uses his recipe flour, uh, so whole grain means, either whole grains or crushed grains bran pressure. eh, and not only tell me. so it's bran. uh, grain crops familiar to us, but also corn. that's where the seeds are. uh, flax seeds means sunflower kernels, and nuts. uh, today, these are various dried fruits, even seaweed today. uh, these e all of them either help us to enrich, e, our body with magnesium potassium, which means a high content, which means, uh, iron, especially this content is high, uh, in er rye and rusty wheat bread minskprom. e, produces a very wide range of a wide range of its products and a number of them are not classics, for example, this is a narychan classic. anniversary mayak, uh,

a whole line, that means, uh, maga bread very popular bread, water, the same narychan classic, which today is the e brand. not only i think that the city of minsk, but the whole republic our guests of the capital, the guests of the republic, are happy to take away as a present, or you have good memories of belarus, this particular bread, so, it is already for more than 30 years it has been produced with virtually no change in shape receptors. this is one of the first custard lions that began to be produced on an industrial scale on the territory of the republic of belarus, which means that this is really our classic as a whole. the company has more than 250 types of bread that are patented today, we have recipes, but in production. eh, basically. uh, currently participating near the country of names. 60 of them, uh, are custard loaves

, and every year we have quite a lot, which means we bring them out for loaves, but they all take root on the market.

it is very important not to forget. when you work at a computer, and for no reason it starts to freeze , the first thing that comes to mind. yes, you need to reload it. oh, this applies not only to technology, even after a hard day’s work, when we start to freeze, we need to reboot and you ca n’t imagine anything better than sleep. so, when you meet with a long-awaited pillow, it seems to you, well, that's it, now i'll get some sleep. well, here you were proving today in the arms of a sweet dream, and in the captivity of insomnia, and today we will figure it out. as break out of this captivity and understand. why do

we need chromium in our body and we will answer, but questions that concern you. good afternoon. you start with the average person sleeping a third of their lives. well, imagine a man or woman 60 years old and 20 of them they overslept. yes, of course , for me personally, the topic of sleep is very mysterious and, of course, a huge number of scientists studying this topic come to some conclusions. well, there are ordinary people, yes, who say, why do we need to spend so much time sleeping, right? here i sleep myself 2-3 hours a day and i, in in principle, this is enough, of course , the question arises. and suddenly they spend some reserves of the body, maybe over time. this will somehow affect their health. kohl you have a lot of questions and they need to be answered. let's invite expert neurologist tatyana skorokhodova here to come to you. by the way it's good afternoon nice to see you i have a question those people who sleep under 2-3

hours a day. in general, they do the right thing in general. napoleon says he slept only 2 hours a day and nothing. how long did he go through europe practically, well, we don’t know for sure how much napoleon was, but sleeping two or three hours a day is clearly not enough. over the centuries, people began to sleep less. if we take experience, a hundred years ago, people slept an average of eight hours a day, and now . uh, the average person's sun is 6-7 hours a day, but 2 hours. this is clearly not enough tatyana i would compare the sun with a reboot, however, even in itself there is a feeling when you really want to sleep, then no work can be argued, it is difficult to accept decision, and get enough sleep and in the morning everything is all brilliant solutions. right there in your head. wow, very interesting comparison. e with us reboot. but it seems to me that this is a little unreliable, because, but during sleep, our brain. he doesn't rest, and we know it. according to the electroencephalogram, we found out that, in fact, sleep has several phases. so, there are phases of rem sleep, or as they

call remson and slow sleep. what is this phase? why do we need them? why does this happen in the brain? please explain, well, everything starts with a phase slow sleep, and slow sleep takes e, almost 70-75%, e of the time of a person’s entire sleep, and it is in the phase of slow sleep that rest and regeneration of the whole e of the whole organism and the nervous system and other organs and systems, and slow sleep. e, divided into stages. the first stage is our falling asleep. this is a period of time when a person may experience a sensation of falling followed by a sudden jerk, the so-called jerk. this is fine. this is absolutely normal. this is a physiological process. he may or may not be. but if it is, this is an absolute norm, and this is a sign of falling asleep, a sign of e and finding a person. in the first

