The food , relieves stress
The List Of Diseases / / August 12, 2017
Malnutrition can cause stress .However, a balanced diet helps to cope with many diseases and counter everyday stress.
Lack of iron in the body can cause oxygen starvation of the musculoskeletal system and the brain, which leads to increased fatigue, irritability and inability to concentrate.A diet that includes polyunsaturated vegetable fats, stimulates the immune system, while a diet rich in saturated fats (animal), makes the body more susceptible to disease.Studies have shown that healthy people eat a lot of grains and vegetables (grown in organic soil), which are rich in natural fiber and contain natural monounsaturated and polyunsaturated fats.
Vitamins and minerals
Symptoms of a lack of vitamins and minerals in the diet are: depression, anxiety, stomach problems, insomnia.All this leads to a deep stress.In times of stress it is best to eat foods rich in nutrients to maintain physical and mental health.The most active in dealing with stress are:
Caution .Before you make changes in the diet, b
B vitamins B
These vitamins protect the nervous system, removing anxiety, irritability, stress and insomnia.Vitamins this group are needed for the body's cells convert carbohydrates and fats into energy.
B5 important to deal with chronic stress.Vitamin B6 strengthens the nervous system, eliminates anxiety, depression, insomnia, irritability and blurred mind.In combination with vitamin B12 , it inhibits the release of serotonin by the brain, which helps to calm the nerves and relieves anxiety.B group vitamins found in foods such as yeast, wheat sprouts, dried fruits, beans, broccoli, sunflower seeds, lentils, peanuts, hazelnuts and many others.
level of vitamin C in the body is reduced by severe stress.In such a situation it is important to eat foods rich in this vitamin.It strengthens the immune system, which is subject to severe attack of hormones during times of stress.Vitamin C is found in citrus fruits, strawberries, kiwi, guava, currants, oranges, tomatoes and red peppers.
Recent studies have shown that people who take on the 100-400 m. E. Vitamin E, are less prone to heart disease, they have a strong immune system.Vitamin E is found in fresh vegetables, dried fruits, avocado and wheat sprouts.
Water is vital
6-8 glasses of water a day help to lose weight, cleanse the body of toxins, help to quit smoking, give up alcohol.Lack of water in the diet can cause lethargy, impaired concentration and nervousness.Water helps to detoxify and gives energy.
Calcium Calcium contributes to the transmission of nerve impulses in our brain.Along with magnesium it regulates the nervous system, strengthens muscles, prevents aging, enhances sleep, and normalizes the heartbeat.Mainly found in milk, cheese, yogurt, sardines and sesame seeds.
chromium deficiency violates insulin production and metabolism of carbohydrates, amino acids and fats.Chromium is found in egg yolk, molasses, yeast bread, red meat, sprouts of wheat, flour, whole grains and cereals.
Revitalizes respiratory system.Iron combined with proteins contributes to the production of hemoglobin (red blood our pigment), which makes the muscles oxygenated.When the body is under stress, intake of iron is extremely important.Iron is essential for B vitamins act more efficiently.In addition, iron stimulates the immune system and contributes to the overall improvement.Sardines, wheat sprouts, bread yeast, seaweed, animal liver, eggs and spinach are rich in iron
Magnesium promotes the normalization of the central nervous system.Magnesium strengthens sleep, helps to relax.It is especially useful in fatigue caused by chronic stress and nervous tension.If the body lacks magnesium, the man is more difficult to remain calm, increased irritability, anxiety, there is a depression, problems with the cardiovascular system, insomnia, muscle spasms.Magnesium is found in green leafy vegetables, bananas, wheat sprouts, fish, seaweed and dried fruits .
Potassium Potassium is important for dealing with stress, as strengthens the nervous system, muscles and normalizes heart function.If the body lacks potassium, can appear insomnia, nervousness and depression.Potassium rich artichokes, celery, cauliflower, spinach, lettuce, beans, dried fruit, bananas and dates .
Lack of zinc in the body can cause increased irritability, impotence, weaken the immune system.Increased intake of zinc helps to strengthen the immune system.In times of stress the body quickly uses zinc, and its level is greatly reduced. Fresh oysters, sesame seeds, ginger, whole flour, nuts and red meat rich in zinc.
Whole grains - is cereals, which have not passed a special cleaning treatment and preserved shell beans.All whole grains help with stress quickly, filling the body with energy, contain large amounts of B vitamins in vitamin E and minerals such as calcium, iron, zinc.
