7 reasones to eat bananas

Home of the yellow fruit is southeast Asia. From there it was brought in tropical parts of Africa, and later in America. Besides delicious banana hiding of properties beneficial to health and well being.

 1. Energy
Southern fruit is rich in simple carbohydrates that are broken down very quickly by our body. Thus our body is procuring high energy charge. This makes bananas suitable food for athletes and people suffering from fatigue and loss of strength.
 2. In a good mood
Contained vitamin B6 in bananas stimulates the action of serotonin -  "Hormone of happiness". It has beneficial effects on the central nervous system: improves mood and helps fight stress. Note that the initial amount in the southern fruit growing in the ripening process, but if the bananas brown spots appear, vitamin begins to degrade.
 3. For the brain, heart and blood pressure
Thanks potassium, which contain bananas may significantly reduce the risk of stroke. To do so, taking a banana a day. Potassium also prevents cardiovascular problems and lowers blood pressure - you regularly eat three bananas a day. A helper is potassium magnesium that strengthens the heart and muscles. The level of both is not affected by the stage of ripeness of the bananas.
 4. For slim figure
Furthermore, they contain almost zero fat grams, bananas are rich and specialty. complex carbohydrates. The body needs more time to their degradation and thus maintain a feeling of fullness in you long.If starvation diet, you can even eat six bananas a day. But it is important to drink at least three liters and mineral water or unsweetened tea per day. Otherwise bananas may lead to constipation. Keep in mind that the more mature banana is, the more complex carbohydrates are converted into simple, overripe bananas put on weight, not shoot them down.
 5. For stomach problems
Taking three bananas a day in combination with three large glasses of mineral water or unsweetened tea to each of them regulate your digestion. In addition, some of the substances found in bananas, helps the formation of a protective layer type who "dress" the wall of your stomach and neutralize excess acids.
 6. Against gallstones
Southern fruit pectin associated with excess bile acids in the body and dispose of it as it reduces the risk of developing gallstones. As a result, our body must re-formed bile, which requires cholesterol. And our body it comes from your blood and reduce the level there.
 7. For premenstrual syndrome
Many women suffer from back pain in the the groin, nervousness and irritability before menstruation. Complaints are compounded by stress and lack of vitamin B6. In the case of banana helps with stiff muscles in the back and stomach area, and against the stretched nerves, and against the feeling of heaviness in the chest. Our advice: 4-5 days before the beginning of the cycle to start eating a couple of bananas a day.

7 the best and 7 the worst foods to prepare the perfect panties body

 There is no more effective way to combat the February depressing time away from distractions with inspiring thoughts about the approaching summer. If this year you have decided firmly that you want to be one of those people who look forward scattering layers of clothing, but not afraid of it, right now is a good time to start thinking about its long-term nutritional and exercise strategy warmer months.
7 the best foods
 1. Green leafy vegetables
Green leafy vegetables are the perfect way to add a little more "volume" and nutritional value to your meals, as they contain essential vitamins and minerals such as vitamin A, vitamin C, vitamin K, folic acid, calcium, iron, magnesium, potassium and fiber . According to nutritionists, every intelligent matching to your diet a person should strive to include in your lunch or dinner menu at least a handful of lettuce, spinach or broccoli.

 
2. Mint
Mint is one of the best friends a flat stomach because it facilitates digestion, reduces swelling in the stomach and soothes the entire gastrointestinal tract. Mint can easily be taken as a tea or added to some more exotic dishes and salads. Very refreshing act cool water consumption, which were soaked three or four fresh mint leaves. For maximum effect you can add a few drops of lemon juice.

 3. Red peppers
Relatively little known fact is that red peppers are one of the most potent antioxidants among the vegetables. They loaded the body with substantial doses of vitamin C and beta-carotene, which protect the immune system and allow it to more effectively repel attacks by viruses bacteria. Red peppers are proven to accelerate the metabolism and stimulating the functions of the digestive system.

 4. Quinoa
Looking for a healthy alternative to rice and pasta? Well then try a bold film, which although kind of seed actually has a texture much like that of cereals. Unlike them, however, quinoa is a super food that is made ​​entirely of protein, containing all nine essential amino acids and is an excellent source of fiber, vitamins, minerals and antioxidants.

