What are the different values ​​of color of vegetables and fruits?

Did you know that the colors Contained in plants are useful and play a role as well as vitamins ever. Marfar Guason,
who is interested in plant chemistry, has separated them roughly enough to be easily understood as follows.

Red substance.

It contains Cycopene as the red pigment in watermelon, tomato, betacycin, gives red color in pomegranate, beetroot and canberry. Both of these substances. They are antioxidants, or Antioxydants, that help prevent the development of many cancers

Orange substances.

 vegetables and fruits such as papaya and carrots contain betacarotene, which is potent. Antioxidant This is the formation of Ma Meng, pale white people who eat a lot of papaya or carrots, their skin looks beautiful yellow. The Ministry of Agriculture The United States declares that eating 2-3 carrots per day will help lower cholesterol levels. Or fat in the blood Thai people who have been experimenting with eating impulsive papaya for up to 2 years will help change skin color. The blemish function can be cured without having to rely on anti-blemish cream at all

Yellow substance.

Lutein Pigment is a yellow substance that gives color to corn, helping to prevent the degeneration or light color of the retina eyes. Which is one of the reasons That makes the elderly invisible.

Green Pigment

Chlorophyll is a substance that gives green to vegetables. Green vegetables For vegetables, vegetables that are dark green have more chlorophyll, such as gourd, kale, broccoli, Cha Plu, Centella, etc., and chlorophyll. Is very valuable Scientists say When chlorophyll is digested It has a very strong power in the prevention of cancer. It also eliminates Various foul odors in people with

purple substances 

The purple plant contains anthocyanin (anthocyanin), which gives the purple color. What you see in pea flowers, cabbage, apple skin, maui, eggplant, blackberry, blueberry, scientists have discovered that This substance helps to neutralize the substance. The substance and substance Anthocyanin is also active in the expansion of blood vessels. Reduces the risk In heart disease And paralysis too .

YoYo symptoms , effects and negative effects on the body

The body into the cycle of weight swings up and down Inevitably affects health as described above Causing the consequences including

1. Become fatter than before.

When we diet An abnormally rapid decrease in fat mass Leptin, which makes us feel less full, makes us hungry more and more often to compensate for what our body thinks there is not enough energy in our body to survive. In conjunction with the wrong diet, the muscle mass decreases, the more the body burns and wants to store as much energy as possible. Research has shown that 1 in 3 people who lose weight in these wrong ways will regain obesity within a year and gain more weight than before. Plus, the next weight loss will be even more difficult.

2. Increased fat Loss of muscle mass

During the weight gain from yo-yo The effect may make body fat more easily accumulated. Fat may accumulate in various parts of the body including internal organs. This may make the next weight loss harder than before, because losing weight too quickly may lose muscle mass, leading to a decrease in the body’s metabolism. (Check out this article to learn more about your metabolism and how it can help increase your metabolic rate)  , especially in diet and non-exercise groups. Debilitate The solution is to eat enough protein each day. Along with regular resistance exercise

3. Health problems

Fasting or undereating early in the weight loss journey Causing the body to lack nutrients, causing dry skin Brittle nails and hair Unusual hair loss A weakened immune system

When weight gain from yo-yo symptoms It also negatively affects the heart and kidneys. Increased blood pressure Risk of type 2 diabetes, weight gain increases the risk of developing fatty liver disease. High blood pressure, heart disease, increased bone mineral loss in elderly women. Additionally, failure to lose weight can also lead to a loss of self-respect. Self confidence Chronic stress Including eating disorders.

How to effectively fix and stop the yo-yo effect

Change the way you think Health comes first

Turn to a sustainable way to take care of your body and figure Do not use shortcuts or be quick. Temporarily changing the way you lose weight by limiting your diet. Is the correct way to choose healthy food And to change dietary habits in order to maintain a healthy body weight and improve long-term health Try changing your goal from focusing on the numbers on the scales to better long-term health, says weight loss expert Dr. Sean Pierre Montani.

