Usually in the cold season or in the spring we start to get more tired. And this is understandable: there is little sun, the vitamins in fruits and vegetables are running out. What to do? Pay attention to the correct selection of products that will give the right boost of energy and improve the quality of life.
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First of all, give preference to natural products.
Minimize or eliminate industrially processed foods from your diet: sausage, sweets, processed foods .. And although these foods are tasty and easy to eat, they contain a lot of empty calories. Also, such food contains preservatives, food additives, trans fats, sugar and synthetic ingredients. When consumed regularly, they can maintain and increase fatigue.
Fresh seasonal fruits
The fresher the food, the higher its nutritional value. Fresh seasonal vegetables and fruits contain a large amount of nutrients naturally.
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In the cold and spring, give preference to oranges, avocados, tangerines, apples, persimmons. And from vegetables, carrots, cabbage, leeks, pumpkin, beets.
Decaffeinated drinks
Caffeine is good, but in moderation. Its action is short-term (20–25 minutes). If your diet has few healthy foods and a lot of coffee, the body will deplete very quickly.
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You can leave coffee and unsweetened black tea. But caffeinated energy drinks are usually high in sugar and synthetic additives. Abuse of them will quickly lead to overwork.
lean meat
Red meat is a source of protein, but it is also a source of animal fat, which is not always healthy. And lean chicken, turkey, or fish meat provides quality protein and is lower in saturated fat.
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Some types of fish high in omega‑3 fatty acids (herring, tuna, mackerel) will enrich the diet with especially healthy fats.
Complex carbohydrates
Whole-grain cereals, whole-wheat pastas and pastas, and beans have low nutritional value. Whole grain products saturate and maintain energy at a constant level for a long time.
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Nuts and seeds
These are the best representatives of products to combat fatigue and hunger. Adding them to your diet will provide your body with nutrients and energy.
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Almonds, Brazil nuts, cashews, hazelnuts, pecans, walnuts, sunflower seeds, and pumpkin seeds should be consumed unsalted and raw.
Water
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Clean drinking water is essential for the optimal functioning of the body. And although water does not provide energy in the form of calories, it facilitates energy metabolism, which allows energy to be renewed. Drink water throughout the day. Try to replace a cup of coffee, a glass of soda with ordinary clean water.
Bananas
Scientists equate bananas with carbohydrate sports drinks for cyclists who constantly need to refresh their energy levels on long trips.
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In addition, bananas are rich in potassium, fiber, vitamins and an ideal amount of carbohydrates, providing a large dose of natural energy.
Oatmeal
Oatmeal isn’t just for breakfast. A large bowl of oatmeal fills you with energy, saturates, thanks to dietary fiber and a small amount of protein.
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Unlike industrially processed sugary breakfast cereals, oatmeal does not cause blood sugar spikes. And we can control what to add to the porridge — milk, nuts, honey, berries, dried fruits.
Chia seeds
Chia seeds can be an excellent source of energy for a long time due to the content of carbohydrates, fats and dietary fiber.
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They are high in omega‑3 fatty acids, which are good for the heart and have anti-inflammatory properties. You can add a couple of tablespoons of chia to smoothies, yogurt, porridge or scrambled eggs. This will provide enough energy and reduce fatigue.
vitamins
Vitamins. If you do not have the opportunity to organize a good diet, you can supplement the diet with vitamin and mineral complexes.
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The opinion of the editors may not coincide with the opinion of the author of the article.
