During the day, each of us will have a fatigue moment. At this time, a little food power works well. Here are some anti-fatigue foods that can ensure a balanced diet and maintain a healthy lifestyle, so that people are refreshed and ready to work.
Biscuits: supply energy. The main ingredient of cookies is wheat, and the energy provided by cookies comes from its carbohydrate content. Breakfast, ordinary cookies, butter cookies or cookies dedicated to breakfast, plus a fruit, an egg, a glass of milk, is a complete and energetic breakfast, can ensure that you are energetic all morning. For afternoon refreshment, a few cookies and a drink will keep you energized until the end of the day.
Fruits: provide vitamins. The brain needs many vitamins and minerals to work properly. Vitamin B and vitamin C are particularly important for maintaining the body's mental and physical strength. Folic acid is an indispensable vitamin for human growth and development as well as for the functioning of the nervous system, which is conducive to improving learning ability and memory. Green leafy vegetables, melons and strawberries contain the highest levels of folic acid. Vitamin C helps keep memory and learning effective. Vegetables and fruits that are high in vitamin C include pomegranate, acacia, parsley, green peppers, kiwi, strawberries and oranges. So make sure you eat 1 to 2 fruits and 500 grams of vegetables every day.
Dried fruits: instant energy supplement. After physical and mental labor, you can chew some dried fruits or dried fruit, which can quickly replenish energy. Usually, you can put some dried apricots, almonds or hazelnuts in your bag in case of emergency.
Dairy products: essential for the organism. Dairy products provide you with protein, vitamins and calcium and do not contain too high an amount of fat. Also when you have insomnia, drink a glass of warm milk to help you sleep.
Mineral water: replenish salt and minerals. Drinking mineral water in moderation is very effective in replenishing minerals. Mineral water contains more or less mineral salts (calcium, sodium and magnesium in varying amounts) that meet our daily nutritional needs. Magnesium contributes to the regular transformation of substances in the body, calcium supplements the lack of calcium in staple foods and sodium prevents the body from becoming dehydrated.
Necessary "anti-fatigue" foods
The following are some of the "anti-fatigue" foods that ensure a balanced diet and maintain good health, so that you can work with renewed vigor!
Biscuits: supply of energy
The main ingredient of cookies is wheat, and the energy they provide comes from their carbohydrate content. The energy provided by a regular cookie, a butter cookie or a cookie dedicated to breakfast will keep people energized until lunchtime. If you eat a piece of fruit, an egg and a glass of milk, you have a complete and energizing breakfast that will keep you going all morning. For afternoon refreshment, a few cookies and a drink will keep you energized until the end of the day.
Fruit: a source of vitamins
The brain needs a wide range of vitamins and minerals to function properly, and B vitamins and vitamin C are particularly important for maintaining mental and physical strength. Folic acid is an essential vitamin for growth and development, as well as for the functioning of the nervous system, which helps to improve learning ability and memory. Green leafy vegetables (e.g., romaine lettuce, endive, spinach, etc.), melons, and strawberries contain the highest levels of folic acid. Vitamin C helps to keep cognitive activities (memory and learning) effective. Vegetables and fruits that are high in vitamin C include guava, parsley, bell peppers, kiwi, strawberries and oranges. So make sure you eat 1 to 2 fruits and 500 grams of vegetables every day.
Dried fruits: energy supplements
After physical (hiking, playing tennis, etc.) and mental activities, you can chew on some dried fruits or dried fruits, etc., which can quickly replenish your energy. So you should always keep some dried apricots, almonds or hazelnuts etc. in your school bag for emergencies.
Dairy products: essential for the organism
Dairy products can provide you with protein, vitamins and calcium, and do not contain too much fat. Also, when you have insomnia, drinking a glass of warm milk half an hour before going to bed every night will help you sleep.
Drinks: selective use
Drinking mineral water in moderation is very effective in replenishing minerals. Mineral water contains mineral salts to a greater or lesser extent (calcium, sodium and magnesium in varying amounts) and thus meets our daily nutritional needs. Magnesium contributes to the regular transformation of substances in the body, calcium supplements dairy products and sodium prevents the body from becoming dehydrated.
The best anti-fatigue diet
If the fatigue that can explain the cause (staying up late, working too much, exercising, etc.) seems normal to us . Then, when it seems that the cause is unknown, or the body still can not recover after rest, we will be very worried. Poor sleep, eating disorders (such as dieting or an unbalanced diet), lack of exercise and oxygenation ...... Correcting these mistakes is often enough to restore your strength. Here are six great anti-fatigue remedies that may give you a boost of energy in your busy schedule.
