The Ceilings

Wednesday, November 8, 2017

Diet and Want Dinner? Okay!

Admin November 08, 2017 Wow

Are you among those who avoid dinner, especially when you're on a diet? Upon seven o'clock, you've locked your mouth tight, you do not want to eat and even snack. Actually dinner is okay, but the most important is to pay attention to the portion and type of food consumed. If you eat a diet that is all-fat and sugary at night, certainly can increase the scales!

At night, the body's metabolism slows down so it is advisable not to eat too much. In addition, a little nighttime activity will cause a buildup of calories and certainly increase your weight. Also avoid dinner too close to bedtime, because it can increase blood sugar and make sleep difficult.

To avoid uninterrupted diet, choose this food menu as your dinner:

High Protein Milk & High Fiber

High-protein, high-fiber milk can be your dinner choice as it can provide a longer satiety. This milk contains the nutritional needs of the body, such as protein, fiber, and calcium and other mineral vitamins. Choose milk that is also low in fat and contains controlled calories of 200 calories per serving.

Salad

The vegetables found in salads are high in fiber and keep you full longer. However, avoid adding high-calorie salad dressing like mayonnaise. Alternatively, choose a more healthy and low-calorie salad dressing like olive oil.

Protein

Protein will keep you full longer when compared to foods high in carbohydrates and fats. Some of the proteins you can consume are fish, chicken, meat, tofu, and nuts. Note also the way of processing; better to eat baked goods than fried.

Tips

Try to eat a maximum of 3 hours before bedtime.
Avoid fast food, ice cream, dairy products.
Avoid foods high in carbohydrates and high in sugar. So also with food that is too spicy and spicy.
Limit salt intake or high-salt foods (such as in canned foods or frozen processed foods), because it can make stomachs bloated and bloated.

By choosing the right menu, you do not have to worry that dinner will damage your diet. The key: pay attention to the portion and type of food!

Choosing Good Vegetables for Diet

Admin November 08, 2017 Tips

Are you on a diet? Do not let vegetables absent from your daily menu.

Dietary Guidelines for Americans in 2010 recommend everyone to eat varied vegetables and fruits every day. This is to help achieve and maintain ideal body weight.

In addition to providing satisfactory results, consuming vegetables can also provide permanent results. That means you do not need to fear fat soon again. Another case with diet using drugs.

Weight can indeed go down instantly, but also quickly increase again. In addition, the side effects of slimming drugs are also not good for health.

Then, are all the good vegetables to control and lose weight? Here's a selection of vegetables you can consume on a diet:

Broccoli

Broccoli contains 60 percent carbohydrates, 40 percent protein, minerals, vitamin E, calcium, iron, magnesium, phosphorus, and selenium. In addition, broccoli also has a pythonutrient that can increase testosterone and help destroy fat storage in the body.

Spinach

Spinach is commonly used as a food to burn calories, so it can lose weight. Moreover, spinach is also rich in tilakoid, a compound that gives effect to reduce hunger.

For muscle formation, spinach also has a very important role. Keep in mind, the more muscle mass you have, the more calories you burn when you take a break.

Peanuts and Carrots

Nuts contain high protein and fiber to help the diet (provided it is not fried). While carrots contain vitamin A, K, C, and high mineral.

Paprika

Paprika contains dihydrocapsiate and vitamin C, so it can help to lose weight. Vitamin C will affect the hormones that play a role in the fat storage process.

Potato

Potatoes are served in a cold state, for example as a salad, was able to reduce fat in the abdomen.

The benefits of consuming vegetables are overwhelming-for short or long term. If you are not too fond of vegetables, need nutritional needs during the diet from other intake, such as milk Slim & Fit.

This milk is high in protein and high in fiber, so it can provide a longer satiety. Each serving contains a nutrient equivalent to 1 serving of brown rice, 2 eggs, 5 apples, and 7 bowls of broccoli. Hopefully your ideal weight will soon be reached!

