Omega 3 properties that affect health in various issues as follows

Omega 3 properties that affect health in various issues as follows

•     Coronary artery disease Several studies have studied the benefits of omega-3 health on cardiovascular disease. Found that the consumption of fish and seafood containing these fatty acids will help strengthen the heart As well as preventing heart illnesses Because the body receives EPA fatty acids and DHA fatty acids that help reduce triglyceride levels. This may include eating Omega 3 supplements. However, there is no evidence showing that Omega 3 supplements help to prevent heart health problems the best.
•     Infant development and health Pregnant or lactating women who eat fish or seafood, approximately 220-280 grams per week, may help strengthen the baby's health. Fish and seafood should be high in EPA or DHA fatty acids, but mercury-free, such as samson, sardines and trout. Some studies have found that omega-3 supplements help Increase body weight And cause the baby to become pregnant longer. However, there is no evidence showing that taking supplements containing EPA and DHA fatty acids during pregnancy or lactation are Will affect the health and development of babies clearly.
•     Cancer prevention Some studies have shown that people who get omega-3s from consuming large amounts of food or supplements May be less susceptible to breast cancer and colorectal cancer. However, further studies are needed to confirm these findings. The properties of omega-3s that may affect the risk of other cancers are still unclear.
•     Alzheimer's disease, Alzheimer's disease and learning system Research that studies the issue of Omega-3 properties with Alzheimer's disease, Alzheimer's disease, or some learning systems, found that people who consume large amounts of Omega-3 foods may be at risk of developing illnesses. However, this conclusion is unclear. Further study is needed.
•     Retinal macular degeneration This disease is the main cause of blindness. Some research suggests that people who eat a large amount of omega-3 foods are at a lower risk of developing macular degeneration. However, omega-3 supplements do not help alleviate illness or delay blindness for patients. Retinal degeneration that has already suffered from this disease.
•     Rheumatoid arthritis Rheumatoid arthritis patients will experience swelling, stiffness, pain, and loss of joint function. Some medical studies suggest that taking omega-3 supplements with drugs for rheumatoid arthritis and other treatments. May help manage the symptoms of the disease. However, there is no definite proof that the supplement helps to reduce swelling, stiffness or joint pain.
•     Other health problems Many studies have examined the benefits of Omega 3 on various health problems, including depression. Chronic enteritis, attention deficit hyperactivity disorder in children And cystic fibrosis In which various issues need to be further studied about the benefits of Omega 3 on those health problems.

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Omega 3 is divided into 3 types, including EPA fatty acids. DHA fatty acids And alpha-linolenic fatty acids as follows

Omega 3 is divided into 3 types, including EPA fatty acids. DHA fatty acids And alpha-linolenic fatty acids as follows

•     Fatty acid EPA (Eicosapentaenoic Acid: EPA) and DHA fatty acids (Docosahexaenoic Acid: DHA) is a long-chain fatty acid made up of alpha-linolenic fatty acids within the body. Linoleic acid is converted into fatty acids, EPA and DHA. However, this process is rare. Therefore should consume food or other supplements that have direct fatty acid, EPA and DHA To help increase the levels of both fatty acids for the body Foods rich in EPA and DHA fatty acids are often foods such as fish and shellfish such as Samon, tuna, crab or oysters.
•     Alpha linolenic fatty acids (Alpha-Linolenic Acid: ALA) is a fatty acid that creates other types of omega-3 fatty acids. In which the body cannot create this acid itself. Must be derived from eating foods such as vegetable oil, seeds, nuts and green leafy vegetables.

