Getting Healthier Is Eating Nuts And Peanuts

And especially those who eat nuts live longer new research it was established that the risk of death from cardiovascular diseases decreased.
Drinkers nuts before it was determined that the risk of death was low, but those with higher socio-economic strata from the research that is performed on people.
Research was performed on three large cohort.
One of these cohorts 71.764 low socio-economic strata of African and European descent from America’ s Southern Community Cohort Study SCCs in the two other cohort 134.265 total in SWHS and Chinese living in Shanghai (Shanghai Women’s Health Study) and the SMS (Shanghai men’s health study) within the scope of the research.
How much of the food they consume nuts was determined with questionnaire participants.
Half of America while eating the peanuts, only peanut consumption in China in the LI group were evaluated; more men than women eating peanuts.
The average follow up time 5.4 years, which is SCCS in the survey, with 6.5 years 12.2 years, with total SMS and 14.440 SWHS has been identified as the person in research.
The consumption of nuts in all three cohorts and total mortality rates (mortality) between race, gender, body mass index, smoking, alcohol consumption, diabetes, hypertension and diseases such as obesity, independent of an inverse relationship is found.
Accordingly, the risk of death overall in the USA most of those who consume 21 percent more nuts in China, li had 17 percent less risk in the group.
Deaths from cardiovascular diseases, these rates are respectively 38 percent and 23 percent.
The consumption of nuts or peanuts cancer and diabetes-related death risk was not found a significant relationship between.
Nuts why useful?
The unsaturated fats in nuts, protein, fiber, vitamins (B1, B6, folic acid, E), minerals (magnesium and zinc), antioxidants, fanatical, arginine, phytochemicals and staff.
All of them also have anti-oxidative, anti-inflammatory effects it does have cardiovascular health benefits.
Half of the weight of nuts (48 percent) of the oil, and most of that single-or multi-unsaturated type.
Stay away from processed nuts
This is a randomized controlled trial for lack of a cause-effect relationship does not reveal, but the results are reasonable and logical and is compatible with the results of previous research.
Peanut is cheaper, especially because the socio-economic situation is not good and may be preferred by those who.
Not to salty and must be careful not to exaggerate the amount of raw nuts, roasted and packaged to have not been the ones that should be preferred.
Let’s see the result
Pomegranate juice reduces hardening of the arteries, every day of drinking yesterday, I wrote that leads to regression of plaques in blood vessels.
In this study, I, too, I strongly advocated “living healthy, being away from had nothing to do with the type of diseases,” reveals once more that it is the truth.
With dozens of Cardiology over the world to mention that it didn’t allow side effects cholesterol drugs (statins) are the most virile in the study, even if only helps so much.
Peanuts you a pill, the decision is yours.


The Art Of Eating The Fruit

Note that it is more harmful to the health of fructose in fruits. Of course minerals, vitamins and antioxidants are a great source in terms of which fruits I don’t recommend to remove it completely from your life, but don’t overdo the amount.
1 pound orange or Apple in one sitting-eaters I know, and most unfortunately, think they did a very healthy job! The first rule will overstate the amount of fruit consumption. Because your liver is, however, a certain amount of fruit sugar can be tolerated.
The second rule is that you eat the fruit if we eat of the fruit. Squeeze the juice and drink it, it’s a big mistake to spend from blender! Because fructose is converted to triglyceride oil is absorbed and then immediately reach the liver more quickly.
Just exactly obtained by squeezing oranges eaten one two-three contains a small amount of fructose than oranges.
In short, if we eat fruit exactly, if it’s even possible to eat it with the skin. Freshly squeezed even though drinking plenty of fruit juice will damage your liver.
You drink fruit juice if you want to be careful not to drink more than 50 ml.

Eating Legumes 2-3 Times Per Week!

