Energy products. Dairy products as a source of energy

How to cheer yourself up when you're tired? Which foods give the body real energy, and which ones only mobilize for a short time? Dr. Holly Phillips own experience knows what fatigue and depression are, and has developed for herself that help to avoid them. She gives a list of products to maintain strength, and also tells you whether to drink juices for weight loss and coffee for fatigue.

You've probably heard the term "superfood". It is often used in relation to brown rice, spinach, yogurt, tomatoes and more useful things; but have you ever wondered what makes a product a superfood?

It's not about taste, although taste matters. The bottom line is efficiency: superfoods are not only higher in their nutritional value, they also have other properties - they support the immune system, reduce inflammatory processes in the body, stimulate the brain, increase energy, endurance and prolong life. What more could you ask for from a simple meal!

But let's get down to earth: no product is "great" if it doesn't taste good: you just don't want to eat it. With that in mind, I've come up with a list of ten energy-boosting superfoods that everyone should eat regularly.

10 superfoods for fatigue

Oats. This is perhaps the most perfect superfood because it is rich in fiber, protein, potassium, magnesium and other minerals. Oats are best eaten for breakfast because the fiber they contain is slowly digested, which keeps blood sugar levels stable throughout the day. Large studies have shown that oats lower cholesterol, which is why it is considered good for heart health.

If you're not a fan of oatmeal (I'm sorry, I'm indifferent to it), you can add cereal to cold breakfast cereals or yogurt, add it to turkey rolls, salads, or even stews for a nutritional boost.

Quinoa. These gluten-free grains contain more protein than any other cereal. Quinoa is so rich in amino acids (eg, lysine, cysteine, methionine) that it is considered a complete protein (usually found only in animal products). The amino acids in quinoa help with muscle recovery after a workout, while the folic acid, magnesium, and phosphorus keep the body strong.

Blueberry. In addition to being loaded with powerful antioxidants and energizing carbohydrates, blueberries contain vitamins A and C, folic acid, potassium, magnesium, and fiber. According to research, along with blueberry phytochemicals (beneficial compounds that provide plants with pigment), they boost immunity and reduce symptoms of depression by stopping the accumulation of free radicals. That helps the body and psyche to recover faster from stress and cellular injury.

Salmon. Loaded with anti-inflammatory omega-3 fatty acids (particularly docosahexaenoic acid or DHA and eicosapentaenoic acid or EPA) that promote heart health and is an excellent source of protein. American Association The Heart Study recommends eating fatty fish (such as salmon) at least twice a week.

Regular consumption of fish fatty acids omega-3 reduces symptoms of depression and improves cognitive function. The energy-boosting effect of salmon is due to improved metabolism, including more efficient use oxygen in the body during exercise.

Avocado. A source of healthy fats, avocados are loaded with fiber, potassium, vitamins A and E, and folic acid. It is a good source of an omega-3 fatty acid called alpha-linolenic acid. It has a positive effect on the metabolic aspects that underlie heart activity, in particular blood fat levels and inflammatory markers (such as homocysteine, which often rises with fatigue, resulting in diseases such as diabetes, arthritis, and syndrome chronic fatigue).

Turkey. It is not only a low fat product and a good source of protein. Turkey contains the amino acid tyrosine, which increases dopamine and norepinephrine levels chemical substances brain that improve your focus and concentration. (Don't worry if eating turkey meat will make you sleepy due to its tryptophan content: it has no more of this amino acid than chicken or fish.) It also contains vitamins B6 and B12, which alleviate insomnia and depression and increase energy reserves.

Goji berries. They have been used for 5000 years in Chinese medicine to stimulate energy and mental activity, as well as reduce stress. Goji berries are said to improve blood flow, allowing the energizing oxygen to flow more freely throughout the body. These bright orange-red berries are a concentrated source of antioxidants; they are eaten raw, made into a decoction, or dried like raisins.

Almond. Packed with protein and fiber, these nuts also contain calcium, potassium, phosphorus, and vitamin E. In addition, they are a rich source of magnesium, which plays a key role in converting sugar into energy. Lack of magnesium in the body can rob you of energy and cause sleep problems and leg cramps.

Lentils. This plant from the legume family is a powerful source of lean protein, fiber, iron, potassium, zinc, and folic acid. Lentils are rich in selenium, a natural mood regulator: studies have shown that a lack of selenium leads to a bad mood and lowers energy reserves. The fiber in these miniature legumes stabilizes blood sugar levels.

Cabbage. It is rich in vitamins C and A, calcium, iron and potassium, and in addition, it is an excellent source of protein and fiber - being very low in calories. In addition, cabbage is high in flavonoids, phytochemicals with antioxidant properties.

When it comes to nutrition, there is no single approach that maximizes energy for everyone, so you will have to find your own golden formula that is effective for you. You may have trial and error, but if you try to choose foods that are really healthy, combine the right nutrients and stick to a consistent eating pattern, you will quickly find the best food sources of energy that will “refuel” your body with quality fuel and will delight your taste buds at the same time.

Coffee: to drink or not to drink? Pros and cons of caffeine

When you're dead tired, caffeine can be an instant antidote, cheering you up and helping you focus in crucial moments. Caffeine, a mild stimulant of the central nervous system, also increases heart rate, relaxes smooth muscles, increases gastric secretion, and has a diuretic effect.

