KARIBU CLUB THE HOPE

Karibu kujiunga na club ya afya na kutimiza malengo ambayo umejipangia maishani...kama ikiwa wewe ni mnene au mwenye uzito uliozidi ama una ndugu ana tatizo kama na haishi kwa furaha na amani na kufikia hatua ya kujutia basi hapa ni mahali sahihi pa wewe ama ndugu yako kupata tumaini jipya la maisha.
Karibu tujifunze wote na kuelimisha juu jamii juu ya maswala haya.
Kujiunga na club yetu ni bure kabisa hakuna kiingilio.
Tupigie au kututumia ujumbe wa email
#ClubthehopeMembers

Okay, so you
gained a few extra
pounds over the
years. Who cares,
right? Well, I'm
pretty certain you care, since you
clicked on the
article. But rest
assured because
we all care about
how we look whether we've put on some weight or not.
So just because
you're a bulkier guy, that doesn't
mean you have to stop looking your
best and compromise your style. When buying clothes
in general — no
matter if you're tall or short, chubby or
slim — your goal is to find those that
fit great and make you look your best.
Of course, you should also find the
best possible quality of clothing for the cheapest
possible price. Good quality
and classic styles will always serve you
well, so the next time you go
shopping, make sure to inspect each
item carefully and take these slimming
tips into account before purchasing them. bigger size,
greater fashion On that note, heavier guys always
want to look thinner and tend to wear loose fitting
clothes to cover up
their excess baggage. Unfortunately,
baggy clothes are a huge no-no for
bulkier guys since they'll add mass
instead of camouflage it. Tight fitting
clothes, on the other hand, aren't recommended either
because they'll
highlight your body's pronounced
curves and attract unwanted attention
to your larger body parts. The first step to improving
the way
your body looks when dressed up is
to improve your diet and perform
regular physical activity. Where
clothing guidelines are concerned, use
the following tips: blazers Every man should own at
least one
quality blazer. A blue blazer, for
example, is versatile and can be worn
almost anywhere: weddings, funerals and formal
parties. When choosing a
blazer, larger men should avoid
double-breasted blazers because
these will make the upper body look
even plumper. Instead, opt for a nicely fitted single-
breasted blazer, preferably one that
can be buttoned all the way up. The
higher buttons will help divert
people's attention from the area
between your waist and chest. Also, make sure your
jacket is well-adjusted
because a badly tailored jacket will
make you look chunky and sloppy. Pinstripes and other
vertically striped
patterns also help give your body a
more elongated look. On the other
hand, plaid, windowpane, horizontal
stripes, and other such patterns will
make your body look wider.

Wearing

shirts and sweaters Again, when shopping for tops,
remember that good quality will go a
long way. Make sure your tops are
well-adjusted to fit your body, without
being too tight or loose. Bulky wool
sweaters, for example, will add undesired volume to
your waist and
chest. Instead, opt for lighter fabrics such as
cotton, linen or thinner blends of wool
and synthetic fibers. Another quick tip
is to wear V-necks to draw the
attention away from your chin and
neck area and to your upper chest. Crew necks, on the
other hand, will
emphasize your necks' thickness. It's all about making
your body look
more vertically rather than horizontally
elongated. For great shirts, I suggest you check
out Paul Frederick Shirt & Co., which has a Big & Tall
online catalogue. slacks Once more, if you're a rotund
individual, try not to wear tight or
baggy pants. When buying pants, a
good fit is essential. Also, try to avoid
pants with pleats, as they'll make your
pelvic area look bigger. The idea is to make your stems
look
longer rather than wider. If your belly
sticks out, consider wearing
suspenders under your blazer,
thereby removing the visual spotlight
from your midriff. Hopefully these tips will help you
find
clothes that fit better and more
importantly, make you feel better.
Keep them in mind the next time you
go shopping. Until next time, keep on stylin'.

For Club the Hope members

CLUB the HOPE
It's leg day. You're tired. You're
tempted to take it easy and wander
through a few sets of leg press, extensions, and curls.
Sure, you could attack those exercises with sufficient
intensity and make short-term
progress. Eventually, though, your
development will get top-heavy and
you'll be the guy stuck in sweat pants,
hiding your peg legs. Real men and women—the kind
with bulging quads
and hanging hamstrings—can pull off
short shorts. This one's for you, brothers and sisters
in the sweats. Over time, we tend to
get into a training groove. We hit the
same exercises with the same
intensity, so our progress slows,
crawls, and eventually stops. Don't get comfortable; get
uncomfortable! Try
some new exercises—like the five leg
legends below—to challenge your
patterns and kickstart new gains. 1 / Zercher Squat This
is one of my favorite all-time
movements, especially for strength
athletes. Zercher squats eliminate many of the
problems that immobile
people have with back squats. I've
seen shoulders so jacked-up that
people can't get their hands on the bar
when squatting. Bad hips, weak hamstrings, and a bad
back can all contribute to
complications with back squats. The
Zercher is a great alternative while you
fix your jacked-up crap. It heavily
recruits the upper back and posterior chain, is relatively
easy on the spine,
and the bar position makes it simple to
squat correctly. As you start, you may find cradling the
bar to be uncomfortable. There are a
couple of solutions to this—along with
sucking it up, of course. You could use
a thick bar, such as a strongman axle.
The increased surface area will radically reduce the
discomfort. You could also use a barbell pad, such
as those the weak might use during a
back squat. Regardless, rotate the
Zercher squat into your program. It's
fantastic. 2 / Bulgarian Split Squat A single-leg squat not
only adds a limited amount of instability to your
squat (more similar to what you would
see on an athletic field than a two-
legged squat), but also allows you to
train with a lighter load. This has its
place, like when you want to give your spine a break
from those disc-
crushing poundages. It's easy to get
someone doing this movement
correctly with intense loads, and
injuries are unlikely. That makes a
rear-foot-elevated split squat a great addition to any
program. The most common issue with the split squat
is incorrect placement of the front foot. Most will place
the front foot
too close to the rear, causing
excessive knee displacement and
potential discomfort. Get more glutes
and hamstrings involvement, with less
knee pain, by moving the front foot to a position that
keeps the knee directly
above the ankle. If the movement
causes too much of a stretch in the hip
flexor as you descend, use a shorter
bench or box. I recommend beginning with
dumbbells until you have mastered
the set-up. It won't be too long before
your weights move up drastically.
Once you have graduated to a barbell,
I would recommend doing this movement in the
comparative safety of
the squat rack, on the off chance

