There is no living thing can live without water. Although it seems simple, but the water still keep some of the myths and misunderstandings. Find out where the statement is a fact and that's just a myth.
1. People need to drink 8 glasses of water per day.
Myth. Although
drinking water easily available and relatively economical to maintain
body fluids, but a recommendation from the Institute of Medicine says
women need drinking water per day around 2 liters or 8 glasses, and men
about 3 liters or 12 degrees every day.
However, this need not be met entirely from the water. We can also get them from other types of beverages such as tea, milk, coffee, and so on. "No
one can determine from anywhere" eight glasses of water "came from, but
I believe it comes from the recommended daily limits," said Georgia
Chavent, director of the Nutrition and Diet Program of the University of
New Haven.
2. Drinking water helps eliminate toxins from the body.
Facts. Although
not fully functioning drinking water to neutralize toxins, the kidneys
need water to remove certain toxins from the body. If you do not drink enough water, the kidneys were not fulfilled your fluid needs so it can not do its job properly.
"If
the body does not have enough water, the remnants of metabolism will
not be wasted as efficiently as it should be," said Amy Hess-Fischl, of
the Kovler Diabetes Center, University of Chicago. "The impact is the body will store the toxins in the body, not remove it. Though toxins need to be removed for the sake of health. "
3. Bottled drinking water can lead to tooth loss.
Myth. Bottled
water does not cause tooth loss, but usually bottled water does not
contain fluoride, which is added to help prevent tooth decay.
"Fluoride
is an important element in the mineralization of bones and teeth," says
Constance Brown-Riggs, author of the book The African American Guide To
Living Well With Diabetes and nutrition from New York. "With the increasing consumption of bottled water, fluoride is not added, it will increase the possibility of tooth decay."
4. Drinking water can help keep the skin moist.
Myth. Although
drinking water is believed to make people sufficiently liquid so that
it can help the skin stay young and strong, in fact, the amount of water
you drink has only very little effect to keep skin moist. "While it can maintain adequate body fluids, but drink lots of water to prevent dry skin," says Hess-Fischl.
Basically
the skin's moisture level is not specified on internal factors, but
external factors such as the environment and the number of oil glands. The number of oil glands that determine how the level of skin moisture. Water consumption can not even reach the epidermis of the skin, which is the outer shell.
5. Drinking water can help you lose weight.
Facts. Drinking water is not able to specifically trigger weight loss, but it can help the process. Water can replace calorie beverages in the diet, thereby reducing caloric intake. Drinking water can also create a sense of fullness, thereby reducing appetite. Drinking water, especially cold water, may play a role in increasing metabolism.
"A study says drinking water can accelerate weight loss," says Tanya Zuckerbrot, a nutritionist from New York. "Researchers
in Germany found that trial participants can increase metabolic rate by
30 percent after drinking about half a liter of water."
If you want to be healthier, reduce the sugar should be part of your lifestyle. For sweet lovers, maybe not an easy thing to do. But if done gradually, of course nothing is impossible. Here are 5 steps to a small but substantial effect can be more healthy.
1. Reduce added sugar
If you have to add 2 to 3 teaspoons of sugar into your tea or coffee, begin to reduce until only 1 teaspoon.
2. Expand eat fruits
Why should eat a piece of chocolate cake or a pie when the fruit has been able to eliminate your sweet cravings? So make it a habit to eat fruit for your snack daily. Save the chocolate cake or brownies for a special event.
3. Check the hidden sugar
You could reduce added sugar, but you also have to memperhatian food products that turned out to be a potential source of your sugar because it contains a lot of sugar. Products such as jam, bread, soy sauce and tomato sauce may have been if you had not guessed it contains a lot of added sugar. Therefore, you should always check the nutritional information of each product and choose a little sugar.
4. Drinking water
You might like sweet drinks after lunch, but this will actually add your sugar intake. Then choose the water after lunch. In addition to reducing sugar, drinking water can also improve the body's metabolism.
5. Expand the
When the desire to eat sweet you back up, try to walk or exercise. One study showed that athletes lose their sweet flavor to meals after exercise.
When I wake up in the morning, the body does not get the nutrition for a long time during sleep. Therefore, the body needs the readiness of brain energy and stamina to start an activity, namely through breakfast.
Breakfast can increase stamina, concentration studied, the comfort of work and learning. Breakfast also avoid various health problems such as hypoglycemia, dizziness, sluggish, gluttony, obesity, and impaired stamina, and concentration.
