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5 best protein sources | awesome body

best-protein-sources


best-protein-sources

5 best protein sources | awesome body

When it comes to our health and physical fitness, there are two things you need to think, these are our physical activities and our diet. To be physically able and healthy, you need to have enough physical training which is accompanied by a healthy and balanced diet with fresh, natural and nutritious foods. Take protein as an example.

Protein is absolutely essential for growth and repair of muscle tissue because the amino acids contained in proteins are necessary for building muscle. Besides being useful for muscle proteins are useful in the body for a number of other reasons. Proteins are found in various foods, but the problem is usually the amount of protein that contains any food, because it varies depending on the foodstuff. If you plan to add a high quality source of protein in your diet, then look at this list of the five absolute best sources of protein.

Egg– When it comes to protein and nutrients eggs are one of the healthiest and most useful ingredients. What is important when selecting eggs is to make sure that they are the natural breeding. One egg contains about 6 grams of protein. Except for egg protein is specific to contain all the amino acids the body needed, which is not the case with any other foodstuff. They are also rich in minerals and B vitamins, which makes them incredibly healthy. There is also the myth of unhealthy yolks, but neither of them should not be completely eliminated.

Beef – If you are able to – consume only beef that is grass-fed. Naturally grown beef is healthier and more nutritious. Beef and many other red meat contains significant amounts of protein, which makes them one of the best sources. Bonus: they have excellent taste. Steak 225 grams contains about 32 grams of protein. In addition to beef protein is rich in minerals including zinc and iron which strengthens the blood circulation and the immune system.

Chicken breast – When we talk about sources of protein, the first thing that comes to mind are certainly chicken breast. This is certainly a good reason. Chicken breast without skin are completely free of fat, which makes them a perfect ingredient for exercisers who want to burn fat and build muscle. One chicken breast average size contain about 28-32 grams of protein. Another reason why people prefer chicken breast is the fact that you can combine the versatility and go with almost anything.

Whey protein powder – For each of trainees who tries to follow a diet with a high intake of protein, as is the case with bodybuilders, whey protein powder is one of the greatest discoveries ever. Whey protein powder is a product made from dairy products, specifically whey that occurs in the process of cheese production. Whey protein comes in different flavors and one shake whey contains about 35-38 grams of protein when it is mixed with milk or water.

Fish – Fish is a food with excellent nutritional value, which contains a high amount of quality protein, vitamins and minerals, including vitamin A and D, phosphorus, magnesium, selenium, and iodine contained in seawater fish. In addition, essential fatty acids found in fish are necessary for proper physical development and the development of the nervous system. Protein fish is easily digested, and the amount varies depending on the type of fish between 18g and 25g of protein per 100g fish.

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Autumn fruits and vegetables rich in nutrients | Health Tips

Autumn-fruits-and-vegetables-rich-in-nutrients


Autumn-fruits-and-vegetables-rich-in-nutrients

Autumn fruits and vegetables rich in nutrients | Health Tips

We all like the fruits of autumn, whether consumed fresh, roasted or boiled. Choose the healthiest foods of autumn, which are rich in nutrients and help improve the health of the whole organism.

Apples

Apples are an excellent source of antioxidants, especially vitamin C. Studies have shown that vitamin C strengthens the immune system and may help prevent various cancers, particularly cancers of the colon, breast, skin and lungs. In addition, apples contain pectin, which is proven to reduce the risk of cardiovascular disease.

Pumpkin

Pumpkin is an excellent source of vitamin A, which is important for preserving vision and preventing eye disease. Pumpkin will help to reduce levels of bad cholesterol. It also contains beta carotene, which has antioxidant activity and helps reduce free radicals in the body that are responsible for creating chronic inflammation in the body.

Brussels Sprouts

This small greens large number of people do not like because it has a bitter taste. But it is precisely this bitter taste will notice that the rich in minerals and vitamins. Brussels sprouts are an excellent source of iron, which helps the formation of red blood cells, as well as vitamin K, which promotes bone health. They contain vitamin C which is essential for proper immune function.