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Omega 3 is abundant in natural foods

Omega 3 is abundant in natural foods

Food sources that contain Omega 3 In general, Omega 3 is abundant in natural foods. Or foods that contain the said fatty acids If you want enough Omega 3 to meet the needs of the body. Should consume the following foods

•     Fish and seafood Fish and shellfish are sources of vitamins and minerals such as iodine, calcium, and selenium, as well as Omega-3s. Fish and seafood that are rich in fatty acids, Omega-3 are often fatty fish. Cold-water fish such as samson, mackerel, tuna and sardines. In addition, fish with white meat also have a lot of omega 3. Fish or seafood that can be processed into canned foods, some brands may not have the leftover. Such foods Because omega-3s are extracted during processing, pregnant women or young children should be careful when choosing to consume fish. Because some fish contain mercury, which is harmful to brain development. Some studies suggest that eating fish that contain too much mercury may cause the accumulation of such substances in the body.
•     Nuts and seeds Those who do not eat meat May eat foods that contain omega-3 nuts or seeds such as chia seeds, flax seeds, walnuts, or pumpkin seeds.
•     Vegetable oil. Some vegetable oils are rich in Omega 3, such as soybean oil. Or canola oil Which can use these vegetable oils to cook
•     Various garnished food. People who are vegetarian or abstain from eating fish. May eat other foods that have added omega-3 to get the right amount of said nutrients. There are many kinds of flavored foods containing omega-3, such as products made from soy, yogurt, fruit juice, milk, and soy milk. Or some baby food

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How to eat Omega 3?

How to eat Omega 3?

Omega is considered an essential fatty acid for the body. Should consume enough to meet demand To help strengthen the operations of various systems to be effective By consuming the right amount of omega from various food sources as follows

The proper amount of omega-3 intake The appropriate amount of omega-3 consumption depends on the gender, age, and health status of each person, as follows:

First birth -12 months

•     Male 0.5 grams
•     Female 0.5 grams

1-3 years

•     Male 0.7 grams
•     Female 0.7 grams

4-8 years

•     Male, 0.9 grams
•     Female, 0.9 grams

9-13 years

•     Male 1.2 grams
•     Female, 1.0 grams

14-18 years

•     Male 1.6 grams
•     Female, 1.1 grams
•     Pregnant women 1.4 grams
•     Lactating women 1.3 grams

19-50 years

•     Male 1.6 grams
•     Female, 1.1 grams
•     Pregnant women 1.4 grams
•     Lactating women 1.3 grams

51 years and older

•     Male 1.6 grams
•     Female, 1.1 grams

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How does omega-3 affect health?

Omega 3 fatty acids have properties that affect the health of consumers. Which is divided into 2 ways which are benefits of eating Omega 3 and disadvantages from lack of Omega 3 as follows

Benefits of eating Omega 3 People who eat fish or seafood are less likely to have chronic illnesses. There is no clear evidence that these results are due to the consumption of seafood or omega-3 contained in those foods. Researchers have studied the properties of omega-3s that affect health in the following areas:

•     Coronary artery disease Several studies have studied the benefits of omega-3 health on cardiovascular disease. Found that the consumption of fish and seafood containing these fatty acids will help strengthen the heart As well as preventing heart illnesses Because the body receives EPA fatty acids and DHA fatty acids that help reduce triglyceride levels. This may include eating Omega 3 supplements. However, there is no evidence showing that Omega 3 supplements help to prevent heart health problems the best.
•     Infant development and health Pregnant or lactating women who eat fish or seafood, approximately 220-280 grams per week, may help strengthen the baby's health. Fish and seafood should be high in EPA or DHA fatty acids, but mercury-free, such as samson, sardines and trout. Some studies have found that omega-3 supplements help Increase body weight And cause the baby to become pregnant longer. However, there is no evidence showing that taking supplements containing EPA and DHA fatty acids during pregnancy or lactation are Will affect the health and development of babies clearly
•     Cancer prevention Some studies have shown that people who get omega-3s from consuming large amounts of food or supplements May be less susceptible to breast cancer and colorectal cancer. However, further studies are needed to confirm these findings. The properties of omega-3s that may affect the risk of other cancers are still unclear.
•     Alzheimer's disease, Alzheimer's disease and learning system Research that studies the issue of Omega-3 properties with Alzheimer's disease, Alzheimer's disease, or some learning systems, found that people who consume large amounts of Omega-3 foods may be at risk of developing illnesses. However, this conclusion is unclear. Further study is needed
•     Retinal macular degeneration This disease is the main cause of blindness. Some research suggests that people who eat a large amount of omega-3 foods are at a lower risk of developing macular degeneration. However, omega-3 supplements do not help alleviate illness or delay blindness for patients. Retinal degeneration that has already suffered from this disease
•     Rheumatoid arthritis Rheumatoid arthritis patients will experience swelling, stiffness, pain, and loss of joint function. Some medical studies suggest that taking omega-3 supplements with drugs for rheumatoid arthritis and other treatments. May help manage the symptoms of the disease. However, there is no definite proof that the supplement helps to reduce swelling, stiffness or joint pain.
•     Other health problems Many studies have examined the benefits of Omega 3 on various health problems, including depression. Chronic enteritis, attention deficit hyperactivity disorder in children And cystic fibrosis In which various issues need to be further studied about the benefits of Omega 3 on those health problems

