Even quite healthy people currently in the period of autumn and winter off-season begin to feel that something is happening to them "wrong": the feeling of "lack of sleep" in the morning, lethargy, fatigue and decreased performance during the day.
It seems that the energy reserves in the body like a dried up, replaced by not passing fatigue. How to help your body to get out of this state, says d. M. N., Dietitian Clinic Institute of Nutrition Valentin Meshcheryakov:
The tone of a man depends on the proper balance between supply. So if you have recently tried to lose weight without dietitian if every day is not it time to time to eat, or vice versa - indiscriminately eat all that falls your eye, then be surprised that you each morning You feel as if on the eve of unloaded wagon with coal, is not necessary.
Especially the feeling of fatigue exacerbated during the late autumn, when the shortened daylight hours, there is a deficiency of ultraviolet radiation, deteriorating weather conditions, which in turn leads to additional stress - says Valentin Meshcheryakov. - Therefore, autumn and winter all-active business traveler is the time to focus not on how many hours a day they work, and how much time is devoted to the sport, walking on air, and that they are between the eating.
From excess FATS and sweetness we feel weak
Faithful companions seasonal fatigue - apathy and depressed mood. The most frequently used method we get rid of them - it is ... to eat. And, something "tasty". In the course of eating the body produces special substances - "pleasure hormones" as when we experience joyful emotions.
But the fact that the pleasure of the food we experience a short time while eating. As soon as all ate - so just about pleasure and forgotten. But the most insulting is not it all these fatty donuts, muffins, chocolate bars and cream cakes, tend to quickly raise blood sugar levels, - explains Valentin Meshcheryakov - from this "leap" person first feels a surge of vitality. But after a short period of time sugar curve falls to a low level. And the man at this time is experiencing unexplained fatigue, depressed mood and performance.
By the way, fluctuating blood sugar and a sense of physical weakness can cause not only sweet desserts, and savory pastries, such as pancakes and pies if they are made from flour, as well as potatoes and sweet fruit (grapes, persimmon, melon, etc.) .
It is best as an energy source to use the so-called "slow" carbohydrates and dietary fiber: whole grains (with shells): cereals, pasta and bread from wheat flour with bran and vegetables (except potatoes). Such food is charging us with energy for a long time.
Of broth invigorates no worse COFFEE
Well, all of the coffee, which assure that the coffee only gives them strength, no harm will know that their favorite drink, which an excess can cause tachycardia, high blood pressure, sleep disorders and nervous excitability.
To increase the tone, you can use the invigorating, but safer strong broth. Moreover, it does not matter, because you have to cook the meat or poultry. The main thing is that it is complete, welded, at least 1/3. And do not forget to add a little spice to it. Fragrant herbs and spices and increase vitality. Invigorate yourself in this way it is possible, drinking up to 2 cups of broth per day.
CURRANT FROZEN usefulness of fresh cranberries
The sense of fatigue and greatly enhanced by acute respiratory and viral diseases that at this time of year, just in the middle. Enhance immune system and help the body recover from seasonal colds help foods high in vitamin C.
- To feel "hearty", a day should be consumed at least 70 mg of this vitamin. The main thing to know in what products it is now the most - like dietician. - For example, 100 g of oranges it contains more than half of daily norm - 60 mg.
And in order to obtain the same rate of mandarins, they would have to eat at least 200, the same amount of vitamin - 30-40 mg / 100 g is contained in fresh cabbage and sauerkraut. But it is in sauerkraut and pickled not express method, which is now very often traded in the market.
By the way, such popular vitamin brands such as cranberries and lingonberries, markedly inferior to the content of vitamin C "modest" black currants, frozen since the summer. Along with it are the same frozen sea buckthorn and garden strawberries. These berries are, by the way, a number of shops are much cheaper than fresh cranberries.
And even where this is not really necessary to search the main source of vitamin C, so it is in greenhouse vegetables - emphasizes the doctor.
PROTEIN FOR ENERGETIC
To the organism successfully coped with all the physical and emotional stresses and retained resistance to stress, it is important to eat enough protein and combined in the diet all kinds of protein: egg, milk, fish, meat and vegetable.
The fact that each of them contains a different set of amino acids which only in combination with each other lead to the full composition of the diet. For example, adult actively working person per day should be consumed 40-50 g of protein of animal and vegetable 40-50 g.
Regularly included in the diet of dairy products - they help strengthen the immune system, improves resistance to colds. The largest number of vegetable protein contained in beans: soy, peas, beans and lentils. As a source of animal protein is the most prized white meat poultry, eggs, cottage cheese and natural cold-water fish.
In its request, you can choose which of the products you need to combine in order not to feel the loss of energy during the day, focusing on the following examples. Do not forget to add protein to every reception of food grains, cooked and fresh fruits and vegetables and a bit of vegetable oil:
1) 100 g of cottage cheese (in the morning), 90 g of white poultry meat (in the afternoon), 1 tbsp. yogurt (at night)
2) an omelet from 2 eggs (in the morning), 55-60 g of boiled beef (lunch), 50 g canned peas to + 100 g of boiled fish (for dinner), 1 cup of yogurt (for the night)
3) 50 g cheese (in the morning), 90 grams of turkey (in the afternoon), 80 g of seafood salad, seasoned with vegetable oil (for dinner), 1 cup low-fat yogurt with no sugar (at night)
BTW:
All wishes from 5 to 7 December can visit III All-Russian Congress of "Nutrition and Health" which is held on the initiative of the Ministry of Health and Social Development of the Russian Federation, the Federal Service for Supervision of Consumer Rights Protection and Human Welfare, Russian Academy of Medical Sciences, Institute of Nutrition and the National Association of Dietitians and Nutritionists.
You will receive accurate information about the principles of nutrition, modern scientific research in the field of nutrition and Nutrition, nutrition of various categories of the population, including children, pregnant and lactating women, athletes of the demographic indicators of health of the Russian population, the "diseases of civilization" caused by disturbances in the nutrition, possible positive and negative effects on the health of the individual products, the correct application of the dietary supplements and vitamin-mineral complexes.
FREE ADMISSION!
Congress venue - hotel "Radisson Slavyanskaya" (Europe Square, 2, next to the metro station "Kiev")
Beginning of the Congress - 05.12.11g at 10.00.
Help by phone: 8-499-613-2003, 8-926-608-6888, 8-495-517-705
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