Eat to increase its energy

Change certain habits can help you increase your energy level. Learn to be in shape all day!

A good breakfast

The breakfast gives the body the energy lost luggage during the fast of the night. This is the meal that sets the tone for the day and formats, both physically and mentally. Eating in the morning is essential for both adults and children, without which the body operates in a vacuum. Studies have shown that children who eat breakfast have better concentration, are more creative, have better behavior, it is also true for adults.

Foods rich in iron

Iron deficiency anemia is a nutritional deficiency most common in North America. Iron is essential for the production of hemoglobin, the main component of red blood cells. Hemoglobin carries oxygen to cells and is used to produce energy and perform essential metabolic functions. If the body has too little iron, red blood cells do not provide oxygen to the cells need. Symptoms of iron deficiency are chronic fatigue, lack of energy and difficulty concentrating. Foods rich in iron are red meat, offal, cereal products, whole or enriched bread or whole-enriched dried fruits, leafy green vegetables, legumes, nuts and seeds, and molasses.

More complex carbohydrates

Once digested, carbohydrates, or carbohydrates found in bread, cooked cereal or dried fruits, vegetables and desserts are transformed into simple glucose. This glucose provides energy to the brain, muscles and tissues of the body. Complex carbohydrates bread whole grains whole grains, lentils, legumes and other starchy foods are a preferred fuel. Because they are digested slowly, they feed the body and brain steadily, along with their vitamins, minerals and photochemical nourish.

Fewer sweets

The candy and sweets can give a boost, but this revival is always followed by a drop in energy that leaves even more exhausted than before.

Small meals several times a day

By interspersing the day snacks and light meals, we ensure a constant supply of glucose. Another advantage, it does not feel hunger. Lunch provides the fuel for the afternoon and prevents "blow bar. The menu may be the same for a light meal for a snack: soup and sandwiches, cheese and crackers, mini pizzas, yogurt and fruit, vegetables and bean dip are quality choices nutritionally. We must reduce the amounts if the meal is expected to have a snack.

Stay hydrated constantly

Six to eight glasses of liquid, which is what everyone needs to stay hydrated throughout the day, more if we exercise. Water maintains body temperature, transports nutrients, and removes waste. Fatigue is a symptom of mild dehydration, while the thirst is not a reliable indicator, and it may be a little dehydrated without knowing it. Even if it remains inactive, it must develop the habit of drinking regularly - water, juice, lemonade, milk, sports drinks - or eat foods high in liquid soup, lettuce, cucumber and fruit.

Be careful with caffeine

Sleep is essential to be energized. Caffeine is a stimulant that competes with adenosine, a chemical element that induces sleep. More caffeine is absorbed, the less there is of adenosine to bedtime, and sleep may be shortened.