BRAYAN

How to avoid high cholesterol in food and list of food that causes high cholesterol.

2010-10-14T23:08:00.004+03:00

High Cholesterol in Food: Cholesterol, a type of fat, is present in all animal cells and is vital for several metabolic processes of the body including hormone and bile production. Cholesterol is a waxy, whitish substance, which is also essential for helping the body to produce and use vitamin D effectively. Bile production helps the body to digest fat and simultaneously absorb vital nutrients. High cholestrol in food can have adverse effect on your health and increase the risk of heart disease. The liver and most cells present in the body produce cholesterol in required amounts, which is then circulated in the blood with the help of lipoproteins. In order to learn ways of avoiding high cholesterol in food, you must first understand the permissible levels of cholesterol in your body. There are two types of cholesterol namely, Low density lipoprotein (LDL) cholesterol and High density lipoprotein (HDL) cholesterol. The first type of cholesterol is called as ‘bad’ cholesterol, as it clogs up your arteries after entering the blood stream. On the other hand, the HDL cholesterol helps in removing the ‘bad’ cholesterol from the bloodstream and is called as ‘good’ cholesterol, as it is good for health. According to health experts, the cholesterol levels in you body should not go beyond 5.5mmols per liter. On an average, about fifty percent of adult Australian population has blood cholesteral level beyond the specified safe limits while more than fifty million Americans have high cholesterol. Cholesterol related health issues are on the rise and have become a major health concern globally.

Food to avoid for high cholesterol: High cholesterol can cause number of health problems such as heart disease, kidney damage, stroke, blindness, and even death. Since liver is the main processing center for cholesterol, it sends back all the unwanted cholesterol from animal fats we have consumed, into the bloodstream. Cholesterol circulated in excess amounts into the bloodstream can build up into fatty deposits causing the arteries to narrow. Complete blockage of the arteries leads to stroke and heart disease eventually. It therefore becomes important to know the foods you need to avoid for high cholesterol. Foods to avoid for high Cholestorol includes foods that are high in saturated fats.

High Cholesterol Food List: Saturated fats that are in animal products are mainly responsible for high cholesterol in the body. As a result, animal products lead the high cholesterol food list. Other foods that are included in the high cholesterol food list are full fat dairy foods, some seafood, and eggs. On the contrary, foods from plants are devoid of Colesterol and hence an important part of a healthy diet.

Food that causes high cholesterol: Everyday food that causes high cholesterol includes fatty meats, cakes, biscuits, pastries, deep fried foods, most takeaway foods, snack foods, and chips. Simple dietary changes can help you avoid food that causes high Cholosterol. You may replace butter with polyunsaturated margarine and may also opt for low fat milk and yogurt to limit your cholesterol intake. You may be able to lower LDL cholesterol by eating oats and legumes. Consult a dietician who can give you a proper food chart in order to have a balanced diet for reducing high cholesterol levels.

Faida za mazoezi kwenye ngozi yako.

2008-09-20T16:44:00.011+03:00

Wote tunajua kwamba ni jinsi gani mazoezi yalivyo muhimu kwetu,Je tunajua kuwa mazoezi ni faida pia kwa muonekano wa ngozi yetu?

Mazoezi yanaongeza blood circulation ambayo husafirisha virutubisho mbalimbali mwilini na pia kuipa ngozi nafasi ya kupumua vema kwa jasho linalo isafisha kupitia vinyweleo vya mwili mzima.

Ndio maana nchi za wenzetu wale wenye uwezo huwa mara nyingi wanaoga kwa kutumia mvuke kwenye chumba maalumu.Wanafanya hivi kwa ajili ya kuisafisha ngozi na kuiacha yenye afya na kuvutia zaidi.

Haya ni baadhi ya maneno ya madoctar watafiti kuhusu ngozi:

“Doctors say, another body part may benefit from regular workouts is your skin. Indeed, from reducing spots, breakouts to fighting the signs of aging, health experts say regular exercise can play a big role in how young and how healthy your skin looks and feels.

"It's no secret that exercise has important benefits for the entire body. But what many people don't realize is that our skin is the largest organ of our body, and thus, the benefits can be enormous," says Audrey Kunin, MD, a Kansas City, Mo., dermatologist and author of The DERMAdoctor Skinstruction Manual.”

Sitaki kupungua mwili ila nataka kutoa kitambi peke yake je nifanyeje?

2008-09-11T14:42:00.004+03:00

Nimepata maswali mengi sana kutoka kwa watu mbalimbali kuhusiana na swala la kupungua sehemu moja tuu ya mwili na hasa kutoa kitambi peke yake bila kupungua mwili mzima,nimeamua kujibu hapa ili kuwapa faida wasomaji wangu wengine.