Figs

Figs are great for satisfying cravings for sweets. They are rich in fiber, which helps in reducing cholesterol levels. Figs promote stable blood sugar levels, help prevent prison and keep you fuller for longer. Figs also contain potassium, which is important for the control and regulation of blood pressure levels.

cauliflower

Do not let the white cauliflower welds. It is just as healthy as dark green vegetables. Cauliflower contains vitamins C and K, which help to reduce the levels of chronic inflammation in the body. It is also a rich source of fiber and folic acid, which is an essential part of the diet of pregnant women and women planning pregnancy because it helps in the prevention of neural tube defects in babies.

Beetroot

It was tasty, attractive colors and can be prepared in various ways. This is one of my favorite types of root vegetables worldwide. Beetroot has anti-inflammatory and antioxidant activity. A good source of folate, potassium and manganese involved in the absorption of calcium and help prevent blood clots.

Pears

Pears are delicious and can be prepared in various ways. They can be a dessert or a savory addition to meat dishes. They are a great source of fiber, which helps control blood sugar and cholesterol regulation. Pears also contain vitamin C and copper, for which studies have shown to assist in the prevention of various cancers. Pears also contain boron, a compound that helps the body absorb and retain calcium, a mineral that is essential for the health and bone development.

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Juice of celery stalks | potion for strength!

celery-potion-for-strength


celery-potion-for-strength

Juice of celery stalks | potion for strength!

Stalks of celery juice is full of nutrients and is among the healthiest fluid you may enter the body.

Celery leaves are rich in vitamin A, while the stalk is an excellent source of vitamins B1, B2, B6 and C, are full of potassium, folate, calcium, magnesium, iron, phosphorus, sodium and essential amino acids. There are also plant hormones and valuable essential oils that give celery specific smell. Also for ages celery juice is considered a source of power, strength, both physical and sexual.

ingredients:

– 4 stalks celery

– 3 sprigs parsley

– 1 carrot

– 1 inch of root ginger

– 1 head of garlic

Instructions for preparation:

Place all ingredients in blender and mix them
A combination of carrots and celery get excellent and balanced mix of organic minerals by which a person is able to forestall the disease and help your body to function normally.

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Breakfast is the most important!

Breakfast is the most important


breakfast

Breakfast is the most important!

Breakfast is the most important meal of the day. After a night’s rest, breakfast is the perfect tool to start the metabolism and providing energy for the upcoming day. Since this is the first meal after waking up, he should provide us enough energy for the day and all the efforts that await us.

A healthy breakfast is rich in carbohydrates which trigger the brain and feed it to us by raising the concentration. For this reason, we recommend the intake of cereal that contain complex carbohydrates that provides our body enough fiber.

healthy-food

After carbohydrates next item on the list you need to enter the breakfast are vitamins. The combination of vitamins with some quality protein will provide you with enough energy for a quality start. Proteins are the basic building blocks of matter every tissue in the body. Without the proteins are not functioning nervous system, there is no immunity, therefore, there is no life and besides proteins provide a feeling of satiety, so we will not resort to unhealthy carbohydrates. As a good source of protein can take peanut butter or eggs and also there are whey proteins. EGGS – classic food for a good breakfast. Eggs are foods exceptional biological value and nutrition. Energy value of the average is 147 kcal per 100 g are also very rich in protein as 6 grams.

Whey proteins (whey) has the highest bioavailability (efficiently reach parts of the body where they are needed. Whey is the richest source of BCAA that are metabolized in the muscle, and are critical in times of training, but also in the recovery period. Whey contains the amino acids leucine and glutamine, which are important in building and growing muscles. Briefly whey makes athletes more prepared and resilient.

