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Tuesday

Vitamins and Minerals requirement in a day

Following data can be used to make diet plan be sure about your daily calorie uptake based on your requirements, the following table is made at 2300 Kcal per average person.  
 diet rich foods having vitamins and minerals

To Know More about Vitamins click here

Follow ICMR guidlines if you have any deficiency. Click here to know disease caused by vitamins deficiency.
To know more about FSSAI and ICMR Click here

RDA VALUES BY FSSAI AND ICMR [STANDARD]

VITAMINS & MINERALS CONSUMPTIONS AS PER FSSAI GUIDELINES (minimum requirement a day)

 


1.VITAMINS

PER 100Kcal

PER 2300 kcal

minimum

Minimum/day

A(RATINOL)

35 mcg

805 mcg

B1(THIAMINE)

0.06mg

1.38 mg

B2(RIBOFLAVIN)

0.08mg

1.84 mg

B3(NIACIN)

0.9mg

20.7 mg

B5(PANTOTHENIC ACID)

0.15mg

3.45 mg

B6(PYRIDOXINE)

0.08mg

1.84 mg

B7(BIOTIN)

0.75mcg

17.25 mcg

B9(FOLIC ACID)

10 mcg

230 mcg

B12(CYNOCOBALAMINE)

0.07 mcg

1.6 mcg

C(ASCORBIC ACID0

2.25 mcg

21.75 mcg

D(ERGOCALCIFEROL)

0.5 mcg

11.5 mcg

E(TOCOPHEROL)

0.5g of polyunsaturated fatty acids expressed as linoleic acid but in no case less than 0.1mg per 100available Kcal

2.3 mg

K(PHYLLOQUINONE)

3.5mcg

80.5 mcg

2.MINERALS

SODIUM

30mg

690 mg

CHLORIDE

30mg

690 mg

POTASSIUM

80mg

1840 mg

CALCIUM

35mg

805 mg

PHOSPHORUS

30mg

690 mg

MAGNESIUM

7.5mg

172.5 mg

IRON

0.5mg

11.5 mg

ZINC

0.5mg

11.5 mg

COPPER

60mcg

1380 mcg

IODINE

6.5mcg

149.5 mcg

SELENIUM

2.5mcg

57.5 mcg

MANGANESE

0.05mg

1.15 mg

CHROMIUM

1.25mcg

28.75 mcg

MOLYBDENUM

3.5mcg

80.5 mcg

Saturday

DIY Cures for Common Skin issues

Skin is the most sensitive and first line of defense as well as represents beauty. To remain Healthy, skin needs fresh nutrients and proper natural cares. Here are some interesting DIY hacks for common skin issues...... ;
Anti-oxidants work as anti-ageing agents, the naturally occurring fruits and vegetables are best solutions for skin problems. Using natural chemicals we have one benefit they can be easily degraded by our body cells without any negative effects. 

LEMON AND TOMATO ๐Ÿ… 

FOR ALL SKIN TYPES 

Lemon contains citric acid which can change pH value of the skin. The pH value determines the skin's acidity or alkalinity.  Tomato juice soothes the skin. 
Apply fresh lemon and tomato juice after washing your face. Wash it off after waiting for  10-15 minutes. 

A TOUCH OF CURD 

FOR DRY SKIN 

Curd contains Vitamin C and Vitamin B's in high quantity with Zinc and Calcium which makes it natural skin care. Banana contains Lectin. It is a kind of protein that destroys acne causing bacteria. Mix well banana and Honey with curd before using.
In case of dry skin, the pH level is more and needs to be reduced. Mix curd and honey in equal quantities after that add a smaller portion of banana to it. Apply and wash it off in 10-15 minutes.

POMEGRANATE PUNCH 

FOR SENSITIVE SKIN 

Pomegranate is a rich source of vitamin C and has anti-ageing and anti-oxidant properties. Apply probiotic curd properly on the face as a pack and wash it off after 5 minutes.  
Make a face pack using pomegranate paste and 1 table spoon honey.  Apply this paste on your face and neck and wash it off with rose water after 30 minutes. 
Fresh rose flower
Red Rose 

Skin is very much sensitive part of the body and shows reaction with any type of uncertainty. Proper natural cure makes these problems away.
Disclaimer:- For any recurring and long term problem related to skin consult the expert. 

