Benefits of Avocado, Regular Consumption for Body Health

HealthWhat are the benefits of avocado for health? This fruit contains various nutrients that are important for the body such as being rich in anti-aging agents, good fats, antioxidants to fight disease, and rich in vitamins and minerals.

The right way to eat avocados can be done in various ways, from smoothies, side dishes, salad mixes, spreads for bread, dipping sauces, and much more. This is the reason why avocados are widely consumed.

The fruit which has the Latin name Persea Americana is rich in plant sterols that can lower cholesterol and maintain heart health. Avocados are also believed to prevent the risk of developing diabetes.

Increase satiety

Foods that contain good fats can slow the emptying of the stomach so that it makes you full longer. There is also one avocado that contains 22 grams of fat and that amount is very adequate.

According to a 2013 study in the “Nutrition Journal,” participants who ate avocados felt full longer. Adding half an avocado to your meal can result in a significant increase in satiety. The desire to eat is also reduced by up to five hours.

Can Help Lose Weight

The next health benefit of avocado is that it is good for weight loss. The vegetable fats in avocados offer antioxidants and can fight inflammation. One of the best strategies for losing weight is to choose the type of fat consumed. Avocados are a healthy food that can reduce weight and reduce cholesterol. Interested in trying the benefits of avocado for this diet?

Lowers Cholesterol

Avocados are rich in monounsaturated fatty acids (MUFAs). This content can increase good cholesterol (HDL) and lower bad cholesterol (LDL). Not only that, but avocados also contain beta-sitosterol which can reduce the absorption of cholesterol from food. If you have a history of cholesterol, it’s a good idea to eat avocados from now on.

In addition to avocados, you can also check other foods that can lower cholesterol.

Benefits of Pineapple for Various Health Purposes

Health Pineapple has a sweet and sour taste and is refreshing. Pineapple is also a versatile fruit so it can be enjoyed in many ways. Whether it’s consumed directly, made rujak and chili sauce, used as a pizza topping, to be used as a health drink juice. Besides being delicious, the benefits of pineapple are very diverse, you know.

Pineapple contains many important vitamins and nutrients needed for a healthy body, in addition to its delicious taste. This yellow fruit is good for consumption if you want to lose weight because it is low in calories and fat-free.

The main nutritional content of pineapple is vitamin C and manganese. Vitamin C has many vital advantages, particularly a wholesome immune system and helps the absorption of iron from meals, in addition to progress and improvement. While manganese is a natural mineral that helps grow and maintain metabolic health and has antioxidant properties.

Helps Treat Arthritis

The world of health knows pineapple with a myriad of benefits, one of which is its ability to reduce joint and muscle inflammation, especially those associated with arthritis. Arthritis is a disease that makes sufferers suffer because of stiffness, swelling, and limitation of movement.

This yellow fruit contains a proteolytic enzyme called bromelain. It is this enzyme that plays a role in the breakdown of complex protein reactions and provides anti-inflammatory effects.

Boost Immunity

People who eat pineapples every day will certainly be fitter because one serving of pineapple contains more than 130% of the vitamin C requirement for humans. It’s no wonder that pineapple is one of the best sources of ascorbic acid in addition to its delicious taste

Our bodies need vitamin C to stimulate the activity of white blood cells while fighting disease. This type of water-soluble vitamin also acts as an antioxidant, so it can protect against the harmful effects of free radicals. The benefits of antioxidants in pineapple are also similar to the benefits of dragon fruit which are good for body health.

Forming Collagen

The benefits of pineapple for other health are still related to its high vitamin C content. Vitamin C also plays a role in forming collagen which is an important protein base of the walls of blood vessels, skin, organs, and bones.

The high vitamin C content in pineapples can also help heal wounds in the body quickly. This type of vitamin will protect your body so you don’t fall sick if there is an attack of infection or disease.

Prevents Cancer

Pineapple fruit also contains various types of other important antioxidants such as bromelain, vitamin A, beta carotene, various flavonoid compounds, and high manganese, in addition to vitamin C., All of these ingredients make pineapple good for preventing cancer. According to various studies, pineapple has a direct ability to prevent cancer of the throat, mouth, and breast.

Health Tips: Ways to Overcome Trouble Sleeping or Insomnia

Health How to deal with insomnia and restlessness? Having a good quantity and quality of sleep is certainly the dream of many people, especially workers. Lack of sleep, or poor sleep quality, can result in work productivity and health problems. Busy schedules that often hit workers can also interfere with sleep. When it’s time to sleep, you may often have trouble sleeping. So how do you deal with insomnia?

