Top 10 Best High Fiber Foods

Did you ever know about fiber in food?. Fiber is one of the nutrient compounds in food especially foods derived from plants such as fruits, vegetables, cereals and so on. Fiber is very important to our body although fiber is not digested in our digestive system. Fibers in foods as we know it, it is not easily extinguished in the stomach and intestines but it has the properties of absorbing water, cholesterol and slow the absorption of sugar. because of these properties, fiber benefits our health.

Fibers are divided into two types namely soluble fiber and insoluble fiber. both types of fiber are useful to humans. Below, I list some of the benefits of fiber according to mayoclinic.com:-

1. Smoothing the digestive system
2. Prevent constipation
3. Lowering LDL (bad) cholesterol levels
4. Improve blood sugar levels.
5. Helps to lose weight.

Each food containing fiber has a different percentage of fiber. Each type of vegetable has different fiber content and also other types of food such as legumes, cereals, fruits, and seeds. Therefore I have listed the top 10 types of foods that contain the most fibers as shown below according to USDA National Nutrient Database. Number 1 is the most fiber food and so on.

Fruit

1. Persimmons
2. Goji berries
3. Apple
4. Lemon peel
5. Passion-fruit [granadilla]
6. Bananas
7. Figs
8. Peaches
9. Dates
10. Nance
11. Blueberries

Vegetables

1. Cloud ears
2. Seaweed
3. Parsley
4. Hot chile
5. Pasilla
6. Chives
7. Radishes
8. Carrot
9. Ancho
10. Tomatoes

Nut & Seeds

1. Chia seeds
2. Flaxseed
3. Pumpkin seed
4. Sesame seed kernel
5. Coconut meat
6. Breadnut tree seed
7. Almonds
8. Chestnuts
9. Sunflower seed
10. Hazelnuts

Legumes

1. Carob flour
2. Winged beans
3. Hyacinth beans
4. Broad beans [fava beans]
5. Royal red beans
6. Cranberry
7. Peas
8. Lima beans
9. Lupins
10. Mungo beans

Cereal Grains

1. Corn Bran
2. Wheat Bran
3. Rye flour
4. Rice Bran
5. Barley
6. Oat Bran
7. Triticale Flour
8. Bulgur
9. Buckwheat
10. Millet

So please take note and eat high-fiber foods as it helps you take care of your health. I hope this entry will increase your knowledge about dietary fiber

References

1. USDA National Nutrient Database for Standard Reference Legacy Release, April 2018.
2. 2015. Dietary Fiber: Essential for A Healthy Diet. Available at http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983?pg=1. April 2018

Easy Activities That Burns Calories And How Many Calories.

Many people think that just by doing something like jogging, swimming, sporting or going to the gym can burn calories in our bodies. That’s true but that’s not all that burns calories, many more useful and easy-to-do activities can burn calories.

In this post, I will provide some activities that can be done to burn calories and it’s easy to do anywhere. Before that, do we know what calories are and what effect if calories are not burned to our body’s health?

Calories are a unit of energy needed by the body that is absorbed from food or drink that has been eaten. calories burned if we are doing physical activity and without calories, the organs in our body will get a problem and not work properly. calories are like fuel to move our bodies. Just like a car, if there is no fuel then the car will not work or move.

what would happen if calories were not burned or just a few calories burned and we did not do physical activity like running, walking, and so on?.If calories are not used or little is used then non-burned calories will be stored as glycogen or known as fat and will increase our weight. That is why it is very important that we burn calories for our body’s health and we know fat is one contributor to obesity and obesity contributing to some of the most dangerous diseases.Below I will list some easy activities to burn calories easily. everyone can do it.

1. Walking [15minutes] = 61 calories

2. Dancing [13 minutes] = 62 calories

3. Sightseeing in the park [20 minutes] = 64 calories

4. Packing Clothes [30 minutes] = 64 calories

5. Washing dishes [45 minutes] = 120 calories

6. Yoga [45 minutes] = 120 calories

7. Chat on phone while standing [1 hour] = 115 calories

8. Skipping [12 minutes] = 128 calories

9. Cooking [1 hour] = 128 calories

10. Shopping [1 hour 38 minutes] = 241 calories

11. Cleaning using a vacuum cleaner [1 hour] = 243 calories

12. Horse riding [57 minutes] = 243 calories

13. Cleaning up home yard [53 minutes] = 243 calories

14. Walking up the stairs [38 minutes] = 243 calories

15. Running [23 minutes] = 246 calories

16. Biking [29 minutes] = 247 calories

I hope with some of the above activities you can motivate yourself to burn calories and lose weight. do not wait the next day, what do you do now? hope you are successful and healthy.