Balanced diet is the key
A balanced diet is definitely diverse so as to avoid weakness caused by malnutrition. The following rules need to be observed: one fruit per meal; vegetables twice a day (both raw and cooked); consumption of foods containing electric starch, but not in excess (bread, pasta, rice, dried vegetables, preferably roughly prepared, as it contains a lot of fiber, vitamins, and mineral salts); meat, fish, or eggs once a day; and lastly, dairy products (such as yogurt, cheese, dairy snacks, and so on) that are essential for every meal.
Adequate sugar and carbohydrates
As the most basic nutrients, sugar and carbohydrates are the main source of physical energy. People need to consume sugar for the functioning of all organs, especially the brain. Every day. 50-55% of physical energy replenishment depends on sugar.
The most favorable are complex sugars (i.e., "slow-absorbing sugars"), which are not quickly consumed by the body and can be replenished over time. The following foods are rich in complex sugars: pasta, rice, bread, dried vegetables ...... However, it is not necessary to consume them at every meal; once a day is enough.
Don't forget vitamin C
Vitamin C is well known for its anti-fatigue properties. In addition, it helps boost immune function (fights viral invasion).
Kiwi and citrus fruits (e.g., oranges, lemons, grapefruit), red fruits (e.g., strawberries, raspberries), and brightly colored vegetables (e.g., cabbages, tomatoes, peppers, etc.) are high in Vitamin C.
Iron absorption shouldn't be ignored
Many women don't like to eat red meats (beef, mutton, etc.), however, the iron that is contained in them is a red blood cell basic component that ensures the supply of oxygen to all organs in the body. Iron deficiency can lead to anemia, which manifests itself as extreme fatigue.
The best sources of iron are blood sausages, liver, red meats, pigeon and mussels.
Milk is important
It is best to consume at least one dairy product at each meal. Milk provides an abundance of calcium, which is essential for strong bones.
When you have insomnia, drink a glass of warm milk: its tryptophan encourages the formation of 5-hydroxytryptamine, a substance that assists the brain in mediating sleep.
Hydration should be regular
Water is important for maintaining internal balance. It transports nutrients, mineral salts and vitamins, facilitates exchange in the body and ensures the excretion of waste from the body ......
All symptoms of dehydration (not only during the hot season) are manifested by weakened physical performance, reduced physical recovery and therefore increased fatigue. For this reason it is necessary to drink at least 1.5 liters of water per day, in small quantities, not waiting until you are thirsty.
Anti-fatigue food
Bitter melon: in addition to the heat evil, to relieve fatigue, clear the mind and eyesight
Jujube: increase myocardial contractility, improve myocardial nutrition, eye disease, night blindness, dry hair, rough skin, moody, memory loss and insomnia, etc., have a certain degree of efficacy.
Grapes: containing calcium, phosphorus, iron, carotene, vitamin B1, vitamin B2, vitamin PP on neurasthenia and excessive fatigue are beneficial.
Ginkgo Fungus: nourish the yin and lungs, stomach and when, brain and heart, relieve muscle fatigue, prevent radioactive damage, increase immunity.
Honey: a cup of 20-25g of honey water before going to bed to promote sleep and eliminate fatigue has a very good effect.
Vitamin B1 deficiency or insufficiency, often make people feel weak, so eat more vitamin B1 can eliminate fatigue. Foods rich in vitamin B1 are animal offal, meat, mushrooms, yeast, green garlic and so on.
Vitamin B2 deficiency or insufficiency, muscle movement weakness, decreased endurance, also prone to fatigue. Foods rich in vitamin B2 are animal offal, river crabs, eggs, milk, soybeans, peas, fava beans, peanuts, nori, yeast and so on.
Timely supplementation of vitamin C in the heavy physical labor can improve muscle endurance and accelerate the recovery of physical strength. Foods rich in vitamin C are green chili, red chili, cauliflower, bitter melon, rape, cabbage, sour dates, fresh dates, hawthorn, red fruit, strawberries and so on.
Tea and coffee have a certain anti-fatigue effect, because they contain caffeine, caffeine can stimulate the heart, increase the frequency and depth of respiration, prompting the secretion of adrenaline, so it can fight fatigue.