Here's How to Do the Right Plank

Admin November 08, 2017 Tips

Plank is one of the best exercises to strengthen the core body and improve posture.

Depending on the type and type of exercise you do, you can also strengthen your back, arms, shoulders, buttocks and thigh muscles. Another plus is you do not need to spend or spend any capital. You can do it anywhere and anytime.

The plank may look easy, but for you the beginner will be a bit heavy to do.

Here are some examples of the practice plank you can do:

This is the most standard plank exercise. Position your body like a push-up with the elbow bent and parallel to the shoulder. The feet should be parallel to the hips and the elbows should be parallel to the shoulders. Val your hands. Contract your abdominal muscles. Your body should be aligned from head to foot. Hold for 60 seconds or as long as you are strong.

Position your body as if to get up from the stomach. Put your hands straight with the shoulders. Also position the elbows straight. The position of the body should be aligned from head to toe. Hold in this position.

Position your body tilted with your right hand resting on the floor and your weight resting on your right foot. Push your body upward with your left arm perpendicular upward. Contract your lower abdominal muscles. Hold this position for 60 seconds and repeat on the left side.

Position your body perpendicular to the elbow straight and palms resting on the floor parallel to both shoulders. Lift one of your legs to float, but your feet should be perpendicular to your spine. Hold in this position for 60 seconds. Repeat with the other leg. This plank position can help train your balance.

Do as in the previous position with straight elbows and palms resting on the floor parallel to both shoulders. Rotate your lower body towards left then right. Bend your left foot up to touch the elbow, hold for 1 second. Return to starting position and repeat on right foot. Repeat this movement for 20 times.

What are the Benefits of Fasting for Health?

Admin November 08, 2017 Wow

The month of Ramadan has arrived. All Muslims in the world are required to fast for a whole month. Fasting is not just to purify the mind, but it also has health benefits!

What happens inside the body when fasting?

When fasting, the body does not get food and drink intake from dawn to sunset. Under normal conditions, the body absorbs nutrients from food and is converted into glucose, which is then stored in the liver and muscles as a source of energy.

During fasting, these first glucose reserves are used for energy sources. Once the glucose reserves run out, the fat will be the next source of energy. If fasting continues for days to weeks, then the protein in the muscle to be used as a source of energy.

Can fasting detoxify toxins from the body?

This is often the pros and cons, because fasting is considered to remove toxins from the body. Basically, the body has its own way and system to remove substances that are not needed by the body. In this case, the liver becomes a detox center and works with the lungs, intestines, kidneys, lymph glands and skin to remove toxins.

However, other opinions say that everyday we eat lots of processed foods or unhealthy fast food. By fasting (and managing a healthy diet of course), the body is given "the opportunity" to remove harmful waste substances and does not need the body. Basically our body is "designed" fast. Like when we sleep at night, the body is not given food and drink intake for hours on end.

What are the benefits of fasting for health?

Fasting has long been applied in the medical world. For example, when you will undergo surgery, you will be asked to fast so as not to interfere with the smooth operation and anesthetic drugs. In addition, when you want to do blood tests such as cholesterol or blood sugar, you will also be asked to fast so that the results are more accurate.

Not only that, fasting is also considered to reduce the severity of certain diseases such as arthritis, depression to control blood sugar levels in diabetics. A study published in The Journal of Nutrition mentions that intermittent fasted mice have more controlled levels of insulin than mice on low-calorie diets.

In people with depression or stress, fasting also provides psychological benefits, because when fasting patients will learn to say 'no' to food. This is the first step to take full control of his life.

Seven Adverse Effects of Excessive Sports

Admin November 08, 2017 Wow

Currently, exercising is becoming a trend among urban people. Exercise is good for your health. However, if you exercise more than 5 hours / week, you run the risk of overtraining. What are the symptoms?