The last item you need to enter to make our breakfast was complete are omega 3 fatty acids. Omega 3 fatty acids are essential semi unsaturated fatty acids found in foods such as fish, flax seeds, cooked soy beans, nuts, tuna. Omega 3 fatty acids are essential for human health and the daily intake of 1.6 grams per day (EPA and DHA) for men and 1.1 grams per day (EPA and DHA) for women has been established as the minimum daily intake.

If you skip breakfast then you will have a reduced concentration, prolonged reaction time, low blood sugar levels and decreased work productivity.

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Best Breakfest Foods to start your day | Nutrition Tips

breakfest-best-way-to-start-the-day


Best Breakfest Foods to start your day

Best Breakfest Foods to start your day | Nutrition Tips

The next time you decide to go out of the apartment and have not eaten anything, remember that skipping breakfast can lead to overeating later in the day. You want your breakfast contains carbohydrates, fiber and a little protein. Your options are limitless. We bring you some of the foods that are excellent choices for breakfast.

Oatmeal

Oats are a natural source of beta-glucan. This is the kind of fiber that helps regulate cholesterol. Studies have shown that people who will enter beta-glucan, have lower levels of bad, and higher levels of good cholesterol. Oatmeal also contain omega-3 fatty acids, folic acid and potassium. They need only 15 minutes to cook, and any kind of cereal is a good choice, it is important not contain added sugars.

Yogurt

It also contains calcium and protein, which will keep you fuller for a longer time. Choose plain and full fat yogurt. Do not take fruit yogurt because they contain added sugars. I prefer plain yogurt rich fresh or dried fruit, add a little honey.

Wheat germ

A little wheat germ is enough to feel their health benefits. Just 2 tablespoons wheat germ will satisfy 15% of the recommended daily dose of vitamin E and 10% of the recommended daily dose of folic acid. People often do not get enough vitamin E, which is why wheat germ great way to increase your intake. Especially if you do not eat often nuts and seeds, two best sources of vitamin E. Wheat germ is very easy to include in your daily diet. I agree with almost all foods and you need to just sprinkle on his usual breakfast.

Grapefruit

One study found that people who ate half a grapefruit before each meal, quickly lose their excess weight. Grapefruit will enhance fat burning and a great act to balance insulin and blood sugar in the body. Grapefruit will hydrate your body, quickly fill you up and strengthen the immune system. Grapefruit can eat together with protein, such as yogurt or eggs. If you are taking any medication, first consult your doctor because grapefruit can interact with certain medications.

Banana

There is nothing so good as bananas, which will help prevent cravings for food in the afternoon. This fruit is one of the best sources of complex carbohydrates, and will keep you fuller for a longer time. Choose bananas, whose bark is still a little green. You can add them to your oatmeal as it will sweeten them naturally. Thanks potassium, bananas help in regulating blood pressure. Bananas are especially good for people suffering from hypertension.

Eggs

This used to be a bad reputation because one egg meets about 60% of the recommended daily intake of cholesterol. Eggs are an excellent source of protein and one of the few foods that naturally contain themselves in vitamin D. If you decide to enter only lean protein and reduce the intake of fat and cholesterol, eggs are a great choice for you. Experts advise that people with normal cholesterol levels do not eat more than 300 milligrams of cholesterol a day.

Butter Almond

If you do not eat eggs or dairy products, butter and almonds is a great alternative source of protein. It does not contain saturated fatty acids and very well go with an apple or banana. Nutritionally speaking, almond butter can be compared with peanut butter. One tablespoon contains about 100 calories. But almond butter contains less saturated fat and is a better choice for people who are sensitive or allergic to peanuts.

Watermelon

Watermelon is an excellent choice for the morning because you will start the day hydrating your body. Watermelon is one of the best sources of lycopene, a compound which found in red fruits and vegetables. It is important for vision, heart health and cancer prevention. Best of all is that watermelon contains only 40 calories per cup and is on the list of foods with negative calories. It’s short, it means that the body during digestion watermelon consume more calories than you eat.

