What is the Normal Heart Rate?

What is the Normal Heart Rate?

Heart rate

Heart rate
The heart rate is the number of heartbeats for a period of time, usually one minute. It varies base on many parameters such as :

Age
Sexe
Physical form
Body shape
The presence of a pathology
The emotions, stress

physical activity, weather

Hormonal changes or fluctuations

Taking medication, etc.

The American Heart Association states the normal resting adult human heart rate is 60–100 bpm. Tachycardia is a fast heart rate, defined as above 100 bpm at rest. Bradycardia is a slow heart rate, defined as below 60 bpm at rest. During sleep, a slow heartbeat with rates around 40–50 bpm is common and is considered normal. When the heart is not beating in a regular pattern, this is referred to as an arrhythmia. Abnormalities of heart rate sometimes indicate disease

It is slightly higher in women than in men.
The hearts of children beat faster: in the newborn, between 120 and 160 times per minute!
On the contrary, in athletes, the heart rate can drop to very low levels, up to 40 bpm.
When you exercise, the heart rate increases, especially as the effort is sustained. The muscles are better supplied with oxygen and nutrients. The heart rate, however, reaches a threshold that can not be exceeded, which corresponds to the maximum heart rate.

How to measure Heart rate

Traditional Way

Place two fingers (the index finger and the middle finger) on an artery, at the wrist for example, or the neck.
Count the number of beats thus felt for a minute precisely.
To make sure is recommended to repeat the operation three or four times in a row and then average the results obtained.

Heart Rate Monitor

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The heart rate monitor most of the time is used by professionals it is particularly useful for endurance athletes, in order to better dose their effort.
In many cases, it may not be accessible to everyone

Electrocardiogram

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An electrocardiogram is used by the cardiologist
Is a diagnostic tool that is routinely used to assess the electrical and muscular functions of the heart. While it is a relatively simple test to perform, the interpretation of the ECG tracing requires significant amounts of training.

Complications associated with a high heart rate 

High blood pressure;
insufficient blood supply to the heart muscle due to coronary heart disease (atherosclerosis)
Valvular heart disease,
Heart failure, cardiac muscle disease (cardiomyopathy)
Tumors or infections;
Other medical conditions, such as thyroid disease, certain lung diseases, electrolyte imbalance, or alcohol or drug abuse
Emotional stress or the consumption of large amounts of alcoholic or caffeinated beverages.

Causes of a high heart rate

Lack of exercise, poor eating habits, smoking, alcohol, and drugs consumption
Heart diseases and health issues ( illness)

Food for a good Heart Rate

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Omega-3 fatty acids found in fish and fish oil such as salmon, tuna, mackerel
Lean meats, nuts such as almonds or walnuts
Leafy Green vegetables, and most fruits
Whole grains, Fiber and bean sprouts

How to naturally lower heart rate


Relaxing and trying to remain calm.
Practice physical activity
Take 30 to 45 minutes walk recommended in nature or far from the urban environment
Take a warm shower or bath, stay in for long relaxation time
Avoid stress, enjoy to relaxation music, stretching
Practice Yoga or another form of meditation

Our advice

Image result for beautiful heart

Your heart is a precious gift, a unique body engine Take care of yourself and enjoy a long life.

Beatrice F.M

Anxiety ( Disorder) : Causes,symptoms,Natural Treatments ,Medical Help

Anxiety ( Disorder) : Causes,symptoms,Natural Treatments ,Medical Help

What is Anxiety 

Anxiety is considered as a psychological and physiological state, it is also a disagreeable emotion and considered as a Normal reaction to stressful situations.
when Anxiety it becomes very excessive become an Anxiety disorder
Although this is a normal reaction to stress, it can take the form of the pathological disease and the person who suffers for a long time can develop other mental health disorders such as depression, etc..

What are the symptoms of anxiety?

 Common Psychological symptoms

Difficulty concentrating
Excessive worrying.

Common physical symptoms

.Fatigue
.Sleeping Troubles
.Headache
.Irritability
.Phobia( Feeling Fears for small or big things)
.Panic Attacks
.Heart palpitations ( fast heartbeats )

.Choking sensation
.Excessive sweating;
.Hot flashes or, on the contrary, chills
.Muscle tension
.High blood pressure
.Chest Pain and tightness
.Body tremors generalized to the whole body;
.Nausea
.Diarrhea
.Numbness

 What are Natural treatments of anxiety (disorders)

Meditation

Meditation is a type of relaxation that has strong soothing and calming properties. Few minutes in a quiet place are enough to chase the anxieties.

