Useful products for the nervous system: list, cooking recipes

2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-18 00:50

Today, stress and tension are an integral part of our lives. It has long been known that the state of the nervous system is influenced by substances that enter the body along with food. Scientists have conducted research and provided a complete list of organic compounds, trace elements, vitamins, the use of which will naturally and safely put human nerve cells in order. We offer several recipes for dishes that are good for the body, and also talk about the effect that various foods have on the nervous system.

General recommendations

In order to maintain the he alth of the nervous system, you should significantly reduce the food load on the body. The best way to do this is to eat more often (at least 4-5 times) and in small portions. It is recommended to eat in a comfortable environment to get more pleasure.

If you have some ailments withside of the nervous system, doctors recommend reducing the consumption of fats and proteins, and giving preference to those foods that have a high content of vitamins and fluids.

In case of violations or malfunctions of the nervous system, products should be chosen with particular care: limit fruits and vegetables with coarse fiber. In addition, it is necessary to exclude all s alty, spicy foods, as well as any foods that are difficult to digest.

Benefits for the body

There are a number of macro- and micronutrients, without which the nerve and other cells of the human body cannot fully function. Here is a list of the most useful products for the nervous system. For better perception, we decided to present all the data in the form of a table.

Useful substances in products

Substances	Where they are kept	What influence do they have
Vitamin A	In legumes, nuts, fruits, vegetables, carrots, green leafy vegetables, fish oil	Normalizes sleep, prevents damage to the body's nerve cells by free radicals
B vitamins	In cereals, fruits, black bread, vegetables	Relieves psycho-emotional stress, increases stress resistance, is responsible for protein metabolism
Vitamin C	In citrus, rosehip, blackcurrant, redpepper, strawberries	Protects nerve cells from toxic effects, promotes the production of anti-stress hormones
Vitamin E	In canned spinach, fried eggs, hazelnuts, almonds, legumes, sprouted wheat	Has a calming effect, neutralizes stress
Phosphorus	In legumes, tongue, brains, cereals, liver, dairy products	Supports the nervous system, lowers muscle tone
Iron	In seafood, beef, buckwheat, liver, white cabbage, melon, turnip, spinach	Responsible for liveliness and clarity of mind
Magnesium	In cereals (barley, millet, buckwheat, oatmeal), nuts, mineral water, legumes, egg yolk, bran	Responsible for muscle relaxation, receiving and transmitting nerve impulses
Calcium	In beets, cabbage, dairy products, legumes, almonds	Regulates the transmission of excitatory impulses in muscles and nerves
Iodine	In seaweed, fish, seafood	Stabilizes the thyroid gland, normalizes the overall hormonal balance
Potassium	In vegetables, millet, fruits, legumes	Responsible for the stable functioning of the heart,affects the interaction of nerves and muscles

Fiber

Of the other useful substances contained in products for the nervous system, fiber should be noted. It removes toxins from the body, which has a beneficial effect on the cells of the nervous system. Note that most fiber is found in cereals and cereals.

Lecithin

An equally important element that affects nerve cells is lecithin, which includes phospholipids and fatty acids. It is responsible for maintaining soluble cholesterol, which is necessary for the membranes of nerve cells. Cholesterol in liquid form is not deposited on the walls of blood vessels in the form of plaques. Foods that contain lecithin include sunflower seeds, egg yolks, wheat germ, and citrus fruits.

Glucose

The most important source of energy for nerve and brain cells is glucose. In the event that the blood sugar content is less than normal, the cells receive less glucose, as a result of which they increase in volume. For this reason, a person has a feeling of anxiety. That is why it is necessary to maintain the level of sugar in the body is normal. To do this, include in your diet "slow carbohydrates" - potatoes, unpeeled grains, fruits, grapes, lettuce, raisins, raspberries, honey, cherries.

Unhe althy Foods

Let's tell you which foods are harmful to the nervous system. Payattention that, being in a state of stress or other nervous conditions, it is necessary to completely refuse or limit the use of such products:

• carbonated drinks and sweets - they contribute to the saturation of the body with "empty" carbohydrates;
• coffee and tea - they contain a lot of caffeine, it causes excessive excitation of the nervous system;
• alcohol - the use of such drinks causes a short-term effect of relaxation, but it has an extremely negative effect on the nerves.

In addition, smoked and spicy dishes, convenience foods and fast food, energy drinks have a negative effect on the nervous system.

Diet for the nervous system

Many use a diet that will keep your nerves he althy and strong in just a couple of weeks. Nutritionists recommend not to overeat, eat more often, but in smaller quantities, this will help to store more protein in the cells of the brain and nerves. Egg yolks, whole grains, nuts, green vegetables, meat, poultry, dairy products, fish, and fresh vegetables should be included in your diet. We offer an approximate menu for the day:

1. It is recommended to start the morning with a protein-rich food, which means tyrosine and phenylalanine - low-fat ham, cottage cheese, cold chop, roast beef. They can be served with freshly squeezed lemon juice, which is rich in vitamin C.
2. For a second breakfast or snack - cheese curds, fresh fruit, chicken salad, nuts.
3. Lunch can be dark green vegetables or salads, a piece of fish or meat schnitzel.
4. OnDinner should be carb-free, preferably with turkey and a large portion of raw vegetables.

In the event that stress is your constant companion, it is necessary to increase the intake of vitamin C, in addition, it is recommended to take ascorbic acid. Note that vitamins for the nervous system of an adult are essential.