The positive effects of caffeine are manifested in an increase in the level of neurotransmitters such as norepinephrine, acetylcholine, dopamine, adrenaline and glutamate, which in turn positively affect alertness, concentration, mood and memory, reducing fatigue. In addition, caffeine may cause a slight increase in metabolic rate, and regular use of caffeine reduces the risk of Parkinson's disease and type 2 diabetes.

But in too much caffeine becomes an energy-draining substance. It can increase blood pressure and cortisol secretion, cause tremors in the hands and anxiety, and help delay falling asleep. Plus, if you're addicted to caffeine (which can develop from coffee, energy drinks, and energy bars, as well as "natural" diet pills), the constant ups and downs in its stimulant effects are often accompanied by mild dehydration and withdrawal symptoms—not a great combination.

This may lead to serious problems with energy balance in the body. Believe me, I have experienced them myself! In my second year of medical school, when I drank a pot of coffee a day, I developed such an immunity to caffeine that within an hour or two of taking my next drink, I began to experience withdrawal symptoms, including fatigue, difficulty concentrating, and headaches.

The boost of energy you get from a cup of coffee is not real energy. This is the action of caffeine, a drug, and it is short-lived. When the effect of caffeine wears off and your body realizes that it does not have a source of real energy, you probably feel exhausted and possibly hungry.

At this point, you probably decide that you need more caffeine, or prefer to eat, but end up overeating because you are in a state of energy depletion. In any case, the unhealthy cycle, which can lead to further energy drain, begins again.

The lesson is: use caffeine wisely and pay attention to the total amount of caffeine in your diet. For many women, a cup of coffee in the morning is enough, and during the day - only occasionally as a stimulant that temporarily increases concentration before an important meeting or long-distance trip.

If you find yourself needing extra stimulants during the day, it's time to consider other ways to increase your energy stores: you can take a walk, or take a short nap, or breathe in a stimulating scent like mint, or spritz on your face. cold water. An extra dose of caffeine is not an option.

Freshly squeezed juices: to drink or not to drink? The benefits and harms of juices

Unlike many doctors, I am not a strict opponent of the juice diet. But it is very important not to go to extremes and be aware of the good and bad of such diets. Here's the basics: such a diet involves limiting the diet exclusively to fresh fruit and vegetable juices, as well as water for several days or longer. Supporters of juice fasting claim that it cleanses the body, helps to lose weight, and also serves as a prevention of almost all diseases - from colds to autoimmune diseases and various forms cancer.

Over the years I have taken a number of different juice courses. I had the best impressions from a short (two-three days) course of vegetable juices. (Who would have thought that I could gobble up that many kilos of cabbage?!) During the fast and for about a week afterwards, I experienced less cravings for fatty and salty foods (suddenly potatoes seemed much less appetizing and cheeseburgers looked like food for dogs). In addition, I began to sleep better and feel a little more alert, as if I had increased the dose of vitamins by 4000% (although this is not the case).

But there are also disadvantages. For some people, juice fasting or cleansing is contraindicated. Patients may experience high blood sugar levels a large number fruit juices, and those with kidney disease may suffer from electrolyte imbalance potentially life threatening. Juice diets will not help you lose weight or stop weight gain if you still managed to get rid of a couple of kilograms. And there are no scientific evidence the fact that "detoxification" helps prevent any disease; in fact, our liver, kidneys and intestines cleanse the body naturally on a daily basis.

If you want to try the juice diet, avoid extreme options and do not sit on any of them for more than three or four days. Juice fresh fruits and vegetables yourself, or buy freshly made juices that haven't been pasteurized. Of course, pasteurization kills potentially harmful bacteria, but it also kills beneficial microorganisms and reduces the content of some vitamins and minerals. To get the most out of a juice diet, drink only freshly squeezed juices.

Buy this book

Discussion

Very useful article, thanks to the author!
Also, I can give advice to add more greens to your diet, walnuts,drink grape juice... You can talk a lot, but all these events should become a system.
There are very good recipe with chronic fatigue syndrome.
Take a glass of peeled walnuts, the same amount of honey and lemon. Grind walnut kernels and lemon, pour liquid honey, store in the refrigerator. Take 1 tbsp. spoon 3 times a day for 2 weeks.
It also has a good effect old recipe: 200 ml milk, 1 tbsp. a spoonful of honey and 0.5 tbsp. spoons of dry chamomile inflorescences. Pour chamomile with milk and bring to a boil, dissolve honey, strain, drink before going to bed.
All happiness and positive attitude!

Comment on the article "10 products that give energy. Proper nutrition against fatigue"

Dear friends, the auction continues! New lots "Love" are waiting for their owners. Participate and win by purchasing the goods you need at a good price! Lot #1: Give yourself or your loved one a piece of the sea, happiness, health and soul! More about the auction [link-1] Starting price 100 rubles, step 10 rubles. Stop 24 hours after the last bet. Delivery at the expense of the buyer by Russian post or pickup from Yasenevo. In this Lot, not just sea salt - this is the Sea of \u200b\u200bhome from our ...

"Proper nutrition can and should be varied, tasty and accessible to anyone," says the delivery service. healthy eating for those who want to lose weight and eat smart while exercising, called Eat and Train ("Eat and train!"). active image life and proper nutrition allows you to maintain health for a long time, so it is so important to start eating right as early as possible, and if you add sports, you can enjoy all the delights of life to the deepest...

