Good nutrition is not only the food that provides satiety.
Fatigue, drowsiness, mood swings – frequent companions of the winter.
Nutritionists have compiled for you a list of useful winter products that quickly cope with fatigue.
Bananas contain potassium, natural sugars, fiber, magnesium, protein, which is converted into serotonin – the hormone of happiness. Norm per day: 1 banana.
Persimmon has tonic effect, improves appetite, increases efficiency, and calms the nervous system. Fruit contains a lot of antioxidants, copper, potassium, magnesium, calcium and iron. It is a good diuretic, which normalizes the level of glucose in the blood. Norm per day: 1-2 fetus.
Pomegranate is rich in vitamins P, E, C, A, calcium, magnesium, manganese and potassium (champion products). Pomegranate increases the body’s resistance to disease and colds, stimulates the appetite and beneficial effects on the gastrointestinal tract. Norm per day: 1 Cup of pomegranate juice or half fruit.
Beans contain a lot of fiber, which beneficially affect the digestive tract, removes toxins from the body. Beans contains manganese and copper, which are necessary for energy production. Substances contained in beans, improve blood circulation, support the immune system due to the presence of iron. The norm of the day: stay on calorie, product contains 120 kcal per 100 g (dry product). Eat beans as a main dish or add to salads, snacks, side dishes.
These products are a good source of magnesium. Amino acids promote healthy sleep, provide the intake of magnesium, which fights fatigue muscles. Nuts and dried fruits contains protein and omega-3 fatty acids, which are a good source of energy. Norm: not more than 30 g.
No wonder oatmeal is called a champion’s Breakfast. It contains protein, phosphorus, magnesium and vitamin B1. These substances affect the level of energy in the body, and oatmeal is the ideal way to combat fatigue. It is also possible to add nuts, dried fruit and honey. Better choose a cereal quick cooking.
Sprouted wheat contains vitamins C, E, calcium, iron, phosphorus and magnesium. The energy produces a substance lecithin, which restores and calms the nervous system. Norm per day: 100 g of sprouts can be added to various dishes such as, salads, or yogurt.
In the winter, very useful mackerel. Fish contains vitamin B12, which are necessary for the normal functioning of blood cells. When the level of vitamin B12 in the body we are full of energy. Ideal – steaming or roasting vegetables. Chicken meat is high in iron. This element is involved in the synthesis of hemoglobin which in turn carries oxygen to the organs and tissues of the body. The normal level of iron we feel the spirit, lack, lethargy and fatigue. Norm per day: approx 150 g.
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