Kwanza kabisa tujue kwamba kuwa na kitambi na kuwa na mafuta(FATS) mengi mwilini ni vitu vinavyo endana kwa ukaribu sana kwani Fats nyingi mwilini hufanya storage kwenye tumbo na hata kwenda kwenye makalio(matako) hii ni kwa wanaume,na kwa wanawake fat storage hufanyika kwenye misuli ya mikono ya nyuma(triceps),hips,matakoni na baadaye kuhamia kwenye tumbo,

Tafiti zinasema kuwa fats zinazokuwa tumboni ndio fats mbaya kuliko fats nyingine zote ambazo ziko mwilini,inasemekana kuwa ndio fats zinazosababisha higher cholesterol levels,higher blood sugar,heart disease and raised blood pressure.

Kwahiyo sasa unapotaka kupungua jua kuwa unataka kutoa mafuta mwilini kwahiyo ili utoe mafuta ni lazima ufanye mazoezi ambayo yatatoa Fats ndani ya mwili mzima na sio sehemu moja tuu ya mwili,Unaweza ukafanya sana situps na mazoezi mengine mengi ya tumbo lakini tumbo halitapungua bali utalikomaza tuu na mwishoni litakuwa gumu zaidi hata kutoa fats zilizomo.

Ningependa kuwaambia wasomaji wangu kwamba hakuna zoezi la kutoa kitambi peke yake bila kupungua mwili mzima na ni ngumu sana kutoa body Fats kama hutafanya mazoezi ya kushirikisha mwili wako wote kwa muda wa lisaa limoja au dakika 45,kwa kawaida mwili huanza kuburn Body Fats kwa ajili ya kutumika kama enegry baada ya nusu saa wakati unafanya zoezi.

Kabla ya hapo mwili unakuwa unatumia the available energy, kwa mfano wakati ukiwa unakimbia au kuendesha baiskeli baada ya nusu saa mwili wako huanza kuunguza mafuta kwa ajili ya kukupa nguvu ya wewe kuendelea na ndipo hapo tunasema unaburn calories mwilini.

Ushauri wangu kwa wasomaji wangu ni kwamba njia pekee ya kupungua ni kufanya mazoezi yanayo shirikisha viungo vyako vyote kwa pamoja na hakikisha unafanya kwa muda usio pungua lisaa limoja au dakika 45.
Na kama unamwili wa kawaida hutaki kupungua bali unapenda kufanya mazoezi kwa ajili ya afya basi fanya mazoezi kwa nusu saa tuu kwa wiki hata mara tatu sio mbaya utaendelea kuonekana ni mwenye afya na mtanashati na unae jiamini kwa wakati wote.
Nasubiri maoni na mchango wenu asanteni pia kwa kuwa wasomaji wangu wazuri.

Mazoezi ni raha sana hasa kwa muonekano wa mwili wako.

2008-09-05T11:04:00.004+03:00

Ivi unajiskiaje unaposimama na kujiangalia kwenye kioo chumbani kwako ukiwa umetoka kuoga na kuona una mwili mkubwa na haujapangika hata kidogo nyama zimelegea tumbo kubwa (kitambi).Dada zetu hata kama ni hips basi zipo tuu lakini hazieleweki yani kwa ujumla mwili haukuvutii hata wewe binafsi ukijiangalia.Ni wengi sana wanatamani kuwa na miili mizuri na yenye mwonekano wenye afya na kupendeza kama baadhi ya mastaa wakubwa duniani lakini kinachowashinda ni uvivu na kutokujua ni nini mtu unataka na kwanini unataka.Katika maisha ni lazima mtu ujifunze kuishi kwa mipango na kuwa committed yote yatawezekana.

hebu angalia miili kama hii...

Ngoja niwaambieni kitu mwili wa binadamu na akili kwa ujumla unahitaji mazoea tuu na ukishajizoesha kufanya exercise mwili unazoea na siku ukikosa utahisi kama umepungukiwa na kitu kikubwa sana mwilini kwa ajili ya mazoezi na kweli ukiwa committed mazoezi hayadanganyi bwana yani mwili unakuwa na afya ngozi inakuwa safi huna hata haja ya kutumia vipodozi wewe ni mwendo wa rays tuu na unang’aa kama kawaida na utajiona ni mwenye furaha na kujiamini kila wakati.Jaribu leo utaniambia baada ya mwezi mmoja tuu na usikate tamaa kwani matunda ni taratibu taratibu tuu.

