Tuesday, December 10, 2013

Some Tips How To Prevent And Overcome Constipation In Pregnancy

Constipation commonly experienced by pregnant women. This condition occurs due to hormonal changes during pregnancy affect the working organs, including the digestive function that tends to slow down. Constipation during pregnancy can occur for several reasons. One is the hormonal changes that do not allow the natural process of digestion. In addition, constipation is also caused because most pregnant women taking iron, which tend to make constipation.


Other causes of constipation in pregnant women, because the intestines break down the nutrients from the food it digests the slightest to the needs of the developing fetus. In addition, the body also absorbs more water, so that the resulting drier stools. Other causes that trigger and worsen constipation is the consumption of high-dose iron supplements during pregnancy. But throughout there's no other symptoms, such as bleeding, constipation do not need to worry about. Below maybe can be your solution to prevent and overcome constipation during pregnancy.

  • Consume fibrous foods every day. Pregnant women need to pay attention to the food they consume nutrients to keep it balanced. Ensure that natural foods rich in fiber such as that contained in vegetables and fruits into a daily meal. 

  • Drink plenty of water. At a minimum, pregnant women are expected to drink eight glasses of water every day. Remember, during pregnancy, the body absorbs a lot of water, so the water consumption should be sufficient, so that mothers do not become dehydrated. In addition, the adequacy of water also helps to soften the stool, so easily removed. In addition to water, the liquid can also be obtained from soupy food or fruit juice.

  • Doing regular physical activities or exercises. In addition to being fresh and healthy body, exercise can also relieve constipation. Pregnant women can perform as walking or swimming. Kegel exercises can also be done to strengthen the pelvic floor muscles, helping to facilitate the expenditure of feces, also prepares the mother during childbirth. 

  • Limit your consumption of iron supplements. Surely this applies to pregnant women who are already fulfilled the needs of iron substance. pregnant women are advised to take supplements of vitamin C that can help relieve the symptoms of constipation. Consult with your doctor regarding the consumption of these supplements.

  • Do not take laxatives made ​​from chemicals. When steps above has been done but not too helpful, must not consume laxatives. It is advised to consume fruits or vegetables that contain a lot of fiber and have natural laxatives properties. The final steps is consult a doctor to get proper treatment.
Health Fame Pregnancy
Monday, December 9, 2013

Counting How Many Calories In A Banana To Increase Your Energy

Not many people know that some athletes consume bananas for energy reserves, therefore, we will try to count how many calories in a banana so that it can produce instant energy. Bananas have so many varieties, in areas with frequent rainfall all year round climate, banana production can take place regardless of the season. Pacific Islands, Central American countries, Indonesia, and Brazil is known as the main countries exporting bananas.



Bananas contain high energy and faster absorbed than rice or bread. Therefore bananas are an alternative source of instant calories more natural and healthy. Carbohydrates in bananas is a complex carbohydrate, this condition makes the body's banana supply energy that can be absorbed in a short time, but also not too fast just like sugar or syrup. The sugar content in bananas, fruit sugar or fructose is having a low glycemic index. Fruit sugar, either consumed because it can provide for the body's energy reserves.

Calories in raw and processed banana

  • Raw banana (fresh fruit) calories per 100 gr, contain 89 kcal. To burn these calories you can swimming for 7 minutes, jogging 10 minutes, cycling for 14 minutes or walking for 25 minutes.
  • Calories in banana bread prepared from recipe (made with margarine) per 100 gr, contain 326 kcal.
  • Calories in sundae banana split per 100 gr, contain 166 calories. To burn these calories, you can  swimming for 14 minutes, jogging 19 minutes, cycling 25 minutes or walking for 46 minutes.
Feelings of lethargy and lack of energy can slow even the strongest person. According to Australia's leading Nutritionist Glenn Cardwell, lethargy felt by the athletes is often associated with poor food choices before exercise.

Cardwell said, a diet rich in carbohydrates is essential to provide the fuel that will be used by the muscles in the sport. During exercise, muscle contraction will burn glucose derived from muscle. Glucose is a carbohydrate that is derived from food. Therefore, if we consume foods low in carbohydrates, the muscles will lack that causes athlete's glycogen runs out of energy.

According to Cardwell, athletes favorite fruit is banana. Ripe bananas have a lot of starch are broken down into glucose, so both sweeter and more quickly digested. Glucose is then converted into glycogen to be stored to fuel the muscles, and ready to be released when exercising.