Relaxation.

There are several types of relaxation that will help you feel better and avoid stress. Some type of relaxation are professional others are general, classic practices such as :

Music and art therapy
Deep breathing
Hypnosis
Massage
Meditation
Tai Chi
Anti-stress yoga

Healthy Eating

Healthy eating habits will help you feel better and be in a good mood.

Rest
Rest is an ally of good health and has immediate positive effects on brain and body function
Sleep at least 8 hours (adults) Children need more hours depending on age.
Toddlers 1-2 years 11 to 14 hours
Preschoolers 3-5 years 10 to 13 hours
School-aged children 6-13 years 9 to 11 hours
Teenagers 14-17 years 8 to 10 hours

Avoid the consumption of alcohol and caffeine.

Positive Relationships

Surround yourself with positive relationships, privilege constructive conversations with friends, family members, colleagues regardless of your social background (Work, School, etc …)
Get involved in social activities, sports, leisure.
Avoid staying alone for too long ( avoid isolation).

Discover activities, a recreation that makes you feel good.
Be Involved in community activities and build a social network.

Medical Help

It is very necessary to ask the help of a mental health professional if the anxiety becomes much more excessive.
Support from family members is important for complete healing.

Our advice

Often Evoking Mental health problems is synonymous with judgment, rejection, and condemnation, yet everyone can find themselves in a situation of anxiety disorder regardless of age, sex social status.
Let’s be kind, help those who suffer from it.

 

 

36  AWESOME QUOTES TO A BEAUTIFUL LIFE

36 AWESOME QUOTES TO A BEAUTIFUL LIFE

 

 Learn  Tips For  a  Beautiful  Happier Life 

 

 

 Take a 10-30 minutes walk every day & while you walk, SMILE…..

 

1. Take a 10-30 minute walk every day & while you walk, SMILE. It is the ultimate antidepressant.

2. Sit in silence for at least 10 minutes each day

3. When you wake up in the morning, pray to ask God’s guidance for your purpose, today.

4. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.

5. Drink green tea and plenty of water. Eat blueberries, broccoli, and almonds.

6. Try to make at least three people smile each day.

7. Don’t waste your precious energy on gossip, energy vampires, and issue of the past and negative thoughts of things you can’t control. Instead, invest your energy in the positive present moment.

8. Eat breakfast like a king, lunch like a prince and dinner like a college kid with a maxed out charge card.

9. Life isn’t fair, but it still good.

10. Life is too short to waste time hating anyone. forgive them for everything!

11. Don’t take yourself so seriously. No one else does.

12. You don’t have to win every argument. Agree to disagree.

13. Make peace with your past so it won’t spoil the present.

14. Don’t compare your life to others. You have no idea what their journey is all about.

15. No one is in a change of your happiness except you.

16. Frame every so-called disaster with these words: “in five years, wills this matter?”

 17.No matter how you feel, get up, dress up, and show up.

18. What other people think of you is none of your business.


19. Time heals everything. A however good or bad situation is, it will change.

20. Your job won’t take care of you when you are sick. Your friend will. Stay in touch.

21. Envy is a waste of time. You have already all you need.

22. Each night before you go to bed, pray to god and be thanks full for what you’ll accomplish today!

23. The best is yet to come… Believe.

24. Do the right thing!

25. Remember “Karma has no menu you get served what you deserved.”

26. Call your family often.

27. Help the needy. Be a “giver”, not a “taker”.

28. Forgive everyone for everything for your own peace.

29. Enjoy every moment, it will not last forever

30. Do not judge someone ‘s steps before you walk few meters in his shoes.

31. Spend time with your friends and family.

32. Avoid debt, live with what you have.

33. Do not stop learning, make a classroom inside yourself, learn from everything around you.

34. Make NO  a full sentence, it doesn’t require explanation.

35.Each night before you go to bed complete the following statements: “I am thankful for…” – “Today I accomplished…”

36. Remember that you are too blessed to be stressed.

 You are the master of Happiness Game go for it until you win the Cup.        Beatrice M.

