Foods rich in dietary fiber boost immunity
A sufficient amount of fiber will restore the intestines, which help to improve the flow of blood through them, and poisons will be collected and discharged through the chair. Hectic pace of life, bad habits and junk food drastically endanger health. One of the ways to preserve health foods are a dietary fiber recommended by nutritionists. Although there are many, the most important for the human body are those that have beneficial effects on metabolism and helps digestion and bowel movements. Diet rich in dietary fiber significantly affects the regulation of blood sugar levels and lowers the amount of triglycerides in the blood.
The vegetable fibers are cellulose fibers and shells. They include fruits, vegetables, and most of them are in the lining of cereals. The role of fiber to help digestion. If ingested food rich in fiber, it is digested for 14 hours, and if no fibers remain in the body for up to 48 hours. Where there are a lot of fiber, no fat or excess sugar. Fibrous foods are rich in carbohydrates and essential ingredients. A sufficient amount of fiber will restore the intestines, which help to improve the flow of blood through them, and poisons will be collected and discharged through the chair. The hoses will be created and antibodies that are important defenses. Therefore, fibrous foods protect against major diseases. Fiber from beans, beans, lentils, can successfully replace insulin, because they have the power to stabilize blood sugar and blood fats.
Fiber protects the body
Soluble fibers, which are available in whole grains, bran, beans, broccoli, carrots, red onion, broccoli real bugaboo for bad cholesterol. Fibers of apricot, orange or mango cleanse the blood vessels. If you use as a source of fiber, bran, you should know that it is necessary to enter the body enough water, because it will allow them to properly cleanse the body of toxins. Pectin is a soluble fiber are very important for the health of which is present in seeds and ripe fruits (apples, bananas, pears, prunes, apricots ...) and vegetables.
Two to three servings of fruit or high-fiber cereal daily diet can provide strong protection of the heart.
Experts warn that it is very important that you use a source of fiber, and emphasize that fiber from vegetables have a protective role in this regard. The latest study shows that with every additional ten grams of fiber a day can lower the risk of death from coronary heart disease by 27 percent, and the incidence by 14 percent. Three-quarters cup of bran and pears contain five grams of fiber, and a similar dose of oatmeal and an apple three grams. The researchers add that the so-called dietary fiber reduces the risk of heart disease in several ways, such as lowering blood cholesterol levels and blood pressure and improve insulin sensitivity.
The evil is in their absence
If they are not eating enough, there is the risk of many diseases: constipation (constipation), inflammation of the appendix (appendicitis), the projections in the intestines, stomach hernias, polyps, hemorrhoids, obesity, gallstones, ulcers, heart disease and blood vessels ... Dietary fiber has a dual role: mechanical and metabolic. It encourages faster movement of food and byproducts of digestion through the colon, and their removal from the body.
Sauerkraut, horseradish and lemonade for stronger immunity
Experts recommend vaccination against seasonal and swine flu, and they say that the condition of the body can be strengthened by using natural products and healthy eating
Gondolas with fresh fruit and vegetables in the shops, bottles of vitamins in pharmacies and herbal preparations and teas these days are the most wanted commodity. The fear of the emergence of a new influenza is largely present, so many stocks of dietary supplements to protect against the H1N1 virus. Experts say that immunity can further strengthen natural remedies and healthy eating. For defense against viruses recommended products based on honey, pollen, royal jelly and propolis, as well as those that can be made into the home industry. One of the more popular is the juice of carrots, beets, apples and lemons, and they recommended the "revitalization" drinks. On the wish list are foods and "shiitake" mushrooms, which are recommended by many international organizations as taking 50 grams per day of these mushrooms, either fresh or dried, boost immunity, cleanse the blood vessels promote physical and mental fitness, and have antiviral and antibiotic properties . The market can be found and preparation "immunostimulant" that its composition includes mushroom "kordyceps sinensis", which is a natural habitat in Tibet, Nepal and some parts of Japan. According to Dr. Mirjana Micovic pediatrician Health Center "Old Town", have been found positive components of this fungus, such as beta-carotene, vitamins E and CE, zinc, selenium, coenzyme paragraph 10 that positively influence the immune system. Therefore, "immunostimulant" acts as a natural antibiotic, increasing strength of the body's natural defense against viruses. - Excellent results are obtained and the product is "uno di gata", or as otherwise called "Cat's Claw", but you should use the original product that contains pure plant, to the effect that bolji.Ovaj product to be bought only in pharmacies. Experiences of experts say that it enhances immune function, helps digestion, boosts immunity, the body releases toxins - added Dr. Mićović.
