Good For Diet - Facts

All the people who are trying to lose weight usually avoid foods rich in carbohydrates and fats. But, make no mistake. Not all foods containing carbohydrates and fat makes you fat. Here are 9 foods that are always identified as a destroyer diet but can actually help you lose weight.

1. Wheat bread

    When trying to lose weight, bread probably did not occur to you as the right food choices. This is because the bread is rich in carbohydrates. But, make no mistake. High-quality bread rich in fiber, and minerals and vitamins with a low glycemic index. That is, this bread will not increase blood sugar levels which can lead to weight gain. If you want to lose weight, be sure to choose the bread is 100% whole wheat or whole grain.

2. Peanut butter

    Rich in fat and calories? Actually, those who ate peanut butter is more likely to lose weight and keep it off than those who follow a strict low-fat diet. Research from Purdue University, as quoted by FoxNews website indicates, men feel fuller after eating the sticky snack.
 
3. Coconut

    Although coconut contains saturated fat, coconut oil can increase your metabolic system and help you lose weight. Coconut oil does not raise cholesterol levels. In addition, coconut oil shown to reduce symptoms of digestive problems.

4. Cheese

    Cheese can lose weight because calcium. Studies have shown, adults who are overweight decreased significantly more weight after following a diet high in dairy products than those who do not. On the other hand, the cheese is usually high in fat and salt.
 
5. Ice cream

    When the diet though, you do not have to avoid desserts. In contrast to other frozen desserts, ice cream does not contain fat, but still creamy taste.

6. Nuts

    Nuts may be rich in fat, but the fat is good fat. In addition, nuts are also rich in fiber filling. So, there is no harm in using beans as a snack.

7. Eggs

    Over the years the ongoing debate about eggs: is it good to eat or not? However, research has proven that eating eggs in the morning was excellent. This is because eggs are rich in protein, which will keep you full longer.

8. Red meat

    You do not need to stay away from red meat just because you're on a diet. Lean meat contains the same amount of saturated fat with chicken.

9. Caffeine

    Caffeine increases blood pressure and heart rate are certainly not good for people who have heart problems. However, some studies show that caffeine speeds up metabolism and suppress appetite. Surely not the coffee that contain lots of sugar and cream. Choose black coffee.

Lower Bad Cholesterol

Lifestyle is one of the risk factors associated with cholesterol that can be changed. One of the changes in lifestyle that is easy to do is to choose the right food intake.
There are several types of foods that effectively increase the good cholesterol (high-density lipoproteins / HDL). HDL function remove excess cholesterol from cells and arterial walls and bring cholesterol back to the liver for disposal. Therefore, it takes awareness early to start picking out healthy foods consumed.

Reduce saturated fats
One trigger an increase in the amount and type of cholesterol is saturated fat. Food of animal origin, such as milk, cheese, meat, margarine, or cheese, usually contain saturated fats. But there is also material of plant foods containing saturated fats, such as coconut oil or palm oil.

Soybean
The US Food and Drug Administration recommends the consumption of at least 25 grams of soy protein per day to reduce cholesterol. There are many options available soy-based foods around us, ranging from tofu, tempeh, soy milk up.

Expand fiber
Research has shown that consumption of nuts every day for six weeks can reduce cholesterol by 10 percent.
Soluble fiber in water inhibits the absorption of cholesterol in the intestine that help lower the amount of cholesterol in the blood. Soluble fiber can be found in wheat, brown rice, beans, apples, carrots, and most of the vegetables and fruits.

Consumption of fish
Research shows omega-3 fatty acids found in fish, especially fish like salmon can help lower bad cholesterol and raise levels of good fats, as well as lowering triglycerides. The American Heart Association recommends eating at least two servings of fish a week.

Avocado
Avocados are a good source of unsaturated fats which can help increase good cholesterol while lowering bad cholesterol. Avocados also contain beta-sitosterol can reduce the absorption of cholesterol from food. However, avocados contain high calories, 300 calories and 30 grams of fat. Because the consumption of this fruit as a substitute for other high-fat foods.

Garlic
For hundreds of years garlic has been used by various cultures in the world. Egyptian tribes insert garlic in their diet to increase stamina.
In the modern world, the researchers managed to find out the benefits of garlic to lower cholesterol, prevent blockage of blood vessels, reducing blood pressure, and helps the body fight infection. Recent research says these ingredients prevent plaque in the arteries at an early stage, also called nano plaque.

