Often feel weak and listless? Maybe you are not eating right...

This article was reviewed by Pa Li Ze, chief physician of nutrition, member of the Science Popularization Committee of the Chinese Nutrition Society

Feeling sleepy in spring, tired in autumn, taking naps in summer, and unable to wake up in winter... Do you always feel tired, weak and lack of energy all year round?

Nowadays, "tired" has become a high-frequency word on the lips of many people. This is not only due to heavy work and lack of rest. In fact, many foods are also playing a role of "adding fuel to the flames".

01

7 kinds of food that may make you more tired the more you eat

Coffee, strong tea

Both coffee and strong tea contain a lot of caffeine, which inhibits the adenosine neurotransmitter in the brain, and adenosine is one of the homeostatic factors that regulate sleep.

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In other words, excessive caffeine intake will make the nervous system excited to a certain extent, which will not only affect sleep but also hinder the relaxation of the brain. If it cannot be adjusted well over time, people will feel more tired over time.

liquor

Alcohol can make the brain abnormally active. Even drinking a small amount can reduce sleep quality and put people into a vicious circle of fatigue.

Sweet tooth

Most of the sugar in sweets is monosaccharide or disaccharide, which will be quickly digested and absorbed by the human body into the blood. When the blood sugar concentration rises, the secretion of insulin will increase, and high insulin levels are one of the reasons why people feel sleepy.

In addition, if you eat too much sweets, the sugar will be converted into fat in the body. If you let it go, the fat will continue to accumulate, causing overweight and obesity, and increasing the metabolic burden on the organs. When the human body is always overweight and obese, it may also aggravate fatigue.

For added sugars, it is recommended that healthy adults consume no more than 25 grams per day.

Insufficient staple food

Staple foods are rich in starch, which will be broken down into glucose after entering the digestive tract and then absorbed and utilized by the body. If the intake is insufficient, it will be difficult to maintain the body's functioning, resulting in "insufficient calorie intake" and fatigue and lack of energy.

In addition, whole grains in staple foods are a major source of B vitamins, which are directly related to the body's energy metabolism. When they are not taken in enough, it will lead to abnormal energy metabolism in the body, and the body's cells and tissues will lack "fuel", showing fatigue, drowsiness, and lethargy.

Therefore, you should eat an appropriate amount of staple food at every meal, such as a fist-sized steamed bun or rice. And try to match coarse and fine grains, such as refined rice and flour with coarse grains such as oats, kidney beans, and red beans.

No red meat

Red meat, that is, meat from livestock such as pork, beef, and mutton, is rich in iron, which is an essential substance for the human body to synthesize hemoglobin.

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Therefore, if you do not eat red meat for a long time and only eat vegetarian food, it is easy to have insufficient iron intake. Iron is an important substance for synthesizing hemoglobin. Insufficient iron intake will lead to reduced hemoglobin synthesis and iron deficiency anemia. If there is not enough hemoglobin and oxygen cannot be delivered to the body's tissues, fatigue and weakness will occur.

The Chinese Dietary Guidelines recommend that healthy adults consume a moderate amount of livestock and poultry meat, with each intake of 50-75 grams. Eat less fatty and smoked meat, especially for overweight and obese people with dyslipidemia and metabolic disorders. The front legs of beef, mutton, and pork and chicken breast without skin have the lowest fat content and can be preferred.

When cooking meat, try to use stewing or steaming methods, such as steamed steak, stewed lamb, etc.

Eating too much greasy food

When a large amount of fat enters the small intestine, it will lead to an increase in the secretion of cholecystokinin in the small intestine, thereby promoting drowsiness.

It is recommended to eat less high-fat and high-calorie foods, and the daily intake of cooking oil should not exceed 25-30 grams. It is best to eat light food for a few days after each high-fat diet to avoid fat accumulation and reduce the burden on various organs of the body.

Drink less water

Not drinking enough water can also cause fatigue. Although we have been popularizing the knowledge that "healthy people should drink about 1500 ml of water every day", there are still only a few people who can do it, and some people even only drink one glass of water a day.

The human body's energy metabolism and body function require water. If the body lacks water by more than 2% of the total body water, fatigue will occur.

It is recommended that healthy people drink boiled water every 2 hours, taking small sips and drinking slowly.

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02

Eat like this and your fatigue will go away

The brain is too tired to use, eat some nuts and deep-sea fish

If you can't remember something, can't get excited, feel uneasy and want to lose your temper... these symptoms may be a sign that your brain is going to "strike". You may want to eat some nuts and deep-sea fish on a regular basis.

Nuts contain a large amount of unsaturated fatty acids, 15% to 20% high-quality protein and more than a dozen important amino acids, which are the main components of brain nerve cells.

Omega-3 fatty acids in deep-sea fish, such as EPA and DHA, can promote the growth, development and repair of brain nerve cells.

It should be noted that nuts are high in oil, so the daily intake should be controlled within a small handful; deep-sea fish is best steamed with less oil and salt, 2-3 times a week.

Dry eyes and blurred vision, remember to eat blueberries often

Bloodshot eyes, dark circles, blurred vision, dry eyes... these are all signs of eye fatigue. At this time, you might as well eat some blueberries every day:

According to research, among 40 kinds of fruits and vegetables with antioxidant effects, blueberry ranks first in anthocyanin content.

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Anthocyanins can promote the synthesis of rhodopsin in the retina and enhance visual acuity; it can also effectively prevent the oxidation of lens protein, reduce the damage of free radicals to the eyes, and help prevent cataracts; in addition, anthocyanins can inhibit the apoptosis of photoreceptor cells, protect the retina, and reduce the possibility of retinal diseases.

Feeling tired, eat some red beans

Some people may experience chest tightness, palpitations, shortness of breath, and sighing, and sometimes palpitations, but the examination shows no abnormalities. Sometimes, this is not a true heart disease, but a fluctuation in blood pressure caused by heart fatigue and autonomic nervous system dysfunction. Such people can add red beans to their daily diet.

In addition, red beans are rich in trace elements such as potassium, magnesium, zinc, selenium, and B vitamins, which are very important for maintaining a sound nervous system and regulating heart rhythm.

Note that the skin of red beans is relatively thick, so soak or steam them before eating, let them soften slightly, and then cook them into porridge or make red bean rice with rice.

Source: I am a great doctor official account

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