Eating For Better Health

These guidelines contain today’s best scientific advice on selection of foods for promoting health, preventing disease and maintaining or losing weight. These are general guidelines that apply to most healthy people. If you have a chronic disease or other special nutritional needs, contact a registered dietitian for specific recommendations.

Aim for Fitness

• Maintain or work toward a healthy weight.
• Be physically active every day—return fun and play to your life. Get moderate to vigorous physical activity for at least 30 minutes a day 5 days a week.
• Healthy eating provides the sustained energy you need to be physically active.
• Learn to manage your stress with exercise, healthy eating, relaxation, and good coping skills.

Build Healthy Eating Habits

• Eat a variety of vegetables, especially dark green, red, and orange vegetables (3 or more servings a day).
• Eat a variety of fruits (2 or more servings a day).
• Eat whole-grain, high-fiber breads and cereals (3 to 6 servings a day). Reduce or eliminate refined or processed carbohydrates; most of the grains in your diet should be whole grains.
• Drink fat-free or low-fat milk and eat low-fat dairy products.
• Choose from a variety of low-fat sources of protein — including eggs, beans, poultry without skin, seafood, lean meats, unsalted nuts, seeds, and soy products. If you eat meat, eat white meat at least four times more often than red meat.
• Reduce intake of saturated fats and trans-fats (such as partially hydrogenated oil) as much as possible.
• Use vegetable oils (like olive or canola oil) instead of solid fats.
• Reduce daily intake of salt or sodium. Reduce to less than 1,500 mg. per day if you are older than 50, or have hypertension, diabetes or chronic kidney disease.
• Restrict or eliminate "junk food" — foods that contain refined white flour, solid fats or trans fats, added sugars, and are high in sodium.
• Restrict or eliminate sodas and other sugar-added drinks that are high in calories and contain few or no nutrients.
• If you drink alcoholic beverages, do so in moderation. Drink only when it doesn't put you or anyone else at risk.

To Lose Weight

• Reduce the number of calories you eat daily. Eat smaller portions—don't "upsize" your meals at fast food restaurants.
• Follow the dietary guidelines above.
• Eliminate all sugar-added drinks from your diet. You can drink 100% fruit juice, unsweetened, but limit servings to one or two a day. Drink more water.
• Decrease the amount of time spent in sedentary activities, especially watching television.  Use your screen-free time working on hobbies, house cleaning, yard work, or engaging in fun activities.
• Get moderate physical activity (such as walking, bicycling, swimming, or using aerobic exercise machines) for 30 to 60 minutes a day, at least five days a week.
• Do muscle strengthening and toning exercises at least 2 or 3 days a week.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Health Benefits of Onion, Uses And Its Side Effects

 

 

Onion is one of the common vegetables used in hundreds of dishes all over the world to enhance the taste. Eating raw onion daily offers lots of health benefits. Vitamin C and other nutrients in onion help to check cancer and also enhance skin and hair. The blood sugar levels are largely controlled by onion extracts and it also boosts immunity, sex drive and anemia control.

Onion

Onions are vegetables, which have the scientific classification of Allium cepa. They are rich in antioxidant compounds that are very effective in neutralizing the free radicals present in the human body. They have been used for decades by human beings for medicinal purposes.

Nutritional Value of Onion

Onions have many valuable medicinal applications because it acts as a rich source of nutrients, vitamins, minerals, and organic compounds. These include the presence of sulfuric compounds and quercetin which are essential for health.

Onion also contain mineral components such as calcium, magnesium, sodium, potassium, selenium, and phosphorus and they are a good source of vitamin C, vitamin B6, and dietary fiber.

Nutritional facts Per 100 Grams

40 Calories

0.1 g Total Fat

4 mg Sodium

146 mg Potassium

9 g Total Carbohydrate

1.1 g Protein

Vitamins and Minerals

0.02 Calcium

12 % Vitamin C

1 % Iron

5 % Vitamin B-6

2 % Magnesium

Health Benefits of Onion

After getting onion nutrition facts, let check amazing Health Benefits of eating onions, you can onion in a different way, you can use raw onion in cooking for hundreds of dishes. Onion juice is also used for hair growth and skin care. According to the season, you find various onions such as red onion, green onion, white onion, etc. Onion offers medicinal properties and is used to treat mouth sores, headaches, and heart problems.

Onion Fight Against Cancer

Red onions are the most effective in destroying breast and colon cancer cells. Onions have a powerful compound called quercetin that plays a significant role in preventing cancer.

Onion Lower Blood Sugar Levels

One of the sulfur compounds present in onions (S-methylcysteine) and quercetin can have beneficial effects on controlling the blood sugar level in the body. Chromium, also present in this root vegetable, may help regulate blood sugar.