Breakfast is very beneficial, especially for school children, which is the age at brain growth and development is good. Chairman of the Association of devotees of Nutrition and Food (PERGIZI FOOD) Indonesia Hardinsyah declare, breakfast especially for the school children of great benefit.
The benefits of breakfast include improved memory and cognition, learning and fighting spirit better concentration, literacy, numeracy, language and logic are better, children are rarely sick and rarely dizziness, and children have the stamina and discipline better.
It is the duty of parents to prepare a healthy breakfast for the kids so that they get the benefits of breakfast earlier. Then how with practical tips to prepare breakfast while fulfilling the requirements of a healthy breakfast? Here are some tips to prepare a healthy breakfast of mine:
1. Waking up early
Breakfast should be from 5 to 9 in the morning. Passing of the hour is not to say the breakfast. Because the benefits of breakfast are very much earlier, try to get up early, about 15 minutes to familiarize you with enough time to prepare a healthy breakfast.
2. Always prepare fruit
Vitamins and minerals are nutrients that a little hard satisfied at breakfast time. By always prepared fruit at breakfast, you're more likely to meet the needs of both nutrients earlier.
3. Give chunks of fresh vegetables
Maybe a bit inconvenient if you have to cook vegetables to get enough fiber, vitamins and minerals in the morning. Instead, you can add a piece of fresh vegetables such as lettuce, cucumbers, or tomatoes to your breakfast menu.
4. Take advantage of packaged foods
If still not had time to also prepare breakfast, you can take advantage of packaged foods that contain whole grains with extra protein, vitamins and minerals. These foods can be either cereal or toast with extra milk.
Breakfast is the most important meal of the day. Breakfast is important because this is the first time eating each day.
So, breakfast instead of origin include food or drink into the body, but also to consider the nutritional content in it.
One egg or one glass of milk for breakfast is still not enough
According
Hardinsyah who is also Professor of Bogor Agricultural University
(IPB), there are still many people who incorrectly interpret breakfast. This may be because there are still many who do not know the benefits of breakfast. Breakfast could not be construed to eat breakfast or drink morning.
At the very least, the breakfast should contain a balance of carbohydrates and protein, plus vitamins and minerals."One egg or one glass of milk for breakfast is still not enough. At
least the breakfast menu can consist of rice, side dishes protein such
as eggs, cucumber slices or tomatoes, apples or bananas sabutir and
drink,
"he said."The need for vitamins and minerals are the most difficult to meet at breakfast. Unlike carbohydrates and proteins are relatively easily obtained only from rice and side dishes. So as much as possible remain insert vegetables or fruits in breakfast,
"he added.Directorate
General Nutrition and Maternal and Child Health Ministry Slamet Riyadi
Yuwono adding that breakfast is very important for children's
intelligence.
"Breakfast is especially important for school age children. At this age, the brain is still developing during the crucial intelligence thought, behavior, and emotional.
"According
to him, the habit of breakfast, school children will be smarter and
will grow to generations to develop the nation and the state. So he has always supported the efforts of the various parties who are always informed about healthy breakfast.
Not only useful for thinking skills, physical activity, and emotional. Apparently, breakfast is also useful to improve discipline. Hardinsyah
confirmed, many scientific studies that prove the importance of
breakfast, but related benefit in improving the discipline has not been
known.
"Breakfast is done from 5 pm until 9 in the morning. So, if you used the breakfast, would get up early, both to prepare and eat. Especially if there is a time limit in school, would be disciplined again, "he said.
Protein is an essential nutrient as builder substances and energy generation. We need it for every function of the body. But not all foods as good sources of protein. Be smart to choose variety of protein sources.
The majority of women need 50 grams of protein per day, while men about 60-70 grams. This amount can be obtained from two to three meals a day. In athletes, pregnant women, and the elderly, their protein needs a bit higher.
According to the Basic Health Research 2010, the majority of the people of Indonesia lack of energy and protein intake, especially in school-age children, pre-teens, teens, and a group of pregnant women, especially in rural areas.
Make sure you meet the body what it needs, but do not go overboard and make it the main source of intake. A balanced diet is the best.
There are many sources of protein, the best known is the meat. According to Anne Wolf, nutritionists and researchers from the University of Virginia School of Medicine, in addition to protein-rich red meat also contains saturated fat and cholesterol. Therefore we should be careful in choosing the kind of red meat.
He suggested that we should choose lean meats. Avoid processed meats such as sausage or already nuget because they contain high salt and fat.
According to Wolf, the best source of protein is actually the egg. In addition to low nutrients and protein is very good. "If you're concerned about cholesterol, can mengasup egg whites only. Fats and cholesterol in the yolk," he said.