For those after new year holidays and tasty, but heavy dishes, I thought about healthy way life, tips on how to arrange a detox day on vegetables and fruit juices. But you can’t start a detox without preparation, so let’s start early. Introduce fresh juices, smoothies, vegetables and fruits into your diet. Replace hearty breakfast for smoothies or fruits. The lighter your breakfast, the more energy the body can direct to cleansing, and not to digestion. At first, this feeling of lightness in ...

Most childhood habits start in the family. The most important "motivator" for the child has always been and will be the personal example of the parents. For example, it is quite difficult to demand from a child that he dine sitting at the family table if adults themselves most often eat "on the run" or in front of the TV, ignoring live communication with the rest of the family. “Family, school, peers are the factors under the influence of which a child’s behavior model is formed,” says Natalya Barlozhetskaya, an expert in the field of...

Dairy products are an integral part balanced diet. However, every day more people exclude dairy products from their diet due to the belief that they are unhealthy. A group of scientists from Italy, the UK, Switzerland and Belgium, led by Dr. Serge Rosenberg from the Free University of Brussels (Université Libre de Bruxelles, Brussels, Belgium), has prepared a report for healthcare professionals, the purpose of which is to help patients...

Around the topic of proper nutrition for more than a year there have been fierce disputes. Nutritionists and journalists take turns accusing fats, then carbohydrates, then sugar, then gluten of all mortal sins ... The list is endless. This topic becomes especially painful when it comes to baby food. We understand the most popular myths. Grandma's dinners Probably everyone remembers the times when weight gain in a child was considered exclusively a good indicator. Our parents were really happy...

According to statistics, in 2015, about 15% of couples in Russia are infertile. Studies show that one of the reasons for the increase in infertility is wrong diet nutrition. Excessive consumption trans fats and saturated fats can significantly reduce reproductive function. In 40% of couples applying for medical care about the inability to produce offspring, the man is barren. Studies that were conducted on a group of men aged 18-23 showed that even in young men, an increase ...

1. Representatives of the American Academy of Pediatrics proved that the main sources of calcium in the diet of children after the first year of life should be milk and dairy products. From these foods, the child should receive about 80% of the daily intake of calcium per day. The intake of calcium into the body is especially important at the age of 10-15 years: the skeleton is actively growing, and in the body there are hormonal changes. 2. A study in Myanmar found that drinking milk...

Epoch low fat foods passed. Americans are no longer restricted in their fat intake, such updates were made to the official Dietary Guidelines for Americans, jointly issued every five years by the US Department of Agriculture and the Department of Health and social protection. According to recent research, a low-fat diet is not a panacea. On the contrary, a low-fat diet leads to a lack of essential fatty acids in the body. Fats are not as bad as...

The average human body weight has increased by 8% in 20 years - mainly due to the increased calorie content of the diet. This is evidenced by the results of a large-scale study published in the Bulletin of the World Health Organization in July. Scientists report what measures need to be taken to stop the obesity epidemic. A group of scientists led by Stephanie Vandeweivere collected and analyzed data on the caloric content of the diet of residents of 69 countries for more than 30 years, as well as changes ...

Sports goods occupy a leading position in sales and this is not at all accidental. Every day, the number of ardent adherents of bodybuilding is significantly increasing and, accordingly, the demand for high-quality sports nutrition products is increasing. In order to significantly tighten the stomach and get the coveted cubes so that it is not ashamed to show off the beauty of the relief body and without hesitation to pull on a T-shirt, you need to devote a lot of time to intensive training and this fact. How much training...

35 year old mother of many children and personal trainer Sharni Kizer is sure: a pregnant woman should be healthy, beautiful and happy. Sharni is now in her sixth pregnancy at 14 weeks. younger child was born a year ago. The woman convinces clients to do fitness and monitor nutrition, because she felt the difference firsthand: in the first four pregnancies she gained 30 kilograms, and in the fifth - only 10. "In past pregnancies, I felt worse and worse, quickly .. .

After pregnancy, any mother wants to recover faster, acquire the same shape and toned body. Training, effort, cardio and fitness - require a lot of time, effort. And all the attention is directed to the crumbs. Starvation, strong physical activity are not suitable options. But proper nutrition and even sports nutrition- what you need. For example, such a diet for 1500 kilocalories can be considered by a mother who watches her figure: Breakfast: 2 eggs (soft-boiled / boiled) Cucumber, tomato ...

I received questions, the topic is very relevant for my loved ones, so as not to repeat myself I will write here. To begin with, you should try to solve this problem with a diet. Most cholesterol is found in offal (liver, brain, kidneys), fatty meat, egg yolks, butter, fatty dairy products. The consumption of animal fats should be limited. Learn about the bad good cholesterol, assistant products. Fiber also promotes the elimination of cholesterol. How not cool, without ...

HOW TO INCREASE POTENTITY. The health of a man worries not only the man himself, but also, of course, his soul mate. And that's bad luck when couples are faced with a decrease in libido-sexual attraction to each other. Especially this problem worries more than the men themselves, because they are used to being the first in everything! To begin with, there is no need to worry, this happens to almost everyone to one degree or another for a number of very diverse reasons. For some, this is due to psychological stress, others it's because of routine...

Discussion

Oh well, for potency it is much easier to use something more mundane and simple. I've been using the Detonator cream, smearing it on the penis during caresses and my wife moans for several hours without breathing. Both she and I are happy.

