Monthly Archives: March 2021

Ayurvedic remedies for digestion

Author: | Category: Fitness

According to the teachings of Ayurveda, almost all ailments appear due to digestive problems. With proper functioning of the digestive system, many diseases can be prevented, and diseases that have already appeared can be eliminated.

Digestion Normalizing Drugs

Herbalax . It is considered a natural remedy based on medicinal plants to improve bowel function. The drug is a mild laxative providing easy and timely evacuation of intestinal contents. The herbs in it soften stools and relieve acute and chronic constipation, giving a person a feeling of comfort and excellent well-being. They also reduce bloating and colic.Herbolax Herbolax Himalaya.jpg

When cleansing the intestines, the water-salt balance is not disturbed. Herbalax can be used in combination with other agents to eliminate excessive gas production. The drug can be used for a long time. It does not cause physiological dependence and addiction.

The tool is used for:

invasions of helminths and protozoa;
preparation for a radiological examination of the abdominal cavity;
chronic constipation;
difficult bowel movements after surgery;
constipation with bloating and colic.
Subject to the conditions of admission, there are no side effects.

Pudin Hara. It is a popular Indian drug. It is composed of peppermint and spice oils. The tool is used if the stomach hurts, it relieves flatulence, restores the intestinal microflora.

Flatulence is a very unpleasant symptom, often requiring long-term treatment. Folk remedies, which contain components of herbal origin, have long proved to be an excellent therapy without side effects. Pudin Khara.jpg

It is a natural preparation with no contraindications. Pudin Hara is able to quickly relieve colic, flatulence, cramps and stomach pain. The product protects against infections, normalizes the microflora of the stomach. The drug must be in every person’s medicine cabinet. After consuming unhealthy food or poor quality water, the stomach can “break down”. In such a situation, Pudin Hara can become your indispensable assistant.

Healing herbs can most effectively get rid of flatulence and normalize bowel function.

The drug is prescribed in the presence of colic, cramps, abdominal pain.

Bael. Since ancient times, Bael’s fruits have been used for dysentery, diarrhea, cholera, since they normalize digestion, improve the absorption of food, and are characterized by a carminative effect. The plant is a therapy in the presence of intestinal ulcers, has anti-inflammatory, anthelmintic, antiviral effects, prevents viral diseases of the gastrointestinal tract.

Various parts of this tree, as well as its extracts, are used for medicinal purposes. Bael is characterized by laxative, astringent, carminative properties, normalizes digestion. The drug is used for injections of poisonous fish, dangerous snake bites, intermittent fever, indigestion. In addition, it is antiviral, antibacterial, hypogenic, anthelmintic, which also stimulates the heart.Bael Himalaya

The drug is taken to solve the following problems:

with intestinal spasms;
impaired digestion;
helminthic invasions;
diarrhea;
colitis (inflammatory processes in the large intestine with various diseases) caused by flatulence, accumulation of toxins and mucus in the intestines;
with low digestibility of food;
as a complex therapy for viral diseases;
with spills of bile, jaundice, improves the functioning of the liver;
with fermentopathy (diseases or pathological conditions caused by the absence or impairment of the activity of various enzymes) in diabetes (characterized by strong hypoglycemic activity);
in the form of complex therapy for viral diseases;
increases appetite, aids digestion;
it has a strong anthelmintic effect;
the remedy reduces Kapha dosha and Vata, balances Pitta dosha.
Bael should not be taken by children under the age of fourteen.

Digestion is a vital process that can be a hassle for anyone. These include heartburn, constipation, diarrhea, bloating, and other signs of intestinal resentment.

According to Ayurveda, digestion is a process that maintains the physical health of a person, influencing the development of his consciousness. Digestion of food also determines our quality of life.

 

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30 Mar 2021

Ayurvedic remedies for hair growth

Author: | Category: Health

Ayurvedic remedies for hair growth

Many of us associate health with longevity, endless energy, good looks, and well-being. But in order to realize all these benefits, it is not enough just to diagnose diseases in oneself in a timely manner and treat them. The secret to true health is balance. Ayurveda helps to achieve it. It is an authentic Indian healing system that is more than 5,000 years old. 

When compared with Western medicine, in which the advantage remains with injection therapy, Ayurveda is based on the use of various herbs and extracts. In addition, massages, yoga, and a diet depending on the constitution of the body play an important role in it. This approach is unique in that it involves the effect on the entire body as a whole. At the same time, the teaching focuses on each system and organ separately.

