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In the long, gloomy winter and off-season, we often feel overwhelmed and exhausted. To regain your vitality, choose the right food.
Getting out of bed in the morning is a feat, opening your eyes is the second, and leaving the house is generally tantamount to victory over the Universe. Colleagues, friends, and even stars complain of a breakdown when they just want to sleep. What to do with this misfortune? First, of course, sleep properly. Secondly, try to “eat up” the missing energy. But with the right foods, otherwise we run the risk of eating something else. Boca, for example.
Contains: vitamins A, B, C, E, P, calcium, magnesium, potassium, manganese, cobalt.
What are the benefits: fills the body with energy, increases the body’s resistance to various types of bacteria, stimulates appetite.
Rate per day: half a pomegranate, a glass of juice.
As it is: either in natural form as grains, or in the form of natural juice. You can make a sauce, add grains to salads and desserts.
2. Skim milk
Contains: riboflavin (vitamin B2), calcium, phosphorus and vitamins A, B, C, D, trace elements (salt, copper, iron).
What is the use?: an excellent source of energy needed by the body for all physical work, as well as maintaining strength in general.
Rate per day: glass.
How to drink: fresh or pouring over muesli, oatmeal and cornflakes.
3. Herbal tea (ginger, mint, chamomile, lemon, rosehip)
Contain: vitamins C, P, B1, B2, A, K, E, organic acids, sodium, calcium, manganese, iron.
What are the benefits: You need to give your body the right amount of caffeine-free fluids to help you feel well and stay alert.
Rate per day: 2 liters.
How to drink: only freshly brewed.
Contains: vitamins C, E, B1, B2, B3, B6, carotenoids, macro- and microelements, fruit acids, pectins.
What are the benefits: an excellent natural source of energy, restores strength after illness and during intense mental work.
Rate per day: 1/2 fruit.
As it is: in fresh juices and milkshakes.
5. Wheat sprouted grains
Contain: vitamins E and B, iron, calcium, phosphorus, magnesium.
What are the benefits: help to avoid sudden changes in blood sugar levels and are a source of eternal energy, help to produce lecithin, which nourishes the nervous system.
Rate per day: November 100, XNUMX
As it is: in its raw form, because at temperatures above 40 degrees, many useful substances are destroyed. Can be added to soup or main course a minute before cooking.
6. Spinach
Contains: latein, zixanthin, carotenoids, vitamins B1, B2, C, P, PP, K, E, proteins, carotene (vitamin A), amino acids.
What are the benefits: protects against premature aging, gives vigor and excellent memory.
Rate per day: November 100, XNUMX
As it is: fresh or steamed, with a little olive oil or sour cream.
7. Beef
Contains: protein, vitamins of group B, A, C, PP, potassium, iron, zinc.
What are the benefits: the state of the circulatory system improves, gives strength, helps to concentrate.
Rate per day: November 100, XNUMX
As it is: in boiled form.
8. Almond
Contains: vitamin B2 (riboflavin), vitamin E, magnesium, calcium, zinc.
What are the benefits: contains a huge amount of antioxidants that fight heart disease, cancer and strokes. In addition, it is an excellent, albeit high-calorie, source of energy.
Rate per day: November 30, XNUMX
As it is: you can chop a nut and add to yogurt, mix with berries and oatmeal.
9. Seaweed
Contains: magnesium, iron, iodine, potassium, calcium, manganese, copper, phosphorus, fluorine, pantothenic acid, vitamins B2, PP, H, C.
What are the benefits: due to the required amount of pantothenic acid, a person does not feel fatigue, it is easier to resist infections and various diseases.
Rate per day: November 100, XNUMX
As it is: either in the form in which they are sold, or in a salad.
Contains: B vitamins, potassium, magnesium, phosphorus, chromium, iron, manganese, iodine.
What are the benefits: contains complex carbohydrates, which are slowly absorbed and converted into energy, which will last for the whole day. At the same time, it does not add extra pounds.
Rate per day: November 60, XNUMX
As it is: in the form of porridge in the morning.
11. Cauliflower
Contains: vitamins C, B1, B2, PP, carotene, potassium, phosphorus, magnesium, calcium and iron.
What are the benefits: actively combats fatigue and irritability, energizes and awakens zest for life.
Rate per day: November 100, XNUMX
As it is: fried in batter, with cheese sauce, steamed.
12. Beet
Contains: betaine, folic acid, B vitamins, beta-carotene, vitamin C, iron, potassium, magnesium, phosphorus, sodium, zinc.
What are the benefits: Due to the high content of antioxidants, beets improve blood flow, tissues are more oxygenated, and energy levels increase. In addition, fiber, carbohydrates and natural sugars provide the body with an uninterrupted source of energy for a long time.
Rate per day: 100-150
As it is: boiled in salads – beets do not lose nutrients during heat treatment.
13. Water
Unexpected but true: water energizes. After all, it participates in all processes within the body, providing intracellular exchange. In a dehydrated body, all metabolic processes slow down, which is why we feel lethargic and tired. In addition, in this way we become more vulnerable to infections, blood clots and the likelihood of thrombosis increases.
Therefore, experts advise to drink water in small portions throughout the day so that fluid is regularly absorbed into the body.
Asya Timina, Olga Nesmelova