Essential Nutrition for the Eyes

If you only rely on carrots for healthy eyes, it's ancient. So beautiful and glowing eyes, to prevent disease and delay the use of glasses at a later date, the consumption of a variety of fruits and vegetables. Not just the orange, but also red, yellow, green. Not enough vitamin A for the eyes we need a variety of nutrients.

- Lutein and zeaxanthin
Numerous studies have shown that both types of antioxidant carotenoids entry group was able to reduce the risk of chronic eye diseases, including cataracts and AMD. No wonder the latter lutein and zeaxanthin increasingly popular as a nutritional eyes.Sources of lutein include peppers or yellow peppers, mango, spinach, broccoli, cabbage. Zeaxanthin can be obtained from orange bell peppers, broccoli, corn, lettuce, spinach, sour fruit, juice, and eggs.

- Vitamin CThis vitamin can reduce the risk of cataracts and slow the progression of AMD and visual acuity loss. Many are in guava, oranges, spinach, bananas, apples, tomatoes, papaya, pineapple, broccoli, strawberries, peppers, kiwi, and cantaloupe.

- Vitamin ECan protect eye cells from free radical damage. Sources of vitamin E include almonds, peanuts, sweet potatoes, spinach, mustard greens, papaya, asparagus, peppers.

- Essential fatty acidsHelps maintain the nervous system, giving energy to the cells and enhance the immune system. Omega-3 is essential for good visual development and retinal function. Sources of omega-3 fish such as salmon, tuna, snapper, mackerel, bleary, sardines, oysters, soy, tofu.

- ZincTras mineral is also called helper molecules. Important role in the transport of vitamin A from the liver to the retina to produce melanin, a protective pigment in the eyes. Zinc is highly concentrated in the eye, especially the retina and choroid, the vascular tissue layer under the retina. The source of beef, lobster, shrimp, eggs, salmon, milk, yogurt, sesame seeds, pumpkin seeds, oats.

- SulfurHelp keep the lens remains strong. Can be obtained from garlic and cabbage family vegetables.

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5 tips on Healthy Eating for Women who have a Slim body

5 tips on Healthy Eating for Women who have a Slim body - There are a number of people who eat a lot, but still thin. We often look enviously when a friend like that. "They are blessed with high metabolism," says Dr. Inge Permadhi, MS, SpGK, clinical nutrition specialist from the Faculty of Medicine, University of Indonesia. However, if people with "talent" who are overweight or have poor metabolism can not be slim? "If we do not eat a lot, yes, do not get fat, right?" he said.

Instead we accumulate envy, it's better to learn from a friend who was slim. They certainly have habits that make the needle scales are reluctant to move to a larger number.

The slim choose foods that contain lots of water
Professor of nutrition at Pennsylvania State University, Barbara Rolls, conduct research on caloric density by making the ratio between the number of calories and weight of food. The result, foods with high water content (which would have more weight), such as fruits, vegetables, soup without cream, and steamed or boiled wheat, has a low calorie, but filling because it is rich in fiber.

Slender women often start eating the appetizer salad or soup in a portion of a lot. As a result, they will eat the main course less. "These habits can cut about 12 percent of total calories eaten plain," he explained. Interestingly, the foods with high water content effectively prevent eating more than drinking lots of water.

Slim knows what suits her body
Research has shown that one-third of Americans on a diet, but 64 percent of the population is overweight or obese. From the figures it appears that we are trying to run the various types of diets, but rarely successful. The biggest difference with the slim majority of people is they have a very specific way of its own, personalized, but effective.

"They've left the mindset of" wrong-correct "and" good-bad ". They're just sticking to a successful way to make weight remained stable," says psychologist Stephen Gullo.

When healthy habits have become part of everyday life, it is no longer needed or counting calories jogging a successful recording distance traveled today.

