Nutritious Meals Fatigue

Breakfast: stay away from the "high GI" carbohydrates

Want an all day in the best condition, breakfast on the most important. If you are accustomed to eating only two white bread sent, it could soon feel tired. Because refined carbohydrates such as white bread or toast is called "high GI" foods make blood sugar rise rapidly, followed by the body to release large amounts of insulin, lie in the rapid decline in blood sugar, which gave people a sense of fatigue.

Let your energetic breakfast: fiber-rich whole grain foods, and with good quality protein foods, such as milk, eggs, starch and protein intake is the best ratio of 1:1, and a few slices of cucumber or tomato , accompanied by a glass of milk or juice. These foods are rich in vitamin B, can continue to provide energetic.

Lunch: Control starchy food intake

After lunch, often feel sleepy, in fact, it is often possible to blame the food. If you eat a lot of lunch rice or potatoes and other starchy foods, the same will result in a rapid rise in blood sugar risk, resulting in a sense of sleepiness.

Should also eat more fruits and vegetables: Lunch in starchy foods not to eat too much, eat more fruits and vegetables should also vitamin supplements, helps break down the remaining carbohydrate breakfast and amino acids, which provide energy. A little trick is: eat garlic or onions, you can refresh themselves. Because it contains propylene sulfide, with a clear refreshing effect. Pepper also allows sympathetic tone, played refreshing effect.

Dinner: as simple as possible

Dinner do not eat too much, because a hearty, greasy dinner will be extended digestion time, resulting in the night still excited, thus affecting the quality of sleep.

In addition, you also need special foods to avoid: caffeinated beverages or food will stimulate the nervous system, reduce the secretion of melatonin, which is a brain hormone secreted by the pineal gland, a soporific effect; alcohol, will so sleep is difficult to enter deep sleep; gas-producing foods such as beans, onions, etc., stomach bag factory fullness of the gas, but also uncomfortable sleep; also spicy foods can cause heartburn and indigestion, interfere with sleep.