 

Nelson Mandela speaking on courage

 

 

 

 

Working with Your Natural Circadian Rhythm to Create a Healthy Morning RoutineBy Dr. Jennifer MacKenzie BSc, ND

Working with Your Natural Circadian Rhythm to Create a Healthy Morning RoutineBy Dr. Jennifer MacKenzie BSc, ND

Morning Routines   (Dr. Jennifer MacKenzie BSc, ND)

With a busy schedule and sometimes working late into the evening, building a healthy morning routine has been a challenge for me. In the past when I’ve developed a morning routine, I often felt I was sacrificing sleep. I’ve experimented with meditation, morning exercise, gratitude journals, intermittent fasting all with the goal of creating a healthy morning routine, in order to feel energetic and grounded for my day. Often, I found myself not being able to stick to the routines, since the time demands were too great. I ended up sprinkling in these activities when there was time, but never really sticking to one thing.

During my commute to work one day I was listening to the Podcast Works for Me – “How to Make Yourself a Morning Person” with the hopes of finding inspiration on how to build a healthy morning routine. The podcast discusses the outcomes of the podcast author challenging herself to a new morning routine, with the help of scientific research. The morning routine is called RISE-UP, a method developed by Alison Harveyof the Golden Bear Sleep and Mood Research Clinic. She is a professor of clinical psychology at the University of California, Berkeley. The real take away that I got from the author of the podcast – Francesca Levy, was how she got the feeling of time to herself. In the podcast, she described how having a young child and a busy work schedule left her feeling that she didn’t have any time to herself. This feeling having no time or time to yourself seems ubiquitous in our culture and can lead to frustration, anxiety, and burnout. Creating this morning routine is really about creating time for self-care (Smullens., 2015).

RISE UP METHOD

The RISE UP method aims to help those suffering from severe sleep inertia, also known as morning grogginess. Harvey describes sleep inertia as “the technical term for the normal and natural transitional state of lowered arousal and impaired performance following sleep.” Sleep inertia can last for a period of 5 to 20 minutes of grogginess, this includes the feeling of heavy eyes, body pain and a desire to go back to sleep. Harvey describes sleep inertia as a normal transition from sleep to being awake and recommends it’s best to get up and start moving. So that strong impulse to hit the snooze button is a natural impulse but snoozing doesn’t improve alertness or sense of being awake during the day (Kaplan et al., 2018). Part of this may be due to the fact that snoozing, starts another sleep cycle, but doesn’t allow you enough time to complete a sleep cycle, which typically lasts from 90 to 120 minutes (Natural Patterns of Sleep).

RISE UP Steps
Refrain from snoozing – Avoid hitting the snooze button on your alarm
Increase Activity – Perform physical activity within the first hour of waking
Shower or wash your face and hands – Shower or wash your hands and face with cold water
Expose yourself to sunlight – Expose yourself to natural sunlight first thing in the morning
Upbeat music – Listen to upbeat music, since taste in music is so subjective, choose music that makes you feel energetic and upbeat
Phone a friend – To make this easier, suggest this morning routine to a friend, who you can call to in the morning and they can offer you accountability and vice versa.

Research on the RISE UP method

Refrain from snoozing – Pressing snooze extends sleep inertia/grogginess by delaying physical activity and the physical stimulation that comes with physical activity. Snoozing also affects the sleep-wake cycle, which increases sleepiness (Kaplan et al., 2018).

The sleep-wake cycle or the circadian rhythm is a daily pattern that signals our body when it’s time to sleep and when it’s time to be awake. For most people, the sleep cycle is seven to nine hours and our time awake is 15 to 17 hours (Natural Patterns of Sleep).

These cycles are controlled by a set of hormones, one of them being adenosine. Adenosine is nucleoside, a chemical that our bodies naturally produce, which is important in energy transference and is also a neuromodulator. Adenosine begins to be released and accumulates once awake, the levels continue to accumulate throughout the day, when it binds to specific receptor sites, it causes an inhibitory type action, leading to drowsiness. Which is why the longer you stay awake the sleepier you become. Caffeine and adenosine belong to the same chemical group called xanthines, caffeine can readily bind to the adenosine receptor in the brain. When caffeine binds to the adenosine receptor in neurons of the brain, there is no effect on the receptor, but it does block adenosine from binding. Which is why
caffeine promotes wakefulness, but only temporarily. Once the caffeine is cleared from the body, the adenosine is still there and the feeling of sleepiness will likely return (Urry et al., 2014).