In The Winter, What Should He Do?
Ministry of Health Turkey Public Health Agency of obesity, diabetes and metabolic diseases, head of Department of Help during the winter season for healthy eating has the following suggestions:

Adequate and balanced nutrition at every stage in life, for health protection is required. Therefore, four food group meal of various foods should be a sufficient amount of at least 3 Main and 3 Dec.
Availability every day, depending on the season, plenty of fruit and vegetables should be consumed. During the winter months and increase stamina in order to collect a sufficient amount of vitamins and minerals to the body with a variety of vegetables and fruits must be used.
System Defense feature, which is rich in antioxidant vitamins such as vitamins A and C, booster, carrots, broccoli, zucchini, cabbage, cauliflower, parsley is abundant during the winter months as well as vegetables such as orange, tangerine, apple, grapefruit, such as the consumption of fruits is important.
Need vitamin C and liquid intake in meeting the needs both in terms of the contribution to the consumption of freshly squeezed fruit juices is also important. For an increase of vitamin C, fruit juices should be consumed immediately after it is bored with.
Vitamin E is effective in strengthening the immune system. Increases the body’s resistance against colds and other infections, vitamin A, prevents this from being oxidized. Yesil good sources of vitamin E are leafy vegetables, nuts, seeds, and dry beans, such as a sufficient amount of walnuts should be consumed.
The rate of vitamin D in the winter months the sun’s Rays foreclosed the body will cause the requirement to not be met. Which is necessary for bone and tooth health vitamin D is a nutrient produced by the skin with the sun’s rays and there is not much in foods. Vitamin D, as well as fish, essential for the development of brain function polyunsaturated fatty acids (omega 3), calcium, phosphorus, a good source of vitamin E with the minerals selenium and iodine. For this reason should be consumed 2-3 times per week over the winter months.
In the winter, increasing the propensity-must be especially careful to eat fat foods, margarine and butter should be avoided, dense fatty meats should be avoided.
Simple carbs, pure sugar and sugary foods to provide weight control in the winter instead of whole wheat bread, pasta, bulgur, such as the consumption of Whole Grain Products be careful not to. The dumplings and fruit desserts instead of sweet milk should be preferred high energy, increased digestive problems due to inactivity for the Prevention of pulp 2-3 times per week consumed a high content of dry beans and regular physical activity should be done.
In the winter, especially the children’s favorite vegetables. Leeks, celery, winter vegetables such as spinach to eat instead of insisting that it would be beneficial to offer more to children in different ways. Food mixed vegetables celery yogurt by adding some walnuts into the child who doesn’t love the grate can be presented. In the same way as spinach fritters using internal, in the form of pancakes or crepes can be consumed.
Must be taken with plenty of fluids to keep the balance of body temperature. Adequate fluid intake of toxins in the body, so removal of harmful elements, in the study of regular body functions, maintaining metabolic balance in the body plays an extremely important role in the formation of many biochemical reactions. Therefore, every day at least 2-2.5 liters (12-14 cups) of water glasses, liquid intake in the compensation of, Linden, sage, rose hip tea, light tea drinks like should be preferred.


10 Suggestions For Healthy Eating In Ramadan

Olcay dietitian in Peace, without destroying our health by providing a variety of nutrients to keep healthy and what we need to do fasting told;
Hot and humid weather dehydrates: Especially along with an increase in temperature and humidity in the body, sweating is more. However, increased fluid between the hours of Iftar and sahur with your needs to complete 2-2,5 liter (10 to 14 cups) of water are required.
Tea, coffee and fruit juice consumption should be reduced: excessive tea and coffee consumption would increase the body’s fluid needs because in the month of Ramadan the consumption should be restricted. Buttermilk can be consumed as a source of mineral water and also liquid. However, the consumption of fruit juices and carbonated beverages should be restricted. Especially weight problems, or low blood sugar values needs to be run out of juice in the height of living. It is suggested that due to the caffeine and sugar in fizzy drinks to be consumed.
Important to get up during the meal: to get up before sunrise during the month of Ramadan while fasting, it is very important to maintain a healthy diet. Didn’t get up before sunrise, or just drink water and sleep, prolonged fasting 20 hours on top of the duration of poses. As a result, the fasting blood sugar fall faster in the days that causes inefficiency.
Breakfast should be a conservative tough Sahur: Sahur until the time of iftar the meal calorie content in consume foods with more unhealthy than the body makes. The suhoor meal is a light breakfast that contains high quality protein and are the property of Tok holder on the content of the egg will help reduce the feeling of hunger until the inclusion of Iftar. At the same time, the consumption of fruit during the day will help to ensure the support of essential vitamins and minerals to the body.
3 should be placed in between the Iftar and sahur meals a day: during the day the AC to raise the metabolic rate of physique for a very long time falling in the period between Iftar and sahur food should be consumed at least three meals a day. 1 bowl of soup opened with the iftar meal that will be given at least a 15-20 minute break and then the main meal when it is consumed indigestion, bloating does not happen. Mostly the foods consumed to be stored as fat also is prevented. After 1.5 hours on the average consumption of the main dining meals also weight a little in terms of protection will be effective Dec.
Blood sugar must be balanced iftar: the iftar meal in that food will raise your blood sugar as balanced preferences should be made. For example rice, high on the glycemic index such as white bread preferences instead of making rice, whole-grain bread such as whole wheat pasta or healthy choices must be made.
Healthy food choice must be made: choosing healthy food is important to prevent weight gain during Ramadan. Unhealthy cooking methods such as roasting instead of frying and grilled, boiled, steamed and baked foods made with cooking methods should be preferred.
Instead of churro desserts: dessert of the increased blood sugar falling until Iftar time due to the need to consume, it is important to make healthy choices. The amounts of syrup instead of heavy desserts servings-balanced, fresh milk, gullac, fruit desserts or ice cream to eat more healthy choices.
Constipation to be a problem: changes in diet, constipation and common digestive liquid consumption also dispersed into the day in the month of Ramadan cannot be a problem. To prevent constipation, the meals foods that are high in fiber content (legumes, salads), fruit consumption should be neglected meal in Dec.
The digestive system runs walking: brisk walking 2 hours after the iftar meal to be made of the functioning of the digestive system can help slight, but mean blood pressure the blood pressure, weight control helps to ensure at the same time.

