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Overweight and other hazards of sedentary work

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There are several reasons why a person becomes overweight. The first is heredity in combination with a diet in which simple carbohydrates predominate. The second is endocrine diseases in which the metabolism is disturbed. And the third, most common – is a sedentary lifestyle. Unfortunately, modern people often do not think about the need for exercise due to laziness or lack of time. The most dangerous combination of all three factors of weight gain, leading to obesity and many other problems and diseases.

Why excess weight occurs when a sedentary lifestyle?

Why excess weight occurs when a sedentary lifestyle?

Today, most people do not feel the need to walk and do physical work. Since most of the time a person spends at work, he usually sits at the computer, occasionally leaving to talk with colleagues or have lunch. He travels home by public transport or by car. Some people go to the gym after work because they need exercise. But many people still prefer to spend the evening on the couch in front of the TV, at a computer game or reading information on a smartphone.

Despite the fact that more and more workers choose the right food, many still use for snacking not the most useful products – confectionery, baked goods, and fast food. Most of these products are prepared with the addition of trans fats and other food additives. Since the energy received is often not consumed, it begins to be deposited in the form of fat. So there is excess weight, leading to the development of many diseases.

Weight gaining is far from the only threat to the health of those who work in the office. Diseases of the back and spine, stomach, heart and legs are associated with a sedentary lifestyle. A little exercise during the day helps to eliminate muscle clamps and improve well-being.

What are the threats of lack of exercise?

Being overweight is not the only consequence of a sedentary lifestyle. Due to physical inactivity, the gastrointestinal tract suffers, since the constant presence in one posture increases the load on the intestine, which causes serious diseases, including cancer. The pancreas, which does not respond to insulin injections at rest, is also at risk. As a result, the body is not able to cope with increased insulin production, and diabetes develops.

Even more suffer from a sedentary lifestyle back and neck. With a long stay in a static posture at the same place, muscle clamps and pain in the back and joints appear. Since the neck is also in a fixed position, it starts to hurt from sitting for a long time without movement. The situation is aggravated with uncomfortable furniture that does not correspond to the weight or height of a person.

As a result of a sedentary lifestyle, there may be serious problems with the cardiovascular system. Constant stiffness of the neck often leads to headaches, high blood pressure and diseases of the cervical spine. Long stay behind the computer monitor creates an additional load on the vision, seriously worsening it.

To solve the problem of a sedentary lifestyle and get rid of excess weight can be with the help of motor activity. Some people choose fitness, swimming or yoga exercises. It is also necessary to perform exercises for the eyes and pay attention to the organization of their own workplace – keep the distance from the eyes to the monitor.

Exercises for office workers

Exercises for office workers

Physical activity is the best means of fighting hypodynamia. Many people think that it is always associated with 2-3 hours spent in the gym. But it can be 10-15 minutes of morning exercises or exercise during the day. Gymnastics allows you to improve blood flow, promotes oxygen to the tissues and the elimination of muscle clamps.

Proper posture contributes to the preservation of the health of the spine and neck. When seated, the back should be straight, and the legs should also be level. A negative impact on the condition of the muscles of the back has a reliance on one arm and the seat “leg on the leg.” To keep the neck from numb in a stationary state, it is recommended to do special gymnastics. It is recommended to make rotational movements of the neck and “write out” chin the numbers from 0 to 9.

To avoid back problems, it is recommended to do gymnastics, contributing to the elimination of muscle clamps and the formation of correct posture. For example, during breaks, you must perform the following exercise: lean against the wall and take turns pushing it with your shoulder blades and ribs. Squats and hips rotations are also recommended. To keep your eyesight in good condition, it is recommended to turn your eyes left and right, taking your eyes off the monitor.

It may seem that sedentary work is more comfortable than physical work. Physical work also leads to certain problems that need medical supervision. But the problems associated with a sedentary lifestyle should not be ignored and prevented.

Moderate physical activity is one of the main components of a healthy lifestyle. Unfortunately, children are subject to physical inactivity to the same extent as adults. By the end of school, many schoolchildren are faced with scoliosis and other diseases of the spine. Improper posture leads not only to diseases of the neck, back and lumbar, but also to diseases of the internal organs. Therefore, preschoolers and schoolchildren need physical activity during their free time from school. The same applies to adults who have significantly less time.

Regular gymnastics is not accidentally an element of corporate culture in many organizations. It allows you to maintain physical and mental activity throughout the day, prevents the development of diseases of the spine, reduces the likelihood of developing eye diseases and weight gain. If there are no regular sports activities in the office, employees can do several yoga asanas or gymnastics for the eyes and back. Physical activity should be a mandatory element of the lifestyle of people engaged in mental work.

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"Hack" the body, or 10 ways to "pump" the body from advanced biohakerov

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The biohacking movement originated in Silicon Valley, California. His enthusiasts seek to extend life, improve health, to gain, if not immortality, then longevity. To achieve the set objectives, biohackers set a special daily regimen, adjust nutrition, exercise and use certain medications and biological additives. But this is not all ways to improve the body. For an upgrade of the body and mind, people of the future decide even for surgical interventions. Who are biohackers and what bans in consumption have they chosen for themselves?

Biohacking as a health optimization

Biohacking is called a new trend or subculture. The course is a system of health control and optimization of the body. Often the work of biohackers is compared to breaking into the body in order to increase its productivity. For this, experimenters regularly carry out diagnostics of health indicators and develop a program for their improvement.

The human body in biohacking is comparable to a car or a computer. For his "pumping" biohackers use a variety of methods – from the abandonment of semi-finished products to the implantation of chips. Or from respecting sleep hygiene to taking growth hormones or neuroleptics. Enthusiastic for the improvement of organisms are in search of the mistakes of their bodies and their correction. The main methods of creating superhumans include:

Nutrition. Refusal of sugar, convenience foods, inorganic food, overeating. Using the practice of fasting, detox.
Physical activity. Use interval high-intensity workouts. Work on fat burning, muscle strengthening, hormones.
Stress relief. A visit to a psychologist, regular meditation, tracking mental health.
Normalization of sleep. Compliance with the established regime, control over the quality of sleep through the creation of special lighting, the temperature in the room.
Control of hormonal status. Check, maintain the desired level of hormones with the help of diets, workouts, methods of dietary supplements, drugs.
Work on genetics. Search for risks, propensity to certain diseases associated with genetic deformities.

Biohackers set different tasks for themselves, although they have similar goals. It is a victory over disease, aging and, ultimately, death. The transformation methods used also vary. You can consider them with examples of the most famous enthusiasts to upgrade their bodies.

Kevin Warwick

Kevin Warwick Source: factroom.ru

The founder of the course of biohacking is considered to be Professor Kevin Warwick. In 1998, a cybernetic scientist implanted an RFID chip into his hand, with which the computer was able to track its movements and perform certain operations. Later, a similar chip was introduced into the organism of the spouse of the doctor of science, and himself. They were identical, and with their help, the man received neural signals similar to those emitted or received by his wife.

Further experiments helped Warwick get closer to the idea of ​​combining technology, electronics and biology. Today, the professor is studying the brain of rats. Man-cyborg, as the scientist is also called, plans to begin experiments with cells of the human brain in the foreseeable future.

Kevin is a grinder or biohacker grinder who implants electronics into his body. He has a lot of followers abroad. These people use neurostimulation, implanted antennas into the skull, inject themselves with substances to obtain the ability of night vision and not only. Russian biohackers, as a rule, choose safer transformation methods for themselves.

Sergey Fage

Sergey Fage Source: i.guim.co.uk

Entrepreneur Sergey Fage is one of the most famous biohackers in Russia and the main popularizer of this trend in the country. He is not shy about voicing the sums he spends trying to become a superman. Taking an upgrade of your body is not a budget hobby. So, in his interviews, Phage voiced that he had already invested more than 250 thousand US dollars in work on himself.

Phage uses cyclic fasting, practices moderate exercises in the gym and running, meditates, does not forget about the daily intake of more than a dozen supplements and drugs. Among them are antidepressants, lithium, growth hormones, nootropics and more. The entrepreneur refused sugar in any form, salt, alcohol. He also does not eat processed food, but only organic food, tries to keep himself in dietary ketosis, that is, follows a ketogenic diet, eats a lot of fat and few carbohydrates.

Sergey has been researching the body for several years. According to him, the methods chosen by him helped to “roll back” the health indicators from 32 years old to 25. For example, in terms of cholesterol, sugar and not only. A businessman uses biohacking to stay healthy for as long as possible. He seeks to live to at least a hundred years. And ideally – to keep the eternal youth. The phage admits that it was experiments on himself that made him more energetic, calm, open and happy.

Dave Esprit

Dave Esprit Source: mindvalley.com

Foreign biohacker Dave Esprit plans to live to 180 years. He dreams of breaking into the human biocode, but for now he accepts dozens of dietary supplements, practices bathing in infrared rays, and resting in a special oxygen chamber. Dave has already spent about a million dollars to prolong his youth.

Today, the entrepreneur is better known as the creator of bulletproof coffee or bronkofe – food trend in the West. According to him, a drink in butter helps to stimulate the brain, energizes. Esprit also writes books on a variety of topics. Among them is the brain biohacking.

Silicon Valley investor follows a strict diet, lives in the midst of nature in Canada and uses stem cell injections. But these are not his only experiments on himself. The entrepreneur regularly changes physical activity and diet, tries the latest technology to improve well-being. He studied meditation in Tibet and begins his day with practice. Esprit appreciates a low-carb diet that has lost more than 20 kilograms. However, now a businessman follows a high-fat diet, the principles of which are outlined in his book, Bulletproof Diet.

The multimillionaire actively introduces everyone to body experiments. Esprit opened a laboratory in which you can visit the cryochamber, plunge into the flotarium or experience the power of electromagnetic radiation.

Stanislav Skakun

Stanislav Skakun Source: rbth.com

Another popular Russian biohacker can be called Stanislav Skakun. The financier is known for conducting a large-scale experiment on himself. He tests over 700 indicators of health and aging on the example of his own body. And yet – conducts experiments with changing dosages, types of drugs. In this he is assisted by scientific articles, on which a man spends about 4 hours a day.