Spinach
These vegetables are rich in lutein, a yellow pigment that is also found in green leafy vegetables and egg yolks. Reputation lutein in maintaining the vision has been well known. Recent research shows that foods rich in lutein also protects us from heart attacks by forming a protective layer of the arterial wall cholesterol attack.

Tea
Tea, whether taken in cold or hot conditions, antioxidants, flavonoids. Studies show tea also keep blood vessels relax and prevent blockage. Flavonoids in tea also showed could prevent the oxidation of bad cholesterol which causes the formation of plaque in artery walls. This powerful antioxidant may also lowers cholesterol and blood pressure.

How to cultivate
No less important in keeping cholesterol levels remained normal food processing. Although the food is selected lower cholesterol, when cooked with oil containing saturated oils, nonetheless it contains a high cholesterol diet.
Suggested food processing is the way steamed, roasted, or boiled. When you are accustomed to fried foods, reduce the portions or choose how to cook with frying oil taking in small amounts.

6 Tips to Eat Vegetables although not Like Vegetables

Vegetables are one of the most healthful foods claimed. The problem is, what if you do not like vegetables?
You will lose the benefits of healthy components such as fiber, antioxidants, and a variety of other powerful phytochemicals found in vegetables.
So, what should you do? Here are some simple tips that can help you meet your intake of vegetables.


1. Add the vegetables to the food you love
Maybe you hate vegetables but very like lasagna. So, you can create primarily to chop vegetables such as spinach or carrots cooked in your favorite lasagna. Do not forget to include all the vegetables that you might like (tomatoes, spinach, mushrooms, broccoli, asparagus) into omelets that you create. In this way, you can enjoy favorite foods while getting healthy benefits of these vegetables.

2. Mix into soup
Do not forget to add vegetables to your favorite soup. Vegetables will feel different after combined with your favorite chicken soup. By doing so, the original flavor you do not like can be masked.

3. Tuck into a salad
Fill your salad with vegetables that you like (you can at least tolerate). You can choose or combine various jensi vegetables including cucumbers, carrots, beans, onions, beets, tomatoes, broccoli or cauliflower. You can also use spinach instead of lettuce leaves.

4. Serve raw
For those of you who do not like vegetables, raw grain can be more appetizing. Raw vegetables usually have a milder flavor than cooked vegetables. In addition, the texture is crisp, perfect for those who do not like the food mushy.

5. Mix into spaghetti and pizza
Almost everyone loves pizza and spaghetti. Therefore, both of these foods is a good place to sneak vegetables. Choose vegetables that are favored by members of your family (onions, broccoli, celery, carrots), then cut into small pieces and add to spaghetti sauce. The smaller size, its presence will be unconscious. Vegetables can also be topping your pizza. You can combine fresh vegetables such as tomatoes, onions, mushrooms, or spinach leaves that have been cut.

6. Drink in the form of juice
In the form of juice, of course, you can consume more in a shorter time. If still having trouble, you can combine them with fruit (eg carrots combined with mango or orange juice)

Food Capable Detoxification

A variety of complex chemical reactions continuously take place in the body. This process produces waste that must be removed. Trash chemical processes including substance of drugs and harmful substances are inhaled from the environment also accumulates in the body, but need to be removed. How to? One is by eating diet foods that can prevent the formation of toxins and help her out. Following a diet that can help you fight the formation of toxins in the body.

1. Vegetables
Be sure to consume at least one pint of these vegetables (including broccoli, cauliflower, beet, vegetables cabbage, radish, lettuce, and cabbage) every day. It is better to replace fatty snacks with raw vegetables that have been cut.

2. Consumption of garlic and onion
Do not forget to eat onion and garlic every day, either as a flavor enhancer in the main menu or consumed raw sandwich joint. This meal serves to increase the activity of enzymes that help the excretion of toxins from the body. By doing so, the process will be faster poison expenditure. Try to eat 2-5 cloves of garlic every week. Ideally, garlic can be consumed every day.

3. Fish
Do not forget to consume oily fish such as tuna, salmon or sardines at least 2 times a week.
Meat and poultry. Choose lean meat and poultry, consumption in small portions, reduce the frequency of consumption of meat-based foods, and consider how to cook it. Red meat if cooked with high temperature will produce toxic substances known as amines (Haas) and polycyclic aromatic hydrocarbons (PAHs). Both of these substances harmful to health. In addition, meat and smoked fish is also a source of toxins known as nitrosamines. These chemical substances will then be converted into more toxic substances again by an overactive detoxification enzymes.

