Fruit and Vegetables - ratio of portions

Nutritionists recommend eating between 5 and 13 servings of fruits and vegetables a day, but for most people it is not clear as quantity.

So we decided to raise the curtain of this food secret.

Recommended doses of fruits and vegetables vary by age, sex, physical activity and overall health. Only dietitian can analyze these indicators and recommend appropriate number of servings per day basis.

We will disclose how much is hidden behind the mysterious "a portion":

- 1 small apple = 1 serving

- ½ cup chopped raw fruit / vegetables = 1 serving

- 1 large orange = 1 serving

- 1 cup green leafy vegetables = 1 serving

- 1 banana = 1 serving

- 1 small bell pepper = ½ portion

- ½ cup berries or grapes = 1 serving

- ½ cup cooked squash = 1 serving

- Etc.

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Tips for burning calories lazy

Here's how to burn extra calories even when traffic is not your favorite thing, but your work requires almost all day sitting at the computer.

1. Shape your thighs while sitting - it is therefore necessary to collapse the legs to an angle of 90 degrees. One after another knee lift, with a maximum height of the desk. When the foot touches the desk, back to starting position. With each leg movement makes it 10 times in four series;

2. To shape the abdomen in the sitting position necessary to bend your abdominal muscles for a few seconds and relax. You'll love the results soon;

3. Talks are also a way to burn calories - as you do not believe you are talking, you waste energy, and thus forest and calories;

4. If you want to lay hands sort - this is an ideal way to deal with skin that hangs just above the elbow and is causing much anxiety and unpleasant emotions;

5. Rolling chair do you ensure that cost many, many calories. For this purpose it is necessary, however no additional persons to hinder movement.

With all these tips you want to say that the burning of calories even in your office or home is possible as long as you wish.

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Whole Grains - required!

Your body needs carbohydrates mainly for energy, the best source of carbohydrates and fiber are whole grains - oatmeal, whole grain pasta and brown rice.

Average consumption of 2.5 servings of whole grains each day is associated with 21% lower risk of cardiovascular disease.

Whole grains help control blood sugar and insulin levels. This reduces the risk of type 2 diabetes and keep your appetite under control.

When you're constantly hungry, do not overdo it with food that will help you lose weight. Whole grains are enemies and constipation.

Here's how to include whole-grain foods in your diet (if you have not already done so, for what you look reproachfully at the moment):

- Replace with whole grain bread products.

- If you can not part with your favorite sweets, then replace half the white flour with whole wheat.

- Add brown and wild rice or barley in vegetable soup.

- During the evening Eat popcorn movie (sorry, but no salt and butter) instead of chips.

- There are numerous possibilities as long as you want and you will find ...

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Pain Chest Wall

What is the source of the complaint?

Chest wall with muscle
We do not have full insight into the cause of these problems, but it is understood that the following explanation is likely: The condition usually caused by muscle tension and breathing failure. Infants breathe with the stomach, i.e. the diaphragm moves up and down so that the stomach bulges out during the inhalation and exhalation of return. By this technique, which is the proper breathing technique, keep your chest completely still when we breathe.

Many older people can no longer breathe in this way, and raise your chest and shoulders when breathing should be included. This strain, we are not truly designed to withstand, and many people also get pain in the muscles that lift the chest. This is exacerbated if you are tense and tight muscles more than necessary when they really should rest if damage or fall, and after operations in the chest seen such tensions often.

Most people who experience such pain, think fast on your mind, which often leads to increased muscle tension and increasing pain. The pain is thought to come from irritation of the muscles and tendon membranes because of the overload.

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What is the prognosis

What is the prognosis?
The first episode of rheumatic fever may last for weeks to months. Joint disorder is almost always over. Heart inflammation can cause permanent flap failure. The disease is associated with increased mortality both in the acute phase (myocarditis) and after (valve failure).

The immediate mortality rate is 1-2%. Patients who receive damages of palpitation has also increased the risk for serious complications from the heart later.

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Treatment and diagnosis rheumatic fever

How is the diagnosis?
The diagnosis is based on the occurrence of several of the above symptoms or signs (Jones criteria), elevated blood sedimentation rate (ESR) and CRP , and laboratory detection of ongoing or recent infection with group A streptococci. ECG may show typical changes.

What is the treatment?
It is common to treat anyone with a penicillin cure for the eradication of streptococci from the throat.

The patient should keep quiet until the fever, and SR goes back and resting heart rate drops below 100.

There is no unanimous agreement among experts on the treatment beyond this. Anti-inflammatory medications are often used ( NSAIDs) , if necessary cortisone. However, this treatment is controversial, and there is no evidence that such treatment reduces the risk of heart disease.

If you have had rheumatic fever once, the risk is greatly increased for the new streptococcal infections can lead to a resurgence of rheumatic fever. With repeated episodes of rheumatic fever also increases the risk of serious heart disease. Therefore, it is common for children with rheumatic fever, and all who have had rheumatic fever with evidence of disease of the heart, recommended preventive treatment with penicillin for up to five years after initial rheumatic fever episode.

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What causes Rheumatic Fever?

Rheumatic fever occurs after a preceding sore throat. Signs of rheumatic fever usually occur 2-3 weeks after strep throat infection, but symptoms can come as early as one week and as late as after five weeks. The prevailing hypothesis is that rheumatic fever caused by an autoimmune process triggered by a throat infection with group A streptococci.

Inflammation of the heart is the most serious effect of the disease. Mitral valve (the valve between the left atrium and ventricle) is attacked in 75-80% of cases, aortic valve in 30%.

Rheumatic fever signs and symptoms

Inflammation of the heart it is present in 80-90% it can appear as chest pain, heart rhythm disturbances and heart failure.

Joint Inflammation it appears on 2/3 of patients and is 2-4 weeks after streptococcal infection lasting 1-5 weeks and usually heal completely. Common inflammation often moving from joint to joint, sometimes lasts inflammation in some joints only a few days and then spread to the next paragraph.

Rash (erythema marginatum) itchy rash with sharp demarcation towards the periphery and more diffuse boundary to the center. The rash may come and go.

Nodule under the skin is a relatively uncommon consequence of rheumatic fever in adults, but is more common in children persists for days and weeks and can come back?

Sydenham's Korean (St. Veit Dance) can sometimes be the only manifestation of rheumatic fever this affects 10-40%. Sydenham's Koreans are more frequent in girls and are seen rarely in adults. There is abrupt, purposeless, and involuntary movements and muscle weakness. Often accompanied by emotional disturbances. The condition is alarming, but is almost always by themselves.

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