OBESITY

Obesity is a major health problem. It affects a large proportion of the population and adversely affects health and longevity. It either is a cause or is correlated with health problems such as diabetes, coronary heart disease, and hypertension, and such physiological effects as depression, withdrawal, poor self concept, and self pity. Many agree that reducing the incidence of obesity would advance public health. Our society is tremendously preoccupied with obesity. Data from a 1985 National Health Interview Survey indicated that 45% of females and 27% of males were trying to lose weight. Weight reduction is a multibillion-dollar industry; programs specifically aimed at weight management have spread rapidly in recent years. Nevertheless, obesity persists in our society. BODY COMPOSITION Body weight consists of many components, the relative proportions of which vary among individuals. Total body weight, which includes bone, muscle, fat, blood, and so on, is conveniently divided into the lean body mass and fat mass. Lean body mass is the weight of all body tissue except fat. Fat mass is the portion of the total body weight that is composed of fat tissue. Body fat is stored in various organs of the body, such as the heart, liver, lungs, and brain. In addition, body fat is retained in adipose tissue, including the fat surrounding various internal organs as well as the subcutaneous layer of fat just beneath the skin. Some body fat is essential as an energy store, for protection of internal organs, as a component of nerves and cell membranes, and as insulation against heat loss. Essential body fat is 3% to 5% for adult males and 11% to 14% for adult females of their total body weight, respectively. The average college-age woman has between 20% and 25% of her total body weight made up of fat. The average college-age man has between 12% and 18% body fat. However, it must be indicated that persons who engage in strenuous physical activities on a regular basis tend to have lower body fat percentages. It is recommended that body fat percentage not go below 5% in men and 12% in women because a certain amount of body fat is necessary for good health

SMALL TIPS

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3
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Know the basics of how to accentuate or
hide certain areas of your body. The colors,
cut and patterns you wear can draw people's eyes
toward or away from your figure. Here are some
basics:
Dark colors hide, while light colors highlight.
So if you like your waist, wear a light belt over
a dark shirt. If you want to hide your bottom
half, wear dark pants and a lighter top.
Big patterns will make you look bigger, while
small patterns can make you look smaller.
Avoid horizontal stripes. Stripes are okay on
plus size clothing if they are diagonal or
vertical. If you want to look larger in the bust
area, horizontal stripes will enhance the
bustline.
Don't put ruffles on anything you want to look
smaller; do put them on areas you want to
emphasize.
Wear ruched or gathered fabric on areas you
want to make look smaller. For instance, you
might see a one-piece swimsuit with ruched
panels over the belly.
Know what colors look good on you. A
flattering color can make your skin tone glow,
while the wrong one can make you look sallow
and washed-out.

Welcome

Welcome to our club and become one the Member who enjoy the life of living in joy and happy all the time.being fat is not a disease

TEN PLUS SIZE FASHION TIPS

Ten Plus Size Fashion Tips

1. Get a Tailor
Seriously, having a tailor can be life changing. It’s rare for plus size women to get a perfect fit with clothes off the rack. This is when a tailor comes in handy. Have you ever bought a blazer in your correct size but it won’t button and the next size up is entirely too big? A tailor would be able to take in some of the fabric from the bigger size and make that blazer look like it was specifically designed with your body in mind. The same goes for pants and jeans.

2. Don’t underestimate non-plus size stores

You would be surprised at how many stores that don’t carry plus sizes actually have styles that will work for a plus size body. Ann Taylor and Loft actually carry sizes up to an 18 and size 16 petite. Gap carries style up to XXL and 20 at their online store. The cuts are surprisingly generous too. Loft and Ann Taylor even have pants specifically for curvier body types. Even Banana Republic carries a size 16 and we swear by the Jackson Fit which is more for the curvy girl. Fast fashion stores like H&M offer over-sized cuts in tops and dresses and they carry a size 16 in some items in their US stores.

3. Try Things On
You never know how something will look unless you try it on. It’s easy to just look at something and say it’s not going to work for your body. How can you honestly know that if you haven’t tried it on?

4. Know Your Measurements

Online shopping can be a bit of a hassle because every brand cuts differently. Sometimes you don’t have enough to buy two sizes to see which one works the best. That’s when a sizing chart comes in handy. You should purchase a measuring tape and measure your waist, hips, thighs, and chest then match your measurements up against the company’s sizing chart. This will help you determine if you need to go a size up or down.

5. Know the difference between junior and women’s plus sizes

The trendier plus size brands typically size for junior plus sizes. So, don’t go thinking you’re crazy when you are on average a 1X-14/16 and find yourself squeezing into a 3X-22/24. Junior sizes are often sized with odd and even numbers. For example, some (not all) junior plus size brands size from 13/14, 15/16 and plus size women’s brands size at 14/16, 18/20. Junior sizes are cut for who else, teens. While plus size women who fall in the woman’s plus category can fit junior sizes it’s always best to check sizing charts to make sure you’re getting the right fit.

7. Keep a tube of Chub Rub Handy

To be honest, you don’t have to be plus size to experience chaffing from your inner thighs rubbing together aka chub rub. It’s mostly experienced during the spring and summer seasons when we wear our cute little skirts and dresses with bare legs. To combat chub rub we found that chaffing creams like Monistat’s chaffing relief powder gel help to eliminate chaffing. If you can, stock up on it. It should be in every plus size girl’s fashion survival kit.

8. Utilize Magazines for Inspiration

Don’t know what to do with those stack of Vogue’s sitting on top of your coffee table? Here’s an idea. Cut out the pictures with outfits that have peaked your interest and make a collage of them known in the fashion industry as an inspiration board. On those days when you feel like you have nothing to wear refer back to that collage. We find that Lucky magazine always has a number of outfits to draw inspiration from.

9. Forget the rules
When it comes to fashion and shopping for your plus size body, you have to forget the old outdated fashion rules. Yes, plus size women can wear horizontal stripes. Yes , plus size women can wear bright colors beyond a scarf. Yes, plus size women can wear shorts. It’s all about finding the right cut and style for your body.

10. Don’t wait to lose weight to look great
At the end of the day, whether your are happy with your body or trying to lose weight, you owe it to yourself to look and be your best no matter your size. Having great style has nothing to do with your size. It’s all about knowing your body and knowing what works for it. You don’t have to wait to lose those extra 10 pounds to wear a sexy dress.

SOURCE:THEBUDGETFASHIONISTA.COM

One of the most important style tips for plus size
women is to know your body shape. If you’re a
rectangular shape, you may want to create shape
with your clothes. If you have an hourglass figure,
then you want to show this off. Pear shapes
might want to stick to separates and choose
clothes that balance out their silhouette.

