Introduction: In spring, many people feel drowsy, as if they can never wake up and often yawn incessantly. These are all symptoms of spring fatigue. Dietary adjustment is one way to cope with spring fatigue, so what should you pay attention to in your diet to combat it?
For more anti-spring-fatigue recipes, we recommend our special feature: Beat Spring Fatigue with Culinary Tricks & Anti-Spring-Fatigue Recipes
I. Breakfast: Avoid "High-GI" Carbohydrates
To stay in your best condition all day, breakfast is the most important meal. If you are used to just having two slices of white bread, you might feel tired quickly. This is because refined carbohydrates like white bread or toast are so-called "high-GI" foods, which cause blood sugar to spike rapidly. The body then releases a large amount of insulin, causing blood sugar to plummet, which in turn leads to fatigue.
An energizing breakfast: Whole-grain foods rich in fiber, paired with high-quality protein foods such as milk and eggs. The ideal ratio of carbohydrates to protein should be 1:1. Add a few slices of cucumber or tomato, and a glass of milk or juice. These foods are rich in vitamin B, which can provide sustained energy.
II. Lunch: Control Your Intake of Starchy Foods
After lunch, you often feel drowsy. Often, this is the fault of the 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: Don't 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 to eat some garlic or onions to refresh yourself. This is because the allyl sulfide they contain has a refreshing and invigorating effect. Chili peppers can also stimulate the sympathetic nervous system, helping to refresh the mind.
III. Dinner: The Simpler, the Better
Dinner should never be too heavy. A rich, greasy dinner will prolong digestion time, keeping you excited at night and thus affecting sleep quality.
In addition, there are certain foods you should especially avoid: Caffeinated beverages or foods can stimulate the nervous system and reduce the secretion of melatonin, a hormone produced by the pineal gland in the brain that has a hypnotic effect; alcohol can make it difficult to enter the deep sleep stage; gas-producing foods like beans and onions can leave you feeling bloated and uncomfortable, making it hard to sleep; and spicy foods can cause heartburn and indigestion, interfering with sleep.