What is important to eat for good energy

Last time we talked about the body's first fuel, which is carbohydrates. In the diet structure that we pay attention to staple food, carbon and water provide us with about 60% of energy, but too much carbon and water, not only will cause us to become fat easily, but also affect our energy.

This requires us to control the intake of carbohydrates and optimize the diet structure. So how exactly should you eat it? Today we look at two other key fuels.

The second fuel: protein

As for the role of proteins, the short answer is: Without proteins, there would be no life.

Our bodies, from our skin, bones, muscles and hair, to our brains and other internal organs, to our blood, nervous tissues and endocrine systems, all need proteins to participate.

Moreover, proteins are active in everything from helping the immune system fight off foreign pathogenic agents to acting as catalysts to speed up various biochemical reactions.

So we must not neglect protein intake.

Vegetarian is not equal to health, protein is guaranteed.

Often have the hope of losing weight friends began to eat vegetarian, but how also do not see weight drop, but eat more weak.

This is due to the sudden absence of protein in the diet and the body simply cannot adapt. Immune cells are also made up of proteins. Without protein, immune cells can't function properly and the body is more likely to get sick.

In fact, there are many foods high in sugar and oil in vegetarian food, such as mung bean cake and cold cake, which are high in sugar.

We have also found that some vegetarian restaurants put too much oil in their meat to make it taste the same as meat.

Therefore, being a vegetarian is not as simple as it seems. We should pay attention to the method of being a vegetarian. Otherwise, we will not only not enjoy the benefits of being a vegetarian, but also make ourselves sick.

Calculate your protein intake according to your needs.

So how much protein a day is appropriate?

Based on national dietary guidelines and studies by exercise research institutes, here's what we can conclude:

For minimal physical activity, the recommended protein intake is 0.8 to 1.2g per kg body weight;

For sports people and manual workers, the recommended protein intake is 1.2g to 1.8g per kg of body weight.

Too much or too little protein can put your health at risk. Take our office worker Xiao Wang as an example. He weighs 75kg and does not do much exercise. According to 1g per kg of body weight, he needs 75g protein every day.

So how do you eat that 75g?

There is about 6g protein in an egg, lean pork, chicken breast, lean beef protein content is about the same, 100g about 20g protein, two eggs in the morning, noon, night have a meat dish, pay attention to if lean meat, braised pork fat is not calculated, a day of protein is basically enough. You can add or subtract according to your specific situation.

Getting enough protein not only keeps you from getting hungry, but also boosts your energy and health. Let's move on to our third fuel, fat.

The content of fat is particularly abundant and controversial. The common wisdom is that "fat is bad."

But in fact, fat also has many advantages, such as slowing down the rate at which the stomach empties, reducing hunger and increasing satiety; Alleviate the postprandial blood glucose rise rate; Contributes to health and cell membrane repair; Essential for the absorption of certain vitamins and antioxidants; Some fatty acids are also metabolically beneficial; Good fats provide the body with powerful nutrients.

It can also be seen in the Pagoda of Balanced Diet of Chinese residents, the bottom is the grain and potato, and the grease is ranked at the top.

If we want to be healthy and active, we must control our fat intake and optimize our fat sources.

So how should fat eat, eat how much?

To optimize fat sources, we need to understand how fatty acids are classified.

Fatty acids are classified into saturated and unsaturated fatty acids. A saturated fatty acid is called a saturated fatty acid because there are no double bonds between the carbon and hydrogen atoms that make it up. Unsaturated fatty acids, which contain double bonds, are prone to chemical reactions. According to the number of double bonds, they are divided into "monounsaturated fatty acids" and "polyunsaturated fatty acids".

Saturated fatty acids are mostly found in fat or the fat part of meat, and appear solid at room temperature. Unsaturated fatty acids are the main components of vegetable oil and present liquid at room temperature.

For a better diet, treat these two fatty acids differently.

High quality fatty acids are usually unsaturated fatty acids.

Why is that? The key lies in omega-3 fatty acids, which are particularly important for the body because they remove waste from the blood, soften cell membranes, reduce inflammation and boost heart function.

Moreover, such powerful fatty acids cannot be synthesized by the body itself and must be obtained from food.

So which foods are rich in omega-3?

Common foods like salmon, tuna, fish oil, walnuts, flaxseed oil, and sesame oil are all rich in omega-3. These foods contain a lot of fat, but they are nothing like the junk food we reject.

As a very important fat "fuel", omega-3 is recommended to be consumed on a daily basis.

How much fat is a good amount to eat on that day?

The answer is to keep the total amount of oil we consume to less than 1g per kg of body weight per day.

If you want to reduce your body fat, the recommended daily intake is 0.8 grams per kilogram of body weight. By reducing the amount of fat you eat every day, you will also reduce the amount of fat in your body.

Keep this in mind, as unsaturated fatty acids are especially important to the body, and if you eat too little fat, your body will have problems.

For example, if women eat less than 0.6g of fat per kilogram of body weight per day, it may cause disorders in their physiological cycle.

Therefore, 0.6g per kilogram of body weight is the lower limit of fat intake per day, and should not be lower than this amount.

To control oil intake, changing your diet and cooking habits is key.

Everyone knows that a stir-fry is not fragrant without grease.

Because of the hot oil, the dish will be slowly heated, and the aroma will come out.

But you have to be careful when it comes to delicious food, or you'll be eating too much oil without even knowing it.

For example, the amount of oil used to fry a dish is 5-8g, but braised eggplant may need 12g.

If the daily intake of cooking oil is controlled within 30g, some food is bound to be cold or fried.

In the daily diet, a key principle is less oil and salt.

Let's summarize the dietary dimensions of energy management.

So far in today's lecture, we've covered the diet dimension of energy management.

Of the four dimensions of energy management, diet is the "fuel" of the energy system.

Food is not scientific, nutrition is not balanced, how to talk about energetic?

The diet management of energy management is not to reduce food blindly, but to make a suitable diet plan to ensure that every day a clear mind and energetic.

The human body is a complex system. In order to ensure the normal operation of the whole body system, it is necessary to find high-quality "fuel" from carbohydrates, protein and fat to help boost energy.

How do you manage your diet to be energetic?

Here are five ways to manage your diet to stay energetic:

Carbohydrates: intake to the right amount, excessive intake will cause the accumulation of fat, thereby causing a variety of diseases; Eat too little to provide enough sugar for your body to function properly.

Protein: Eat foods rich in good protein to ensure a supply of essential amino acids, such as milk, meat, eggs, beans and fish. These are our good fuels.

Fats: Try to eat high-quality fats, such as salmon, tuna, fish oil, walnuts, flaxseed oil, sesame oil, etc. Avoid bad fats, also known as trans fats. The intake of fatty acids is not good or bad, but the balance.

Vitamins: The human body must take a sufficient amount of vitamins every day, all kinds of vegetables, especially green leafy vegetables, the average vitamin content, variety is rich. If you can't get enough green leafy vegetables, you can also take vitamin tablets.

Water: Don't drink less than 30ml per kg of body weight every day. Don't wait until you're thirsty, which is when your body is already dehydrated.

With these five areas in mind, you can start your energy management with your diet.