22 light snacks for vigor and work capacity
For most working people, the issue of snacks is quite acute. Sooner or later, a person has a question: what can you quickly eat between breakfast and lunch or dinner and the moment you leave service in order to get the necessary energy supply, but not overload the body with harmful substances or extra calories? We bring to your attention a list of products that fully meet these requirements.
Apples
They have a low calorie content, are rich in vitamins and minerals that contribute to the surge of strength and increase the tone of the body. No wonder they say that a person who eats at least one apple a day does not need a doctor. In addition, these fruits are convenient to carry around: they are dense enough not to spoil during the day. And in terms of cost, apples are one of the most affordable products (even in the cold season).
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Bananas
It is difficult to imagine a better option for a snack. Bananas contain starchy substances and sugars that serve as a source of energy, as well as potassium, which helps to normalize blood pressure and heart function. In addition, the named fruits contain components that stimulate the body's release of endorphins (the so-called hormones of joy). Bananas are quite high in calories, but one banana will not spoil the figure, but it will help to cheer up and relieve fatigue.
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Red bell pepper
Pepper is rich in vitamins C and A, antioxidants and lycopene. This set of nutrients has a beneficial effect on a person's appearance, and also gives vigor. True, gnawing red pepper in the workplace is not very convenient, but you can cut it in the morning, put it in a container, fill it with a little olive oil and apple cider vinegar and take it to the office. An appetizing salad with a pleasant fresh smell will become a pleasant snack and quickly relieve hunger.
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Hummus
This traditional oriental dish is prepared from boiled chickpea seeds and vegetable oil, adding a variety of ingredients. The result is an extremely nutritious paste that contains a large amount of protein, iron, dietary fiber and healthy unsaturated fats.
As a snack, the dish is convenient in the sense that even a small amount of it is very high in calories. By combining additives (spices, fried vegetables, garlic, sesame seeds, nuts, cocoa, feta cheese, etc.) with each other, you can create a paste with a new taste every day.
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Dark chocolate
This high-calorie food has many benefits: it stimulates the production of endorphins, helping to improve mood, and its antioxidants raise the body's tone and strengthen the immune system.
For those with a sweet tooth who are constantly buying cakes, sweets and bars for snacks, dark chocolate is the most successful substitute for all these harmful products. It is better to choose natural dark chocolate without additives or fillers. It must be remembered that the product contains a large amount of sugar, so the consumption of dark chocolate should not exceed 60 g per day.
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Pumpkin seeds
Seeds contain less fat than nuts, but are high in protein, vitamin K, calcium and iron. They are great for a small snack in the afternoon. It is enough to eat one or two handfuls of pumpkin seeds to feel a burst of energy.
Of course, gnawing seeds at work is inconvenient. Packages of already peeled seeds come to the rescue. When buying them, it is important to pay attention to the expiration date: seeds that do not have a skin lose their useful qualities rather quickly. It makes sense to purchase goods in small packaging made by a well-known manufacturer.
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Carrot
Eat one or two small carrots throughout the day. This vegetable contains fiber, sugars and vitamins. Grated carrots are especially useful in combination with fats, so that a prepared salad with sour cream or vegetable oil will become a tonic and nutritious snack.
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Celery
We are talking about stalked celery, the green stalks of which are rich in vitamins and carbohydrates, have anti-inflammatory properties, and are useful for digestion. The vegetable can be eaten alone or as a hummus addition.
People whose work activity is connected with traveling should be aware that celery stalks have a strong diuretic effect. In this case, it is undesirable to use them for snacks during working hours.
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Vegetable puree soup
If the office has a kitchen where employees have the opportunity to warm up food brought from home, it is good to include a dish such as vegetable puree soup in the snack. You can prepare it from any ingredients. This food is nutritious and packed with vitamins. In the cold season, it warms, promotes the flow of energy and strengthens the body's defenses.
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Lemon water
It has been proven that the feeling of fatigue is often caused by dehydration. Water with lemon juice is one of the healthiest drinks. It contains vitamins that give a person strength and essential oils to help invigorate and increase the intensity of the brain. Such water (both cold and hot) can be drunk at any time of the day.
