WEEKLY FIVE FIT TIPS FOR HOME FITNESS-#13

-
WEEKLY FIVE FIT TIPS FOR HOME FITNESS-#13

SUNCHOKES


  • SUNCHOKES ARE ALSO CALLED AS JERUSALEM ARTICHOKES. (ONLY ROOT IS EDIBLE)
  • THEY ARE RICH IN DIETARY FIBRES.
  • INULIN IS A FIBRE PRESENT IN SUNCHOKES KNOWN FOR ITS PREBIOTIC NATURE.
  • SUNCHOKES ARE HIGH IN MINERALS LIKE POTASSIUM AND IRON.
  • POTASSIUM REDUCES BLOOD PRESSURE LEVEL.
  • IRON SUPPLIES OXYGEN TO VARIOUS MUSCLES.

 LEMON

  • LEMONS CONTAIN VITAMIN B, VITAMIN C AND FLAVANOIDS.
  • HESPERIDIN IS A FLAVANOID WHICH SUPPRESSES BAD CHOLESTEROL AND TRIGLYCERIDES.
  • LEMONS ARE RICH IN MINERALS LIKE POTASSIUM AND MAGNESIUM.
  • POTASSIUM LOWERS SODIUM EFFECT AND BOOSTS HEART HEALTH.
  • LIMONIN IS A ANTICANCER COMPOUND PRESENT IN LEMON.

CHICKPEAS

  • CHICKPEAS ARE KNOWN FOR ITS HIGH PROTEIN AND FIBRE CONTENT.
  • THEY ALSO HAVE VITAMIN B, VITAMIN K AND FOLATE.
  • IRON, CALCIUM AND MAGNESIUM ARE THE MINERALS PRESENT IN CHICKPEAS.
  • IRON REDUCES FATIGUE AND CALCIUM WITH MAGNESIUM BOOSTS BONE HEALTH.
  • CHICKPEAS REGULATE BAD CHOLESTEROL AND DEPRESSION.

 HONEY


  • HONEY IS RICH IN VITAMIN B AND VITAMIN C.
  • IT IS COMPOSED OF FRUCTOSE AND GLUCOSE.
  • IT IS PREBIOTIC IN NATURE BECAUSE OF ITS OLIGOSACCHARIDE CONTENT.
  • IT IS RICH IN MINERALS LIKE IRON, ZINC AND SELENIUM.
  • IT ALSO CONTAINS ESSENTIAL AMINO ACIDS.
  • ANTIOXIDANTS AND POLYPHENOLS PRESENT IN HONEY PREVENT THE BRAIN FROM OXIDATIVE DAMAGE.
DARK CHOCOLATE

  • DARK CHOCOLATES ARE HIGH IN FLAVANOIDS WHICH REDUCE THE RISK OF CANCER AND HEART DISEASE.
  • FLAVANOIDS STIMULATE TO PRODUCE NITRIC OXIDE WHICH IS ESSENTIAL FOR BLOOD VESSEL WIDENING.
  • EPICATECHIN IS A CHEMICAL COMPOUND(FLAVANOID) PRESENT IN DARK CHOCOLATE PROTECTS THE BRAIN FROM AMYLOID PLAQUES.
  • DARK CHOCOLATES ALSO CONTAIN CAFFEINE, STEARIC ACID, THEO BROMINE, TYROSINE AND TRYPTOPHAN.
  • THEY HAVE A LOW GLYCAEMIC INDEX.


REFERENCES
HEALTHY MAGAZINES DECEMBER/JANUARY 2017, JANUARY 2020
HEALTHY DIET OCTOBER 2019, APRIL 2020
AUSTRALIAN HEALTHY FOOD GUIDE AUGUST 2019
MEN'S FITNESS AUGUST/SEPTEMBER SOUTH AFRICA 2020
BETTER NUTRITION OCTOBER 2019

LINK
http://primalhomefitness.blogspot.com

RELATED FEEDS
WEEKLY FIVE FIT TIPS FOR HOME FITNESS #1
https://primalhomefitness.blogspot.com/2019/12/primal-home-fitness-five-fit-tips-for.html