Excessive thirst

Have you ever felt thirsty despite drinking enough? If so, you may be overtraining. Overtraining can cause your body to be in a catabolic phase, which then makes you dehydrated. The key to overcoming it is to make sure you drink enough during exercise and when resting.

Muscle ache

It is normal to experience muscle pain 1-2 days after exercise. However, if you still experience muscle aches 3 days after exercise, try to take a break from sports activities. Muscle pain can be a sign your muscles have not fully recovered, and if the muscles are still forced to work instead it will interfere with the formation of your muscles.

Insomnia

Excessive exercise can make you have trouble sleeping. Although it is true if exercising can be one solution for those who have trouble sleeping. However, our body needs time to regenerate cells while resting. Therefore, try to always sleep and do not do any activity from 22.00-02.00.

Depression

When exercising the body will release the hormone endorphins that can make us feel good. Conversely, if we exercise excessively or overtraining, you will be more at risk of getting depressed.

Easily hurt

Exercise is one way that we can do to avoid the disease. But if we exercise excessively, the body will experience a catabolic phase that can lower the immune system and make you more susceptible to illness.

Easy injury

Do you often get injured even though you have warmed up enough and stretched the muscles? If so, you may be overtraining. If you exercise excessively, your body has no time and opportunity to rest. As a result when you start exercising again, you become more vulnerable to injury.

Decreased self-esteem

When you exercise excessively, you tend to become "obsessed" to constantly exercise. This way of thinking will make you become obsessed and continue to feel less. This feeling will then make you become unconfident, irritable, and depressed.

Corset Diet, Instant Ways for Dangerous Slimming

Admin November 08, 2017 Wow

Having the ideal weight is certainly the dream of everyone, both men and women. Various ways were eventually taken to lose weight. One of them is with the use of a corset.

Different types, models and variations of corsets are offered in the market with the lure of losing weight.

Before being tempted to buy it, let's know more about the corset diet here!

Is it true that the use of a corset can lose weight?

When you use a corset, your stomach will be "forced" to sideways, so the fat in your stomach will be distributed sideways. You will also look slimmer. But when you remove the corset, your body will return to the weight and shape before.

Why are some people whose weight can go down by using a corset?

The use of a corset alone can not remove your fat cells. The use of a tight corset will prevent your stomach from expanding, so that when your meal becomes full faster. Not only that, you will be to limit your portion of the meal because of the use of an uncomfortable corset. A reduced calorie intake will certainly lose weight.

Based on a study published in the Scandinavian Journal of Primary Health Care in 2010, there was no difference between study subjects who used a corset for 12-16 hours per day and those who did not. In other words, there is no significant weight loss. Even some people who follow the research, stop using it before the research is done because they feel uncomfortable.

What are the dangers of using a corset?

If your body has to be downsized, you will become breathless because of the pressure on the diaphragm. Difficulty breathing will make your breathing gradually become short and ineffective. You will become easy to wheeze while on the move.

Not only that, the excessive pressure can cause you to experience bruises on the skin and even organ damage.

In addition, people who regularly use a corset and still can not control the portion of the meal, will tend to easily vomited because of the extreme pressure in the abdominal area. As a result, the person will be more vulnerable to bulimia as well. Your weight can indeed go down but in an unhealthy way.

5 Best Protein Sources for Vegetarians

Admin November 08, 2017 Wow

Protein is an important nutrient for the body, because it works to build cell tissues, muscles and bones. Therefore, your body needs adequate protein intake, vegetarians are no exception.

According to the Academy of Nutrition and Dietetics, women need about 46 grams of protein and men about 56 grams to stay healthy and maintain muscle structure in the body.

However, for you who are on a vegetarian diet certainly can not take any protein derived from animal.

Here are some sources of protein that vegetarians can eat:

Tofu

Tofu is made from soy bean juice. In 100 grams of tofu contains 8 grams of protein. Although proteins - whether plant or animal - are digested in different ways by the body, soy is a good source of protein rather than meat.