SWALI LA KIZUSHI KWANINI DADA ZETU WANAPENDA SANA WANAUME WENYE MIILI YA MAZOEZI(muscular guys) KAMA HII…..?????

Vyakula vya kukwepa (kuacha) wakati unafanya diet (Vyakula vyenye Calories nyingi).

2008-09-03T16:32:00.004+03:00

Ni vema kama tungefahamu kwanza calorie ni nini hasa:

Calorie is the energy supplied by the foods we eat is measured in calories. Calories are units of energy contained in the food and drink we consume. Calories are either burned to produce energy or, if surplus to requirements, stored as fat.

Nafikiri sasa tutakuwa tumepata picha halisi ya nini ninachokwenda kuelezea kuhusu vyakula hivi vyenye calories nyingi mwilini,

Vyakula vyote vina kiwango flani cha calories kulingana na wingi wake(volume),vyakula kama wali,nyama ya kukaanga,chips,maandazi.na all processed foods and desserts vina high energy density hii inamaanisha kwamba vyakula hivi vina calories ngingi sana mwilini in small amount of intake,

Lakini vyakula kama mboga za majani matunda na all high protein foods vina low energy density hii ikimaanisha kwamba vyakula hivi havina calories nyingi mwilini tuvitumiapo hata kama tukila in large amount.

Ni muhimu sana kuzingatia vyakula vya aina ya mboga mboga na matunda kwasababu Matunda mengi na mboga za majani yanaujazo mkubwa sana wa maji na sio calories.mfano hapa ni carrots and grapefruits,na pia vyakula vya aina hii huchukua muda mrefu kufanyiwa digestion mwilini kwahiyo vitakufanya ujisikie umeshiba kwa wakati mrefu zaidi.(kwakizungu tunasema high fiber foods)

Baadhi ya vyakula ambavyo unatakiwa kuvikwepa:

Always kwepa sana kula cheese, cheese ina kiwango kikubwa sana cha fats,inaongeza calories zisizokuwa na umuhimu kwenye sandwiches na salad tunazokula.
Pendelea sana kula vitu vya kuchoma zaidi kuliko vya kukaanga,vyakula vya kukaanga vima more calories na more fats and more sodium.
Pendelea kunywa maji zaidi ya soda,kwakuwa soda zenye sukari zina calories nyingi sana kwa chupa moja tuu utakayokunywa.
Brown bread ni mkate mzuri sana so jaribu kutafuta huu badala ya ile tulio izoeya ya kawaida.
Kwepa sana kula mayonnaise kwani ina calories nyingi sana mwilini,kama unashindwa kuacha kabisa look for low fat mayonnaise.
Pendelea kula vyakula vyenye protein kwa wingi na low fats kwa mfano beans,peas and lentils, white meat,egg white,samaki wa kuchemsha,na maziwa low fat milk or fat free.
Mwisho kabisa usipende kula vyakula vyenye chumvi nyingi pendelea vyakula ambavyo vina chumvi kidogo sana ya kawaida so it will be less sodium too.

Nasubiri maoni yenu kwa wale ambao wanamaswali au wameshindwa kunielewa karibuni sana,na kwa michango yenu pia.

A Brain Exercise You Can Do Right Now

2008-08-31T22:10:00.005+03:00

The brain is the control center of the central nervous system, responsible for behavior

This is an exercise that can strengthen neural connections and even create new ones.

Switch the hand you are using to control the computer mouse. Use the hand you normally do NOT use.

What do you notice?

Is it harder to be precise and accurate with your motions?

Do you feel like you did when you were first learning to tie your shoelaces?

If you are feeling uncomfortable and awkward don’t worry, your brain is learning a new skill.

Try other neural building and strengthening exercises with everyday movements. Use your opposite hand to brush your teeth, dial the phone or operate the TV remote.

Neurobics
Neurobics is a unique system of brain exercises using your five physical senses and your emotional sense in unexpected ways that encourage you to shake up your everyday routines. They are designed to help your brain manufacture its own nutrients that strengthen, preserve, and grow brain cells.

Neurobic Exercises

Try to include one or more of your senses in an everyday task:
Get dressed with your eyes closed
Wash your hair with your eyes closed
Share a meal and use only visual cues to communicate. No talking.

Combine two senses:
Listen to music and smell flowers
Listen to the rain and tap your fingers
Watch clouds and play with modeling clay at the same time

Break routines:
Go to work on a new route
Eat with your opposite hand
Shop at new grocery store.