Thick hair in Ayurveda is considered one of the main criteria for assessing health. Their beautiful appearance or dullness and severe loss can be a wake-up call that cannot be ignored.

Ayurvedic preparations that promote hair growth

Keshkuntal. It is a unique Ayurvedic remedy that enhances hair growth. It contains a complex of herbs that improve the structure of the curls, fill them with all the necessary vitamins and other useful substances. After using this drug, the hair gains health, density, and strength.

Keshkuntal restores hair, promotes hair growth, protects against hair loss. It consists exclusively of plant and mineral components. Due to constant stress, malnutrition, anxiety, side effects of drugs, poor ecology, and other factors, the curls become weak and begin to fall out.

The most common hair problems are dandruff (seborrheic dermatitis), baldness, brittle hair, split ends, and early gray hair. It is necessary to treat such symptoms from the inside. External therapy does not give the desired quick results. Keshkuntal nourishes the curls, gives strength to the growth of new hair follicles.

Bringaraj, which is in preparation, accelerates hair growth, protects the body from aging, and rejuvenates bone tissue. It makes curls strong, strengthens teeth, improves memory, hearing, and vision. It is an invaluable source of calcium, without which strong and healthy hair cannot be grown.

The ayurvedic drug improves metabolism, rejuvenates the body, tones it up, strengthens the nervous system, promotes the rapid healing of micro-wounds. This remedy is taken by people suffering from cirrhosis, dysentery, insomnia, all kinds of skin diseases, mental disorders, and much more.

Properties possessed by the product:

  • it treats hair loss (baldness);
  • promotes their growth;
  • makes curls strong and shiny after perm and dyeing;
  • improves their structure, eliminates fragility and split ends;
  • the drug removes dandruff;
  • eliminates premature gray hair, by increasing the amount of melanin, accelerates hair growth, restores their natural shade;
  • gives curls a beautiful shine, soft silkiness, and a healthy appearance.

The tool is used for:

  • insomnia;
  • baldness;
  • early gray hair;
  • hair loss;
  • the need for a rejuvenating effect;
  • the importance of toning the body;
  • needs to improve metabolism;
  • the need for anti-febrile action;
  • hemostatic;
  • healing;
  • the importance of strengthening the nervous system.

A contraindication to admission is the presence of individual intolerance to the constituents of the drug.

Trichup. This is an Ayurvedic remedy that activates hair growth and protects them from hair loss. The product is known for its powerful herbal and mineral complex, consisting of herbs and minerals commonly used to care for curls.

It also contains muktashukti basma and bhringaraj, which make hair thick, healthy, improve its structure and accelerate growth.

What effect does the indicated remedy have?

  1. Trichup normalizes hair growth.
  2. Stops their loss at different intensities.
  3. Even “dormant” bulbs are activated.
  4. Improves the structure of curls.
  5. Increases their density.
  6. Prevents breakage and tangling of hair.
  7. Eliminates scalp flaking, dandruff, and itching.
  8. Makes curls silky and shiny.
  9. Very useful as an additional mineral supplement for general body support.
  10. By stimulating the production of melanin inside the hair follicles, it restores hair growth, restores its natural color instead of gray hair.

Trichup is used for the following actions:

  • against beriberi;
  • gray hair;
  • to restore damaged hair;
  • in the absence of shine curls;
  • if the hair is dry and brittle;
  • grow slowly;
  • with alopecia;
  • intense hair loss.

According to Ayurveda, curls are the litmus test of the human body. They show our actual emotional and physical state. It is believed that an experienced physician is able to diagnose a patient simply by looking at his hair. Many factors affect the health of curls. The main ones easily undermine health and spoil the appearance of the hair.

The same negative effect can be achieved by using low-quality care products. Today there are a huge variety of chemicals that are composed of harmful substances. As you know, unhealthy curls split and break all the time. In such cases, effective Ayurveda preparations come to the rescue. 

 

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27 Mar 2021

First time to yoga: what a beginner needs to know

Author: | Category: Yoga

Beginners have a hard time everywhere. And newcomers to yoga are no exception. They worry, worry and constantly doubt everything. And this is completely natural, since life is literally turned upside down. To make life easier for beginners in yoga, we decided to write this article. It is for those who go to yoga for the first time, as well as for those who are interested in questions about what yoga mats are, what to wear for yoga and what to take with you.

