1- must focus on good carbohydrates and whole grains and avoid sugars.
2- should get 8 or 10 servings of fruits and vegetables per day condition be varied to obtain a high proportion of antioxidants that protect against cancer. It is eating 3 servings of fruit ones and the rest of the vegetables.
3- try eating raw nuts and eggs every day.
4- are advised to limit the intake of salted and smoked foods because they increase the risk of stomach cancer when over-eating.
5- should eat 240 grams of fish per week, equivalent to two or three times. Chicken is also a good source of proteins and recommended capturing twice a week.
6 -can eat red meat is exceptional, even those that are said to be free of fat contain the highest fat from fish rich in fat ratio.
7- using olive oil or canola oil in the preparation of food on condition that put them on the fire.
8- should avoid fats Trans fats found in pastries and the cookies and margarine because it is more dangerous than even butter.
9- instead of saving the chocolate biscuits with us you can save the apples, bananas and carrots to be addressed small Kojbat.
10- must exercise regularly.
10 tips to combat cholesterol:
1- must choose lean meat and little fat removal phenomenon fat from cooked meat before.
2- should eat small amounts of meat can be prepared within the rich dishes, vegetables and grains.
3- advised to eat fish and turkey than red meat and poultry because they contain less fat ratio. It is also important to remove the chicken skin before to cook them.
4- can adopt healthy ways of cooking Kalsha, boiling and cooking on steam instead of frying.
5 -can use polyunsaturated oils, mono-saturated moderation.
6 -must skim milk instead of eating that full-fat.
7-are advised to replace full-fat hard cheese, fat-free that.
8- can roasting food within the bag in the oven to save moisture to avoid drying. The meat can be cooked on steam.
9- can be prepared by mixing fat sauces few little milk with the flour and cold water before cooking.
10 -Consider purchasing low-fat foods rather than full-fat to reduce the amount of fat in the diet.
10 tips to combat diabetes
1- should not eat large quantities of red meat, knowing that he can be replaced soya.
2- should reduce the intake of sweets and fatty could, in turn eat sweets, household healthy
3- must reduce the intake of salt
4 -must refrain from smoking
5- must simply exercise a light sport after breakfast.
6-should eat slowly, to facilitate the process of digestion
7- should eat more grains lentils and beans rich in fiber. It also gives a feeling of satiety quickly and reduce appetite. In addition to being grain sugar does not raise blood when ingested directly.
8 -must start the main meal of the power and vegetables rich in fiber and water. It also limits the appetite to avoid over-eating, in addition to rich in protein and minerals.
9- must eat large quantities of vegetables and less fruit rich material helps fight diseases.
10- must think positively during eating and to maintain calm and avoid anger.
10 tips to sleep Carefree
1-turn off the lights This is an effective way to sleep, so beware of sleep with the light be lit in the room so as not to wake up in the second after midnight. In the summer, shut the blinds so that sunlight does not fall in the early morning to the room and wake you up.
2- Breathe deeply, if I woke up at night and unable to go back to sleep not Tnhia of bed directly to do any work but Rest in bed during the 20 minutes during which you are trying to do some breathing from the stomach that Taatalimha in the ranks of yoga exercises. Focus well on your breathing.
3- allowances your position: Lie on the back is the worst position to sleep as contributing to the reduction of snoring and breathing, even in an imbalance in the digestion of food. It is considered to lie on the side most common and the most suitable position at the same time, especially since in this way diminished the pressure on the heart.
4- most of your time do not go in bed: often feel the desire to do some work in bed before going to sleep. Do not demand too laptop to bed to work, if you Tamadan a lot of time awake in bed, your bed becomes associated with vigilance and then you find it more difficult to sleep in normal times.
5. Check with your quality mattress and quality: Even if your bed was comfortable, must Tbdla bed every ten years because the microorganisms and parasites accumulate in it and cause an allergic reaction and its complications. And differs from your bed type depending on your weight and your taste buds, but the bed is made of viscose modern rubber suits you perfectly whatever your weight and your body.