BODY EXERCISE

Box Squats –Sit down on a low platform like a stool
and stand up keeping your chest raised and your
back straight and slightly arched. The platform
should be lower than the height of your knees but if
you have bad knees then use knee height platform or
a little higher.
One Leg Box Squats — Same as above but with more,
most or all your weight on one leg
Squats — Use a hip width or shoulder width stance
which ever lets you lower your body down lower
without raise your heels off the ground. Keep your
weight on your heels and the middle of your feet.
Point your feet out slightly. Keep your back straight
and slightly arched by raising your chest and
keeping your elbows high. Bring your hips back and
squat down keeping your knees inline with your
index toes and try not to let your knees go over your
toes much. You should try to bring your hips down
to a little below knee height or as low as you can go.
One Leg Squats — Same as above but with more,
most or all your weight on one leg
Deep Knee Bends — Use a hip width or slightly
narrower stance and raise your heels. Point your feet
straight ahead. Keep your weight on the balls of your
feet and bend at the knees until your bottom
touches your heels unless you have knee problems
One Leg Deep Knee Bends — Same as above but with
more, most or all your weight on one leg
Summo Squats — Same as the squats but use a
stance considerably wider and point your feet out to
the sides a bit more.
Step ups — Step up onto a platform such as a chair
Quad Lunges — Step forward with one leg and bend
the knees keeping your weight on the ball of your
foot of the leading leg
Hamstring/Glutes Lunges — Step forward with one
leg and bend the knees keeping your weight on the
heel of your leading leg
Lying Hip Raises — Lie on the floor bring your feet
about half way towards your bottom and raise your
hips up, you can also involve your calf muscles and
go up on the toes.
One Leg Lying Hip Raises — same as above but on
one leg keeping the other leg raised up in the air.
Hyper Extensions — Lie face down with your hips and
upper thighs supported on a hyper extension bench
or an elevated platform like a table or a bench put
something heavy on the back of your ankle or lower
legs or ask a training partner to help hold them down
then lower your upper body and raise it back up
focusing on squeeze the glutes or your bottom
muscles and hamstring muscles or the big muscles
on the back of your legs.
One Leg Hyper Extensions — Same as above but with
more, most or all your weight on one leg.
Good Mornings — While only allowing a slight bend
in your knees you move your hips back slightly and
take a bow keeping your weight on the heels of your
feet and either putting your hands behind your head
on your shoulders or crossing them over your chest
or putting them straight out in front of you. Keep
your back as straight as you can and keep your chest
raised and look straight ahead not down.
One Leg Good Mornings — Same as above but with
more, most or all your weight on one leg.
Superman Holds — Lie on the ground then raise your
upper body and your feet off the ground and hold
that position for progressively longer periods
focusing on tensing your glutes, and hamstrings and
lower back muscles. Keep your arms held out straight
in front of you. You should look

VIRUTUBISHO VINAVYOPATIKANA KATIKA VYAKULA

Nafaka:
Nafaka ni vyakula vya punje punje au chembechembe
kama vile mtama, mahindi, ngano, uwele (mawele),
mpunga n.k. Virutubisho vya msingi vinavyopatikana
katika vyakula vya nafaka ni wanga, sukari na nyuzi
nyuzi. Virutubisho vya ziada ni Protini, vitamini
(kundi la B) na baadhi ya madini.
Vyakula jamii ya mizizi na matunda
Vyakula jamii ya mizizi (starchy roots) ni kama vile
viazi (vitamu, mviringo, n.k) mihogo, n.k. Virutubisho
vya msingi vinavyopatikana katika vyakula jamii ya
viazi na matunda ni wanga, sukari na nyuzi nyuzi
(dietary fibres). Zaidi ya virutubisho hivyo ni baadhi
ya madini, vitamini C (kama chakula hicho siyo
kikavu) na vitamini A (kama chakula hicho kinarangi
ya njano).
Vyakula jamii ya maharage
Vyakula jamii ya maharage nikama vile maharage ya
kawaida na yale ya soya, kunde, choroko, n.k.
Virutubisho vya muhimu katika kundi la vyakula vya
hapo juu ni wanga, protini na nyuzi nyuzi.
Virutubisho vya ziada ni vitamini (kundi B) na
madini.
Mbegu za mafuta
Mbegu za mafuta ni kama vile alizeti, pamba, ufuta,
nazi, mawese (chikichi), kweme, maboga, tikiti maji,
matango, n.k.
Virutubisho vinavyopatikana kwa wingi katika mbegu
za mafuta ni mafuta, protini na nyuzi nyuzi. Ziada
kundi B. (B- Vitamins).
Nyama/Samaki
Virutubisho vya msingi katika nyama au samaki ni
protini, mafuta na madini ya chuma. Virutubisho
vingine ni vitamini vya kundi B na madini (zaidi ya
yale ya chuma).
Ini
Ini linatupa virutubisho vya msingi vya protini,
madini ya chuma na vitamini.
Maziwa
Virutubisho tunavyovipata kwa wingi katika maziwa
ni mafuta, protini, baadhi ya madini na vitamini.
Mayai
Mayai yana virutubisho vya msingi vya protini na
vitamini. Zaidi ya hivyo ni mafuta na madini (siyo ya
chuma).
Mafuta
Mafuta kama chakula yanatupa mafuta kama
kirutubisho cha msingi. Zaidi ya hicho ni uwezekano
wa kupata vitamini A.
Mboga za majani
Mboga za majani hasa zile za kijani zinavirutubisho
vya msingi vya vitamini A, C na B, Zaidi ya hivyo ni
protini, madini na nyuzi nyuzi.
Matunda jamii ya machungwa
Matunda jamii ya machungwa ni machungwa,
machenza, n.k virutubisho vya msingi tunavyovipata
kutoka katika matunda jamii ya machungwa ni sukari,
vitamini A na C. Zaidi ya hivyo ni madini na nyuzi
nyuzi.

