunsaturated fats. However, recent research shows, monounsaturated fats actually better. Monounsaturated fat, rich in oleic fatty acid (omega-9) shown to reduce levels of LDL cholesterol without affecting HDL levels. For example olive oil, peanut oil, and sesame oil.
While a lot of polyunsaturated fatty acid linoleic (omega-6). Indeed, polyunsaturated fats will effectively reduce levels of ‘bad fat’ if used to replace saturated fat is limited. However, if consumed in excessive amounts can actually increase the levels of LDL. For example soybean oil, corn oil, sunflower seed oil, and fish oil.
In an effort to reduce levels of ‘bad fats’ in the body, it is advisable also to consider the adequacy of food that was hipolipidemik (can lower ‘bad fat’). Examples are hipolipidemik food is food rich in fiber, vitamin C, vitamin E, beta-carotene, vitamin B5, chromium, copper, and lycopene. To get these important substances, it is advisable to consume a lot of wine, star fruit, soybeans, garlic, green tea, fish, celery, ginger, and honey. In addition to the benefits of fruits and vegetables, you also need to consider ways of processing and presentation of food so important substances contained in them is not lost.
In cooking, must be considered a long cooking and heat are used. Similarly, in the fruit peel. Should not discard the crust too much because the part near the skin surface contains many important vitamins and minerals. Some type of fruit is recommended even eaten with the skin, such as apples, guava, and pears.
How to cook also must be considered. To make spaghetti sauce for example, reduce the use of meat. If any use of meat, choose lean meats. Physical exercise or aerobic exercise is also very good for burning fat in the body. Perform this exercise for 30 minutes with a frequency of 3-4 times a week. For best results, consult with your doctor first before you perform this exercise program.
Tired of eating vegetables? drink it!
Jul 7th
Vegetables are often the dilemma for us. On the one hand we must consume fiber and nutrients are commonly obtained from vegetables, particularly if we want to live a healthy and away from various diseases. But on the other hand, most vegetables provide a sense of ‘bare’, so need some more energy to be delivered into the stomach. We’ve tried to cultivate it with boiled, steamed,
made soups, stir, gado-gado, a salad Karedok up, but still, one day we will feel bored with the taste so-so only. Moreover, some types of vegetables will be more beneficial when consumed in raw and fresh condition, because it’s not all types of vegetables we can cook. Then, how much easier (and faster!) So that nutrients and fiber can be met every day? One input from us: why not drink it?
Carrots
Kind of a supposedly well-liked roots rabbit is rich in nutrients, essential minerals and antioxidants. Enriched with the goodness of vitamins A, B and C, plus iron, calcium and potassium, carrots gives you the power of natural vitality enhancer, and also sharpen the power of vision. Antioxidants help the immune system to address the effects of free radicals. Vitamin C is one of the most effective antioxidant, and also help build healthy cell tissue. Carrots also can improve skin health for those who have acne or eczema. Plus, the iron content of substances which increase the number of blood cells can help to brighten the skin. This property is also very good for those who suffer from anemia or are feeling tired and ‘drop’.
Beta-carotene is always associated with root vegetables. Beta-carotene, commonly appear on fruits and vegetables that are yellow or orange can improve eye health, including increasing the power of vision at night. Beta-carotene is also believed to inhibit tumor growth, especially cancer cells in the lungs and pancreas caused by smoking.
In the form of juice, carrot helps raise bowel activity and improve normal bowel movements. A glass of juice in the morning will be a prefix that is good for your body system. Blend one or two medium-sized carrots and drink immediately. Nutrients are important will disappear within 20 minutes after the blending process.
Cucumber
Cucumber
Cucumber has a water content up to 90 percent, so its effects can help to ‘flush’ of bacteria along the colon and bladder wall, and help alleviate urinary problems like cystitis. Diuretiknya properties also help alleviate water retention. And because the water content can help eliminate toxins and uric acid through the kidneys, the cucumber is very good for gout sufferers.
With high water content, cucumbers also functions as a ‘slimming foods’ is perfect, because it gives the effect of filling but provide a minimal amount of calories. In addition, the cucumber is also enriched with nutrients such as vitamins A and C and also calcium, potassium, manganese and sulfur.
