Intermittent fasting has gained significant popularity in recent years, and for good reason. With the 16/8 method, you can transform your health and experience astonishing benefits beyond just losing weight.
By limiting your daily eating window to 8 hours and fasting for the remaining 16 hours, you give your body a chance to tap into its fat stores and burn stored energy. This not only aids in weight loss but also improves your body's metabolic functions, insulin sensitivity, and cellular repair processes.

But the benefits of intermittent fasting go far beyond the physical. Studies have shown that it can enhance brain function, boost mental clarity, and even increase lifespan. By regulating hunger hormones and reducing inflammation, intermittent fasting has the potential to prevent chronic diseases like diabetes, heart disease, and even cancer.

Moreover, incorporating the 16/8 method into your lifestyle is flexible, making it easier to stick to in the long run. Whether you're a morning person who prefers skipping dinner or a night owl who skips breakfast, intermittent fasting can be customized to suit your individual preferences and daily routine.
Discover the astonishing benefits of intermittent fasting and unlock a healthier you with the 16/8 method.

What is intermittent fasting?

Intermittent fasting is a pattern of eating that cycles between periods of fasting and eating. Unlike traditional diets that focus on restricting calorie intake, intermittent fasting revolves around the timing of your meals. The most popular form of intermittent fasting is the 16/8 method, where you fast for 16 hours and restrict your eating to an 8-hour window.

During the fasting period, you can consume water, black coffee, and other non-caloric beverages, but you abstain from solid foods and calorie-containing liquids. This temporary restriction of food intake triggers a range of physiological and metabolic changes in your body, leading to a variety of health benefits.

Intermittent fasting is not a new concept; it has been practiced for centuries, often for religious or cultural reasons. However, in recent years, it has gained significant attention in the health and wellness community due to its potential to improve various aspects of health, from weight management to disease prevention.

The science behind intermittent fasting

The science behind the benefits of intermittent fasting is rooted in the body's natural response to periods of fasting. When you enter a fasted state, your body shifts from using glucose as its primary fuel source to relying on stored fat for energy. This process, known as fat adaptation, is a key mechanism behind the weight loss and metabolic benefits associated with intermittent fasting.

During the fasting period, your body also experiences a reduction in insulin levels, which is essential for regulating blood sugar and promoting fat burning. As insulin levels drop, your body becomes more sensitive to insulin, improving its ability to utilize glucose effectively and reducing the risk of insulin resistance and type 2 diabetes.

Moreover, intermittent fasting has been shown to enhance cellular repair processes, such as autophagy, where the body breaks down and recycles damaged or dysfunctional cellular components. This process is crucial for maintaining cellular health and preventing the accumulation of harmful substances that can contribute to the development of chronic diseases.

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Health benefits of intermittent fasting

The potential health benefits of intermittent fasting are numerous and well-documented. From weight loss to improved brain function and longevity, the 16/8 method can have a profound impact on your overall well-being.

One of the most well-known benefits of intermittent fasting is its ability to aid in weight loss. By creating a calorie deficit and promoting fat adaptation, intermittent fasting can help you burn more fat and lose weight more effectively than traditional calorie-restricted diets. Additionally, the reduction in insulin levels and increased insulin sensitivity can further support weight loss by regulating hunger hormones and reducing cravings.

Beyond weight loss, intermittent fasting has been linked to improved metabolic health. By enhancing insulin sensitivity and reducing inflammation, intermittent fasting can lower the risk of chronic conditions such as type 2 diabetes, heart disease, and certain types of cancer. Studies have also suggested that intermittent fasting may have neuroprotective effects, potentially reducing the risk of neurodegenerative diseases like Alzheimer's and Parkinson's.

Weight loss and intermittent fasting

One of the primary reasons why intermittent fasting has gained so much popularity is its effectiveness in promoting weight loss. The 16/8 method, in particular, has been shown to be a highly effective strategy for shedding excess pounds and improving body composition.

The key mechanism behind the weight loss benefits of intermittent fasting is the shift in your body's primary fuel source from glucose to stored fat. When you enter a fasted state, your body taps into its fat reserves to meet its energy needs, leading to a reduction in overall body fat. This process is further enhanced by the reduction in insulin levels, which helps to regulate hunger hormones and reduce cravings for calorie-dense foods.

