Energize.
Porridge
The body gets most of its energy from carbohydrates. Whole-grain products contain complex carbohydrates, also called slow carbohydrates, because they take a long time to digest. Due to this property, porridge, of which there are many types, gives a long-lasting boost of energy.
It can be oatmeal for breakfast, as well as buckwheat, rice, millet, barley, bulgur, millet and many others. There is a universal rule: the longer the porridge needs to be boiled, the healthier it is. In addition, cereals contain B vitamins and fiber, which improves digestion.
Dark Chocolate
Chocolate improves mental abilities and is an excellent source of energy. The substances in cocoa beans, namely caffeine and theobromine, are great tonic. Cocoa beans also contain anandamide, a so-called "buzz molecule. It increases the level of the happiness hormone (endorphin).
If you eat six grams of chocolate every day, the body will get all the useful properties of the product and will not provoke weight gain. Give preference to chocolate with a high cocoa content (at least 70%).
Coffee
Caffeine stimulates the body to use ATP (which are molecules that release energy when broken down). That's why a cup of this drink instantly gives you strength and energy.
Coffee is the most popular energy drink. But if you use it too often, you will quickly run out of energy and a sense of fatigue will increase. Subsequently, the body will need more time to rest and recover.
Banana
A banana is high in glucose and fructose, as well as fiber, which makes optimal use of carbohydrate energy. So eating a banana for breakfast or as a snack is a great idea. The pleasant bonus of this fruit is constantly talked about by scientists: it increases levels of dopamine, the hormone of joy.
Apple
Because of their rich content of natural sugar and fiber, apples can provide a slow and prolonged release of energy. In addition, apples are high in antioxidants.
Studies have shown that the antioxidants in apples can slow down the digestion of carbohydrates. Therefore, they release energy over a longer period of time.
Yogurt
Yogurt is rich in protein as well as carbohydrates: galactose and lactose, the absorption of which just slows down protein. As a result, we get a nutritious and healthy snack that will give us additional energy during the day.
Choosing yogurt, pay attention to the fact that it has no additives - starch and various toppings. Otherwise, the effect will be quite the opposite.
Nuts and hummus
Nuts contain proteins, fatty acids, complex carbohydrates and fiber that the body can use for sustained energy. Hummus is made from chickpeas, sesame seed paste (tahini), oil, and lemon. The combination of these ingredients makes it a good energizer.
Why do I sometimes want to lie down and fall asleep after a meal? The reason is that some foods, instead of providing energy, take it away
They take away energy.
Sweets: cookies, candy, pastries
Many people are used to snacking on candy bars, cookies and other sugary snacks. In fact, they only temporarily satisfy the feeling of hunger, which will soon return many times over.
Sweets contain quickly digestible carbohydrates. When they find themselves in the body, blood glucose levels rise rapidly. In response, the pancreas begins to actively produce insulin to lower blood sugar. In this way, the sugar is quickly utilized, blood sugar levels go down, and you're hungry again and feel tired instead of alert.
Sweet soda
In addition to preservatives, coloring agents and other components that are difficult to classify as healthy food, such drinks contain a lot of sugar or artificial sweeteners.
The situation is the same as with sweets: too much sugar forces the body to produce more insulin. Glucose levels drop sharply, and you are hungry again. Your hand reaches for another sugary drink, and so on in a circle. This roller coaster ride causes you to drink a lot of sugary sparkling water, but you don't get energy or a sense of satiety.
Fast food restaurant burger
The bun of such a burger contains a lot of added sugar and no healthy fiber. It digests rather quickly and does not give long satiety.
It contains no vitamins at all and very few micronutrients. Fatty fried food can slow down digestion. Instead of the expected vivacity of rapid satiety, it is likely to be drowsiness.
Celery
When it's snack time, some of us prefer low-calorie foods to take care of our figure. However, it's not as simple as that either. Including too much low-calorie food in the diet can lead to unwanted starvation and, as a consequence, weakness and increased fatigue.
One of the clearest examples of such a food is celery. It requires more energy for digestion than you get from it. That is why celery belongs to the products with negative calories. At the same time, celery is not so bad in combination with other vegetables for a complete meal during the day.
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