Exercise And Mental Health

The sport turned out to be not only able to maintain health human physical, but also mental. Even in some cases, exercise can be an efficacious cure depression. According to Prof. Adrian Taylor of Universuty of Exeter, this is because the exercise can be a means of distraction from anxiety and worry. Sports can also provide a sense of control and release hormones givers a sense of calm.

While exercising, the heart pumps more blood so the oxygen spread to all parts of the body, blood circulation becomes smooth. This condition allows the brain receives enough oxygen so that it performs better. Experts agree that a good brain performance can make a person's physical and mental reactions for the better.

Exercise and mental health. The brain works good also helps improve memory. Recent research proves that mild exercise such as walking can help prevent a decrease in the working brain power in women of advanced age. The longer and often walk is done then the sharpness of mind also is getting better. Activities that do not need high intensity, an important power pacemaker keep increasing, and ingatanpun become sharp.

A study conducted in the United States, Canada, and France indicated that patients with heart disease who exercised as much depression levels decreased 1.75 points in the first three months of practice. While the patient is being treated with drugs without exercise only decline by as much as 1 point.

Exercise and mental health. Do outdoor sports with many green areas such as artificial forests in the park or for recreation. A study published in the American journal Environmental Science & Technology mentions, exercise in a green area for five minutes can improve mood. Then invite your closest people You to workout together to keep you can interact and feel happier. Remember, mental health improvements in the short term can provide protection of health in the long term.

Know About Antioxidant

An antioxidant is a substance which can counteract the oxidation of other molecules. Get to know antioxidants such as nutrients (vitamins and minerals) and enzymes (proteins in the body that help in chemical reactions) can be a provision for the health of the body. Oxidation is a chemical reaction that transfers electrons or hydrogen from a substance to an oxidizing agent. The oxidation reaction can produce free radicals. Some radicals arise normally in the body during metabolism. Sometimes cells immune system purposely created them to neutralize viruses and bacteria. However, environmental factors such as pollution, radiation, cigarette smoke and herbicides, can spawn free radicals.

Normally the body can handle free radicals, but if antioxidants are unavailable or if excessive production of free radicals then damage can occur. The result in our body becomes sick. By knowing of antioxidants, you can do prevention will be diseases that may arise. Antioxidants are believed to play a role in preventing the development of chronic diseases such as cancer, heart, stroke, and cataracts.

Many antioxidants found in fruits, vegetables, whole grain cereals, eggs, meat, and beans. With regular consumption can supply of antioxidants to the body. To preserve antioxidants in foods, to be aware of retention period and cooked it. Some antioxidants such as lycopene and Ascorbic acid can be destroyed/damaged by storage in a prolonged time or cooking in a long time. Other antioxidant compounds are more stable as antioxidant polyphenols in foods such as whole grain cereals and tea.

The effect of cooking and food processing is complex. Because these processes can also increase the availability of biological antioxidants, such as some carotenoid in vegetables. In General, processed foods contain fewer antioxidants than fresh and raw foods, because the process of preparation can expose food to oxygen.

Know your antioxidant food and anything that it generated and what can ruin it very important. As this relates to the health of our body. If the body is deficient in antioxidants while in our environment there are many free radicals then we can easily become sick.

The Importance Of Carbohydrates

Carbohydrates are the major source of our energy and provide an ideal fuel for our bodies to function optimally, such as vitamins and minerals. They are also the only form of energy used by the brain. The importance of carbohydrates can be seen from the definition and therefore will occur following such things on our bodies if the amount of carbohydrate is not adequate: the occurrence of the damage to the muscle tissue, fatigue, brain power will be reduced.

Macronutrients are Carbohydrates that we need in large quantities. According to the Dietary Reference Intakes published by USDA States that 45%-65% of calories should come from carbohydrates. We need carbohydrates quantities like this because of the importance of carbohydrates :

• Carbohydrates are the main source of fuel for the body.
• Carbohydrates are the energy that is easily used by the body.
• All tissues and cells in our body can use glucose as energy.
• Carbohydrates needed for the central nervous system, kidneys, brain, muscles (including the heart) to function properly.
• Excess carbohydrate can be stored in the muscles and liver and then used after converted into glycogen.
• Carbohydrates are important in bowel health and cleansing waste.
• There are especially a lot of carbohydrates in foods mealy (such as wheat and potatoes), fruit, milk, and yogurt. Other foods such as vegetables, nuts, and whole grains contain carbohydrates but in smaller amounts.

