The fruit is a good source of comprehensive carbohydrate and vitamin content is particularly rich in this vitamin helps the body absorb the iron needed to nourish the cells. Nutritionists found that daily intake of 60 mg of vitamin C, can be energetic people.
Spinach
Rich in magnesium, and this mineral in most women (in particular, to withstand the pressure or engage in strenuous exercise for women) is often inadequate intake. Experts suggest that women's daily intake of at least 280 milligrams, but the intake of women in general only about 60% of expert advice, which they often feel tired. Muscle with the help of magnesium, can be put into carbohydrate energy to enhance muscle strength, but excessive intake of this mineral can cause side effects.
Fish
Carbohydrates are the best material to add strength, but excessive intake of carbohydrates rather than protein intake, the brain (the ability to think clearly and alertness) have adverse effects, people drowsy. Therefore, Westerners called the fish "food" is a grain of truth. Like tuna fish contains a high-protein amino acid tyrosine RH, this amino acid upon digestion, it will increase the manufacturing of norepinephrine and dopamine brain medium, and these natural substances can stimulate the brain refreshing alert In the spirit of the people still under pressure to focus or engage in thinking activities. American Institute of exercise physiology at a university researchers found that exercise did not add enough protein, muscle recovery at a slower rate.
Beans
Iron deficiency often leads to apathetic, especially those who eat meat for long periods, or who engage in strenuous exercise is to lose weight. Lean meat is the best source of iron, all kinds of beans can also add a lot of iron. Iron main role is to help transport oxygen to 人体各器官 and the organization. If a person had only felt the iron deficiency anemia, may be too late. If the body lack of iron, will often feel fatigue, muscle weakness, easy stroke. However, as long as beans or eat protein-rich foods, these symptoms will disappear, with iron can also help. Normal daily intake for men should not exceed 10 milligrams of iron, women should not exceed 15 mg, otherwise not only can not increase the physical strength, may also be harmful.
Banana
Bananas are an excellent source of physical fitness, and a variety of fruit, its sugary carbohydrates are easily digestible, but also rich in potassium. Potassium's role is to help the normal muscle and nerve activity. Some nutrients can be stored in the body a long time, but different potassium. Intense exercise, potassium will be lost with sweat; health problems, potassium will reduce the amount of storage. Lack of obvious symptoms of potassium include muscle aches, irregular heartbeat, slow response, I feel confused mind. Although bananas can not improve health, but can help you rejuvenate.
Small bread
Bread contains carbohydrates is a good comprehensive energy sources. Carbohydrates with different fat and protein, is in the form of glycogen stored in muscle and liver, the body if necessary, you can access at any time, this "reserve fuel" to ensure the physical abundant. Bread to eat small snacks can always add energy, the most suitable physical decline in eating between meals. Integrated into the body will then break down carbohydrates infiltrated the blood and improve blood sugar (cell energy source) of the amount.
Low-fat yoghurt
Many women will feel both before and after menstruation tired and uncomfortable. New research shows that these women eat yogurt if you like calcium-rich foods, you may benefit from. Some female athletes in the study found, they ate low-calcium diet in the period, most people say that their periods are not, when to eat more foods containing calcium (equivalent to a daily amount of calcium absorption 3 cups of yogurt to eat or drink 4 cups of skim milk), the menstrual pain, urinary retention, fatigue, listlessness, etc. will be improved. This is because Calcium can affect the smooth muscle and hormone secretion, they are able to reduce menstrual pain and premenstrual urinary retention.
Oatmeal
Nutritionists say, this high-fiber foods can people eat breakfast a half day to say there is a certain reason. Oatmeal is rich in fiber, can slow down the digestive process, so the steady infiltration of blood carbohydrates, the body will be able to get a steady stream of energy, sugar and carbohydrate intake can also be cake, and contained a single sugar from the rapid get a lot of energy, but must be tired after eating faster. While eating a bowl of porridge to swallow completely different, it makes the blood sugar remained high. Therefore, people can get more energy, will feel hungry after a long time.
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