 5. Pears, apples, pineapple and grapefruit
Each of these four fruits affected in different ways in improving the functions of the digestive system. Pears are loaded with such good amounts of pectin - a soluble fiber that supports healthy balance inside the stomach. They also give the body valuable heart potassium and calcium bone healing. Pineapples do an excellent source of digestive enzyme bromelain, which relieves bloating and helps remove gases. As for the apples - there is argument that they are able to even reduce cellulite. 
Grapefruit itself has predominantly water content, which in combination with the available vitamin C in it, keep the skin well hydrated and radiant. This tropical fruit is a proven fighter in battle to reduce weight as its active ingredients reduce insulin levels and increase metabolism.

 6. Oatmeal flakes
Oat flakes are the perfect combination of fiber, protein and whole components. They are often cited as the best option for breakfast, as their consumption lowers cholesterol and maintain stable blood sugar levels for long periods of time.

 7. Еggs
Eggs contain lots of amino acids and the combination of protein and fat contained in them, creates a feeling of satiety faster and prevents overeating. Furthermore, the protein in eggs helps in building muscle and burning of subcutaneous fat deposits - all of which give the body so desired toned and taut appearance.

7 the worst foods 

1. Brussels sprouts
While it is low in calories, Brussels sprouts can be defined just as good close friend of panties figure. This vegetable is in its specific composition of fiber and other substances that tend to cause gas and expansion of the gastrointestinal tract. Brussels sprouts certainly has its special place in any healthy diet, but just avoid eating it before heading towards the beach.

2. Sugarless gum
Skip the sugar-free gum, especially if you decide to wear your swimsuit as her chewing can result in swallowing too much air, which in turn leads to bulging stomach. Another problem is that sugar substitutes used in the manufacture of these products can also irritate the stomach and cause some not very comfortable feeling.

 3. Ice cream
It is hard to imagine summer without a tasty ice cream, but only half a cup will "consume" about 300 calories daily, half of carers for the day saturated fat and one-third of the eligible cholesterol. If you do so, and so you decide to eat ice cream, choose at least some of its low-fat varieties, but even better would be if you could replace it with frozen yogurt with fruit pieces in it.

 4. Bacon
Bacon is one of the most unhealthy processed meats market types. Responsible for this is a solid amount of salt and nitrates, which wiped it. Nitrates are preservatives that are commonly used in processed foods to retain their color. Experts warn that once these nitrates undergo thermal treatment at high temperature (grilled, fried, etc.) they are carcinogenic risk.

 5. Products made from white flour
Consumption, any product made from white flour, causing the first peak and then crash in blood sugar. This is often because the body recognizes as white flour and sugar so store it almost completely. Because of this effect on blood sugar, usually when you eat something with white flour instead of increase, you begin to experience cravings for more food - mostly sweet or greasy one. As you probably guess what effect will it have on the waist or thighs.

 6. Margarine
Switching from butter to margarine will not do anything good for your body and figure. Until recently, been obliterated mistaken assumption that if one wants to maintain a healthy weight, he must leave calorie oils and use more useful and balanced margarines. Yes - margarine may not contain as many calories as butter, but in contrast, there are large amounts of trans fats that facilitate not only weight gain, but also the development of certain cardiovascular diseases.

 7. Semi pizza
Every happened to him late in cooking and so I call on the services of fast for "cooking" frozen pizza. Try, however, to limit this practice only in the winter months. Semi pizzas are bakani salt, sodium, white flour and much meat. If you allow your pizza - at least do it as it will be worth it. For example, in the oven and made ​​possible - before your eyes.

 

Training - frequently asked questions

1. What time is best to do training?

You can accurately say when is the best time to train. The key is to train within the same time. Whether it will be morning or evening is not very important.




2. Which exercises are most effective ?
Bodybuilding and Fitness   

Ideally your workouts will include the following exercises:  

strength training
aerobic exercise
stretching exercises

For strength exercises have to take the room, at least two workouts a week. Duration of training to be 1 to 1.5 hours. For aerobic exercise most appropriate smooth running about 20-30 minutes is best to run every day, except on days of strength training.

