Products for vitality and energy: nutrition rules, he althy foods, cooking features

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Surely everyone has heard about the need to eat right and eat he althy food, but not everyone fully understands the benefits of a particular product and how it can affect the body. But most of the products for vigor and energy are available and deprived of attention, or not included in the daily diet at all.

How food affects energy

As you know, food is a source of human life energy, it gives strength to perform daily activities, affects our emotional state and he alth. Thanks to vitamins and minerals in some products, it can significantly improve well-being or substances contained in others, on the contrary, have a negative impact on he alth.

The unit of measurement of energy coming from food is called "calorie". Each gram of protein or carbohydrate contains approximately 4 kcal, in fat this figure is 9 kcal. The main products that give energy and vigor are sugar and fat,they are processed into simple carbohydrates and then synthesized into energy.

To feel energetic, you need to enrich your diet with simple and complex carbohydrates, supplement with proteins, vitamins, minerals and maintain water balance. Among other things, it is very important to be in the air more often, so the brain is saturated with oxygen and produces the hormones serotonin and dopamine, which, in turn, are responsible for a good mood.

Other factors affecting energy

Besides nutrition, there are other nuances in a person's life for vitality and energy. Each of us needs a certain amount of energy, its amount is determined by the following factors:

• Age. The older a person gets, the more energy he requires and expends.
• Gender. As a rule, men need many times more energy.
• Physical activity. An active lifestyle, physical labor activity, playing sports take a huge amount of energy.
• Emotional and mental stress. It is a mistake to think that only physical activities take energy. Probably everyone is familiar with the feeling of impotence due to emotional stress or fatigue after mental stress, all because a lot of useful trace elements go into brain activity and stabilization of the nervous system.
• Lack of rest. In the absence of he althy sleep or normal rest, the body is constantly under stress and spends energy on its own recovery.

Minerals and vitamins

Microelements play an important role in our body and are responsible for both internal and external state. Each of them has its own meaning in the coordinated work of the body.

Food for vitality and energy includes:

• Complex carbohydrates, including glucose, are directly related to the normal functioning of the brain, as well as the entire nervous system.
• Fiber - cleanses the body of toxins, is responsible for the feeling of satiety, regulates blood sugar levels.
• Magnesium - is involved in most of the biochemical reactions that occur in the body.
• Iron - is responsible for the level of hemoglobin in the blood, prevents the occurrence of an increased feeling of fatigue.
• Selenium is an important trace element, it is also an antioxidant, helps to maintain the necessary energy supply and maintains the psychological state of a person.
• Thiamin - also known as the "energy vitamin" or vitamin B1. Involved in energy metabolism and contributes to the normal fermentation of carbohydrates.
• Pyridoxine - aka vitamin B6. Promotes the synthesis of hemoglobin and the formation of red blood cells. Stabilizes the nervous system.
• Vitamin B8 - is a powerful antidepressant, is involved in the process of fat metabolism.
• Biotin - also known as vitamin B7, is involved in the metabolism and synthesis of enzymes necessary for carbohydrate processes.
• Vitamin A - a strong antioxidant, supports the normal functioning of the body and contributes to its recovery after physicalactivities.
• Vitamin E - responsible for the appearance of hair and skin, stimulates the restoration of mitochondria (the energy core of cells).

Top 10 Invigorating Foods

The following are foods that energize for the whole day and have a beneficial effect on the functioning of the whole body.

