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  • Tell you Tips for choosing fresh food in the supermarket

    By grasping the freshness of food tips, you can easily select the right food when buying in a supermarket or grocery store.
    Page Brightside pointed out some tips to recognize the quality of food through their external signs, in order to help the consumer can choose food wisely and at most lose money unfairly.
    Bread : Press lightly on the bread surface, if they return to their original shape, this bread is new. On the contrary, after pressing on the cake surface, the indentation is still long on the surface, which is a sign that the cake has been baked at the wrong temperature or it has been frozen before.
    In addition, some bakers said that the new bread would be very fresh, soft, fluffy, not dry and appear green moldy or avoid like broken bread, leave for days.
    Watermelon: To choose a good watermelon, look at their stems. If the melon has a dry stem, brown color means that the melon is ripe.
    Choose watermelons with round and smooth, especially the black stripes (on the body of the melon) clearly show. In addition, when you press lightly on the shell to see that it is strong, not mushy, and when you tap on the melon, you hear the “beep, boom”, this shows that you have chosen a good watermelon.
    Bananas: Choose unripe, unripe bananas, which are both ripe and green, with dark spots or dark pink. Do not choose the fruits ripe evenly, dark yellow skin.
    In addition, naturally ripe bananas will ripen from the stalk to the fruit stem. If the stem is green but the fruit is ripe, the banana may have been submerged. Brightside also noted that consumers should not buy bananas that are split into fruits, unless you intend to eat them right away because bananas are in clumps that will last longer.
    Tomatoes : Clean, naturally ripe tomatoes will fall off the tree and are usually of uniform red color, the skin of the fruit is plump, with speckled emulsion. On the contrary, if it is still green or clinging to branches, it is clear that the tomatoes have been removed before they are ripe and have to be pressed. These tomatoes have very few vitamins and helpful ingredients. Also, choose tomatoes that you feel soft but are elastic to the touch.
    Bell peppers: These peppers are good to hold, heavy-handed, green and firm. The buyer should not choose fruits with orange spots because these are insects attacked.
    Besides, Brightside said bell peppers have two types: male and female. Depending on the needs of use that choose accordingly. Female bell peppers taste much sweeter and eat very well. Male bell peppers are sour and firm, suitable for cooking.
    To identify male and female bell peppers just look at the tail. If the fruit is divided into four slots, the fruit is short and broad, and the female is a bell pepper.
    Poultry (chicken): With ready-made chickens, beyond the expiry date, we need to pay attention to cuts that must be normal, bright, dry. A good chicken has a meat that looks fresh, the meat doesn’t smell, there’s no bruises or hematoma on the skin. Want to buy good chicken, you should not choose dark chicken because it is dead chicken before making.
    Press down on the chicken, chicken breast or thigh, if the meat is firm chicken is delicious, but if the meat is slippery, slippery, deformed, concave with lots of water, it proves that the chicken was injected with liquid water sometimes mixed. borax. For the chicken we should choose the chicken with pale yellow skin, thin, smooth, high elasticity and only dark gold in some places such as the breast, wings, back.
    Fish: First, you should look at the ankles. Fresh fish will have sparkling eyes, clear, clearly see the inner pupil, whereas fresh fish often have opaque eye color, opaque, not clearly see the inside.
    Besides, fresh fish will have a bright red gill, if you see the gills are dark red, even dark brown, you should leave them at the supermarket.
    In addition, buyers can gently press the fish meat, especially near the abdomen. Fresh fish will give firm meat, good elasticity, while soft flesh spoiled sometimes soft, pressing on the skin of the fish will sink a non-elastic hole.
    Canned foods : In addition to viewing the shelf life, you also need to pay attention to the condition of the can. If the shell is dented, rusty or the lid is bulging, this is a sign that the food inside is not intact.

