Fatigue is one of the problems which indicates an imbalance of energy, which is the product of various factors. excessive activity, lack of rest, poor physical condition and daily stresses can cause fatigue, but an unbalanced diet is a key element which may not be able to recover.
Food to fight fatigue
+ Our bodies act as motors and when we run out of fuel (a lack of nutrients) we feel tired and may end up tired or ill. Planning, a balanced diet of nutrient-rich carbohydrates, proteins, minerals and vitamins in the fight against extreme exhaustion essential. Iron-rich foods such as meat should be staples in your diet. You must also contain a sufficient amount of Vitamin C, found in fruits and vegetables, can help absorb the iron and magnesium. Magnesium deficiency can lead to muscle weakness. At the same time, it is advisable to reduce the caffeine, which is a stimulant. Moreover, it is important to drink enough fluids, at least 6 to 8 glasses of water per day. Calculate 3-5 glasses more for each hour of intensive training, because dehydration can cause extreme fatigue.
WHAT YOU CAN NOT MISS
Because of its vital functions in the supply of energy, iron and zinc minerals are fighting for a diet against fatigue.
zinc
Essential for all ages to stay healthy, because the breakdown of proteins, carbohydrates, lipids and nucleic acids helps support. It also helps boost energy after surgery and during fever again, states that tend to focus on cases of fatigue and chronic fatigue syndrome. A low level of zinc can aggravate diseases that cause sleep disorders, growth retardation, depression and loss of appetite. Found in honey, fresh oysters, ginger, nuts, red meat and corn kernels.
iron
Mineral for the formation of hemoglobin, which carries oxygen in the body, boosts the immune system and preventing certain types of anemia that can cause fatigue. In addition, this mineral is involved in the production of energy enzymes. It increases the strength of bones and helps develop the intellectual abilities. In honey, liver, brewer’s yeast, grains, dried fruit, sardines, spinach, eggs and cauliflower.
NOTE
You should always consult your doctor before changing your diet.
You should always consult your doctor before changing your diet
HONEY
Honey is a natural sugar that is refined from sugar different, it provides calories rich in minerals, especially iron and zinc. It also contains vitamins of complex B group, vitamin C, sodium, calcium, phosphorus and magnesium. It helps the body acts as a pathogen compensate tonic and relaxed at the same time the nervous and circulatory system. If the moments of physical and mental fatigue. The key is honey in its single (mono sucrose) sugar, a powerful source of energy that absorbs the blood in its original form.
DOSE against fatigue
For cases of occasional fatigue and when they recovered from a prolonged illness, it is recommended to take daily at least 4 teaspoons of honey until you feel better. For mild cases of fatigue, take 1 teaspoon in the morning and evening.
childcare
• Children less than one year old from should not to take honey, because their intestinal flora is not stable. It can also increase the risk of allergies.
• For older children, it is strongly recommended, as it improves the appetite and stimulates the production of blood and vitality. It also improves the concentration.
Vitamins and minerals
The vitamin B group
This group of vitamins helps the nervous system function and the maintenance of mental health and metabolic energy. These vitamins are essential in restoring of exhaustion or fatigue.
∎ B 1 water-soluble nutrient, the body can not, and must be taken with food. Helps metabolize carbohydrates and improves digestion. It is essential for energy, relieve fatigue and enhance memory. Found in sunflower seeds, beans, wholemeal bread, artichoke, celery, garlic and other vegetables.
B1
∎ 2 B helps break down carbohydrates, proteins and fats, convert it into energy, this energy can, if fatigue lost times. It also helps to protect the body against anemia, headaches and cramps. It is in the liver, tonsils, dairy products and broccoli.
B2
∎ B 3 The amino acid tryptophan can 3, be converted to vitamin B within the body and is essential to produce energy. It contains enzymes that break down carbohydrates. It also regulates blood sugar, improves blood circulation, stimulates the nervous system and acts as an antioxidant. As with other B vitamins, it can be found in whole grains, fish, eggs, dates, peanuts, milk and coffee.
B3
∎ B 4 acts in the functioning of the adrenal gland, which is activated when you are tired or stressed. It helps the body break down carbohydrates and proteins. It is useful in cases of stress and exhaustion. Good sources of B 5 are dairy products, eggs, peanuts, nuts, avocados and lenses.
It ∎ 6 B is an important vitamin for the immune system. It supports the metabolism, helps balance hormones and breaks down fats and carbohydrates. It helps to prevent extreme fatigue and muscle cramps. It is found in sunflower seeds, nuts, bananas, chicken and coffee.
SESAME against fatigue
The body needs iron to produce the pigment, which carries oxygen. Iron is in erythrocytes of the blood of the body and is essential for the formation of hemoglobin, a protein that carries oxygen. It supports the respiration of body cells. Heat vegetarians that no animal products that consume rich in iron, can replace the sesame seeds, a rich source of iron and calcium, zinc, foliage and complex B vitamins and vitamin E. You can toast the sesame seeds in a pan and the meat and fish. This recipe is ideal for spreading on soups, stews and salads.
Sesame against fatigue
Meat: Iron + Vitamin B
Red meat is important to iron and vitamin B12, which is essential for the formation and maintenance of the nervous system, and increases the resistance to fatigue. Other meat, including fish and poultry and eggs provide similar benefits. They are rich in protein, stimulate the brain and improves the function of the mind.
