How to Lose Weight Fast and Easily

How to Lose Weight Fast and Easily

Tips of Today : How to lose weight is not merely to get a slim body ideal, but also about health. Being overweight or obese can lead to a wide range of dangerous diseases such as heart disease, type 2 diabetes, high blood pressure, gout, high cholesterol and various other diseases.

Therefore it is very important to maintain a healthy body to scrape the fat that accumulate and bonus is a slim body.

How To Lose Weight

The most important thing for weight loss is a healthy lifestyle ranging from setting up your diet and regular exercise routine. Proper diet can reduce the amount of bad fats that enter the body. While exercise can burn fat quickly so the weight will be reduced.

Here are some simple steps to lose weight but very effective without having to do extreme things that actually harm health.

1. Do not Eat After Hours 9 Nights

Sleep at least an hour after eating. This is because food can not be processed completely by the body if we rush to sleep after eating. So the food turns to fat when we are asleep.

2. Avoid high-calorie foods

Avoid some foods that contain high calories such as fried snacks, chips, fast food, ice cream, soft drinks, sugary cereals, processed aging (hot dogs, sausages and processed meats like), gravy, and the like.

3. Mineral Water Drinking Enough

Mineral water can make us feel full longer so as to avoid excessive eating. Drink at least eight glasses of water each day, can also drink water before meals so that the stomach is filled and satiety.

4. Increase intake of Protein and Fiber

Protein intake and enough fiber is very important for maintain a healthy weight ideal. Protein can help reduce levels of fat, you can get it from tempeh, tofu and other meals. While fiber can make the body full longer, you can get it from nuts, vegetables and fruits such as apples, bananas, pears and avocados.

5.Doing sports

The most effective exercise for weight loss is cardio. Besides being able to lose weight, cardio exercise can also shrink the bloated stomach. You can do cardio exercises like jogging, cycling or swimming. But if the weather does not allow for a jog outside the home, then you can do the following exercise.

Butt Kick Sxercise

How to Do It:

• Take a starting position standing upright with her hands clasped and raised upward as shown.
• Move your right leg back to heel almost touching the buttocks.
• Lower the right foot and then repeat the same movement by using the left foot.

High Knee

How to do it:

• Start from a standing position
• Keep your back straight and relax
• Repeat running in place, but with a high knee lift stomach

6. Rest Enough

Avoid staying up late and get enough sleep at least 8 hours each day. This can make the production of hormones stay balanced, so that appetite can be controlled. It also rejuvenate the body and improve muscle mass after we exercise.

There is no instant way to lose weight, all require a process. Do a few steps above a regular basis to achieve the target weight you want.

Tips of Today : How to Lose Weight Fast and Easily

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Balanced Diet Tips By Korean Artist

Balanced Diet Tips By Korean Artist

Tips of Today : Intrigued by the Korean artist whose style diet has a slim and sexy body? always looks fit and fresh despite having a busy schedule every day.
Diet Tips by famed Korean artist who has a beautiful face and a fresh below.

1. Diet Tips by Yoona SNSD

Of course you know this one beautiful woman.

yes, one of the SNSD members who do not perform plastic surgery at all. This is fairly unique, because you know yourself that Korea is a paradise for plastic surgery. Korean beautiful artist is actually very pleased with the things that are natural, even in matters of makeup she prefers makeup simple and natural look.

Friends daily to look beautiful is a lip balm. for about body shape, Yoona also do not want to use an instant way. She prefers a healthy diet to gain weight She wants. For the case of diet, Yoona prefer exercise routine every day, drink plenty of water and eating only healthy foods only. The most important fact of this, diet tips by Yonna  SNSD  is she never eat fried foods.

Then other unhealthy foods such as fast food and junk food that is famous for fat content that is not healthy for the body. Instead, Yoona instead prefer and choose fresh fruits and vegetables to your diet.