  • Magic benefits from tomatoes

    Tomatoes are known as a nutritional plant because it provides so many healthy ingredients. Immediately put tomatoes in your diet menu!
    Tomatoes are rich in vitamins A, C, K, vitamin B6, potassium, folate, thiamin, magnesium, niacin, copper and phosphorus, which are essential for maintaining good health. What’s even better about tomatoes is that they contain very little cholesterol, saturated fat, sodium and calories. You can eat raw tomatoes sandwiched with bread, making salads, sauces, smoothies, even making soups. Here are 9 benefits of tomatoes.
    1. Improve eyesight
    Tomatoes are a great source of vitamins A and C that help prevent night blindness and increase eyesight. A recent study found that tomato’s high vitamin A content may prevent macular degeneration, a serious disease that can lead to blindness. Moreover, tomatoes may reduce the risk of cataracts. In tomatoes there are also antioxidants like lycopene, lutein and zeaxanthin.
    2. Preventing cancer
    Eating a lot of tomatoes may help fight prostate cancer. Tomatoes may also help reduce the risk of a number of other cancers such as stomach, lung, cervix, palate, rectum, colon, esophagus, and ovarian cancer thanks to its powerful, antioxidant properties. especially thanks to the very high lycopene content found in tomatoes. The anti-cancer effects of tomatoes are much better when cooking these fruits with olive oil.
    3. Skin lightening
    Tomatoes contain lycopene, a powerful antioxidant that protects the skin from the sun and makes your skin less sensitive to ultraviolet rays, one of the causes of skin wrinkles. Rubbing tomato paste on your rough skin will help tighten pores, regenerate and tighten facial skin.
    4. Reduce blood sugar
    Tomatoes contain very little carbohydrate so help reduce blood sugar. A few studies have found the role of antioxidants in tomatoes to protect blood vessel walls and kidneys, which are often damaged by diabetes. Tomatoes also contain chromium and fiber that helps control blood sugar.
    5. Promote good sleep
    Good sources of vitamin C and lycopene can help you sleep better. So if you’re having trouble sleeping, add tomatoes to your daily diet with a bowl of tomato soup or smoothie.
    6. Keep bones strong.
    Tomatoes contain vitamin K and calcium that help keep your bones strong and fight osteoporosis – the cause of fractures, bone deformities that lead to defects.
    7. Cure chronic diseases
    Thanks to anti-inflammatory substances like carotenoids and bioflavonoids, tomatoes can reduce chronic pain. A research program indicates that drinking a glass of tomato juice daily can reduce blood levels of TNF-alpha, an inflammatory killer. Tomatoes are good for people with cardiovascular disease and Alzheimer’s.
    8. Good for your hair
    Thanks to the vitamins and iron that help your damaged and lifeless hair add shine. Moreover, tomatoes are acidic that can balance the pH in hair. If you have dandruff and itchy scalp, apply fresh tomato juice to your hair and scalp after shampooing, and rinse with cool or warm water after 4-5 minutes. Do not use it too often because the acidity of tomatoes can dry out your hair.
    9. Help with weight loss
    If you are trying to lose a few pounds, you must have tomatoes in your daily diet because it’s low in fat and contains no cholesterol. no. You can eat raw tomatoes or add them to casseroles with salads, and other friendly eating foods.
    Whether it’s fresh, dried, stewed, ground, or juice, add tomatoes to your daily diet and reap all the health benefits it brings.

  • 4 Fruit Juices You Should Drink In The Morning

    Choose one of the 4 types of juice to drink in the morning, when you wake up, it will surely bring you smooth white skin, natural pink.
    1. Lemon juice
    The habit of drinking lemonade in the morning will help the skin shiny and smooth.
    After each night of sleep and wake up, tissues in the body are dehydrated but contain many toxins. Therefore, it needs to be supplied with water, remove toxins, rejuvenate cells.
    2. Lemon juice and honey
    Lemon juice contains substances that help neutralize acids in the body and also work to remove toxins from the body overnight. Not only that, lemon juice is also the perfect choice for people with dental problems, as it will improve breathing and help gums healthier.
    For women, the habit of drinking lemonade in the morning will help skin shiny, much smoother, healthier and more beautiful naturally.
    Lemon juice dilutes in warm water, helps the body absorb vitamin C quickly, increases resistance and refreshes, and the acids in lemon filter excess fat in the blood, clearing sediments in the system. digestive system.
    Meanwhile, honey disinfects mouth and throat, reduces the effect of acid in lemon on stomach.
    Drinking a glass of warm lemon water half an hour before breakfast every day will help your body healthy, your skin looks much brighter. If you drink lemonade and honey every day, you won’t need whitening creams
    3. Vegetable juice
    A glass of vegetable juice every morning will provide the body with nutrients, vitamins and minerals, help it work better and increase resistance.
    Moreover, vegetable juice also helps the body to excrete toxins, increase the skin’s ability to restore and regenerate, reduce fat, …
    4. Cabbage juice
    Because in addition to vitamin C, green cabbage contains beta carotene which is highly effective in keeping the skin youthful, so this juice is quite useful for skin beauty.
    Overall, owning a smooth and clear skin like baby skin is not too difficult.

