某些食物可以给你一个能量提升吗？

How do certain foods affect your energy levels?

你需要知道的第一件事是所有食物都以其形式为您提供精力calories那which are a measure of energy.

一个卡路里测量将1克水的温度升高1度摄氏度所需的能量量（ 1 ).

That said, not all foods affect your energy levels the same way.

在三种MeCronuriver中，与蛋白质和脂肪相比，碳水化合物提供更快的能源，因为它们是您身体的首选能源来源（ 2 ).

Nevertheless,碳水化合物are categorized as simple and complex, as well as having a high or low glycemic index (GI). And once again, they affect your energy levels differently.

简单的与复杂碳水化合物

Simple carbscomprise either one or two sugar molecules, and they’re known as either monosaccharides and disaccharides, respectively. Because their structure is so small, they’re easier to digest and thus easily used for energy.

However, their fast digestion rate means that they cause a rapid rise in your blood sugar levels — and consequently your energy levels — which is usually followed by a crash that may leave you feeling sluggish ( 2 ).

Some examples of simple carbs you might want to limit to avoid such an effect include white bread, breakfast cereals, candy, fruit juice, and processed or refined grains with added sugars.

On the contrary,复杂的碳水化合物comprise three or more sugar molecules and are known as oligosaccharides and polysaccharides ( 2 ).

由于它们的结构更复杂并且它们通常富含纤维，因此它们需要更长的消化，从而逐渐增加血糖水平（ 2 ).

This means that complex carbs provide you with a steady supply of energy throughout the day.

Examples of complex-carb food sources you could try to include in your diet include unrefined whole grains, oats, legumes, and starches.

Glycemic index

Another way to determine how carbs may affect your energy levels is through their血糖生成指数那which tells you how a carb-containing food may affect your blood sugar levels ( 3. ).

含有高GI的食物往往飙升，然后崩溃你的血糖水平，就像简单的碳水化合物一样。相比之下，尚未知道具有低Gi样复杂碳水化合物的食物 - 难以造成血糖水平的突然变化（ 3. ).

研究表明high GI diets, which are high in sugars and low in fiber, are associated with reduced alertness and increased sleepiness ( 4. ).

The GI of foods may be especially relevant in the case of whole fruit and dairy.

Structurally, the carbs in fruit and dairy — fructose and lactose, respectively — are simple. Yet, they’re both nutrient rich, low GI foods that may provide a quick energy source without sacrificing your diet quality ( 2 那 5. ).

尽管如此，请记住水果汁and flavored dairy products tend to have added sugars, and therefore a high GI.

Summary

Carbs provide a faster energy source compared with proteins and fats. Simple or high GI carbs tend to spike and then crash your energy levels. Complex or low GI carbs ensure a steady energy supply throughout the day.

含咖啡因食品怎么样？

Caffeine是世界上最广泛消耗的兴奋剂。虽然它有很多好处和用途，但它主要是寻求帮助打击疲劳和嗜睡（ 6. ).

含咖啡因的食品和饮料，如咖啡，茶，含咖啡因，能量饮料，抹茶，巧克力，瓜州和yerba伴侣也可能有助于减少疲劳的症状，提高警觉性和警惕性（ 7. ).

This effect is primarily due to caffeine’s effect on your brain, which acts by blocking adenosine receptors, leading to increased releases of dopamine and noradrenaline ( 8. 那 9. ).

腺苷酸是一种化合物,促进睡眠的代用ts, while dopamine and noradrenaline are two chemical substances that stimulate your heart and central nervous system, thus increasing alertness and focus ( 8. 那 9. ).

尽管如此，请注意含咖啡因产品的类型you choose. Some of them, such as energy drinks and caffeinated sodas, tend to be high in added sugars, which may increase the risk of obesity, type 2 diabetes, and heart disease ( 10. ).

Plus, while caffeine intake is generally recognized as safe, some people may experience side effects upon caffeine consumption, with symptoms ranging from mild to severe. Symptoms may include anxiety, restlessness, insomnia, irregular heart rate, and tremors ( 6. ).

Summary

含咖啡因的食品和饮料也可能有助于减少疲劳并改善警觉性。然而，虽然咖啡因通常被认为是安全的，但有些人可能会对严重的副作用感到轻微。

不要忘记运动，水合和睡眠

锻炼，保湿和获得足够的睡眠也是提高能量水平的关键。

旨在满足体育活动建议

研究表明meeting physical activity recommendations与改善的能量和减少的疲劳有关，即使在领导额外的生活方式（ 11. 那 12. ).

事实上，常设作为慢性疲劳综合征的治疗的一部分，其特征在于持久疲劳，关节疼痛，头痛，睡眠问题，浓度差和短期记忆问题的病症（ 13. ).

Current Physical Activity Guidelines for Americans recommend that adults get 150–500 minutes (2.5–5 hours) of moderate intensity aerobic physical activity per week, such as jogging, dancing, swimming, and biking ( 14. ).

If you’re currently physically inactive, consider starting withlower intensity activities并逐渐增加锻炼的频率和持续时间。

Strive to stay properly hydrated

Hydrating properlyduring the day could give you an energy boost and help fight feelings of fatigue.

Not drinking enoughwatermay lead to dehydration. Mild to moderate dehydration may result in difficulty concentrating, headaches, irritability, lethargy, and sleepiness ( 15. 那 16. ).

根据医学院，人们每天需要大约15.5杯（3.7升）水，而女性每天需要11.5杯（2.7升）。但是，您的需求可能根据气候和身体活动水平而变化（ 16. ).

One easy way to stay on top of your hydration status is by monitoring your urine color. A clear or pale color is a good indicator of optimal hydration (17.).

Get ample sleep

睡眠健康deserves the same level of attention as exercise and diet when it comes to energy levels and general health ( 18. ).

Your body needs sleep for energy restoration and conservation. Thus, sleep deprivation caused by inadequate sleep leads to decreased alertness, performance, and an overall deterioration in health ( 18. 那 19. ).

Unfortunately, poor sleep health is a common denominator in today’s overworked and overstimulated society, with roughly a third of Americans sleeping less than the recommended 7 hours for adults ages 18–60 ( 18. 那 20. ).

Adequate sleep will not only improve your energy levels but also potentially your overall health and quality of life.

Summary

保持你的身体活动水平之上,hydration, and sleep will also help reduce tiredness and keep you feeling energized during the day.

The bottom line

虽然所有食物都提供能量，但富含复杂碳水化合物的健康饮食可能是避免全天能源崩溃的最佳方式。

另外，一定要陪伴一个well-balanced dietwith enough exercise, hydration, and ample sleep to improve your energy levels and reduce fatigue.

尽管如此，如果您经历严重或长时间的疲劳，请考虑与医疗保健专业人士交谈。

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