█ _ 0 حصريا كتاب liver diet 2024 diet: diet Liver Useful Tips Diet Exercise Alcohol Common toxins to avoid Liver check ups Diet There is no magical food that will protect your from disease and damage, but including these top 12 super foods as part of a balanced lifestyle help you maintain healthy weight, aid digestion reduce cholesterol – all good news for See our loving recipes inspiration iStock_000015835660Small jpg If have high cholesterol, blood pressure, insulin resistance, abdominal obesity or diabetes you’re at higher risk developing disease, so it’s even more important eat wisely manage conditions If you’ve been diagnosed with may need protein, salt fluid intake too seek advice doctor dietitian 1 Almonds Almonds are the nuts Jam packed fibre, riboflavin, magnesium iron, they also calcium than any other nut Like nuts, provide one best natural sources because contain unsaturated fats lower levels, which heart Other sources: All except coconuts, saturated fat Recommended intake: One two tablespoons raw, unsalted almonds (or othernuts), five times week Oats Oats soluble fibre content, low glycaemic index whole grain, means many essential vitamins minerals So, regular dose oats in prevent Type 2 Brown rice, couscous Recommended Oats ‘breads cereals’ group, includes wholegrain bread, breakfast cereals, crackers, pasta, rice noodles You should four eight serves breads cereals per day, depending on how physically active serve equal slices cup cooked couscous, porridge 1 cups cereal flakes Aim include half oats, brown couscous day 3 Blueberries Blueberries, like cranberries, plant compounds (phytonutrients) urinary tract infections This improve short term memory, promote aging cancer They anti inflammatory properties, vitamin C keep capillaries vessels healthy, they’re calorie source potassium Cranberries, boysenberries, strawberries, currants, sultanas, blackberries cherries Recommended Two servings fruit medium piece fresh fruit, diced dried Of serves, aim blueberries listed above 4 Salmon Packed oily fish omega 3 fatty acids type fat huge health benefits Omega decreases triglyceride preventing clogging arteries lowering pressure which, turn, lowers stroke There evidence suggest it can inflammation associated arthritis, memory loss depression fish, especially types (salmon, mackerel, tuna, marlin, swordfish, sardines, herring, trout, oysters clams), well fortified eggs, flax seed (linseed) walnuts (fresh canned) 5 Soybeans Soy quality protein has animal It’s fat, known stroke, osteoporosis, alleviate those hot flushes during menopause against breast, prostate bowel In over 3,000 research papers soy, there sound support recent controversy relationship between soy cancer, negative effects Soymilk, yoghurt, custard, ice cream, tofu based meat substitutes (soymilk cereal, evening meal cream dessert) 6 Tea Put kettle make yourself nice green black tea Brimming antioxidants, cuppa body’s cells damage mutation Green packs ECGC powerful antioxidant inhibit growth cells, while boost immune system, osteoporosis portion: 7 Yogurt Dairy calcium, promoting strong bones Yoghurt added bonus pre probiotics, digestive Dairy naturally consumption increase out reduced varieties Although yummy, be aware soft cheeses, such brie camembert, relatively Milk, cheese custard Three dairy (250mL) milk, tub (200g) yoghurt 40g hard 8 Broccoli These greens an potassium, folate, group called phytonutrients chronic diseases some cancers Also antioxidants A C, broccoli helps body's boosts builds thought incidence birth defects Brussels sprouts, cabbage cauliflower Five vegetables only starchy (potato, sweet potato, corn) ½ cooked, raw salad potato non vegetables, broccoli, brussels each 9 Kidney beans Red beans business when comes boosting magnesium, phosphorus, copper thiamine phytonutrients, issues legumes kilojoules, dietary full making them great alternative vegetarians Legumes chickpeas, cannelini beans, borlotti baked three bean mix Four canned 10 Spinach Is spinach really skin hair? You’d better believe The system levels B 6, iron Baby spinach, silver beet, turnips dark lettuce serving lightly steamed, 11 Pumpkin One Mother Nature’s ageing secrets, pumpkins beta carotene, body converts into slow process lung, colon, bladder breast Unlike true A, carotene not toxic if consumed large amounts Pumpkin free, kilojoule B6, E, folate Carrots, squash, potatoes capsicum Portion: Make pumpkin, carrots, potatoes, الدايت واللياقة البدنية مجاناً PDF اونلاين تكمن أهمية اللياقة أنها تلعب دورا بارزا صحة الإنسان وشخصيته وسماته النفسية والعقلية وان ضعف سيؤدي إلى آثار سلبية وظهور الشيخوخة المبكرة وأمراض القلب والشرايين, فضلا عن انها تحمي الانسان من السمنة المفرطة, كتب واهميتها فالحياة, انواع البدنية, اختبارات عاص والكثير