Before knowing the right way to deal with insomnia, you must first know the cause of your difficulty sleeping. Usually, everyone has different causes of insomnia. Difficulty sleeping, often referred to as insomnia, is a condition when a person has difficulty starting to sleep, has difficulty staying asleep or waking up too quickly, and has difficulty going back to sleep. One of the most common symptoms is a feeling like your eyes are sleepy, but you can’t sleep. Then, what are the other symptoms, and how to deal with this insomnia problem? we have compiled it for you.

Use the bed only for sleeping

Usually, people do various activities in bed, ranging from playing games, and eating, to working, which can be carried out there, especially during WFH. This is certainly not good because it makes the brain and body will develop habits that lead to insomnia. When you wake up in the middle of the night, you can get out of bed for about 20 minutes. Suggest to the mind and body that the bed is a place to sleep and do not do other activities there.

This way of dealing with insomnia and restlessness is useful if you have a lot on your mind. Don’t bring work when you’re in bed.

Go to sleep only when tired

Still related to the previous point, you can go to bed when you are really tired. A tired physical condition will make you fall asleep faster. But make sure not to bring any items to bed. When you wake up in the middle of the night, leave the room to do an activity and come back when you feel tired and sleepy. But you must still maintain a consistent bedtime to overcome insomnia. If necessary, you can read prayers as a way to overcome insomnia at night as recommended by religion.

Practice a regular bedtime

A body that leads a regular lifestyle including going to bed and getting up at the same time will make you sleep more soundly. You can determine the most appropriate and most tiring time as hours of sleep. Usually, adults will go to bed at 10:00 or 11:00 pm. If you already have your own hours of sleep, you have to do it regularly so that your body gets used to it and the quality of sleep is certainly better. Interested in trying how to overcome this insomnia?

Meditation

Meditation isn’t a standard treatment for insomnia, but it can be one of the best ways to give your brain a rest after a long day. You can start with breathing exercises that can relax the body and stay focused. No wonder meditation can be a way to overcome insomnia because there are health problems that are powerful and effective.

Benefits of Zumba for Body Health to Get Rid of Stress

Health Sports that train the health of the heart and large muscles in this part of the body are favored by many people along with the increasing trend of healthy lifestyles. In addition, various benefits of Zumba are also offered for those who do it regularly, both for body health, and facial beauty, to expel stress that hit. Well, this sport can be an option for those of you who are working from home or mothers who also accompany their children in doing distance learning, so that they remain enthusiastic about their activities, even at home.

To be able to get the maximum benefits of Zumba exercise, do it regularly, around 2-3 times per week. This is so that the body and muscles used can adapt to this aerobic exercise and get sustainable benefits. In addition, do several other lifestyles that support the formation of a healthy and ideal body, such as maintaining a nutritious diet, sleeping at least 8 hours per day, avoiding alcohol and cigarette consumption, and maintaining body hygiene. With this complete package, the benefits of Zumba are not only felt for your body, but also for facial beauty that looks healthier. The various benefits of Zumba are described, let’s see!

Benefits of Zumba for the Heart

As a type of aerobic exercise, Zumba can train the heart to do its job, namely the distribution of oxygen in the blood throughout the body. These benefits can be felt directly for those of you who have a history of high blood pressure and cholesterol levels above the threshold. The increased work of the heart during this exercise can improve blood circulation and prevent the buildup of cholesterol in the blood vessels.

Maintain Blood Sugar Levels

In connection with the previous benefits of Zumba, namely to train the heart, the benefits of Zumba this time are to maintain blood sugar levels in the body. Types of cardio exercise such as Zumba can prevent type 2 diabetes to reduce symptoms. Type 2 diabetes occurs when the condition of blood sugar levels exceeds normal due to the body not using the hormone insulin normally. The hormone insulin itself is responsible for helping sugar (glucose) to enter the body’s cells and be converted into energy. This exercise can improve the way the body manages blood sugar and lowers insulin resistance.

Improve Breathing

When exercising, the body pumps the heart harder so that the heart rate feels faster. Not infrequently, during exercise, you will find it difficult to breathe or gasp for air. When this happens, you can lower the tempo to a slower pace. If it feels too tiring, don’t stop, let alone sit down. This is to avoid a shock to the heart that is working hard. Keep moving by walking in place dynamically, right and left, forward and backward.