You don’t have to cut out all your favorite foods that are bad for your weight. Just eat in smaller quantities Effective and permanent changes are due to small but consistent changes and, most importantly, it must fit into our lifestyles.

Eat foods that are natural and healthier.

Including fruits and vegetables, less sweet Nuts By increasing the amount of these foods Turn to eating as the first thing in your meals to help you feel fuller. Because foods that contain natural dietary fiber help us get full and stomach. It also contains nutrients that are necessary for the body. And should choose to eat a variety of vegetables In addition, an important tip is Stop eating when we’re 80% full, no need to eat to be super full with every meal Because eating the most full, it is one of the reasons why we can gain weight. Because the brain commands that fullness slower than it actually is

Cut out certain foods

These foods include Foods that are high in energy but low in nutrients Or foods processed through the junk food industry, especially foods high in fat, sugar, sodium, or foods that may affect both short-term and long-term health, such as french fries, pizza, soft drinks, high sugar drinks Various ready meals Eating home-made meals is probably the best bet because you can choose your own quality ingredients and nutrients.

Eat good carbs and avoid foods high in carbs and sugar.

Carbohydrate foods, especially those that have been refined or processed in many ways, turn into sugar quickly. (It is advisable to read the blog in this link to recognize and extract the good and bad carbohydrates for your body.) It makes you hungry easily and often get hungry. Potatoes, breads, sweets, and bakery items, and some fruits may be high in carbohydrates. Therefore, it should be consumed with caution in moderation. It is important to eat enough protein and good fats and drink enough water per day.  

Get enough quality sleep

It helps restore the body and is the time when the body can burn energy to its full potential. Therefore should sleep at least 6-8 hours a day And manage stress to improve sleep quality

Exercise regularly

Should allow the body to move and move frequently By doing activities to keep the body moving and active always. Or choose to play sports or exercise in a way that suits your body Both using resistance to help build and maintain muscle Or cardio to use energy to reduce activities such as watching TV Or playing with your mobile phone too much .

Yoyo effect Nightmare of people wanting a good figure.

Yo-Yo is the symptom of the weight swung up and down. I became fat, then lost weight until thin, then it bounced back to gain weight again. It’s a cycle that happens like a yo-yo top. So it is called the Yoyo effect. Entering the Yoyo Effect circuit is a big deal for many and it often gets discouraged by taking care of your body.

Yoyo effect Knowing the cause, correct the point, will be permanently out of this cycle Without going back to fat again.

Cause Yoyo symptoms Negative effect on the body Solution

What’s worse is that the yo-yo effects can damage your health and may lead to other health problems like heart disease, high blood pressure, etc., but don’t worry. You have come to the right place With this block, let’s get to know yoyo symptoms, their causes and solutions, and prevent them from returning to that cycle again.

Yoyo effect is

The body’s and mind’s response to overactive weight loss, such as taking diet pills. We try to control our food by eating less. Reduce calories you consume per day (calorie restriction), fasting, changing food types by stopping certain food categories.

Such as carbohydrates, or exercising vigorously to use more energy than you consume over a long period At one point, the body is unable to tolerate a condition that continually consumes less food than the energy it consumes per day.

At that point The body begins to enter survival mode. The hypothalamus, the frontal brain, which serves Regulating the vital processes of life reduces the body’s energy expenditure to match the energy it receives, said Dr. Matthew Thorp, MD, a specialist in body mechanics and diet.

Again said Our body’s fat cells are also responsible for producing a hormone leptin, which communicates with the brain when the body has stored enough fat. Of course, when we lose weight The lower the fat content, the lower the leptin hormone makes us hungry.

YoYo’s symptoms, the hormonal balance effect started to flurry. 

As a result, weight loss will stop suddenly and make the body feel hungry and need more energy in order to continue life. Combined with the body’s metabolism less to maintain energy due to insufficient intake of calories. It will cause food, appetite, endless hunger, eating, never ceasing, not full, not satisfied.  It may be an eating disorder (binge eating), but the body’s metabolism decreases. Becomes a cycle that makes you come back to fatter than before you start losing weight again.