3. Be able with the help of exercises to lose weight in a specific part of the body ?

Weight loss happens when you burn more calories than you receive. Strength exercises strengthen the muscles but not turn fat into muscle. When the muscles begin to grow are not ated many calories. Then the fat starts to melt and turn into calories.

 4. Is it dangerous fast weight loss ?

No damage to your health, you lose on 200 grams a week. In the diet may download and more fat. If you constantly download more than 1 pound a week, you also fat will melt and muscles.

5. Is it useful to feel muscle fever during and after exercise ?

No pain, no growth - the motto of the past. Exercise should not be painful, but pain is not a sign of a good workout. You can oseshtate aching muscles after a workout, but it should not be permanent. If pain is present after each workout, so you tvardestremitelno increase loading and executing anything good that you give.
6. What are the signs of training to surrender ?  

deterioration of physical activity 
feeling tired even after a day of rest
bad mood, anxiety, depression
increased heart rate
muscle pain even after long break
poor appetite




7. What should I do to not get overwhelmed and do not get injuries ?
Listen carefully to your body Rest 1-2 days to allow the body to rebuild for new workloads
Increase the load up to 10% per week, especially if by then you have not trained for a long time. Vary your workouts - running, swimming, volleyball and more. 
Use safe and proper equipment Before performing a new exercise, learn how to properly do it 

8. Is it useful to train with pain ?

No! Pain is the body's signal that you damage it. If you exercise and ignore the pain, you can easily get injured. So if you feel pain, better rest day sleep for your body to be able to recover.

9. How long before a workout can be taken food ?

Do you eat may be one hour before the workout, but it is best to be 2-3 hours before. Do you exercise on a full stomach, one that is uncomfortable, but harmful.

10. My mouth dries up strong during workouts ?

All which the actively involved in the gym experience this feeling. They sweat and lose water, respectively. Take fluids during workouts. Losing only 3% fluids can lead to dizziness and fatigue.

11. When doing the exercises, breath long persistence ?

Proper breathing is very important in practice. If there is oxygen in the muscles - there is strength. Loss of access of oxygen is harmful to the brain and heart muscle. Good exercise room which is well ventilated.

12. Why Warming up and stretching before workouts ?

If you are interested in training, not just to stay in the room, it is necessary zagryavakta. 5-7 minutes warm up all the joints and muscles will warm up your body and prepare you for adequate training. 

The Dangers of strength training

Some people like their strength training, but not on others. Anyway workouts are kind of stress on the body by reducing its ability to fight infections - weakened immunity. And also leads to exacerbation of chronic infections. When bodybuilders effects of strength training affects teeth, respiratory, gallbladder and stomach. But not always decreases immunity is the result of hard training.
 For example, caries problems in athletes is explained by the fact that in the process of training is used more often breathe through the mouth, and the gym is not an absolute feature purity. When you breathe through your nose, about 50-60 percent of dust and bacteria in the nasopharynx remains and so does not enter directly into the body, but the cause of lowered immunity.

 What measures to take against this?
 First - the saliva itself is capable of killing bacteria. Worst deal saliva at night. This is why cleaning the teeth before bedtime for those engaged in sports is very important and not only for them of course. 
 Obviously you need to brush their teeth in the morning. You need to rinse your mouth after every meal with special disinfectants or at least water. Generally, it is necessary to take care of your teeth, thus preventing infections not only for them but also the whole body.

 Not only the teeth are at risk. As a result of regular loads decreased resistance of mucous membranes in the throat and as a result, become inflamed tonsils. This inflammation of the tonsils may also be caused by not fully cured angina. Chronic tonsillitis, sooner or later lead to heart disease. So we do not need to "play with fire" at the first sign of angina to undergo treatment and not enter the gym.
 Since the attacks of bacteria and is in danger and gall bladder inflammation is called cholecystitis. As you know any exercise leads to increased blood flow. Consequently untreated cholecystitis can infect the gastrointestinal tract. Until the disease is completely curable. Every six months, it is better to view gastroenterologist for prevention of the disease.
Much of the world population suffers from gastritis - a disease of the stomach. If left untreated gastritis leads to gastric ulcer. The recommendations are the same as in holitsestita - do research on her stomach at least six months.
Do not play Russian roulette with your health, yet it is priceless. And remember, the goal of any bodybuilder - build muscle mass is impossible if you have internal infections.