29.11.2018 22:13:32, Arturka1112

We know that in addition to the passport there is also the so-called biological age, which is characterized by the degree of wear and tear of the body and is largely determined genetically. But today it has been proven that life expectancy is determined not only by heredity, healthy habits and environmental ecology. The main guarantee of a long life of a person is a healthy young brain. The youth of the body is determined by the youth of the brain. And the youthfulness of the brain is created intellectual activity. If in...

Marla Seeley is an American housewife. She made a small career - worked as an instructor in fishing on an artificial fly. But in the late nineties, she attacked a bigger fish: she came up with the Flylady system. Her receivers for conducting household used by more than a million women worldwide. ReadRate has gone through the Flylady's School textbook, which comes out in mid-March, and publishes the most good advice. The Flylady system offers a whole philosophy to Homework Not...

In the Tupperware® booklet, Nutrition for Your Child's Health. Recommendations, Recipes” presents recipes for simple and nutritious meals approved by doctors for baby food. Proper nutrition is very great importance in the recovery of the child. The diet is important - a fixed number of meals, the intervals between them, the volume of dishes, distribution daily calories, balance of all essential nutrients (proteins, fats, carbohydrates) Recommendations for nursing...

Since childhood, we know the common truth that breakfast is the most an important trick food for both adults and children. In children, during the night's sleep, the body consumes a large supply of energy, and care must be taken to restore it and replenish supplies for the coming day. Researchers at Harvard University have found that children who eat a good breakfast achieve excellent academic results and grow faster than their peers who underestimate breakfast. Such...

Says the head of the Children's Clinical Diagnostic Center of the PMC, pediatrician, doctor the highest category, Ph.D. Shcherbakova Marina Vladimirovna We all know that rational nutrition is one of the most important "building blocks" in the "foundation" of a child's health. It's no secret that the only complete source of vitamins for a child infancy is breastfeeding. This is due to the fact that vitamins and minerals from human milk are very well absorbed. For example, percentage...

Surely everyone has heard about the need to eat right and eat healthy food, but not everyone fully understands the benefits of a particular product and how it can affect the body. But most of the products for vivacity and energy are available and deprived of attention, or not included at all. daily diet.

How food affects energy

As you know, food is a source of human vital energy, it gives strength to perform daily activities, affects our emotional state and health. Thanks to vitamins and minerals in some products, it can significantly improve well-being or substances contained in others, on the contrary, adversely affect health.

The unit of measure for energy from food is called a calorie. Each gram of protein or carbohydrate contains approximately 4 kcal, in fat this figure is 9 kcal. The main products that give energy and vigor are sugar and fat, they are processed into the simplest carbohydrates, and then synthesized into energy.

To feel energetic, you need to enrich your diet with simple and complex carbohydrates, supplement with proteins, vitamins, minerals and maintain water balance. Among other things, it is very important to be in the air more often, so the brain is saturated with oxygen and produces the hormones serotonin and dopamine, which, in turn, are responsible for a good mood.

Other Factors Affecting Energy

In addition to nutrition, for vivacity and energy, there are other nuances in human life. Each of us requires a certain amount of energy, its volume is determined by the following factors:

Minerals and vitamins

Trace elements play an important role in our body and are responsible for both internal state, as well as for the external. Each of them has its own meaning in well-coordinated work organism.

Food for vitality and energy includes:

Complex carbohydrates, including glucose, are directly related to normal functioning brain and the entire nervous system.
Fiber - cleanses the body of toxins and toxins, is responsible for the feeling of satiety, regulates blood sugar levels.
Magnesium - participates in most biochemical reactions occurring in the body.
Iron - is responsible for the level of hemoglobin in the blood, prevents the occurrence of an increased feeling of fatigue.
Selenium - important trace element, which is also an antioxidant, helps to maintain the necessary supply of energy and maintains the psychological state of a person.
Thiamine is also known as the “energy vitamin” or vitamin B1. Involved in energy metabolism and contributes to the normal fermentation of carbohydrates.
Pyridoxine is also vitamin B6. Promotes the synthesis of hemoglobin and the formation of red blood cells. Stabilizes nervous system.
Vitamin B8 - is a powerful antidepressant, is involved in the process of fat metabolism.
Biotin, also known as vitamin B7, is involved in the metabolism and synthesis of enzymes necessary for carbohydrate processes.
Vitamin A is a strong antioxidant that supports the normal functioning of the body and contributes to its recovery after physical activity.
Vitamin E is responsible for appearance hair and skin, stimulates the restoration of mitochondria (the energy nucleus of cells).

Top 10 "invigorating" products

Below are products that energize for the whole day and have a beneficial effect on the functioning of the whole organism.

Answering the question, what kind of food gives maximum energy and vitality, consider the list of the most popular products:

Oatmeal, muesli. Products rich in both simple and complex carbohydrates, magnesium, phosphorus, vitamin B1, all of which are involved in intercellular metabolism. It gives a powerful surge of energy, is quickly absorbed and therefore acts short term. Oatmeal or muesli is better to eat with a piece of butter, add nuts and dried fruits.
Dried fruits. Fructose in dried fruits refers to simple carbohydrates and is absorbed within 10 minutes, fiber promotes metabolism and improves bowel function. Regular consumption of dried fruits has a beneficial effect on work of cardio-vascular system. Among the most energetically useful are: dried apricots, dried bananas, pears.
Eggs. Chicken eggs are rich in protein, but in quail eggs it is almost 3 times more. Simple Fats contained in this product are quickly absorbed and energized for the whole day, and choline, or more simply vitamin B4, improves brain activity. Quail eggs you can eat it raw or boiled, but the maximum benefit from chicken is if you eat them in a boiled state.
Honey is on the list of foods for energy and vigor, considered the most beneficial product for the brain. It contains a high concentration of carbohydrates, minerals, sucrose and vitamins. It is scientifically proven that honey improves blood composition and memory, promotes concentration. Doctors and nutritionists recommend completely abandoning sugar and replacing it with honey. It should be noted that at temperatures above 65 ° C, it loses almost all of its healing properties.
Coffee. Experts still have not come to a consensus whether this product is harmful or not. One thing is absolutely certain - caffeine acts as an encouraging and stimulating agent, in addition, it improves memory. When abused, caffeine is addictive and other products that are beneficial to the body cease to act on it properly.
Fruits and vegetables. Absolutely all vegetables and fruits contain fiber to a greater or lesser extent. It, in turn, provides the body with energy, improves digestion, cleanses the intestines of toxins. In addition, fruits and vegetables are included in most weight loss programs, are included in postoperative diets - all due to their easy digestibility and benefits.
Fruit yogurt. Lactobacilli in the composition of yogurt normalize the intestinal microflora, fruits and a minimum amount of sugar charge with the necessary energy. Having a bite of yogurt, the feeling of hunger is dulled, while the body receives its charge of vivacity. If you eat it every day, the work of the gastrointestinal tract is normalized.
Mackerel is a storehouse of vitamin B12 and omega-3 fatty acids necessary for the brain. Thanks to these elements, the brain produces the hormones of "joy" - dopamine and serotonin. In addition, mackerel is rich in minerals, proteins and healthy fats. It is a natural energy stimulator without harm, with benefits for the body.
beans. The entire legume family has a composition, rich in proteins and complex carbohydrates. Salad with fresh vegetables green peas or from beans with greens, can be a good alternative to oatmeal for breakfast, moreover, beans fill us with energy for the whole day.
Nuts - nutritional product containing the mass beneficial vitamins, minerals, fatty acids, proteins and carbohydrates. Their benefits: improved brain and heart function, accelerated metabolism, normalization of the nervous system and the whole organism. It is recommended to eat nuts with honey, add to salads, porridge, cottage cheese desserts, and so on.

Other energy sources

There are also other products that give energy and vigor and strength:

Chocolate. It should be clarified that we are talking about dark chocolate with a high content of cocoa beans, it is he who stimulates the brain, prevents neurosis, restores the body's defenses, strengthens blood vessels. Recommended as prophylactic from varicose veins veins, smokers and people working in difficult conditions.
Spinach, or as it is often called the "king of herbs", is extremely beneficial for health. With regular use, it contributes to stress resistance, improves performance, prevents the occurrence of eye diseases, and normalizes bowel function.
Cabbage. Regardless of the type of cabbage, it has a beneficial effect on the metabolism in the body, has a slight analgesic and anti-inflammatory effect. It consists of: iron, folic acid, zinc, B vitamins, phosphorus.
Water. Of course, water cannot be a source of energy, but everyone knows that a person is about 70% water. When disturbed water balance there is a sense of exhaustion. Water is a kind of conductor of nutrients entering the body, it also removes harmful substances from it.
Sea products for energy and vitality of the body are valuable foods. useful trace elements, protein, iodine, phosphorus, magnesium and selenium. The protein contained in marine products, better and easier to digest than meat. Iodine is indispensable in work thyroid gland and the entire endocrine system, magnesium strengthens the nervous system, phosphorus is good for the brain. Among other things, seafood low calorie and suitable for people who want to lose weight.

How often should you eat?

It should be noted right away that it is not necessary to bring to fanaticism and eat only these products, this can cause allergic reaction with its characteristic symptoms, indigestion and other intestinal disorders.

To understand how to eat for vitality and energy, you need to make a varied diet based on the following principles:

breakfast - the most satisfying and nutritious with a high content of simple carbohydrates, after such food a person quickly gets a portion of energy and charge for the whole day;
lunch should consist of hearty, but not fatty foods;
dinner - can be simple no frills, good if included complex carbohydrates.

The last meal should be no later than 3 hours before going to bed, otherwise heartburn, insomnia, unnecessary body fat, morning feeling of lethargy and lack of sleep, and even the most healthy breakfast won't fix the situation.

Folk remedies

People can hear opinions about separate meals for uplifting energy. Many diets teach people to count calories and divide daily ration for multiple meals. Those who want to lose weight have long appreciated this method and note the positive dynamics of their health status.

In addition to products that give energy and vigor to the body, you can raise your tone and get a charge of vivacity with the help of proven folk remedies:

Essential oils. Depending on the composition, this or that oil has a special effect on a person: some have a relaxing effect, others soothe, others energize. Citrus and rosemary oils are most suitable for this. It is recommended to add essential oils a few drops while taking a bath or as an aromatherapy.
Bran infusion is one of the most effective energy infusions. For its preparation in 1 liter drinking water add a glass of bran and boil for an hour over medium heat, then filter and drink 0.5 cup 3 times a day. The course of admission is 2 weeks. The tool not only relieves the feeling of chronic fatigue, but also removes toxins.
Kissel from wild rose. Due to the high content of vitamin C, the drink improves immunity, gives strength and improves general state health. Recipe: 2 tbsp. spoons of crushed rose hips are poured with 2 cups of boiling water, wrapped and allowed to brew. They drink jelly in the morning, if desired, you can add a little honey.

