1. Berberine

Berberine ta baha precion di sanger y ta mehora e salud metabolico. E ta un extracto di cierto matanan y aunke e no ta masha conoci, e ta un di suplementonan natural mas poderoso riba mundo.Ademas e ta baha e nivel di sucu inclusive e producion di sucu den e lever cu por mehora sensitividad di insulina. E tin mas efectonan positivo riba nos salud manera reduci e LDL Cholesterol, baha e triglycerides y precion cu ta conduci na menos riesgo pa loke ta malesanan di curason.

NOTA: Corda simper consulta cu bo dokter si bo ta tumando medicamento!

 

  1. Curcumin

Turmeric ta un contimento popular cu ta ser uza pa ora di haci curry y dune e color geel pero na India e ta ser uza pa miles di anja caba como un remedy herbal. Tumeric ta contene un substancia biologicamente aktivo cu ta ser jama CURCUMIN cu ta bringa inflamacion y entre otro den e estudionan a mustra di ta efektivo contra ARTHRITIS. Tambe CURCUMIN ta juda cu deprecion.

 

  1. Red Yeast Rice

Ta baha CHOLESTEROL y preveni malesanan di CURASON. Red Yeast Rice ta un exctracto di un tipo di aros ferementa. E por baha CHOLESTEROL cu 34mg, E LDL CHOL cu 28mg , TRIGLYCERIDES cu 35mg y mehora e HDL CHOL cu 6mg. Den un estudio grandi haci bao 5000 patient di curason Chines, a baha e atakanan di curason cu 45%.Un biaha mas, consulta cu bo dokter simper prome cu tuma suplemento.

 

  1. Garlic

Garlic por baha precion y a ser uza pa miles di anjanan pa e Griegonan y e Romanonan. Su componente major ta ALLICIN cu ta super beneficioso pa e curason.

MI MESTER BAI COME GLUTEN FREE ?

Solamente si bo tin e malesa Celiac. Expertonan ta kere cu Gluten no ta causa problema di stoma of sobrepeso…pero si bo por evita cumindanan manera kuki y pan blanco (jen di Gluten) haci esei si.

 

UN GLAS DI BINJA TUR DIA TA SALUDABEL ?

Esaki NO ta conta pa tur hende…un glas aki aya ta juda preveni Stroke, Malesa di Curason y Diabetici pero Alcohol dimas ta causa danjo na e Lever y Curason. Tambe cierto Cancernan pues como hende muhe 1 pa dia y como homber 2.

 

MI POR TRAIN 20 PA 30 MIN SO ?

Si bo por…pruebanan a mustra cu trainingnan intensive pa un tempo kortiku consistiendo di ehercicionan cardio vascular y pa e muskulonan, ta suficiente pa un mihor estado fisiko.

 

AWA DI KRANCHI TA OK PA BEBE?

Sigur cu si….Awa di ARUBA ta ser considera un di e mihornan di mundu!

 

SUCU ?

Baha man mas posibel riba sucu y riba produktonan di suku. Esakinan ta causa sobre peso y malesanan manera precion haltu, Diabetici tipo 2 y Curason.

 

CUMINDANAN CU TA CONTENE CHOLESTEROL

Obesidad, no ta aktivo y mal nutricion tin mas efecto riba bo salud cu por ejempel un webo of seafood. Evita cumindanan cu hopi Trans fat, cetnan manera den carni y cumindanan prosesa.

 

KENTA CUMINDA DEN MICROWAVE TA PELIGROSO ?

Microwavenan no ta radio aktivia bo cuminda ora bo kente ! Loke ta pasa ta ora kenta cuminda den microwave, e cajente ta wordu crea door di movecion di e molekulenan di awa u tin den e cuminda.

 

CELULAR TA CAUSA CANCER NA CERERBRO ?

Tin estudio haci pa mas cu 10anja cu ta indica cu no tin niun conecion entre tumornan di cererbro y uzo di cellular aunke un estudio recien haci a indica un tipo di tumor asosia cu uzo exsesivo di cellular.

 

 

COME VETNAN SALUDABEL

Baha man cu cumindanan cu ta contene vet satura cu ta malo pa bo curasonm concentracion y memoria. Come mas pisca, flaxseed, panda, awakati y olijfi.

 

PROTEHE BO JOINTSNAN

Keda haci ehercicio y tuma suplementonan manera Glucosamine.