However, its ability to cool tubuhlah that provide unique characteristics of the cucumber. Mixture of water and cucumber juice can reduce fever and cool the skin, such as prickly heat caused by hot air.
In India, raita, which is cucumber and yogurt salad, is consumed every time a meal to compensate for flavor and spicy dishes to cool the stomach. Gazpacho, namely cucumber soup which was destroyed, is a popular dish in Spain.
To get the full benefits of cucumber, include the skin when you blend. If the cucumber juice was too ‘bare’ to drink, add the yogurt to improve the taste.
Tomatoes
Fruit is often called the ‘love apple’ – the apple of love – this is one vegetable that tastes good to eat just like that. There were many varieties of tomato, which tastes sour start until sweet. As a drink, refreshing taste and tomato seeds provide a natural fiber.
Rich in antioxidant vitamins and minerals, the tomato is a powerful warrior in the fight against toxins. Tomatoes are armed with vitamins A, C and E and folic acid and iron, which is the effective weapon to fight infection and boost energy.
This highly nutritious tomatoes are also good for a replacement meal. This vegetable filling enough
than cucumbers. To better enjoy the tomato juice but want to avoid sugar, the following recipes can be tried. Blender two red tomatoes with three teaspoons of lemon juice, one
teaspoon Worcestershire sauce (available in supermarkets), a small pinch of pepper and
thymi leaves. You will love this italian tomato juice taste!
Cabbage
In the world of alternative, cabbage is often called ‘doctor of the poor’ and ‘a gift from heaven – a gift from heaven’ because of its nature. Red cabbage contains vitamin C and is the largest source of potassium and folic acid.
Potassium helps regulate water balance in the body and is responsible in controlling nerve impulses and muscle contraction. Several years ago, people consume raw sprouts to treat neurological disorders. Currently, raw cabbage is more often used to help fight viral infections such as colds and flu.
Raw cabbage does not have a pleasant taste and smell because the content of sulfur contents. But the sulfur has antiseptic properties, antibiotics and disinfectants. Sulfur also contributes to the formation of collagen, which helps form bones, tendons and connective tissue in skin.
If you stand the smell and taste, green cabbage juice, or raw red cabbage is good for antiseptic mouthwash if you experience sore throat or thrush. The weakness of the cabbage is in character that can cause gas in the stomach, causing bloating.
Four kinds of vegetables on top are some examples of crops that can be made juice. Actually, basically any type of vegetable juice can be made, such as celery and broccoli. Are the bottlenecks in consuming vegetable juices are generally located on the sense of a ‘typical raw vegetables’. But remember these juices can save your time in consuming vegetables, you can simply gulp without chewing it for long, the shape of the consumption of vegetables this one was worth a try. Well, congratulations to try and experiment with your favorite vegetables!
Things that make your diet slows
Jul 7th
Have you ever felt has been struggling to lose weight on a diet but not go down?. This is caused due to an error that is often unnoticed in the diet. Here is the error in the diet which is often done.
1. Reduce number of meals
This is often done by the perpetrators of the diet, with over one hour to eat as breakfast or dinner. Though breakfast is important as a primary energy to do activities throughout the day and avoid excessive consumption of sugar or fat when hungry.
2. Limit Eating certain foods
The diet recommends eating no carbs or fat at all, and only consume fruits and vegetables alone is not good for health. Because the body needs vitamins and minerals will not be fulfilled, especially for adolescents. The body still requires the input of calories and nutrients that are balanced to maintain health. Chose low-fat food than eat no fat at all.
3. Calorie intake is too low
For women, the body needs about 2000 calories per day, while men need about 2500 calories. If calories in is limited to about 1000 calories or even less, it will cause low metabolism and anemia.
4. No sport
Though exercise can increase metabolism which helps the process of burning fat and calories, weight will come down faster.
5. Consumption of salads
Eating a salad is good, but it should be remembered that the mayonnaise that accompanies the salad also contains a fairly high fat.
6. Do not drink milk
Consume milk every day is still needed, especially low-fat high calcium milk because it can strengthen bones and the body’s nutritional supplement.
