Calcium: sources other than milk!


You don't have to consume milk and milk products just to supply calcium. Where is calcium other than milk? There are many sources, and this article lists the most important ones.

Calcium is the most common mineral in the body, where is the calcium? 99% of the calcium in the body is found in the bones and teeth and supports its building, the rest is found in the muscles, in the blood and in other body fluids.

The importance of calcium
Calcium is essential for muscle activity, including cardiovascular muscle, hormone secretion, enzymes and so on.

Bones in our body are constantly undergoing decomposition and bone building, the process in which calcium is involved, since the pace of construction in children is higher than decomposition.

When we reach middle age, the pace of construction becomes equal to the rate of decomposition, and in adults (especially postmenopausal women) the frequency of construction becomes less than decomposition, thus reducing bone mass and increasing the likelihood of osteoporosis.

Bones form the body's "calcium buffer" in times of deficiency. When the body does not have enough calcium, it begins by analyzing calcium from the bones to maintain its proper level in blood and muscle, and excess calcium is excreted with urine.

Thus, lack of calcium in food over many years may cause osteoporosis and osteoporosis.

General sources of calcium
Contrary to popular belief, milk is not the only or exclusive source of calcium. There are many plant sources of calcium, such as:

Vegetables (such as cabbage, berkeley and okra).
Soy.
Sea algae and various seafood.
Nuts and seeds.
Legumes.
Tahini and tofu.
In most grains (wheat, barley, rice, oats, millet and corn) there are no high amounts of calcium, unless they are improved and rich in calcium, but they give our bodies a lot of calcium because we consume it a lot.

As well as many fruit juices, different drinks, tofu and various grains as well as morning cereals and carrots, are also rich in calcium.

Tahini from whole sesame is rich in calcium up to seven times more than regular tahini.

Some examples of calcium sources
These are the most important examples of calcium sources:

1- Soybean
Soy is naturally rich in calcium, and often manufactured soy products such as tofu and soy milk are rich in added calcium.

In 200 g of tofu there is a little more calcium than a cup of milk (about 200 mg). Calcium-fortified tofu products can also be found, which contain 1300 mg of calcium at a dose of 200 grams.

2 - Tahini
Tahini from whole sesame is rich in calcium up to seven times more than regular tahini. The amount of calcium in two tablespoons of whole raw tahini is roughly equal to the amount of calcium in a glass of milk (about 200 mg).

3- Flax seeds
In addition to being an excellent source of omega-3, in four tablespoons of ground flaxseed there are also 74 mg of calcium.

In some legumes there is a good amount of calcium, especially in soy and white beans.

4- Green vegetables
Green vegetables (such as broccoli, cabbage, beans and peas) contain a large amount of calcium compared to the number of calories.

But you should consume a relatively large amount of them to get enough calcium.

5 - Seitan
Seitan is a plant-like and is based mainly on wheat protein. Sometimes manufacturers add a high amount of calcium to it.

Vegetable or animal calcium?
One of the common arguments against the use of vegetable calcium is that it is not completely absorbed by the body. In fact there are substances that inhibit the absorption of calcium from plant foods. For example:

Phytic acid found in cereals and vegetables.
Oxalic acid found in some fruits and vegetables.
But according to a 2007 study published in the Journal of Food Composition and Analysis on calcium absorption from different sources, the following results emerged:

The calcium absorption ratio of soy milk and tofu is similar to that of cow's milk.
Calcium absorption from broccoli, cabbage and cabbage is almost twice as high as calcium absorption from cow's milk.
Another argument supporting the consumption of vegetable protein is the fact that consumption of salt and animal protein promotes the excretion of calcium from the bones.

Recommended rations of calcium
Some ministries of health and health authorities have officially recommended the consumption of the following quantities and quotas:

1000 mg of calcium per day for adults, a recommendation based on the fact that the Western Mediterranean diet contains large amounts of salt and animal protein.
840 mg of calcium per day to make up for the calcium we lose when we consume 60 grams of animal protein and 3.45 grams of sodium per day.
Vegetable protein does not promote calcium production, so if you rely on calcium intake from plant foods, you may be satisfied with less calcium.

By Dr Mahad Shah
Ms Productions

6 Side Effects of High Vitamin D Levels

Vitamin D is extremely important for human health, but "everything over and above turns against it." Learn about the most important side effects that may result from excessive vitamin D in the body in this article.


