1, daily intake of 25 to 30 g of dietary fiber
For an average person, he should at least take 20g of fiber to maintain balanced nutrition, but if you want to lose extra weight, 25 to 30 g is appropriate.
However, the intake of high-fiber diet should be increased step by step. The diet should go on for 1-6 weeks and the volume should gradually increase according to individual preferences.
The maximum daily intake of fiber is 35 g. If the amount is more than this amount, it is likely to affect other nutrients such as calcium, iron, zinc and folic acid from being absorbed. There will even be possible side effects such as bilge gas and diarrhea. Don't forget to add some minerals and vitamins when you take the fiber.
2,Dieticians Suggest that if you want to take in enough dietary fiber, you must eat 3 dishes of vegetables (100 g for each dish) and two servings of fruits (each about fist size).
Staple food: rice, corn grains with brown rice rice, oatmeal to replace rice - about 8 to 12 g fiber available .
Fruit: every 2-3 copies - about 8-12 g fiber available.
Vegetables: at least 1/2 dish of vegetables -- about 8-12 g fiber available.
3, Don't forget to have water
If you are going on a high-fiber diet, don't forget to supplement large amounts of water. Take your weight for reference:Drink 20-30cc of water for each i kg that you have .If you weigh sixty kg, you should drink 60×(20-30cc)＝1200-1800cc.
Sunday, June 30, 2013
Monday, June 24, 2013
Habits that hurt your feet
1.Walking barefoot on the floor.
Normal feet have certain radian, walking on soft, slightly undulating ground, helps to reduce the impact, the most useful to your feet. And if barefoot walking up and down on the floor, feet radian suit with the ground, feet do not get enough retainer, leads to heel and knee pain. Immediately after get up in the gas, "said Dr Barefoot walk on the floor, to the foot injury is greater.
2. Wear shoes with flat sole.
Although flat shoes looks soft and comfortable, they can't provide arch support for your feet, easy to cause the sole of the foot even excessive subsidence. Wear shoes with flat sole walk, like walking barefoot, easy to cause pain in the heel, arch, and toes. Especially wear flip-flops with flat, also easy to cause the Achilles tendon and the foot bone injury. Gas Dr Reminds, shoes arch part must have arch support.
3. Ignore the calf muscle exercise.
The calf muscles are not strong tend to bring out a foot injury. Gas Dr Advice, climbing stairs, every step stair is pause, stretching the calf, 30 seconds, do this a few times, can prevent foot pain and leg pain.
4. The action is too hard.
First movement or increase the difficulty of movement, should be gradual, first warm-up, exercise. Ensure that sneakers fit comfortable, convenient complete run jitter, otherwise easily sprained my ankle and pulled.
5. Do not pay attention to control weight.
Even beyond the standard a little bit of weight, and increased pressure feet, and the risk of Achilles tendinitis, osteoarthritis. Overweight people had better choose smaller impact of swimming, yoga, such as movement, these movements to the pressure of the feet is not large, can prevent the foot injury.
Normal feet have certain radian, walking on soft, slightly undulating ground, helps to reduce the impact, the most useful to your feet. And if barefoot walking up and down on the floor, feet radian suit with the ground, feet do not get enough retainer, leads to heel and knee pain. Immediately after get up in the gas, "said Dr Barefoot walk on the floor, to the foot injury is greater.
2. Wear shoes with flat sole.
Although flat shoes looks soft and comfortable, they can't provide arch support for your feet, easy to cause the sole of the foot even excessive subsidence. Wear shoes with flat sole walk, like walking barefoot, easy to cause pain in the heel, arch, and toes. Especially wear flip-flops with flat, also easy to cause the Achilles tendon and the foot bone injury. Gas Dr Reminds, shoes arch part must have arch support.
3. Ignore the calf muscle exercise.
The calf muscles are not strong tend to bring out a foot injury. Gas Dr Advice, climbing stairs, every step stair is pause, stretching the calf, 30 seconds, do this a few times, can prevent foot pain and leg pain.
4. The action is too hard.
First movement or increase the difficulty of movement, should be gradual, first warm-up, exercise. Ensure that sneakers fit comfortable, convenient complete run jitter, otherwise easily sprained my ankle and pulled.
5. Do not pay attention to control weight.
Even beyond the standard a little bit of weight, and increased pressure feet, and the risk of Achilles tendinitis, osteoarthritis. Overweight people had better choose smaller impact of swimming, yoga, such as movement, these movements to the pressure of the feet is not large, can prevent the foot injury.
Monday, June 17, 2013
Drinking tea can prevent cancer
Tea contains a variety of chemical composition。 It known to have more than 700 kinds of organic and inorganic compounds through separation identification, including primary metabolites protein, carbohydrate, fat, and the secondary metabolites polyphenols, pigments, theanine, alkaloids, aromatic substances, saponins, etc. Researches show that tea has cancer prevention effect.
