Complaining about feeling tired and low energy levels during daylight hours - especially in the month of Ramadan - is a common thing that can be eliminated by getting enough sleep during the night, and integrating energy-enhancing foods into the diet mainly and regularly, taking into account the experts ’recommendation to avoid the diet. Quito, and the Mediterranean diet, as a St. Louis University study found it "the most beneficial for health and energy".
These are suggestions for food and drinks, the presence of which will help in avoiding the feeling of fatigue at the Iftar and Suhoor table.
All fruits and vegetables
According to nutritionists, it is a good idea to fill a third of your plate with fruits and vegetables, provided you exclude sluggish foods.
Nutritionist Helen Bond emphasizes the "power of fruits and vegetables to enhance vitality, raise energy levels, by providing them with vitamins and minerals."
Especially those rich in vitamin "C" (C), the anti-fatigue, for its contribution to improving iron absorption to prevent anemia, its participation in the metabolism of energy release, and its support in maintaining the health of the immune system.
Half a red or green pepper - during the suhoor meal, for example - meets your daily needs of this vitamin (80 milligrams).
Bananas are also an energy booster, not only because they contain natural sugars that release slowly, but also to provide 10% of the daily recommended magnesium and 14% of vitamin B6 (B6), both of which are involved in the release of energy.
Fruits and vegetables help boost vitality and raise energy levels (pixels)
4 toast toast
According to Bond's advice, try eating one of these foods over toast to defeat hunger and fatigue:
1. Liver meat, as all types of it contain high levels of vitamin B12 (B12) and folic acid, which support red blood cells to carry activated oxygen throughout the body.
Eating liver is also important for cognitive function, as it is a great source of zinc, so experts recommend eating it every two weeks to raise energy levels.
2. Cooked beans, because they contain fewer carbohydrates, as one serving (half a can) provides one-fifth of the daily needs of iron that resists fatigue, and one sixth of magnesium, which is important for energy.
3. Sardines, rich in protein important for maintaining energy levels and warding off hunger, full of omega-3 acids important for the formation of brain cells, and rich in iron (provides one-sixth of the daily needs of it).
4. Eggs, research has found that the protein found in eggs helped men who consumed eggs and toast with orange juice in maintaining the stability of energy levels in the body.
Cold noodle salad
According to Bond also, "a cold salad made of boiled noodles and whole grains, contains a complex combination of carbohydrates, and the body digests them slowly." Suhoor
Tuna is a good idea
Specialist Bond confirms that tuna is a great source of protein, as it is a food that "improves the feeling of satiety and helps slow the decline in energy during the day."
Adding that many studies have shown that protein-rich foods contain B vitamins (B), iron and zinc, which "help us make good use of the energy we get from food," which makes eating tuna during the suhoor a good idea.
Tuna improves feelings of fullness and helps slow energy decline during the day (Shutterstock)
Kinds of carbohydrates
Not any carbohydrates, but those that are high in fiber and antioxidants, such as beans, chickpeas, lentils, oats, sweet potatoes and whole wheat bread, these types are what writer and nutritionist Angela Dowden considers that they "directly affect blood glucose levels, and give long-lasting energy." ".
For example, oats in suhoor are one of the low-sugar carbohydrates Dodden recommends, because they "release sugar into the blood at a slower rate, providing energy" better than the refined carbohydrates represented in white bread and ready-made cereals.
A piece of meat
Red meat is the best option at breakfast to increase iron, especially for women who suffer from low levels of iron.
According to the British Nutrition Foundation, "27% of women have a low level of iron, and one in 20 women suffers from anemia caused by low iron stores in the body," which may lead to extreme fatigue, shortness of breath and dizziness.
Although the World Cancer Research Fund recommends giving up all processed meat, it allows the consumption of about 500 grams (3 medium slices) per person, of cooked and unprocessed red meat per week.
The caffeine break
If you are able to sip a cup of strong coffee, and lie down 20 minutes after breakfast, there is a study telling you that this caffeine break "can make a big difference in your alertness, help you overcome lethargy, and stay more energetic until late in the evening."
Kiwi nuts
These are foods that will help you sleep better, as a study found that eating kiwi before bed means 13% longer sleep, and 35% shorter time to sleep.
This is because it is rich in antioxidants and some calming serotonin.
The same applies to nuts, as the National Sleep Foundation says they are full of protein, fiber, iron, essential fats and magnesium, and they are a healthy, energizing and filling snack, and useful for tired people, because they contain melatonin important to regulate the sleep-wake cycle.
Eating kiwi before bed means 13% longer sleep (Getty Images)
water
Fatigue is one of the symptoms of dehydration, as medical research has shown that "dehydration makes you feel tired even when you are lying down, due to the low blood pressure caused by dehydration."
So drinking 6 to 8 cups of fluids a day (preferably water) between Iftar and Suhoor will help you hydrate your body and raise your energy levels.