The slim eating regularly
Slim women will stop eating when the stomach is full, but they also do not let themselves starve. "The case that I encountered more than 15,000 patients, the number one habit that makes people lose control of the food is not eaten in the morning or evening," says Gullo, a lot of looking after patients who have problems with weight.

The same is conveyed by Dr. Inge. "Schedule regular meal must if we want to control hunger," he said. He suggested a minimum of three meals a day. If you want to add a portion of food, although few in number, he cautioned that we still consider the amount of calories in order to stay as needed.

The lean limit choices
Many say, we need a variety of food to meet nutritional needs optimally. However, research suggests Barbara Rolls, a growing number of food choices there are, the greater the desire to eat. It deals with the trend of our senses to be more quickly satisfied with something specific. That is, when eating a large serving of meals, the stomach may feel full and decreases appetite. However, once presented with a tempting menu of other foods, we suddenly feel still have room in the stomach to eat it.

"What happens, when faced with a choice of menu, we will have a sense of satiety that limits continue to shift for each type of food," said Barbara, who also wrote The volumetrics Eating Plan. "We're going to feel 'hungry' for any food that has not been attempted. Especially foods that taste, smell, shape, and texture are different," he added.

Nevertheless, he did not recommend that we limit only eat certain foods in order to stay slim. "We must increase the variety of food from the class of vegetables and fruits are low in calories to keep getting the nutrients the body needs," he said.

The trim is not emotional eating
July Triharto, author Hypnolangsing, reminding us not to eat emotionally. That is, we must understand the body whether it is physically hungry or emotionally hungry just. "Meeting the need for emotional hunger will lead to obesity," he asserted. Recognize the difference between the two types of hunger, one of them to identify the causes of weight gain. If we know the cause, we can prevent it.

"Stress, sadness, anger, loneliness, can make us eat ice cream, chocolate or other foods are fattening," says Stephen Gullo. The trim is usually recognize and avoid it. They seldom keep it at home. "Eating is emotionally usually occurs at home," he added.

Kompasfemale.

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The Risk of Wearing "bra"

the risk of wearing "bra" - female breast consists of fat and glandular tissue that has no bones, the spine is the jib. If you do not choose the breast with the right crutch, in this bra, the burden of your spine worse. The body was bent and posture become disproportionate.

Doctors of chiropractic (spinal cord and nerve specialist), Dr. Rosalina Magieline of Citralife, describes a simple way to recognize your posture disproportionate.
Notice the right shoulder and your left when standing. If not balanced, one higher than the others, it means your posture asymmetric or disproportionate. Checks can also be done through the ear. Try standing without shoes, asking help from others observing you, if your right ear is shorter than the left ear, or vice versa, is also another sign. Asymmetrical posture is one of them is also influenced by factors that do not support the right breast.

"Breasts are not well supported will increase the workload of the spine, which serves to support the entire body. Especially for big women or big breasted. The greater the burden of breast spine also getting bigger," explained the woman who was familiarly called Dr. Magie was to Female Compass on the sidelines of the Right Support Weekend by Sorella in Gandaria City, Saturday (07/01/2012).

The habit of wearing a bra
Dr. Magie explains, habits and perceptions of women who mistakenly associated bras pose some risk. For example, felt no need to wear a bra while at home, but the intensity level of activity is high, such as doing housework. Then wear the wrong bra, not to size, and let it although often feel uncomfortable.

"The housewife who daily at home also need to wear the right bra for high intensity activities. In doing daily activities, the breasts need proper support. If it does not, posture becomes asymmetrical or disproportionate because there is a change of curvature of the spine due to use as a support bra that is not right breast is left constantly, "he explained.

Long-term risk
Use a bra that is not right, if continuously left, pose a risk of mild-to-long term. Because the breast is not well supported, over time will occur behind the neck muscle disorders, neck down, and the waist up.

This risk arises from changes in curvature of the spine as the support of the breast. "If the curvature is not normal, bent body, the nerves are there among these spinal nerves will be squeezed because the holes shrink due to a curved spine before," said Dr. Magie.

