What to eat when you are prone to fatigue in summer

　　Food 1: Supplementing sugar and carbohydrates

　　As the most basic nutrients, sugar and carbohydrates are the main sources of physical energy. The operation of all human organs, especially the brain, requires the consumption of sugar. every day. 50%-55% of physical energy supplements rely on sugar. The most beneficial thing is complex sugar, because it will not be consumed by the body quickly and can replenish energy for a long time. The following foods are rich in complex sugars: pasta, rice, bread, dried vegetables... However, it is not necessary to eat them at every meal, once a day is enough.

　　Food 2: Biscuits, provide energy

　　The main ingredient of biscuits is wheat, and the energy provided by biscuits comes from its carbohydrate content. For breakfast, regular biscuits, butter biscuits or biscuits specially designed for breakfast provide energy to ensure that people are full of energy until lunch. If you eat another fruit, a egg , drink a glass of milk, it is a complete and energy-rich breakfast, ensuring that you are energetic all morning. An afternoon snack of a few cookies and a drink can keep you motivated until the end of the day.

　　Food 3: Don’t forget vitamin C

　　The anti-fatigue effects of vitamin C are well known. Additionally, it helps strengthen immune function (fighting against viral invasion). Kiwis, citrus fruits (such as oranges, lemons, grapefruits), red fruits (such as strawberries, raspberries), and colorful vegetables (such as cabbage, tomatoes, green peppers, etc.) all contain a large amount of vitamin C.

　　Food 4: Fruit, provides vitamins

　　The brain requires a variety of vitamins and minerals to function properly. B vitamins and vitamin C are particularly important for maintaining the body's mental and physical strength. Folic acid is important for human growth and development as well as nerve Vitamins that are indispensable for system operation and help improve learning ability and memory. Green leafy vegetables (such as lettuce, wild endive, spinach, etc.), melons and strawberries contain the highest amounts of folic acid. Vitamin C helps keep cognitive activities (memory and learning) running efficiently. Vegetables and fruits with high vitamin C content include guava, parsley, bell pepper, kiwi, strawberry and orange. So make sure to eat 1 to 2 fruits and 500 grams of vegetables every day.

　　Food 5: Dietary balance is key

　　A balanced diet must be varied to avoid physical weakness caused by malnutrition. The following rules need to be followed: one fruit per meal; vegetables (raw and cooked) twice a day; eat foods containing starch, but not in excess (bread, pasta, rice, dried vegetables, preferably coarse, because it contains a lot of fiber, vitamins and mineral salts); meat, fish or eggs once a day; and finally, dairy products that are essential for every meal (such as yogurt, cheese, dairy snacks, etc.). - -