  • Everything you need to know about salmon

    Smoked salmon is a product made from salmon, they are phile and then will be smoked by two methods: hot and cold smoking. This is a relatively high priced dish.
    1. Nutritional value of smoked salmon
    Smoked salmon is relatively low in calories while it contains high levels of high quality protein, essential fats and vitamins and minerals. So, is it good to eat smoked salmon ? Firstly, it is necessary to find out the nutritive content of smoked salmon.
    In the diet of salmon smoked 100g provides: 117 calories, 18 grams protein, 4 grams of fat, 600 mg sodium, 200 mg of iron, 15% phosphorus (daily value), 26% copper, 59% selenium, 9 % riboflavin, 30% niacin, 16% vitamin B6, 136% vitamin B12, 9% vitamin E, 86% vitamin D , 16% cholin.
    Furthermore, smoked salmon is a rich source of omega-3 fatty acids . In a 100 gram serving of salmon provides 0.5 grams of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fats are considered essential because the body cannot make them. Therefore, these fatty acids need to be provided from an external diet.
    In addition, the two types of acid eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are important for brain function, heart health and aging of the body.
    2. The salt content in smoked salmon
    Due to the processing method of smoked salmon, it is high in sodium. 100 grams of smoked salmon contain 600 to 1,200 mg of salt. However, compared to a serving of fresh salmon (100 grams) provides about 75 mg of sodium.
    The Institute of Medicine and the United States Department of Agriculture (USDA) recommends limiting sodium intake to 2,300 mg per day to reduce the risk of cardiovascular disease and stroke.
    The World Health Organization (WHO) and the American Heart Association (AHA) recommend lower sodium intake than the Institute of Medicine and the United States Department of Agriculture (USDA) at about 1,500 mg per day.
    Therefore, when consuming smoked salmon , it is necessary to monitor and control to avoid excessive consumption of sodium, especially for people sensitive to salt.
    3. Process of processing smoked salmon
    Smoked is a processing method to add flavor to processing or preserving food using smoke. It is often used with meat, poultry and fish.
    3.1 Smoking process
    To smoked salmon, thaw frozen trout, remove the bones and coat with salt, sometimes with sugar. The marinating time lasts about 12 to 24 hours to get rid of moisture in the fish. This is the process of drying salmon.
    The longer the process of drying salmon, the more salt is contained in the salmon. However, by absorbing moisture from the fish, salt enhances the taste of the fish, and it acts as a preservative that prevents the growth of harmful bacteria – these bacteria can spoiling fish or causing food poisoning to consumers.
    Next, the fillet salmon is washed with water to remove excess salt before turning to smoked. The drying process helps the salmon to have a thin outer layer, which is the protein layer that allows smoke to attach to the surface of the fish better.
    3.2. Cold smoked salmon and hot smoked salmon
    Salmon can be smoked hot or cold. The main difference between these two methods is the temperature of the smoke.
    For cold smoked salmon, the temperature should be 10 to 32 degrees Celsius for a period of 20 to 24 hours. This range of temperatures is not hot enough to cook salmon, so care must be taken during preparation and smoking to reduce the risk of foodborne illness.
    In contrast, with hot smoking, the smoking chamber must have a sufficient temperature of at least 63 degrees Celsius. The smoking period lasts at least 30 minutes. Most smoked salmon on the market is cold smoked salmon. They will be distinguished from hot smoked salmon based on their packaging.
    Cold smoked salmon tends to be smoother and lighter, while hot smoked salmon is more prone to breakage and taste.
    Food scientists often recommend not using home smoking methods. Because, maybe they do not guarantee food safety risks. However, hot smoking can be done at home safely if proper equipment and techniques are in place.
    3.3. Selection and storage of smoked salmon
    While some types of smoked salmon require refrigeration, others don’t require refrigeration only after the packaging is opened. Therefore, the choice of smoked salmon should be carefully checked the product labels to know the storage and storage recommendations of the manufacturer.
    Smoked salmon after opening the packaging is refrigerated for up to 2 weeks or frozen for up to 3 months.
    When choosing smoked salmon products, you should avoid buying smoked salmon with dark colors. These salmon often have an unpleasant taste that should have been removed during packaging. However, it may be because they are left in the final product to increase weight and product costs.