4. Protein plants
Start eating more protein than animal protein plant. You can get protein from foods such as milk, eggs, tofu and organ meats such as liver containing less or even no toxic heterocyclic aromatic amines (HCA-toxin). Try using soy products ranging from seeds, milk, cheese and tofu.

5. Grains and beans
Seeds such as sunflower seeds, pumpkin seeds or sesame seeds and nuts are a healthy snack option in addition to yogurt and fruit.

6. Eggs
Boiled egg can be a good source of protein, easy to carry, inexpensive and can be used as a snack and contains very little or some are not containing heterocyclic aromatic amines (HCA).

7. Meat and vitamin C
Avoid smoked fish and meat as much as possible. But if you have to eat them in a certain event, make sure accompanied by high doses of vitamin C (lemon juice or tomato), which help neutralize the effects of nitrosamines.

Pills Weight Loss, Is it safe?

For those who are overweight and feel less time to exercise and too lazy to do the diet, weight loss pill is often a tempting option. Especially with alli has presence, weight loss drug that got the green light from the FDA. This drug has been granted permission on the market and allowed for those aged 18 years or older. Does this guarantee that alli 100% safe to use?

According to Donald Hensrud, MD, a preventive medicine and nutrition specialist at Mayo Clinic, Rochester, Minn., Alli can not be allowed to work alone. The use of these drugs, should be combined with a diet low in calories and fat, as well as sports.

How does alli work?

Alli weight loss by reducing fat absorption by the small intestine. That is, will reduce the number of calories you eat.

Lipase, an enzyme present in the digestive tract, helping to break down fat from your diet into small components. That would be used or stored as energy. And alli works by paralyzing the work of lipase. Therefore, would prevent the enzymes break down fat while in the digestive tract. This undigested fat will then be entered into the small intestine and is discharged through the exhaust system.

Alli is used in conjunction with foods that contain fat, with a dose 3 times a day. Seeing how the alli work, it helps if you consume no more than 15 grams of fat in one meal. Eating fat in large quantities will bring undesirable effects, such as the desire to defecate suddenly, diarrhea and flatulence.

How Alli can help you lose weight?

Alli can help you lose weight, but the amount will not be too much. Alli can lose weight just a little more than the weight loss with diet and exercise alone.

What are the side effects?

When using alli, you will experience changes in bowel cycle. In addition, other side effects include abdominal bloating and dirt are removed oily, diarrhea, more often waste large, and difficult to control bowel movements. This cycle changes caused by the fat is not digested that moves through the digestive system. You can limit these side effects by applying a low-fat diet. But you should not need to use alli if a healthy weight, or impaired absorption of food.

How long should use alli?

According to a statement from the manufacturer, weight loss will occur within the first 6 months. However, many people who use this drug claim to lose weight but gain weight back so stop using this medication.

If you must use this medicine, make sure you do all the other businesses including exercise, dietary changes and adjust lifestyle factors that can lead to weight gain. "Alli, is not the answer to losing weight and only supplement, and not to replace diet and regular exercise, "says Hensrud, as quoted mayoclinic site.

Calorie restriction Vs Exercise

Which is best, limit the amount of calories or doing physical exercise? According to Donald Hensrud, MD, a preventive medicine and nutrition specialist at Mayo Clinic, Rochester, Minn., Consume fewer calories through diet changes, appear to be more effective in weight loss compared with exercise or physical activity. However, he explained, physical activity is also very important in weight control.
Key to lose weight, bright Hensrud, is to burn more calories than the calories you eat. 3,500 calories, he said, is equivalent to 0:45 kg of fat. Therefore, if you want to lose weight by 0:45 kg, you have to burn more than 3,500 calories. if you cut 500 calories from your diet usually every day, then you will lose weight by 0:45 kg within a week (500 calories multiplied by 7 days = 3,500 calories).
Exercise when combined with calorie restriction will help you lose weight faster. Physical exercise can help burn excess calories that you can not reduce through diet alone. In addition, exercise also bring positive benefits, including improving mood, strengthens the cardiovascular system and lower blood pressure.
Exercise also can help you maintain your weight. The results of the study, was quoted as saying mayoclinic show, they were able to maintain their weight for a long time turned out to perform regular physical exercise. While those who lose weight through a strict diet or drastically reduce the amount of calories, for example, from 400-800 a day, will return to experience weight gain in a short time. Possible within 6 months after they stop dieting.
How about you? You certainly want to maintain an ideal weight for a long time. Therefore, it does not hurt to combine a healthy diet with physical exercise. By doing so, you will get your dream body shape as well can maintain health in general.