Read: Delicious and Healthy: Exploring Low-Carb Keto Recipes for a Balanced Lifestyle

Moreover, intermittent fasting has been found to increase the production of growth hormone, which plays a crucial role in maintaining lean muscle mass and promoting fat loss. By preserving muscle while shedding fat, intermittent fasting can help you achieve a more toned and sculpted physique, ultimately improving your overall body composition.

Intermittent fasting and insulin sensitivity

Insulin sensitivity is a crucial factor in metabolic health, and intermittent fasting has been shown to have a significant impact on improving insulin sensitivity. When you consume food, your body releases insulin to help regulate blood sugar levels and facilitate the uptake of glucose into your cells.

However, with a diet high in processed foods, refined carbohydrates, and added sugars, your body can become resistant to the effects of insulin, leading to a condition known as insulin resistance. This can increase the risk of developing type 2 diabetes, as well as other metabolic disorders.

By engaging in intermittent fasting, you can help to improve your body's sensitivity to insulin. During the fasting period, your insulin levels drop, and your body becomes more efficient at utilizing glucose and burning fat for energy. This improved insulin sensitivity can have a cascading effect on your overall metabolic health, reducing the risk of chronic diseases and supporting weight loss efforts.

Intermittent fasting and autophagy

Autophagy is a cellular process in which damaged or dysfunctional components are broken down and recycled, allowing the body to maintain optimal cellular function. This process is crucial for maintaining overall health and preventing the accumulation of harmful substances that can contribute to the development of chronic diseases.

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Interestingly, intermittent fasting has been shown to enhance the process of autophagy. During the fasting period, your body enters a state of cellular stress, which triggers the activation of autophagy. This cellular cleaning process helps to remove damaged proteins, organelles, and other cellular components, allowing for the regeneration of healthy, functional cells.

The benefits of enhanced autophagy through intermittent fasting are far-reaching. By promoting the removal of damaged and dysfunctional cellular components, intermittent fasting may help to reduce the risk of neurodegenerative diseases, cancer, and other age-related health conditions.

Additionally, the improved cellular function can support overall metabolic health and contribute to the weight loss and disease-preventive benefits associated with intermittent fasting.

Intermittent fasting and brain health

Intermittent fasting has been found to have a positive impact on brain health, with studies suggesting that it can enhance cognitive function, improve mood, and potentially reduce the risk of neurodegenerative diseases.

One of the key mechanisms behind the brain-boosting benefits of intermittent fasting is its ability to increase the production of a protein called brain-derived neurotrophic factor (BDNF). BDNF is essential for the growth, development, and survival of neurons, and it has been linked to improved learning, memory, and overall brain function.

Furthermore, intermittent fasting has been shown to reduce inflammation in the brain, which is a contributing factor to many neurological disorders. By reducing inflammation and promoting the regeneration of healthy brain cells, intermittent fasting may help to protect the brain from age-related cognitive decline and potentially reduce the risk of conditions like Alzheimer's disease and Parkinson's disease.

How to follow the 16/8 method of intermittent fasting

The 16/8 method of intermittent fasting is one of the most popular and accessible approaches to this dietary pattern. The premise is simple: you fast for 16 hours and restrict your eating to an 8-hour window.

To follow the 16/8 method, you can choose an 8-hour eating window that best fits your lifestyle and daily routine. For example, you could start your eating window at noon and end it at 8 pm, or you could begin at 10 am and finish at 6 pm. The key is to find a schedule that you can consistently maintain and that aligns with your natural sleep-wake cycle.

During the 16-hour fasting period, you can consume water, black coffee, and other non-caloric beverages, but you should avoid any solid foods or calorie-containing liquids. This fasting window allows your body to enter a state of fat adaptation, where it starts to rely on stored fat for energy rather than glucose.

Read: Best Plant-Based Diets: A Guide to Health and Wellness

It's important to note that the 16/8 method is flexible, and you can adjust the fasting and eating windows to suit your individual needs and preferences. Some people may find that a 14-hour fast works better for them, while others may opt for a longer 18-hour fast. The key is to experiment and find the approach that works best for your body and lifestyle.

Tips for successful intermittent fasting

Incorporating intermittent fasting into your lifestyle can be a game-changer for your health, but it's important to approach it with the right mindset and strategies to ensure long-term success.