Breathe at a rate that is comfortable for you. When it feels more comfortable to breathe normally, then immediately continue your Zumba so that the body health does not return to the cold. During exercise, breathe in through your nose and exhale through your mouth. A good way of breathing aims to keep oxygen circulating to and from the body running smoothly. One of the tips to avoid running out of breath during Zumba exercises is to cheer like “Hey!” on movements with a faster tempo. Not infrequently, this cheering call also comes from the instructor to take the Zumba class more lively.

Health Care: Dangers of E-Cigarettes for Health

Health How dangerous are e-cigarettes? In recent years, the use of e-cigarettes or vapes has become increasingly popular. An e-cigarette is a device that functions like a cigarette but does not use or burn tobacco leaves, but instead converts liquid into vapor which is inhaled by the smoker into the lungs. E-cigarettes contain nicotine, other chemicals, and flavors/flavors and are toxic/poisonous. Vape is often used as an alternative for heavy smokers who want to quit smoking slowly. Various evidence shows the dangers of e-cigarettes to health, as much as the dangers of tobacco cigarettes. Then, are e-cigarettes more dangerous than tobacco cigarettes?

That question is not easy to answer because it requires further research, while the current research is still short-term. Quoted from bbc.com, vaping is indeed safer than tobacco cigarettes because it has a very small risk to passive smokers or those around them.

Addictive

E-cigarettes contain nicotine which can make users addicted just like traditional cigarettes that contain tobacco. Users can be addicted and have an excessive desire to smoke. This often happens to people who have never smoked, then try vaping to avoid the dangers of smoking tobacco and then become addicted. When the desire to smoke is delayed, users can experience various symptoms such as restlessness or feeling uncomfortable.

It is worrying if the symptoms have been experienced since adolescence. Many young people are not aware of the various contents of vaping and consider it safer than tobacco cigarettes. Furthermore, they make vaping a new addiction. E-cigarettes do have a variety of flavors and aromas, making it easy to get the attention of young people.

Increase blood pressure

Nicotine is a toxic substance that can increase blood pressure, and trigger the release of the hormone adrenaline, in addition to being addictive. Both of these things can cause the heart to beat faster, increasing the risk of a heart attack. Already know the dangers of e-cigarettes for health?

Causes disturbances in the brain

Young people who use e-cigarettes have an impact on the brain. In adolescence, the part of the brain that functions to control impulses and regulate decision-making is not yet fully formed. As a result, they are more reckless in taking risks that can endanger health such as consuming nicotine and illegal drugs.

Teens who consume nicotine are at higher risk of developing mood disorders, addictions, and learning disorders. No harmless cigarettes including vaping.

Cause lung disease

The danger of e-cigarettes for further health is to cause lung disease due to the remnants of harmful substances flying in the air. This is the same as the dangers of tobacco cigarettes.

One of the substances that appears as a residue from e-cigarettes is diacetyl, which has been shown to cause damage to the lungs. There are also other harmful substances such as benzene, a toxic substance found in vehicle fumes, and heavy metals. So no e-cigarette is safe because vaping or cigarettes are equally dangerous and it is better not to consume them.

Increases the risk of alcohol abuse

Is the use of e-cigarettes related to alcohol? The answer can be yes or no. People who start smoking, including electronic types, tend to be more tolerant of alcohol. Although this claim needs to be proven true. The use of any type of e-cigarette including pods accompanied by alcohol can trigger a negative reaction in the body.

Foods That Contain Protein, Good for the Body

Foods What foods contain protein? Protein is an example of a macronutrient that is formed from several elements such as carbon (C), hydrogen (H), oxygen (O), and nitrogen (N). In addition to the main protein-forming elements above, protein is also formed from various additional substances such as sulfur and phosphorus.

Like other macronutrients, protein has many functions and one of the most important is to help the growth of cells. This function makes protein have an important role in growth and illness. This is because protein is able to help the formation and replacement of body cells that are damaged due to illness or are growing. Some foods that contain protein include meat, milk, eggs, nuts, and many others. Come on, check the complete information that has been summarized below so that you are more aware of how to protect your health that you need to have!

In your daily life, you may eat foods that contain protein, you just don’t know it. Here’s a list of foods that contain high animal and vegetable protein that you should know.

