Health
16 Benefits of mushrooms and side effects
Discover the 16 shocking health benefits of mushrooms and side effects.
Mushrooms are edible mushrooms with various scientific names and their last name is “Agaricus.”
They are essentially Saprophytes, the organisms (plants without chlorophyll) that thrive by extracting nutrients from dead and decomposing plants and animal matter.
They vary widely in color, texture, shape, and properties.
There are approximately 140,000 species of mushroom-forming fungi in the world, but science is only familiar with about 10%, while only 100 species are being studied for their potential health benefits and medicinal applications.
The health benefits of mushrooms include relief from high cholesterol levels, breast cancer, prostate cancer, and diabetes.
They also help you lose weight and increase the strength of your immune system.
Most of us are familiar with mushrooms and their miraculous and beneficial powers.
Particularly those who have read or listened to many fairy tales like Alice in Wonderland, ThreeBears, and a baby or even those who have played the video game Super Mario Bros.
You have probably seen mushrooms making someone bigger or acting as a shield against some dangerous monster.
These are not just popular culture references but are symbolic representations of the actual health benefits of mushrooms.
They can make you grow and protect you against disease and infection, as they are packed with protein, vitamins, minerals, amino acids, antibiotics, and antioxidants.
Mushrooms are not nature’s most glorious, beautiful, or fragrant creations, but mushrooms certainly carry their weight in terms of health.
As unappetizing as budding mushrooms may be, the benefits of mushrooms are incredibly powerful, making them healthy food that can unconditionally elevate yourself to superfood status.
Types of mushrooms
White mushrooms may already be a staple of your diet, but there is a wide range of edible mushrooms available at your grocery store.
Learn about the six most common types and learn how to prepare mushrooms (to wash or not to wash?), And you’ll be ready to use them in a variety of recipes.
1.- Rope
• With a fruity aroma, chanterelles range from yellow, orange, and brown to pale white or black.
• The funnel-shaped lids have wrinkles instead of gills on the bottom, which must be washed quickly but carefully before use.
2.- White
• The most common type, white mushrooms range in size from the small so-called button, which is harvested when young and has the mildest flavor, to the jumbo, which can be stuffed and baked.
• Creamy to pale white, they have a firm texture and a delicate flavor.
3.- Oyster
• Velvety trumpet-shaped oyster mushrooms have delicate brown, gray, or reddish caps on gray-white stems.
• They have a spicy flavor that becomes very mild when cooked. Small and young specimens are considered the best.
4.- Portobello
• Up to 6 inches wide, portobellos have a great steak-like flavor and texture; in fact, giant umbrella-like caps are often eaten as vegetarian hamburger substitutes.
• Remove woody stems before eating.
5.- Shiitake
• With meaty brown to dark brown taquitos, shiitakes have a distinctly smoky flavor and taste best when cooked.
• Available fresh or dried, they work well in stir-fries as the flavor doesn’t fade along with the ginger and garlic.
• Although the stems are too difficult to eat and should be removed from the heads before cooking, you can use them to season sauces before discarding.
6.- Cremini
• Like white mushrooms, but with a firmer texture and a deeper flavor, creminis are immature portobellos.
• Button caps range from light brown to deep brown. The stems are edible.
Health benefits of mushrooms
The health benefits of mushrooms are plentiful, for thousands of years the health benefits of mushrooms have been revered as a central part of traditional oriental medicine, but only recently have they gained the credit they deserve in the rest of the world.
Of all the mushrooms eaten in the U.S., 90 percent are white button (or crimini) mushrooms.
Mushroom varieties run the gamut, and their taste, flavor, and texture are as nuanced as their health benefits.
White mushrooms will be the focus of this list, considering their popularity, but the benefits of much more unique mushrooms are also highlighted as they bring incredible health benefits and uses to the table.
1.- Benefits of mushrooms for cholesterol
• Mushrooms provide you with lean protein as they have no cholesterol or fat and are very low in carbohydrates.
• Fiber and certain enzymes in them also help lower cholesterol levels.
• Also, the high content of lean protein found in them helps burn cholesterol when digested.