Each gram of carbohydrates we consume contains approximately four calories. When we consume carbohydrates, amylase enzyme will convert it into glucose, the primary fuel used to power all of the body's cellular activity. If we restrict carbohydrate consumption (reduce in number), we will experience a side effect where the body is trying to adapt and complement to the fuel shortage suddenly. As a result we might be experiencing mood swings, nausea, dizziness, weakness, and depression.

The importance of carbohydrates can be seen from the above exposure. So we must pay attention to the intake of carbohydrates in order for our body health.

Benefits Of Lemon

We all certainly know lemons. In Java, lemon citrus, Citrus Salad called acid. In Madura, lime citrus called dhurga. In Sumatra, lime called liman kapus or liman wedges. In Malaysia, lemon lime called acid. In the Philippines, lime called bilolo, dayap. In Thailand, lime is called som-mal nao. In Spain, the lime referred to five. In France, the lemons is called lime acide. In the United Kingdom it is called the common lime lime juice, lime.

Lemon fruit belongs to the Kingdom Plantae, Division Magnoliophyta, class of plant taxonomy, the order Sapindales, family Rutaceae, the Citrus genus, and species Citrus aurantifolia. Benefits of lemons because these berries contain a variety of substances, such as iron, phosphorus, calcium, vitamin C, fellandren, naringin, hesperidin, isohesperidin, citric acid, essential oil, limonen, citral linalin acetate, pectin, vitamins B1, Malic acid, acetic acid tartrate, geranil, and so on.

The benefits of lime juice according to chemical properties and pharmacological effects vary. Lime has the cold, either a chelate, and a sour taste. Effect of farmakologisnya IE: antitussive (cough anti), purgative (laxative), and pain reliever (analgesic), lowering the heat (antipyretic). Limonen content on lime are antioxidants that help dissolve toxins from the liver and kidneys.

Benefits of lime (Citrus aurantifolia) variegated. According to Prof. h. m. Hembing Wijayakusuma in the book healing with orange, lemon, among other benefits: to eliminate body odor, to accelerate the healing of various ailments: heart inflammation, dysentery, hemorrhoids (haemorrhoids), influenza, fever, dizziness, nausea, coughing, asthma, sore diphtheria, rheumatic pain, fatigue, hypertension (high blood pressure), gallstones, inflammation of the ducts respiratory (bronchitis), tonsillitis (tonsillitis), appendicitis (kapada appendicitis), whitish, irregular menstruation, menstrual pain or painful menstruation (dysmenorrhea), dispose of urine painful or less smoothly (oliguria), lose weight or prevent obesity (overweight).

The benefits of lime juice for the following concoction of whiteness: 30 grams of turmeric, 60 grams of Aloe Vera leaf yangtelah peeled his skin, boiled with 700 cc of water until the remaining 300 cc, saringlah and add all the water the juice of two lemons. Drink.

Benefits of lemon can also be stopped the habit of smoking. The trick is simple, simply suck the lime. Do it several times a day, at least one month. Easy, isn't it?

Benefits Of Broccoli

Broccoli is a vegetable that is low in calories, but has content and a high concentration of vitamins (especially vitamin C and E), micronutrients (iron, zinc, and manganese) as well as the principal macronutrients (calcium and magnesium), fiber diet, glutamin (amino acid-rich substance anti inflammation), fitokimiawi plant (eg: polyphenols, flavonoids, carotene, carotenoids, glukosinolat, lutein, and zeaxanthin).

Benefits of broccoli (Brassica oleracea) for the human health very much, for example: to prevent strokes and heart attacks, the content of sulforaphane in broccoli serves to strengthen the immune system (immune system) to prevent blockages in arteries, prevent the occurrence of inflammation in cells of the human body, the fibers are useful for preventing the onset of constipation (obstipasi, constipation, difficult defecation) and disorders of other digestive functions, chromium is able to regulate the levels of glucose in the blood so the broccoli good for sufferers of diabetes (diabetes mellitus).

Other benefits of broccoli that is: able to improve the performance of the brain such as prevent the occurrence or increase the severity of Alzheimer's disease, effective to neutralize the substance is carcinogenic (causes cancer).

Other benefits of broccoli are antioxidant. Benefits of broccoli is caused by a flavonol and phenolic. So the story goes, quercetin was formed in a high concentration of broccoli (100-450 mg per kg). Many other phenolic-containing broccoli, which consists of a flavonol glycosides and hydroxycinnamic acid esters.