Increase activity for the first hour – Studies has shown that exercising at night can decrease the feeling of sleepiness, and may cause difficulty falling asleep as well as sleep quality. Exercise increases your core temperature, releases adrenaline and increases your heart rate, which promotes wakefulness (Kaplan et al., 2018).

Shower or wash your face and hands with cold water – Cold water applied to the skin causes vasoconstriction, which is the constriction of blood vessels. Cold water causes reduced blood flow in the skin and studies have found that vasoconstriction in the hands and face reduces subjective sleepiness (Krauchi et al., 2006)

Exposure to sunlight – Morning bright light turns off melatonin production and promotes an increase in cortisol levels. Light exposure upon waking can reduce morning grogginess and reset the circadian rhythm (Kaplan et al, 2018).

Upbeat Music – Studies have shown that upbeat music can decrease subjective sleepiness (Kaplan et al, 2018).

Phone a Friend – Greater social contact has been found to reduce subjective sleepiness. A study of flight crews found that when crew members took short breaks that involved socializing, this could mask their sleepiness (Neri et al . 2002).

Practical Tips and My Experience with the RISE UP Method

When living in the pacific northwest, relying on sunshine can be unpredictable, especially in the winter months. One way to ensure that you have exposure to light in the morning is by using a sunrise-simulating alarm clock. I’ve been using the Philips HF3520 Wake-up Alarm Clock. This alarm wakes you up by simulating a sunrise, where the light gradually gets brighter, and if you aren’t awake yet, the sound of soft chirping birds begins. In the beginning, I mainly woke up to the sound of chirping birds but eventually began to wake up before the wake-up time I had set.

Rather than a shower right away, I woke up and washed my face with cold water, then went out for a run with my dog, followed by some stretching. This allowed me to get natural light exposure and exercise within an hour of waking. I really enjoy the quiet in the morning, it almost feels as though you have that little part of the world to yourself. I live by the Fraser River and I noticed that the birds are calm, some still sleeping, the river is calm, almost still and it’s so quiet that the clanging of the tags on my dogs’ collar seam
ed to be the loudest noise on the walkway.

I opted to not play upbeat music in the morning. Personally, I found the upbeat music too stimulating in the morning, I prefer to take that time in the morning as more of a meditation on the natural world, where I listen to wildlife, the river and the rustling of the wind. The last, step is phoning a friend, honestly, I did not do this step. Mainly since who wants to be called at 5:30 am? I did make sure to talk to my partner in the morning, but I didn’t find that conversation made me feel more or less sleepy.

What were my personal results of taking 4 out the 6 steps of RISE-UP? The first thing I noticed is how much I enjoyed that time in the morning that felt like my own, previously it felt like as soon as I woke up, I was on the clock so to speak – making breakfast, putting lunch together, feeding the dog and cat breakfast, etc. Now it feels like I have 30 minutes plus, that are mine, where the world is still and quiet. I also noticed that I had more energy in the morning, so I found myself more productive earlier in the day, although I did find my energy fading at around 4 pm, so those days that I work late into the evening, I found a little challenging. I also found myself sleeping better since I was quite tired and ready to sleep earlier at night.

My dog also benefited from this morning routine, he was more attentive during our walk/run, he also had a calmer demeanor in the evening, rather than the usual boisterousness right after his dinner.

This routine is easy to get in the habit of and you can make it your own by adapting the exercise activity. You can do yoga on the balcony, go for a run, do tai chi, whatever you enjoy.
The other nice part is that it can be as little or as much time as you need, as long as you cover the main steps.

I encourage you to give it a try, throw some cold water on your face, go outside, get some sunshine, get some exercise and set yourself up for an amazing day!

.
.
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Sources:
“Natural Patterns of Sleep.” Healthy Sleep, healthysleep.med.harvard.edu/healthy/science/what/sleep-patterns-rem-nrem.

D.F. Neri, R.L. Oyung, L.M. Colletti, M.M. Mallis, P.Y.Tam, D.F. Dinges “Controlled breaks as a fatigue countermeasure on the flight deck Aviation Space & Environmental Medicine, 73 (2002), pp. 654-664

Smullens, SaraKay. Burnout and Self-care in Social Work: a Guidebook for Students and Those in Mental Health and Related Professions. National Association of Social Workers, 2015.