Cholesterol Causes Senility

Dementia or memory loss turned out to be something to do with blood cholesterol levels. Research experts from University College London and the French institute INSERM, indicating, low levels of good cholesterol (HDL) in the blood can make you prone to dementia and Alzheimer's.

In the two types of cholesterol, known medically as the type of good or High Density Lipoproteins (HDL) which protects the heart from damage, and bad cholesterol or low density lipoproteins (LDL), which increases the risk of suffering from heart disease. In experiments, HDL also serves to suppress levels of LDL by sending of cells and blood vessels to the liver or liver.

In a study of 3,673 waiters in the UK, the experts found that low HDL levels associated with increased risk of experiencing memory loss. This influence is specifically looked when HDL in the blood decreases between the ages of 55-60 years in which this will increase the likelihood of dementia by 61 percent.

Good and bad cholesterol can actually be controlled with a healthy diet and exercise. Consuming small amounts of alcohol can also raise levels of HDL, while consuming whole grains and fish oil can help the production of good cholesterol.

Research, published in Arteriosclerosis, Thrombosis and Vascular Biology: Journal of the American Heart Association, indicating the low HDL at the age of 55 years increases the risk of dementia by 27 percent compared to those of HDL cholesterol is high.

Those aged 60 with low HDL levels have a 53 percent likelihood memory problems. Researchers also found that the use of statin drugs to increase HDL or LDL lowering is not associated with impaired memory.

"HDL cholesterol can affect the memory because it has a function as an anti-inflammatory and antioxidant. Many other studies on the relationship of fat and memory in elderly focuses on the amount of total cholesterol or LDL cholesterol because of their status as a risk factor that has been tested for blood vessel disease . The results of our study showed that HDL is important for memory. Therefore, the doctor and the patient must be vigilant and monitor their HDL levels, "said lead researcher Singh-Manoux.

Reduce Heart Attack and Stroke with Diet

Research in Chicago found evidence that the recommended diet for lowering blood pressure can reduce the risk of heart attack and stroke. This study was followed by 88,000 healthy women aged nearly 25 years. The researchers examined the woman's food choices and see how much you suffered a heart attack and stroke. Those who have the result (result) good is the women who followed the diet recommended by the government to reduce high blood pressure. The plan, called the DASH diet (Dietary Approaches to Stop Hypertension) includes fresh fruits, vegetables, whole grains, low-fat milk, and vegetables contain lots of protein than meat.

Women with diets that about 24% have a lower risk of experiencing heart attack and 18% less likely to have a stroke than other women. Each 2 of 5 women aged 50 years in the United States has the potential to experience the heart and blood vessel disorders that include heart attacks and strokes. Previous research shows that diet can help children prevent high blood pressure and cholesterol, both of which can cause a heart attack.

The latest research is published in Monday's Archives of Internal Medicine. Approximately 15,000 women in the study followed the diet can lower blood pressure. They eat two times servings of fruits, vegetables, and wheat compared with 18000 other women who followed a diet that ordinary American women. Although this study only to learn about women, Fung said that man can obtain the same advantages with this approach. This study is limited because only women can follow the diet for 24 years. Due to the limitations, Dr. Laura Svetkey, director of the Hypertension Center at Duke University said that the study provides good research results in the long term derived diet high blood pressure reduction.

Food Lowering Cholesterol

Lifestyle is one of the risk factors associated with cholesterol that can be changed. One of the changes in lifestyle that is easy to do is to choose the right food intake.

There are several types of foods that effectively increase the good cholesterol (high-density lipoproteins / HDL). HDL function remove excess cholesterol from cells and arterial walls and bring cholesterol back to the liver for disposal. Therefore, it takes awareness early to start picking out healthy foods consumed.

Reduce saturated fats
One trigger an increase in the amount and type of cholesterol is saturated fat. Food of animal origin, such as milk, cheese, meat, margarine, or cheese, usually contain saturated fats. But there is also material of plant foods containing saturated fats, such as coconut oil or palm oil.

Soybean
The US Food and Drug Administration recommends the consumption of at least 25 grams of soy protein per day to reduce cholesterol. There are many options available soy-based foods around us, ranging from tofu, tempeh, soy milk up.

Expand fiber
Research has shown that consumption of nuts every day for six weeks can reduce cholesterol by 10 percent.