Mazoezi ya Kufanya Kwa Wale Wanaotaka Kumaliza Vitambi,Kutengeneza(six packs)

2008-08-28T20:46:00.023+03:00

Ndugu zangu leo nataka kuelezea baadhi ya mazoezi ambayo yatakusaidia kukata Tumbo lako vizuri kama yatafanywa vema,ila kaa ukijua kwamba mazoezi haya pekee hayawezi kukupa matokeo mazuri kama hutashiriki mazoezi mengine ya kupunguza mafuta kama kukimbia,kuendesha baiskeli,kuogelea,kutembea haraka haraka,kucheza mpira na mengine mengi soma topic iliyopita,Mazoezi haya ni kwa ajili yakutengeneza masozi(muscles) za tumbo kuwa ngumu na kukupa shape nzuri(six packs),hata kama yanakata mafuta basi ni kwa asilimia ndogo sana kwahiyo usifanye haya mazoezi peke yake ukidhani kuwa ndio utapunguza tumbo hapana.

ONYO
Mazoezi ya tumbo ntakayoyaelezea yafanywe kwa umakini sana kwa watu ambao walisha wahi kufanyiwa upasuaji wowote wa tumbo ikiwa ni wanawake kwa uzazi au kwa matatizo mengine yoyote,kwani yanaweza kukuletea matatizo mengine makubwa zaidi.

Tumbo kama tumbo limegawanyika katika sehemu mbili:Tumbo la juu na Tumbo la chini,Katika mgawanyo huu kila sehemu ya tumbo inamazoezi yake ingawa yapo yale general kwa ajili ya tumbo zima.

katika picha huo ndio mwonekano halisi wa ninacho kisema katika kugawanyika kwa tumbo.

Mazoezi ya Tumbo la juu:
Kuna mazoezi tofauti na mengi ya kufanya kwa ajili ya tumbo la juu,hii inategemea ni vifaa gani ulivyo navyo kama ni GYM au nyumbani,mimi ntazungumzia mazoezi machache ambayo unaweza kufanya sio lazima uwe GYM hata nyumbani ili mradi upate kanafasi kidogo.

Lala na mgongo halafu miguu yako kunja itengeneze V shape huku viganyagio vikiwa chini,na mikono yako yote ikiwa nyuma ya kichwa chako,then nyanyua sehemu ya juu ya mwili(kichwa na mabega) kufwata magoti yako huku ukigeuka upande mmoja baada ya mwingine,fanya marudio mara 7 pumzika sekunde chache isizidi dakika halafu rudia tena mara 7 kwa round 3. angalia mfano huu..

Lala na mgongo kama tulivyoona zoezi la kwanza ila hili tofauti yake sasa badala ya kukunja miguu unakuwa umeinyoosha kama kawaida ila sasa wakati unanyanyua sehemu ya juu ya mwili unakunja na mguu mmoja kuufwata huku mwingine ukiwa umenyooka,mfano wake ni kama mtu ukiwa unaendesha baskeli unavyokunja miguu kwa kupishana,Rudia mara zile zile kama nilivyoeleza kwenye zoezi la kwanza. Angalia mfano huu...

Rudia kulala na mgongo miguu yako kunja kama tulivyofanya zoezi la kwanza ila sasa hili tofauti yake ni kwamba badala ya kunyanyua sehemu ya juu kidogo na kugeuka upande mmoja baada ya mwingine,hili una nyanyua sehemu ya juu ya mwili na kufwata magoti yako moja kwa moja,kwa wanao anza hili ni zoezi gumu kidogo inabidi uwe na mtu akushike miguu ili uweze kufanikiwa kulifanya au kama unamahali unaweza kuchomeka miguu ili kujizuia,lugha ya kigeni tunaita (Sit ups on floor) angalia mfano huu...

Zoezi hili pia unaweza kulifanya kama una bench lako zuri kwa ajili ya mazoezi ya tumbo au kama uko GYM zoezi hili ni zuri sana kama utaweza kulifanya kwani linagusa karibu matumbo yote la juu na lachini,kumbuka kufanya kwa round tatu na round moja fanya mara 7 na ukipumzika sio zaidi ya dakika moja kwa mara moja.angalia mfano...