Kaplan, Katherine A., et al. “Rise and shine: A treatment experiment testing a morning routine to decrease subjective sleep inertia in insomnia and bipolar disorder.” Behaviour Research and Therapy, vol. 111, 2018, pp. 106-112.

Urry, Emily, and Hans-Peter Landolt. “Adenosine, Caffeine, and Performance: From Cognitive Neuroscience of Sleep to Sleep Pharmacogenetics.” Sleep, Neuronal Plasticity, and Brain Function, 2014, pp. 331-366.

Akamaro ko kunywa amazi arimo ubuki

Akamaro ko kunywa amazi arimo ubuki

Amazi arimo ubuki ni meza kandi ni ingenzi ku buzima. Uretse kuba kuyategura byoroshye ndetse bikaba bitanahenze, ni n’ikinyobwa gifasha ingeri zose.

Aya mazi uyanywa mu gitondo ukibyuka nta kindi uranywa cyangwa ukayanywa mbere yo kurya nkuko wanayanywa ugiye kuryama. Nkuko izina ribivuga ni amazi uba wavanze n’ubuki, nkuko turi bubibone hepfo uko ategurwa.

 

Reka turebe akamaro ku buzima

 

1. Kugabanya ubwivumbure

 

Ubuki bufasha umubiri kurwanya no guhangana n’ubwivumbure kuko bwongerera ingufu ubudahangarwa bw’umubiri. Ibi bikanarinda kubyimbirwa cyane cyane ababyimbirwa cyane nk’iyo akantu kabarumye cyangwa kabasharuye.

 

2. Gutakaza ibiro

 

Kunywa aya mazi bituma wumva uhaze bityo bikakurinda kurya byinshi cyangwa kuza kugira akantu urya hagati y’amafunguro. Iki kinyobwa kandi gifasha umubiri mu mikorere yawo bityo bigatuma utwika ibinure vuba, bigafasha kugabanya ibiro.

Niba wifuza gutakaza ibiro aya mazi ni ingenzi

3. Kongerera ingufu ubudahangarwa

 

Mu buki dusangamo H2O2 (hydrogen peroxide) ikaba izwiho kurwanya mikorobi. Si ibyo gusa kuko bunabamo vitamin C iyi ikaba ingenzi mu kongerera ingufu ubudahangarwa aho ituma hakorwa insoro zera nyinshi (ari zo zitwa abasirikari b’umubiri) zishinzwe guhangana na za mikorobi zinjiye mu mubiri.

 

4. Kurinda ubuhumekero

 

Benshi bakoresha aya mazi mu kuvura indwara zifata mu buhumekero harimo ibicurane, inkorora, gufungana amazuru no kokera mu muhogo. Ibi biterwa na kwa kuba bukize kuri vitamin C no kuba iki kinyobwa kiba gishyushyemo. Niba rero wumva hatangiye kuza ibimenyetso bya gripe, fatirana hakiri kare winywere aya mazi arimo ubuki bizagufasha.

 

5. Gufasha mu igogorwa

 

Ubuki bufasha mu kubyimbura kandi bugafasha mu mikorere y’igifu. Niba wagize agasesemi, kugugara, gutumba inda, ibyuka mu nda gufata aya mazi arimo ubuki bizagufasha kandi binafasha mu gutuma umubiri ukamura intungamubiri mu byo wariye.

Aya mazi ategurwa ate?

Nkuko biboneka icyo usabwa ni amazi n’ubuki gusa ushobora no kongeramo indimu kugirango wongere icyanga n’ingufu za vitamin C.

Uteka amazi yamara kubira ukayasuka mu gikombe cyangwa ikindi ushaka kuvangiramo, ukarindira iminota byibuze itatu (ku buryo amazi aba atagishyushye byo gutwikana ku buryo byakangiza vitamin C) noneho ukavangamo ubuki.

Niba ushaka gushyiramo n’indimu uyikamuriramo ukavanga ukanywa.

 

Icyitonderwa

 

Usabwa gukoresha ubuki buringaniye kuko gukoresha bwinshi byateza izindi ngorane. Mu gikombe cy’amazi ushyiramo ibiyiko bitarenze bibiri binini.

 

Zimwe mu ngorane zazanwa no gukoresha ubuki bwinshi harimo kuzamuka kw’isukari yo mu maraso, kongera ibiro aho kubigabanya, kuba wakangirika amenyo kubera amasukari aba mu buki, gusa ibi byo kubyirinda ni ukwibuka koza amenyo nyuma yo gukoresha iki kinyobwa.

