Most people understand that fiber plays an important role in the overall health and wellness of the body, but this form of carbohydrate is actually quite beneficial to bodybuilders as well.
Fiber is found in the cell walls of plants and can be obtained from food sources such as fruits, vegetables, oat bran, beans, grains and psyllium.
Natural fibre
Because of its chemical structure, fiber is indigestible to humans and remains completely intact as it travels through the body. It is actually a carbohydrate, but acts differently since it cannot be broken down into its basic glucose building blocks.
If fiber can’t even be digested, what could possibly make it so important to bodybuilders? Well, even though fiber is considered a “nonessential” nutrient, it still plays an important role in building muscle, gaining strength and maintaining your overall health.
Fiber is most well known for its ability to induce regular bowel movements. Why is this so important to bodybuilders? Well, since you are trying to build as much muscle as possible, you will probably be consuming at least one gram of protein per pound of bodyweight each day. One of the main sources of this protein will come from animal meat such as chicken and beef. The problem with this is that if meat stays in the digestive tract for too long it can produce toxins that pose long-term negative health consequences. An adequate amount of fiber each day will ensure that foods are moving along smoothly through your digestive system.
Fiber is also beneficial in its effect on slowing down the rate of gastric emptying. Gastric emptying is the process where foods are moved from the stomach to the small intestine. When you consume foods containing fiber, they become “gelled” in your stomach and slow down this process. The small intestine is where most nutrients are absorbed and pumped into the bloodstream. By slowing down the transfer of food to the small intestine your body will be able to extract the nutrients much more efficiently. This “timed-release” effect will also keep your body in an anabolic state for longer and decrease the chances of muscle catabolism setting in.
Along with its digestive benefits, fiber has also been known to regulate blood sugar levels. This will result in a more gradual release of sugars into the bloodstream and will decrease the chances of unnecessary insulin spikes and unwanted fat storage. This will also allow your body to increase its natural production of this powerful anabolic hormone without having to increase the consumption of simple carbohydrates.
So as you can see, fiber is a fairly important carbohydrate form to incorporate into your diet. I would highly recommend that you focus on consuming around 25-35 grams of fiber each day for maximum benefits.
Sean Nalewanyj is a bodybuilding expert, fitness author and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle. You can learn more by visiting his website: http://www. MuscleGainTruth. com/
Thinning hair may have multiple causes, but in most cases, this condition occurs because of temporary vitamin deficiency. Each vitamin has a key role in the proper functioning of the human body. Read further and find out more about the connection between vitamin deficiency and hair loss.
Sliming
Vitamin A increases the body’s resistance to infections and promotes healthy growth of cells and tissues. It also interferes with the metabolism of proteins and mineral salts. Vitamin A and carotene can be obtained from either animal or vegetable sources. A deficiency of vitamin A may lead to respiratory and digestive infections, dry skin and hair, skin disorders, decreased visual acuity especially in smokers, insomnia, headache, hypertension and hair loss. This vitamin can be found in colorful fruits, vegetables, oily fish and eggs. The B vitamins participate to cell metabolism. Folic acid, vitamin B6 and vitamin B12 are extremely important for hair growth and are usually found in milk, meat, whole grains, fish, eggs and turkey. Vitamin B1 prevents fatigue and increases stamina. Vitamin B2 activates folic acid and vitamin B-6. Vitamin B3 maintains your skin healthy and vitamin B6 converts nutrients into energy. Vitamin B12 stimulates hair growth, while biotin promotes healthy hair. Vitamin B deficiency may cause mental problems, chronic fatigue, hair loss, and feeling of uneasiness, heart arrhythmias, depression and more. Symptoms of a deficiency also include graying/ loss of hair, irritability, anemia, dandruff and hallucinations. Iron contributes to the production of hemoglobin, myoglobin and enzymes. Only 8% of the total amount of iron ingested is absorbed by our body, reaching the bloodstream. This mineral is essential for the metabolism of vitamin B. Iron helps in the process of growth, strengthens the immune system, prevents fatigue and cures anemia. Iron deficiency is one of the most common causes of hair falling out especially in women. Therefore, it’s important to consume foods rich in iron, such as hazelnuts, dried apricots, sweet potato, beef liver, sunflower seeds, eggs yolks, lentils, almonds, spinach and barley. Severe protein deficiency may cause hair loss, poor immune function, muscle weakness, skin diseases and other health problems. High doses of vitamin A may also lead to temporary loss of hair. As you see, there is a strong connection between vitamin deficiency and hair loss. It’s extremely important to ask for medical advice immediately after you notice the first signs and symptoms of alopecia or changes in your hair appearance. Make sure you have a balanced diet rich in healthy foods.
