10 healthy snacks for your body

Snacks that basically serves to provide nutrition and reducing hunger while waiting for the meal, and to keep the blood sugar does not drop. What we need to do is just choose a snack smarter than us. Not only just a tasty snack, but also sehat.Mengkonsumsi snacks not only to block the stomach from hunger. But it should also be considered in terms of health terkadung in it.

Whether you are one who likes to snack? Many say that snacking can make your weight go up, is that right?

Snack or small meal or snack is a popular term, usually eaten to spend leisure time watching television or working, even some that are eating snacks before or sometimes after the main meal.

Healthy snacks you can consume include: Bananas, Carrots, Yogurt, blueberries, ice cream, almond kacan, gelatin, bananas, popcorn, carrots, broccoli, snack will not only satisfy the taste buds of your tongue but also increase the intake of nutrients.

Should consume snacks are low in calories and rich in calcium. Like what?

1. Smoothie Blueberries
Smoothie blueberries = 93 calories. Smoothie into one delicious way to get additional calcium and antioxidants. Blend one-third cup of non-fat yogurt with a two-thirds cup of frozen blueberries and ice. If blueberries are expensive, replace it with strawberries.

This smoothie will slow down your drinking ways. The more time it takes to finish this snack, it would be more enjoyable.

2. Ice cream

Half a cup of low-fat ice cream = 100 calories. Not many people think of ice cream can be a nutritious snack ideas. It must be seen first ice cream to be eaten. We recommend that you choose a low calorie and fat.

3. Yogurt and cheese

Both of these foods are also a good choice for a source of calcium. Frozen yogurt or yogurt can be combined with a variety of fruit or other toppings such as cereals, biscuits that contain minerals such as phosphorus and magnesium, two minerals because they can help better absorption of calcium. Fresh sour taste, combined with various types of toppings, makes us addicted to eat them. No need to worry, because typically yogurt low calories and contain lots of protein, calcium, potassium and probiotics. This probiotic substances not only can boost immunity, but also good for our digestive system. We can check whether it contains probiotic yogurt or not by looking at the label "active cultures" or "live cultures" on the packaging.

4. Almonds
A total of 14 grains of almonds = 98 calories. Almonds are pretty much available in some supermarkets. Should choose almonds that have not added salt.

Better yet, buy raw almonds and baked without salt. Because it feels good, limit the intake of almonds was more than 14 items that are under 100 calories.

5. Biscuit
Biscuits contain a lot of milk and can meet your calcium needs. Choose crackers with a glass of milk dose comparisons (eg, one package of 100 grams is equivalent to one glass of milk).

6. Gelatin

Besides easy to make, gelatin contains fewer calories and be able to withstand hunger long enough. Choose me, plain gelatin which contains only 10 calories. If you like gelatin with fruit or sugar in it, the level is still low calorie anyway, only about 70-80 calories.

7. Banana

This monkeys favorite fruit snacks it could be okay really, you know! It was a sweet, cheap, and not depending on the season. Bananas are also high in nutrients. Not only rich in vitamin B6, vitamin C, bananas are also rich in fiber are good for our digestion. A banana also contains more than 460 milligrams of potassium, which is good for our heart. Bair did not get bored, we can make banana smoothies or mixing into our cereal at breakfast

8. Popcorn

In addition to the right to be friends while watching the movie, it also includes popcorn a healthy snack, you know. A large box of popcorn contains just 93 calories and 1.5 grams of fat. In addition, the popcorn is also mengandungzat important antioxidant, vitamin B, vitamin E, magnesium and fiber. Healthy is that?

9. Broccoli

By eating 1/2 cup of raw broccoli has been cut, youve got half the recommended daily dose of vitamin C (41 milligrams). This nutrient-rich vegetable also offers a number of folate and vitamins. In addition, broccoli also contains an equivalent amount of calcium milk calcium. Therefore, it is suitable for you who suffer from osteoporosis or calcium deficiencies.

 10. Carrots

You can meet the needs of vitamins for the day by eating one medium carrot. One carrot contains 17,158 international units (IU) of vitamin A.

Three times a day to eat a main meal and two small meals or snacks can be a way that we keep the ideal body weight.

Nutritionists dr. Ida Gunawan, MS, Sp.GK recommends that you choose the right kind of snacks you eat. Instead of eating chips, better eating fiber-rich snacks such as fruit, vegetables, or agar-agar. A cavendish bananas for example, contains about 175 calories.

Small red apples around 85 calories. Low-fat yogurt sized 125 ml even have calories less than 100 calories. Staying added sliced ​​fresh fruit such as strawberries or oranges, be a healthy snack.

Now that you know some healthy snacks to eat. So, from now select and plan a healthy snack you would eat, do not wait until youre starving.

10 Magnificent Plum Benefits And Nutrition Facts

Apparently, plum has a lot of benefits for health, because it is rich in nutrition, such as vitamins and minerals. Plum fruit with the scientific name Prunus domestica, which tend to have a taste of sweet and sour, is a plant of the family Rosaceae. Plum is a plant that is widely cultivated in the United States, Europe, Japan and China. Many cultivars of plums are grown all over the world, which sets it apart is the color, size and harvest schedules satisfying the planting area. In general, the plum-sized 5-6 cm with a weight of 50-70 grams.

Nutritional benefits of plums or also called prunes is located on a low-calorie meat that has 46 calories per 100 grams and contains no saturated fat, but contains many compounds that are good for health such as vitamin and mineral content. Additionally, fiber, sorbitol, and isatin is known to help to regulate the function of the digestive system and also relieve constipation condition. To get more plum benefits, read nutrition facts first.