Is Gardening A Good Exercise? Health Benefits of Gardening.

 

Gardening is something that is tiring and something that makes ourselves dirty and smelly. Anyone who has ever been gardening can feel the tiredness of doing so.Gardening makes our body do movements like pulling, lifting, pushing, and more movements.Did you know that this tiring gardening gives us a lot of benefits to our body?.Throughout this post, I will review the benefits of gardening to our health and with this, you are all interested in gardening as one way to become a healthy person. as we know gardening forces our muscles to move and it actually helps strengthen and ease other organs such as heart and blood circulation. Now let’s look at some of the benefits of gardening as follows:-

BURN CALORIES

Gardening can burn calories in our body. we know that calories are energy units as a measure of how much energy is generated from that calorie and every food and drink has its own calories.If we are gardening for 30 minutes doing work like digging, pulling grass and cutting the flowers then 162 calories burned. So, you do not need to bother to the gym to burn calories, just gardening can help you burn calories.

STRENGTHEN BONES

Gardening is really good for our bones because, in gardening activities, we do heavy work like lifting vases, cutting grass and more. By doing so, it actually helps to condense our bones and strengthen our muscles. with it, we can prevent bone frailty disease called osteoporosis.

PREVENT DIABETES

Gardening can also prevent diabetes because when you are gardening it lowers blood sugar levels and keeps you away from harmful diseases such as kidney problems, nerve damage. Gardening also exposes you to sunlight and through sunlight, our body produces vitamin D. The study found that vitamin D deficiency is one of the contributors to type 2 diabetes.

LOWERING HEART RISK

Heart disease is unpleasant to hear, heart disease is caused by high cholesterol, high blood pressure, and diabetes but by doing such gardening it can help reduce cholesterol and lower blood pressure and next to reduce the risk of heart disease.

HELP TO RELAXATION

Stress is a thing that always disturbs our thoughts and moods so that it affects our health. By doing gardening activities, you can actually relieve stress as when gardening our brain produces hormones makes us more calm, focused and cheerful. In addition, gardening also gives you fresh air like oxygen from the surrounding plants because as we know that plants produce oxygen and oxygen also help to calm our minds.

Your Feet Smell BAD?

Have you ever smell your foot? do you smell scented or vice versa? Foot smelling is a problem that often happens to those who often wear shoes. there may be some who do not have to worry about the problem of stinky feet, but you must remember people around you to care about it. do not be shamed by the rotten foot odor.

For this first post, I will give you some suggestions and guides that need to be done to reduce smelly feet. before that let’s learn a little about the occurrence of stinking foot problem. For those stinky feet just like the stinky breath and really, it’s the farts of the bacteria (I am sorry). The bacteria live on your feet’s skin is called Staphylococcus epidermidis is the same bacteria found in certain cheese types. These bacteria love the warm and moist environments and feed the dry dead skin of your feet then breaking down amino acid into gas. That gas is stinky and makes your feet unpleasant odors. In simple words, these bacteria live on the sweat, they consume it and they break it down then that’s what creates those unpleasant odors. Here some of the guides you need to keep in mind to prevent the smell of stinky feet.

1)   Choose a good socks

• Choose socks that made from cotton.
• Do not use socks made from nylon.
• Always wash your socks after using it.
• Keep in mind to have more than one pair of socks.
• Do not use the same socks repeatedly.

2)   Keep feet clean

• Always wash your feet with soap.
• Apply your feet with a lotion that containing peppermint or eucalyptus to remove fungus on feet.
• Use scrubs to remove dead skin on your feet.

3)  Pedicure (optional)

• Go to any beauty salon that provides pedicure treatment.
• Do it once a month.

4)  Choose suitable shoes

• Nice, beautiful and comfortable does not mean good to the feet.
• Choose shoes that have a good ventilation system.
• To minimize foot moisture, choose shoes made from synthetic materials.

5)  uses baking soda.

• Works to absorb moisture in the shoes.
• Always put baking soda after wearing shoes
• Kills bacteria on your feet by soaking in water with the mixture of baking soda powder.

I hope through the guidance and suggestions from this post, you can reduce the smelly scent of your feet and always check your feet whether it is stinking or not because it shows your personality. DO NOT GET SHAMED BY YOUR FEET’S ODOR. Bye