• Balancing cholesterol levels between LDL (“bad” cholesterol) and HDL (“good” cholesterol) is essential in preventing various cardiovascular diseases such as atherosclerosis, heart attack, and stroke.
2.- Benefits of mushrooms for anemia
• Anemic patients are characterized by low levels of iron in the blood, resulting in fatigue, headaches, reduced neuronal function, and digestive problems.
• Mushrooms are a good source of iron, and more than 90% of the nutritional value of iron can be absorbed by the body, which promotes the formation of red blood cells and keeps people healthy and functioning at their maximum potential.
3.- Benefits of mushrooms for cancer
• Mushrooms are very effective in the prevention of breast and prostate cancer due to the significant presence of Beta-Glucans and Conjugated Linoleic Acid, which have anti-cancer effects.
• Of these two, linoleic acid is particularly helpful in suppressing the harmful effects of excess estrogen.
• This increase in estrogen is one of the main causes of breast cancer in women after menopause.
• Beta-Glucans, on the other hand, inhibit the growth of cancer cells in cases of prostate cancer, and numerous studies have shown the antitumor properties of mushrooms when applied medicinally.
4.- Benefits of mushrooms for diabetes
• Mushrooms are an ideal low-energy diet for diabetics.
• They have no fat, no cholesterol, very low carbohydrate levels, high protein content, and a large number of vitamins and minerals. They also contain a lot of water and fiber.
• In addition, they contain natural insulin and enzymes that help break down sugar or starch in food.
• They are also known to contain certain compounds that help the liver, pancreas, and other endocrine glands function properly, thereby promoting the formation of insulin and its proper regulation throughout the body.
• Diabetics often suffer from infections, especially in their extremities, which tend to last for long periods.
• The natural antibiotics in them can help protect diabetics from these painful and life-threatening conditions.
5.- Improves bone health
• Mushrooms are a rich source of calcium, which is an essential nutrient in building and strengthening bones.
• A steady supply of calcium in your diet can lower your chances of developing conditions like osteoporosis, and it can also reduce joint pain and the general lack of mobility that is associated with bone breakdown.
6.- Helps in the absorption of nutrients
• Vitamin D is a relatively rare vitamin to find in vegetables, and, edible forms, in general, are not particularly common.
• However, mushrooms do, and this essential vitamin can facilitate the absorption and metabolism of calcium and phosphorus.
• Calcium and phosphorus are also present in good amounts in mushrooms, so the combined effects of having all of these nutrients make it a good idea to eat them whenever possible.
7.- Stimulates the immune system
• Ergothioneine, a powerful antioxidant found in mushrooms, is very effective in providing protection against free radicals and boosting the immune system.
• It’s a sulfur-containing amino acid, which is something many people are deficient in, despite not knowing about it or seeing its effects.
• That being said, the presence of this “master antioxidant” that is unique to mushrooms can give a huge boost to the health of your immune system.
• Ergothioneine helps to scavenge free radicals, which are dangerous compounds released during metabolic processes in cells, and they can float throughout the body causing significant damage and disease.
• Mushrooms contain natural antibiotics (similar to penicillin), which inhibit microbial growth and other fungal infections.
Those same polysaccharides, beta-glucans, can stimulate and regulate the body’s immune system.
• They can also help heal ulcers and ulcerative wounds and protect them from developing infections.
The good combination of vitamin A, complex B, and C found in them also strengthens the immune system.
8.- Helps to lower blood pressure
• Studies of various types of mushrooms, including shiitake and maitake mushrooms, have shown that they are high in potassium.
• Potassium acts as a vasodilator, relaxing the tension in the blood vessels and therefore lowering blood pressure.
• High blood pressure is linked to several deadly conditions, particularly heart attacks and strokes.
• Potassium also increases cognitive function, because increased blood and oxygen flow to the brain stimulates neural activity.
Studies have shown that increasing potassium levels improves memory and knowledge retention.
9.- Increases iron absorption
• Copper has several beneficial effects on the body and can be found in mushrooms.