Linseed

Sprinkle ground flax seeds for his breakfast and he will become a great source of omega 3 fatty acids. Just 2 tablespoons of flaxseed will fully meet the daily need for omega-3 fatty acids. Linseed also contains fiber and lignans, an antioxidant which has been shown that it can reduce the risk of developing breast cancer.

Blueberries

Fresh or frozen are a great source of antioxidants. Studies have shown that regular consumption of blueberries may improve memory, motor skills and metabolism. Wild blueberries contain the highest concentration of antioxidants known as anthocyanins. Blueberries contain only 80 calories per cup so they can safely add it to your cereal or smoothie.

Strawberries

Strawberries are very healthy because they contain a lot of antioxidants and low in calories. One cup of strawberries meets your daily needs for vitamin C and also contains folic acid and fiber. Strawberries are good for the heart. One study found that people who eat 3 times a week strawberries have a lower risk of heart attack.

Coffee

Coffee makes a lot more except that you challenge. The coffee is associated with a lower risk for various diseases, particularly diabetes and prostate cancer. Studies have shown that coffee can extend lifespan. Catechins and antioxidants, which we find in coffee, your body will do wonders. However, it is best to drink coffee without sugar, whipped cream, cream or milk.

Tea

If you are not a coffee drinker, drink tea because it provides equally good health benefits. It contains less caffeine and hydrate the body better than coffee. Also, tea is an excellent source of antioxidants that strengthen the immune system. All teas contain antioxidants, but green tea is somewhat healthier. Studies have shown that five cups of green tea a day can speed up the metabolism and accelerate weight loss in the abdominal region.

Melon

Any fruit is a great choice for breakfast, and melon no exception. 4.1 melon contains only 50 calories and will satisfy the need for vitamins C and A, which are important for the health and beauty of skin. Just like watermelon, cantaloupe contains a high percentage of water, which means it will moisturize and keep for a long time sieves.

Kiwi

This small fruit contains about 65 milligrams of vitamin C per serving, which is almost the same as for orange. It is an excellent source of potassium and copper, and contains more fiber than bananas. Fiber is necessary for your digestive system running smoothly. One study found that two kiwis a day for a period of one month may reduce the incidence of constipation in people suffering from indigestion. Kiwi fruit is a delicious by itself, and you can eat it in combination with strawberries, bananas, or add it to a smoothie.

Orange Juice

Freshly squeezed orange juice is a great choice for breakfast. For even more nutritional benefits, buy freshly squeezed orange juice enriched with vitamin D. In addition to eggs, oily fish and fortified milk, orange juice is a source of vitamin D, which we find in a truly small number of foods. Increasing the intake of vitamin D is associated with a lower risk of osteoporosis, depression, and cancer. Do not drink more than one cup of orange juice because it contains no calories and sugar. Also, keep in mind that fruit juices are not a substitute for whole fruit in your diet.

Cranberry Juice

Cranberry juice can help prevent the buildup of bacteria in the area of ​​the urinary tract. Cranberry juice can also speed up the passage of urinary tract infections. Studies have shown that cranberry juice promotes cardiovascular health, and preliminary studies have shown that it can help in the prevention of ovarian cancer. Like orange juice, cranberry juice, drink in moderation.

Raspberries

This summer fruit is an excellent source of antioxidants that reduce the levels of free radicals and the risk of cancer cells. Raspberries are an excellent source of fiber, vitamins C and K, which helps build strong bones. Although you can buy fresh raspberries all year, buy them only when they are in season, because then the cheaper and healthier due to the lower contribution of pesticides. Frozen raspberries contain almost the same nutritional properties as well as fresh.

Whole wheat bread

Carbohydrates are an essential part of breakfast, but it is important that you enter the complex carbohydrates. Simple rule to follow is to always choose whole grains. The same goes for bread, pastries, cereal and pasta. Whole grains contain more fiber and nutritional compounds from simple or refined. What you put on your bread is also not less important. If you eat it with jam or marmalade, your body will enter the empty calories. Eat it with eggs or butter almond.