Mazoezi ya tumbo la Chini:
Hili ndilo tumbo gumu kutoka kuliko maelezo na limekuwa likisumbua watu wengi sana,lakini ukilizingatia kwa mazoezi magumu kidogo kwani hakuna kitu kizuri kiraisi lazima usote kidogo linakwisha na utabaki na umbile lako zuri kama kawaida,(work hard for better Achievements)

Kama kawaida lala na mgongo na miguu yako yote uwe umenyoosha,mikono yako iwe nyuma ya makalio yako then nyanyua miguu yako nyuzi 90 na kuirudisha chini tena fanya hivyo kwa mara 7 na kupumzika sekunde chache na kurudia hivyo kwa mara tatu. hili ni zoezi zuri sana kwa tumbo utalisikia mapema sana tumbo likivuta,angalia mfanoo.....

Lala na mgongo tena na miguu yako nyoosha kama kawaida na mikono yako ikiwa nyuma ya kichwa chako halafu anza kukunja miguu yako yote miwili kuja usawa wa kifua chako na kuiinyoosha tena mpaka chini fanya hivyo kwa mara kadhaa kama nilivyo elekeza juu.
Ugumu wa zoezi hili ni kwamba kuna wakati unahitaji kuwa na mashine ya kukusaidi kulifanya hapa kuna faida kwa wale wanao fanyia GYM kwani naamini kuna vifaa vingi,mfano ni kama ukitaka kufanya zoezi hili hapo chini ambalo pia ni zoezi zuri sana kwa tumbo la chini.

Mwisho kabisa ni zoezi ambalo ni gumu kidogo kwa wale wanao anza ambalo mimi huwa nalipenda sana na huwa nalifanyaga karibu kila mara na lina matunda mazuri sana kama ukifanikiwa kuliweza vema,Nunua roller mashine yako kama hii..
na ujifunze kuitumia kama hivi...

Nashauri ukitaka kufanya zoezi hili basi uwe na mtu karibu akushikilie miguu na uanze taratibu taratibu wala usiwe na haraka utaweza na utakuwa unafanya mwenyewe hata bila kushikiliwa tena ,ni zoezi zuri sana kwa mwili mzima hasa sehemu ya juu ya mwili na tumbo lote kwa ujumla ukisha kuja kuzoea unaweza ukawa unafanya hili peke yake kwa siku kama zoezi la tumbo.

NB

Zingatia sana chakula unachokula usiache chakula kabisa bali epuka vyakula vyenye sukari (mfano soda,ice cream na hata kama ni mnywaji wa pombe basi yakupasa pia upunguze kwanza taratibu taratibu kwani BIA ndio mbaya sana kwa starch yake) nyingi na kama wee ni mnene sana tayari basi penda kula matunda na hata kama utakuwa unakula vyakula vya wanga kama wali,mihogo,ugali na viazi basi ule kwa kiwango kidogo zidisha zaidi mboga za majani na matunda kwa wingi,Pia usiku usipende kula vyakula vyenye wanga mwingi na hakikisha unakaa zaidi ya masaa mawili kabla ya kulala ili chakula kiwe kimesha fanyiwa kazi kabla ya kulala na usiache kula ila ule kidogo kidogo kwa distance ya masaa matatu mpaka manne na kama unafanya mazoezi ya kukimbia au mengine halafu ndio unakuja kumalizia na haya ya tumbo basi ni vizuri zaidi kwani utakuwa umeunguza calories vizuri sana mwilini.
Nasubiri nyongeza kutoka kwenu kwani tunaelimishana nami napaswa kujua kutoka kwenu.

Vitu vya kuzingatia kwa wanao anza mazoezi ya kupunguza uzito(mafuta mwilini (VITAMBI) ) kwa mara ya kwanza.

2008-08-26T22:25:00.014+03:00

Wadau leo ningependa kugusia mambo muhimu kwa wale wanao anza mazoezi kwa mara ya kwanza (beginners) ni nini chakufanya ili wasikate tamaa na kuacha kabla ya lengo na pili wasiumize mwili na kushindwa kuendelea tena kwa siku zinazofuata,kwani mwili wa mwanadamu unahitaji mapumziko yakutosha ili kuweza kuwa na akili na afya njema kwa ujumla.

Kabla sijasema mambo hayo ningependa niwashirikishe kitu kidogo ingawa kiko katika lugha ya kigeni lakini natumaini wengi tunaelewa kama itasumbua basi usisite kusema kwa msaada....

Staying Commited
As in everything we do in our lives. , when it comes to staying healthy and being fit, COMMITMENT is where it starts and finishes. Now more than ever, it is important to stay committed because those who are stressful in reaching their goals and maintaining the body they want are the people who

Can always visualize their goals clearly,
Have inner strength, and determination to archives their goals.