Answering the question of what food gives the most energy and vigor, consider the list of the most popular foods:

1. Oatmeal, muesli. Products rich in both simple and complex carbohydrates, magnesium, phosphorus, vitamin B1, all of which are involved in intercellular metabolism. It gives a powerful surge of energy, is quickly absorbed and therefore acts for a short time. Oatmeal or muesli is better to eat with a piece of butter, add nuts and dried fruits.
2. Dried fruits. Fructose in the composition of dried fruits belongs to simple carbohydrates and is absorbed within 10 minutes, fiber promotes metabolism and improves bowel function. Regular consumption of dried fruits has a beneficial effect on the functioning of the cardiovascular system. Among the most energetically useful are: dried apricots, dried bananas, pears.
3. Eggs. Chicken eggs are rich in protein, but in quail eggs it is almost 3 times more. The simple fats contained in this product are quickly absorbed and energized for the whole day, and choline, or more simply vitamin B4, improves brain activity. Quail eggs can be eaten raw or boiled, but chicken eggs are most beneficial if eaten boiled.condition.
4. Honey is on the list of foods for energy and vigor, considered the most useful product for the brain. It contains a high concentration of carbohydrates, minerals, sucrose and vitamins. It is scientifically proven that honey improves blood composition and memory, promotes concentration. Doctors and nutritionists recommend completely abandoning sugar and replacing it with honey. It should be noted that at temperatures above 65 ° C, it loses almost all of its healing properties.
5. Coffee. Experts still have not come to a consensus whether this product is harmful or not. One thing is absolutely certain - caffeine acts as an encouraging and stimulating agent, in addition, it improves memory. When abused, caffeine is addictive and other products that are beneficial to the body cease to act on it properly.
6. Fruits and vegetables. Absolutely all vegetables and fruits contain fiber to a greater or lesser extent. It, in turn, provides the body with energy, improves digestion, cleanses the intestines of toxins. In addition, fruits and vegetables are included in most weight loss programs, are included in postoperative diets - all due to their easy digestibility and benefits.
7. Fruit yogurt. Lactobacilli in the composition of yogurt normalize the intestinal microflora, fruits and a minimum amount of sugar charge with the necessary energy. Having a bite of yogurt, the feeling of hunger is dulled, while the body receives its charge of vivacity. If you eat it every day, the work of the gastrointestinal tract normalizes.
8. Mackerel is a storehouse of vitamin B12 and essential fatty acids for the brainOmega 3. Thanks to these elements, the brain produces the hormones of "joy" - dopamine and serotonin. In addition, mackerel is rich in minerals, proteins and he althy fats. It is a natural energy stimulator without harm, with benefits for the body.
9. Beans. The entire legume family has a composition rich in proteins and complex carbohydrates. A salad of fresh vegetables with green peas or beans with herbs can be a good alternative to oatmeal for breakfast, moreover, beans fill us with energy for the whole day.
10. Nuts are a nutritious product containing a lot of useful vitamins, minerals, fatty acids, proteins and carbohydrates. Their benefits: improved brain and heart function, accelerated metabolism, normalization of the nervous system and the whole organism. It is recommended to eat nuts with honey, add to salads, porridge, cottage cheese desserts and so on.

Other energy sources

There are also other products that give energy and vigor and strength:

• Chocolate. It should be clarified that we are talking about dark chocolate with a high content of cocoa beans, it is he who stimulates the brain, prevents neurosis, restores the body's defenses, strengthens blood vessels. Recommended as a prophylactic against varicose veins, smokers and people working in difficult conditions.
• Spinach, or as it is often called "the king of herbs", is extremely he althy. With regular use, it contributes to stress resistance, improves performance, preventsthe occurrence of eye diseases, normalizes bowel function.
• Cabbage. Regardless of the type of cabbage, it has a beneficial effect on the metabolism in the body, has a slight analgesic and anti-inflammatory effect. It contains: iron, folic acid, zinc, B vitamins, phosphorus.
• Water. Of course, water cannot be a source of energy, but everyone knows that a person is about 70% water. When the water balance is disturbed, a feeling of exhaustion appears. Water is a kind of conductor of nutrients entering the body, it also removes harmful substances from it.
• Sea products for energy and vitality of the body are food valuable in useful trace elements, protein, iodine, phosphorus, magnesium and selenium. The protein contained in the composition of marine products is better and easier to digest than meat. Iodine is indispensable in the work of the thyroid gland and the entire endocrine system, magnesium strengthens the nervous system, phosphorus is useful for the brain. Among other things, seafood has a low calorie content and is suitable for people who want to lose weight.