Source: centar-zdravlja.net

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Two cups of coffee to reduce muscle pain

coffee


coffe

Two cups of coffee to reduce muscle pain

Taking caffeine as a food supplement at a dose of caffeine equivalent to two cups of coffee one hour before physical activity by 48% reduces subsequent muscle pain, according to research published in the Journal of Pain.

For comparison, similar studies have shown that compositions similar Andolu tablets alleviate musklfiber to 25%.

The authors of this study pointed out that the study involved only 9 women not accustomed to higher doses of caffeine, and considering the results obtained, dietary supplements containing caffeine are recommended for beginners in recreational sports activities.

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Popeye protein shake | Spinach

Popeye protein shake


Popeye-protein-shake-Spinach

Popeye protein shake | Spinach

Popeye knows best!

Spinach is one very powerful foods and consumption of spinach can help the following things:

  1. Good for keeping your body in good shape
  2. In the fight against cancer
  3. Natural antioxidant
  4. It lowers your blood pressure
  5. Protects your eyesight
  6. Maintains a strong immune system
  7. Protects bones
  8. Protects skin from aging

Spinach-protein-shake

Honey
1 tablespoon

Almonds
2 tablespoons

Peanut butter
1 tablespoon

Strawberries
1 cup

Nonfat sour cream
1 cup

No 1 Gold Whey Protein
one scoop

Banana

Spinach
2 cups

Blender


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Eat for weight and size | Do not blame your training program or genetics

food-for-weight-and-size


food-for-weight-and-size

Eat for weight and size | Do not blame your training program or genetics

Many trainees usually blame their training program or bad genetics when they do not notice any progress in the gym. But in most cases the main problem is their diet, because they simply do not eat enough and healthy to put on muscle mass.

When we say that they do not eat enough to make grown, we do not mean only the protein intake. We’re talking about protein intake, carbohydrates, healthy fats and supplements, in other words the total amount of calories you entered during the day.

Total caloric intake is the amount of energy you get through intake of macronutrients such as proteins, fats and carbohydrates. The main thing you need to remember here if you want to gain muscle mass is the amount of calories that you enter during the day must be greater than the amount of calories you expend daily.

The rule is that the active person needs about 44-55 calories per kilogram body weight per day (depending on the metabolism) that started to gain muscle mass. For example, a person of 72 kg would need about 3200-4000 calories a day.

You’ve probably heard the saying, “You are what you eat”. Nutrition for weight does not mean that you eat anything. Good nutrition involves entering the precise amount of protein, carbohydrates and fats. For muscle mass we recommend the diet with high intake of protein, medium carb and high fat intake.

Therefore we recommend the intake of approximately 3-4 grams of protein per kilogram of body weight from sources such as lean meat, eggs, fish and protein shakes. Therefore, if you weigh 72 kg this would be 216 grams of protein (if counting with 3 g / kg) as 864 calories of protein per day.

Next on the list are fat. Fats should cover about 25% of your calorie intake and should come from healthy sources such as fish oil, olive oil, walnuts, almonds, final cleaning butter and omega-3 supplements.

This is 800-1000 calories from healthy fats.

Finally there are carbohydrates which should cover the rest calorie needs. Carbohydrates are the energy we use as fuel for your workout and physical activity, whichever is the more intense your training you will need the calories from carbohydrates. Make sure you eat carbohydrates with a low glycemic index (except immediately after training) and high in fiber. This way you control your blood sugar and insulin secretion.

