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The beginning of the spring marks profound changes in our organism. The circadian rhythms that regulate the sleep / wake processes, with the increasing hours of light, change and it is for this reason that during the month of April you may feel more tired and sleepy than usual. It is no coincidence that they say “April, sweet sleep”.
“Because, if it is true that the hands go back one hour – explains the dr. Corrado Pierantoni, specialist in endocrinology and metabolic diseases and clinical nutritionist in Lanciano (Ch) – the body continues to move forward with the ‘clock’ of the sun ”. And here the classic symptoms appear, to which it is added very often insomnia. “But be careful – warns the endocrinologist – a lack of sleep during the night causes the production of ghrelin, a hormone that stimulates the craving for sweets and carbohydrates, thus contributing to the risk of weight gain “. A condition definitely to be avoided.
But the solution exists. And it is to bring to the table special foods and micronutrients that can help us face the day with energy and let us rest better the night, in order to leave recharged.
The substances to bring to the table
A help from magnesium
The magnesium it represents the fourth most important ion in the human organism and the second, after potassium, inside the cells. A truly essential mineral as it performs numerous functions: it is in fact essential for the synthesis of proteins, lipids (fat), nucleic acids and for glucose metabolism, with functions that affect the cardiovascular system and diabetes.
But it is known above all as the “energy mineral“. And with good reason, because it enters practically all vital biochemical processes, particularly in the production of cellular energy. Not surprisingly, its deficiency can cause fatigue, drops in concentration and mood and drowsiness.
Magnesium is present in almost all foods, but the foods that contain the most are i oil seeds (especially pistachios), cocoa in powder, rice integral and milk of cow.
On the table, green light also to radicchio, very rich in carotenes and folic acid, but also in magnesium.
The importance of iron
Other foods useful for bringing energy to the kitchen are those rich in iron. An eventual anemia due to a deficiency of this mineral it can easily cause fatigue. The foods that contain it in high doses are those of animal origin, such as red and white meat, which are also sources of noble proteins of high biological value: that is, they contain all nine essential amino acids that man is unable to synthesize and which must be taken through the diet.
Other sources of this micronutrient are i legumes and green leafy vegetables. However, it must be remembered that the iron present in foods of plant origin is more difficult to absorb than in foods of animal origin; for this reason it is good to take them together with foods they contain C vitamin, micronutrient that increases the bioavailability of iron. The ideal combinations? A steak with salad topped with lemon juice, bresaola with rocket and lemon, a chicken breast with chard and grapefruit. Green light also at strawberries: in addition to containing vitamin C, they are among the richest fruits in iron.
Vitamins of group B
They are among the most useful vitamins to deal with the loss of fatigue. In particular, the vitamin B1 is present in Whole grains, in wheat germ, pork, liver, legumes and nuts. There vitamin B6 it is found in wheat germ, liver, meat, fish, whole grains, potatoes, avocados, bananas and legumes. There vitamin B9 (also called folic acid) is contained in abundance in green leafy vegetables. The B12 it is instead present in meats, dairy products and molluscs.
Omega 3
They are believed to be the most brain-friendly fats. They are divided into omega 3 fatty acids short-chain, called ALA (Alpha Linolenic Acid) typical of us walnuts, linseed and chia and long-chain EPA and DHA, mainly present in salmon, in trout and blue fish. To a lesser extent also in algae.
The food day
“The human body – explains Dr. Pierantoni – is a great biochemical formula and everything we take during the day causes the body to secrete hormones which can give us an extra ‘push’ when we need it, for example during working hours, or we can relax. It is therefore advisable to review the time at which meals are consumed and above all to eat at a rhythm: that is to have at least 5 daily contacts with food, approximately every 2-3 hours in order to keep the levels of glycemia and avoid overproduction of insulin. To do this, it is essential to choose the right time to consume nutrients, especially carbohydrates and proteins “.
Raise your hand if, after a hearty lunch based on pasta, did not suffer the classic fall asleep after a meal. “The blame for this lack of energy derives from the consumption of foods containing carbohydrates, perhaps after several hours of fasting, which cause the glycemia causing the body to produce insulin, the post-meal hormone responsible for post-prandial tiredness and fatigue “, says the nutritionist, who also recommends:” Rule number 1, therefore, is to make snacks between meals in order to keep blood sugar constant throughout the day.
