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Usachev V.A, Sukhoviy V.S.

Donetsk national university of economic and trade named after Mikhailo Tugan-Baranovsky.

A correct feed is a privilege of good mood.

Good Food

Understand how foods affect your moods and you'll improve your physical and emotional health. The problem is moods affect the way we look at the world around us. If we are constantly feeling blue, low or angry, our view of the world will continually appear negative. Most of the time, our moods swing back to center from the highs and lows, and we recover from our disappointments, or the elation of our victories. Occasionally, however, our moods go haywire, and they stick at either end of the spectrum. We may suffer from clinical depression and generally be considered out of balance. Much of this has to do with the foods we eat on a daily basis. Nutrition scientists discovered long ago our moods are linked to the production or use of certain brain chemicals, and they have identified many of the natural chemicals in foods that change the way we feel. Food influences neurotransmitters by attaching to brain cells and changing the way they behave. This opens pathways to those cells so that other mood-altering chemicals can come through the gates and attach themselves to brain cells.

Chill Out - Try whole grain cereals, legumes, nuts, poultry, fish, meat eggs, milk and other dairy products, fresh fruits and fresh vegetables. What They Do - They contain antioxidants such as Vitamin A, beta-carotene, Vitamin C, Vitamin E, selenium, zinc, copper and manganese, which are also anti-stress nutrients.

Make Cooler - Try whole grain - from cereals to pasta and white rice, dried beans, nuts, fish, eggs, milk, fresh fruits and vegetables. What They Do - They contain water-soluble vitamins like B-complex vitamins especially thiamin, riboflavin, niacin, pyridoxine and cobalamin, which aid in the proper functioning of the brain and the nervous system, by improving the blood circulation to the brain and converting the food we eat into energy that the brain can use. B-vitamins enhance the functioning of the brain neurotransmitters and improve the ability to think, reason, learn and imagine.

Get Energized! - Try green vegetables, peas, pumpkin, broccoli and others, which are rich in minerals. What They Do - They contain minerals such as iron, manganese and potassium, which counter anemia. Anemia (common among young women) causes weariness, affecting physical as well as the mental health.

Necessarily- Try dairy products like milk, curd, buttermilk, yogurt, cottage cheese, cheese, broccoli and dried fruits especially figs. What They Do - They are rich in calcium, which not only helps bone development, but can also prevent those dark moods during premenstrual days as well as menstrual cravings. Calcium helps the nervous system especially in the impulse transmission. It thus helps maintain a balanced and calm mind.

Get Happy - Try green vegetables such as spinach and meat, seafood and bananas. What They Do - They contain magnesium which aids in fighting gloominess, misery and confused states of mind.

Be Calm - Try beetroot, cabbage, celery, fruits and fresh vegetables. What They Do - Fiber in these foods ensures a good bowel movement. Irregular bowel movements cause irritability and quick temper.

Dos and Don'ts

1) Do develop the habit of eating small frequent meals to avoid weakness caused by the stress of daily routines.

2) Do not avoid fats totally. Fats, especially vegetable oils, provide essential fatty acids which are required for a number of physiological functions including the production of hormones. Hormones influence the body form, as also the behavior. Avoiding fat, especially vegetable oils, causes hormonal imbalances that can trigger aggressive behavior.

3) Do not eat under stressful conditions. Arguments and bad moods while

eating lead to digestive disorders.

Remember that a well balance diet should be complemented with physical activity. Regular exercise helps fight depression, combats stress, improves the overall mood and helps the body to produce chemicals needed for certain physiological functions.

Be smart

Brain Food. Would you eat a food that could make you smarter? Though you probably said yes, there's really no such thing. But here are three ideas that really work to boost your brainpower.

Eat carbohydrates. Carbohydrates are found in bread, cereal, rice, pasta, dry beans, fruits and veggies.

Your body turns the carbohydrates in these foods into blood glucose (blood sugar), which circulates around in your blood to deliver energy all around your body-including your brain! Your brain can't store any glucose to use later, so for a steady supply, it relies on you to eat right.

Always eat breakfast. Breakfast powers up your brain in the morning. It can help you pay attention.

Don't skip meals. If you go too long without eating, your body and brain will complain by making you feel tired and crabby. To feel good, eat every four or five hours. When there's a super-long stretch between meals, a small nutritious snack can fill in the gap.

Balance .Every day your body requires a certain amount of energy from carbohydrates, protein and fats to function properly. Because no single food provides all of the nutrients your body needs, eating a variety of foods ensures that you get all of the necessary nutrients and other substances associated with good health.

Nutrition .Use the Food Pyramid as a guide for food choices, and include a variety of foods, especially whole grains, fresh vegetables and fruits. Be careful to limit portion sizes of foods high in calories, such as cookies, cakes, and other sweets, and fats, oils and spreads.

Eating Habits for Active Lifestyle .Whether it's playing football, swimming or jogging, athletes need to eat a nutritious, balanced meal to fuel their body. Good nutrition, like any sporting event, has basic ground rules. Following these rules and getting plenty of practice will help athletes feel great and score those winning points! All athletes need a meal plan that provides enough energy in the form of carbohydrates and fats as well as essential protein, vitamins and minerals. This means a meal plan containing 55-60 percent of calories from carbohydrates (10 to 15 percent from sugars and the rest from starches), no more than 30 percent of calories from fat and the remaining (10-15 percent) from protein. That translates into eating a variety of foods every day-grains, vegetables, fruits, beans, lean meats, and low-fat dairy products. The base of the meal should come from carbohydrates in the form of starches and sugars. Fluids are especially important to the winning combination. Dehydration can prevent even the finest athlete achieving peak performance.