We go to yoga to become healthy, beautiful, more conscious. Do not think that on the very first day you will be required to sit in the lotus position and tie a knot. Everyone here is beginners. Therefore, cast aside all doubts and fears, and forward to the world of yoga! We offer you a short excursion called “everything about yoga for beginners.”Tights for women Miss Incredible plum YogaDress

The first thing you need to pay attention to is the yoga “wardrobe”. If you do not know what clothes should be for yoga, then remember, in principle, everything you know about ordinary clothes. Have you noticed that yogis’ clothes are usually very simple, without unnecessary details? Choose a simple style, but get clothes made from natural fabrics. If your yoga style involves frequent practice of inverted postures, then the outerwear should be more tight-fitting.

The next important question for beginners is the rug. Yoga assumes the presence of a mat under your body, which will protect you from the cold floor, create the softness necessary for your hands, and also come in handy for comfortable performing asanas. It will provide a secure grip on your hands and feet and will absorb sweat. In the classroom, you will definitely be provided with a rug. However, if you are serious about getting into the practice, you should still get your own rug. It will be more hygienic and practical. You can always buy yoga mats (St. Petersburg and other cities of Russia) in the online store, where they will be happy to answer all your questions and help you make the right choice.

Now that you are already equipped, you can safely go to yoga for the first time. Try not to overeat or drink a lot of water before class. It is much more comfortable to practice on an empty but well-fed stomach. Yoga mat Flower

You should not use perfume before going to a yoga studio. Do not wear jewelry that could injure you while performing asanas. And be sure to turn off your phone so that it doesn’t distract you or those around you from your practice.

It is better to come to class early. So you can calmly change and be able to mentally prepare.

If you have any serious medical conditions, be sure to inform your teacher about it. If he allows you to start practicing, lay out a rug and first just sit quietly, breathe and relax, getting ready for the class.

 

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23 Mar 2021

EXPOWER VOL. 2.0: HARMONY OF BODY AND SPIRIT

Author: | Category: Fitness

ExPower vol. 2.0 is a system of exercises that allows you to correct muscle imbalance through functional loading that forms balance and flexibility. ExPower vol. 2.0 improves the quality of body movement, the work of muscles, joints and the cardiorespiratory system, increases endurance and relieves psycho-emotional stress.

ExPower training vol. 2.0 allows you to achieve a balance in the development of the right and left halves of the body, which reduces the risk of injuries to the musculoskeletal system. Exercise forces the body to adequately respond to any changes in the environment and is aimed at working with superficial muscles and deeply lying stabilizing muscles, which make it easy to hold the body in any position.

“First of all, we are aimed at improving people’s health, and this is precisely the functional load. To restore the body to harmony, all-round flexibility, balance and strength, we use the so-called functional exercises. Functional – because they are designed to restore the functions inherent in a healthy body, ”comments Irina Troska, fitness director of the federal chain of fitness clubs X-Fit.

ExPower training vol. 2.0 is designed for 55 minutes. Cardio and strength training with additional equipment is added to the functional intervals. For cardio, elements of martial arts are used: kicks, hands, knees, elbows, complex movements, defensive techniques.

“The peculiarity of this workout, which makes it unique in its kind, is the work on the ground. We use modern wrestling techniques: grappling, jiu-jitsu, freestyle wrestling and judo. All these types contain a large number of leading and preparatory exercises for mastering the technique and improving the physical qualities of those involved. We borrowed these exercises and projected them into our workout, which led to the combination of cardio and functional work in one module. In the power unit, we use additional equipment in the form of mini-barbells, ”says Ilya Frank, an expert and coordinator of the martial arts network.

ExPower vol.2.0 is suitable for intermediate to advanced training. Training involves strict adherence to the execution technique, frequency, diet and drinking regimen. For exercise, you will need high-sided sneakers and outdoor sportswear to prevent heatstroke. Training is contraindicated for epilepsy, diabetes mellitus, serious injuries and diseases of the joints and spine, as well as for diseases of the cardiovascular system.

