What to eat when you feel weak?

 

Anti-fatigue

Fatigue is a subjective feeling of discomfort, but objectively, under the same conditions, it will lose its ability to complete the normal activities or work it was originally engaged in. Anti-fatigue is to counteract this feeling of fatigue through some methods, so that people feel relaxed and energetic.

Are you always tired?

Do you find that you need to "refresh" at noon? Or is your energy weakened before you work?

Tiredness at noon

Many of us feel tired at some point in the day — maybe you didn't go to bed early enough, or maybe you are a new parent just because your child got up and didn't get enough sleep at night. You may have sleep problems, you may need to look at your sleep habits...

What if there are some foods that can help you increase energy and are actually healthy for you?

Before we get into the actual foods that can increase your energy, let's briefly talk about how to consume the best energy. People who stay energized all day long do some key things:

o    In order to maintain a uniform blood sugar level and energy throughout the day, it is best to eat snacks every 2-3 hours

o    Possess a balanced combination of a large number of nutrients-protein, fat and carbohydrates-helping to ensure a slow and steady release of energy throughout the day

o    Including a variety of fruits and vegetables helps ensure that we get the vitamins and nutrients we need from these amazing foods!

In addition to eating healthy, balanced foods and snacks throughout the day, there are many foods that can help more directly. Although we often crave "junk" food when we are tired, these foods will do a better job of improving endurance and will not quickly lead to the dreaded sugar crash. Let's take a look at fast energy food:

What to eat?

1. Caffeine

The common morning "happiness in the cup" like coffee or some teas not only promotes the stimulation of the central nervous system, thereby enhancing brain function; it is also a major source of antioxidants, which may reduce the risk of type 2 diabetes and liver disease.

Use Caffeine

It is said that caffeine affects some neurotransmitters, which can improve mood, reaction time, learning and vigilance.

2. Mint leaves

                         Mint leaves for weakness

The Journal of the International Society of Sports Nutrition says that peppermint is believed to increase ventilation and brain oxygen concentration, which leads to an increase in energy — so this is a good noon to pick me up and let you spend the afternoon.

3. Ginger

Ginger is said to reduce fatigue by improving blood circulation and blood sugar levels. This delicious, aromatic food can also help migraine sufferers-even with fewer side effects compared to the drug sumatriptan.

Ginger improve blood circulation

Adding certain foods to your diet on a regular basis can help increase your overall energy in the long term. They not only provide many health benefits, but also directly or indirectly increase your energy. Here are some long-term energy foods :

4. Quinoa

Discovered by the Incas and thought to increase the endurance of their fighters-this grain is touted as the super grain of the future.

protein-rich grain 

Quinoa is the most protein-rich grain and a complete protein, containing all 9 essential amino acids required by the human body. Quinoa contains iron and other things that help enhance brain function, because the brain absorbs about 20% of the oxygen in our blood. It also contains riboflavin (vitamin b2), which can improve the energy metabolism in the brain and muscle cells, thereby helping the cells produce proper energy.

5.Dark chocolate

Dark chocolate contains caffeine

Dark chocolate contains caffeine and theobromine, both of which help boost energy levels-the darker the chocolate, the less sugar, and the greater the potential for energy enhancement. You can eat chocolate, you can eat it too!

6. Yogurt

Yogurt contains a lot of protein

Yogurt contains a lot of protein, which can help you feel full for a long time, so hunger will not distract you. The fat content in Greek yogurt is also more satisfying, just as if you had a decadent dessert!

7. Berries

A study found that black currant can improve the symptoms of computer eye fatigue-a common cause of fatigue during workdays. As we all know, wolfberry contains high concentration of melatonin, which can improve sleep and give us more energy during the day.

It is said that berries can also prevent cardiovascular diseases and some cancers. The healthy natural sugars in these sweets help promote your day quickly.

8.Lentils

Lentils are excellent at stabilizing blood sugar, so they give you a slow-burning source of energy to sustain them for a long time. They also help increase your iron reserves, which also help boost energy.

9.Walnuts

These nuts contain healthy fats, fiber and protein, which can prevent energy breakdown and maintain your energy levels throughout the day.