Onion Prevent Inflammation And Other Allergies

Quercetin (and other flavonoids) in onions helps in preventing inflammation. Onion also helps the treatment of allergies by preventing the cells from releasing histamine.Antihistamine properties of quercetin can also aid in reducing nasal congestion. The antibiotic effects of onion accelerate wound healing.

Onion Promote Respiratory Health

Patients with respiratory issues like asthma and allergic rhinitis can benefit from onion extracts. The prebiotics present in onion can help removing nasal congesion and thus aiding peaceful sleep.

Onion Juice Benefits for Eyes Health

The sulfur in onions improves the health of the lens of the eye thus aiding in vision. It stimulates the greater production of a protein named glutathione, which acts as an antioxidant and reduces risk of glaucoma, macular degeneration, and cataracts.

The selenium in onions supports the vitamin E in the eye (which protects the cells in the eye).Onion extracts can also aid in preventing the development of corneal haze and onion juice can also be used as eye-drops.

Onion Good for Oral Thrush

Onions contain a rich source of thiosulfinates and thiosulfonates (the sulfur compounds) that help scale down bacteria that cause tooth decay.The vegetable is also enriched in vitamin C that keeps the teeth healthy.Onions can relieve tooth pain.

Onion Juice for Hair Fall & Hair Regrowth

Rich in antibacterial and antifungal properties, onions help to nurture hair and proliferates its growth. The rich sulfur content and antioxidants prevent thinning and breakage and premature greying. They fight dandruff and assist in blood circulation that helps in hair growth.

Onion Benefits for Brain Health

Antioxidant rich onions bind with the harmful toxins in the brain and flush them out of the body.The extracts of onions have been found to maintain the hippocampus.

Another sulfur-compound in onions, named di-n-propyl trisulfide, improves memory impairment and lower down age-related memory loss. Onions are also believed to treat dizziness, epilepsy, and vertigo.

Uses of Onion

Onions are crucial for other benefts also, like treatment of fever, easing menopause symptoms and reducing oxidative stress. The phytochemicals in onions along with their vitamin C help improve immunity. Raw onion lowers the production of bad cholesterol (LDL). Onion juice also provides immediate relief from the pain and burning sensation. It is also used for skin problems.

Side-Effects and Allergies of Onion

Onion might slow blood clotting and might increase the risk of bleeding when taken as a medicine. Onion might lower blood sugar. Overconsumption of onions for diabetic patients can be harmful. Onion might increase the risk for bleeding or interfere with blood sugar control during and after surgical procedures.

Cultivation of Onion

It is believed that onions originated in Asia. Although the exact location is not known, it is assumed that onions are native to West Pakistan and Iran. The onion plant has a fan of hollow, bluish-green leaves and its bulb at the base of the plant begins to swell on reaching a certain day-length.

The bulbs are composed of shortened, compressed, underground stems surrounded by fleshy modified scale (leaves) that envelop a central bud at the tip of the stem. In the autumn (or in the spring), the foliage dies down and the outer layers of the bulb become dry and brittle. The crop is then harvested and dried and the onions are ready for use or storage.

10 bodybuilding diet for vegetarians

 10 bodybuilding diet for vegetarians

 

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If you want to gain muscle mass but prefer to eat a vegetarian diet, you may feel defeated before you even begin.
There is a lot of talk about protein being the most important nutrient for muscle building and that you should consume a lot of it if you want to be successful.

But don't jump to this conclusion just yet.
While it is true that protein is an extremely important nutrient to include in your diet, it is also true that you do not need to consume large amounts of it to make progress.
Despite the fact that vegetarians do not consume any meat products, there are numerous ways for them to gain muscle.

Let's take a look at the 20 most important tips for vegetarian bodybuilders.

1- Get Sufficient Calories

As a vegetarian bodybuilder, the first thing you must do is ensure that you are getting enough calories.
If you don't consume enough calories on a regular basis, your body is much more likely to turn to incoming protein for fuel, and a deficit may form.


2- Eat a variety of fruits and vegetables.

Second, make sure you're eating plenty of fruits and vegetables.
These will provide you with a high-quality source of nutrients as well as antioxidant protection to keep your immune system strong.

3- Do Not Ignore Chickpeas And Legumes

Chickpeas and other legumes are excellent sources of protein for vegetarians looking to bulk up.
These will also be a good low-fat source of carbohydrates and a great snack before a strenuous workout.

