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How dose Fruit & Vegetable Consumption Suggested Every Day?

Dosages eating fruits and vegetables is essential for good health is always awake. Eating with the right dose will improve the quality of your health.
Dosage is important in order to be able to feel an immediate benefit from what has been eaten. Known as the fruit-vegetable food is nutritionally complete and vitamins for one’s health. Thus, a good dose needed to support health in a long time.
Below are some recommendations from Dr.dr. Fiastuti Witjaksono, MSc. MS. Sp.GK, a nutrition expert from the Faculty of Medicine, University of Indonesia. in which of these recommendations you can make your choice to get a healthy body in the long run.
As a guide, that all doses below the food using a medium-size bowl for one serving of fruit and vegetable. Here’s the full guide.
2-Eating 5 fruits and vegetables per day, according to The National Health and Medical Research Council (NHMRC)
-Consume 8 prosi or 4.5 mengkuk of various types of fruits and vegetables per day, on the advice of the American Heart Association.
-Eating 400 grams of fruit and vegetables per day, as recommended by the World Health Organization and Food Agriculture Organization.
-Eat 2 to 4 servings of vegetables and 3 to 5 servings of vegetables per day, according to the USDA’s Food Guide Pyramide.
-Eat 3 to 5 servings of vegetables and 2 to 3 servings, as recommended guidelines Balanced Nutrition, Health Law No.. 36, 2009.

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Keep Your Body Functioning Properly

Many people believe that it is simply a matter of luck as to how long we will live or even how our health will be as we grow older. We used to believe that genetics played a big part in the state of our health. But now we know our life span and more specifically our health span is mostly determined by the choices we make every single day – especially food, exercise and lifestyle choices.

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Dangers of Salt, Sugar and Fat

Consumption of foods high in salt, sugar, and fat in the long-term health hazard. Familiarize young healthy diet can reduce the risk from diseases such as high blood pressure, heart problems, and kidney disorders.
Professor of Medicine, Renal-Hypertension Division, Department of Internal Medicine, Faculty of Medicine, University of Indonesia-dr Cipto Mangunkusumo Hospital, Suhardjono said, to live healthy, the body needs essential nutrients such as carbohydrates, fats, and proteins, as well as additional nutrients such as vitamins and minerals.
“These nutrients must be consumed all, there should not be abandoned. However, when excessive consumption of carbohydrates and fats, can lead to obesity which invites various diseases, “he said.
Obesity, said Suhardjono, potentially leading to high blood pressure, insulin disorders, and inflammation. Factors that in the long term potentially damage the kidneys.
Currently, cases of kidney failure continues to increase and the impact increases the risk of cardiovascular disease aka heart and vascular disorders. Renal failure patient deaths from heart disease and high blood vessel. Based on data from the World Health Organization (WHO) in 2000, 56 million deaths in the world each year due to kidney disease.
A healthy diet
To suppress the occurrence of risk factors for renal damage, Suhardjono suggest a healthy diet. That is, eating more servings of water, vegetables, and fruits suitable food pyramid. “Fatty foods, greasy, and sweet are the highest end of the pyramid so that smaller portions,” he said.
Healthy eating should be applied early. “In infants up to the age of four years, the fat cells are still needed to grow and thrive. But after that, the cells no longer grow, it will grow. If you eat too much fat, even obese obesity could happen, “said Suhardjono.
Specialist heart and blood vessel diseases from the Hospital Cardiovascular Harapan Kita, Santoso Karo Karo, say, a balanced diet is needed to keep the heart healthy condition. Excessive salt intake can increase the risk of high blood pressure. In the end, it makes the heart work harder.
Santoso said, a healthy diet should minimize the intake of salt, sugar, and fat. Instead, rich in fiber such as vegetables, fruits, and grains.
“Calories from sugar should not be more than 10 percent of total daily needs for a variety of sugar sources. Salt is no more than 6 grams. Fat ranged 5-10 percent of the food we eat, “he said.
In Indonesia, low-salt diet is difficult to implement because many pickled food. People are also generally more concerned with carbohydrate intake. “The important thing is full,” he said.
Low physical activity and less exercise increases the risk of heart disease. As recommended by the World Society of Sport, people aged 25-55 years are required to walk at least 10,000 steps per day or an average of 3.5 kilometers.
A healthy diet low in salt, sugar, and fat, said Santoso, should be applied since the child in the womb. Reducing salt during pregnancy may prevent preeclampsia and mothers of babies born with low weight. Babies like this has the potential of developing heart disease in adulthood.
Reducing sugar intake during pregnancy may reduce the risk of babies born with excess weight and later risk of developing diabetes.

