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Helloooo! 

2 months left till 2022 flipped away. 

The beginning of 2022 was great, but a bit tough. Overjoyed with exploring new things, allowing new energy in my life... anyhow I've been trying to cut down distraction and stay focus. Something just won't change, like how much I love the water and the pool, how much I enjoyed spending time with the nature, how much I enjoyed letting the wind brushes over my face. I've really been focusing on myself and what I enjoy doing.

I really want to write down what're a few things that have been boosting my vibes better than before, in words (I'm still not very good in vlogging, yet hahaa).

💕I didn't know how the only small swimming competition that I've joined earlier this year change me but yes I'm more aware of the improvement, be it in the skills, or speed. I'm always #atmyownpace (sorry master coach Daniel Bego I can do nothing with your lessons... 😹). Just so glad that I managed to swim freestyle at ease now at tortoise pace hahaaa. 10 x 100m now at 45 mins!

💕I got myself a road bike in April and that's indeed a vibe booster... How amazing I'm surrounded by so many amazing and powerful souls. I did my first non-garden route mountain bike ride in Jan 2022, it was a 27km. And the story continued after I gotten my first road bike in April. Then... more stories to tell through IG definitely!

I'm less being bothered about achieving a new record now. I might be slow but I don't stop. My old injury causing me backpain pulled me down a little from time to time, that's okay I will slow down when I need to. Me now - I'll never want a terrible injury that's going to stop me from all the adrenaline rush anymore.

I've certainly gained a lot in 2022, also lost something along the journey. Been letting everybody around me to influence me with their energy. It's amazing yet something's still missing... And I am so ready to move forward and get over those inner turmoil that's making life a lit bit uneasy. This time, I will look deep down into my heart, refocus, continue to be amazed by the chemistry and real connections with the people whom I've channeling with. I wanted to say thank you to all the people who've been accepting me the way I am, forgiven me for the mistakes I've made, and guided me along the journey.


I know blog isn't a trend but it's a classic. :P 


I express better in words sometimes. And I’m still holding up strong to my favourite quote "Life is short Live it sweet". And... "Don't try to work on being a perfect person, because there's no fun in being one."

I will write again! Else just watch me be silly with my baobeis @bunny.furbaby and my road bike and all the amazing people around me 😋


This is the exciting day for all the swimmers!
This year I’m attending Swimin12 Sports Day as a participant, thanks to Mani the VP who convinced me to join, just enjoy the day he said. I was only a crew for Swimin12 annual Sports Day back in 2018, it was already so fun being surrounded by many cute little kids.
It has been really long while since I last joined any competition like this, so many butterflies in my tummy... And I had a down time the whole week before the Sports Day. Affected emotions, lack of quality sleep, I feel like withdrawing myself just 2 days before the Sports Day cause I can't even complete a 50m Freestyle during training. Isshhh.

It wasn't a good feeling on that Thursday night during training. Been reminding myself I really need a lot of rest and good food. I didn't want to give up. It is always about the mental control and the spirit and the strong will to continue moving forward isn't? *I don't always have a strong mental control so I gained inspiration from people whom I look up to*

So blessed that I was in a better condition on the exact day even though I had a bit of stomach upset right before I jumped into the pool. Fidgeting all the time. But the Swimin12 fun bunch definitely made me feels better with all their cheering. *thankful*

Wanted to keep my little record here:
13 Jan 2022 -
50m Breaststroke time 1.18
Freestyle time 1.35

19 March 2022 -
50m Breaststroke time 1.03 (Wanted to make it to 0.55 someday!)
Freestyle time 1.13

To remind me to keep going ☺ #atmyownpace

Photo credit to @atlas_shotz (not me in this shot)
Not sharing photo of me here because I look like a squirrel when I'm gasping for air 😶



Answering a few questions...

Where did I learn swimming?
Swimin12, PJ Palm Sport Centre

How's the coaches there?
Best. 

How's the pool there?
Shallow to deep, water is warm, environment the best (But bring your own budget food after 6pm :P)

How much is the fee?
I'm signing up the plan of 8 classes per month, RM600 (prices updated since May 2022).
I did foundation back in 2016 (breaststroke, brief survival skills). Now I'm focusing on freestyle, butterfly. Still working on backstroke, I hope I have sensors filling up my body so that I can stay on the line when doing backstroke.

