Monday 2 March 2020

[www.keralites.net] [Rare] The Power Of Ass****

 
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[www.keralites.net] PUMPKIN SEEDS NUTRITION FACTS

 





    
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Pumpkin seeds nutrition facts

Pumpkin seeds (pepita) are edible kernels of fruit pumpkin. The seeds, in-fact, are concentrated sources of many health-benefiting vitamins, minerals, anti-oxidants, as well as an important essential amino-acids such astryptophan, and glutamate.
Pumpkin fruit is a squash-like gourd in the Cucurbitaceae family of vegetables native to Mexico. Scientific name:Cucurbita pepo. In the Central Americas, hulled and gently roasted pumpkin kernels are popularly known asPepita.


pumpkin seeds - pepitaspumpkin kernelspumpkin fruit
Pumpkin (whole) seeds. Note for whole seeds with ash-white color husk.Pumpkin kernels. Note for olive green color kernels.Mature pumpkin fruit.
(Photo courtesy:terren)


The pumpkin fruit, in general, is grown as a field vegetable crop. Its seeds, at the same time, have been in use as food, and to extract pumpkin seed oil since centuries. In fact, in some parts of central Europe (Styrian province in Austria, Slovenia and Hungary), pumpkins are being cultivated solely for their seeds, as a major oil-seed crop, at a commercial scale.
Generally, the pumpkin fruit is allowed to mature completely in order to obtain good-quality seeds. Each fruit contains up to 500 cream-white husky seeds located at its central hollow cavity interspersed in between net like mucilaginous fibers. The seeds are semi-flat, feature typical oval shape with a conical tip. Inside, the edible kernel has olive-green color. The kernels have sweet, creamy, nutty flavor and enjoyed in deserts, as a snack, in savory dishes, etc.

Health benefits of pumpkin seeds

  • Crunchy, delicious pumpkin seeds are high in calories, about 559 calories per 100 g. In addition; they are packed with fiber, vitamins, minerals, and numerous health promoting antioxidants.
  • Their high calorific value mainly comes from protein and fats. Nonetheless, the kernels are especially rich in mono-unsaturated fatty acids (MUFA) like oleic acid (18:1) that helps lower bad LDL cholesterol and increases good HDL cholesterol in the blood. Research studies suggest that Mediterranean diet, which is liberal in monounsaturated fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
  • Pumpkin seeds hold good-quality protein. 100 g seeds provide 30 g or 54% of recommended daily allowance of protein. In addition, the seeds are an excellent source of amino acid tryptophan andglutamate. Tryptophan is converted into serotonin and niacin. Serotonin is a beneficial neuro-chemical often labeled as nature's sleeping pill. Further, tryptophan is the precursor of B-complex vitamin, niacin (60 mg of tryptophan = 1 mg niacin).
  • Glutamate is required in the synthesis of γ-amino butyric acid (GABA). GABA, an anti-stress neurochemical in the brain, helps reducing anxiety, nervous irritability, and other neurotic conditions.
  • Pumpkin seeds are a very good source of anti-oxidant vitamin E; contain about 35.10 mg of tocopherol-gamma per 100 g (about 237% of RDA). Vitamin E is a powerful lipid soluble antioxidant. It prevents tissue cells from the free radical mediated oxidant injury. Thus, it helps maintain the integrity of mucus membranes and skin by protecting from harmful oxygen-free radicals.
  • Pumpkin kernels are also an excellent source of B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. These vitamins work as co-factors for various enzymes during cellular substrate metabolism in the human body. In addition, niacin helps in the reduction of LDL-cholesterol levels in the blood. Along with glutamate, it enhances GABA activity inside the brain, which in turn reduces anxiety and nervous irritability.
  • Furthermore, its seeds contain very good levels of essential minerals like copper, manganese,potassium, calcium, iron, magnesium, zinc and selenium. Just as in pine nuts, pumpkin seeds too are very rich in manganese (provide 4543 mg per 100 g, about 198% of daily-recommended intake). Manganeseis an all-important co-factor for antioxidant enzyme, superoxide dismutase. It is therefore, consumption of pumpkin kernels helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.

Medicinal values of pumpkin seeds.

  • Research studies suggest that pumpkin seeds has DHEA (Di-hydro-epi-androstenedione) hormone blocking actions at the receptor levels. Exposure to high DHEA levels may lead to gonadal tumours. Thus, the seeds cuts the risk of prostate and ovarian cancers in human.
  • In addition, experimental studies suggest that certain phytochemical compounds in pumpkin seed oil may have a role in prevention of diabetic nephropathy (diabetic kidney disease).