Soluble fiber in water inhibits the absorption of cholesterol in the intestine that help lower the amount of cholesterol in the blood. Soluble fiber can be found in wheat, brown rice, beans, apples, carrots, and most of the vegetables and fruits.

Consumption of fish
Research shows omega-3 fatty acids found in fish, especially fish like salmon can help lower bad cholesterol and raise levels of good fats, as well as lowering triglycerides. The American Heart Association recommends eating at least two servings of fish a week.

Avocado
Avocados are a good source of unsaturated fats which can help increase good cholesterol while lowering bad cholesterol. Avocados also contain beta-sitosterol can reduce the absorption of cholesterol from food. However, avocados contain high calories, 300 calories and 30 grams of fat. Because the consumption of this fruit as a substitute for other high-fat foods.

Garlic
For hundreds of years garlic has been used by various cultures in the world. Egyptian tribes insert garlic in their diet to increase stamina.

In the modern world, the researchers managed to find out the benefits of garlic to lower cholesterol, prevent blockage of blood vessels, reducing blood pressure, and helps the body fight infection. Recent research says these ingredients prevent plaque in the arteries at an early stage, also called nano plaque.

Spinach
These vegetables are rich in lutein, a yellow pigment that is also found in green leafy vegetables and egg yolks. Reputation lutein in maintaining the vision has been well known. Recent research shows that foods rich in lutein also protects us from heart attacks by forming a protective layer of the arterial wall cholesterol attack.

Tea
Tea, whether taken in cold or hot conditions, antioxidants, flavonoids. Studies show tea also keep blood vessels relax and prevent blockage. Flavonoids in tea also showed could prevent the oxidation of bad cholesterol which causes the formation of plaque in artery walls. This powerful antioxidant may also lowers cholesterol and blood pressure.

How to cultivate
No less important in keeping cholesterol levels remained normal food processing. Although the food is selected lower cholesterol, when cooked with oil containing saturated oils, nonetheless it contains a high cholesterol diet.

Suggested food processing is the way steamed, roasted, or boiled. When you are accustomed to fried foods, reduce the portions or choose how to cook with frying oil taking in small amounts.

Slim Secrets of Japanese Woman

One great if you think that Japanese women slim because dieting
desperately. Instead, they are just obsessed with food. The Japanese are even referred to as food utopia. Along the road or in a grocery store, a variety of food for sale. But if they are so happy to eat, how to stay slim, healthy, and long life? Apparently, the secret behind the kitchen Japanese women.

Secret 1:

Japanese daily menu consists of fish, soy, rice, vegetables, and fruit
Classic home-style Japanese dish consisting of grilled fish, a bowl of rice, vegetables, a serving of miso soup, fruit slices as a cover, and a cup of hot green tea. Fish and soy consumption rate in Japan is very high. They also crazy about fresh vegetables. Their favorite was the broccoli, bean sprouts, cabbage, and highly nutritious seaweed.
Including rare meat consumed. And when used as a main dish, meat cut thin and served tipis- moderation. Because the Japanese dish is low in fat (especially saturated fat) and higher good fats, such as omega-3 fats from fish. They also rarely eat fast food. Milk, butter, cheese, and pasta sometimes served at home, but not abundant.

Secret 2:

Japanese women eat in small portions
Since childhood, the Japanese people accustomed to eat in small portions. There is a proverb: 'Hara hachi bunme', which means 'eat up to 80% of full course.' They also eat slowly, not in a hurry, because every bite should be enjoyed. Each dish was served in a small dish or bowl. In addition to reducing the size of food portions, this way also beautify the look of the dish.

 

Secret 3:

Japanese food is very light
Rather than frying or grilling food in the oven, Japanese women prefer steaming, stir frying, boiling, or baking in the pan bumpy. The advantage, of substances in foodstuffs is not damaged. Moreover, Japan is also famous for its raw foods, such as sashimi. In addition, Japanese food is not much use seasoning, cream, or sauces. 'Mission' major Japanese food is more emphasis on the natural beauty and color, as well as let the original flavor of food out. Instead of using animal fats, butter, or oil are 'heavy', Japanese women used to cook with a little canola oil or dashi (broth of fish and marine plants).

Secret 4:

Rice
As in Indonesia and other Asian countries, Japan is also a fan of the rice. However, the portions are not excessive. By eating rice, they can avoid eating too much bread or sweet snack. Long ago, the Japanese are eating more healthy brown rice because it is high in fiber. Over time, they switched to white rice. However, recent trends show Japanese women began to return to the red rice. In restaurants and grocery stores, brown rice and brown rice more easily found.