Where do I book a slot for public pool (without coach)?
https://www.picktime.com/pjpalmsbooking

A third place for breaststroke ❤ First WeiLin, Second Angelia, both powerful coaches

Till then.
Xoxo

一切都在改变
但初心始终如一


鱼油是非常普遍的保健品,市场上看见的纯鱼油成分是Omega-3 fatty acids(主要eicosapentaenoic acid (EPA) 和docosahexaenoic acid (DHA))。

先不说Omega 3,6,9 等等的鱼油,这里先回答关于纯Omega-3鱼油的几个问题:

鱼油的真正功效是什么?
鱼油确实是能减低和心血管疾病有关的风险,但不直接表示鱼油能避免心血管疾病。是降低风险而已哦。
当然也有证明Omega-3 fatty acids能改善一些精神疾病的症状,比如精神分裂症和躁郁症。
那对眼睛有帮助吗?眼睛的视网膜需要Omega-3 fatty acids (EPA & DHA) 来好好的工作,而效果因人而异。
缺乏Omega-3 fatty acids有可能会导致眼睛或皮肤干燥哦。

鱼油可以减肥?
第一个要理解的问题是,鱼油是什么?是富含脂肪的鱼类体内取出的油脂,好的油脂。只有把饱和脂肪的摄取降低,让富含Omega-3 fatty acids的鱼油取代饱和脂肪,才是有效的减肥方法之一。在不改变其他饮食习惯、生活习惯比如久坐不动的情况下,鱼油对于减肥是不会有帮助的。

鱼油能降低体内脂肪或肝脂肪吗?
对于肥胖并患上脂肪肝病的人来说,可能可以。因为鱼油取代了其他油脂,比如饱和脂肪。但对于只是肥胖的人,鱼油并不会帮助降低体内脂肪或肝脂肪。但是鱼油能帮助抑制身体发炎(Anti-inflammation),可以减轻类风湿性关节炎患者的关节疼痛。

鱼油对小孩的有帮助吗?
鱼油含有DHA,而DHA对于从出生到 2 岁的儿童的健康脑部成长来说很重要。有一项对过胖并患上脂肪肝病的孩子的研究证明,DHA能降低肝脏和内脏脂肪。

谁适合吃鱼油?
如果你在一个星期内都没有办法摄取至少两个份量的高油脂鱼(主要有大麻哈鱼、金枪鱼、三文鱼(鲑鱼)、鳗鱼、鲱鱼、鲐鱼、沙丁鱼、带鱼、鱼鲥等海水鱼以及白鲳、边鱼、胡子鲶等淡水鱼),建议你可以考虑从保健品摄取。

总结:
所以如果你正在长期摄取鱼油,鱼油可能可以减低和心血管疾病有关的风险,改善一些精神疾病的症状,可能可以改善眼睛或皮肤干燥的问题,但不会帮助减肥或很有效的降低体内脂肪或肝脂肪哦。
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营养师
颖
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备注:
《Real Nutrition 食在营养》及 《Yuan Nutrition 圆 营养》是提供营养教育的平台,如您有面对健康状况,请咨询医生的意见;如你想做个人营养咨询,请咨询注册营养师。
写稿者颖是马来西亚注册营养师,《食在营养》成员及顾问。

 


I typed a long long post about this but I lost it :(
So I'm going to keep it really short now.

My second camping in 2021 was at Bernam Nature Hut, Hulu Bernam, with preparation done by old friends @yiju_camp. So thankful for the service. It really saved a lot of preparation time and we only have to bring along foods and personal items!

A few things that're making this camping unforgettable...

It is drizzling most of the time, just one good luck that the first day wasn't bad. So thankful that we managed to get home before the place is flooded. #wishalldisastersgooffasap #besafe 

Again it is all the songs and the sound of the nature (cuz the tents are just next to the river) that soothe our souls. Perfect match. 💙

I made a video out of it because sometimes I'm out of words. One day we look back we are going to be so thankful that we have created silly memories like this. 




Not an expert in BBQ so... I burnt the corns. 😌

Raining all the time on the second day

Vicky's baby is not afraid of the freezing cold water at all ❤

It's also a food adventure!

