May 25, 2023 4:00 PM
Researchers discovered that a useful infusion for losing kilos also has other properties.
May 25, 2023 4:00 PM
Numerous investigations have shown thehealth benefits of some infusions.And among them appears theblack tea, which stands out for helping to lose weight.
But a new study ofUS National Institutes of Health they also discovered thatreduces the risk of death.
According to what was published in the Annals of Internal Medicine, those people who drink this infusion have a "modestly" lower risk of dying fromcardiovascular disease, ischemic heart disease and stroke,among others.
Read TODAY: Muscle hypertrophy: what it is, how it is achieved and what supplements help
Black tea and less risk of death
For himstudy, released by The Objective, fThe health data of 498,043 people in the UK of people aged 40 to 69 years were assessed.
Participants completed a questionnaire that included questions about their spending habits.tea consumption and lifestyle, and specialists compared them with mortality rates.
Subsequently, a follow-up of theparticipants for 11 yearsand determined that people who drank at least two cups of thisslimming infusion per day had a risk of death between 9% and 13%lower than those who did not drink black tea.
And also, as was said, the figures were lower when linked to heart and brain disease.
Benefits of black tea
It is known that theBlack é has high levels of polyphenols and flavonoids, which reduce oxidative stress and inflammation, which in turn is related to a lower risk of mortality, specify from Health.
The inflammation of our body is affected by what we ingest, both food and drinks. Hence, consuming food and drinksrich in phytonutrients implies a nutritional boostby enhancing your immunity and repairing cell damage.
To add to your benefits,types of phytonutrients found in black tea“They can help improve blood vessel function, lower bad cholesterol, and control insulin sensitivity,” lists Dr. Guy L. Mintz, at Northwell Heath.
Also read: Intense training and hypertrophy: how much time to rest
black tea to lose weight
Black tea is a slimming infusion widely consumed in the world for its ability to lose weight.
It is one of therustier, hence its color, they remark.
In this regard, a study revealed thatdrink three cups of black tea per day for three monthshad a significant impact on weight loss and reduced waist circumference.
Green tea, another alternative for health
Along the same lines, there is research that also linksl green tea with the loss of body weight, fat and belly.
in an infusionrich in catechins, natural antioxidantss that speed up metabolism.
But its effects also go beyond losing weight, since it is linked to thecell protection, heart disease risk reduction, mental stimulation and skin health.
In any case, they warn, both theblack and green tea can interfere with iron absorption, so it is not convenient to consume it in excess.
As always, the first step to take isconsult a doctor or nutritionistto advise what to do in each case.
May 24, 2023 4:14 PM
Hypertrophy is achieved through three factors: muscle damage, metabolic stress and mechanical tension. Likewise, a good training routine is needed with a good technique of the exercises.
May 24, 2023 4:14 PM
TheMuscular hypertrophy, also known as hypertrophy, is themuscle growth. "It is an increase in size, in the number of muscle myofibrils made up of actin and myosin filaments," explained the personal trainerSaúl Alexander Valenzuela in dialogue with TODAY/Nación Media.
In this regard, he explained that eachmuscle fiber contains several hundred and even thousands of myofibrilsand, in turn, each myofibril is made up of about 1,500 myosin filaments and 3,000 actin filaments,responsible for muscle contraction.
In simple terms, thehypertrophy is what those people who want to have bigger muscles are looking forand, for some, it is a goal in itself, so it is important to combine strength training with a proper diet.
In this sense, the coach explained that thefoods that help to increase muscle massThey are: eggs, tuna, chicken and beef, fish. “The body not only needs protein of animal origin, but also fiber such as oats and carbohydrates that are sources of energy. Green foods are also good for good digestion, such as salads."
FACTORS TO ACHIEVE MUSCLE HYPERTROPHY
Hypertrophy is achieved through three important factors:muscle damage, metabolic stress and mechanical strain.
Theintensityis what determines themechanical stressof each session and is identified with the amount of charge and with the tension time.
Thistension causes muscle damageand an inflammatory response that enhances the release of muscle growth factors.
Finally, the maximum gain in muscle mass is achieved through the achievement ofmetabolic stresswithout losing themechanical stress,explained the professional.
Heincrease in muscle mass or hypertrophyIt is accompanied by an increase in strength. However, greater hypertrophy is not directly proportional to greater strength. That's why it's so important to determine your training goals.
"The important isdo not start heavy but gradually increase the load in each series, without forgetting the warm-up, to warm up the muscle that is going to be trained, whether it is the upper or lower body”, he explained.
STUDY ON MUSCLE HYPERTROPHY
In a study published in the Journal of Sports Science & Medicine, an experiment compared the results of a control group doingfewer repetitions at 80% strength and another with more repetitions at 60% strength.
In this way, both groups obtained improvements in their strength results.
However, the first group almost doubled the load capacity while the second group had more discreet results but reached greater muscle density, which demonstrated the difference between un training focused on improving strength and training for muscle hypertrophy.
Hypertrophy is achieved through three important factors: muscle damage, metabolic stress and mechanical tension. Photo: Alexander Valenzuela.
