Top 5 Healthy food
1 Fibrous Food
According to doctor high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation. Helps control blood sugar levels. ... A healthy diet that include insoluble fiber may also reduce the risk of developing type 2 diabetes. Aids in achieving healthy weight.
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2 Green Vegetables
Leafy green vegetables are an important part of a healthy diet. They're packed with vitamins, minerals and fiber but low in calories. Eating a diet rich in leafy greens can offer numerous health benefits including reduced risk of obesity, heart disease, high blood pressure and mental decline. It also contains antioxidants such as lutein and beta-carotene, which reduce the risk of diseases caused by oxidative stress.
3 Non Veg Food
A non-vegetarian diet has several health benefits because this type of food is rich in protein and vitamin B. Non-vegetarian food strengthens our muscles and helps them grow faster. It also helps to maintain body stamina and hemoglobin. Non-vegetarian foods are rich in protein of high biological value and in Vit B complex, especially B12 which is not available in plant foods. Fish, especially the small varieties are a rich source of calcium.
4 Cereals
Cereals are edible parts of grains such as rye, oats, barley, maize, triticale, millet and sorghum. Cereals are a great source of energy as they can provide us with up to 30 percent of the total calories in the diet. They are also used to make body chemicals like hormones and enzymes. Minerals are rich in sulfates and phosphates of magnesium, potassium, and calcium. They may also contain zinc, copper, and manganese which are very important for body health.Cereals contain both soluble and insoluble fibers. These include cellulose, pectin, and hemicellulose. Cereals are a great way to regulate your blood sugar levels as they decrease the levels of HbA1c. Breakfast made with whole grains is a great way to manage your weight. Due to their lubricating effect in the colons, cereals make sure your digestive tract is clean. Breakfast made with whole grains is a great way to manage your weight. Due to their lubricating effect in the colons, cereals make sure your digestive tract is clean.
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5 Pulses
Pulses actually refers to dried edible seeds such as peas, beans, and lentils. Pulses contain high amounts of protein, fiber, iron, zinc, phosphorous, folate and B-vitamins! Coupled with the fact that they are inexpensive to grow — makes them inexpensive for you to purchase. There are hundreds of different types of pulses grown worldwide, below are a common few to purchase at your local market and keep on hand.
Top 5 workouts to kick off your new exercise regime
1 Walking
Walking is simple, yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood, and lower your risk for a number of diseases (diabetes and heart disease, for example). A number of studies have shown that walking and other physical activities can even improve memory and resist age-related memory loss.
All you need is a well-fitting and supportive pair of shoes. Start with walking for about 10 to15 minutes at a time. Over time, you can start to walk farther and faster, until you're walking for 30 to 60 minutes on most days of the week
2 Swimming
Swimming is a great workout because you need to move your whole body against the resistance of the water.
Swimming is a good all-round activity because it:
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keeps your heart rate up but takes some of the impact stress off your body
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builds endurance, muscle strength and cardiovascular fitness
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helps maintain a healthy weight, healthy heart and lungs
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tones muscles and builds strength
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provides an all-over body workout, as nearly all of your muscles are used during swimming.
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3 Interval Training
This refers to doing almost any type of exercise at a variable pace. For example, if you are walking or doing push-ups, vary the pace of the exercise. You can walk normally for a minute or so, and then speed up a bit, and then return to normal speed several times. For exercises like push-ups, do a few slowly and do others more quickly and, like walking, repeat these faster and slower intervals several times. Interval training helps the body to adjust its aerobic system (heart rate, breathing, and metabolism) to burn more calories to lose weight and strengthen muscles. The basic idea is to vary the intensity within your workout, instead of going at a steady pace.
4 Cycling
Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. You will breathe deeper, perspire and experience increased body temperature, which will improve your overall fitness level. It increased cardiovascular fitness, it increased muscle strength and flexibility, it improved joint mobility, it decreased stress levels, it improved posture and coordination, it strengthened bones, it decreased body fat levels,prevention or management of disease as well as it reduced anxiety and depression.
5 Running
If you are a runner, you know that running has changed your life. It’s not just an activity or exercise, it’s a way of life. While the benefits are numerous, that doesn’t mean running has changed everything. We are still human after all.It strengthens your lung, It also helps to prevent high blood pressure, it strengthens your immune system, it controls your weigh, It physically strong your legs as well as it relieves stress and also increase bone density.
