For the efficient functioning of the brain, not only physical activity, good sleep and fresh air are important, but also a balanced diet.
With a lack of vitamins and minerals, memory problems, distraction and fatigue may appear. To avoid this, the experts of the Useful Program (Inter channel) - infectious disease doctor Evgenia Menzhulina, food quality and safety expert Elena Sidorenko, gastroenterologist Inna Butko, food quality and safety expert Yulia Sliva and nutritionist Boris Skachko - it is recommended to include the right foods in your diet.
- The benefits of red fish
Red fish is a real elixir of longevity. It is rich in omega-3 fatty acids, which reduce the risk of atherosclerosis, reduce cholesterol levels, make the skin elastic and shine, plus help fight inflammation and strengthen the immune system.
Red fish is one of the best sources of protein, a staple food for the brain. It also contains a lot of vitamin D, which has a positive effect on the functioning of the nervous system, as well as potassium and phosphorus, which slow down the aging process and strengthen bones.
- How to eat red fish?
To get the maximum benefit, it is recommended to eat red fish regularly, 2-3 times a week. The healthiest fish is fresh. Under the influence of high temperature, salt solutions and "chemistry" fatty acids are oxidized and vitamins are destroyed.
But there is one important addition: not all red fish can be eaten raw. So, Pacific fish varieties are more prone to infection with helminths, therefore, it is advisable to subject it to heat treatment, deep freezing or salting before eating. Farmed Norwegian and Scottish fish can also be eaten raw.
- How to choose red fish?
First, the fish should not have an unpleasant odor.
The second important quality indicator is fish eyes. They should be light, convex, shiny. If a fish has cloudy, film-covered, sunken eyes, it has been on the counter for a long time.
Red fish gills can be of different colors - from pink to red, but it is important that they are evenly colored and free of mucus. Grayish or green gills indicate that the fish is suspiciously fresh.
Also ask the vendor to press down on the flesh of the fish with your finger. It must be sufficiently elastic and quickly regain its shape. Naturally, spoiled fish should not be eaten, this is a great health risk.
- What are nuts good for?
Nuts are a treasure trove of polyunsaturated fatty acids, which have a positive effect on the human nervous system, cleanse blood vessels of harmful cholesterol, strengthen the heart and nourish the brain, activating its work and improving memory.
In addition, nuts are a source of protein, so they promote rapid muscle building. And thanks to vitamin E, they improve the condition of the skin, nails and hair. And also - the antioxidants, which are rich in nuts, help fight inflammation and infectious diseases.
- How to use nuts?
All nuts are very high in calories: per 100 grams - 500-750 kcal, so you should not abuse them in the evening, and even more so at night. They are ideal for an afternoon or morning snack. In order not to go overboard with calories, you can eat no more than 80 small, 20 medium or 5-6 pieces of large nuts per day.
- How to choose nuts?
When buying nuts, pay attention to their appearance and smell. A fresh product has a light and delicate aroma, while an old product has a pungent and rich smell. If buying peeled nuts, consider the kernel - it should be whole and not shriveled. It is better to choose nuts in a vacuum package, which indicates the manufacturer and the expiration date.
You should not buy a product if mechanical damage, cracks, chips are found on the shell - most likely, such a nut will turn out to be rotten. Also refrain from buying if the kernels are moldy or stained. These nuts should not be eaten.
- How are eggs good for you?
Choline, found in egg yolk, is a very important vitamin that plays an essential role in the development of children's brains, as it is vital for the creation of deep memory cells. The egg contains a high content of protein, as well as iron, folate and vitamin A. All these trace elements contribute to the growth, repair and development of cells.
- How to eat eggs?
When you need to recuperate quickly, an egg is the best choice. It is easily digested, does not require digestion and has a remarkable amino acid composition, fat-soluble vitamins A, D, E, a number of minerals, and most importantly - lecithin and choline. The more choline, the better the person thinks, the better he feels, his mood and general tone rises! A healthy adult can consume 1 egg daily.
If you already have problems with excess weight or cholesterol, then it is better to reduce the rate to 2-4 pieces per week. For children aged 3 years, half an egg per day is sufficient. The best option is to prepare them "in a bag". Any protein is well compatible with vegetables. But eggs with milk or bread with butter are much less successful combinations.
- How to choose eggs?
When choosing eggs, we are often guided by the dates indicated on the package, but they only say when the product was packaged. If, when shaking, you do not hear extraneous sounds, then you can safely eat the egg - it is fresh. If you hear splashes or squelches, you cannot eat such an egg, it has deteriorated.
Another easy way to check if eggs are fresh is to gently place the egg in a container of water. Fresh eggs are drowning. Semi-fresh ones will stand on the bottom at one end - they can be eaten. If the egg floats completely to the surface of the water, it is unusable.
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