“น้ำเต้าหู้” กู้ปอด ป้องกันการเกิดโรคถุงลมโป่งพอง

มหาวิทยาลัยเมืองจิงโจ้ศึกษาพบว่า การดื่มน้ำเต้าหู้ และบริโภคเต้าหู้เป็นประจำสามารถจะป้องกันโรคถุงลมปอดโป่งพองเรื้อรังได้ ซึ่งโรคถุงลมปอดโป่งพองมักจะเป็นกับผู้ที่สูบบุหรี่มายาวนาน ทำให้ไอและเกิดเมือกในปอดจำนวนมาก หายใจมีเสียงหวีด รู้สึกปวดแน่นหน้าอก หอบและอาการอื่นๆ

ผู้ที่บริโภคผลิตภัณฑ์เต้าหู้เป็นประจำ วันละไม่ต่ำกว่า 75 กรัม จะได้ประโยชน์ต่อร่างกายมากที่สุด ซึ่งพบว่าผู้ที่บริโภคอาหารทำด้วยเต้าหู้วันละไม่ต่ำกว่า 50 กรัม ยังจะช่วยป้องกันโรคถุงลมปอดโป่งพองได้ด้วย

ผลการวิจัยแสดงว่า การบริโภคถั่วเหลืองเป็นเวลานาน จะช่วยบำรุงปอดให้แข็งแรงและลดโอกาสของการเป็นโรคถุงลมปอดโป่งพองลงอีกด้วย

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นานา ผลไม้บำรุงเลือด เพื่อผิวสวยสุขภาพดี

ผลไม้หลายชนิดมีประโยชน์ที่ไม่ใช่แค่ให้วิตามิน หรือทำให้ผิวสวยแต่มีดีกว่านั้น เพราะว่า ผลไม้บำรุงเลือด เป็นอย่างดี แถมยังช่วยสร้างสุขภาพให้ดีขึ้น ตามมาอ่านเรื่องน่ารู้ของบรรดาผลไม้ที่ช่วยบำรุงเลือดเพื่อผิวสวยสุขภาพดีกัน

สตรอว์เบอร์รี
เป็นผลไม้ของโปรดของใครหลายคนเพราะมีรสชาติหวานอมเปรี๊ยว ทานทีไรก็สดชื่นทุกที ซึ่งรสชาติเปรี้ยวที่ว่านั้นก็มีคุณสมบัติของวิตามินซีที่ช่วยในการบำรุงเซลล์เม็ดเลือดแดงนั่นเอง รวมถึงตัวเมล็ดเล็กๆ ในผลสตรอว์เบอร์รี ยังช่วยในการลำเลียงออกซิเจนในกระบวนการขจัดเลือดเสียอีกด้วย ดีขนาดนี้ใครจะอดใจไหว

ทับทิม
เป็นผลไม้ที่มีคุณสมบัติหลากหลาย หนึ่งในประโยชน์ที่แสนดีของทับทิมคือช่วยรักษาอาการของผู้ป่วยเบาหวานเพราะมีคุณสมบัติในการช่วยกักเก็บเซลล์เม็ดเลือดแดง ช่วยลดระดับอินซูลินในกระแสเลือด สร้างระบบไหลเวียนโลหิตให้เป็นปกติ ทั้งยังสร้างผิวพรรณสดใสเปล่งปลั่งขึ้นอีกด้วย

แตงโม
กินทีไรก็สดชื่น ชื่นใจทุกทีก็ต้อง “แตงโม” นี่แหละค่ะ และแตงโมก็ยังมีประโยชน์ในการช่วยบำรุงเลือด เพราะมีกรดอะมิโนอาร์จีโนน์ (Arginine) ที่ร่างกายเปลี่ยนให้เป็นสารในตริกออกไซด์ (Nitric oxide) ที่ช่วยทำให้เลือดสมบูรณ์ขึ้น รวมถึงยังช่วยป้องกันภาวะกล้ามเนื้อหัวใจตายและหลอดเลือดแข็งตัว

กล้วย
อีกหนึ่งผลไม้ที่มีประโยชน์สารพัด ทั้งช่วยในการขับถ่าย อิ่มท้องแล้ว ตัวแร่ธาตุแมกนีเซียมที่อุดมอยู่ในกล้วย ยังช่วยบำรุงผิวซีดให้กลับมีเปล่งปลั่งดูมีเลือดฝาด ที่สำคัญการทานกล้วยเป็นประจำยังช่วยลดความเสี่ยงเป็นโรคมะเร็งเม็ดเลือดขาวได้อีกด้วย

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Mistakes That Make Your Face Mask Less Effective

New normal after coronavirus pandemic woman with trendy mask.

Mistake 1: Forgoing a Mask

Anyone ages 2 and older should wear a cloth face covering around people outside of their household, per the Centers for Disease Control and Prevention (CDC).