During Menopause, Healthy Eating In Step 5

Menopause comes to the end of monthly periods in women, the cessation of ovulation as a result of the reduction of the female hormone estrogen as a result of a natural period of life that is experienced. Menopause usually varies between 48-55 years, but fat women can be seen early in. As a result of the reduction of estrogen osteoporosis, weight gain, problems like cardiovascular disease can be seen. For this reason spiking is a method that can reduce the effects of menopause, pre-menopause and menopause can bring with sufficient and balanced diet from the period of the difficulties that can be reduced.
Pay attention to calcium intake!
Osteoporosis is a gradual decrease in bone density and to become easily broken. Especially due to the decline in estrogen levels with menopause can result in bone loss. During menopause, estrogen use, women who used those who did not consume 1000 mg per day calcium 1500 mg per day. For example, 200 ml of milk received 240 mg of calcium, while half a bunch of parsley contains 245 mg calcium.
Should be taken for heart health!
Before menopause, along with the effect of LDL cholesterol low-density lipoprotein cholesterol high. However, during menopause, as estrogen is eliminated along with the decrease of the protective effect of the hormone estrogen, LDL, and triglyceride levels may experience a rise in. “Weight gain associated with menopause, increased the risk of cardiovascular diseases increases. To be brought under the control of weight and blood lipid levels fat, frying and roasting should be avoided foods made with milk and yoghurt to foods such as low-fat ones should be preferred, consumption of vegetables and fruits should be increased.
Weight gain must be controlled
This diet will also slow down the rate of metabolism along with menopause, it is of utmost importance. A hormonal change in the body fat distribution changes, and especially an increase in abdominal fat may increase. 2.5 to 3 hours between meals, your metabolism too will speed up plan to be. Dec therefore the consumption of meals is important. Daily meal diet program should be designed to have 3 Main and 3 Dec. Increasing water consumption is also important for control of weight gain. Daily 2-2,5 lt water should be brought into the habit of drinking.
Physical activity should be increased
Fat in the body, preventing weight gain and cholesterol levels in the blood to be brought under control for the regulation of physical activity is of great importance. Hormonal problems that may occur during menopause and regular sports will help speed up your metabolism and reduce. Step 10 thousand per day are very important in maintaining heart health and in controlling weight gain.
Salt consumption should be reduced
Excessive salt consumption is associated with high blood pressure. More salty foods when consumed can increase your blood pressure should be taken into account. Too much salt can affect blood pressure because it affects the health of your heart. In addition, excessive salt intake increases urinary calcium excretion. A lack of calcium, especially common during the menopause increases the risk of osteoporosis and broken bones. In cases like this the consumption of salt in the diet should be limited. Ready to use spices instead of salt in your food run out of food on the table, you will have salt and olives will help reduce your daily salt consumption to prefer foods such as unsalted.

EXP. MWT. Erçil Sernaz Cakir