Secret 5:

Japanese women is always a healthy breakfast
In Japan, the breakfast is the most important, even the portions are often greater than
lunch or dinner. Every morning, thousands of Japanese women prepare breakfast for myself and family. Classic Japanese style breakfast consisting of green tea, a bowl of rice, miso soup with tofu and onions, seaweed (nori), and a little omelet or a piece of grilled fish. The breakfast menu could provide enough energy and nutrients are high. In addition, breakfast will prevent excessive for lunch.

Secret 6:

Japanese women happy snack ... but in a special way
Although always eat healthy food, Japanese women was also like snacking. They Are
fond of chocolates, pastries, ice cream, rice crackers, and red bean cake. However, they do not snack constantly. In addition, the portions too small. Cakes in Japan mostly indeed small (3 square centimeters) and packed one-on-one. Thus, Japanese women used to eat one or two cakes only and keep the rest to be eaten later. In a department store in Tokyo even exist Bank Brown, who received a brown deposit, and store it in a certain temperature. Chocolate can be taken whenever you want.

Secret 7:

Japanese women have a 'special relationship' with food
Japanese women are not happy dieting. Not because their daily food already healthy, but because they have their own point of view in terms of food. They do not associate food with fat or slim body problem. In contrast, Japanese women have a 'healthy relationship' with food. They enjoy a variety of food and not dizzy limit what can be eaten and are not, or are fattening and not. Do not think the Japanese woman's body slim and healthy just because of genetic factors. Research Menzies School of Health Research in Australia proves that the Japanese people who apply the Western lifestyle, at-risk of heart disease and cancer.

Secret 8:

The Japanese are a lot of walking
For the Japanese, have your own car it will drain the cost is very expensive. Therefore, they walk from the station to the train station, and at a fairly high speed. By doing so, they always burn maximum calories.

Serotonin benefits for Diet

High levels of serotonin cause someone to be relaxed, lazy, and sleepy. This explains why some people like to drink coffee after eating carbohydrates, in order to stay awake. While low serotonin will cause 'cravings' heavy for food. Not surprisingly, the low-carb dieters often 'tortured' with cravings that can not be arrested.

Women are more sensitive to changes in serotonin than men, says Catherine Christie, Ph.D., RD, a nutrition specialist in Jacksonville, Florida. "When low levels of estrogen and progesterone is high, too low serotonin levels. This is what makes her carbohydrate cravings at certain times of the menstrual cycle.

"This also occurs in the pre-menopausal, when estrogen levels slid down. That is why, at this time the weight goes up. This has been demonstrated by several studies that show a direct relationship between obesity due to overeating with decreasing levels of serotonin.

One solution to overcome the problem of low levels of serotonin are doing a planned and controlled pause while on a diet. Namely, back to eating 'normal' as before on a diet. Generally, with a gap of 1-2 times a week, the weight will come down, but the mood remained stable.

Here is a tip that you can optimally utilize serotonin in the diet:

1. Begin breakfast with a menu rich in protein, which will give you energy, but still help you lose weight. At three o'clock the next morning tea, a snack made from carbohydrates will raise serotonin levels, so you do not feel tired, hungry, and restless until noon.

2. The same pattern can you do for lunch, afternoon tea, dinner, and evening snack - if necessary. Night snack rich in carbohydrates is important for women who have trouble sleeping. Drink warm milk can also, because milk contains carbohydrates in the form of milk sugar lactose alias.

3. If a snack lunch makes you sleepy, add hard cheese (cheddar, american cheese, swiss cheese), or peanut butter. Can also be replaced with yogurt.

4. For those who are accustomed to an active, so as not to be affected by the relaxing effect of carbohydrates, eat complex carbohydrates from whole grains, nuts or dried legumes, fruits, and vegetables. Do not forget the protein, which is necessary for growth and repair of muscle cells, as well as a little fat to induce satiety and for skin health.

5. Sugar, sweets, and pure flour can trigger insulin release quickly, so that serotonin also rose. However, blood sugar will go down again quickly. Better eating complex carbohydrates, because serotonin will rise slowly, while blood sugar levels remain stable.

6. Vitamin B6, B12, and folic acid helps manufacture serotonin. The third deficiency of this vitamin join lowered mood, cause cravings, and depression. Needs about 6 micrograms of vitamin B12 per day, but is expected to adults only eat half.