Everyone said that "spring storm, lack of autumn, summer snoring, and sleepless winter months" show that regardless of the season, it is difficult for us to get up. However, in order to concentrate on our work and study, we still have to take up a dozen points. So what can you do to refresh yourself? Here are ten foods that will keep you full of energy all day long. 1, spinach Spinach has a "nutrition model students", it is rich in carotenoids, Vitamin C, vitamin K, minerals (calcium, iron, etc.), coenzyme Q10 and other nutrients. Moreover, it contains magnesium, a mineral that is relatively deficient in the human body. The daily intake of magnesium in the body is as high as 280 mg. If less than this amount, people will feel tired. The main role of magnesium is to convert the carbohydrates in muscles into human body applicable energy. Not only that, spinach's protein quality is also higher than other vegetables, and contains quite a lot of chlorophyll, especially vitamin K in leafy vegetables (mostly in the root), can be used for nasal bleeding, intestinal bleeding, adjuvant therapy. The reason for spinach blood supplement is related to its rich in carotenoids and ascorbic acid, both of which play an important role in health and blood supply. 2. Banana Bananas are called "high-energy foods" and contain carbohydrates that are easily absorbed by the body. They are also rich in potassium. Potassium in the human body can help maintain the normal function of muscles and nerves, but it can not be stored in the body a lot of time, people in strenuous exercise, the body's potassium will drop very low. Experiments have shown that too low potassium can cause muscle pain, irregular heartbeat, slow response, etc., while eating a few bananas can supplement potassium deficiency. Studies have shown that bananas can be used to treat depression and emotional instability because it can promote the secretion of endorphins in the brain. It can ease tension, improve work efficiency, and reduce fatigue. Eating a banana for breakfast lunch and dinner respectively can provide abundant potassium to the body, thus reducing the chance of blood clots in the brain by about 21%. 3, soybean Soybeans are comprehensive in nutrition and rich in content. Protein content is two times higher than that of pork and 2.5 times that of eggs. The content of protein is not only high but also of good quality. The amino acid composition of soybean protein is similar to that of animal protein, in which the amino acid is relatively close to the ratio required by the human body, so it is easily digested and absorbed. If soybeans are accompanied by meat and egg foods, their nutrition can be compared with the nutrition of eggs and milk, and even exceed the nutrition of eggs and milk. Not only that, soy contains a lot of iron, and iron is the main medium for carrying energy (hemoglobin can carry nutrients the body needs). Therefore, when the human body is deficient in iron, it will cause anemia in the human body, causing dizziness and fatigue. Frequent consumption of red bean, black bean or soybean can also play a role in supplementing iron, and can effectively improve fatigue and weakness. 4, oats Oats are also rich in nutrients, of which dietary fiber has many beneficial biological effects that can lower the low-density lipoproteins of triglycerides, promote cholesterol excretion, prevent diabetes, and help reduce the occurrence of diabetic vascular complications; Leakage can be helpful for patients with habitual constipation; oatmeal is a low-calorie food, which can lead to a feeling of fullness after eating, and long-term consumption has a slimming effect. In addition, oats are rich in vitamins B1, B2, E, folic acid, etc., can improve blood circulation, ease the pressure of life work; Oatmeal is also a fiber-rich food that promotes gastrointestinal motility. Fiber slows digestion and continuously supplies carbohydrates to blood vessels. This allows the body to continuously obtain energy and maintains a high level of blood sugar. Level, and therefore will not soon feel hungry and full of energy. 5, non-fat yogurt The vitamin A, carotene, B vitamins, and vitamin E contained in the skim milk yoghurt can prevent the oxidation and decomposition of unsaturated fatty acids in human cells, prevent keratinization and dryness of the skin, and keep the skin delicate and flexible. Shiny. Moreover, non-fat yogurt is rich in calcium, many women will feel tired before and after menstruation sleepiness. A study shows that eating more calcium-rich foods can significantly improve this condition. If you eat 3 small cups of skimmed yogurt or two cups of milk a day, you can reduce the symptoms of abdominal pain, fatigue, and irritability, because calcium can relieve muscle tension and regulate endocrine secretion. 