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19 foods that relieve stress without harming your figure
And, importantly, they do not harm the figure at all.
Somehow it just so happens that food that is truly enjoyable is usually harmful. Scientists say that sweet, fatty, salty foods act on the tongue in such a way that we feel powerful pleasure from them. On a subconscious level, we prefer just such food – it is programmed at the genetic level.
“If we live in a situation where there is a lack of positive emotions, it is tempting to compensate for the lack of positive by eating various nutritious and unhealthy foods. In this sense, food has an antidepressant effect. But an antidepressant is questionable, because it results in weight gain, ”says Vyacheslav Dubynin, Doctor of Biological Sciences (Moscow State University), a specialist in brain physiology.
According to the scientist, addiction to fatty and sugary foods forms something akin to addiction. You cannot call it narcotic, but nevertheless the positive emotions from such food are so powerful that the brain cannot resist it. But there are also foods that relieve stress and relieve depression without harming your figure.
Blueberries and blueberries
Anyway, berries. But blueberries are our favorite. It does not contain too much sugar, so it is quite suitable even for those on a low-carb diet. Blueberries are high in antioxidants that, among other things, combat the negative effects of stress. This berry is even recommended for the relief of PTSD. In addition, vitamin C, which is abundant in berries, copes well with the stress hormone cortisol, reducing it. Therefore, berries are happiness.
Yes, it smells. But it contains a lot of powerful antioxidants that tirelessly fight free radicals – particles that damage cells, causing various ailments and forcing us to age prematurely. One of the most beneficial substances in garlic is allicin. It stimulates the body’s immune system, which stress damages in the first place. It also serves to prevent cancer and heart disease. By the way, getting rid of the smell is very simple. When the dish is ready, place the minced garlic in it and cover with a lid. After a couple of minutes, you can eat – the aroma will remain, but only from food, and not from the mouth.
Beef contains many antioxidants, vitamins E and C, which are very beneficial for immunity and preservation of youth, and beta-carotene. Studies have shown that those who avoided beef were at increased risk of mental illness. Veal and beef also help regulate the levels of omega-3 and omega-6 fatty acids in the blood. In general, a good steak is a guarantee of peace of mind.
Yes, it’s all about vitamin C, which orange fruits are so rich in. It protects us from the stress hormone and prevents us from getting depressed. And it is also bright – after all, visual perception also matters. It’s not for nothing that orange is considered extremely positive. However, any citrus fruits can work as antidepressants: tangerines, grapefruits, sweets, pomelo.
It is unlikely, of course, that you will be able to indulge yourself with oysters every time something happens. But if you suddenly have such an opportunity, keep in mind: these seafood is good not only as aphrodisiacs! They contain so much zinc that you will definitely not be threatened with depression. In addition, they are usually served with lemon juice, that is, in combination with vitamin C, the magical properties of which we have already found out.
The point is not that this is the most dietary meat. And the fact that turkey contains tryptophan, which acts as a natural relaxant, so it is advised to eat turkey in the evening. This amino acid can also boost the production of serotonin. Therefore, you will definitely sleep happily, and dreams will be the sweetest. In addition, tryptophan relieves PMS symptoms, which are also stressful.
This fruit – yes, it is a fruit – has been singing odes tirelessly for years. It can be used to make amazing salad dressings, can be placed on toast instead of cheese, and its texture allows for anything. Avocado gives a feeling of fullness for a long time, contains a lot of folic acid, beta-carotene, B vitamins, lutein. It is thanks to this amazing cocktail that our nerves are relaxed and stress levels are reduced. But keep in mind: half an avocado a day is enough. Otherwise, it will not take long to recover.
Asparagus is delicious, low in calories and goes well with anything. It is also full of folic acid, which will help you stay calm and balanced during any nervous shocks. The fact is that this substance helps the brain to produce the hormone of happiness – serotonin. And a pleasant side effect is a vitamin charge and a feeling of fullness without unnecessary calories.
The omega-3 fatty acids found in salmon fish are good for everything: skin, hair, and joint health. And it doesn’t matter how exactly the salmon is cooked: stewed, baked, even canned or smoked. Although we are against the last two – too much salt. But few people know that omega-3s can significantly reduce stress levels. To feel this for yourself, you need to eat fish regularly – three times a week.
Yes, a banal mess. Its advantage is that slow carbohydrates are absorbed slowly, slowly, giving you energy gradually. And this is good not only for the figure, but also for the brain. When we are under stress, the brain needs nourishment. Ideally, it comes from healthy carbohydrates that stimulate the production of serotonin. Of course, the experience of fast carbohydrates like cakes and sweets is much brighter. But the effect of oatmeal is longer and more stable.
Spinach, Swiss chard, sorrel, parsley, Chinese cabbage – something like that should be in your diet every day. Leafy greens can literally give you an injection of happiness due to the folate they contain – a complex of vitamins, including folic acid. They affect the body’s production of dopamine and serotonin, without which happiness is not happiness.
Pistachios, walnuts and cashews
Pistachios are a great choice. They are the easiest to dose. If only because you need to peel off the shell, and this is laziness. Pistachios are able to lower blood pressure, which usually rises during stress. Cashews, in addition to being a great combination of protein and healthy fats, are also high in zinc. And a lack of zinc can lead to increased levels of anxiety and even depression. Walnuts contain alpha-linoleic acid and polyphenols, which help prevent memory impairment. And even, according to some reports, they slow down the aging of the brain. And at the same time they improve the mood right now.
Some even eat it instead of apples, but this is the highest degree of enlightenment. But they’re right: pepper has so much vitamin C that it can stifle cortisol production in the bud. But it is quite difficult to fight the stress hormone: its effect on the body lasts for a long time. Bell peppers can also help reduce anxiety levels. In general, it’s time to love him with all your heart.
Dark is important. It contains a substance that helps the brain produce anandamide, an organic compound that reduces pain and prevents depression. It has an amazing effect on a person: the level of stress decreases, and, on the contrary, the mood rises. There may even be a slight euphoria. It also contains important antioxidants. Another magical property of chocolate is that it is able to reduce blood pressure. But that doesn’t mean you got the green light to eat tiles a day. Cell, maximum two.
Chamomile tea soothes, it has been known since the century before last. An infusion of chamomile flowers reduces anxiety even in those undergoing treatment for clinical anxiety. Chamomile also helps to relax and sleep well. Green tea contains the amino acid theanine. Firstly, it serves to prevent cancer, and secondly, it stimulates the brain, increasing mental activity and performance. And they also lose weight from green tea.
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You have a date for the evening. But the boss suddenly flooded you with reports that urgently need to be done. What will you do?
I’ll try to do both things in one evening.