Products that must be consumed oseyu Bashny.Net

Read more list of essential foods that should be eaten in the fall.




Read more list of essential foods that should be eaten in the fall.

Oatmeal
Oatmeal contains magnesium, protein, phosphorous and vitamin B1 (thiamine) - nutrients that affect the energy level. These substances make oatmeal an ideal food to fight fatigue. Be sure to include oatmeal in your breakfast. To make this dish more nutritious, add a handful of nuts or seeds.



Yogurt
The popular and loved by many yogurt is very useful. It's very light product, it is great to digest. Recent studies have shown that substances contained in yogurt help fight chronic fatigue syndrome. It contains beneficial bacteria that help maintain a healthy intestinal flora and digest food.
But most importantly, they raise the level of tryptophan - an amino acid which in the brain to produce serotonin, which helps fight fatigue. Low-fat yogurt with no additives, and in the early days - the perfect solution!



Spinach
Spinach contains an important element - iron, which is necessary for the formation of hemoglobin and oxygen transport. Also, iron is involved in energy production, and iron deficiency causes fatigue, respectively.
For energy production and proper digestion also requires magnesium contained in spinach. The lack of magnesium leads to depression, seizures, insomnia and loss of appetite. The spinach is another important element to combat fatigue - potassium. Potassium deficiency leads to muscle weakness.
You can add fresh spinach in salads, soups, stews, sauces and other dishes.



Nuts and seeds
Nuts and seeds are also good sources of magnesium. The amino acid tryptophan in these foods contribute to healthy sleep. They also provide the intake of magnesium, which helps to cope with fatigue muscles. But in addition, these weight protein filling our body energy, and they are high in protein and omega-3 fatty acids, which are an excellent source of energy. They also help improve mood and emotional exhaustion win.



Beans
Beans, due to it contains fiber, improves the digestive system and how to brush removes toxins from the body. It helps a person to keep fit. The beans have a manganese and copper, which are required for mitochondrial - factories for the production of energy in the body. Magnesium and potassium in the composition of the beans stimulate blood circulation, and vitamin B1 (thiamine) is involved in energy production. Beans contain iron, supports the immune system, thus helping to fight fatigue.
Tip: Add beans to salads, use as an appetizer or side dish.



Fresh mackerel
Vitamin B12, which is found in mackerel, is essential for the production of blood cells, which carry oxygen. If this vitamin in the body is small, there is a megaloblastic anemia. If the level of vitamin B12 in normal tissue oxygen will be sufficient, and we will be full of energy. Only mackerel should not be salty, not dried or smoked.



Pomegranate
Ingredients: vitamins A, B, C, E, F, calcium, magnesium, potassium, manganese, cobalt. Use: energizes, increases resistance to infections, stimulates the appetite. The rate per day: 1 cup of juice or eat Granatny half pomegranate.



Wheat sprouts
It contains vitamin E, B, iron, calcium, phosphorus and magnesium. Use: a source of energy, helps to produce lecithin, which nourishes the nervous system. The rate per day: 100 g You can add wheat germ sprouts in salads.



Chicken breast
Chicken meat - a source of iron. Chicken breast is rich in iron. This element is involved in the synthesis of hemoglobin, which carries oxygen to the organs and tissues. If the iron in our body is enough, we are active. If the defect - we suffer from fatigue.



Blueberries
Bilberry improves cerebral circulation. It is desirable to have it fresh. But the twain shall meet, and frozen berries in a tasty smoothie (a mixture of berries, for example, yogurt).