In summer, if we can explain the causes of fatigue (day and night, work is too tired, exercise, etc.), it seems normal to us. Well, when it seems that the reason is not clear, or the body is still unable to recover after a break, we will be very worried. Sleep quality is not high, eating disorders (such as diet or diet imbalances), lack of exercise and oxygen... Correcting these mistakes is often enough to get you back to strength. The following five kinds of anti-fatigue foods may make you more energetic in your busy work.
Diet balance is the key
A balanced diet is sure to be diversified so that we can avoid physical weakness caused by malnutrition. The following rules need to be followed: one fruit per meal; twice daily vegetables (boiled raw and cooked); foods containing electric starch but not excessive (bread, noodles, rice, dried vegetables, preferably crude, because it Contains a lot of fiber, vitamins and mineral salts; once a day meat, fish or eggs; and finally there are essential dairy products for each meal (such as yogurt, cheese, dairy snacks, etc.).
Appropriate supplements of sugar and carbohydrates
As the most basic nutrient, sugar and carbohydrates are the main sources of physical energy. The operation of all organs, especially the brain, requires the consumption of sugar. every day. 50% - 55% of physical supplements are dependent on sugar.
The most favorable is complex carbohydrates (ie, "slowly absorbed sugars") because it is not consumed quickly by the body and can be supplemented with energy over time. The following foods are rich in complex sugars: noodles, rice, bread, dried vegetables... However, it is not necessary to eat every meal, once a day is enough.
Diet Specialist: Biscuits, Energy Supply
The main ingredient of biscuits is wheat, which provides energy from its carbohydrate content. During breakfast, the energy provided by regular biscuits, butter biscuits, or biscuits dedicated to breakfast ensures that people stay energized until lunchtime. If you eat another fruit, an egg, or a glass of milk, it will be a complete and energy-rich breakfast, ensuring that you will be energetic all morning. Refreshments in the afternoon, eating a few crackers and having a drink, will allow you to continue your work with full enthusiasm.
Don't forget vitamin C
The anti-fatigue effects of vitamin C are well known. In addition, it also helps to enhance immune function (resistance to virus invasion).
Kiwi, citrus fruits (such as orange, lemon, grapefruit), red fruits (such as strawberries, raspberries), colorful vegetables (such as cabbage, tomatoes, green peppers, etc.) contain a lot of vitamin C.
Diet Specialist: Fruits, Provide Vitamins
The normal brain work requires multiple vitamins and minerals. B vitamins and vitamin C are particularly important for maintaining the body's mental and physical strength. Folic acid is an indispensable vitamin for the growth and development of the human body and the nervous system, which is conducive to improving learning ability and memory. Green leafy vegetables (such as lettuce, lettuce, spinach, etc.), melon and strawberry have the highest folic acid content. Vitamin C helps to keep cognitive activities (memory and learning) going. Vegetables and fruits rich in vitamin C include guava, parsley, bell pepper, kiwi fruit, strawberries, and oranges. So make sure to eat 1 to 2 fruits and 500 grams of vegetables every day.
The absorption of iron can not be ignored
Many women do not like to eat red meat (beef, mutton, etc.). However, the iron contained in red meat is an essential component of red blood cells and can guarantee the supply of oxygen to all organs of the body. Iron deficiency can lead to anaemia and extreme fatigue.
The best source of iron is blood sausage, liver, red meat, pigeon, mussels and so on.
Diet Specialist: Dried Fruit, Energy Supplement
After performing physical activity (hiking, playing tennis, etc.) and mental activity, you can chew some dried fruits or dried fruits to quickly rejuvenate your body. Therefore, you should always put some dried apricots, almonds or hazelnuts in your schoolbags in case you need it.
Milk is very important
It is best to eat at least one dairy product for each meal. Milk can provide abundant calcium, and calcium is an important element of strong bones.
Insomnia, drink a cup of warm milk: its tryptophan can promote the formation of 5-hydroxytryptamine, which can help the brain to regulate sleep.
Diet Specialist: Dairy Products, Body Essentials
Dairy products can provide you with protein, vitamins and calcium, and will not contain too much fat. In addition, during insomnia, drinking warm milk for half an hour before bedtime every night helps to sleep.
Add water to the law
Water is very important for maintaining the balance in the body. It can transport nutrients, mineral salts and vitamins, promote exchange in the body, and ensure the excretion of garbage in the body...
All symptoms of water shortage (not only during the summer season) are manifested in weakened physical strength, decreased physical recovery, and increased fatigue. To do this, drink at least 1.5 liters of water a day, drink it in small quantities, and do not wait until you are thirsty.
Diet Expert: Drinks, Selective Use
Drinking mineral water in moderation is very effective for supplementing minerals. Mineral water contains more or less mineral salts (the content of calcium, sodium and magnesium are different), so it can meet our daily nutritional needs. Magnesium contributes to the regular transformation of substances in the body. Calcium supplements the deficiency of dairy products, and sodium can prevent dehydration.
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