Which fruits and vegetables contain most fiber? | How to be healthy

 High fiber foods are essential for good health.  So eat plenty of fruits and vegetables, which are packed with soluble fiber. Make sure at least that if you eat fruits and vegetables, you choose the most fiber-rich variants. 

 Sufficient fiber food is beneficial for blood pressure.  But they are especially effective against atherosclerosis, creating the risk of heart disease reduction.  The fine fibers decrease the relatively short-term risk of dying from heart diseases.  It is best to eat 30 grams of fiber daily.  Most people daily get the food, only 15 grams of dietary fiber within.  You should consume daily at least the following sufficient fiber in your diet:
•  2 ounces vegetable
•  2 pieces of fruit
•  about 6 slices of whole-meal bread
•  2 ounces potatoes / whole-wheat pasta or rice / pulses

Soluble vs. insoluble fiber

In fruits and vegetables there is soluble fiber and in whole grain products is mainly insoluble fiber.  For a long time, it has been thought that it’s precisely the insoluble fiber which is best for the intestines.  But research has shown that insoluble fiber may give more complaints because they irritate the intestinal wall.  Here, especially people with irritable bowel syndrome are affected.  They can relieve symptoms such as abdominal pain just by less wheat fiber and more soluble fiber from fruits and vegetables.

 Fiber in fruits

According to a survey of all fruits mangoes, pears and oranges contain most fiber.  They contain three grams per serving of fiber.  Berry fruits such as black, blue or red currants are also real fiber bombs.  The much-eaten apple is also a good source of fiber, with about two grams per serving.  There is a difference between the types of apples. Thus, the Elstar and Golden Delicious have more fiber than the Granny Smith.  Condition is that you should eat apples with peel, because otherwise there only 0.9 grams of fiber.  Below the list are fruit melons, strawberries and grapes.

Fibers in vegetables

With 4.5 grams of dietary fiber in one serving of 150 grams of broccoli is the undisputed leader of the fiber vegetables.  This green vegetable is followed by carrots, red cabbage and green beans with 3.8 grams per serving of 150 grams. Tomatoes, cucumbers and lettuce are relatively low in fiber.

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Jog and live longer | How to be healthy

 Sports takes time, you may think?  That's right.  It does not take much time of course, but it's always an argument why you should not exercise.  Unless you realize how much time you get in return. Not less than six years of life, provided you have an hour a week jogging.

Danish scientist at Bispebjerg University Hospital have calculated that It will cost you 108 days of your life between your twentieth and one seventieth year once a week for an hour jogging.  But in return you'll extend your life by up to six years.

The researchers did a comprehensive study of approximately 20,000 men and women between twenty and ninety-three years.  All results have been summarized in the Copenhagen City Heart Study.

There is a difference between men and women. In one to two hours jogging per week, the life expectancy of men increases by 6.2 years.  For women it is 5.6 years.

The results of this extensive study are contrary to previous studies, in which they turned healthy aspects of jogging into question, stating that jogging is even harmful to health.

This comprehensive study concludes correctly that jogging leads to numerous health benefits, including improved oxygenation, decreased blood pressure, less obesity, healthier heart and blood vessels and better mental health.

 It is the researchers who say better to jog at a leisurely pace than you do run your heart out.



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Healthy weight | How to be healthy

 
Actually, you're too fat, according to Body Mass Index.  But that does not mean you are very unhealthy.  It depends really on where the fat is established.  Indeed, a curvier you are, you can also fight off disease.

Want to know if you are overweight; calculate your Body Mass Index (BMI).  For that you need your weight by your height in meters squared.  If you are for example 1.72 and you weigh 65 kilos, then you first calculate the square of your height: 1.72 x 1.72 = 2.96.  Then share your weight by that number.  So 65: 2.96 = 21.96.  That number is your BMI.

Under this directive, you have a healthy weight if your BMI is between 18.5 and 25.  A BMI between 25 and 30 is, especially if you already have health problems, wise to lose weight.  A BMI of 30 or higher, results in considerable health risks so, losing weight is necessary.  But the BMI is not everything. Children, the elder, pregnant women and people with more muscles have different standards.

But there are further comments on the BMI score.  Whether you are overweight or unhealthy, it depends also on the spot where the excess fat is stored.  Especially visceral fat is a risk to health.  That fat is stored around the organs and is not visible.

 It is possible that a thin person with a BMI of 20 inside is still a fat. Conversely, people with high BMI can neatly be inside skinny.  A familiar example is the Japanese sumo wrestlers. They especially have fat under the skin.  And that is not unhealthy.  Skinny fat people inside are much worse off. A lot of fat in the abdominal cavity is an important risk factor for the development of diabetes and heart disease.
  