Vitamin D is of great importance in the human body, but what happens if its levels rise? Find out this information now.

How does vitamin D work in the body?
It is a hormone. This hormone acts to absorb calcium from the food in the digestive tract to the body.

 It is produced by the body as a result of exposure to sunlight, and can be obtained from certain foods such as certain types of fish and egg albumin.
Like any other hormone in the body, vitamin D works to build the body and plays many roles in keeping human body cells healthy and functioning the way they should work.

If vitamin D increases in the body, the increase may harm the body.

Some of the side effects that the body may experience if you get excessive amounts of vitamin D include:

1. rise in blood levels
When the body acquires adequate levels of vitamin D in the blood, it helps to increase immunity and protection from diseases such as osteoporosis and cancer.

Studies recommend that a vitamin level of 40-80 ng / ml (100-200 nmol / L) be maintained, and states that levels above 100 ng / ml (250 nmol / L) may be harmful.

Although there are many people taking vitamin D supplements, it is rare to find someone with very high blood levels of this vitamin.

A study of more than 20,000 people over a 10-year period found that only 37 people had levels above 100 ng / ml (250 nmol / L).

Only one person had a true percentage of toxins, at 364 ng / ml (899 nmol / L).

2. High blood calcium levels

Gastrointestinal disorders, such as vomiting, nausea and stomach pain.
Fatigue, dizziness and confusion.
Severe thirst
frequent urination.
The normal rate of calcium in the blood is 8.5-10.2 mg / dL (2.1-2.5 mmol / L).

Taking too much vitamin D can lead to high levels of calcium in your blood, which can cause many serious symptoms.

3. Nausea, vomiting and poor appetite
There is a close relationship between too much vitamin D intake and high blood calcium. This leads to nausea, vomiting and poor appetite.

However, these symptoms do not appear in everyone who has increased calcium in the blood.

In a study of 10 people who took vitamin D based on the appearance of deficiency in the body, after taking overdoses of vitamin D, 4 of them showed vomiting, nausea, and 3 on loss of appetite.

4. Stomach pain, constipation or diarrhea
Stomach pain, constipation and diarrhea occur if the digestive system does not tolerate food, or irritable bowel syndrome, a term used to describe colon discomfort.

However, they can also be a sign of high calcium levels caused by vitamin D.

These symptoms may occur in people receiving high doses of vitamin D to make up for the deficiency, as with other symptoms.

In one study of two boys, one suffered stomach pain and constipation after taking the incorrectly prescribed vitamin D supplements, while his brother experienced high blood levels without any other symptoms.

In another case study, an 18-month-old child was given 50,000 units of vitamin D for three months at which time he faced diarrhea, stomach pain and other symptoms.

These symptoms were overcome after the child stopped taking supplements.

5. Weak bone mass
Because vitamin D plays an important role in calcium absorption and bone metabolism, this helps maintain strong bones.


On the other hand, vitamin K2 functions are important in maintaining calcium in the bones and out of the blood. It is believed that very high levels of vitamin D may reduce vitamin K2 activity.

To protect yourself from bone disease, you should avoid taking too much vitamin D supplements and eating foods rich in vitamin K2, such as dairy and meat.

6. Renal failure
Excessive vitamin D intake leads to kidney injury.

In one case study, a man was hospitalized after kidney failure, a rise in blood calcium level and other symptoms that occurred after receiving a vitamin D injection prescribed by his doctor.

A study of 62 people who received high doses of vitamin D, each person suffered from kidney failure, whether they have a healthy kidney or existing kidney disease.

Renal failure is treated with oral or intravenous hydration and medications.

Summary: Vitamin D is very important for public health, so you should take it and get it at the required levels, not to increase it to reduce the risk of side effects mentioned in the article.

By Dr Mahad Shah
Ms Productions

10 Benefits of Vitamin C

Do you know what are the benefits of vitamin C for the body? Vitamin C enters the process of collagen formation in the body, and many others, learn about its benefits in this article.

Do you know what are the benefits of vitamin C for your body, your health and your appearance? This and more will be recognized in the following article.

Vitamin C Benefits
There are a number of reasons that highlight the benefits of vitamin C, especially taking it in the form of supplements, including:

1- Combating influenza and colds
Vitamin C is effective in preventing colds and flu and also in treating it, and many people testify to it, as the vast majority of studies support this position.

