Eat to Boost Energy
How to Keep Energetic Whole Day Long?
Many people think that our body can easily boost up energy by eating high carbohydrate foods and sugar-rich beverages such as fast foods and sodas. However, the truth is in the opposite way where the consumption of fast foods in long term will not only make us feel tired easily but also may cause of a lot of diseases such as obesity and diabetes.
Therefore, how should we eat to maintain our body energetic in the whole day and do not feel listless in the summer afternoon? When is the right time for us to eat?
1. Eat small but frequent meals rather than eat 500 calories at once. Eat 4 - 6 meals per day where each meal contains of 200 - 300 calories. This help to maintain our body metabolism and blood sugar level and will not feel sleepiness easily.
2. Iron and protein are an essential sources of energy that we need. Lack of Iron we will easily feel tired and lack of protein we will likely to look subdue.
Some of the foods like below can help to boost up energy in a twinkling of eye. Try to add in those foods in our meals separately to obtain long-lasting energy for the whole day.
- Oat + walnut, apple + peanut butter, egg and Japanese soybean are loaded with Iron and Protein
- Pumpkin, sunflower seed and sesame are rich in Protein and Vitamin B
- Dried peaches and raisin are good sources for Iron and Potassium
- 6:00 - 8:00am
Breakfast Eat Like A King
After almost 10 hours without any food and drink while sleeping, we must have our breakfast within 2 hours after waking up. We need breakfast to activate our body and arouse our brain. Breakfast not only tone up our body physical force, also help to promote our concentration on learning and enhance creativity. If we do not eat breakfast, our body and brain will lack of energy and slow down the body metabolism process. This will make us easily feel tired.
Suggestion: Vegetables, Blueberries, Almond, Oat, Egg, Toast, Peanut Butter, Soya Soy, Orange
Light Refreshment Boosting Energy
After few hours of busy working, our body needs complex carbohydrates to maintain energetic. In this period of time, our body digestion system will be slowing down and the process of transforming carbohydrate to glucose also will be slower. Therefore, foods that we eat now can provide longer energy supply to our body for the rest of time.
Suggestion: Yogurt, Fruits, Muesli Bar
- 12:00 - 2:00pm
Lunch Eat Like A Prince
People easily feel drowsy after lunch and statistics shown that the work performance is significantly reduced after lunch hour. Hence, include some lean meat or protein food in lunch is a good choice for energy boosting. Protein may transform to amino acids that helps to promote dopamine and methylepinephrine. Dopamine may increase our blood circulation and body metabolism, where methylepinephrine makes we feel refreshment.
Suggestion:- Lean Meat, Beans, Tomatoes, Vegetables
Afternoon Tea - Snatch A Little Leisure From A Busy Life
To maintain energetic we may eat some snacks that are rich in Iron, protein and Vitamin B. Red Blood Cell is the main blood cell that responsible to deliver oxygen to our body tissues through blood circulation, and Iron is the vital element that required in the formation of red blood cell. It could be said that less Iron may cause less formation of red blood cell, and less red blood cell may lead to less oxygen being delivered to our body tissues. Oxygen is very important in metabolism, therefore, for people who lack of Iron will likely to feel tired.
Suggestion：Japanese Beans, Yogurt Stick, Sunflower Seed, Hazelnut.
- 6:00 - 8:00pm
Dinner Eat Like A Beggar
After a day of busy, it is important for our body to adjust to a suitable metabolism rate to prepare for resting. Therefore the intake of carbohydrate from vegetables and protein are a good idea for dinner. This may help to control the blood sugar level and our body doesn't need to produce too much insulin for digestion.
Suggestion: Salmon, Olive Oil, Walnut, Pumpkin, Mushroom, Spinach, Lean Poultry, Brown Rice
Fat/ Calories Burning While Sleeping
Our body will keep or burn fat while we sleep. So is better not to eat food that contain sugar or glucose at this time. We may choose foods that contain complex carbohydrate such as wholegrain and low fat dairy products. It not only helps us to burn calories and also helps to improve our sleeping quality.
Suggestion: Zucchini, Low Fat Milk
Increasing energy or energy boosting is not difficult, but make sure we can increase our body energy in a healthy way, avoid foods that will bring negative impact to our body. It doesn't worth for us to loose our health just for the purpose of instant energy boosting.