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The doctors suggested, than you need to eat to stay young

Медики подсказали, чем нужно питаться, чтобы не старетьThe closer summer, the more tempted once to abandon all that is fraught with overweight.

Balanced diet rich in essential vitamins and microelements is the pledge for the preservation of youth. That is not to starve strongly. But that doesn’t mean you can eat everything. Here are the main rules of anti-aging nutrition.

POLYPHENOLS AGAINST AGE-RELATED DISEASES

This is a natural antioxidants, so they are often included in many creams against skin aging. In addition, experts have proven their efficacy in the prevention of osteoporosis, cardiovascular diseases and other misfortunes.

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Where contains? The main sources polifenoles – tea, chocolate, garden berries, grapes, apples, grapefruits.

UNSATURATED FATTY ACIDS AGAINST WRINKLES

They not only prevent oxidation but also strengthen cell membranes, stimulate the processes of regeneration and help to retain moisture in the skin cells. Moreover, they decrease cholesterol level, prevent atherosclerosis, inhibit fat accumulation by regulating its cleavage, and are struggling with inflammatory processes. In short, they need to be consumed regularly.

Where? Most of them are in oily fish and seafood. Also contain any nuts, sesame seeds, flax seeds and sunflower seeds. You can use oil from them, preferably first cold pressed.

IRON FOR CLEAR THOUGHTS

Scientists at the University of Pennsylvania in 2007 investigated how iron levels affect the mental abilities of adult women. To do this, participants were asked to take tests on attention, memory and learning ability. It turned out that even a slight iron deficiency has a bad effect on the speed and accuracy of thinking.

Where contains? In the liver, blood sausage, buckwheat, apples, red meat, Turkey, lentils, white beans, parsley, black bread, dill and spinach. It is important to remember that vegetable iron is absorbed more difficult, and the process depends on many factors. For example, a Cup of tea reduces it 4 times, but orange juice doubles.

ZINC FOR YOUNGER LOOKING SKIN

This element regulates hormones and blood sugar levels, and is also involved in skin renewal and collagen synthesis. Remember, during times of stress the body actively consumes the zinc, and this triggers the aging process in skin cells.

Where contains? Absolute champion in content of zinc – oysters, and all available food – pumpkin seeds. Also, they are rich in nuts, cereals, beef, cheese, eggs, seafood, beets, raspberries and gooseberries.

VITAMIN C AGAINST OXIDATIVE STRESS

Oxidative stress – the main enemy of youth. Vitamin C just opposed to calling it free radicals, and reduces the aggressive action of various toxins and bacteria. By the way, especially rich in vitamin C products have to lean smokers, one cigarette robs the body of 25 mg of ascorbic acid, which is almost a quarter of the daily requirement.

Where contains? The berries of wild rose, black currant, Bulgarian peppers, lemons and oranges, herbs, garlic. And preferably to eat it all raw.

COMPLEX CARBOHYDRATES, ANTI FATIGUE

They are digested slowly and a minimum of 4 hours support your health and prevent hunger. The older we get, the more critical this moment.

Where contains? Include in the diet whole grain bread, oatmeal, pasta from durum wheat, brown rice, beans and bulgur. Slow carbohydrates should be ingested in small amounts during each meal. The main thing – not to lean on them too heavily.

PROTEINS FOR USE THE BODY

Everyone knows that proteins are the building blocks of muscles and the key to their tone. But not everyone is heard, that their lack leads to a weakening of the immune system, memory problems and reduced efficiency.

Where? In meat, poultry, fish, seafood, cottage cheese, cheese, and eggs. Vegetable protein sources are cereals and legumes.

A MIX OF CALCIUM AND VITAMIN D FOR THE PERFECT FIGURE

This tandem is the secret not only to strong bones, good teeth and long nails, but slim figure. The fact that calcium stimulates the metabolism and fat burning. But without vitamin D it is poorly absorbed and is too rapidly excreted from the body.

Where contains? Calcium is located in dairy products, cheese, eggs, and shrimp. Vitamin D is found in butter, egg yolks, eggs, and fish oil. And even better – to spend more time in the sun. Because this vitamin is produced in the body under the influence of sunlight.

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