When the weight does not lose as desired.

It will cause stress. And an increase in stress hormones Cortisol: The stress that builds up in the body leads to the release of the hunger hormone Grelin Hormone. It aggravates the resulting conditions even more seriously, affecting your health, including diabetes, heart disease, and cancer.

Anyone who reads and qualifies Now that you know it. keep reading as we have a few ways to help you break this cycle. First of all adjust the idea. People tend to set goals for losing weight that are exaggerated, such as over 3 years of obesity.

Manage your cravings for sweets, keep your sugar under control with 5 ways for people to lose weight

Today’s people already consume a lot of flour. Plus both drinks Many snacks with even more sugar Causing the consumption of sugar more than necessary for the body Many people are addicted to sweetness. It is very necessary for people who want to control their weight. Manage your dessert cravings Because sugar, in addition to consuming a lot, will cause fat It is also the source of many diseases such as diabetes, high blood.

The World Health Organization sees diabetes as a rapidly growing threat. Therefore, the World Health Organization recommends that people consume only 6 teaspoons of sugar per day, or 24 grams, or 29.57 milliliters.

Knowing this Many people are addicted to sweetness.

so we look for ways to manage their cravings for dessert. For a slim figure and good health.

1 Eat more protein

If we add protein to meals and snacks Protein helps stabilize blood sugar levels. And helps suppress the craving for sweets. In addition, protein also increases food
Increase protein and fiber in your diet. Help you full longer Continue to practice eating until you become addicted, the habit will eventually stop your addiction to sweetness.

    2. Gradually reduce the sweetness, do not break raw

For many people, the raw deduction of flour and sugar of all kinds. May be done in only a short time But cannot change their behavior in the long term It’s not just the brain’s addiction to sugar. But the difficulty in quitting sugar addiction is that every time we have a craving for sugar. Will allow us to accelerate eating

   3. Eat more fiber.

Consume more fresh vegetables. May combine with unsweetened fruit The technique is to eat vegetables in large quantities before anything else. Who doesn’t eat that much vegetables? Try turning to grains, nuts, such as almonds or fruits and berries. To reduce hunger to consume less starch and sugar. And drink more water

After that, gradually reduce the amount of sugar and carbohydrates. And in a few weeks, we will have less sugar cravings.  The American Heart Association  recommends eating fiber-rich foods like kale, green salad, broccoli, which are low in calories at 14 grams per serving. 1,000 calories eaten

      4. Get rid of the fat snacks and stock up on clean ones instead.

Must accept the fact that if you will maintain a sustainable shape Putting all snacks out of your life can only be temporary. And then punched it later What we recommend is to gradually build new healthy habits and develop them into habits. Stop buying sweets into
Very low-sugar fiber-fortified protein bars are plant-based, perfect for pre- or post-workout meals, or as a substitute for a traditional snack. Available for both vegetarians and milkshakes

   5. Focus on other matters.

Go for a walk, jog, or do other activities. In order for the mind to focus on other matters Relaxing, not obsessed with sugar or candy cravings. Go out to change the atmosphere or look at the photos of idols that inspire us to want to lose body shape. (Follow to inspire the 8 god fit gods to increase
• We’ll look at all the healthy idols’ Instagram to distract the dessert. Or maybe you can just turn yourself into yoga by yourself (photo from instagram: AmandaBisk)

• More importantly, it is a great opportunity to increase your physical activity by exercising. Start with simple activities such as walking, short runs, or yoga, and gradually increase your movement time to help maintain your blood sugar balance. And increased energy Therefore contributing to reducing eating sweets to relieve stress

• More importantly, you should encourage yourself. And not so strict that it was born Because reducing sugar cravings is not easy and requires a strong mind. Self discipline It may be difficult at first, but if you pass through, you will have a more lasting, stronger mental and physical health.

•motivation to exercise to be in shape )

Drink enough clean water each day. Sometimes craving for something sweet is a sign that The body is dehydrated Try drinking a glass of water. Try slicing a fruit mixture into it, such as yellow lemons, strawberries, or a few apples to add flavor and vitamins to your water. In addition, drinking enough clean water as the body needs. It also helps the intestines get rid of bad bacteria more effectively.

