природную ключевую воду (микробиологически протестированную);
жидкость из растений (свежевыжатый сок, древесный сок, кокосовая вода);
артезианскую и колодезную воду;
фильтрованную водопроводную воду (отдельный фильтр или фильтр-насадка на кран);
воду, прошедшую систему очистки (обратный осмос,фильтрация активированным углем, ионный обмен);
высококачественную ключевую или минеральную воду в стеклянных бутылках.
Цитаты из книги «Биохакинг»
897
соединения — БФА или фталаты. Они присутствуют в пластиковых бутылках с маркировкой символа переработки под номером 03 или 07. Эти соединения нарушают работу эндокринной системы447.
Финляндия одной из первых стран в мире сменила системы водоочистки, когда стало известно о вреде тригалометана, фуранов и броматов
Употребляйте:
семена конопли (особенно финского сорта Finola);
семена чиа;
семена льна;
тыквенные семечки (особенно семечки штирийской тыквы
Жирные кислоты омега-3 присутствуют во многих растительных маслах, но в основном содержат короткоцепочечную альфа-линоленовую кислоту (АЛК), которая плохо усваивается, особенно мужчинами.
Walker, M. & Brakefield, T. & Morgan, A. & Hobson, J. & Stickgold, R. (2002). Practice with sleep makes perfect: sleep-dependent motor skill learning. Neuron 35 (1): 205–211.
18. Guzman-Marin, R. et al. (2008). Rapid eye movement sleep deprivation contributes to reduction of neurogenesis in the hippocampal dentate gyrus of the adult rat. Sleep 31 (2): 167–175.
19. Roffwarg, H. & Muzio, J. & Dement, W. (1966). Ontogenetic development of the human sleep-dream cycle. Science 152 (3722): 604–619.
20. Ellenbogen, J. & Payne, J. & Stickgold R. (2006). The role of sleep in declarative memory consolidation: passive, permissive, active or none? Current Opinion Neurobiology 16 (6): 716–722.
21. Wagner, U. & Gais, S. & Haider, H. & Verleger, R. & Born, J. (2004). Sleep inspires insight. Nature 427 (6972): 352–355.
22. Duffy, J. & Czeisler, C. (2009). Effect of Light on Human Circadian Physiology. Sleep Medicine Clinics 4 (2): 165–177.
23. Czeisler, C. et al. (1995). Suppression of melatonin secretion in some blind patients by exposure to bright light. The New England Journal of Medicine 332 (1): 6–11.
24. Utiger, R. (1992). Melatonin — The Hormone of Darkness. New England Journal of Medicine 327 (19): 1377–1379.
25. Wurtman, R. (2000). Age-related decreases in melatonin secretion-clinical consequences. The Journal of Clinical Endocrinology and Metabolism 85 (6): 2135–2136.
26. Falchi, F. & Cinzano, P. & Elvidge, C. & Keith, D. & Haim, A. (2011). Limiting the impact of light pollution on human health, environment and stellar visibility. Journal of Environmental Management 92 (10): 2714–2722.
27. Gellene, D. (2009). Sleeping pill use grows as economy keeps people up at night. Los Angeles Times (March 30, 2009).
28. Chevalier, G. & Sinatra, S. & Oschman, J. & Sokal, K. & Sokal, P. (2012). Earthing: health implications of reconnecting the human body to the Earth’s surface electrons. Journal of Environmental and Public Health 2012: 291541.
29. Zanobetti, A. et al. (2010). Associations of PM10 with sleep and sleepdisordered breathing in adults from seven U.S. urban areas. American Journal of Respiratory and Critical Care Medicine 182 (6): 819–825.
30. Wolverton, B. & Johnson, A. & Bounds, K. (1989). Interior Landscape Plants for Indoor Air Pollution Abatement. NASA/ALCA Final Report, Plants for Clean Air Council, Davidsonville, Maryland.
Walker, M. & Brakefield, T. & Morgan, A. & Hobson, J. & Stickgold, R. (2002). Practice with sleep makes perfect: sleep-dependent motor skill learning. Neuron 35 (1): 205–211.
18. Guzman-Marin, R. et al. (2008). Rapid eye movement sleep deprivation contributes to reduction of neurogenesis in the hippocampal dentate gyrus of the adult rat. Sleep 31 (2): 167–175.
19. Roffwarg, H. & Muzio, J. & Dement, W. (1966). Ontogenetic development of the human sleep-dream cycle. Science 152 (3722): 604–619.
20. Ellenbogen, J. & Payne, J. & Stickgold R. (2006). The role of sleep in declarative memory consolidation: passive, permissive, active or none? Current Opinion Neurobiology 16 (6): 716–722.
21. Wagner, U. & Gais, S. & Haider, H. & Verleger, R. & Born, J. (2004). Sleep inspires insight. Nature 427 (6972): 352–355.
22. Duffy, J. & Czeisler, C. (2009). Effect of Light on Human Circadian Physiology. Sleep Medicine Clinics 4 (2): 165–177.