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It is essential that infants recieves a complete range of nutitional needs at every stages of their growth, from infant to toddler to childhood.
As such, choices of infant milk formula is very important for child?s health growth. Most infant milk powder makers will different formula for different stages of your child?s growth.
Body Exercise
Typically, different formula is provided for 0 to 6 months infant, 7 to 18 months, 1 to 3 years, and 3 years onwards.
Essentially, infant milk formula should have the following minerals:
? Essential amino acid that should be similar to that of the breastfed infant.
? DHA and ARA to help support brain and eye development
? Over 25 essential minerals and vitamins such as calcium, iron, proteins, vitamins C, E etc.
Several immuno-modulating nutrients are commonly found in infant milk powder; such as: Prebiotics (FOS), Selenium, Probiotics, Nucleotides, DHA, AA, SA, iron-fortified , Water, Nonfat Milk, Lactose, High Oleic Sunflower Oil, Soy Oil, Coconut Oil, etc.
The following is a brief introduction to some important minerals found in infant milk powder.
Typically, prebiotics are carbohydrates (such as oligosaccharides). Researchs have demonstrated positive effects on calcium and other mineral absorption, immune system effectiveness, bowel pH, and intestinal regularity. Correlations have also been made with other positive health factors, but more research is required.
Traditional dietary sources of prebiotics include soybeans, inulin sources (such as Jerusalem artichoke, jicama, and chicory root), raw oats, unrefined wheat, unrefined barley and yacon. Some of the oligosaccharides that naturally occur in breast milk are believed to play an important role in the development of a healthy immune system in infants,
Selenium is used widely in vitamin preparations and other dietary supplements, in small doses (typically 50 to 200 micrograms per day for adult humans). Although selenium is an essential trace element, it is toxic if taken in excess. Although it is toxic in large doses, selenium is an essential micronutrient for animals
Probiotics are dietary supplements containing potentially beneficial bacteria or yeasts. Probiotics, which means “for life”, have been used for centuries as natural components in health-promoting foods. The most common form for probiotics are dairy products and probiotic fortified foods.
Docosahexaenoic acid (commonly known as DHA is an omega-3 essential fatty acid. DHA deficiency is associated with cognitive decline. DHA has been an ingredient in several brands of premium infant formula.
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A lot of fads have come and gone when it comes to dieting and healthy eating. But a lot of people do not realize that dieting and weight loss is not something to be done when you just want those extra pounds shed off your waist or your arms. For a lot of people, it is a healthy lifestyle. And everyone who wants to lose the pounds – for good – should remember this as well.
Food Combining
Food combining for weight loss can be a good plan for anybody who wants to lose weight without scrimping on the nutrition food can give. The idea of food combining or food pairing for weight loss is that certain foods can be more beneficial to the body when they are combined with certain foods also. A lot of foods today are processed, meaning certain chemicals are put to preserve them. These chemicals can do harm to our body. Moreover, the digestive system works overtime digesting our foods that all our energy goes into it, and we become sluggish and tired. And because you think you are tired, you go out and eat some more processed foods, which is not good. By combining foods in a certain way, you get all the energy and the nutrition they can give you. This also means combining foods promote weight loss, and you can keep off those pounds permanently. All you need is to follow 3 basic rules and you are on your way to food combining for weight loss. First thing you need to remember is that fruits can only be eaten alone. We have always been taught to eat fruits at the end every meal as desserts because fruits are rich in vitamins. But if you combine them with other food, you won’t absorb all their nutrition as the intestine is still busy digesting the other food. Fruits are generally easy to digest, and by eating them on their own, you absorb all their nutrition and the good calories it releases. That also means you will feel less hungry. Next thing to food pairing for weight loss is the protein-non-starchy veggies duo. Meat and starchy vegetables – like potatoes and corn – both secrete different kinds of chemicals to break them down during digestion. If you combine protein and starch, the chemicals will neutralize each other and won’t help digestion. No wonder you get gassy and constipated after eating meat and potatoes. Because non-starchy veggies – pick from any of the leafy greens – are rich in protein and other nutrients, they complement meat very well during digestion. So sacrifice those potatoes and eat them later if you’re planning to have that steak for dinner. Last thing to remember in food combining for weight loss is grains, starchy and non-starchy veggies go very well together. They are all very rich in fiber, which means they are harder to digest and stays in the body longer, and you won’t feel hungry right away. This also means these foods promote weight loss because you’re less likely to grab a candy bar if you feel full. Eating grains and veggies together will also clean your digestive tract, getting rid of toxins that can cause some colon diseases. When it comes to food combining for weight loss, you can experiment all you want as long as you stick to the guidelines. Not only will you lose a lot of weight by eating right, you will also detoxify your body and get rid of the dirt inside you. So start feeling great inside and out through food combining.
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