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Friday, 13 September 2019

What foods to avoid with diabetes

September 13, 2019 0



More importantly, eating the wrong foods can raise blood sugar and insulin levels and promote inflammation, which increases the risk of disease.

This article lists 11 foods that people with diabetes or people with diabetes should avoid.

What is the importance of eating carbohydrates for diabetics?
Carbohydrates, proteins and fats are the main nutrients that provide energy for your body.

Of these three, carbohydrates have the greatest effect on blood sugar by far. This is because it is divided into sugar or glucose and is absorbed into the bloodstream.

Carbohydrates include starch, sugar and fiber. However, your body does not digest and absorb fiber in the same way other carbohydrates work, so it does not increase blood sugar.

Excluding fiber from total carbohydrates in food will give you easily digestible or “pure” carbohydrate content. For example, if a glass of mixed vegetables contains 10 grams of carbohydrates and 4 grams of fiber, your net carbohydrate count is 6 grams.

When diabetics consume too many carbohydrates at one time, blood sugar levels can rise to dangerously high levels.

Over time, elevated levels can cause damage to nerves and blood vessels in the body, which may pave the way for the heart, kidneys and other serious health conditions.

Maintaining low carbohydrate intake can help prevent blood sugar mutations and significantly reduce the risk of diabetes complications.

Therefore, it is important to avoid the foods listed below.

1. Sugary drinks


Sugary drinks are the worst option to drink a person with diabetes.

For starters, they are very rich in carbohydrates, with a can of 12 oz soda providing 38 grams.

The same amount of iced tea and lemon contain 36 grams of carbohydrates, exclusively from sugar.
In addition, they are loaded with fructose, which is strongly associated with insulin resistance and diabetes. In fact, studies suggest that drinking sugary drinks may increase your risk of developing diabetes such as fatty liver.

In addition, high levels of fructose in sugary drinks can cause metabolic changes that promote abdominal fat, cholesterol levels and harmful triglycerides.

In a study of obese and overweight adults, consumption of 25% of calories in high-fructose drinks on a weight-loss diet led to increased insulin resistance and abdominal fat, a more metabolic rate, fewer and fewer signs. For heart health.

To help control blood sugar levels and prevent the risk of disease, consume water, soda or iced tea without sugar instead of sugary drinks.


Soft drinks and sweet drinks are rich in carbohydrates, which increases blood sugar. In addition, its high fructose content has been linked to insulin resistance and an increased risk of obesity, fatty liver and other diseases.

2. Trans fats


Industrial trans fats are extremely unhealthy.

They are created by adding hydrogen to unsaturated fatty acids to make them more stable.

Unsaturated fats are found in margarine, peanut butter, spreads, creams and frozen dinners. In addition, food manufacturers often add them to cookies, cakes and other baked goods to help extend their shelf life.

Although Trans fats do not directly increase blood sugar levels, they have been linked to increased inflammation, insulin resistance and abdominal fat, as well as low levels of "good" HDL cholesterol and poor arterial function.

These effects are of particular concern to people with diabetes, because they have an increased risk of heart disease.

Fortunately, trans fats have been banned in most countries, and in 2015 the FDA requested removal of products in the US market within three years.

Until you no longer have trans fats in your food supply, avoid any product that contains the phrase "partially hydrogenated" in your ingredient list.


Trans fats are trans fats that have been chemically modified to increase their stability. It has been linked to inflammation, insulin resistance, increased abdominal fat and heart disease.

3. White bread, pasta and rice.


White bread, rice and pasta are processed foods high in carbohydrates.

Eating bread, bread and other refined foods significantly increased blood sugar levels in people with type 1 and type 2 diabetes.

This answer is not exclusive to wheat products. In one study, gluten-free pasta also showed that they increase blood sugar, where rice-based species have the greatest effect (20 reliable sources).