23. Czeisler, C. et al. (1995). Suppression of melatonin secretion in some blind patients by exposure to bright light. The New England Journal of Medicine 332 (1): 6–11.
24. Utiger, R. (1992). Melatonin — The Hormone of Darkness. New England Journal of Medicine 327 (19): 1377–1379.
25. Wurtman, R. (2000). Age-related decreases in melatonin secretion-clinical consequences. The Journal of Clinical Endocrinology and Metabolism 85 (6): 2135–2136.
26. Falchi, F. & Cinzano, P. & Elvidge, C. & Keith, D. & Haim, A. (2011). Limiting the impact of light pollution on human health, environment and stellar visibility. Journal of Environmental Management 92 (10): 2714–2722.
27. Gellene, D. (2009). Sleeping pill use grows as economy keeps people up at night. Los Angeles Times (March 30, 2009).
28. Chevalier, G. & Sinatra, S. & Oschman, J. & Sokal, K. & Sokal, P. (2012). Earthing: health implications of reconnecting the human body to the Earth’s surface electrons. Journal of Environmental and Public Health 2012: 291541.
29. Zanobetti, A. et al. (2010). Associations of PM10 with sleep and sleepdisordered breathing in adults from seven U.S. urban areas. American Journal of Respiratory and Critical Care Medicine 182 (6): 819–825.
Kasasbeh, E. & Chi, D. & Krishnaswamy, G. (2006). Inflammatory aspects of sleep apnea and their cardiovascular consequences. Southern Medical Journal 99 (1): 58–67. Review.
2. Carter, P. & Taylor, B. & Williams, S. & Taylor, R. (2011). Longitudinal analysis of sleep in relation to BMI and body fat in children: the FLAME study. British Medical Journal 342: d2712.
3. Robb, G. & Sultana, S. & Ameratunga, S. & Jackson, R. (2008). A systematic review of epidemiological studies investigating risk factors for work-related road traffic crashes and injuries. Injury Prevention 14 (1): 51–58. Review.
4. Boyko, E. et al. (2013). Sleep Characteristics, Mental Health, and Diabetes Risk: A prospective study of U.S. military service members in the Millennium Cohort Study. Diabetes Care 36 (10): 3154–3161.
5. Knutson, K. & Ryden, A. & Mander, B. & Van Cauter, E. (2006). Role of Sleep Duration and Quality in the Risk and Severity of Type 2 Diabetes Mellitus. Archives of Internal Medicine 166 (16): 1768–1774.
6. Baglioni, C. et al. (2011). Insomnia as a predictor of depression: A meta-analytic evaluation of longitudinal epidemiological studies. Journal of Affective Disorders 135 (1–3): 10–19.
7. Cohen, S. & Doyle, W. & Alper, C. & Janicki-Deverts, D. & Turner, R. (2009). Sleep Habits and Susceptibility to the Common Cold. Archives of Internal Medicine 169 (1): 62–67.
8. Bounhoure, J. & Galinier, M. & Didier A. & Leophonte P. (2005). Sleep apnea syndromes and cardiovascular disease. Bull Academy of National Medicine 189 (3): 445–459. Review.
9. Härmä, M. (2007). Uni ja terveys. Duodecim 25 (3): 66–68. [date of reference: 22.7.2013]
10. Suomen virallinen tilasto. Työolotutkimus. Helsinki: Tilastokeskus. [date of reference: 22.7.2013]
11. Wagner, U. & Gais, S. & Haider, H. & Verleger, R. & Born, J. (2004). Sleep inspires insight. Nature 427 (6972): 352–355.
12. Cappuccio, F. & D’Elia, L. & Strazzullo, P. & Miller, M. (2010). Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies. Sleep 33 (5): 585–592. Review.
13. Silber, M. et al. (2007). The visual scoring of sleep in adults. Journal of Clinical Sleep Medicine 3 (2): 121–131.
14. Jha, A. & Krompinger, J. & Baime, M. J. (2007). Mindfulness training modifies subsystems of attention. Cognitive, Affective and Behavioral Neuroscience 7: 109–119.
15. Chambers, R. & Lo, B. & Allen, N. (2008). The impact of intensive mindfulness training on attentional control, cognitive style and affect. Cognitive Therapy and Research 32: 303–322.
16. Young, S. (2011). Biologic effects of mindfulness meditation: growing insights into neurobiologic aspects of the prevention of depression. Journal of Psychiatry and Neuroscience 36 (2): 75–77.
Silber, M. et al. (2007). The visual scoring of sleep in adults. Journal of Clinical Sleep Medicine 3 (2): 121–131.
Высокий уровень пребиотиков также содержится, например, в картофельном крахмале, который в последние годы популярен как пищевая добавка для поддержания бактериального баланса кишечника. Картофельный крахмал богат резистентным крахмалом, благотворно влияющим на микробиом
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