Meat: Iron + Vitamin B
∎ B 12 It is important to avoid cases of fatigue and to maintain a healthy nervous system to improve concentration and memory. It helps prevent anemia and a healthy and balanced body. Found in meat derived food and vegetables: the liver, oysters, salmon, eggs, cheese, fortified cereals and yeast.
vitamin C
vitamin C
Prevents anemia (because it helps to absorb iron), gastric ulcers and immune deficiencies. It is an antioxidant by the production of collagen to increase, which prevents premature aging. An antihistamine is used in case of allergies. Danger. Excess vitamin C supplements can cause diarrhea. Found in fruits and vegetables such as apricots, lemons, broccoli, green and red peppers, potatoes, currant and guava.
calcium
calcium
Promotes wellness and stimulates the nerves and muscles. It also helps anxiety, regulate sleep and heart rate. Results: milk, cheese, yogurt, apple cider vinegar, sardines, leafy vegetables and sesame seeds.
LEMON
A citrus fruit not eaten whole, but used in cooking and for medicinal and cosmetic remedies. Contains energizing components to enable the circulation of body fluids, which is good for cases of fatigue. Contains vitamin C, B 1 and B 2, and minerals such as potassium, calcium, magnesium and phosphorus.
lemon
BOARD of fatigue
1 lemon, remove the seeds and add sugar and water. Drinking extreme fatigue to fight to give you an instant pick-me-up.
Safety. Those who suffer from gastritis or gastric acid, lemon should be used in moderation.
APPLE CIDER VINEGAR
This is a fermented product of Apple, the rejuvenating and healing properties. Helps maintain a healthy level of acid in the body that tend to fall when exhausted. Contains calcium, magnesium, sodium, phosphorus, potassium and eyelashes.
Apple Cider Vinegar
vinegar REFRESHING
Mix 1 cup water, 2 tablespoons apple cider vinegar and 1 tablespoon of honey. Mix and drink small sips. This drink is recommended for cases of extreme fatigue and as exciting day for athletes.
refreshing vinegar
APRICOT
fresh or dried apricots are rich in vitamin C, potassium, fiber, iron and calcium. Dried apricots contain five times more potassium than fresh apricots. It is recommended in case of fatigue or exercise to eat dried fruits. Apricot sauce is recommended if you feel tired, because it contains a large amount of potassium.
ENERGETIC DOSE FOR WOMEN
6 dried apricots provide about 13 percent of the recommended daily allowance of iron for women. Eating apricots daily helps to provide the body with energy and prevent anemia.
energetic dose for women
phosphorus
Found in the cells of the body, it is the most abundant mineral in the body after calcium. It is necessary to detect the chemical reaction in the body, to move and to store energy for the formation of bone structure and function of the brain and nervous system. A lack of phosphorus can cause weakness, mental confusion, loss of appetite, anemia and a low overall resistance to disease. Phosphorus absorption with calcium and vitamin D in honey, white fish, brewer’s yeast, dairy products, cereals, nuts, figs, mushrooms, onions and cabbage found increased cauliflower.
Phosphorus-rich diet
One of the following combinations of foods, the recommended daily dose of phosphorus:
• Large portion of fish, 2 glasses of skimmed milk;
• 1 cup tofu, 1 portion of cheese, a ham sandwich;
• 1 serving lean red meat, 1 egg, 1 portion of cheese;
• 1 cup cooked lentils, 1 teaspoon of cottage cheese, 1 tablespoon yeast, 1 egg.
Rich diet phosphorus
Rich diet phosphorus
Rich diet phosphorus
SMOOTHY ENERGETIC CHILDREN
Mixing in a mixer 4 and pears 2 bananas with powdered milk and sugar. Stir 2 minutes and serve with crushed ice. This refreshing drink is a real treat for children and all ages.
Smoothy energetic children
magnesium
Vital for cell function that the body produce energy helps. Supports muscle and heart function, and transmits nerve impulses. It is recommended for cases of exhaustion. Found in meat, nuts, milk, corn, sesame, chestnuts, broccoli, almonds and grapes.
potassium
Contains essential nutrients for cell function by helping to generate energy in the body, as it helps to stabilize the heart rate and blood pressure, eliminate toxins and regulates the activity in the intestine and kidney. It also affects the muscles and nerve activity, helping to maintain a healthy fluid balance upright. Can easily be lost if during physical activity sweating, it is also used as a diuretic. A lack of potassium can cause excessive fatigue, palpitations, confusion and depression. Found in bananas, pears, grapes, apple cider vinegar, salmon and some vegetables.
PEARS
found carbohydrates slowly released into pears in the body that helps to keep the energy level of the body. It is an ideal food for athletes or if you practice a lot. Contains high amounts of potassium, soluble fiber and beta-carotene. It has been proved that the trace element enhances called boro brain activity.
pears
GRAPES
Grapes are one of the best fruits, because their components stimulate the neurons, increase the life energy and tone the blood. The main nutrient in grapes is potassium, but it also contains protein, sodium, magnesium, iron and phosphorus. With therapeutic effects, it is used as a decoction, juice or ground.
Safety. Contain high amounts of sugar. If consumed in excessive amounts, can cause feelings of anxiety, disappointment and diarrhea sympthoms. Not for diabetes recommended.
pears
Tonic for the life energy
Extracting grape juice and on the fire until it forms a syrup. Mix blank with an equal amount of honey, cool and in a bottle. Drink 1 tablespoon mixed with water twice a day.