They say that man is what he eat. Contrary to popular belief, vegetarians, and vegans can obtain all the necessary nutrients. Not necessarily the protein is obtained only from animal products, though it is essential for a person's body. To a large extent the skin, bone, hair, and nails are composed of proteins. Here's what else you should know about the vital ingredient:
1. Need more protein. According to Professor Donald Lyman most people need additional protein. Daily dose of 56 grams is not always enough. Benefit from the adoption of more protein not only affects the muscles. Protein dulls hunger and can help prevent obesity, diabetes and heart disease.
According to Professor Mark Tarnopolski man needs 0.77 grams of protein per pound of body weight. So a 90-pound man should consume about 80 grams of protein per day. In case you are trying to lose weight, you must increase more the daily dose of protein. The less calories you consume, the more calories should come from protein.
2. The protein may be different. Many foods, including nuts and legumes can provide the necessary protein intake. The best sources of important ingredient, however, dairy products, eggs, meat and fish. It is possible to build complete protein from plant foods by combining legumes, nuts and grains in one meal or over the course of one day. If one accepts only vegetable proteins, it must increase the quantity of at least 20%.
3. Protein intake throughout the day. At any time, even when your body is at rest, it continues to synthesize the protein. Consuming at least 30 grams of the ingredient causes a burst of synthesis that lasts about 3 hours. It is important, however, at what time of the day taking the most protein. If it is evening, you should allocate consumption throughout the day, otherwise you leave very little time to nourish the muscles. People who start their day with a protein breakfast, take 200 calories less during the remainder of the day.
4. Workouts required fuel. Everyone who trains knows that you need to take protein to nourish muscle recovery. Experts recommend dividing the daily dose into two - the first 30 minutes before a workout, and the second - 30 minutes after her. Proteins are very important when lifting weights, because if they are missing, the exercise has almost the opposite effect.
Milk is defined as a natural and healthy drink because it contains nutrients such as calcium, vitamin D, phosphorus and others. These substances help to build bones and teeth and improves the condition of the muscles and blood vessels.
Milk is a natural food and drink that is rich in carbohydrates and proteins. Low-fat milk contains many nutrients, but less calories. Milk has a low sodium content, which is important for the normal blood pressure.
One of the most important ingredients in milk is calcium. It plays an important role with regard to the bones and teeth. If a person is getting enough calcium, the risk to develop osteoporosis.
Calcium has more muscle, blood and intercellular fluid. Throughout our body strives to maintain a balanced level of calcium. If a imbalance and decrease in the levels of calcium, our bodies obtain it, it pulls from the bones.
According to Dr. Wendy Basilio milk is not only useful, but also helps to reduce weight. It provides not only a wide range of nutrients, but also replace some high-calorie drinks. About 12% of the calories we eat come from sodas or fruit juices. If you replace them with milk, will automatically reduce your calorie intake.
How much milk do we need?
According to Dr. Basilio's nice every day to drink three glasses of low-fat or skim milk. They are sufficient to obtain 100% of the necessary calcium, 75% of vitamin D, and other essential nutrients such as protein, potassium, phosphorus, vitamin A and 12.
Which is better for muscles - yogurt or cottage cheese?
On the one hand, yogurt is full of calcium, especially in comparison with curd and also contains potassium (great for recovery after exercise) and carbohydrates.
On the other hand, the curd is made of the principle of the cheese-like a big mess with milk enzymes and treated with necessary leaven. Other cheeses are drained, pressed and allowed to ripen, but only curd is drained and washed. Most potassium is lost as well as whey protein, casein protein but remain intact.
Winner: Curd - technical knockout in the eighth round!
The reason: The reason lies in nutritional value. One cup of cottage cheese contains a whopping 28 grams protein, and a glass of milk contains just 12 grams.
Yes, most of the whey in the curd is lost, but that it is a fantastic source of casein, a slow protein that prevents catabolism for long periods of time between meals and overnight. For this reason, we recommend a cup of cottage cheese before bed. It is rich in glutamine, which increases the levels of growth hormone. As for the yogurt they eat it before training in combination with spoon whey protein.
1. HERPES
People with this virus or similar chronic infection tend to 26% more to give lower scores in tests of memory, compared with people who do not have such infections.
Long-term infection burden the immune system and injure blood vessels leading to the brain. The result is reduced mental capacity. It is still not clear how to deal with these effects once and for all, but with mental exercises and antiviral medications can reduce the damage.
2. Low levels of Vitamin B12
According to researchers at Rush University, the lack of this vitamin allows dangerous to introduce amino acids in large amounts into the bloodstream, where it struck down the arteries, thus reducing blood flow to the brain. This is easy to fix by taking eggs, beef, milk and seafood, as these foods are good sources of B12. If you are taking a multivitamin is also an option, as most of them contain more than 3.2 micrograms, which is the recommended amount per day.
3. Stress
Many of us happens to us we can not remember all the tasks that we have for the day. But a serious life of constant stress can cause long-term memory problems. Czech study showed that jobs that run under great stress increase the risk of dementia by 35%. Inflammation, which increases in response to stress hormones accelerate aging of the brain.
The diet should not be followed beyond 14 days may be repeated after a break from one to two months.
Yogurt dinner shrink abdomen and removes venous edema. Milky diet menu is very easy to follow. Before each meal, drink a glass of water of 200 ml.
Breakfast: yogurt, 1 baked apple tea with honey
Lunch: 200 g nonfat cottage cheese, 1 cup skim milk
Dinner: 1 boiled egg sandwich on whole grain bread, tomato and cucumber
Snack: 1 apple, 100 grams of yogurt
Milky diet for losing weight:
First day: 5 boiled potatoes and 3 cups low-fat yogurt
Second day: 100 grams of boiled chicken, 3 cups low-fat yogurt
Third day: 100 g boiled beef and 3 cups low-fat yogurt
Fourth day: 100 grams of boiled fish and 3 cups low-fat yogurt
Fifth day: fruits and vegetables and 3 cups low-fat yogurt
Six days: only yogurt
Seventh day: only mineral water
The diet is not recommended for people with excess stomach acidity. Diet is strong and can remove about 5 kg with her, but will probably feel weak. Drink vitamins will not interfere with your daily responsibilities.
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