2. Diet Tips by Dasom SISTAR

Beautiful girls who are members of the group SISTAR is increasingly recognized by fres face and sexy body. She turned out to have been traumatized by excess weight. She often asks people's opinion about her weight and when there is one person who told me that his weight had increased, She would immediately stop eating. meaning he will reduce meal portions to restore the ideal body weight.

Likewise you are overweight. reduce the portion you eat rice, multiply eat healthy food crate of vegetables and fruits. you may enjoy your favorite food every day, as long as the portion is reduced. Eat when you feel hungry, not just because you want to eat

3.Diet Tips by Kim Woo Bin

In one occasion, often Kim Woo Bin had revealed that She only ate once a day for 12 years to get the ideal body weight. indeed in this way may not be compatible with some people. may actually endanger someone's life because the body does not get adequate nutrition. therefore, for those of you who want to follow diets Korean artist on this one you will need to consult with your doctor.

4.Diet Tips by Girl's Generation

After we discuss Prescription Diet by Yoona SNSD, it Girl'Generation has a special way to keep the body of all its members. SNSD's members consume seasonal herbs. like 5 pieces of green broccoli, grilled chicken and brown rice chest. in addition to maintaining the ideal body, the members also have a limit calories to 1,500 calories. in addition, they also undergo a rigorous exercise.

5.Diet Tips by Miss A

Miss A is often said amazed at how diet SNSD. the article they are enthusiasts of meat in korea commonly referred to buldogi. to get around this craze to eat meat, then Miss A consume a meal of lunch. so after that they can burn fat with activity and performed at a number of places. and for dinner they returned again to consume vegetables and fruits.

6.Diet Tips by Nicole KARA

Last diet recipes Korean-style artist falls to the beautiful actress Nicole KARA. Korean artist's style diet that one can be somewhat unique as well. article, he followed the Danish-style diet. how a healthy diet has become a byword for the results of the most safe and effective weight loss. then how the hell do KARA Nicole's diets?

This diet is devoted to healthy weight loss for 2 consecutive weeks. Within 2 weeks a person can only eat eggs as a source of protein and vegetables. After two weeks, 10 days into the future of food may be consumed is to consume foods that are rich in healthy nutrients for the body. This method has been developed in one of the hospitals in Denmark.

You should try it, to the rice you should replace it with the boiled potatoes as a carbohydrate source. If you feel hungry you can consume your favorite fruits until you feel full. also help your diet by consuming enough water, at least 8 glasses a day.

Tips of Today : Balanced Diet Tips By Korean Artist.

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Paleo Diet to Achieve The Ideal Weight

Paleo Diet to Achieve The Ideal Weight

Tips of Today : Paleo diet is a diet of primitive times, but proved to be effective for weight loss and make the body healthy. The principle of the paleo diet is back to nature, which is returned to nature. We should not eat anything provided by nature and should avoid processed foods like fast food and junk food.

Fast food is much better, but it can trigger a wide range of health problems such as obesity, distended abdomen, and various other diseases.

Perhaps this is what causes humans earlier times more healthy, robust and not susceptible to disease. Because the past is still natural food and not contaminated by substances that are not healthy.

What to Eat In Paleo Diet

• Organic fruits and vegetables, which have not been mixed with chemicals.
• Grains
• tuber
• meat
• egg
• fish

Food to Avoid In Paleo Diet

• Do not eat rice.
• Reduce consumption of sugar, salt and fat.

Things that Do In Paleo Diet

Eat in moderation (in a sufficient portion), drink water and do not have to hunt as early humans. You can keep in shape with exercise or physical activity.

Example Menu Lunch Paleo Diet

Although all food from nature, it does not mean you do not cultivate it. We recommend that you select the foods that contain a high nutrient sources. Here is an example of paleo diet menu of scrambled eggs vegetables and how to make it:

Ingredient:

• 1 chicken egg
• 1 tsp oil
• Beans and carrots that have been cut to taste
• Salt to taste
• Must without sugar

How to cook:

• Heat a frying pan and oil.
• Mix eggs, vegetables, salt that has been cut into the container first.
• Enter the egg mixture and stir-fry, cook + 3 min.
• Serve without rice.