Cheese Platter by Tiff (she's using Brie cheese, a soft and creamy cheese)

Fav for a BBQ :)

And Big Breakfast the next morning

Cupcakes by Tiff and surprises #thankful ❤


That's our way to recharge.
偶尔的浪漫
是给平凡生活带来dopamine and serotonin的小插曲
我们互相提醒着
世界一直在改变 我们会变得更有像自己的样子
可以善良但你的善良要有些锋芒
不求功成名立 但一定要快乐



不管世界对你怎么样,不管他人的影响,你一定要记住内心的柔软,继续你的善良。
#BeStrong #ToBeKind


Camp site @ Sojuk Riverside

Camping has always been in my to-do list for 2021. And by chance... I joined Leanne and her friends to Sojuk Riverside for a two-days escape. I was bringing zero expectation, it turned out to be a memorable one. Sojuk Riverside is located at Batang Kali, Selangor. It costs RM50 per camp site, if we do not want to clean the trash we created ourselves, the person-in-charge will take care of them with a fee of RM10 per camp site.

Sojuk Riverside just started to operate in end 2020 
There is a river just right beside the camp site

Camp site @ Sojuk Riverside 


What's making it memorable was...

  1. The two days of drizzling plus a period of heavy rain with thunderstorms, and we only have one waterproof groundsheet for 2 tents (What an experience)
  2. The random lofi and jazz music and favourite songs from a really nice speaker among the greens 
  3. The sound of the nature and the beautiful sky where we lied down rolled over and looked up (You really got to try it once! It will be even better if it's a starry starry night)
  4. The open space shower area without door (There is only one bathroom with closed door and only two toilet)
  5. No plug for phone charging, the electricity supply is merely from a small wooden cottage, social media disconnection
  6. The random conversations with strangers
  7. The outdoor cooking sessions (It was really fun and all the foods taste really good!)
  8. There is a distance between the camp site and the toilet, waking up in the middle of the night with the urge of wanting to pee is suffering (the weather got cold after 3am)


Thank you D for the nice shots :)

Nature and music are definitely perfect match

I've got volleyball with us! That's the childhood memories :P

BBQ during camping is mandatory

Perfectly barbequed!

Big Breakfast

A nice scrambled eggs could be added with sweetened condensed milk. I was so hesitated to add that in but I got convinced that I have to try it out LOL. It turned out to be good :)

There is a video of the making of this chao mian 😆

Making perfect pancakes to the perfect texture and shape need a lot of patience.
Having breakfast like this can really brighten up the whole day 💛

This was from the abang who stayed in this camp site. I was surprised because I only chatted with him twice in 2 days. Anyway I've got one of my favourite comfort foods. Thank you stranger.


Thank to friend's friends, I've learned what to prepare for an adventurous camping (not glamping) in the future. I think they don't mind me sharing the secret recipes here... 

  • Camp & Water resistant groundsheet
  • Sleeping bag/ Camping mat/ Yoga mat (to be placed inside the camp)
  • BBQ stove & BBQ utensils
  • Torchlight/ Camping light/ Decoration light/ Battery
  • Gas Stove/ Lighter/ Cookware/ Kettle
  • Cutlery/ Plate/ Bowl/ Cup
  • Essential cooking seasoning and flavouring
  • Dishwashing gel & sponge & unwanted clothes to wipe things
  • Camping table & chair set
  • Tissue paper
  • Rubbish bags
  • Rope to hang clothes & towel/ Hanger
  • Ice box/ Food container
  • Mineral water
  • Personal care items (clothes, towels etc)/ Mosquito repellent
  • Powerbank (the more the merrier)


Sojuk Riverside is just less than 10 minutes drive from World of Phalaenopsis. It is the largest Phalaenopsis orchid producer offering the widest range of colors with thousands of blooms everyday. There is a lovely cafe in there, a hidden cafe that let us dine among beautiful orchids. The menu is with limited food choices for main course, but it is a nice place to chill and to enjoy coffee or other beverages, and it serves cakes as well. I should bring my mom here because she is a plant lover.


Was really living in the present
#natureatitsbest


It feels so 'clean' to detach from things and to regain mindfulness in life, to have a pause and to reflect, to continue counting blessings and be grateful for whatever that comes into our lives. 

我们沒必要忍受任何人的冷漠刻薄
但是溫柔待我们的一定要湧泉相待


[食在营养]

“我是怎么患上糖尿病的?”