4- Reduce Your Reliance on Processed Foods

When it comes to exercise, as a vegetarian, you should aim for short but intense sessions.
This will help to prevent muscle mass loss and your body's reliance on protein to get through those workouts.
If you were doing very long workout sessions, your protein needs would be very high, which could be difficult if you were on a vegetarian diet.

5- Use Nuts as a Fuel

Nuts are just another great food that you should consume.
Nuts provide a healthy originator of fat as well as a long-lasting source of energy.
One very few will significantly increase your calorie intake and make muscle gain easier.

6- Consume a lot of flaxseeds, walnuts, and flaxseed oil.

Because you are unlikely to consume fatty fish or fish oil, turn to flaxseeds, flaxseed oil, and walnuts for essential fatty acids.
These may have to be your main sources of this essential nutrient.

7- Start Adding Peanut Butter

Another effective way to increase your fat intake is to begin smearing natural peanut butter on as many foods as possible in your diet.
This will also help to increase your total calorie intake, which is obviously important when attempting to build muscle.
Smear peanut butter on bananas and apples, mix it into rolled oats, or add it to any fruit smoothies you're making.

8- Consider Iron Supplementation

Iron is one nutrient that you may be deficient in if you don't eat red meat.
Because iron is essential for red blood cell development, you don't want to be deficient in it.
If you do, you'll notice that you're tiring out much faster during your workouts.
Consider taking an iron supplement if you intend to follow a vegetarian diet for the long term.

9- Focus On Broccoli And Spinach Intakes

Broccoli and spinach are two other vegetables that you should definitely consider increasing your intake of.
These both have high calcium content, which is another nutrient you may be deficient in.
In addition to these two options, consider taking a calcium supplement.

10- Monitor Your Body Fat Levels

Because muscle mass loss is a concern for many vegetarian bodybuilders, keep an eye on someones body fat stages on a regular basis.
This will give you a better proof if you are losing muscle mass, allowing you to take action to help prevent it. 

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The great benefits of building sports and natural bodybuilding

 

The following is a comprehensive list of the most prominent benefits and great benefits of the sport of building and natural bodybuilding, and we are not talking here about the sport of adulterated bodybuilding, whose practitioners resort to the use of various drugs, hormones and steroids to increase the bone mass because this type has serious harm to the health of the practitioner on the long term. The medium and the distant. How many players used these materials and then suffered from kidney or liver troubles, and we always strongly advise to stay away from these materials. The purpose of playing sports is to enjoy good health, have a healthy body, and the safety of vital organ functions, not to destroy them with drugs and Steroid substances .. It is possible for every bodybuilding practitioner to have a naturally healthy and strong body by relying only on natural foods rich in necessary materials such as protein, carbohydrates and mineral salts, along with some nutritional supplements that do not pose a risk to a portion that is equal to the correct protein at a reasonable rate, this is sufficient to reach For a good level in bodybuilding, the goal is to enjoy strength and health, not competition, bragging, and show.




The benefits of bodybuilding are not limited to strong muscles and the body, but also extend to the psychological, social and professional state. The following conclude the great benefits and great benefits of the sport of natural bodybuilding on the personality of the player.

 In addition to the fact that the sport of building and natural bodybuilding increases muscle strength, which helps to carry the body and thus get rid of back pain. - It reduces high pressure due to the continuous and rapid blood flow in the body and the exercise of the heart muscle. - It reduces the proportion of fat in the body and tightens the body. - Increase the proportion of bone density - Increase muscle size - Increase muscle and joint flexibility - Strengthen the heart and blood vessels - The possibility of pumping a larger amount of blood in each contraction - Reduces the risk of coronary artery infection - Effectively treats obesity and thinness - Delays symptoms Aging in the elderly - a healthy bodybuilding practitioner always feels energetic, alert, and improves mood. In addition to all this, building sports and bodybuilding achieve the great benefits and the following great benefits:

1- A mature person loses between 2.2 to 2.3 kg of body muscles in every 10 years of his life, especially if he stops exercising these muscles, and the practice of building and bodybuilding preserves at least not to lose these muscles.

2- Bodybuilding and bodybuilding sport increases the rate of metabolism and metabolism, as studies have shown that every 1.4 kg of muscle in the body increases the percentage of nutritional transformation by 7%, which increases the proportion of the body's need to 15% of calories, and thus every person Increase your daily food intake without gaining weight.

3- When relaxing, a muscle that weighs one kilogram only needs 77 calories to reach oxygen, so we see people who keep exercising their muscles need more calories per day.

4- Improving general health. Exercising building and bodybuilding improves your aerobic capacity and raises fitness rates if the exercise is done with sound principles and improves and beautifies the general structure of the body (God is beautiful and loves beauty) and rid the body of excess fat by burning it during exercise, especially aerobic exercises Or aerobics.