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How to reduce wrinkles and slow down the degeneration of skin cells

Applying wrinkle cream

Some research indicates that Creams with certain ingredients may help reduce wrinkles. There are both types that are prescribed by a doctor and can be purchased by yourself.

The ingredients that help reduce wrinkles are as follows

•     Retinoids are in the vitamin A group. May be called Tretinoin (Retretin) or Retin-A (Retin-A) is a drug that has been studied in several studies found that may help reduce the deterioration of the skin from aging, with results such as color problems. Uneven skin Uneven skin tone, wrinkles, etc., but may have side effects causing red skin, dry, itching, burning, as well as making the skin more sensitive to sunlight and sunburn easily. Therefore should wear clothes to cover the skin completely And apply sunscreen before leaving the house while using creams containing retinoids
•     Alpha hydroxy acid Is a fruit acid that will help exfoliate dead skin cells Causing wrinkles and wrinkles to be reduced Especially around the eye area There is also research showing that high concentrations of alpha hydroxy acids may stimulate collagen production. Passengers of this type are classified as relatively safe ingredients. And may cause temporary irritation only
•     Antioxidants May have sun protection properties and help reduce wrinkles a little But should also use sunscreen to prevent sunlight as well With examples of antioxidants that may be helpful in reducing wrinkles, such as vitamin A, vitamin C, vitamin E, beta-carotene, etc.
•     IDB Non is an antioxidant in the same group as Coenzyme Q10, which one research has found that Applying this compound for 6 weeks helps the skin to be smoother and more hydrated. As well as helping to reduce wrinkles quite a lot But didn't see the results very clearly
•     Growth factor is a natural chemical that the body produces in the process of wound healing and collagen production. Creams that contain this substance may help reduce skin damage caused by sunlight and reduce wrinkles.
•     Penta Peptide Research has found that Penta peptide may help increase collagen production when the skin is sunburned. And can help reduce wrinkles

However, before trying any type of wrinkle cream Make sure that the product is FDA marked (FDA) and read the instructions for use carefully every time. Including testing for a light cream cream on the arm area for a while To ensure that no allergic reactions occur Before applying to the face and neck. In addition, should choose cream that is suitable for your skin type as well. Those with dry skin may choose creams with moisturizers to increase moisture in the skin. For people with oily skin, they may choose creams especially for oily people.






