Nutrients are necessary for our body to function optimally and to cope with daily stress and fatigue. Therefore, our choice of food is very important in order to maintain our energy throughout the day. For example, consuming excessive sugary foods to be energetic actually has the opposite effect, causing ups and downs in energy fluctuations throughout the day, while consuming complex carbohydrates has a positive effect. The challenges of modern life and responsibilities in work and family life often cause less sleep, more stress and less time. However, my advice to you as your nutritionist is; No matter how busy you are, don't take it easy on healthy eating.
How Food Turns into Fuel
To put it simply; After eating, nutrients are broken down into smaller components, absorbed and used as fuel. Carbohydrates, proteins and fats are the 3 main nutrients that our body uses to provide energy. The first and most important of these are carbohydrates. When carbohydrates are exhausted, proteins and fats are used for energy production. Carbohydrates are divided into two: simple and complex. Both simple and complex carbohydrates are converted into sugar (glucose) which is used by the cells to obtain energy after digestion.
Best Energizers
The best quality way to get energy. ; They are complex carbohydrates that take longer to digest and are absorbed more slowly because they contain fiber. Complex carbohydrates balance blood sugar and cause less insulin release from the pancreas. Thus, satiety is ensured for a longer period of time. In a healthy and energizing diet, animal proteins (meat, chicken, turkey, fish), legumes (kidney beans, beans, chickpeas) and sufficient amounts of mono and polyunsaturated fats (avocado, coconut oil, hazelnuts, walnuts, almonds) are also included. oilseeds such as) must be present. Adequate fluid consumption should not be forgotten to maintain our energy during the day. Water is important for digestion, absorption and transportation of nutrients. Dehydration (dehydration of the body) causes a decrease in energy. You can think of your daily water need as 8-10 glasses on average.
Foods to Avoid
You should avoid simple carbohydrates, such as candies, desserts, cookies, sugary drinks, fruit juices, which quickly mix into the blood and cause blood sugar to rise and fall suddenly. In order to maintain energy throughout the day, alcohol should be avoided and caffeine should be consumed in a controlled manner. Since alcohol has a sedative effect, it can reduce energy levels. While caffeine generally provides energy for the first 2-3 hours, it may have the opposite effect afterwards.
Meal Times
Remember that being very hungry causes overeating. 3 main meals should be made and snacks should be added so that you do not stay hungry for more than 4 hours, so that your energy can remain stable throughout the day. Every meal should include all food groups. Since high fiber, protein and fat meals take longer to digest, they provide fullness for a longer period of time.
Remember, no matter how busy your day is, it is up to you to ensure that you maintain your energy throughout the day by making the right food choices.
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