Every day, Stanislav takes over three dozen dietary supplements and drugs. The principles of his diet are quite simple. This is a rejection of fast carbohydrates and trans fats, refined sugar, convenience foods, processed meat. Skakun also excluded from the diet foods that cause individual intolerance. The list includes red fish, eggs, citrus fruits, nuts and some other types of food. In addition, biohacker takes the opportunity to limit calorie intake.

Stanislav Skakun believes that experiments on the body allowed him to move his biological age from 35 to 26 years. In his opinion, he has already achieved other impressive results. For example, reduced the risk of cancer by taking a certain drug.

Aubrey di gray

Aubrey di Gray Source: 52-insights.com

The seller of immortality, as they call biohacker, promotes an engineering approach to aging. Aubrey de Gray believes that old age is just a disease. British gerontologist and author of the book "Cancel aging" believes that you can defeat the natural processes in the body with the help of modern medicine. In total, he identifies 7 types of damage characteristic of aging. For longevity, you just need to deal with these defects.

Gray has repeatedly stated that work on anti-aging methods is being actively pursued. Most of the necessary research that allows people to live for 1000 years has already been completed. The only question is lack of funding and time. But it is quite possible that the first person, “doomed” to longevity, has already been born.

The developer of the concept of SENS, which can be translated as a strategy of controlled minor aging, is not a classic biohacker of health. He does not practice the implantation of electronics in the body. However, abroad, the figure of Aubrey di Gray is a cult, it is an example of enthusiasts who have decided to fight age with all available means.

Denis Varvanets

Denis Varvanets Source: rbth.com

The biogerontologist is also Denis Varvanets, a Russian biohakting adept. He promotes the concept of anti-aging. Like many other biohackers of health, Denis conducts regular research on the parameters of his body and, based on them, develops a diet, uses dietary supplements and medicines, and corrects physical activity. He believes that biohacking will soon become the world mainstream.

Varvanets engaged in interval running, practicing meditation. To maintain health, he installed air purification filters in the apartment. Denis gives blood biochemistry once every 3 months, and conducts more basic research every six months. At the beginning of the journey, the enthusiast abandoned sugar, introduced regular exercise into the diet, normalized sleep, and made other changes for everyone better for everyone.

In addition to pumping his body, a biohacker from Russia also works on the capabilities of the brain. Today he is the creator of the biohacking lab. Denis Varvanets specializes in confronting atherosclerosis, aging, and is also looking for methods of brain development and athletic performance.

Josiah Seiner

Josiah Zeiner Source: img-fotki.yandex.ru

A famous biohacker is Josiah Zeiner. He is famous for being the first on the planet to try to change the DNA with the help of innovative technology for changing genes. By the way, a man shares a way to edit DNA for muscle growth with everyone. For this, Seiner issued instructions on how to use the CRISPR gene hacking technique.

Josiah conducted other experiments in his home laboratory. Former biochemist NASA believes that everyone should be able to manage their genes. The biohacker conducted an experiment with the introduction of an injection for DNA editing on live broadcast. But by his own admission, this attempt to influence the growth of muscles did not affect his body too much. It is still early to evaluate its results, the safety and efficiency of the introduction of the edited myostatin genome. Not the fact that gene therapy has worked at all.

Fact!

Fact!

CRISPR is one of the most promising technologies of recent times. It is called the gene editing method. Experts say that the possibilities of the tool are almost endless. With it, you can change, add or remove consecutive sections of DNA. The technology is actively tested in various fields. For example, CRISPR tried to use to get rid of blindness. In the California Salk Institute, a study was conducted in which the methodology led to a partial restoration of vision in experimental rats. It is believed that CRISPR will help rid the world of cancer, HIV and other problems.

Pavel Durov

Pavel Durov Source: s0.rbk.ru

The Russian entrepreneur and dollar billionaire is also a health biohacker, not a grinder. The founder of the social network "VKontakte" and the Telegram messenger has been practicing self-restraint for more than 15 years. All these years he has not consumed fast food, meat, caffeine, alcoholic beverages, nicotine and medicines. Not long ago, Pavel Durov went even further – refused dairy products, fructose, eggs, gluten.

The diet of the entrepreneur for a certain period of time consisted exclusively of seafood and fish. These products Durov considers the most healthy. Of course, provided that they are mined in the wild. Fish and seafood serve to increase productivity, achieve clarity of mind.

Later, the Russian biohacker announced the transition to starvation within a month. According to Paul, fasting will help him achieve clarity of mind, increase creativity, plus it is an opportunity to cleanse and restart the body. In addition to a certain nutritional strategy, Durov practices swimming in icy water in winter.

Ray Kurzweil

Ray Kurzweil Source: topspeaker.ru

Ray Kurzweil, a scientist and futurologist, shows by his own example that following biohacking can improve one’s well-being. Today he is over 70 years old, but the biohacker himself believes that his health indicators are close to 50 years. Google technical director takes about 100 different drugs daily. Among them, metmorphine, which slows down age-related changes and reduces the risk of cancer, coenzyme Q10, other additives and drugs.

An enthusiast in the extension of life wants to live before the onset of the singularity. He predicted that this event should occur in 2045. Ray Kurzweil believes that in the future in each person will be built part of the machine. The American inventor was thinking about increasing life expectancy after 35 years, when he learned about his impaired glucose tolerance. Then he developed a special program. At that time, the futurologist consumed 250 drugs, drank a lot of green tea, mineral water and red wine. But later he changed his views a little.

Today he is working on creating a diet to prolong life. Now Kurzweil uses berries and black chocolate and coffee for breakfast. On its menu there is red fish and mackerel, oatmeal, soy milk, stevia. The millionaire is confident that in order to maintain vitality it is necessary to eat healthy foods and control the amount of calories consumed.

Phil libin

Phil Libin Source: png.cmtt.space

An entrepreneur hailing from Russia is also a health biohacker. To improve well-being, Phil practices fasting according to a special scheme. A businessman from Silicon Valley for several months every week refused to eat for 2-8 days. This technique helped him lose about 40 kg. In addition, Libin notes other positive changes. For example, increased concentration and mood improvement.

Long-term fasting to increase productivity and other changes Libin, together with like-minded people, combines with tracking health indicators. These include markers such as blood glucose, ketones. Restrictions in the diet do not interfere with the entrepreneur to lead a normal life in the days of non-food. The experimenter believes that the method of interval starvation helps him look younger, and in the long term, it can also extend life by 40 years.

Fact!

Fact!

Interval fasting is also called fasting. This alternation of cycles, when a person eats in the usual way, or completely refuses to eat. The direction of fasting diets has become especially common in the United States. Scientific evidence of the benefits of fasting is still not provided.

Is biohacking harmless as a body and mind upgrade?

Biohacking itself is not a negative phenomenon. This modification of healthy lifestyles, including the correction of diet, exercise, sleep and other indicators to the needs of your body, is focused on achieving longevity, improving the quality of life. However, biohackers do not always use safe methods to upgrade the body and mind.

You can compare biohacking with medicine. After all, a person is pushed to work on himself a desire to improve his health, to avoid diseases, and early aging. But in addition to simple prevention, biohackers are engaged in long-term intake of dietary supplements, medicines in large quantities. Without control and doctor's prescriptions, this process can be compared with self-treatment. Acceptance of self-selected drugs can lead to disastrous consequences.

Another controversial point is the observance of diets and the rejection of certain categories of products. Often, biohackers follow a ketogenic diet, are addicted to raw food eating, exclude simple carbohydrates, meat or salt from the diet, and practice fasting. In some cases, these methods may be beneficial, but medical advice is also needed to evaluate their effectiveness.

Is biohacking a tribute to fashion or will this system really help people to prolong life, to gain longevity without diseases? Shows time. Однако для получения адекватных результатов придерживаться программы совершенствования себя необходимо постоянно, сделав эксперимент над организмом образом жизни.

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Андрей Рыжакин, мастер йоги и боевых искусств

Андрей Рыжакин, мастер йоги и боевых искусств

Жить долго и счастливо, при этом сохраняя молодость и энергию… С незапамятных времен это заветная мечта исследователей реальности. Во все эпохи и в любой точке мира мы встречаем упоминания о таких исследованиях — даосские практики и йога, магия античных времен и алхимия, эликсир бессмертия и амрита ведических мифов. В наш век бразды правления в этой сфере берет биохакинг.

Биохакинг — наука и искусство изменения физической природы таким образом, чтобы она работала на вас. Одним словом — власть над своей природой. Современные биохакеры ставят перед собой цель прожить 150, 180 и даже 200 лет, сохраняя здоровье, функциональность всех систем тела и ясность сознания. В практику биохакинга превращается вся жизнь. Каждая сфера жизни становится инструментом достижения поставленных целей. Движение, тренировки, сон, питание, и очищение организма — составные части достижения долголетия и активности.

Одним из ключевых элементов практики биохакинга стало голодание в различных вариациях. Особенно после того, как японский ученый Есинори Осуми получил Нобелевскую премию по медицине и физиологии за открытие механизмов аутофагии. Аутофагия — процесс расщепления ненужных клеток тела, который активизируется уже в период 24-часового голодания.

Один из главных принципов биохакинга — это осознанное воздействие на гормональную систему, которая управляет всеми процессами нашего тела. В ход идут все достижения науки и медицины — данные лабораторных анализов, применение биологически активных добавок, медицинских и даже запрещенных препаратов. Цель одна — сделать так, чтобы процессы обновления превалировали над процессами разрушения.

Особую роль в этом процессе играет двигательная активность, которая разжигает и запускает импульс энергии всех внутренних процессов. Все самые передовые методики тренировок составляют арсенал биохакеров. Это йога, цигун, бег, плавание, функциональные и силовые тренировки. Все это искусно вплетается во все остальные сферы жизни.

Обратным полюсом активности лежит сфера восстановления и сон. Одним из важнейших способов достижения качественного сна является устранение соприкосновения глаз с любыми источниками света. Это запускает выработку мелатонина во время сна и способствует правильному протеканию восстановительных процессов. Для этого мы можем плотно закрывать окна и выключать все приборы или использовать повязку на глаза.

Биохакинг подобен огромному айсбергу, и мы сегодня коснулись только самой верхушки. Но точно можно сказать, что именно это направление способно увязать воедино знания современной науки и древние методики самосовершенствования, а итогом станет долгая и счастливая жизнь.