The use of medical methods to reduce wrinkles

There are many medical procedures available at general beauty salons. Each method has different advantages and disadvantages. Or some people may choose to use multiple methods at the same time for better results. But for safety Service recipients should choose a reliable service place and only by professional experts. By various medical methods that may help reduce wrinkles are as follows

•     Skin exfoliation Is the use of certain acidic substances on the wrinkles To exfoliate the top layer to peel off, such as salicylic acid, trichloroacetic acid, etc. These substances will cause the body to create new collagen. Helps the skin firm and look younger. But there may be a risk of scarring Or the skin in that area may change color
•     Botox injection Helps the muscles that cause wrinkles Especially around the forehead and around the eyes Relaxing and not contracting Which will help the skin become smoother and eventually reducing wrinkles The Botox injection results can last for 3-4 months.
•     Injection filler Is a way to reduce wrinkles by injecting fat, collagen, or hyaluronic acid under the wrinkled skin To make the skin smooth and firm.
•     Laser is the use of laser light to stimulate the skin to produce collagen. There are many types of lasers to choose from. Each type may have different disadvantages and side effects, such as lasers that cause peeling. It may take several months for the skin to heal. Or may cause scarring Pale and darker skin, etc. Therefore, when choosing any method, always consult a doctor first.
•     This method of grinding the skin is similar to exfoliation. The doctor will use vacuum suction equipment together with the gemstone used for scrubbing the skin. When the old skin layers peel off The new skin layer will be smoother and wrinkles will look faded but there are side effects to be aware of such as scarring and skin color.
•     Surgery, thread-trimming, eyebrow lifting, or other cosmetic procedures can help reduce wrinkles. But some may not need to rely on surgery And can use other methods as mentioned above that are less risky or recover faster. However, if wanting to undergo surgery to lift the skin at various points, should consult a doctor thoroughly before making a decision.

Techniques to prevent wrinkles

The best way to maintain youthful skin is to take care of yourself regularly. To prevent premature wrinkles that may cause anxiety later With easy tips to follow

•     Wear tight clothing, hats and sunglasses. To protect the skin from sunlight Also, should apply sunscreen with an SPF of 30 or more that protects both UVA and UVB rays every time when leaving the house during the day.
•     Apply moisturizer to add moisture to the skin. Because dry skin can cause wrinkles to follow.
•     Eat healthy food Especially vegetables and fruits due to research that has Some vitamins in food may help to maintain healthy skin and slow down aging.
•     Do not smoke or quit smoking Even heavy smokers or smokers for many years can restore the skin back to good health. And reduce the risk of premature aging as well

What causes wrinkles?

Wrinkles on the skin may appear as thin lines or deep grooves. Which often occurs in areas that are frequently exposed to sunlight such as the face, neck and hands, etc. due to many factors as follows

sunlight

Sun exposure is the main factor that encourages premature aging. Because sunlight will destroy collagen and elastic fibers in the connective tissue layers under the skin Resulting in weak connections and lack of flexibility Leading to the formation of deep grooves or wrinkles in the end

age

It's normal for the skin to become less elastic and become fragile as they get older. Because the body deteriorates with age, will produce natural oils and fat in the skin layers that are deep down. The skin is sagging and dry, until wrinkles appear more noticeable.

Cigarette and smoke

Smoking, cigarette smoke Or air pollution May accelerate skin wrinkles faster than usual Since the inhaled smoke may cause the blood to lessen the skin

heredity

Hereditary determines the structure and skin characteristics of each person. Some people are more easily wrinkled than others and may find wrinkles similar to those in the family.

Facial expression

Some facial expressions that are repeated continuously for a long time may be the cause of wrinkles in the future, such as frown or smile, since such behavior will cause marks under the skin because the facial muscles move. In the same direction, repeatedly, when the skin loses its flexibility and is unable to pull back due to aging The said signs then appear permanently.




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How to increase muscle mass

Exercise to increase muscle tone.

In addition to changing dietary habits Should exercise to increase muscle at the same time Strength training exercise (Strength Training) is an exercise to strengthen balance. Which includes aerobic exercise and activities to strengthen the body's flexibility Exercise

Regular aerobics will stimulate the muscles to use oxygen more efficiently. Including strengthening the heart and lungs When the form of exercise is combined with muscle strength training Will allow the muscles to exert against the weight that we use in exercise Resulting in muscles working harder than before Become stronger muscles and increase muscle mass. In addition, exercise training also helps the body burn energy long after stopping exercise. There are many types of exercise such as

Body Weight is an exercise that uses your weight as a resistance. It is one way to increase muscle strength. The exercise postures that train the bodyweight muscles that help strengthen the muscles of different parts are as follows.