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Healthy

Use Frozen Shoulder Herbal Treatment For Long Lasting Relief

Frozen shoulder is also called as adhesive capsulitis, it is a condition when shoulder gets stiff and causes pain during movement, over a period of time shoulder becomes completely stiff and immovable. Person suffering with this cannot move his shoulder joint on his own or with the help of other person. Problem of frozen shoulder affect nearly 2% of total population and is more common in women than men. Shoulder is ball and socket joint made up of three bones humerus, scapula and clavicle, humerus or upper arm bone moves in a shallow socket in shoulder blade bone scapula.

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Healthy

Changes In Your Body During Pregnancy

A woman’s body is made to naturally adapt to its role of giving birth. During pregnancy, you will notice a number of physical changes that take place all in preparation for easing the process of passing a baby through the birth canal. Some of these changes are positive (for instance, your hair and nails might be growing at a much faster than normal rate) but the majority of them cause some degree of discomfort. Here’s what to expect and how to alleviate common discomforts of pregnancy.
Backaches
The most common complaint of expectant moms is an aching back. It’s no wonder that you are most apt to feel pain in your back; after all, your body is dealing with the extra weight of a growing baby – and the majority of that extra weight is concentrated in your abdomen. Your muscles must stretch to accommodate this growth. Your muscles are also taxed by the extra effort it takes to support your growing baby so they can’t support your spine as well as normal.
While common sense will go a long way toward alleviating the pain (don’t wear high heels, and don’t stand for long periods of time), the best thing you can do for your aching back is to make a conscious effort to maintain proper posture. When you sit and stand straight, your back is less stressed.
Heartburn
In the advancing stages of pregnancy, many women experience mild to severe heartburn. This is usually due to several factors that include a slowing down of your digestive system and your internal organs being compressed in order to accommodate the growing size of your baby.
A good diet is essential to your health and eating lots of veggies and fruit while avoiding large meals with spicy foods might keep heartburn from developing. Try not to drink while eating so you are not swallowing any extra air. And once again, good posture helps by allowing more room for your organs.
Hemorrhoids and Constipation
Another problem that may occur due to your compressed internal organs and changes to your digestion is constipation. And unfortunately, constipation often causes hemorrhoids. These problems generally occur in your third trimester and could stick around well after your baby is born, as well.
The best defense is a good offense. Make sure you get adequate exercise (as advised by your doctor) and eat a healthy diet with lots of fiber. A nice soak in a warm bath might feel good. Keeping your back straight through proper posture is also beneficial since this tends to take pressure off your bowels.
Swelling of Hands and Feet
When your wedding ring no longer fits and you have to really squeeze your feet into a pair of shoes, you can bet the culprit is swelling. Often swelling of your hands and feet occurs as a result of hormonal changes but it could just as well be poor circulation due to the added weight of your baby. Exercise, reducing your intake of salt, and elevating your legs while sitting or lying down are all ways to combat swelling. Compression socks and gloves offer relief to many expectant moms, too.
While it’s normal to expect your body to change during pregnancy, it’s not normal to just put up with the associated discomfort. One of the best things you can do is wear a supportive bodysuit that helps keep your body in proper posture. Watch what you eat, exercise if you can, and do everything possible to feel good and stay healthy while you await the birth of your precious bundle of joy.
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Healthy

Techniques to Impress Women in Bed

It is every man’s dream that he should impress her women in bed. Every man wants to prove his sexual supremacy to his partner. But, the reality bites because about 50% men fail to impress women in the bed. It is very necessary for every man to understand that what his women likes and what she dislikes in the bed. If men concentrate on what women like then he is certainly going to make her enjoy the sexual activity and allow her get the satisfactory orgasm. Sex is just like a game and every game has got it rules. So, once you understand those rules you would be able to play the game of sex with a spirit. But, one should understand that sex is a game which both the opponents should win.
It is not very easy for men to impress women in bed, but by following some simple steps he can enjoy the game of passion and could impress her women. The first and the most important thing for the man is to keep himself totally under control during the sexual encounter. Control will help you to keep the fire of sex for more time and you would to able to satisfy her. Men should understand that sex is not a mechanical act whereas it is a passionate act in which two souls become one. Men should know that sex not only a physical act for women but it is also a very emotional activity for the women. Sexually pleasing women isn’t about giving them an orgasm it’s about making them feel like you put 100% into giving them that sensation.
Impressing women in the bed is to make her happy. Women likes to know that she is only your prime importance. A woman is often far more sensory driven than a man as well when it comes to ambiance and lovemaking environment. Women like that when men concentrate whole on their body, but not only on their reproductive part. The very simple technique to impress women in bed is to slow down, take your own time, and to start with the foreplay that most of the women enjoy. Foreplay is called as the women favorite part in the sex. Men who can give more foreplay to his women usually enjoys a very good sex life. Thus, men should make foreplay as the compulsory routine during the sexual activity.
Some women prefer that they should be treated less like a gentle and fragile flower, and more like the object of your unbridled erotic lust and desire whereas some women like it exactly vice versa. So, this is a very important task for all the men to understand what your women enjoy and then proceed accordingly. Quite a few women enjoy the oral sex. Sexually pleasing a woman through oral sex is a great way to bring her to the edge of orgasm before penetration.
Communication is another way through which you can impress your women in bed. Women admit that they would prefer a man who communicates passionately during sex. Talk dirty to your woman – she will love you for it! Women are turned on and off easily depending on the choice of words that you use. Thus, you can follow these techniques and I am sure you will impress your partner in the bed.