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Эмилия Викторовна Цыбикова, кандидат медицинских наук, врач клиники тибетской медицины в г. Москва, клинической базы Первого Московского государственного медицинского университета им. И. М. Сеченова

Эмилия Викторовна Цыбикова, кандидат медицинских наук, врач клиники тибетской медицины в г. Москва, клинической базы Первого Московского государственного медицинского университета им. И. М. Сеченова

Биохакинг — модный тренд, но все новое — хорошо забытое старое. Тибетская наука питания — классический биохакинг. Она не забыта, она широко используется в мире, и ей как минимум пятнадцать веков. При этом она вполне соответствует принципам новейших тенденций в диетологии, таких как биохакинг. Примеры?

1. Индивидуальный подход. Каждый биохакер подстраивает систему питания под себя. И это совершенно естественно. Ведь каждый организм отличается только ему одному свойственным обменом веществ, нейрогормональной регуляцией, нервной системой, психикой.

С точки зрения тибетской медицины, системы Ветер и Слизь связаны напрямую. Первая отвечает за психическую активность, работу мозга, индивидуальность характера, а вторая — за гормональную регуляцию, обмен веществ. Таким образом, диета должна учитывать совокупность индивидуальных черт, в том числе психику, характер, образ мыслей.

2. Отказ от сахара. Прекрасный принцип биохакеров, который полностью укладывается в классическую тибетскую систему питания. Сахар — один из мощных охладителей, а охлаждающие продукты — причина болезней холода.

К этой группе заболеваний относится большинство патологий внутренних органов, иммунной, дыхательной, сердечно-сосудистой, выделительной, репродуктивной, пищеварительной, других систем. К болезням холода относятся также болезни позвоночника, суставов.

Таким образом, сахар провоцирует множество болезней, и то, что биохакинг предполагает отказ от него — правильно, с точки зрения тибетской медицины.

3. Системная организация питания. И это прекрасно! Например, картофель содержит не меньше витамина С, чем цитрусовые. И если общий шаблон — поедание цитрусовых как источника витамина С, то биохакеры над этим смеются.

Они получают столько же витамина С из картошки. Вместе с ними смеются и тибетские врачи. Они знают этот секрет, по меньшей мере, триста лет. И таких секретов множество. Это только один из них.

4. Максимум жиров, минимум углеводов. Это золотое правило биохакинга, которое полностью подтверждается тибетской медициной. Болезни холода, к которым относятся избыточный вес, ожирение, происходят не от жирной пищи. Жирная, вернее маслянистая пища совершенно необходима для нервной системы. Она также необходима для гормональной системы, то есть основы Слизь (Бадкан).

Недостаток жиров приводит к сбою нейрогормональной регуляции, нарушению гормонального фона, дисбалансу нервной системы. В итоге это может привести к неврозам, депрессии, даже психическим расстройствам.

Пища должна быть маслянистой, а углеводов следует избегать. Но не всех углеводов. В первую очередь, следует избегать пищи, которая обладает сладким вкусом и выраженным охлаждающим действием. Это кондитерские изделия, белый хлеб, выпечка, хлебобулочные изделия, сахар.

С другой стороны, такие полезные жиры как топленое масло, жир, содержащийся в морской рыбе — настоящие эликсиры молодости, здоровья. Так утверждает тибетская медицина, и в этом с ней согласен современный биохакинг.

О больных людях Тибете говорят, что «они мало пили в детстве масла». Да, детей в Тибете поят горячим топленым маслом, при этом никто не боится избытка жиров. Это основной источник энергии для организма. Весь секрет в том, чтобы жиры были правильными. Биохакинг и тибетская медицина в этом солидарны.

Между тибетской медициной и биохакингом есть серьезные расхождения. Например, преимущественное употребление растительной пищи, с точки зрения тибетской медицины, ошибочно. Отказ от соли или сокращение ее употребления также ошибочно.

Но, несмотря на расхождения, общие принципы биохакинга и тибетской науки питания схожи. В свое время, в VII-VIII веках тибетская система питания также была революционной. И воспринималась так же неоднозначно, как воспринимается биохакинг сегодня. Но спустя столетия она доказала свою правоту. Посмотрим, что будет с диетами биохакеров через столько же лет.

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Food options for flat stomach

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The stomach is one of the most problematic areas. This is where most of the fat is deposited. How to make the stomach flat? Proper nutrition will help.

How to build nutrition to achieve a flat stomach?

Getting a flat belly is not so easy. Have to exercise regularly and eat right.

How exactly should build power? Here are some effective tips to help remove excess fat from the problem area.

First of all, avoid harmful products. These are soda, fast food, alcohol, chips, crackers. In addition, it is important to reduce the intake of salt and sugar. But vegetables and fruits in the diet should be a lot. Do not forget about cereals. Complex carbohydrates and fiber help to improve the processes of digestion, get rid of constipation and at the same time feel full.

Another rule – do not skip breakfast. The first meal will help get rid of hunger, recharge your batteries and not overeat during the day. But dinner should be light, and no later than 19 hours.

For a flat stomach it is important to drink plenty of clean water. It speeds up the metabolism, improves the bowels. Drinking water is necessary, starting in the morning on an empty stomach, and then during the day before meals. Then it will be possible to reduce the amount of food eaten, because the appetite will be dulled.

Meals should be built so that during the day there were 4-6 meals. Of course, the portions should be small. This will not starve and at the same time avoid overeating. After all, a large amount of food consumed invariably leads to weight gain and fat deposition in problem areas, particularly in the abdominal area.

What products will help to achieve a flat stomach? Cinnamon, ginger, green tea, whole grains, seaweed, kefir, cottage cheese, greens.

Cinnamon converts fat cells to energy, helping to remove fat on the abdomen. Ginger speeds up the metabolism and reduces excessive appetite. Green tea speeds up metabolism and reduces cravings for sweets. Whole grains quickly get rid of fat on the abdomen, because they give a long feeling of satiety and help not to overeat. Cottage cheese and kefir adjust the work of the intestines. Seaweed helps burn fat faster and reduces appetite. And greens removes excess water. In addition, greens contain a lot of fiber, cleansing the intestines.

All this is important for losing weight in the abdominal area. Therefore, these products are very desirable to include in your diet.

Slimming and the right menu

Slimming and the right menu

Weight loss will be really effective if the nutrition menu is built correctly.

Breakfast should be hearty. It can be dishes from eggs, cottage cheese, cereals. You can also add vegetables or fruits. It is desirable to drink green tea, drink with cinnamon or ginger.

For lunch it is worth cooking vegetable soup. As well as a meat or fish dish and salad. Meat and fish should be stewed, boiled or baked. Salads should be filled with vegetable oils and lemon juice, you can choose natural yogurt.

Dinner should be light, but after it should not torment the feeling of hunger. Vegetable stew, baked fish, cottage cheese casserole – an excellent choice. Portion should be small.

From snacks should choose only the most useful. For example, fruit or vegetable smoothies, yogurt with berries, cottage cheese, vegetable salad.

Here is an example of a useful menu for a flat stomach:

in the morning: omelet with sweet pepper, green tea; or fruit and vegetable smoothies; or oatmeal with berries and cinnamon drink; or yoghurt and two toasts with ginger drink;
snack: vegetable salad; or grapefruit; or yogurt with blueberries; or curd with nectarine slices;
dinner: cauliflower soup, chicken cutlet and salad, compote; or chicken breast with brown rice and salad, mors; or boiled fish and salad, orange juice; or fish soup, stew with vegetables and mushrooms, cinnamon drink;
snack: apple; or smoothies; or salad; or boiled egg and leaf lettuce;
in the evening: beef with fresh herbs, kefir; or cottage cheese casserole with pumpkin and tea with mint; or vegetable stew and ryazhenka; or fish stew with vegetables, citrus juice.

If desired, in the evening you can drink a glass of kefir or ryazhenka. But this is not necessary if there is no feeling of hunger.

Nutrition for a flat stomach should be balanced and complete. It is important to abandon carbonated drinks, fast carbohydrates, fried foods.

Recipes for dishes and drinks for a flat belly

Recipes for dishes and drinks for a flat belly

Weight loss will be fast if you choose low-calorie meals and drinks. Recipes must be healthy and tasty. Here are a few such recipes.

Vegetable Soup

A few broccoli and cauliflower inflorescences, green beans, onion, carrot coarsely chopped. Pour water, add salt and pepper. Cook until ready. Beat with a dip blender, add herbs. Warm up.

Vegetable stew

Dice medium-sized cut 300 g pumpkin, three sweet peppers. Two carrots cut into slices, onion – half rings. Stew for fifteen minutes, then add boiled and sliced ​​mushrooms (you can take any). Salt and pepper, add chopped garlic, marjoram and simmer until cooked.

Pyshenka with pumpkin

Boil 100 g of millet in salted water. Separately, boil 100 g of diced pumpkin. Combine millet and pumpkin, add a little raisins, vanillin. Boil a couple more minutes.

Fruit and Vegetable Salad

Grate two sweet and sour apples, a large carrot. Two walnut chop. All combine, fill with liquid honey and lemon juice. Very simple and useful recipe.

Fish with vegetables

Fish carcass clean, salt and pepper and pour with lemon juice. Put in the form. Slice carrot, pumpkin, onion, tomato. Put the vegetables to the fish, add a few cloves of garlic, sprinkle with olive oil and pour. Bake until done.

Kefir with cinnamon

Useful and tasty drink. In a glass of low-fat kefir add a teaspoon of cinnamon, mix well. Drink better in the evening.

The recipes are simple, so do not have to spend a lot of time at the stove. Weight loss in the abdomen will be quite fast, if not only the nutrition is correct, but also the physical load is high enough.

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The main signs that your diet does not suit you

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What should be proper nutrition? Complete, balanced, healthy? Many people today are trying to count calories, to pay attention to the amount of protein or carbohydrates in the diet, to find something as natural as possible … But even these tricks will not mean that your diet is completely suitable for you. The most wholesome food can sometimes just not suit you for one reason or another. So, what are the main signs will indicate that your diet does not suit you? We understand in more detail.

Proper nutrition for weight loss: what does research say?