Another study found that a meal that contains bread high in carbohydrates not only increases blood sugar but also reduces brain function in people with type 2 diabetes and mental disability.

These processed foods contain little fiber, which helps decrease the absorption of sugar in the bloodstream.

In another study, replacing white bread with fiber-rich bread significantly reduced blood sugar levels in diabetics. In addition, they have suffered a decrease in cholesterol and blood pressure.


White bread, pasta and rice are rich in carbohydrates but low in fiber. This combination can lead to high blood sugar levels. Alternatively, choosing foods high in fiber can help reduce your blood sugar response.

4. Fruit flavored yogurt


Regular yogurt can be a good option for diabetics. However, fruit flavored varieties are a very different story.

Flavored yogurt is usually made of low-fat or low-fat milk, loaded with carbohydrates and sugar.

In fact, one cup (245 grams) of fruit-flavored yogurt can contain 47 grams of sugar, which means that about 81% of the calories come from sugar.

Many people consider frozen yogurt a healthy alternative to ice cream. However, it may contain an amount of sugar or more ice cream (24, 25).

Instead of choosing high-sugar yogurt that can lead to a high level of blood sugar and insulin, choose regular yogurt with all the fat that does not contain sugar and that can be beneficial for your appetite, weight control and intestinal health .


Fruit-flavored yogurt is generally low in fat but high in sugar, which can lead to high levels of blood sugar and insulin. Full-fat yogurt is a better option to fight diabetes and public health.

5. Sweetened breakfast cereals


If you have diabetes, taking the pill is one of the worst ways to start the day.

Despite the health claims in their packages, most grains are highly processed and contain more carbohydrates than many people believe.

In addition, they provide very little protein, a nutrient that can help you feel full and satisfied while keeping your blood sugar levels stable throughout the day.

Even "healthy" breakfast cereals are not good options for diabetics.

For example, only half a cup (55 grams) of granola grains contains 30 grams of digestible carbohydrates, and grapes contain 41 grams. In addition, each provides only 7 grams of protein per serving (29, 30).

To keep your blood sugar and hunger level under control, skip the cereal and choose a low-carb protein-based breakfast.


Breakfast cereals are high in carbohydrates but low in protein. Breakfast rich in protein and carbohydrates is the best option for diabetes and appetite control.

6. Flavored coffee drinks.


Coffee has been linked to many health benefits, including a lower risk of diabetes (31 reliable sources, a reliable source 32, 33).

However, flavored coffee drinks should look like a liquid dessert, not a healthy drink.

Studies have shown that your brain does not treat liquid and solid foods in a similar way. When you drink calories, you are not compensated by eating less later, which can lead to weight gain.

Flavored coffee drinks loaded with carbohydrates. Even "light" versions contain enough carbohydrates to significantly raise blood sugar levels.

For example, 16-ounce caramel frappuccino contains 67 grams of carbohydrates, and the same caramel in light caramel contains 30 grams of carbohydrates.

To keep your blood sugar level under control and avoid weight gain, choose a regular coffee or an espresso with a spoonful of thick cream or half cream.
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Common foods containing powerful medications, such as powerful drugs

September 13, 2019 0


From blueberry to branch cabbage, a variety of fruits prevent diseases and strengthen the physical defense system.

This is revealed by Harvard University scientist and nutritionist Professor William Lai in his new book, mentioning nutrients that act as powerful drugs.

Dr. William believes the diet itself can be used as medicine because the bioactive chemicals and other compounds found in fruits, vegetables and other seafood have a powerful effect.
Dr. William says that if a person has recovered from bowel cancer and he eats 14 walnuts a week, the risk of relapse will be reduced by 44%. Similarly, soy protein is very useful in breast cancer.

Kiwis, carrots and berries repair the broken DNA in the body as DNA damage is the root cause of many diseases, including cancer. Similarly, if you want to get vitamins A, B, C, D and E, use spinach, cayenne peppers, carrots, lentils, beans, mushrooms, eggs and oily fish. Their use is no less than a supplement.

