Don't just drink coffee to wake up! Nutritionist: Eat like this to get rid of drowsiness when you return to the office during the holidays
Do you always feel lethargic and drowsy when you return to the office or school after a long vacation or traveling? Nutritionist Yu Zhuqing pointed out in the community that July and August coincide with summer vacation, which is not only the peak tourist season, but also means that there are more opportunities to stay up late at night. Many students or office workers want to refresh themselves through food, and “coffee” is usually the first choice.
Nutritionist Yu Zhuqing reminds that the total daily caffeine intake of adults should not exceed 300 mg. A medium cup of Americano with a capacity of about 360cc contains about 200 mg of caffeine; while a latte contains about 160 mg of caffeine. Whether it is Americano or latte, if you drink more than 2 cups a day, it will exceed the recommended intake for adults. Therefore, people may wish to try other foods with refreshing effects:
1. Cocoa or chocolate
Cocoa and chocolate products contain caffeine, but the content is relatively low. Moderate intake can help to refresh your mind. When choosing products, people should choose chocolate with lower sugar content, and try to keep the cocoa content above 85%. Those who add excessive sugar will actually increase blood sugar and make people more drowsy when eaten.
2. Citrus fruits
For example, fruits such as tangerines and lemons. Citrus fruits are rich in citric acid and vitamin C, which help absorb iron. Iron can produce heme that carries oxygen, preventing the brain from becoming drowsy due to lack of oxygen. In addition, citrus fruits can provide a level of freshness and uplifting spirits.
3. Nuts
Such as almonds, walnuts and cashews. Nuts are rich in healthy fats Omega-3 and protein, which provide the energy your body needs. In addition, nuts also contain vitamin E and vitamin B complex, which help improve brain function and improve concentration.
4. High-fiber foods
Whole grains, oats and beans are all high-fiber foods, which can provide the energy needed by the body and stabilize blood sugar, helping to keep you energetic.
5. High protein foods
Foods such as fish, lean meat, beans and dairy products are rich in “amino acids”, which help maintain brain function and emotional balance.
Nutritionist Yu Zhuqing emphasized that when you feel low energy and drowsy, in addition to choosing suitable foods, moderate exercise can help calm your nerves. Exercises such as walking, jogging, yoga, etc. can help release stress and increase blood circulation. , improve your energy and energy when going to work or studying the next day.
Finally, nutritionist Yu Zhuqing said that whether you are enjoying holidays or daily work, maintaining a normal schedule is crucial for physical and mental health. A combination of proper diet and exercise can effectively improve your energy and concentration; however, if you still feel tired or low in energy after trying the above methods, it is recommended to consult a doctor or nutritionist immediately to prevent fatigue from affecting your daily life.
Nutritionist Yu Zhuqing Facebook fan page: Nutritionist Yu Zhuqing
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