Assistant Professor Vesna Dimitrijevic-Sreckovic, from the Institute of Endocrinology, Diabetes and Metabolic Diseases, says that there is an important role and a healthy, balanced, Mediterranean diet, which includes the use of plenty of fruits and vegetables, rich in vitamins and minerals, vegetable fats found in olive oil, and avoid frying food.
- Food should be stewed or barytes. Enter dairy drinks such as yogurt and low-fat white cheese, and fish and chicken. It is necessary to use a substitute for bread or polenta, spaghetti, beans, lentils, boiled corn and brown rice. Garlic must insert the food, because it is proven that elevates the immune system, and the menu is to be found and sauerkraut and horseradish - said Dr. Dimitrijevic-Sreckovic, adding that advises sipping lemonade several times a day.
In a study done by our interlocutors, found that garlic contains an enzyme antioxidant "glutathione peroxidase", which is reduced in obese people, those with metabolic syndrome, diabetes and hidden developed diabetes.
- It is a mystery why garlic is so good. At the same time, it is rich in selenium. Fresh almond is rich in essential amino acids that are important for optimal immunity. Body is required and zinc, an important mineral for stimulating an immune response. It is found in nuts, fruit, pumpkin seeds and root vegetables - said Dr. Dimitrijevic-Sreckovic.
When lifting the immunity and help "Echinacea" products: syrup and gel cap. According to Save the IAC, director of the Institute of Medicinal Plant Research "Dr Josif Pancic" for this purpose are good and marigold tea and tea for strengthening the immune system that incorporates origanijum, horsetail and nettle. Preparations, he added, based on traditional medicine and knowledge of previous generations.
Low temperature drying of respiratory mucosa, which becomes more susceptible to colds and flu, and closed ranks that has been declared an epidemic virus type N1H1, should further attention to the preservation of immunity in these winter days.
There are several ways to increase odbrambenost your body and improve the chances that do not come down with some infectious diseases.
In order not to infect any of the infectious diseases, the most important thing is to try to always have clean hands. The best would be that as soon as you get home, wash your hands with soap that has an active effect in killing germs. However, if you are out there, and you've just left the carriage and you want something to worry about eating, it's best to use an antibacterial gel to wash your hands dry, which can fit into a purse or jacket pocket, to quickly disinfect hands .
Of course, the most powerful disinfectant is Asepsol, which will effectively cope with most bacteria and viruses, and it can seamlessly daily use because it does not irritate the skin and will not damage the materials to which they apply.
Health comes from the "inside", so they sleep, moderate exercise and proper nutrition and healthy are very important factors for a strong immune system of the body.
That the immunity was satisfactory, as is the introduction of a number of minerals and vitamins that we are lacking during the winter months, and can compensate for the amount of effervescent tablets that are pleasant tasting and easily absorbed by the body.
However, the best way of vitamins eating fruits and vegetables, especially citrus fruits rich in vitamin C such as kiwi, oranges, lemons and grapefruit, from which you can make a nice fruit salad "grouted" honey.
Also, one of the defense mechanisms is the hot cup of tea, but the most effective is to drink it as soon as you enter a warm room. If you want to sweeten it, do it with honey, which is much healthier than regular sugar, but do not inject lemon in hot tea because so loses vitamin properties, but wait until the tea cools.
Honey instead of remedy
Teaspoon of honey has 64 calories, while a teaspoon of sugar has about 50 However, the sugars in honey and sensitive stomachs easily converted into glucose. Though honey has more calories than sugar, when consumed with warm water helps to build-up of fat in the body quickly digest. Also, in combination with honey lemon or cinnamon helps to lose weight easily. Some studies have shown that honey improves athletic performance, by maintaining blood sugar levels, which gives us strength during training and helps muscle recovery after exercise. Also, honey is full of vitamins and minerals, has antibacterial and antifungal effect, and it can be used as a natural antiseptic. Since it contains a substance which removes free radicals from the body, and honey helps boost immunity.
Tea is good for the heart and mood
According to recent research, it is good to drink eight cups of tea a day. Scientists say Britain's favorite drink to help fight heart disease, improve brain function and extends lifespan. Nutritionist Keri Rakston compared the results of 47 different researches and arrive at conclusions. She believes that the caffeine in coffee and tea reduces the risk of heart attack and encourages good mood. Optimal intake of caffeine for an adult is 400 mg per day, the equivalent of eight cups of tea or coffee four. Dr. Rakston believes that tea good for children, but it must be limited to 95 mg, that is, two small cups of tea.