New research shows that a high BMI is not necessarily correlated with an increased risk of diseases.  It is even shown that people with a BMI and overweight are less likely to develop lung cancer, chronic bronchitis, anemia and osteoporosis.  The journal Obesity published a long-term study which showed that those with a high BMI have a lower chance of dying than any other weight group.

The Wageningen professor Michael Muller, specialised in nutrition and metabolism, says that good fat may have anti-inflammatory properties.  These relate mainly about fat that lies just under the skin.  That fat produces all kinds of good materials.  The same goes for fat on the hips, thighs and buttocks that is chemically very stable fat.  Stable fat 'captures' harmful compounds during the digestion of food released.  That is good news for pear shaped people.

This does not mean you can be more thick than thin.  It only means that a slightly high BMI score or a few pounds more is not directly a threat to your health.  Your health is mainly about your lifestyle with adequate exercise and healthy diet.  This is also the only way to counteract dangerous visceral fat.  But remember this as you struggle with weight, you are fit. One man has a healthy lifestyle as a BMI of 22, the other with the same lifestyle hear a BMI of 27.

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What is to be healthy?

What is meant by genuine health?  We believe that being healthy is not having any disease, but health encompasses a much broader concept.

The word health comes from the Latin "salus-ICU" and means the state in which the organic being normally carries all its vital functions.  The meaning of health has evolved in terms of historical time, of different cultures, the social system and level of knowledge achieved.

However, the fundamental conceptual shift came recently when the World Health Organization in Magna Carta (1946), defines health as a state of complete physical, mental and social wellbeing.  That is, being healthy does not mean absence of disease.  In 1992 a researcher added to the WHO definition: "and in harmony with the environment", expanding the concept.

Historical approach to the concept of health
 

The sense of health hygienist was introduced by the Egyptian and Mesopotamian culture, which made items of personal hygiene and public health.

In the nineteenth century with advances in bacteriology, and in the first half of the twentieth century with the discovery of penicillin by Fleming, marketing of antibiotics, creating centers of the Social Security and vaccination campaigns, opened new optimistic outlook about the risk of communicable diseases. 

 However, it was found the multi factorial nature of disease, because, poor sanitary conditions, nutritional deficiencies, and a number of psychosocial factors, had great influence on the occurrence and severity of conditions.  These events prompted a major conceptual change, from a concept of health in a negative to a positive consideration.

Today, health is not understood as the absence of disease and WHO (1946), although this definition has been the subject of numerous controversies however, has brought a revolution in the health system.

The regional office for Europe (1986) defined health as "the ability of personal fulfillment and to respond positively to the challenges of the environment."  This new definition in the same plane integrates the individual and society.

Therefore, we can define being healthy as the set of conditions and quality of life that allows the person to develop and exercise any powers in harmony and relationship with their environment.

Determinants of Health
 

Known as some basics, we should also ask about what are the factors that determine to be healthy.  There are several classifications; the most widespread is made by Lalonde (1974), which identifies four determinants of health:

•  Biology.
•  Environment.
•  Lifestyle.
•  Health care system.

The quantification (percentages) performed by Denver (1977) on these variables, based on an epidemiological analysis of mortality in the U.S., reached the following conclusions:

•  Lifestyle (behaviors in relation to health) 43%.
•  Human biology (genetics) 27%.
•  Environmental conditioning factor 19%.
•  Health care system, 11%.

What does it really means be healthy?
 

For many theorists of medical sciences, the concept of "healthy" is relative; mean a thing in the case of a clerk who works in a quiet place without physical exertion, and quite another in the case of a worker who work outdoors in a noisy construction.

In other words, to believe that we are healthy have no need to measure ourselves based on absolute standards, just that we can meet the demands of our lifestyle.

Lifestyle, i.e. the set of behaviors that develops a person, can be beneficial or detrimental to health.  For example, a person who maintains a balanced diet and exercise regularly is more likely to be in good health.

In general, the health can be classified into physical and mental health, although in reality the two are closely interrelated.  Mental health refers to the emotional and psychological functioning in society and meets the demands of everyday life. 

 Health is a right, the laws do not guarantee the "healthy" but the right to enjoy a range of services that serve to maintain an optimal level of health (physical and mental) However, this right is not the same in all countries.

Health is a way of being in the world and, being healthy means having a vital project, plans and attainable goals to complete. 

 Being healthy is not static, but a process whose result comes from something we think, feel and do, is

something we are not aware until we lose, better known as the mechanisms of how sick you sound, is hard to understand that the disease is the exception not the rule. 

 There is no universal formula, any practice or method of positive thinking that works for all people equally and for all occasions, but each one if you can learn from their health status and enhance their resources to be healthy is your philosophy of life.



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