How to Reduce Stress and Tension?

Tension:

Tension is known as mental or emotional strain.

Who experiences tension?

Everybody experiences tension. Tension and anxiety are as natural as thirst. It is not a cause for concern to face stress; in fact, a little stress is very important for growth. Stress improves performance.

However, it is alarming when tension strikes too often. Minor problems give a huge headache. Small pleasures don’t make you happy anymore. Nothing seems to be in control. Situations slip out of the hands like dry sand from the gaps of the fingers. Fear of misunderstanding doesn’t allow you to confide in a friend. The frequent occurrence of these signs means you need to act upon the circumstance before it’s too late.

How to get relieved from Tension?

Talk it out loud:

When something bothers you, don’t bottle it up. Take your time to find the right words and then confide your worry to a person who will understand. Talk to your parents, or call your school friend even if you haven’t been in contact for a long time. Talking it out will help you relieve your nerve. You will be able to see your problem in a clearer way. With a little assistance from your confidant, you can find a solution. Talking it out is the easiest and fastest way of solving any issue.

Give in:

It is very important to analyze what is bothering you actually. There are times when we feel frustrated about everything, small or big, while the root cause is something completely else. A misunderstanding with your spouse in the morning can lead to a quarrel with your colleague over an entirely different issue at the office. When you face such frustration, give yourself a moment. Don’t act in anger. Sit down and find the real cause. Ask yourself if it really is worth your reaction. Most probably you will find yourself answering “I shouldn’t be so angry over this trivial issue “.Anger in tension often leads to resentment. So, always calm yourself down before you react.

Go easy:

In today’s age, time seems to travel at a higher speed than light. All of us are striving to keep pace with it. When a small task is not done in time, you feel instant guilt building up at the back of your mind. How will I complete this? If I can’t do this, what will happen to my other bigger plans? Will I ever live up to the expectations that people have on me? And the chain of thoughtful questions goes on. Before you impose any harsh disciplinary routine over yourself, shun the superman urge. Hard work and hustle are important but not at the cost of mental tension. Plan your actions according to your capabilities.

The quest for peace of mind is universal. We have to work to achieve it. Meanwhile, trust the process of the universe. Everything has the right time. By worrying over an issue, we cannot reach somewhere before or after the right time. Being patient is important

معدنیات دھات – پوٹاشیم

پوٹاشیم- آپکے جسم کے لیے کیوں ، کتنا اور کیسے ؟

پوٹاشیم آپکے دل کی قوت اور خون کے نارمل دباو – بلڈ پریشر کے لیے بہت ہی مفید ہے۔
پوٹاشیم گردوں کے مدد سے بدن کے زائد نمک یانی سوڈیم کو خارج کرکے خون کے دباو بلڈ پریشر کو توازن میں لاتا ہے۔ پوٹاشیم بدن کے پٹھوں و مسلس کو مزبوتی دیتا ہے اور بلخصوص دل کے شاھ رگ ، شریان و نسوں کو نرم و فلیکس بل رکھ کر خون کی روانی اور دباو کو بہتر کرتا ہے۔
پوٹاشیم عام انسان کو ایک دن میں تقریباً
Mg 4700 چاہیے ، جب کے ایک کیلے میں
250-300 mg پوٹاشیم پایا جاتا ہے ۔ اس طرح 15 سے زائد کیلے کھانے سے ایک دن کا پوٹاشیم ملتا لیکن اتنے کیلے کھا نہیں سکتے اور اس سے شوگر بھی بڑھ جاتی ہے۔
لہٰذہ پوٹاشیم کے بھرپور حاصل کے لیے سب سے بہتر غذا سبز ترین پتوں والی ترکاری ہے جوکے کم سے کم مقدار ۸ کپ کچی سالڈ یا ہلکی پکی ہوئ لیکن ذائقہ دار کھانا چاہیے ۔
دیگر اشیا جس میں خاطر خواہ پوٹاشیم پیا جاتا ہے وہ ہے ،
پالک، ماٹھ، کلفہ ، سجنہ ، میتھی اور دیگر بھاجیاں ، گوبی، براکلی ، مشروم، ترائئ ، لوکی آلو ، رتالو ، بیگن، کھیرا و ککڑیاں ، دہی ، تقریباً سارے تازے موسمی میوے ، خشک میوے ، کھجور ، مچھلیاں ، ہرے و خشک بینس اور بیج ، کچھ گوشت اور انڈے ہے۔
لیکن جن اشخاص کو گردوں کی شکایت ہو وہ ڈاکٹر کی حدایت سے پوٹاشیم میں کمی رکھے تاکی گردوں پر دباو نہ پڑے اور پوٹاشیم کی مقدار خون میں بڑھ نے نہ پاے ۔

سید زین العابدین – نیوٹریشنسٹ
اٹلانٹا
67857603131
YT: thenutristyle

Potassium an Essential Mineral

First of all, potassium helps blood pressure.

It does this in two different ways:

• First, with the aid of your kidneys, potassium helps remove extra sodium from your body through your urine. This is a good thing because too much sodium can cause high blood pressure.
• Second, potassium helps the walls of your blood vessels to relax or loosen up. When they’re too tense or rigid, it can cause high vital sign, which may cause heart problems. Getting enough potassium is good for your heart.
You also need enough potassium for good muscle health — so that your muscles can flex or contract the way they should. And your nerves need potassium so that they will work well.