SHINIKIZO LA DAMU

Vipi kuhusu shinikizo la damu yako? Je, maisha
yako ya sasa yaweza kupandisha shinikizo la damu
katika siku zijazo? Unaweza kufanya nini ili kudhibiti
shinikizo la damu yako? *
Shinikizo la damu ni msukumo wa damu kwenye
kuta za mishipa. Shinikizo la damu laweza kupimwa
kwa ukanda wa mpira unaoweza kujazwa hewa.
Ukanda huo hufungwa kwenye sehemu ya juu ya
mkono na kuunganishwa na kifaa cha kurekodi
shinikizo. Kifaa hicho hurekodi vipimo viwili. Kwa
mfano, chaweza kurekodi kipimo cha 120/80. Nambari
ya kwanza huonyesha kipimo cha shinikizo la damu
wakati moyo unapopiga ( systole). Nambari ya pili
huonyesha kipimo cha shinikizo la damu katikati ya
mapigo ya moyo (diastole ). Shinikizo la damu
hupimwa kulingana na milimeta za zebaki. Madaktari
husema kwamba shinikizo la damu ya mgonjwa
limepanda wakati kipimo kinapozidi 140/90.
Nini hupandisha shinikizo la damu? Hebu wazia
unamwagilia shamba lako maji. Unapofungua mfereji
au unapopunguza ukubwa wa shimo la mfereji,
unaongeza shinikizo la maji. Ndivyo ilivyo pia na
shinikizo la damu. Shinikizo la damu hupanda wakati
damu nyingi inapopita mshipani au wakati mshipa
unapokuwa mwembamba. Mtu hupataje ugonjwa huo?
Mambo mengi yanahusika.
Mambo Usiyoweza Kuepuka
Watafiti wamegundua kwamba iwapo mtu ana watu
wa familia wenye tatizo la kupanda kwa shinikizo la
damu, basi anakabili uwezekano mkubwa zaidi wa
kupata ugonjwa huo. Takwimu zinaonyesha kwamba
mapacha wanaofanana hupata ugonjwa huo zaidi ya
mapacha wasiofanana. Uchunguzi mmoja ulizungumza
juu ya “kuchunguza habari zinazopatikana katika
chembe za urithi ambazo husababisha tatizo la
kupanda kwa shinikizo la damu.” Hiyo inathibitisha
kwamba kuna chembe za urithi zinazosababisha tatizo
la kupanda kwa shinikizo la damu. Inasemekana
kwamba uwezekano wa kupata tatizo hilo huongezeka
mtu anapozidi kuzeeka, na kwamba wanaume weusi
wanakabili uwezekano mkubwa zaidi wa kupata
ugonjwa huo.
Mambo Unayoweza Kuepuka
Tilia maanani lishe bora! Shinikizo la damu ya watu
fulani linaweza kupanda wanapokula chumvi
(sodiamu). Hiyo inahusu hasa wagonjwa wa kisukari,
watu ambao shinikizo la damu yao hupanda sana,
wazee, na watu fulani weusi. Mafuta mengi katika
damu yanaweza kufanyiza utando wa kolesteroli
kwenye kuta za ndani za mishipa. Hivyo, mishipa
huwa myembamba na shinikizo la damu huongezeka.
Watu ambao ni wazito kupita kiasi kwa asilimia 30
wanaweza kupata tatizo la kupanda kwa shinikizo la
damu. Uchunguzi mbalimbali unaonyesha kwamba
kula vyakula vingi vyenye potasiamu na kalisi
kwaweza kupunguza shinikizo la damu.
Uvutaji wa sigara unaweza kusababisha utando
mgumu wa mafuta kwenye kuta za mishipa, ugonjwa
wa kisukari, mshtuko wa moyo, na kiharusi. Kwa hiyo,
mvutaji wa sigara aliye na tatizo la kupanda kwa
shinikizo la damu anaweza kupata magonjwa ya moyo.
Ijapokuwa uthibitisho unapingana, mfadhaiko na
kafeini—inayopatikana katika kahawa, chai, na
vinywaji vya kola—yaweza kusababisha tatizo la
kupanda kwa shinikizo la damu. Kwa kuongezea,
wanasayansi wanajua kwamba kunywa kileo mara
nyingi na kupita kiasi na kutofanya mazoezi kwaweza
kuongeza shinikizo la damu.
Kutunza Afya
Si jambo la busara kungoja hadi upate tatizo la
kupanda kwa shinikizo la damu ndipo uanze kuchukua
hatua zinazofaa. Mtu anapaswa kutunza afya toka
anapokuwa kijana. Kutunza afya sasa kutafanya
maisha yako yawe mazuri wakati ujao.
Mwafikiano wa Tatu wa Brazili Kuhusu Kupanda
kwa Shinikizo la Damu ulionyesha mabadiliko fulani
maishani ambayo yanaweza kupunguza tatizo hilo.
Madokezo hayo yatawasaidia watu wasio na ugonjwa
huo na wale wanaougua ugonjwa huo.
Watafiti walipendekeza kwamba watu walionenepa
kupita kiasi wanapaswa kula lishe kamili isiyo na
kalori nyingi, kufanya mazoezi ya kiasi kwa ukawaida,
na kuepuka mbinu za kupunguza uzito haraka.
Walipendekeza kwamba watu watumie gramu sita tu
za chumvi au kijiko kidogo tu cha chumvi kila siku. *
Hiyo inamaanisha kutumia kiasi kidogo tu cha chumvi
wakati wa kutayarisha mlo, na pia kutokula sana
vyakula vinavyouzwa makoponi, nyama baridi
zilizopikwa (salami, hemu, soseji, na kadhalika), na
vyakula vilivyokaushwa kwa moshi. Mtu anaweza
kupunguza matumizi yake ya chumvi kwa kuepuka
kuongeza chumvi anapokula na kwa kuchunguza
vibandiko vilivyowekwa kwenye makopo ya vyakula
vilivyotengenezwa viwandani ili kuona kiasi cha
chumvi ambacho kimetumiwa.
Vilevile, Mwafikiano wa Brazili ulidokeza kula
vyakula vingi vyenye potasiamu kwa kuwa vinaweza
“kuzuia kupanda kwa shinikizo la damu.” Kwa hiyo,
lishe bora yapaswa kuhusisha “vyakula vilivyo na
chumvi kidogo na potasiamu nyingi,” kama vile
maharagwe, mboga za kijani iliyokoza, ndizi, matikiti,
karoti, viazi-sukari, nyanya, na machungwa. Ni
muhimu pia kutokunywa kileo kupita kiasi. Watafiti
fulani wanasema kwamba wanaume walio na ugonjwa
wa kupanda kwa shinikizo la damu hawapaswi kunywa
zaidi ya mililita 30 za kileo kila siku; wanawake na
vilevile watu ambao si wazito sana hawapaswi kunywa
zaidi ya mililita 15 za kileo. *
Mwafikiano wa Brazili ulikata shauri kwamba
kufanya mazoezi ya mwili kwa ukawaida hupunguza
shinikizo la damu na hupunguza uwezekano wa kupata
ugonjwa wa kupanda kwa shinikizo la damu. Kuna
faida kufanya mazoezi kwa kiasi kama vile, kutembea,
kuendesha baiskeli, na kuogelea, kwa siku tatu hadi
tano kila juma kwa muda wa dakika 30 hadi 45. *
Mambo mengine yanayochangia afya bora yanatia
ndani kuacha kuvuta sigara, kudhibiti ugonjwa wa
kisukari na kiasi cha mafuta katika damu (kolesteroli
na triglyceride ), kula vyakula vyenye kalisi na magnesi
ya kutosha, na kuepuka uchovu na kufadhaika kupita
kiasi. Dawa fulani zaweza kuongeza shinikizo la
damu, kama vile dawa za kuzibua pua, dawa za
kutuliza kiungulia zilizo na sodiamu nyingi, dawa za
kudhibiti hamu ya kula, na dawa za kumaliza maumivu
ya kichwa na kichefuchefu zilizo na kafeini.
Kwa wazi, iwapo shinikizo la damu yako hupanda,
daktari wako anaweza kukushauri kuhusu lishe na
mazoea yako kulingana na mahitaji yako binafsi. Hata
hivyo, kutunza afya tangu ujanani ni jambo lenye
manufaa kwa watu walio na tatizo la kupanda kwa
shinikizo la damu na kwa washiriki wote wa familia.
Marian, aliyetajwa mwanzoni mwa makala hii,
alilazimika kufanya mabadiliko maishani mwake.
Ijapokuwa yeye ni mgonjwa, sasa anatumia dawa na
anafurahia maisha. Vipi wewe? Endelea kudhibiti
shinikizo la damu yako huku ukisubiri wakati ambapo
watu wote watakuwa na afya bora na “hapana
mwenyeji atakayesema, Mimi mgonjwa.”— Isaya 33:24 .
[Maelezo ya Chini]
Gazeti la Amkeni! halipendekezi matibabu yoyote
mahususi, kwani huo ni uamuzi wa mtu binafsi.
Iwapo una ugonjwa wa kupanda kwa shinikizo la
damu, ugonjwa wa moyo, wa ini, au wa figo na
unatumia dawa, muulize daktari wako kuhusu
kiasi cha chumvi na potasiamu ambacho unahitaji
kila siku.
Kileo cha mililita 30 kinalingana na mililita 60 za
vinywaji kama wiski, vodka, na kadhalika, mililita
240 za divai, au mililita 720 za pombe.
Zungumza na daktari wako kuhusu mpango wa
kufanya mazoezi.
[Sanduku katika ukurasa wa 22]
KUPAMBANA NA UGONJWA WA KUPANDA KWA
SHINIKIZO LA DAMU
1. Mambo Yanayoweza Kusaidia Kudhibiti Kupanda
kwa Shinikizo la Damu
• Punguza uzito wa mwili
• Punguza kiasi cha chumvi unachotumia
• Kula vyakula vingi vyenye potasiamu
• Usinywe sana vileo
• Fanya mazoezi kwa ukawaida
2. Mambo Mengine Yanayoweza Kusaidia Kudhibiti
Shinikizo la Damu
• Tumia vidonge vyenye kalisi na magnesi
• Kula vyakula vyenye makapi mengi tu
• Dhibiti mfadhaiko
3. Madokezo ya Ziada
• Acha kuvuta sigara
• Dhibiti kiwango cha kolesteroli mwilini
• Dhibiti ugonjwa wa kisukari
• Usitumie dawa zinazoweza kuongeza shinikizo la
damu