1.     Push Up: Place both hands on the floor, not above the shoulder blades, stretch the arms to the end, straighten the legs without the knees touching the floor. Then bend the elbow so that the chest is lowered. About 2 inches away from the floor and then pushed up from the floor.
2.     Train the forearm muscles (Tricep Dip), sit up with your knees up Place the foot on the floor. Lay your palms flat on the floor behind your hands, with your fingers in front of your torso. Then lift the hips off the floor while bending the elbows while lowering the torso to the floor. Then pushed back up Repeat this set for 12-15 times, 2 sets
3.     Squat. Stand with your feet as wide as your shoulders. Leave your arms to your side or raise your arms forward to help balance. Then bend your knees down. With the thigh parallel to the floor and back straight Be careful not to knees until the knees past the toes. Repeat 15-24 times, 2 sets.
4.     Lunge: Stand up in the preparation position with your left foot forward. Then bend the left knee slowly while lowering down until both legs are perpendicular. Put the weight on the heel and then return to the initial position. Should keep your back straight and do not bend your knees until the end of the feet. Do this 15-24 times, then switch to do the other side.
5.     Crunch: Lie on the floor, knees up, hands touch the back of the ears, with the lower back attached to the floor. From then, lift both shoulders from the floor no more than 3 inches and then return to the original position. Should not press the chin to close to the chest or use the hand to pull the neck up to do 15-24 sets of 2 sets each
6.     Training the back muscles (Back Raise) lying face down on the floor. Reach out his hand or put his hand on the temples Legs and feet flat on the floor. Then lift the shoulder up to 3 inches from the floor and slowly return to the starting position. Repeat like this 15-24 times for 2 sets.
7.     Free Weight This type of muscle training exercise will help all muscles to work simultaneously. Which free weights are exercises that use barbells or dumbbells Which has the following components

•         Free-Curls. This pose can be played both free weights and with weights. By choosing the weights that can be lifted 8-12 times. For those who play the muscles of the forearm, free weights Should choose dumbbells or barbells that do not cause the arms to swing Can attach the elbow to the side of the body If the elbows swing Should reduce the weight of the equipment to fit
•         Close-Grip Bench Press Lie down on the exercise chair. Hold the barbell above you By keeping your hands approximately 18 inches apart, keeping your wrists straight The elbow is near the body. Then lift the barbell up and down 2 inches away from the chest and lift it up again Should exhale when lifting the barbell And inhale when lowering the barbell to do 8-12 consecutive times
•         One-Arm Dumbbell Rows: Put your knees and left hand on the exercise chair. With the arms straight and the back parallel to the floor Then use his right hand to lift the dumbbell By lifting the forearm to the side of the body in the same orientation Do not tilt the dumbbell towards the chest
•         Free Shrug, holding a barbell or dumbbell on both sides With the arms straight After exerting a shoulder shrug If you choose a barbell or dumbbell that is heavy enough and suitable for your strength, your muscles will feel tired when you play them all.

Play Weight Machines. How to train muscles with a weight machine will help train and exercise specific muscles one by one. Which various fitness centers or fitness centers provide weights for those who want to train each part of the muscle People who are exercising for the first time should consult with fitness staff or trainers for proper exercise. Those who are not convenient to come to the gym can try to buy exercise equipment to practice at home.
Resistance bands. To train the muscles with elastic bands for exercise, choose an elastic band with sufficient resistance levels. Will feel the muscles tired after 8-12 times of training that muscle, the person who start training may exercise with only one set of elastic Then gradually increase the number of muscles that begin to strengthen The muscles training posture with elastic for exercise are as follows.