One of the most important tips is to start slowly and gradually increase the duration of your fasting periods. Jumping into a 16-hour fast right away can be challenging, especially if you're used to eating multiple meals throughout the day. Begin with a shorter fasting window, such as 12 or 14 hours, and gradually work your way up to the 16/8 method.

It's also crucial to stay hydrated during your fasting periods. Drink plenty of water, herbal tea, and other non-caloric beverages to keep your body nourished and prevent dehydration. Avoid consuming any calorie-containing liquids, as they can break your fast and disrupt the metabolic benefits of intermittent fasting.

Additionally, it's important to focus on nutrient-dense, whole foods during your eating window. Avoid processed and high-calorie foods that can undermine the benefits of intermittent fasting. Instead, opt for a balanced diet rich in lean proteins, healthy fats, and fiber-rich carbohydrates to support your overall health and weight management goals.

Conclusion

Intermittent fasting, particularly the 16/8 method, has the potential to transform your health in remarkable ways. By cycling between periods of fasting and eating, you can unlock a range of benefits, from weight loss and improved metabolic health to enhanced brain function and longevity.

The science behind intermittent fasting is compelling, as it taps into the body's natural mechanisms for regulating insulin, promoting fat adaptation, and enhancing cellular repair processes. By improving insulin sensitivity, reducing inflammation, and activating autophagy, intermittent fasting can significantly reduce the risk of chronic diseases and support overall well-being.

Whether your goal is to lose weight, improve your metabolic profile, or simply enhance your overall health, the 16/8 method of intermittent fasting is a versatile and accessible approach that can be tailored to your individual needs and preferences. By following the tips and strategies outlined in this article, you can embark on a journey towards a healthier, more vibrant you.

There has been a growing interest in sustainable living and organic gardening. One of the most effective ways to contribute to sustainability is through vermiculture, commonly known as worm farming. Worm farming is a natural and efficient method of recycling organic waste into nutrient-rich compost. At the heart of this process is the worm farm kit, a tool that simplifies worm farming for beginners and experienced gardeners alike. In this comprehensive guide, we will explore everything you need to know about worm farm kits, their benefits, how to choose the right one, and how to successfully set up and maintain your worm farm.

What is a Worm Farm Kit?

A worm farm kit is a pre-packaged system designed to house composting worms and manage the process of turning organic waste into compost. These kits typically include all the necessary components to start a worm farm, making it easy for anyone to begin vermiculture. The standard components of a worm farm kit include:

• Worm Bin: The container where the worms live and work.
• Worm Bedding: Material such as coconut coir, shredded paper, or compost, which serves as the initial habitat for the worms.
• Composting Worms: Usually, red wigglers (Eisenia fetida) are used due to their efficiency in breaking down organic matter.
• Instruction Manual: A guide to help set up and maintain the worm farm.

There are various types of worm farm kits available, ranging from small countertop units to larger outdoor systems. The type you choose depends on your specific needs and the amount of organic waste you plan to compost.

Benefits of Using a Worm Farm Kit

Environmental Benefits

Worm farming is an eco-friendly way to manage organic waste. Instead of sending food scraps and yard waste to landfills, where they decompose anaerobically and produce harmful methane gas, these materials can be composted by worms. This process not only reduces greenhouse gas emissions but also recycles valuable nutrients back into the soil.

Gardening and Composting Benefits

The compost produced by worms, known as worm castings or vermicompost, is a highly effective natural fertilizer. Rich in essential nutrients and beneficial microorganisms, worm castings improve soil health, enhance plant growth, and increase crop yields. Gardeners often refer to worm castings as "black gold" due to their superior quality compared to traditional compost.

Economic Benefits

Investing in a worm farm kit can lead to long-term cost savings. By producing your own compost, you reduce the need to purchase commercial fertilizers and soil amendments. Additionally, a healthy worm farm can provide a continuous supply of worm castings, which can be sold or traded with other gardeners.

How to Choose the Right Worm Farm Kit

Selecting the right worm farm kit involves considering several factors:

Size

The size of the worm farm kit should match the volume of organic waste you generate. For small households, a compact kit designed for indoor use may be sufficient. Larger households or avid gardeners may require a bigger, multi-tiered system.

