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The level of our vitality largely depends on what we eat daily. How to get enough strength to last the whole day? Comments by nutritionist Tatyana Sorvacheva.
Advantage – natural products
Energy enters our body through food. However, from this point of view, not all products are equal: in addition to those that charge with health and vitality, there are practically useless ones among them. The former include fruits, vegetables, dairy products, meat, fish, cereals, vegetable oils, the latter – sweets, chips, fast food … Record holders among those that bring benefits are natural products.
Alternate colors
Fruits and vegetables are the basis of tonic and restorative nutrition. It is useful to alternate them by color, since each color combines foods with a similar composition of vitamins, minerals and antioxidants that complement each other perfectly: green – cabbage and lettuce, red – tomatoes and some fruits, orange – carrots and apricots.
Caution: shortage
In order to avoid a breakdown, bad mood, and poor health, it is important to eat rationally and varied, eating a sufficient amount of proteins, fats and carbohydrates. These substances saturate our body with everything necessary: vitamins, microelements, probiotics and omega-3 and omega-6 polyunsaturated fatty acids. For a quick energy boost, eat protein for breakfast and lunch, and eat three servings of starchy foods like pasta, rice, and lentils throughout the day.
sudden fatigue
The cause of a sharp drop in strength during the day can also be hypoglycemia – a decrease in blood sugar levels. Often this means that a full-fledged meal (for example, the day before) was not enough: dinner was too light, breakfast or lunch was skipped … Yogurt, a glass of juice, some bread will help to quickly restore strength. If it’s hot indoors or outdoors, drink water – dehydration can also cause fatigue. And to be able to “recharge”, keep dried fruits or nuts on hand. Make sure that the number of calories received per day is sufficient: up to 1800 for inactive and up to 2200 for active women, and 2500 for men.
Our false friends
Coffee, soda, sweets… They stimulate and spur us on, but their effect quickly wears off. If we use them often, then we do it to the detriment of useful products. Therefore, follow the measure: for example, do not drink more than two cups of coffee a day. Also try to learn to understand what kind of food your body does not tolerate well, and also what substances it lacks now – he tells us about this with the appearance of a burning desire to eat a certain product … Monotonous food, starchy and sweet dishes, quick snacks, fast food is not only do not saturate us with the necessary energy, but also affect digestion, and hence well-being.