• Copper can regulate and stimulate the absorption of iron from food, and utilize it appropriately by releasing it from primary storage sites in the body, such as the liver.
• Mushrooms also have high levels of iron, so the two work together to build healthy bones and prevent anemia.
10.- Rich in Selenium
• The selenium content in mushrooms is one of the most beneficial elements that is often overlooked.
• The primary source of selenium is in animal proteins; however, due to their classification as mushrooms that eat plant and animal matter, mushrooms are the best way for vegetarians to obtain the necessary amount of selenium.
• Selenium is found in large amounts in mushrooms and can benefit bone health by increasing bone strength and increased durability.
• It also strengthens the teeth, hair, and nails, in addition, this essential nutrient is a powerful antioxidant, which eliminates the body of free radicals and generally strengthens the immune system.
• The bioavailability of selenium in mushrooms differs by species, but most commonly eaten mushrooms have significant levels of this important mineral.
11.- Benefits of mushrooms for Weight loss
• Would you believe me if I said that a completely lean protein diet is great for losing fat and building muscle mass? Well, believe it or not, it’s true.
• Most fats are burned to digest the proteins found in our food, especially when the protein is accompanied by a very low carbohydrate count, no fat or cholesterol, and a good amount of fiber, this is exactly the combination offered by mushrooms to help you lose weight.
• Due to their nutrient density, they rank higher than most fruits and vegetables, and some researchers say mushrooms are one of the rare foods that people can eat as often as possible, with no side effects…
• One study replaced red meat with white button mushrooms, about a cup per day, and found that those test subjects who ate these not only lost a significant amount of weight over a standard period but also decreased their waists and better able to maintain their new weight, rather than return to the original weight as in most crash diets.
12.- Benefits of mushrooms for skin
• For smooth and supple skin, use products that are infused with fungus.
• According to a Chinese study, white button mushroom extract increases collagen fibers and benefits skin regeneration after injury.
13.- Help in patients with hepatitis B
• Maitake mushrooms also aid in the recovery of hepatitis B patients.
• In a study among 32 patients with chronic hepatitis B, there was a 72 percent recovery rate in the Maitake group compared to a 57 percent recovery rate in the control group.
14.- Everyday spice
• You will often see dried mushrooms, such as shiitakes, sold in ethnic food stores or health food stores.
• Grind these dried mushrooms into a fine powder and use them to complement your meals: from soups and salads to scrambled eggs and pasta sauces, their salty flavor brings much more than just delicious flavor to your meals.
• Get the essential amino acids and nutrients mushrooms have to offer in every bite without making them the center of the plate.
15.- Reduces inflammation
• Even compared to other mushroom superstars, such as shiitake, oyster, and maitake varieties, white button mushrooms are exceptionally advanced in reducing inflammation.
• Adding white mushrooms to the diet has been shown to change the body’s microflora and create metabolic changes that ultimately lead to fewer inflammatory cells.
16.- Benefits of mushrooms for HIV
• In a 2004 study funded by the National Institutes of Health and its department of alternative medicine, doctors found that there was a benefit to ingesting a tea made from freeze-dried wood-grown oyster mushrooms on antiretroviral-induced hyperlipidemia in HIV patients.
Warning and side effects
Seriously, mushrooms can be very dangerous. Most species of mushrooms are inedible, highly poisonous, and look remarkably similar to their edible counterparts.
Never attempt to collect them for forest consumption unless you have been trained to identify them very well.
Mushrooms have the unique ability to absorb the material they grow on, be it good or bad.
This quality is what gives them much of their beneficial power, but also their dangerous aspects.
Many mushrooms, when collected from the wild, contain heavy metals, which can be very toxic, as well as air and water pollutants.
Also, don’t trust any unfamiliar seller when buying mushrooms.
Always trust sealed products from reputable companies or ones that you have grown yourself under controlled conditions after purchasing your seeds (called spawn) from a trusted source.
A single poisonous mushroom, among others, on a plate can threaten a large number of people, causing comas, severe symptoms of intoxication, nausea, vomiting, seizures, cramps, and dementia.