SUPPLEMENTS THAT HELP INCREASE MUSCLE MASS
On this point, Alexander Valenzuela advised consumingglutaminethat helps muscle recovery, can be consumed at the end of training;Whey Proteinit is for muscle gain or hypertrophy;Pre-WorkoutIt is for power performance before training as well as thecreatine;Bcaamake up one third of the muscle protein in skeletal muscle and helps lose fat.
BENEFITS OF HYPERTROPHY
Heincrease in muscle massr also increases basal metabolism.
That increase makes thebody needs more energy at restthereby helping weight loss.
Activate theblood circulation.
Improves theoverall toning.
Improves thebody postureand avoid back pain.
increases theBone density.
Improve thebody control andTherefore, it helps to avoid injuries.
May 23, 2023 3:40 PM
Consuming healthy foods and beverages, along with regular physical exercise, may help to achieve and maintain weight, as well as strengthen the immune system.
May 23, 2023 3:40 PM
In Paraguay, in addition to thesedentary lifestyle, overweight and obesitythey affect 58% of the adult population and 34.6% of schoolchildren and adolescents.
That is to say,6 out of 10 adults are overweight and 1 out of 3 childrenand teenagershas this health condition, according to the data obtained from theFirst National Survey of Risk Factors for Noncommunicable Diseases and the Food and Nutrition Surveillance System (SISVAN-INAN)from the Ministry of Health.
Unfortunately, around2,600 deaths a year are attributed to obesity.
In this regard, Lic. Rocío Argüello, Nutritionist of the Multidisciplinary Treatment Unit for Adult Obesity of the Hospital de Clínicas, recommendsacquire balanced eating habitsto keep the body healthy to avoid complications of any kind.
“Having agood nutritionpeople can maintain a healthy weight, as well as adequate cholesterol, glycemia, blood pressure or muscle mass values,” he said.
When talking about a balanced diet, the nutritionist refers to the varied consumption ofproteins such as red or white meat, eggs, dairy products, legumes, cereals, as well as fruits and vegetables.
He also provided some advice on how to take care of the body in thefall/winter season, where people generally tend to consume more caloric foods and little water.
During this time it is good to include in our dishesbroths, soufflés, stews, always looking to combine proteins, carbohydrates and seasonal vegetables, as well as nuts (walnuts, almonds or peanuts), which provide healthy fats to the body.
On the other hand, the specialist mentioned that it is good to take advantage of thevitamins offered by fruits and vegetables in their natural state,such as vitamin C in citrus and acerola. He also highlighted thecollagen of animal origin such as in meats,certain vegetables, legumes, seeds or those with pigments can activate and enhance it.
Other consumer options includedark chocolate 70% cocoa, which contains important antioxidant properties, cooked (without burning with sugar), tea or coffee infusions, which are also considered antioxidants, likewise yerba mate which has a stimulant, vitamins and minerals.
Hebalanced diet must be accompanied by good hydration and physical activities,having benefits to increase the body's immune system.
Regarding physical activity, it is recommended to accumulate30 to 60 minutes of moderate physical activity a day at all ages, add at least between 8,000 to 10,000 steps and if possible avoid spending a lot of time sitting.
For example, on average,walking 1km takes us approximately 10 – 15 minutes, and 1400 – 1500 steps (15% of the recommendation of 10,000 steps/day in just 10-15 minutes).A small change one day becomes big in a month and huge in a year.
May 23, 2023 12:00 PM
The Hungarian parliament on Tuesday withdrew a controversial legal amendment against LGBT+ people, which encouraged anonymous complaints against those who "question" the constitutional definition of marriage, family and gender.
May 23, 2023 12:00 PM
The amendment, approved in April by Parliament, expanded the scope of a 2014 law, including new domains in which citizens can carry outanonymous complaints, in order to “protect the Hungarian way of life”.
These new fields included "any questioning of marriage", defined by the 2019 Constitution as the union of a man and a woman.
It also encouraged reporting thosethey deny “the right of children to an identity that corresponds to their birth sex”.
Organizations defending human rights denounced that this text completed a legal arsenal to fuel hatred towards sexual and gender minorities.
The Hungarian president, Katalin Novák, then vetoed the law and sent it back to Parliament, considering that the imprecise wording "did not effectively protect the values established in the Constitution."
Deputies approved on Tuesdaya modified version.
The government of Prime Minister Viktor Orban has progressively modified the legislation since 2018, to establish a "new illiberal era" in Hungary.
Since thengender studies, sex changes in the civil registry and adoption by homosexual couples were prohibited.
In 2021, it was prohibited to speak in the presence of minors of matters related to sex change or homosexuality. Because of this, the European Commission opened an infringement procedure against Hungary, supported by 15 of the 27 EU countries.
Previously, this central European country, an EU member since 2004, had been one of the most liberal countries in the region.Homosexuality was decriminalized in the early 1960s, and same-sex civil unions were recognized in 1996.
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Muscle hypertrophy: what it is, how it is achieved and what supplements help
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Hungary withdraws amendment that encouraged disclosure of homosexuality