Nutritional supplements for improving memory - the right diet and exercise

May 9, 2012

 supplements improve memory
 Manufacturers of dietary supplements claim that their funds contribute to improve memory and brain function. Studies show that not all of these agents are effective for brain development. Maintaining blood circulation and cleanliness of the arteries appears to be the best way to ensure the health of the brain. Thus, a balanced diet rich in nutrients, antioxidants and healthy fats, along with taking vitamins and supplements, can ensure the proper functioning of the brain and protect against age-related memory problems.

 Nutritional supplements for improving memory - the right diet and exercise


Iron is essential for the functioning of the brain. Because iron is produced hemoglobin Hemoglobin: worse - low or high?  Hemoglobin: worse - low or high?
 That carries oxygen from the lungs to all other parts of the body, including the brain. Iron is also necessary for neurotransmitters associated with memory. Low iron levels can badly affect memory and mental abilities, even if you do not have anemia. It is proved that women with normal iron levels responded to twice the number of questions in the memory test than women with iron deficiency. After four months of taking iron supplements women who used to be iron deficiency, they showed the same good results in the test.

 Nutritional supplements for improving memory - the right diet and exercise


Antioxidants help the brain, providing a good blood circulation. Antioxidants also prevent age-related deterioration of memory, protecting brain from damaging free radical activity. Antioxidants include vitamins A, C and E. Fruits, vegetables, berries, saturated colors are rich in antioxidants Antioxidants: the truth about the notorious benefits  Antioxidants: the truth about the notorious benefits
 . You can also take antioxidants in the form of food additives Food additives - basic classification  Food additives - basic classification

 Nutritional supplements for improving memory - the right diet and exercise

Folic acid

The use of folic acid can protect you from Alzheimer's disease Alzheimer's disease - can be slowed down, it can not be cured  Alzheimer's disease - can be slowed down, it can not be cured
 . Researchers at Columbia University studied two groups of elderly people. In one of them used the supplementation of folic acid and food rich in these substances. People in this group was less susceptible to Alzheimer's disease. But studies are still ongoing.

 Nutritional supplements for improving memory - the right diet and exercise

DHA (docosahexaenoic acid)

DHA- is a type of omega-3 fatty acids. Brain cells are surrounded by fat and fatty acids. If you do not eat a sufficient amount of DHA, the body replaces it with other fatty acids - saturated and monounsaturated fats. But they do not provide as good neural connections as it is necessary for the good functioning of the brain. Experiments on mice have shown that those mice that were fed sardine fat (rich in DHA) maze were significantly faster than the mice that were given palm oil. Later, the researchers analyzed the brains of mice and found that those individuals who were fed fat sardines, had higher levels of DHA in the brain.

 Nutritional supplements for improving memory - the right diet and exercise

Physical exercise

In addition to supplementation to support the severity of the brain is recommended aerobic exercise. With age, blood vessels lose their elasticity. This weakens the blood circulation and reduces the flow of oxygen and nutrients to the brain. Aerobic exercise helps to cope with this problem by supporting the heart, muscles, and circulatory system. In addition, to improve blood circulation, give up saturated fats that clog arteries.

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  • memory

Fast and slow carbohydrates: what makes some carbs are better than others?

November 7, 2014

 fast and slow carbohydrates
 Although all carbohydrates are the fuel for living organisms, not all of them are burned at the same rate, and not all are equally useful - at least for people who want to lose weight. For example, a white rice glycemic index higher than that of honey, and hence it is processed more rapidly and causes a rapid increase in blood sugar levels. Therefore, honey can be called a slow carbohydrate than white rice. Why is that? To understand how to operate the fast and slow carbohydrates need to deal with their composition. The basic components of any carbohydrates are starch, sugar, or glucose.


The break down of Factors

That is how quickly the body breaks down carbohydrates depends on the following factors:

  • Type of starch

Starch is composed of glucose molecules linked in a linear or branched chain. Amylose - starch with linear chains of glucose molecules, the body is more difficult to break down, so the carbohydrates, which contain amylose, called slow (or complex). Starch branched-chain molecules - amylopectin, cleaved much faster, because these chains there are plenty of places for which can "catch" the enzymes to begin the process of recycling. Therefore, foods rich in starch of this type are referred to as fast or simple carbohydrates.