Many species can even be fatal if ingested. Always avoid eating faded colors or those that are a different color than the typically accepted color of your species
Discover the benefits of pomegranate juice.
Frequent consumption of pomegranate juice can help us prevent multiple ailments and promote better blood circulation.
Drinking natural juices is good for our health. Surely you have read or heard this statement often. Among them, a very beneficial one is pomegranate juice.
Although all fruits are nutritious, each one has its properties. Here we will tell you about the benefits of pomegranate juice.
The tree that provides us with this delicious fruit is the pomegranate. It blooms between April and June and can survive up to 1,100 meters high.
It is native to Asia but today it is also planted near the Mediterranean Sea, South America, Australia, and South Africa.
Traces of the use of the pomegranate by the peoples of desert areas have been found since it was preserved for quite some time.
For example, in Greece, it is said that the first tree was planted by Aphrodite. In Java the fruit is used in pregnancy rituals and in China it is offered to newlyweds to guarantee great offspring.
1. Antioxidants
Pomegranates have been consumed throughout history for their medical benefits. Today, the juice of this fruit is a popular part of healthy diets.
Pomegranate seeds get their bright red color from polyphenols. These chemicals are powerful antioxidants.
Pomegranate juice contains higher levels of antioxidants than most other fruit juices. It also has three times more antioxidants than red wine and green tea. The antioxidants in pomegranate juice can help scavenge free radicals, protect cells from damage and reduce inflammation.
2. Vitamin C
The juice of a single pomegranate has more than 40% of your daily vitamin C requirement. Vitamin C can break down when pasteurized, so choose homemade or fresh pomegranate juice to get the most nutrients.
3. Cancer prevention
Pomegranate juice caused a sensation when researchers found that it could help stop the growth of prostate cancer cells. Despite multiple studies on the effects of juice on prostate cancer, the results are still preliminary.
Although there have been no long-term human studies proving that pomegranate juice prevents cancer or reduces risk, adding it to your diet doesn’t hurt. There have been encouraging results in the studies so far, and larger studies are now underway.
4. Protection against Alzheimer’s disease
The antioxidants in the juice and their high concentration are believed to stop the progression of Alzheimer’s disease and protect memory.
5. Digestion
Pomegranate juice can reduce inflammation in the intestines and improve digestion. It may be of benefit to people with Crohn’s disease, ulcerative colitis, and other inflammatory bowel diseases.
Although there are conflicting beliefs and research about whether pomegranate juice helps or worsens diarrhea, most doctors recommend avoiding it until you feel better and your symptoms have resolved.
6. Anti-inflammatory
Pomegranate juice is a powerful anti-inflammatory due to its high concentration of antioxidants. It can help reduce inflammation throughout the body and prevent oxidative stress and damage.
7. Arthritis
The flavonols in pomegranate juice may help block inflammation that contributes to osteoarthritis and cartilage damage. Possible effects on osteoporosis, rheumatoid arthritis, and other types of arthritis and joint inflammation are currently being studied.
8. Heart disease
Pomegranate juice might be the most heart-healthy juice. It protects the heart and arteries.
Small studies have shown that the juice improves blood flow and prevents arteries from becoming stiff and thin. It can also reduce the growth of plaque and cholesterol buildup in the arteries. However, pomegranate may react negatively with blood pressure and cholesterol medications such as statins.
Be sure to talk to your doctor before indulging in juice or taking a pomegranate extract supplement.
9. Blood pressure
Drinking pomegranate juice daily can also help lower systolic blood pressure. A comprehensive review of randomized controlled trials indicated that including pomegranate juice every day would be beneficial for heart health.
10. Antiviral
Between vitamin C and other nutrients that boost your immune system like vitamin E, pomegranate juice can ward off illness and fight infections. Pomegranates have also been shown to be antibacterial and antiviral in laboratory tests. Its effects on common infections and viruses are being studied.
11. Rich in vitamins
In addition to vitamin C and vitamin E, pomegranate juice is a good source of folate, potassium, and vitamin K.
Whether you decide to add pomegranate to your daily diet or just drink it occasionally, check the label to make sure it’s 100% pure pomegranate juice with no added sugar. Or, prepare it fresh.