It all depends on the dosage, which should be high enough for treatment or for prevention of influenza.

2- Treatment of viral diseases
Vitamin C cures most viral diseases when used correctly. For example, Dr. Friedrich Kellner documented 60 cases of polio, which he treated with injections containing vitamin C.

The recovery was complete, and none of the children had any muscle damage.

Giving vitamin C to children before and after receiving the vaccine protects them from potential damage to the vaccine itself, and children who receive an adequate daily dose of this vitamin, are less likely to be vaccinated against viral diseases.

3 - lower cholesterol
Vitamin C lowers cholesterol levels, and cholesterol is a necessary substance for the body.According to the molecular correction approach, the cholesterol level increases when the body needs it.

Apparently, vitamin C works in a way that eliminates the body's need for high cholesterol in the blood.

4. Promote eye health
Vitamin C is present in a high concentration in all parts of the eye, which indicates that the eyes need it. Taking vitamin C effectively and quickly lowers high intraocular pressure, preventing glaucoma.

It is likely that vitamin C intake also prevents cataract, and works together with vitamin E to prevent diabetes damage to the retina.

5 - protection from the pressures of life

The highest concentration of vitamin C in the body is in the adrenal glands, where it prevents the erosion of the strength of dealing with life stress.

6. Protection from environmental toxins
Vitamin C works on:

Neutralizes or reduces the damage caused by many environmental toxins, including benzene, pesticides, nicotine, nitrates, radiation and heavy metals.
Reduces the harmful effects of smoking and alcohol.
Today, we need more vitamin C than in the past, because of the large amount of toxins in our modern environment.

7. Protect the heart and circulatory system
When there are high levels of vitamin C in the blood, the initial process of atherosclerosis can be avoided, and the combination of vitamin C and amino acid lysine can reduce plaque in the arteries.

This process leads to relief for suffering from angina, usually within ten days to a month.

8- Collagen production
Vitamin C produces collagen, the body's connective protein, and is therefore essential for the health of connective tissues, such as skin, bones, tendons, gums and blood vessels.

Because of this feature, vitamin C is necessary for wound healing and should therefore be used as a treatment before and after surgery.

9. Combating cancer
There are many features of vitamin C that protect against cancer.

10. General positive impact
Vitamin C seems to be the most important drug among the existing drugs. Almost no disease can affect it positively, but the important thing is the right dose.

How do we get vitamin C?
Before getting into the benefits of vitamin C, first start with the question arises - is it better to take vitamin C supplements? Is it enough to rely on the amount of vitamin C obtained from eating fruits and vegetables?

The answer to this question is clear: it is almost impossible to get enough vitamin C from food.

Humans are a mammal that does not produce this vitamin because of a genetic mutation, while other mammals produce vitamin C in their bodies in the amount of 40-300 mg per kilogram of body weight, and does not produce even one milligram of it.

We conclude that a person weighing 70 kg needs at least 2800 mg of vitamin C per day, even a diet rich in fruits and vegetables, provides only 10% of this amount.

The recommended dose of vitamin C
Vitamin C is safe to use, but it remains a strong substance, and safe and effective use of vitamin C requires a lot of knowledge. Each person has a different reaction, and also the needs of each person change with changes in their situation.

Before taking vitamin C, it is important to consult a specialist in the subject of medicine with molecular correction as it is important to consult a doctor before taking any medication.

Among people who are prevented from taking high doses of vitamin C:

Those who have a high iron level.
Those who have congenital deficiency in the enzyme G6PD.
Most people are able to take effective doses of vitamin C.

Warnings and risks
Now we will address some of the objections to high doses of vitamin C:

According to studies from Harvard Medical School and others, vitamin C does not lead to kidney stones, and there is no basis for claims that it harms the liver or kidneys, causes cancer, destroys vitamin B12, etc.
The recommended daily dose of vitamin C, is 60 mg, which prevents the occurrence of scurvy, but this disease appears only at the end of the process of atrophy. But the adequate dose for young people is not the same for the elderly.
It is true that a high dose of vitamin C is absorbed less compared to a low dose, but only in percentage terms.

Any larger quantity - 100% of 500 or 50% of 5000? What is not absorbed and remains in the intestine protects the intestinal cells from toxins and cancer. What is absorbed is excreted in the urine and prevents urinary tract contamination.

In conclusion, the concept of vitamin C in the public should be changed.