phase of slow sleep, falling asleep normally lasts 10-15. well, 20 minutes. then comes the second phase of slow sleep, when a person is no longer aware of himself in reality. he is already sleeping, the muscles are relaxing, but the breathing and heartbeat are still within the normal range of the daily biorhythm and, in this phase, the blood supply to the muscles increases, the muscles are already resting after the second phase of slow sleep, the third phase comes, slow sleep, the most significant and most importantly, in this phase the nervous system is cleared of metabolites from toxins, that is, from the metabolic products of the nervous system itself. it must also be cleansed, and in this phase the nervous system learns to structure its memories a. she shifts them from e, fast memory to long-term memory, and this phase

is characterized by what happens, tissue growth and tissue regeneration. that is, we are recovering. what about rem sleep? uh, they call it ram-son, that is, rabbit imovement, that is, literally in this phase. uh, you can twitch your eyes start to move, what's going on there? what phase? firstly, we dream with him, maybe in this particular phase of rem sleep. we dream while the skeletal muscles remain relaxed. but the eyeballs move and this can be seen in a sleeping person, rem sleep occurs one and a half to two hours after slow sleep and alternates with slow sleep and especially many phases of rem sleep in the morning. why do we remember our dreams, but because we see them before waking up at the end of our sleep. it we're talking about when a person is sleeping and that 's wonderful. it is very necessary and 8 hours. but still, you said correctly, we began to sleep much less and more often than people even

100 years ago we have, insomnia so let's see what happens due to insomnia reaction. so how does insomnia affect the reaction? tell me what's going on. the most important thing is in the brain, depending on which area of ​​the brain did not have time to rest and clear itself of metabolic products. and we can judge how and what will disturb a person in when the parietal cortex is damaged. e man. may e disturb the slowness of the reaction, that is, sits behind the wheel during or after insomnia. well, memory is not good, as it affects memory if the frontal part of the cortex has not rested. we may face the difficulty of forming our thoughts by remembering our actions and e- motivation for action, that is, achieving a goal. but what about teaching all night before the session and not sleeping. it's worse, it's all gone

badly, but it makes absolutely all students go well. so the exam, on the contrary, sleep ahead, yes. a lot still depends on your biorhythms, who you are constitutionally a lark or an owl, how hard it is for you, getting up early in the morning and going to bed late at night is affected by the occipital cortex, which is responsible for the function of vision, is the highest cortical analyzer then a person. it may be difficult to focus, or there may be fog before the eyes and it is natural for drivers. this is very important for overall well-being. i, uh, shoulder the domestic issue. eh, you know what? well, scientists are actually people who, when they study any experiments they do and there was an experiment in which dogs were not allowed to sleep for a long time, and in fact, even on the fifth day, ulcers began to open in them. it would seem that. and definitely. i fed them. everything was fine. they were given water, but they were not mocked at him,

but the dream had such a strong influence on their well-being, but with a person. the situation, of course, lack of sleep, prolonged lack of sleep, is primarily stress, and any stress is an impetus for the development of any pathological condition, so general well-being is also, uh, a state when a person can experience somatic complaints not only uh, complaints from the nervous system in the form of uh difficulties with brain functions, uh, but also uh, well-being from the internal organs, these are various pains in the abdomen. these are pains in the region of the heart. this is a tingling numbness in the hands and feet. this is a general weakness. that is, it all happens with sleep disorders. so let's learn to deal with insomnia, based on some life situations. let's imagine that insomnia happened in the background. acute stress. well , for example, a person was fired from a job very she is very worried, or does not sleep at all, or sleeps, but very badly tatiana how to be in this