其实主要原因是我们的荷尔蒙胰岛素出了问题,导致我们无法正常降低血糖。在正常情况下,刚吃完糖类食物后血糖会增高,这时候胰岛素就会分泌,促进你血液中的糖搬运到你的肌肉或是肝脏中储存,或是增加细胞吸收糖去利用来产生能量,来控制血糖。

绝大部分的人患上的是第二型糖尿病,指的是身体细胞对胰岛素失去敏感度,血糖没办法进入细胞里,大量葡萄糖留在血液里,造成高血糖,变成糖尿病。

发展至高血糖和糖尿病所需要的时间,取决于许多环境因素(如超重,体力活动,年龄,饮食,疾病,怀孕,和用药)、以及糖尿病基因性状的强弱。
以前,糖尿病前期和2型糖尿病发生在年长的人,但是,由于广泛流行的肥胖引起胰岛素抵抗,第二型糖尿病的发生有越来越年轻的趋势。



那糖尿病需注意哪些不良的饮食习惯?



1. 不均衡饮食习惯,如吃高碳水化合物食物比绿叶蔬菜多很多; 盲目地吃蔬菜

吃太多碳水化合物食物会引起血糖飙升。盲目地吃蔬菜(如芋头、玉米、马铃薯、薯类等)可能会让你吃进过多的糖类。但好消息是,它们属于非精致淀粉,比起精致淀粉更有饱足感。
小贴士:平日常食用的白米饭、白吐司、米粉、面条和汤圆等,都属于精致淀粉。 这些食物都是特别容易被人体消化吸收,导致血糖迅速上升。所以,选择全谷物制作而成且含有膳食纤维的健康零食会更好。想了解更多可以参考链接 糖尿病是否需要戒掉甜食?




2. 盲目的吃水果

我们总是提倡要多吃水果,但是什么水果是需要注意的呢?请看链接 糖尿病和水果选择
建议选择高膳食纤维的水果如番石榴、橙、苹果、梨,纤维能减缓血糖水平升高的速度,并能干扰胆固醇的吸收。
小贴士:选择新鲜水果比干水果更好。为什么?因为干水果会让人不自觉的摄取过多之余,再加上经过干燥后会更浓缩糖分(部分干水果也可能经过加工处理以增加甜度),进而增加血液中糖分水平。




3. 吃太多脂肪,尤其是饱和脂肪

摄入太多脂肪会加剧胰岛素抵抗,尤其是饱和脂肪。饱和脂肪,通常来源于动物,室温下呈固体状态,例如猪油, 奶油,奶脂,肉类,鸡皮和猪皮,冰淇淋,奶酪。椰子油和棕榈油这些热带油也含有大量饱和脂肪。
而单不饱和脂肪,也是室温下呈液态的植物油,例如橄榄油,牛油果,菜籽油。 用单不饱和脂肪替代饱和脂肪。可在不降低好脂肪(HDL)的前提下降低坏脂肪(LDL)的含量。
小贴士:单不饱和脂肪酸对胰岛素抵抗有好处,可减少肝脏周围脂肪。但还是不要摄取太多的脂肪,即便是“好”的脂肪。




4. 三餐不定时,如不吃早餐、吃晚饭的时间太早

两餐之间间隔太长时间会使得血糖水平下降太低,而如果在一餐中进食大量的食物,又会导致血糖大幅上升。
若不吃早餐且睡觉前饿着肚子,晨起体检时血糖会下降。这有可能会导致血糖过低,带来的危害不小于高血糖。所以睡觉前如果感觉饿,不妨喝一杯牛奶或其他少量的零食,能确保过夜控制血糖。
小贴士:不推荐睡前2-3 小时吃高脂、高蛋白的食物。 毕竟睡眠中人体消化系统的工作会减慢。
那少量多餐可以吗?
可以,但前提是:
1. 你是否能真正的控制分量?因为在不知不觉中,你的总食量可能增加了。
2. 你是否能在多出来的“餐”做正确的食物选择(不是不健康零食)?多出来的“餐”食物往往是不健康的零食类,这不止会影响血糖,且可能营养不均衡。
小贴士:一日三餐七成饱,零食选择新鲜高纤维水果。提倡杂粮为主食,如黑米、黄米、薯类等,需要控制的主食主要是精致白米面。请看链接 糖尿病患者如何选择米饭?




