Зависимость детей от сладкого и проблемы с ногтями у взрослых, красота волос и кожи и предменструальный синдром, — этими и многими другими вопросами занимается специалист по питанию — нутрициолог. О том, что и как стоит есть, чтобы сохранить этим летом здоровье, красоту и хорошее настроение, рассказывает нутрициолог, врач-биохимик Анна Читанава.
Врач-биохимик (РНИМУ им.Пирогова, Москва) , детский и взрослый нутрициолог, натуропат (Bastyr, USA), создатель школы нутрициологии Integra Nutrition
Анна, почему детей (да и взрослых) нередко тянет на сладкое?
Тяга к сладкому может быть связана как с физиологическими причинами, так и с психологическими. Довольно часто можно увидеть, как ударившемуся, плачущему ребёнку мама дает конфетку. В сознании маленького человека формируется паттерн «было больно-дали вкусняшку», и в дальнейшем при любом стрессе у него возникает желание съесть что-то сладкое. Бывает также, что конфеты становятся поощрением за хорошие оценки и успехи.
Если говорить о физиологических причинах, то это, во-первых, пропуск приёма пищи, когда ребенок не добирает калорий. Если это произошло, запаситесь полезным перекусом: например, фруктами или ягодами. В них также много сахара, но при этом они полезные. Вторая распространённая причина: дисбактериоз. В кишечнике заводятся патогенные бактерии, они-то и провоцируют есть сладкое. Здесь нужна консультация с лечащим врачом и назначение пробиотиков.
И, наконец, возможна также митохондриальная дисфункция, когда ребёнок не может полноценно усваивать белки и жиры, но может только углеводы. Тут уже необходимо восполнять дефициты и работать с кишечником, чтобы не было застоя желчи и панкреатита.
Какой бы ни была причина, доводить до зависимости от сладкого нельзя. В кондитерских изделиях практически нет полезных веществ, к тому же насыщают они организм очень на короткое время, в отличие от полноценного приёма пищи.
О чём могут говорить проблемы с ногтями?
В процессе диагностики очень важно оценивать внешний вид ногтей. Так, белые точки, которые представляют собой скопление воздуха под ногтевой пластиной, могут говорить о дефиците цинка, железа, кальция и йода.
Ломкими ногти могут становиться из-за дефицита белка. Начните добавлять в рацион больше мяса, рыбы, яиц, если у вас есть такая проблема.
Отсутствие лунок на ногтях говорит об анемии. А вертикальные полоски – о проблемах с желудочно-кишечным трактом.
Какие продукты стоит включить в рацион для поддержания молодости кожи?
Обязательно рыбу: она содержит большое количество белка, а это строительный материал для кожи. Кроме того, в ней много жирных кислот, обеспечивающих антивозрастную защиту, а также кальция и фосфора для упругости эпидермиса.
Очень полезна для кожи морковь. Она богата каротиноидами, которые в организме преобразуется в витамин А. Этот витамин предупреждает избыточное салообразование и возникновение акне. А ещё каротиноиды придают приятный цвет коже, убирая бледность и придавая ей персиковый оттенок.
Летом стоит особое внимание обратить на тёмные ягоды: ежевику, чернику. А также на красные: бруснику, землянику, клубнику, малину. Они содержат большое количество антиоксидантов, которые способствуют образованию белков молодости: коллагена и эластина.
А что стоит есть, если беспокоит акне?
Орехи: в них много микроэлементов. При дефиците микроэлементов, особенно цинка, часто и возникает акне. Из миндаля, например, можно сделать вкусное молоко. Горсть орехов перемолоть в блендере с водой, а затем убрать жмых и использовать как самостоятельный напиток или для приготовления каш на завтрак. Заодно уберёте из рациона коровье молоко, которое считается провокатором акне.
Также хороши тыквенные семечки. Они оказывают влияние на желудочно-кишечный тракт, обладают профилактическим противопаразитарным эффектом и насыщают организм цинком.
Очень полезен зелёный чай. Вещества, которые в нём содержатся, помогают блокировать избыток дигидротестостерона, который может приводить к такому типу акне, который локализуется на щеках и висках. А вот кофе стоит ограничить – он будет ухудшать ситуацию.
Не забывайте про чеснок. Аллицин, который можно в нём обнаружить, обладает антибактериальными и противовирусными свойствами, активизирует иммунитет и борется с воспалениями, в том числе на коже.
Как выбрать солнцезащитное средство для кожи лица и тела?
Выбирать крем нужно высокого качества и всегда тестировать пробники. Даже если написано, что крем гипоаллергенный, какой-то из его компонентов может провоцировать акне. Для людей со светлой кожей, а также с аллергией на солнце, лучше выбирать средства с высокой степенью защиты. Для жирной кожи подойдёт легкая текстура геля и различных масел. Для сухой – крем с гиалуроновой кислотой, витаминами А и Е. А для возрастной – spf-средства с антиоксидантами в составе, например, с витамином С.
Летом нуждаются во внимании не только кожа, но и волосы. Как сохранить красоту волос и защитить их от пересушивания?
Чтобы волосы сохраняли упругость и не пересыхали от солнца, пару раз в неделю стоит делать увлажняющие маски с маслами жожоба, ши, коллагеном, витаминами А и Е. Кроме того, важно заботиться о том, чтобы в рационе содержались полезные для локонов продукты. Прежде всего, это ненасыщенные жирные кислоты: их можно отыскать в масле авокадо и любых других растительных маслах – оливковом, льняном. Следите за тем, чтобы ваш рацион был богат продуктами, содержащими большое количество микроэлементов: печенью, рыбой, мясом, яйцами.
Существуют ли продукты, которые могут облегчить состояние при предменструальном синдроме?
Да, такие продукты есть. Это, например, грецкие орехи, которые богаты очень важным для менструального цикла витамином Е. Витамин Е способствует выработке прогестерона – гормона, дефицит которого приводит к развитию ПМС: раздражительности, боли в груди, болезненным менструациям. Кстати, с проявлениями предменструальных акне грецкие орехи также отлично справляются. Не забывайте включать их в свой рацион.
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