"Stanford Anti-Fatigue Method" Part 2: What should you eat to improve fatigue? How to eat?

When reading the book "Stanford Anti-Fatigue Method", I unexpectedly saw a word - brown carbohydrates. I also saw that the author distinguished the staple foods we often eat into "white carbohydrates" and "brown carbohydrates."

After briefly checking the information, it turns out that white carbohydrates usually refer to refined grains. For example: white rice, bread, steamed buns, steamed buns, etc. that we eat daily.

Brown carbohydrates refer to whole grain foods or foods in their natural state, such as whole wheat bread, brown rice or various grains.

Because white carbohydrates have been carefully processed, the dietary fiber, multivitamins and minerals they are rich in have been destroyed or removed, so they contain higher sugar and more calories. Therefore, the author recommends that people who often feel tired or who want to develop an anti-fatigue physique can actively eat brown carbohydrates to obtain more nutrients.

This reminds me of the must-have Laba porridge on the eighth day of the twelfth lunar month every winter, and the eight-treasure porridge that many people like to eat.

It turns out that multigrain porridge like this is a perfect combination of typical white and brown carbohydrates. It not only tastes good and is rich in nutrients, but can also help us relieve fatigue.

When I first started working, there were several foreign technical experts in the unit.

They have a particularly incredible habit, that is, even in the middle of winter, everyone has to eat a large vegetable salad for lunch and dinner.

The master chef in the cafeteria cannot understand this habit.

At that time, when the weather got a little cold, the master chef would often bring out a large pot of steaming egg soup for everyone to drink while it was hot.

At the end, the master chef looked at us drinking happily and never forgot to add: "In such a cold day, wouldn't it be better to eat more hot rice and hot dishes? Kakaka a plate of cold dishes After eating it for a long time, it hurts the stomach."

Many years later, I also got used to eating some vegetable salads. I didn't even cut the clean vegetable leaves, but tore them twice with my hands and then poured them on. Add some oil and vinegar sauce and it's ready to eat.

However, when the weather cools down, I will still remember the master chef’s warning about “stomach irritation” and blanch all the vegetable leaves in boiling water before eating.

In the book "The Stanford Anti-Fatigue Method", the author encourages readers to be "lazy" when eating vegetables, simply cut everything, wash it and eat it directly on the table.

Because vegetables have not been carefully cooked, they retain most of their nutrients and are rich in multiple vitamins and dietary fiber, which can not only promote digestion but also help eliminate physical fatigue.

Of course, if there are people who are worried about "stomach damage" like me, they can just blanch or boil the vegetables until they are cooked just right.

In fact, if our daily protein intake is insufficient and our nutrition cannot keep up, fatigue will be aggravated; too much protein intake will be difficult to digest, which will also aggravate fatigue.

Lean beef, white fish, chicken and other high-quality proteins that make you feel fuller contain some substances that can eliminate fatigue. If you can combine them with high nutrition, high fiber and low sugar in proportion, The "brown staple food" will play a very good role in improving fatigue and restoring status.

Therefore, carbohydrates are not completely prohibited in an anti-fatigue diet. However, we must pay attention to ensuring that we eat more than twice as much protein as carbohydrates every day.

There is a sentence in the book "Stanford Anti-Fatigue Method": The food we eat today may destroy our state tomorrow.

After we master some of the most basic dietary principles, we can start to make more reasonable plans for our daily meals.