需要天然食物提升能量嗎?這里有5種食物策略

需要天然食物提升能量嗎?這里有5種食物策略

Food is fuel for our bodies, and our bodies reflect what we put into them. By learning how to eat in ways that boost energy and combat fatigue, you can do a lot to optimize your mental and physical performance throughout the day.

食物是我們身體的燃料，我們的身體反映了我們攝入的食物。通過(guò)學(xué)習(xí)如何增加能量和對(duì)抗疲勞的飲食方式，你可以做很多來(lái)優(yōu)化你一整天的精神和身體表現(xiàn)。

CC BY 2.0. Rick Ligthelm

1. Make sure you’re getting enough iron

確保攝入足夠的鐵

Iron is the most common nutritional deficiency in the United States. An estimated 10 percent of women between 20 and 40 are iron-deficient. Iron is a crucial nutrient that boosts energy, combats fatigue, and enhances physical and mental endurance. Iron is responsible for transporting oxygen through people’s bodies, and without sufficient oxygen, your body will become fatigued. Women need more iron because of monthly menstruation, and small children need a lot because their bodies are growing so quickly.

鐵是美國(guó)最常見(jiàn)的營(yíng)養(yǎng)缺乏元素。據(jù)估計(jì)，20至40歲的女性中有10%缺乏鐵。鐵是一種重要的營(yíng)養(yǎng)物質(zhì)，可以增強(qiáng)能量，對(duì)抗疲勞，增強(qiáng)身體和心理的耐力。鐵在人體中負(fù)責(zé)運(yùn)輸氧氣，如果沒(méi)有足夠的氧氣，你的身體會(huì)感到疲勞。由于每月的月經(jīng)，婦女需要更多的鐵，小孩子也需要大量的鐵，因?yàn)樗麄兊纳眢w長(zhǎng)得很快。

2. Cut the caffeine

減少咖啡因

Many of us turn to coffee as a way to boost energy instantly but, as a stimulant, it creates an artificial sense of energy that will eventually crash, leaving you feeling more tired than ever. While I’m a big fan of my morning latte and have no intentions of giving it up, it’s a good idea not to go too crazy with the coffee addiction. Restrict your daily intake to 1 or 2 cups a day, or cut it out completely.

很多人把喝咖啡當(dāng)作一種提神的方法，但作為一種興奮劑，它會(huì)制造出一種虛假的能量感，而這種能量最終會(huì)崩潰，讓你感覺(jué)比以前更累。雖然我是早晨拿鐵的超級(jí)粉絲，也無(wú)意放棄它，但最好不要對(duì)咖啡上癮或太過(guò)瘋狂。限制你每天攝入1到2杯咖啡，或者完全戒掉。

3. Drink plenty of water

多喝水

Keeping hydrated is absolutely necessary for optimal physical performance. Try starting the day off by drinking a tall glass of water to replenish the fluids lost during the night. A glass of water does wonders to wake you up during the early afternoon slump. Avoid sugary juice and soda, as well as caffeine-laden coffee and energy drinks, and make water your go-to beverage throughout the day.

保持水分對(duì)最佳身體表現(xiàn)是絕對(duì)必要的。試著在新的一天開(kāi)始的時(shí)候喝一大杯水來(lái)補(bǔ)充晚上失去的水分。在午后萎靡不振的時(shí)候，一杯水能神奇地喚醒你。避免含糖的果汁和蘇打水，以及含咖啡因的咖啡和能量飲料，讓水成為你一天的首選飲料。

4. Eat whole grains

吃全谷物

Whole grains slow down the digestive process and burn more slowly than refined or processed foods, providing energy over a longer period of time. You’ll also get more nutrients since the individual foods will not have lost any ‘original parts’ in the act of the processing. Choose whole grains such as steel-cut oats, millet, barley, brown rice, quinoa, whole wheat, and buckwheat.

全谷物比精制或加工過(guò)的食物更能減緩消化和燃燒，提供更長(zhǎng)時(shí)間的能量。你也會(huì)得到更多的營(yíng)養(yǎng)，因?yàn)閱蝹€(gè)的食物在加工過(guò)程中不會(huì)失去任何“原始成分”。選擇全谷物，如鋼切燕麥、小米、大麥、糙米、藜麥、全麥和蕎麥。

5. Balance your food intake

平衡飲食

“Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” By properly balancing your daily food intake, you will ensure optimal energy throughout the day. A hearty, energizing breakfast that includes low-glycemic carbs and healthy fats gives you the fuel to start the day. As your metabolism slows before bedtime, it’s important to eat less. Be sure to eat healthy snacks throughout the day to maintain energy, such as raw nuts, seeds, and fruit.

“早餐要吃得像國(guó)王，午餐要吃得像王子，晚餐要吃得像乞丐。”通過(guò)適當(dāng)?shù)仄胶饽忝刻斓氖澄飻z入，你將確保一整天都有最佳的能量。一份包含低糖碳水化合物和健康脂肪的豐盛、充滿(mǎn)活力的早餐為你開(kāi)啟新的一天提供燃料。睡覺(jué)前，你的新陳代謝會(huì)變慢，所以少吃一點(diǎn)很重要。確保每天吃一些健康的零食來(lái)保持能量，比如生的堅(jiān)果、種子和水果。