Baada ya kidokezo hicho tuje sasa kuangalia mambo muhimu ya kuzingatia unapotaka kuanza mazoezi:

Jiulize ni kwanini unataka kufanya mazoezi?
Panga muda wako mzuri ili usigongane na shuguli nyingine muhimu za kimaisha.(Asubuhi na mapema Recommended)
Hakikisha mwili wako ni mzima kiafya(huna maleria na magojwa mengine yakawaida)
Tengeneza ratiba yako ya mazoezi,(siku ngapi na ni mazoezi gani utafanya)
Kuwa na malengo(baada ya mwezi mmoja nataka niwe nimepungua kilo 2 mfano)
Hakikisha unapima kilo zako kabla ya kuanza mazoezi(hukutia moyo ukijua umepungua)
Anza kidogo kidogo(yani inaweza kuwa mara 3 au 4 kwa wiki ila iwe ni zaidi ya 30 mnts)
Pata muda wa kupumzika vyakutosha.

Ningependa kushauri kwamba kwa wale wote ambao ndio mara ya kwanza wanaanza mazoezi ya kupungua kwa mwezi wote wa kwanza wafanye mazoezi ya kukimbia tuu na kunyoosha viungo(ingawa zoezi sio kukimbia tuu hata kuogelea ni zoezi kubwa sana nafikiri ndio zoezi number moja duniani linalopunguza uzito haraka zaidi kuliko mengine kwa mujibu wa wachunguzi) ili kuupa mwili taharifa ya nini kinakuja au kuaandaa mwili kwa lugha nyingine wakati huo pia unatengeneza na pumzi yakukusaidia katika mazoezi yanayofuata baada ya hapo.

Unajua kwanini napendelea kukimbia?? its because Running is a free, simple, and healthy outlet for stress.

Angalia list hiyo hapo chini ilivyo onyesha mazoezi mbalimbali na jinsi yanavyo burn calories:

Nasubiri mawazo kutoka kwenu wadau wangu,ningependa kama baada ya wiki nipate majibu kwamba wadau kibao wanafanikisha hili.

Mashindano ya olympic yamemalizika Tanzania tumekuwa wasindikizaji .

2008-08-26T09:42:00.004+03:00

Ndugu zangu Tanzania tumekuwa wasindikizaji kwenye mashindano ya olympic yaliomalizika hivi karibuni nnchini china,
Je hii inatufundisha nini au inatuonyesha nini? Ni kweli kwamba Tanzania hatuna wanamichezo wazuri au ni nini hasa Tatizo letu??
Binafsi nahisi ni mazoezi ya mara kwa mara hatuna ni mpaka tusikie kuna mashindano basi ndio tunaanza kufanya mazoezi,
Ndio maana nasisitiza jamaani watanzania tuamke na sisi tupende kufanya mazoezi na kushiriki michezo mbalimbali Tutaibua vipaji vingi sana vilivyo lala.

Nimependa kugusia hili kidogo tuu ili tujue tuko wapi na tunakwenda wapi??

Hizi ni baadhi tuu ya picha za washiriki wa olympic waogeleaji na michezo mingine.

Vyakula Vyakuzingatia wakati ukiwa unafanya mazoezi ya kupunguza mafuta mwilini.

2008-08-21T14:27:00.010+03:00

Vyakula ni muhimu sana hasa wakati mtu unataka kupungua vema na kuwa na afya,maana walio wengi wana amini unene ndio afya kumbe si kweli. Ni vizuri ukawa na ratiba ya vyakula vya kuzingatia na kujua pia faida zake mwilini sio kula tu ilimradi umekula.Kuna aina mbalimbali ya makundi ya chakula nayo ni kama

Wanga (Carbohydrates).
Protein.
Mafuta (fats and oils).
Vitamini (vitamins).

Carbohydrates ni aina ya chakula ambacho ndani yake kina carbon,Hydrogen na oxygen pia kuna sukari na wanga ndani yake (starches) ambavyo hutumika mwilini kutengeneza nguvu(to produce energy) ,Carbohydrates kwa kawaida hupatikana kwenye mimea (plant Sources). Carbohydrates ikiingia mwilini huvunjwavujwa na kutengeneza glucose ambayo ndio hutumika kuupa mwili nguvu. Nguvu mwilini hutumika katika makundi mawili ambayo ni Ndani ya mwili na Nje ya mwili

Ndani ya mwili ni kama Kupumua,Kusukuma damu,Kusaga chakula na kazi nyingine za mwilini.
Nje ya mwili ni kama Kufanya kazi,Kucheza michezo mbalimbali na shughuli zozote zinazohusiha viungo vyako.

