Guidelines important food to fight fatigue
Eating snacks between meals:
To stay for long hours without food causes fatigue and fatigue resulting from the decline of sugar in the blood. It is important to snack between meals in order to maintain a normal level of sugar in the blood and a sense of the activity. Examples of meals, healthy snacks: a share of the fresh or dried fruit, a glass of milk to 1.5% fat, one cup of milk 1% fat, a little nuts or almonds, corn, carrots, sweet peppers.
• Drink an adequate amount of water:
The drought of the main causes of fatigue and exhaustion. Recommended to drink 6-8 glasses a day, at least from the water, and consumption can be part of this quantity through the hot drinks and soups. The water is more fluid health of the body, and recommended preference to juice, soft drinks and energy drinks.
• Avoid a large amount of carbohydrates:
Notes that after eating a meal containing a large amount of rice or bread, you feel relaxed and sleepy and tired, and this is due to the impact of a large amount of digestible carbohydrates on the brain. It is important to avoid eating meals like this in the period of the day that one must be a vigilant and active.
• Make a blood test for vitamin d:
Most people suffer from a lack of vitamin d we get mainly through exposure enough space directly from skin to the sun. Symptoms of vitamin d fatigue, muscle pain, depression, hair loss, weakness in the immune system, and osteoporosis. Because of lack of food to sufficient quantities of vitamin d, where there are small quantities of this vitamin in a few foods such as fish, are advised to address the shortfall by taking pills or drops vitamin d consult your family doctor.
• Check your vitamin b12:
Vitamin b12 and many important functions in the body, including the production of red blood cells and to make the cover of demyelination of the nerve fibers, which explains the symptoms of fatigue and fatigue Akhaddrar parties and forgetfulness associated with lack of this vitamin. It is noteworthy that vitamin b12 found in all animal products such as dairy products, meat, poultry, fish, and eggs in sufficient quantities, and that the deficiency is sometimes the result of food consumption to avoid Alehipanip but usually associated with poor absorption from the stomach. Advised to take vitamin b12 through the grain in the case of detection of deficiency.
• consume products rich in omega-3 fatty acids:
The omega-3 fatty acids are necessary for the body but the body can not be manufactured, for this it is important to be addressed through food. Foods rich in omega-3 fatty acids, salmon, tuna, sardines, walnuts, flax-seed.
• Make sure you are not suffering from anemia:
Is important to examine composite Alhmocalobin and iron stores in the blood. In the case of lack of discovery, which may sometimes be linked to loss of blood during the menstrual cycle for women, or malnutrition caused by lack of consumption of a sufficient quantity of iron in the diet or deficiency in the absorption of iron from food. It is worth noting that drinking tea and coffee within two hours of the meal significantly affect the absorption of iron, especially in meals that contain iron from plant sources, such as spinach, lentils, and potatoes. In case of anemia, it is important consumption of red meat at least once a week and to consult your family doctor about the need to address the iron tablets or drops. On the other hand, it is advised to avoid consumption of the liver as a source of iron because they contain a high amount of cholesterol
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