Celery contains a lot of potassium and vitamin C, B1 and E, which play an important role in dealing with stress.Celery also contains phytochemicals called fitalidozami, uspokoivayusche which act on the central nervous system.Warning.After eating a large amount of celery does not recommend a long stay in the sun, because the skin is sensitive to sunlight.
Juice of celery (to calm the nerves) .Mix in a blender bunch of celery (roots, stems and leaves) with plenty of water and drink three cups a day.
most vitamin C contained in grapefruit, kiwi, oranges, tomatoes and lemons, that's why they are so important in dealing with stress.
refreshing cocktail .This is the perfect drink to calm the nerves.For one serving, clean one orange and one grapefruit, without removing the white lining of the skin.Cut the fruit slices and mix in a blender with the juice of one lemon.
Dish of oatmeal
Oatmeal (avena saliva) - one of the best ways to combat stress.This product is rich in vitamin E, zinc and carbohydrates.
Recipes with oatmeal :
- If you poor sleep or too tense nerves , advised to eat three servings per day in the form of porridge, and in the form of decoction.
- nervous exhaustion and stress in the elderly .Eat a tablespoon (as cereals, for example) a day.Another option: 1/2 tablespoon of oatmeal broth, add to soup or soup twice a day.
Skim milk contains large amounts of calcium, which helps the body to grow, strengthens the nervous system, normalizes its work.
Recipe .For a healthy deep sleep there is nothing better than my grandmother's recipe - a mixture of warm milk with a tablespoon of lemon balm or molasses (rich in potassium, calcium, iron, aground, phosphorus, magnesium, vitamins B and C).Very relaxing and soothing.
Bread yeast rich in protein, chromium and B vitamins during stress eat them three times a day, starting with a teaspoon on the breakfast in the first month, and then adding polozhke during each mealover the next 3 months (for breakfast, lunch and dinner).It is best to dissolve 1 tablespoon of yeast in a glass of orange juice (which is rich in vitamin C).Acid juice helps better digestion of proteins.
This combination makes the drink an especially effective for stress relief.
To prepare anti-stress lettuce, spinach leaves, mix with grated parmesan cheese.Season with salt and olive oil.
whether chocolate is good?
Although chocolate - high-calorie foods, in moderate quantities it is good for health, especially under stress.Chocolate increases serotonin levels and improves mood.Most useful dark chocolate with more cocoa content or chocolate with almonds.Avoid chocolate and stuffed with truffles.
plant has a sedative effect.Lettuce contains calcium and potassium, which helps get rid of stress.Useful for irritability, insomnia.Not recommended for those who suffer from problems with the gall bladder.
soothing juice .Mix in a blender 1/2 of head lettuce, 1 stalk celery, 1 sprig of parsley and drink immediately.
Best of all fruits help to cope with stress.It is a rich source of energy, containing large amounts of potassium and magnesium.It improves brain function.
Portion for 4 persons.Mix in a blender 2 peeled banana, a little grated ginger and 4 tablespoons of skim milk.Whisk the egg whites to the two white foam, add them to the banana mixture.Spread mousse cups and refrigerate.Before serving, garnish with whipped cream or whipped cream mixed with powdered sugar.You can decorate with slices of banana.
turkey meat is considered one of the most useful.During stress better to eat turkey because the meat is very rich in beneficial nutrients.
Vegetables and fruits
Clean your body (ideal for detoxification process) using this recipe.To make one glass of juice, take 2-3 carrots, 1/2 cucumber 1/2 beet tops young.Peel the carrot and cut it into slices, cucumber cut into 4 slices and crumble.Cut the beets into small cubes.Mix and squeeze the juice in a juicer.
harmful and useful
- Fast food products.
- artificially sweetened soft drinks.
- fatty and sweet foods.
- Ice Cream.
- cakes and pies.
- spicy dishes.
- Eat fresh, high-quality products.
- There homemade food.
- Play soft music to create a relaxed atmosphere during meals.
What to buy?
Going to the store, make a list of your products a balanced diet.
Recommended daily use:
- 5 servings of fruits and vegetables that are rich in vitamins and minerals, helps get rid of stress.
- 3 servings of dairy products (for example, a glass of milk, a slice of cheese or yogurt).Dairy products have a soothing effect, strengthen the body, especially bones.
- 3 servings of cereal or oatmeal (rice, other cereals, bran cereal, and so on. D.) So that the body is getting enough fiber.Foods rich in fiber, soothe the nervous system.
- 1-2 servings of lean meat .It is very important to give up fat, which can increase weight and cause cardiovascular disease.It is best to eat fish 3 times a week, poultry meat - twice, and red meat - once a week.