  • 20 good fruits for pregnant women

    Not only providing vitamins and minerals for the body, fruits for pregnant women also contain antioxidants, help increase resistance and quickly “knock out” some viruses that cause disease. Don’t miss the good fruits for pregnant women later!
    In the diet for pregnant women, fruit is an indispensable ingredient. Choosing the right fruits that provide both vitamins and minerals also helps the fetus to be smart from the womb.
    Why should pregnant women eat fruit?
    A rich source of vitamins and minerals is a prominent feature of the fruit, especially vitamin C. Fruit with a low fat content, plenty of water and fiber, is a close friend that helps digestion take place. more rhythmic. Fruit is also high in natural sugar, low in salt, suitable for making a snack.
    That is why in the diet during pregnancy always present flowers to pregnant women.
    Nutritional value of fruits and berries during pregnancy
    With a high content of vitamins and minerals, fruits are indispensable if pregnant women want to have a healthy diet throughout pregnancy. Beta-carotene, an important vitamin component provided by this food group, is essential for fetal tissue and cell development, vision and the immune system.
    Besides, fruits also help the mother elected to avoid weight gain during pregnancy too much. Fruit is a “panacea” that provides nutrients to the health of beautiful mothers during 40 weeks of pregnancy.
    The vitamin C in fruit is important for bone and teeth development, as well as collagen connective tissue. Potassium stabilizes blood pressure and folic acid for pregnant women to prevent neural tube defects.
    In particular, the fruit also contains a plentiful amount of fiber, which helps support the digestive tract, preventing unpleasant constipation symptoms. A slice of melon after eating or a cup of strawberries between meals not only helps provide essential vitamins and minerals, but also helps pregnant women maintain and stabilize weight throughout pregnancy.
    Fruit rations, fruits are good for pregnant women every day
    Try to add around 500g of fruit and about 700g of vegetables and fruits on your daily menu. Priority should be given to vegetables that are dark green, yellow, orange and red. Every week, pregnant women should put beans “on a plate” about 2-3 times. If she does not have time to go shopping, she can use frozen or pre-packed fruits.
    However, fresh fruit still offers more benefits. For mothers who are lazy to eat fruit, MarryBaby gives mom the following tips!
    Fruit bought should be washed and in the position “ready” in case mother is lazy but wants to snack
    A little extra olive oil or yogurt will help you change the taste and make the fruit more attractive
    Leave the fruit in visible places
    Instead of eating fresh fruit, you can drink juice or fruit smoothies
    The fruits are good for pregnant women
    When looking for fruits that are good for pregnant women during pregnancy, do not overlook the following 20 fruits:
    Papaya is ripe
    Papaya contains many vitamins A, C, calcium, iron … but does not contain much starch, helps provide necessary nutrients for the fetus but does not make the mother gain weight fast.
    Ripe bananas
    Eating bananas during pregnancy helps mothers reduce the discomfort brought about by morning sickness. In addition, the high potassium content in bananas helps prevent and limit edema and cramps during pregnancy.
    However, pregnant women should not eat bananas when they are hungry because they can disrupt the balance of magnesium and calcium in the blood.
    Orange relatives
    With high content of vitamin C in the “high threshold”, the orange family is known as a fruit that helps boost the immune system for pregnant women.
    Not only that, with the characteristic sour, orange, tangerine is also a “rescue” for pregnant mothers with morning sickness, helping to limit symptoms of nausea, salivation and “bluff” appetite of the mother.
    Kiwi
    As the most nutritious fruit among 27 fruits, Kiwi with more than 80 nutrients is good for health, famous as the “golden” fruit for the health of pregnant women. The “sky-high” folic acid content in kiwi helps prevent the risk of birth defects in the fetus.
    In addition, eating one kiwifruit each helps strengthen the fetal immune system, reducing the risk of asthma and eczema after birth.