In 1985, the International Food Information Council was established. This organization is non-profit, its purpose is to deliver the consumer information about food products that it consumes. Most of the research conducted by the Council is really based on real evidence-based science and medicine, and the organization is not interested in lobbying any company or firm that produces a product.

So, in recent studies designed to track the quality of the food industry, the Council found that most people who, it seems to them, are well versed in proper nutrition for weight loss and for a healthy lifestyle in general, in fact, do not understand this. .

And most of the products offered in stores and supermarkets, leave much to be desired in terms of quality. This is especially true for finished packaged products, even if the label says “organic”, “natural”, “eco”, “0% fat”, etc. And so experts from the International Food Information Council suggest that you pay attention to how your body reacts to what you eat.

What kind of food leads to chronic fatigue?

What kind of food leads to chronic fatigue?

You did not have time to really wake up, but you do not want anything? Yes, and wake up with great difficulty? The body aches, the back and neck ache, do you feel yourself not to sleep and be tired both physically and morally? This is nothing but chronic fatigue, which can manifest itself not only because you are really overworked or overworked physically. In some cases, the cause is malnutrition, that is, one that does not suit you at all.

As a rule, it is an illiterately constructed diet and the use of such products that saturate only for a short time, but do not give real energy to the body for a long time. Semi-finished products, sausages and sausages, frozen products, fast food and ready-made mixtures – all this is better to abandon in favor of complex (slow) carbohydrates, which can be a source of long-term energy. Porridge and cereals (but not instant cereal), pasta and whole-grain bread, fruits and vegetables, enough protein – this is what food will give you a boost of energy.

Illiterate diet worsens skin and hair condition

The deterioration of the condition of the skin and hair can result in not too good nutrition for losing weight, that is, a rigid diet with a minimum of calories. Shelled skin, dry and dull, brittle or badly falling hair, exfoliated nails – all this is evidence that your diet lacks vitamins, minerals and essential nutrients (basic nutrients), in particular fats and proteins, as well as calcium, potassium and phosphorus. It is believed that the skin and hair are the real indicators of whether we eat properly.

If you notice a similar deterioration in their appearance and condition, think, is your diet really full? Sitting on a diet, limiting the daily calorie intake, ignoring the healthy fats and vitamins from vegetables and fruits, it will not be surprising. If you are seriously determined to continue a rigid diet, choose supplements in the form of multivitamin and mineral complexes, as well as healthy Omega-3 fats.

Improper diet can cause depression and bad mood.

Improper diet can cause depression and bad mood.

Along with chronic fatigue physically, you can be harassed and depressed morale. This, too, can often be explained by improper products consumed daily. What kind of food do you prefer? Running, fast food, convenience food? How often do you normally eat during the day – hot dishes, salads, first? Analyze your diet and draw conclusions. And the habit of “seizing stress” can also lead to mood swings, that is, to compensate for a bad mood with goodies that are not at all useful.

Quarrel or conflict, failing the exam, dissatisfaction with yourself or your actions? And here they were: they ate a cake, a bar, ice cream, or drank a beer with chips, and life seemed to be getting better. In fact, all these products are fast carbohydrates, which raise the mood for a short time, after which comes the “double” dissatisfaction with yourself. Instead of all of the above, nutrition experts advise to monitor the balance of carbohydrates and replace fast carbohydrates with slow ones (fruits and dried fruits, cereals and cereals), as well as use magnesium and amino acids that stimulate the brain and mental performance.

Frequent colds are another sign of poor diet.

Your answer to the fifth cold in a season is, of course, a reduced immunity! But lowering immunity is directly related to what kind of food and what foods make up your diet. "We are what we eat" – the basis for the body's work is the food that we eat daily. Immunity is formed by about 70-80% percent with just enough nutrients and vitamins that must come from food. Only then is he able to independently create a barrier for viruses and bacteria, and fight those that have entered the body.

Researchers at Cornell University (New York, USA) argue that it is not even sufficient amounts of vitamins and antioxidants that are important, although they are undoubtedly necessary. Without fail, the body must receive a kind of "fuel", which will provide enough energy to fight the causative agents of the most common diseases. Even if you are on a diet, really good nutrition for losing weight does not imply a calorie deficit – remember this (no more than 20-25% of your daily intake). Vitamins are easiest to get from fruits and vegetables, seasonal and local, and antioxidants are onions, garlic, spices and spices.

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Mediterranean cuisine: proper nutrition for beauty and health

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In Mediterranean cuisine, simple recipes from seasonal products are common. Pasta and salads with tomatoes and parmesan cheese, baked eggplants, cheeses, an abundance of fruit, nuts and a daily glass of wine. Weight loss with such a menu is not guaranteed, but the pleasure is guaranteed. MedAboutMe will tell about the different dietary habits in the Mediterranean diet.

The principles of nutrition in the Mediterranean cuisine

At the words "Mediterranean cuisine" immediately seems to smell the dry basil, olive oil and balsamic vinegar. These foods have become the hallmark of the region and are included in many dishes.

What are the principles of nutrition in Mediterranean cuisine? The main source of protein is not meat, but fish and seafood. Historically, the inhabitants of the coast have had few opportunities to raise cattle. But the sea in abundance gave fish, crabs, all sorts of mollusks.

Red meat, the main source of cholesterol, is included in the diet only once a week. The centuries-old habit of consuming more fish than meat prevents the appearance of atherosclerosis and preserves the health of blood vessels.

Recipes practically do not use products from refined grains. Brown or unpolished rice, pasta made from whole-grain flour made from durum wheat, polenta from finely ground corn kernels are much more common. Such sources of carbohydrates do not cause a sharp increase in blood glucose levels. Accordingly, with their use less risk of diabetes, and the chances of losing weight – more.

The warm climate of the region allows for two crops a year for some crops. This way of doing business leads to the appearance of cheap vegetables that fall in abundance on the tables. The ratio of plant and animal food is four to one in favor of vegetables.

A possible lack of protein is compensated by legumes, which are used in many recipes. Beans in salads, lentils in soups, green peas in risotto. With this diet, much less like meat.

All dishes are prepared with cold pressed unrefined olive oil and an abundance of aromatic herbs. Olive oil enriches the food with omega-3 fatty acids, which strengthen the walls of blood vessels. Basil, rosemary, thyme and oregano in recipes not only make food fragrant, but also serve as antioxidants.

Is the weight loss on the Mediterranean diet realistic?

Is the weight loss on the Mediterranean diet realistic?

The main principle of losing weight – the number of incoming calories should be less than consumption. Excess nutrition, with any diet, with any kind of food, will only lead to obesity.

The Mediterranean diet, included in the cultural heritage of UNESCO, received an honorary title not for the ease of getting rid of extra pounds. World recognition came to her thanks to the pronounced health benefits and the effect of prolonging life.

In relation to Mediterranean cuisine, nutritionists have come to encouraging conclusions. With an equal amount of calories consumed, the chances of losing weight with a Mediterranean diet are still higher.

When olive oil is used instead of trans-fats, and instead of purified white flour, whole-grain, less fiber is ingested. A plate of risotto with peas and green salad contains almost as many calories as a pack of french fries, and saturates much better.

Eating with lots of vegetables, flavored with aromatic herbs, improves digestion. The habit of eating foods rich in fiber, eliminates cravings for fast food.

A daily glass of red wine at meals stimulates the production of joy hormones. Endogenous doping reduces the likelihood of an unplanned hike to the fridge for a tasty morsel.

Simple Mediterranean Recipes

Simple Mediterranean Recipes

Not all Mediterranean recipes are suitable for our country. Import challenges definitely play a role and some components are hard to find. However, there are simple dishes that are easy to prepare from products purchased at a nearby supermarket.

Pasta salad with chicken fillet, cherry tomatoes and eggs

Easy to prepare, hearty dish.

Composition:

500 grams of boiled macaroni in the form of spirals;
500 grams of chicken fillet;
6 chicken boiled eggs;
12 cherry tomatoes;
200 grams of natural yogurt or low-fat sour cream;
200 grams of green lettuce;
a few sprigs of fresh basil;
olive oil for frying;
breadcrumbs;
salt, pepper, dried basil to taste.

Sprinkle with salt and spices chicken fillet, roll it in breading and fry a large piece. When the finished filet has cooled – cut into small cubes. Rip up the salad and cut the tomatoes in half.

For dressing, mix yogurt or sour cream with chopped basil, salt and pepper. Garlic can be added if desired. Combine pasta, vegetables and chicken fillet, mix with dressing. Top on the salad, cut into 4 pieces, chicken eggs.

Tuscan Tomato Soup

Tuscan tomato soup is a bit like a recipe for Spanish gazpacho. Allows you to use yesterday's bread with benefit and pleasure.

Composition:

1 kilo of ripe tomatoes or a large can of Italian tomatoes without skin in tomato juice;
300 grams of stale bread;
1 small onion;
2 cloves of garlic;
2 tablespoons of olive oil;
750 milliliters of chicken broth;
salt and pepper to taste;
a bunch of fresh basil or dried to taste;
3 tablespoons grated Parmesan cheese (suitable and domestic equivalent).

In a deep pan with a thick bottom, fry the chopped onion and garlic in olive oil. Crush tomatoes, previously peeled from the skin and add them to the frying. Let the mixture simmer for 15 minutes.

Stale bread break your hands into pieces and dry in the oven. You can use the remains of several loaves.

Combine broth, tomato mixture and bread in a saucepan. Add salt, pepper and dry basil. Turn off the heat and let the soup stand for 10-15 minutes. When serving, add chopped sprigs of fresh basil and sprinkle with grated cheese.

Friko with onions and potatoes

Casual food of the Italian peasant, made according to an ancient recipe. Frico is a crispy tortilla made from finely chopped potatoes with cheese and onions.

Composition:

3 medium potatoes;
200 grams of hard cheese;
1 medium onion;
olive oil for frying;
salt, pepper and dried basil.

To frik succeed, chop the potatoes very thin chopsticks, but do not rub on a grater. Then dry the slices with a paper towel.

Another important point – frying pan should be small, with a thick bottom or non-stick coating.

Fry diced onion in a skillet until transparent. Add the potato straw, salt and pepper to the onions and cook the potatoes until soft over medium heat.

Adding cheese is the most crucial stage. Gently pour the grated cheese and dry basil to the potatoes and stir the dish to form a solid mass. Smooth the last batch of cheese over the surface to create a crust.