Wednesday

WHY TO USE DIANABOL (METHANDINONE OR DBOL) and it's SIDE EFFECTS

Gym lover uses dianabol as a supplement to increase their muscle size in short duration of time, without knowing the side effects of the dianabol.  Yes, dianabol increases the muscle mass within 4 to 6 week by  increasing the protein synthesis in our body, the health supplements should be consumed under the guidance of the health professionals, other wise you may face these side effects :

Side effects of Dianabol 

Besides it have lot of benefits  but it is really harmful to use without the consult of any  Doctor. Dianabol increases the Blood pressure of individual, acne starts appearing more on face and specially on back,  mood swings arises on normal situation and many other problems arise who use Dianabol as a supplement of body building. Proper doses are taken to avoid more serious problems.  The major side effects occurs to the liver, liver damages  because when you take Dianabol enzymatic activity increases in the liver therefore liver goes in the stressed condition and will damage, if high doses are taken by the individual for long. Person must use liver protector to avoid the damage of the liver like Liv52 and Milk thistle, milk thistle is not only used a liver protect but it is also used to cure the liver from prior use of dianabol so one who have used dianabol and didn’t took liver protector can use it now to cure it.
If you use dianabol than keep in trace the blood pressure of your body.
Testosterone levels are also suppressed in our body; it lowers the count of sperm in our semen. It makes sperm weaker due to which they cannot reach the egg and can’t start the processes of fertilization which is required to produce baby.


ADMINISTRATION AND USE

Dianabol is taken orally and injections are also used to introduce them in the body. Usually  use of dianabol are divided in three stages- 
Beginners minimum dose 10mg-15mg and maximum 25mg, 
Intermediate minimum 25mg-30mg and maximum 40mg whereas 
Advance minimum 40mg-50mg and maximum 80mg. some of advance trainer claims that they use 100mg during their bulking cycle. Any excess dose can create a serious problem to the individual; one should have a great knowledge of the dose and how to use it in proper way.
You must prefer your health consultant to use the muscle gainers.
Amount/ dose of dianabol to be consumed by a person
Directions to Consume

WHAT TODO TO REDUCE THE SIDE EFFECT OF DIANABOL?

A proper PTC (Post Cycle Therapy) is required to remove the toxic substance of Dianabol from the body. When you end your Dianabol cycle it is important to do post cycle therapy to help the body to start the production of testosterone on its own as dianabol suppresses the production of testosterone. Bodybuilder usually uses CLOMID and NOLVADEX for 4 to 6 weeks and takes doses around 150mg or 40mg respectively as PTC.
Day 1 to 10 HCG is taken around 500-1000iยต
Day 11 to week 3 = 40mg clomid and 150mg nolvadex
Week 4 to 5 = 20 mg clomid and 100mg nolvadex
Week 6 to 7 = 10mg clomid and 75mg of nolvadex
( Concentration of clomid and nolvadex are reduced to make body comfortable to produce the testosterone.)
The medications in this therapy are recommended by my health professional by examining my health and side effects, Please consult your Health professionals before starting.

Product of PTC
Clomid in market is available by name = Siphene 50 or Clofert 50.
Nolvadex = Mamofen 20 or Tamoxinfin 10 or Tamtero 10.
HCG = Corion, Hucog-5000hp.


Note: The product in this article which are mentioned are for indicative purposes, if you are willing to use them consult with your Health professionals or Doctor. 

Monday

Pollution scenario in India

With rapid increase in population, the levels of pollution and their sources also increased alarmingly. WHO states that India's pollution rate is very much high in past decades, this is due to over use of pollutants knowing it effects.

Which pollution is most affecting India?

All the pollution Air, Water,  and Land are interconnected to each other in a disciplinary way that one have impact on others. 
But based on the situations Air pollution is the leading cause of the several Health problems in India. This is due to Rapid increase in the industries, who do not follow GMP (Good manufacturing Practices). After Industries the vehicles and refrigerators responsible for air pollution.
The major pollutants are released by these two components. 
Air pollution in major cities Delhi,  Pune,  Jaipur
Scenario of Pollution in Major Indian Cities

Top Polluted Cities In India of 2018 


So in which city you are and How much it is polluted....... Rank your city based on Air quality....!