If you often feel a lack of energy and are already feeling tired by the middle of the day, it's time to revise your food. There are some basic rules, observing which one can maintain a high level of energy for many hours. It is about these rules that we will talk today..

In order to constantly be at the peak of productivity, it is important to eat a variety of. This will help provide the body with all the necessary vitamins and microelements. In addition, there is a certain logic in what foods should be consumed for breakfast, lunch and dinner.

Let's start, perhaps, with breakfast. In the first half of the day it is extremely important to start the work of all body systems, that's why nutritionists recommend not to neglect breakfast, even if there is not enough time for it in the morning. But which foods are more suitable for the first meal?.

Oatmeal and bean porridge.

Having eaten a small portion of legumes or favorite porridge for breakfast, you will help the body better control the metabolism and blood sugar level during the day. This will prevent overeating, as well as energy jumps, which we often feel if we eat not too regularly.

Whole wheat bread.

When there is absolutely no time for breakfast, you can quickly make a useful sandwich. As a basis, we recommend using whole wheat bread, rich in fiber. He, like oatmeal porridge, is able to give you a sense of satiety for a long time and control the blood sugar level.

Eggs and cheese.

If you eat for breakfast a couple of slices of cheese with whole grain bread, then no drops in energy in the morning you just do not threaten. Egg-poached is also great for a morning healthy sandwich, but you can cook both a traditional glazun and a simple omelette. Dishes from eggs are very hearty, but they do not cause feelings of heaviness in the stomach and help to stay awake for hours.

Sweets.

This is definitely not the most perfect breakfast for every day, but sometimes you can pamper yourself and eat delicious aromatic pastries from the morning. So there will be less harm to the figure, because you will have enough time to spend your calories. Sweets in the morning will cheer up and provide you with the necessary energy.

Fruit.

Fruits we advise eating separately as a second breakfast or replacing them with a dessert after dinner. Any fruit is rich in glucose and is a source of fast energy, which is exactly what we need during an active working day. Apple, banana or a bunch of grapes will give strength after intense loads.

So, further we pass to products which ideally will approach for a dinner. They will help restore strength and fill with the energy necessary for a productive continuation of the day. With them, you can easily live to dinner, without experiencing fatigue and hunger.

Rice and buckwheat.

These high-carb foods are great for a healthy and tasty lunch. Just keep in mind that it's better to choose brown rice. It is slower to digest, which means that you will feel longer in tonus. Both buckwheat and rice are sources of many trace elements necessary for the body to work properly.

Red meat.

Many people prefer to eat meat for dinner, however we recommend eating meat dishes during the day. Meat on the average digested about 5 hours, so eating it in the evening, you risk then bad sleep. But in the afternoon a juicy steak or low-fat veal will provide you with the necessary energy. Believe me, if you eat meat for lunch, you will be full even after the end of the working day.

Pasta.

The temptation to come home in the evening after a long day and quickly boil your own pasta is too large, but we still recommend that you give up this product for dinner and eat it exclusively at lunch time. But do not forget that you should choose pasta from hard wheat varieties and, if possible, combine them with vegetables.

Next we go to dinner. We are sure that you already have some eating habits and what we recommend to cook in the evening may surprise you a little. However, do not rush to abandon the proposed ideas. It is likely that after a week of feeding on this schedule, you will feel much more cheerful.

Dairy.

The vast majority of people prefer to eat cottage cheese or yogurt for breakfast, but it is much better to leave all fermented milk products for the evening.

So they will give you strength, but will not have a negative effect on the process of falling asleep, because too dense dinner often does not allow us to fall asleep because of a feeling of heaviness in the stomach.

Fish and seafood.

The tuna steak, supplemented with vegetables, will become an ideal evening meal option. Thanks to this dinner, you will have the strength to do your favorite things, and not run straight to the couch. If you cook a light salad with vegetables and seafood, the result will be the same. In the evening, you will not feel too tired and exhausted, as it often happens.

nedug. en.