Na carbohydrates hii tunaipata kwenye mimea kama,

Mboga za majani na matunda
Sukari
Mchele
Ugali na vingine vya mfano wa mimea
Spageti
Mkate

Protein ina mchanganyiko wa carbon,oxygen,hydrogen and nitrogen,pia protein ina mchanganyiko mkubwa wa Amino acids. Protein hutumiwa na mwilini kufanya kazi zifwatazo

Kusaidia ukuaji na maendeleo ya kila siku ya mwili katika kuujenga.
Kutengeneza body structures kama muscles,tissues na organs including moyo,mapafu,na organs za kusaga chakula.
Kutengeneza Enzymes,kwa mfano zile zinazosaidia kusaga chakula.
Na hormones mbalimbali mwilini.

Kwahiyo ukiangalia utagundua kwamba protein ni muhimu sana mwilini na inaitajika na mwili sana.kwakuwa husaidia kusaga chakula na hata kukuza mwili wako. NB Watoto wadogo wanahitaji sana protein kuliko kitu kingine kwakuwa huwasaidia katika kukua kwao. Protein hupatikana katika vyakula kama,

Nyama (meat)
Samaki (Fish)
Mayai (Eggs)
Karanga na Maharage.

Mafuta(Fats and oils) ni chakula muhimu sana kwani mwili unahitaji fat kila siku kwa afya na kujisikia vizuri kama unavyohitaji vyakula vingine.
Fats inatumika mwilini kwa mambo mengi muhimu kama:

Katika muundo wa chembechembe hai za mwili (cell structure)
Kutengeneza nerves na akili.(the brain is 40% fat)
Kuupa mwili joto
Kutengeneza sex hormones
Kunyonya baadhi ya vitamini kama A,D,E and K

Mafuta (fats and oils) hupatikana kwenye..

Animal meat
Fish
Vegetable oil
Parachichi
Njugu

Vitamins na Minerals ni vitu ambavyo vinapatikana katika aina mbalimbali ya vyakula,kwahiyo kwa kula vyakula tofauti unaweza kupata vitamins nyingi na minerals za kutosha kwa afya.
Minerals zinafanya mambo mengi sana mwilini ikiwemo kujenga mifupa na meno,kurekebisha mapigo ya moyo na kusafirisha oxygen kutoka kwenye mapafu kwenda kwenye tissues.

Kwakula matunda kama haya na maziwa basi utakuwa umeupa mwili wako vitamins na minerals nyingi na zakutosha kwa afya yako.

NB
Katika makundi yote haya ya chakula niliyo yataja ni muhimu sana kuzingatia na kuhakikisha unapata kila kundi katika mlo wako wa siku,na pia ni vema kuzingatia kiwango unachokula kama nilivyosema katika topic iliyo pita kwamba usipendelee kula sana mpaka usikie tumbo limejaa,bali kula kidogo kidogo kwa nafasi ya masaa mawili mpaka matatu.Pili uzingatie maji yakutosha mwilini penda kujizoesha kunywa maji mara kwa mara na usipende kunywa maji mara tuu baada ya kumaliza kula kwani wataalamu wanasema kwamba maji baridi yanapokwenda tumboni system ya tumbo huanza kuyapooza kwanza maji ili yawe katika joto linalotakiwa kwa ajili ya kuingia kwenye system ya mwili,kwa wakati huo chakula kinakuwa kimesubirishwa kwanza kitu ambacho hakishauriwi kiafya.

Jaribu kubalance vyakula vyako kama jamaa hapo juu.

Mwisho kabisa ni kuzingatia mazoezi kila asubuhi,najua itakuwa ngumu kwa wanaoanza mara ya kwanza,Ntakuja na topic kuhusu jinsi ya kuanza mara ya kwanza mazoezi( Beginners)
Maana usingizi wa asubuhi si mchezo kama huna malengo inakuwa kazi kweli kweli....

Njia mbili za kupunguza mafuta mwilini (Body Fats)

2008-08-19T12:30:00.004+03:00

Miili kama hii kwakweli ni hatari ukiona unakaribia au umefikia hapo jua uko
hatarini sana kwa magonjwa mengi na yahatari sana kwako.

Kama inavyojulikana mafuta mengi mwilini sio mazuri na asilimia kubwa ya watu duniani wana ugua magonjwa yanayosababishwa na kuwa na mafuta mengi mwilini,hizi ni baadhi ya njia kama mbili tuu za kupunguza body fats.