At lunch, which is when we should be more focused, green light at proteins, accompanied by seasonal vegetables and a slice of bread or, to replace this, a small portion of whole grains or potatoes.
At dinnerinstead, we can indulge in a dish based on carbohydrates (a choice of pasta, rice, cereals, legumes and potatoes), always accompanied by seasonal vegetables. This will also help us to rest better ”.
Energy and physical activity
“And let’s not forget to move – concludes the expert – because physical exercise induces the body to release a series of neurotransmitters, first of all the famous ones endorphins, also called the hormones of well-being, with enormous benefits on mood, concentration and energy ”.
MONDAY
BREAKFAST: Green tea or coffee 1 low-fat white yogurt HD (lactose-free); 1 small cup of strawberries 1 tablespoon of rolled oats
MORNING SNACK: 1 seasonal fruit
LUNCH: Swordfish Al Salmoriglio; 2 steamed potatoes; chard boiled with oil and lemon
AFTERNOON SNACK: 1 seasonal fruit; 1 cup of green tea
DINNER: Valerian salad; brown rice with tuna, lemon and zucchini
AFTER DINNER: 1 herbal tea
TUESDAY
BREAKFAST: Green tea or coffee 1 glass of oat milk and 1 slice of toast with 1 teaspoon of extra virgin olive oil
MORNING SNACK: 1 seasonal fruit
LUNCH: Chicken curry with 1 tablespoon of black lentils and croutons
SNACK AFTERNOON: 1 seasonal fruit; 3 walnuts
DINNER: Lettuce salad; tagliatelle with artichokes with grated lemon zest
AFTER DINNER: 1 seasonal fruit
WEDNESDAY
BREAKFAST: Green tea or coffee; 1 low-fat white yogurt HD (lactose-free); 2 wholemeal rusks with a veil of honey
MORNING SNACK: 1 seasonal fruit
LUNCH: Radicchio salad; scrambled eggs with asparagus; 1 slice of toast
AFTERNOON SNACK: 1 seasonal fruit; 20 g of 80% dark chocolate
DINNER: Mixed salad; couscous salad with carrots, fennel, broccoli florets and oil seeds
AFTER DINNER: 1 herbal tea
THURSDAY
BREAKFAST: Green tea or coffee; 1 yogurt; 1 slice of toast with 1 teaspoon of extra virgin olive oil
MORNING SNACK: 1 seasonal fruit
LUNCH: Lettuce salad croutons with goat cheese mousse and mint and diced zucchini cooked in a pan with red Tropea onion
AFTERNOON SNACK: 1 seasonal fruit; 1 tablespoon of unsalted peanuts
DINNER: Cherry tomato salad; cannellini bean hummus with vegetables in pinzimonio
AFTER DINNER: 1 herbal tea
FRIDAY
BREAKFAST: Green tea or coffee; 1 glass of almond milk (or HD milk); 3 dry biscuits
MORNING SNACK: 1 seasonal fruit
LUNCH: Salmon with citrus fruits; steamed spinach; 1 slice of toasted wholemeal bread
AFTERNOON SNACK: 1 seasonal fruit; 1 cup of green tea
DINNER: Lettuce, apple and hazelnut salad; risotto with asparagus
AFTER DINNER: 1 herbal tea
SATURDAY
BREAKFAST: Green tea or coffee; 1 omelette consisting of 2 egg whites and 1 yolk; 1 slice of toast
MORNING SNACK: 1 seasonal fruit
LUNCH: Grilled veal steak; Pumpkin In Batter flowers; 1 slice of toasted wholemeal bread
AFTERNOON SNACK: 1 seasonal fruit; 5 almonds
DINNER: Mixed salad; bean and pea soup
AFTER DINNER: 1 seasonal fruit
SUNDAY
BREAKFAST: Green tea or coffee; 1 portion of fresh ricotta; 1 slice of toast
MORNING SNACK: 1 seasonal fruit
LUNCH: Mixed salad; turbot with potatoes
AFTERNOON SNACK: 1 mixed centrifuged; 20 g of 80% dark chocolate
DINNER: Radicchio and rocket salad; noodle soup with lentils
AFTER DINNER: 1 herbal tea
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