2024-04-20 15:29:54
The daily food intake of any adult is usually distributed at various times of the day The first being, at least, breakfast, then lunch and finally dinner. There are those who also have a lunch and a snack, in which they eat much less.
In addition to providing the nutrients necessary to maintain good physical and mental health, the foods we eat every day are also our great source of energyalong with the hours of rest that we must sleep at night, added to some sporadic naps.
In this way we can have enough energy to face everyday life, in which, in most cases, we must work, which may require both physical and mental efforts, running various errands, taking care of our house, doing some exercise and other daily actions that require us to be active. However, many times it happens to us that at some times of the day we feel exhausted, even asleepas if we lack the impetus to move our thoughts.
This, in addition to not getting enough sleep, could be affecting what we eat. There are certain foods that can give us more energy than others and, going further, others that provide us with energy at the moment but then it is radically depleted, producing that ‘slump’ that we notice, for example, in the middle of the morning. A series of nutritionists indicate four types of foods that should not be missing from our daily diet to achieve more energy:
Dr. Nancy Rahnama, internist and clinical nutritionist, indicates that simple carbohydrates such as white bread represent an ‘explosion’ of energy, spikes in blood sugar, and everything that goes up suddenly also crashes quickly. “This high-level crash and burn throughout the day causes fatigue, irritability, mood swings, headaches, hunger and cravings.”
Thus, complex carbohydrates are digested more slowly, releasing glucose little by little into the blood, as pointed out by the American Heart Association. Dietitian Maya Feller recommends eating these types of foods, those from the previous list, for breakfast to have more energy during the day.
Eating foods that are high in fiber at the start of the day can also give us extra energy, as nutritionist Rahnama points out. Adding them to our daily diet is as simple as taking them in a smoothie or making various salads, in addition to being able to take them alone.
Avocados
Tofu
olives
Sardines
Chocolate negro
Salmon
Quality fats are essential to give us energy. Especially foods rich in Omeda-3 fatty acids provide benefits to the brain, improving mood and reducing levels of depression, which can make us feel without energy, according to dietician and nutritionist Patricia Bannan to ‘CNBC Make It’. Additionally, she claims that these fats help prevent inflammation and lower blood pressure.
4. Agua
Although it is not a food as such and it may seem obvious that to have energy we must be well hydrated, many times we may not be aware that we must drink water frequently. Drinking the water necessary for our body helps “maintain energy levels by keeping our muscles energized,” explains Lauren Manaker, registered dietitian nutritionist. Although each person should drink an amount of water according to their physical activity, it doesn’t hurt to drink a little water when we feel tired or weak.
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