Coffee and turmeric arouse the body's protective genes and thus eliminate DNA breakage. Dr. William says that if you want to enjoy health, you should eat every red pink fruit; including pomegranate, watermelon, pink guava and grapefruit.

Likewise, red and dark colored bears also hold the treasure of healing within themselves. On the other hand, in the superfood, the branch is not inferior to the cabbage or broccoli, and it contains many useful ingredients. If only one pound of broccoli is consumed daily for 10 days, DNA damage can be averted.
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Thursday, 12 September 2019

What kind of cancer causes night sweats?

September 12, 2019 0



Night sweats

Sweat is the manner by which your body cools. It happens to everybody during the day, however a few people experience scenes of expanded perspiring during the evening. Night sweats are something other than perspiring in light of the fact that you have such a large number of covers in your bed. They cause you, your night robe and your bedding to get drenched.

On the off chance that you have night sweats, your sheets and pads typically become so soaked that you can never again rest on them. A few people depict a scene of night sweats as the sentiment of bouncing into a pool. Night sweats can happen regardless of whether your room is serenely cool.

Reasons for night sweats.

Disease

Night sweats can be an early side effect of:

carcinoid tumors
leukemia
lymphoma
bone disease
Liver disease
mesothelioma

It isn't clear why a few sorts of malignant growth cause night sweats. This can happen on the grounds that your body is attempting to battle malignancy. Changes in hormonal levels can likewise be a reason. At the point when disease causes a fever, your body may sweat unreasonably while attempting to chill off. At times, night sweats happen because of malignant growth medicines, for example, chemotherapy, prescriptions that modify hormones and morphine.

In the event that your night sweats happen because of malignant growth, you are probably going to encounter different side effects. This incorporates fever and unexplained weight reduction.

Different causes

In spite of the fact that night sweats are a side effect of certain sorts of malignant growth, they can likewise happen for different reasons, for example,

changes in hormonal levels during perimenopause and menopause

Increment in hormones and blood stream during pregnancy.

some bacterial diseases, for example, tuberculosis and endocarditis

idiopathic hyperhidrosis, a condition that makes your body much of the time produce over the top perspiration without a medicinal or ecological reason

low glucose or hypoglycemia

certain meds, for example, antidepressants, hormone treatment drugs and fever reducers

an overactive thyroid or hyperthyroidism
stress
nervousness
Way of life factors that can cause night sweats include:
practice before sleep time

drink hot beverages before sleep time
drinking liquor
eat fiery sustenances close to sleep time
set your indoor regulator excessively high
Absence of cooling in hot atmospheres

You might almost certainly diminish or mitigate night sweats by distinguishing way of life triggers and maintaining a strategic distance from them.

What's in store at your medical checkup


In the event that you have just had a scene or two of night sweats, you likely don't have to see your primary care physician. Ecological or way of life variables are likely explanations. You ought to counsel your PCP if night sweats happen routinely and disturb your dozing propensities. You ought to counsel your PCP on the off chance that you experience fever, unexplained weight reduction or different side effects.

When you call to plan your arrangement, your primary care physician may request that you keep a medicinal diary in the following couple of days. You should utilize this journal to follow your side effects. Each time you have a night sweat, make certain to record what you were doing that day, the temperature in your room and what you ate or drank before sleep time.

At your arrangement, your primary care physician will audit your therapeutic history and assess your side effects. Your primary care physician may request blood tests to check your thyroid levels, glucose levels and platelet tallies. The outcomes can enable them to affirm a suspicious analysis or help principle out a basic condition.

In the event that you think night sweats might be an indication of malignant growth, talk about this with your primary care physician. Pursue these tips to enable you to have an effective discussion with your primary care physician:

Compose a rundown of inquiries or concerns you have ahead of time and take it to your arrangement.

