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The importance of losing the weight

Le 31 juillet 2016, 10:37 dans Humeurs 0

Do you know for sure the benefits of losing weight, Bro? Maybe all this, you motivation to lose weight is to achieve an ideal body weight or have a sixpack stomach. Though Bro, fat burning does not stop there. Many of the benefits that you can get, one of them to spare you from obesity and reduce the risk of disease. you do not want it, have a lot of disease at a young age? Especially if you are obese, you certainly can not enjoy life as it should be.

Many ways to lose weight that you can live. In addition, fat burning foods are now already much can you consume. However, do you know the true benefits of losing weight?

Lose weight and have an ideal body can spare you from various diseases such as heart disease, liver, cholesterol, high blood pressure, stroke, cancer, up to back pain. You can find your ideal weight by calculating the Body Mass Index (BMI). If your weight exceeds normal BMI, then you are encouraged to lose weight.

By leading a healthy life and increase fat-burning activity in your daily activities, you will more easily achieve the goal. How to lose weight the most effective way is to combine a healthy diet and regular exercise. Moreover, if you are of childbearing age between 19-65 years, you are obliged to invest your health through healthy lifestyles.

You do not want it, Bro, had many diseases at a young age? So, let's live a healthy life!

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Why you need to Measuring the cholesterol levels

Le 27 juillet 2016, 09:27 dans Humeurs 0

Cholesterol is a fatty substance that is produced by many cells in the body, and about a quarter of cholesterol produced in the body is produced by liver cells. Basically, the body needs cholesterol to stay healthy.

However, high cholesterol levels can increase the risk of heart disease, stroke, and poor circulation. Examination of cholesterol in the blood is useful for detecting these risks.

Examination cholesterol levels should be performed periodically in order to monitor the overall health condition. So, when should we start screening cholesterol levels?

If you smoke, have excess weight, high blood pressure, diabetes and no family history of heart disease, you should start screening from the age of 20 years.

However, if you do not smoke and do not suffer from these diseases may examination beginning at age 35 years. If the results are normal, you can re-checked every 5 years. But, if you have a high cholesterol level, checks should be done more often. Moreover, if you suffer from diabetes, heart disease and kidney disorders.

There are two types of cholesterol, the good cholesterol and bad cholesterol. Good cholesterol (HDL-High Density Lipoprotein) serves to prevent atheroma or narrowing of blood vessels due to fat. While the bad cholesterol (LDL-Low Density Lipoprotein) is one of the main causes atheroma formation. In addition to good and bad cholesterol, there is another form of fat in the blood called triglycerides.

Atheroma itself is the trigger for heart disease, also known as atherosclerosis or hardening of the arteries. Atheroma is a fatty plaques that accumulate in the arterial walls of blood vessels. After months, even years, the plaque thickens and extends. At that moment, clogged blood vessels and making the blood flow is not smooth. This condition can lead to heart attack, stroke, or other serious problems.

The cholesterol level of each person is different, depending on what is consumed. In addition, everyone can have a different cholesterol levels despite consuming same food. In some people, high cholesterol can only be caused by genetic factors

Before the examination cholesterol level, you should fast for 9-12 hours in advance. Measurement of cholesterol carried by knowing how many milligrams (mg) of cholesterol contained in each deciliter (dL) of blood.

The following normal levels for the types of cholesterol in the blood.

good cholesterol

The higher the level of good cholesterol, or HDL, the better for the health. This is because HDL protects against heart disease. An HDL level of at least 60 mg / dL or more can help reduce the risk of heart disease. In contrast, HDL levels less than 40 mg / dL actually raise the risk of heart disease.

bad cholesterol

Because of the nature of evil, LDL or bad cholesterol should be at a low level or tolerable body, which is less than 100 mg / dL. Number of LDL 100-129 mg / dL can be considered as the threshold of tolerance. If it exceeds the amount of bad cholesterol can cause a variety of health problems such as atheroma, heart disease, and stroke.

Number of LDL 130-159 mg / dL can be said to enter the high threshold, and if the number had reached 160-189 mg / dL has entered a high level. While the number of LDL 190 mg / dL and above all, already at a very high level.


