“What nutrients are effective for recovering from fatigue?”: Incorporate them into your daily menu
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This time's theme is "What nutrients are effective for recovering from fatigue? Let's incorporate them into our daily menu."
Introduction:
Women in their 30s and people around 40 who lead busy lives tend to feel fatigued while being busy with work, housework, and raising children.
Adequate sleep and rest are important for recovering from fatigue, but intake of nutrients in daily meals is also extremely important.
However, sometimes it's difficult to cook for yourself, and eating out or eating at convenience stores tends to increase.
Even on such a busy day, you can support a simple yet healthy lifestyle by considering a menu that efficiently incorporates nutrients that are effective in recovering from fatigue!
What nutrients are necessary for recovering from fatigue?
The following nutrients are especially recommended for recovering from fatigue.
1. Vitamin B group:
Vitamin B group, which is essential for energy production, has the effect of refreshing a tired body.
In addition, vitamin B1 helps metabolize carbohydrates, so it is a nutrient that you especially want to take when you are feeling tired.
Vitamin B6 is involved in protein metabolism and is even more effective in recovering from fatigue when combined with vitamin B12.
2. Iron:
Iron helps transport oxygen through the body, so iron deficiency can increase fatigue.
Women are particularly prone to iron deficiency, so they need to be conscious of their intake.
3. Vitamin C:
Vitamin C is effective not only for recovering from fatigue, but also for reducing stress and improving immunity.
It also promotes iron absorption, so taking both together can have a synergistic effect.
4. Magnesium:
Magnesium, which relieves muscle tension and promotes mental and physical relaxation, is also essential for recovering from fatigue.
It can be said to be an especially important nutrient for modern people who are prone to stress.
5. Protein:
Proteins that make up muscles and internal organs are essential for body repair.
Glutamine, a type of amino acid, is useful for recovering from fatigue and improving immunity, so it is important to consume a well-balanced protein intake.
Here are some examples of menus that include these nutrients.
Menu containing B vitamins:
Breakfast: Sandwich with tuna and avocado on whole wheat bread, yogurt
Lunch: Multi-grain rice balls, natto, miso soup (with tofu and wakame)
Dinner: Grilled salmon, komatsuna and bean sprouts, and fried egg
Menu to intake iron:
Breakfast: Sauteed spinach and rice topped with a soft-boiled egg, mandarin oranges
Lunch: Iron-fortified liver and vegetable stir-fry, brown rice
Dinner: Beef stew made with lean meat, whole wheat rolls
Menu rich in vitamin C:
Breakfast: Fruit smoothie, hot oat cereal
Lunch: Chicken breast and paprika salad, brown rice
Dinner: Seafood chili sauce, white rice, spinach ohitashi
Magnesium-rich diet:
Breakfast: Banana and almond, green smoothie
Lunch: Seaweed salad, grilled fish, brown rice
Dinner: Chikuzenni, Hijiki stew
A meal with plenty of protein:
Breakfast: Greek yogurt topped with nuts, whole grain toast
Lunch: Tofu burger, quinoa salad
Night snack: Teriyaki chicken thigh, marinated mushrooms, mixed grain rice
When you want to easily incorporate:
When it's difficult to cook for yourself, choose wisely from prepared foods at the supermarket.
Choose from brown rice rice balls rich in B vitamins, komatsuna ohitashi rich in iron, and protein-rich chicken teriyaki.
You can also supplement your vitamins and minerals with convenience store salads, but be careful with the dressing.
When eating out, choose a well-balanced set meal and actively consume vegetables and fish.
summary:
By incorporating nutrients that are effective in recovering from fatigue into your daily menu, you can survive your busy days with energy.
Make sure to maintain a healthy diet while maintaining a good balance between cooking at home, eating out, and eating at convenience stores, depending on the situation.
And above all, it's important to enjoy your meal.
When you feel tired, let's recharge your energy with an exciting and delicious meal that is kind to your body!