Eggs

Eggs are foods that contain high protein and the price is also very affordable. Based on the source, it is clear that eggs are included in animal protein. The protein content in eggs is not the same and depends on the type. For example, one chicken egg (90g) contains 12.8 grams of protein, while one duck egg (90g) contains 13.1 grams of protein.

The yolk and white parts of eggs also have different protein content. The yolk contains 16.3 grams of protein, while the white contains 10.8 grams of protein. Although the yellow part contains more protein, don’t forget that this part contains a lot of cholesterol.

Milk

Milk is also easy to find like eggs and of course contains a large amount of protein. It’s just that the protein content of milk differs depending on the type of milk. Soy milk (vegetable protein) contains 3.5 grams of protein per 100 grams.

Meanwhile, milk containing animal protein contains greater protein in 100 grams, namely 4.3 grams in goat’s milk, 6.3 grams in buffalo milk (6.3 grams). Cow’s milk contains less protein than soy milk, which is 3.2 grams. Interested in trying foods that contain high protein for this diet?

Greek yogurt

Greek yogurt is a type of yogurt that is very thick and suitable to be eaten with sweet and savory dishes. In addition to having a soft texture and lots of nutrients, the protein content in Greek yogurt reaches 17 grams per 6 ounces (170 grams) of ingredients. No wonder it is one of the foods that contain high protein for the diet. You should choose Greek yogurt without added sugar to reduce calorie or sugar intake in the body.

Poultry

Foods that contain protein, then there are poultry meat such as chicken and duck meat. In 100 grams of chicken meat contains 18.2 grams of protein, 100 grams of duck meat contains 16 grams of protein, and 100 grams of quail meat contains 25.6 grams of protein. You can try quail because it has a higher protein intake than chicken.

Ruminant meat

In addition to poultry meat, ruminant meat or grass-eating animal meat also contains protein. Buffalo and beef contain almost the same protein, which is 18.8 grams. While goat meat contains 16.6 grams of protein and lamb meat as much as 17.1 grams of protein.

Beef is also rich in omega-3 fatty acids, high in unsaturated fatty acids, and Vitamins A and E. For those of you who are looking for high-protein foods for muscles, beef is certainly not to be missed.

Delicious Healthy Foods Low Calories and Rich in Nutrients

Healthy To function properly, the human body requires sufficient calories as fuel. In general, the average calorie requirement for healthy adult men is 2,500 calories per day, while women need 2,000 calories. If the total calories in the food we consume are much greater than the amount they should be, the body will store them as food reserves in the form of fat. Well, the fat reserves stored under the skin are what make a person fat if too much fat accumulates. Unfortunately, there is often a misunderstanding that makes us afraid to eat foods with fat content, even though fat is also very necessary. Therefore, we need to choose healthy foods with the right amount of calories and fat.

Potato

As an alternative to rice, potatoes can be the right source of carbohydrates for you to consume with low calories and fat content. However, you also have to pay attention to how to process it.

Instead of making french fries or potato chips, it’s a good idea to cook potatoes by baking or boiling them. A boiled potato contains only 46 to 70 calories, while a baked potato seasoned with a little olive oil and salt contains about 180 calories.

You can also make mashed potatoes without milk or butter with 53 calories. Besides being able to increase your intake of protein, fiber, potassium (potassium), vitamin C, and vitamin B6, potato consumption will also make you full.

Chicken breast

Want to eat high protein foods, but worried about the high calorie and fat content? Choose chicken breast for you to consume in the list of low-calorie (low-calorie) and low-fat (low-fat) foods that you plan.

Not only contains protein, but skinless chicken breast is also a good source of niacin (vitamin B3), selenium, vitamin B6, vitamin E, and vitamin B12. Uncooked skinless chicken breast contains only about 100 calories.

To keep the calories low, you can cook it as a stock-based soup with mixed vegetables like carrots and broccoli. You can also make skinless grilled or fried chicken breasts in an air fryer. Total calories are about 142 to 180 calories.

Oats

Oats or what has another name for oats is cereal or grain that is grown for the grain to be harvested as a source of carbohydrates. One serving of plain, plain instant oats contains about 150 calories. Not only as a filling source of calorie intake, half a cup or about 40 grams of oats also contains 5.5 grams of protein and 3.8 grams of fiber which is good for digestion. Another plus, oats also contain no cholesterol at all and make your body healthy.