Excessive cleanliness is not good for the immune system
Parents who allow their children to dig in the mud and eat food they dropped on the floor with colored immunity and greater protection from serious illnesses later in life, U.S. researchers said.
"Our research shows that a clean, ultra-hygienic, sterile environment early in life may contribute upalnin processes in the body later in life," said study author Thomas McDade of Northwestern University in Illinois.
"The immune system needs an active relationship with the environment in order to develop and excessive cleanliness deprive him important information that he need for this development," said McDade, who says his son gives to eat food that has been dropped.
Egg weight and kept melting immunity
Eggs, according to new findings, in the category of superfood because they can improve general health and are effective in the fight against excess weight.
Nutritionists say that eggs are one of the most nourishing foods, and to maximize the recommended one day. Scientists involved in the new research analyzed data from 71 studies to further study the nutrients eggs.
They found that the eggs are low in calories, are rich sources of protein and are full of important ingredients, especially vitamins D and B12, selenium ... The report states that the eggs of all protein sources, the richest combination of amino acids that is essential for the development of children and adolescents. The high level of antioxidants found in eggs means that also helps prevent the development of eye diseases.
- The health benefits of eggs are so great that it is no exaggeration to call them superfood. Not only are low in calories but are packed with hraljivih ingredients that are of key importance for a healthy life - she's a nutritionist Dr Carrie Rukston who led the research.
Eggs should especially eat younger people, people who do not drink milk as well as those who enjoy meat too, recommended by experts.
Noteworthy is the fact that the egg is important amounts of vitamin D, which is very important in strengthening the immune system and preventing various diseases, notably influenza and cancer, and just one egg contains 20 percent of the daily requirement for vitamin D. Eggs also play an important role in weight loss, and a medium-sized egg has only 80 calories.
An apple a day for a stronger immune
Eating one apple per day could increase the immune system of humans and reduce inflammation associated with weight gain and diabetes, according to a U.S. study.
Group of scientists from the University of Illinois found that it is a property that apples provide soluble fiber present in the fruit.
Experts believe that eating 28 to 35 grams of soluble fiber a day blagotovno effect on health.
These fibers have an anti-inflammatory effect and can enable better functioning immune system, and prevent the occurrence of colon cancer.
Soluble fibers are present in oats, barley, whole grains, nuts, carrots, lentils, citrus fruits, dried fruits, prunes, apples and strawberries.
Celery, for strong immunity
Celery in ancient Greece and Egypt was considered a symbol of happiness and beauty, but also an excellent remedy for the faint of heart. It is rich in medicinal substances such as vitamins C, K, B1 and B6, and folic acid and potassium.
He is known as a powerful aphrodisiac, and has a strong anti-inflammatory and antibacterial properties. This food has a special relationship minerals sodium and potassium, which stimulate the secretion of excess fluid from the body.
This is especially useful for people who suffer from frequent urinary tract infection, kidney disease, and for those prone to weight gain and the development of cellulite. In addition, it encourages the activity of white blood cells, white blood cells, and thus improves the immune system. Many folk medicines for colds and sore throats just include celery as the main ingredient and it does not hurt to include it in the spring diet.
For healthy bones, heart, brain and immune system
No person on rainy and cloudy days do not wants a bit of light and sun. Because then people are depressed, sluggish, grumpy, sleepy ... The presence of vitamin D in the body, which is formed under the influence of ultraviolet rays of sunlight, it is extremely important because it is responsible for the overall health of the body. The importance of this essential vitamin professor explains. Dr. Milos Žarković from the Institute of Endocrinology, Clinical Center of Serbia.
- Vitamin D is important for the entire body, but good for bone health. If it is not in sufficient quantities, occurs in children rickets and adult osteomalacia and osteoporosis, which causes bones to ozone. The deficit of this vitamin causes certain cancers, and causes an increased incidence of thyroid disease. Vitamin D plays a crucial role in the work of the five most important systems in the body. Unavoidable in the immune and cardiovascular system, pancreas, muscles and brain. This work is essential for the immune system's overall immunity. If it is not in sufficient quantities, the cardiovascular system also suffers, because it influences the development of hypertension. Optimal levels of vitamin D are also important for fertility, or fertility of a person. As for the presence of the pancreas, is needed to maintain good secretion (excretion) of insulin. The brain is important for optimal maintenance of the nervous system and the muscles.
