PILATES

    Pilates is an exercise method developed by Joseph Hubert Pilates originated in Germany in the early 20th century. This method focuses on flexibility and flexibility throughout the body. This exercise can improve posture and be able to correct the problems associated with spinal abnormalities. Pilates exercises rely on breathing with basic movements that focus on toning and body shaping. Not only that, this exercise can be modified according to the abilities and needs. Pilates can develop an athlete`s core, the deep abdominal muscles along with the muscles closest to the spine makes athletes more agile, helps prevent injury and increases sports performance. From weekend warriors to elite professionals, athletes looking for a competitive edge are discovering that pilates helps you.

    Some benefit of pilates is improve balance, pilates focuses on the strength of the abdominal muscles. Strong abdominal muscles can improve balance and body as a whole. Increase energy, pilates exercises allow the supply of oxygen in the body increases. Increasing the supply of oxygen in the body to increase energy in the body significantly. Increase flexibility, as the movement in pilates exercise, the muscles will be stretched. So it is with your joints. This stretching movements that can help improve the flexibility of your body.  Increase muscle strength stomach, abdominal muscles are one part of a well-trained muscles while doing Pilates exercises, including the muscles of the middle of the body such as the back and pelvic part. Increased muscle strength midsection can improve balance and strength. Improve body posture, poor posture can cause a variety of disorders, ranging from shoulder pain to the back. Keeping the spine straight lines corresponding anatomical and maintain the natural curve of the spine is the foundation of pilates exercise. Increase metabolism, Increased metabolism is the beginning of the process of burning calories to lose weight. Improve concentration, exercise breath and concentration process in pilates is not only clears the mind, in pilates we are also focused on the body and movement. This relationship will increase our understanding of the functions of the body and soul of balance.

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MILKFISH

    Milkfish (Chanos Chanos) is a popular food fish in Southeast Asia. This fish is the only extant species in the tribe Chanidae. They live in the Indian Ocean and the Pacific Ocean and tend to be clustered around the shores and islands with coral reefs. Fish that newly hatched young and living at sea for 2-3 weeks, then move to the mangrove swamps brackish water, and sometimes salty lakes. The new milkfish back into the sea if already mature and can reproduce. Milkfish favored as a food because it tastes savory, meat flavor neutral (not as salty as sea trout) and not easily destroyed when cooked. From the price, milkfish including fish upper middle class. Milkfish weakness is twofold: meat 'spines' and sometimes smell 'mud' / 'land'. 

    Spines are actually bone. These spines interfere with the enjoyment in eating meat. This can be overcome by the use of pressure cooker (presto or autoclaving) within a certain time, so that it becomes soft spines and can be destroyed if chewed. The smell of mud on a lot of experience on milkfish which taken from the pond. Milkfish reared in cages rarely smelled. The cause of the symptoms of the smell of mud are some Cyanobacteria, particularly from the genus Oscillatoria, Symloca, and Lyngbia, which produces geosmin. If the fish living in the rich geosmin or eating plankton, the meat will taste the soil. The smell of the mud can be overcome at least two ways. The first way is to keep the fish for 7-14 days in the water to flow freely biosmin before sale. The second way is by treatment with certain acid.

    Some benefit of milkfish is 3 ounces of cooked milkfish contains 162 calories, 22.4 g protein, 7.3 g fat, 2.9 g saturated fat, 78 mg sodium and 57 mg of cholesterol. Milkfish provide 116% of vitamin B, namely 12, 44% of niacin, 24% vitamin B6, and 15 percent of pantothenic acid, riboflavin, folic acid, and vitamin A. The Food and Nutrition Board of the Institute of Medicine recommends for adults to frequently consume them. 3 ounce of milkfish provides 25% of phosphorus and selenium, also contains other minerals are calcium, iron, kalium and zinc. Phosphorus is an essential mineral that is an integral part of oxygenation of red blood cells, while selenium is essential for the thyroid gland and immune function. Milkfish contains 9% of the total fat, Although milkfish contain more fat but that is 60% of it is monounsaturated fat which is healthy for the heart, including omega-3 fatty acids.

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TILAPIA FISH

    Tilapia is a kind of freshwater fish consumption. This fish came from Africa, eastern Africa to be exact, in 1969, and has now become a popular pet fish in the pools of fresh water in Indonesia as well as pests in every river and lake in Indonesia. The scientific name is Oreochromis niloticus, and in English is known as Nile Tilapia. A medium sized fish, can reach a total length of about 30 cm or more.