When the cake becomes golden below, turn over the friko and bring it to the other side.

Serve with tomato and green salad or baked eggplants.

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How best to use artichoke for weight loss?

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Artichoke is deservedly considered a dietary product. However, on our table it is rare, and not very popular. And very vain! After all, this plant is very useful. How to use artichoke for weight loss, and what can be prepared from it?

What is useful artichoke for weight loss?

Artichoke contains many valuable substances. These are sodium, potassium, copper, manganese, calcium, zinc, iron, magnesium, selenium, phosphorus, vitamins C, K, E, group B, protein, polysaccharides, tannins, essential oils, flavonoids, fatty acids, dietary fiber, carbohydrates .

Of course, the plant has numerous beneficial properties: from strengthening the immune system to reducing pressure. But what is useful artichoke for losing weight?

Firstly, it speeds up the metabolism. Secondly, removes excess water from the body. Thirdly, it contains few calories. Therefore, when losing weight, it is desirable to diversify the menu with the help of original artichoke dishes.

How to use artichokes for weight loss? There are several options. For example, sockets can be boiled until soft, and then there is, seasoned with olive oil or apple cider vinegar. You can make a delicious smoothie from artichoke using boiled rosettes and fresh fruits (vegetables).

Weight loss will be effective if you cook diet soup from an artichoke. You can use small young sockets and raw. They should be cut into thin slices and served with the addition of cheese, herbs, seafood or sauces (but only useful).

So, the artichoke will help to diversify the menu, speed up the process of losing weight and adjust the work of the digestive tract. But you need to use it correctly.

How to turn on the artichoke in the food menu?

How to turn on the artichoke in the food menu?

Abuse of artichokes should not be. But sometimes you can include this plant in your menu.

For example, you can make artichoke sockets and serve as a side dish to meat or fish. Or make an original smoothie. You can try stuffing sockets. Quite a lot of options.

In general, this plant is combined with mushrooms, tomatoes, carrots, onions, pomegranate, grapes, lemon, spinach, basil, mint, eggs, arugula, some cheeses, dill, olives, garlic, rosemary, orange, beans, potatoes.

When cooking in water, add two teaspoons of olive oil and the same amount of flour, then the artichokes will retain their color. Not too attracted by the smell? Add bay leaf or other spices to the water.

We must remember that the artichoke can not always eat. It is not recommended to use this plant with low pressure, diseases of the gastrointestinal tract, liver failure, and allergies. And in general, a single dish from this plant is enough per day.

Here are examples of the menu with proper nutrition:

breakfast: oatmeal, egg with tomato, green tea with toast; or scrambled eggs with arugula, bread, yogurt and cocoa; or three cheesecakes with berries and sour cream, black tea without sugar, an apple; or artichoke smoothies, muesli with yogurt, coffee;
snack: fruit; or smoothies; or yogurt; or vegetable salad;
dinner: artichoke soup, baked chicken, salad, fruit drink; or mushroom soup, boiled seafood, artichoke salad, stewed fruit; or vegetable stew with chicken, salad, orange juice; or fish soup, casserole with mushrooms and vegetables, tomato juice;
snack: cottage cheese; or nuts; or a sandwich; or smoothies;
dinner: stews and kefir; or vegetable cabbage rolls with sour cream, grapefruit juice; or pasta with artichoke and seafood and tea with mint; or cottage cheese casserole with apples, cocoa.

As you can see, the food is varied, dishes are interesting. At the same time, drinks and artichoke dishes are found on the menu only once a day. For example, in the morning you can drink a smoothie from a wholesome plant and various fruits. At lunch you can cook a soup or salad. And if you decide to cook artichokes in the evening, it is better to choose stuffed rosettes or pasta.

Interesting recipes

Interesting recipes

Since this plant is combined with many products, you can find a lot of interesting recipes. Try and search! Here are some simple and useful recipes.

Artichokes stewed in wine

Clean six outlets, cut each into four parts, cook for ten minutes in salted water. Finely chop 100 g of onion, fry, add two cloves of garlic and artichokes, cook for ten minutes on low heat under the lid. Pour half a glass of dry white wine and a quarter glass of wine vinegar into the pot, when the liquid has evaporated by half, add broth, bay leaf and cumin. Artichokes with onions put in the form and pour the sauce, cook, covered with a lid, about an hour.

Cream soup

Boil a pound of beef by adding roots, spices and salt (everything tastes like). Boil twenty artichokes in the resulting broth, rub through a sieve. Fry a tablespoon of flour in half a spoon of butter, dilute with broth, boil. Then add mashed artichokes. Two yolks and half a cup of cream (it is better to take not very fat) mix with broth (it will take about a glass), pour in the soup, bring to a boil. Serve the soup with croutons.

Smoothies

Cook one artichoke outlet. Add four almond nuts, two slices of pineapple, the juice of half a lemon and a little broth. Beat with a blender. The original recipe.

Salad with oranges

Artichoke rosette clean and cut into four parts, pour lemon juice. Divide the orange into slices, remove the film and cut into slices. Put arugula, oranges, slices of artichoke on a dish. Mix chopped shallot, orange juice, olive oil, salt, pepper, lemon juice. Season the salad and sprinkle with pine nuts.

With squid

Squid boil, cut into small pieces, boil 200 g of new potatoes, cut into slices. Two sockets of artichoke boil and cut each into several parts. Spread squid on lettuce leaves, potatoes, artichokes. Pour over mango and olive oil sauce, salt.

Such interesting recipes can diversify food. Moreover, all these dishes are healthy and do not harm the figure. So, and losing weight with them will be effective. So try sometimes to include artichokes in your diet.

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How best to use the artichokes for weight loss?

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weight loss, lifestyle

How best to use the artichokes for weight loss?

The contents

  • Benefits of artichoke for weight loss?
  • How to include an artichoke in the power menu?
  • Interesting recipes

    • Artichokes braised in wine
    • Soup
    • Smoothies
    • Salad with oranges
    • With squid

Artichoke rightly considered a dietary product. However, on our table it is rare, and does not enjoy great popularity. And a very good reason! Because this plant is very useful. How to eat artichoke for weight loss, and that it is possible to prepare?

Benefits of artichoke for weight loss?

Artichoke contains lots of valuable substances. This is the sodium, potassium, copper, manganese, calcium, zinc, iron, magnesium, selenium, phosphorus, vitamins C, K, E, b group, protein, polysaccharides, tannins, essential oil, flavonoids, fatty acids, dietary fiber, carbohydrates.

Of course, the plant has many useful properties: from strengthening the immune system to reduce the pressure. But what is the use of artichoke for weight loss?

First, it speeds up metabolism. Second, displays the body of excess water. Thirdly, it contains few calories. Therefore, when losing weight, it is desirable to diversify the menu with dishes made of artichoke.

How to eat artichoke for weight loss? There are several options. For example, sockets can be boiled until soft and then eat them with olive oil or Apple cider vinegar. You can cook artichoke a delicious smoothie using cooked sockets and fresh fruits (vegetables).

Weight loss will be effective if the artichoke to cook the soup diet. You can use a small young rosettes and raw. They should be cut into thin slices and serve with cheese, herbs, seafood, or sauces (but useful).

So the artichoke will help to diversify the menu, to speed up the process of weight loss and to improve the digestive tract But to use it properly.

How to include an artichoke in the power menu?

Misuse of dishes from artichoke is not worth it. But sometimes you can include in your menu this plant.

For example, you can cook the outlet of the artichoke and serve as a side dish to meat or fish. Or make the original smoothie. You can try stuff outlets. Quite a lot of options.

Overall, this plant goes well with mushrooms, tomatoes, carrots, onion, pomegranate, grapes, lemon, spinach, Basil, mint, eggs, arugula, some cheeses, dill, olives, garlic, rosemary, oranges, beans, potatoes.

While cooking in water you should add two teaspoons of olive oil and the same of flour, then the artichokes will preserve the color. Not too attracted to the smell? Add the water, Bay leaf or other spices.

We must remember that the artichokes are always. It is not recommended to use this plant at low pressure, diseases of the gastrointestinal tract, liver failure, Allergy. In General, a day is enough of one dish from this plant.

Here’s a sample menu with nutrition:

  • Breakfast: oatmeal, egg, tomato, green tea with toast or omelette with salad, bread, yogurt and cocoa; or three cheese-cake with berries and cream, black tea without sugar, Apple, or smoothie, artichoke, muesli with yogurt, coffee;
  • snack: fruit; or a smoothie; or yogurt; or vegetable salad;
  • lunch: soup of artichoke, baked chicken, salad, juice; or mushroom soup, steamed seafood, salad of artichoke, compote; or vegetable stew with chicken, salad, orange juice; or ear casserole with mushrooms and vegetables, tomato juice;
  • snack: cheese or nuts; or a sandwich; or a smoothie;
  • dinner: stew and yogurt; and vegetable cabbage rolls with sour cream, grapefruit juice or pasta with artichoke and seafood and mint tea; or cheese casserole with apples, cocoa.

As you can see, food is varied, interesting meals. The drinks and dishes from artichoke found in the menu only once a day. For example, in the morning you can drink a smoothie of useful plants and different fruits. At lunch you can cook soup or salad. But if you decided to cook a artichoke in the evening, it is better to choose sockets or stuffed pasta.

Interesting recipes

As this plant goes well with many foods, you can pick up a lot of interesting recipes. Try and find out! Here is a simple and useful recipes.

Artichokes braised in wine

Six sockets are clean, cut each into four pieces, boil ten minutes in salted water. Finely chop 100 g of onion, fry, add two cloves of garlic and artichokes, cook ten minutes on low heat under the lid. Pour into a saucepan half a glass of dry white wine and a quarter Cup of vinegar, when the liquid is half evaporated, add the broth, Bay leaf and cumin. Artichokes with onions put into a form and pour the sauce on and cook closing the lid for about an hour.

Soup

Pounds of beef cook with herbs, spices, and salt (all to taste). Twenty-artichokes cooked in the resulting broth, to wipe through a sieve. Tablespoon of flour to fry in half tablespoons butter, dilute broth boil. Then add mashed artichokes. Two egg yolks and half a Cup of cream (better to take not very fat) to mix with the broth (you will need about a Cup), pour in the soup, bring to a boil. Serve the soup with croutons.