5. 饮酒

酒精不仅可提供热能(每克酒精约可产生7kcal的热量)(一瓶330ml的Somersby 4.5%含12克的酒精 + 27克的碳水化合物糖分 = 大约200kcal的热量),再加上长期饮用将损害肝脏。此外,使用胰岛素的糖尿病患者若空腹饮酒,会引起低血糖。为什么?空腹喝酒,酒中的乙醇会抑制糖的产生。糖尿病患者如果空腹大量饮酒,当体内有限的肝糖原储备被完全耗竭以后,就会发生低血糖。
小贴士:建议戒酒啦,真不行,一个月喝一两次一小杯,还可以吧?




【糖尿病患者能痊愈吗?】

糖尿病虽然无法根治,除了通过药物控制之外,只要保持正确饮食及运动管理,患上糖尿病并发症的风险就能明显减低。

【糖尿病吃保健品不吃药可以吗?】

通过控制饮食才能给与最好的降血糖功效。当然有些时候,保健食品可以帮助,如Fenugreek。建议可以跟医生、营养师、饮食治疗师讨论是否适合吃保健品 。
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营养师
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参考:
1. ADA
2. NADI
3. Elderly Gov HK
4. Ranade, M., & Mudgalkar, N. (2017). A simple dietary addition of fenugreek seed leads to the reduction in blood glucose levels: A parallel group, randomized single-blind trial. Ayu, 38(1-2), 24–27. https://doi.org/10.4103/ayu.AYU_209_15 
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备注:
《Real Nutrition 食在营养》是一个提供营养教育的平台,如您有面对健康状况,请咨询医生的意见;如你想做个人营养咨询,请咨询注册营养师。
写稿者颖是马来西亚注册营养师,《食在营养》成员及顾问。


The most frequent question recently - which is the best vitamin C for you?

As I am working on some researches on supplements, I decided to jot down all that I've found regarding vitamin C. 

There have been a huge increase in vitamin C requirement since the Covid-19 started. Undeniably the efficacy of vitamin C in boosting your immune system have long been proven, thus there are mushrooming choices of vitamin C to be chosen from diverse range of brands with different names and dosage form. Vitamin C is mainly in the form of ascorbic acid, which has equivalent bioavailability to that of naturally occurring ascorbic acid in foods such as orange and guava. There are also other form of vitamin C supplements such as sodium ascorbate, calcium ascorbate, and some other combinations. 


How does vitamin C boost our immunity?

In short, vitamin C stimulates immune system by enhancing T-cell proliferation in response to infection. These T-cells produce large quantities of cytokines, help B cells to synthesize immunoglobulins to control inflammatory reactions. Therefore our body uses extra vitamin C during times of illness or infection.


The question is, which form is the best?

Studies has shown that generally there is no significant difference between different forms in the efficacy, as they all show increase in plasma vitamin C levels. However, it was also concluded that ascorbic acid is the preferred source of supplemental vitamin C.

How do you know which form of vitamin C is used in the supplement? Check the nutrition label. Always go for reliable sources or manufacturers! :)


For those who has been continuously taking vitamin C for some time, do you feel some changes to your body?

Vitamin C, this water-soluble vitamin, is important in forming collagen! Collagen is the most abundant protein in the human body, found in the bones, muscles, skin, and tendons. I hope you see great change in your skin. Vitamin C plays a critical role in wound repair and healing/regeneration process as it stimulates collagen synthesis. 

It also helps maintain capillaries, and aids in the absorption of iron (essential for blood production). Apart from that, Vitamin C is also required for the biosynthesis of L-carnitine and certain neurotransmitters. 

Note: L-carnitine is an amino acid derivative that transports fatty acids into your cells to be processed for energy. Neurotransmitters help to transmit signals from nerve cells to target cells. *staysane*


How much vitamin C do an adult need?

For adults 19 – 65 years, the recommended intake is 70 mg/day. Absorption of ascorbic acid decreases to about 50% with the single doses above 1000 mg. Consuming five varied servings of fruits and vegetables a day can provide more than 200 mg of vitamin C.

Ascorbic acid is generally non-toxic. Excess amount is excreted through urine. 