Other suggested sources of protein that are low-fat milk and its derivatives, whole grains, nuts, fish, tofu and soy milk, or protein-fortified pasta.
If you are like most people who every night before bed is often desperate to eat something sweet, you are likely experiencing sugar addiction.
Too many sugary foods mengasup not only bad for dental health and weight, research shows the link between excessive sugar intake with diabetes mellitus, high blood pressure, stroke, and dementia.
So, how should limit the sugar we eat every day? Actual levels can be metabolized in the body of every person berbebeda different. But the American Heart Association recommends no more than 6 teaspoons of sugar for women and no more than 9 teaspoons for men.
According to the 2009 survey conducted by the American Heart Association, the average American mengasup 22 teaspoons of sugar every day, the majority coming from soft drinks. No wonder the obesity epidemic sweeping the country.
In fact, once we got used mengasup too much sugar, getting more and more difficult to stop. "Sugar addiction is a real phenomenon," said Nicole Avena, PhD, a researcher at Princeton University food addiction.
He explained that the research showed the chemical changes in the brain after we mengasup sugar. The reaction is similar to that after a person uses drugs.
"Food and drink sugary activate reward centers in the brain that gives the sensation of happiness. We become addicted to because they want to repeat the feeling pleasure anymore," he said.
Sugar is almost contained in a variety of foods, even foods that do not taste sweet like salad dressing, sauces, pasta, and bread.
Jacob Teitelbaum, author of Beat Sugar Addiction NOW! is a doctor of internal medicine who has long been researching sugar addiction. He identifies four types of sugar addiction.
1. People who are always feeling tired and looking for sugar to increase energy.
2. People who become irritable when the distance between each meal too long and always choose the sources of sugar as a snack.
3. People are always difficulties restrain appetite something sweet.
4. People who experience hormonal imbalances and choosing sugar to restore mood.
"Often feel anxious, tired, and really wanted to eat sugar is sugar addiction signs," says Teitelbaum.
He said there was no sugar levels already diasup every day as a marker of a person's addiction. All depends on how you feel when somebody can not get any food containing sugar.
To reduce the craving, try to divert the desire sweet foods by drinking enough water, avoid soda, and eat in a balanced way. Some kecandungan caused by stress, therefore control the stress.
The association between fish consumption and the level of intelligence and health has long been recognized. It turns out the secret ingredient in fish play a role in the prevention of many diseases is fish oil.
Fish oil, found in fish or supplements containing fat. Fat in fish is a liquid, so called fish oil.
Research
shows many benefits of fish oil for health, but the scientific evidence
shows greatest benefit to fish oil for heart health.
The
study also mentions the beneficial fish oil lower blood fat levels of
triglycerides, slow the hardening of plaque formation of blood vessels,
lowering blood pressure and preventing stroke in patients with heart
disease.
Because
the greatest benefit from fish oil contains anti-inflammatory, omega-3,
experts believe fish oils are also effective in preventing inflammatory
diseases such as rheumatoid arthritis, osteoporosis, and so on.
Another
benefit of fish oil that is known is to maintain eye health, reduce the
risk of rejection after heart and kidney transplantation, reducing
symptoms of depression, concentration problems, severe mental illness
schizophrenia, or bipolar disorder.
Our bodies can not make omega-3, so to get the required number we should mengasup foods that contain omega-3 supplements. In addition to fatty fish, omega-3 is also found in walnuts, canola oil, olive oil, flaxseed, and soy beans.
Compared to vegetable sources, omega-3 derived from animal remains the best. This is because fish oil has two essential acids, namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). While the only vegetable source fatty acids aplha-linolenic acid (ALA). Research showing the benefits of EPA and DHA is much greater than ALA.
Although
natural sources, ie eating the fish directly, is considered better than
supplements but you should be aware of the possibility of fish
contaminated with mercury or heavy metals.
To work around this, choose small fish, such as sardines, which contain fewer toxins because they are in the food chain. The bigger the size of the fish, the greater the likelihood it contaminated.
If you want to buy fish oil, choose products that are high quality and have a good reputation.
Soda including many people's favorite drink because it tastes sweet and fresh sensation. However, do not think of soda as a healthy drink. Various studies have shown the impact of a series of soda.
Why do we need to say no to soda ?
Contains no nutrients
According to M Keri Gans, nutrition consultant and spokesperson for the American Dietetic Association, soda does not contain any nutrients except sugar and calories. In fact, diet soda also does not provide positive benefits to the body. To quench your thirst, you may prefer water because it can merehidrasi body without adding calories.
