Content
Products for energy and vitality of the body must be included in the diet of absolutely everyone. After all, it is in their composition that vitamins and minerals enter the cells. They will strengthen the immune system and get rid of drowsiness and loss of energy for a long time. Proper nutrition is the key to good health and good mood.
What foods give energy and strength to the body
The energy supply is replenished daily. The main unit of measurement is calorie content. The daily calorie intake is 2000-2500 kcal. Of no small importance is not only the calorie content, but also the nutritional value of the foods consumed.
The recipe for vigor and energy will vary from case to case. It depends on what substance is missing. To prevent a breakdown, it is enough to make the diet balanced. It should contain as many different products as possible. In this case, it is advisable to abandon smoked meats, confectionery products, carbonated drinks, fried foods, sauces, etc.
Complex carbohydrates, protein, vitamins and minerals are responsible for replenishing energy and giving vigor. Fiber is also important. It makes you feel full for a long time and restores blood glucose levels. Nutritionists identify several food groups that the body needs to increase energy and alertness. Fruits and vegetables are of paramount importance among them. They are sources of minerals and vitamins. In addition, they contain fiber, which stimulates the process of protein absorption. It, in turn, enters the body in the composition of meat, legumes and nuts. To maintain fatty acid levels, you need to eat fish and seafood regularly.
List of foods that give energy
There are a number of unique products that have received special praise from nutritionists and doctors. Their peculiarity lies in the rich composition. Experts say that the introduction of these products into the diet significantly improves the functioning of all life support systems.
Lack of energy and lack of vigor often signal a lack of nutrients. Against the background of a deficiency, the immune system suffers. That is why the body is unable to resist in the face of serious diseases. Diet adjustments can improve the situation. Foods that increase energy and performance include:
- meat and fish;
- nuts;
- cereals;
- fruits and vegetables;
- coffee;
- dairy products;
- eggs;
- dried fruits;
- legumes;
- beekeeping products.
Dried fruits
Due to the content of fiber and fructose, dried fruits are absorbed by the digestive system very quickly. They prevent digestive upset and satisfy hunger quickly. In addition, dried fruits have a positive effect on the blood circulation and heart function. Experts recommend to include dried bananas, pears and dried apricots in the diet.
Fruits and vegetables
Fruits and vegetables are an essential part of any person's diet. They contain fiber, which is necessary for the complete digestibility of protein foods. It satiates without causing heaviness in the stomach. It is this factor that affects the supply of energy and vigor. In addition, vegetables and fruits exclude the possibility of developing a deficiency of vitamins and minerals. They are often included in the diet when following a therapeutic diet and in order to reduce weight.
Coffee
To quickly revitalize the body, coffee is most often used. It contains caffeine, which acts on adenosine receptors. At the same time, the drink increases the level of cortisol, leading the nervous system to a state of overexcitation. As a result, the heart rate increases and anxiety is eliminated. At the same time, concentration of attention increases and memory improves.
The drink takes effect 25-30 minutes after consumption. It is drunk only in the morning. Drinking coffee in the evening can lead to insomnia. It is strictly forbidden to abuse caffeine. This will provoke addiction and unwanted reactions.
Meat, fish and eggs
Fish, eggs and meat are sources of animal protein. It is an essential element for building a muscular corset. Protein protects the body from infections and promotes proper absorption of vitamins and minerals. A distinctive feature of the building element is that it is not synthesized by the body, coming exclusively with food. Boiled breast is considered the richest source of protein. Its full replacement can be chicken egg white.
Fish, in addition to protein, saturates cells with vitamin B and fatty acids. A lack of omega-3 can cause inflammation, which often reduces alertness. Regular consumption of fish counteracts this problem, having a positive effect on human performance.
Porridge
Products for restoring strength and energy include cereals. Since ancient times, they have been considered an extremely healthy dish. It is customary to eat milk porridge for breakfast when the body has a special need for energy and vigor. Most cereals contain large amounts of calcium, zinc, iron and phosphorus. It also contains vitamins of groups E, B, PP and A. The most useful types of cereals include:
- rice;
- buckwheat;
- oatmeal;
- semolina;
- corn;
- millet.