Food before workout

The nutrition of athletes is significantly different from the usual diet. It mainly consists of an increased amount of carbohydrates, which provide energy for exercise, and proteins, which increase the volume of muscle mass.

boiled turkey with scrambled eggs;
baked chicken breast;
oatmeal;
cottage cheese with berries and fruits;
cabbage casserole with chicken.

Supplement to food can be protein shakes and bars, milk drinks. Thanks to special composition they give strength and tune the body and brain to active physical activity.

Coffee: to drink or not to drink?

Foods that give energy and vigor also include coffee and drinks containing caffeine. When a person is exhausted and tired, a cup of strong coffee has an instant stimulating effect. Caffeine increases heart rate, has a diuretic effect, increases efficiency, improves concentration and memory, and promotes good metabolism. Research has proven that daily use coffee is the prevention of diabetes and Parkinson's disease.

Caffeine addiction has the opposite effect: anxiety, insomnia, trembling in the body, dehydration, hypertension. It is important to understand that caffeine in tablets, drinks and other products provides an artificial boost of energy and its effect is short-lived.

You need to drink coffee moderate amounts- just one cup in the morning is enough to get a charge of vivacity, or drink it before an important meeting in order to improve concentration and attention.

Foods that make you feel tired

Unfortunately, most modern foods harm the body in one way or another. Some of them take away energy and exacerbate the feeling of fatigue.

By mistake, some people consume such products for vivacity and energy:

fat meat;
pasteurized products;
sugar;
artificial additives;
alcoholic products;
salty, fried and spicy food.

It is quite natural that to give up all your loved ones in one day and, nevertheless, harmful products impossible. It is necessary to start eating the right foods for vigor and energy gradually. You can replace some products with more healthy ones, cook food in a different way, instead of non-natural additives, start using healthy ones. plant analogues. After a few weeks, the results will make themselves felt: the state of health, physical fitness and, of course, appearance will improve significantly.

Products that give and take energy.

There are products after which it is easy: to walk, do business, think... And there are those that seem to take away your energy... The choice is yours!

Energy-consuming foods are called "tamasic" foods in Ayurveda. Foods in this category are either difficult to digest or contain fatigue-producing toxins.

Red meat (beef, pork, veal). Try to eliminate red meat from your diet altogether. Start by reducing the number of dishes containing pork, beef, veal, replacing them with fish, poultry, and vegetables.

Old and fermented foods (aged and sour cheeses, pickled and smoked foods). These products have undergone lengthy processing, during which life was killed in them; in turn, they suppress, kill the vital energy in our body. Try to avoid or at least cut back on them - especially aged cheeses like Swiss and cheddar.

Potatoes and other root vegetables
(exceptions are carrots and beets). In Ayurveda, it is believed that fruits that grow above the ground and are open to the sun carry much more energy with them than those that ripen underground. Tamasic foods also include onions, garlic and mushrooms.

Refined sugar, alcohol, coffee.
The listed products give a quick rise in energy, which will certainly give way to fatigue. If you want to eat sugar, choose raw sugar - it is an excellent natural delicacy. It is better to give up alcohol altogether, and reduce coffee consumption to a minimum: no more than one cup a day. But it is much more useful to drink herbal teas.

Chemical additives, and genetically modified foods.
Their use leads to irreversible consequences V immune system, oppression reproductive functions, as well as to the complete degradation of the human mind.

Products that bring energy
In Ayurveda, foods that give energy to a person are called "sattvic". They should be included in the daily diet of every person - only such food can make us healthy.

Fresh fruits, vegetables, berries. However, "fresh" does not mean "raw". Raw vegetables hard to digest: useful minerals and the vitamins in them are not absorbed in the best way. The diet should include both raw and thermally processed (boiled or baked) vegetables.

Dairy products. Whole milk(boiled) is considered one of the valuable products in Ayurveda: by increasing the body's ability to absorb milk, you discover a new source of energy and endurance. Another source of energy is melted butter(you can make your own or buy in the store).
Wheat and wheat products, these include not only whole grain cereals, but also bread and pasta made from durum wheat.

Honey gives us energy for a long period. The most valuable "concentrate" sun rays! One or two tablespoons of honey, taken with or without water at the time of hidden hunger, contribute to its immediate elimination and maintenance. normal level performance throughout the day.

Grapes, dates, figs, almonds. These products will perfectly replace cakes and sweets for us.

Olive oil. Choose unrefined cold-pressed oils: only they retain useful substances.

Legumes (beans, peas, lentils). Green pods of asparagus beans are very useful. From them you can cook many delicious and healthy dishes.
Source: http://stroiniashka.ru/publ...

7 foods that give us energy We eat what we eat, and our diet is largely responsible for our success and mood. If fatigue overcomes, then it's time to review the daily menu.

Blacklisted ProductsAyurveda Experts ( ancient teaching O healthy life) and modern nutritionists recommend removing these foods from your diet for at least two weeks.

One of the energy-consuming foods is potatoes.
To get rid of chronic fatigue - limit potato dishes in daily menu to the minimum.

* Food from the refrigerator.
Cooked food loses its properties after 4-5 hours. beneficial features and already begins to contribute to the formation of toxins in the body. For example, the shelf life of already cut lettuce is approximately 30-40 minutes.

* Reheated food.
It also reduces the energy level in the body and also contributes to your chronic fatigue.