Cause obesity and diabetes
Soda contains high fructose corn syrup, a sweetener that is associated with the occurrence of excess body weight. Ability to consume soda also increases the risk of type 2 diabetes. It happened because of the sugar content in soda and its effect on the body's hormones. Research also shows, such as artificial sweeteners used in soda can increase appetite.
Damage teeth
As we sipped the soda, the sugar content in it will coat the teeth along with the bacteria in the mouth which then would form the acid. Both regular soda and diet soda also contains carbolic acid that will damage the tooth enamel, causing cavities and tooth loss.
Weaken bones
Most sodas contain phosphorus and caffeine. Both are believed to contribute to the occurrence of osteoporosis, bone fragility alias. Mixing soda in milk or other beverages can also reduce bone calcium.
Organ damage
Research shows that consuming soda associated with chronic kidney disease, metabolic syndrome, and fatty liver.
Being in the program to lose weight so many reasons to avoid eating on top at 8 pm. They argued that eating too late will make the calories saved and converted into fat.
In fact, the calories do not know time. "The body will digest and uses calories the same way both at morning, noon, or night," says Mary Flynn, a researcher from the diet Miriam Hospital, USA.
He explained that the calories it will be stored in the body longer if after we eat and then we sit or sleep. However, the next day when we berakivitas, let alone exercise, the body will use the calories that had saved it.
Still, Flynn does not suggest we eat at night. The reason, in a state of tired and sleepy we tend to choose unhealthy snacks.
Diet does not mean to starve. If we are used to avoid eating or eat too little, then when there is no incoming energy, the body will dismantle energy reserves are taken from the muscle. Consequently, the body so easily tired and disturbed activity.
In addition, the metabolism will decrease and when you return to the original diet, easy weight gain and returned to the original weight.
If you often feel hungry even after dinner, try to replace the booster snack healthier stomach, such as replacing ice cream with cereal or fruit.
You may have heard the familiar: we shaped by the food we eat. When talking about the condition of the skin, the skin is a reflection of the quality of the diet owned.
These are foods that if diasup too often can reduce the beauty of the skin.
1. Processed foods
During processing, live enzymes and nutrients in the food will be reduced and even disappear. Therefore, if you want the skin looking bright, eat only quality food ingredients. Foods that contain high water, especially fruits and vegetables, will help to moisturize the skin, regulate oil production and helps detoxification.
2. meat
Whenever possible, buy organic meat. Some types of meat animals known to be given additional hormones in food, even antibiotics so they are not easy to get sick. If you eat meat, then additional components in the feed tenak can cause hormonal imbalances that can trigger acne and inflammation.
3. fried
If the oil is heated in a high temperature, then the oils and fats will oxidize and will go into our bodies through food. The oil used repeatedly for cooking is not recommended because the fat is very thick and difficult to detox the body. Besides bad for blood vessels, the habit of eating fried foods will also make collagen and elastin slow production so skin looks loose and dull.
4. excessive sugar
Sugar weakens the immune system so the body is not able to fight the bacteria to the maximum, including the bacteria that cause acne. In the body, sugar is acidic so that more harmful bacteria that live. This means more toxins and make skin dull. In addition, foods that contain high sugar also causes rapid blood sugar levels rise so much circulating insulin levels in the blood. Recent studies have shown it will also trigger acne.
5. excessive caffeine
The study showed that consumption of 2-3 cups of caffeinated beverages per day will trigger the pituitary adrenocortical responses that will increase the level of cortisol in the body. Excess cortisol hormone (known as a stress hormone) has been shown to accelerate the process of aging and skin damage. Coffee is also a diuretic and causes the body to dehydrate the skin so that the appearance was so disturbed.
Although simple color, white, but milk has many advantages. Viewed from the aspect of nutrition and health, this is a delicious liquid super drink that is able to maintain healthy bones and teeth, protein, minerals and vitamins, to the basic ingredients for beauty therapy.
The use of animal milk cow as human food has been known for a long time. In the year 8000 BC, the nations of the Middle East began to domesticate cattle and sheep for milk taken. Turks even have long mastered the technique of processing milk into cheese for consumption. In Indonesia, consumption of cow's milk was introduced in the Dutch colonial period.
There are different types of milk on the market, ranging from fresh milk, pasteurized milk, sterilized milk, milk formula, milk growth, to UHT milk. Form of milk has three types, namely liquid milk, milk powder and condensed milk.
With various types of milk available, certainly not easy to choose the best milk for the family. For the baby until he was two years old, the best course is breast milk (ASI).
