No strength? So eat the candy! Better two ”- this is bad advice, following which we really get a dose of “ fuel ”, that is, sugar. But this fuel quickly burns out, soon leaving us even more exhausted and hungry.
But a truly high-quality dressing for our body is able to provide such food, thanks to which the supply of energy will be long-term and stable.
These foods can easily fit into your regular diet.
Eggs
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No wonder there are many options for egg-based breakfasts – you can really eat them for a long time. In addition to protein, vitamin D and B vitamins, this product contains the amino acid leucine, which helps cells extract more sugar from the blood and enhances the process of breaking down fats.
Oatmeal
Good old boring oatmeal contains vitamins and minerals that help the energy process. It also contains beta-glucan, a soluble fiber that, when combined with water, turns into a thick gel. Once in our digestive system, this gel inhibits the absorption of glucose into the bloodstream and prevents the stomach from emptying again quickly.
By the way, the more processed the oatmeal, that is, the finer the oatmeal, the easier it is to cook, but at the same time, unfortunately, the less useful it is.
Avocado
This fruit contains healthy fats (84% of which are monounsaturated and polyunsaturated fatty acids), B vitamins and fiber – up to 80% of the total carbohydrate content in avocados.
Healthy fats, on the other hand, help maintain optimal blood fat levels and enhance the absorption of nutrients. Healthy fats can be stored in the body and used as energy sources.
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Fatty fish
Salmon or tuna will recharge your body with protein, fatty acids and B vitamins ( more precisely, one serving of such fish provides a person with a daily requirement of omega-3 fatty acids and vitamin B12).
Omega-3 fatty acids have the ability to reduce inflammation in the body, which is a common cause of fatigue. B12, on the other hand, works with folic acid to promote red blood cell formation and oxygen circulation, making you feel more energized as well.
Brown (brown) rice
Unlike white, it is less processed, therefore it has a higher nutritional value and a lower glycemic index. It does not cause a sharp rise and then a drop in blood sugar, but provides an even supply of energy to the body over a long period of time. One 50-gram serving of brown rice contains 2 grams of fiber and a significant proportion of the daily value of manganese. And this mineral helps enzymes break down carbohydrates and proteins for energy.
Beef liver
It is considered one of the best “meat” resources of vitamin B12. For comparison, as the USDA (United States Department of Agriculture), 3 ounces (85 grams), beef flank steak (flank) contained 1.5 microgram B12. In the same piece of liver – up to 60 micrograms.
Quinoa
This type of quinoa (yes, it is quinoa) fully justifies its reputation as a superfood, because although it contains a lot of carbohydrates, it has a low glycemic index. Protein, fiber, vitamins, manganese, magnesium and folate are all in quinoa too.
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Apples
An average 100-gram apple contains approximately 14 grams of carbohydrates, 10 grams of sugar, up to 2.1 grams of fiber, and even more antioxidants that also slow down the digestion of carbohydrates.
Incidentally, in order to get the most out of an apple, nutritionists advise not to peel the skin off.
Oranges
The first thing we think about when we hear ” orange” is vitamin C. You can’t argue with that, because an average orange is able to fully meet a person’s daily need for this vitamin. But no less important are the antioxidants that this fruit also contains. By counteracting oxidative stress, they also help reduce feelings of fatigue.
Like an apple, an orange can be a great power bank to take with you for a snack when you go from home.
Popcorn
Unexpectedly, the same popcorn – of course, provided that it is ” pure” popcorn without oil and chemical additives. Then it ‘s a very healthy whole grain snack that’s packed with fiber, antioxidants and very few calories.
As for drinks, we all know what coffee invigorates best. Caffeine quickly reaches the brain through the bloodstream and suppresses the activity of adenosine, a neurotransmitter that calms the central nervous system. As a result, production of epinephrine, a hormone that stimulates the body and brain, is increased.
However, it is worth remembering that doctors advise not to overuse coffee and limit yourself to 400 mg of caffeine per day.
And also do not forget about the most important drink – water. The lethargy and tired feeling we try to pour over coffee can be common symptoms of dehydration. And in this case, we will only make it worse, because coffee is a powerful diuretic, that is, it removes even more fluid from the body.