Milk

Milk is one source of nutrients rich in calcium and protein. In 100 grams of cow's milk contains about 3 grams of protein. Meanwhile, in 100 grams of cheese contains 25 grams of protein. However, you need to remember that milk packaging on the market has a protein content that is not high.

In addition, eating yogurt can be a great way to add protein in the body. Every 100 grams of yogurt contains about 6 grams of protein.

Nuts and seeds

These two ingredients are a source of protein and essential fat that is easy to consume. Almonds, cashews, chia seeds and flaxseed are some sources of foods rich in protein. In 30 grams the almond contains about 6 grams of protein.

In addition, you can also get protein from peas. In one glass of peas, contained 7.9 grams of protein.

This is very useful, especially for those who have problems with digestion. Half a glass of soybeans can even provide protein up to 18 grams.

Egg

Starting your day with eggs can help reduce the overeating desire of the day. Eggs are an important source of nutrients because they can make the cells function properly. In 1 egg there are 6 grams of protein.

In addition, the yolk is also rich in lutein and zeaxanthin, the antioxidants that help maintain eye health.

Well, that's some food sources of protein that you can make the choice to meet the daily protein needs, especially for you vegetarians. Although undergoing a vegetarian diet, still meet the needs of protein intake for the body to keep the body healthy and fit.

It's Mercury Dangers to Pregnant Women and Fetuses

Admin November 08, 2017 Women

Mercury is a heavy metal that naturally resides in the environment, but has toxic properties (toxins). If the use is not controlled, mercury is very harmful to health and the environment.

Everyone has a chance of exposure to mercury, because mercury can enter the body through the skin when it touches mercury-containing objects. Mercury is also present in the air, so it can enter the body while breathing. Remember too that there are some foods or drinks that contain mercury, so the digestive tract is also vulnerable to exposure to mercury.

In addition, when mercury is dispersed in the air into the sea water and rivers, the composition of bacteria in the sea turned into methlymercury (which is toxic). Biota in the sea have the possibility of absorbing methylmercury from the food they eat. Mercury can also be found in soil, plants, or animals.

Then while pregnant, you can be exposed methlymercury. The content can enter the body, then through the placenta, then into the circulation of fetal blood. In fact, the content of methlymercury in the fetal blood circulation may be higher than in the mother's body.

According to the EPA (Enviromental Protection Agency), mercury can cause fetal disturbances such as fetal brain development disturbances, central nervous system disorders, and impaired cognitive function. In addition, speech impairment, motor disturbances, visual impairment, diminished head size, cerebral palsy, and mental retardation may also occur in the fetus.

Although the risk of exposure to mercury can occur from the consumption of seafood, you are not advised to stop seafood intake during pregnancy. Therefore, seafood contains nutrients that are very important for the development of the fetus, such as omega-3 and protein.

You just have to limit the consumption of some seafood potentially exposed to mercury. Here are some guidelines from EPA for pregnant women in eating seafood:

Should consume seafood with low mercury levels, such as shellfish, canned tuna, and salmon, no more than 12 ounces per week.
Avoid foods containing whales, sword whales, and mackerel while pregnant. The seafood has a very high mercury content.

Methlymercury that has already entered into the body and spread in various organs of pregnant women will be stored for 80 days, then will be out through the urine or feces. Well, that long period of time that can affect the fetus. When in doubt about eating certain seafood, you can ask for more and find out the level of safety to your obstetrician.

Prevent Preeclampsia while Pregnant with this Food

Admin November 08, 2017 Women

There are several prevention efforts to reduce the risk of preeclampsia during pregnancy, one of them from food.

Preeclampsia is a complication in pregnancy characterized by high blood pressure, and can be accompanied by damage to organs (usually kidney and liver organ). Generally preeclampsia occurs after gestational age above 20 weeks. If not resolved properly, preeclampsia may develop into eclampsia that can harm both mother and fetus.

