
Da ostanete MLADI i ZDRAVI, jedite OVE NAMIRNICE
Lekari i nutricionisti se slažu da hrana koju svakodnevno konzumiramo ima presudan značaj za naše zdravlje i utiče na proces starenje – može da ga ubrza ili uspori.
Pratite sledeće savete kako biste što duže ostali mladi i zdravi
Potrebno je unositi dovoljnu količinu antioksidanasa, koji će zaštititi ćelije od oštećenja, budući da oksidacioni procesi izazivaju starenje organizma,. Neki od njih proizvode se u organizmu (enzimi i proteini), a druge je potrebno unositi hranom (vitamini C i E, karotenoidi i flavonoidi).
Vitamin C
Je najpoznatiji antioksidans. Efikasno sprečava štetno dejstvo slobodnih radikala, zaustavlja starenje i otklanja posledice prekomernog izlaganja sunčevim zracima.
Vitamin E
Njegova osnovna uloga je zaštita hormona, enzima i ćelijskih membrana od agresivnih supstanci. Ovaj vitamin čuva srce i krvne sudove, ali i druge važne organe.
Najbolji izvor vitamina E jesu:
- semenke suncokreta,
- hladno ceđena ulja,
- jezgrasti plodovi i
- soja
Vitamin A
je snažan antioksidans koji štiti vid, smanjuje bore i sprečava razvoj kancera.
Ima ga u:
- ribljem ulju,
- mesu,
- telećoj džigerici,
- jajima,
- mleku i mlečnim proizvodima, kao i u
- drugim namirnicama životinjskog porekla.
U povrću se vitamin A nalazi kao provitamin u obliku beta-karotena prisutnog u:
- mrkvi,
- krompiru,
- spanaću,
- lubenici,
- paradajzu i
- raznom voću i povrću žute i crvene boje.
.
Ugljeni hidrati
takođe doprinose podmlađivanju organizma, pa što češće treba konzumirati:
- integralne žitarice,
- jezgraste plodove i
- semenke
Ove namirnice obiluju i vlaknima koja sprečavaju opstipaciju, nastanak hemoroida i hipertenziju, a pritom detoksikuju celokupan organizam. Kompleksni ugljeni hidrati prava su riznica fitohemikalija, koje sprečavaju nastanak artritisa, raka i srčanih oboljenja, bora i staračkih pega.
.
Kako biste što duže ostali mladi i zdravi, trebalo bi da se pridržavate
sledećih uputstava:
- Konzumirajte samo namirnice koje nisu tretirane pesticidima i ne sadrže konzervanse, emulgatore i veštačke boje.
- Pijte dovoljno vode i jedite namirnice bogate vlaknima, kako bi proces detoksikacije organizma tekao neometano.
- Jedite što više svežeg voća i povrća, jer ćete samo na taj način organizam snabditi neophodnim mineralima, vitaminima i enzimima.
- Ostavite pušenje, a konzumiranje alkohola svedite na najmanju meru. Takođe, potpuno izbegavajte gazirana pića.
- Spavajte 7 do 9 sati dnevno, kako bi organizam imao dovoljno vremena da se odmori i regeneriše.
- Recite ”NE”slatkišima isvim namirnicama koje sadrže rafinisani beli šećer i belo brašno, kao iobrocima u kasnim večernjim satima.
- Redovno vežbajte i što više boraviote napolju, na svežem vazduhu. Vežbanje podstiče i poboljšava rad srca, pluća i mišića, kao i protok krvi kroz celi organizam.
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