Cardwell also told that he had met with an athlete who always eat a banana before the match. The athlete achieved the best time, and since then the athlete has always eaten a banana before the match. So sometimes, the energy offered by bananas can be useful beyond banana nutritional benefits itself.
Health Fame Fruits, Healthy Foods
Tuesday, December 3, 2013

Best Magnesium Rich Foods Can Be Obtained From Nuts And Grains

People who consume magnesium rich foods in large quantities, such as nuts and seeds, is said may reduce the risk of stroke. This is revealed in the international analysis involving two hundred and fifty thousand people that the results were published in the American Journal of Clinical Nutrition recently. However, the researchers revealed that they do not recommend people to consume magnesium supplements every day. Because the analysis focused on magnesium in food, so it is likely there are other aspects that affect these findings.


Magnesium is needed for healthy body, because calcium is used for more than 300 biochemical reactions in the body. Magnesium is the fourth most important mineral for the health. Approximately 50% of total body magnesium, stored in our bones. The remaining part of magnesium is predominantly found in the cells of body tissues and organs.

Function of magnesium, among others, to keep the muscles and nerves to function normally and keep the rhythm of the heartbeat. With this, the magnesium helps to support the immune system and keeps bones strong. Magnesium also helps regulate blood sugar levels, thus increasing the normal blood pressure and supports energy metabolism and protein synthesis. Magnesium has a positive effect in the treatment of health problems such as heart disease, hypertension, and diabetes.

Recommended Dietary Allowances for Magnesium

According to ods.od.nih.gov, each person has their own daily requirements for magnesium. 
RDA magnesium 
  • Birth to 6 months : 30 mg* (both male and female)
  • 7–12 months : 75 mg*  (both male and female)
  • 1–3 years : 80 mg (both male and female)
  • 4–8 years : 130 mg (both male and female)
  • 9–13 years : 240 mg (both male and female)
  • 14-18 years : (male) 410 mg; (female) 360 mg; (lactation) 360 mg; (pregnancy) 400 mg
  • 19-30 years : (male) 400 mg; (female) 310 mg; (lactation) 310 mg; (pregnancy) 350 mg
  • 31-50 years : (male) 420 mg; (female) 320 mg; (lactation) 320 mg; (pregnancy) 360 mg
  • More than 51 years : (male) 420 mg; (female) 320 mg

Best magnesium Rich Foods

For every extra 100 milligrams of magnesium per day, can reduce the risk of ischemic stroke by 9 percent. Ischemic stroke is the most common type of stroke, usually caused by a blood clot. To get recommended daily magnesium intake, you can consume foods that rich in magnesium from nuts and grains below, based on USDA Nutrient database per 100 gr.
  • Brazilnuts (dried, unblanched), contain 376 mg of magnesium.
  • Cashew nuts (raw), contain 292 of magnesium.
  • Almonds, contain 270 mg  of magnesium.
  • Walnuts (black, dried), contain 201 mg of magnesium.
  • Lupins (mature seeds, raw), contain 198 mg of magnesium.
  • Mung beans (mature seeds, raw), contain 189 mg of magnesium.
  • Peanuts (raw, all types), contain  168 mg of magnesium.
  • Peanut butter (chunk style, with salt), contain 160 mg of magnesium.
  • Macadamia nuts, contain 130 mg of magnesium.
  • Pistachio nuts, contain 121 mg of magnesium.
  • Pecans, contain 121 mg of magnesium.
  • Chickpeas (garbanzo beans, bengal gram, mature seeds, raw), contain 115 mg of magnesium
  • Chard swiss (raw), contain 81 mg of magnesium.
  • Spinach (raw), contain 79 mg of magnesium.
  • Purslane (raw), contain 68 mg of magnesium
  • Soybeans (green, raw), contain 65 mg of magnesium.
  • Broccoli, contain 21 mg of magnesium.
Some other magnesium source also can be obtained from green leafy vegetable and fruits, but according to USDA Nutrient database, with the same size they only have small amount of magnesium. Based on recommended dietary allowance, giving fruits and vegetables to meet daily needs of magnesium maybe good for children under 3 years that doesnt need magnesium more than 100 mg per day.
Health Fame Healthy Foods, Magnesium