Health Tips, Healthy Eating and Diet Plan

Health Tips, Healthy Eating and Diet Plan

Everyone wants to be healthy. Being healthy means more than not being sick – it means having the energy to enjoy life. It means being physically and mentally able to deal with most of the curve balls life throws. Being healthy lets us live life to the fullest. Who'd want to miss out on that?
Unfortunately, health is not guaranteed, it is something we have to work for. Even the most careful person can get sick, end up in a car accident or otherwise lose their health. Even when disaster doesn't happen, the ongoing stresses of life can wear our health down. It takes daily action to support and reinforce our health and well being.
Luckily, staying (or getting) healthy doesn't necessarily take a lot of work. For people who are not dealing with severe illness, a few simple steps can really improve day-to-day health. For those who are ill, these little things won't bring a magic cure, but they can strengthen your mind and body to better fight back against your illness. All it takes is a few minutes a day and a commitment.
This is a brief guide to being healthy. There is far more information available on health than can be fit in a single website. Use this guide as an introduction and a way to get started. If what you find here is enough to get you the level of health you want, use it and enjoy the results! If not, don't be discouraged, from this starting point you can go a lot further with time and research.
You will find three general topics in this guide – health tips, healthy eating, and diet plan. Health tips is a collection of simple things you can do every day to make a difference in your health. Healthy eating introduces the some of the basics of a healthy diet that most nutrition articles don't talk about. Diet plan offers some thoughts and ideas on designing a diet plan, if your weight is impacting your health. These three topics provide a good introduction to what you need to know to get and stay healthy.

Health Tips

Contrary to popular belief, you don't need to make major life changes to improve your health. Small things, taking just a few minutes each day, can make a big difference. In this section, you will find several suggestions for small changes you can make that have a big impact on your health.
You don't need start doing all these things at once. You want to make these small changes into habits that you don't need to think about. Start with the one that will be easiest for you to add to your day. Once that change has become a routine you don't need to think about, try adding another. This way you aren't trying to remember several new things at the same time. Remember, this is about making small changes. And even you only follow one of these health tips, you'll still be making yourself healthier.
Drink water : This surprisingly obvious health tip has popped up frequently in recent years, and for good reason. Many people in the United States are living in a state of constant dehydration. One study found over 50% of women were chronically dehydrated. Unfortunately, as often as this advice has been given, not enough people are following it.
How can you tell if you are drinking enough water? Don't waste your time counting how many cups of water you drink each day. None of the medical authorities can agree on how much water any given person needs. This is because we are all different, and are bodies all need different amounts of water. The trick to telling if you are dehydrated is to stop worrying about the numbers, and start paying attention to how you feel.
ENDELEA KUSOMA BONYEZA HAPA

6 EXERCISE FOR A BALANCED BODY

With so much demand on the body from vigorous training,triathletes need to include building balance as part of their training plans. All athletes need core, hip and shoulder stability and ankle, hip and thoracic (mid-spine) mobility. The stronger your structure becomes the less you become injured and the higher your performance will soar.

Endurance athletes seem to wait too long to correct their imbalances and issues. Whether it's an unstable lower spine, weak and "loose" hips and shoulders or a weak core, triathletes are destined for a physical therapy clinic. These six corrective exercises can be a huge assistance to correcting some major issues I see in a majority of athletes. These movements need to be part of a regular routine so you can build a balanced body, increase your flexibility and mobility, and decrease your chance of injury.

Remember when you get hurt you cannot train and when you cannot train you cannot improve. Train smart and perform these exercises daily.

Plank/Side Plank

This might be the most important exercise for triathletes. We need stability and stiffness in our lower lumbar region. If we are unstable our lower back will get unwanted movement, thus causing lower back pain. There are many repetitive movements in swimming, biking and running. You are continually doing the same thing over and over which can cause asymmetries in the body. Having a stable core means that your body will be able to release power throughout your hips and shoulders more efficiently. The plank effectively trains all of the stabilizing muscles in your body, from your shoulders, through your spine, to your hips and ankles.

The plank is a very simple but efficient exercise. You do not have to hold a plank longer than 45 seconds for it to be effective. Start out by holding a plank or side plank for 15 seconds and perform two sets. Build to 3 sets of 30 seconds each. Once you have mastered this progression, elevate your feet on a bench or box. You must maintain a perfectly straight body, braced abdominal region and stiffness through the exercise. Keep your elbows tucked into your sides and directly underneath your shoulders and keep your forearms straight out in front of you.

Y/T/W/L

Whether you are swimming, biking or running, triathletes need strong stability and posture of the upper back. If you have a weak posterior upper body, your body will learn to compensate through unwanted stress of the lower back, shoulders, hips and knees. These simple exercises will enhance shoulder stability, rotator cuff strength and scapular control. The scapula area (shoulder blades, rhomboids, rotator cuff, middle trapezius, posterior deltoid and subscapularis) are all stabilizing muscles of the upper back. If we lack strength in these small stabilizing muscles our posture will suffer thus causing stress and pain in other areas.

You need to be in a good athletic position while performing these exercises. Knees should be slightly bent and you should be bent over 45 degrees toward the ground. Remain strong and tight in the trunk area. You will make a Y, T, W and L with your arms to work the shoulder blade and rotator cuff. Start out by doing six repetitions for each exercise and do not use any weight. Build to 10 repetitions of each exercise.