Preventive measures for preeclampsia are still being developed. Prevention is not new starting when you are pregnant, but since you prepare for pregnancy. To reduce the risk of preeclampsia, here are the things you need to consider.

Consume some supplements

According to some studies, supplemental intake such as folic acid, calcium, vitamin D, vitamin B6, vitamin C, and vitamin E may reduce the risk of preeclampsia. Use of these supplements should be consulted with a doctor first.

Foods high in antioxidants

Some foods that contain high antioxidants can help lower the risk of preeclampsia, including broccoli, spinach, beans, carrots, potatoes, brown rice, soybeans, and various fish such as salmon, sardines, tuna, herring, and bloating.

Limit salt

Be sure to limit the salt in your diet. According to the National Academy of Medicine, the recommended salt intake rate is 3.8 grams per day. This amount applies equally between pregnant women and regular adults. However, in pregnant women who have some other risk factors for preeclampsia, should pay attention to a tighter salt intake. Especially when it entered the third trimester of pregnancy.

Food consumption is high in potassium

High potassium foods are believed to prevent high blood pressure in pregnancy. Some foods that contain high potassium are avocados, bananas, spinach, salmon, apricots, peaches, pomegranate, coconut water, white kidney beans, potatoes, and tomatoes.

Control protein intake

Preeclampsia can increase protein levels in the urine. Therefore, it is also important to control the intake of protein, which is 15-20% of your total calorie intake.

Taking into account your food intake, is expected to reduce the risk of preeclampsia. However, it is still important to consult a doctor regularly so as to exclude other risk factors that can cause preeclampsia.

Why Warming Up Before Sports Is Important?

Admin November 08, 2017 Wow

Someone often skips warm-up session before the sport. Probably not knowing that warming is very useful, or even assuming it does not feel the need to warm up. In fact, warm-up sessions are an important stage in exercise, so that the heart, lungs, muscles, joints and brain are ready for real physical activity.

Heating sessions are generally a combination of light cardio exercises, stretching, and strength training. Cardio exercise aims to improve blood flow, body temperature, and heart rate. While stretching will prepare the muscles of the body to perform movements during real physical activity.

When the muscles begin to relax and warm after doing both exercises, then it can be exercises muscle strengthening. Exercise can be either jumping or sprinting, which aims to increase the intensity of activity slowly and prevent injury.

Why is warming important?

Properly structured heating improves blood flow, muscle temperature, and body temperature and core, resulting in faster muscle contraction and muscle relaxation. Not only that, the oxygen flow becomes better, the result of metabolic rate and body calorie burning increases. All of these processes have a positive effect on a person's performance in exercising.

In addition, the chance of injury due to exercise can also be reduced, because heating makes the muscles and joints become more flexible. The heating will relax the bonds of connective tissue on the muscles and joints, so that it is better prepared for sudden movements and able to 'survive' in the exercise with heavy intensity.

The right heating lock

Each warm-up session lasts 10-30 minutes, and should accommodate all three types of exercises: cardio, stretching and muscle strengthening.

Start warming up slowly, with light movements such as walking, jogging or cycling. This exercise will increase the temperature of the muscles and core of the body so you sweat. The muscles become more elastic and ready to stretch.

After 5-10 minutes, stretch the muscles. Focus the movement on the muscles that are widely used for real sports. Then, increase the intensity gradually.

You can choose to perform static stretching, ie by maintaining a certain position for 10-30 seconds. Or, you can also do dynamic stretching, by moving the muscles and body joints according to the range of motion (range of motion) optimal.

Keep in mind that to prevent injury, it takes a smooth shift from the movements during heating to the specific movement of the sport to be performed. For example, a basketball player may warm up in the form of passing or firing the ball into the net, or, an athlete weightlifter can lift a light load first, before lifting a heavier load.

