Food Sources That Reduce And Increase Performance

By compiling the right food menu, we can quickly increase our vitality, efficiency and become more active .

Let's think about how we feel after a portion of oatmeal and fruit and after eating a huge plate full of pasta with meat. After poor nutrition, a person is often drowsy and lethargic. So let's pay attention to the products we take and determine which of them give us energy and which take it away.

"Food-thieves" of energy

Of course, such products provide energy, but not for long. They contain almost no useful substances, but chemical compounds and additives that poison the body. He needs extra strength to deal with toxins. Hence the decline in immunity and chronic fatigue.

Products containing refined white sugar, sweet pastries with heavy creams and even chocolate should not be abused. They are all sources of fast carbs. The feeling of satiety after consuming such occurs immediately, but not for long, sugar immediately enters the bloodstream and unnecessary calories begin to accumulate in the form of fat.

"Dead" food is considered to be products that have undergone strong heat treatment: canning, freezing, vacuuming, as well as containing chemical additives. Such food is difficult to process, so it clogs the body's ducts and leads to fatigue.

A cup of coffee in the morning can give a false sense of energy, but you should know that caffeine depletes the liver and causes the accumulation of toxins, and as a consequence comes fatigue.

Alcoholic beverages stimulate the adrenaline rush, respectively, all processes in the body are accelerated and performance is temporarily increased. Therefore, a single intake of alcohol does not cause much harm, but their frequent use leads to constantly increased adrenaline, which can be the cause of constant fatigue and disability.

Food energy sources

Carbohydrates are an element that doubles our energy. It is important for the normal functioning of the body to maintain a constant level of glucose in the blood. Therefore, we should rely on carbohydrate foods with low glycemic index: whole grain or rye bread, pasta from durum wheat and others. It is also necessary to diversify the menu with products rich in cellulose, which helps the body to purify itself, thus creating an additional source of energy. This group includes cereal porridge, raw fruits and vegetables. Honey and dried fruits can be used as useful sources of carbohydrates.

For good health and vitality it is necessary to take unsaturated fats and products rich in omega-6 and omega-3 fatty acids. Excellent sources of energy are nuts, seeds, sprouted wheat grains, vegetable fats, as well as small amounts of seafood and lean marine fish.

Protein, in the first place, is a building block for the body. Their best sources are dairy products, legumes, vegetables, nuts, lean meats, including poultry, in reasonable quantities.

The richest in energy are the products containing B vitamins. They are found in large quantities in wheat grains, buckwheat, rye, corn, barley, green leafy vegetables. Vitamin C, which is present in fruits and vegetables, also affects our vitality.

The products rich in the minerals listed below also have a positive effect on a person's energy. You will also see which foods contain the elements.

• magnesium: green leafy vegetables, nuts and seeds;
• zinc: egg yolk, fish, sunflower seeds;
• iron: all grains of cereals, pumpkin seeds, lentils;
• honey: shell of Brazil nuts, oats, salmon, mushrooms.

A few tips for proper nutrition

• Switch from meals 3 times a day to 5 times. The level of glucose in the blood is an extremely important factor for the level of energy. More frequent food intake helps to avoid glucose spikes.
• Consume products with a low glycemic index before bedtime (whole grain bread, vegetables, fruits). The day may not start lightly if the body is hungry when you wake up.
• Eat fruit on an empty stomach (unless you suffer from diseases for which this is contraindicated).
• Limit the amount of meat you consume, because meat products take a long time to process, and this requires some of a person's energy.
• Drink water. Our body consists of 2/3 of water, so it is needed for its basic functions.
• Avoid afternoon sweets.
• Try to eat food that has undergone minimal heat treatment.

Finally, we will summarize that it is not so difficult to take care of our health. We must give up fast food and energy drinks, not overeat in the evening. Rejecting all this can be difficult, but gradually one gets into a rhythm. Over time, a balanced diet becomes a rule and a habit, the body itself begins to require healthy food and previously favorite chips and hotdoses will not be a temptation.

It takes a little effort and work on ourselves to recharge our batteries, to be healthy and in a great mood every day.