1. Balance Diet and Physical Activity against Obesity and Hypertension
The most essential way to prevent hypertension for those who are prone to obesity, and certainly for obese people - is the fight against excess weight. When we reduce the body mass by 1 kilogram - blood pressure decreases by 1 millimeter of mercury regardless of the original pressure level.
There are only two ways to lose weight: a diet regime and an increased physical activity. But it is important to immediately warn against fasting that is very dangerous for health. It is possible only under the supervision of experienced specialists in a hospital environment. Uncontrollable lose weight fasting can bring a severe stress that leads to exacerbation of the already impaired metabolism and development of a vitamin deficiency (Seliger).
But many people changing and limiting their diet, following a low-calorie eating regime forget about a physical activity. But to lose weight remaining cheerful and fresh without sport is impossible. Regular physical exercises maintain a negative energy balance in the body due to which people actively lose weight. Physical activity is also important due to the fact that after the training the lumen of the vessels of the limbs and cutaneous capillaries remains enlarged for a long time. This steadily decreases and normalizes high blood pressure. After an adequate exercise load, the diastolic (the bottom number) blood pressure decreases on average from 9 to 18 millimeters of mercury. To start exercising, it is advisable to undergo a medical examination. This will enable to minimize the risk of possible complications and select an individual exercise load.
2. Energy Balance
Physical exercises are the key to good health, a beautiful and slim body. They stimulate the activity of fat-burning enzymes and guide them toward the production of energy, constantly needed for a muscle activity. Exercising, in fact, changes the energy source. Stored fat is used as this source.
In addition to biochemical changes in muscles under the influence of a physical activity there appear a number of structural changes: the number and size of mitochondria, which produce energy increase; the network of capillaries significantly increases; blood and lymph circulation intensifies which increases the delivery of oxygen and essential energy sources (Bogdanis).
When a person does not move enough, his lungs become week, he slouches, quickly gets tired of talking, has a weak voice, experiences depression, sadness, disappointment, and indifference. Morning exercise, even for ten minutes will help to avoid such conditions, increasing vitality.
If a person is healthy and in his body there are no metabolic disturbances, so when increasing an exercise load the body will still function healthily, on condition that the increased energy output will be compensated by a healthy diet.
Physical exercises have the following effects:
•lower blood sugar levels in diabetics and reduce their need for insulin or other medicines;•contribute to the development of glycogen from fat by liver;•strengthen bones and help prevent osteoporosis;•stimulate the production of all vital hormones, increase libido and enhance sexual activity;•open capillaries in muscle tissue and normalize blood pressure and blood sugar levels by lowering the resistance of the arterial system to blood flow.
3. Balanced Diet and Healthy Life-style Contribute to the Well-functioning Metabolism
A healthy body is a self-tuning and self-curing system and, as a rule, is very sensitive to any emerging circumstances and fights for its viability.
But the opportunities of even the most well-adjusted and well-tuned system is limited. Sometimes some “unscheduled” factors may interfere: genetic breakdown, diseases, and poor ecology.
Metabolism is the process in the body that consists of a continuous cycle of complex chemical reactions: the synthesis of proteins, amino acids, monosaccharides, fatty acids and simultaneous division of complex organic compounds with release of energy (diet.com).To speak about the metabolism just as a way to accelerate the reaction of conversion of fat is wrong.
But the more frustrating fact is that we ourselves carry the sensitive mechanism of metabolism to disorder and do not let it return to a normal state. Poor nutrition, sedentary lifestyle, inability to cope with stress, self-medication with the consumption of enormous quantities of medicines, unnecessary and harmful to health, are the factors that destroy our metabolism. And as a result, people suffer from overweight, which is so hard to get rid of.
The diet should be healthy, i.e. contain all necessary substances in the right proportions. This is achieved by selection of foods that will supply the body with not only calories, but also carbs, protein, healthy fats, vitamins and minerals, dietary fibers, and antioxidants.
When having a sufficiently intense and prolonged exercise load there appears the mobilization of fats as they begin to transform and deliver energy to the muscles. If the load is short-time, fat tissue may not be reached because glycogen, located in the muscles, is the substance that is burned first (hornetjuice.com).
4. The Benefits of Eating Meat
Eating meat on a regular basis is beneficial in many ways. Meat contains many important nutrients that the body needs to carry out essential metabolic processes. These substances include proteins, fats, vitamins and minerals. All these substances are responsible for providing energy to the body and maintaining its health.
Usually proteins make up 19-20% of meat. Proteins perform many functions which are very important for human body and a good state of health. Key functions are: construction and restoration of body tissues and formation of antibodies which help fight infections (medicaldaily.com).
Some proteins may be present in meat in the form of amino acids and small peptides. These forms are rapidly absorbed into the blood. Meat is considered a high quality protein, as it contains almost all the key amino acids known to date. Thus, the benefits of eating meat include a strong immune system and the body's ability to rapid recovery and regeneration.
5. Poultry Meat
Poultry meat is a very good and useful source of essential and easily digestible protein. The major parts of the poultry are: protein, fat, water, and minerals. There are small amounts of carbohydrates, phospholipids, vitamins, nitrogenous and nitrogen-free extractive substances, and microelements. Nutritional and medicinal value of meat depends not only on the content of muscle, connective and adipose tissue, but also on a chemical composition.Poultry meat is characterized by a weak development of connective tissue and the lack of intramuscular fat deposition.
White meat is digested quicker and ingested better; it is often recommended for the sick, recovering, and those who need a special diet.
There is less fat and more water in young meat birds. The white meat is richer in protein than the red one, and contains less fat. Chicken meat contains more proteins than any other meat, and in addition, the fat content does not exceed 10%.
White chicken meat contains a minimum of cholesterol. Chicken meat has plenty of B vitamins (B2, B6, folic acid, B12), iron in easily digestible form, as well as zinc, phosphorus, selenium, calcium, magnesium and copper.
Works Cited
Bogdanis, Gregory. “Effects of Physical Activity and Inactivity on Muscle Fatigue”. Frontiers in Physiology. 2012. Web. Accessed April 7, 2016 at <http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3355468/>
Diet. “Metabolism”. diet.com. n.d. Web. Accessed April 7, 2016 at <http://www.diet.com/g/metabolism>
Hornet Juice. “Glycogen”. hornetjuice.com. n.d. Web. Accessed April 8, 2016 at <http://www.hornetjuice.com/glycogen/>
Medical Daily. “3 Benefits of Eating Meat”. medicaldaily.com. November, 2010. Web. Accessed April 8, 2016 at <http://www.medicaldaily.com/3-benefits-eating-meat-234798>
Seliger, Susan. “Fasting has been Practiced for Centuries. But can It Really Help You Lose Weight and Get Healthier?” webmd.com. 2007. Web. Accessed April 7, 2016 at <http://www.webmd.com/diet/is_fasting_healthy?page=4>