Bring a relative or companion to help you.

Take notes during your arrangement to enable you to recollect your primary care physician's suggestions.

In the event that you don't get something, request that your primary care physician rehash it.

Inquire as to whether you can record your discussion.


On the off chance that you think your night sweats are happening because of an ailment, for example, disease, don't give your primary care physician a chance to overlook it. You should demand that they direct tests to discover. On the off chance that your primary care physician does not address your worries or pay attention to it, consider getting a subsequent assessment.

Step by step instructions to treat night sweats


How night sweats are dealt with relies upon their motivation. Night sweats brought about by the earth or way of life ought to vanish without anyone else once you dispose of their triggers. In the event that the reason is disease, your primary care physician may recommend anti-infection agents.
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What Is the Mesothelium?

September 12, 2019 0



The mesothelium is a layer of tissue that covers and protects your internal organs. It allows them to move smoothly against each other and other structures.

Your mesothelium appears in several areas, including your:

thoracic cavity
abdominal cavity
heart

The mesothelium is made up of mesothelial cells. They produce lubricating fluid between the inner and outer layers of the mesothelium. This decreases friction for the movement of the organs, such as when the lungs contract to breathe.

What conditions affect the mesothelium?
Several medical problems can affect the mesothelium, which include:

Pleural effusions
Sometimes called "water in the lungs," pleural effusions are an abnormal accumulation of excess fluid in the cavity between the two layers outside the lungs, known as pleural mesothelium.


Causes of pleural effusions include:

inflammatory disease
heart failure
pulmonary embolism
pneumonia
cirrhosis
kidney disease
If a pleural effusion is caused by cancer, it is considered a malignant pleural effusion. According to the Trusted Source of the National Cancer Institute, cancers most likely to cause malignant pleural effusions are:

lung cancer
breast cancer
lymphoma
leukemia

Symptoms of pleural effusions include:

Chest pain
dry cough
short of breath
difficulty breathing
shortness of breath when lying
Abdominal adhesions
An abdominal adhesion is scar tissue in the organs of the abdomen. These bands of scar tissue can cause the organs to adhere to the wall of the abdomen or to each other.

The most common cause of adhesions is the management and displacement of the abdominal organs during a surgical procedure. They can also be formed in people with peritonitis and endometriosis.

While most abdominal adhesions do not produce noticeable symptoms, if an adhesion has caused intestinal obstruction, symptoms may include:

abdominal pain
nausea
vomiting
belly swelling
inability to pass gas
constipation
be thirsty
infrequent urination
fast heart rate
low blood pressure
Mesothelioma
If a non-cancerous tumor forms in the mesothelium, it is called benign mesothelioma or solitary fibrous tumor.

Malignant mesothelioma is an aggressive type of cancer characterized by malignant tumors in the mesothelium.

Pleural mesothelioma, which affects the area around the lungs, is the most common. The main risk factor for this type is asbestos exposure. Other factors could include genetics and radiation treatments for other types of cancer.


Symptoms of pleural mesothelioma include:

chest pain under the ribcage
painful cough and cough with blood
Shortness of breath or wheezing
Abnormal lumps of tissue under the skin on the chest
Weight loss
Peritoneal mesothelioma of the abdomen, pericardial mesothelioma of the tissue surrounding the heart, and mesothelioma of the vaginal tunic of the testicles are rare.

Peritoneal mesothelioma symptoms include:

abdominal pain or swelling
abnormal lumps of tissue in the abdomen
weight loss
Symptoms of pericardial mesothelioma include difficulty breathing and chest pains.

Symptoms of vaginal tunic mesothelioma include swelling and a lump in a testicle.

Food to go
The mesothelium is a part of your body that you rarely think about. In fact, many do not know that it exists or that it plays an important role in protecting their internal organs.

Most people learn about the mesothelium when they experience a medical problem that affects it. If you notice symptoms of any of the conditions listed above, make an appointment with your doctor for a complete diagnosis.
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Why is regular exercise important?

