Whole grains
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The body converts carbohydrates into energy. Simple sugars are quickly destroyed, give a boost of vivacity for a short time and contribute to the accumulation of fats. In contrast, whole grains provide a lasting boost of energy. Oatmeal, rye, barley porridge, whole grain bread, barley, and brown rice can help you get through your day vigorously without getting fat. In addition, cereals contain many important and beneficial nutrients that contribute to the health of the gastrointestinal tract, accelerate digestion and beauty of the skin.
Protein
Proteins provide the body with sustainable energy, which is consumed more slowly. In addition, it is a source of tyrosine, an amino acid that supports mental activity. It is found in meat, fish, eggs and dairy products. Protein is essential for muscle building and provides long-term satiety. Greek yogurt and other fermented milk products speed up metabolism and are rich in vitamins B2 and B12, which stimulate brain function. For a vegetarian diet, tofu and legumes are great and can be added to breakfast for a refreshing boost.
Fruit
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Sweet fruits contain carbohydrates that help your brain wake up and get back to work faster. So, one large apple contains up to 13 g of sugar, and in terms of its effect on the body, it can replace a cup of coffee. Heart surgeon Mehmet Cengiz recommends consuming fruits high in vitamin C like pineapple and grapefruit more often. By the way, the aroma of citrus fruits invigorates and cheers up, even if you do not eat them. Another powerful source of energy is bananas; they contain a lot of fiber, which helps to optimally use carbohydrate energy.
Nuts
Hazelnuts, almonds and pistachios are real energy accumulators. Nuts saturate well, they are convenient to take with you for a snack and add to dishes for a variety of diet. Hazelnuts lower bad cholesterol and contain biotin, a vitamin that allows the body to produce energy. Almonds contain a lot of protein, magnesium and vitamin B2, which ensure the well-coordinated work of internal organs. Pistachios are high in fiber and essential amino acids. Choose dried (rather than fried) and unsalted nuts: excess sodium slows down your metabolism and leads to swelling.
Spinach
The leafy vegetable is low in calories and high in iron. It is less readily absorbed from plant foods, so a few drops of lemon juice should be added to the spinach salad. In addition, the succulent leaves are high in lutein, beta-carotene and zeaxanthin - phytochemicals that have anti-inflammatory properties and help maintain good vision.
Chocolate
A piece of dark chocolate is an easy alternative to strong coffee. Cocoa improves concentration and tones. It contains caffeine and theobromine; these substances give a mild vigor effect without a sharp rise in blood pressure and heart rate. And cocoa is also known for the presence of anandamide, which increases the level of the hormone of happiness endorphin, so it will not only help you wake up, but also give you an excellent mood for a cheerful start to the day.
Spice
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Warming spices like cinnamon, cardamom, ginger, and red pepper boost your metabolism. The blood circulates faster, warms the body and provides a burst of energy. If there are no problems with the gastrointestinal tract, you can complete your breakfast with tomato juice and a pinch of red pepper or tea with warming spices. Keep in mind that most of them irritate the mucous membranes, so it is not advised to eat dishes with hot spices on an empty stomach.
Pure water
Surprisingly, no additional ingredients are needed to restore alertness. This is because dehydration often makes you sleepy and tired. To maintain energy at the proper level, it is enough to drink several glasses of clean water a day. Most people drink coffee instead, getting a short-term boost of vigor with a further rapid depression of activity. If you can't do without a cup of espresso, drink it with a glass of clean water to prevent dehydration.
Fractional nutrition
Regardless of what foods you like, it's best to break up your meals into several small meals a day. Such a system will allow you to maintain a stable blood sugar level without sudden jumps and drops. In addition, the habit of eating small portions ensures sustained digestion and has a positive effect on well-being and body shape.>