5- Improving metabolism levels, which means that the body benefits from the various foods that enter the night because the capacity of the stomach, glands, liver and kidneys has become better in digesting, squeezing and distributing food to the rest of the organs.

6- It gives you the ability to control your weight in the long term because the body with strong and huge muscles has the ability to burn more calories even during times of rest and sleep and we all know this fact.

7- Bodybuilding makes your body more able to withstand shocks and accidents to the fate of God than the average person because it gains a great deal of flexibility, strength and durability, which also follows the strength and durability of ligaments and cartilage.

8- Increase in self-confidence, which is reflected in social and work relations, as a result of your feeling that your appearance is good and complete and is not exhausted by anything because often the person who suffers from inconsistency in a problem who has a belly protruding from the necessity or a shoulder tilted forward (hunchback) feels a lack of self-confidence Which reflects negatively on his relationships with others .

9- Effective assistance in activating intellectual abilities and the ability of the mind to focus, think and make decisions, and this follows because the blood flow in the body is at good levels, and the arteries and veins work at high capacities, which improves the blood supply to the brain in a better way, and this does not need to be explained the greater the amount of blood That reaches a member to increase his performance potential and this is what bodybuilding achieves

10- For those who suffer from high blood pressure, sport generally leads to controlling blood pressure levels as a result of the amounts of sweat that are secreted during exercise and which contain excess salts in the body and we all know that salts are the first enemy of blood pressure patients (meaning if your father has Hatello blood pressure Coconut Dumble), taking into account the opinion of the therapist regarding the movements that the patient with oppressed and high blood pressure will undertake.

11- Burning and depleting the amount of sugars in the blood, which helps and supports the work of the pancreatic gland and facilitates its work and thus reduces the possibilities of diabetes, and the same talk about a hypertensive patient applies to diabetics in that it is sport in general, it can be part of the treatment course.

12- It teaches you patience and focus, because what you do is a carving process, but rather more difficult because the sculptor works in a stable material that does not change and does not affect anything except by working your hands while you are working in flesh and blood affected by various factors, which requires patience, focus and persistence, all of which are qualities if you acquire them that will help you in your practical life And social emma help.

And these were only the most prominent of the great benefits and the great benefits of a natural bodybuilding sport

Bodybuilding: 8 Tips to Grow Lean Muscle

                                   Bodybuilding: 8 Tips to Grow Lean Muscle



Bodybuilding requires effort, proper and continuous work, in addition to a diet aimed at increasing muscle mass. Here are some important tips from the experts:

Page contents

    1-an introduction
    2-From easy to hard
    3-The advanced stage
    4-Antagonist muscle
    5-From devices to weights
    6-Diet
    7-Practice at least twice a week
    8-Comforts
    9-Exercise


Bodybuilding and muscle gain is not an easy task, but regardless of the results it can be very enjoyable. But since we aspire to be the best results, we will provide you with a number of important tips before registering for the gym.






Start from easy to hard

It should be noted that once you have started practicing bodybuilding exercises with the aim of increasing muscle size, you must participate in preparing for the big goal that you aspire to for at least a month, meaning that in the first month of training, you have to do relatively easy exercises, and make sure that every exercise you do By performing it using all kinds of equipment, you can repeat it many times, or about 20 times.

This means that the weight does not burden you more than necessary, and thus the first month is used to stabilize the muscle and to prepare it to carry heavier weights at a later time. And you must be careful to perform stretching and relaxation exercises during training, and after about a month it will be possible to start carrying more heavy weights.



The advanced stage

After you have gone through the initial training period, which included groups that were repeated 20 times for a period of at least one month of training, you can gain weight and reach the state in which each group is repeated 12-15 times, when the pressure is noticeable in the final exercises and the effort is great.

When you exercise relatively heavy weights and repeat them less often, then you can start with bodybuilding and muscle building. In more advanced stages, you can even reach 8-10 times. Heavy weights are ideal exercises to increase muscle size. The recommended number of sets for each exercise is 3.



Antagonist muscle

For every muscle that you work on in the gym, there is an antagonist muscle. The antagonist muscle is the one that performs the reverse operation of the other muscle. For example, the anti-biceps muscle (the anterior hand muscle) is the triceps muscle (the posterior hand muscle).

The anti-pectoralis muscle is the back muscle and so on. To develop your body properly, you have to make sure that every muscle receives attention, so that you do exercises that engage the antagonist as well.




From machines to free weights

It is important to note that there is a big difference between different bodybuilding equipment and free weights. The greatness of various sports equipment is manifested as limiting movement and maintaining the balance of the body, and thus it prevents injuries. The downside is that it occupies fewer motor units and increases muscle size.