story? how can you help such a person? yes insomnia can occur from different? and acute stress is the most common of them, but even ancient doctors said, remove the cause, and we will remove the disease, so here we need to treat not the dream that was the result, but the problem here we still need to solve for ourselves, how we will solve the problem , acute stress, perhaps here some soft. uh, sedatives. and maybe here a person needs to calmly sit down and think about working out ways to solve this problem, if he can’t cope on his own, why not talk about it in the family? got some advice yes get from close loved ones and able to listen able to say, you know, i understand you problem. it seems to be half as much, if the man and his family can't cope. why not go to a psychologist and ask? and what are the methods of dealing with

stress and how can i learn to overcome it, that is, get professional psychological help. and when we decide acute stress. i think that sleep will improve well consider this situation. yes, when we have some kind of, well, anxiety disorder, and in a person, everything seems to be fine in life. yes, for some reason he still sleeps badly. you know, when you fall asleep at 12:00 at night, and wake up at three and everything is with us in one eye, the symptoms of a sleep disorder. in the case of an island of stress and anxiety disorder, it will be different, if it is difficult for a person to fall asleep during acute stress, it is difficult to fall asleep. if he fell asleep, he sleeps all his night time, then with an anxiety disorder it is typical to wake up in the middle of the night most often at 3:00 in the morning and then it is already problematic to fall asleep, or it is frequent waking up at night followed by a short-term

falling asleep. in the case of an anxiety disorder , it is necessary, and already to consult a doctor for medical support, the specialist should prescribe drugs that will reduce the level of anxiety while reducing the level of anxiety, sleep is getting better. here's another important point. why you need to control your anxiety disorder because it can develop into chronic stress. yes yes chronic stress. it is already called distress, and it can cause not only sleep disorders, but also the appearance, but some somatic e, problems of complaints from the body, that is, it will already suffer, and not only the brain and its functions, but also the body we may experience various somatic symptoms. generally i listen to solutions. problems acute stress anxiety disorder rimma's circadian disorder is impossible to do without pills. well, we must remember with you what drugs we will use with you to treat insomnia in the event that if this is our favorite melatonin

let's remember that this is a replacement therapy and with prolonged use of any replacement drug, the body itself produces. this substance stops, therefore melatonin for long-term use is not indicated if there is an anxiety disorder ; pill and sleep. that is, when he takes sleeping pills in their pure form, you need to remember that such drugs are very quickly addictive in 5-7 days, a person may already be addicted and further dependent on sleeping pills, so taking sleeping pills should be situational, that is, once a a week once every 2 weeks at the moment when you really need to get enough sleep, because sleep disturbances have already accumulated, and in this case, rest is needed. i

just want to ask one more question, why? sometimes i sleep 8 hours, i wake up i feel great, but more often it happens that i sleep the same 8 hours. i haven't overworked at work and i wake up so broken, whether it depends on the cycles that woke up, because often someone will be broken once you. well, an alarm clock anyway. let's close the last question. how much should a person sleep a day, five hours eight hours, someone says 10 12, as actually happens at the moment , the normal duration of the night is recommended. sleep 6-7 hours no less no less and the quality of sleep will depend on how we observe sleep hygiene. let's now a-a remember who has a bedroom in the bedroom, uh, a tv to the wall. yes, they nailed the tv, everything is fine and beautiful. and where do we charge our cell

phone. now it’s enough to have it in the morning. yes, remove the alarm clock and press the button to turn it off frankly, that before going to bed you want to look at the screen, that is, watching gadgets at night, it does not contribute to good falling asleep and quality of sleep. in addition, if you you came home late, what time did you have dinner? you also depends on how the quality is, if you eat somewhere 2-3 hours before sleep, then you interfere with the normal production of growth hormone, which is produced in the pituitary gland, and it is he who regulates the phases of fast and slow sleep. and if you don't have enough growth hormone, you won't have quality sleep per advice. we thank tatyana skorokhod, expert vlog presentation. thank you very much. good day. thank you. goodbye. we will continue in a few minutes stay tuned.