    Dorsal fin (dorsal pinnae) with 16-17 spines (sharp) and 11-15 radius (soft spines); and anal fins (pinnae analyst) with 3 spines and 8-11 fingers. Body colored black or gray, with some transverse dark bands (stripes) are increasingly blurred in adult fish. Striped tail erect, 7-12 pieces. Throat, pectoral, pelvic fins, tail fins and dorsal fin tip with red or red (or yellow) when the breeding season. There was a line at the literalists linea truncus tool function is to balance the fish while swimming. Tilapia is also very appreciated for the quality of beneficial nutrients, such as vitamins, minerals, and protein. This fish have Calories (128 kcal), total fat (3 mg), saturated fat (1 mg), Unsaturated fat (2 mg), vitamin B12 (1.86 mcg), cholesterol (57 mg), phosphorus (204.00 mg), Selenium (54.40 mcg), protein (26 mg), niacin (4.74 mg), potassium (380 mg).

    Some benefit of tilapia is keeping healthy heart, omega 3 fatty acids may help reduce the occurrence of atherosclerosis, heart attack, and stroke. Potassium contained in tilapia is to reduce blood pressure. Preventing prostate cancer, tilapia has very high levels of selenium. The study showed that selenium intake is associated with a reduced risk of prostate cancer. Selenium is known for its ability to reduce free radical activity in the body, thereby reducing the possibility of oxidative stress in every organ system, and mutation of healthy cells to become cancerous. Improve Brain health and intelligence, the content of omega 3 fatty acids contained in fish tilapia helps boost brain power and neurological function. Prevent Aging, intake of more than 20% of selenium each day in tilapia, very good for maintaining healthy skin, and stop the cell damage caused by free radicals. This will reduce wrinkles, dark spots premature aging.

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GURAME FISH

    Gurame (Osphronemus gouramy) is a species of freshwater fish are popular and liked as a food fish in Southeast Asia and South Asia. Wide and flat fish with a body length of 2 times the height of the body; total body length (with tail fins) can reach 1,000 mm. Pelvic fins with fingers short first form of thorns and second fingers of similar length flexible whip. Dorsal fin (dorsal) 11-14 (fingers hard or thorn) and 12-14 (fingers soft); while the anal fin (anal) 10-11 and 20-23. The young fish has a pointed snout, with 8-10 transverse band (stripe) in the body. If growing up these colors fade, and the head of the fish will swell irregularly.

    Gurame has a protein content as much as 19%. This result is much higher than other types of fish such as catfish, tilapia fish and goldfish. Moreover, the content of essential amino acids produced quite large. In addition to protein, the content of other nutrients contained in gurame is fat which amounted to 2.2%. These results are rated higher than goldfish only have a content of 2% and 0.49% parrotfish. Not only that, gurame also has other essential ingredients such as vitamins and other macronutrients and micronutrients.

    Some benefit of gurame is gurame have omega 3 fatty acids which is very much because it has a lot amount of meat as well. According to research that children who were given nutritional fish oil or fatty acids derived from fish able to trigger the development of brain cells and intelligence. Children will easily remember new things. Gurame can prevent coronary heart disease and high blood pressure due to high cholesterol such as lard beef, ribs, and others. Therefore, it needs replacement foods have complete nutrition but low in cholesterol such as gurame that has a high protein but low in fat which is 55 mg / 10 gr. Gurame can help muscle growth due to the very high protein content and very good for the growth of children. Accelerate the healing of wounds because protein in freshwater fish used by the body as an element of fibrinogen and thromboplastin. Its function is to assist blood clotting in case of injury. When you fall and get hurt, then the blood will come out of the skin. therefore, the body needs the blood clotting system to stop the wound. Here thromboplastin function works. Thereafter, fibrinogen helps to form new tissue as a replacement for damaged tissue.

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CATFISH

    Catfish is a species widely farmed for consumption purposes. Not only in Asia, this fish is also consumed in the countries of Africa, Europe and America East. Although the quality and taste of catfish from various countries may be different, but the fish is touted to have a lot of the nutrients that are beneficial to health. Each 100 grams of catfish contains an energy of 229 kilocalories. The protein content of catfish with a portion of the approximately 18 grams, about 8 grams carbohydrates, 0.7 grams of fiber and 13 grams of fat. Catfish also contain a variety of vitamins and minerals such as vitamin C, vitamin A, vitamin B complex, as well as calcium, magnesium, phosphorus, potassium, sodium, and zinc. Catfish are also rich in vitamin D. Most catfish are sold in the market is a catfish of the Clarias species Batrachus L, because it contains more meat.

