Expressive healthy foods
Superfoods for breakfast and suhoor that boost energy through the Ramadan afternoon
Some struggle to keep their eyes open during the workday or have a hard time getting through the afternoon during fasting days, so perhaps the timing is right to rethink diet in general, and during the holy month in particular, instead of downing an energy drink. Diabetic and fattening of the abdomen, it is possible to eat foods rich in nutrients that maintain energy and give the ability to continue working throughout the day with strength and vitality.
Nutrition experts emphasize that foods rich in complex carbohydrates and proteins are the best options for energy throughout the day, because the goal is to maintain stable blood sugar and avoid those extreme highs and lows that make a person feel hungry and exhausted. Therefore, it is possible to persevere in eating these powerful foods that provide the body with energy throughout the day, according to what was published by the “Eat This Not That” website:
Salmon, avocados, and nuts are foods rich in magnesium
1. Salmon
Nutritionist Rima Kleiner recommends eating salmon, which is considered one of the favorite foods to increase energy because it is rich in nutrients and contributes to many positive health benefits, including energy levels, thanks to B vitamins, especially B12, which can help increase energy levels. Energy and fight fatigue naturally, plus salmon is one of the few natural sources of vitamin D, which can help fight fatigue, making you feel more energetic.
2. Brown rice
Nutritionist Frieda Hargo says that brown rice, which is a versatile ingredient, is a great food if a person suffers from a decrease in energy, because it is rich in manganese, a mineral that helps the body produce energy from the carbohydrates and proteins it consumes, which makes it feel energized for a longer period.
3. Avocado
Nutritionist Helisi Amer recommends eating avocados because they are full of fiber and healthy fats, both of which are digested more slowly than simple carbohydrates, and provide more sustained energy.
Spinach leaves
4. Spinach
Dr. Hargo indicated that spinach is rich in iron, and it is necessary if a person craves an increase in energy, because a lack of iron in the body can reduce the flow of oxygen to the brain, which makes the person feel tired, and to avoid poor energy, add some spinach to meals or can An ingredient in a fruit smoothie.
5. Beans and beans
Nutritionist Ashvini Mashru recommends fava beans and dried beans because they are high in fiber, which stabilizes blood sugar. A high insulin response to foods can lead to low blood sugar, and this decrease leads to fatigue and loss of energy, she says.
6. Lentils
And Professor Diana Coy Castellanos believes that one of the common causes of fatigue related to diet is iron deficiency anemia, that iron is important for making red blood cells that carry oxygen throughout the body, and iron also helps the body produce energy, if not enough intake. From iron, one is likely to feel tired and lethargic.
7. Eggs
“Eggs, especially the whole egg including the yolk, are the best option for energy-providing foods,” says Dr. Courtney Ferreira, a registered dietitian. Eating a hard-boiled egg provides lasting energy, and the protein and healthy fats in eggs help maintain stable blood sugar levels.
8. Sweet potatoes
Dr. Amer mentions sweet potatoes, because they are “one of the foods that provide lasting energy because they contain fiber and complex carbohydrates, in addition to vitamins A and C, which also boost immunity.”
Nuts (Istock)
9. Almonds and walnuts
“Almonds give an energy boost, as they are full of protein, fiber, and heart-healthy fats, and give a feeling of satiety because they are rich in minerals and vitamins such as manganese, copper, riboflavin, and magnesium that help support energy production,” says Jane Flachbart, a nutrition expert.
While nutritionist Lauren Manganiello advises eating walnuts because it is one of the types of nuts rich in “omega-3 fatty acids that give a feeling of satiety and activity at the same time.”
10. Hummus
Dr. Chelsea Elkin, a nutritionist, points out that eating “half a cup of chickpeas gives the body 15 grams of protein, along with monounsaturated fats that are important for heart health. Chickpeas can be added to a salad and after roasting can replace toasted bread for more benefits. And the crunch.”
11. Tuna and whole wheat crackers
“While it’s important to eat simple, easy-to-digest carbohydrates, one may need to supplement them with a little protein and fat, which will prevent blood sugar levels from dropping too quickly,” says nutritionist Rebecca Lewis.
12. Cottage cheese
“One cup of cottage cheese contains 25 grams of protein, and a study published in the journal Appetite shows that the satiating effects of cottage cheese are similar to the satiating effects of eggs,” says Dr. Elkin.
Foods rich in fiber
13. Greek yogurt
Dr. Elkin adds that Greek yogurt provides energy, as it contains 18 grams of protein per 6-ounce serving, noting that adding fresh fruit on top and a tablespoon of chopped almonds makes it a great snack and snack, plus it provides calcium to help strengthen bones. .
14. High-fiber cereal with milk
Dr. Andy de Santis explains that when cereals rich in fiber, such as bran cereal, are combined with protein such as milk, sustainable energy is obtained, “because they contain dietary fiber and are rich in carbohydrates, which are digested slowly, giving a feeling of satiety for a longer period while providing the needs.” necessary for the mind and body.
15. Whole wheat bread with ricotta
Also, nutritionist Judy Bird offers another option that combines protein and fiber to get fuller for a longer period, which is to eat whole-wheat bread topped with ricotta cheese and jam or sliced fruit, noting that “half a cup of ricotta contains 14 grams of protein, The fiber from whole-wheat bread is also filling and keeps blood sugar stable.”
16. Cheese and apple
As for nutritionist Michelle Stewart, she believes that a mixture of protein can be obtained from cheese, fiber and carbohydrates from apples, with the possibility of adding more fruits, vegetables, whole grains, nuts and seeds that give the body its needs of vitamins, minerals, phytonutrients and fiber.
17. Rice cake with sliced turkey
Dr. Stewart also suggests combining protein with carbohydrates to maintain energy throughout the day, by eating brown rice cakes topped with turkey.
18. Watermelon and melon
With regard to fruits, Dr. Manganiello recommends eating “watermelon and melon” because they contain a high percentage of water (about 90%), which can help not to feel thirsty for a longer period, which reduces fatigue and exhaustion.
19. Banana
“Bananas are great if a person needs an energy boost, as they are made up of three different types of sugar (fructose, glucose, and sucrose) which are absorbed into the blood at different speeds, which means that the person will get a quick boost of energy and not suffer later from fatigue,” says Dr. Hargo. Low energy because the sucrose will keep blood levels steady.”
20. Dark chocolate
Dr. Elkin concludes by saying that chocolate can be consumed to get enough energy throughout the day, provided that “choose dark chocolate that has a cocoa content of 75% or more, as this indicates a higher amount of flavanols.”