 

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16 Mar 2021

TOP 8 HEALTHY DRIED FRUITS

Author: | Category: Food Facts

The encyclopedia says that dried fruits are a variety of fruits dried in the sun or in special dryers with residual moisture not exceeding 20%. Today their popularity is higher than ever – they have become a full-fledged part of everyday and sports nutrition.

(more…)

 

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13 Mar 2021

HOME FITNESS: STEP BY STEP

Author: | Category: Fitness

If you make a list of the most popular words of our time, one of the first places in it will probably take “fitness”. The very fitness for which we choose a club for a long time and meticulously, without hesitation, we buy an annual subscription and several times a week with a titanic effort of will force ourselves to get up and go to the gym.

Which is better: a fitness club or classes at home?

Previously, there were sports and physical education in our country. They learned about the existence of fitness in the USSR only in the late 80s. Gaining momentum every year, today it has become not just a fashionable hobby, but a part of modern life. Fitness is necessary for everyone! – the advertisement of sports clubs assures. Fitness is health, slimness and good mood – instructors repeat. Wait a minute! – says a potential fitness lady and voices her “buts”:

  • Going to the gym regularly takes too long
  • The subscription is too expensive
  • And in the end, it’s too crowded – I’m shy

For those who associate training in the “gym” more with stress than pleasure, it is time to think about home workouts. The advantages of self-study in a familiar environment are obvious:

  • You can manage the time by making a schedule convenient for you
  • You save a lot on subscriptions
  • You will have to pay only once – for sports equipment for the home
  • It will become much easier to study with your favorite music and alone.

Thus, without leaving your home, you can achieve results no worse than in a fitness club. The main thing is to do everything right:

  • First of all, assess your capabilities and set goals
  • Create a workout plan using specialized literature and Internet resources
  • Reconsider your diet and decide on a diet
  • And finally: buy a simulator

Pushing the limits: aerobics and anaerobic training

Before starting classes, we recommend that you thoroughly study the types of workouts. There are many more of them than a beginner thinks. For example, we have all heard a lot about aerobics and are practically unfamiliar with the so-called anaerobic training. The aerobic method or aerobics is training in which the oxygen consumed is sufficient to energize the body. As a rule, these are long-term sessions of low and medium intensity. Aerobic training is a good place to start with fitness. The anaerobic type is a workout, usually of high intensity and short duration (a few minutes), in which the body experiences short-term oxygen deprivation. With short-term exertion, breathing and heartbeat become more frequent, there is not enough oxygen, and energy begins to be consumed from more accessible sources – fat deposits.

  • strengthening the muscles,
  • improvement of the cardiovascular and respiratory systems of the body,
  • improving the body’s ability not to accumulate toxins (primarily lactic acid) and accelerate their elimination,
  • increased endurance.

The simplest example of the difference between aerobic activity and anaerobic activity is long distance running in a relaxed mode and sprinting for short distances. In the first case it is a classic aerobic training, in the second it is anaerobic. Fitness beginners shouldn’t jump into anaerobic workouts right away. Only after a while can you include high-intensity exercises in the program. Ideally, you need to combine both types of stress, in this case the effect on the body will be complex.

Interval workouts

One of the most effective and fastest ways to fight fat is interval cardio training or training at a “ragged” pace. This method maximizes efficiency while also shortening training time. The main idea behind interval training is to alternate between high and low intensity workouts. Studies show that if you exercise in this way for only three times a week for 15 minutes, the results will be the same as exercising on a treadmill for an hour. The uniqueness of the “interval” is that fat burning continues after training.

The main types of home fitness equipment

Treadmills – beauty and naturalness If you want to keep your body in good physical shape, home exercises on the treadmill will definitely help you with this. Your muscles will be strengthened and your heart will pump more oxygenated blood. The treadmill is perfect even for initial loads, because it is not necessary only to run on it, but you can also walk in a relaxed mode. A large selection of programs, various speed modes and incline levels will make your path to beauty and health fun and varied. Spinning the pedalsAn exercise bike is one of the most popular types of home exercise equipment. A workout that simulates cycling allows you to combine aerobic and anaerobic training, perfectly works the muscles of the legs and buttocks, improves the functioning of the respiratory system and the body as a whole. The exercise bike is small, making it ideal for home workouts. Elliptical Trainer The elliptical or cross trainer is a popular fitness machine with many functions. Many people fell in love with him for the smoothness of movements and the absence of stress on the joints. On an elliptical trainer, you can change the direction of movement, transfer the load to different muscle groups, and gently work out the whole body. In models with electromagnetic load, there is a large selection of fat burning and restorative training programs.Stepper: Climbing to the Tops Stepper is an affordable and simple trainer recommended for people of all skill levels. Steppers simulate climbing stairs, strengthens mainly the legs and buttocks. Also, classes on the stepper have a beneficial effect on the cardiovascular and respiratory system. With levers or hand grips, the shoulder girdle can also be worked out pretty well.