 

Ahasigaye navuga ngo muryoherwe kandi mugire ubuzima bwiza

LES  5 DIETES   TENDANCES

LES 5 DIETES TENDANCES

Les 5 Diètes Tendances

 

1- VEGAN

Ce régime exclut tous les produits d’origine animale. À l’instar du régime végétarien, le régime végétalien ne comprend pas de viande, mais les végétaliens choisissent également de ne pas consommer de produits laitiers, d’œufs ou de tout autre produit d’origine animale. Ce choix peut être fait pour diverses raisons, notamment l’éthique, les préoccupations environnementales et le désir d’améliorer la santé. Le régime végétalien met l’accent sur les grains entiers, les fruits, les légumes, les noix, les graines et les graisses saines.

Avantages

Le régime végétalien contient moins de gras saturées – le type de gras d’origine animale, comme la viande et les produits laitiers.
Les végétaliens ont tendance à manger plus de fruits et de légumes, ce qui leur confère les avantages impressionnants des vitamines, des minéraux, des antioxydants, des fibres, etc.
Suivre un régime végétalien peut favoriser la perte de poids. Manger plus d’aliments riches en fibres (fruits, légumes, grains entiers) peut augmenter le sentiment de satiété et réduire naturellement la quantité de calories consommées.

Inconvénients

Ce régime présente un risque de carence en micronutriments: vitamine B12, vitamine D, calcium, acides gras oméga-3, fer et zinc.
Il est possible que le végétalien devienne une «malbouffe», car la plupart des aliments transformés sont techniquement végétaliens.

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2- CÉTOGÈNE:

Ce régime est un régime alimentaire à très faible teneur en glucides, voire aucun, qui force le corps à l’état de cétose – lorsque votre corps brûle les gras pour obtenir de l’énergie plutôt que des glucides. Il transforme également les gras en cétones dans le foie, ce qui peut fournir de l’énergie au cerveau. Le régime céto standard comprend 75% de matières grasses, 20% de protéines et 5% de glucides. Ce régime comprend de la viande, du poisson, des œufs, du fromage, des légumes non féculents et des gras sains. Il élimine les fruits, les céréales, les légumineuses et tout ce qui contient du sucre ajouté.

Avantages

Le régime céto peut être bénéfique pour la perte de poids rapide et à court terme.
Il aide à réguler la glycémie.
Il peut être efficace pour réduire les symptômes, ralentir la progression de la maladie et / ou améliorer l’état de santé général des personnes atteintes d’épilepsie ou de diabète et des femmes atteintes du syndrome des ovaires polykystiques. * Consultez votre médecin avant d’essayer ce régime si cela vous concerne.

Inconvénients

C’est un régime extrêmement strict. Pour rester dans un état de cétose, les personnes au régime doivent toujours maintenir un certain pourcentage (très faible) de glucides.
Le régime céto manque de recherche scientifique sur les effets à long terme et n’est pas recommandé en tant que modèle d’alimentation à long terme.
Les personnes à la diète des kéto souffrent généralement de «grippe céto» au début, ce qui inclut des symptômes tels que maux de tête, fatigue, vertiges, brouillard cérébral, etc.
Suivre ce régime peut affecter la santé cardiaque en raison de la quantité élevée de graisses saturées et de protéines animales.
Ce régime ne met pas l’accent sur la qualité des aliments.

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3- PALEO:

Le régime paléo, également appelé «régime des ancêtres», a été conçu pour ressembler à ce que nos ancêtres chasseurs-cueilleurs mangeaient il y a des milliers d’années: des aliments entiers non transformés. Le régime comprend de la viande, du poisson, des œufs, des légumes, des fruits, des noix, des graines, des herbes, des épices, des graisses saines et des huiles. Il élimine les aliments transformés, le sucre, les boissons gazeuses, les céréales, les produits laitiers, les légumineuses, les édulcorants artificiels, les huiles végétales, la margarine et les gras trans.

Avantages

Les personnes à la diète paléo ne mangent pas d’aliments transformés, ce qui élimine les additifs, les conservateurs et les produits chimiques.
Suivre un régime paléo peut aider à perdre du poids.
Ce régime peut améliorer la satiété (sensation de satiété) en raison d’un apport accru en protéines et en lipides.
Les personnes à la diète peuvent tirer des bénéfices anti-inflammatoires des nutriments des plantes.
Ce régime est simple à suivre car il existe une liste claire d’aliments que vous pouvez et ne pouvez pas manger.