7. Drastic weight loss
Weight should fall no more than 1-2 pounds a week because it can cause other health complications, such as liver and kidney, which was forced to work harder to replace reserves of glucose in the blood. This can interfere with your health.
Low Carb or Low Fat?
Jul 7th
Atkins diet would have been quite popular among those who want to lose weight. Favor low-carb diet is a key to losing weight. And what about low fat diets are also quite often used?
Two studies published in the New England Journal of Medicine tried to compare both types of these diets.
In the first study found that those who commit low-carb diet was going to experience greater weight loss than those who use low-fat diet. The term used for the assessment is six months.
In addition, they are doing low-carb diet was also decreased levels of blood fats (triglycerides) and also greater improvement in insulin sensitivity. Participants in this study are many who suffer from diabetes and has a variety of risk factors for heart disease and blood vessels. But in terms of assessing the improvement in insulin sensitivity involve only those who do not suffer from diabetes.
A second study has a term of a longer assessment is 12 months. Within six months, those who use low-carb diets lose weight more meaningful than those who use low-fat diet. Unfortunately, in the 12th month found that those who use low-carbohydrate diet will gain weight again and this increase is greater than their low-fat diet. As a result, differences in the two types of this diet to lose weight become meaningless within a period of 12 months.
Apparently polemic that includes both types of diet is still expected to continue. Although low-carb diet seemed to be having the upper hand, the safety factor should be taken into account. Low-carbohydrate diet is generally done without restriction in terms of fat content and high protein. Therefore, any effects of long-term security needs to be further investigated.
It is not certain whether the low-carbohydrate determinant of weight loss and not a result of lower calories used. Therefore, be careful with your weight loss program. Consult with a nutritionist to get the best referrals.
Many Americans are changing diet as if they were playing cards, trying to find the best ways that can help them lose weight. Among the famous diets in the last decade is the Okinawan diet, Mediterranean, Scarsdale, LA, grapes, rice, Jenny Craig, Weight Watchers low-fat diet and a healthy balance to the heart of the American Heart Association.
All forms of diets that have been defeated by a new phenomenon. Nearly 60 million Americans are trying low-carb diets are referred to as “low-carb.” Diet has been around since long, but now the darling of the new. Carbohydrates are the main energy source for the body. The so-called simple carbohydrates are red and white sugar and honey. The so-called complex carbohydrates are rice, bread, cereals, biscuits and pasta.
They’re low-carb diet to eat foods high in protein and fat. They eat beef, eggs, sausage, bacon and pork. The theory is that reducing carbohydrates causes the body to burn excess fat. They say that this diet did not experience hunger as they had in the classic low-fat diet, fruits, vegetables, dairy and carbohydrates. So they keep doing the diet was now significantly longer.
Low-carb diet is the most popular Atkins diet, South Beach and Zone. How popular? Book ‘Dr.Atkins New Diet Revolution “, was first published in 1992, has sold 16 million copies and occupy the first position in the bestseller list in the paperback edition of the New York Times. Atkins died in an accident last year, but the company reached revenues gross 100 million dollars in 2003. The bestselling hardcover edition is “The South Beach Diet.”
Atkins Diet, which allows people to eat meat in unlimited amounts, lately always been attacked by the nutrition and health experts. The American Heart Association has stated “Those who follow this diet have an increased risk of heart abnormalities, kidney, bone and liver.” In fact, no long-term studies to show whether low-carbohydrate diets are safe or effective in losing weight. Research over the past two years is still in progress, trying to find the answer.
Various programs have been put low-carb diet as a priority business, surprised the producers of food, melonjakkan profit on the meat industry, but the disadvantage of other sectors. Bread sales across America fell 1.1 percent in 2003, down 66 million dollars compared to 2002. A few years ago Sunrise Café in San Francisco Bay area sold 20 trays of cinnamon bread every day. Now an average of only one tray per day. Sales and potato prices have fallen sharply in the province of Manitoba, Canada. In January, three major producers of his fries have as much as 500 tons of excess production. PepsiCo, which produces a soft drink company Pepsi Cola and Frito-Lay snack, have been shaken. Income is unchanged from revenues in 1998.
