People with three highs should prevent chronic fatigue, be careful not to die of exhaustion! Nutritionist Zeng Miaoru: Eat the 6 stress-relieving foods to get rid of fatigue

Office workers are busy with work and eat out all the time, which can easily lead to chronic fatigue in the long run. In severe cases, they can even be "tired to death". Nutritionist Zeng Miaoru suggests that to stay away from chronic fatigue, you can give priority to the six stress-relieving foods in your daily diet. If you ever need to relieve stress through food, you can also make your own low-calorie "Refreshing Fruit and Vegetable Yogurt". You don't have to worry about gaining weight after eating it, and cooking itself can relieve stress!

Don’t eat the wrong food when you’re stressed! NG diet makes the body more tired

Office workers are busy and stressed at work, and often rely on eating and drinking to relieve stress. Especially after working overtime, they always buy some fried chicken and beer when they get home, or go to a hot pot restaurant with colleagues after get off work to eat and complain. In the long run, not only will they have obesity problems and increased fatigue, but various health indicators will also flash red lights!

Nutritionist Zeng Miaoru said that modern people like to be "foreigners" and have irregular three meals a day. Under the condition of restricted dietary conditions, they often consume sweets, high-fat, high-salt and refined foods. In the long run, this will not only aggravate fatigue and discomfort, but also cause nutritional imbalance. If triglycerides remain high for a long time, they can increase your risk of pancreatitis, which can also cause abdominal pain, confusion, and circulation problems.

Eat up all the fatigue! Prioritize supplementing 6 major nutrients

Only by eating smartly can you eliminate fatigue. Nutritionist Zeng Miaoru said that on the premise of a balanced diet every day, special priority should be given to supplementing six major nutrients, including B vitamins, plant compounds, calcium, magnesium, zinc, Omega-3 fatty acids and tryptophan.

Food sources rich in B complex include whole grains (brown rice, wheat germ, oats, etc.), yeast, offal, egg yolks, dairy products and dark green vegetables.

1. Vitamin B group:

Fatigue and stress will increase the body's energy metabolism, and B complex is a cofactor that assists energy metabolism, which will increase the consumption of B complex, so a higher amount of B complex is needed. Food sources rich in B complex include whole grains (brown rice, wheat germ, oats, etc.), yeast, offal, egg yolks, dairy products and dark green vegetables.

2. Plant Compounds:

Fatigue and stress can easily cause cells in the body to be attacked by free radicals, causing oxidative damage and affecting health. Eat more fresh fruits and vegetables, such as green peppers, broccoli, spinach, citrus fruits, guava, strawberries and kiwifruit, which are rich in antioxidant nutrients and plant compounds, which can protect the body from damage and also help resist stress.

3. Calcium, magnesium and zinc:

These minerals can maintain the normal function of muscles, nerves and heart, and have a certain effect on stabilizing emotions. The main food sources are milk, dried fish, green vegetables, nuts, dehydrated fruits and seafood.

4. Dietary Fiber:

Fatigue and stress can cause sympathetic nerve activity to become active, inhibit intestinal motility, and make constipation more likely to occur in the long term. At this time, consuming more fiber-rich vegetables, fruits, and whole grains, and drinking appropriate amounts of water can help intestinal peristalsis, prevent constipation, and eliminate fatigue.

5. Omega-3 fatty acids:

Supplementing enough Omega-3 fatty acids can stabilize mood, promote brain development, fight inflammation, fight allergies, and eliminate fatigue. It is recommended to eat blueback fish twice a week. Mackerel, saury, horse mackerel, salmon, and tuna are all good choices. Omega-3 fatty acids for vegetarians can be replaced by cold-pressed sesame oil, flaxseed oil, perilla oil, etc.

Tryptophan can produce serotonin in the brain. Serotonin is one of the "happiness molecules" in the brain and can promote positive thoughts. Food sources include bananas, dairy products, tofu skin, nuts, etc.

6. Tryptophan Foods:

Tryptophan can produce serotonin in the brain. Serotonin is one of the "happiness molecules" in the brain and can promote positive thoughts. Food sources include bananas, dairy products, tofu skin, nuts, etc.

Eat stress-relieving food after get off work, and feel refreshed with fruit, vegetable and yogurt

As for the stress-relieving diet for office workers after get off work, you can start with a bowl of "fruit and vegetable yogurt", which is nutritious, refreshing and low in calories. Compared with greasy meals, it is more effective in relieving stress and makes people happier the more they eat.

【Refreshing Fruit and Vegetable Yogurt】

• Ingredients: 1 orange, 5 cherry tomatoes, 1 handful of blueberries, half an apple, half a banana, 30 grams of lettuce, 30 grams of cabbage, 1 cucumber, and 5 walnuts.

• Yogurt sauce: 3 tablespoons salad dressing, 3 tablespoons plain yogurt, 1 passion fruit.

• practice:

1. Prepare all the ingredients for yogurt sauce and mix them well.

2. Wash and dry the fruits and vegetables, and cut them into appropriate sizes.

3. Pour the yogurt sauce over the vegetables and fruits, mix well and serve.

"Tired to death" is not a lie! People with three highs should be more vigilant

Nutritionist Zeng Miaoru said that in recent years, more and more people have been troubled by chronic fatigue. Typical symptoms include: never getting enough sleep, muscle and joint pain, headaches, memory loss and lack of concentration. What's more frightening is that chronic fatigue can really kill people!

Especially for people suffering from high blood pressure, high blood lipids, high blood sugar and other diseases, if they underestimate excessive fatigue and do not relieve symptoms in time, the serious consequence of long-term neglect is sudden death. Therefore, it is important to stay away from fatigue and establish healthy living habits. In addition to a balanced diet, it is recommended to learn to manage your time, maintain a regular schedule, not stay up late, relieve stress appropriately and develop exercise habits.