  • 25 things swimmers can do when training

    You are informed that your next Swimming League has been canceled. The swimming tournament you have been planning and practicing for the past few months.
    You are disappointed.
    You are frustrated.
    You upset.
    There is a great philosophy that helps bring the right strength and thinking to everyone who faces difficult situations and seemingly overwhelming challenges:
    “Life will always throw you challenges and obstacles that will test you. In many cases, you cannot change them: it is out of your control. What you can do, what you you have to do it, choose how you will handle those challenges and obstacles The real power you have is in choosing how to think, how to talk and how to deal with challenges of life”
    So if you can not exercise.
    You cannot compete.
    You can’t go to the gym and practice on the ground with your teammates.
    This is what you CAN do:
    1. Improve your mental skills
    Every physical problem has a mental element. The mind and body are connected in everything you do every day. Master the mind!
    2. Soft training
    Take 10 minutes in the morning and 10 minutes in the afternoon to practice stretching. You can listen to your favorite music or watch your favorite TV show – anything is possible – as long as you have to press, press, trim.
    3. Learn how to cook a few simple meals
    One of the most important qualities that all successful people possess is independence – self-responsibility. As a runner, learning how to cook some simple meals – for example, how to cook a rice dish, how to make a pasta recipe, how to cook steak – is an essential aspect to becoming independent and a Important life skills, especially when you get older and compete elsewhere, go to college, etc.
    4. Clean, repair, restore, replace your swimming tools
    Everyone has a pair of propellers with a few cracks. Each contestant has a footplate that has a few chipped places. Put your swimming gear in perfect condition.
    5. Learn how to get better quality and quantity of sleep
    When it comes to swimming success, sleep is just as important as exercise. Take time to explore the topic of sleep and learn how to get better sleep.
    6. Start an on-line chat-group with your team
    Everyone is in the same situation. Why not start an online community with your swim team members? Ask people to post photos and videos on how they spend their time. Share ideas about staying fit and healthy. This is the perfect time for team members to share, learn, develop and support each other.
    7. Become a researcher in swimming sports
    Find out all the current City, Country and World records. Research achievements, swimming segments and details of all swimming styles and distances.
    8. Find out more about your competition distance than anyone on this planet
    Become a researcher – an “Expert” on your own specialized competitions. How many hands does the latest national champion swim lose in the last 50m? What are their segmented swimming segments like? Where did they take their first breath after kicking off the wall? There is a beautiful saying: “If you can see it – you can be it” .
    9. Contact a champion
    The beauty of social media is that you are only a click or two away from anyone in your sport. Why not contact an existing member or a former member of the national team and ask them about their swimming and training journey?
    10. Research the exercise habits of the best swimmers
    Why not ask Google ” Training tips of Olympic swimmers” (“Training Tips of Olympic Swimmers”) or a similar search? What is best to make them unusual? It has it all there – on your laptop or tablet or smartphone.
    11. Clean up and reorganize your room
    Nothing makes you awake and says “I’m ready for a new challenge” than a clean, tidy, well-organized room.
    12. Send an inspirational message to someone else in your team every day
    Nothing makes people feel loved more than knowing someone is thinking about them – and that someone really cares about them. In times of difficulty and challenges like this, why don’t you send a member of your team a message or message “Keep smiling” , or “Be strong in tough times.” , or “I once told you you’re awesome . ”
    13. Set up a simple home gym – and without the tools
    There are thousands and thousands of free workout tutorial videos on the Internet. Many of them do not require any special equipment. With a bit of floor space, a few chairs and a bit of imagination, you can build a fun indoor workout program to help you be stronger than you can imagine.
    14. Reset your goals for the next 1, 3, 6 and 12 months
    This is a great time to review and repurpose your goals. With pool workouts and uncertain swimming schedules for the moment, why not set your goal to focus on a few important areas that aren’t relevant to swimming. Example: Goal 1 – Get enough 8 hours of sleep each night. Goal 2 – Eat 4 pieces of fresh fruit each day. Goal 3 – Squeeze 10 minutes every morning and every afternoon.
    15. Stay in shape!
    Running stairs. Walk from house to house. Sweeping. Help parents to water the tree. Find ways to keep moving and be active.