Material

Worm farm kits are made from various materials, including plastic, wood, and metal. Plastic bins are lightweight, durable, and easy to clean, making them a popular choice. Wooden bins are more aesthetically pleasing and breathable but may require more maintenance.

Design

The design of the worm farm kit affects its functionality. Look for features like stackable trays, which allow for easy harvesting of worm castings, and drainage systems to manage excess moisture. Some kits also come with built-in spigots for collecting liquid fertilizer, known as worm tea.

Comparison of Popular Worm Farm Kits

To help you make an informed decision, here are a few popular worm farm kits:

• The Worm Factory 360: A stackable, multi-tray system with a compact design, ideal for households with limited space.
• VermiHut Plus: Similar to the Worm Factory 360, but with enhanced features like improved airflow and odor control.
• Hungry Bin: A larger, continuous flow system designed for high-volume composting, perfect for avid gardeners and small farms.

Setting Up Your Worm Farm Kit

Setting up a worm farm kit is straightforward. Follow these steps to get started:

• Prepare the Bin: Assemble the worm bin according to the manufacturer’s instructions. Ensure that the bin has adequate ventilation and drainage.
• Add Bedding: Spread a layer of bedding material, such as coconut coir, shredded newspaper, or compost, in the bottom of the bin. Moisten the bedding until it feels like a damp sponge.
• Introduce the Worms: Gently place the composting worms on top of the bedding. Allow them to burrow into the bedding naturally.
• Add Food Scraps: Begin feeding your worms small amounts of organic waste, such as fruit and vegetable scraps, coffee grounds, and crushed eggshells. Avoid meat, dairy, oily foods, and citrus, as these can harm the worms.
• Cover the Bin: Place a lid or breathable cover over the bin to keep out light and pests while allowing airflow.
• Select a Location: Position the worm farm in a cool, shaded area, away from direct sunlight and extreme temperatures. Indoor worm farms should be kept in a well-ventilated space.

Caring for Your Worms

Proper care is essential to maintain a healthy worm farm. Here are some tips:

Feeding Your Worms

Feed your worms a balanced diet of fruit and vegetable scraps, coffee grounds, tea bags, and crushed eggshells. Avoid adding too much food at once, as this can lead to odor and pest problems. Start with small amounts and gradually increase as the worm population grows.

Maintaining the Right Environment

Worms thrive in a specific environment. Keep the following factors in mind:

• Temperature: Maintain a temperature range of 55-77°F (13-25°C). Extreme heat or cold can harm the worms.
• Moisture: The bedding should be consistently damp but not waterlogged. Add water if it becomes too dry and add dry bedding if it becomes too wet.
• pH Level: Worms prefer a neutral pH level (around 7). Avoid adding acidic foods like citrus, which can lower the pH.

Common Issues and Troubleshooting

• Odors: A foul smell usually indicates overfeeding or poor ventilation. Reduce feeding, add more bedding, and ensure proper airflow.
• Pests: Fruit flies and other pests can be managed by covering the food with bedding and using fly traps.
• Worms Escaping: Worms may try to escape if conditions are unfavorable. Check the moisture level, temperature, and pH balance.

Harvesting Worm Castings

Worm castings, or vermicompost, are the end product of worm farming and are highly beneficial for plants. Here's how to harvest and use them:

What Are Worm Castings?

Worm castings are the nutrient-rich excrement of composting worms. They contain essential nutrients like nitrogen, phosphorus, and potassium, as well as beneficial microorganisms that improve soil health.


How to Harvest Worm Castings

• Stop Feeding: A few days before harvesting, stop feeding the worms to encourage them to consume the remaining food and bedding.

Separate Worms from Castings: There are several methods to separate the worms from the castings:

    

• Light Method: Spread the contents of the bin on a flat surface under bright light. Worms will burrow away from the light, allowing you to collect the castings from the surface.
• Migration Method: Add fresh bedding and food to one side of the bin. Over time, worms will migrate to the new food source, making it easier to collect the castings from the other side.
• Screening Method: Use a mesh screen to sift the castings, separating the worms and larger debris.

