Experts Interviewed
Kexin Food and Nutrition Information Exchange Center Science and Technology Department Director Ruan Guangfeng
He Li, Researcher, Institute of Nutrition and Health, Chinese Center for Disease Control and Prevention
Chinese Registered Dietitian Han Dongmei
4 dietary habits that make the body more “tired”
“Turn grief and anger into appetite” can indeed regulate emotions to a certain extent, but the method is wrong, but it will greatly increase the fatigue of the body.
01
Sweet food
Most sugars in sweets are monosaccharides or disaccharides , will soon be digested and absorbed into the bloodstream by the human body. When blood sugar levels rise, insulin secretion increases, and high insulin levels are one of the reasons for lack of energy. In addition, eating too much refined white rice noodles can also increase insulin levels and increase fatigue.
It is recommended to reduce the number of sweets, no more than twice a week, and limit the amount of sweets, such as cakes each time Only eat 2 to 3 fingers wide.
◆ When eating the staple food, at least 1/3 of the polished rice noodles should be replaced with whole grains and mixed beans. Whole grains are rich in dietary fiber, which can keep blood sugar rising steadily and slowly after meals and avoid excessive insulin levels.
02
Too little staple food
Carbohydrates are the main energy-supplying substances for the human brain and nerves. If you eat too little staple food, the brain and nervous system lack sufficient energy, which will easily lead to fatigue and poor mood.
In addition, if the staple food is too small, the carbohydrate supply is insufficient, and the glycogen stored in the body is Rapid exhaustion will lead to water loss, protein and fat breakdown, and the human body is prone to muscle soreness, weakness and other symptoms.
Be sure to eat the staple food every day, about one fist per meal.
Try to keep the richness of the staple food ingredients of the three meals as much as possible. For example, whole oatmeal is cooked into sticky porridge or rice, which is good for blood lipid control; starchy beans such as red bean, mung bean, and flower kidney bean have a low blood sugar response and are rich in ingredients that delay digestion and absorption. Helps to lower blood lipids and control blood pressure.
03
No red meat
Red meat, that is, pigs, cattle, sheep and other livestock, is rich in iron. If you don’t eat red meat for a long time, it is easy to develop iron deficiency anemia. At this time, people will feel depressed, Weary.
It is recommended in the Dietary Guidelines for Chinese Residents (2022) that the daily intake of animal food is 120-200 grams. You can eat a little red meat every day, and control it to about 1 tael each time; you can also eat 3 to 5 times a week, don’t eat too much at one time.
You can usually choose some fresh lean meat, such as beef tendon, tenderloin, etc., and eat less fatty beef, sheep, pork belly and other high-fat meat. People who are “high” should eat less.
04
Too greasy
A large amount of fat enters the small intestine, which will increase the secretion of cholecystokinin in the small intestine, thereby promoting sleepiness.
Eat less high-fat and high-calorie food daily and consume the most oil every day It is better not to exceed 25~30 grams.
It is best to eat light food for a few days after each high-fat diet to avoid accumulation of fat and reduce the burden on various organs of the body. You can also switch to a healthier way of cooking, such as changing frying, barbecue to stewing, steaming, etc.
Scientific diet helps you “eating” back to happiness
Eating incorrectly may lead to fatigue , but eating right can also soothe the nerves and the body. Compared with hot pot and sweets, your body may need the following “decompression foods” more.
Foods rich in B vitamins: Eating away stress
B vitamins can help Promote energy metabolism in the body, once the lack will lead to lax attention, the body’s ability to manage emotions declines.
Because B vitamins are soluble in water, they are easily metabolized and can hardly be accumulated in the body for a long time, so they must be supplemented daily. Grains such as purple rice, buckwheat, and red beans, green leafy vegetables such as rapeseed, dairy products, and eggs are all good sources of B vitamins.
Foods rich in magnesium: eat away anxiety
Insufficient intake of magnesium will make nerve cells easily stimulated and emotionally unstable, causing nausea, anxiety, insomnia and other discomforts.
You can usually eat more magnesium-rich foods such as green leafy vegetables, whole grains, nuts, and milk. Among them, the greener the green leafy vegetables, the more magnesium they contain.
Green leafy vegetables and coarse grains contain oxalic acid and phytic acid, which affect the absorption of magnesium, respectively. It is recommended to blanch the vegetables in boiling water before frying them; when cooking coarse grains, soak them for a while. meeting.
Iron-Rich Foods: Eating and Going Tired
Iron is An important component of hemoglobin, increasing the intake of iron helps the body restore energy and vitality.
Animal foods such as pork liver, chicken, and fish are rich in heme iron, which is more easily absorbed by the body. While supplementing iron, you should eat more foods rich in vitamin C, such as cauliflower and bell pepper, to promote the absorption and utilization of iron.
Zinc-rich foods: eat away depression
A comparative trial conducted by the University of Toronto in Canada found that compared with the normal population, the concentration of zinc in the body of patients with depression is lower, and zinc supplementation can help relieve depression.
Peanuts, walnuts, pistachios and other nut foods are good helpers for “zinc supplementation”, and oysters and other shellfish, seafood, animal liver, and lean meat are also high in zinc content , can be eaten in moderation.
It should be noted that the fat content of nuts is high, and it is best not to consume more than a small handful per day; there are oral ulcers, diarrhea, acute infection of the digestive tract, etc. People with symptoms should not eat nuts.
The “Golden Rule” of Healthy Eating
A healthy diet is not only It helps us to regulate negative emotions, and to a certain extent, it can prevent the occurrence of diseases. How to eat nutritious and healthy? Nutrition experts summed up 6 rules:
01
A study published in the British Medical Journal found that eating more than 4 servings of ultra-processed foods per day Those who ate fewer than 2 servings had a 6.2% higher risk of all-cause death.
It is best to avoid highly processed foods such as ham, instant noodles, milk tea, etc., and try not to use cooking methods such as frying to avoid ingestion Too much oil, salt and trans fats.
02
/img>Eat a good breakfast
If you don’t eat breakfast for a long time, the risk of obesity, hypertension, hyperlipidemia and diabetes will increase.
A qualified breakfast should include at least three types of food: starchy staple food such as bread and multigrain porridge, high-quality protein food such as eggs and lean meat, and fresh fruits and vegetables.
03
Eating dinner early is not only conducive to digestion and absorption, but also does not affect sleep.
According to the best bedtime at 10 pm, dinner It is best to eat around 6 pm, and no later than 7 pm. If you have to eat too late, don’t go to bed immediately, and sleep at least 2 hours later.
04
Eat before meals
>< p>Eating vegetables first, then meat, and rice, steamed buns and other staple foods at the end can help reduce postprandial blood sugar spikes, reduce blood sugar fluctuations, and prevent hypoglycemia. Diabetic patients are especially suitable for this way of eating.
05
Eat slowly and seriously
Eating fast not only makes you fat, but also increases cardiovascular risk of disease and diabetes. Chewing slowly is conducive to better perception of gastrointestinal hunger and fullness, and promotes the absorption of nutrients.
06
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