1.         Shoulder Press Place the elastic under both feet, stand straight, hold the end of the elastic and bend the arms with the palms facing themselves, then slowly stretching both arms up above the head until touching each other. Be careful not to lift your shoulders Then slowly lower your arms to the starting position To do this, set 12-24 times, 2 sets total
2.         Shoulder Press with Lunge Step right leg forward. Place the elastic under the right foot and hold the end of the elastic on both sides. Then bend your knees down to form a lunge position while raising your arms to the top of your head.Gently lower your arms back to the starting position and repeat 12-24 times on each side.
3.         Exercise the Bicep Curl. Stand straight, keep your legs as wide as your hips. Place the elastic under one or both feet. Straighten and keep your hips firm. Grasp the ends of the elastic on both sides The arms are straight beside the body. By turning the palm of the rubber handle forward and then slowly bend the elbow to raise the arm And then slowly settled down to the initial position To do this, set 12-24 times, 2 sets total
4.         Strengthen the side shoulder muscles (Lateral raise). Stand straight with your legs as wide as the hips. Place the elastic under the feet on both sides. Straighten and contract your hips Hold the end of the elastic with the arms straight out to the side of the body, then slowly turn the palms up and spread both arms away from the side of the body to the shoulder level. The arms should be straight and do not lift the shoulders while the arms are lifted up, then slowly lower the arms down in the initial position. Repeat, set 12-24 times, 2 sets.

Yoga, Yoga is a physical exercise exercise that helps manage the muscles in different parts of the body.

•         Downward Facing Dog. This position will help exercise the upper body. By helping to stretch the arms, chest, legs and back, preparing in a kneeling position The feet on the floor. The knees are below the hips. And put your hand slightly above the shoulder Then exhale while straightening the legs with the heels touching the floor and the buttocks elevated. Gently press down on the palm of your hand, keeping your arms straight until your shoulders are aligned. With the head between the arms on both sides, hold for 1-3 minutes.
•         Plank This posture will help strengthen the muscles, arms, wrists and torso, keep your hands apart. Keep your arms straight with your shoulders. And then hold for about 30 seconds - 1 minute
•         Upward Facing Dog This pose helps to exercise the upper body. Begin with your body, legs and feet flat on the floor. Bend the elbow up by placing the palm on the floor beside the waist. Then use your hand to apply pressure While lifting the torso and front legs from the floor By stretching your abdomen or center of the body as much as possible and pulling your shoulders straight, stretching and stretching the body as long as possible for 15-30 seconds.
•         Bridge Posture This exercise helps the muscles of the back, legs, buttocks and torso. Start with your back flat on the floor. Arms on the side of the body, palms facing down, knees up, with the heel as close as possible. Then lift the hips up By keeping your thighs parallel to the floor and placing your hands beside the body as before Lift your head slightly and shoulders flat on the floor while lifting your hips. Hold for 30 seconds - 1 minute, then lower the hips down as before.

People who want to start exercising with muscle training should undergo a health check. To see if your body is ready to receive such exercise safely When training the muscles in the first phase, should practice lightly, slowly and with experts to supervise and give advice on how to properly position and train the various muscles. Should stop playing and see a doctor for a physical examination immediately in case of occurrence. Pain or injury while playing Exercise methods to train effective and healthy muscles can be done as follows

•     Should start training the bodyweight muscles for 2-3 weeks before training the muscles by playing free weights or various weights
•     Exercise and train your muscles 3 times a week, including avoiding weights continuously for a day.
•     Warm up for 5-10 minutes before exercising
•     Should practice exercising various postures by focusing on repetition rather than full strength.
•     The trainer or expert should advise the correct posture. Due to the risk of injury in the event of mis-exercise
•     Should cool down the muscles (Cool Down) for 5-10 minutes after exercise. Including stretching the muscles every time

