Diet for chronic fatigue

    




The recipe to combat spring fatigue and lack of energy – a diet containing "anti-stress" vitamins and minerals. The tendency to improve the mood of simple carbohydrates (cakes, pastries, sweets) not only affects the waistline, so even in the long term, disrupts carbohydrate metabolism at the cellular level. The result – the body sits down on simple carbohydrates like a drug.

Let's start with carbohydrates. Simple – in sweets and sugar in the cereals and products made from flour. And those and others increases the level of glucose in the blood and contribute to the production of serotonin. However, in contrast to the complex, are long, that is not the best way affects health and contributes to drastic mood swings. Therefore, start the day with porridge, for lunch eat a couple of slices of bread with bran: providing an organism "LP" glucose, you will become calmer, and the waist will not be affected. B and C Vitamins affect the body's ability to withstand stress. It's all in the proteins which during digestion breaks down into amino acids.

For example, tyrosine synthesizes the hormone adrenaline, which increases activity. Vitamin B6 is involved in the production of serotonin, which regulates mood and helps to withstand stress, a deficiency of B12 leads to the development of depression. By the way, all kinds of fish contain sufficient amounts of vitamins B6 and B12. So a couple of times a week should make the fishing days. Broccoli contains vitamin B9, which prevents the development of depression. Enough to use this kind of cabbage, twice a week. Vitamin B5 is responsible for the normal functioning of the adrenal glands which produce adrenaline. Lack of vitamin causes of chronic fatigue and impaired immune system. Its a lot of yeast and organ meats (liver, kidney, heart, brain), but the main source of his income to the body are eggs, milk, vegetables, legumes, cereals and seaweed.





This does not mean that proteins can be lean without looking back. Even predators periodically diversify the diet of plant food. The daily rate for adult women is 0.8 g high-quality protein per kilogram of body weight. For women, those engaged in heavy physical labor 1.0 g note in 100 g beef, 20 g of pure protein in 100 g chicken meat – 16 g, cottage cheese – 14 grams rye bread – 5 g, in 100 ml of milk – 3 g in the egg – 7 grams in 100 g buckwheat groats – 14 large quantities of proteins enhance the levels of dopamine and norepinephrine – hormones that cause stress. So it is necessary to remember the Ukrainian proverb: "Scho zanadto, it is not sensible". During times of stress depletes vitamin C. It a lot in all kinds of cabbage, berries, citrus. All of the above is a great source of fiber, necessary for normal functioning of the gastrointestinal tract, which, incidentally, are very sensitive to stress. In short, fresh or sauerkraut twice a day plus fruit in the afternoon – and vitamin C the body enough.

What elements are missing? If your diet consists of a semi-finished dumplings, dumplings, noodles, sausages, the body lacks zinc, selenium, iron, magnesium and chromium. The result is irritability, sleep disturbances, fatigue, and poor stress tolerance. There is a direct relationship between mental and physical attributes and the content of trace elements in the human body. Zinc deficiency affects the speed of thought processes and memory as well as on the condition of the hair, skin and nails. By the way, zinc in the body of patients exposed to stress, 3-5 times less than normal.

Zinc is found in sprouted wheat grains – including 100 g of this product in their spring menu. Magnesium promotes the absorption of vitamin B6 and its deficiency causes uncontrolled irritation and constant feeling of fatigue. Sources of magnesium: nuts, herbs, oatmeal, peas, corn. Eat daily one of the products. But the abuse of sugar and other simple carbohydrates leads to malabsorption of magnesium. Selenium increases resistance to stress the body and affect the immune system.

But American scientists are confident that this trace element is very important in the prevention of depression among urban residents. Sources of selenium – asparagus, zucchini, squash and celery. Daily contains 2 cloves of garlic. By the way, without selenium is not absorbed by the iodine. Chronic fatigue may indicate a deficiency of iron. To prevent anemia, you can eat two tablespoons of caviar any fish or 100 grams of dried apricots. Yes, the benefits of sport and activity you know. Venture to repeat: anti-stress diet is only half the battle. In the spring try to exclude completely from the menu foods containing dyes and preservatives. They prevent the normal absorption of vitamins.

 

source

Source: /users/1077