12. Memory
According to a recent study, drinking 8 ounces of pomegranate juice daily can improve learning and memory.
13. Sexual performance and fertility
The concentration of antioxidants and the ability to affect oxidative stress make pomegranate juice a potential fertility aid. Oxidative stress has been shown to cause sperm dysfunction and decrease fertility in women.
The juice has also been shown to help reduce oxidative stress in the placenta. However, researchers do not yet know the exact benefits it may cause. Drinking pomegranate juice can also increase testosterone levels in men and women, one of the main hormones behind the sex drive.
14. Endurance and sports performance
Set aside the cherry pie and beetroot juice. Pomegranate juice may be the new sports performance booster. The juice can help reduce pain and improve stamina recovery. It also decreases oxidative damage caused by exercise.
15. Diabetes
Pomegranate was traditionally used as a remedy for diabetes in the Middle East and India. Although much is still unknown about the effects of pomegranate on diabetes, it may help lower insulin resistance and lower blood sugar.
Conclusion
Green juice isn’t the only healthy option out there. Adding pomegranate juice to your diet can reduce your risk of chronic disease and inflammation. It’s also a wonderful way to get the nutrients from the fruit and boost antioxidants.
There are several brands of pomegranate juice for purchase online. It is a good idea to compare the different products to choose the one with the greatest benefit.
It’s best to check with your doctor before drinking pomegranate juice every day to make sure it won’t interfere with any of your medications. Also, diabetics should check their blood sugar daily if they choose pomegranate juice over the whole pomegranate to ensure blood sugar remains at its optimal level.
Discover the 60 tips for healthy weight loss.
Excess weight can be considered not as an essentially aesthetic problem, but as a personal health problem.
In addition to the damage caused by excess body fat, the overweight individual is also frequently exposed to other health problems, since overweight and obesity are associated with an unhealthy diet and lifestyle sedentary.
As if that were not enough, some people, influenced by unrealistic beauty standards, end up looking for shortcuts to lose weight, resorting to fad diets, which are often harmful to health, or the use of chemical substances, often without the help of an experienced professional.
The point of this article is not to present miracle weight loss formulas or to teach secret tips that will make you lose weight quickly and effortlessly. That does not exist.
The objective of this text is to show that the implementation of small changes in eating habits and lifestyle can have a great impact in the medium and long term on the control of ideal body weight.
60 tricks to maintain a healthy weight
The weight loss process can be summed up as the simple difference between the number of calories you consume per day minus the number of calories your metabolism burns daily.
That is, if you eat more calories than you burn over several days, you will gain weight.
On the other hand, if your daily calorie intake is less than the number of calories your body burns, you will lose weight.
If the intake and burning of calories are the same, your weight will remain stable over the weeks.
Therefore, we can share our tips in 2 groups:
• Tips for consuming fewer calories throughout the day.
• Tips to increase your calorie burn throughout the day.
Tips to consume fewer calories
1- Avoid the consumption of sodas with sugar. A single can of Coca-Cola has 35 grams of sugar, which offers 139 kcal.
Just as a comparison, 35 grams of sugar is 8 to 10 tablespoons of sugar. Already 139 kcal is the average expenditure of a 40-minute walk.
If you consume more than one can of Coca-Cola a day, simply stopping this consumption will make you lose a good amount of kilos in a few weeks.
Diet sodas may not be a healthy drink, but they are much better than non-diet sodas in terms of sugar and calorie intake.
2- It is not only soft drinks that contain excess sugar. Before buying a drink, look at the amount of sugar and calories in it.
Energy drinks and products for hydration during physical activity, such as Gatorade and Powerade, also have excess sugar.
A bottle of Gatorade, for example, has 30 grams of sugar or about 8 teaspoons of sugar.
3- Do not be fooled by industrial products that are called natural. Many brands of boxed or bottled juices, which claim to be made with 100% fruit, actually add sugar to enhance the flavor.
Just because orange juice is made with real orange does not mean that the manufacturer did not add sugar to its formula.
