Introduction: Feeling drowsy in the summer may be caused by iron deficiency, alkaline deficiency, or vitamin deficiency. The editor has compiled a three-meal diet to fight fatigue, hoping to help everyone.
The main causes of summer fatigue are as follows:
Iron-deficiency fatigue. Many women, in order to maintain a slim figure or smooth skin, often refuse to eat meat and frequently rely on vegetables, fruits, and melons to fill up. Such a diet cannot provide enough iron and can easily lead to fatigue. For women, it is necessary to eat 100 grams of red meat such as pork, beef, or lamb daily. Nuts like melon seeds, hazelnuts, and sesame seeds are rich in iron and are also good for health.
Alkaline-deficiency fatigue. Many women often experience symptoms like unexplained fatigue, memory loss, soreness in the waist and legs, dizziness, insomnia, and constipation, but no problems are found at the hospital. This is often caused by poor lifestyle habits. To change this, it is first necessary to exercise more, and secondly, to eat more alkaline foods, such as kelp, white radish, tofu, red beans, soybeans, apples, onions, tomatoes, spinach, and bananas. Some people think that sour foods are acidic, like grapes, strawberries, and lemons, but they are actually typical alkaline foods.
Vitamin-deficiency fatigue. A deficiency or insufficiency of Vitamin B1 often makes people feel weak. Therefore, eating more Vitamin B1 can eliminate fatigue, such as in animal organs, meat, mushrooms, yeast, and green garlic. A deficiency or insufficiency of Vitamin B2 can lead to weak muscle movement, decreased endurance, and easy fatigue. Foods rich in Vitamin B2 include eggs, milk, peas, fava beans, peanuts, seaweed, and yeast.
How to master the anti-fatigue diet for three meals a day to boost your energy?
Breakfast: Stay away from "high-GI" carbohydrates
If you want to stay in your best state all day, breakfast is the most important. If you are used to just having two slices of white bread to get by, you may feel tired very quickly. Because refined carbohydrates like white bread or toast are so-called "high-GI" foods, they cause blood sugar to rise rapidly, which in turn causes the body to release a large amount of insulin, causing blood sugar to drop sharply, thus making people feel tired.
An energizing breakfast: Eat whole-grain foods rich in fiber, paired with high-quality protein foods, such as milk and eggs. The ratio of starch to protein should ideally be 1:1, along with a few slices of cucumber or tomato, and a glass of milk or juice. These foods are rich in Vitamin B and can provide continuous energy.
Lunch: Control the intake of starchy foods
After lunch, you often feel drowsy. In fact, this is often often caused by food. If you eat a large amount of starchy foods like rice or potatoes for lunch, it can also cause a rapid rise in blood sugar, leading to drowsiness.
At the same time, you should eat more vegetables and fruits: Do not eat too many starchy foods at lunch, and eat more vegetables and fruits to supplement vitamins, which helps break down the remaining sugars and amino acids from breakfast to provide energy. A little trick is: eating garlic or onions can refresh you. Because the allyl sulfide they contain has a refreshing effect. Chili peppers can also excite the sympathetic nervous system, helping to refresh the mind.
Dinner: The simpler, the better
Dinner should never be too much, because a rich, greasy dinner will prolong digestion time, keeping you excited at night and thus affecting sleep quality.
In addition, you should also avoid certain foods: Caffeinated beverages or foods can stimulate the nervous system and reduce the secretion of melatonin, which is a hormone secreted by the pineal gland in the brain that has a hypnotic effect; alcohol makes it difficult to enter the deep sleep stage; gas-producing foods, such as beans and onions, can make your stomach feel bloated and uncomfortable, making it hard to sleep; and spicy foods can cause heartburn and indigestion, interfering with sleep.
In addition to the three meals a day, eating more of the following foods regularly can also help prevent fatigue.
1. Inulin
We can find inulin in the packaging of many energy-boosting and nutritious foods. Inulin is a fiber substance and can also be extracted from some foods like wheat, garlic, onions, and Jerusalem artichokes. Besides helping you feel full, inulin can also help the body absorb magnesium and has the effect of preventing anemia.
In your daily diet, you can try eating some roasted ginger slices and putting them in soup. Research has confirmed that roasted ginger contains a probiotic that can improve the human immune system and help the body resist various external adverse factors.
2. Whole grain foods
The tiredness we often refer to usually refers to brain fatigue, so at this time, you might as well eat some carbohydrates to refresh yourself. Because carbohydrates are the source of energy for the brain, you can eat more foods like sweet potatoes and oatmeal in your daily life. Besides fighting fatigue, they can also stabilize your mood and are beneficial for sleep.
If you don't want to be spiritless for work in the early morning, it is best not to miss any of the three meals, especially breakfast. The morning is key to the day, so breakfast is extremely important. If you skip breakfast, you won't be able to concentrate on dealing with the busy work in the morning.
3. Magnesium-rich foods
Magnesium is present in many foods, so we almost don't have to worry about the body being deficient in magnesium, but not being deficient doesn't mean you don't need to supplement it. Because magnesium produces energy, when you feel tired, it is very likely due to a lack of energy. Therefore, consuming a little more magnesium in your daily life can easily achieve a refreshing effect.
Among all foods, nuts, seeds, beets, and spinach contain the most magnesium, so be sure to eat more of these. At the same time, you must not ignore tofu and various bean products, as they also contain a large amount of magnesium.