Using Worm Castings

Worm castings can be used in various ways to enhance plant growth:

• Soil Amendment: Mix worm castings into the soil to improve its texture, fertility, and water retention.
• Potting Mix: Combine worm castings with other potting mix ingredients to create a nutrient-rich growing medium for container plants.
• Top Dressing: Sprinkle worm castings on the surface of the soil around plants for a slow-release fertilizer.
• Worm Tea: Brew worm castings in water to create a liquid fertilizer that can be used for foliar feeding or watering plants.

Frequently Asked Questions

Q: How long does it take to start producing worm castings? A: It typically takes 2-3 months for worms to produce usable castings, depending on the size of the worm farm and the amount of food provided.

Q: Can I use garden soil in my worm farm? A: It’s best to avoid using garden soil, as it may contain harmful bacteria, chemicals, or pests. Stick to bedding materials like coconut coir, shredded newspaper, or compost.

Q: How do I know if my worms are healthy? A: Healthy worms are active and reproducing. If you notice a decline in worm activity, check the moisture, temperature, and food supply.

Q: Can I keep a worm farm indoors? A: Yes, worm farms can be kept indoors as long as they are in a well-ventilated area and maintained at the proper temperature.

Q: What should I do if my worm farm smells bad? A: A bad odor usually indicates overfeeding or poor ventilation. Reduce the amount of food, add more bedding, and ensure proper airflow.

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Conclusion

Worm farming is a rewarding and sustainable way to recycle organic waste and produce nutrient-rich compost for your garden. With the help of a worm farm kit, anyone can start vermiculture and enjoy the benefits of worm castings. By following the guidelines in this comprehensive guide, you can set up, maintain, and harvest from your worm farm successfully. Embrace the practice of worm farming and contribute to a greener, healthier planet.

My dstv explora is switching on and off. It shows  "boot up in progress, please wait" message, then it switches off. And repeat that forever. Pls help

I am not sure but you can manually press and hold the power button for 8 seconds to force it to restart the whole processes.

My dstv explora is switching on and off. It shows  "boot up in progress, please wait" message, then it switches off. And repeat that forever. Pls help

Meet the first itel 5G Smartphone designed for faster data connectivity and more. itel P55 5G is one of the most wanted itel phones due its outstanding features and if you want to check out what the 5G network looks like then get an itel P55 5G enabled with 5G connectivity. The amazing thing about this phone is that it's not as expensive as other 5G enabled smartphone from other brands.

The Itel P55 5G is a budget-friendly smartphone that brings 5G connectivity to a wider audience. Itel, known for producing affordable yet reliable devices, has introduced this model to cater to users who want to experience faster internet speeds without breaking the bank. Here’s a detailed review of the Itel P55 5G, covering its design, performance, camera capabilities, and overall value.

itel P55 5G Key Features

• Display: 90Hz 6.6'' Display
• Processor: MediaTek Dimensity 6080
• RAM: 4GB/6/8
• Storage: 64/128/256GB internal storage, expandable via microSD card
• Rear Camera: Dual-camera setup with a 50MP main sensor and a 0.08 MP (auxiliary lens)
• Front Camera: 8MP selfie camera
• Battery: 5000mAh battery with 10W charging support
• Operating System: Android 13 with Itel’s custom UI
• Connectivity: 5G, 4G LTE, Wi-Fi, Bluetooth
• Design: Plastic back with a glossy finish and curved edges

itel P55 5G Price in Nigeria

You can buy the itel P55 5G from the various shopping malls in Nigeria both online and offline and based on my research, below are are the lowest price i can get from the listed online shopping malls:

Jumia: N191,000
Konga: N177,000
3CHUB: N175,700
Slot: N175,700

Also Read: Itel RS4 Price In Nigeria + Full Review

Itel P55 5G VS Itel P55+

Itel P55 comes with different models such as P55, P55+, P55T and P55 5G. However, itel P55+ and the 5G variants offers almost the same features and functionalities. The difference is the 5G connectivity and the 45W fast charging features availanle on the itel P55+. However, I don't see anything so special about the itel P55 5G if not for the 5G connectivity. You can take a look on my provious review of itel P55

itel P55 5G Full Review

Design and Build

The Itel P55 5G sports a sleek and modern design with a plastic back that features a glossy finish. The device feels comfortable to hold, thanks to its curved edges and lightweight build. The front is dominated by a 6.6 inches IPS LCD, 90Hz display with a waterdrop notch, providing a decent viewing experience for its price range.

