In the scorching summer, if the causes of fatigue (such as staying up late, overworking from work, exercise, etc.) can be explained, we consider it normal. However, when the cause seems unknown, or the body fails to recover even after rest, we become very worried. Poor sleep quality, disordered eating (such as dieting or an unbalanced diet), lack of exercise and oxygen supply... Correcting the above mistakes is often enough to restore your energy. The following five anti-fatigue foods may boost your energy during a busy workday.
A balanced diet is key
A balanced diet is certainly diverse, so as to avoid physical weakness caused by malnutrition. The following rules need to be followed: one fruit per meal; two servings of vegetables per day (raw or cooked are both fine); eat foods containing starch, but not in excess (bread, pastries, rice, dried vegetables, preferably coarse ones, as they contain a large amount of fiber, vitamins, and mineral salts); one serving of meat, fish, or egg per day; and finally, dairy products (such as yogurt, cheese, dairy desserts, etc.) are essential for every meal.
Proper supplementation of sugar and carbohydrates
As the most basic nutrient, sugar and carbohydrates are the main source of physical energy. The operation of all our organs, especially the brain, requires the consumption of sugar. Daily, 50%-55% of our energy replenishment relies on sugar.
The most beneficial are complex sugars (i.e., "slow-absorbing sugars"), because they are not quickly consumed by the body and can provide energy for a long time. The following foods are rich in complex sugars: pastries, rice, bread, dried vegetables... However, it is not necessary to eat them with every meal, once a day is enough.
Diet expert: Biscuits, an energy supply
The main ingredient of biscuits is wheat, and the energy provided by biscuits comes from its carbohydrate content. For breakfast, the energy from regular biscuits, butter biscuits, or breakfast-specific biscuits can keep people energetic until lunchtime. If you add a fruit, an egg, and a glass of milk, it becomes a complete and energy-rich breakfast, ensuring you stay energetic all morning. For afternoon tea, eating a few biscuits and drinking a beverage can keep you full of work enthusiasm until you get off work.
Don't forget Vitamin C
The anti-fatigue effect of Vitamin C is well-known. In addition, it helps to enhance the immune function (resist viral invasion).
Kiwifruit, citrus fruits (such as oranges, lemons, grapefruit), red fruits (such as strawberries, raspberries), and brightly colored vegetables (such as cabbage, tomatoes, green peppers, etc.) all contain large amounts of Vitamin C.
Diet expert: Fruits, a source of vitamins
The normal functioning of the brain requires a variety of vitamins and minerals. B vitamins and Vitamin C are particularly important for maintaining human intelligence and physical strength. Folic acid is an indispensable vitamin for human growth and development and the operation of the nervous system, and it helps to improve learning and memory abilities. Green leafy vegetables (such as lettuce, endive, spinach), melons, and strawberries have the highest content of folic acid. Vitamin C helps to maintain the effective progress of cognitive activities (memory and learning). Vegetables and fruits rich in Vitamin C include guava, parsley, sweet peppers, kiwifruit, strawberries, and oranges. Therefore, make sure to eat 1-2 fruits and 500 grams of vegetables every day.
Iron absorption cannot be ignored
Many women do not like red meat (beef, mutton, etc.), however, the iron contained in red meat is a basic component of red blood cells, which can ensure oxygen supply to all organs of the body. Iron deficiency can lead to anemia, manifested as extreme fatigue.
The best sources of iron are blood sausage, liver, red meat, squab, mussels, etc.
Diet expert: Dried fruits, an energy supplement
After physical (hiking, playing tennis, etc.) and mental activities, you can chew some dried fruits or dried fruits to quickly replenish your energy. Therefore, it is a good idea to always keep some dried apricots, almonds, or hazelnuts in your bag for unexpected needs.
Milk is important
It is best to consume at least one dairy product per meal. Milk can provide rich calcium, which is an important element for strong bones.
When you can't sleep, drink a glass of warm milk: its tryptophan can promote the formation of 5-hydroxytryptamine, a substance that helps the brain regulate sleep.
Dairy products, a necessity for the body
Diet expert: Dairy products, a necessity for the body
Dairy products can provide you with protein, vitamins, and calcium, and they do not contain too much fat. In addition, when you have insomnia, drinking a glass of warm milk half an hour before bed every night can help you sleep.
Regular hydration is essential
Water is very important for maintaining the body's internal balance. It transports nutrients, mineral salts, and vitamins, promotes internal exchanges, and ensures the excretion of waste from the body...
All symptoms of dehydration (not only in the hot summer season) manifest as a weakening of physical energy, a decrease in physical recovery ability, and thus increased fatigue. Therefore, you need to drink at least 1.5 liters of water daily, drink small amounts frequently, and don't wait until you are thirsty.
Beverages, choose them wisely
Diet expert: Beverages, choose them wisely
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 varies), so it can meet our daily nutritional needs. Magnesium helps the regular transformation of substances in the body, calcium can supplement the deficiency of dairy products, and sodium can prevent the body from dehydration.