Just up and already tired. Every morning, the observation is the same. The key to its cure may lie, among other things, in the contents of the morning plate. Display.
If one agrees that waking up is rarely smooth and painless, some are still more difficult than others and it happens that you already feel tired as soon as you get out of bed. , without power. If the sensation stems from many factors, the contents of breakfast can remedy the situation. Jeremy Gorski (1), a dietitian who shares his dietary advice on his Instagram account @menthebanane, reminds us: “Food plays a central role in fatigue. Thanks to our metabolism, we are able to convert what we take in – the proteins, lipids and carbohydrates present in food – into energy.”
To do well, and in addition to making sure you have these three nutrients on your plate, you must make sure to eat in the morning “foods rich in tyrosine (such as eggs, bananas, salmon and cottage cheese), which is an amino acid precursor to dopamine, a motivator and Vitality booster”, tells the dietician. Also, tryptophan (found in dairy products, eggs or dark chocolate), and a precursor to serotonin (the happy hormone), is important for “fighting nervous fatigue”. Here are three suggestions for breakfast menus; sweet and savory. For beaks or smoothie lovers.
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Spread a teaspoon of peanut butter, half a banana and a pinch of cinnamon on a slice of toasted bread. “Rich in tryptophan, bananas help fight stress, while the spice helps regulate blood sugar (Blood sugar levels, editor’s note) and thus avoid the hypoglycemic peak”, which will make us hungry, explains Jeremy Gorski. As for the type of bread, it can be white or wholemeal, it does not matter here, since its glycemic index will be reduced thanks to other menu items.
Along with this sweet breakfast, you can also eat Skyr, a yogurt of Icelandic origin that “has the distinction of being rich in protein and calcium while being low in fat,” explains the dietician. Finally, you are free to choose flavored drinks.
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Craving for salty
Add half an avocado and a slice or two of smoked salmon to a slice of toasted bread. Avocados, rich in fiber and phytosterols, increase satiety and fight cholesterol. Smoked salmon contains omega 3, which is useful for concentration and good cardiovascular function. “Its proteins guarantee a feeling of satiety and maintain muscle mass.” However, be careful, choose it carefully because of the possible presence of heavy metals. You can also replace it with an egg, also rich in protein and omega 3.
Finally, the dietician recommends adding pepper or paprika to her toast. “Spices are a mine of antioxidants to fight oxidative stress, but are also essential for flavor and satiety, to give pleasure,” he says.
If you want to change from traditional coffee, you can choose chicory. This drink is rich in prebiotics, which are essential for the good health of the intestinal flora. “95% of serotonin is made in the gut, so it must be well-nourished,” comments the professional.
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A fancy smoothie
Blend a handful of spinach, half a banana, half a mango, a teaspoon of peanut butter and 2 tablespoons of oatmeal in a blender. Finally, add a vegetable drink, and adjust the amount according to the desired texture. These ingredients, in addition to helping to reduce fatigue, “will make the drink much more satisfying than a simple fruit smoothie,” the dietician concludes.
(1) Author of Jeremy Gorski From head to plate – history and advice from a free eaterThe first edition will be published by the middle of May.