Table of contents:
- Why is it that I feel so tired and without energy always?
- 1.Breakfast is mandatory
- 2. Eat every 4 hours
- 3. Add beans to your plate
- 4. Support your brain Omega - 3
- 5. Control your desire for coffee after noon
Why is it that I feel so tired and without energy always?
Days of more than eight hours of work, not sleeping the adequate hours, vitamin or protein deficiency, anemia, pregnancy, diabetes, stress, obesity and depression are some of the reasons that top the list of why fatigue takes its toll on you, even seven days a week.
Although right now you are thinking that you are incapable of defeating them, the truth is that there are simple ways to do it. The first step you have to take is to be convinced that you want to make a change in your life; the second, that sleeping eight hours is vital, as well as exercising; third, that you need to drink cinnamon, mint and peppermint infusions because they give you energy; And fourth, you have to follow these five tips to take care of your diet.
1.Breakfast is mandatory
Even if you don't feel hungry in the morning, the first meal of the day will make you feel more cheerful and lively. In addition, research from Cardiff University concluded that eating a cup of cereal lowers levels of cortisol, a hormone that is related to stress.
The convenient and recommended by experts in healthy habits is that you combine carbohydrates (whole wheat bread, fruits, dairy products and beans) because they are responsible for providing energy; proteins (omelets, Greek yogurt, granola bar, oat bran and quinoa) responsible for keeping energy at a high level; and healthy fats (fish, hazelnuts and olives) because they help generate a feeling of satiety.
2. Eat every 4 hours
Fulfilling five meals a day (breakfast, lunch and dinner, plus two snacks) helps you maintain your weight because the metabolism works properly, while maintaining energy levels and blood sugar.
As the meals of important proportions require a longer time to carry out the digestion, it is recommended to follow a diet rich in foods that provide energy throughout the day. Some of them are mentioned by Nutritelia, a site specialized in healthy habits. Name the following: fruits and vegetables (spinach, lettuce, broccoli, banana, orange, tangerine, kiwi, and chard), protein (chicken, beef, blue fish, and eggs), carbohydrates (potato, rice, pasta, and cereal) and nuts (almonds, pistachios, hazelnuts and peanuts).
3. Add beans to your plate
For its high fiber content. The recommended amount of this nutrient in adult women ages 19 to 50 is 25 grams a day, says Medline Plus. Foods rich in fiber are: fruits (apple, banana, peach, pear, plum, berry, and fig), vegetables (chard, asparagus, beet, squash, and broccoli), legumes (lentils, black and red beans, peas, chickpeas, sunflower seeds and pecans). Fatigue will be a thing of the past!
4. Support your brain Omega - 3
And how I do it? Among your meals you can not miss salmon and tuna, walnuts, flax seeds, olive oil, canola oil and peanut butter. The main benefit of Omega-3 is that it encourages the body to store glucose, the body's main fuel source, and not in the form of fat.
5. Control your desire for coffee after noon
Latin women are coffee lovers. True? For many of us it is mandatory to take it in the morning and in the afternoon; however, the fact that you drink between 2 and 3 cups of coffee in the hours past 12 noon will make you feel more energized. Don't go overboard because caffeine could affect your rest in later hours.
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