Diet - medicine for a brain. 3 steps to healthy nutrition of
Improvement of work of a brain - the most important step to improvement of quality of life in all its manifestations, are considered by the American neurobiologist Daniel Amen. Its latest book offers “the program of transformation of a good brain in excellent“. Doctor Amen assigns a big part in increase of overall performance of a brain to food.
you is what you eat. All cells of a body including cells of a brain, are updated each five months. And others, for example cells of skin, are updated every month. The healthy nutrition is vital for health of a brain and a body. The food acts on us stronger, than any medicine invented by science. Intuitively we know that we at healthy nutrition feel better. If to begin day with three donuts, then in 30 - 60 minutes you will feel drowsiness and block. You want to become the owner of an excellent brain? Then it is necessary to care for food continuously. It is one of the easiest and effective ways to receive fast result.
how we, Americans, overfeed ourselves and the children, just unacceptably. Take, for example, a breakfast. What do we feed a family with? Sugar flakes, muffins, donuts, the frozen pancakes, wafers which are filled in with liquid sugar (maple syrup), beaters with cinnamon. All this is overloaded with the calories cleared by carbohydrates and bad fats which cause at first the sharp growth of level of sugar in blood and then its fast falling from - for what there is an acute hunger and the mood jumps.
We export our harmful eating habits to other countries. My close friend from China - Tan Yuan, the research associate of the Chinese national Academy of Sciences, says that the most popular restaurants in Beijing are the American cafes of a fast food. And as eating habits of Chinese become similar on American, prevalence of diseases like diabetes and heart troubles grows. > it is important to p to remember
: the preference is a question of availability. When you buy home products, you at the same time show to children what needs to be eaten. Give to children a wide choice of healthy dishes that they got used to eat properly and continued to do so, having even left the parental house.
Here several steps which will turn your food into medicine for a brain.
first step. Drink more water
Considering that the brain for 80% consists of water, it is possible to call ensuring high quality with its liquid the first rule. Even slight dehydration increases levels of hormones of a stress which injure a brain over time. Drink at least 2,5 liters of liquid a day. It is better not to dilute water with artificial sweeteners, sugar, caffeine or alcohol. By the way, caffeine is a diuretic (diuretic) which causes dehydration and works against a brain. It is not obligatory to drink only simple water. It is possible to add pieces of fruit (a lemon, a lime, orange) to it to impact relish. It is possible to drink herbal teas or the unsweetened cooled tea. Green tea as it contains the substances promoting sensibleness and attentiveness is useful to work of a brain.
Step of the second. Limit calories
of Research on animals and people showed that the low-calorie diet promotes improvement of health and increase in life expectancy. Eat less - live longer. Similar food controls body weight, reduces risks of development of obesity and such derivative diseases as strokes, cancer, a heart trouble and vessels. It also starts production mechanisms in a body of neural factors of growth that is very important for a brain.
my grandfather whose name I bear, was a confectioner. My earliest and happiest memoirs are as I five-year-old stand on an added chair at a plate and together with the grandfather I prepare fondants, a praline and toffees. I still catch a smell of these sweets. They calm me, but obscure and slow down consciousness.
Besides, my mother accustomed me to surprising Lebanese cuisine. I adore its beaters from cabbage or grape leaves filled with meat of a lamb, rice and spices, prepared in a tomato sauce, pizza only from the furnace, with onions, mushrooms and sausage, or the Syrian bread - warm, just baked from which melted butter drips. It is possible to continue infinitely.I adore
Ya as she prepares. But very much I do not want to be fat. And it is the difficult emotional conflict. My father is angry with mother when she prepares such excellent dishes, and them she prepares every time when someone from her grandsons on a visit comes and granddaughters, which even 21 persons.