WEEKLY FIVE FIT TIPS FOR HOME FITNESS #2
https://primalhomefitness.blogspot.com/2019/12/weekly-five-fit-tips-for-home-fitness-2.html

WEEKLY FIVE FIT TIPS FOR HOME FITNESS #3
https://primalhomefitness.blogspot.com/2020/01/weekly-five-fit-tips-for-home-fitness-3.html

WEEKLY FIVE FIT TIPS FOR HOME FITNESS #4
https://primalhomefitness.blogspot.com/2020/01/weekly-five-fit-tips-for-home-fitness-4.html

WEEKLY FIVE FIT TIPS FOR HOME FITNESS #5
https://primalhomefitness.blogspot.com/2020/02/weekly-five-fit-tips-for-home-fitness-5.html

WEEKLY FIVE FIT TIPS FOR HOME FITNESS #6
https://primalhomefitness.blogspot.com/2020/03/weekly-five-fit-tips-for-home-fitness-6.html

WEEKLY FIVE FIT TIPS FOR HOME FITNESS #7
https://primalhomefitness.blogspot.com/2020/03/weekly-five-fit-tips-for-home-fitness-7.html

WEEKLY FIVE FIT TIPS FOR HOME FITNESS #8
https://primalhomefitness.blogspot.com/2020/04/weekly-five-fit-tips-for-home-fitness-8.html

WEEKLY FIVE FIT TIPS FOR HOME FITNESS #9
https://primalhomefitness.blogspot.com/2020/07/weekly-five-fit-tips-for-home-fitness-9.html

WEEKLY FIVE FIT TIPS FOR HOME FITNESS #10
https://primalhomefitness.blogspot.com/2020/08/weekly-five-fit-tips-for-home-fitness-10.html

WEEKLY FIVE FIT TIPS FOR HOME FITNESS #11
https://primalhomefitness.blogspot.com/2020/08/weekly-five-fit-tips-for-home-fitness-11.html

 WEEKLY FIVE FIT TIPS FOR HOME FITNESS #12
https://primalhomefitness.blogspot.com/2020/08/weekly-five-fit-tips-for-home-fitness-12.html


 COMMENT AND SUBSCRIBE




Location: Semmandalam, Tamil Nadu, India

Comments

Post a Comment

Popular posts from this blog

WEEKLY FIVE FIT TIPS FOR HOME FITNESS-#15

-
Image
   WEEKLY FIVE FIT TIPS FOR HOME FITNESS-#15 CAPSICUMS CAPSICUMS ARE ALSO MENTIONED AS AN ANTIOXIDANT POWERHOUSE. THEY ARE HIGH IN VITAMIN C AND VITAMIN E. LUTEOLIN, QUERCETIN, AND HESPERIDIN  ARE THE FLAVONOIDS PRESENT IN CAPSICUMS. LUTEIN AND ZEAXANTHIN ARE THE CAROTENOIDS(PRESENT IN CAPSICUM)   WHICH IMPROVE EYE HEALTH. LUTEOLIN IS A FLAVONOID WHICH HAS ANTIINFLAMMATORY PROPERTIES. PAK CHOI PAK CHOI ARE THE BEST SOURCE OF VITAMIN A, VITAMIN B6, VITAMIN C, AND VITAMIN K. THEY ARE RICH IN MINERALS LIKE CALCIUM, IRON, MANGANESE, AND POTASSIUM. SULFORAPHANE IS A COMPOUND PRESENT IN PAK CHOI HAS ANTI CANCER PROPERTIES. PAK CHOI IMPROVE HEART HEALTH AND BONE HEALTH. THEY ALSO HAVE ANTIINFLAMMATORY PROPERTIES. BLUEBERRIES BLUEBERRIES ARE THE EXCELLENT SOURCE OF ANTHOCYANIN . ANTHOCYANIN IS A FLAVONOID WHICH IMPROVES HEART HEALTH. PTEROSTILBENE IS A CHEMICAL COMPOUND PRESENT IN BLUEBERRIES WHICH REDUCES BLOOD PRESSURE AND REDUCES BAD CHOLESTEROL. BLUEBERRIES ALSO CONTAIN VITAMIN C, VITAMI
Read more

