Eating foods rich in antioxidants, vitamins and other nutrients can help improve health KidneyIf you have kidney disease, adding a variety of fruits to your diet is beneficial, as long as they are not high in potassium and phosphorus. According to the MedicineNet website, the most important health benefits for kidney patients are:
-Strawberry:
Strawberries contain a high percentage of vitamins, nutrients and antioxidants that help protect the body from damage and oxidation. They also have anti-cancer and anti-inflammatory properties that promote good health in general, especially the kidneys.
-Cranberries:
Rich in anti-inflammatory and antibacterial properties, it is beneficial for those suffering from kidney disease or urinary tract infections.
– Blueberry:
One cup of blueberries contains 114 grams of potassium and 18 milligrams of phosphorus, and they’re high in antioxidants and phytonutrients called anthocyanidins, which reduce inflammation and improve liver and kidney health.
– Apples:
One medium apple contains 195 milligrams of potassium and 20 milligrams of calcium, which can help lower cholesterol and blood sugar levels, and its anti-inflammatory properties and high fiber help improve kidney function.
– Grapes:
One cup of raisins contains 288 milligrams of potassium and 30 milligrams of phosphorus.
It is a good source of vitamins C and K. Low levels of these vitamins are associated with kidney disease.
It is rich in fiber and contains trace amounts of minerals like copper, manganese and magnesium. Grapes are considered a low-calorie food option. Potassium helps lower blood pressure, a common complication of acute kidney disease.
The more vitamin C you have in your diet, the better it is for your kidneys. Oranges, lemons, and other citrus fruits are rich in vitamin C. Drinking diluted lemon juice daily can reduce the risk of kidney stones.
A good night’s sleep is essential for health, as levels of leptin, a hormone responsible for feelings of fullness, rise during sleep, and ghrelin, a hormone that sends hunger signals, decreases at bedtime. Give the body a chance to sleep.
But the thing is, the feeling of hunger at night is not without pressure, which can spoil this equation, for reasons such as: eating the last meal too soon, tension and stress, blood sugar level fluctuations or vitamin D deficiency. A certified nutritionist said. , Katherine Metzeler, Well & Good.
His colleague Michelle Reker, a certified nutritionist, pointed out the effect that “the lack of food needed to get the calories the body needs during the day, especially after an intense evening workout, can lead to increased energy expenditure and nighttime hunger.”
If you’re hungry late at night, it’s okay to eat a nutritious snack under 200 calories (Shutterstock)
Fake or real hunger?
Certified nutritionist Barbara Ross told the US newspaper HuffPost, “Anxiety can wake us up in the middle of the night, and we confuse it with hunger.” In this case, he suggests drinking a cup of decaffeinated herbal tea. Calms the nerves.
To quench the flames of true hunger, Metzeler emphasizes the importance of going “no food during the day, no more than 4 to 5 hours at most,” and making sure to eat enough foods that include plenty of protein. healthy fats, vegetables, whole grains and complex carbohydrates; Keep energy levels high and feel energized and satisfied throughout the day.
Later in the night, the impact of hunger can be reduced, so many people rush to the kitchen and eat the candy, potato chips and gravy or leftover steak from lunch, which can be difficult for them. Go back to sleep and they start the next day feeling uncomfortable.This causes them health problems: weight gain.
According to the Healthline website, there is growing scientific evidence that eating too late at night can make weight control more difficult.
The right foods
According to research published in 2015, “If you’re hungry late at night, it’s okay to eat a small, nutrient-dense snack under 200 calories.”
Here are 7 examples of these foods that a panel of certified nutritionists told HuffPost, “They’re great for fighting nighttime hunger pangs while helping you get back to sleep.”
Turkey breast slices
Certified nutritionist, Marissa Mechoulam looks at; Turkey breast is “a great way to satisfy an after-midnight hunger pang, whether eaten alone or stuffed into half a sandwich.”
Turkey breast pieces are known to “help you fall asleep, relax and go back to sleep because they are rich in the amino acid (L-tryptophan), which turns into the sleep hormone (melatonin); in addition. to their protein content, it is “enough to suppress the feeling of hunger until morning. “
Fiber-rich cheese and crackers
According to Mechoulam, “any snack we choose should include protein and fiber to keep us full throughout the night”; It’s found in protein-rich cottage cheese, which contains some sleep-aiding tryptophan and fiber-rich crackers. Mechulam recommends almond flour biscuits to ensure stable blood sugar levels.
According to Healthline, “Combining carbohydrate-rich foods (such as crackers) with a good source of tryptophan (such as cheese) helps increase tryptophan’s effectiveness in supporting sleep,” and serving 4 pieces of whole wheat crackers and one piece of cheddar cheese. Low fat, about 150 calories.
Any snack we choose should contain protein and fiber (pixels) to keep us full throughout the night.
A refreshing vegetable dish with hummus
It is a refreshing and crunchy vegetable dish; Like: baby carrots, cherry tomatoes, and cucumbers, with hummus, “The perfect quick and easy midnight snack,” says registered dietitian Amanda Frankini, “A couple tablespoons of hummus can be enough to provide protein, fiber, and complete satisfaction.”
In one study, “melatonin levels in the blood increased 4-fold within two hours of eating two bananas.”
Bananas and nuts or peanut butter can be balanced snacks to maintain balanced blood sugar, which is essential for getting good sleep.
“Bananas contain potassium, which, in addition to complex carbohydrates, controls high blood sugar that can harm sleep,” says Prangini, adding that combining bananas with peanut butter at night is a healthy and satiating source of fat and tryptophan that can induce sleep.