I though I hate thought that for the sake of longer life it is necessary to limit itself in food, it is fair. Therefore, reluctantly, I try to eat less than 1800 calories a day and I recommend to you to do the same. I choose products and dishes, considering the maintenance in them of calories, and even I weigh portions if it is not confident in their size.very much I am afraid to become
Ya thick and bald the pudge. As my height only 165 cm (and with age growth decreases usually a little), and I began to grow bald in 20 years, as well as my grandfather is a confectioner, the only thing that I can control is a body weight. My beloved brother for one hundred pounds (45 kg) is heavier than normal weight, I endure about its health more, than he, but at the same time I know that if I ate that I wanted, then instead of short I would carry a parachute and my brother would suffer from knee joint pains, as well as.
Step the third. Eat fish and cod-liver oil
Recently, being in holiday on Alaska, I saw a sticker for a bumper with the inscription “My Brain in the power of Fish“. I smiled when I understood that except passion to fishing this phrase contains a lot of truth. The matter is that DGK (dokozageksayenovy acid), one of forms of fatty acids the Omega - 3, found in fish, makes a considerable share of gray substance of a brain. Cellular membranes of a brain consist of fats and play an important role in functioning of cages. Neurons also contain amino acids the Omega - 3. In large numbers of DGK it is found in a retina of eyes.
of Research of the last years was shown that the diet rich with fatty acids the Omega - 3, helps to support good mood and emotional balance at elderly people, it is possible because DGK is the main component of synapses of a brain. The team of researchers from Denmark compared diets of 5638 healthy elderly people and found out that the more fishes they ate, the longer held good in remembrance. Doctor J. A. Konkver (J. A. Conquer) and its colleague from university Gvelf in Ontario studied the content of fatty acids in blood at early and late stages of dementia and noted that sick people had low their levels, and at healthy - high. >
In well thought over research from Holland it was found out by p that the diets rich with saturated fats and cholesterol increased risk of dementia and stroke while consumption of fish reduced probability of development of these diseases. Researchers estimated food of 5386 normal elderly people and traced them within 2,1 years. Those who consumed many saturated fats and cholesterol in 2,4, 1,9 and 1,7 risked to get dementia times more, than the people consuming few fats. Fish in a diet reduced risk of dementia, especially at Alzheimer`s disease.
B the research published in the British medical magazine (British Medical Journal) the French scientists reported that elderly people who eat fish at least once in a week have smaller probability of development of diseases of a brain.“ There is feedback between the frequency of consumption of fish and cases of dementia“, - doctor Pascal Barberge - Goto told (Pascale Barberger - Gauteau). Elderly people who ate fish at least once in a week got sick with dementia in the three-year period 33% less often. Barberge - Goto and his colleagues monitored maintenance in a diet of fish and meat at 1674 normal elderly people 65 years living on Hugo - the West of France are more senior. More than seven years of supervision over their life were shown that the increased consumption of fish and seafood considerably reduces risks of development of dementia.
the Only problem with consumption of fish are high levels of toxins, for example, of mercury.
Considering the latest data on advantage of fat amino acids the Omega - 3, more fish is useful to eat or every day to accept cod-liver oil or additives with amino acids the Omega - 3. If you chose cod-liver oil, then check that it did not contain impurity, and when processing there was no contact with oxygen, in order to avoid pro-rancid taste.
Fats - good and bad
Around food fats the set of myths collected, from - for what in society fear of fat developed. It is important to remember that not all fats are harmful, some are irreplaceable for an organism.
Solid substance of our brain for 60% consists of fat. Hundreds of billions of gentle cells of bark demand irreplaceable fatty acids. The myelin - the white fat substance covering axons - accelerates transfer of nervous impulses. It is extremely important for wellbeing of nervous system. At its loss such diseases as a lateral amyotrophic sclerosis (Lu Gehrig`s illness) and a multiple sclerosis develop. High content of fats in an organism can kill you, having caused heart troubles and strokes, but also too low consumption of fat leads to a depression, irascibility and even tendency to murder and suicide.
two main categories of fats - useful (nonsaturated) and bad (saturated) fats Exist. Saturated fats consist of molecules whose connecting sites are saturated, that is are filled, hydrogen molecules. They rigid also promote hardening of arteries and formation of cholesteric plaques. Saturated fats meet in meat, eggs and dairy products (oil and milk). Of them it is not so easy to get rid, as of their useful fellows of nonsaturated fats.
also chemically changed fats to which the hydrogen turning them into similarity of saturated fats is added Exist (usually they are called by partially hydrogenated fats). The food industry actively uses them as they are not oxidized and do not spoil. But you have to steer clear of them because they belong to the category of very harmful products.
