Technically all foods are designed to provide us with energy—after all, calories are a unit of energy. However, a calorie-packed meal doesn’t mean it provides a healthy, sustained energy boost. Some foods can make us feel sluggish, while others can boost our pace. It’s also important to note that there are many factors outside of food that affect our energy levels—sleep, exercise, even how often we eat. Kesehatan Jiwa
“Foods that provide the best sources of energy are those that contain long-lasting carbohydrates and protein for stable blood sugar levels and nutrients that play an important role in energy production,” says Mario Spano, sports nutritionist and consultant sports nutritionist for the Atlanta Braves. RealSimple page.
Here are some good foods to eat regularly for lasting energy.
1 Lentil
Lentils have many health benefits, and giving you an energy boost is one of them. Both are high in fiber and carbohydrates which will keep you full and give you long-lasting energy. A lot of nuts will help achieve the same — but be careful with your consumption as too many nuts can cause bloating. Kesehatan Tubuh
2 Cruciferous Vegetables (and Other High Prebiotic Foods)
Vegetables like arugula, Brussels sprouts, broccoli, and Swiss chard have many health benefits, and one of them is good energy. One recent study linked this vegetable to lower cardiovascular health risks and increased muscle strength. It’s also high in prebiotics, says Steven Grundy, a cardiothoracic surgeon. “These foods increase the production of postbiotics, which literally increases energy production by our mitochondria.”
Other foods high in prebiotic fiber have a similar effect, according to Dr. Grundy, including flaxseed, radicchio, Belgian endive, asparagus, mushrooms, and pistachios. Studies show that the gut microbiota (microorganisms in your digestive tract) affects energy balance by influencing the efficiency of the energy supply of food and how this energy is used and stored. “Our energy production depends on a healthy and diverse microbiome,” says Dr. Grundy. “The more we can incorporate these types of foods into our regimen, the better the sustainable energy will be.” Kesehatan Tubuh dan Jiwa
3 Greek Yogurt
Greek yogurt also has many benefits, especially in terms of protein. “It also contains good amounts of carbohydrates and B vitamins,” says Spano. B vitamins help us convert the food we eat into usable energy. Having a snack high in protein and energy can often help you fight midday fatigue.
4 Whole Oats
If you want to stay full and have long-lasting energy, whole oats are a great choice, as they contain iron, magnesium, and B vitamins. “Pair oatmeal with milk or yogurt for a protein boost in your meal or snack,” says Spano.
5 Bits
You may be wondering, why beets?, because most of them contain carbohydrates. “Beets have a unique advantage over many foods: [Beets] are one of the highest nitrate foods,” says Spano. “Nitrates help expand our blood vessels for greater blood flow, and therefore, greater oxygen and nutrients to our tissues.” vitamin dan suplemen