Monthly Archive November 2019

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How can You Make Beet Diet and to Test its Effects?

In addition to providing us with large amounts of protein and fiber, the diet of beets allows us to enjoy this food in multiple ways so as not to get bored. Do you like beets or beets? This is a food that may be the favorite of some and the hated by others. What group are you in? If you are from the first group, you will love knowing that the diet of the beet is great to lose those extra Weight. In case you do not like this food so much, maybe it’s time to give it a chance. Even for a few days, we recommend you try it.

After all, this diet does not last as long and its benefits are worth it.

The Beet and its Great Benefits:

Before telling you what the diet of the beet is, it is important to know its benefits. This way you can convince yourself to carry it out if you are not a lover of this food:

It is a Great Source of Fiber

The beet contains almost only fiber and no fat at all. For this reason, it is perfect to operate your bowel in the correct way. In addition, it is rich in magnesium, a mineral that helps the muscles to work better and strengthen after sports activity. It has been shown that consuming magnesium in high amounts favors the secretion of testosterone, the hormone that is responsible for increasing muscle naturally.

Beets Improve Your Digestion

Another good reason to try the diet of beets is its favorable effect on the digestive system. One cup of beet (165 g) contains about 2 grams of protein, a considerable amount to achieve a healthy weight. Remember that protein promotes intestinal transit, strengthens the health of the colon and improves the quality and quantity of beneficial bacteria in the stomach.

“Ideally, at least once a week, include a cup of beet in your diet”.

It can be in the form of a smoothie or as a solid in a salad.

Beet Diet

There are several options when following the diet of beet. In this case we will give you the easiest one to make your work easier and avoid having to try all of them. Since it is very restrictive, we recommend following it for a maximum of 7 days. If you have a medical problem or physical discomfort that has you without energy, consult your doctor about the possibility of following this regimen.

Breakfast and Dinner

Start with a smoothie that has an interesting and delicious flavor alike. It is a good option to break the fast after several hours and strengthen your digestive system throughout the night.

Ingredients:

  • 1 medium beet cut into cubes
  • The juice of 1 lemon
  • ½ cup of coconut water (125 ml)
  • 1 pinch of salt from the Himalayas

Preparation:

  • Begin beating the beet and add the rest of the ingredients little by little.
  • Finally, drink immediately.

Although you are likely to feel satisfied thanks to the characteristics of the beet, you can double the quantities if you really are hungry.

Collations

After having breakfast and eating, it is important to leave space for a snack that will kill your hunger. Especially with this very restrictive diet it is important that you feed several times a day. Otherwise, you might be tempted to eat something wrong.

Ingredients:

  • 1 large beet cut into cubes
  • 3 medium carrots cut into small pieces
  • ½ glass of water (100 ml)
  • The juice of 1 lemon
  • 5 mint leaves

Preparation:

  • Simply, blend all the ingredients and consume.

If you wish, you can change the mint for another spice of your preference. Also, you can take double the portion if you are still hungry.

Food

The diet of the beet is very restrictive but, still, it looks for the food to be as complete as possible. That’s why it includes a well-designed salad to provide nutrients.

Ingredients

  • 1 medium beet in cubes or slices
  • 10 nuts cut into small pieces
  • 10 cooked broccoli saplings
  • 2 grated carrots
  • 1 apple cut into cubes
  • 1 piece of small cheese, cut into cubes (30 g)

Preparation:

  • Simply mix all the ingredients and season with your favorite oil.
  • You can add salt, pepper or any other spice you like to add a little extra flavor to the salad.

Have you followed this diet? Do you think it is viable for you to put it into practice? Do not forget to tell us the results if you do it. And remember; consult a specialist if you want to get down working with her.

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What is the role of carbohydrates in the Healthy diet?

 

Include sources of carbohydrates in the diet is crucial to provide an optimal level of energy to the body. Carbohydrates in the diet play a very important role. Although there have been myths about its consumption, it is one of the essential macro nutrients that cannot be lacking in a balanced diet. They are the main source of energy for the body, being determinants for good physical and mental performance. In addition, they intervene in the functions of metabolism and are key in the synthesis of proteins and lipids. In fact, they are the base of the food pyramid, since their recommended consumption must correspond to 55% of the daily calories required. For this reason it is important to understand why they should not be excluded from the diet and what their function is.

Discover it!

What are Carbohydrates?

Carbohydrates are an,

“Essential macro nutrient whose main function is to provide energy to the body”.

They are present in all foods that contain starch and sugars, and can be simple or complex depending on their chemical structure. The digestive system takes this nutrient and converts it into glucose (blood sugar). Then, it travels through the bloodstream and is used by cells for optimal functioning of vital organs.