Example diet plan for weight:

meal 1

9 eggs (3 yolks)
2 cups of various grains
1 piece of fresh fruit
1 tablespoon of fish oil

meal 2

170-180 g of tuna
1 cup rice
1 tablespoon of flaxseed oil

meal 3

200g lean beef
2 cups pasta
1 salad with 1 tablespoon olive oil

Meal 4 (pre -workout)

1 protein shake (50g protein)
1 banana

Meal 5 (post – workout)

1 protein shake (50g protein)
1 banana

meal 6

200 g chicken
1 cup rice
1 salad with 1 tablespoon olive oil

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Suggestions for meals before bedtime to build muscle mass

meals-before-bedtime


meals-before-bedtime

Suggestions for meals before bedtime to build muscle mass

When you train in order to put on muscle mass, then it is proper diet plan is of great importance. The way you eat during the day can contribute to or hinder your training. What are the foods that best contribute to building muscle? Should you eat something light before bedtime? In the world of fitness there is a lot of controversy about the meal before bedtime. Some say that the meal before bed is essential for building muscle mass, while others believe that this habit leads to weight gain.

The truth is somewhere in between. If you want to put on additional or maintain existing muscle mass then it is a good idea to have a meal before going to sleep, which is rich in protein. However, this is not necessarily true for those who want to lose fat.

Here are some ideas for a meal before bedtime to help you to build muscle mass:

Lowfat cheese

Lowfat cheese is one of the unavoidable foods in your diet every bodybuilder. One cup contains only 163 calories and 6 grams of carbohydrates, while it contains 28 grams of protein. It also contains large amounts of calcium, iron, selenium and vitamin A intake enough calcium to strengthen your bones, improve your cardiovascular health and promote fat loss. Low-fat diet cheese contains all the essential amino acids needed to build muscle mass. This healthy foods going well in combination with avocado, cucumber, tuna, almonds and green vegetables.

Omelet with eggs

Eggs are high in protein and amino acids. If you are hungry at night or you want something to eat quickly make yourself an omelet. You can add some mushrooms, peppers, spinach or chicken breast. Eggs are a great choice because they are rich in protein. It also contains significant amounts of copper, zinc, calcium, iron, magnesium and potassium.

Casein protein

Casein is a protein that is digested slowly and that promote muscle building and fat-burning. Containing higher amounts of calcium than other types of protein and a sustained release of nutrients into the circulation. Latest research has shown that casein promotes colon health better than soy and meat. It also represents one of the best sources of protein available. Many bodybuilders consume casein shakes or casein powder used for preparing healthy meals or desserts such as pancakes and ice cream.

Greek yogurt with nuts or flax seeds

Greek yogurt is rich in probiotics and contains twice as much protein than regular yogurt. It is also thicker, creamier and tastier. Due to the large amounts of protein, Greek yogurt is a great snack. It also stimulates digestion and the longer you hold sieves. You can mix it with almonds, walnuts, flax seeds or peanut butter. This type of yogurt contains less lactose than other dairy products, making it safe for people who are not tolerant to lactose.

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Common causes of slow metabolism

slow-metabolism


slow-metabolism

Common causes of slow metabolism

Some people can eat anything and not gain weight while on the other hand, some individuals and by looking at fast food or sweets gaining weight. The reason for such a slight weight gain is mostly hidden in genetics, but also corrupt metabolism. Those of us who eat anything usually have extremely good genes and highly functional metabolism. This means that they are much better and more quickly digested foods they are putting into their body.

However, every one of us has to take care of your metabolism so that it functioned properly. Important factors are the absorption of water, the intake of protein and fat, and a good nights sleep.

Diet have a great impact on metabolism. For example intensive diet (large caloric deficit), if the long reserve will slow down your metabolism. Even when it enters a relatively small amount of energy in the body (in terms of body type, size and weight), impaired metabolism will ensure that the target – fat-burning can not be achieved. In this situation, the body shifts into a phase of energy conservation as a measure of self-protection. This reaction dates back to the time when food was not plentiful around the man. Some theories claim that it is always difficult to lose weight after they get a significant amount. When applying the principle of substantial caloric deficit for a long time, the body enters a phase of conservation of energy and thus hinders your weight loss.

Of course some will say that professional bodybuilders always rely on a drastic diet, when you are in the process of muscle mass, and then radically reduce their weight. Of course that there is truth. But the difference is that professional bodybuilders commonly used aids (such as steroids and doping agents) to keep the thyroid gland to produce hormones continue at a high level even in the process of diet, thus enabling the process of fat loss. Therefore, do not be comparable to the standards of professional bodybuilders because these standards are definitely not valid for most exercisers.

