Carbohydrates (starches and various types of sugar) is the main energy source for the body, and by choosing a balanced diet high in carbohydrates, you can remain active for longer, train harder, not easily tired after exercise, reduces the risk of injury and become more fit.
In order to implement high-carbohydrate diet is balanced properly, there are ground rules:
1. Eat and enjoy the varied types of food.
2. Eat high-carbohydrate diet
3. Carbohydrates (from the starchy maupun sugar) is the most important energy source for the muscles being worked.
4. The body can store only limited amounts of carbohydrates in the liver and muscles as glycogen.
Each time you exercise, your glycogen reserves will be reduced
Choice of food and snacks should be based on high-carbohydrate foods (cereal, bread, rice, potatoes, pasta).
To avoid fatigue and improve your performance on the activity / sport next session, you should:
1. Carbohydrate-rich snack snacks (plus drinking water) is less than 2 hours prior to exercise, such as cereals, fresh fruit, dried fruit, fruit yogurt, fermented milk drinks, wheat bread or a sandwich.
2. Changing the glycogen reserves with high-carbohydrate foods immediately after exercise (approximately 30-60 minutes)-whether it is directly a big meal or just snacks rich in carbohydrates such as breakfast cereal, bananas, bread, jelly, wafer, cereal, juice, or energy drinks.
3. Select and set the time to eat and drink consumption patterns according to your training. The important thing is to always eat healthy foods high in carbohydrates as a whole, so that food choices should be a practical, comfortable, fun and can be eaten! Try to ask for opinions separate from sports nutritionist about food choices that fit for you.
4. Drinking enough water.
* Dehydration is a major cause of weakness. When you are thirsty, you've experienced mild dehydration, so drink before felt thirsty.
* Drink before, during and immediately after exercise, along with increased secretion of fluid during exercise. Plain water is sufficient, unless you exercise for an hour or more continuously. In such circumstances, isotonic fluid intake would be more appropriate. When the color of your urine darkening, drink more. Try to reach an amount equal to the amount of water drunk by the color more clear.
Sabtu, 20 November 2010
Tips for Keeping Food Fitness
Carbohydrates (starches and various types of sugar) is the main energy source for the body, and by choosing a balanced diet high in carbohydrates, you can remain active for longer, train harder, not easily tired after exercise, reduces the risk of injury and become more fit.
In order to implement high-carbohydrate diet is balanced properly, there are ground rules:
1. Eat and enjoy the varied types of food.
2. Eat high-carbohydrate diet
3. Carbohydrates (from the starchy maupun sugar) is the most important energy source for the muscles being worked.
4. The body can store only limited amounts of carbohydrates in the liver and muscles as glycogen.
Each time you exercise, your glycogen reserves will be reduced
Choice of food and snacks should be based on high-carbohydrate foods (cereal, bread, rice, potatoes, pasta).
To avoid fatigue and improve your performance on the activity / sport next session, you should:
1. Carbohydrate-rich snack snacks (plus drinking water) is less than 2 hours prior to exercise, such as cereals, fresh fruit, dried fruit, fruit yogurt, fermented milk drinks, wheat bread or a sandwich.
2. Changing the glycogen reserves with high-carbohydrate foods immediately after exercise (approximately 30-60 minutes)-whether it is directly a big meal or just snacks rich in carbohydrates such as breakfast cereal, bananas, bread, jelly, wafer, cereal, juice, or energy drinks.
3. Select and set the time to eat and drink consumption patterns according to your training. The important thing is to always eat healthy foods high in carbohydrates as a whole, so that food choices should be a practical, comfortable, fun and can be eaten! Try to ask for opinions separate from sports nutritionist about food choices that fit for you.
4. Drinking enough water.
* Dehydration is a major cause of weakness. When you are thirsty, you've experienced mild dehydration, so drink before felt thirsty.
* Drink before, during and immediately after exercise, along with increased secretion of fluid during exercise. Plain water is sufficient, unless you exercise for an hour or more continuously. In such circumstances, isotonic fluid intake would be more appropriate. When the color of your urine darkening, drink more. Try to reach an amount equal to the amount of water drunk by the color more clear.
In order to implement high-carbohydrate diet is balanced properly, there are ground rules:
1. Eat and enjoy the varied types of food.
2. Eat high-carbohydrate diet
3. Carbohydrates (from the starchy maupun sugar) is the most important energy source for the muscles being worked.
4. The body can store only limited amounts of carbohydrates in the liver and muscles as glycogen.
Each time you exercise, your glycogen reserves will be reduced
Choice of food and snacks should be based on high-carbohydrate foods (cereal, bread, rice, potatoes, pasta).
To avoid fatigue and improve your performance on the activity / sport next session, you should:
1. Carbohydrate-rich snack snacks (plus drinking water) is less than 2 hours prior to exercise, such as cereals, fresh fruit, dried fruit, fruit yogurt, fermented milk drinks, wheat bread or a sandwich.
2. Changing the glycogen reserves with high-carbohydrate foods immediately after exercise (approximately 30-60 minutes)-whether it is directly a big meal or just snacks rich in carbohydrates such as breakfast cereal, bananas, bread, jelly, wafer, cereal, juice, or energy drinks.
3. Select and set the time to eat and drink consumption patterns according to your training. The important thing is to always eat healthy foods high in carbohydrates as a whole, so that food choices should be a practical, comfortable, fun and can be eaten! Try to ask for opinions separate from sports nutritionist about food choices that fit for you.
