La fatigue en hiver se ressent plus qu’en été car le corps brûle plus de calories. Il est donc nécessaire de penser à son alimentation pour vous procurer l’énergie nécessaire pour survivre à la journée. Les nutriments nécessaires comme les glucides, les protéines ou bien les lipides fournissent le corps en calories, ce sont les principales sources d’énergie ! Voici quelques conseils à suivre pour booster votre énergie pendant l’hiver.
1) Le petit déjeuner
Pour bien commencer la journée, le petit déjeuner est un repas essentiel car celui-ci vous procure le plein d’énergie dont vous avez besoin après le jeûne de la nuit. En effet, manger le matin permet d’être en forme pendant la journée, parce que le corps consomme constamment de l’énergie, surtout votre cerveau ! Prendre son petit déjeuner aide les petits comme les grands à bien se concentrer, à être plus créatifs… Que votre petit déjeuner soit grand en sources d’énergie !
2) La bonne dose de fer
Pour bien produire de l’hémoglobine, la principale composante des globules rouges, votre corps a besoin de fer ! L’hémoglobine sert à transporter de l’oxygène aux cellules, celles-ci l’utilisent pour produire l’énergie nécessaire à l’organisme pour exécuter les fonctions métaboliques clés. En cas de manque en fer, l’oxygène ne circule pas assez et on commence à sentir la fatigue qui s’installe, ce qui rend la concentration difficile. Pour s’approvisionner en fer, privilégiez des aliments comme par exemple la viande rouge, les œufs, le poisson et les fruits de mer, les fruits secs, les oléagineux… A vous de faire le plein en énergie !
3) Les glucides complexes
Les glucides complexes sont meilleurs car ils sont digérés lentement pour vous procurer de l’énergie même des heures après leur consommation ! Les meilleures sources de glucides complexes sont les céréales, les fruits, les légumes secs… Vous pouvez également consommer du sucre simple que vous trouverez dans les produits sucrés, mais c’est moins bon pour votre santé. Faites le plein de carburant !
4) Une bonne hydratation
Il faut boire au minimum un litre et demi de liquides pour s’hydrater pendant la journée, et davantage en cas d’activités physiques ! L’eau est en effet un régulateur de température, un transporteur d’aliments… La déshydratation peut provoquer ces sentiments de fatigue, vous devez donc boire des liquides de manière régulière, eau, jus, tisanes… sans oublier les aliments riches en eau comme les fruits et légumes ! Sachez que l’hydratation est la clé de votre bien-être !
5) Les collations
Pour s’assurer l’apport constant de glucose, pensez à entrecouper la journée de collations et repas légers ! Ces petites pauses entre les repas vont vous fournir l’énergie dont vous avez besoin, vous pouvez consommer ce dont vous avez envie, tant que vous n’avez pas trop manger pendant le repas principal. Prenez un goûter de votre choix, fromage, pain grillé, sandwich, yaourt, fruits, crudités… Ne ratez jamais l’occasion de craquer pour une collation !
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