By Dr Mahad Shah
Ms Productions

Vitamins are important for brain health

By getting some important vitamins, the brain can maintain health and enhance its functions, as these vitamins contain many compounds and are useful for various organs of the body.

Although the brain accounts for only 2% of total body weight, it consumes more energy than any other organ, which is approximately 20% of the body's energy.

The brain therefore needs different nutrients that keep it active and maintain and enhance brain function.

The most important vitamins for the brain
Here are the most important vitamins to get for brain health.

1. Vitamin B
Vitamin B is the best vitamins for brain health, especially vitamin B12.

Since high levels of homocysteine cause impaired brain function, B vitamins are known to help maintain homocysteine levels.

B vitamins are folate, vitamin B12, and B16.

The deficiencies or birth defects in the enzymes involved in the metabolism of these vitamins are linked to

In addition to its role in homocysteine ​​metabolism, B vitamins are closely involved in cell energy production.

To get B vitamins in their various forms, it is recommended to eat peas, eggs, whole grains, milk, chicken, fish, and broccoli.

2. Vitamin C
Vitamin C can help support brain health because of its antioxidant activity.

Vitamin C is an important factor in the oxidation and reduction process of the central nervous system, linking the inadequate dietary supply of vitamin C to the negative effects on cognitive performance.

This is especially true for people with aging because vitamin C deficiency is more common in older people.

Vitamin C is available in citrus fruits such as orange and tangerines, as well as kiwi, strawberries and guava.

3. Vitamin E
Vitamin E contains a mechanism similar to vitamin C and brain health because it is also an antioxidant.

Low levels of vitamin E cause poor brain function and help protect the brain from many health problems.

There are many foods rich in vitamin E, such as nuts, broccoli, avocado, tomatoes, sunflower seeds, and olive oil.

4.Vitamin K
When we think of vitamin K, we often associate it with strong bones.

But we should also think about brain health, since vitamin K affects spongolipids, fatty acid compounds used as building materials in brain cell membranes,

Increased vitamin K intake is also associated with dietary phenytokleonone, which helps increase cognition and reduces the chance of blood clots, especially in the elderly.

Vitamin K is available in leafy vegetables such as spinach, watercress, cabbage, and broccoli.

It can also be obtained from fruits such as avocado, kiwi and grapes, as well as soybeans, eggs, meat, and liver.

Important things for brain health
In addition to previous vitamins, three key things to promote brain health include:

Exercise: The benefits of exercise not only improve physical fitness, but also help maintain brain health, cognitive strength and memory.
Sleeping well: Getting enough sleep a day is critical to overall health, as well as brain health. During sleep, toxins are removed from the brain.
A healthy diet: Different nutrients also help boost brain function, so eating different foods is recommended to get all the important elements and vitamins that are beneficial to the brain.

By Dr Mahad Shah
Ms Productions

What should a typhoid patient eat?

There is no doubt that typhoid patients undergo a diet to maintain weight, especially because they lose weight due to symptoms of the disease, what is this diet?

To be sure, patients with typhoid are gradually losing weight, so they should follow a high-calorie diet. Read the article to find out.

Typhoid fever is caused by Salmonella typhi, which is spread through contaminated food or water or through direct contact with an infected person.

Typhoid symptoms include:

High temperature
Headache
Abdominal pain
Constipation or diarrhea
Muscle pain
Anorexia
Weight loss.
As a result of constant weight loss in typhoid patients, they should follow a diet that compensates for carbohydrates and body fat.

What should a typhoid patient eat?
When you suffer from typhoid, taking a small amount of calorie-rich food at regular intervals helps to maintain the strength and energy of your body.Here are some of the foods you should eat:

High-calorie food, such as pasta, boiled potatoes, white bread and bananas, where it contains a lot of energy needed to fight typhoid fever.
It is important to provide your body with as much fluid as possible, because typhoid causes severe diarrhea and fever that can lead to dehydration.
Dehydration associated with typhoid can lead to a lot of complications during treatment, so eat food that is high in water, such as fresh fruit juice.

Eat food that is high in carbohydrates, but it must be easy to digest, such as boiled rice, baked potatoes and boiled eggs.
Dairy products should be consumed in large quantities.
Honey is a high-sugar food, so it is important for typhoid patients.
Typhoid diet should include yogurt and eggs, it is easier to digest than meat and can compensate for protein deficiency in the body.
Vegetaria
ns can also eat legumes and high-protein cheese.