For Metzeler, who recommends putting almond butter and bananas on whole-wheat bread, “combines protein, carbs and fat to beat a balanced snack before bed.”
Adding banana slices to your peanut butter meal at night is a healthy and satisfying source of fat and sleepy tryptophan (Pxels).
Cherry and pistachio
A number of studies conducted on sour cherries have shown that snacking on them in the middle of the night can lead to better sleep, as they naturally contain melatonin. It can be combined with pistachios, which combine fat and protein in addition to some melatonin.
Cereals and milk
As milk contains calcium, which helps the body produce melatonin, a cup of warm milk is ideal for falling asleep after waking up at night.
Low-sugar whole grains can be added to milk for a light, filling and balanced meal to help maintain blood sugar levels.
Whole grains can be added to milk (pixels) for a light, filling and balanced meal to maintain blood sugar levels.
Snacks from nuts
Frankini cautions against turning to chocolate or coffee as midnight snacks; Because they keep you awake longer, walnuts, almonds, and pistachios provide natural melatonin, protein, and magnesium to help you feel full and induce sleep.
What is the science related to the study of celestial bodies?? What are the career fields of an astronomy major?? Given the importance of this field in the Saudi labor market, astronomy is considered one of the most important specializations that a large group of individuals are interested in studying, so we will learn more about it in the following lines.
Science concerned with the study of celestial bodies
If you want to know Science concerned with the study of celestial bodies Remember this is astronomy and celestial bodies are all objects in the sky.
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These are represented by the Sun, Moon and planets, which move according to a certain system and influence each other in a certain way and in a certain proportion. Scientists study these bodies to learn about them. Movement and life and their effects on Earth.
What are the career fields for astronomy majors?
It is worth noting that the astronomy major is considered one of the broadest majors with many different and varied fields, as the astronomer can work alone as a researcher or in teams within university departments.
In addition to working in government research centers and national facilities, he studies the celestial bodies, the universe, and the Earth and tries to explain everything around them. One of the most important areas in which his studies and researches can be carried out is in the far reaches of the vast universe, and in science. Astronomy is as follows:
It is worth noting that an astronomer works in the field of cosmology, and the most important areas of his work are detailed below:
Study of celestial galaxies.
A theoretical study of cosmology through data provided by other astronomers.
Study of planets inside and outside the solar system.
Study of the Sun.
Read the stars.
2- Astrophysicist
Note that an astrophysicist performs many tasks related to analyzing space objects while writing theories about them. To help him understand the laws of the universe.
One of the most important tasks an astrophysicist does is administrative work related to the results of experiments, while he works on preparing all the presentations and writing articles related to the field of astronomy, while applying for grants to fund his projects. .
3- Researcher and University Professor
Note that astronomy is related to many specializations, and an astronomer can earn an academic degree that qualifies him to work as a university professor in academic institutions, while also teaching physics and observational astronomy.
Apart from cosmology, he can also serve as a department head in academic universities, and works in the research department of the university and uses all its resources to develop his research projects.
It is worth noting that the astronomer works with institutions and laboratories to conduct research to achieve a common research goal, and presents the results of the research he conducts in scientific conferences and publishes them through scientific articles. After the houses are reviewed by the teachers.
Many individuals want to learn about the science involved in astronomy, while learning all aspects of working in astronomy, which is considered one of the most important scientific and practical specialties.
When the weather is cold, the blood vessels in the body constrict to maintain the temperature. This constriction can lead to an increase in blood pressure. In winter, sunlight is generally less, which can lead to vitamin D deficiency. Its deficiency is linked to high blood pressure levels.Blood: Winter weather often restricts physical activity, leading to weight gain and high blood pressure, says a report published on “NDTV” website.
The report confirmed that high salt intake can lead to high blood pressureReducing your intake of salt and processed foods high in sodium can help lower your blood pressure. Eating a diet rich in fruits, vegetables, low-fat dairy products, whole grains, lean proteins, and reducing saturated fat can help. It has a positive effect on blood pressure and here are the foods you can add to your diet to reduce high blood pressure in winter.
10 Foods to Add to Your Diet in Winters to Reduce High Blood Pressure:
1. Dark leafy vegetables
Foods like spinach, kale, and chard are rich in potassium, which helps lower blood pressure by counteracting the effects of sodium.
2. Citrus
Oranges, grapefruit and lemons are high in vitamin C and antioxidants, which support cardiovascular health by reducing inflammation and improving blood vessel function.
3. Garlic
Eating garlic in winter helps lower blood pressure due to an active compound called allicin that promotes relaxation of blood vessels and lowers high blood pressure.
4. Salmon
These fatty fish are an excellent source of omega-3 fatty acids, which have been shown to lower blood pressure and reduce the risk of heart disease.
Pomegranate juice or seeds contain natural antioxidants and polyphenols that can help lower blood pressure by improving heart health and reducing inflammation.
6. Oats
Including whole grains like oats in your diet can help lower blood pressure due to their high fiber content, which helps control blood cholesterol levels.
7. Beat
Beets are rich in nitrates, which the body converts to nitric oxide. Nitric oxide helps relax and dilate blood vessels, which promotes healthy blood pressure levels.
8. Greek yogurt
Greek yogurt is an excellent source of calcium and protein, which is associated with lower blood pressure. Choose low-fat options to avoid excess saturated fat.
9. Walnuts
Eating a handful of walnuts daily can help lower blood pressure. They are rich in omega-3 fatty acids, fiber and antioxidants that contribute to heart health.
10. Yellow
This golden spice contains curcumin, which has been shown to have anti-inflammatory and antioxidant properties that can help lower blood pressure and improve overall cardiovascular health.