Vitamin B4 slows the aging of the brain

It turns out that this part of the brain responsible for memory, significantly intensified its work, if one accepts regular products rich in choline (vitamin B4). Experiment in which they were involved around 1,500 people aged 36 to 83 years, has conclusively shown that a diet high in choline effectively contribute to the development and improvement of memory.
After 5 years of research has been confirmed: the more the level of choline in the blood, the more good memory, but also improves the abstract and spatial thinking. Also taking more choline leads to reduced risk of insulin and dementia, which is characterized by increasing age.
 Diets that recommend scientists is to take such products as: chicken, milk, eggs and sea fish. Eggs and poultry meat can dadat additional forces of human memory, the researchers found.

Saturated with choline (vitamin B4) food protects the brain from aging. Brain less susceptible to dementia. This finding provides further evidence that the aging brain is emphasized human diet. Experts recommend that women take 550 mg of choline per day, while women - 425 mg.

Gymnastics and weight loss exercises in the office

Do you turn attention to what is your favorite position behind the desk in the office? Most often it is most improper. Surely you comfortable and inspire you, but do not even suspect that precisely distorted posture may lie the reason for your usual evening headaches or chronic fatigue. When you simply stand or sit in different balanced position, certain muscles are under constant tension.

 If bad posture becomes a habit, then sooner or later the constant strain on the same muscles developed into severe pain and disability with unexpected consequences. Among the hazardous effects of bad posture are unpleasant diseases such as hypertension, migraine, depression and insomnia. But, of course, leading the diseases of the spine.

  

 Here's how it looks: The back is straight, the pelvis is maximally pulled back, shoulders, face, but no tension in them. The distance between the counter top and the body would have to be at most 5 to 10 cm legs are freely put down with feet slightly apart and your thighs and the shank should be at right angles. If you work with a computer monitor should be at the height of your head. 

Here's what you risk with some of the most characteristic irregular stands. Pelvis forward, legs crossed, shoulders relaxed head off. Harmful doses: overloading of the spine, which can lead to permanent changes, back pain. Crossing the legs increases the risk of varicose veins! 

The pelvis is forward, back and shoulders are back, your legs are crossed. Harmful doses: load cervical spine, eyes are tired. Headache - it is guaranteed, there is danger and you generate spikes.

 For biceps
1. On the right sitting posture and feet on chair legs catch counter top with both hands so that your thumbs are on top and fingers underneath. Dragging to the desktop, while the body laid in it. Catch counter top and fingers crossed below and thrust back to straighten the arms. Repeats: 5 to 15 times.
For thighs
2. Again from the right sitting posture were thrust aside far away from the desk with small quick steps and then navigate to it in the same way. The exercise resembles ran back and forth, but with the chair. Duration: 1 to 3 minutes
For waistline and back
3. By doing seated twist left and right legs are fixed to each other by using a rotary motion of the chair, and hands are in front of your chest. Repeats: 15 times in left and right.
For stomach 
4. Sitting on the edge of the desk and grab their hands on it as the hips, legs propped up against the floor. Feet shrink up until your knees to your chest does not come, the burden should fall on his hands and buttocks. Then it resets. Repeats: 5 to 15 times.
For triceps and pectoral muscles
5. Stand with your back to the narrow side of the counter top and grab it firmly on both sides, the hands are at shoulder width. Relax maximum body down and then stand up without help from the legs. Repeats: 5 to 10 times.

Exercises For Backache

Stretching exercises for the back are the main remedy for backache. The causes of back pain are highly individual. The degree of disability and pain also varies, but gentle stretching exercises help against back pain in most people. 
Exercise and stretching the back:

 
 Hold this position while you count to 5. Repeat 10-20 times. This exercise can alleviate herniated disc, back strain, subluxation.
Exercise for back arch: 

 This exercise is opposite the first stretch of the back and is useful for pain in the lower back area. Tighten and retract the head and hips and hold for 5 seconds. Repeat 10-20 times.
Exercise children's position:

 
 Bend your body as you can first. If you can not stand in this position, try to stretch by kneeling on the floor. Hold 5 seconds and repeat.