let's meet hardworking and friendly polishchuks. this is my home, my joy. here i lived my childhood, my mother lived in this house, the father is hard on the earth, he brings great joy, joy, when you sow something, even joy for just plowing, we will show you picturesque landscapes, the belarusian woodland and this river separates the village of rybno and the village of kiselevtsy, but the fishing village and the village of kiselyovtsy were very friendly people, introduce the history of villages and cities. this is where the battle took place and it is here that the dead from the stations and the suvorov soldiers were buried. well, the most important thing i want to say is that

, uh, why the name of the village is fish, because that there were a lot of fish here and the name rybno went, see the project of polyshuki on belarus 24 tv channel. smart , erudite, inquisitive guys and these are guests from the future and as far as i remember, she then lived in 20172, therefore, she is not from our time. i chose the option, yes hmm why not, beautiful words beautiful feelings will find answers to all questions. well, i have a few uh of these testimonies. well, the most important thing is not to get confused. i replied. no, i'm incredibly lucky, because today i went to literally one class . the world history. this lesson was, just the same rocket. on which continent is the highest waterfall in the world located? okay question i don't

remember what i went for breakfast. do you want an intellectually entertaining show? i know on tv channel belarus 24 we will play a medical game. come on, i love intellectual games, so i'll be happy to throw those balls and name some microelement. and you will answer me, why is it needed in the body? okay come on, come on calcium teeth well health project staff, so this first of all, the heart is good, good girl. now i will throw the ball for a very long time so that you think and so the thunder. with increased complexity

with an asterisk here without the help of the hall. or rather , the helplessness of our wonderful expert endocrinologist tatyana podolskaya is indispensable. tatyana, please come to us. we need your help tatyana good afternoon. good afternoon, for me personally, the element is chrome. yes, i know that it is the periodic table, exactly somewhere in the total mass of elements, but what exactly is the use of it for our body for chromium is an indispensable trace element, but in our body there are a lot of elements, and there are 118 elements in the periodic table, 82 of them are present in our body. e and most of them more than 65% are in our blood and every second is involved in cellular respiration in the transfer of oxygen, and chromium is one of the uh participants in this process. e. only 6 mg in our

body is negligible, a small amount, why do we need chromium, a participant in carbohydrate and fat metabolism, moreover, how in a way it affects this metabolism, and it affects in a way that leads to weight loss, it reduces cravings for sweets. it reduces the feeling of hunger, it increases the burning of adipose tissue during exercise. it helps to lose weight in such a way that it is the proportion of adipose tissue that decreases, and the muscle tissue. at the same time, the synthesis of rna and dna, the activity of the trypsin enzyme in the stomach, remains in an absolutely normal state. e, maturation of bone tissue synthesis of thyroid hormones adrenal hormones eye pressure. and this is only a small list of what such an important trace element, micro metal chromium, is involved in. well, let's take a closer look at what teaching. this microelement and we will start with the regulation

of blood sugar. how i think it's best if we show it with a demo. please come here to our demo chrome is part of a specific substance carbohydrate tolerance factor a and e, without this substance. there is no sensitivity of the cell receptor to insulin if it is impaired the sensitivity of the cells' receptors to insulin, to. unfortunately, the cells will not see the insulin, and the insulin will not perform its function. so we have the hormone insulin, its task is to transfer glucose molecules into the cell, that is, insulin is this machine. yes, and this is a glucose molecule, these bright balls, and this transparent box in our cells, but in order for this process to go through, we definitely need chromium, and it is chromium that increases the sensitivity

of cell receptors to insulin, the cell sees insulin insulin, how the key fits to the cell opens the desired, and sugar is overloaded . glucose is overloaded into the cell. so it turns out, if there is little chromium in the body, there will be a traffic jam in the body. you can put it this way, unfortunately, all of our glucose will remain in the blood and diabetes mellitus of the second type will develop, and the second moment when we have sugar in the blood. glucose in the blood. insulin, such a good owner, says it must be disposed of somehow. this good should not be lost, so it carries all these molecules to the adipose tissue. do we know insulin? - this is a hormone of anabolic action and from these molecules we form adipose tissue and summarizing no chromium we have hungry cells