These fats may also increase the risk of heart disease. So, the lower the level of triglycerides, it will be good for health. Total triglycerides 150-199 mg / dL can be said to be in the high threshold, and an amount of 200 mg / dL or more, including high triglyceride levels. Some people require treatment if you have high levels of triglycerides in both those levels.

total cholesterol

Total cholesterol is a combination of the amount of good cholesterol, bad cholesterol, and triglycerides in each deciliter of blood. Usually, by looking at the total and HDL cholesterol levels alone can describe the general conditions of your cholesterol levels. However, if a total cholesterol of 200 mg / dL or more, or HDL less than 40 mg / dL, you need to perform a complete examination that includes LDL cholesterol and triglycerides.

Cholesterol levels less than 200 mg / dL can be tolerated. Total cholesterol levels of 200-239 mg / dL has entered the high threshold. If you reach 240 mg / dL or more, including high cholesterol levels.

Food Required

To maintain normal cholesterol levels, avoid foods that contain trans fats. These fats can be found in fried foods, margarine and snacks such as biscuits.

Here are some foods that you can take to lower cholesterol levels in the blood.

    Fish such as sardines, mackerel, salmon and tuna, are rich in omega 3 which is good for the heart.
    Oatmeal is rich in soluble fiber that can lower bad cholesterol levels. Within a day, you need at least 5-10 grams of soluble fiber. One half cup of oatmeal that has been cooked contains about 6 grams of fiber. You can add fruit on the oatmeal to enrich the flavor.
    Nuts such as almonds, pistachios, hazelnuts, and others can reduce the risk of heart disease. You can replace fatty foods like cheese and meat with beans.
    Olive oil contains antioxidants that can lower bad cholesterol levels. Use two tablespoons of olive oil a day to a salad or dish.

Keeping the intake of nutritious foods in order to limit the levels of bad cholesterol is good, but a step to living a healthy lifestyle is also equally important. Begin to quit-old bad habits, such as smoking and consuming alcohol. Instead, start familiarize yourself to exercise regularly.

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The reason to eat whole wheat bread

Le 21 juillet 2016, 11:40 dans Humeurs 0

For the best selection, ie whole wheat bread made from whole grain flour with a slightly rough texture. In some countries, whole wheat bread comes with seeds on it for a more attractive appearance, as well as supporting the nutritional content.

Whole grain has three layers are complete ie bran, edosperma, and seeds. White bread were most commonly found, removing the bran and germ, so the essential nutrients contained in them was lost. White bread made from white wheat flour, ie wheat that has just taken its endosperm and bleached.

Wheat bread made from whole grain is a source of carbohydrates suitable for breakfast, also contains more fiber than white bread in general. The bread of this type are known to have many nutritional benefits to the body, such as protein, B vitamins, antioxidants, iron, magnesium, and other minerals.

In addition, whole wheat bread is also very good for health because it is low in fat and cholesterol-free. Bread wheat is also equipped with a compound suspected fitokemikal can fight the development of cancer cells.

Such consumption can improve digestive health by keeping the regularity of bowel movements and stimulate the growth of bacteria in the gut, so that defecate more smoothly. In addition, regular wheat consumption may also reduce the risk of type 2 diabetes, obesity, some cancers, and heart disease.

However, beware of sodium intake is derived from the yeast during the process of making bread wheat. Each strand of whole wheat bread, contains about 200 mg sodium. Meanwhile, the recommended daily sodium intake is about 600 mg, with a limit of sodium intake at 1,800 mg per day figure.

Avoiding Mistakes Choosing Whole Wheat Bread

Do not let one choose whole wheat bread in order to obtain optimum benefits. Here are some tips to recognize whole-grain bread products:

    Do not be fooled by the look of brown bread with a label made from whole wheat alone. Elaborate further ingredients. If the first ingredient is written using the "wheat flour" or "enriched wheat flour white", then that means not using whole grains. There is also a bread made from white wheat flour is then added caramel coloring. Be careful and meticulous when choosing.
    Do not be lulled by the brand "seven types of wheat" or labeled "100% natural" or other healthy memorable. Many products which outwit wheat bread as if made from whole wheat, but is made only of ordinary wheat flour, water and rye flour.
    Observe if the product is whole grain breads written "low calorie" or "special diet". This product is likely to have a smaller size. Notice again in the label.

Still make sure whole wheat bread consumption is not excessive, to avoid excess sodium intake. Then, to compensate for the nutrients of wheat bread, it is recommended to served with an egg and vegetables, than butter or jam sweet a lot of calories and fat.

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