See the nutritional references on the back. If sugar has been added, avoid, because the fruit itself is a food rich in carbohydrates.
4- At mealtimes, do not fill the plate. Put less food than you think is necessary. At the time of hunger, our ability to estimate the necessary amount of food is compromised, and, many times, we eat more than we need just to avoid leaving the leftovers on the plate.
5- Following the same logic as the previous topic, use smaller plates. A small full plate can pass the feeling that there is the ideal amount of food better than a large empty plate.
6– Do not feel obliged to always finish the plate. If you are satisfied, stop eating even if there is food on the plate.
7- Eat only in one place in the house, for example, in the living room or the kitchen. This can break the habit of eating in certain places in the house outside of mealtimes, such as at the office, in bed, in front of the TV, etc.
8- Create a reward system at the end of the day or week after following a diet with fewer calories.
Rewards can be anything that makes you feel good: go to the mall, get a haircut, manicure, rent a movie, get massages, have sex, etc.
Family collaboration is very important in this system. The reward should not be for weight loss, but better habits. Note: Never use food as a reward.
9- Find out which feelings or activities most frequently activate the trigger of the desire to eat. Try to have control over these situations. If possible it is good to eliminate them.
10- See which are the hypercaloric foods that you consume the most. Stop buying them. If you have it at home, it is almost impossible not to consume. The best way not to eat something with too many calories is not to have easy access to it.
11- Create a journal or blog about your diet. Write daily about successes and failures. Seeks to learn from the mistakes of the previous days.
12- After each bite, take a sip of water. This will make the stomach fill more quickly, reducing the amount of food needed to meet your needs. When the stomach is full, the body releases neurotransmitters responsible for feeling full.
13- Eat slowly, chew your food well and take breaks during your meal. It allows time for the body’s satiety mechanisms to kick in.
14- Vegetables and legumes are not only healthy, as they have few calories. If you eat a good salad during your meal, you will be taking up space in your stomach with food that provides few calories.
Eat the salad before preparing the main dish or reserve at least 50% of the main dish space for vegetables and legumes.
15- It is useless to eat salad if you are going to fill it with sauces, especially those based on mayonnaise and cheese, which are calories.
16- Make a longer interval between food and dessert. See if you really need it or if the candy is simply a habit or a form of reward
17- Brush your teeth as soon as you finish eating; that will make you think twice about choosing dessert.
18- Fight boredom with activities, not with food. Try drinking a glass of water before pinching a treat to see if the urge to eat passes.
19- Olive oil is a healthy type of fat, but it has a lot of calories. If the goal is to lose weight, filling your food with oil is not going to help. Use it in moderation.
20- Avoid frying foods that can be cooked. This drastically reduces the number of calories in food.
21- Avoid breaded foods, parmesan, gratin, sauces rich in mayonnaise, four-cheese sauces, fried foods, or other foods rich in fat, since they tend to be hypercaloric.
22- Roast chicken is a good option, but it should be eaten without the skin.
23- Fish is the best meat option.
24- Eliminate fast foods from your diet. They are nutritionally poor and calorie-dense foods.
25- Sleep at least 7 to 8 hours a day. Our body expends more calories when we are sleeping in deep sleep than when we are just lying down, reading, or watching TV. Those who sleep little have a greater risk of gaining weight.
26- Ask a nutritionist for help to prepare a diet with the ideal amount of calories for you.
27- When shopping, if there is more than one similar product on the supermarket shelf, check the nutritional information for the option with the least calories.
28- Never buy a product without first consulting the nutritional information, especially the number of calories in the food.
Over time, you will learn to identify the best foods for losing weight or keeping it healthy.
29- Understand that food re-education is far superior to any diet. It may take longer to reach your desired weight, but you will surely have an easier time maintaining your desired weight in the long term.
30- When buying dairy products, always try the skim, light, or lean versions. This works for yogurts, milk, cheeses, etc.
31- If you want to eat ice cream, the popsicle is a better option than box ice cream.
32- Whole foods are healthier, have more fiber and fewer calories. The fibers help induce a feeling of fullness.