6, tuna Tuna contains rich tyrosine, tyrosine in the human body can promote the transmission of information in the nervous system, so that the body's spiritual concentration, sensitive thinking. Moreover, tuna is also rich in DHA, which is an unsaturated fatty acid that humans themselves cannot produce. It is one of the essential nutrients for normal brain activity. DHA can enter the brain through the blood brain barrier to increase and extend the synapse of brain nerve cells, thereby increasing the brain volume, enhancing memory, understanding, regular consumption, facilitating the regeneration of brain cells, improving memory, and preventing Alzheimer's disease. In addition, DHA can soften the retina, improve retinal reflex function, strengthen vision, prevent myopia, EPA can promote DHA play a role in the body. It has a great effect on relieving fatigue and refreshing the brain. 7, coffee Coffee contains caffeine, which has a particularly strong bitter taste. It is a relatively soft stimulant. It can increase the body's sensitivity, attention, accelerate the body's metabolism, improve the body's mental state and physical fitness, thus eliminating fatigue. Stimulate the central nervous system, heart and respiratory system. The amount of caffeine can also reduce muscle fatigue and promote the secretion of digestive juice. Because it promotes kidney function and diuresis, it helps the body to excrete excess sodium ions. Hypotensive patients drink a cup of black coffee every day and can make themselves better. When coffee is brewed at high temperatures, it also produces an antioxidant compound that helps fight cancer, prevents aging, and even prevents cardiovascular disease. It is comparable to fruits and vegetables. Experiments have shown that most people absorb 300 mg (about 3 cups of brewed coffee) of caffeine a day, which will have a good effect on a person’s alertness and emotions. 8, strawberry Strawberry is high in nutritional value, rich in vitamin C, and helps digestion. Vitamin C not only helps the body absorb iron, it nourishes the cells, and eating strawberries can make people more energetic. It also has a positive preventive effect on arteriosclerosis, coronary heart disease, angina pectoris, cerebral hemorrhage, hypertension, and hyperlipidemia. At the same time, strawberries can also consolidate the gums, freshen their breath and moisten the throat. Spring people's anger is often quite strong, and eating strawberries can play a suppressive role. In addition, the best strawberries to eat after a meal, because it contains a lot of pectin and cellulose, can promote gastrointestinal motility, help digestion, improve constipation, prevent acne, colon cancer. 9. Tea Green tea is a non-fermented tea that retains the natural substances of fresh leaves, and contains many nutrients such as polyphenols, catechins, chlorophyll, caffeine, amino acids, and vitamins. These natural nutrients in green tea have special effects on anti-aging, anti-cancer, anti-cancer, anti-bacterial, and anti-inflammatory effects, which are beyond the reach of other teas. Moreover, caffeine and theophylline contained in tea are central stimulants, mainly acting on the cerebral cortex, excitement of the central nervous system, boosting the spirit, increasing work efficiency and accuracy, strengthening thinking activities, and also reducing drowsiness and easing Tired. Drinks can fully stimulate the brain, refreshing and can greatly improve people's nerve activity. 10, bitter gourd Bitter gourd is rich in protein, fat, sugar, calcium, sodium, iron, carotene, thiamine, riboflavin, balsam pear and so on. Unripe tender melons can be eaten as vegetables. After ripening, they can be eaten raw, melons can be used as soup, but also can be marinated, fried, and cooked with meat and fish. They can enhance appetite, promote digestion, remove heat, Solve the problem of lack of labor, pure heart and eyesight, Qi and impotence and other effects. Scientists also unexpectedly discovered that bitter gourd has a cosmetic effect. Bitter gourd is rich in vitamin C, also contains a variety of amino acids, bitter melon, honey galacturonic acid, pectin, minerals and a variety of vitamins. Therefore, eaten bitter gourd can effectively enhance the vitality of the skin, so that the skin becomes delicate bodybuilding.
"Nutritional fortifier is the process of adding one or more nutrients, or some natural foods, to foods according to their nutritional needs to improve their nutritional value. Food processed by fortification is called fortification food. Added nutrients, or substances containing nutrients, are called food fortifiers. Nutritional fortifier can make up for the defects of natural food, is conducive to the balance of nutrition, but also can maintain the natural nutritional characteristics of food, but also can simplify the treatment of the diet, increase convenience.
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