Slow metabolism can definitely be associated with poor nutrition, but sometimes there are other factors that affect the speed of your metabolism. If you already realize that you have a slow metabolism, the next thing you need to do is to understand why this is so. Is that something that you are guilty or blame your genetics

Here are some very common causes of slow metabolism.

A very small quantity of nutrients

Diet with low calorie intake over a longer period will significantly slow down your metabolism. As already mentioned, this is a protective measure organism. Usually during a child with low calorie hands and feet become cold as a result of low supply. The body sends blood to those parts where it is most needed.

Athletes quickly when they want to achieve their goals very often make the mistake went immediately to the intensive diet. The body then there is not enough time to get used to such a drastic reduction in caloric intake, as well as the reaction occurs rapidly quenching metabolism. For this reason it is extremely important that you never start with drastic changes in diet. Smarter option is to reduce daily caloric intake by about 10-15%, which is about 300-500 calories a day. After 2-3 weeks of monitoring how your body will react, and then cut an additional 300 to 500 calories. Some experts suggest a short break from the diet of a few days to allow an increase in the hormone leptin and to your metabolism back to normal.

Very low fluid intake

Another common reason for the slow metabolism is low fluid intake. Remember, the human body is 65% water. Thus, even without any sporting activity you will lose approximately 2.5 liters of water during the day through sweat, breath and urine. Digesting food also requires water. Except in the digestion, the water is also included in the transport of nutrients, enzymes and hormones in the blood. The loss of only 2% of water causes a significant loss in strength. Therefore, we recommend a minimum intake of 3 liters of fluid a day. This amount varies depending on the height, weight and activity of the individual. A good indicator to eat enough fluids is the color of your urine, which would have a colorless or transparent.

I do not eat enough fat

Even when you’re on a diet body needs fat. While during the child needs a small amount of carbohydrates, on the other hand proteins and fats are essential for our body. Athletes make a big mistake when in the course of a child reduce fat intake to almost zero. The most important thing is to know what kind of fat you enter. Make sure you enter the primary unsaturated fat, saturated fat should enter only in small quantities. Avoid intake of trans fats.

Unsaturated fats are essential because they can not be produced by our body and are necessary for the construction of cells. They can be found in various types of fish, nuts and olive oil. On the other hand, saturated fatty acids the body can only produce as a result their input is needed only in small quantities. However, they are required to produce anabolic hormones in the body and for the absorption of vitamins such as A, E, D and K. Saturated fatty acids are found in foods such as butter, milk, beef and chicken legs.

The optimal dose of essential fatty acids is 0.8 – 1 gram per kilogram per day.

I do not eat enough protein

Fats are important, but the proteins are more important, and why?

Simply speaking, proteins are the building materials needed your body to repair damaged cells. This means that athletes should always be careful to get enough protein in their diet. Because only then the body can repair the damage that can make the muscle fibers during a hard workout. In addition, a large proportion of the energy used during the degradation of proteins that are entered. This so-called. “Thermogenic effect of food” abbreviated TEF is higher in protein, as compared to fat and carbohydrate. Therefore, the high protein diet is important when you want to lose weight. In combination with the intensive training is necessary to consume 2-2.5 grams of protein per kilogram of body weight.

Another common cause of a slow metabolism is the lack of sleep

Good sleep is important for brain and body in shape. While it is possible the time away enough sleep, though after a few days your body will respond to such treatment. It is important to sleep well, 8-9 hours, because only then will your body is completely renewed.

Today there are a sufficient number of studies that point to the fact that sleep is essential for the good functioning of metabolism. Too little sleep causes an increase in cortisol levels and eventually leads to the breakdown of muscle. Many people say that 4-6 hours of sleep enough and it’s all a matter of habit, but over the long term will certainly feel the negative effects of sleep deprivation on performance and holistic health.

