Behind the long winter, outside the window everything is blooming and beating, the birds are chirping, and the mood is at zero? And it seems that the body has fallen into a hibernation and the spleen becomes a constant companion? For this time of year, the situation ... is quite normal. But give in to melancholy is not worth it. We will be helped by simple ways to improve mood and well-being through proper nutrition. After all, what we eat directly affects our state!
First of all, it is important not only what we eat, but also how we do it.
1. During the meal try not to hurry, fully enjoy the aroma and taste of your favorite dishes. Feel the pleasure of eating.
2. The tablecloth or some object of the dishes must be orange or yellow, they contribute to positive emotions during the meal. If you had a hard day at work, put blue or green plates during dinner, it will help to relax.
3. Turn food intake into a special ritual, do not talk about problems and stress, listen to pleasant music, light the beautiful candles.
4. Drink 1.5 liters of water per day, as dehydration of the body can affect the emotional state not in the best way. Try to reduce the consumption of coffee, tea and cola. Strange as it may seem at first glance, in large numbers they have a depressive effect.
5. Do not skip breakfast, it gives the necessary energy for the whole day. If you do not eat anything in the morning or grab a bun with coffee on the go, the body will not get the necessary nutrients and will be sluggish. In this case, during the day you will necessarily want to have a snack, eat something sweet and high-calorie, and this will provoke swings in blood sugar and energy recessions. The ideal breakfast consists of fruit, cottage cheese or yogurt and dried fruits.
6. Instead of three plentiful meals, it is better to plan 5-6; be sure to add a light lunch and snack, and at night drink a glass of milk or yogurt. So you will avoid the attacks of hunger, and the vital energy will be maintained throughout the day.
WHERE TO ENSURE ENERGY?
Vitamins and minerals play a major role if it is a positive mood and a joyful attitude! The main way to improve mood and well-being is a sufficient amount of these substances in the body.
Vitamin C is necessary for the assimilation of iron (very important for a positive attitude), it is found in citrus, kiwi, pineapple, parsley, broccoli and pepper.
Vitamin E and selenium: help the body cope with physical and emotional stress. Sources: wheat germ oil, cereals, eggs, spinach, soy, onions, tuna, tomatoes.
B vitamins help to get energy from the sugars that come with food, especially vitamin B12, which helps concentration and mental balance. Sources: brewer's yeast, algae, meat, seafood, dairy products, eggs, wheat sprouts.
Magnesium, calcium and zinc are trio for fighting the blues. Magnesium is known as a mineral anti-stress, improves mood, helps the absorption of calcium, turns sugar into energy. Sources: cereals, seafood, black chocolate, soy, almonds and walnuts. Calcium gives strength, and zinc increases concentration of attention and improves memory.
Potassium: plays an important role in the work of the nervous system. Contained in potatoes, bananas and other fruits.
Iron: it is necessary to supply the tissues of the body with oxygen. The disadvantage provokes fatigue. Sources: mussels, meat, liver, spinach, dried apricots, oats.
10 PRODUCTS FOR WOMEN
Oranges. When you are under the influence of stress, the defenses of the body noticeably decrease, which affects both physical and mental well-being. In such a period, it is especially necessary to recharge with vitamin C, the lack of which causes depression. Oranges are rich in this vitamin, as well as folic acid and other substances necessary for the nervous system.
Honey. This remedy has traditionally been used to combat stress, and also to improve the work of the heart. In honey, organic phosphates are in excess, which regulate the heart rhythm and promote blood circulation. I Bananas. This fruit is rich in vitamin B6, necessary for the production of serotonin. They have a lot of magnesium, potassium and fiber.
Bow. In its raw form, the onion acts excitingly, not to mention that cutting it is far from the most pleasant procedure. However, if you add it to the soup or the second dish, it will give all its soothing properties. Onions help to relax the muscles.
Leaf salad. In folk medicine, it is considered a sedative. In the Middle Ages it was used as a substitute for opium. A plate of green salad with olive oil for dinner will overcome insomnia.
Milk, cottage cheese and yogurt. Dairy products contain acid, which improves the production of serotonin, a hormone of happiness. In order not to overload yourself with extra calories, choose low-fat options.
Apples. Very easily digested, especially if there are them on an empty stomach, balance the level of sugar in the blood and charge with energy. No wonder the English proverb says: one apple a day - and no problems!
Cocoa. Some studies show that this product increases the production of serotonin, a hormone that regulates mood. Cocoa causes positive emotions and activates the brain.
Red fish. It is known to contain omega-3 fatty acid. Scientists have proven a direct relationship between her deficiency and depression.
Strawberry. It contains soluble fiber, which helps digestion and regulates blood sugar, significantly reduces irritability.
HEALTHY MENU.
Breakfast options
Tea with skimmed milk + 50 grams of cottage cheese + 1 peach
Cocoa with milk + 2 kiwi
Tea with lemon + toast from grain bread with honey + 2 pcs. dried apricots
Coffee with skim milk + oatmeal
Herbal tea + muesli with milk
Lunch options
1 apple
1 fat-free yogurt
1 glass of freshly squeezed orange juice
1 banana
200 g strawberries
Lunch options
Green salad with olive oil + steamed salmon with boiled rice
Vegetable soup with spinach + chicken breast baked with apple
Stewed veal + green beans + 1 orange
Green salad with onion + small piece of pork + 1 banana
Fish soup + lentils with rice + 2 tangerines
Options for an afternoon snack
A glass of tomato juice + 6 pcs. almonds
1 yogurt + 2 pcs. oatmeal cookies
1 apple + 4 walnuts
1 glass of pineapple juice + 50 grams of cottage cheese
2 kiwis
Dinner options
Salad from tomatoes (3 tomatoes, 20 g onions, olive oil) + scrambled eggs with zucchini + 1 pear
Trout baked with mushrooms + steamed broccoli + 1 apple
Spinach with ham + veal fillets + 1 yogurt
Ragout of zucchini with tomatoes + cod for steaming + 1 kiwi
1 piece of chicken + boiled potatoes + 3 pcs. prunes