Once you have done this set of exercises for at least four weeks, then you can move to 2-pound dumbbells. This exercise is meant for light weight so we can continue to strengthen the stabilizers. The heavier you go the more your deltoid will want to take over, thus defeating the purpose of these moves.

Mini-band Walks

Most triathletes have very strong quadriceps and hamstrings but very weak hip stabilizers. The gluteus medius is a very important muscle for stabilizing the hip joint and controlling the femur. If you have weak hip stabilizers you will not be able to control the movement of the femur, which can cause hip, knee and low back pain.

Running and biking are unilateral movements. You are always using one leg or the other during these sports. If you cannot stabilize on one leg because of inadequate hip stabilizers you will get injured very fast. This exercise, done daily, will strengthen your gluteus medius and will assist in stabilizing your hip joint. The more stability you have in your hips the more we can swim, bike and run efficiently.

When performing this exercise, think of having a book on top of your head with great core stability. Do not wobble all over the place. Remain tight and balanced. Your toes should be pointed inward to get more recruitment of the gluteus medius. When going lateral, start off by doing 10 small steps to your left and 10 small steps to your right. Build to 30 small steps to your right and left. When linear, start off by doing 20 small steps forward and back and build to 30 small steps front and back.

Deep Squat to Hamstring Stretch

This is a powerful exercise. This will help loosen up your ankles, open up your hips, and stretch your hamstrings. Triathletes get very tight in their hips and hamstrings from constant biking and running. This exercise done every day will enhance ankle mobility, hamstring flexibility and hip mobility. Make sure to keep your chest up and back flat, keep heels on the floor and keep your elbows inside of your knees during the squat. As you go into the hamstring stretch, push your hips up and keep a straight back until your feel the stretch in your hamstrings. Start off by doing five full repetitions of this movement.

 

Lateral/Straight Leg Swings

This dynamic exercise is performed to increase hip mobility. This is a mandatory movement in your daily workout routine. If you lack mobility in your hips, your lower back will take the stress and will eventually start to hurt. These movements will open your hips in a frontal and sagittal plane of motion.
World renowned strength coach Michael Boyle said, "The problem is that the hip is built for mobility and the lumbar spine for stability. When the supposedly mobile joint becomes immobile, the stable joint is forced to move in compensation, becoming less stable and subsequently painful."
During lateral leg swings keep your back stable and let your hips do the movement. Cross the center line of your body and do not let your toes externally rotate out. Keep your toes facing the wall. With straight leg swings maintain a tall and stable trunk. Swing your leg up as high as you can go without bending your knee. Keep your toes flexed back.

Thoracic Rotation

This is another simple but effective exercise. Too many triathletes suffer from lower back pain. These issues are most likely caused from tight hips or an immobile thoracic spine. Our thoracic spine is the 12 vertebrae located in the middle of the spine. You need active mobility in this region. If you lack mobility in this area you are likely to move at the low spine and cause back pain. Also, because of lack of mobility in the thoracic spine you could spark serious neck and shoulder issues.
When sitting, your thoracic spine is in a locked position and its true function (extension, flexion and rotation) is turned off. This can lead to poor posture mechanics which can send a chained signal to the rest of the body to compensate. Compensation is what leads to injury. When one part of the body is turned off or not functional, another area will try to pick up the load and this will lead to an injury.
This exercise is done on all fours. Your body must remain straight and in good position. Put one hand on top of your head, rotate down and touch your opposite shoulder and then rotate up as far as you can. Try and look up to the ceiling when rotating up. You will feel the stretch between your shoulder blades. Start off by performing eight on each side and build to 15 per side.
 
Bonus: Here are three exercises triathletes (or any athlete for that matter) should never do again.

Crunches

The movement of crunching puts the spine into flexion. The spine does not want this load. The function of the spine is meant to remain stable. Repetitive movement at the lower spine will cause pain or even worse a blown disc. Read any research from Dr. Stuart Mcgill, a low back specialist, and you will see why spinal flexion, extension and rotation are a recipe for a blown low back disc. Want a healthy and strong back? Build stability and stiffness and stay away from crunching.

Leg Curl Machine

This machine is a very non-functional "strength training" exercise. First of all it is a machine. Machines do not build function. Your movement is constricted on an exercise machine. Secondly, this exercise will work the hamstrings without engaging the hips and the glutes. When you do that it will lead to over-dominant hamstrings, thus leading to imbalanced glutes and hips, which can lead to injury. These two muscle groups need to work together. Try the stability ball leg curl instead. This will allow your hips to work with your hamstrings and this create balance and a strong posterior lower body.

Low Back Hyperextension

Have you ever done the Superman exercise? Just like crunching this is another recipe for low back pain. The low spine is meant to remain stable, and when you put unwanted load on the spine it will cause serious back issues. It might not happen the first, third or fiftieth time you perform this exercise but every time you perform spinal flexion, extension or rotation you are setting yourself up for disaster. Stay away from this exercise.
Want additional guidance? Sign up for a strength training class.

---

Resources:
Mike Boyle, A Joint by Joint Approach, www.strengthcoach.com
Mark Verstegen, Core Performance, www.coreperformance.com
Dewey Nielsen, Impact Performance Training, www.impact-pt.com

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HOW TO GET IN SHAPE

How to Get in Shape
Many people want to stay in shape and improve their
health but have a difficult time maintaining a regimen
that works for them. These simple steps will help you
start a workout program that works for you and will
enable you to continue, even when you don't feel like
making it to the gym.