SINJA COSNAN NOBO

Sigi un curso, lesa buki, sinja toka un instrument of un lenguaje nobo. Experiencianan nobo lo expande bo mente cu e oportunidad pa alegria y exitacion.

 

NUNCA TA LAAT

No ta importa ki edad bo tini. Si nunka bo no tawa ta un hende aktivo, cuminsa awor. Ehercicio ta algo cu na cualkier edad bo por cuminsa haci y beneficia di djele.

 

SCOHE MIHOR CUMINDANAN

Ora cu nose dad ta subi, nos metabolismo ta baha. Esaki kiermen cu nos mester scohe cumindanan cu ta jen di nutrientenan saludabel manera berduranan, fruta, grano y proteinanan cu ta contene tiki vet.

 

TRAIN CU PESO

Condicion cardio vascular ta importante pero mantene bo musculatura tambe. Hopi estudio a mustra cu training cu peso ta manetene bo muskulonan jong aunke bo edad ta subiendo.

 

DRUMI BO ORANAN

Bo mester drumi 7 pa 8ora pa dia. No haciele un habito pa drumi laat pa bo custuma y despues bira dificil pa bo pega sonjo.

 

Frutanan Citrico – Nan ta contene Vit C y E cu ta un anti-oxidante essencial cu ta juda esnan cu tin rheumatoid arthritis.

2.Berduranan Bladji Berde – Nan (spinazi, kale….) ta contene hopi Vitamin K y jen di anti-oxidante, mineral y fibra.

Wortel – Rico den vitamina A y beta-carotene, ambos tremendo contra inflamashon. Por ejempel, comiendo un wortel curu, por juda bo cu bo thyroid,substancianan inflamatorio y juda bo Igra cu e proceso di detox.

Ginger – Por reduci dolornan muscular y hasta por juda bo contra dolornan caminda cu bo persona no por cu pildonan di dolor manera Ibuprofen.

Tomati – Tomati semper a ser asocia cu menos risico pa cu malesanan di cancer y curason. Tomati ta contene lycopene, un anti oxidante super poderoso !

Salmou (fresco) – Ta contene un consentrashon halto di Omega 3 cu entre otro ta reduci dolor di joint y tambe ta reduci produkshon di substancianan pro inflamatorio.

7 Principles of Healthy Eating

The remedy for eating better isn’t deprivation, blandness, or a rigid diet―it’s incorporating good habits into your life. The key to eating right and maintaining weight is a plan that fits your life. Consider these points…

1. Know Yourself

Some people revel in the art of food preparation. For others, the microwave is a lifesaver. What matters is that you find a healthy way to cook and eat that works for you. If you love a large, sit-down dinner, for example, ignore conventional wisdom that says it’s best to eat lots of small meals (just be sure not to snack all day if you plan to feast at night).

Do You Need to Worry About These 12 Health Symptoms?

Knowing yourself also means planning for pitfalls. If, say, you often nosh while you work, keep food as far from your desk as possible or bring in a healthy snack from home. If your downfall is salty junk food, don’t eat directly from a multi-serving package; take out a handful and put the rest away.

Slight changes don’t feel like sacrifice, says Brian Wansink, a professor of marketing and nutritional science at Cornell University, but they do make a difference: “Eating 200 fewer calories a day can mean 20 pounds of weight lost in a year.”

2. Mix It Up

It’s easy to say “Eat more vegetables,” but what about people who don’t like spinach and broccoli? With a little attention to food prep, even vegephobes should be able to find greens (and oranges and reds) that are appealing.

“People, when they cook, focus on the recipe for meat,” says Margo Wootan, the director of nutrition policy at the Center for Science in the Public Interest. “Then they serve plain steamed broccoli on the side. And that’s boring. You need to put the same care into vegetables.” Wootan suggests dipping Brussels sprouts in Dijon mustard or sautéing spinach, collards, or Swiss chard with garlic―or bacon.

Think about using leftover or fresh vegetables in risottos, soups, casseroles, and stews and putting leftovers in breakfast frittatas or pureeing them with olive oil to make a spread or a dip for a sandwich or an appetizer, suggests Laura Pensiero, who co-wrote The Strang Cancer Prevention Cookbook.

Another benefit of piling on the vegetables is that you can pump up the volume of a meal, even as you trim calories. By adding water-rich vegetables and fruits and substituting leaner cuts of meat in a recipe, you can create lower-calorie, healthier meals–and trick yourself into thinking you’re eating as much as you always have.