Paleo Diet Benefits

• Can lose weight easily.
• Besides being able to lose weight, paleo diet can also keep in shape because we are also required to always be active.
• Can form a posture if coupled with proper exercise.

Paleo Diet deficiency

• Calcium deficiency because the body will not consume milk, nuts and wheat.
• The body will have excess protein.
• If you consume sea fish in a raw state may be at risk of waste such as mercury from sea water pollution.
• Must adjust to not eating rice and replace it with protein and good fats.

The core of the paleo diet is a diet that avoids rice. So for those of you who are used to using rice as a staple food and can not leave it, then it can try other methods like diet mayo diet or diet food combining.Tips of Today Paleo Diet to Achieve The Ideal Weight.

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Lose Weight Quickly With Only 3 Day Diet Military

Lose Weight Quickly With Only 3 Day Diet Military

Tips of Today : Diet results can be achieved depending on how hard your efforts. If your business is mediocre, then the result would be. But, if you try harder, of course the results are more than satisfactory.

Therefore, if you want to lose weight quickly and crave a satisfactory result, we introduce the techniques of military diet.

Yes, this is a diet plan that is conducted over three days that will help you lose 10 pounds in one week. It's ready to live it? Let's find out the recipe.

Beverage:

Mineral water is the best drink to undergo military diet, and you can drink as much as you can. Artificial sweetener or glucose there is no benefit to you, so try to keep it all.

As for the tea, consumption of natural tea without sugar, if you need a sweetener for your tea, the better advantage of stevia as a sweetener. For you coffee lovers, we understand very difficult to get out of this addiction.

For that, there is good news for you. Black espresso contains 5 calories per cup, therefore, you should only drink it but it's quite a mouthful. Try not to include the cream and sugar in your coffee, but the use of stevia as a sweetener.

The first day

Breakfast:

1 slice of toast

2 tablespoons of peanut butter

1/2 grapefruit

1 cup of coffee or tea (with caffeine)

Lunch:

1/2 cup tuna

1 slice of toast

1 cup of coffee or tea (with caffeine)

Dinner:

1 cup green beans

3 ounces of meat

1 small apple

1/2 bananas

1 cup vanilla ice cream

The second day

Breakfast:

1 slice of toast

1 hard-boiled egg

1/2 bananas

Lunch:

1 hard-boiled egg

1 cup cottage cheese

5 pieces of salted biscuits

Dinner:

1 cup broccoli

1/2 cup carrots

2 pieces of hot dogs without buns

1/2 bananas

1/2 cup vanilla ice cream

The third day

Breakfast:

1 slice of cheddar cheese

5 pieces of salted biscuits

1 small apple

Lunch:

1 slice of toast

1 egg boiled (or cooked according to your taste)

Dinner:

1 cup tuna

1/2 bananas

1 cup vanilla ice cream

Instructions:

If you feel fatigue and loss of energy, stop this diet.

Give your body a break, your body needs a day a week to recover after undergoing a diet or exercise.

If you are unable to do vigorous exercise, walking for 20 minutes can be an alternative.

Tips of Today Lose Weight Quickly With Only 3 Day Diet Military

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Lemon Is Beneficial For Health

Tips of Today Lemon Is Beneficial For Health

There are many foods and natural products that have beneficial properties for the body and the human body. A good example are the lemons that in addition to providing vitamins and minerals, offers plenty of benefits to health and can be used  to alleviate some conditions. In this article we explain in more detail what the benefits of lemon.

Like other citrus, lemon is known for its high content of vitamin C, but also contains vitamins A, E, and B group and various minerals: potassium, magnesium, calcium, phosphorus. This will make lemons become a great source for the body's defenses that will help prevent disease.

The lemon helps to eliminate toxins, and also facilitates the movement of the intestines, helping to regulate traffic. This can be taken every morning a glass of hot water with lemon juice.

