Tag: foods

Smart working: 10 foods to work better from home – Italian Cuisine

What to bring to the table to combat lack of concentration, irritability, anxiety and a bad mood? Here are the foods that can help you stay away from stress

There are more than 4 million Italians who work in smart working and in the coming weeks there could be many more. The latest Prime Ministerial Decree of the Government to contain the pandemic in fact encourages the use of agile work both in public administration and in private companies. But working from home can sometimes be more tiring. The confirmation comes from the results of a survey conducted by LinkedIn on 2,000 workers: 46% of smart workers feel more anxious and stressed; as many as 27% have difficulty sleeping well at night; 26% feel a lack of concentration during the day. "Often the problem depends on lifestyle mistakes, including diet, which can make it more difficult to adapt to the new daily rhythms and the menage of family life", he explains Valentina Galiazzo, nutrition biologist specializing in clinical biochemistry. "Those who lead a sedentary lifestyle and have the habit of exaggerating at the table with sweets, baked goods, snacks and industrial foods, rich in fats and sugars, are likely to face more easily, for example, psychophysical fatigue and sudden changes in d ' mood. To avoid the problem, it is necessary to focus on digestible and nutrient-rich foods that allow the body to function at its best even in stressful situations ". Here are the foods that cannot be missing in the daily menus to work better from home.

Smart working: 10 foods to work better from home

To promote a good mood

Working in smart working often tends to be more lazy and sedentary. The reduction in motor activity, especially in the open air, can favor the decrease in serotonin and endorphins, which facilitates the onset of nervousness and irritability. To have greater momentum in facing the working day from home, it may be useful to move more around the home and enrich the daily menus with foods that promote the synthesis of neurormones that counteract stress. "Avocado, walnuts, dark chocolate, for example, are a source of tryptophan, an amino acid that promotes their production and helps you feel calmer and more relaxed".

To improve concentration

Has the return to smart working knocked out intellectual performance and do you feel mentally overtired? In the three main meals of the day, make sure you have a good protein intake, alternating fish, eggs, meat, legumes and dairy products at the table. «The essential amino acids of which proteins are formed stimulate the production of neurotransmitters such as tyrosine which activate brain functions. To have an efficient brain even in the most demanding moments, it is also necessary to stock up in the daily menus of healthy fats, in particular Omega 3, which protect the memory and promote mental clarity. For example, an excellent strategy is to enrich salads with a handful of dried fruit or seeds ".

Smart working: 10 foods to work better from home

To combat sleepiness

The load of things to do during the day and social isolation can also interfere with the quality of rest, favoring the appearance of fatigue and sleepiness during the day and insomnia at night. «To counter the problem, yes to foods rich in B vitamins. They positively affect productivity and help you feel more energized. In particular, they support the nervous system and energy metabolism and, at the same time, promote the production of melatonin, the hormone involved in the regulation of sleep. Green leafy vegetables such as chicory and lettuce, eggs and milk are particularly rich in it .

In the gallery above 10 foods to work better in smart working

Food and well-being: what are the foods that are bad for the mood – Italian Cuisine

Food and personal well-being: discovering the foods that can negatively affect our mood, and which is therefore good to know and consume in moderation

When it comes to the combination diet food and wellness attention generally falls on foods that contain substances that can relieve stress, fatigue and insomnia and are therefore able to stimulate a good mood. In particular, these are foods characterized by a high content of tryptophan, which is an essential amino acid that regulates mood in the brain. While on the one hand it is good that these "foods of good humor" are present or that they are introduced as part of a balanced diet, on the other it is also important knowing and limiting the intake of those who, otherwise, can increase negative sensations and feelings.

What are "foods of unhappiness"

It should be noted, first of all, that to decree what these foods are from unpleasant side effects on our happiness it's science. This category of foodstuffs and food products, in fact, is mainly characterized by a high quantity of refined sugar and refined and starchy carbohydrates, but also hydrogenated fatty acids and sodium. All these substances, although initially giving a pleasant sense of fulfillment, then end up being harmful both for our body and for our mood. In particular, the increase in the blood sugar level can cause symptoms such as anxiety, fatigue, irritability and difficulty concentrating; the consumption of hydrogenated fats (or trans fatty acids), on the other hand, can make us more nervous and aggressive since, in addition to decreasing the level of good cholesterol and having effects on the metabolism, they hinder the intake of Omega 3 fats, able to regulate mood and behavior.

Attention to "comfort junk food"

The bad news is that, as we have seen, foods that can worsen mood often hide behind the deceptive label of "comfort food", or foods, often associated with traditions, habits and happy personal memories, from which we feel more easily attracted. Although some comfort foods are healthy, low-calorie and nutritious, most of them contain the harmful substances that we have analyzed before and that, in fact, give us a fleeting happiness and then leave us with a sense of irritability, sadness, listlessness and, last but not least, with great feelings of guilt. To make it more complicated is that the temporary feeling of well-being is a chemical effect of contained sugars and fats, which initially increase the release of dopamine, or the famous neurotransmitter that stimulates pleasure and personal motivation.