Smoothies

Weld one socket artichoke. Add four almonds, two slices of pineapple, the juice of half a lemon and a bit of broth. Beat with a blender. The original recipe.

Salad with oranges

The outlet of the artichoke peel and cut into four pieces, sprinkle with lemon juice. Orange divided into wedges, remove film and cut into pieces. Put on a dish arugula, oranges, slices of artichoke. Mix the minced shallots, orange juice, olive oil, salt, pepper, lemon juice. Season the salad and sprinkle with pine nuts.

With squid

Boil squid, cut into small pieces, boil 200 g potatoes, cut them into slices. Two sockets artichoke boiled and cut each into several pieces. To put on salad squid, potatoes, artichokes. Pour a sauce of mango puree and olive oil and season with salt.

Such interesting recipes able to diversify the food. Moreover, all these dishes are useful and do not harm the figure. So, and weight loss with them will be effective. Sometimes so try to include artichokes in your diet.

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To “hack” the body, or 10 ways to “pump” the body from advanced biohackers

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nutrition, lifestyle, editor’s choice

To “hack” the body, or 10 ways to “pump” the body from advanced biohackers

The contents

  • Biohacking as the optimization of health
  • Kevin Warwick
  • Sergey Fage
  • Dave Esprit
  • Stanislav Horse
  • Aubrey de grey
  • Denis Varbanets
  • Josiah Zayner
  • Pavel Durov
  • Ray Kurzweil
  • Phil Libin
  • Harmless if biohacking as an upgrade of body and mind

The movement of biohacking originated in Silicon valley, California. Its enthusiasts tend to prolong life, improve health, to achieve if not immortality, then longevity. To achieve these goals biohacker set special day mode, adjust the diet, physical activity and the use of certain medicines, supplements. But this is not all ways the improvement of the body. To upgrade body and mind people of the future dare even to surgical intervention. Who are biohacker and what are the restrictions in consumption they have chosen for themselves?

Biohacking as the optimization of health

Biohacking called a new trend or subculture. The course is a system of health control and optimization of the body. Often the work of bohaterow compared to the hacking of the body with the aim of improving its performance. To do this, the experimenters regularly diagnose health indicators and develop a program to improve them.

The human body in biohacking comparable to car or computer. For “pumping” biohacker use a variety of ways — from the refusal of the semi-finished products to the implantation of chips. Or from compliance with sleep hygiene before taking growth hormones or antipsychotics. Passionate about the improvement of organisms are in search of the mistakes of his body and their correction. The main methods of creating superhumans include:

  • Food. Refusal sugar, semi-finished products, inorganic food, overeating. The use of the practices of fasting, detox.
  • Physical activity. The use of high-intensity interval training. Work on fat loss, muscle strengthening, hormonal therapy.
  • Stress. A visit to a psychologist, regular meditation, track your mental health.
  • Normalization of sleep. The observance of the established mode, control of the quality of sleep by creating special lighting, room temperature.
  • Control of hormonal status. Checking, maintaining the proper hormone levels through diet, workouts, techniques, dietary Supplements, medicines.
  • Work on genetics. Search risks, propensity for certain diseases associated with genetic deformities.

Biohacker set myself different tasks, although their goals are similar. Is victory over sickness, aging and ultimately, death. Methods of transformation are also different. To consider examples of the most well-known enthusiasts to upgrade your body.

Kevin Warwick

The founder of the current biohacking believe Professor Kevin Warwick. The cybernetic scientist in 1998 implanted in his arm RFID-chip, which the computer was able to trace his movements and to perform specific operations. Later, a similar chip was embedded in the body of the wife of the doctor of Sciences, and himself. They were identical, and with their help, the man received neurosignal similar to those radiated or received his wife.

Further experiments helped Warwick to come closer to the idea of combining engineering, electronics and biology. Today, the Professor has been studying the brains of rats. The man is a cyborg, also known as a scientist in the foreseeable future planning to start experiments with the cells of the human brain.

Kevin is grindera or grinder with biohacking, villaume in your body electronics. He has a lot of followers abroad. These people make use of neurostimulation, implanted in the skull of the antenna, introduce self-injection of substances to obtain the the ability of night vision and not only. Russian biohacker usually opt for more secure methods of transformation.

Sergey Fage

Sergey Fage — one of the most famous bohaterow Russia and the main promoter of this trend in the country. He does not hesitate to name the amount that is spent on attempts to become superhuman. Lesson-upgrade your body — not a budget hobby. So, in his interview with the phage voiced that has already invested in working on yourself more than 250 thousand U.S. dollars.

The phage uses cyclic fasting, practicing a moderate exercising in the gym, running, meditating, forget about a daily intake of more than a dozen supplements and drugs. Among them — antidepressants, lithium, growth hormones, nootropics and not only. The businessman refused sugar in any form, salt, and alcohol. He also does not use processed foods, only organic, trying to keep myself in dietary ketosis, that is, follows a ketogenic diet, eating a lot of fat and few carbohydrates.

Sergey conducts studies of the body in a few years. According to him, the chosen methods helped to “undo” the health indicators of the age of 32 to 25. For example, cholesterol, sugar and not only. Businessman uses biohacking in order to stay healthy as long as possible. He seeks to reach at least a hundred years. And ideally — to preserve eternal youth. The phage is recognized that the experiments made him more energetic, calm, open and happy.

Dave Esprit

To live to 180 years, plans foreign biohacking Dave Esprit. He wants to crack the human Biocode, now takes dozens of dietary supplements, practicing swimming in the infrared, stay in a special oxygen chamber. On the extension of youth Dave has already spent about a million dollars.

Today, the entrepreneur better known as the Creator of bulletproof coffee or brancote food trend in the West. According to him, a drink in butter helps to stimulate the brain, energizes. Esprit also writes books on a variety of topics. Among them — “Biohacking of the brain.”

Investor in Silicon Valley adheres to a strict diet, living in the lap of nature in Canada and uses injections of stem cells. But it’s not only his experiments on himself. The owner regularly changes exercise and diet, tries the latest technology to improve well-being. He studied meditation in Tibet and begins the day with practice. Esprit appreciate a low-carb diet, which has lost more than 20 pounds. However, now the businessman should be the diet with a high fat content, the principles of which are outlined in his book “Bulletproof diet”.

Multimillionaire actively introduces everyone to experiment over the body. Esprit has opened a laboratory in which you can go to the cryochamber, to plunge into the flotarium or to experience the power of electromagnetic radiation.

Stanislav Horse

Another popular Russian biohacking can be called Stanislav Horse. Financier known for holding a large-scale experiment on yourself. It checks over 700 health and ageing the example of their own body. And yet — been experimenting with changing doses of the drugs. He is assisted by a scientific article to read which a man spends about 4 hours a day.

Daily Stanislav takes more than three dozen dietary supplements and medications. The principles of his diet are quite simple. It is the rejection of fast carbs and TRANS fats, refined sugar, convenience foods, processed meat. Also, the Horse was excluded from the diet foods that cause individual intolerance. The list includes red fish, eggs, citrus, nuts and some other foods. In addition, the biohacking enjoys the opportunity to limit the calories consumed.

Mr Steed believes that experimentation on the organism allow to push his biological age from 35 to 26 years. In his opinion, it has already made and other impressive results. For example, reduced the risk of cancer with the intake of a certain drug.

Aubrey de grey

The seller of immortality, as he is known to biohacking, promotes the engineering approach to aging. Aubrey de grey believes that aging is just a disease. British gerontologist and author of the book “ending aging” believes that to win the natural processes in the body by using tools of modern medicine. He identifies 7 types of damage typical of ageing. For longevity, you only have to deal with these defects.

Gray has repeatedly said that work on the methods of anti-aging actively. Most of the necessary research that allows people to live 1,000 years has already been done. The only question is the lack of funding and time. But it is possible that the first man, “doomed” for longevity, is born.

Developer of the concept of SENS, which can be interpreted as a strategy of managed minor aging is not a classic biohacking health. He is not practicing and the implantation of electronics into the body. However, abroad a figure of Aubrey de grey is a cult, this is an example of enthusiasts, who decided to fight aging with all means available.

Denis Varbanets

Biogerontology is Denis Varbanets, Russian adept biohacking. He promotes the concept of anti-aging. Like many other biohacker health, Denis conducts regular surveys of the indicators of your body and on this basis develops a diet uses dietary Supplements and medications, corrects the exercise. He believes that biohacking in the near future will become the world mainstream.

Varbanets deals with interval Jogging, practicing meditation. To maintain the health he has installed in the apartment of filters for air purification. Biochemistry of blood Denis rents every 3 months, and more fundamental studies are conducted every six months. In the beginning enthusiast refused sugar, typed in “diet” regular physical activity, normalized sleep, and made others available to everyone changes for the better.

In addition to flushing your body, the biohacking from Russia working on the brain. Today, he is the Creator of the laboratory of biohacking. Denis Varbanets specializiruetsya in opposition to atherosclerosis, aging, and also is seeking methods for the development of the brain and athletic performance.

Josiah Zayner

Known biohacking is Josiah Zayner. It is famous for being the first on the planet tried to change DNA by using the innovative technology of changing the genes. By the way, the man shares his method of editing DNA for muscle growth with everyone. For this Signer released instructions on how to use the technique of gene “hacking” CRISPR.

Josiah held and other experiments in his home laboratory. Former NASA biochemist believes that everyone should be able to manage your genes. Experiment with injection to edit DNA biohacking conducted live. But according to his own admission, this attempt to influence the growth of muscles is not too affected his body. To evaluate the results, the safety and effectiveness of the introduction of the edited genome of myostatin earlier. Not the fact that gene therapy actually worked.

Fact!

CRISPR is one of the most promising technologies of recent times. It is called the method of editing genes. Experts say that the possibilities of the tool are almost endless. It can be used to change, add, or delete sequential stretches of DNA. The technology is being tested in different areas. For example, Iran has tried to use to get rid of blindness. At the California Institute Salk study was conducted, in which the technique has led to a partial recovery of vision in experimental rats. There is a perception that CRISPR will help to rid the world of cancer, HIV and other problems.

