Sunday 19 January 2020

[www.keralites.net] GETTING YOUR DAILY VALUE OF FIBER, NATURALLY

 





    
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Getting Your Daily Value of Fiber, Naturally 

You've probably heard of fiber, but you may not know exactly what it is and why it is important to get your daily dose. 

Dietary fiber is best known for its ability to prevent or relieve constipation, but this naturally occurring nutrient has other health benefits as well, including lowering the risk of diabetes and heart disease and helping maintain a healthy weight. Fiber includes all the parts of plant foods that our body can't digest, which is it ironically helps get your digestion going. 

There are two kinds of fiber: soluble, the kind that dissolves in water, and insoluble fiber, the type that promotes the movement of material through the digestive system. Most plant-based foods contain both soluble and insoluble fiber, although not in equal amounts, which means it is best to eat a variety of foods rich in fiber. In general, above the age of 50, men should consume 30 grams and women 21 grams of fiber each day. 

Here are the foods that will help you the most with your fiber dose, and you probably eat some of them every day!

appleApples

One medium-sized apple contains about 17 percent of the daily recommended value for fiber intake, about 4.4 grams. Apples also have less than 100 calories and are probably already a staple snack in your diet. Make sure to leave on the skin when you eat the apple, because it contains all of the fiber.

 
 
 
 
Walnuts
 
Only a handful of walnuts contains about 2 grams of fiber, 8 percent of your daily value, and has only 190 calories. Add walnuts to your morning yogurt or pack them as a snack and you're good to go. Walnuts are also great additions to salad and deserts. 
corn

Sweet Corn (Yellow)

A favorite snack of the summer months. Each 6-inch ear of corn has 1..5 grams of fiber in it, and a 12 ounce can has nearly twice that! Eat sweet corn just as it is, or add it to your favorite dishes to get enough fiber in your diet

Oatmeal

A great way to start off the day, oatmeal is high in fiber and so good for you! Not only does 1 cup of oatmeal contain 16 percent of your daily value  and only 160 calories, oatmeal will also help lower cholesterol. You can eat oatmeal plain or add berries to up the fiber content even more!

Lentils

In a soup or as a side, lentils are one of the fiber-richest legumes. They are also great sources of protein, folate, vitamins and iron. Just a cup of lentils contains 63 percent of your daily amount of fiber. 
artichoke


Artichokes

Of course artichokes are good for you! One medium artichoke can provide you with nearly half of the daily recommended amount of fiber, along with a number of other nutrients. Artichokes are also very low in calories, with only 64 calories per medium-sized artichoke, so eat up!

 
 
 
Broccoli

This deep green vegetable is super rich in fiber, with one cup providing over two grams of fiber and 9 percent of the daily value. However, it is important to know that when the broccoli is steamed or cooked, it loses a good deal of its nutritional value and becomes more of a carbohydrate than anything else. So try to consume as much raw broccoli as possible, either in salads or as a snack. 

Shredded Wheat Cereal

Believe it or not, some breakfast cereals can be healthy! One cup of sugar-free shredded wheat cereal contains about 9 grams of fiber, 36 percent of your daily value. 
 
Brussels Sprouts
brussels sprouts
 
If you're not a fan of Brussels sprouts its ok to refrain from this one, but if you do like them or are willing to try, they are an excellent source of fiber and other nutrients. One cup of cooked Brussels sprouts contains about a quarter of the daily recommended value of fiber and are low in calories, only 65 per serving. 

Bulgur Wheat

The fiber-rich cousin of couscous, bulgur wheat is rich in both protein and fiber. One cup of cooked bulgur wheat contains 33 percent of the daily value of fiber, and can be eaten for breakfast, lunch and dinner depending what spices are added to it. 

Brown Rice

Brown rice is rich in insoluble fiber, which can help relieve constipation and help keep you regular. Add it as a side dish to your daily serving of protein and you will take care of nearly 14 percent of your daily value with only one cup. 

Prunes

Dry fruit is traditionally known as a quick source of fiber, but not the amounts you may have thought. About 6 dried prunes contain 3.6 grams of fiber, or 14 percent of the daily value, which is good, but not amazing. However, prunes are full of plenty of other nutrients that make them worthwhile for eating.  