Folate is contained in broccoli also adds to the list of benefits of broccoli. Broccoli contains folate which ranges from Glu4 to Glu8. This role particularly folate during pregnancy. Folate supplementation is very important for the sustainability of the conception (fertilization), and can significantly reduce the incidence of occurrence of neural tube defects. deficiency folate implicates against a number of the etiology (cause) of the disease, such as: anemia, spina bifida megalobastik, neuropsikiatris disorders, and various forms of cancer.

Benefits of broccoli is also a real look or looked at the onset of various diseases prevention efforts such as: dementia (particularly Alzheimer's type), cataracts, and some of the diseases of aging or degenerative. In humans the benefits of broccoli not only on the effects of antioxidants, but also modulate various detoxifying enzymes (cleaning toxins from within body organs and tissues), reduction (reduce) inflammation (inflammation), stimulating (stimulates) immune system (immune system), modulate the metabolism of steroids, has antibacterial and antiviral effects.

Sources Of Good Fats

Hostile to fat because it wants to look slimmer is normally done by some people. And many consider the fat is the same. Do not have a difference and just made a fat. But there is a good type of fat. That gave benefits to the body.

Sources of good fats is fairly easy to obtain, namely:

a) Monounsaturated Fats

Another name of this fat is mono-unsaturated fat. Its function is to lower your cholesterol and bad cholesterol or LDL is commonly called. HDL-will also be increased simply applied by monounsaturated fats. Sources of good fats is the avocado, nuts, olive oil, sesame oil and canola oil.

Canola oil has the monounsaturated fat content by as much as 60% polyunsaturated fat, 34% and saturated fat 6%. Whereas olive oil contains monounsaturated fat 80%, polyunsaturated fats 12% and 6% saturated fat.

Olive oil has a variety of options, such as pure olive oil, olive oil and olive oil lightly. If you want to use olive oil for sauteing, roasting and frying, pure olive oil is the right choice and is the olive oil that comes from the juice of the olives. Olive oil has a lighter flavor than pure olive oil with the color yellow.

Indeed, the price of olive oil is more expensive than other oils. Reached Rp. 30.000,00 per 150 ml. Even for those who like to direct mengonsumsinya, mengonsumsinya can be in the form of soft capsul. More practical and consumed in the original composition.

b) Polyunsaturated Fat

This fat commonly referred to with poly-unsaturated fat. Included is a fatty fat fat omega 3 and omega 6. An example is the omega 3 fats EPA and DHA. DHA is important for the growth of children and improve the cognitive ability of the brain. This is the source of good fat mackerel and sardines. Salmon is also a source of polyunsaturated fat is good even if the price is more expensive than the mackerel and sardines.

Omega 6 fats play a role in the health of a nail, skin and hair. Found in canola oil, corn oil and soybean oil.

Get To Know The Protein

For children in their age of growth, protein is the main substance used in the formation of his body so that they can develop optimally. The Protein functioned well in replacing damaged cells, strengthens the immune system, as well as a source of nutrients and calories. Get to know proteins will open our eyes to be more wise in choosing the best type of food for the family although it is not expensive.

Based on the source, the protein is divided in two, namely animal protein and plant protein. Animal protein is a complete protein because it contains amino acids and amino acids of life non life. While the vegetable protein is a protein that is not complete. So if want to benefit more, vegetable protein should be combined with animal protein.

Adequacy of protein especially important. Because next will not grow optimally if deficiencies in protein, can also lead to death. Kwasiorkor is a protein deficiency disease whereas the marasmus of protein deficiency is a term for continuously. It's a pity if this is the case, considering the price of foodstuffs containing proteins is affordable.

Get to know the protein, also means getting to know some type of food with protein content. The food is milk, eggs, fish, white meat (chicken), red meat (beef). Combining these foods in the daily menu with the right cooking methods will benefit more. For example, avoid cooking with frying, such as steamed.

For those of you who want to quietly eating foods with protein content but don't want to risk it with the accompanying fat, choose fish. Especially salmon, anchovies and tuna fish. Salmon and tuna fish do indeed contain fat, but it is the unsaturated fatty acids and contains omega 3. Where omega 3 is useful for maximizing a brain and intelligence work as well as prevent senility. Omega 3 also serves to prevent heart disease.

Tofu and tempe as a populist but food has a high protein content, along with food fibers, vitamin B and iron, tempe has an antibiotic and antioxidant content. Get to know the protein is indeed a must for those who want healthy and quality life.