Hello,we’re going to talk about the appetizers and their benefits. But what is appetizers? An appetizer is part of a meal that’s served before the main course. Usually, an appetizer is a small serving of food — just a few bites — meant to be eaten before an entree, and often shared by several people. You can also call an appetizer an appetizers. An appetizer is meant to stimulate your appetite, making you extra hungry for your meal. This is where the word comes from, literally meaning “something to whet the appetite” or “something to appetize.”
Many people do without sugar and other unhealthy foods during Lent. However in the occupation everyday life the discipline gets lost fast. Our tips will help you to stay consistent – without losing your enjoyment. Anyone who starts the day without breakfast, eats unhealthily during work or drinks too little should not be surprised if performance and concentration skills leave something to be desired. The body – and above all the brain – need energy to stay fit throughout the day. Eating and drinking enough and healthy helps to avoid performance lows. The most important source of energy for the brain is sugar – more precisely: glucose. The energy requirement of the brain cannot be guaranteed by splitting fats or other energy sources. For this reason, it is desirable to keep the blood sugar level as high as possible.
Energy for the brain: with whole grain instead of sugar and fat
Sweetened drinks and sweets against the small hunger are not so well suited as energy suppliers. They do increase the blood sugar level rapidly. But only a short time later the blood sugar values drop again massively, because the body quickly counterregulates. The result is a performance low.
Also the nuts, bars and Snacks particularly as small snacks between meals praised in the advertisement often contain so much sugar that they make faster tired.
High-fat meals also lead to fatigue. In addition, too much fat (especially in the form of unsaturated fatty acids) is considered unhealthy. It is therefore advisable to pay attention to the intake and quality of fat. A lot of bad fat can be found, for example, in pizza, French fries with mayonnaise, chips, certain types of sausage (such as liver sausage, salami) or croissants.
Wholemeal, on the other hand, is a good choice: Wholemeal food causes blood sugar levels to rise slowly and steadily. Thus, the sugar concentration in the blood is sufficiently high over a longer period of time – and the brain remains at maximum capacity for longer.
This is what healthy diversity looks like
If you eat a balanced and varied diet, your body will get everything it needs. The three most important building blocks for a healthy and wholesome meal are:
- Fruit and vegetables: They contain vitamins, minerals and other plant substances that are beneficial to health.
- Whole grain products: They provide vitamins and carbohydrates, saturate and stimulate digestion.
- Dairy products: They supply the body with protein, calcium and vitamin B2, among other things.
Whole meals help you to get fit and active throughout the day. Fruit and vegetables, dairy products or wholemeal snacks are also ideal as snacks. They are full of important ingredients and provide quickly available energy.
Preparing healthy food at home – very simple:
- For example, if you want to take a sandwich with you during your breaks, choose a wholemeal bread and cover it with quark or lean cheeses and freshen it up with tomato or cucumber slices.
- Then pack a few grapes, an apple or other fruit for dessert.
- For snacking in between, cut vegetables (such as carrots, peppers or kohlrabi) are suitable.
- For a change it can also be some student food: The nuts contain valuable minerals, fiber and omega-3 fatty acids, which support the brain performance.
How much may it be?
It doesn’t matter whether you spread your food over three main meals (breakfast, lunch and dinner) or several smaller meals a day. If a larger lunch with your colleagues or an elaborate dinner at home is important to you, that’s fine as long as your daily intake of nutrients and energy meets your needs. In other words, the more meals you eat, the smaller the individual portions should be.
Don’t forget to drink!
In order to maintain performance throughout the working day, sufficient fluid is also important. Lack of fluid can quickly lead to fatigue, concentration difficulties or headaches. It should be at least one and a half liters throughout the day – on hot days it should be considerably more. Sugar-free drinks are best.
Coffee also improves the fluid balance. In general, however, it is advisable to drink only moderate amounts of stimulants such as coffee or black tea. Up to four cups of coffee a day are perfectly okay.