From now on, never miss a warm-up session before exercising. This stage is very important so that you do not experience sore or excessive pain, to injury to muscles and joints due to exercise without heating.

Foods To Relieve Flu

Admin November 07, 2017 Tips

The flu often causes the sufferer to become unsuitable for eating. But, actually by eating the right foods and drinks can help relieve flu symptoms faster.

As the flu, the body needs more complete and balanced nutrition, including vitamins and minerals. Because the body requires a lot of energy to create immune cells in large numbers to fight the virus that enters the body.

Utilizing Nutritional Feed

Although your appetite is disrupted, make sure the intake of nutrients and body fluids are maintained. One way that can be done is to eat more often, but in smaller portions.

Several types of foods that can provide the body of extra energy to alleviate flu symptoms, among others:

Chicken soup

Warm soup made from chicken broth is known to help relieve flu symptoms suffered.

Milk, eggs and meat are low in fat

All three types of food is a food containing protein is recommended because it is useful in building and maintaining the immune system. In addition, protein sources can also be obtained from nuts and fish.

Carrot

Carrots contain lots of vitamin B6, which is important to maintain overall health condition. In addition, carrots are also a lot of fiber and vitamin A.

Oranges and lemons

Both types of fruit contains a lot of flavonoids that can help improve the immune system that will help fight the virus during the flu.

Yogurt.

Yogurt is classified as a food containing probiotics that can boost the immune system so it can fight the flu. In addition, the probiotic content is able to suppress the bad bacteria and promote the growth of good bacteria.

Meet the Needs of Body Fluids

In addition to eating foods that can relieve flu symptoms, you are also advised to consume water to keep the body hydrated. As an alternative, drinking tea is added with honey to relieve discomfort in the throat as well as relieve blocked breathing.

For flu with cough, pain, and fever, a warm drink made from ginger can also be a solution to relieve it. Ginger is known to inhibit some viruses that attack the breathing.

No less important and should not be missed, you must give your body enough time to rest. When the flu, make sure your sleep portion is not less than seven hours at night.

Flu is often regarded as a mild disease that does not need a doctor's examination. However, it is best to consult a doctor, if the flu has a risk of experiencing complications, such as pneumonia, bronchitis, sinus infections or the possibility of triggering asthma.

Recognize the Causes of Mouth Odor and How to Overcome them

Admin November 07, 2017 Tips

Although not a severe medical problem, it does not mean that bad breath can be ignored. Need some way to overcome bad breath.

Bad mouth odor or halitosis can be caused by various things. Although varied, studies show that 80 percent of bad breath is caused by problems with oral health such as cavities, or gum problems. Therefore, maintaining healthy teeth and mouth becomes important.

Causes Of Mouth Odor

Bad breath is not only caused by dental health problems, gums and stinging foods. Some other health conditions that could be the cause of bad breath are:

Xerostomia (dry mouth due to disruption of salivary production due to bacteria accumulate in the oral cavity)
Gastrointestinal disorders such as infection by H. pylori bacteria and gastro-esophageal reflux disease.
Sinusitis that produces post nasal drip (thickened fluid flow from the sinus cavity to the throat)
Diabetes.
Liver disorders.
Respiratory tract infections such as chronic bronchitis.

In addition, bad breath can also be caused by smoking, lack of oral hygiene, certain foods or beverages, and an excessive diet resulting in carbohydrate deficiency.

If you feel you have been maintaining healthy mouth and teeth but still the smell is not lost, it never hurts to try some of the ways below first.

How To Overcome The Bad Smell

Here are some ways you can do to overcome bad breath:

Brush your teeth twice a day.
Remove and clean the dentures if you use them. So there is no stubborn bacteria attached to the dentures.
Replace toothbrush at least two months.
Clean the tongue and drink a glass of water after waking up to remove bad breath.
Check dental health at least 6 months.
Stop smoking and avoid excessive coffee consumption.
Chew gum low sugar.
Reduce or even avoid alcohol consumption altogether.
Drink enough water so that bacteria and other impurities in the mouth can be quickly cleaned.