Free weights intended for more advanced exercisers allow free muscle movement. The advantage in this is that there are more and more motor units working, with the help of which the maximum results can be achieved. The downside to this freedom of movement is that the risk of muscle injuries and infections increases.



Diet

Make sure to consume an adequate amount of protein, it is advisable to consult a nutritionist. Afterwards, make sure to eat a full meal, rich in vitamins and minerals, carbohydrates (especially before training), dietary fiber, and we mention once again the importance of protein.

Additionally, drink plenty of water throughout the day and during exercise. A dietitian should also be consulted about timing of meals during training day and rest days.





Doing bodybuilding at least twice a week

The truth is, in order to effectively grow muscle mass, it is recommended that you do exercises between three to four times per week. Recent studies have shown that it is possible to progress in training within twice a week, but this process is very long, as you should not press the muscle with heavy weights and a series of exercises that may surprise the muscle each time again, instead of getting used to it.



Comforts

During your exercise routine, make sure you get good and adequate sleep, as muscles can develop specifically at rest. In addition, the muscles need to rest for 24 to 72 hours between each workout.



Exercise, warm up, stretch and relax

Many people do not know (or deny it ..), but aerobics is a very important factor in increasing muscle size, because these exercises strengthen the heart and improve blood flow in the body, which means that your muscles will gain good blood flow. Which in turn will contribute to its operation and thus increase its size. In addition, make sure to warm up, stretch and relax, as they are vital to preventing sore muscles and various injuries during exercise.

Whey protein benefits to increase muscle and its doses

 

Protein and its importance in building muscle

Before we talk about whey protein,

we must quickly learn about the benefits of protein for building muscle.

It is chains of amino acids. Amino acids are the building blocks of all body tissues.

Protein (from food and supplements) is used to make bones, skin, nails, hair,

muscles and cells. Also, protein has a big role in producing all the important enzymes

for the body.  

Eating protein prompts the body to synthesize amino acids, build muscle,

and discourage muscle wasting for long hours.

 Eating protein increases strength in the gym and speeds muscle recovery after

 a workout.

So what is whey protein?

Whey protein is a natural food supplement extracted from cow's milk after

the stage of cheese manufacture and fat extraction.

 Even other names for whey protein are whey protein or whey protein.

 Whey protein is sold commercially in the form of a powder (powder),

 with different flavors such as chocolate, vanilla, strawberry, etc.

 Most types are low in carbohydrates and fats.

 

What are the benefits of whey protein?

Whey protein contains protein of higher quality and nutritional value than eggs,

 milk and meat. It is also rich in BCAA or Branched Chain Amino Acids such as leucine,

 valine, and iso-leucine. 30 grams of whey protein contains 4 grams of glutamine.

This helps maintain muscle mass while following a diet.

 This does not mean that whey protein is only useful for dieters,

 but it has the same benefits for those who suffer from the problem of thinness

 and want to increase their weight or muscle mass.

Also, several studies have shown that those who follow high-protein diets lose most of their weight from body fat,

 not muscle.

Valway is a protein with low amounts of fats,

 starches and calories. This makes it ideal for bodybuilders who follow a diet or

 want to gain weight without gaining large amounts of fat. Some of them use it in the morning, between meals,

 and after exercise.

Another advantage of whey protein is its speed and ease of digestion,

 which makes it a great after-iron meal.

There is ample evidence that muscles need protein quickly after muscle tissue is broken down during exercise.

 

 What are the types of Wii protein?

There are three main types of whey protein:

 Whey Protein Isolates, Concentrates and Hydrolized

Valway protein goes through several stages to filter and remove starches,

 fats, lactose (milk sugar) and impurities from cow's milk.

Valway Protein Concentrates consists of 80% protein,

 and Isolates consist of 90% protein.

There are no other fundamental differences.

As for Hydrolised Whey, it is partially broken down in the factory,

 similar to a partial digestion process, so that it becomes easier to digest and faster to absorb.

 But this type of whey protein is more expensive and unnecessary.

The most popular and popular type on the market is Isolate (90% protein).

 

Whey protein

What is the way to use Wi-protein? What are the doses of whey protein?

First, adhere to the dosages written on the package. Each product has different ingredients from another.

However, generally speaking, there is no specific method or times that whey protein is used.

It is a nutritional supplement more like natural food.

You will find a plastic scoop (scoop) buried inside the powder and you need to take it out.

You can mix it with water or milk, there is no difference.

Each (scoop) or serving contains about 30 grams of protein,

consisting of 25 grams of protein and 120 calories.