6 -entirely in the early hours: starches cause drowsiness so it is useful in the evening. As for proteins Vetoqzna and it must be dealt with in the morning. But in all cases, avoid eating a large meal late in the evening because the date of the digestion process produces heat, which makes you more prone to insomnia.
7- Azza your consistently: exercise is not considered to overcome the problem of sleeping solution for each, but that regular exercise improves the quality of sleep. Try moderate exercise sport three times a week should be doing so before seven in the evening.
8- Take naps appropriate: it is essential that Tnzemi siesta sleep schedule and avoid anything which for a long time then you feel very tired and headaches as a result of sleep for a long time in the afternoon. Try not growing more than an hour and a half hours during the day.
9- Aatmda private sleep habits: despite the fact that sleep is usually determined according to the biological need can be foreign to many factors that affect it. Most of us have certain habits associated with the date of entry to sleep as cleaning teeth or reading. If you do not have any of these habits, just to Tbtkir them.
10- Follow routine for sleep: Although it is difficult to achieve it always helps to sleep at a specific date and advancement at the same time every morning to improve the quality of sleep. That way you sleep soundly comfortable.
10 tips for pregnant women
1-Eat a variety of foods to get all the food components that need it, note that you need to six servings to 11 of breads and grains, two servings to four of fruit and four or more servings of vegetables and four servings of milk and dairy products, and three servings of proteins.
2- fats and sweets exceptional.
3 Eat carbohydrates and high-fiber foods full of food such as bread, cereals, pasta, rice, fruits and vegetables.
4- Make sure to get the necessary vitamins and minerals in your diet. It is also necessary that the Taatnola daily vitamin supplements.
5- Eat four servings of milk and dairy products and foods fortified with calcium, at least a day to get 1,200 mg of calcium necessary for you.
6 Eat three servings of foods fortified with iron at least a day for the 30 Melligrama necessary for your body.
7. Choose at least one good source of vitamin C Kallimon Indian, lemon, strawberries and broccoli, cabbage, green peppers and tomatoes.
8- Choose at least a good source of folic acid a day Kalkhaddr leafy green. Note that the pregnant woman should get four Melligramat of folic acid daily to avoid distortions of the nervous system that might be exposed to child at birth in the case of deficiency.
9. Choose a good source of vitamin A a day at least like carrots, pumpkin, sweet potatoes, spinach, beets and apricots.
10- Eat caffeine to no more than 300 Mellg day.
10 tips for nursing mothers
1 Begin breastfeed your baby directly after half an hour of birth, and frequently, that Trdaah 10 to 12 times a day during the three days or the first five after birth to get to B nourishing milk.
2 During the first two weeks, Ordaa child 8 to 10 times a day, and 6 to 8 times a day after the first two weeks. As frequent breastfeeding a child in the first days after birth helps to stabilize the mother and increase the milk supply.
3 Avoid giving your baby a bottle of milk, popsicle It is enough to give the child 30 ml of hot water or milk drinks factory affected parent stocks negatively. It's also best not to give the child a popsicle because they limit the increase child who suckles from its mother and relieve the mother of the milk supply weight.
4 Ordaa child when his request is not based on the specific timing of the extent that the mother breastfeeds her baby more, increase milk supply has. We should not wait to fill your breasts with milk until Trdaa child, contrary to what is common. The more you have breasts Fareghan more, produce milk too fast.
5 should not lengthen the time between the date of breastfeeding and the last more than 4 hours, it must be time to feed the baby more than 4 hours not continue because the milk, then back to the blood and retracts its quantity.
6 breastfeeding must not be painful, so care must be taken on the health status of the child when breastfeeding and to be his way of sound absorption for breastfeeding so as not to agonize.
7. Sit in a comfortable position during breast-feed your baby while Tsndin your back and your legs and your arms.
8 Make sure that your child is facing you and does not need to move his head while Breastfed to be able to easily feeding.
9 Osendi back of your child's shoulders, not his head during lactation, for there not to be a vacuum, or between you and your child space, so the baby's belly touching the tummy.