33- Alcoholic beverages are hypercaloric. The higher the alcohol content, the more calories the drink contains.
34- Avoid buying prepared meals in supermarkets. In addition to being hypercaloric, they tend to have a large amount of salt.
35- You do not have to eliminate any type of food. If you can’t live without pizza on the weekend, calculate how many calories you can consume throughout the day.
You can have a pizza for dinner on Saturday, as long as you have lighter meals throughout the day.
It is important to avoid flavors that are high in fat and calories, such as four kinds of cheese or bacon.
Remember that each slice of pizza can contain between 200 and 300 kcal. The less greasy the pizza is, the more slices you can consume.
36- Losing weight is much easier than maintaining the lost weight. To maintain a healthy weight you need to change your lifestyle and eating habits, otherwise, you will continue to suffer the rebound effect, alternating periods in which you gain weight and lose weight. There is no use dieting if this diet does not teach you to eat better for the rest of your life.
Tips to burn more calories
37- Do not skip breakfast. When we are fasting our metabolism slows down and the body starts to consume not only fat but also muscle mass.
The reduced metabolism ends up making the calories not consumed at breakfast have little effect on weight loss.
It is better to eat a healthy breakfast, with fresh fruit, whole grain bread or cereals, and lean cheese, than to stay on a fast waiting for lunch.
38- Do not do long periods of fasting during the day. Avoid being hungry. It is better to eat 5 or 6 small meals during the day, with a few hours apart, than 2 or 3 large meals spaced apart.
Long intervals between hours slow down the metabolism and increase the release of insulin when eating, two factors that prevent the patient from losing weight.
You cannot consume hypercaloric foods in these meals during the day. Eat a small meal every 4 hours. Leave low-calorie cereal bars or crackers in your pocket or purse.
39- A great mistake of people trying to lose weight is to believe that it is easy to do it only by reducing calorie intake.
Increasing your daily caloric expenditure through exercise greatly facilitates weight loss. In the same way that a correct diet is a matter of habit, practicing exercises is also a matter of habit.
40- Physical exercises burn calories not only at the time of exercise but also for several hours later.
41- A person who exercises regularly burns more calories at rest than a sedentary person. Even sleeping, the metabolism of those who exercise is faster than that of sedentary people.
42- Both aerobic exercises and bodybuilding help you lose weight.
43- A kilo of muscle burns 2.5 times more calories than 1 kg of fat when at rest. When we gain muscle mass, we are increasing our basal calorie intake.
Up to 75% of the calories consumed in a day is done at rest through the basal metabolism of our body, therefore, the more muscle mass we have, the better we can burn calories, even when sleeping or watching TV while lying on the couch.
44- If you do not have cardiovascular or osteoarticular problems, give preference to more intense aerobic exercises to lose many extra calories a day.
A spin class, for example, can make you lose 500 to 800 calories in a single day. This without counting the cardiovascular benefits of having good aerobic endurance.
45- If you have time, try to do 30 minutes of aerobic exercises and then 30 minutes of bodybuilding. The ideal frequency is 4 to 5 times a week.
46- Any degree of exercise is better than none, however, aerobic exercise with less than 20 minutes of duration is not as efficient to burn fat.
In the first minutes, we burn only the sugar reserves. To reach fat stores, it takes at least 20 to 25 minutes of continuous exercise.
47- If you can’t or can’t run, walk. Walking 30 minutes a day is enough.
48- The ideal during physical activity is to keep your heart rate constantly high. Walking and stopping, walking and stopping, as some people do in their day-to-day work, doesn’t work as well as a half-hour uninterrupted walk.
49- If possible, go to work by bicycle. Leave the car at home. Most of the cities in the world have bike lanes built to make the population healthier.
50- If leaving the car at home is impractical, try to park it further away then. Walk a bit to get to work.
51- Replace the elevator with the stairs. This helps you lose weight and still strengthens your lower limbs.
52- Bodybuilding can be done at any age as long as it is accompanied by a qualified professional. The elderly can not only how they should exercise their muscles
53- The older a person, the more important bodybuilding becomes to avoid the reduction in basal caloric expenditure with the natural fall in metabolism.