* Is the deficit of vitamin D sporadic or common phenomenon?
- Vitamin D deficiency has been growing steadily. Even 64 percent of the world's population lacks this vitamin. There are parts of the planet where the deficit of vitamins present in up to 80 percent of people in Europe is 58 percent, but decreases as the depth goes south. Of course, this is understandable, given the amount of food and sunlight in the south of present throughout the year. Under the influence of ultraviolet rays, vitamin D is largely synthesized in the skin, but it is very much important that you take in the foods rich in this vitamin.
* What are the ingredients?
- The largest amounts of vitamin D are found in foods of animal and vegetable origin, eggs and fish. So we should be eating the yolk, rich in this vitamin. When it comes to fish, the salmon it has the most, and for those who for some reason it is not available, the menu should be found less fatty fish, such as tuna and sardines. For example, two small sardines meet ten percent of the daily requirement. Otherwise, the recommended daily allowance for vitamin D is 800 international units (IU). There are so many salmon weighs 80 grams, and one yolk contains 25 international units.
* How can a man be fitted with a sufficient amount of vitamin D?
- Considering the fact that most poor food with vitamin D, in consultation with experts, the food industry is increasingly produced certain items fortified (enriched) the sources. At
us to, for example, Imlek yellow milk (the yellow box is the part that is cut off when opening). Vitamin D is added to milk is a winning combination for the development and maintenance of healthy bones. Such milk or calcium-rich, providing optimal intake is important in childhood and adolescence, when bone development and the most intense of the whole organism. Lack of vitamin D adults can compensate for a variety of supplements, which can be obtained from pharmacies. But not on his own, but with prior consultation with a doctor. Also, one should not forget the beneficial effects of sunlight, so it takes more to stay in the open, but no exaggeration in direct sunlight.
In the liver and kidneys of vitamin D is converted to an active form, which is transmitted through the blood to the intestinal mucosa, which helps to create a specific protein that provides calcium absorption in the intestinal lining. Sunshine vitamin, as it is called, is required for the binding and absorption of calcium and phosphorus in the body, as well as for proper mineralization, growth and bone formation. If there is not enough, because of the bending leg bones get O and H form. Also, thanks to vitamin D and UV radiation, the concentration of inorganic phosphorus in serum was higher in spring and summer and lower in winter.
It is scientifically proven that people who have enough vitamin D in the body less prone to depression, anxiety, overeating, or sudden changes in mood. A sense of loss of strength, muscle weakness, insomnia or growth in children, are some of the symptoms of its deficiency in the body.
PREVENTING pancreatic cancer
Regular intake of vitamin D tablets or capsules, can significantly reduce the risk of developing pancreatic cancer, according to researchers at the University Nortčester in the U.S. state of Illinois. The same applies to prostate cancer, breast cancer and colon cancer. The same conclusion was arrived after extensive research, which included 120 thousand people. It was found that by taking the daily recommended dose of 400 units, the risk of developing pancreatic cancer is reduced by as much as 43 percent. Studies have shown that vitamin D blocks the spread of cancerous cells and tissues contain high levels of pancreatic enzymes to convert the vitamin into the active form. Finding may be of great importance, given the fact that this is a severe form of cancer with a poor prognosis in more than half the cases.
The most common deficit
In the world of the most common deficiencies of vitamin A, folate, and vitamin D, and they are due to the increased needs of people who are physically and mentally more burdened. But because of growing environmental pollution, altered diet, as well as smaller amounts of vitamins in foods in which they had previously gone. A lower them for cooking and industrial processing, which adversely affects their content.
VITAMIN OR HORMONE
Vitamin D is also called kalciferol or Cholecalciferol. While it is ranked among the vitamins, experts point out that it is a steroid hormone structure. Along with parathyroid hormone, vitamin D regulates the concentration of calcium ions in the blood plasma.
Vitamin D group includes seven vitamins that differ in structure. But when it is talked about in the narrow sense, it refers to a mixture of vitamin D2 (ergocalciferol) and D3 (cholecalciferol). Ergocalciferol is, in fact, from which emerges a provitamin ergosterol and plant origin, while the vitamin cholecalciferol creates 7 - dehidrokolesterol. They are recognized as white crystals, which is why the vitamin D insoluble in water, but it is in alcohol, chloroform and ether, which are volatile, as well as vegetable oils.