Furthermore, lemons are beneficial to blood circulation problems, since the active and improvement. Therefore, it will be appropriate in case of hypertension, varicose veins, hemorrhoids, and other cardiovascular conditions.

They can be solved with lemon digestive disorders such as indigestion, slow digestion, lack of appetite, etc. Citric since this improves digestion. This can be taken in juice or as tea.

Another of the benefits of the lemon is the fact of being a great antioxidant, which helps prevent aging of cells and neutralize free radicals.

Another benefit of the consumption of lemon is the fact that citric acid promotes the dissolution of the calcium deposits, as well as kidney stones and gallstones.
Tips of Today : Lemon is Beneficial For Health

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Diet Tips : How to Diet With Rapid Weight Loss??

Diet Tips : How to Diet With Rapid Weight Loss??

Tips of Today : Eating Habit and our Health. A group of scientists has discovered that with the desire to eat chocolate and sweets to imagine the action taking large amounts of these products can help satiate the appetite.

When we seem an chocolate bar ultimately brings some feelings in our mouth & mind. Our stomach is taken preparation by flowing extra fluid.

But according to this study, if you imagine a chocolate tasting and displayed every bite, chewing and swallowing, probably eat less if they put forward a real one.

The article entitled "Thought for food: consumo imagined you reduce current consumption", published in the journal Science, indicates that for most people the first bite of each meal is best.However, as you keep eating the food every bite is less attractive than before. This action of "get used" to a food is called habituation.

Morewedge Dr. Carey and his colleagues at Carnegie Mellon University in Pittsburgh (USA) have used the chocolate and cheese to show that imagination may be sufficient for a person gets used to food and thus, when consuming and not really awaken the same interest.

The researchers conducted several experiments in which he asked a group of participants to imagine eating lots of chocolate or cheese.The other participants were asked to imagine eating these foods in smaller amounts, or more, but of a different food, and another group was asked to imagine doing something completely different.

After the participants to imagine what it was required, the researchers placed a plate full of chocolate and cheese and asked them to eat as much as they wanted.Morewedge and his team found that participants who imagined eating lots of chocolates or cheese ate much less than others.

The researchers suggest that the type of mental images to visualize the whole process of eating a chocolate has very different from a brief mental image, which often cause more desire.The team is conducting further studies to understand how this form of mental imagery can help regulate behavior in diets or treatments to stop smoking.

Tips of Today : How to Diet With Rapid Weight Loss

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Diet Tips : Weight Loss and Herbal Remedies

Diet Tips : Weight Loss and Herbal Remedies

Tips of Today : Herbal Remedies helps you in Weight loss Now a days people are suffering for over weighted health problems, they are founding the suitable ways to weight lose. To lose weight, we can not only dieting or going to the gym, but we can also recruit the help of nature for our better health.

There are many herbs, foods or herbs that help to eliminate those extra kilos, but naturally, without resorting to chemicals that can affect our health and that people with a disease cannot eat.

One of the key advantages of medicinal plants is that we can consume at any time of day. It can be prepared in infusions, detections or eating in preparations. Here are five herbs to lose weight.

Green tea

Green tea becomes more popular in West to lose weight. It is an ancient beverage, very traditional in China. The green tea known as green tea because it’s has a very brief drying process before consumed.

The most popular properties of green tea allied with weight loss. It’s helping to burn more calories and lowers cholesterol levels in our body.

Green tea should place a teaspoon in a cup of boiling water and let stand for three minutes, if you prefer you can also prepare a tea spoonful in a quart of water and go drinking it throughout the day.

There is no known contraindications even green tea, except for those with gastric problems or who have intolerance to caffeine, because if it contains less caffeine than coffee, its levels are high.

Watercress

Watercress is a safe to eat plant of which there are many varieties. Not everyone used to eating watercress, but is rich in all kinds of salads, especially in combination with other green vegetables like spinach.

