Did you know that poor diet can increase fatigue?

Inappropriate food can increase fatigue. Let’s learn about it together:

1. Too much sweets

Most of the sugar in sweets is monosaccharide or disaccharide, which will be quickly digested and absorbed by the human body into the blood. When the blood sugar concentration rises, the secretion of insulin will increase, and high insulin levels are one of the reasons why people feel sleepy. In addition, if you eat too much sweets, the sugar will be converted into fat in the body. The continuous accumulation of fat will cause overweight and obesity, and increase the metabolic burden of organs.

When the body is overweight or obese, fatigue may also be aggravated.

2. Insufficient staple food

Staple foods are rich in starch, which will be broken down into glucose when entering the digestive tract and then absorbed and utilized by the body. If the intake is insufficient, it will be difficult to maintain the body's functioning, which will lead to "insufficient calorie intake" and then fatigue and lack of energy. In addition, the coarse grains in staple foods are a major source of B vitamins, which are directly related to the body's energy metabolism. When the intake is insufficient, it will lead to abnormal energy metabolism in the body, showing fatigue, drowsiness, and drowsiness.

3. Don’t eat red meat

Red meat, namely pork, beef, mutton and other livestock meat, is rich in iron, which is an essential substance for the human body to synthesize hemoglobin. Long-term non-eating of red meat can easily lead to insufficient iron intake. Iron is an important substance for synthesizing hemoglobin. Insufficient iron intake will lead to reduced hemoglobin synthesis and iron deficiency anemia. If there is not enough hemoglobin to deliver sufficient oxygen to the body's tissues, fatigue and weakness will occur.

The Chinese Dietary Guidelines recommend that healthy adults consume a moderate amount of livestock and poultry meat, with each intake of 50-75 grams. Eat less fatty and smoked meat, especially for overweight and obese people with dyslipidemia and metabolic disorders. The front legs of beef, mutton, and pork and chicken breast without skin have the lowest fat content and can be preferred.

4. Eating greasy food

When a large amount of fat enters the small intestine, it will increase the secretion of cholecystokinin in the small intestine, which will promote sleepiness. It is recommended to eat less high-fat and high-calorie foods, and the daily intake of cooking oil should not exceed 25-30 grams. It is best to eat light food for a few days after each high-fat diet to avoid fat accumulation and reduce the burden on various organs of the body.

5. Drink less water

Healthy people are advised to drink boiled water every 2 hours, taking small sips and drinking slowly. Not drinking enough water will cause fatigue. Although we have been popularizing the knowledge that "healthy people should drink about 1500 ml of water every day", there are still few people who can do it, and some people even only drink one glass of water a day. The human body's energy metabolism and body operation require water. If the body lacks water by more than 2% of the total body water, fatigue will occur.

6. Too much coffee or strong tea

Coffee and strong tea both contain a lot of caffeine, which inhibits adenosine neurotransmitters in the brain, and adenosine is one of the homeostatic factors that regulate sleep. Excessive caffeine intake will make the nervous system excited, affecting sleep and not conducive to brain relaxation. If it is not well regulated, over time, people will feel more tired.

7. Drinking

Alcohol can make the brain abnormally active. Even drinking a small amount can reduce sleep quality and put people into a vicious circle of fatigue.

What should you eat to keep your body relaxed and not tired?

1. Eat more nuts and deep-sea fish

Nuts contain a large amount of unsaturated fatty acids, 15% to 20% high-quality protein and more than a dozen important amino acids, which are the main components of brain nerve cells.

Omega-3 fatty acids in deep-sea fish, such as EPA and DHA, can promote the growth, development and repair of brain nerve cells.

2. Eat more red beans

Some people may experience chest tightness, panic, shortness of breath, and they love to sigh, and sometimes they have palpitations, but the examination shows no abnormalities. Sometimes, this is not a true heart disease, but a fluctuation in blood pressure caused by heart fatigue and autonomic dysfunction. Such people can add red beans to their daily diet. In addition, red beans are rich in trace elements such as potassium, magnesium, zinc, selenium, and B vitamins, which are very important for maintaining a healthy nervous system and regulating heart rhythm. The skin of red beans is relatively thick. Soak or steam them before eating, let them soften slightly, and then cook porridge or make red bean rice with rice.

3. Eat more fruits and vegetables

Fresh fruits and vegetables are rich in cellulose and are an important source of dietary fiber. They promote intestinal peristalsis, prevent constipation, and make the body feel relaxed. The recommended daily intake of vegetables is 300-500g, and the daily intake of fruits is 200-400g (except for diabetic patients). Fruits contain a variety of minerals, vitamins, pectin and other beneficial ingredients, which can increase physical strength while reducing the incidence of cardiovascular and cerebrovascular diseases.

Master these little life common sense about eating and put them into practice to make your life easy and happy. Take action now!