How to take care of our diet and improve our performance?

Although the restrictions are becoming more flexible, the possibility of returning in person to the offices or study centers is still remote. Thus, our home continues to adapt to our activities at a distance. If we want to perform adequately at work or studies, it is important to have a good nutritional state and optimal health. To achieve this, it is essential to eat correctly, do physical activity, take active breaks and take care that our emotional state is stable. It is precisely the foods that we consume that will provide us with the proper nutrients and micronutrients for optimal health.

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Karen Quiroz, director of the School of Nutrition and Food Techniques of the Le Cordon Bleu University, notes the following: “Now that we are working and studying remotely, it is important to have a balanced diet and take into account how we distribute our food plate. This should have half the plate of plant foods such as vegetables and fruits, the other quarter of carbohydrates source of fiber such as whole foods and beans as energy intake avoid refined ones and the other part of proteins that meats, dairy give us and eggs “, he maintains.

The nutritionist also points out that people should always consume proteins present in red meat and fish, a source of proteins of high biological value and eggs that give us omega 3 such as DHA, related to a greater learning capacity, and choline that they act on neurotransmitters. Also, they are easily digestible. On the other hand, avoid refined ones such as white flour and its derivatives, instead we opt for whole wheat bread, noodles and brown rice and wheat bran since these are slow absorption and allow us to have glucose (energy) available for more weather.

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What other super foods can we consume to improve our performance? Karen Quiroz points out some that we must take into account:

  • Egg: A person can eat up to one egg a day and thus obtain sufficient amounts of Choline (a B Complex vitamin), which will help us in memory processes. Let’s not demonize the yolk of the egg, thinking that it will raise our cholesterol. Eating one a day is enough.
  • C vitamin: This vitamin helps us reduce cortisol peaks, which rise when we are emotionally charged, whether due to work or studies. By consuming them it will help us to feel more active, more dynamic, less apathetic and down. We find it in citrus foods such as camu camu, kiwi, aguaje, orange, lemons and passion fruit. It is preferable to consume them chopped, well washed and fresh, since, when juiced, they raise its glycemic index.
  • Complex B: We must also highlight foods with this complex, which are directly related to the central nervous system, avoiding emotional fatigue, apathy, strengthening memory, concentration and good irrigation. We find it in all dark green vegetables, whole foods, dairy, and lean meats.
  • Magnesium: This is another one of the nutrients that the body needs to stay healthy. In addition, it helps us in mental processes and the balance of neurotic neuronal energy. We can find it mainly in dried fruits, the latter increase concentration and memory.
  • Football: This mineral helps reduce stress and mental fatigue as it acts on nerve impulses.

An aspect that also plays a fundamental role in our health is physical exercise, since it will give us a feeling of health and well-being, in addition to reducing stress, improving our mood and improving our work and academic performance. According to World Health Organization (WHO), thirty minutes of exercise a day is enough to keep us healthy.


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