  • The incredible magic of F1 racing outfit

    To ensure the safety of the “silver arrow”, F1 drivers must use protective clothing made specifically for this speedy and risky sport.
    In the early years when F1 was just starting to compete, riders also used simple costumes when driving the cars to the speed of 300km / h without regard to safety issues. However, an incident occurred in 1976 when the famous driver Nicky Lauda’s car caught fire. Since then, the issue of protection for riders in similar situations has started to be concerned, and so fire-resistant jumpsuits became a mandatory outfit for the riders to control. “silver Arrow”.
    Jumpsuits are made from Nomex fabric, a synthetic woven fabric composed of many different components to create a durable, strong, waterproof, soft and breathable wear. It was the invention of this fabric that saved the lives of many firefighters, pilots and sports car racing athletes.
    The protective clothing is sewn from many layers, it is also constantly improved by the manufacturer year after year to ensure maximum safety for the riders.
    After a lot of innovation and new testing, today’s F1 racing suits are able to withstand temperatures up to more than 1,000 degrees Celsius, which is greater than the highest temperatures caused by fires. After each fire, this protective suit was the first thing that saved the lives of the riders. According to calculations, when wearing protective clothing, they have at least 11 seconds to quickly escape from the fire without being affected by any outside temperature.
    Besides protective suits, another safety device that riders must use is HANS . It was officially put into use in 2003. Basically, Hans is a shoulder pad made from carbon material. This carbon pad is attached to the helmet so that if an accident occurs, HANS will reduce most of the neck injury by minimizing the strong movements that occur with the driver’s head in the event of a collision. big touch. According to calculations, HANS reduced the distance traveled by the neck 46% and reduced the force exerted on the vertebra. It can be said that this is a spectacular design for riders in particular and F1 racing in general.
    Besides protective clothing and HANS, one thing that is indispensable and considered the most important for riders is the helmet. Carefully crafted and undergone rigorous testing, with extremely good bearing capacity and heat resistance up to 800 degrees Celsius, helmets are the device that provides the highest safety in the racing industry. formula 1.
    Made from 17 layers of materials, from the rim made of magnesium, the belt made from ultralight titanium to the carbon fiber filter, all have to be perfectly designed to ensure maximum safety for the racer. . Not only contains many layers of material, the helmet must also be designed to minimize its weight, thereby creating the best feeling during the competition. According to calculations, the helmets used in F1 racing today weigh about 1.25 kg.
    In addition to excellent impact and heat resistance, these helmets are also equipped with scientifically designed ventilation and air supply systems. The windshield surface is only 3mm thick to ensure the eyesight of the racers, but still has to be absolutely firm. In addition, each hat is equipped with absolute soundproofing system, along with a small screen for the riders to grasp their race and distance.
    Not only are protective devices, these helmets are also something for the audience to recognize the riders. F1 drivers have the right to decide on the form of the outer hat to create their own characteristics, or simply insert advertising boards on it.