WEEKLY FIVE FIT TIPS FOR HOME FITNESS-#18

-
Image
  WEEKLY FIVE FIT TIPS FOR HOME FITNESS-#18 INDIAN GOOSEBERRY INDIAN GOOSEBERRY IS LOADED WITH VITAMIN C. INDIAN GOOSEBERRIES ARE AN EXCELLENT SOURCE OF ANTHOCYANINS , FLAVONOLS , AND OTHER POTENT ANTIOXIDANTS. THEY HAVE ANTI-AGING AND IMMUNE-ENHANCING PROPERTIES. COPPER AND MANGANESE ARE THE MINERALS PRESENT IN INDIAN GOOSEBERRY. PEANUTS PEANUTS ARE LOADED WITH ANTIOXIDANTS . THEY ARE RICH IN FIBER, FOLATE, AND VITAMIN E. COMPOUNDS THAT ARE PRESENT IN PEANUTS IMPROVE HEART HEALTH. ARGININE IS AN AMINO ACID THAT PREVENTS HEART DISEASE. MAGNESIUM AND COPPER ARE ALSO PRESENT IN PEANUTS. APRICOTS APRICOTS ARE HIGH IN VITAMIN C AND DIETARY FIBER. THEY ALSO CONTAIN IMMUNE-BOOSTING ANTIOXIDANT BETA CAROTENE(VITAMIN A). LUTEIN AND ZEAXANTHIN ARE TWO COMPOUNDS PRESENT IN APRICOTS TO HELP EYE HEALTH. DRIED APRICOTS ARE RICH IN IRON AND POTASSIUM. BUCK WHEAT BUCKWHEAT  ARE HIGHER IN PROTEIN THAN CORN, MILLET, AND RICE. THEY HAVE SOLUBLE FIBER THAT LOWERS LDL CHOLESTEROL. RUTIN IS A POWERFUL A
Read more

CHISEL YOUR UPPER BODY WITH ONE DUMBBELL-TRIO WORKOUT #5

-
Image
CHISEL YOUR UPPER BODY WITH ONE DUMBBELL DIRECTION REST 20 SEC BETWEEN WORKOUTS REST 1 MIN BETWEEN CIRCUITS TRY THIS CIRCUIT 3 MORE TIMES EQUIPMENT NEEDED: ONE  DUMBBELL ATTEMPT: TWICE IN A WEEK SUITS MALE/FEMALE WEIGHT PREFERENCE MALE-(5-10 KG DUMBBELL) FEMALE-(4-7 KG DUMBBELL)  TYPE ONE DUMBBELL WORKOUT NOTE ONE DUMBBELL IS ENOUGH TO COMPLETE THIS CIRCUIT. EACH MOVES TARGETS DIFFERENT MUSCLE GROUPS. ANYBODY CAN DO THIS CIRCUIT WITHOUT FAIL. YOU CAN ALSO PREFER MEDICINE BALL OR SANDBAG INSTEAD OF DUMBBELL.  WARM-UP GOBLET SQUAT-10 REPS*3 MOVES CRUSH GRIP CHEST PRESS- 15 REPS SINGLE DUMBBELL PULLOVER -12 REPS SINGLE-ARM BENT OVER  ROW-10 REPS (10 STRAIGHT REPS ON ONE SIDE THEN ANOTHER SIDE) FINISHER HOLLOW HOLD FLUTTER KICKS-15 REPS PER LEG  (ALTERNATIVELY) *3 TARGETS CHEST LAT PECS BACK MOTIVE SHAPING YOUR UPPER BODY DIFFICULTY MODERATE TO HIGH PERFORMER LEVEL MODERATE-3 ROUNDS INTERMEDIATE-4 ROUNDS REFERENCE MEN'S HEALTH UK APRIL 2015 MEN'S HEALTH AUSTRALIA JUNE 2020 MEN"
Read more