10 should help your baby to catch breast in his mouth that covers the entire nipple and around his mouth. It must also touches the child's nose breast approx.
10 tips for permanent agility
1- Make sure to measure your weight twice a week on the balance of the digital weight measuring digital to keep up on the stability and weight.
2- Make sure you eat breakfast every day. Do you think that does not neglect breakfast reduces weight. On the contrary, addressed helps your body to burn calories and keep the weight requirement to be healthy.
3- majoritarian of drinking water at a rate of at least eight glasses a day to restore moisture to the body and reduce appetite because you often Tmzgen between the sense of hunger and thirst Vtljoan to eating. It is best to drink water between meals.
4-. Eat a few milk derivatives or fat-free and always a few fat meat, fish, chicken and fries Avoid even if you Tahqinha. Tqaa not in the wrong, but exceptional.
5- when eating outside the home, Watch for quantity and quality. Avoid foods coated cakes and fried. The sauces Vatalbhe aside either with power or with meat because they often overeat and contain many calories Vtoklanha without Tdricka contain it.
6- Avoid drinks rich in thermal units Kalmhrobat carbonated coffee with cream domestic and juicy they are all rich in calories and increase our addressed without realizing it. As well as for the full-fat milk derivatives.
Choose drinks to diet to avoid taking excess calories that enter your body. For the fruit juice is rich in sugar and heat units, it is best to avoid also eating fresh fruit stead.
7- Eat less in the largest number of meals and meals at a rate of 5 or 6 small day because eating several meals a day helps to stimulate the process of body strength to burn energy.
8- secret of fitness in a healthy diet rich in fiber found in fruits, vegetables and whole grains, oats, bulgur wheat and beans.
9- Do not be harsh on yourself in the diet because Taatbaanha harsh diet often ends in failure. Put in front of you several choices to be your foods Tawwadk deprive you from the other.
10- forgive yourself if making mistakes or in the event of over-eating. Do not give up and spoil your diet, but Begin again and Exercise heavily.
10 tips for asthma patients
1-Do not over-eating as eating the amount of calories than those who are causing you to lose weight gain which negatively affects the general asthma patient.
As asthma patients who are overweight are more likely to have symptoms of severe asthma, the most difficult and eat more of the drugs and absenteeism from work and school than those who maintain a healthy weight.
2- Avoid allergens, eggs and seafood, pistachios foods because you may suffer allergic against it, causing you serious symptoms, and dealt in small quantities.
3- tried to address heartburn, stomach and other problems in the stomach, which may adversely affect your condition. If you're experienced less of the foods intake and abstained from caffeine and other foods that cause you to this kind of problems.
4- more than eat foods rich in omega-3 fatty acids such as fish of sardines and tuna and salmon.
5- more than eating fruits and vegetables for the health benefits.
6 -Do not use fragrances that are spray
7- Avoid fried foods and foods rich in fats, which are difficult to digest
8 -Avoid high-sugar fruits such as bananas being the excess mucous secretions.
9- Drink more water, it helps to reduce the thickness of the mucus, which is made up.
10 -abstained from smoking and avoid places where smokers.
10 Tips for dental health
1-Should eat a balanced and varied.
2 -should be moderation in eating in order to preserve fitness and a healthy body and healthy teeth.
3 must drink water quantity not less than a liter and half-liter a day is a direct cure for 26 disease, in addition to its importance in maintaining healthy teeth being washed leftovers and reduce the proportion of acid in the mouth.
4 -should not be a lot of number of meals per day.
5-must clean the teeth three times a day after meals.
6- must use floss to clean between the teeth in positions that fail to brush all attainable.
7 -must clean the teeth in a period of not less than three minutes.
8 -should not use a toothpick to clean the teeth.
9 -must use mouthwash to reduce the number of bacteria in places that are not accessible to the brush and to reduce the accumulation of lime For the same refreshing scent.
10- should visit the dentist every six months to detect dental problems at an early stage and avoid aggravation.
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