* Products that have gone through a long heat treatment(these are sauces, store-bought milk, juices), also fermented foods, smoked meats, canned food, aged cheeses. During long-term processing, they gradually disappear Vital energy and in the process of our digestion, they will take energy from us.

Foods that give energy that we eat at home. It has always been believed that the source of energy that comes to us with food is the sun, in this case

It turns out that cereals, fruits and vegetables are powered by solar energy. Eating fresh vegetables- we get solar energy, while forgetting about fatigue. Among the most energy-yielding foods: nuts (seeds), yogurt, beans, oatmeal, spinach, carrots, bananas.

* Nuts (or seeds) contribute to the intake of magnesium, which helps us cope with muscle fatigue. There is also a lot of protein in nuts and seeds - this is the main supplier of energy to cells. But do not forget also that nuts (seeds) are very high in calories.

* Yoghurt (natural) - a source of bifidobacteria, which are the components of the main support of immunity and good mood. Plus, yogurt is great. dietary product which kicks off the digestive system.

* Beans (lentils, peas, beans) - they contain a whole storehouse of useful substances: iron, protein, thiamine, manganese, phosphorus. Bean dishes will help you forget about the usual lethargy and drowsiness.

* Spinach - great source vitamin C and iron, which play a decisive role in the fight against fatigue.

* Carrots contain vitamins of groups B, PP, K, C, E, it is also rich in carotene - this is a substance that in the human body is converted into energy-filling vitamin A. Eat a tablespoon of carrots on an empty stomach with one spoonful of germinated seeds and a couple of drops olive oil or yogurt.

* Oatmeal is a rich source of thiamine, the lack of which leads to feelings of fatigue and loss of appetite.

* Banana is just a storehouse of energy. No herbal product for such for a long time cannot energize the body (as much as 45 - 60 minutes), like a banana. At the same time, the calories that it contains are easily digestible carbohydrates - fructose, sucrose and glucose.

In addition to water and air, the body needs a regular supply of food, which provides energy reserves for the functioning of the heart, blood circulation, movement, thermoregulation, respiration, and brain activity. Our brain, even at rest, consumes about 50% of the energy we get from the food we eat. Energy consumption increases significantly during intensive brain activity and physical activity.

How is food converted into energy?

This is possible due to digestion, during which food breaks down into glucose molecules. These molecules enter the blood through the intestinal wall. With the bloodstream, glucose enters the liver. Here it is filtered and also stored in reserve. The pituitary gland located in the brain internal secretion It signals the thyroid and pancreas to release hormones that cause the liver to release the accumulated glucose into the bloodstream. After that, the blood delivers glucose to the organs and muscles that need it.

Having reached the target organ, glucose molecules enter the cells, where they are converted into energy. Thus, the process of supplying organs with energy directly depends on the level of glucose in the blood.

To increase the energy reserves of the body, experts recommend eating foods that give strength and can increase the level of metabolism.

Some nutritionists advise reducing carbohydrates in the diet. But there are studies that confirm that we need them for cheerfulness and good mood.

Carbohydrates are main source fuel for the body. They increase serotonin levels.

But not all carbohydrates are created equal. These are complex carbohydrates. To a lesser extent - simple, unhealthy - refined. For example, try to avoid sweets. Such products cause sudden drops in sugar, and also provoke fatigue, mood swings. You can replace sweets with whole grains - brown rice, whole grain bread, cereal. Whole grains take longer to digest. They normalize the sugar content, maintain the energy reserve at an optimal level.

Beet

Beets - refers to products that can increase the stamina of the body. Interesting fact: British scientists a few years ago found that thanks to the nitrate, which is in beets, the body absorbs more oxygen, and therefore becomes more resilient.

Sweet potato (yam)

Sweet potatoes (yam) are rich in complex carbohydrates that provide more glucose to the body. Fiber, which is abundant in this fruit, saturates for a long time, promotes weight loss. Beta-carotene, magnesium, iron, vitamin C - these beneficial substances are part of the sweet potato. They are important for maintaining energy reserves. The high potassium content helps maintain electrolyte balance during exercise and also lowers blood pressure.

Eggs

However, it is important to remember that egg yolks contain saturated fat and extra calories. Therefore, experts advise eating only one whole egg per day and 2-3 proteins. This amount is enough to provide the body with strength for the day.

When the cells well saturate the body with oxygen, we feel more cheerful. Vitamin B12 helps our body to stimulate the synthesis of "cells-transporters" of oxygen. Its deficiency leads to a breakdown and fatigue. rich in this vitamin sea fish. Especially mackerel. It is able to charge the body with energy, as well as saturate it. useful substances.

Green soybeans

They are also rich in B vitamins. Plus, they contain copper and phosphorus, which help transform food into energy. Green soybeans provide us with carbohydrates, fiber, proteins that are good for muscles.

Spinach

This product increases efficiency, stress resistance. He normalizes carbohydrate metabolism, prevents depletion of the body, optimizes bowel function, contributes to the normalization of weight and prevents some diseases of the organs of vision.

Cabbage

The use of cabbage stimulates metabolic processes and has an anti-inflammatory effect. Cabbage saturates us with many useful substances - B and PP vitamins, folic acid, phosphorus, potassium salts, zinc, iron.

Pumpkin seeds can fill you with strength. They are the source healthy fats, protein, fiber. Help to stay in shape. They also have manganese, magnesium, zinc, phosphorus, which help maintain vigor throughout the day.

Whole grain flakes

Coarse-fiber whole grain flakes controls the release of glucose into the blood, which provides the body with the necessary energy reserve. They also contain B vitamins, which are involved in metabolic processes.