Watercress are extremely rich in vitamins, like vitamin A, B1, B2, B3, B5, B6, etc. and minerals such as iron, calcium, potassium, phosphorus. Watercress has a lot of specialty for our body, especially it help us to lose weight because it is very low in calories and a powerful diuretic, and entrails accelerator. Which definitely help us to weight loss.

Litchi

Litchi is a fruit very showy, native to China. Outside is pink and wrinkled skin and inside is white and tender, with a large seed in the center. It consists of large amounts of water, which favors its diuretic properties and make it a suitable fruit for weight loss.

Studies in Japan, indicated that people who consumed Litchi during a period of time, reduced their abdominal fat, but in turn obtained other health benefits linked to the prevention of diabetes and hypertension, in turn has great antioxidant properties thanks to its high content of vitamin C.

It is also a very sweet delicious fruit and low in calories, ideal dessert to suppress, which will also help us lose weight.

Onion

Onion is another medicinal plants suited to help us lose weight.

Familiar characteristic of the onion helped with weight loss are: purifying is therefore accelerates the intestinal is diuretic, for which stimulates the renal system, preventing fluid retention, and finally controls the operation of the system tract.

For the onions retain their properties as cash is eaten raw, with it you can make teas, smoothies, salads and juices.

Horehound

Horehound, aka grass frog, is an herb that grows as a bush. Its stems are long and the leaves are off-white and can be recognized by its distinctive aroma similar to that of the apple.

Horehound has great slimming properties, as their consumption reduces appetite, aids digestion and helps eliminate body gases. The most traditional way to eat horehound is brewing in boiling water and drink several times a day.

At the same time have excellent results in treatments for asthma, bronchitis and colds, in these cases it is best to sprays, or even bathing.

Recommendations:

In general, all these herbal plants are harmless, but none of them is recommended without consulting your doctor, especially in children under three, pregnant women or people suffering from illness.

Also remember that weight loss is not sufficient to consume herbal plants, but also have to make a low calorie diet and exercise.

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Rich Fiber Foods Slimming and Improve Health

Rich Fiber Foods Slimming and Improve Health

Seven Rich Fiber Foods 

The World Health Organization set to 25 grams the minimum amount of fiber that every person should consume daily. Foods rich in fiber have a number of properties essential for the proper functioning of the body, such as improving hydration, regulate bowel movements or burn excess fat. It is also recommended for people who do some type of weight loss program because it prolongs the feeling of satiety.

Several studies have shown that consumption prevents various diseases, among type two diabetes, obesity, certain types of cancer or coronary diseases. However, the daily intake of foods rich in fiber is still far from achieving the minimum recommended amounts for most people, as shown by various studies and reports. The last one is the one published by Nutrient Health 2012, which studied the eating habits and the interaction between nutrition and health. According to their results, only 22% of men and 12% of women reach the recommended amount, set at 25 grams per day.

The differences in fiber intake do not occur only between men and women, as the older and income closer we get to the recommended amounts, according to the report. In the case of obese or overweight persons its intake is also below the average.

The food groups that contain more fiber are vegetables (21%), bread and biscuits (18%) and fruit (16%). In order to achieve fiber daily amounts recommended by WHO propose a list of foods most suitable for this purpose. Before, we must take into account that the fiber must always be a food supplement because it is not a nutrient, and not directly concerned in essential metabolic processes of the body, but its importance is that plays a very important physiological function for our body.

Fiber in Breads and pastries

The unrefined flour breads are those that contribute more fiber to the human diet. By contrast, white breads, refined flours, are those that provide a lesser amount, reaching a mere 3%, while the bread can have between three and four times more fiber (about 5.6 grams per 100). Intake 100 grams of biscuits will provide about 9.2 grams of fiber. The pasta made with wheat and rice 3.7 2 grams. Of the breads, the most avoided by nutritionists is refined white flour bread, refined flour argue that possess such a degree of development that much of the properties of fiber and minerals that are lost in the refining process.