The pursuit of happiness can begin at the table: which foods to limit

In short, these high-calorie foods that can worsen mood are a real trap that is easy to fall into. Among the many foods for which moderate consumption is recommended, there are first of all packaged, frozen, or freeze-dried foods and baked goods that are high in hydrogenated fats, refined sugar, and salt; they range from potato chips in bags to sweet and savory snacks to less suspicious food products, such as canned foods, cereals, yogurt, fruit juices or energy bars. Knowing how to read and understand food product labels is essential, also because the danger often hides behind reassuring labels and terms such as "light", "vegan" or "palm oil free". It is good then, to pay close attention to alcohol and carbonated drinks, often rich in sugar, and last but not least, in drinks and foods they contain caffeine. This substance, in fact, can have positive effects on mood if consumed moderately, otherwise it can cause agitation and anxiety.

In short, a varied and balanced diet is not enough to be happy, but it is also important think about the effects of what we eat on our feelings and what we feel and choose the foods that make us smile and feel good.

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Foods that are good for the eyes and sight – Italian Cuisine

World Sight Day is celebrated on 8 October. Here's what to bring to the table to prevent ailments and keep your eyes healthy

Disorders of view they are a very widespread problem. According to data from the Ministry of Health in Italy more than 40% of people suffer from it. But the percentage could be higher. In fact, half of Italians never undergo checks and consequently are unaware of suffering from them. In most cases these are diseases that can be prevented thanks to early diagnosis and correct lifestyles. There unbalanced diet, for example, it is one of the factors that can favor its onset in some cases.

To promote greater awareness of the importance of eye health, the World Sight Day. The initiative, promoted by IAPB Italia Onlus, the International Agency for the Prevention of Blindness, is organized under the high patronage of the President of the Republic.

To defend the eyes, it is also important to make the right choices at the table. Some foods provide useful nutrients that can help prevent ailments and keep eyesight healthy. Let's see with the help of the nutritionist Valentina Galiazzo, specialist in clinical biochemistry, what they are and how they can help.

At the table space for vegetables and fruit

One of the most frequent causes of vision disorders is advancing age. To keep eyes healthy and delay aging, it is necessary to focus on foods rich in substances that have antioxidant action in the daily diet. "They counteract free radicals and protect against oxidative stress", confirms nutritionist Valentina Galiazzo. Vegetables are good sources. "The yellow, red and orange vegetables and fruit such as melon, peppers, carrots, oranges, tomatoes ensure carotenoids that have an excellent protective action against the eyes, including beta-carotene. Another essential anti-aging substance for eyesight is lutein, an antioxidant found in abundance in lettuce, spinach, chard and chicory. "In particular, it protects the macula, the central part of the retina, from damage caused by exposure to the sun's rays, preventing maculopathy, one of the most serious diseases that can affect the eye in old age. Green leafy vegetables are also particularly rich in B-complex vitamins, which help protect the eyes from degenerative disorders such as cataracts .

Give priority to healthy fats

Eye health also depends on that of the circulatory system. People with high blood pressure have a higher risk of experiencing visual disturbances. To stay away from it in daily menus, it is necessary to focus on healthy fats such as the monounsaturated ones found in extra virgin olive oil, avocado and almonds. "They increase the levels of good HDL cholesterol and reduce the risk of hypercholesterolemia, a factor that favors the onset of age-related macular degeneration". Yes also to polyunsaturated fats. "Fish (salmon, trout, anchovies, herring), dried fruit, eggs, and some vegetables such as seaweed, spinach and kale are sources of Omega 3". Instead, it is necessary to eat in moderation the foods that contain saturated fats such as red meat, cold cuts, sausages and cheeses. Also no to industrial refined foods, rich in trans fats. "They promote the accumulation of triglycerides and increase the danger of suffering from hypertension, a disorder that can also lead to disorders such as difficulty in focusing and blurred vision".

Reduce the consumption of sweets & Co.

Another factor that can promote ocular changes and cause a drastic reduction in vision is type 2 diabetes. This disorder increases the risk of glaucoma, retinopathy and blindness. «To keep your blood sugar under control you need to avoid the consumption of alcohol. They risk increasing the amount of sugars consumed , says nutritionist Valentina Galiazzo. Food rich in fiber must never be missing from the menus. "The soluble ones present in seasonal vegetables slow down the absorption of blood sugars and help keep blood sugar peaks under control". Yes also to complex carbohydrates with a low glycemic index such as whole grains. "Compared to refined ones, like sweets and biscuits, they are absorbed more slowly and help keep blood glucose levels more stable." Another allied food is legumes. "Beans, chickpeas and all varieties in general make carbohydrates less accessible to digestive enzymes and slow down their assimilation".

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