Cholesterol is a lipid, which is found in the blood and is needed by the body to build healthy cells, but its high levels can be life threatening, but it can be controlled by avoiding its dangers by introducing our daily simple habits to the health system.
Untreated high cholesterol can lead to serious health problems over time, increasing the risk of heart disease, stroke and premature death.
Also nutritionists recommend following certain habits or changing diet to reduce high cholesterol, sometimes with the necessary medications, after consulting a doctor, exercise or walking.
Recommended eating habits are as follows:
If you want to start each day with a healthy foot, try making oatmeal a part of your breakfast because “the soluble fiber found in beta-glucan oatmeal helps reduce bad LDL cholesterol and makes you feel fuller.”
While saturated fats increase your cholesterol levels, adding some unsaturated fats to your diet can have the opposite effect.
Unsaturated fats are beneficial because they lower total cholesterol and blood pressure, while at the same time providing energy to the body, according to the “It It” website, which specializes in healthy foods.
Omega-3 rich fish such as salmon and tuna, almonds, Brazil nuts and walnuts and vegetable oils, such as sunflower, olive, corn and walnuts are good sources of unsaturated fats.
If you eat a meat-rich diet, adding a few vegetarian foods to your diet can help you control your cholesterol levels quickly.
And nutritionist Kristen Fleming cited a study published in the American Journal of Clinical Nutrition as saying: “
Fiber helps you round out and reduce fat. In this regard, nutritionist Elena Guidanian said: “In general, you should get as much fiber as possible. Soluble fiber is powerful because it has the ability to absorb cholesterol into the bloodstream, especially as it regulates cholesterol in the gut and prevents its absorption.”
If you have high cholesterol, adhering to a continuous fast is the easiest way to get low cholesterol numbers in less time.
Research shows that fasting may be a strategy between lowering total and LDL cholesterol and increasing HDL cholesterol.
And nutritionist Dan Jackson Blatner advised those who want to try a continuous fast to try this method, which is based on eating 8 hours a day, and drinking only 16 hours of water.
Follow the health report through Google News
Print Email Facebook Twitter LinkedIn Then interest Share
Nam Mayara, Chairman of the Council of Advisors and President of the Mediterranean Parliament, stressed on Saturday that parliamentary diplomacy has a very important role to play in solving climate change crises.
In her speech during the high-level segment of the COP28 conference, Mayara explained that parliamentary diplomacy is thrusting itself into the international arena to contribute to resolving crises, particularly in relation to strengthening affirmative action and intensifying efforts to curb climate change.
He said during the second session of the Marrakesh Parliamentary Economic Forum for the Euro-Mediterranean and the Gulf region, to be hosted by Morocco in June next year, “work will be carried out to establish a parliamentary group in the Euro-Mediterranean region”. Gulf for the promotion of renewable energies, which was established in the Mediterranean Parliament.” Average year 2022.”
He pointed to the current climate emergency and its unprecedented effects on the Euro-Mediterranean region and the Gulf, such that temperatures in the Mediterranean Sea are rising 20 percent faster than the global average, while the Gulf Sea is the warmest in the world.
After applauding the decision to implement a “loss and damage” fund to compensate countries most affected by climate change, he called for intensified efforts and increased funding for climate and energy change.
During another meeting held within the framework of the COP28 conference, Maira emphasized Morocco’s commitment to effectively contribute to the continent’s dynamics to protect Africa from the dangers of the climate crisis and protect the rights of future generations to development and progress.
He pointed out that Africa is at the heart of the scourge of climate change, noting that it is the continent that emits the least amount of greenhouse gas emissions that lead to global warming, which undermines the continent’s capacity for growth, progress and prosperity. Fundamental rights of millions of Africans.
Follow the latest news from Hepa Press on Google News
Follow the latest news from Heba Press on WhatsApp
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.”
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.
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.”
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.
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.
read more:How much capital do I need to invest to support the reef? HOW TO PREPARE A FEASIBILITY STUDY TO SUPPORT REFA Today the stability of the price of the dollar against the pound on the black market… and the buying and selling price! National Meteorological Center’s warning of rain and hail The benefits of al-Nanqa Jafar al-Qahdani… The benefits of al-Nanqa Gabi What?
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.
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.