Foods rich in omega-3 fatty acids, where they can help reduce inflammation in the body.
Foods to avoid
There are a range of foods to avoid in the typhoid diet:

Avoid high-fiber foods
Avoid vegetables such as cabbage and capsicum as they cause gas and bloating
Avoid food that has a strong flavor of onion and garlic
You should avoid spicy foods that contain acetic acid such as pepper, hot sauce and vinegar
Obesity, butter and fried food should also be avoided.
Tips you should follow
If you have typhoid, do the following:

Always wash vegetables and fruits before you eat them
Avoid places that do not maintain hygiene
Wash your hands before you eat
Do not buy fruits and vegetables from street vendors
Drink bottled water
If you experience symptoms as a result of eating certain foods, contact your doctor immediately.

By Dr Mahad Shah 
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For more details and study of benefits and deasises visit the other articles

What will happen in the body when you stop eating bread?

Bread has many health benefits, but it is not recommended to overeat it because it causes weight gain, and at the same time many effects can occur in the body when you stop taking it.

Many people think that stopping eating bread will help keep you healthy and lose weight.This is a misconception, since carbohydrates in general and bread in particular are important foods the body needs.

The benefits of stopping bread
Learn about the most important things that can happen in the body when you stop eating bread.

1. Water loss
When you stop eating bread, you'll notice that you lose weight quickly, but that doesn't mean you lose fat, but water.
Carbohydrates are stored in the body in the form of glycogen, and once the body consumes stored carbohydrates, you will lose large amounts of water

If you want to get a quick result from the application of the diet, you should reduce the amount of carbohydrates you get and daily, and bread is one of the most prominent types of carbohydrates that are consumed daily.

When you stop eating bread, the body begins to use the carbohydrates that it has stored, it will get rid of the water in it, as if you press a sponge filled with water, what you lose is water, and the sponge remains the same.
Once you return to eating bread and carbohydrates in general, you will regain the water you lost.

2. Feeling tired and exhausted
Carbohydrates are the first source of energy in the body, and white bread is a fast-digesting carbohydrate, causing rapid increase in sugar in the body and thus a sense of energy.

Reducing the usual amount of bread or stopping it will make you feel tired, tired, and lazy.

Flu-like symptoms
Lack of carbohydrates in the body also has an effect on the level of glycogen in the body, which results in symptoms similar to the common cold, such as fatigue, severe weakness, nausea, drowsiness and body pain.

4. Constipation
Various types of carbohydrates, including bread, contain fiber that helps in the process of digestion and get rid of constipation.

Stopping it can hinder digestion and make it difficult to defecate, especially if you're not used to fiber-rich vegetables.

5 - mood swings
Carbohydrates help raise levels of the mood-regulating neurotransmitter serotonin, often called the “good feeling hormone.” The higher your brain content, the better you feel.

Conversely, when its levels fall, you will experience mood swings that you don't know.

6 - a lot of other nutrients
When you don't eat bread, you'll be looking for other alternatives like pasta and rice, which are more obese than bread.

Nutritionists often prefer to include bread in their daily meals rather than rice and pasta, especially brown bread.

Also, not eating bread will make you feel full quickly, and you will look for other alternatives throughout the day to eliminate hunger, and may resort to eating the most harmful to health.

If you replace bread with proteins that contain fat, you increase your risk of heart disease.

Healthy tips for eating bread
To get the benefits of baking without causing weight gain, follow these tips:

Eating a small amount of bread: The meal should contain different elements that do not cause weight gain, so eat them mainly with a little bread.
For example, at lunch, a bowl of vegetable salad and a piece of protein with one slice of bread are recommended.

Choosing the lowest calorie bread: It is made from brown flour, as white flour causes a significant increase in weight.
Distribution of bread throughout the day: preferably a slice of bread at breakfast, a slice at lunch, and a slice at dinner, provided that meals early in the day, and the last meal during the day at the seventh maximum 7.

By Dr Mahad Shah - Saturday, November ,2, 2019
Ms Productions

Does a hiatal hernia require surgery?

the question
I am a man age 55 years and I carry almost 15 kg overweight. I have recently had a high frequency of heartburn and an acid taste in my throat. The doctor has diagnosed a hernia in the diaphragm. Does this require surgery?
The answer
Hernia is the pressure of an organ through a hole in the muscular wall of the cavity that protects it. In the case of a diaphragmatic hernia, part of the stomach is pressed through the hole where the esophagus and stomach meet.

