Table of contents:
- Energy-boosting food choices that must be on the daily menu
- 1. Complex carbohydrates
- 2. Lean protein
- 3. Fresh fruit and vegetables
- 4. Canned and packaged foods
- 5. Nuts and seeds
- 6. Oatmeal
Not all foods make you refreshed and energized after experiencing a very draining fatigue. Some types of food can actually make you more tired. Usually, this is because your food selection is not good. Food is the main energy ingredient, the wrong choice of energy that you produce is not optimal. Therefore it is important to sort out healthy energy boosting foods that will restore your energy to normal.
Energy-boosting food choices that must be on the daily menu
1. Complex carbohydrates
Carbohydrates are one of the nutrients which are the main source of energy. But don't just choose carbohydrates, because there are two types of carbohydrates, namely complex and simple. Both are carbohydrates but will go through different digestive processes.
Simple carbohydrates which usually consist of sugar or sweet foods, will be immediately converted by the body into blood sugar which is then processed into energy. If you eat too much of these foods, your blood sugar will spike and make you tired quickly.
Unlike complex carbohydrates that are longer converted into energy by the body. This keeps the body full longer so it can restore lost energy and keep it there for the next few hours. Examples of complex carbohydrates are rice, bread, potatoes, and sweet potatoes.
For example sweet potatoes, besides being able to supply energy, sweet potatoes contain potassium. Potassium helps maintain the body's electrolyte balance so as to keep body fluids normal. Potassium in sweet potatoes can relax the body and lower blood pressure, thereby reducing stress on the body which can make the body feel tired. The natural sweetness in sweet potatoes is also believed to make the body energized after a long day of work.
Better yet, if you choose complex carbohydrates that contain lots of fiber, such as brown rice or whole wheat bread. Foods like this will keep your energy up and not get tired easily.
2. Lean protein
Protein helps keep your stomach full between meals. These nutrients can also make your blood sugar levels stable, thereby preventing energy spikes that can make the body tired quickly.
Energy-boosting foods that come from protein are a source of animal and vegetable side dishes, such as beef, chicken, fish, and nuts. Avoid proteins that contain lots of fat, such as savory beef, offal, and chicken skin. Instead of getting energy, you actually spend energy digesting it.
3. Fresh fruit and vegetables
The fresher the food you consume, the richer the nutrients it contains. Foods that are rich in essential nutrients to restore energy to the body. Processed fruits and vegetables go through many processes that can reduce their nutrition.
If the nutrients in it are reduced, the body will not get the maximum benefit from the food you eat. Bananas are a great fruit choice because they contain potassium, fiber, vitamins, and complex carbohydrates which can create a sizeable energy boost for the body.
4. Canned and packaged foods
Processed foods such as canned food and ready-to-eat food usually contain a lot of additives such as trans fat, sodium, and other artificial ingredients that can actually decrease your energy levels.
Therefore, it is recommended to eat foods with minimal processing in order to increase your energy levels.
5. Nuts and seeds
Nuts and seeds are the best food sources for getting rid of fatigue and fighting hunger. Incorporating a variety of nuts and seeds into your healthy snacks can be a wise choice because they contain lots of nutrients as well as can be used as a healthy source of energy. You can eat almonds, cashews, hazelnuts, walnuts, sunflower seeds, and pumpkin seeds.
6. Oatmeal
The last energy boosting food is oatmeal, not only a menu that can be eaten for breakfast. A bowl of oatmeal can provide enough fiber to keep you energized.
Choose oatmeal without added sugar so that your blood sugar levels don't spike dramatically. You can also add low-fat milk and yogurt, a little honey, and berries for added nutrition and deliciousness.
Apart from consuming the right energy-boosting foods, another thing to pay attention to is eating small meals every few hours throughout the day. The point is to provide a supply of nutrients to the body and brain throughout the day.
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