Fiber in Cereals

Grains contain starch which is the main component of human food. The seed is surrounded by a shell composed primarily of cellulose, which is the major component of dietary fiber. This food can provide an average of 45 grams of fiber per 100. Popcorn contains about 15 grams of fiber per 100.

Fiber in Vegetables

The complex carbohydrate in vegetables, such as cellulose, makes them a rich source of dietary fiber. They have between 11 and 25% fiber, together with cereals being the main source of this. Lentils, peas and beans help fight cholesterol.

Fiber in Fruit

About 2% of the fruit is dietary fiber. The components of the plant fiber that we can find in them are mainly pectin’s and hemicelluloses. The skin of the fruit is the one with the highest absorption of fiber, but also where we can find several traces of contaminants such as pesticides, which are difficult to remove except with peeling the fruit. The coconut owns 10% fiber, 6.1% raspberries and figs between eight and ten percent.

Fiber in Nuts

Its high fiber intake and produces a rapid transit of food through the intestinal tract. It is shown that a diet rich in nuts prevents constipation and intestinal diseases. The fiber's mission is delaying the absorption of sugar, which allows you the energy boost and longer without being converted into fat. The most recommended are almonds (12% fiber), followed by nuts (9%).

Vegetables

The vegetables are essential in the second level of the pyramid of food. In addition to providing carbohydrates, micro nutrients provide slow absorption and dietary fiber. Vegetables should be taken five to six servings of vegetables in a day. Avocados or artichokes are between five and six percent of fiber, while tomato 3%.

Spices with Fiber

They are basic to maintain a balanced diet, as well as serving as flavor enhancers. Cinnamon contains 53% fiber and rosemary and oregano 43%.

Tips of Today : Rich Fiber Foods Slimming and Improve Health

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Healthy Recipies to Get Healthy Nutritions Every Day

Healthy Recipies to Get Healthy Nutritions Every Day

Tips of Today : No doubt, many things we do in life without us timethink about it . All this was done automatically and flow just like that, so that it becomes routine and habit. Activities eat and drink everyday for example, must be done continuously because we need the nutrients to the body.

But unfortunately, we often do not have great attention on this one activity. What often happens, eat or drink it just becomes a formality. As a result, bad habits also appear to affect the quality of nutritional intake. In fact, eating or drinking obviously very important to growth, maintain health and fitness.

Although you can not change those bad habits at once, you can start doing the little things that would be beneficial for your health. Here are important tips to do if you want to get healthy nutrients every day.

•  Do not delay meal, planned to eat on a regular basis three times a day
•  Get used to reading food labels, you will know and be aware of the food intake in your body.
•  Plan to bring a healthy snack to the place of work.
•  In between lunch and dinner, get used to eating five servings of fruits and vegetables.
•  Stop your habit of adding salt to food.
•  Do not eat anything after 8 pm
•  Try to eat a new food every week. It helps you identify the variety of food
•  Eat less meat to reduce fat and cholesterol
•  Make sure the bread, cereal, pasta, and crackers are made from wheat
•  Choose one from the list and combine these tips with your healthy habits. Write, and do within 30 days.  
•   Do not try to change more than one habit at the same time.

Tips of Today : Healthy Recipies to Get Healthy Nutritions Every Day

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Dietary Supplements - Are You Using the Right Nutritional Supplement Product?

Dietary Supplements - Are You Using the Right Nutritional Supplement Product?

Tips of Today : Are You Using the Right Nutritional Supplement Product? is the most common advice of health magazines and websites. Planning a complete and balanced meal is almost impossible nowadays, as we are too consumed over other things, thus making our body vulnerable to illnesses and diseases. We need all the nutrients we can get from the food we eat in order for our body to stay strong and healthy. Taking supplements can help the body recover the missing nutrients and restore it to its healthy state.

There are a lot supplement products to choose from in the market today, as they vary depending on the age group or the gender of the end user. There are supplements specifically made for the growing needs of children. Females, especially pregnant women, have also their own set of health issues and would require their own supplements. People over the age of sixty also have supplements designed for them that are more comprehensive to battle the effects of aging. Even men also have supplements designed for them. And there are supplements that give the daily requirements of vitamins and minerals for individuals to perform at their best. Whatever group you may belong to, it is comforting to know that you have options to get the required nutrients you may not get from food alone.

