需要天然食物提升能量吗?这里有5种食物策略

需要天然食物提升能量吗?这里有5种食物策略

Food is fuel for our bodies, and our bodies reflect what we put into them. By learning how to eat in ways that boost energy and combat fatigue, you can do a lot to optimize your mental and physical performance throughout the day.

食物是我们身体的燃料，我们的身体反映了我们摄入的食物。通过学习如何增加能量和对抗疲劳的饮食方式，你可以做很多来优化你一整天的精神和身体表现。

CC BY 2.0. Rick Ligthelm

1. Make sure you’re getting enough iron

确保摄入足够的铁

Iron is the most common nutritional deficiency in the United States. An estimated 10 percent of women between 20 and 40 are iron-deficient. Iron is a crucial nutrient that boosts energy, combats fatigue, and enhances physical and mental endurance. Iron is responsible for transporting oxygen through people’s bodies, and without sufficient oxygen, your body will become fatigued. Women need more iron because of monthly menstruation, and small children need a lot because their bodies are growing so quickly.

铁是美国最常见的营养缺乏元素。据估计，20至40岁的女性中有10%缺乏铁。铁是一种重要的营养物质，可以增强能量，对抗疲劳，增强身体和心理的耐力。铁在人体中负责运输氧气，如果没有足够的氧气，你的身体会感到疲劳。由于每月的月经，妇女需要更多的铁，小孩子也需要大量的铁，因为他们的身体长得很快。

2. Cut the caffeine

减少咖啡因

Many of us turn to coffee as a way to boost energy instantly but, as a stimulant, it creates an artificial sense of energy that will eventually crash, leaving you feeling more tired than ever. While I’m a big fan of my morning latte and have no intentions of giving it up, it’s a good idea not to go too crazy with the coffee addiction. Restrict your daily intake to 1 or 2 cups a day, or cut it out completely.

很多人把喝咖啡当作一种提神的方法，但作为一种兴奋剂，它会制造出一种虚假的能量感，而这种能量最终会崩溃，让你感觉比以前更累。虽然我是早晨拿铁的超级粉丝，也无意放弃它，但最好不要对咖啡上瘾或太过疯狂。限制你每天摄入1到2杯咖啡，或者完全戒掉。

3. Drink plenty of water

多喝水

Keeping hydrated is absolutely necessary for optimal physical performance. Try starting the day off by drinking a tall glass of water to replenish the fluids lost during the night. A glass of water does wonders to wake you up during the early afternoon slump. Avoid sugary juice and soda, as well as caffeine-laden coffee and energy drinks, and make water your go-to beverage throughout the day.

保持水分对最佳身体表现是绝对必要的。试着在新的一天开始的时候喝一大杯水来补充晚上失去的水分。在午后萎靡不振的时候，一杯水能神奇地唤醒你。避免含糖的果汁和苏打水，以及含咖啡因的咖啡和能量饮料，让水成为你一天的首选饮料。

4. Eat whole grains

吃全谷物

Whole grains slow down the digestive process and burn more slowly than refined or processed foods, providing energy over a longer period of time. You’ll also get more nutrients since the individual foods will not have lost any ‘original parts’ in the act of the processing. Choose whole grains such as steel-cut oats, millet, barley, brown rice, quinoa, whole wheat, and buckwheat.

全谷物比精制或加工过的食物更能减缓消化和燃烧，提供更长时间的能量。你也会得到更多的营养，因为单个的食物在加工过程中不会失去任何“原始成分”。选择全谷物，如钢切燕麦、小米、大麦、糙米、藜麦、全麦和荞麦。

5. Balance your food intake

平衡饮食

“Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” By properly balancing your daily food intake, you will ensure optimal energy throughout the day. A hearty, energizing breakfast that includes low-glycemic carbs and healthy fats gives you the fuel to start the day. As your metabolism slows before bedtime, it’s important to eat less. Be sure to eat healthy snacks throughout the day to maintain energy, such as raw nuts, seeds, and fruit.

“早餐要吃得像国王，午餐要吃得像王子，晚餐要吃得像乞丐。”通过适当地平衡你每天的食物摄入，你将确保一整天都有最佳的能量。一份包含低糖碳水化合物和健康脂肪的丰盛、充满活力的早餐为你开启新的一天提供燃料。睡觉前，你的新陈代谢会变慢，所以少吃一点很重要。确保每天吃一些健康的零食来保持能量，比如生的坚果、种子和水果。