Drinking tea can inhibit carcinogens dimethyl benzanthracene from inducing the occurrence of gold rat oral tumor; Green tea, black tea, tieguanyin, jasmine tea, and a big leaf green tea can inhibit esophagus tumor by blocking methyl benzyl carcinogens nitrosamines precursor from synthesizing.
We have screened 18 main components in tea and found out that tea polyphenols and catechin monomer have preventive effects on the occurrence and development of cancer. Tea polysaccharide and caffeine also have certain effect. Tea pigment, the oxidation product of tea polyphenol and tea polyphenols are also effective. tea pigments are the main components in black tea and oolong tea.
Epidemiological studies have shown that smoking and human tumor are closely associated with lung cancer. We let the habitual smoking volunteers respectively drink green tea, black tea, mixed tea and tea polyphenols. The results showed that tea drinking has obvious protective effect on oxidative damage and DNA damage caused by smoking.
Oral leukoplakia is an oral precancerous lesion. Therefore, blocking the development and progression of oral leukoplakia is an important measure to prevention of oral cancer. We have adopted intervention mucosal leukoplakia patients. taking mixed tea (dried green tea, tea polyphenols and tea pigments mixtures) as subjects and oral mucosal leukoplakia patients as the research object. The results show that the mixed tea offer significant improvement for pathological changes (including cell proliferation), micronucleus rate and peripheral blood micronucleus rate of the oral mucosa patients. This experiment has provided direct evidence for the statement that tea can prevent cancer.
Drinking tea can inhibit carcinogens dimethyl benzanthracene from inducing the occurrence of gold rat oral tumor; Green tea, black tea, tieguanyin, jasmine tea, and a big leaf green tea can inhibit esophagus tumor by blocking methyl benzyl carcinogens nitrosamines precursor from synthesizing.
We have screened 18 main components in tea and found out that tea polyphenols and catechin monomer have preventive effects on the occurrence and development of cancer. Tea polysaccharide and caffeine also have certain effect. Tea pigment, the oxidation product of tea polyphenol and tea polyphenols are also effective. tea pigments are the main components in black tea and oolong tea.
Epidemiological studies have shown that smoking and human tumor are closely associated with lung cancer. We let the habitual smoking volunteers respectively drink green tea, black tea, mixed tea and tea polyphenols. The results showed that tea drinking has obvious protective effect on oxidative damage and DNA damage caused by smoking.
Oral leukoplakia is an oral precancerous lesion. Therefore, blocking the development and progression of oral leukoplakia is an important measure to prevention of oral cancer. We have adopted intervention mucosal leukoplakia patients. taking mixed tea (dried green tea, tea polyphenols and tea pigments mixtures) as subjects and oral mucosal leukoplakia patients as the research object. The results show that the mixed tea offer significant improvement for pathological changes (including cell proliferation), micronucleus rate and peripheral blood micronucleus rate of the oral mucosa patients. This experiment has provided direct evidence for the statement that tea can prevent cancer.
Monday, June 10, 2013
It is important for women to keep the body warm
Waist
When you stand, walk or sit in a incorrect way, it is easy to make the vulnerable lumbar muscle strain. At this time, you especially need to keep it warm and have more onion, tomato and carrot to improve blood circulation. It is important to note not to let the wind blow over your chest and back, or when you get older, you will duffer from lumbar muscle strain.
Stomach
sIt is very cold in winter and the function of intestines and stomach will get poorer it's easy to cause gastric ulcer, duodenal ulcer, stomach pain, diarrhea and other symptoms. In this season it is important to note that the temperature of the food, especially females with poor physique. Sleep can affect the secretion of gastric juice. Overfatigue will cause increased hydrochloric acid secretion of gastric juice and cause stomach pain.
Feet
Women should pay attention to keeping your feet warm, eat more black fungi, onions and other food that help to improve blood circulation and reduce blood viscosity.
lower abdomen
Menstrual blood comes from the womb. Uterine protection is very important as uterus can directly affect whether the menstruation is normal or not. The doctor of traditional Chinese medicine says that winter is when the coldness is most likely to invade your body and much cold will accumulate in the womb, triggering irregular menstruation, dysmenorrhea and other diseases. If you have a fear of cold at ordinary times, you should be more careful. The dysmenorrhea will get more sever. Moreover, there can be the occurrence of arthritis, menstruation irregularity, infertility and other serious consequences.
How to keep yourself warm then ?
The dress should not be too thin, especially in menstrual period. Do more physical exercise to enhanced physique and immunity. Stick to the good habit of soaking your feet with hot water every day. Have more tepid food on diet, such as beef, lamb and less cold food.
When you stand, walk or sit in a incorrect way, it is easy to make the vulnerable lumbar muscle strain. At this time, you especially need to keep it warm and have more onion, tomato and carrot to improve blood circulation. It is important to note not to let the wind blow over your chest and back, or when you get older, you will duffer from lumbar muscle strain.
Stomach
sIt is very cold in winter and the function of intestines and stomach will get poorer it's easy to cause gastric ulcer, duodenal ulcer, stomach pain, diarrhea and other symptoms. In this season it is important to note that the temperature of the food, especially females with poor physique. Sleep can affect the secretion of gastric juice. Overfatigue will cause increased hydrochloric acid secretion of gastric juice and cause stomach pain.
