Helath Benefits of Kiwi Fruit - Rana Fitness Tips

The kiwi is a fruit that is part of the Actinidiaceae family. Oval in shape and various sizes, the kiwi is characterized by its thin, brown, slightly hairy and slightly wrinkled skin, and by the number of small, black, edible seeds that are lodged in its intense green pulp. Its flavor can be more acidic or sweeter, depending on the ripening stage of the fruit, but it is always fresh and pleasant.

 The origin of the kiwi is usually associated with countries such as Australia or New Zealand, however it is a fruit native to southern China, although around 1930 it began to be widely cultivated and marketed in New Zealand. For this reason, it was also called a kiwi, since the national bird symbol of that country bears the same name and the similarity with the fruit is very particular.

Nutritionally, kiwi is very complete, it contains twice the vitamin C of an orange, twice the vitamin E of avocado and a good amount of vitamin A, but with very few calories, 100 grams of Kiwi gives us 63 calories. As for mineral salts, it competes with the banana in terms of potassium, it also has magnesium, phosphorus and chromium that play an important role in diabetes and obesity, and a large amount of folic acid.

It is important to eat the kiwi when it is at its right point of ripeness. If we do it before, its flavor will be very acid. To know if a kiwi is ripe, we must gently press it between thumb and index finger. If the pulp yields slightly to pressure, the kiwi is ready. If instead it is hard, it is still green. If it's too soft, it's past. The skin must be smooth and taut, and it must have a homogeneous color. It should not be wrinkled or shriveled.

This fruit so nutritious and healthy, it is delicious and serves to prevent and treat numerous health problems, especially those related to the digestive system, but if we feel discomfort when we take it, we must be careful.

The nutritional contribution and the vitamins that we are going to ingest eating kiwi on a regular basis will help us improve our body in many aspects. One of the most important is its effectiveness in cleaning our liver, preventing the appearance of fatty liver.

This fruit, in addition to the liver, also helps improve the digestive system and the intestine. And it is that it contains a large amount of fiber that helps absorb vitamins from the food we eat, as well as eliminate toxins and regulate intestinal transit.

Thus, the fact of including a kiwi daily in our diet, either as a snack, at breakfast or as a dessert after eating, always of course in the context of a varied and balanced diet, helps to walk towards the goal of The World Health Organization recommends consuming more than 400 grams of fruits and vegetables a day to improve general health. Another guideline with the same objective, although perhaps more practical, is the one given by the Harvard University Healthy Plate, which advises that each plate should be made up of 50% fruit and vegetables. If they are in season better, since they will be more sustainable, tasty and economical.

On the other hand, within the proven effects of kiwi, there is the fact that it can contribute to the damage that occurs when suffering from cancer, considerably reducing oxidative damage to DNA.

One of the best known benefits of this fruit is its ability to regulate the body and prevent constipation. This is the reason why many nutritionists recommend taking this fruit completely on an empty stomach in order to provide our body with the necessary nutrients so that its effect on our body is much more intense.

 Eating kiwis is always something beneficial for our body, but if we take it as soon as we wake up, it will be even more so because the vitamin C and fiber in the kiwi manage to deeply cleanse our body, improving our digestion.

Thank you for reading. 

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Why Meditation? - Rana Fitness Tips

Taking a few minutes to focus your mind each day can reduce stress, pain, depression, and more

You can't see or touch stress, but you can feel its effects on your mind and body. In the short term, stress quickens your heart rate and breathing and increases your blood pressure. When you're constantly under stress, your adrenal glands overproduce the hormone cortisol. Overexposure to this hormone can affect the function of your brain, immune system, and other organs. Chronic stress can contribute to headaches, anxiety, depression, heart disease, and even premature death.

Though you may not be able to eradicate the roots of stress, you can minimize its effects on your body. One of the easiest and most achievable stress-relieving techniques is meditation, a program in which you focus your attention inward to induce a state of deep relaxation. For depression, meditation was about as effective as an antidepressant.

Meditation is thought to work via its effects on the sympathetic nervous system, which increases heart rate, breathing, and blood pressure during times of stress. Yet meditating has a spiritual purpose, too. "True, it will help you lower your blood pressure, but so much more: it can help your creativity, your intuition, your connection with your inner self.

The beauty and simplicity of meditation is that you don't need any equipment. All that's required is a quiet space and a few minutes each day. "Start with 10 minutes, or even commit to five minutes twice a day," Preferably meditate at the same time every morning. That way you'll establish the habit, and pretty soon you'll always meditate in the morning, just like brushing your teeth."

Sit comfortably in a chair or on the floor with your back straight

Close your eyes, or focus your gaze on the object you've chosen

Breathe slowly, deeply, and gently.