54- Doing dozens of repetitions of abdominal exercises will not make your belly disappear if you do not lose weight.
You can even create abdominal muscles, but since the fat is more superficial, they will be hidden.
The belly disappears doing aerobic exercises and bodybuilding in general.
55- During bodybuilding, work large muscle groups, such as the chest, back, and thighs, since they are bigger muscles and easier to develop; they will make you lose weight faster.
56- If you cannot stand running or doing bodybuilding, there are several alternatives, such as group sports (soccer, basketball, volleyball), dance, aerobics classes, canoeing, mountaineering, climbing, hiking, yoga, Pilates, etc. An hour of yoga, for example, can help you burn up to 350 kcal.
57- Swimming is a great exercise to lose weight because it is aerobic and stimulates the development of muscles.
58- Exercises in the morning give better results than at the end of the day when you are already tired.
59- Cycling is another excellent option and can be done as a family. It strengthens the muscles and is an aerobic activity.
60- Any physical activity is better than no activity. If you are not used to exercising, start slowly.
Find activities that are not painful. Losing weight should be a goal in the medium and long term.
If you don’t like exercising and are still looking for immediate results, this is the first step to giving up early.
Health Benefits of Avocado Skins
I love avocados, and today I’m showing you everything you can do with their skins. Because yes, what do we do with the skin after eating the fruit?
Some throw it in the garbage, in the composter, or give it to the chickens. But ultimately, we do nothing concrete.
However, these peels are really useful: throwing them away without using them, it’s a shame!As I hate mess, I researched how to use avocado skins and take advantage of their virtues.
So here are 3 very simple tips to give a second life to these peelings with multiple virtues. Look :
1. Fight against dry feet
Do you have dry or cracked feet? This recipe is made for you! Avocado skin is there to remedy that. To reap the benefits of avocado peels, first, rub the inside of the skin on your feet.
Then wrap them in plastic wrap for about 20 minutes. Then remove the plastic and wipe your feet with a towel. You don’t even need to rinse them.
Your feet are now all soft! Avocado softens and regenerates the epidermis of the skin naturally.
And it doesn’t cost a dime! To make it even more effective, you can also put socks on all night. And if you have dry hands, this recipe works too.
2. Deeply moisturizes facial skin
The skin of your face also has the right to help from the benefits of avocado! It could not be easier: Once the avocado is peeled, pass the skin on the flesh side over your face.
Leave it on for at least 10 minutes and rinse it off with lukewarm water. Your skin is now deeply rehydrated. This is perfect for sensitive skin that feels tight or very dry skin.
As for oily skin, avocado regulates sebum production. It will therefore normalize after a few regular applications.
And for problem skin, it’s good too! The acne gradually disappears. You will understand, whatever the type of your skin, the avocado peel is a 100% natural treatment that is suitable for everyone.
3. Erases wrinkles naturally
With age, wrinkles are more and more visible on the face. Fortunately, the virtues of avocado can also help remedy this.
To do this, cut the skin of the avocado into strips about 4 cm wide. Place a coverslip under each eye, press lightly to hold, and leave to act for at least 10 minutes.
Rinse it off with lukewarm water. Or even better: dab with a tissue to make the benefits of avocado last longer. Avocado has the power to regenerate the skin.
Results? Fine lines and bags under the eyes will fade. It is only necessary to apply this remedy regularly. Nothing simpler, right? In addition, it is 0 waste and it costs nothing.
-
Food11 months ago10 + Benefits of carrot juice and side effects
-
Food11 months ago8 shocking benefits of leek juice and side effects
-
Health9 months ago50 Super Healthy (And Very Often Cheap) Foods
-
Health11 months ago5 Shocking health benefits of kinkeliba and side effects
-
Health11 months agoBenefits of guava leaves Sensually
-
Food9 months ago19 Benefits of tobacco plant and side effects
-
Health11 months ago13 shocking health benefits of Thai eggplant
-
Health11 months ago10 shocking health benefits of Canary seed milk