A fresh start to the day ensures that the whole day goes smoothly. You can be healthier and more energetic by changing our routines. Nutrition Consultant Yasemin Özen İpek gave advice for those who want to start the day in a healthy way:
- get up at the same time every day
- Do not snooze the alarm. Procrastination is the beginning of increasing fatigue, short sleeps are tiring because they are not deep.
- Starting the day by drinking water is to fill your cells with your life energy. However, do not forget to shake the water before drinking it, let the sleeping minerals wake up, revive, and do not forget that there is life in moving water.
- If there is a sleep problem, it is important that your room is dark at night, you should stay away from the blue screen for 30 minutes before sleep, so that your brain needs to stay away from that light and radiation and stay calm during the transition to sleep.
- Create a quiet space for 2 minutes every day. Just 2 minutes away from the phone, the TV, close your eyes and listen to the sound of silence, it will be a delicious detox for your brain.
In addition to these, the foods you will benefit from to start the day energetically and continue;
As soon as you wake up, add 1 slice of lemon, 2 cloves and 1 teaspoon of fresh ginger to 1-2 glasses of boiled water. Accelerate your metabolism for a warm
WHOLE GRAINS AND OATS
It balances your blood sugar throughout the day with its complex carbohydrate and fiber content. Contains zinc and B vitamins. Whole grains are also a source of antioxidant vitamin E. In your breakfast; You can also consume bread, oatmeal, wheat germ from whole wheat flour. You can choose gluten-free ones and prevent them if you have gluten sensitivity.
KINOA
It is high in carbohydrate source and protein content. It is rich in magnesium and is a source of complex carbohydrates and fiber that you can consume for breakfast or with a salad for lunch for those who feel tired all day long.
RAW ALMOND
As a source of vegetable protein, almonds are rich in unsaturated fatty acids. As a snack or for breakfast, 10 raw almonds increase the feeling of satiety, give energy and improve cognitive performance. It contains; Thanks to phosphorus, calcium, iron, potassium, magnesium, zinc, vitamins A, B, C and E, it is possible to feel like you have started the day by taking a multivitamin.
VITAMIN C TANK FRUITS
Grapefruit, orange, tangerine, strawberry, kiwi, blueberry fruits are a complete vitamin C store.
Vitamin C reduces the harmful effects of stress by increasing the antioxidant capacity of the body. By consuming vegetables and fruits rich in antioxidants and vitamin C in your morning breakfast, you will start the day fresh. In addition, your breakfast turns into an energy bomb with tomatoes, all greens, capia and green pepper.