People who exercise the right muscle training will benefit a lot. It helps to increase endurance in playing sports and conducting various activities to improve concentration. Reduce fat and increase muscle mass Stimulate the body's energy metabolism all the time. Reduce the risk of injury Including preventing illnesses with various health problems

How to eat helps to increase muscle

How to increase muscle that helps strengthen muscles Beginning with changing eating habits which can be done as follows

•     Drink water before and after exercise. Drinking enough water is important to build muscle. In general Should drink 8-10 glasses of water a day. People who exercise should drink about 350-470 milliliters of water before exercise and drink 200-300 milliliters of water during intense activities every 15 minutes. Those who exercise more than 1 hour may Drink mineral drinks for athletes. Because the body may lose minerals and risk health
•     Get all nutrients People who increase muscle need to get all the nutrients, including carbohydrates, fats, proteins, vitamins and minerals, which have the following guidelines.
•         Eat more fruits and vegetables every day. Fruits and vegetables are considered important sources of vitamins and minerals. Should eat a variety of fruits and vegetables in quantities of at least 5 parts per day (1 part food contains 140 grams), such as choosing to eat apples, bananas, pears or other fruits of 80 grams in size and weight, pineapple or watermelon Cut into 3 pieces or vegetables, piled up
•         Do not starch, should eat starchy foods as a staple food every meal Because starch provides energy and is a major source of nutrients for the body, such as eating it boiled whole bark. Since it is rich in fiber and vitamins Including choosing whole grains, such as brown rice, whole wheat pasta Or white bread that is high in fiber. However, avoid eating large amounts of carbohydrates. Because it stimulates insulin levels to increase rapidly and inhibits the production of growth hormones (Growth Hormones), which helps in muscle growth. Should be divided into 5-6 small meals in the right amount. Important. Avoid starch. Because the body is hard to build muscles if they don't get enough energy.
•         Eat dairy products Milk and dairy products are a source of nutrients, proteins and calcium that help strengthen bones. Should choose milk and butter products, low-fat milk or yogurt with less sugar Including choosing a source of protein that is not flavored sweet but rich in calcium, such as soy milk Yogurt from soy Soy cheese etc.
•         Eating nuts and protein sources People who want to gain muscle should choose nuts, fish, eggs, meat, and other proteins, as these foods are rich in protein, which helps to grow and repair the wear and tear of the body. Provide iron, zinc, vitamin B, vitamin B12, but should choose lean meat and peel the skin before eating to reduce fat The fish, which is an important source of protein, minerals and vitamins. Should be eaten at least 2 parts per week, including eating fish oil which is rich in omega-3 acids
•         Eat low fat and low sugar foods. Choose low-fat foods such as sunflower oil, olive oil, or other vegetable oils, as well as avoiding high-fat or high-sugar foods such as chocolate, cakes, biscuits, soft drinks, butter, or ice cream because of eating too much saturated fat. Will increase the level of cholesterol in the blood, increase the risk of heart disease The consumption of foods or beverages that are high in sugar are at high risk for obesity and tooth decay.

•     Eat enough protein. Increasing muscle tone requires sufficient amounts of protein. Because protein helps build muscle In which the body needs essential amino acids to help increase protein People who do not eat enough protein food Snacks or high protein snacks may be eaten, such as cheese, cottage cheese, protein bars, protein shakes, or dissolved protein powders or skimmed milk.

In addition, those who want to eat protein supplements for increasing muscle tone. Should adjust the diet to increase protein for the body, such as eating Greek yogurt with muesli or fruit in the morning instead of eating milk and breakfast cereals. As for the selection of other protein supplements, should choose a reliable brand Read the label carefully before eating, including the recommended amount of protein supplements. Should not eat more than necessary. Importantly, should not use drugs that contain steroids to stimulate and build muscle. Due to causing side effects such as high blood pressure Direct damage to the kidneys and heart, liver damage and sexual intercourse.


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