September 12, 2019 0



There are numerous kinds of physical movement, for example, swimming, running, running, strolling and moving, to give some examples.

Being dynamic has been appeared to have numerous medical advantages, both physical and mental. It can even enable you to live more.

Here are the 10 principle manners by which customary exercise benefits your body and mind.

1. It can make you feel more joyful


Exercise has been appeared to improve your temperament and diminishing sentiments of sorrow, uneasiness and stress.

It produces changes in the pieces of the mind that manage pressure and tension. It can likewise expand cerebrum affectability to the hormones serotonin and norepinephrine, which mitigate sentiments of sorrow.

Furthermore, exercise can build the generation of endorphins, which are known to help produce positive sentiments and diminish torment discernment.

Moreover, practice has been appeared to diminish side effects in individuals experiencing nervousness. It can likewise enable them to be increasingly mindful of their psychological state and work on diverting their feelings of dread.

Strikingly, it doesn't make a difference how extreme your preparation is. It appears that your state of mind can profit by exercise paying little mind to the power of physical movement.

Truth be told, an investigation in 24 ladies who had been determined to have wretchedness demonstrated that practicing any power fundamentally diminished sentiments of melancholy.

The impacts of activity on disposition are amazing to the point that practicing even has any kind of effect in brief periods.

One investigation asked 26 sound people who typically practiced routinely to proceed or quit practicing for about fourteen days. The individuals who quit practicing experienced increments in negative disposition.

Practicing routinely can improve your state of mind and diminish sentiments of uneasiness and sadness.

2. Can help with weight reduction


A few examinations have demonstrated that latency is a significant factor in weight addition and corpulence.

To comprehend the impact of activity on weight decrease, it is essential to comprehend the connection among exercise and vitality consumption.

Your body spends vitality in three different ways: processing sustenance, working out, and keeping up substantially capacities, for example, heartbeat and relaxing.

During the eating regimen, a diminished calorie admission will decrease your metabolic rate, which will postpone weight reduction. Unexpectedly, it has been demonstrated that ordinary exercise builds your metabolic rate, which will consume more calories and help you shed pounds.

Likewise, examines have demonstrated that consolidating vigorous exercise with opposition preparing can amplify fat misfortune and support of bulk, which is basic for keeping weight off (6Trusted Source, 8Trusted Source, 9Trusted Source, 10 , 11Trusted Source).

Exercise is critical to help a quick digestion and consume more calories every day. It likewise encourages you keep up bulk and weight reduction.

3. It is useful for your muscles and bones


Exercise assumes an essential job in structure and keeping up solid muscles and bones.

Physical movement, for example, weightlifting can invigorate muscle advancement when joined with a satisfactory protein consumption.

This is on the grounds that activity helps discharge hormones that advance the capacity of muscles to retain amino acids. This causes them develop and diminishes their disintegration.

As individuals get more seasoned, they will in general lose bulk and capacity, which can prompt wounds and incapacities. Customary physical movement is basic to lessen muscle misfortune and keep up quality as you get more established.

Furthermore, practice enables increment to bone thickness when you are more youthful, notwithstanding anticipating osteoporosis sometime down the road.

Curiously, it has been demonstrated that high-sway work out, for example, acrobatic or running, or weird effect sports, for example, football and ball, advance more noteworthy bone thickness than effect free sports, for example, swimming and cycling.

Physical movement encourages you manufacture solid muscles and bones. It can likewise help avoid osteoporosis.

4. You can build your vitality levels


Exercise can be a genuine vitality sponsor for sound individuals, just as for the individuals who experience the ill effects of different ailments.

One examination found that a month and a half of standard exercise diminished the sentiment of weakness for 36 solid individuals who had announced steady exhaustion.

Moreover, exercise can altogether build vitality levels for individuals experiencing ceaseless weariness disorder and different genuine ailments.