Do not be surprised, if you often experience headaches, tingling in hands, pain in hands and back, or even often feel like colds that occur repeatedly. If all of these symptoms are also accompanied by an increasingly hunched posture, curvature of the spine that is not normal, it could be, the cause because you are wearing the wrong bra size.

Dr. Magie acknowledged, a number of problems in the spine that are often experienced by female patients is related to the use of the wrong bra. "Indeed, disorders of the spine does not necessarily directly related to the use of a bra. The medical team must consider and examine more thoroughly. If the therapy is carried out there was no change, could be a problem related to breast support is not good. After checking thoroughly, I often advised to re-examine whether the use was proper bra size, "he admits.

Dr. Magie said, the awareness to use a bra with good and true is still low. It was acquired from the incomprehension of his patients who tend not aware of any relationship of spinal disorders with the use of the wrong bra. Spinal problems caused by breast support was appropriate.

Recognize early symptoms
To avoid long-term impact of supporting the use of breast (bra) that is not right, you can begin to recognize the early symptoms. Recurring soreness, pain in the back of the body that is not improved even if you're massaging, the first signs. When a complaint like that keeps recurring, it could be something wrong with the spinal nerves and even, not just muscle stiffness alone, said Dr. Magie.

"People Indonesia tend to be curative, treat the sick, not preventive," he admits. He added, if the complaint appears repeatedly in the back of the body, can actually be screened. That way, various diseases can be known and may be done early preventive measures or at least avoid the risk of more fatal.

Because, may be the cause of back pain and other spinal problems is the impact of the wrong habits when choosing and wearing a bra.

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Eating Ice Cream Without Make You Fat

Eating Ice Cream Without Make You Fat - The content of milk or coconut milk is high enough in the ice cream often make women think a few times to enjoy ice cream. Milk, coconut milk, and sugar that is high enough it is feared it would disrupt the diet program, so you have to fight hard to resist the temptation of ice cream.

"Diet is actually created to make us healthier, not to torture us physically," said Chef Sandra Djohan to Compass Female, while Wall's events held at the Restaurant Demat Dung Dung, Central Jakarta, Tuesday (10/1/2012). Eating ice cream can be a recreation or a reward to yourself for a variety of success you achieve, because according to Sandra ice cream is like heaven in mouth. "Taste is delicious, the cold, and a soft texture, making the ice cream becomes a reward for yourself," he said.

Actually, okay to eat ice cream while dieting. That must be considered is the amount or dose per sajinya, and the frequency you enjoy ice cream. "For me, when the diet does not need to avoid ice cream, but the most important thing is to be very clever to combine food and solid match," beber graduate of Le Cordon Bleu chef, Paris, is. Read also: Coffee Reduce Risk of Depression

In addition, note also the type of diet is done, and adjust your calorie needs per day. In general, women need about 2000-2200 calories per day to provide energy. To avoid excessive caloric intake during the diet, should reduce the consumption of carbohydrates from rice, and use a few grams of ice cream to complete it.

"Suppose you eat about 150 grams of rice, then in order to keep the road diet but still can eat ice cream, should reduce the amount of rice consumed, and fill with a couple tablespoons of ice cream," he added. For the diet should select the type of ice cream that taste the fruit, because it can meet the needs of vitamins as well as fiber for health, although the numbers are certainly not as much as whole fruit. When you're dieting, you can enjoy ice cream with a dose of about 25-35 grams per day. According to figures nutritional adequacy, in 25 grams of ice cream there are about 51.75 calories, fat 3.125 g, 2 g protein, and carbohydrates 5, 15 gr.

But for the more launch a diet, you should select ice cream containing low-fat milk, and reduced high-fat toppings such as caramel and sugar, biscuits, and cream. "Best ice cream consumption is between 2-3 times a week, so you do not torture because it's forbidden to eat ice cream," he added.

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