Vitamin C is water soluble and is destroyed by heat. Therefore, the vitamin C content of food may be reduced by prolonged storage and by cooking. Steaming or microwaving may lessen cooking losses.

Note: Humans can not synthesize ascorbic acid due to the absence of the enzyme L-gulonolactone oxidase. Hence, in humans ascorbic acid has to be supplemented through food and or supplements.

Read more about vitamin C requirement here


As this is a post dedicated to all supplement users in identifying the differences among the type of vitamin C, below are all the general types which I frequently checked out.


1. Vitamin C 500 mg/1000 mg (Tablet, Chewable tablet)

Be it in tablet form or chewable tablet form, it delivers the dosage as indicated in the ingredient labelling. Do not worry about which form is more effective! As the requirement for an adult is only 70mg, therefore 500 mg is in fact already more than enough for an adult.

Some formula is added with other ingredients such as Citrus Bioflavonoids to increase bioavailability and assimilation of vitamin C in the body, enhancing its antioxidant potency. Here is an example - VitaHealth Vitamin C 1000 mg.

The most commonly used vitamin C is Ascorbic Acid which has good bioavailability, but some people find it too acidic and their gut unable to tolerate higher doses.

Note: 500 mg of vitamin C is equivalent to 12 oranges!



2. Effervescent tablets 

One of the most common vitamin C comes in the form of effervescent tablets. This form will be able to provide optimal compatibility, promote superior and rapid absorption, increase a patient's liquid intake and circumvent the difficulty of swallowing large pills.


3. Buffered/ Low Acid Vitamin C

Since ascorbic acid, the most common form of vitamin C is acidic, and some people find that taking ascorbic acid irritates their stomach, there are other options of vitamin C such as Buffered vitamin C. This is a less acidic form of vitamin C, where the acidity is reduced, making it ideal for those with gastric conditions. Buffered vitamin C is usually in mineral ascorbates form such as calcium and magnesium ascorbate, natural form of vitamin C.


4. Acid Free Vitamin C

This is a completely non-acidic formula catered to all who unable to tolerate with acidic vitamin C supplements. Acid free vitamin C is usually in calcium ascorbate form as well.


5. Vitamin C + Zinc

Vitamin C and zinc play important roles in immune defence. Studies has shown that vitamin C plus zinc supplements can significantly relieve the symptoms of common cold rapidly as compared to merely vitamin C supplement only. 

Note: Zinc is an essential trace mineral essential for metabolize carbohydrates, fats and protein. It helps our immune system and metabolism function. Zinc is also important to wound healing and our sense of taste and smell.

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So which is the best vitamin C for you?
Which you should choose is depending on your own personal preferences and needs.

I had tried all the types of vitamin C mentioned above, and I personally preferred Buffered vitamin C, which is the low acid formula to avoid irritation to my gut.
However, when I started to feel uncomfortable due to flu or catch a cold, I will opt for effervescent instead, as it promotes superior and rapid absorption.

Take care and stay safe! *do not take things lightly*

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References:

  • Office of Dietary Supplements (ODS): Vitamin C. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/#en18 
  • Oregon State University: Supplemental Forms. https://lpi.oregonstate.edu/mic/vitamins/vitamin-C/supplemental-forms "This link leads to a website provided by the Linus Pauling Institute at Oregon State University. The blog owner is not affiliated or endorsed by the Linus Pauling Institute or Oregon State University."
  • Recommended Nutrient Intakes for Malaysia, Ministry of Health. Retrieved from https://www.moh.gov.my/moh/images/gallery/rni/10_chat.pdf
  • Naidu, Akhilender. (2003). Vitamin C in Human Health and Disease is Still a Mystery? An Overview. Nutrition journal. 2. 7. 10.1186/1475-2891-2-7.  https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-2-7
  • Ipci, Kagan et al. (2016). “Effervescent tablets: a safe and practical delivery system for drug administration.” https://www.researchgate.net/publication/301640133_Effervescent_tablets_a_safe_and_practical_delivery_system_for_drug_administration
  • Maggini S, Beveridge S, Suter M. A combination of high-dose vitamin C plus zinc for the common cold. J Int Med Res. 2012;40(1):28-42. doi: 10.1177/147323001204000104. PMID: 22429343. https://pubmed.ncbi.nlm.nih.gov/22429343/


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