The Secret to Explosive Energy – Dietary Edition

Each job expert, after lunch, do you feel tired?

I believe many of you will answer affirmatively. So, what causes fatigue? Is it because you eat too much?

Scientific research shows,Fatigue is caused by the fact that after we eat food, the sugar enters our body and stimulates the release of insulin, insulin secretion will promote protein synthesis, thus leading to the generation of tyrosine, and finally generate a large amount of melatonin.

Melatonin is the hormone that makes you feel sleepy, causing drowsiness (the main ingredient of Brain-Gold).

Scientific dietary habits are the key to maintaining sufficient energy and not feeling tired.The first key!

There is a saying,'Eat what you get'

You are what you eat.

Gym enthusiasts all understand, good figure, seven parts eat, three parts exercise.

So, we must make a firm determination, be resolute, and understand how to eat properly.

Here, we will share Mr. Yang Xing's 'Seven Principles of Energy Diet'

One, eat less high GI foods

First, let's introduce a term: 'Glycemic Index'(abbreviated GI value), which reflects how quickly different foods cause glucose to rise in the human body – it is the body's response to glucose generation after eating. High GI value foods, when eaten, cause glucose to rise very quickly, leading to rapid insulin secretion, and thus generating melatonin.

Low GI value foods, when eaten, cause glucose to rise slowly, and are not easily fatigued.

Let's take a look at the GI values of common foods:

The table is self-evident, so we want to have good energy, we need to develop the habit of eating, the first habit is to eat less high GI foods.

Two, change three meals into five meals

When do you feel most tired?

Have you found that you feel particularly tired around 4 pm?

This involves another concept: 'blood glucose valley'

No matter how much you eat, the average glucose level in your body needs to reach a low point every three hours. At this time, we need to replenish energy promptly.

You will see that many companies arrange afternoon tea at 3:30, which has a scientific basis.

So, how much should the extra two meals be?

It's better to just fill up a little.

Regarding what to eat, Mr. Yang Xing recommends

Fruits, nuts and yogurt.1, Fruits

2, Nuts

Job colleagues, now more and more people like to buy small bags of nuts, buy no problem, but you must look at the ingredient list, because there are pits: many nuts have salt and sugar, we try to choose low-sugar original flavors.

3, Yogurt

This point is especially important to emphasize.

We've been drinking yogurt since childhood, there are also many pits: 99% of yogurt on the market does not meet the low-sugar requirements, and the sugar content is generally over-standardized.

Here we recommend choosing 0-sugar yogurt, and the carbohydrates should not exceed 4%.

The product is rare, Guangming Real Yogurt is a good choice.

Buy it and drink it, you feel the taste is wrong – the taste is wrong, that's right,

The taste of yogurt on the market is actually not yogurt taste, but the taste of sugar.

Three, one, one, one principleHow much should you eat at each meal? Give a simple principle: one palm of protein, one handful of vegetables, one fist of staple foods

Protein, 2-3 grams is enough, note that one palm does not include fingers.

Four, Rainbow Principle

First, let's clarify one thing, potatoes, lotus roots and other starchy vegetables cannot be called vegetables, they should be classified as staple foods.

The Rainbow Principle is very simple,

Eat a rainbow!

Come, let's draw a rainbow with you on the left, and a dragon on your right. Vegetables should be as diverse as possible,

Five, eat seven parts fullEighty-year-old Zhong Nanshan, full of spirit, he said:

If you want to maintain your health, three parts hunger and cold; if you want to be healthy, don't eat too full.

When eating, you must not be full, when you feel a little full, it is actually nine parts full – even if you stop, you will not be hungry.Seven parts full, roughly reaching the point where you can eat or not eat – even if you stop, you won't be hungry.

Six, cook vegetables first, then meat, then rice

If the above five points cannot be done, then you must do the next thing:

Don't change anything, just change the order of eating.

Research shows that changing the order of eating the same food can affect the impact on blood glucose.

The correct order is: vegetables, protein, staple foods – finally eat rice.

This is because protein and vegetables have a high density, so eating them will make you feel full, which can reduce the desire to eat rice.

Seven, chew slowlyNutrition science has '

French Paradox'

: The French have the lowest obesity rate in the world, and are considered the thinnest people.

But take a look closely, they eat a lot of high-fat, high-sugar food, which doesn't fit our 'one, one, one principle'.

French people have a characteristic: slow, data shows that French people's meal time is much longer than that of the United States and many other countries.

The reason is that the brain needs to produce the feeling of 'fullness', which takes about 15-20 minutes.If you eat too quickly, you will feel full before you have eaten 10 minutes…So you need to eat slowly.

I have a colleague who chews every chopstick 30 times, no matter what.

He is often full after eating very little food, and he is still very fit.

In summary

How to keep yourself energetic? Today we have given Mr. Yang Xing's professional advice on energy diet. Next time, we will share the second key point:

How to have good sleep.

Welcome everyone to sit at the board.

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