Therefore quality sleep than 8 hours during the night and a short daytime sleep can do wonders for your concentration, sports performance and overall health.

The causes slow metabolism may be many, but only some can be influenced. Try to find mistakes that you make and to correct them. Poor metabolism can be irritating, but that’s no reason to cancel. If you fail to comply with the basis that we have provided here will surely feel the long-term positive change and to reduce the problem with a slow metabolism.

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What do we know about magnesium?

magnesium


magnesium

What do we know about magnesium?

The body can not produce magnesium and must be taken daily with food. Research, however, suggests that the supply of magnesium is often not sufficient.

In the body of an adult man, the average weight of about 70 kg, is about 20 grams of magnesium, of which about 65% is stored in the bones and teeth, and the rest distributed between blood, body fluids, organs and other tissues.

Magnesium is important for human life material. It is required for the normal functioning of the heart, nerves and muscles, and also participates in the activation of over 300 enzymes that ensure the smooth flow of many metabolic processes. It is absorbed in the small intestine, in which a beneficial effect of vitamin D. The regulator’s total content in the body are the kidneys, and the reserves are located in the bones.

The body can not produce magnesium and need everyday intake through food – daily needs for magnesium are about 300 to 400 mg. Studies confirm that the provision of these extremely important mineral is often not enough.

Symptoms of magnesium deficiency in the body as irritability, depression, anxiety, impaired memory, muscle tremors, convulsions, nausea, vomiting etc.. This may occur because of reduced input (unbalanced diet, foods poor in magnesium), increased excretion (alcoholism, abuse of laxatives , diuretics or digitalis), lower utilization of magnesium intake due to some digestive diseases, changed eating habits ..

Of course we increased need for magnesium, with poor compensation, also causing a shortage. And the increased need for magnesium are the elderly, heart patients, people exposed to increased physical and mental efforts zobg stressful and demanding job, athletes, diabetics, young people in the development and pregnant and lactating women.

Because it is involved in many processes in the body, this mineral can be applied in a variety of disorders that are covered in three major indicator groups: gynecology (with dysmenorrhea, PMS, pregnancy, lactation), cardiology (chronic heart patients, arrhythmias , elevated blood pressure) and tetanic syndrome (calf cramps, muscle tension, spasms in the digestive system, migraine).

Magnesium and plants

Magnesium is also an essential element of the natural world as it plays a crucial role in maintaining the freshness of green forests, grasslands and all other green plants. Paint is, in fact, owe the pigment chlorophyll, the chemical complex compound, which in the middle of its molecule contains magnesium. Although at first glance unexpected pigment in leaves – chlorophyll pigment in red blood cells – hemoglobin, are similar in chemical structure.

The main difference is that the hemoglobin in their structure as a central atom contains iron atoms, and in chlorophyll is magnesium atom. Magnesium participates in the construction of the cell wall and is important as an enzyme activator.

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Why eat snacks | 5 important reasons

Why-eat-snacks


Why-eat-snacks

Why eat snacks | 5 important reasons

Eating healthy foods between meals, you can avoid the attacks of hunger and ensure constant energy for all efforts during the day.

If you eat more often, you will be moderate at meals. If you know you have more than one meal, you can be disciplined and satisfied with less food at each meal, because you know that in a few hours to eat again

Healthy snacks with controlled portions can be invaluable in your daily diet and can help you to refrain from resorting to unhealthy snacks from which to garner unwanted pounds.

The beauty of a healthy diet is the fact that fruits, vegetables and whole grains contain a lot of fiber, and relatively few calories. This means that every few hours, you can get something to eat, and so have the quantity and quality-without entering a huge number of calories

The needs of your body for nutrients can satisfy introducing snacks in your daily diet. If you try to eat 5-7 servings daily of fruits and vegetables, in addition to several servings of dairy products, and in addition to meet protein needs, you may have difficulty if all that food you try to allocate only 3 servings

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