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Friday, 30 August 2019

Why do people wash chicken?

August 30, 2019 0


Experts say bathing a chicken before cooking can increase the risk of foodborne illness.
Washing chicken can spread the bacteria to your hands, as well as kitchen counters and sinks.
The use of soap or antiseptics in chickens will not reduce the risk of disease.
Experts say that cooking chicken well will help eliminate bacteria.
You should not wash raw chicken before cooking.

Experts say this after the new user study was published by North Carolina State University and the US Department of Agriculture (USDA).

Researchers say that washing chicken increases the risk of contamination and food-borne diseases.

"Some consumers think they're eliminating bacteria and keeping meat or poultry safe," the USDA's "Ask Cairn" team told Health Line. However, some bacteria are tightly linked. You can't delete it no matter how often you clean it. "

Other strains of bacteria will diminish But not necessarily a good thing

Raw chicken is often the source of the Campello Bactor Trusted, a bacteria that causes diarrhea, fever and pain. Meats may include Salmonella Trusted Source, Clostridium perfringens Trusted Source and other bacteria.

Kirsten Kirk Patrick, MS, RDN, author and manager of "Thin Liver", "Kirsten Kirk Patrick, MS, RDN," Kirsten Kirk Patrick ", MS, RDN," Kirsten Kirk Patrick, "MS, RDN," Kirsten Kirk. Patrick, "MS, RDN," Kirsten Kirk Patrick, MS, "Health Nutrition Services at the Cleveland Clinic Valence Institute, told Healthline.

According to the Centers for Disease Control and Prevention (CDC), 1 in every 6 people in the United States gets ill from improper diet preparation each year.

Risk reduction means to cook food without washing clothes.

What about antibacterial solutions?
The lake water can quickly spread food germs to your kitchen. But what about antibacterial substances like lemon juice and white vinegar

Experts say it doesn't matter if you wash with soap and antibacterial water. These things have risk.

"I don't recommend them both because they really involve washing the chickens," Kirk Patrick said.

Katie Ferrero, MDH, RDN, CDE, Katie Farrow, director and nutritional communications consultant, told Healthline: "Washing your chicken or meat puts you at risk of food-borne illness. It actually increases when you Contaminated

Kirk Patrick said he didn't wash the chicken for these exact reasons.

"I use gloves to handle the chicken from the packaging to the pan or baking dish," he said.

Then, they follow the USDA's recommendations regarding safe poultry production.

"Remember that cooking poultry at the correct internal temperature of 165 degrees Fahrenheit will kill germs," ​​said Kirk Patrick.

The USDA "Ask Cairn" team told Health Line that baking, boiling, grilling and boiling are a safe way to prepare food until the meat reaches the desired internal temperature.


Reduce pollution in the kitchen
According to USDA data, using a food thermometer is the only way to check if your food has enough temperature to eliminate food-borne bacteria.

Kirk Patrick and Ferraro both agreed.

You can search for food thermometers online or at kitchenware stores.

Kirk Patrick explains simple ways to avoid pollution and illness.

Use a separate cutting board for vegetables, meat, and poultry. Many stores have color codes to remember that they're done.
Wash hands frequently, even with gloves, while looking after meat and poultry.
Use meat and poultry temperatures to ensure cooking is at acceptable levels.
Keep meat and poultry at the bottom of the refrigerator to prevent juices from dripping into fresh food.
Keep cold food in hot devices such as hot appliances such as chafing dishes.
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Delicious High-Protein Foods to Eat

August 30, 2019 0


Proteins are made up of various components of organs, muscles, skin, hormones and everything else in your body.

Because of this, you should eat high quality protein in every meal.

Studies show that it can improve health in various ways, such as helping you lose weight and abdominal fat while increasing muscle mass and strength (1 Trusted Source, 2 Trusted Source). ).