1. Fanya mazoezi asubuhi kabla ya kuanza shughuli zako.

Unapoamka asubuhi hakikisha unafanya mazoezi kwa muda usio pungua nusu saa au zaidi,Tafiti zinaonyesha kufanya mazoezi asubuhi kunasaidia kupunguza fat mara 3 zaidi ya muda mwingine wowote.
Na hii ni kwasababu mchana mzima mwili wako unapata nguvu(Energy) kupitia wanga(carbohydrates) ambao unaupata katika vyakula unavyokula siku nzima,Lakini unapolala usiku mwiliwako unatumia carbohydrates yote kama energy katika kazi mbalimbali za mwili zinazofanyika wakati umelala,

Kwahiyo wakati unaamka asubuhi mwili wako unakuwa hauna wanga (carbohydrates) kama energy yakutumia kwa wakati huo,
sasa kinachotokea hapa ni kwamba mwili wako utaunguza (burn) mafuta (Body fats) badala ya energy,Kwa maana hiyo basi ni vema ukafanya mazoezi asubuhi ili kuunguza mafuta ya mwilini vizuri zaidi,usinywe chai au kula kwanza kwani badala ya ku burn fats utakuwa unatumia carbohydrates ambayo umeipata baada ya kula kama chanzo cha nguvu kwahiyo huta unguza mafuta.
Na kitu kingine kizuri kufanya mazoezi asubuhi ni kwamba utafanya metabolism yako iwe fresh siku nzima na utajiskia ni mwenye furaha na umechangamka siku nzima,Na metabolism yako ikiwa fresh basi utaburn more calories kwahiyo utaloose weight vizuri sana.

2. Hakikisha unakunywa chai baada ya kumaliza mazoezi yako (workout)

Hii ni njia nyingine yakufanya metabolism yako iwe fresh siku nzima,Baada ya kumaliza kufanya mazoezi asubuhi hakikisha unakunywa chai ili kuiwezesha body system yako kufanya kazi inavyo takiwa,Usiache kunywa chai mpaka mchana kwakuwa ukifanya hivyo mwili wako hautafanya kazi inavyotakiwa metabolism itakuwa slow kwahiyo huta weza kuburn extra fats mwilini,
Njia rahisi ya kuelewa ninachokisema ni hivi jaribu kufikiria kwamba mfumo wako wa mwili ni kama fireplace yani moto utaendelea kuwaka vizuri kama utakuwa unaweka kuni inavyotakiwa utaunguza mafuta mengi zaidi during the day kama kutakuwa na kitu tumboni kitakachofanya metabolism yako iendelee kufanya kazi kama kawaida wakati wote.Kwahiyo kunywa chai ni muhimu sana hasa baada ya mazoezi kwani kutakufanya uwe na nguvu siku nzima and inapunguza stress level.

ZINGATIA

Badala ya kula milo mingine miwili tuu kwa siku yani lunch and dinner,jaribu kula milo midogo midogo(small meals) minne(4) mpaka mitano(5) kwa nafasi ya masaa mawili(2) mpaka matatu(3) kwa siku nzima.kumbuka mfano wa fireplace niliyo kupa ,kwa kula hii milo midogo utakuwa kama unaweka kuni zinazotakiwa kufanya moto uwake vizuri yani your metabolism itakuwa inaburn more calories kwa siku mzima.Usi haribu mfumo wako wa chakula kwa kukaa na njaa halafu unakuja kula bonge la lunch au Dinner kwa kufanya hivyo utakuwa unakosea sana.
hakikisha metabolism yako inafanya kazi siku nzima bila kukosa kitu tumboni.
Wengi wetu tumekuwa tukikosea sana hapa unakuta mtu anafanya mazoezi sana halafu anasema mbona hapunguii???
Tatizo ni kutokujua kwetu kwamba kushinda na njaa ndio kupunguza mafuta kumbe sio kweli chakufanya ni kufanya mazoezi na ule vyakula vyenye afya na sio chips mayayi au vile vyenye mafuta mengi au sukari nyingi na pia kula kwenyewe kuwe ni kidogo kidogo kwa distance ya masaa 2 au matatu.sio mtu anashinda na njaa mchana kutwa then usiku anakuja kula bonge la chakula analala,hiyo haifai kabisa,
Na pia ukimaliza kula usiku hakikisha unakaa masaa mawili mpaka matatu kabla ya kuingia kulala ili kuwezesha chakula kusagwa kwanza.Jaribuni hili mtaniambia,Nasubiri mchango wenu.

Najua wengi tunatamani sana kuwa na miili kama hii,Nakwambieni ukweli hakuna kinachoshindikana bali ni uvivu wetu tuu.

2008-08-18T11:33:00.009+03:00