Keep your mind focused inward or on the object. If it wanders, gently steer it back to center

Breathe peace and quiet into your heart and mind. "While you're breathing out, imagine your breath as a river or a tide that's carrying your thoughts away,

Rana Fitness Tips

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Do you know about the benefits of Papaya?

Papaya provides a lot of healthy properties. Papaya is very much appreciated for its great taste and healthy properties. The papaya is known as the healthy fruit. Papayas are becoming very popular for their natural attributes, fiber and their huge vitamin concentration.
Some important health benefits below -
Papaya is rich in potassium and has a low content in sodium, preventing water retention. That's why, it is very suitable to lose weight. 
Papaya provide a great nutrient content favoring 

your muscles health. The vitamin B is important for your nervous system, while lycopene prevents cholesterol from oxidation, helping prevent heart attacks.
The content vitamins and anti-oxidants fight the appearance of spots on your skin.
Papaya is beneficial as an alternative for treating eczema and acne.

Green papaya is a little crunchy, it is  green in color and it is not sweet. 
Potassium in green papaya are quite high, that this fruit can help control blood pressure.
You can use green papaya in your diet is in salads.
Green papaya is an excellent nutrient profile, including high in vitamin C, vitamin A and Potassium.
People who can digest almost anything in advance, take the papaya juice.
Papaya is rich in beta-carotene, which plays a role in the protection against free radicals.

Papaya is exceptionally wealthy in fiber content and contains compounds that avert oxidization of cholesterol and hence, eating papaya won't just cut down on your cholesterol levels, yet will likewise help keep up it for a lifetime. Cholesterol patients must indulge in papaya eating at least once in a day.
When you utilize shampoos that contain papaya removes, your hair will stay solid and sound. Dandruff will totally be ridden far from your scalp.
You will likewise find that papayas are rich in folic corrosive. This folic corrosive aides in changing over homo cysteine into benevolent amino acids, for example, cysteine or methionine.
Papaya is useful for diabetics and furthermore helps in weight reduction? One medium estimated papaya contains only 120 calories. Along these lines, in case you're intending to get in shape, bear in mind to add this light natural product to your eating routine.
A solitary papaya can satisfy over 200% of your day by day prerequisite of Vitamin C, making it awesome to manufacture a more grounded resistant framework. 
In the wake of buckling down for the entire day, it is a smart thought to get back home to a plate a papayas. The ponder organic product is wealthy in a few supplements like Vitamin C which can keep you free from pressure.

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Some Healthy Tips for Weight Gain - Rana Fitness

Where today many people are troubled by obesity. On the other hand, many people want to lose weight. who want to increase their weight. So what to eat in this, which exercise, to get rid of leanness? If you have to be fat at the earliest then you must first correct your digestion, because many people are so many who eat a lot during the day, but still can not be fat, this is the main reason. That their digestive system would be very weak. To gain weight it is very important that you take more food than your hunger. Raisins, pistachios, cashews, etc. are some of the dried fruits, whose weight consumes properly. There are many protein shakes available in the market, which also increase and decrease the weight. The method and process of consuming them is just a little different. You must increase the quantity of fish, egg, red meat etc in your catering. Do not miss dinner, except for heavy breakfast in the morning, lunch and dinner on time. Surely, take snacks in the middle between breakfast, lunch and dinner. With the steady utilization of these, the heaviness of the body starts to develop, the body gets coordinated, the skin ends up sparkly, the shading starts to show up on the face, the certainty increments. The body's invulnerable framework increments. It is very important to take a good sleep to increase weight. If you have to increase the weight then you will have to eat more calories than your body needs.
High calorie Food and Fruit
If you have to increase the weight then you will have to eat more calories than your body needs. Once you know how many calories your body burns in one day, you will know how many calories you need to increase the weight. Some high calories food and fruits
Rice, Naan bread, Butter chicken, Peanut butter, Chocolate, Milk, Meat, Dry fruits, Nuts, Eggs, Potatoes, Cheese, Dates, Banana, Pomegranate, Mangoes, Butter, Beans, Avocados.
Protein
Protein-rich food is a big hand for healthy weight gain. Man's muscle is made of protein, so eating more protein-rich diet strengthens muscles and increases weight too.
Milk, Cheese, Dairy foods, Oats, Eggs, Almonds, Chicken Breast, Soy, Nuts, Seeds,  Almonds,  Pistachio, Guavas, Avocados, Apricots, Banana, Oranges, Apples, Kiwifruit, Blackberries, Dates.