How often should I eat?

It should be noted right away that you do not need to be driven to fanaticism and eat only these products, this can cause an allergic reaction with its characteristic symptoms, indigestion and other intestinal disorders.

To understand how to eat for vigor and energy, you need to make a varied diet based on the following principles:

• breakfast -the most satisfying and nutritious with a high content of simple carbohydrates, after such food a person quickly gets a portion of energy and charge for the whole day;
• lunch should consist of hearty, but not fatty foods;
• dinner - can be simple without frills, good if it includes complex carbohydrates.

The last meal should be no later than 3 hours before going to bed, otherwise heartburn, insomnia, unnecessary body fat, morning feeling of lethargy and lack of sleep, and even the most he althy breakfast will not correct the situation.

Folk remedies

In the people you can hear reviews about separate nutrition for vivacity energy. Many diets teach people to count calories and divide the daily ration into several frequent meals. Those who want to lose weight have long appreciated this method and note a positive trend in their he alth status.

In addition to products that give energy and vigor to the body, you can tone up and get a charge of vivacity with the help of proven folk remedies:

1. Essential oils. Depending on the composition, this or that oil has a special effect on a person: some have a relaxing effect, others soothe, others energize. Citrus and rosemary oils are most suitable for this. It is recommended to add a few drops of essential oils while taking a bath or as an aromatherapy treatment.
2. Infusion of bran is one of the most effective energy infusions. For its preparation in 1 liter of drinking wateradd a glass of bran and boil for an hour over medium heat, then filter and drink 0.5 cup 3 times a day. The course of admission is 2 weeks. The tool not only relieves the feeling of chronic fatigue, but also removes toxins.
3. Kissel from wild rose. Due to the high content of vitamin C, the drink boosts immunity, gives strength and improves overall he alth. Recipe: 2 tbsp. spoons of crushed rose hips are poured with 2 cups of boiling water, wrapped and allowed to brew. They drink jelly in the morning, if desired, you can add a little honey.

Pre-workout food

Athletes' nutrition is significantly different from the usual diet. It mainly consists of increased amounts of carbohydrates, which provide energy for exercise, and proteins, which increase muscle mass.

Recommended foods for pre-workout energy and energy:

• boiled turkey with scrambled eggs;
• baked chicken breast;
• oatmeal;
• cottage cheese with berries and fruits;
• kale casserole with chicken.

Supplement to food can be protein shakes and bars, milk drinks. Thanks to their special composition, they give strength and tune the body and brain to active physical activity.

Coffee: to drink or not to drink?

Coffee and caffeine-containing drinks are also referred to as products that give energy and vigor. When a person is exhausted and tired, a cup of strong coffee has an instant stimulating effect. Caffeineincreases heart rate, has a diuretic effect, increases efficiency, improves concentration and memory, promotes good metabolism. Studies have shown that daily coffee consumption is the prevention of diabetes and Parkinson's disease.

Caffeine addiction has the opposite effect: anxiety, insomnia, body tremors, dehydration, hypertension. It is important to understand that caffeine in tablets, drinks and other products provides an artificial boost of energy and its effect is short-lived.

Drink coffee in moderation - one cup in the morning is enough to get a boost of energy, or drink it before an important meeting in order to improve concentration and attention.

Foods that make you feel tired

Unfortunately, most modern foods harm the body in one way or another. Some of them take away energy and make you feel more tired.

Mistakenly, some people use these foods for vigor and energy:

• fatty meat;
• pasteurized products;
• sugar;
• artificial additives;
• alcoholic products;
• s alty, fried and spicy food.

It is quite natural that it is impossible to give up all your favorite and, nevertheless, harmful products in one day. It is necessary to start eating the right foods for vigor and energy gradually. You can replace some products with more useful ones, cook foodin another way, instead of non-natural supplements, start using he althy plant analogues. After a few weeks, the results will make themselves felt: the state of he alth, physical fitness and, of course, appearance will improve significantly.