How much potassium do you need?

You should get 4,700 milligrams (mg) of potassium a day.
How much is 4700 Mg?

Equal to more than 15 bananas.
But you cannot have more 1 Banana a day.
But, Your needs might be different if you have kidney disease.
Some people with kidney disease should get less than 4,700 mg potassium.

If your kidneys don’t work well, an excessive amount of potassium could stay in your body, which may cause nerve and muscle problems. If you’ve got renal disorder and your doctor hasn’t already told you what your potassium limit is, ask about it.

Food Sources of Potassium:

The topmost sources of potassium without any sugar or salt are the green leafy vegetables. The more you eat the better they are.
However, you should at-least get 8 cups of raw veggies in a salad or cooked form.

Other sources are :

Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit, Cooked spinach, Cooked broccoli, Limited Potatoes, Sweet potatoes, Mushrooms, Peas, Cucumbers, Zucchini, Eggplant, Pumpkins, Tuna, Halibut, Cod, Trout, Rockfish, freshwater fishes, Lima beans, Pinto beans, Kidney beans, Soybeans, Lentils

ضروری غذائی اجزاء – معدنیات , دھات

دھات یا معدنیات کم مقدارلیکن ضروری غذائ اجزاء ہے انسان کے بدن کی بقاء ، ساخت اور نشونما کے لیے ۔ ، ہم جو کاربوہائڈریٹ ، پروٹین اور فیٹ کھاتے ہیں ، دھات و معدنیات اسکی توانائ کو نکالنے اور استعمال کرنے میں معاون ہوتے ہیں ۔
کم و بیش کوئ سولہ معدنیات (دھات) ہے ،
کالسیم ، پوٹاشیم, فاسفورس ، سلفر، سوڈیئم ، مگنیسیم ، کلورائڈ ، آیرن ، زنک، کو پر ، ماگنیز ،
آیوڈین، سلیمیم ، کلوریم اور فلورایڈ ۔

معدنیات و دھات خون کے نارملُ دباو ، الیکٹرولائٹ یانی برق پاش اور فلویڈ سیالُ کے توازن میں مدد کرتے ہیں اور ہڈیوں کی صحت ، جدید خلیات سلس کے بننے اور آکسیجن کی آمدورفت میں بھی مدد گار ہوتی ہے اور مزید پٹھوں ، جوڑوں اور آساب کے لیے قوت بخش ہے۔
انسان ان معدنیات دھات کو مختلف اغذیات کے ذریے باسانی حاصل کر سکتا ہے ۔
میں آگے ، اغذیات کے ذریے ایک ایک دھات معدنیات
کو کیسے حاصل کر سکتے ہیں اسکی تشریح کرونگا ۔
پچھلے کچھ دن قبل زنک کے بارے میں لکھا جا چکا ۔

سید زین العابدین – نیوٹریشنسٹ – اٹلانٹا
16785760313
YT: the Nutristyle

Top 16 Minerals Important In Our Body

What are Minerals?

Minerals are called micronutrients. The body needs micronutrients in smaller amounts than Carbohydrates, Protein, or fats. Similarly, Minerals do not provide energy (calories), but they help to release energy from Carbohydrates, Proteins, and Fats.

16 essential Minerals:

  1. Calcium
  2. Phosphorus
  3. Potassium
  4. Sulfur
  5. Sodium
  6. Chloride
  7. Magnesium
  8. Iron
  9. Zinc
  10. Copper
  11. Manganese
  12. Iodine
  13. Selenium
  14. Molybdenum
  15. Chromium
  16.  Fluoride

Minerals play important roles in:

  • maintaining blood pressure
  • fluid & electrolyte balance
  • bone health
  • making new cells
  • delivering oxygen to cells
  • contributing to normal muscle
  • nerve functioning

Minerals are cosmopolitan in foods, with specific minerals being found in certain foods. By eating a spread of nutrient-dense foods from the 5 food groups, you’ll have a mineral-rich diet.

 

Why is Zinc Important for Our Body?

What is Zinc?

Zinc is a mineral. It is an essential element because very small amounts of zinc are necessary for human health. Since the physical body doesn’t store excess zinc, it must be consumed regularly as a part of the diet. Common dietary sources of zinc include meat, poultry, and fish. Zinc deficiency can cause short stature, reduced ability to taste the food, and therefore the inability of testes and ovaries to function properly.

Where is zinc used?

Zinc is employed for the treatment and prevention of deficiency disease and its consequences, including stunted growth and acute diarrhea in children, slow wound healing, and hepatolenticular degeneration. Zinc is also used for many other conditions.

Zinc is required for the right growth and maintenance of the physical body. It is found in several systems and biological reactions, and it’s needed for immune function, wound healing, blood coagulation, thyroid function, etc. Meats, seafood, dairy products, nuts, legumes, and whole grains offer high levels of zinc.

Affects of zinc deficiency:

Low zinc levels can also lead to sickle cell disease, major depression, and type 2 diabetes, and can be fought by taking a zinc supplement.