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Oatmeal
Oatmeal porridge, eaten for breakfast, energizes the body for several hours. Throughout the day, a serving of oatmeal can be a healthy and enjoyable snack, especially if you add vanilla, cinnamon, fruit or berries to it. Coarse flakes that need to be boiled are most useful. Fine oatmeal, which does not require boiling, is more convenient to use, but contains almost no nutrients.
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Watermelon
Contrary to popular belief, watermelon is not a good dessert. Its pulp and juice, trapped in a full stomach, causes fermentation processes, accompanied by a feeling of heaviness, increased gas formation, and sometimes pain.
As a snack, you can eat a slice of watermelon an hour and a half after breakfast or lunch. It will give strength and refreshment, especially on a hot summer day.
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Coconut milk
Today, many health food stores offer coconut milk - the juice of coconut in cartons. This is a healthy drink, rich in trace elements and has the ability to rid the body of toxins.
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Vegetable and greens salad
A mixture of fresh vegetables flavored with vegetable oil, apple cider vinegar, or lemon juice is a great snack any time of the day. It is a source of energy and vitamins, it contains vegetable fiber that optimizes the functioning of the digestive system.
Such a salad can be prepared not only in summer (from cucumbers, tomatoes, peppers and various greens). An equally successful dish will turn out in winter, say, from raw cabbage, beets and carrots.
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A pineapple
Like watermelon, pineapple should be eaten separately from other foods. However, this fruit is dangerous to eat on an empty stomach: there is a lot of acid in its pulp, which can damage the walls of the stomach, so it is better to eat it some time after another dish.
Pineapple contains the enzyme bromelain, which has a positive effect on the digestion process and helps to detoxify the body.
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Blueberry
Blueberries are widely recognized as a product that improves visual acuity, activates brain activity, improves memory and energizes the body. Doctors recommend eating at least half a glass of this healthy and tasty berry daily. Frozen blueberries fully retain their nutritional and medicinal properties, so they can be consumed all year round.
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Avocado
The fruit is very nutritious. It contains a large amount of vegetable fiber, vitamins and healthy fats, has a positive effect on cholesterol metabolism. A few bites will help quickly satisfy hunger and relieve fatigue.
Avocado has a specific taste that not everyone likes, but it can be added to salads or used instead of oil dressing (in mashed form).
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Herb tea
A cup of fragrant tea made from herbs and flowers perfectly quenches thirst and replaces a snack when hunger is not very strong. For this purpose, you can use ready-made teas (for example, hibiscus or rooibos) or make a mixture yourself, including such components as dried raspberry leaves, currants and strawberries, rose hips, jasmine flowers, oregano herb, thyme, lemon balm, mint and other plants.
Herbal tea, although it does not contain caffeine, warms, energizes, activates the brain and increases efficiency.
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Fig
The healing and nutritional properties of figs have been known since ancient times. It is considered one of the best remedies for improving blood composition, optimizing digestion and removing toxins from the body.
Figs can be eaten daily, at any time of the day, fresh or dried. When purchasing dried fruits, you must make sure that the manufacturer has not used sugar, preservatives or other food additives in their manufacture. Dried figs are quite high in calories, so you need to observe moderation when using it.
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Strawberry
For a summer snack, strawberries are ideal. They contain vitamins that relieve fatigue (including folic acid) and biotin, which improves the condition of skin, nails and hair.
It should be remembered that it is the seasonal berry harvested shortly before use that has a complex of healing and strengthening properties. Imported strawberries, which are sold in our latitudes in winter, are very beautiful, but practically useless. In addition, it is possible that for its long-term storage, gaseous preservatives are used that can be harmful to health.
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Fresh cucumbers
Cucumbers are rich in silicon. They tone up, replenish the body's moisture supply and make it possible to quickly (albeit for a short time) satisfy hunger, therefore they can be used both separately and as part of summer salads.
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Sauerkraut
This dish is a source of probiotics, ascorbic acid and B vitamins, which help to increase physical and mental activity. Sauerkraut salad with olive oil is a pleasant and invigorating afternoon snack.
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If the need for intermediate meals arises regularly, it is best to use meals prepared yourself from healthy ingredients. After a light snack, fatigue will disappear, and activity will increase. The dishes mentioned in the article are easy to prepare: anyone who cares about their health can do it.
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Maria Kulkes Medical journalist About the author
Education: First Moscow State Medical University named after I. M. Sechenov, specialty "General Medicine".
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