A balanced diet is key: A balanced diet must be diverse to avoid physical weakness caused by malnutrition. The following rules should be followed: one fruit per meal; two servings of vegetables per day (raw or cooked); consume starchy foods, but not in excess (bread, pastries, rice, dried vegetables, preferably whole-grain as they contain large amounts of fiber, vitamins, and mineral salts); one serving of meat, fish, or egg per day; and finally, dairy products are essential for every meal (such as yogurt, cheese, dairy desserts, etc.).
Proper supplementation of sugar and carbohydrates
As the most basic nutrients, sugar and carbohydrates are the main source of physical energy. All organs of the body, especially the brain, need to consume sugar daily. 50%—55% of the body's energy replenishment depends on sugar.
The most beneficial are complex carbohydrates (i.e., "slow-absorption 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 carbohydrates: 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 component 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 lunch. 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, a few biscuits and a drink 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 (resistance to viral invasion).
Kiwifruit, citrus fruits (such as oranges, lemons, grapefruit), red fruits (such as strawberries, raspberries), and colorful vegetables (such as cabbage, tomatoes, bell peppers, etc.) all contain large amounts of Vitamin C.Diet expert: Fruits, a source of vitamins
The normal functioning of the brain requires various vitamins and minerals. B vitamins and Vitamin C are particularly important for maintaining human intellectual and physical strength. Folic acid is an indispensable vitamin for human growth and development and the functioning of the nervous system, which helps to improve learning and memory abilities. Green leafy vegetables (such as lettuce, endive, spinach, etc.), 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, kiwi, strawberries, and oranges. Therefore, it is recommended to eat 1-2 fruits and 500 grams of vegetables daily.
Iron absorption cannot be ignored
Many women do not like red meat (beef, lamb, etc.), however, the iron contained in red meat is a basic component of red blood cells and can ensure the supply of oxygen to all organs of the body. Iron deficiency leads to anemia, manifested as extreme fatigue.
The best sources of iron are blood sausage, liver, red meat, squab, mussels, etc.Diet expert: Dried fruits, energy supplements
After physical (hiking, playing tennis, etc.) and mental activities, you can chew some dried fruits or dried fruits to quickly replenish your physical strength. Therefore, you should always keep some dried apricots, almonds, or hazelnuts in your bag for emergencies.
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 strengthening bones.
When you have insomnia, drink a glass of warm milk: its tryptophan can promote the formation of 5-hydroxytryptamine, a substance that helps the brain regulate sleep.Diet expert: Dairy products, essential for the body
Dairy products can provide you with protein, vitamins, and calcium, and will not contain too much fat. In addition, when you have insomnia, drinking a glass of warm milk half an hour before going to bed every night helps with sleep.
Regular water supplementation
Water is very important for maintaining internal balance. It transports nutrients, mineral salts, and vitamins, promotes internal exchange, and ensures the excretion of waste from the body...
All symptoms of dehydration (not only in the hot summer season) manifest as weakened physical ability, decreased physical recovery ability, and thus increased fatigue. Therefore, at least 1.5 liters of water should be drunk daily, in small amounts and frequently, and do not wait until you are thirsty to drink.Diet expert: Beverages, use selectively
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 conversion of substances in the body, calcium can supplement the deficiency of dairy products, and sodium can avoid body dehydration.