What is there to be energetic?
What is there to be energetic?
September 19, 2018
Nutrition is an important part of your energy strategy. If you often feel tired, try changing your eating habits a little. Yes, we are talking about healthy food. But do not rush to conclusions – you will not have to give up sweets and junk food.
An excess of unhealthy food leads to a decline in energy. The point is the lack of substances necessary for our body. Modern methods of growing, storing, processing and preparing food minimize all that is useful in food. Therefore, exclude foods that are heavily processed from the diet. Vegetables are best eaten raw or lightly boiled to maintain their nutritional value. For the same reason, you should refuse to heat and cook food in the microwave, if possible.
Good nutrition includes a huge amount of alkaline food, about 80%. The remaining 20% is accounted for by those substances that form acidic. Too much acid in the body not only causes fatigue, but also lowers mineral levels and can also lead to serious illness. About half of your diet should be vegetables and fruits.
Most useful products
Nutrients can be divided into two categories: macronutrients and micronutrients. Macronutrients include proteins, fats, carbohydrates, and fiber.
- Protein… The best source is the so-called complete proteins, which contain all the essential amino acids. They can be found in meat, fish, dairy products, and cheese. But do not forget that vegetable proteins can be considered complete. For example, soybeans, quinoa, goji berries, and amaranth seeds are very beneficial.
- Fats… The right fats are vital for maintaining health and energy. Good sources: Butterfish, tree nuts, extra virgin olive oil, and chia seeds.
- Carbohydrates… They can be of two types: simple and complex. When you’re tired, your body craves simple carbohydrates like cookies, cakes, and sugar. They will really give you a boost of energy, but an energetic decline will soon follow. After that, you will want to get more of them, which already leads to weight gain and a decrease in energy levels. Complex carbohydrates contribute to a more stable effect and prevent energy loss. Their sources are wholemeal bread, brown rice, oats, lentils, and quinoa.
- Cellulose… It is a type of indigestible carbohydrate that helps stabilize energy and blood sugar levels and also lower cholesterol. Good sources include brown rice, pulses, quinoa, potato skins, fruits, and whole grains.
A platter of quinoa and vegetables. A source.
Micronutrients are all vitamins and minerals that the body needs for brain function, immune system, skin tone and elasticity, hair strength and thickness, and, of course, necessary for your energy. The most important micronutrients for energy maintenance are magnesium and iron.
- Magnesium… Found in many foods: peanuts, eggplant, broccoli, grapes, mushrooms, blackberries, green beans, raisins, cabbage, cashews, crab, chicken, onions, almonds, milk, carrots, parsley, potatoes, tomatoes, fresh peas, celery, corn , apricots, figs, dates, cheddar, prunes, garlic, apples.
- Iron… Some iron-rich foods include avocados, oranges, artichoke, eggplant, bananas, broccoli, cherries, beef, walnuts, mushrooms, blackberries, raisins, figs, potatoes, brown rice, red cabbage, chicken (lean), carrots, cabbage. , tomatoes, fresh peas, celery, salmon, sunflower seeds, currants, cottage cheese, dates, cauliflower, prunes, apples, eggs.
Many people have seen a dramatic rise in energy levels when they ditch wheat. You may have heard of a gluten-free diet. The difficulty is that wheat is included in most foods. It is good to give up at least bakery products.
By the way, wheat has an alternative: buckwheat, barley, rye, oats, rice, corn, quinoa, potatoes, gluten-free flour, wheat-free pasta, soda bread, rye bread, rice and cornbread, oat cakes.
Refusal from coffee
One cup of coffee a day is fine, otherwise you will have ups and downs all day. There are two options: switch to chicory, or gradually reduce the strength and quantity of coffee to one cup per day. Of course, there are other drinks of your choice: green tea, mint tea or chamomile tea.
We often crave sweets when we are tired, because sugar gives us a lot of energy. But after a sweet snack, there is a decline, and you need even more sugar. Remove all foods from your home that give you a temporary boost of energy: white bread, wheat pasta, cookies and sweets. You also need to keep alcohol to a minimum.
Products for long-term energy
Eating foods with a low glycemic index is the best way to keep your energy stable throughout the day. Introduce all legumes in your diet: lentils, chickpeas, soybeans, canned beans, kidney beans, lima beans, and cranberry beans. Useful barley, apples, dried apricots, peaches, plums, cherries, grapefruits, pears, avocados, zucchini, spinach, peppers, onions, mushrooms, tops, leeks, garden beans, green beans, bean sprouts, snow peas, cauliflower , broccoli. Natural yogurt, milk, nuts also have a low glycemic index.
The 80/20 Rule (if you want a treat)
Keep unhealthy foods to a minimum: they can give you an instant boost, but in the long run leads to a loss of vitality and unstable energy, which is very bad.
If your diet is 80% healthy, you should be fine. Avoiding less healthy foods or treats altogether is likely to make you crave or feel deprived. Eat what you want, but don’t forget about healthy food.
We wish you vigor.
Based on materials from the book “Maximum Energy”.
Post cover: kaboompics.com.