  • 14 things new runners should know

    Although running is a simple sport, actually achieving uninterrupted progress requires some knowledge that not everyone notices. For new runners, you may feel a bit overwhelmed, a little worried, feeling insecure. To help you get started well, chay365 has compiled 14 tips that any runner should know:
    1. Do not use cotton shirts (fabrics)
    The industry of manufacturing running jackets has grown tremendously, going very far with research and inventions increasingly assisting people to run safely, comfortably and improving their achievements. From its origins with a 100% cotton shirt, short shorts and windbreaker, a running suit encountered a lot of complaints about the problem of less absorbency, heavy sweat and causing chafing. Today running shirts are made of synthetic fibers such as spandex and polyester, which is much better than cotton at sweat-absorbing spots. Some fabrics also have antibacterial, odor resistant, so you will avoid the hassle of getting wet clothes, sticky or washing does not all smell.
    2. Walking while running is not cheating
    Alternating jogging is a good exercise
    Alternating jogging is a good exercise
    I have heard many runners say, “I am determined not to walk” with the idea that walking is like surrendering or showing the will to exercise is not strong enough. You should know that, whether it’s during training or even in a race, it’s normal to listen to your body and take walks when necessary. In fact, there are alternating running and walking exercises that are great for building endurance and running.
    3. Choosing the right shoes and using sports bra (for women) will help you a lot
    Choosing the right type of shoes is an important factor to be able to jog comfortably and prevent injuries.
    If you are female, you will feel a lot more comfortable and also have the confidence to wear a tight-fitting bra.
    4. Go to the toilet before running
    Usually people drink quite a lot of water before running, and with the excitement during running and preparing to run, will make blood flow faster through the kidneys and bladder more quickly. Remember to go to the toilet before jogging.
    5. You will not get stomachache from drinking water while running
    Surely many of us have felt pain under the ribs when running? Some of us think that it is due to drinking water during the process of running to make the stomach care, actually not so, the pain is due to our breathing not properly.
    When you run under 30 minutes you probably won’t need to drink water. However, when you run longer than that, especially in hot weather, you should rehydrate your body by drinking every 20 minutes.
    6. Running does not mean you can eat more
    “ Did you run a marathon ? Then you can eat as much as you want! ” This is what I often hear from people when I see me running. Jogging burns tons of energy, a lot of excess fat however it doesn’t mean you can recharge comfortably whenever you want during the day. Some new siblings will have to learn this bitter lesson when they INCREASE their weight when they start running. If you want to lose weight or maintain your weight, the rule is always to eat at or less than your body burns.

  • 3 basic things must have for beginners to run

    What to wear when jogging is a question of those who are new to jogging or training for the first 5K. In fact, you don’t need fancy fancy running tools or expensive clothes to become a successful runner. This is a very low-cost sport and there are lots of money-saving tips for beginners.
    If you want the run to be as comfortable and safe as possible, here are three basic things you must have for your running question , read on!
    Running shoes
    All you need first and foremost is not a question of what to wear when running but rather: choosing a good pair of shoes that is right for you. Because wearing shoes not specifically for potty running is one of the most common causes of injury, so beautiful fashion shoes are not the choice you are thinking of!
    If this is your first time shopping for sneakers, choose the best pair of shoes at the store. Where the experts can judge your foot, and the type of running you go after choosing a suitable pair of shoes. The clerk will measure your feet, watch you run on a treadmill and analyze your running light. You can read more: Instructions on how to choose the right size running shoes, right standard .
    Also, when buying running shoes, don’t choose snealker shoes just because you like the brand, style, color or price. You certainly don’t need to buy the most expensive pair in the store, but investing in a good pair is a smart investment, lasting use, preventing injuries and making running easier.
    What to wear when jogging
    After choosing sports shoes, what to wear when jogging is the next thought in mind. And of course, you don’t need to rush and buy three new clothes (unless wearing nice and comfortable really matters to you). But if you want some new outfits, here are the:
    Socks
    It is smart to avoid wearing 100% cotton socks. If you wear cotton socks, moisture will not be absorbed if you sweat or enter a puddle.
    Instead, wear running socks made of synthetic material to help prevent blistering. Search for materials like polyester, acrylic and CoolMax. For winter activities, blended wool like SmartWool is a good choice. Some athletes even choose to wear double-layer socks to protect the blisters.
    Sports clothing
    Cotton fabric is a top quality material so it should be excluded from the running list. Because it is impervious to sweat, easy to get wet. Wearing fabric made from technical fabric with synthetic absorbent material is a better option. Look for other materials like DryFit, Thinsulation, Thermax, CoolMax, polypropylene or aluminum
    In cold weather, running clothes will keep you dry and warm. When the weather is hot, they absorb sweat and help you prevent chapping. Technical fabric is also much more surface than other conventional cotton fabrics.
    Sports bras
    For women when jogging, make sure your bra is a good sports bras that supports other high impact activities. Try and check by running in place and jumping up and down. Sports bras must meet two factors: fit and not too stretch.
    So when you need to replace your bra, it’s over after 72 washes, the elasticity is lost or your weight changes.
    See more: 5 warm up exercises before jogging
    Running equipment
    There are several jogging devices that make a big difference in running quality and safety.
    Clock
    You should buy yourself a good watch to set the time to run, keep up the speed in races and GPS routes. Even a simple watch with a stop and start button can be helpful for beginners to calculate running time and measure the distance traveled. Also, some pools can track your heart rate, so find the one that suits your needs.
    See also: Top 7 best running and fitness watches for under 5 million
    Running waist
    Add running belts to hold keys or phones.
    Water bottle, water vest
    When running for more than 30 minutes, you must provide water to the body. Bring a water bottle with you. Note to drink 100 – 150ml after 20 minutes of jogging.
    If you travel 10km or more, it is more convenient to use a water vest than it is to hold the water bottle in your hand, it not only helps you carry a higher amount of water but also can hold more things without having to use it. types of belts when jogging.