Pavel Durov

Russian businessman and billionaire dollar is also the biohacking health, not grinder. The founder of social network Vkontakte and Telegram messenger is practicing self-restraint for more than 15 years. All these years he doesn’t eat fast-food, meat, caffeine, alcohol, nicotine and medicines. Not long ago, Pavel Durov went further and gave up dairy, fructose, egg, gluten.

The diet of the entrepreneur in a certain period of time consisted exclusively of seafood and fish. These products Durov considers most healthy. Of course, provided that they are produced in the wild. Fish and seafood serve to enhance productivity, achieve mental clarity.

Later, the Russian biohacking announced the transition to fasting during the month. According to Paul, abstinence from food will help him achieve mental clarity, increase creativity, plus it’s ability to clean and restart the body. In addition to a certain nutrition strategy, the actor is practicing swimming in the icy water in the winter.

Ray Kurzweil

Scientist and futurist ray Kurzweil on his own example shows that the following biohacking can improve health. Today he is over 70, but the biohacking believes that indicators of health of close to 50 years. Technical Director of Google every day takes about a 100 different drugs. Among them metmorfin, slowing age-related changes and reduce the risk of cancer, coenzyme Q10, and other supplements and medications.

Enthusiast in extending life want to live to the advent of the singularity. He predicted that this event should happen in 2045. Ray Kurzweil believes that in the future every person will be integrated part of the machine. American inventor is thinking about increasing life expectancy after age 35, when he learned of his violation of tolerance to glucose. Then he has developed a special program. At that time, the futurist 250 used drugs, drank a lot of green tea, mineral water and red wine. But later, he slightly changed his views.

Today he is working on a diet to prolong life. Now Kurzweil uses for Breakfast berries and dark chocolate with coffee. In its menu there is a red fish and mackerel, oatmeal, soy milk, stevia. Millionaire sure to preserve the vitality you need to eat healthy foods and control the amount of calories consumed.

Phil Libin

The businessman from Russia is also a biohacking health. To improve well-being, Phil is practicing fasting for the special scheme. A businessman from Silicon valley for several months every week, refused to eat for 2-8 days. This technique helped him to lose about 40 kg. in Addition, Libin notes and other positive changes. For example, increased concentration and improved mood.

Prolonged fasting for productivity and other changes Libin together with like-minded combines tracking of health indicators. These include markers such as blood levels of glucose, ketones. Diet restrictions do not interfere with the entrepreneur to conduct a normal life in the days of refusal of food. The experimenter believes that the method of interval fasting helps him to look younger, but in the long term it has the potential to extend life of 40 years.

Fact!

Interval fasting is also referred to as FastIron. This alternation cycles, when one eats in the usual way or completely refuses to eat. Direction fasting diet has become particularly common in the United States. Scientific evidence of the benefits of fasting is still not available.

Harmless if biohacking as an upgrade of body and mind

By itself, biohacking is not a negative phenomenon. This modification of the HLS, including the correction of regimen of nutrition, exercise, sleep and other parameters to fit the needs of your body, focused on achieving longevity, improving quality of life. However, to upgrade body and mind biohacker do not always use safe methods.

You can compare biohacking and medicine. After all, the person pushes to work over a desire to improve their health, avoid diseases and premature aging. But beyond simple prevention, biohacker engaged in a long reception of biologically active additives and medicines in large quantities. Without monitoring and doctor’s appointments this process can be compared to self-medicate. Reception independently selected medicines can lead to disastrous consequences.

Another controversial point is the diet and the abandonment of certain product categories. Often biohacker are following a ketogenic diet like raw food diet, exclude from the diet of simple carbohydrates, meat or salt, the practice of fasting. In some cases, these methods can be useful, but for assessing their effectiveness are also needed medical advice.

Is biohacking a fashion statement or this system will really help people prolong life, to increase longevity without diseases? Time will tell. However, to obtain adequate results to adhere to the programme of improvement must be constantly making experiments on the body lifestyle.

Expert commentary

Andrew Riggin, master of yoga and martial arts

Live happily ever after while retaining the youthfulness and energy… From time immemorial it is a cherished dream of researchers of reality. In all ages and in any part of the world we find mention of such studies — Taoist and yoga practices, the magic of antiquity and alchemy, the elixir of immortality Amrita Vedic myths. In our age, the reins in this sphere takes biohacking.

Biohacking — the art and science of changing the physical nature in such a way that it worked for you. One word — power over his nature. Modern biohacker aim to live to 150, 180 and even 200 years, while maintaining the health and functionality of all systems of the body and clarity of mind. In practice biohacking turns all life. Each sphere of life is a tool to achieve their goals. Movement, exercise, sleep, nutrition, and cleansing are part of achieving longevity and activity.

One of the key elements of the practice of biohacking was fasting in different variations. Especially after a Japanese scientist, asinari Osumi received the Nobel prize in medicine and physiology for his discovery of the mechanisms of autophagy. Autophagy — the process of breaking the unwanted cells of the body, which aktiviziruyutsya in the period of 24 hours of fasting.

One of the main principles of biohacking — it is a conscious impact on the hormonal system, which controls all our body’s processes. In the course are all the achievements of science and medicine — laboratory analysis data, the use of dietary supplements, medicine and even illegal drugs. One goal is to make the renewal processes prevail over the processes of destruction.

A special role in this process is played by motor activity, which ignites and starts the pulse energies of all internal processes. All the most advanced methods of training make up the Arsenal of biohackers. This is yoga, qigong, running, swimming, and functional strength training. All this is skillfully woven into all other spheres of life.

The opposite pole of activity is the area of recovery and sleep. One of the most important ways to achieve high-quality sleep is the elimination of contact of the eye with any light sources. This triggers melatonin production during sleep and promotes proper flow of the recovery processes. For this, we can close the Windows and turn off all appliances or use a blindfold.

Biohacking like a great iceberg, and today we only touched the very top. But just to say that this direction is able to integrate the knowledge of modern science and ancient methods of self-improvement, and the result will be a long and happy life.

Expert commentary

Emilia Viktorovna tsybikova, PhD in medical Sciences, the doctor of the clinic of Tibetan medicine in Moscow the clinical base of the First Moscow state medical University. I. M. Sechenov

Biohacking — fashion trend, but everything is new — well forgotten old. The Tibetan science of nutrition — classic biohacking. She’s not forgotten, it is widely used in the world, and she was at least fifteen centuries. While it is consistent with the principles of the latest trends in nutrition, such as biohacking. Examples?

1. Individual approach. Each biohacking adjusts the power supply system for themselves. And it’s totally natural. Because every body is different only to it one peculiar metabolism, neurohormonal regulation, nervous system, psyche.

From the point of view of Tibetan medicine, the system of Wind and phlegm are connected directly. The first is responsible for the psychic activity, brain functioning, personality, character, and the hormonal control of metabolism. Thus, the diet should consider a combination of individual traits, including mind, character, way of thinking.

2. The refusal of sugar. A great principle of biohackers that completely fit into the classical Tibetan system of supply. Sugar is one of the most powerful coolers and cooling products is a cause of disease cold.

This group of diseases include most of the abnormalities of internal organs, immune, respiratory, cardiovascular, excretory, reproductive, digestive and other systems. To diseases of cold are disease of the spine, joints.

Therefore, sugar causes many diseases, and that biohacking involves the rejection of him — correctly, from the point of view of Tibetan medicine.

3. The systematic organization of power. And it’s perfect! For example, the potato contains less vitamin C than citrus. And if the General pattern — eating of citrus fruits as source of vitamin C, biohacker laugh about it.

They receive the same amount of vitamin C from potatoes. Together with them, laughing and Tibetan doctors. They know this secret, at least three hundred years. And such secrets are many. This is just one of them.

4. High fats, low carbs. This is the Golden rule of biohacking, which is fully confirmed by Tibetan medicine. Cold disease, which include overweight, obesity, come from fatty foods. Fatty, or rather oily food is absolutely necessary for the nervous system. It is also essential for the hormonal system, that is, the basics of Slime (Balkan).

The lack of fat leads to the failure neurohormonal regulation, hormonal disturbance, imbalance of the nervous system. As a result, it may lead to neurosis, depression, even mental disorders.

Food should be oily, and carbohydrates should be avoided. But not all carbohydrates. First and foremost, you should avoid food that has a sweet taste and a pronounced cooling effect. It’s pastries, white bread, pastries, bakery products, sugar.

On the other hand, good fats such as clarified butter, the fat contained in marine fish — true elixirs of youth and health. According to Tibetan medicine, and in this agree with it modern biohacking.

About the sick people in Tibet say that “they are little drank as children oil.” Yes, children in Tibet watering hot melted butter, with no fear of excess fat. This is the main source of energy for the body. The secret is that fats was correct. Biohacking and Tibetan medicine in this solidarity.

Between Tibetan medicine and biohacking there are serious discrepancies. For example, the preferential use of vegetable food, from the point of view of Tibetan medicine, is wrong. The rejection of salt or reduction of its use is also mistaken.

But, despite the differences, the General principles of biohacking and Tibetan science of nutrition similar. At the time, in the VII-VIII centuries Tibetan power system was also revolutionary. And was perceived as ambiguous, as perceived biohacking today. But later she proved his innocence. Let’s see what happens with diets of bohaterow after so many years.

Take the quizCorrectly you eat?
What is your diet and diet? Take the test and find out what mistakes should take note.

Uses photographs Shutterstock

Sources used

  • Systematic review of long-term weight loss studies in obese adults: clinical significance and applicability to clinical practice / Douketis JD, Macie C, Thabane L, Williamson DF // Int J O. B. E. s (Lond). – 2005
  • Cellular senescence in aging and age-related disease: from mechanisms to therapy / Bennett G Childs, Matej Durik, Darren J Baker, Jan M van Deursen. / / Nature medicine. – 2015. – Vol. 21, issue. 12
  • The geneticist in the garage / James Bloom // The Guardian. – 19 March 2017

The main signs that your diet does not suit you

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food, lifestyle

The main signs that your diet does not suit you

The contents

  • Proper nutrition for weight loss: what does the research say?
  • What kind of diet leads to chronic fatigue?
  • A bad diet worsens the condition of skin and hair
  • Improper nutrition can cause depression and bad mood
  • Frequent colds — another sign of wrong diet

What should be the proper diet? Full, balanced, healthy? Many people today are trying to count calories, pay attention to the amount of protein or carbohydrate in the diet, to find something more natural… But even these tricks will not mean that your diet suits you. The most useful food sometimes simply may not suit you for one reason or another. So what are the main signs will indicate that your food doesn’t suit you? Understand more info.