Nuts and dried fruits

Dried fruits, nuts - a good combination of healthy fats, proteins, fibers. Fiber slows down the release of glucose, which provides us with big amount energy.

Fibers are complex carbohydrates that are considered healthy. Refined ones are unhealthy. Refined carbohydrates do not contain fiber, so they are quickly broken down, turning into glucose. As a result, we get fuel for short span time.

Mushrooms

This product is rich in iron, which helps us fight fatigue, lethargy and promote oxygen production. Mushrooms have vitamins D and B12, which affect the production of energy in cells. In addition, microelements contained in mushrooms protect the components of cells responsible for the synthesis of energy reserves.

Berries: strawberries, black currants, raspberries, cranberries

Their use makes the immune system stronger, improves metabolism, strengthens memory, improves visual acuity, and also regulates blood sugar levels, which is necessary for us to be alert.

Pomegranate

Pomegranate is a low-calorie fruit. It is considered the champion in the content of antioxidants. The pomegranate contains a lot of potassium, iron, B vitamins, which are necessary to replenish the energy reserve. In addition, it contains magnesium and calcium.

Dark chocolate

A few pieces of bitter dark chocolate replenish strength and also cheer you up. This is possible due to the action of caffeine in conjunction with a stimulant called theobromine.

Coffee

If you need to cheer up, then a small portion of coffee will help. A cup of coffee (approximately 150 g) energizes and does not harm the body.

Tea - alternative source caffeine. Scientists believe that caffeine, as well as L-theanine, contained in tea, increase concentration, improve memory, and speed up reaction time. Black tea allows you to better cope with stress and gives you energy.

Water

Water keeps us in good shape. When we are dehydrated, we lose energy faster than when we are hungry. By consuming the optimal amount of water per day, we will improve the quality of the delivery of nutrients on which our energy depends. Water also removes toxins from the body. Slags cause fatigue.

Without sufficient water intake, the body is not able to fully convert food into energy.

Products that take away power

Except food products, filling with energy, there are those that give the opposite effect. This is due to the content of toxic, harmful substances, food additives. As a result, there are difficulties in digestion, as well as splitting, provoking heaviness in the stomach, a feeling general weakness. Experts advise limiting consumption of:

Food containing a lot of salt;
spicy food;
Foods high in fat;
fried foods;
flour products;
Foods with a high content of chemical additives (flavors, stabilizers, preservatives, flavor enhancers);
alcohol.

Drawing strength, as well as a boost of energy from food, try to include in your diet more healthy foods that not only saturate the body, but also benefit it.

Fatty, sweet or too salty foods easily add extra pounds, but at the same time deprive us of vitality. In the ELLE review - 12 products that will be the best source of healthy and "smart" calories for every day, especially in winter.

To keep the body and intellect in shape, not only training is necessary - our well-being and energy resource directly depend on what we put on our plate every day. High-calorie food actually only deprives us of strength: after a hearty meal, the body is focused only on digesting a fatty chop, french fries or a piece of chocolate cake. Balanced menu will help to save energy at any time of the day - and in order to make it, it is important to learn how to choose healthy and healthy foods.

It is rich in magnesium, which helps our body produce energy, as well as proteins and "slow" carbohydrates. This versatile product makes a great side dish for fish, poultry, or lean meats, and pairs well with fresh or cooked vegetables. Essential Ingredient healthy lunch or dinner.

They generously supply the body with useful vegetable protein(for which they are especially appreciated by vegetarians) and complex carbohydrates that will maintain a comfortable energy level throughout the day. Lentils or beans combined with fresh salad- a great complex dish even for meat-eaters.

Like other orange or red fruits and vegetables, carrots are extremely high in beta-carotene, a natural pigment that converts to vitamin A during digestion. In turn, this vitamin is a powerful weapon against free radicals that damage body cells on a daily basis. To not lose it life-giving force, as well as not to lose important minerals, helping to fight fatigue and stress, carrots are best not boiled, but baked, steamed or eaten fresh in salads.

Sea fish

Salmon, sardines, herring, mackerel - all these varieties of fish supply us with essential omega-3 acids that take care of blood vessels, nourish the brain, improve concentration and mood. The protein contained in the fish is also perfectly digested, goes to build muscles and provides a feeling of satiety. Do not forget to include it in your menu 2-3 times a week.

Due to the unique structure egg white the human body absorbs it by 97%, and the amino acids contained in the eggs are actively involved in the restoration and construction of our muscles. For those who are fond of sports, the farm egg is really not simple, but golden.

It is a natural energy accumulator: almonds contain a lot of protein, magnesium, copper and riboflavin - vitamin B2, which is involved in many important processes occurring in the body. The substances contained in almonds also help to neutralize toxins and help maintain mental activity. Add a few nuts to your breakfast or put in your bag to take with you to work or on the road.

They contain a lot of glucose and fructose, and there is also fiber, which allows you to optimally use the energy of carbohydrates. If you add a banana to breakfast, vigor and strength will last until lunch. Also this great option snack in the middle of a tiring day at work.

This is an excellent ally in the fight against fatigue and stress - one spoon will invigorate you better than a whole can of energy drinks with dubious chemical composition. Honey is a valuable source of antioxidants (vitamins B and C), as well as minerals and trace elements (magnesium, potassium, copper). Add it to natural yogurt, which can be eaten for breakfast or for an afternoon snack.