What to do if you get tired easily

Many white-collar workers often find themselves easily fatigued at work, which has a great impact on their work. Therefore, you need to improve your fatigue problem in time. Of course, you can adjust it through some diet, and the effect of adjusting fatigue is very good. Dietary regulation of fatigue is very important, so what should we do if we are easily fatigued?

1. A balanced diet is key

A balanced diet must be varied to avoid physical weakness caused by malnutrition. The following rules should be followed: one piece of fruit at each meal and two vegetables a day; eat starchy foods, but not in excess; meat, fish or eggs once a day; and finally, dairy products are essential at every meal.

2. Supplement sugar and carbohydrates appropriately

As the most basic nutrients, sugar and carbohydrates are the main sources of physical energy. The functioning of all human organs, especially the brain, requires the consumption of sugar. every day. 50%-55% of physical energy replenishment depends on sugar. The most advantageous are complex carbohydrates, as they are not consumed quickly by the body and can provide energy for a long time. The following foods are rich in complex sugars: pasta, rice, bread, dried vegetables, etc. However, it is not necessary to consume it with every meal, once a day is enough.

3. Biscuits, provide energy

The main ingredient of biscuits is wheat, and the energy provided by biscuits comes from their carbohydrate content. At breakfast, the energy provided by ordinary biscuits, butter biscuits or biscuits specially prepared for breakfast can ensure that people are energetic until lunch. If you eat a piece of fruit, an egg and drink a glass of milk, it will be a complete and energy-filled breakfast that will ensure you are full of energy all morning. An afternoon snack of a few cookies and a drink can keep you motivated until the end of the day.

4. Milk is important

It is best to have at least one dairy product with each meal. Milk is rich in calcium, which is an important element for strong bones. When you suffer from insomnia, drink a glass of warm milk: the tryptophan in milk can promote the formation of 5-hydroxytryptamine, which helps the brain regulate sleep.

You must also get regular rest at ordinary times. Office workers should get at least 9 hours of sleep a day, so that they can improve their fatigue the next day. You can also eat more walnuts in your daily life. Walnuts have the effect of nourishing the kidneys and benefiting the brain. Eating them regularly is also very beneficial for our brain's rest!