 
 






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[www.keralites.net] : EVERY 5th WOMEN needs to read this

 





    
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 DID YOU KNOW? 
Every 5th women needs to read this - how to beat the condition called PCOD/PCOS
According to a study, one in five women (within the reproductive age) runs the risk of suffering from PCOS (Polycystic Ovarian Syndrome) -A hormonal condition that causes cysts to develop around the ovaries and throws ovulation out of sync. Thus many suffer from irregular periods and It can also lead to infertility.
PCOS experts say the condition is lifestyle-related. Sudden weight gain due to excessive sugar intake (which makes one insulinresistant), toxic junk food, stress and erratic sleep habits are just a few causes. "Chemicals in pesticides sprayed on fruits and vegetables can also lead to hormonal imbalance ultimately causing PCOS".
Classic symptoms for many are -weight gain, acne, mood swings, hot flashes, fatigue and low self-esteem. Some to the extent of not having natural period, or ovulation for more than 15 years.
How do you conquer PCOS, Here is an insight.
Exercise regularly
Exercise helps you shed excess weight, correspondingly boosting metabolism and improving insulin sensitivity. "You could walk and lift weights, run on the treadmill. Do it for five days a week for 30 minutes," become physically active.
Nutrition Defeciency :
Research has found that magnesium, calcium and vitamin D deficiency in the body is directly linked to the disorder. Go for gluten free whole grains, green leafy veggies, legumes, nuts, sesame and sunflower seeds to up your magnesium intake. Both calcium and Vitamin D help maintain the female anatomy. Cod liver oil, eggs, salmon, mackerel, tuna and whole-fat yoghurt or other dairy products are good food sources of Vitamin D. Calcium can be found in kale, turnip, collard, and mustard greens. Many times just food intake is not enough.
Beating stress
Anxiety and depression cause hormones to be released into the blood.Hence, stress plays a detrimental role in causing and accelerating symptoms of the disorder. Stress and PCOS can both reduce fertility, gut function, and mental clarity.Both cause weight gain, adversely alter food choices and hinder regular exercise. Reducing stress helps flick the hormonal switch back in your favour. Listen to soothing music, and get adequate sleep.
Sign up for yoga 
Yoga for Polycystic Ovary Syndrome is a powerful strategy. Regular practise can help weight loss, anxiety, depression, detoxification, stress reduction and general wellbeing. Yoga can also help reduce muscle aches, pains and adhesion that plague patients suffering from PCOS.
Addressing Hypothyroidism
A sluggish thyroid is more common in women with PCOS. It can cause weight gain, difficulty losing extra kilos, lack of ovulation and infertility. PCOS and hypothyroidism commonly occur together and can be due to an autoimmune response or nutritional deficiencies. Depending on the cause, one can opt for a course of treatment and follow the recommended diet depending on the severity of the condition.
First signs of type 2 diabetes - PCOS
can be a red flag for the on set of Type 2 diabetes. A part of the problem with PCOS is high in sulin resistance. Resistance in creases insulin levels in the body.
This affects normal ovulation, or limits the maturation process of the released egg, which affects fertility and the ability to con ceive.
- Women who are insulin resistant are four to five times more likely to suffer a miscarriage since the insulin imbalance makes it difficult for the embryo to attach properly to the uterus.
 




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[www.keralites.net] : 5 STEPS TO A FLAT TUMMY IN 7 DAYS

 





    
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5 Steps to a flat tummy in 7 days



5 Steps to a flat tummy in 7 days
Get a flat tummy in one week (Thinkstock photos/Getty Images)

You've been missing your routine at the gym very often thanks to your busy schedule (or plain laziness) and suddenly you realize that in one week you have to attend a wedding. 


You want to wear your favourite saree or figure-hugging dress but are worried about your flabby stomach bulging out. Well, you still have a last option. While you cannot reduce fat, you can lose belly fat by decreasing your total body fat percentage. And you don't have to completely alter your daily habits to get a flat stomach within 7 days!

Step one:

If you want to build muscle and burn fat at the same time, you have to perform circuit training, three days per week. How can you achieve this? Indulge in full body exercises like lunges, push-ups, and pull-ups, for one set of 15 repetitions. Don't forget to follow every exercise with one minute of jumping rope. You should be able to burn around 500 to 600 calories per workout.

Step two:

You have to work on your abdominal muscles three times in the week. Crunches and leg raises for three sets of 20 repetitions should be done. Also, do planks by holding your body in a push-up position on your elbows for 30 to 60 seconds for four sets.

Step three:

The kind of food you will eat in this period is vital in bringing about any change. Natural foods like fruits, vegetables, whole grain breads and pastas, chicken, beef, fish and low fat dairy should replace processed foods full of sugar.

Step four:

To minimize water retention, lower your sodium intake. This means you need to avoid salt. You can flavour your food with other herbs and spices instead.

Step five:

Stressing and anxiety can cause the over-production of a certain hormone called cortisol, which encourages weight gain about the belly area. So try to keep your cool!



 
 


    
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[www.keralites.net] [Rare] The Neighborhood Tramp****

 
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