It’s particularly important “in high-risk places where it’s difficult to socially distance,” Kate Grabowski, PhD, an assistant professor in the department of pathology at Johns Hopkins University in Baltimore, tells LIVESTRONG.com. She allows that there’s probably not a lot of benefit to wearing a mask if you’re, say, running alone in the woods.

The mask acts as a barrier, preventing infectious droplets from landing on other people or making their way into the air, according to the CDC. This is key, because COVID-19 is spread most often through respiratory droplets or aerosols (as opposed to shared surfaces), and the closer together people are, the higher the risk of transmission, according to a September 2020 review in the Annals of Internal Medicine.

The potential for airborne spread of COVID-19 is particularly worrisome in enclosed, crowded or poorly ventilated spaces, according to a July 2020 commentary in Clinical Infectious Diseases signed by more than 200 scientists.

“Handwashing and social distancing are appropriate, but in our view, insufficient to provide protection from virus-carrying respiratory microdroplets released into the air by infected people,” the authors caution.

Wearing a cloth mask in such venues won’t eliminate infectious emissions, Donald K. Milton, MD, DrPH, professor of applied environmental health at the University of Maryland School of Public Health in College Park, Maryland, and a co-author of the commentary, tells LIVESTRONG.com. “But if everybody’s doing it and if you ventilate those spaces, the amount of exposure will go way down, the risk of infection goes way down and we won’t have these super-spreading events.”

Mistake 2: Wearing a Mask That Doesn’t Fit

It’s almost impossible to avoid images in the news or real-life encounters with adults and kids wearing masks with their nostrils exposed. Sometimes you’ll see people whose masks slip down as they’re speaking.

“Make sure your nose, your mouth and your chin are covered when wearing your mask.”

Proper fit is key, says Kendra McMillan, RN, MPH, senior policy advisor for nursing practice and work environment at the American Nurses Association in Silver Spring, Maryland. “It shouldn’t be so tight that it’s impeding your ability to breathe, but it also should have a fit along the face so that it can stay in place,” she tells LIVESTRONG.com.

“You want to make sure your nose, your mouth and your chin are covered when wearing your mask,” McMillan says.

Mistake 3: Touching or Tugging at Your Mask

Remember, mask wearing is primarily intended to prevent the spread of infection to others. So, if you’re constantly pulling it off, that “defeats the entire purpose,” Grabowski notes. “If you take off your mask and then you cough or start talking, you could potentially be spreading COVID-19.”

Keeping that face covering in place limits the amount of virus that you emit into the local environment.

Touching the front of the mask also poses a risk to the wearer. If the outer surface has been exposed to viral particles and you touch the mask and then touch your face, “you could potentially infect yourself,” Grabowski says.

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Fewer Sick Days

When you work to maintain a healthy body, you can spend more time doing the things you love and less time in bed feeling under the weather. A healthy diet supports your immune system, so it’s easier to fight off colds, flu or other infections. Quality sleep also has a positive impact on your health.

An May 2017 study published in Nature and Science of Sleep found that disrupted sleep increases the risk of hypertension, high cholesterol, cardiovascular disease, weight-related issues, metabolic syndrome, diabetes and colorectal cancer. In addition, men with sleep disturbances are at increased risk of death from all causes.

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eating healthy on a budget

Eating Healthy on a Budget. Real life tips from a Registered Dietitian Nutritionist on simple ways to eat healthy on a budget.
I’m a budget girl. While I definitely appreciate the finer things in life, I’m also fairly conscientious when it comes to spending. I prefer to shop at second-hand stores, scour travel websites for deals and drive a 10-year-old car.

So, it’s no surprise that I take the same stance when it comes to food. I want the best (organic, non-gmo, ethically sourced, fair-trade) but I don’t have an unlimited budget to pay for it. Since my job is full time grocery shopper recipe developer, I know my way around the stores and what’s worth it and what isn’t. Below are my tips for what works best for my family.

Choose Organic When It Makes Sense
I don’t purchase everything organic. While I’d love to, I also know that would severely limit my overall food funds, especially when I sometimes make multiple versions of a meal to get it right. Therefore, I buy organic when it matters. I know there’s the “dirty dozen” list (the twelve foods with the highest pesticide exposure), but I don’t always abide by that.

Instead, I think about what vegetables and fruits we eat the most. I purchase fresh raspberries only a handful of times throughout the year, mostly in June and July when they are in season and actually taste like berries. The rest of the year, I’m happy to skip (or use frozen). So, even though fresh raspberries are at the top of the dirty dozen list, it doesn’t always make sense for me to purchase them organic. The exposure I get a handful of times I enjoy them is dwarfed by the foods I eat on a constant basis.

Therefore, I consider what vegetable and fruits I’m always buying and purchase organic there; lettuce, apples & carrots top the list. If it’s a vegetable or fruit with a hard shell, I usually opt for the conventional version since I’ll be taking the peel or outer layer off, like in avocados or melons. Picking and choosing which foods I buy organic allows me to feel like I’m getting the biggest bang for my pesticide-free buck.