Sometimes it may be stressful from not eating sweet. Therefore, you must keep a good balance. Absolutely not overdoing it At times, it may be necessary to eat a little bit of sweetness in order to recognize the taste in exchange for increasing the body’s stress sugar levels. However, choose to eat food that is natural and without added flavoring. Many times, hidden sugars get into our food that we can’t imagine. Therefore, they must not be overlooked as well, such as ketchup, BBQ sauce, pasta sauce, and many salad dressings are high in sugar.

Always keep in mind that “sugar is sugar”, whether it is brown sugar or white sugar, or even honey, coconut sugar that can reduce the level of absorption into the bloodstream more slowly than sugar. Can cause harm if consumed a lot Therefore, it should not be consumed as well. In addition, it is best to cut back on foods such as refined starches, which eventually turn into sugar, especially avoid jasmine rice, glutinous rice, mashed potatoes or chips. And during the period when the starch cannot be reduced Can avoid consuming brown rice Whole Wheat Spaghetti

the house. So that there is no temptation in the house And in order not to regret these foods that are in the house

If you are addicted to snacks, before every purchase, turn to read the label. And you will understand that Trying to do heavy exercise Or eat less main meals, but why fat Celulite is not going anywhere. Check the number of carbohydrates, sugar, fiber compared to many things to help make a choice. Some lotteries (Especially drinks) that may separate the sugar into many types. All types of sugar must be counted as the proportion of sugar, such as sugar, fructose, honey, maple syrup.

Eliminate packaged snacks loaded with oil, sugar, starch, trans fats, gluten. Foods with chemicals are better off of life. And try to find nuts Whole grains, such as raw almonds that are high in calcium. Cashew nuts In which those grains are rich in good fats Plus full of fiber Therefore good for weight control Helps to remove excess fat in the body

And fiber also improves the digestive system as well. Or a clean, less sweet, fiber and protein stick to your body at work, at home, when you’re hungry. These will help alleviate hunger. And add more value to yourself But don’t eat too much Because the only formula that will maintain shape and maintain fitness is Eat less than the burnt out

more carbohydrates or sugar To compensate for that craving

After that, the pancreas produces insulin to bring the sugar to the body’s cells. When sugar has entered the cells It will cause the sugar in the bloodstream to fall until it may be dangerous. Making us crave sugar again and again In the end, sugar addicts couldn’t stop. And try not to use artificial sugars Because artificial sugars may stimulate the pancreas to produce insulin. This causes a hypoglycemia which will cause more sugar cravings during sugar starvation.

It started with “reducing” sugar that was used to condition the tongue to get the taste of unsweetened food better. Try to cut out more and more sweet foods each week. If sugar is added to tea or coffee, then lower the amount. And if necessary, add sugar that does not accelerate the liver’s production of insulin or residues in the blood. In particular, sugar with the Glycemic Index index, such as coconut nectar, etc. If you do this over and over, the sweetness of the perception of the tongue will gradually decrease.

satisfaction. It is finer than non-protein foods, and it burns more calories than other foods. (Read more about how protein can help increase the  metabolism of the metabolic system. There are 10 solutions. You can do it immediately. )

While on your diet, try adding grilled chicken breast, grilled fish, or steak to a fresh salad. It helps us feel full and happy and good for the body as well. Or try these protein-packed snack ideas like Fresh Vegetable Spring Rolls Wrapped with Grilled Chicken Breast Boiled egg or shrimp Or to eat boiled eggs instead of snacks.

cholesterol. Embolism, etc.

Manage your dessert cravings in 5 ways.

There are two types of rough sugar: natural food sugar. And added sugar Most of them contain sugar in the fair, including fruits, vegetables, grains, dairy products. Berries, which are loaded with vitamins, minerals and other nutrient particles But human added sugars such as sugar, soft drinks, desserts only add calories and have almost no health benefits.