High protein food helps reduce blood pressure, fight diabetes, and more. (3 trusted sources)

The recommended daily intake (RDI) for protein is 46 grams for women and 56 grams for men.

However, many health and fitness experts believe we need more than that to do better.

Here is a list of 20 delicious foods that are high in protein.

1. Eggs.
All eggs are the healthiest and most valuable food in the world.

They are rich in vitamins, minerals, healthy fats, antioxidants, eye and brain nutrients that most people don't get enough of.

Protein is high in all eggs. But egg whites are almost all pure protein.

Protein content: 35% of all calories in eggs. 1 large egg contains 6 grams of protein, which contains 78 calories.

2. Almonds
Almond is a famous type of nut.

They are full of important nutrients, including fiber, vitamin E, manganese and magnesium.

Protein content: 13% calories, 6 grams per ounce (28 grams), 161 calories.

Other high protein peas
Pistachios (13% calories) and cashews (11% calories)


3. Chicken breast
Chicken breast is one of the most popular protein-rich foods.

If you eat without skin, most of the calories come from protein.

Chicken breasts are easy to cook and if you do them properly, they taste delicious.

Protein content: 80% calories, 1 leather grid without leather contains 53 grams, only 284 calories.

4. Oatmeal
Oatmeal is one of the healthiest cereals in the world.

They are full of healthy fiber, magnesium, manganese, vitamin B (vitamin B1) and other nutrients.

Protein content: 15% calorie half cup of oatmeal contains 13 grams and 303 calories.

5. Cottage cheese
Cottage cheese is a type of cheese that has a high fat and calorie intake.

It contains calcium, phosphorus, selenium, vitamin B12, ribo flavon (vitamin B2) and other nutrients.

Protein content: 59% calories a cup of cottage cheese (226 grams) 2% fat contains 27 grams of protein and 194 calories.

Other types of cheese that have high protein content.
Parmesan cheese (38% calories), Swiss cheese (30%), mozzarella (29%) and cheddar (26%)

6. Greek yogurt
Greek yogurt, also known as pressure yogurt, is very thick.

It tastes delicious, creamy and extremely nutritious.

Protein content: Non-fat Greek yogurt contains 48% of the protein in calories. A 6 ounce container (170 grams) contains 17 grams of protein with just 100 calories.

Be sure to select only without adding sugar. Protein is also high in fat-rich Greek yogurt. But have more calories.

Similar options.
General full fat yogurt (24% calories) and kefir (40%)

7. Milk.
Milk has a high nutritional value. But the problem is that most of the world's population cannot afford it.

However, if you tolerate milk and enjoy drinking it, it can be a source of high quality protein.

Milk contains almost all the nutrients in the body, with many health benefits.

In particular it is high in calcium, phosphorus and riboflavin (vitamin B2).

Protein content: 21% of 1 cup milk calories, 8 grams of protein, 149 calories.

8. Broccoli.
Broccoli is a very healthy vegetable, rich in vitamin C, vitamin K, fiber and potassium.

Broccoli also contains nutrients that contain biological activity to help prevent cancer.

Calories are high in calories, high in protein compared to most vegetables.

Protein content: 20% calories 1 cup broccoli (96 grams) contains 3 grams of protein, only 31 calories

9. Lean meat
The lean meat is high in protein and tastes delicious.

It is packed with high quality iron, vitamin B12, and many other important nutrients.

Protein content: 53 ٪ calories 3 ounces (85 grams) One serving of fat cooked with 10 رب fat contains 22 grams of protein and 184 calories.

If you eat low-carb foods, eat lean meat instead of lean meat.

10. Tuna
Tuna is a very popular fish.

They are both low in fat and calories, so all you have to do is protein.

Like other fish, tuna also has high nutrients and a fair amount of omega-3 fat.

Protein content: Canned tuna in a cup of water (154 grams) contains 94 grams of 39 grams of protein, with only 179 calories.
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