10.Cherry

Cherries are another excellent source of melatonin, which can help you get a better sleep and keep you fresh throughout the day.

11. Dried fruit

Dried fruits are an excellent source of fast, usable energy, providing many essential nutrients, including vitamins A, B-6, C, and D.

12. Salmon

Salmon contains omega-3 fatty acids, which are said to improve brain function and reduce fatigue. It also provides vitamin B and protein to help maintain energy throughout the day.

13. Green tea

This tea contains some caffeine, and we know it can boost energy. This warm gem is also associated with a 30% reduction in breast cancer risk!

Learn more about the benefits of green tea here: 11 health benefits of green tea (+ how to drink green tea for maximum benefits)

What is the cause of fatigue

1. Excessive use of eyes: With the increase of the eye environment now, the working time of our eyes has been greatly extended it is better to close your eyes and rest for a while.

2. Obesity: Being overweight is a heavy burden on the human body, and excess fat on the body makes people feel tired.

3. Lack of exercise: People mistakenly think that sports will be tiring. But the fact is just the opposite. Without exercise, the muscles will become weak. When the body wants to use them, it needs more effort.

4. Sleep problems: Some people often use weekends to sleep in late, and plausibly argue that this is to recharge their energy. As everyone knows, late going to bed and late waking up disturbs the biological clock and directly affects the mental state.

5. Psychological problems: Depression is the most common cause of fatigue; bad mood and excessive tension can also cause poor sleep and cause fatigue.

6. Malnutrition : If the daily diet is mainly processed foods, the human body will feel tired. You may wish to eat more fresh fruits and vegetables, fish, chicken, whole grains and beans.

7. Insufficient thyroid secretion: The thyroid controls the metabolism. If the thyroid secretes insufficiently, it will slow down the metabolism and make people feel tired.

8. Dehydration: After a person is dehydrated, blood volume decreases, physical strength decreases, and energy is exhausted. Generally, it is best to drink 8-10 glasses of water per person per day.

9. Drugs: diuretics, antidepressants, anti-cold drugs or certain cough syrup can cause fatigue. Generally, fatigue will disappear after stopping the drug.

10. The color of the working environment is gloomy: If the surrounding environment is gloomy and gloomy, you are susceptible to fatigue. Therefore, in the work and study environment, adding yellow, orange, red and other tones will help eliminate fatigue.

Shorcut:

The busy life prevents us as "model workers" from being able to completely escape the pressure, but we can choose smart coping methods. Studies have shown that our anti-fatigue, stress resistance, in fact, closely related to the food we eat, poor diet increases tired feeling, and choosing the right foods that make us significant increase in strength, happiness will be doubled. Therefore, from now on, you have to follow our vitality diet recommendations and formulate your "overworked model" diet reform strategy. The so-called vitality diet is to choose a balanced, anti-fatigue, and improve the body’s immunity, while ingesting effective rejuvenating foods to regulate the body, so as to make the body healthy and full of vitality.

Rich in vitamin A foods

 Vitamin A participates in the regulation of the synthesis of retinal photosensitive substance- rhodopsin , which can improve the body's ability to adapt to light. Vitamin A is mostly found in animal foods, especially in animal liver, followed by egg yolk, fish roe , cod liver oil , and milk. Contained in plant foods such as carrots, leeks, spinach, squash, soybeans, sweet potatoes, tomatoes and other carotenoids can also be transformed into vitamin A in the body.

Long-term sitting in front a computer, not only by the computer radiation , vision is also easily damaged. If you want to relieve long-term high tension, choose foods high in phospholipids, such as egg yolks, fish, shrimps, walnuts, peanuts, etc., which can help you improve your work efficiency. In addition, regular consumption of eye health foods such as liver, milk, carrots, Chinese wolfberry, but also help to alleviate with eye fatigue , eye protection.

Many foods we eat can help us increase energy. Whether they are rich in carbohydrates for ready energy, or rich in fiber and protein for slower energy release, they all help increase energy and endurance.

An added benefit is that many of these foods also contain large amounts of vitamins, minerals and antioxidants, which have been shown to play a role in energy production within the cell; they all provide many other health benefits.

Incorporating these foods into a varied diet will definitely help increase energy levels throughout the day and help avoid depression throughout the day!