The rear houses a dual-camera setup in a rectangular module, accompanied by an LED flash. Overall, the P55 5G offers a contemporary look, though it may not stand out among more premium devices.

Display

The 6.6-inch display on the Itel P55 5G offers a resolution of 720 x 1612 pixels, 20:9 ratio. While it’s not the sharpest screen on the market, it’s sufficient for everyday use such as browsing the web, watching videos, and using social media. The colors are vibrant, and the brightness levels are adequate for indoor use. However, visibility in direct sunlight could be improved.

Performance

Itel P55 5G is powered by a Mediatek Dimensity 6080 chipset, paired with 4GB of RAM. This combination ensures smooth performance for basic tasks and moderate multitasking. Apps open relatively quickly, and the overall user experience is fluid for a budget device. The 5G connectivity is the standout feature, offering faster download and upload speeds compared to 4G networks, which is a significant upgrade for users in areas with 5G coverage.

Camera

The P55 5G comes with a dual-camera setup on the back, consisting of a 50MP main sensor and a 0.08 MP (auxiliary lens). The camera performance is decent in good lighting conditions, capturing clear and detailed photos. However, low-light photography is not its strong suit, with noticeable noise and reduced clarity. The 8MP front camera is suitable for selfies and video calls, offering acceptable image quality for social media sharing.

Battery Life

Equipped with a 5000mAh battery, the Itel P55 5G ensures long-lasting usage on a single charge. The efficient chipset and HD+ display contribute to its impressive battery life, allowing users to get through a full day of moderate usage without needing to recharge. For lighter users, it can easily extend to two days on a single charge. The device supports standard 18W charging, which is not the fastest but acceptable for its price point.

Software

The Itel P55 5G runs on Android 13 with Itel’s custom UI on top. The software experience is straightforward, with minimal bloatware and useful features such as a system optimizer and power-saving modes. Regular software updates are expected to keep the device secure and improve its performance over time.

Finally, the Itel P55 5G is a commendable entry-level smartphone that brings 5G connectivity to budget-conscious users. Its sleek design, decent performance, and long battery life make it a reliable choice for everyday use. While the camera and display may not compete with higher-end models, they are adequate for the price. If you’re looking for an affordable 5G smartphone, the Itel P55 5G is worth considering, offering great value without compromising on essential features.


Also Read: Itel Phones And Prices In Nigeria (Latest)

Full Specifications

Name	itel P55 5G
Model	P661N, P665L
Date	-
Network
2G	GSM 850 / 900 / 1800 / 1900 – SIM 1 & SIM 2
3G	850 / 900 / 1900 / 2100
4G	LTE
5G	HSPA, LTE, 5G
Sim	Dual SIM (Nano-SIM, dual stand-by)
Body And Display
Dimension	8.4 mm thickness
Weight	-
Build Type	Glass front, plastic body
Colours	Galaxy Blue, Mint Green
Screen Type	IPS LCD
Screen Size	6.6 inches]
Resolution	720 x 1612 pixels, 20:9 ratio
Protection	-
	-
Device Platform
OS	Android 13
Chipset	Mediatek Dimensity 6080
CPU	Octa-core
GPU	Mali-G57 MP2
Memory
Internal	64/128/256GB
RAM	4/8GB RAM
SD Card	microSD [Dedicated slot]
itel P55 Camera
Front Camera	8 MP
Features	LED Flash
Video	1080p@30fps
Main Camera	Dual Camera 50 MP 0.08 MP cameras
Features	Dual-LED flash, HDR, panorama
Video	1080p@30fps
Connectivity
WIFI	Yes
Bluetooth	Yes
NFC	No
GPS	GPS
Radio	FM Radio
USB	USB Type-C 2.0, OTG
Audio
Alert Types	Vibration; Sounds
Loudspeaker	Yes
Earphone	Yes
Other Features
Sensors	Side-mounted Fingerprint Sensor, accelerometer, proximity, compass
Messaging	SMS(threaded view), MMS, Email, Push Email, IM)
Browser	HTML5
	– XviD/MP4/MKV/H.265 player – MP3/WAV/eAAC+/APE/Flac player – Photo/video editor – Document viewer
Battery
CAP	Non-removable Li-Po 5000mAh battery
	Fast battery charging 18W