Eat Lots of Carbs and Fat
You can also increase your calories by eating better, carb and fat-rich foods.If you want to increase your weight as soon as possible, then you will have to eat High-Carb and High-Fat Food. Therefore, carbon is an essential component of human diet.
Brown Rice, Oats, Potatoes, Bananas, Kidney Beans, Oatmeal, wheat bread, Pumpkin, Butternut squash, Apple, Oranges, Blueberries, Banana, Peaches, Grapes, Pineapple, Broccoli, Kale, Salad greens, Onions, Tomatoes, Eggs, Chicken, Codfish.

Eat More
Eat as much as you can and eat delicious and eat it. The more you eat, the more power your body will get and the weight will also increase. Do not eat too much Junk Foods and eat at home High Energy Diet.
Dark Chocolate, Full-Fat Yogurt, Red Meats, Protein Supplements,
Sleep Well and Exercise
It is very necessary for deep and proper sleep to repair old cells in the body and to build new cells. Good sleep provides adequate nutrition to the body. The circulation of overabundance calories taken in the body is right, increment the weight in extent to the appendages, not just the fat on the stomach and so on., henceforth strolling toward the beginning of the day, running, playing, cycling, yoga, Exercise and so forth are viewed as great cures. A few people jump at the chance to go to the gym, take after the instructions of the gym instructor.

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Easy Tips for Weight Loss - Rana Fitness

Drinking more fried, fast-food, country ghee, cold-drink etc. receives more calories than wished inside the body, which we can't burn with out more attempt and the result is visible as our increased weight. To get rid of weight it isn't necessary which you make weight-reduction plan. You can also take some healthy tips for weight loss, which can be both fit and healthy. The most important thing for weight loss is to avoid fast food. Fat food is high in fat and low nutrition value. It is not necessary to reduce the hours of sweat to reduce the weight. Take out just 30 minutes daily for exercise. Yoga can be lifting in exercise, lifting aerobic, weight. As much as packed food (processed food) or drinks, almost all of the added sugar is mixed. It is harmful for health and increases obesity. Drink a glass of hot water before eating, it will fill your belly quickly and you will avoid over eating, which will avoid taking more calories. If you really want to stay away from obesity then you have to sacrifice a lot for it. Pizza, burgers and ice cream etc. will have to stop eating your favorite food and will have to eat green vegetables which provide full food to the body.
Apples
Apples are discovered in the urosolic acid, which is useful inside the production of brown fat and continues the extra fats faraway from the body. if you consume 1 or 2 apples a day, it's miles sufficient to preserve you skinny. Apple's calorie sodium, glymic index is low, and in plenty of vitamins, antioxidants, minerals and fibers are found, it can play an important role in your weight loss program.
Green Tea
Green tea is a very good antioxidant that reduces fat. If you take it every day, then your weight loss can definitely be seen. There is also some amount of caffeine in green tea, which is very helpful for weight loss. According to a study report, drinking green tea regularly reduces weight.
Good Laughing
Right laughing is not much less than a diet plan. in step with a studies, intake of 10 to forty calories daily will increase with giggling 10 to 15 minutes day by day. which means that from just about fun, your weight decreases from half to two kg in a year. Laughing not only removes your worries, the body remains healthy, but calories burn too.

Exercise
It is a well known fact that the weight of the exercisers and anyone playing the game decreases quickly. You can also reduce your weight by shedding your sweat. Exercise is the best way to do this, because it not only reduces your weight, but also keeps the body healthy. Reduce the amount of calories in the food.
Egg
Encompass such food regimen in breakfast with a view to not most effective calm your appetite however also help in lowering fat. In this sort of manner the white a part of the egg is a excellent option, with a purpose to help guys make muscle tissues and reduce fat. Do now not decrease ingesting water due to paintings pressure, because it has a chief function in making your weight reduction a success. It removes toxins from the frame and continues the digestion proper in order that metabolism is high-quality.
Sleeping
People frequently start walking or going to the health club to shed pounds. But if you do not exercise, if you do not get enough sleep, believe your weight will not be easy. By taking good sleep, our metabolism remains normal and its direct effect falls on our weight. Apart from this, good sleep reduces the level of stress and we avoid 'emotional eating'.

