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Showing posts with label nuts. Show all posts
Showing posts with label nuts. Show all posts

Friday, June 29, 2012

How to reduce the risk of depression?

fresh and healthy nutritious fruits
Healthy and Nutritious Fruits
Eat in the morning and daytime lots of fresh fruit and freshly squeezed fruit juices and especially food that is rich in tyrosine. Tyrosine is an amino acid and is the precursor of nor-epinephrine. Nor-epinephrine is a substance that makes you feel like you're working out a lot: relaxed yet active. At least three times per week sports is a good way to control the levels of noradrenaline in your blood. Tyrosine rich foods can help you. There is much tyrosine in fish, nuts (trail mix really helps when studying!), Seeds, beef, sauerkraut, dairy and grains. One can also obtain tyrosine in capsules so that the daily dose can be increased. Supervision by a physician is necessary due possible side effects and interactions with other medications.

- Eat in the evening and when you're tense foods rich in tryptophan. Tryptophan is an amino acid that is a precursor of serotonin. Serotonin is one of the main substances that play a role in sleep problems, anxiety and depression. There is much tryptophan in pumpkin seeds, lentils, bananas, dates, cottage cheese (cottage cheese), biodegrade, cottage cheese, eggs, cereals, brown rice, sesame seeds, sunflower seeds and nuts. It is however important to note that tryptophan only really be included in the brains as something of sweetness to be given. The advice of warm milk with honey is that matter is not so crazy. Tryptophan is also available in capsules and it also works as a good inslaapmiddel. Supervision by a physician is required.

- Use extra vitamin B complex. This can clearly improve the mood. Folic acid, magnesium, zinc and especially vitamin B6 are needed for the conversion of tryptophan into serotonin. Many depressed people appear to have a folic acid deficiency. Supplementing this deficit appeared in a recent study within 6 months to reduce depressive symptoms clearly.

Thursday, April 19, 2012

8 Superfoods for Your Diabetes Diet

diabetes diet
Happy couple making diabetes diet
Managing Diabetes: The Diabetes Diet

A type 2 diabetes diet isn't just about what you shouldn't eat. Add these "superfoods" to give you an edge in managing diabetes.

Everyone knows you have to cut back on or eliminate certain foods once you've been diagnosed with type 2 diabetes. But there are also foods that can help with managing type 2 diabetes, either by providing powerhouse portions of nutrients or by helping quell the ebb and flow of your blood sugar levels. "Diabetes 'superfoods' are foods that are low-fat and high in nutrients like vitamins, minerals, and fiber," says dietitian Sue McLaughlin, RD, CDE, a certified diabetes educator and president of health care and education for the American Diabetes Association. Making these foods part of a comprehensive diabetes diet can make a real difference in managing diabetes.

Beans

how to control blood sugar
Beans
Incredibly high in fiber and protein, just a half cup of any type of beans will provide about a third of your daily requirement of fiber and as much protein as an ounce of meat. Because of this, beans are wonderful for managing blood glucose levels, giving the body nutrients to slowly digest and process. "They help control the post-meal blood sugar rise," McLaughlin says. Beans also are great sources of magnesium and potassium.


Fish

Fish
 "Salmon, albacore tuna, mackerel, halibut, and herring are high in omega-3 fatty acids that have been shown to be heart-healthy, as long as these [fish] are not breaded and deep-fried," McLaughlin says. One study also suggests that eating fish at least twice a week may protect people with diabetes against kidney problems.


Nuts

Nuts
 Nuts are very filling and contain high levels of unsaturated fats, the kind that contributes to "good" cholesterol. Some nuts and seeds like walnuts and flaxseeds contain omega-3 fatty acids. Nuts also deliver healthy doses of fiber and magnesium.


Berries

Berries
 All berries contain good levels of antioxidants, says McLaughlin. They are heart-healthy, cancer-preventing, and fat-free. Compared with other fruits, “they provide a comparatively low amount of calories and carbohydrates considering their serving size," McLaughlin says. Berries also contain vitamins and fiber.


Broccoli

Broccoli
 High in vitamins A and C, broccoli is another low-carbohydrate, low-calorie, high-fiber food that has antioxidant and anti-cancer properties, McLaughlin says. Broccoli also is very filling, a plus for people who need to lose weight. "Try eating a six-inch salad plate full of cooked broccoli," she says. "It will fill you up and give you 75 calories at most."


Sweet Potatoes

Sweet Potatoes
 Many people with type 2 diabetes love potatoes, but can't afford the starch. Sweet potatoes are a great alternative, McLaughlin says. They are high in fiber and vitamins A and C.


Dark, Leafy Green Vegetables

Green Vegetables
 Spinach, collard greens, and kale pack high levels of nutrients like vitamins A and C and calcium, and are low in calories and carbohydrates. Other great choices in this group include bok choy and mustard greens.


Whole Grains

Whole Grains
 Any time you want bread, pasta, or cereal, you need to make sure it's made with whole grains. The germ and bran contained in whole grains have large amounts of nutrients like magnesium, chromium, omega-3 fatty acids, and folate; these are stripped out of wheat when it’s processed into white flour products. Whole-grain foods also contain lots of fiber.

diabetes diet
A diabetes free girl who follows diabetes diet


News by Everydayhealth

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