Main Characteristics of Carbohydrates:

  • They are composed of carbon, oxygen and hydrogen.
  • They are determinants for the life of organic molecules.
  • Within dietary carbohydrates is dietary fiber.
  • They store energy.
  • The plant foods are the main sources of carbohydrates.

Classification of Carbohydrates:

Carbohydrates are classified according to their chemical structure and the type of assimilation they have in the body. All varieties have the main effect of providing energy to the body. However, some are more recommended in the diet because they do not affect digestion or raise glucose levels.

Simple Carbohydrates

In this group are monosaccharides and disaccharides. They are also known as fast-absorbing carbohydrates and are characterized by their high glycemic index. Some examples are: fructose, glucose, maltose and lactose.

Complete Carbohydrates

Their glycemic index is low and they are recommended for their significant contribution of dietary fiber. They are formed by the union of several molecules of monosaccharides , which forces the body to work more to degrade them and produce energy. They are also known as slow assimilation carbohydrates.

Function of Carbohydrates in the Diet

Carbohydrates in the diet are known for their energy value. However, its correct assimilation is also related to other aspects of the health and functions of the organism. Let’s review in detail the most important ones.

 

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Which Type of Diet is Mostly Preferred in Rhythmic Gymnastics?

 

As in other sports, those who practice rhythmic gymnastics need a very well-nourished diet that allows them to exploit all the capabilities of their body. Rhythmic gymnastics is a sports activity. Basically it is a performance in which different objects such as strings, rings, balls or ribbons are used, accompanied by music. This discipline is recognized for its beauty, since it is an amalgam between sport and art, for its relationship with dance. As in any sports field, practitioners of this sport require an appropriate physical training. Also a food that, in addition to being healthy, allows them to make the most of training, prevent injuries and extend their sports career.

If you perform as a gymnast or it is a sport that you would like to practice, take advantage of this information as we will present the bases of a diet suitable for the requirements of rhythmic gymnastics.

Physical Requirements of a Rhythmic Gymnast

Due to the confluence of different abilities and skills in the practice of rhythmic gymnastics, it is necessary to develop diverse physical conditions such as:

  • Force
  • Flexibility
  • Coordination
  • Agility
  • Balance
  • Precision
  • Cardiovascular resistance

“Due to the dynamics of their training and performance, gymnasts must strengthen both arms and legs, in addition to adjusting their body fat”.

Individual Energy Expenditure

Your energy expenditure depends on your training. That is, the amount of time you spend on it, as well as the intensity of the exercise. Therefore, we have to clarify that the diet must be individualized. Unique for you according to your needs. Therefore, the recommendations that we will give you are based on general principles, which you must adapt according to what your body requires. You must have nutritional advice from a specialist.

Energy Needs

First, remember that the main physical fuel is carbohydrates or carbohydrates, so their consumption is unavoidable. In that sense, you should consume them in sufficient quantities, well distributed and preferably those with the lowest glycemic index. However, the fact that carbohydrates are a vital element of nutrition does not mean that it is the only important nutritional group. Proteins and fats are also necessary. The ratio between these three food groups should be 40% for carbohydrates, 30% for proteins and 30% for fats.

The Diet used in Rhythmic Gymnastics

In addition to the need to consider what you eat, it is also important when you eat it. What you consume before and after each practice will influence both your sports performance and your health, in general. It is recommended that you feed two or three hours before starting your training or participate in a competition. You should also remember to comply with a daily regimen of 3 main meals and two or three snacks between meals.

Plate Rule

A key rule is that you avoid simple carbohydrates, which are those that come from sugars and refined flours. These activate insulin, fat storage and inflammation. With this, you increase the risk of suffering an injury. On the other hand, you must pay close attention to how you consume fats, because they can generate a feeling of heaviness. This as a result of being digested very slowly. In the same way, foods with high fiber content could cause gas or gastrointestinal discomfort. Finally, try to acquire the habit of hydrating yourself, even if you do not feel thirsty. In this regard, you should keep in mind that the environment you are in will make you require more or less water. To the extent that there is more heat and humidity, more water you will need.

Base Food

Below, we will show you a list of the foods that should be the basis of your diet for rhythmic gymnastics:

  • Fruits and vegetables in abundance.
  • Complex carbohydrates, whole grain and whole grains.
  • Dairy, preferably skimmed.
  • Lean proteins, both those of animal and vegetable origin.
  • Favorable fats such as olive oil, nuts and avocado. Although they are “favorable”, their consumption should not be excessive.
  • Avoid refined sugars and flours.