Nutrition, diet, exercise diary

The effect of training will not be so noticeable if a special regime and nutritional composition are not connected to your active rhythm of life. It is very important to decide on the type of diet, to be able to count calories, to know the principles of separate nutrition. Each of these points is worthy of a separate article. A training diary plays a very important role in sports . In it, you write down the strength indicators and the number of repetitions performed. Such a diary is especially important for beginners, as it will allow them to become more disciplined and motivate for new “exploits”.

Your personal diary should contain the following information:

  • Training date, week number
  • Body weight
  • Warm up and cool down notes
  • Your own assessment of the lesson on a five-point scale
  • Duration of workout
  • Do not be lazy to keep a diary, because based on its data, you can visually assess your progress in training, find weaknesses and strong decisions that will lead you to success.

And home is better!

So, let’s consolidate all the benefits of training that you will get without even leaving your home:

  • Extra calories will “run away”
  • Your muscles will be strengthened
  • The general tone and immunity will increase
  • Performance and endurance will improve

Of course, classes in a fitness club have their advantages, but only at home can you work on yourself calmly and focused, without being distracted by extraneous noise and without being embarrassed by your neighbors in the gym. And let the purchase of a simulator be as enjoyable for you as independent work on yourself. Sportiv online store will be happy to help you create your personal fitness club.

 

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07 Mar 2021

TREADMILLS: HEALTH BENEFITS

Author: | Category: Fitness

Running is the easiest form of exercise available to keep your body in good shape. Moreover, you do not need to spend money on a fitness club and go jogging at home, where, as you know, there is no snow, no wind, no rain. But there is a treadmill. Walking and jogging will cheer you up, give you a boost of vivacity for the whole day and help improve muscle tone throughout the body.

Features of the device of treadmills

Most models provide the ability to control the intensity of the workout: you can change the speed of the treadmill depending on your physical condition. In addition to the speed of the treadmill, you can also change the angle of its inclination – this is another option of the simulator.

Also on a special monitor you can see the number of calories burned, track the time of the lesson and find out the distance traveled. If you want to track the dynamics of training, the memory of the simulator has a function for saving the results of previous exercises. To buy a treadmill for your home use our tips for choosing .

Benefit for health

With each treadmill workout, your muscles will strengthen and your heart will begin to pump more oxygenated blood. As you run, your waistline shrinks, your figure improves, and unwanted body fat is a thing of the past. If you don’t want to catch a cold, use the machine for 45 minutes, five times a week, and the likelihood that the flu will bypass you increases by 50%.
Despite the “running” name, this simulator is suitable even for the elderly and weakened people, because you can not only run, but also walk. The treadmill will be an excellent solution for people suffering from osteoporosis, arterial hypertension, and back pain. However, do not forget about contraindications.

Pros of Daily Treadmill Exercise

  • when running, calories are burned more intensively;
  • when exercising on a treadmill, all muscles are trained;
  • metabolism will improve;
  • the work of the spine, as well as joints, will improve;
  • running has a calming effect, because during training endorphins are produced – the so-called “hormones of happiness”;
  • psychological fatigue will go away;
  • working capacity will be increased;
  • the work of the heart and blood vessels will improve.

Simple training rules

  • Exercise in the morning. It is in the morning that calories are burned most intensively.
  • The time you should spend on training is 30-40 minutes.
  • Drink water. Do not allow dehydration of the body.
  • Start your activity with a slow run for a few minutes. Before finishing your workout, you need to slow down your running pace and allow your body to cool down, after which it is recommended to walk for a few minutes.
  • Watch your pulse, it should be no more than 130 beats per minute.
  • Breathe rhythmically.
  • Listen to music, because running to your favorite songs will be much more enjoyable and interesting.
 