we have a high level of glucose in the blood. we have the development of pre-diabetes and diabetes mellitus and the development of obesity tatyana let's return to the center of the studio and consider other important properties of chromium, for example, such as protection against atherosclerosis. and here is how chromium is involved in atherosclerosis is characterized by the presence of atherosclerotic plaques in the vessels. these plaques are made up of bad cholesterol. bad cholesterol or low density protein in the body. there is a substance apoprotein, a, and it is in this substance that our chromium enters, which makes the substance apoprotein, and it draws from these plaques. uh, this bad cholesterol is what makes our protective good cholesterol, the so-called lipoproteins, high. take away this bad cholesterol

from the vessels and take it to the liver, for which , in order to then remove it from the body. although it is here, let's clearly, again imagine all this. here we have a cross section of a vessel. yes, these balls are our symbol. those plaques absolutely right? uh-huh, i will take myself such an important role as chrom, who is, in fact, cleaning the vessels. i understand correctly. yes, something happens, if there is enough chromium in the body, all these plaques are unsafe for our health, the vessels are simply swept out and cleaned, well, beauty. i correctly showed absolutely right and we must emphasize that these plaques are reduced in size in a good way. they don't come off, they don't go anywhere. they are decrease in size and leave our body through the liver through the gastrointestinal tract. so let's talk about another very important property of chromium. chroma turns out to be struggling with stress.

how tatyana in 2003 published an interesting study on the treatment of atypical depression of patients with this disease was divided into two groups. one of them received drugs with chromium, and the second received a placebo dummy according to the results of this study, it was proved that chromium affects the course of depression in in a positive direction, it helps patients with this condition, therefore, based on this study, conclusions were drawn about the help of chromium in the development of depressive conditions. olya, i want to ask you a simple question. we talked about the very useful properties of chromium in your opinion. what food has the most of it? who is the leader, who is under our cap is here, for some reason i believe that everything useful is in

vegetables and fruits. first of all, therefore , i believe that there is something of this. well, let it be some kind of vegetable. what good question. i think there are alkaline earth metals. it could very well be potatoes. this is our everything. ok then. let it be potatoes. open show. i love potatoes. i am always in a good mood. maybe there really is a lot of chrome in there . let's see. no, it's broccoli. wow, to be honest, not my favorite vegetables tatyana is it really the leader in chromium content and inferior even to the same potatoes. in general, if potatoes contain chromium in almost all food products, the question is that, unfortunately, during thermal processing of chrome almost does not remain there. and if earlier, but the problem of chrome was not for people, now it happened. here is the story. you and i will eat a lot of fast, carbohydrates on the table. there are a lot of carbonated drinks, sweets, and starchy foods.

they ate from premium flour and all this leads to the fact that the consumption of chromium increases and, uh, we need more and more of it. the daily need for chromium is small 55-70 mcg per day . ah, very versatile. proper nutrition. dah. leader e. i love broccoli as a source of chromium why because, in the first place, it's not here? nothing harmful, but no fat. uh, no extra calories. there is a lot of fiber here. there 's selenium here, there's chromium, plus broccoli. you don't need a lot of e, you don't need to heat it for a long time . a lot of people love broccoli. in raw form or blanched enough to blanch broccoli, throw it into boiling water and at the same time take out some part of chromium , it still remains, where there is still a lot of chromium

garlic. and onions. don't forget these two important foods in our diet. add them, too, please, to your e, to your food in your dishes. ah , chicken meat can also be distinguished from the products. for example, fruits can be distinguished, but apples are absolutely good here. uh, so you can select seafood shrimp 100 g of shrimp. this is the daily norm of chromium 100 g of chicken. this is a daily. uh norm chroma e where else are blueberries blueberries products that we can also eat raw do not make jam from them, do not cook compotes eat in alive, so a date, then his young man smells like garlic, you shouldn’t run away right away in a lot of villages on their chroma this is great, young man. yes, men's health, including, and chromium is the overall health of our body. tatyana is true.