Navy Beans

When it comes to fiber-rich fruits and vegetables, navy beans steal the show. With 19.1 grams of fiber in one cup of cooked beans, you will take care of 76 percent of your fiber intake in a flash!

Raspberries
 
raspberries

Who doesn't love red and sweet raspberries? Well, the good news is that these berries taste great and are an excellent source of fiber. One cup of raspberries contains nearly 32 percent of your daily value and can be enjoyed at any time of the day as a sweet, nourishing, and low calorie treat!

**REMEMBER – Drink enough water to get the most of your fiber intake!**
 

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[www.keralites.net] : THE SURPRISING BENEFITS OF YOGA

 





    
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Hands that serve are Holier than Lips that Pray




The Surprising Benefits of Yoga

You've probably heard before that yoga is good for you, but it does so much more than help you gain flexibility, improve your balance and de-stress. Here are some surprising benefits of yoga that you should know about and which may even inspire you to pick up this healthy pastime!
yoga
1. Prevents and Relieves Stress

Yoga helps you mellow down after a rough day, but you may not know that it is more beneficial to practice before to step out into the busy bustling world. Practicing yoga in the morning or before a big meeting will decrease the chances that you will stress out in the first place.

One study examined the effects of yoga on reducing stress by presenting one group of yoga-practicing subjects and a non-practicing group with the same exam. The results revealed that the yoga group did not have a significant increase in stress, based on their heart rate, respiration and blood pressure, while the non-yoga practicing group did.

2. Improves Your Immunity

Practicing yoga on a regular basis can help you build up a stronger immune system. In one study it was found that postoperative breast cancer patients that practiced yoga did not experience significant immune system depression that is common after surgery and had better odds of a successful recovery from their surgeries.

3. Can Improve Your Relationships

Yoga teaches you patience and compassion, which can have very positive effects on your relationships with others. When your mind and spirit are at peace, you response and react more positively and kindly towards those around you. Yoga will also give you more confidence, you will also be more open to expressing your own thoughts, needs and suggestions. This is the result of the meditative and contemplative time that you are provided with during a yoga session.
yoga

4. Ability to Stay in Movement

Although one hour of yoga may seem to involve less physical exertion than an hour running, the truth is that yoga actually improves your endurance more than most cardiovascular exercises. This is because yoga requires you to hold some positions for a very long time, unless you are doing fast-paced Ashtanga yoga, and this kind of exertion makes your muscles work harder. Also, there is usually a lot of sweating in yoga because of the need to hold the postures, which makes yoga a great way to ease your mind and burn calories.

5. Helps You Make Better Food Choices

Yoga helps lower the levels of cortisol and increases the levels of serotonin in your body, which means that you are less likely to binge eat and more likely to feel happy. As you practice yoga, you will notice that you become more in tune with what your body needs and you will be able to easily avoid those dangerous cravings.

6. Increase Your Strength

If you think that yoga is easy you've obviously never tried it. As mentioned above, yoga usually requires you to hold postures for a long periods of time, which ups your endurance and, on the way, your overall strength. Yoga also works on most every aspect of the body, giving you a more complete workout than targeted muscle work-outs at the gym.
7. Removes Toxins from Your Body

Yoga stimulates the lymphatic system in the body, which helps flush the toxins out of your body. With all the breathing you do in yoga, you may even noticed this happening! Make sure to drink plenty of water before and after you practice yoga to ensure that the maximum amount of toxins are pushed out of your body. Yoga will leave your body feeling lean and clean.

8. Manage Pain

For those with lower back pain, yoga is a natural and excellent way to relieve some of your discomfort. This is because yoga not only focuses on increasing strength and flexibility that will prevent the weakness of muscles in the future, but also because yoga helps calm and makes it harder for the pain to envelop your thoughts. Yoga has also been proven to help a number of other problems, like carpel tunnel syndrome, joint pain and more.
yoga

9. Protect Bone Density

Yoga will give you stronger bones. The strength-baring poses in yoga have the same effect as running or lifting weights in premenopausal women, and doing yoga could reduce the risk of osteoporosis later in life for all individuals.