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05 Mar 2021

Eating and exercising while fasting

Author: | Category: Health

Alternatives to animal protein

Nobody canceled training during the fast. And training, as we know, is unthinkable without protein: to maintain and grow muscle mass, you need from 1.2 to 2.2 g of protein per 1 kg of weight.

Thus, avoiding animal protein is a major problem during fasting.

Let’s see how it can be replaced.

  • Soy protein. An optimal substitute for animal protein: it contains the same set of amino acids, and is also perfectly absorbed by the human body.
  • Other vegetable proteins. All legumes, some grains (such as quinoa), nuts, spinach, broccoli, seeds (especially pumpkin and sesame), etc. are rich in protein.
  • Protein shakes.
  • Unfortunately, when the body is accustomed to animal protein, its complete (and even sudden) replacement with vegetable protein may be associated with discomfort and digestive difficulties. To minimize the effects and make it easier for the body, add flax seeds to your diet: they have an enveloping effect on the gastric mucosa and normalize intestinal motility, optimizing the digestion process.

    For the same purposes, include prunes and brown rice in the diet: the former helps to regulate the work of the gastrointestinal tract (it is especially indispensable in the fight against constipation), the latter is a natural absorbent that absorbs and removes harmful substances from the body (and also does not contain gluten if medically important to you).

  • Another irreplaceable product that normalizes intestinal function is spinach: the fatty acids contained in it not only stimulate the digestive process but also help prevent gastritis and inflammatory diseases of the gastrointestinal tract.

    Protein deficiency: how to recognize and what threatens

    Lack of protein, especially in combination with physical activity, causes irreparable harm to the body, so it is important not to overlook the symptoms of deficiency and balance your diet in time.
    The first symptom is permanent hunger. Many people know this feeling for themselves: food does not bring a feeling of satiety, hunger becomes uncontrollable. We are trying to quickly seize this sensation with something high-calorie (especially sweets), and yet hunger must be compensated for with protein products. An unbalanced diet, lack of protein in it is a sure way to overeat.
    The lack of protein over time becomes noticeable and visually: the condition of the hair, nails, skin worsens.

    Chronic protein deficiency also leads to a general decrease in immunity: the body simply has nothing to build immune cells and antibodies from. As a result – frequent colds, dermatitis, allergies. Constant weakness appears the person gets tired quickly, there is not enough strength for anything.

    In the future, a lack of protein can provoke the development of a number of diseases – for example, osteoporosis of the lower jaw. And, of course, there can be no question of any growth of muscles and connective tissue in such conditions.

    Top 12 food groups during a fast

    1. Foods rich in B vitamins (especially riboflavin, thiamine and niacin): These are especially important for muscle growth. The champions among such products are some types of fish (salmon, mackerel, sardines). True, during Lent, fish is also prohibited, but there are several holidays (for example, Annunciation and Palm Sunday) when it is allowed. Don’t miss this opportunity!
    2. Legumes: black and red beans, peas, beans, chickpeas. They are rich not only in protein, but also in fiber, the use of which is also very important: women need 25-30 g, men 35-40 g per day.
    3. Oatmeal. Improves digestion, prevents gastritis, stimulates the intestines. True, doctors recommend whole cereals, not flakes.
    4. Buckwheat. A real pantry of nutrients: it contains vitamins B1, B2, PP and E, copper, iron, calcium, manganese, zinc and phosphorus. And thanks to organic acids, buckwheat also normalizes digestion. Finally, buckwheat is famous for one of the highest vegetable protein content for cereals (12 g per 100 g of cereals). Therefore, in the post it is simply irreplaceable.
    5. Pearl barley and barley groats. Barley is the record holder for the content of micro- and macroelements necessary for a person: it is not for nothing that Tibetan centenarians eat them.
    6. Other grains: primarily quinoa and whole wheat. In general, cereals are an excellent source of carbohydrates that must be included in the diet.
    7. Bananas. They are rich in fiber and potassium, protect the gastric mucosa, improve digestion.
    8. Fresh vegetables.
    9. Soy milk – as an alternative to animal protein.
    10. Nuts: almonds, pecans, hazelnuts.
    11. Seeds: linseed, sunflower seeds.
    12. Spinach, celery and parsley.

    I also recommend drinking from one and a half to two liters of water a day (although, if you are not used to such volumes, it is better to increase the level gradually).

 

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03 Mar 2021