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Sleep hard, just try this consumption

IF ever have trouble sleeping, it will make you frustrated. You should know that the solution is in the food consumed daily.
So, what foods help us fall asleep faster? Here’s the answer, as reported by SheKnows.
cherries
Cherry is a fruit that is packed with antioxidants and the only significant food source of melatonin, the hormone that regulates sleep. Try eating some fruit, one or two hours before bedtime.
chamomile tea
Chamomile tea is known to relax the mind and body, and help soothe you to sleep. Chamomile itself has been used for centuries to help treat sleep disorders, although it can not completely cure. Drink a cup, 30 minutes before you sleep. That would make you quite relaxed and helps sleep.
oatmeal
Oatmeal is a type of breakfast food, but if you eat at night, it’s easier to get a good night’s sleep. Oatmeal triggers your brain to release chemicals that induce sleep, as well as containing melatonin. If you want to try it, try not to add sugar because it will have the opposite effect.
bread
The bread will help you fall asleep. Simply put, bread triggers the production of insulin that helps you fall asleep. After eating carbohydrates, your body usually get power, accompanied by drowsiness. Please use this sleepiness to sleep right away.
yogurt
Yogurt is full of calcium and some experts believe, is the cause of low calcium a person has trouble sleeping. The recommended amount for you is 1,000 mg per day, after which we see whether it can help your insomnia habit.

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Benefits of water as well as usefulness for health

It was my custom and my family to drink water when I wake up every morning, before breakfast, it turns out the benefits are felt mainly in the digestive system, it effects the body feels lighter and fit all day long. Later revealed in addition to the digestive system there are many more benefits other than water when we drink it every morning discipline.
Efficacy and benefits of water if you drink every morning
Health experts say that 70% of our body is water, so the lack of drinking can result in a lack of body fluids and become dehydrated. During sleep our bodies release much fluid because of the metabolic processes of cells of our bodies continue to work, so can not be in the bargain again that fresh drinking enough water when I wake up to replace lost body fluids. The following are some benefits to the body of water especially if taken regularly every morning.
Help remove toxins in the body
With drinking water every morning will help the kidneys in the process of offering the toxins in the body
Refreshes the skin
The skin also requires a lot of fluids, so that the women believe that by drinking enough water each morning will help slow the effects of aging on the skin.
Adding fitness
Water can also make your body into shape so it can keep the mood for the better throughout the day.
Preventing the onset of cough and mild flu
Please be sure to drink water regularly, especially in the morning when we started to feel a sore throat, with additional positive berfikiran prayed and God willing, flu and cough did not invade our bodies.
Increase fertility
Water is also believed to increase the reproductive hormones for both men and women.
Prevent the occurrence of stroke and heart attack
According to one study, water is believed to prevent the occurrence of stroke and heart attack.
Addition of water was also very good for children and even infants, although this is still causing da pros cons. However, keep in mind that excessive drinking well water is not good for the body, so drink enough water in the morning on waking, between 1-2 cups, God willing, the body fit, protected from various diseases, mood be happy and home life became more harmonious.
Taken from various sources, may be useful.

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Perform It, No More humpback in Old Age

DECREASE form the backbone or stooped often called are common as we enter old age. However, bending this spine can occur due to bone disorders such as osteoporosis, which eventually lead to other health problems.
Stooped spine or in medical language is called kyphosis can occur due to osteoporosis. The characteristics of kyphosis is characterized by an abnormal spine shape and curved backward more than 50 degrees.
“From the results of our survey on the Indonesian approximately 403 men and women, 9 of 10 Indonesian people fear having kyphosis or stooped in his old age,” said Dr. r. Hadad Mansour, in an event Kifosi Know, Keep The reason, Osteoporosis “Kasablanka City, Jakarta.
Kyphosis can cause some problems, not only bent posture, but other symptoms such as back pain, muscle fatigue, and stiffness in the back of the back.
“The cause of kyphosis can be triggered by osteoporosis with compression of the spine, degenerative disease, or trauma to the spine. Prevention with milk consumption may help overcome this problem,” said Dr. Hadad.

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Keeping Your Body Young

As you grow older, you will notice changes in your mind and body. At this time, you are reminded to take charge and keep yourself active and in shape. Getting older is inevitable. It is something out of your control or else your body starts to lose the nutrients it requires. With age, your body loses the vitamins it needs to stay strong. Taking daily supplements is a good idea but you also need exercise to supplement your efforts.