4. Drinking enough water.
* Dehydration is a major cause of weakness. When you are thirsty, you've experienced mild dehydration, so drink before felt thirsty.
* Drink before, during and immediately after exercise, along with increased secretion of fluid during exercise. Plain water is sufficient, unless you exercise for an hour or more continuously. In such circumstances, isotonic fluid intake would be more appropriate. When the color of your urine darkening, drink more. Try to reach an amount equal to the amount of water drunk by the color more clear.
Healthy Tips for Overcoming Flu, Colds and Influenza
Healthy tips to overcome the flu, colds, influenza is actually easy and cheap. It does not even need to see a doctor if it's not necessary. Because this disease is basically a result of i nfeksi virus (viral infection). Virus infection is self-limiting diseases, which means it can heal itself. With mild effort we can overcome the flu, colds and influenza. How to tips to overcome the flu?
Here are some steps that I did. Lho kok me? yes .. because my last two days, ( health consultation ) lying on bed rest because my body is not able to cope with heavy colds and coughs.
Bed rest, try to break in Temat sleep in peace. Leave for a moment all affairs. focus there is the thought that I must recover from this disease. Thus the body's immune system gets a positive energy of positive thoughts as well.
Drink lots of water. Much as strong as you drink. not only white water course, water can warm tea, lukewarm water,
Take vitamins or other supplements. At the time of the flu, the immune system or decreased immune system, need help from outside. This is the time to drink vitamins or honey and others.
Try to eat a balanced nutrition. Avoid fatty and fried foods.
Pray, pray that the healing was given. By praying to stimulate the immune system to enhance immune immunity.
If the steps to overcome the flu, colds has not been successful so ... go to doctor you. The goal went to the doctor has two purposes, namely
Ascertain whether there is another ride infection. Mean? To ascertain whether pure flu infection or infection of other rides. If it was just the flu, colds, cough is not a problem. the problem is that no co-infection with another, such as URTI, DHF, typhus and others. Because the initial symptoms of the disease like flu symptoms. Medical term, flu-like syndroma. So need careful here.
To get the drugs according to symptoms. As a cure for fever, medicine for nasal congestion, for to mengencer phlegm or mucus, and vitamins
May we all avoid the flu, colds and influenza. Hopefully useful tips to overcome this flu blind fellow bloggers, especially those who like to stay up at night. Always healthy and avoid the flu, colds and influenza.
Here are some steps that I did. Lho kok me? yes .. because my last two days, ( health consultation ) lying on bed rest because my body is not able to cope with heavy colds and coughs.
Bed rest, try to break in Temat sleep in peace. Leave for a moment all affairs. focus there is the thought that I must recover from this disease. Thus the body's immune system gets a positive energy of positive thoughts as well.
Drink lots of water. Much as strong as you drink. not only white water course, water can warm tea, lukewarm water,
Take vitamins or other supplements. At the time of the flu, the immune system or decreased immune system, need help from outside. This is the time to drink vitamins or honey and others.
Try to eat a balanced nutrition. Avoid fatty and fried foods.
Pray, pray that the healing was given. By praying to stimulate the immune system to enhance immune immunity.
If the steps to overcome the flu, colds has not been successful so ... go to doctor you. The goal went to the doctor has two purposes, namely
Ascertain whether there is another ride infection. Mean? To ascertain whether pure flu infection or infection of other rides. If it was just the flu, colds, cough is not a problem. the problem is that no co-infection with another, such as URTI, DHF, typhus and others. Because the initial symptoms of the disease like flu symptoms. Medical term, flu-like syndroma. So need careful here.
To get the drugs according to symptoms. As a cure for fever, medicine for nasal congestion, for to mengencer phlegm or mucus, and vitamins
May we all avoid the flu, colds and influenza. Hopefully useful tips to overcome this flu blind fellow bloggers, especially those who like to stay up at night. Always healthy and avoid the flu, colds and influenza.
Natural Disasters in Indonesia
end of the end of 2010 Indonesia hit by natural disasters that shocked the world this natural disaster occurred on Monday, 25 October 2010, began with an earthquake with a strength of 7.2 Richter scale shook the Mentawai Islands, west sumatra that caused a tsunami that swept across mainland Mentawai archipelago boat to fall apart.
These natural disasters cause hundreds of lives have been lost, homes shattered, and it was abolished due to the tsunami disaster Wasior provide a deep sorrow for the local population in addition to losing the property they must be willing to lose relatives.
natural disasters such as this is not a new natural benana first before the tsunami disaster that occurred in Wasior aceh tsunami ever hit the city that claimed to reach thousands of people, and hundreds were injured.
natural becana like this can not be predicted when it will happen but it would not hurt if we to remain vigilant and maintain our world in order to remain stable.
tsunami which occurred on the islands Wasior or aceh lam and other disasters erupakan a warning to us to be more in love with nature.
These natural disasters cause hundreds of lives have been lost, homes shattered, and it was abolished due to the tsunami disaster Wasior provide a deep sorrow for the local population in addition to losing the property they must be willing to lose relatives.
natural disasters such as this is not a new natural benana first before the tsunami disaster that occurred in Wasior aceh tsunami ever hit the city that claimed to reach thousands of people, and hundreds were injured.
natural becana like this can not be predicted when it will happen but it would not hurt if we to remain vigilant and maintain our world in order to remain stable.
tsunami which occurred on the islands Wasior or aceh lam and other disasters erupakan a warning to us to be more in love with nature.
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