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the power of permission + joyful eating program

Last week, after deciding that we had nothing in the house to eat, my husband turned to his favorite stand-by: a frozen pizza. After taking the same pitiful look around the house, opening and shutting the fridge and the cabinets several times, I settled on my favorite easy meal: avocado toast with a fried egg.
Later, we both sat on the couch with our respected dinners and he commented on the fact that I wasn’t going to eat any of the pizza with him. Eh. I love pizza. It’s hands down one of my favorite foods to go out for and I cannot resist a wood-fired slice of margarita pizza. But generic, frozen pizza? I can easily pass.

I was in control of my decision to pass on the pizza because I knew it wasn’t the food that I really wanted in the moment. It would have just been quick nourishment, nothing special, nothing gained. The next time we go out for the speciality pizza that I love so much, I will gladly allow myself to enjoy as much as my hunger and fullness levels dictate without any guilt.

With my happy weight clients, I spend a lot of time talking about the concept of permission. Granting yourself permission to eat what you want without fear is the only way to truly break out of the diet mindset. It’s a small piece of the puzzle that carries big results. When I am in control of my decisions around food, there isn’t any room for self-doubt, guilt, or shame. It’s not that I couldn’t have the frozen pizza, it’s that I truly didn’t want it.

Permission and intention around food are a big key when it comes to finding joy in eating and discovering your happy weight. There’s been a lot of talk on the internet this week around the concept of Moderators vs. Abstainers and I think it all comes back to the power of permission. Though I highly recommend reading Rachael’s post on the subject, a quick synopsis is that moderators can have just a little bit of something and be okay with it, but an abstainer has to eliminate things entirely. In the food/dietitian world, most of my clients come to me as abstainers. Years of dieting has reinforced the idea that they cannot be trusted around certain foods, so they abstain. (Until they don’t, usually followed by overeating or a binge).

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Eat healthy, lean proteins to get more energy.

Protein helps you build muscle and gives you a steady supply of energy throughout the day. Choose lean proteins to avoid adding too much fat to your diet. There are great choices that include meat and plant-based proteins. There’s an ongoing debate about how much protein you need each day, so check with your doctor or use an online calculator for specific amounts. Some examples of healthy proteins include:

  • Lean cuts of chicken, pork, and turkey
  • Fish, such as salmon, white fish, and tuna
  • Nuts like cashews, almonds, and pistachios
  • Beans, such as black beans, pinto beans, and cannellini beans
  • Lentils and chickpeas

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Exfoliate once or twice a week.

This will remove the top layer of dead skin and reveal the fresh, new, radiant skin below, giving your skin a healthy, glowing appearance. Avoid using acidic substances such as lemon or tomato juice on your skin and especially your face, as they can strip away your skin’s natural oils and make you more sensitive to the sun. However, products with alpha hydroxy acids, which are specially formulated for use on the skin, can be gentle and effective exfoliants.
Try dry brushing to stimulate and invigorate dead skin.
Regular cleansing, exfoliation, and moisturizing can help prevent breakouts and blemishes, and keep your skin looking young and healthy.
For dry skin, look for an exfoliating product that has no additional cleansing agents (or very mild ones) and a moisturizer. For oily skin, choose a balancing exfoliating product that also offers deep scrubbing.

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Cleansing and Moisturizing

Wash regularly, but not too often. Your skin is covered in a layer of dead skin, oil, and good bacteria that help prevent harmful things from entering your body. Showering washes this layer away. Clean skin is important for good hygiene, but washing too frequently is unnecessary and can make it more difficult for yourskin to protect your body from contaminants and infections.
Generally, people don’t need to shower more than every other day or every three days. You may want to consider showering more often if you work with the public or the infirm, take public transit daily, or have a physical job that requires exertion. Consider showering after exercising and sports.

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Eat a well-balanced diet.

Having a well-balanced diet is one of the most important parts of maintaining a generally healthy body. Without a balanced diet, it’ll be very difficult to maintain proper health.
A balanced diet means that you consume foods from each food group most, if not every day.
In addition, you should consume a variety of foods within each food group. Having a wide variety of foods from food groups will allow you to consume a variety of different nutrients.
Lastly, a balanced diet means eating the right proportions or servings of each food. If you eat mostly protein foods but very few fruits or vegetables, your diet isn’t balanced. Following the appropriate portion sizes of each food group: 3-4 oz (card deck sized) of protein, 1 cup vegetables or 2 cups leafy greens, 1/2 cup chopped or one small piece of fruit, and 1 oz or 1/2 cup of grains.
Balance your meals and snacks during the day. Aim for three to four servings of protein daily, five to nine servings of fruits and vegetables, and three to four servings of grains (1/2 being whole).
Try intermittent fasting to help you control your eating habits. Try to avoid eating food 3–4 hours before you go bed and wait 2–3 hours after you wake up to have breakfast.

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