  • Physical exercise of a professional motivator

    Making the best use of energy on the court is the key for tennis players. For Rafael Nadal, diet and exercise are the keys to success. Let’s explore how this famous Spaniard is right here.
    According to Healthy Celeb, anyone who has ever seen Nadal play knows that he holds two qualities every tennis player dreams of: strength and endurance. In addition to the talent available, Nadal spends a lot of time practicing harsh and a scientific diet.
    A day of Nadal’s training is scheduled, regularly during non-playing time:
    – 8:30: have breakfast
    – 9:30: technical practice on the field
    – 13h30: end of the training, free time to rest
    – 16h30: start the gym
    – 19h: End of session 2
    1. Eating habits
    Like many other athletes, diet is very important for Nadal. During the competition, he chose carbohydrate-rich foods to have the highest energy. The healthy foods he chooses such as grilled fish, chicken, fresh vegetables. Besides, Nadal also likes Japanese and Italian seafood, but his specialty is Spanish food. He also regularly eats French fries, chocolate and nutella (a type of ice cream for bread), but doesn’t consume them before competition.
    Foods rich in lean protein are also preferred by Nadal because they increase stamina and maintain a healthy body.
    2. The basic exercises of Nadal
    Nadal’s training program is planned by fitness trainer Joan Forcades, who has been with him for more than 15 years and the practice takes place at Nadal’s home in Manacor.
    Exercise with vibrator
    Vibrators are an indispensable exercise machine for Rafael Nadal because it has the ability to increase blood circulation, flexibility and muscular strength, and it also reduces pain, stretches the tendons and speeds up the recovery of trauma. love. It has an effect of about 30 to 50 times per second on muscles. Nadal often stands in many positions on the machine such as placing both feet, tiptoe or standing on one foot to practice the ability to balance on the whole body.
    Exercises with rubber bands
    To perform strong strokes and serve in competition, Nadal strengthens the chest and hand muscles with exercises with physical pull. Instead of dumbbells, he uses rubber bands because of his compactness and variety in practice. He usually holds zippers in both hands and then pulls sideways backward or practices hand pulling sideways. Forcades fitness coach shared that thanks to these exercises, Nadal easily made changes in direction on the pitch.
    Underwater exercises
    Nadal is a fan of swimming, running underwater because they help strengthen stamina, while relaxing the body. Nadal had to practice running at the waist-deep water level.
    The exercises are stretched
    This is one of the basic exercises not only for tennis players but also many other sports. Many health experts recommend performing stretches both before and after exercise because it helps the body prepare and recover effectively. Nadal always had a specialist to help him perform these movements, so his muscles always recovered the fastest, and the ligaments were always flexible.
    Play football
    Many people will be surprised to learn that Nadal has a knack for playing football. When he was 14, Nadal was forced to choose between soccer and tennis, of course he chose tennis. But he still did not give up playing football when he had free time. It not only helped him relax but also improved his quick reflexes and good stamina.