Feet
Women should pay attention to keeping your feet warm, eat more black fungi, onions and other food that help to improve blood circulation and reduce blood viscosity.
lower abdomen
Menstrual blood comes from the womb. Uterine protection is very important as uterus can directly affect whether the menstruation is normal or not. The doctor of traditional Chinese medicine says that winter is when the coldness is most likely to invade your body and much cold will accumulate in the womb, triggering irregular menstruation, dysmenorrhea and other diseases. If you have a fear of cold at ordinary times, you should be more careful. The dysmenorrhea will get more sever. Moreover, there can be the occurrence of arthritis, menstruation irregularity, infertility and other serious consequences.
How to keep yourself warm then ?
The dress should not be too thin, especially in menstrual period. Do more physical exercise to enhanced physique and immunity. Stick to the good habit of soaking your feet with hot water every day. Have more tepid food on diet, such as beef, lamb and less cold food.
Sunday, June 2, 2013
Get rid of 9 things before sleep
Jewelry
Wearing the ring and watch when sleep will end up having edema the next morning. Although the symptoms will disappear soon, it will affect blood circulation. It has alsoincreased the risk of skin damage and suffocation when you are turning from side to side.
Dentures
Wearing dentures when sleeping will trigger a lot of problems. The awareness is poorer ithan when you are sober. You may mistakenly swallow down the dentures and the iron hook is likely to be puncture the esophagus, causing bleeding or even threaten your life. It is also likely to cause oral cavity diseases.
Get rid of "moisture". Many office workers can only in the evening and go to sleep with the hair not fully dried. The resistance is reduced when one is sleeping, the moisture from the scalp can enter into the body, hinder blood circulation and even cause headaches.
Contact lenses. The lenses can be attached to the eyes firmly and cause damage. The permeability is bad when you are sleeping with your eyes closed. If you wear contact lenses, it can only increase the risk of injury to the eyes.
Bra . Wearing the bra to sleep is adverse to blood circulation. Women who wear bras for more than 12 hours a day have 20 times higher possibility of breast cancer than those who wear it for a short time or don't wear at all. As a result, you should not only to remove the bra before falling asleep but also take it off once you get home.
Mobile phone. Cell phone radiation will affect the human body, especially when the battery is low and signal is weak. Under no circumstances can you put it under your bed or pillow.
makeup
If you sleep with makeup on, the residual cosmetics can easily block your pores, resulting in acnes and damage to the skin. It can accelerate skin aging.
Tipsiness
Business dinner party and great work pressure may make you fall asleep being tipsy or drunk. But it can cause asphyxia after you fall asleep. If you keep th way of living in a long term, the risk of diseases such as heart disease and high blood pressure will increase. If you are drunk at night, you'd better drink some honey water or eat some food containing carbohydrates and go to sleep when you get sober.
Worries
Going to bed with worries can affect qi and blood circulation. Rather than this, you can listen to some light music to sooth yourself before sleep.
Wearing the ring and watch when sleep will end up having edema the next morning. Although the symptoms will disappear soon, it will affect blood circulation. It has alsoincreased the risk of skin damage and suffocation when you are turning from side to side.
Dentures
Wearing dentures when sleeping will trigger a lot of problems. The awareness is poorer ithan when you are sober. You may mistakenly swallow down the dentures and the iron hook is likely to be puncture the esophagus, causing bleeding or even threaten your life. It is also likely to cause oral cavity diseases.
Get rid of "moisture". Many office workers can only in the evening and go to sleep with the hair not fully dried. The resistance is reduced when one is sleeping, the moisture from the scalp can enter into the body, hinder blood circulation and even cause headaches.
Contact lenses. The lenses can be attached to the eyes firmly and cause damage. The permeability is bad when you are sleeping with your eyes closed. If you wear contact lenses, it can only increase the risk of injury to the eyes.
Bra . Wearing the bra to sleep is adverse to blood circulation. Women who wear bras for more than 12 hours a day have 20 times higher possibility of breast cancer than those who wear it for a short time or don't wear at all. As a result, you should not only to remove the bra before falling asleep but also take it off once you get home.
Mobile phone. Cell phone radiation will affect the human body, especially when the battery is low and signal is weak. Under no circumstances can you put it under your bed or pillow.
makeup
If you sleep with makeup on, the residual cosmetics can easily block your pores, resulting in acnes and damage to the skin. It can accelerate skin aging.
Tipsiness
Business dinner party and great work pressure may make you fall asleep being tipsy or drunk. But it can cause asphyxia after you fall asleep. If you keep th way of living in a long term, the risk of diseases such as heart disease and high blood pressure will increase. If you are drunk at night, you'd better drink some honey water or eat some food containing carbohydrates and go to sleep when you get sober.
Worries
Going to bed with worries can affect qi and blood circulation. Rather than this, you can listen to some light music to sooth yourself before sleep.