There are supplements that would claim to be all naturally made yet most of the ingredients used are synthetic. Natural supplements are the best type to buy, as they are more effective for the body. They are expensive as well compared to the synthetic ones – thus the reason why some supplements would make such claim. You can check if you are purchasing natural supplements by looking for the Food and Drugs label that certifies it as organic. If you cannot find the label, then it would only mean that the product is not made from natural ingredients.

You can also check the ingredients and compare them with other brands to see if you can recognize them. If you are not familiar with some of them, then it probably is synthetic. Synthetic supplements are favored by consumers, as they are cheaper compared to the natural type of supplements. But using nutritional supplement products should serve its purpose and it should be as natural as possible for it to work for the body. If the prices worry you, you can always find these products on sale so that consumers can afford them. Are You Using the Right Nutritional Supplement Product? can help you lead a healthy and fulfilling life.

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Healthcare - The Most Necessary Nutrients

Healthcare - The Most Necessary Nutrients

Tips of Today : More than 75% of women are not adequate daily needs of vitamins or minerals. Consuming a multivitamin is fine, but it still will not replace the real nutrition. Raw foods contain vitamins and minerals will help reduce the risk of various diseases such as cancer and heart attacks. Below you can see what types of vitamins and minerals that you need:

Vitamin D

Why needed: Vitamin D helps you maintain strong bones, boosting immunity, and prevent cancer cells grow. A panel of experts stated that women under age 50 require 10 times more than the recommended every day.

How to get it: Drink two glasses of milk with vitamin D every day. In addition, bask under the UV light also triggers the skin to produce vitamin D. Sit up to 15 minutes in the open air between 11.00-14.00 o'clock twice a week. Use a sun cream with SPF 8 or below, but do not over do it, especially if your family has a history of skin cancer.

Magnesium

Why needed: Low magnesium levels can cause menstrual migraines, and headaches when under stress, and increase the risk of diabetes.

How to get it: For starters, eating alone as usual. In the latter study, adults who always breakfast, lunch, dinner, and two snacks, more potential to meet the recommended dietary limits (recommended dietary allowance, or RDA) for magnesium. The amount of magnesium in the diet is not much, so eating more would increase the difference. The most recommended food ingredients: nuts. A ounce of nuts of any kind to offer 20% RDA (320 mg for women over 30 years).

Iron

Why needed: Lack of iron levels can increase the risk of anemia and lead to fatigue and hair loss.

How to get it: Hold a barbecue! Three ounces of beef provides 20% RDA (18 mg for women under 50 years). Similarly, if you eat soy, tofu, spinach, although iron from plant materials are not easily absorbed by the body. Add the tomato salad or a piece of orange into a vegetarian menu. Vitamin C it will help your body utilize iron.

Calcium

Why needed: Calcium is often referred to as a bone builder, but these minerals also reduce symptoms of PMS, such as mood changes and abdominal cramps, about half way. People who consume enough calcium to have a lower risk (31%) of premenopausal breast cancer, as well as reduce the risk by 11% to high blood pressure.

How to get it: Complete your breakfast with cereal or milk, then you already meet your calcium needs by 51% than who skip breakfast or eat other foods. Choose a cereal with 10% or more of the RDA (1,000 mg), eating one or two foods made from milk every day, and consumption of multivitamins that contain calcium.

Folic Acid

Why needed: Usually, we just heard that folic acid is needed by pregnant women. Research shows that folic acid deficiency increases the risk of heart attacks and colon cancer.

How to get it: Consumption of salads. Women who eat a salad every day will meet the RDA of folic acid was 41% (400 mcg). If you are pregnant, taking folic acid supplements with 100% RDA

Tips of Today : Healthcare - The most necessary nutrients

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