10. Improve Your Heart Health

Because yoga decreases levels of stress, anxiety and depression, your blood pressure and BMI are also more likely to be healthy. Yoga is also a great cardiovascular workout that strengthens most of the muscles in your body at the same time.

11. Help Asthma


For those with asthma, yoga is a great exercise option. The deep-breathing exercises that are incorporated into most yoga practice increase the stamina of the lungs and raise awareness of how one should be breathing. Thanks to yoga, those that suffer from asthma can realize when they are about to have an attack and calm their breathing before the attack is able to escalate.
yoga

12. Aids Your Digestion

Anyone who practices yoga on a regular basis will tell you that they have better digestion as a result. The twists involved in many of the yoga postures get your organs in motion and your digestion back on track. Do a few twists when you wake in the morning to get your systems going, and you are set to start the day feeling lighter and less weighed down. Then you're ready for your morning yoga practice!

The health benefits of yoga are endless, but most importantly of all, yoga will make you a happier, more patient and compassionate person!
 
 

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[www.keralites.net] The 5 Best And Worst Foods For Acidity

 





    
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[www.keralites.net] SECRETS OF COCONUT WATER

 





    
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 1. The best thing about this beverage is that it contains Zero Cholesterol. It contains minerals like Calcium, Manganese, İron, Zinc, Magnesium, Phosphorus, Sodium and Potassium. It also contains vitamins like Riboflavin, Thiamine and Vitamin C . All these nutrients make coconut a very potent health drink. It is more nutritious than milk, as it has less fats and no cholesterol.

2. Research studies suggest that Cytokinins (e.g., kinetin and trans-zeatin) in coconut water showed significant Anti-Carcinogen ic and Anti-Thrombotic and Anti-Ageing Effects.

3. It is used as intravenous saline fluid in many developing countries and has saved many lives..

The reason that it's possible to be used that way is its composition, which is quite identical to Human Blood Plasma.

4. Coconut water, by its very nature is an İsotonic Beverage. That is, it has the perfect balance of electrolytes in it, which is good for our body due to its right PH Levels.

5. It is an excellent Energy Drink for the old and the sick, who find it difficult to process solid food. It is a Natural Fluid designed to Sustain Life.

Note: When my dogs are sick, I give them coconut drink. The dogs get well.

6. It is better than many processed baby milk products, as it contains Lauric Acid which is an important ingredient of Mother's Milk. This natural beverage can effectively treat Disturbance of the İntestine in İnfants.

7. Anti-Ulcer Properties: Both coconut milk and coconut water exhibit potent anti-ulcer activity against chemicals such as indomethacin, a Non-Steroidal Anti-Inflammatory Drug (NSAID).

8. Blood-Pressuring Lowering Properties: When human subjects consumed coconut water for two weeks, it was found to lower blood pressure in 74% of the experimental group, reducing it by up to 24 points (mmHg) systolic and 15 points (mmHq) diastolic.

9. Anti-Alzheimer's Properties: in an animal model of ovariectomy-induced menopausal changes, coconut water appeared to prevent the decline of brain estrogen (estradiol) levels, as well as the associated accumulation of Alzheimer's disease associated β-amyloid (Aβ) plaque in their brains.

10. Anti-Bacterial Properties: Three novel antimicrobial peptides have been identified in coconut water which exhibited inhibitory activity against both Gram-positive and Gram-negative bacteria.

11. Anti-Gastroente ritis Agent : When sodium is added (ideally sea salt) coconut water has been determined to be an ideal rehydrating agent in countries where medical supplies are not freely available, and where, say, cholera and other severe forms of gastroenteritis persist.

12. Ultimately, coconut makes for an excellent alternative to Sports Drinks, which are increasingly comprised of synthetic ingredients.

13. Its water is also a very good source of B-Complex Vitamins such asRiboflavin, Niacin, Thiamin, Pyridoxine, and Folates. These vitamins are essential in the sense that body requires them from external sources to replenish.

14. A few friends and colleagues' wives who are cancer sufferers testify that they take coconut drink to COOL their bodies after their chemotherapy sessions.

NOTE: IF you buy Coconut water, please look at the ingredients ... should be 100% pure coconut water... nothing else ... no sugar, not anything else.

 

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