Plums Nutrition Facts

Plum is a moderate source of vitamin C and is also a powerful natural antioxidant. Consumption of foods rich in vitamin C can help the body develop resistance against infectious agents, inflammation and harmful free radicals. 

Fresh plums are a source of vitamin A and beta carotene. Vitamin A is important for good eyesight. It is also necessary for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A has been found to protect from lung and oral cavity cancers. Plum also good in providing health flavonoid poly phenolic antioxidants such as cryptoxanthin, lutein and zea-xanthin in significant amounts. These compounds help act as an antidote to oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various types of diseases.

Fresh (raw) plums nutrition facts per 100 gr
Based on USDA Nutrient data base

Energy : 46 kcal
Carbohydrates : 11.42 g
Protein : 0.70 g
Total Fat : 0.28 g
Cholesterol : 0 mg
Dietary Fiber : 1.4 g
Total sugars : 9.92 g
Water : 87.23 g

Vitamins
Folates : 5 µg
Niacin : 0.417 mg
Riboflavin : 0.026 mg
Thiamin : 0.028 mg
Vitamin A : 345 IU
Vitamin B6 (Pyridoxine) : 0.029 mg
Vitamin C : 9.5 mg
Vitamin E (alpha-tocopherol) : 0.26 mg
Vitamin K : 6.4 µg

Minerals
Calcium : 6 mg
Iron : 0.17 mg
Magnesium : 7 mg
Potassium : 157 mg
Phosphorus : 16 mg
Sodium : 0 mg
Zinc : 0.10 mg

Lipids
Saturated fatty acids : 0.017 g
Monounsaturated fatty acids : 0.134 g
Polyunsaturated fatty acids : 0.044 g

10 magnificent plum benefits for health

1. Plum able to maintain a healthy heart: Efficacy and benefits of plums for the heart is to help lower cholesterol levels. Fiber in prunes is a soluble fiber, which means bind cholesterol and increase its excretion from the body. It has the same effect as blood glucose and helps normalize blood sugar levels by slowing the absorption of glucose.


2. Plum help smooth digestion: For those of you who are having problems with the digestive system, such as constipation, can be overcome by plums because of the fiber content, sorbitol, and isatin.


3. Plum benefits to protects against free radicals: Plum fruit contains anti-oxidants that are beneficial to the body. Anti-oxidant compounds like lutein can reduce the amount of harmful free radicals in the body. 


4. Boost immunity: The content of vitamin C in the body necessary for plum boost the immune system. 


5. Controlling cholesterol: The soluble fiber in fruit plums can lower cholesterol levels in your body. These fibers are also able to clean toxins in the bile that makes your body become healthier.


6. Plum health benefits to prevent cancer: Pigments that is in the plum called anthocyanins can protect the body against free radicals, which can cause cancer. The content of beta-carotene in it is also able to prevent the body from cancer-causing compounds particularly lung cancer and cancers of the oral cavity. 


7. Sharpen vision: Plum is also known to be rich in vitamin A. Vitamin A is a vitamin that is essential for maintaining healthy mucus membranes of the eyes and make your eyes become healthier. Fiber plums called zea xanthin is also good for the health of your retina.


8. Maintaining bone health: In addition to a low-calorie, plums are also rich in vitamin D and calcium that are beneficial to bone health and make your bones strong and nonporous. 


9. Reduce the risk of diabetes: In addition, the plums are also beneficial for diabetes. Plums have a low glycemic index so as to reduce the risk of diabetes type 2.


10. Purifies the blood: the first Benefits you can get from these plums are able to help purify the blood. Many studies say fiber content in plums can help prevent bookkeeping platelets, which can cause blood disorders such as arteriosclerosis and high blood pressure. Plum helps purify the blood by oxygenating and is recommended for those who are prone to stroke and coronary heart disease.

10 Major Reasons Why People Do Not Lose Weight

1.  Eating too much. If you finish what’s on your plate and then the plates of others, or if you always have seconds, you’re in trouble. It takes about 20 minutes for your brain to receive the signal that your stomach is full, so stop eating before you’re full and wait at least 10 minutes before having seconds.

2.  Portion distortion. Maintaining a healthy weight means eating the right foods in the right amounts. You’ll save yourself a lot of calories and a few pounds.

3.  Drinking your calories. Beer, soda, and energy drinks have no nutritional value and can cause dehydration.

4.  Snacking on unhealthy foods. Food is fuel for your body. Treat your body like the amazing machine that it is.

5.  Eating late at night. Late night Hagen-Dazs binges are not going to help that expanding mid-section. If you must have a late night snack, consider healthy alternatives like almonds and fruit.

6.  Not eating breakfast. A quick and easy breakfast that is a combination of carbohydrates and protein is all you need. Oats, Whole Grains Steel Cut Oats, Egg whites (with 1 egg yoke) Cottage cheese, fruit, and a slice of whole wheat toast will keep your engine running until your mid-morning snack.

7.  Eating whatever you want.  As an adult, your body’s metabolism has changed significantly from that of the teenager you once were, so you must adjust your caloric intake accordingly. To compute your caloric needs, click here.

8.  Eating processed foods. Too many hotdogs, lunch meats, canned ravioli, and frozen dinners and neither should you. Instead, eat more fruits, vegetables, whole grains, and lean proteins.

9.  Not drinking enough water. Factors such a physical activity and climate increase your water needs.

10.  Not eating enough. Skipping meals or not eating enough at meals, leads to overeating later. Eating five to six small meals a day, spaced two to three hours apart is really the healthiest way to eat.