Manufacturers of fast food like McDonalds, Wendy’s and Hardees adjust. In Guam, the Burger King restaurant chain has been working with others to produce the ‘Carb-wrap’, which is a cheeseburger without the high-carb bread. This burger wrapped in lettuce leaves and placed in a bowl to eat with a knife and fork.
Unilever, the giant British-Dutch company, has been hit hard. Unilever responded by creating 18 new product, named ‘carb options’ or carbohydrate choices. This product such as peanut butter, spaghetti and low-carb salad dressing.
But, surely the American people need to lose weight. This country has experienced what is called the ‘obesity epidemic’. Not surprisingly, when a poll in January found 61 percent of Americans want to lose weight. They want to lose about 9 pounds. Low-carb or low fat? Allowed to choose!
Cellulite, Who’s Afraid?
Jul 7th
One thing that’s most disturbing women associated with body skin health is a matter of cellulite and strech marks – white streaks on the skin. The presence of cellulite and strech marks that interfere with the beauty of the skin because the skin looks like a lumpy orange peel and white patches.
Cellulite is not indiscriminate and happen to anyone both young and old age, not only in the fat, even skinny people though.
Actually what is cellulite and how do I fix this? Cellulite is a layer of fat beneath the skin that lies on top of muscles. If cellulite involves only layers only, may not be visible cellulite. The problem is, there is a fiber network that connects muscles to the skin. Network that makes the fat pockets where fat collects or suppress the normal fat layer.
Many women who are often perceived as an imperfection cellulite for their bodies. Actually, cellulite is just a term we use to describe the strech mark the folds of skin surface fat in certain body parts.
Why only women who often have cellulite? Cellulite has a relationship with fat, and women tend to store fat in different places greater than men. Especially in the inner and outer thighs, hips and buttocks. That is why cellulite often appears in the area.
Factors contributing cause of cellulite is obesity, food consumption patterns of unhealthy, habit of consuming foods and beverages that contain alcohol, caffeine. Spicy foods also influence the formation of cellulite because the toxins that are produced together in the gland fat. In addition, smoking. These activities not only bad for the skin and lungs, but can also weaken the skin caused by capillary blockage, which can damage the relationship that influences the incidence of lymph cellulite.
There are still other reasons are stress and lack of rest may cause muscle stress. It can also cause the glands that cover the muscles relationships come under pressure. Tensions also prevents the gland and prevent the dumping of garbage with the current. Lack of exercise and the habit of sitting long contributed the formation of cellulite.
In order to cellulite does not linger like your body, consider the following tips.
First, exercise regularly. Exercise helps remove toxins and excess fat under the skin. Avoid alcohol and drink water in abundance. Reduce also consumes a lot of foods that contain sugar, butter, animal fats and salt. And multiply eat foods that contain lots of protein, fruits and vegetables.
This habit helps smooth the process of removal of fat and reduce the risk of the formation of cellulite. Many doctors and dieticians stated there was a correlation between lack of blood supply to fat cells, which then form the liquid as trigger the growth of cellulite due to not notice the food.
Foods that should be reduced
1. Salt
Because the salt we eat is hidden in most processed foods, it is difficult for us to avoid it. The best way to reduce consumption of processed foods, especially foods that are packed in plastic, cardboard or tin. Replace with fresh fruit and vegetables, beans, tempeh, lean meats and fish.
2. Caffeine
Try try to drink a maximum of one cup of coffee or tea every day. The combination of caffeine and habits much time sitting in a chair in the office all day can lead to shrinkage of blood vessels and blood circulation becomes less efficient.
3. Sugar
Too much sugar in the body is stored as fat, so be careful with cookies, candies, cakes, chocolate and ice cream. Read the packaging to check the amount of sugar contained in each product and do not be fooled by the packaging advertising that states “95 percent fat free.” You may not know if they’ve cut the fat and replace it with sugar.
Meals should be eaten more
1. Protein
Eating foods containing protein twice a day because proteins are essential nutrients for healthy growth and cell repair. Protein can be found from dairy products, tempeh, meat without fat and no fish.
2. Fruits and vegetables
There are no exceptions, fruits and vegetables are two foods that must be in a healthy eating program. Choose fruits and vegetables that are bright because they contain antioxidants such as carrots, mango, blueberries, kiwi, red pepper, spinach, tomatoes.