Nuts
The body needs nuts to support metabolic processes. They contain about 20 essential minerals and a whole range of vitamins. They are high in calories and keep you feeling full for a long time. Medical statistics show that regular consumption of nuts reduces the risk of developing cardiovascular diseases. The five most beneficial nuts for energy and vivacity are headed by:
- almond;
- cashew nuts;
- peanut;
- walnuts;
- pistachios.
Yoghurts
Yogurt can be a great snack option when you're feeling low and energized. If the product is natural, it has a positive effect on the intestinal microflora. Fruits and sugars, which are often used as a supplement, are well absorbed and replenish energy in the body.
Beekeeping products
Honey and its derivatives have a truly unique composition. The main benefit of beekeeping products is their rich mineral content. Without them, not a single chemical and biological process occurs in the body. Glucose contained in beekeeping products is quickly absorbed, contributing to the production of the hormone of joy. On this basis, vigor is provided and mood improves.The energy reserve is at the required level for a long time. At the same time, protection against viruses and infections is ensured. To maintain a positive effect, you must introduce one of the following foods into your diet:
- perga;
- royal jelly;
- honey;
- propolis.
Other products
In the process of treating this or that disease, do not forget about the variety of the diet. The amount of nutrients received depends on this. No less significant products that stimulate a surge of energy and vivacity include:
- beans;
- spinach;
- pumpkin seeds;
- dark chocolate;
- green tea.
Beans and peas are made up of complex carbohydrates that energize the body for a long time. These foods can be eaten for breakfast for energy, instead of the usual porridge. Legumes contain a huge amount of protein that is required to build cells. Spinach is famous for its abundance of vitamins A and K in its composition. At the same time, it also acts as a source of a building element.
Pumpkin seeds are known to be high in fiber, healthy fats, minerals and protein. Their presence in the diet allows you to always be in good shape. Green tea works in a similar way to coffee. It contains a loading dose of caffeine, which induces a burst of energy. Dark chocolate activates areas of the brain that are responsible for mood and performance. It is not for nothing that experts recommend that children eat a bar of chocolate before going to the exam. It is important to prefer a dark product with a high percentage of cocoa beans. They give vigor and energy.
Rules for the use of products for energy and vigor
To get the most out of food, you need to consume it in accordance with certain rules. Since most of them are high in calories and nutritional value, it is best to eat them in the first half of the day. It is during this period that the cells need to replenish energy. Overeating does not contribute to the appearance of vigor. Therefore, it is extremely important to monitor the amount of food eaten.
It is necessary to pay attention not only to recommended, but also to prohibited products. They should be completely eliminated from the diet. Otherwise, the benefits of the right food will be incomplete. It is advisable to refuse the following products:
- carbonated drinks;
- smoked meats;
- alcohol;
- fatty meats;
- canned food;
- sweets with trans fat.
The listed products contain a minimum amount of nutrients. Alcoholic drinks contribute to the accumulation of toxins, which takes a lot of energy to eliminate. The body also spends too much energy on the breakdown of sugar in confectionery.
For dinner, it is desirable to have a protein product with herbs or vegetables. They will speed up the breakdown of fibers without overloading the digestive system. It is not recommended to eat pastries, side dishes and fatty foods before bedtime. This will lead to insomnia and lack of vigor during the daytime. 2 hours before going to bed, you must refuse to eat. Additionally, you should adhere to the rules:
- do not abuse with alcohol;
- do sport;
- drink more fluids;
- practice walking in the fresh air;
- treat chronic diseases in time.
Conclusion
Foods for energy and vitality of the body must be consumed on an ongoing basis. Isolated cases will not lead to the expected result. Therefore, you need to monitor your diet regularly, taking into account the state of health at one time or another.