3. Eat Less Meat

The mainstays of a healthy diet should be grains, nuts, and seeds, as well as non-starchy vegetables and fruits, rather than meat. Whole grains (oatmeal, brown rice, whole-wheat bread) provide fiber, which aids the digestive system and makes you feel fuller, and B vitamins, which can boost energy and aid metabolism. Nuts and seeds contain nutrients, such as vitamin E in almonds and sunflower seeds, that are otherwise hard to come by. Legumes―including beans, soybeans, peanuts, and lentils―provide fiber, too, along with protein, iron, folate, and other nutrients. Replacing meat with legumes as a protein source is a good strategy for reducing saturated-fat intake.

It’s easier than you think to work these foods into your day. Open up a can of kidney beans or chickpeas and add them to soup, chili, or pasta. Or try a bowl of fortified breakfast cereal, 1 1/2 ounces of shelled sunflower seeds on a salad, or two ounces of almonds. You’ll be one of the less than 3 percent of Americans who get the recommended daily dose of vitamin E.

4. Eat Less Meat

When it comes to fats, there’s perhaps no other area of nutrition in which researchers have learned so much and confused so many consumers in the process. What you need to know is this: Fat has more calories per gram than carbohydrates or protein, so if you’re trying to maintain or lose weight, limit the amount of fat you eat.

That said, not all fats affect the body equally. Polyunsaturated and monounsaturated fats are the “good” fats; they’re found in nut and vegetable oils and oily fish, such as salmon, trout, and herring. They don’t raise blood cholesterol levels and may even reduce the risk of cardiovascular problems. According to the American Heart Association, eating seafood with omega-3 fatty acids, such as salmon and sardines, twice a week may reduce the risk of certain forms of heart disease.

Saturated and trans fats, also known as the “bad” fats, are found in dairy and beef products and palm and coconut oils. The more of them you eat, the higher your risk of cardiovascular disease. Trans fats are also found in French fries and many commercially baked products, such as cookies and crackers, but are becoming less common.

5. Watch Those Portions…

Even as you try to eat foods that are loaded with nutrients, pay attention to the overall amount you consume. Brian Wansink, a professor of marketing and nutritional science at Cornell University, explains that people have three measures of satiety: starving, could eat more, and full.

“Most of the time, we’re in the middle,” he says. “We’re neither hungry nor full, but if something is put in front of us, we’ll eat it.” He suggests announcing out loud, “I’m not really hungry, but I’m going to eat this anyway.” This could be enough to deter you, or to inspire you to eat less.

Restaurants bring challenges, because portions are huge and tend to be high in fat and sodium. “Eating out has become a big part of our diet, about a third of our calories,” says Wootan. “When eating out, we should apply the same strategies we do at home―not on your birthday, but on a Tuesday night when there’s no time to cook.”

One strategy: Share an entrée. You’ll eat a healthier portion size and also save money.

6. Eat, Don’t Drink, Your Calories

Beverages don’t fill you up in the same way that foods do: Studies have shown that people eat the same amount whether or not they wash down their food with a 150-calorie drink. And most beverages don’t contribute many nutrients.

In fact, all you really need is water, says Barry Popkin, head of the division of nutrition epidemiology at the School of Public Health at the University of North Carolina, in Chapel Hill. “In a historical context,” says Popkin, aside from breast milk, “we drank only water in the first 190,000 years of our existence.

7. Cut-Out Packaged Foods and Read Labels

Be aware that three-quarters of the sodium and most of the trans fats and added sugar Americans ingest come from packaged foods.

The trick is to turn a blind eye to all the enticing claims on the fronts of packages―low-fat, low-net-carbs, zero trans fats!―as some are empty, some are unregulated, and some are misleading. Instead, cast a critical eye over the nutrition-facts box. Look first at calories, saturated fat, trans fat, and sodium.

Saturated fat and sodium are presented in grams and milligrams, respectively, and as a percentage of the recommended limit of what we should eat in a day; calories and trans fats are listed simply as amounts. If the numbers seem high, check out a few competing products to see if you can do better.

Note that you may need to multiply if there’s more than one serving in a package and you realistically expect to eat two or three servings. Also read the figures for fiber, magnesium, potassium, calcium, and vitamins A, C, and E. These are the nutrients you need to be eating more of every day.