For complex carbohydrates include, for example, peas and lentils - these foods raise blood sugar levels Blood sugar - one of the main indicators of human health  Blood sugar - one of the main indicators of human health
   snail. Potatoes and pasta, on the contrary, leads to a sharp increase in blood glucose Glucose: The energy source  Glucose: The energy source
 . In general, the higher the amylose contained in the product, the slower it is digested.

Returning to the example of rice: it is well known that certain types of amylose rice contain more than others and, as a rule, the former are more useful. In general, the softer and more sticky rice after cooking becomes, the lower the concentration of amylose, and the higher its glycemic index. On the contrary, if the rice after cooking is relatively hard and crumbly, it indicates that it contains a lot of amylose and slowly, gradually increases the level of glucose in the blood. It is for this reason, brown, brown rice, doctors find it helpful and recommend to give preference to him.

  • Type glucose

Starch is composed of glucose molecules, but there are several types of sugar, which may comprise carbohydrates sucrose (cane, beet or table sugar), fructose (found in fruits and cereals), lactose (found in milk), maltose (particularly large its malt, but it is included in the composition and other cereals, and tomatoes).

Sugars contained in milk and other fruits are absorbed more slowly because they must first be processed into glucose by the liver. For the same reason they do not lead to a sharp rise in blood sugar levels Blood sugar - a very important indicator  Blood sugar - a very important indicator

Surprisingly, the pure table sugar is processed more slowly on certain products containing large amounts of starch such as bread and potatoes. This does not mean that sucrose is useful for humans. It has two main reasons: firstly, the use of large amounts of sucrose leads to increased levels of triglycerides in the blood, due to which an increased risk of serious heart disease Heart disease and heart attacks: that every woman should know  Heart disease and heart attacks: that every woman should know
 ; Secondly, it is very high in calories (only 55 grams of sugar contains 225 calories).

  • Temperature

All starches, regardless of their form linear or branched chains of glucose molecules consist of crystals which are insoluble in cold water. The most obvious example: if you put it in cold water potatoes or rice, their texture does not change. The high temperature in starch crystals can begin to dissolve. Thus, when you are cooking starchy foods, they absorb water and the body becomes easier for them to digest. The stronger seethe rice, pasta or other carbohydrate-rich foods, the faster after consumption will rise in the blood sugar level. If they are cool, starch may, in part, to return to its former structure. Therefore, you can call the hot potato carbohydrate faster than cold, although the difference is not as great as, for example, between potatoes (hot or cold), and brown rice.

  • Treatment

You probably noticed that sometimes brown bread is the same uniform and soft, like white bread, and sometimes it is more rigid and does come across quite strong grain and / or bran. These are called whole grain breads, and they certainly are slow carbohydrates. However, most types of flour used today, and especially with respect to white flour, quickly converted to glucose, resulting in the level of glucose in the blood increases. Of these types of flour are produced not only a loaf of bread and, but and many other products, such as corn flakes, popcorn, cookies, cakes, and so on.


Instead, carbohydrate-free and low-fat diet - a diet rich in carbohydrates slow

Experts have long noticed that the popular carbohydrate-free diets usually do not bring good results - stick them too hard, and after the diet, many people are frustrated and in a few weeks regaining lost weight. In the end, it has been proposed and studied in several studies so-called slow-carbohydrate diet. In one such study involved 23 people aged 30 years, suffered from obesity.

The subjects were divided into two groups. Members of the first group had to eat non-starchy vegetables, fruits, legumes, nuts and dairy products. Instructors also advised them to eat slow carbohydrates, proteins and healthy fats at each meal, load fill, allow yourself to snack when they experience hunger, and do not count calories. People in the second group stick to the traditional low-calorie diets, the amount of carbohydrates and fats that have been kept to a minimum. A year later, the weight of the subjects from the first group fell on average by 7.8%, while in the second group, the result was 6.1%. Moreover, the triglyceride level of the participants of the first and second group decreased respectively by 37% and 19%.

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  • carbohydrates