Binding sites of nonsaturated fats (monononsaturated or polynonsaturated) contain hydrogen too, but they much more flexible, from - for what nonsaturated fats melt at lower temperatures, quickly spoil on air, are easily acquired and reduce cholesterol levels in blood. Monononsaturated fats reduce levels of the LPNP harmful cholesterol (lipoproteins of low density) which does walls of arteries firmer.
In addition, they increase the level of the LPVP good cholesterol (lipoproteins of high density) which protects from warmly - vascular diseases. Polynonsaturated fats are also useful to decrease in amount of the LPNP bad cholesterol, but at the same time they reduce also levels of the LPVP useful cholesterol. Therefore monononsaturated fats it is more preferable polynonsaturated.
Monononsaturated fats meet in avocado, nuts (almonds, cashew, pistachios), rape, soy, olive and peanut butter. Polynonsaturated fats meet in saflorovy and corn oil and in some grades of fishes (salmons and mackerels). These fats are also rich with irreplaceable amino acids the Omega - 3. Amino acids are called irreplaceable as are not made in a human body and have to arrive with food. An omega - 3 are important components of cages and cellular membranes.Products - sources of useful fats
the necessary quantity the Omega - 3 Is very difficult to include
in a diet. The processed food and fast - the foot which became part of daily food is contained few Omega - 3. Even if you several times a week eat
fish, all the same can have deficiency the Omega - 3 as fish is on the whole grown up on farms and does not contain the necessary substances. Inquire in shops and restaurants in an origin of fish. Ideally adults have to consume 900 mg of fatty acids the Omega - 3 with a long chain (dokozageksayenovy acid + eykozapentayenovy acid, DGK + EPK, in English: DHA+EPA) in day either together with food, or from food additives.the Omega - 3 is much bigger
of Fatty acids in the fish living in cold waters (a salmon, a mackerel, sardines). Fats the Omega - 6 are important too, but it is easy to receive their necessary quantity with grains, a carthamus, sunflower and soy.
Linseed oil not so good source the Omega - 3, as fish because the organism should transform its vegetable fatty acids of the class Omega - 3 (an alpha - linolinovy acid) in DGK. Such transformation happens hardly (or does not occur absolutely) at people to family history of diabetes. Fish does for us work on the Omega transformation - 3 in DGK+EPK therefore fishes it is possible to eat less, than linseed oil, and still to receive the necessary amount of substances.Fatty acids the Omega - 3 began to study
in connection with heart diseases. At the beginning of 1970 researchers noticed that the diet of the Inuits living in Greenland was saturated with fats and cholesterol, but people till an old age kept healthy heart. It was assumed what put in abundance the Omega - 3 as Inuits traditionally eat a lot of fish and meat of marine animals. Since then several other researches, including two American in 1997 and 1998 which confirmed that there is a communication between consumption of fish and heart troubles and vessels were conducted.you Remember
|Good fats (are rich the Omega - 3)||Bad fats (are rich the Omega - 6)|
|the Brazil nut||Cheese (with normal fat content)|
|Rape oil||Creamy sauces|
|Linseed oil||Fried food (French fries and onions rings)|
|Green sheet vegetables||Frozen|
|Herring||of Cutlet from a lamb|
|Fast meat||Low-carbohydrate bars|
|Olive oilthe Stake|
|Peanut butter||Whole milk|
|of the Pistachio|
|of the Sardine|
the Termination follows
From the book “the Brain. From good to excellent“