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Benefits of Drinking Water - Rana Fitness

Drink water, it shines in the skin, it gets moisture and there are many other benefits too. We can stay alive for some time without food, but it is impossible to survive without drinking water. A few people have a dependancy that they do now not drink enough water. with the aid of consuming the precise type of water, you get a healthful pores and skin. normal consumption of water makes it clean to get lovely hair and a healthy heart too. If the water is drunk at the right time and at the right amount, then it works as a medicine. But if it is drunk incorrectly or drunk in wrong quantity, it can also cause damage. For good health, drink at least eight to ten liters of water an afternoon. but rather than bloodless water the blessings of hot water are excessive. in lots of research, it has been discovered that ingesting hot water reasons toxic ingredients in the body to come out.
Balance of body fluid
About 60% of our body is filled with water. So the amount of water in the body remains sufficient by drinking water. By which the body temperature is also balanced, as well as the digestion process is also good. Water also provides nourishment to your body.
Beneficial for eyes
Many times the eyes and skin appear stiff in the changing season. Dryness or stupidity in eyes often happens with less sleep, but if you drink more water the water will provide moisture to the eyes and the skin, which will not lead to stagnation.
For Acne
The problem of acne can not be seen in boys as well now in boys. To avoid this, empty stomach drink hot water in the morning. This will also get rid of pimples.
Reduces wrinkles
By eating upside-down food, the toxic substances inside the body accumulate, which weaken the body from the inside. Humans start to look old. Drink hot water in the morning to prevent this problem. This reduces your skin wrinkles, as well as keeping the stomach clean. Water is the natural nutrient of the skin. It eliminates wrinkles and creates glow in the lifeless skin.
Keep the stomach clean
One advantage of hot water is that it keeps the stomach clean so that the digestive system is well-formed. It stops the stomach and gives relief in constipation and stomachache.Drinking hot water digestion is good and it also provides relief in gas problem.
Easy to make periods
The pain of periods gives a break in all your work, so hot water can save you from this pain. During this, getting relief from the stomach with hot water also benefits a lot.
Body care detox
Drinking hot water helps detox the body, and it cleanses all the infections of the body very easily. Drinking warm water increases the temperature of the body, causing sweating, and through this the body's impurities are removed.

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3 Best Juices Important for Better Health - Rana Fitness

You should have seen, often when we are sick, the doctor advises us to consume juice. This is because juice is easily digested and other nutrients are also supplied. Our body is well done so it acts like a supplementary diet. Therefore, those who think a little better for their health, they should also add regular juice to their diet.Eating fruit is one of the healthiest choices you can make for your body and your lifestyle. Fruit juice contains more amounts of minerals and nutrients than the skin glow. It is believed that our juice is quickly absorbed by Fruit Juice, so its results appear on the skin too soon.

Apple Juice
Apples are one of the healthiest food products available all the year round. The old saying goes “An apple a day keeps the doctor away”, and it is really a true one. People most often consider apples to be a common fruits, and tend to overlook their health benefits. However, apples are one of the nature’s richest sources of essential nutrients, balanced in such a refined way that they provide us with many great health benefits like bone protection, asthma help, Alzheimer’s prevention, lower cholesterol, lung, breast, colon and liver cancer prevention, diabetes management and weight loss. Apple Juice is a good home cure in treating skin troubles particularly itching and infection of skin, cracked pores and skin, pimples.

Benefits of Apple Juice - 
Liver Health, Reducing Cholesterol, Constipation, Skin Related Problems, Eyes, Blood Sugar, Weight Loss, Good for Digestion

Pomegranate Juice
We know that health experts prefer fruits over their juices, but Pomegranate is one of those few fruits whose juice is as healthy and beneficial as the fruit itself. In this article, know about amazing benefits of pomegranate juice for our health and skin. Pomegranate juice contains more fiber content. Drinking it daily, the digestion is fine and constipation is removed. With a glass of pomegranate juice, your body can be filled with vitamins A, vitamin C and vitamin E. Experts say that drinking pomegranate juice is more beneficial during the summer. Pomegranate juice cleans up your digestion and removes the infections associated with urine and cures urine flow.


Benefits of Pomegranate Juice -
Pomegranate Juice to Treat Acne, Prevent Skin Cancer using Pomegranate juice, Pomegranate Heals Dry Skin, Pomegranate Juice to Treat Skin Infections, Strengthen Hair by using Pomegranate, Pomegranate to Treat Frizzy Hair, Pomegranate for Overall Hair Health, Boost Immunity using Pomegranate juice

Strawberry Juice
Choose brightly colored berries and eat them within a day or so to reap as many of these benefits as possible.These wonder fruits are perfect for the eyes, bones, blood, liver… in short, the whole body. Strawberries help to reduce the risk of chronic diseases such as diabetes and cardiovascular diseases. It is also helpful in restoring skin softness, making it young and healthy. It helps fight depression and stress. To make juice, wash the strawberries and remove them in the juices including stalks. Strawberries aren't best delicious in taste but also have many fitness benefits. In fact, a recent study showed that strawberries did not allow the development of cardiovascular diseases and diabetes within us.

Benefits of Strawberry Juice - 
Boost short term memory, Good for weight loss, Eye health, great source of fibre,  blood pressure, Fights with wrinkles, strengthen your bones,

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