As we indicated at the beginning, these are general rules that do not substitute the advice of a sports nutritionist. If you want to follow a competitive diet for this discipline, go to a professional. He is the one who can give you the particular recommendations based on your individual requirements.

Other Recommendations

Those who train in the morning should avoid at all costs starting their routine fasting. When you exercise you spend energy and that source comes from carbohydrates. That means that, if you have not given your body the fuel that allows it to work and you start training, you are going to spend something that you do not have. As a result, fatigue will appear. On the other hand, during the exercise there is a phenomenon that consists in the destruction of proteins (it is known as muscle catabolism). Therefore, it is important that you stop that protein annihilation. You only get this by ingesting new proteins, which can be skimmed milk, eggs, salmon, nuts, etc.

Finally, it is recommended that you supplement your diet with the consumption of supplements such as Omega 3 that will help prevent injuries, as they regenerate muscle fibers.

 

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What is the Purpose of pH Diet and why it has to be Followed?

 

To lead a healthy life, it is necessary that the pH of our body is regulated. It must be rather alkaline. The key to the pH or alkaline diet is to increase the amount of alkaline foods and reduce the consumption of acidic foods. As a result, processed foods, animal proteins, sugar, and caffeine are reduced to the maximum, among other foods. The objective is to eliminate acidic toxins and increase the consumption of natural foods rich in alkaline minerals such as sodium, potassium, magnesium and calcium.

The Function of pH in Nutrition

To understand the function of pH, we must know that acidity is an important chemical property of blood and other organic fluids. It is expressed in the pH scale, in which 7.0 is the neutral value. Values ​​above 7.0 are considered basic or alkaline, and below, acid.

Blood fulfills two important functions: Transporting nutrients and oxygen and removing toxic residues of metabolism. These residues are acidic in nature and must be evacuated through the liver, kidneys, lungs or skin. To perform these functions, the pH of the blood should lean a bit towards the alkaline side of the spectrum. Therefore, under normal circumstances, the blood is slightly alkaline, with a pH that varies between 7.35 and 7.45.

“In this sense, the balance of the pH in the body is the first line of defense and the best resistance against diseases”.

This is because the causative elements of various diseases cannot survive in an alkaline state, but are strengthened in acidic environments.

The Characteristic Foods of the pH Diet

Hydrating well is one of the keys. The pancreas uses water to alkalize the food that leaves the stomach and enters the intestines. The brain, on the other hand, needs water to carry out the chemical reactions that direct the body. Thus, drinking water in correct amounts is the most important part of the pH diet. Alkaline foods are found mainly in fruits, vegetables (green vegetables, whole grains, spices and probiotics) and in honey. Acidic foods are meats, cheeses, cereals and alcohol.

In a more extended list of alkalizing foods, we can find:

  • Avocado
  • Parsley
  • Fruits that are not too ripe
  • Potatoes
  • Nuts
  • Mineral water
  • Almond milk

And here, the list of some commonly consumed acidifying foods:

  • Vinegar
  • Fruit juice
  • Tomato
  • Vegetables
  • Refined cereals
  • Sugar
  • Meats and organ meats
  • Seafood
  • Fish
  • Eggs
  • Cured cheese
  • Yogurt or curd
  • Coffee
  • Tea
  • Cocoa

The pH diet is indicated for those who want to fight obesity. It is also indicated for those who want to improve their health, prevent inflammatory problems and eliminate toxins from the body.

The Perfect Complement to the pH Diet

Interestingly, food is not everything in the pH diet. The most advisable thing is to practice exercises adapted to the physical constitution, to the age and to the state of health. Of course, aerobic exercise, by increasing the consumption and flow of oxygen in the body, is the perfect complement to this diet.

The Problems of an Excess of Acidic Foods

In the short term, the excessive consumption of acidic foods generates decay and inflammation of the gums due to inhibition of the salivary glands. In the medium term, the secretion of hydrochloric acid in the stomach decreases. However, in the long term, a rebound effect occurs. The glands are stimulated and secrete more acid, causing chronic acidity and increasing the risk of gastritis or ulcer.

It is very important not to abuse the antacids to combat stomach acidity, as they further destabilizes the acid-base balance. Although strong acids cause the described symptoms, small stimuli or weak organic acids balance the pH. Therefore, one of the pillars of a consistent diet is to drink a glass of water with a few drops of lemon at breakfast.

In short, this is a diet that allows us to keep the pH of our body balanced. We must do everything possible to tilt it towards the alkaline side, which will give us benefits and avoid problems derived from the excessive consumption of acidic products.

 

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