Notice also what you eat. Avoid foods such as onions, and also garlic that has a pretty stinging smell. And choose a healthier snack like apples or raw carrots. Because the water content in it can help clean the mouth. Eating a healthy diet and eating regularly can also help to prevent bad breath.

In addition to some of the above, you can also use mouthwash mouthwash. But usually this fluid can only eliminate bad breath temporarily. Consult your doctor what mouthwash is appropriate and able to kill germs that cause bad breath.

Most mouth problems are caused by dental and oral health disorders due to bacteria. Therefore, it is important to maintain healthy teeth and mouth to avoid bad breath. If the bad breath you experience is caused by certain diseases, and after doing some of the way above the bad breath is not lost, you should consult it to the doctor and dentist.

Be Careful, Less Fiber Can Bring Illness

Admin November 07, 2017 Wow

Ensuring the body receives sufficient fiber intake through the consumption of fibrous foods or fiber supplements is essential. Therefore, a person who is less fiber tends to have a low immune system so it becomes easy to get sick.

About 70% of the cells that make up the immune system are in the digestive tract. In order for the immune system and digestive system to work properly, make sure that the fiber requirements are met well.

The Risk of Illness When Less Fiber

Although sounds trivial, fiber seems to have an important role related to health. Not only has an impact on the immune system alone, a lack of fiber intake can also lead to several types of complaints and diseases such as:

Constipation

Symptoms of constipation characterized by hard stools, dry, and difficult bowel movements. If you experience this and less than three bowel movements within a week, you may experience constipation. Consumption of foods high in fiber, accompanied by exercise and drink enough water, to defecate back smoothly.

Unstable blood sugar

Needs of fibers that are not met well may cause diabetics difficult to control blood sugar. However, diabetics should consult a doctor before changing the type of food or diet.

Weight gain

Fiber will help meet satiety. Less fiber in the food consumed can make a person eat more than the body needs.

Easily tired

Consumption of foods high in protein without offset by adequate fiber consumption, can make you feel tired and nauseated.

Increased cholesterol levels

Fiber can reduce the absorption of excess cholesterol in the gut, so the body then throw it away. Lack of fiber is likely to increase cholesterol levels in the blood.

Heart disease

A number of studies reveal, someone who ate foods rich in fiber tend to have a lower risk of coronary heart disease.

Long-term complications of diabetes

For people with diabetes, consumption of foods rich in fiber content not only able to control blood sugar levels, but also can prevent diabetes complications in the long term. In someone who does not have diabetes, eating foods high in fiber can prevent this disease.

Levels of Fiber Needed Every Day

There is a difference in fiber requirement between women and men. In men, at least the fiber needs to be met ranged from 30-38 grams a day. While women whose age ranges between 18 - 50 years, the need for fiber per day is about 25 grams. Unfortunately, these fiber needs are often not met well. The average fiber consumption is only about 15 grams of fiber per day.

Well, for fiber needs can be met, you are advised to eat foods high in fiber. Like various types of nuts, peas, whole wheat flour, green leafy vegetables, carrots, pumpkin, potatoes, corn, and long beans. In addition, consumption of fiber-rich fruit such as pears, strawberries, oranges, mangoes, bananas, and apples.

Add fiber in the daily diet gradually, to avoid bloating or diarrhea. You can add fiber by adding nuts or flaxseed to salad or yogurt. Replace your snack with fresh legumes or vegetables. Choose fruit that is consumed with the seeds for extra fiber intake.

Not just eating fiber foods alone, fiber supplements may also be an option. A fiber supplement may be a liquid extract, capsule, powder, or chew-able tablet. Various herbal treatment options are also offered to provide the benefits of fiber for the body. However, it is advisable to consult a doctor to use supplements or herbal remedies as needed.