Inconvénients

Le régime paléo limite les céréales, qui constituent une source importante de glucides, en particulier pour les athlètes.
Ce régime peut être difficile à suivre pour les végétariens, d’autant plus qu’il exclut les haricots.

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4- JEÛNE INTERMITTENT:

Il existe de nombreuses versions différentes du jeûne intermittent (IF), dans lesquelles la fenêtre de jeûne régulière de 12 heures du dîner au petit-déjeuner est poussée à 14 voire 20 heures. La méthode la plus courante est la méthode 16:8, qui vous permet de manger chaque jour pendant 8 heures. Les heures spécifiques sont laissées à l’individu, mais beaucoup trouvent que manger à  midi à 20 heures est le format leplus simple. Fondamentalement, vous mangez la même quantité de nourriture que vous le feriez normalement, mais en peu de temps.

Avantages

  • Le jeûne intermittent favorise la perte de poids.
  • Il aide à réguler la résistance à l’insuline. Notre corps produit de l’insuline lorsque nous mangeons et digérons des aliments. En d’autres termes, le jeûne donne au corps une pause dans la production d’insuline.
  • Suivre ce régime peut être bénéfique pour améliorer l’énergie et la concentration.
  • Ne réduit pas les calories ou ne nécessite pas l’élimination d’aliments spécifiques.
  • Peut aider à préserver la masse musculaire maigre.

Inconvénients

  • Le déjeuner est «retardé». Cela peut être difficile pour ceux qui ont l’habitude de manger tôt le matin.
  • Certaines femmes peuvent éprouver des déséquilibres hormonaux avec des jeûnes plus longs.

 

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5- CARB CYCLING: 

Autrefois très populaire parmi les athlètes d’élite et les bodybuilders, le carb cycling est entré sur le marché des athlètes de tous les jours. Ce régime consiste à ajuster l’apport en glucides en fonction de l’évolution de vos besoins au cours de la semaine, du mois ou de l’année. Habituellement, le cycle des glucides s’articule autour du programme d’entraînement d’une personne et consiste à passer de jours à faible teneur en glucides et à haute teneur en glucides. Il vise à limiter l’apport en glucides au moment où il procure un bénéfice maximal (c’est-à-dire à faire de l’entraînement intense et intense) et à éviter les glucides quand ils ne sont pas nécessaires (pour apprendre à votre corps à brûler les graisses comme combustible).

Avantages

  • Ce type de régime n’implique ni comptage ni restriction de calories.
  • Le cycle en glucides peut aider à la perte de poids, à la satiété et aux envies, aux hormones d’équilibrage et à l’énergie.
  • Peut aider les athlètes à optimiser leurs entraînements et leurs performances.
  • Peut favoriser la croissance musculaire maigre et améliorer la composition corporelle.
  • Ce modèle d’alimentation n’exige pas de couper complètement un groupe alimentaire.

Inconvénients

  • Cela peut prendre du temps de déterminer la quantité de glucides dont vous avez besoin. Prévoyez du temps pour expérimenter.
  • Les connaissances et les compétences en matière de comptage des glucides sont nécessaires pour pratiquer correctement les cycles.
  • La recherche est relativement nouvelle et les effets à long terme de la bascule entre les apports faibles et élevés en glucides sont inconnus.
  • Related image  NOS CONSEILSFaites  vos recherches avant d’adopter un nouveau régime. N’oubliez pas que l’élimination des aliments et des groupes d’aliments ne signifie pas nécessairement que vous mangez plus sainement. Cela peut entraîner des carences si les régimes ne sont pas soigneusement planifiés. Il est nécessaire d’alimenter votre corps avec des nutriments adéquats (en quantités appropriées, à des heures précises) pour obtenir des résultats optimaux. Cela est particulièrement vrai pour les athlètes.
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  • Rappelez-vous que le fait de manger sainement et équilibré, de faire de l’exercice, boire beaucoup d’ eau  et de dormir au moins 7 heures par nuit vous aidera à vous sentir bien et à bénéficier d’une santé globale. Les tendances vont et viennent, mais la saine alimentation ne se démode jamais. 

         A votre santé .

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