The most common cause of diaphragmatic hernia is increased pressure on the abdominal cavity. Pressure can come from coughing, vomiting, pressure during defecation, heavy lifting, or physical stress. Pregnancy, excess weight or fluid accumulation in the abdominal cavity can also cause diaphragmatic hernia.

Diaphragmatic hernia can occur at any age and in both sexes, although it often occurs in middle age. In fact, most people over the age of 50, intact except for this problem, suffer from small hernias in the diaphragm.

Most people with diaphragmatic hernia do not feel any symptoms. In some people, acid and digestive juices come out of the stomach into the esophagus (reflux). This command causes the following problems:

Heartburn

A bitter or acidic taste in the deep throat

Bloating and belching

Discomfort or pain in the stomach or esophagus

Vomiting

Most hiatal hernias do not cause problems and rarely need treatment. Successful treatment of diaphragmatic hernia usually involves treating Reflux reflux symptoms, caused by excessive pressure in the abdominal cavity.

Treatment includes:

Make lifestyle changes, such as:

• Reduce weight, if you are overweight, maintain a healthy diet.

• Maintain a reasonable approach to eating, such as eating small to medium meals; reducing the intake of fatty foods, acidic foods (such as tomatoes, citrus and fruit juices), caffeinated foods and alcoholic beverages.

• Eat meals three to four hours before bedtime, avoid snacks before bedtime.

• Raise the head position in your bed by 15 cm (this helps the force of gravity to preserve the contents of the stomach).

• stop smoking.

• Avoid tight clothing that presses the abdominal area.

• Take medications, such as antacids, H2 blockers, or PPIs. Be aware: If you are taking over-the-counter medications, do not feel better, or have taken this medicine for more than two weeks, talk to your doctor. It may prescribe a stronger medicine.

If medications and lifestyle changes are not effective in treating your symptoms, diagnostic tests may be required to determine if surgical intervention is required to correct the problem or symptoms using these methods.

People with diaphragmatic hernias, as well as chronic and severe reflux may need surgery to correct the problem if their symptoms do not improve with these treatments. Surgery may also be required to minimize hernias if there is a risk of stenosis or strangulation (by cutting off blood supply). During surgery, the reflux is corrected by returning the diaphragmatic hernia to the inside of the abdomen, creating an improved valve mechanism at the bottom of the esophagus. The surgeon wraps the upper part of the stomach (labeled fundus) around the bottom of the esophagus. This forms a narrower passage so that food cannot bounce back into the esophagus.

Diaphragm surgery can be performed either by opening the abdominal cavity or by Laparoscopy laparoscopy. During laparoscopic surgery, five or six small incisions (5-10 mm long) are incised in the abdomen. Laparoscopy and surgical instruments are inserted through these incisions. The surgeon uses a laparoscope for guidance, where images of the internal organs are broadcast on the screen. Features of endoscopic surgery include smaller incisions, less risk of infection, less pain and scarring, and faster healing.

by Dr Mahad Shah
Ms Productions

Ten simple tips for healthy and helpful nutrition
Healthy foods alone are not enough for diet and disease prevention, but must be accompanied by a programmed and integrated health diet. An ideal and integrated diet should include some important conditions.

Maintaining optimal weight, preventing disease, and increasing body immunity are all things you can reach by eating healthy foods, but only if you eat them properly and not overly or disorganized.

A good health system is based on the concept of the "food triangle", in which sugars are at the top of the pyramid and are recommended to reduce them. The milk and vegetables are at the bottom of the pyramid and must be a lot of them, as recommended by the site "Media" German specialist medical advice.

An ideal and integrated diet should include the following ten tips:

1 - Diversification in food: healthy nutrition can be completed only by eating different types of food and change in the quantities and types of substances.

2 - Eat foods rich in sugars and fat-free, such as rice, bread and potatoes, because they give the body the necessary nutritional energy, vitamins and important nutrients.

3 - Eat vegetables and fruits on a daily basis, and it is recommended to eat them fresh. The body should be accustomed to eating different meals a day of vegetables and fruits. Fresh juices are an ideal way to do this.

