Very soon students will begin to gnaw granite science. From what they eat, will directly depend on the ability to remember, concentrate and analyze. To load not exhausted nervous system of the child and does not affect the brain, you must know what products and in what quantity should be included in the diet of the student. We were told about this Lyudmila Denisenko, independent nutritionist and member of the European Association for the study of obesity.
- WATER: 1-1,6 LITERS A DAY
The human body consists of 60-85% water and the brain is more than 90%, so the lack of water especially affects the status and functions of the brain.
Watch for your child to drink clean water at the rate of 30 ml per 1 kg of body weight of the child (a day), 30 minutes before eating or 1.5 hours after. You will also be sure to let the water out: the rule should be to not drink in one gulp in the morning and then in the evening, and evenly throughout the day: the only way pridetsya dehydration.
- BREAKFAST: PORRIDGE MADE FROM GRAINS
The human brain “eats” only carbs, and healthy — complex: they are digested slowly and therefore maintain glucose levels stable for several hours. A good source of carbohydrates — cereals from whole grains: buckwheat, brown rice, millet, wild oats. These cereals rich in magnesium: he will support the child’s brain is under high mental stress.
- EGGS: THE DIET MANDATORY
Protein eggs are a great source of amino acids, which, among other things, strengthen the eyesight. And the yolk is rich in antioxidants necessary for healthy nerve cells. Also the yolk, thanks to the useful substances, maintains the health of blood vessels, including the brain, and helps to build nerve cells. Even in the yolk rich in vitamin D, one of the properties which prevent fatigue. The eggs cooked quickly, and permanently leave a feeling of satiety. Thus, eggs – a great Breakfast for students before class.
- KISLOMOLOCHNY: 200 ML DAILY
Average fat: not fat-free foods, but not from the market. They are rich in calcium and this mineral regulates the transmission of nerve impulses.
In addition, kislomolochny heals the intestine, and only when the normal microflora is possible the synthesis of vitamins of group In, necessary for brain and nervous system in General. In addition, the toxins being absorbed from the intestine into the blood, poisoning the life of the whole body, including the brain. So, for his good works need probiotics.
- MEAT AND FISH: 2 TIMES A WEEK
Menu student meat should be 2 times a week for 50-100 g fish — as much 2-3 times a week. This is the minimum for that, and for the other. In these products, in particular, contain essential amino acids, primarily tryptophan, phenylalanine and leucine. They are extremely important for the renewal of the cells of the brain and its normal functioning.
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In addition, proteins are the building material for brain cells. If you short-change them “bricks”, the first child would be difficult to think, and then a chronic lack of protein can lead to ailments and even diseases. Priority low-fat varieties: chicken, veal, rabbit.
- FRUITS AND VEGETABLES: 200-300 GRAMS PER DAY
That’s the minimum! More than half of the natural vitamins must be in raw form: fiber and pectin in them also heals the intestines.
In addition, the fruit is a source, though fast, but natural of glucose, and it is “fuel” for the brain. Of the fruit to give the child dried (prunes, apricots, figs), some 30 to 40 g, for example, as a snack at recess.
Vegetables is a natural blend of minerals, ensuring the normal operation of the brain. And these boiled and baked vegetables, as carrots, beets, and any legumes that supply the brain with glucose. Plus, they are rich in potassium and magnesium, responsible for the energy saturation of the nerve cells.
- NUTS/SEEDS: 30-40 GRAMS PER DAY
In addition to polyunsaturated fatty acids, nuts and seeds (always raw) rich in vitamins C and b, which are necessary to maintain the health of brain cells, to accelerate conduction in the nerve endings and improve supply to the brain
oxygen.
- UNREFINED OIL: 2 TABLESPOONS A DAY
Senior students — 2 tbsp Better — flax, pumpkin, olive, mustard. Spread their use to a few times — for example, adding oil to salads.
In addition, for the good work of the brain must be normal its blood supply, and therefore the condition of blood vessels and good blood. This requires omega-3 fatty acids. They are found mainly in fatty fish, but there are in vegetable oils.
