Intelligent Nutrition

Tryptophan and carbohydrates humorous

Of the various neurotransmitters, serotonin plays a major role in mood. She is also known as substance "magic" and "sedative" that improves mood in general, especially in people with depression.

Brain levels of serotonin are dependent on the intake of dietary sources of tryptophan (an amino acid precursor of serotonin) and carbohydrates.

Sources of tryptophan: lean meats, fish, milk and nonfat yogurt, white cheese and lean, nuts and legumes.

Sources of carbohydrates: breads, wholegrain cereals, graham crackers, pasta, brown rice and wild fruits, vegetables and dark chocolate (in moderation).

Proteins that give joy

The process of digestion of proteins provides amino acids for our body to form its own proteins. An amino acid known as tyrosine is related to the production of dopamine and adrenaline, both neurotransmitters that promote alertness, the "peak" and joy.

Tyrosine Sources: fish, lean meats, skinless poultry, eggs, legumes, nuts, milk and nonfat yogurt, low-fat cheeses and tofu.

The day our daily calcium

Daily calcium should be part of the menu of men and women and thus ensure healthy bones and teeth and even "break" extra doses of humor!

Sources of calcium: milk and nonfat yogurt, cheeses.

Magnesium, the major contributor of calcium

Besides being the developer Calcium, Magnesium is also involved in regulating levels of serotonin.
Participates in energy production, muscle contraction, maintenance of normal cardiac function and the transmission of nerve impulses.

Sources of magnesium: tofu, soy, cashew, tomato, salmon, spinach, oats, brown rice.

Selenium, a mineral masterful

According to the researchers, this suggests that selenium has a large stake in the mood. People who have a lack of selenium are more depressed, irritable and anxious.

Sources of selenium: Brazil nuts, walnuts, almonds, tuna, sunflower seeds, wheat, fish. (2 Brazil nuts daily, providing 200 micrograms of selenium safely).

A good Brazilian coffee

3-4 coffees throughout the day, you can prevent depression, aid in memory and alertness. The brewed coffee in filter paper is more suitable. Existing substances in the grain that can increase cholesterol are retained in the filter.
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