4. Meat and fish are important for nutrition, because they contain nutrients and energy important to the body. But many of them have significant damage and cause serious diseases. The German medical advice website OnMedia recommends that you eat fish 2-3 times a week and in small meals not exceeding 70 grams. Meat is also recommended for small meals in amounts not exceeding 600 grams per week.

5 - substances that contain fat are also useful for the body, but it is recommended not to exceed more than 80 grams of fat per day. Unsaturated fats, such as soy and vegetable fats, are recommended.

6. Reducing sugars and salts is important for the health of the body. It is best to replace them with natural herbs and sweeteners.

7. Drink plenty of water and sugar-free drinks.

8. Good and slow preparation of food, by reducing cooking temperatures. Thus, food does not lose its important nutrients and remains intact.

9 - choose the right time to eat, and remember that your eye eat with you, so try to take care of the food and prepare carefully.

10 - daily exercise is important to digest food and stimulate blood in the body. 30 to 60 minutes of exercise a day is recommended.

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Dr Mahad Shah
Ms Productions

Fitness tips 8 ways to improve your fitness performance

1020 person agrees with the article
Doing the same amount of training, the effect is much worse than others, is it your own effort? Do not! You may just be a little more careless than others. We can often see some bodybuilders who have perfected their posture in just a few years. They may indeed have good qualifications, but I am sure they know how to train better than others, and they are brainstorming in fitness. The same time is doubled than others. effect! These are the reasons for their success. Have you ever noticed the small details in fitness?


1. Shorten your break time


Reducing your rest time has a great impact on the fitness effect, shortening the rest time, allowing more blood to pass through the muscle tissue, which will definitely make your muscles have the urge to tear, swell and explode. If the rest time is too long and the muscles are slack, it is undoubtedly a torment to the muscles, and it may cause injury. It is recommended to take 30-60 seconds of rest time.


2. Timely supplement sports drinks


Water is undoubtedly a necessary raw material for synthesizing muscles, and sports drinks are formulated according to the characteristics of physiological consumption during exercise. They can specifically supplement the nutrients lost during exercise, maintain and improve exercise capacity, and accelerate fatigue elimination after exercise. effect. Let you have more energy to put into training!


3. Intake of carbohydrates before training


It is worthwhile to get enough carbohydrates before exercise. Your muscles need to be filled with glycogen during training. Glycogen is not only a source of energy, but also promotes training. More importantly, let your muscles appear. Big and full.


This is why those who are low in carbohydrates seem to be "small" in muscle, although the training is very hard. When your body transfers carbon water to the muscle cells, at the same time, the water becomes a carrier and is smashed into it. If you need to make your muscles look fuller, you need to develop your own high carbon water diet plan.


4. Feel the muscles fully squeezed


Focus on the target muscles and maximize your harvest by forcing a contraction of your muscles. In other words, squeeze your muscles at the peak of each movement.


Slow down each time and focus on muscle contraction throughout the entire process. 1-5 times is to develop maximum muscle strength, 8-12 times to increase muscle mass, 15 or more is to develop muscle endurance, we prefer 8-12 times to let you more fully stimulate deep muscles.


5. Join the super group training


The advantage of the super group is that it not only enhances the training intensity, but also reduces the training time. Usually we will train the two movements of the same part into a super group, mostly multi-joint exercise with single joint separation training. For example, a barbell bench press with a flying bird. This is because the endurance of the large muscle group (pectoral muscle) is stronger than that of the arm, so when the bench press is finished, the arm is weak, but the chest muscle is not necessarily the case. So we used the birds to really exhaust all the power of the chest muscles.


6. Arrange for declining group training


It can greatly increase the stimulation of the training muscles. Under normal circumstances, you stop when you do a set of actions until exhaustion, but the diminishing group can make your muscles be pressed for a longer time. It is much higher than normal training.


7. Find music that can mobilize your nerves


If you can make everyone achieve the best in common, it is nothing more than the type of music and the strength of the beginning. A good music list and training will allow you to maintain a high level of motivation and enthusiasm, whether it is hip-hop or heavy metal, find your favorite music and rhythm. Set yourself a list of training music with unlimited energy for your headphones.


8. Super slow training method

Because the movement is very slow, the trainer can't use the power to deceive. The light weight is more safe for the trainer to prevent sports injuries. The beginner can easily learn the movement skills from the slow and light movements. Can make the trainer stimulate the muscles more prominent! The above article is provided by: .https://www.facebook.com/MahadShahOfficial175/
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