    Some benefit of catfish is catfish can be a source of high protein, which is about 20%. Catfish in the protein contained all the essential amino acids lysine, methionine and leucine with a higher protein content when compared to the protein in milk and meat. You need to know that almost 80% of freshwater fish ashore protein with cystine and methionine levels were high. Leucine is useful to assist the process of growth in children, is also useful for the formation and muscle reshuffle. Lysine helps the growth of children, were in the process of treatment of herpes needed lysine which will be the framework for niacin. The content of phosphorus in catfish, which reached 168 mg / 100 g proved to be higher than those found in eggs that only 100 mg. Phosphorus is useful to give strength and energy in the metabolism of fats and starches, into supporting healthy gums and teeth, helps the synthesis of DNA, as well as helping the absorption / use of calcium phosphorus is also more needed for pregnant women because it is useful for bone formation in the fetus. Comparison of kalium and natrium in catfish, which reached 24.5: 1 is also quite high so it is good for cardio health and your blood vessels. Low fat and high Omega 3, the fat contained in the fat catfish is simple nature, namely triglycerides are neutral. The fat is in the abdomen, especially in the lower part of the fish's body and found in fish liver.

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MACKEREL FISH

    Mackerel is a common name for a group of fish belonging to the genus Scomberomorus, Scombridae tribe. Bodied mackerel elongated, flattened passable strong on the sides, bare scales except on the lateral side. Tapered muzzle, with a wide mouth and sharp teeth and strong upper and lower jaws. Snout length (snout length) shorter than the rest of the back of the head. Dorsal fin in two files, which is ahead by 13-22 of fingers (thorn). Dorsal fin and anal fin followed by many additional small fins. A study has shown that in 100 grams of meat mackerel contained 21.5 g protein, 109 kcal of energy, fatty acid 2.6 g and 2.9 g mineral deposits.

    Some benefit of mackerel is cure urinary tract disorders, Mackerel fish offal is not thrown away because it can be used to cure urinary tract. But must be careful, because the liver mackerel fish must be intact and fresh. But the heart mackerel are only allowed for people aged 20-40 years. For seniors this way is considered risky because they have to be eaten raw. The content of protein and other substances that are high enough result of this treatment is not possible for everyone. Helps cure skin diseases, The fins of mackerel is also beneficial to cure skin diseases such as eczema, itching and festering sores, scabies sores and the like. how boiled mackerel fish fin to the cooking water by half, then add the betel leaf decoction to remove the odor, then drunk. Help lower the risk of cardiovascular disease. Omega 3 found in fish, mackerel are very good to help lower blood pressure, reduce blood clotting, and can nourish the heart. Improve brain function, Mackerel has good protein content, so it can help improve children's intelligence. In addition, mackerel also contain omega-3 fatty acids are good for improving our brain function. Useful for pregnancy, The mineral content of AA and DHA in fish, mackerel is very beneficial for the pregnancy because it can amplify the fetal brain, strengthen the development of the fetus at birth. With the addition of these mineral intake, the baby will grow and develop properly.

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RED SNAPPER FISH

    Red snapper has a red colored scales. These fish occupy the highest number in the kind of snapper are commonly found in the waters of Indonesia Sea. This fish is also one of the favorites of anglers fish in Indonesia. Choose red snapper that has a smooth surface, shiny and the gills are still red. snapper fillet fresh meat looks white and spongy and avoid if it smells fishy.

    Some benefit of red snapper is sources of selenium, red snapper weighing 3 ounces contains 32.5 mg of the mineral. And selenium is important for preventing the oxidation of fat and antioxidant effective when combined with vitamin E. Sources of phosphorus, Phosphorus is very useful for health and bone density and alkaline in the body that are often required for systems of the body that is too acidic. Source of protein, Red snapper contains 33% of the recommended daily value of protein. In 3 ounces red snapper contained 17.4 mg of protein needed to produce energy, hormones, enzymes, and antibodies. Red snapper contain complete protein containing essential amino acids. Contains vitamin A, vitamin D, and omega 3 fatty acids which is very good for the intelligence of baby and children who are still growing.

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