Proper nutrition for weight loss: what does the research say?

In 1985 was created the international information Council on food. This non-profit organization, its goal is to deliver the consumer with information about food that it consumes. Most of the research carried out by the Council are based on real evidence-based science and medicine, and the organization is not interested to lobby for any company or firm producing a particular product.

So, in recent studies designed to monitor the quality of the food industry, the Council has revealed that the majority of people who, they think, understand proper nutrition for weight loss and for a healthy lifestyle in General, in fact, do you know about virtually nothing.

Yes, and most of the products offered in shops and supermarkets leave much to be desired in terms of quality. This is especially true of pre-packaged products, even if the label says “organic”, “natural”, “eco”, “0% fat”, etc. And therefore, experts from the International information Council on food, suggest to pay attention to how your body responds to what you eat.

What kind of diet leads to chronic fatigue?

You really did not have time to Wake up, but you have nothing I want? And waking up is obtained with great difficulty? Body aches, a sore back and neck, you feel not rested and tired both physically and mentally? It is nothing like chronic fatigue, which can manifest itself not only due to the fact that you are really overworked or overtired physically. In some cases, the cause is improper diet, so that you do not fit.

As a rule, illiterate constructed diet and the use of these products, which are saturated only for a short time, but don’t give real energy to the body for a long time. Semi-finished products, sausages, frozen products, fast food and ready mixes — all these should be abandoned in favor of complex (slow) carbohydrates, which can be a source of long-lasting energy. Cereals and grains (but not cereal), pasta and whole grain bread, fruits and vegetables, enough protein — that’s what kind of food will give you energy.

A bad diet worsens the condition of skin and hair

The deterioration of the skin and hair can result in the not-too-proper nutrition for weight loss, that is, a strict diet on low calories. Flaky skin, dry and dull, brittle or badly falling hair, the nails — all this is evidence that your diet lacks vitamins, minerals and necessary nutrient (base nutrients), in particular fats and proteins, as well as calcium, potassium and phosphorus. It is believed that skin and hair are true indicators that whether we eat.

If you notice such deterioration of their appearance and condition, think about whether your meals are full? Going on diets, restricting daily caloric intake, ignoring the healthy fats and vitamins from vegetables and fruits, it is not surprising. If you are serious to continue a strict diet, choose a Supplement in the form of a multivitamin and mineral complexes as well as beneficial omega-3 oils.

Improper nutrition can cause depression and bad mood

Along with chronic fatigue physically, you can pursue and depressed morale. This, too, can often be explained by poor foods consumed daily. What kind of food do you prefer? On the run, fast food, processed foods? How often do you normally eat during the day — hot dishes, salads, first? Analyze your diet and make your own conclusions. And the mood swings can lead habit “jam stress”, that is, to compensate for a bad mood Goodies that are quite useful.

A quarrel or conflict; an unwritten exam, dissatisfaction or their actions? But also: I ate cake, candy bar, ice cream or drank a beer with chips, and life seems to be getting better. In fact, all of these products are fast carbs, which boost your mood briefly, followed by a double dissatisfaction. Instead of all the above nutrition experts suggest you to monitor the balance of carbohydrates and to replace the slow fast carbs (fruit and dried fruit, porridge and cereals) and also take magnesium and amino acids that stimulate brain function and mental performance.

Frequent colds — another sign of wrong diet

Your response to the fifth cold of the season is, of course, reduced immunity! But lowered immunity is directly related to the kind of diet and what foods constitute your diet. “We are what we eat” — the basis for the work of the body is the food that we eat daily. Immunity develops in about 70-80% of it with sufficient amount of nutrients and vitamins should come from food. Only then he is able to create a barrier to viruses and bacteria, and to deal with those who are in the body.

Researchers from Cornell University (NY, USA) argue that it is important not even a sufficient amount of vitamins and antioxidants, although they are undoubtedly necessary. It is obligatory that the body needs to obtain a kind of “fuel” that will give enough energy to combat pathogens of the most common diseases. Even if you are on a diet, do proper diet for weight loss implies not too great a caloric deficit — remember this (no more than 20-25% of your daily value). Vitamins are also easier to obtain from fruits and vegetables — seasonal and local, and antioxidants are onion, garlic, spices and herbs.

Take the quizCorrectly you eat?
What is your diet and diet? Take the test and find out what mistakes should take note.

Uses photographs Shutterstock

The types Superfoods and their use in food to enhance immunity

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food, lifestyle

The types Superfoods and their use in food to enhance immunity

The contents

  • Superfoods in regular diet
  • Variety of products to enhance immunity
  • Sprouted cereals
  • Water with lemon juice and coconut water
  • A storehouse of vitamins — bee products

In the modern world as harmful and helpful food. In addition to fast food, is known by many as unhealthy food of fast preparation, recently, there superpub concept, which they widely use dieticians and fitness trainers. Superfoods are special foods that are more other products rich with nutrients, nutrients, trace elements.

As a rule, the chemical composition superflow presented in a concentrated form. Such products do not require heat treatment and, therefore, in its raw natural form, they are even more useful, because they retain all the important vitamins and minerals.

Superfoods in regular diet

What is a superfood? The unique products of plant origin, is particularly rich in substances to enhance immunity and well-being.
To Superfoods include cereals, nuts, berries and seeds and green leaves of various plants. In a separate category highlighted Superfoods bee products have a special value for the human body.

To include in your regular eating various Superfoods should be for the following reasons:

  • they successfully replaced a variety of biologically active additives, however, are extremely natural;
  • Superfoods are a great source of nutrients without any chemical additives;
  • the systematic use Superfoods causes an increase in immunity, since such products have a tonic effect on the body;
  • thanks Superfoods food is digested better.

Beyond the basic functionality additionally, Superfoods help:

  • to improve the metabolic processes;
  • to organize the work of the gastrointestinal tract;
  • bring the decay products from the body;
  • to balance the menu.
  • to get rid of extra pounds;
  • to adjust the condition of the skin, hair, nails;
  • to improve your stamina;
  • to normalize psycho-emotional state;
  • to improve the quality of sleep.

Variety of products to enhance immunity

Not all Superfoods can be found in the open market. Some of them are sold only in pharmacies, others can be purchased exclusively abroad.

For example, in Russia very popular berries or greens that is easy to detect as in their own garden and in the supermarket. Superfoods powder of vegetable origin can be found in stores with a large assortment of sports nutrition.

Experts advise not to enter into the diet of all possible Superfoods. Enough to choose for themselves the best options (as in the availability, cost and taste) and include them in regular meals.

  • Flax seeds and Chia

These types of supplements can be consumed raw, and after heat treatment. Most often they are used as decorations for dishes, but also on their basis it is possible to produce drinks. When added to liquid, Chia seeds swell, turning into a thick viscous mass. With seeds you can prepare yogurts, puddings, jelly and a variety of desserts. Both types of seeds contain a huge number of vitamins, dietary fiber, plant protein, healthy fats. They are very useful for the functioning of the gastrointestinal tract and contribute to the ideal metabolism.

  • Greens spinach, spirulina.

Spirulina is a powder dark green color, which is essentially a small recycled algae. The benefit of this substance is difficult to overestimate, because it activates enhanced immunity, supplying the body with essential amino acids and vitamins A, B, C, E.

Consisting of green spinach, a lot of minerals, which is the best complement the regular menu of people living in severe climatic conditions.

  • Kelp, parsley, green peas

Algae Chlorella, along with spirulina, is one of the best Superfoods. Find them in raw form is quite problematic, but in pharmacies Chlorella is often sold in pressed powder form. This small Alga perfectly displays the body of harmful substances, including heavy metals and free radicals. Have the same effect, green peas and parsley.

  • Goji berries, sea buckthorn, wild rose, barberry

These berries not only have a great set of amino acids, but also contain vitamins A, C, E, and omega acids. Especially recommended to use them if you wish to get rid of excess weight. They are not only well saturated, but also stimulate the metabolic processes in the body by breaking down body fat.

  • Cranberry, blueberry, currant, acai

These berries also a lot of useful minerals, stimulating the gastrointestinal tract. Nutritionists recommend brewing tea with them and make berry smoothies, to remove from the product the maximum benefit.

  • Quinoa and buckwheat

Cereals are one of the most useful and nutritious Superfoods. They are not only perfectly sate, but also quickly excreted metabolic products of the collapse, a positive effect on the digestive tract. The most useful cereals are considered quinoa and buckwheat. Their main feature is that they may not be subjected to heat treatment. Pour enough cereal at night with cold water or with boiling water and leave to infuse. Thus the product retains its useful properties: vitamins B1, B2, and carotene, folic acid, iron, calcium and vegetable protein.

Sprouted cereals

It is a popular destination among Superfoods. Sprouted wheat, rye or oats are considered to be incredibly useful food for the abundance of minerals and photomicrosensors. They contribute to the overall improvement and rejuvenation of the body, responsible for the timely regeneration of cells and help to quickly restore energy after a hard exercise.

Water with lemon juice and coconut water

Drink coconut or lemon water helps to boost vigor and to quickly recover after a sports training. These drinks are ideal to keep the water balance, at the same time providing the body with useful substances. To increase the efficiency and beverages to sweeten them you can add to the mix a teaspoon of honey.

A storehouse of vitamins — bee products

Superfoods to include not only honey but other beekeeping products. For example, Royal jelly and pollen are essential products which are beneficial to improve immunity due to the abundance of folic acid, complex carbohydrates, and carotene.

Uses photographs Shutterstock

Sources used

  • The basics of a healthy lifestyle: proc. manual. / Rubanovich V. B., aizman R. I. // Novosibirsk: ART. – 2011
  • Health food: modern approaches to standardization of diet therapy / ed. by V. A. Tutelian, M. M. G. Gapparov, B. S. Kaganov. M. // Publishing House “Dynasty”. – 2010
  • Dietetics: Manual / under the editorship of A. Yu Baranovsky // SPb.: Peter. – 2006. – 2nd ed.

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