Cooking meals

After we learned a lot of interesting information about he althy products, it's time to learn about recipes in which they are present as ingredients. We bring to your attention several different recipes in which there are fish, chickpeas, meat, liver.

Chickpeas: what is it?

Let's find out what to cook with chickpeas, but first we will tell you what this product is. These are peas, which are called lamb or Turkish. The dishes prepared from it are distinguished by their unusual taste and satiety. Most of all, it is popular in the Middle East, the Mediterranean and Central Asia. What to cook from chickpeas? In these countries, side dishes, snacks, sweets and cereals are prepared from it.

Holiday chickpea salad

It should be noted that this salad is prepared very quickly, has a pleasant taste and aroma. To prepare the dish you need to take:

• 1 piece bell pepper;
• 200g chickpeas;
• a bunch of spinach (or arugula, salad mix, Chinese cabbage);
• 1 piece sweet onion (preferably red);
• 1 tbsp. l. lemon juice, soy sauce,olive oil;
• pepper, spices, s alt to taste.

Cooking technology

Rinse the chickpeas and soak them in water for 3-4 hours (preferably overnight), then boil them until tender. By the way, peas should be s alted 15 minutes before the end of cooking. We arbitrarily chop or tear the greens, peel the pepper and cut it into cubes with a section of 2x2 cm, finely chop the onion, scald it with boiling water, and then fold it into a colander. In a container we combine bell pepper, chickpeas, herbs, onions, spinach. Prepare salad dressing: mix lemon juice, olive oil, soy sauce, s alt. If desired, you can add mustard seeds for piquancy. Dress the salad and leave to brew for 5-7 minutes. Serve as an independent dish or in combination with any side dish.

Fried liver

One of the dishes that have a beneficial effect on the nervous system is beef liver. It refers to by-products, which include a large amount of protein and iron. It often happens that a cooked dish from this offal turns out to be tough and not very juicy. How long to fry beef liver in a pan so that it is soft and appetizing? Let's see what the secret of its preparation is.

Before a product is heat treated, it must be properly prepared. To do this, the liver should be freed from films, veins, ducts. If the film is difficult to remove from the liver, release it for a minute in hot water. Place the product in milk for an hour to make it softer when cooked.

After that, the liver should be beaten a little, roll in flour mixed with s alt, pepper and spices. Fry in a pan on both sides until golden brown. How long to fry beef liver in a pan in time? In order for it to be soft, the cooking process (on the one hand) should not exceed more than 10 minutes, otherwise the dish will turn out to be tough. When serving with the liver, you can serve golden-fried onion rings.

Buckwheat with meat in a pot

In the oven, you can cook a fairly simple but very tasty dish - buckwheat with meat. It can be a delicious simple lunch or family dinner. To work, we need the following components:

• 500g pork;
• two onions;
• 9 Art. l. with a slide of buckwheat;
• lavrushka.

Cut the meat into small pieces, finely chop the onion, put everything in pots. In each we put buckwheat (3 tablespoons each), pour the broth. Place in the oven, cook the meat with buckwheat in a pot for 1 hour at a low temperature.

Pink salmon: useful properties

One of the most valuable fish species are salmon. One of the representatives of this species is pink salmon, the benefits of which are due to the rich chemical composition. Meat contains almost the entire periodic table, that is, all the substances needed by the body. It contains unsaturated fatty acids, which normalize blood sugar. Besides,they act as an antioxidant. Note that pink salmon is of particular benefit to the digestive tract, nervous system, mucous membranes of the body and skin.

Baked pink salmon

This type of fish is great for roasting whole. One of the advantages of this heat treatment of pink salmon is that the flesh of the fish does not release a lot of juice, so its structure is preserved. Prepare the ingredients:

• 1 pink salmon (1 kg);
• 2 carrots and onions;
• 1 piece parsley (root);
• spices,
• sea s alt;
• green onion.

We rub the prepared fish with spices and s alt inside and out. Cut greens of any size (optional). We spread a small pillow of vegetables on the foil, place the fish on top and stuff with the remaining vegetables. Top with lemon slices and sprinkle with spices. We wrap the fish in such a way that there is no access to air, but we leave room for steam. Bake for an hour and a half at medium temperature. As a side dish, we drop fresh vegetables and crumbly rice.

Baking rye bread

One of the staple foods, without a doubt, is bread. It is served with almost any meal. The most useful is rye flour bread, the recipe of which we will present below. Such bread has a higher content of fiber, vitamins, useful minerals and amino acids. Nutritionists include such a product in every program for weight loss or he althy eating.

Preparing bread from rye flour, according to the recipe, is quite simple at home. All components for its creation can be purchased at any store. For baking, you can use a slow cooker, oven or bread machine. We will need:

• 500g rye flour;
• 8.5g dry yeast;
• s alt to taste;
• 300 ml of water.

The dough will be prepared in a non-dough way. Combine all ingredients and mix thoroughly until smooth. We shift the finished dough into a bowl, cover, leave to ferment for several hours. Then we punch down the dough and start forming the roll: it can be of any shape, but most often it is made either oval or round. Cuts should be made on top and sent to an oven heated to 220 ° C for half an hour, the readiness of the bread is checked by lightly tapping on it. The crust should be golden brown, firm and crispy. Take the rye bread out of the oven, wrap it in a towel and let it cool at room temperature.