Exercising Smart
Get active . If you want to get in shape but
you’re too busy to hit the gym, you need to at
least get yourself up and active. There are lots
of ways to do this and they don’t need to be
time consuming at all.
Make a point of taking the stairs rather than
an elevator when going home or to work
(split between stairs and elevator if you
need to go up very high).
Get a standing or treadmill desk, or use an
exercise ball instead of a desk chair.
Do squats while waiting for your food to
cook.
Do aerobic exercise. Aerobic exercises are
those that get your heartrate up the most.
They will improve your body’s ability to
handle physical exertion and make you
healthier. Aerobic exercises will help you lose
any weight if that is your goal but exercising
like this will be absolutely required if you
want to get in shape.
You can try biking , which is a great way to
work out and get yourself outside.
You can try jogging , which is an easy
exercise to take up and is free!
You can try swimming , which is a great way
to work out your whole body.
Be consistent! If you want to get in shape,
you will need to get in some activity every
single day. You can’t expect results if you
exercise inconsistently and infrequently. Have
a plan and follow it.
Find a partner! Studies show, if you have
someone else pushing you and doing the
exercises with you, then it's going to be
easier to stay on track.
Eating Well
Create a calorie deficit. If you need to lose
weight to get in shape, you will need to create
a calorie deficit. This means that you will eat
fewer calories than what is needed to maintain
your weight, causing your body to begin
burning fat. Calculate how many calories you
need to maintain your diet and then plan how
many calories you can eat in a day (usually
2,000 calories a day).
Cut sugar, salt, and unhealthy fat from your
diet . Sugar, salt, and unhealthy fats will
contribute to keeping you from getting in
shape. Minimize the amount of these things in
your diet. Avoid sugary drinks like soda, and
anything which is high in saturated or trans
fats. Instead, eat fruit as a dessert and foods
with healthy fats like omega-3’s (found most
easily in fish and nuts). [1]
Eat balanced meals . You will need to eat a
proper balance of protein, carbohydrates
(found grains), fruits and vegetables, and
dairy. Whole grains should comprise about
33% of the food you eat, fruits and vegetables
another 33% (weighted more towards
vegetables), dairy 15%, lean protein 15%, and
unhealthy fats and sugar no more than 4%.
There are different types of fats and some
are good for you while others are not. You
should avoid trans fats (in many
commercially baked and snack foods) and
saturated fats (beef, pork, butter). However,
monounsaturated fats (olive oil, avacados)
and polyunsaturated fats (fish, walnuts) are
good for you.
Good whole grains include whole wheat,
whole oats, quinoa, and brown rice.
Good fruits and vegetables include kale,
broccoli, spinach, blueberries, lemons, and
pears.
Eat properly portioned meals . The meals you
eat should have reasonable portions, to keep
you from taking in more calories than you
need. Be careful not to overfill your plate, use
a smaller plate if you’re unsure, and drink lots
of water and eat slowly in order to help your
body feel full.
Focus on lean protein . Eating protein will help
you to feel full and energetic. However,
protein heavy foods often contain lots of
unhealthy fat. Eat lean proteins to reduce the
amount of unhealthy fats in your diet.
Examples of lean protein include chicken
and turkey, fish, eggs, and lentils.
Sample Diet and Exercise Plan
Eat breakfast . Balance protein, dairy and carbs
in the morning for a natural energy boost.
Alternate between these three example
breakfast options:
One cup of vanilla yogurt, 2 cups of melon,
and ¾ cup cooked oatmeal.
One cup of low-fat cottage cheese, one
banana, and one whole-wheat bagel.
Two ounces of Canadian bacon, ½ cup of
blueberries, and 2 pieces of whole-wheat
toast.
Eat lunch. Lunch is a great time to fit in
protein (for an energy boost) and vegetables
to keep you from feeling weighed down while
you finish your day. Alternate between these
three example lunch options:
Arugula salad with salmon, onions, and
tomatoes. Use Italian dressing.
Pita stuffed with chicken, tomatoes,
carrots, cucumber, and feta.
Rye bread sandwich with spinach,
mozzarella, garlic, and tomatoes.
Eat dinner. Eat a small dinner and try to eat it
well in advance of going to sleep (your body
won’t be able to burn enough of the calories if
you eat right before sleeping). Examples of
healthy dinners include:
Lemon pan-seared chicken, steamed
broccoli, and garlic mashed potatoes.
Quinoa with bacon pieces and steamed
kale.
Grilled salmon and spinach salad with
vinaigrette dressing.
Eat snacks . Eat one snack in between
breakfast and lunch as well as lunch and
dinner. This will keep you from getting faint or
hungry and will also help you not to overeat
when it’s time for meals. Examples of healthy
snacks include:
Carrot and celery sticks.
1/4 cup hummus and 3 pieces of broccoli.
1 granola bar.
Drink water . Drink a sixteen ounce glass of
water with every meal and at least once more
during the day.
Get active . Take the stairs, stand when you
work at your computer, and go for a walk
around your building while you eat lunch.
Exercise. Make it your goal to exercise for at
least one hour a day. This does not need to
be all at once. When exercising, make sure
you are getting your heart rate up for at least
ten minutes at a time. Here are some example
exercises (try to do all three every day):
Do 2 minutes of planks, 4 minutes of
jumping jacks, and 4 minutes of squats
when you wake up.
If you have time before getting ready for
work, go for a half hour jog.
Use a stationary or mobile bike for half an
hour when you get home.

BODY EXERCISE

dset
Be mindful of your weight. It's your best
feedback for how your lifestyle and diet are
affecting your body. A big part of the reason
people gain weight is because it happens
gradually, and they don't notice until they've
gained a significant amount. Balancing energy
intake and energy expenditure is the basis of
weight management throughout life.
Research says that 75% of successful
weight losers that keep it off weigh
themselves every week.[1] It shouldn't be a
preoccupation, but it should be something
you're aware of if you're actively trying to
maintain it.
Don't sweat the small stuff . Keep in mind that
fluctuations of 1-3 lbs are normal throughout
the week and even during the day. Do not
become obsessive about weighing yourself
daily; this mindset can become
counterproductive. Because of fluctuations in
weight, it's recommended to weight yourself
only once a week.
Your weight will be different morning, noon
and night. Each week you weigh yourself,
weigh yourself at the same time to keep an
accurate record of your efforts.
De-stress and get enough sleep . An easy way
to start gaining weight inadvertently is to not
get enough shut eye and stress yourself out.
Your body functions best when it's rested and
relaxed.[2]
When you're tired, you handle stress less
well. When you handle stress poorly, you
start eating. Start adding a bit more time to
your sleep schedule and practice relaxation
techniques -- yoga is a great way to get
started.
The Diet
Become a label reader. Continue your weight
smarts when you first arrive in the grocery
store. Bring your shopping list of healthy
foods/recipes for the week, tally your fiber
count to 30 grams daily and stay mindful of
appropriate serving sizes, and most
importantly, do not go hungry. [1]
In general, processed goods just aren't
good for you. They're full of toxins and
things your body doesn't even recognize.
When you start reading labels, you'll start
seeing this. Go for whole foods and stick to
labels that don't have tons of four-syllable
words.
Eat breakfast . And that doesn't mean a box of
donuts or a cup of coffee. Not only will your
waistline appreciate it, but the relaxed,
healthy morning will get you in gear for a
successful day.
If you want proof, just as the successful
"losers" of The National Weight Control
Registry. They've lost at least 30 pounds
and have kept it off for at least a year
(some as long as six!). And guess what?
They eat breakfast. [3]
Eat right. A well balanced, healthy diet helps
control caloric intake and maximizes vitamin
and mineral intake. When your body has all
the needed nutrients it requires, your energy
levels stay high and you feel good about
yourself. All these factors contribute to
motivation to maintain a healthy diet, which in
turn makes managing your current weight
easier.
When you go to the grocery store, load up
on produce. Fruits and veggies are good for
your number on the scale and for your heart
and vital organs. In addition, go for lean
meats, whole grains, and low-fat dairy.
Though you're not necessarily counting
calories anymore, you do want to limit your
fat and sugar intake for your overall health.
Plan meals . When you go to the grocery store
with an idea of what you'll eat for the week, it
keeps you from impulse buying and keeps you
from impulse eating later on. You won't be
grazing in front of the fridge on those cookies
if they're not available.
When you plan your meals, make them
well-balanced and colorful. Each meal
should have 10 g of fiber and should
include fruits and vegetables. Keep the
whites and yellows to a minimum.
Activity
Stay moving . Now that you're at where you
want to be, find opportunities to make this
part of your lifestyle. Sedentary habits will
lead to weight gain.
Get up off the couch! Grab a friend and take
a walk through the park, go dancing, or hit
the pool. Take the stairs every chance you
have. Get outdoors and pick up some new
habits to match your healthy weight.
Keep exercising . Physical activity is
imperative to maintaining your current weight.
The American Heart Association, American
Dietetic Association, and the Dietary
Guidelines for Americans recommend 30
minutes of moderate level exercise, daily, to
maintain weight without weight loss. Keep in
mind that all exercise is beneficial, even if you
cannot reach the 30 minute goal each day.
Exercise can take any form. You can walk
the dog each night, do yoga, or go
swimming. Anything that keeps you moving
counts as physical activity. What's more,
you don't have to do 30 minutes at one
time! Break it up into two or three smaller
segments if that better suits your schedule.
Mix it up. If you keep with the same routine,
you and your body will get bored. You'll be
less likely to keep up with it and, as a result,
less likely to maintain your current weight.
Do cardio, lift weights, do circuit training,
and do yoga. Each day can be a different
routine. Or, if you'd rather, combine them in
the same day. Just keep weight lifting to
every other day or so -- your muscles need
time to heal.

