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Showing posts with label best web designer hyd. Show all posts
Showing posts with label best web designer hyd. Show all posts
If you are planning a vacation in Goa in January, avail of special packages offered by Indian Railways Catering and Tourism Corporation (IRCTC).
IRCTC is starting an exclusive train to the coastal state, which promises sightseeing by dedicated tourist buses and stay at decent hotels for seven nights and eight days. The train journey will start on January 21 from the National Capital, and will be back here on January 28. There is also provision to embark or disembark at tourist spots like Agra and Jaipur during the onward or return journey. The organizers have set aside an entire day for sightseeing of North and South Goa.
The budget of frequent train travellers have been factored in while finalizing the package as there are four categories of travel, ranging from budget to deluxe class.
Under the Budget Class, non-AC train travel and non-AC hotel stay is on offer for Rs 11,200 (single), Rs 8, 950 (double) and Rs 7, 800 for three persons. The Standard Class includes train travel in non-AC, but AC accommodation. The corresponding costs will be Rs 13, 200 (single), Rs 10,350 (double) and Rs 8, 950 for three persons. For Comfort Class, the journey will be in AC III, and stay in AC hotel. The charges are Rs 17,200 (single), Rs 14,350 (two) and Rs 12,950 for three persons.
AC-II travel and AC hotel accommodation is being offered under Deluxe Class, which will cost Rs 20,150 (single), Rs 17, 350 (double) and Rs 15, 900 for three persons.
An official said the tariff includes rail travel, transportation for sightseeing and hotel accommodation, including all onboard and off board meals like breakfast, lunch and dinner. If travellers directly book the package till first week of December, they will get a discount of 5% under IRCTC's Early Bird scheme, he added.
A strong skeletal frame is vital not only to provide structure to the body but also protect the internal organs and anchor the muscles.
Apart from this, a healthy set of bones is crucial for good posture, balance and strength. Now the two key nutrients responsible for developing healthy strong bones are calcium and phosphorus. Smaller amounts of other nutrients like vitamins, proteins and minerals are also important for healthy bones.
The process of developing healthy bones begins at birth. However, it is important that a healthy, bone-friendly diet programme is maintained all throughout the life. This becomes particularly important after about 30 years of age.
You of course have the option of going for calcium supplements (but do consult a doctor before you do that), you can also try some calcium-rich foods to make up for the deficiency of calcium and keeping the bones healthy. Below, we discuss five super foods which can help you boost your bone density at any age:
Milk
Without a shadow of doubt, milk is the best (and readily available) source of calcium required for proper bone growth. According to the National Institute of Child Health and Human Development (NICHD), low fat or fat-free milk is the best choice as it has high calcium content without the added fat and this facilitates easy absorption of calcium by the body. And it's not just calcium. Milk is also rich in nutrients like potassium, magnesium, riboflavin, phosphorus and Vitamins D, A and B12, all of which are important for healthy bones.
Orange Juice
Oranges are packed with essential nutrients like vitamins, minerals and calcium. They are a must-have for healthy bone growth. They can be especially used by individuals who have intolerance to lactose and cannot obtain their daily calcium requirements from dairy products. So next time you help yourself with a serving of fruits, make sure you have enough oranges in that.
Dairy Products
Many experts have designated dairy products like cheese and yogurt as preferred source of calcium due to their high calcium levels. In case you are lactose intolerant, you can also opt for other dairy products that are either lactose-free or have low levels of lactose. Yogurt is contains a chemical called lactoferrin which an iron-binding protein which promotes the growth and activity of osteoblasts (the cells that build bones).
Nuts and Seeds
Besides being rich in calcium, nuts like walnuts, flaxseeds, almonds, pistachios etc are also very good sources of minerals and omega 3 fatty acids. Peanuts and calcium contain potassium which prevents loss of calcium in urine.
Greens
Dark green leafy veggies like brocolli and spinach are great sources of calcium and vitamin D and it's the latter which helps in absorption of Calcium and Phosphorus, thereby ensuring growth of healthy bones and teeth. Collards and turnip greens can also be helpful in providing you with your daily dose of calcium. The alkaline effect of eating a diet rich in these vegetables will help you to strengthen your bones and promote bone growth by preventing calcium loss. Besides, plant sterols (steroid hormones) are converted to a hormone called calciferol and that aids calcium absorption.
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