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Nutritionists told me how to get rid of fatigue

Диетологи рассказали, как избавиться от усталостиHow to extract from the normal food the maximum energy and use

The feeling of fatigue usually are trying to overcome with the help of sweet or more cups of coffee. Meanwhile, the nutritionists believe this approach is not the best idea.

These products provide only a temporary effect. In the end, we become hostage to the chronic fatigue that destroys us both physically and emotionally harms the immune system, increases the tendency to depression and makes us more susceptible to disease. All these misfortunes can save diet. Among the usual products you can find and those that you can get a boost of energy and finally rid the feeling of fatigue. An added bonus will be that proper nutrition benefits the body, according to health info with reference to steaklovers.menu.

Lean on vegetable sources of iron

Iron is involved in hematopoiesis and affects the hemoglobin levels. Deficiency of this element, we begin to feel fatigue, reduced physical and mental performance. Iron-rich foods give the body energy boost and keep you in good shape. Among the vegetable products of the Champions of iron include beans, lentils, spinach and sesame seeds. To enhance iron absorption, they must be combined with foods that contain a lot of vitamin C.

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Eliminate caffeine

Caffeine stimulates the Central nervous system. After a Cup of coffee we feel invigorated and refreshed. However, the feeling that you are full of energy, is deceptive. When the caffeine runs out, will make you feel sluggish and tired.

Cook maximum power Breakfast

Don’t limit your first meal one protein or carbohydrates. Breakfast should be balanced. Instead of just yogurt, add some antioxidant fruits, healthy fats such as nuts or seeds and raw or toasted cereals.

Buy healthy foods

Under the “healthy foods” nutritionists mean all that is closer to nature. Give preference to dishes from whole grains rather than chips or crackers out of the box. Store-bought juices and fruit bars replace regular fruits. Healthy foods are not only filled with energy, but also promote weight loss.

Diversify your diet with fruits and vegetables

Recent studies show that people who eat the same amount of plant foods, but try to diversify their range, less susceptible to oxidative stress, which leads to cell damage. Don’t limit your menu of bananas or tomatoes. Add the stone fruit, berries, cucumbers, zucchini — in a word, to make it as diverse.

Avoid “empty” traps

We are talking about to exclude from your menu and eating habits everything that can somehow reduce the amount of incoming energy. Here your main enemy are the processed and artificial products, cleaned grains, sugar, skipping meals and too much caffeine and alcohol.

Choose the right energy bars

Always pay attention to the label on the packaging of the bar, especially on the composition. If the ingredients list sounds almost like a recipe that you can easily reproduce at home, such a bar will only benefit and help restore energy. If the composition looks like a note from a scientific journal and it has almost no natural products, as discussed above, leave it on the shelf.

Don’t neglect fats

Antioxidants suspend the oxidative processes in the body. In the result, the cells work more efficiently. But that anioxidant better absorbed, some of them need fats. In a recent study, scientists compared the with fat-free salad dressing, low-fat and standard and the degree of absorption of antioxidants. It turned out that in combination with a salad with dressing that contains a sufficient amount of fat, antioxidants better absorbed by the body.

Look for seasonal produce

To obtain from food maximum benefit, they need to eat when they are at the peak of its season. Possible preference should be given to products of local farms, which within 48 hours after collection, immediately enter the market. For us, this means more nutrients and vitamins and therefore good for the body.

Do stock frozen food

During the transportation and lying in the warehouse of fresh fruits and vegetables lose some nutrients, but due to the rapid freezing, on the contrary, retain all the vitamins, even in frozen form. So sometimes frozen fruits and vegetables for its beneficial properties can outperform their counterparts fresh. For this reason, out of season the vegetables and fruits is better to take it in the Department of frozen products.

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