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A diet with a variety of fresh, nutrient-rich foods can help reduce feelings of fatigue. Read on to learn more about foods that can help beat fatigue. This article will give you a few insights into the foods and drinks to avoid, along with some effective tips to boost your energy.
1. Food dispels fatigue
Dehydration, lethargy, sluggishness and dislike of exercise. Those are all signs of fatigue. However, some processed foods, such as white bread and baked goods, can worsen fatigue in some people. According to the joint report of many studies that have been done, the percentage of women who regularly feel tired is significantly higher than that of men. Many subjective or objective causes can lead to fatigue. But experts say poor nutrition is the leading cause. “Food is really fuel for our bodies,” says Cindy Moore, director of nutritional therapy at The Cleveland Clinic. What we choose to fuel (eat) will completely affect the performance of our body."
At the beginning of each new day, most people go to work or school without thinking about the need to eat and drink. Their fast-paced lives don't even allow them to think about breakfast time. Dr. Mary Ellen Camire, professor of food science and human nutrition at the University of Maine says, "Breakfast is a meal. easy to forget. But if people skip breakfast and feel tired in the middle of the morning, it's time... to change the habit of skipping breakfast."
Research shows that breakfast improves alertness and concentration, helps with weight loss by preventing overeating during the day, and prevents overweight, obesity, type 2 diabetes, and cardiovascular disease. chemical . To get these benefits and fuel your body for the day, the Academy of Nutrition and Dietetics recommends eating plenty of carbohydrates for energy and protein for endurance. Some food options that meet the above requirement include:
Grain bagels with cheese Cereal with fruit and yogurt Whole grain toast with peanut butter and fruit Sliced hard-boiled eggs into whole-wheat pita Baked eggs, toast and fruit Oatmeal with raisins For those always busy with work, Camire says breakfast bars, frozen omelettes, breakfast sandwiches, Packed oatmeal and whole grains in prepackaged plastic bowls are good options to eat on the go. However, be aware of the sugar and fat content of your breakfast. A study in the journal Pediatrics found that children who ate a breakfast high in sugar were hungrier and ate more at lunch.
2. 11 foods to help fight fatigue
2.1. Unprocessed food
Although a cheese and fries sandwich may feel good to eat, its nutritional value is relatively low. Processed foods, such as some packaged or canned foods, candy, canned foods, and cooked meats, are often high in preservatives, processed additives, sodium, trans fats, and other chemicals. Other artificial ingredients may be harmful to health.
2.2. Seasonal fresh fruits and vegetables
In fact, the fresher the food, the more nutrients it contains. Unlike processed foods, which have had their nutrients stripped to make them last longer, raw foods often contain higher levels of nutrients. Eating fruits and vegetables that are in season means letting them ripen naturally on the tree.
Thực phẩm càng tươi càng chứa nhiều chất dinh dưỡng
2.3. Non-caffeinated beverages
Caffeine when used in moderation has been shown to have a number of health benefits. Although caffeine makes us feel alert for a short time, it doesn't actually energize the body. The first sips can be exciting, but if you don't provide your body with good nutrition and balanced snacks and meals, you'll end up feeling tired. .
If you are a coffee addict, choose black coffee or unsweetened coffee. Soft drinks and energy drinks can contain high levels of refined sugar and artificial ingredients that can cause breakdown and lead to other health problems if consumed in excess.
2.4. Lean protein
Red meats can be a great source of saturated fat in our diets. Lean meats like chicken, turkey, and fish still provide quality protein but contain less saturated fat. Fish that are high in omega-3 fatty acids, like salmon and tuna, can add healthy, heart-healthy fats.2.5. Whole grains and complex carbs
Just like processed foods, refined carbohydrates like sugar and white flour add less nutrition than whole grains and complex carbs. Choose whole grain foods and complex carbohydrates to ensure that our bodies get the full benefit from the husks, adding fiber to our diet.
Ngũ cốc nguyên hạt giúp bổ sung chất xơ
2.6. Nuts and seeds
Nuts and seeds are some of the best foods to beat fatigue and reduce hunger. Including a variety of nuts and seeds in your diet can provide healthy nutrients and energy. Nuts and seeds recommended by nutritionists to include almonds, Brazil nuts, cashews, hazelnuts, pecans, walnuts, sunflower seeds, and pumpkin seeds. ... Experts also advise consumers to eat these nuts without processing or salting. And they can be the perfect mid-afternoon snack.
2.7. Country
Drinking plenty of water is essential for the body's organs to function optimally. Although water does not provide energy in the form of calories, it helps facilitate the biochemical processes or reactions in the body that turn itself into an energy booster. Drink plenty of water throughout the day and try to limit soft drinks, coffee, and other sugary drinks. These simple changes can make a big difference and you'll feel better before you know it.
Uống từ 1500ml đến 2000ml nước mỗi ngày
2.8. Vitamins and Supplements
If you are not getting enough of the nutrients you need from your food sources, you may want to consider taking a daily vitamin supplement. Consult with a dietitian or doctor to create a plan to help you start a nutritional supplement. Be sure to talk to your doctor before starting any other nutrient or dietary supplement.
2.9. Banana
Researchers compared bananas with some carbohydrate-containing sports drinks in road cyclists who needed a lot of sustained energy for their long rides. As a result, they found that bananas provide as much fuel to racers as sports drinks. This can be explained because bananas contain a lot of potassium, fiber, vitamins and complex carbohydrates that provide us with a large amount of natural energy. In addition, bananas are usually very cheap and extremely readily available in the market, making it a perfect natural energy supplement.
2.10. Oat
Oats are not a breakfast-only food. A medium-sized bowl of oats can contain a large amount of fiber and even a little protein. In addition, oats are also very good for people with high or low blood sugar compared to other processed breakfast cereals. Consider using instant oatmeal, shredded oats or old fashioned oats as best as they contain no added sugar. Then we can completely control what we add such as milk, some honey and some mixed berries. Oatmeal with a little fruit is an effective choice to replenish energy and dispel fatigue.
2.11. Chia seeds
Although not the top food for professional athletes who need a large amount of energy during training and competition, chia seeds can be a source of energy Great stretch thanks to the carb content, healthy fats and fiber. Two tablespoons of chia seeds provide about 24 grams of carbs and 4,800 grams of omega-3s, nutrients that are heart-healthy and anti-inflammatory. According to a small study involving six endurance athletes, eating chia seeds provides as much energy as a carbohydrate-containing sports drink. For everyday purposes, sprinkling a few tablespoons of chia seeds into your morning smoothie or adding a tablespoon to your afternoon yogurt can provide just enough energy to ease your fatigue.
The food we eat every day determines the amount of energy that the body can receive. In addition to what we eat, when we eat can also determine our energy levels. Many people often feel tired and sluggish after a large meal. That's because the body is using energy to digest food instead of providing energy for other activities. There are a number of foods that can be a healthy source of energy for us. There are also some diets that require the practitioner to divide the portion into several meals per day. This helps the body get fueled more often and can even help us lose weight.
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References: webmd.com, healthline.com
