tailieunhanh - Save Your Brain: The 5 Things You Must Do to Keep Your Mind Young and Sharp_12

Tham khảo tài liệu 'save your brain: the 5 things you must do to keep your mind young and sharp_12', kỹ năng mềm, kỹ năng tư duy phục vụ nhu cầu học tập, nghiên cứu và làm việc hiệu quả | Critical Area 5 Nutrition 149 volume of food consumed while eating this carbohydrate. The effect can differ for individuals as well as a person s metabolism can vary from day to day. Nevertheless the general rule is that the higher the glycemic load in a meal the higher the likelihood that insulin will increase and can result in a negative situation of high blood-sugar levels in the body and brain. Such high levels of blood sugar predispose the body to diabetes and increased risk for brain dysfunction from stroke hypertension and dementia. Fructose a component of the polysaccharide glucose by itself has been shown recently to have a deleterious effect on insulin s utilization within the body. More research is needed but knowing that pure glucose is not in itself advantageous except for calories added fructose is considered by many to be ill-advised. However the glucose and thus fructose too in fruits and vegetables which are surrounded by many important antioxidants are not to be equated with pure added sugars in food. Why Because fruits and vegetables are the main sources of micronutrients a separate category which I ll tell you about later on. Specific sources of carbohydrates to include in your brain health diet Rye grain Other whole grains with fiber Oats Dried beans and lentils Nuts Barley 150 Save Your Brain Protein Getting adequate protein is essential for a healthy brain. However proteins in food are often accompanied with fat. In general the higher-quality proteins which are considered complete proteins and have all amino acids present are from animal sources whereas lower-quality proteins lacking some or significant amounts of essential amino acids generally come from plant sources. However plant sources can complement each other when eaten in combination. Examples are legumes with grains nuts or seeds. Also grains low in one amino acid are complemented well when consumed with milk which is higher than other foods in the specific amino acid that most .