For children over two years, according to dr.Yoga Devaera, SP.A, child nutrition is usually met from the daily diet. Still does not mean children are not advised to drink milk, even milk can be a good source of calcium.
"The provision of milk along with other foods will meet calcium needs. But milk is not intended to meet all of your nutritional needs. Son still need to be taught to eat," said a doctor from the Division of Nutrition and Metabolic Diseases, Department of Pediatrics, Faculty of Medicine this.
Due to the complete nutritional content, according to Yoga milk should still be consumed regularly by people of all age ranges.
Compared with other types of milk, fresh milk has a taste the most delicious because the milk fatty acids have not been damaged in the preservation process. But for safety's sake, you should drink the milk will still be heated or sterilized.
Excess UHT
There are different ways of sterilization, the simplest is warming to kill germs. But
according to Hariyadi Prof.Purwiyatno Department of Food Science and
Technology IPB Bogor, low temperature heating is less effective because
it can damage the quality and nutrition of the milk.
"Sterilization
on the combination of high temperature and short time will provide a
high level of microbial inactivation but nutritional substances are
protected," he said at a media event Purwiyatno education about UHT
technology held by Tetra Pak Indonesia in Jakarta some time ago.
The
principle of high temperature and short time is what gave birth to the
techniques of UHT (ultra high temperature) or HTST (high temperature
short time). Heating temperature used in UHT technique reaches 140 degrees Celsius within 4 seconds.
What distinguishes the milk UHT milk is sterile and high temperature heating technique used. In
sterile milk, heating is carried out conventionally, while the UHT milk
with techniques PHE (plate heat exchange) is a fluid milk to the heat
pipe. The technology was invented by Tetra Pak.
According
to Elvira P.Wongsosudiro, Communication Manager Tetra Pak Indonesia,
processing fresh milk into milk UHT done automatically with sterile
equipment and minimize hand contact.
"UHT
milk packaged in aseptic packaging multilapis made airtight so that the
bacteria in the air can not enter into it," said Elvira in the same
occasion.
Packaging multilapis it also makes milk protected from ultraviolet light and fresh milk in it awake. Processing
of fresh milk to UHT milk with these technologies also make UHT milk
does not need preservatives but a longer shelf time.
Added by Purwiyatno, UHT milk has a series of advantages, ranging from a lower protein damage. For information, damage to proteins in processing of liquid milk into milk powder reached 30 percent.
Brief warming in UHT technology also ensures flavor, color, and aroma of fresh milk UHT milk approaching.
Another plus is that the damage can be seen with the eye of UHT milk, milk packaging which seemed inflated. However Purwiyatno suggested that we should always check the presence or absence of changes in color and odor of milk.
Stroke is now the deadly disease which is also common in young people. We can prevent it through healthy diet, such as eating fish, especially those high in fat, a few times a week.
Results of analysis of 38 studies found a strong link between fish consumption and decreased risk of stroke or mini-stroke (transient ischemic attack). The study involved 800,000 people in 15 countries.
Those who eat 2-4 servings of fish per week the risk of stroke or mini-stroke down to 6 percent. While eating fish up to 5 times a week to benefit a reduced risk of stroke by 12 percent.
However, the consumption of fish oil supplements do not provide the same benefits as eating fish.
Other studies have also shown that consumption of fish lower the risk of coronary heart disease.
Fish known to nourish the blood vessel that is rich in nutrient content, ie, vitamins and essential amino acids. In addition, people who often eat fish usually eat less red meat.
What drinks are always presented in the morning? Most would answer the tea or coffee. Although coffee is more popular as pep, but tea, particularly green tea, has a series of benefits that make it obligatory drink in the morning.
Preventing cancer
Small-scale study showed that breast cancer patients given green tea extract for 6 months experienced improvements in a decrease in the spread of tumor markers. In addition, men with prostate cancer who often drink green tea decreased levels of inflammatory benefit.
Healthy heart
Green tea contains antioxidants that are beneficial for lowering high blood pressure. Add lemon juice to get extra vitamin C which helps the body absorb antioxidants.
Vigorous
The scientists found that the mice given the green tea extract had a higher resistance level of 24 percent.
Streamline
Catechins, antioxidants in green tea belly fat erode.
Overcoming allergies
Researchers from Japan have found that EGCG component, other antioxidants in green tea, can improve the body's immune response against allergens.
Improve memory
Research in Kanda found that snails were given water mixed with epicatekin, types of antioxidants in chocolate and green tea, to increase memory. The good news, it will also increase the memory experienced by people who regularly drink green tea.