BODY EXERCISES

And so you can write it down, here is
the write up for the exercise routine. 20 body weight squats 10 push ups 20 walking lunges 10 dumbbell rows (using a gallon milk jug) 15 second plank 30 Jumping Jacks After you’ve completed your workout, make sure you stretch. All of your muscles have been contracted
from lifting and need to be stretched
back out and rebuilt. For either the body weight squats or lunges, if you can’t do them properly yet, it’s okay to put your hand on a support to keep your
balance. For the body weight squats, think of it like sitting back into a chair. If you can sit down onto a chair, and then
stand immediately right back up
without having to lean forward, you
are in balance. For the lunges, keep your eyes ahead and your upper body completely vertical. I had a slight bend at times in the video due to
trying to exercise and explain at the
same time. I used a milk jug for my dumbbell, but you can use whatever is heavy enough for you. Find something that is challenging to lift 10 times in a row. Do this routine 2-3 times a week, but never on consecutive days . You don’t build muscle when you’re
exercising, you build muscle when
you’re resting. Generally I follow a
pattern of strength training on one
day, then 20 minutes of interval training on the next, then strength training, then interval training, and so
on. You never want to do a strength
routine two days straight (of the same
muscle groups), as your muscles
haven’t had time to recover. Along with this routine, you need to make sure you’re eating properly! A good workout and crappy diet will
not get you anywhere. Lots of real
foods (fruits, vegetables, lean meat,
nuts, etc.). Eat natural, whole foods
whenever possible, and leave the
soda, candy, and junk food out of your system. Your diet is at least 80%
of your success or failure.

TIBA YA LISHE KWA WAGONJWA WA ANAMEIA

Hakuna tiba bora kama chakula na kila ugonjwa una chakula chake kama tiba. Mgonjwa hulazimika kutumia dawa za hospitali pale hali inapokuwa mbaya na ugonjwa unapokuwa umefikia hali mbaya.

Hata hivyo, baada ya mgonjwa kujijua ugonjwa unaomsumbua, hupaswa kujua pia aina ya vyakula anavyopaswa kula au kuacha kula, ili kudhibiti tatizo na hatimaye kuliondoa kabisa mwilini.

Leo tunaangalia aina ya vyakula anavyopaswa kula mgonjwa wa Anemia aina zote, ukiwemo Sickle Cell (magonjwa ya kupungukiwa damu mwilini kutokana na sababu mbalimbali).

APPLES
Tufaha au kama linavyojulikana na wengi ‘Apple’ ni tunda muhimu sana kwa wagonjwa wa Anemia. Wanaosumbuliwa na ugonjwa huu, wanashauriwa kula epo 2 hadi 3 kwa kila siku. Tunda hili linaelezwa kusaidia kuongeza kiwango cha madini ya chuma mwilini ambayo huhitajika sana kwenye damu.

VITAMIN B12
Ulaji wa Vitamin B12 ni muhimu sana kwa kinga na tiba ya ugonjwa wa Anemia. Chanzo kikuu cha vitamini hii ni vyakula vitokanavyo na wanyama, hasa nyama ya maini na figo. Nyama hii ni miongoni mwa tiba bora kabisa za ugonjwa huu.
KAHAWA NA CHAI
Hili ndiyo jambo la kuzingatia sana, kwani ndipo ambapo wagonjwa wengi hufanya makosa. Mgonjwa wa Anemia au Siki Seli hatakiwa kunywa chai wala kahawa kwa sababu vinywaji hivi huwa ni kikwazo kwa ufanyaji kazi wa madini ya chuma mwilini.

Unapokuwa mgonjwa wa wa maradhi hayo na ukawa unakunywa chai na kahawa kama kawaida, huwezi kuudhibiti ugonjwa vizuri na dawa utakazokuwa ukitumia hazitafanyakazi ipasavyo, kwa sababu itakuwa ni sawa na mtu anayelala kwenye chandaru kilichotoboka.

BEETS ROOTS
Beets Roots ni aina fulani ya viazi ambavyo vinajulikana pia kama viazi pori. Viazi hivi ni muhimu sana kwa tiba ya ugonjwa wa Anemia kwani vina protini na madini mengi kama vile potassium, phosphorus, calcium, sulphur, iodine, iron, copper, carbohydrates, protein, fat, na vitamin B1, B2, B6, C na P. kwa sababu hii, beets ni tiba nzuri sana ya asili.

MAJI BARIDI
Aidha, uogaji wa maji baridi nao ni sehmu ya tiba asilia ya Anemia. Mgonjwa anashauriwa kuoga maji baridi mara mbili kwa siku. Aidha, uogaji huku ukiwa juani nao husaidia uzalishaji wa Red Cells ambazo ni kiungo muhimu cha damu.

ASALI NA LIMAU
Asali pia imetajwa kuwa tiba nzuri kwa wagonjwa wa Anemia. Changanya asali na limau kiasi kidogo na kunywa asubuhi kabla hujala kitu chochote. Hii nayo ni miongoni mwa tiba bora asilia za ugonjwa huu. Halikadhalika tende zimetajwa kutibu Anemia.

MASSAGE
Ufanyaji wa masaji kila siku nao ni muhimu kwa mgonjwa Anemia, kwani husaidia kuweka juu kiwango cha damu wakati wote. Hii nayo ni moja ya tiba rahisi kabisa unayoweza kuifanya nyumbani kwako.

MWISHO, 
Mazoezi mepesi ya kila siku na yale mazoezi ya kuvuta na kushusha pumzi nayo ni muhimu na husadia sana katika kuweka damu katika hali inayotakiwa. Mgonjwa wa Anemia na siko seli akiishi kwa staili ya kufuata maelekezo haya, anaweza asisumbuliwe sana na ugonjwa huo kwa maisha yake yote.