THE EXPERT’S SHARING: THE KEY TO START A NEW DAY FULL OF ENERGY

A new day starts with a refreshing spirit, full of energy, perhaps that is the wish of everyone. A healthy, cheerful and optimistic soul can only be found in a strong body.

So, what to do to have a source of positive energy, a durable, resilient health for a new day?

Let’s listen to the helpful advice of Dr. DO THI NGOC DIEP – Vice president of the nutritional association of Viet Nam – Chairman of food nutritional association in HCMC City during the health talk: “ENERGY FOR THE NEW DAY”.

1. How is the body’s energy needs created?

Energy is taken into the body from food. Energy is generated from three main energy-producing groups, each of which plays a role with different dosage requirements from food sources.

• Protein: 1 gram of Protein provides 4 Kcal.

Proteins are abundant in animal foods such as meat, fish, shrimp, crabs, eggs, milk, shrimp, crabs, snails, mussels, viscera… Protein from animals has a higher biological value than protein from food. The amount of protein in meat ranges from 18-22% depending on the type of meat. Protein is also found in plant-based foods such as beans, peas, peanuts, and rice.

• Lipid: 1 gram of lipid supplies 9 Kcal.

Foods of animal origin with high lipid content are fatty meat, fish fat, butter, milk, cheese, egg yolk… Plant-based foods with high lipid content are vegetable oils, peanuts, sesame, soybean, cashew nut, chestnut, copra, chocolate…

• Glucid (carbohydrate): 1 gram of glucid provides 4 Kcal.

Plant-based foods are sources of dietary glucose such as rice, cereals and products from rice and cereals. Foods of animal origin provide negligible glucose, but mainly glycogen and lactose.

Dr. Diep recommends that the body generally has stored energy, but the energy of the new day should not be taken from stored energy, but should be taken with food.

2. The body’energy need

Energy consumption includes for the following 3 main components:

• Energy expenditure for basal metabolism: This is the most expended energy in all individuals, accounting for about 60-70% of daily energy expenditure. Basal metabolism is the amount of energy the body expends under conditions of rest. It is the heat needed to maintain the vital functions of the body: circulation, respiration, excretion, maintaining body temperature.
• Energy expenditure for physical activity: Energy expenditure for physical activity depends on the type and level of physical activity as well as the time for each activity.
• Energy expended in response to external stimuli such as food, cold, stress, and drugs: After eating, food has the effect of increasing the body’s metabolism and energy requirements for the digestion, absorption, and transport of nutrients to cells. The required energy associated with food intake ranges from 5% to 10% of the basal energy requirements.

Everyone’s energy needs will vary based on age, gender, weight, activity level, and many other factors.

+ As we age, our energy and nutrient needs decrease

+ Men have higher nutritional needs than women

+ Pregnant women’s nutritional needs will increase with pregnancy time

Dr. Diep emphasized that mental workers basically have the same nutritional needs as light workers, but the brain uses a lot of energy, accounting for 20% of total body energy. Therefore, if mental workers do not pay attention to energy supply, they will easily fall into a state of fatigue, sluggishness, difficulty concentrating and poor performance.

3. What to do to have a source of positive energy, a durable, supple health for a new day?

– Eat enough 6 basic food groups to provide energy and nutrients for the body: carbohydrate group, protein group, lipid group, vegetables, fruits, milk, and dairy products.

– Maintain energy foundation elements through vitamin supplementation: A, B1, PP, C, D, E, provitamin A and minerals: Ca, P, Mg, Mn, Zn, Fe

– Evaluating the view of using Ginseng as an option to improve physical health and increase energy, Dr. Diep said that with a tired body, using Ginseng is understandable because there is a lot of scientific evidence about the health benefits of Ginseng. Ginseng (scientific name is Panax Ginseng C.A Mey Araliaceae) participates in metabolic processes in cells, releasing energy in the form of ATP to provide energy for active cells and reduce fatigue.

New research shows that Ginseng also has immunomodulatory effects by acting on immune cells (B cells, T cells). In addition, Ginseng has the effect of regulating blood pressure and blood sugar, regulating stress, and detoxifying the body.

– Ginkgo and Blueberries are also effective herbs that bring health benefits and bring energy to the new day. Ginkgo (Gingko biloba) supports brain circulation, fights free radicals, protects endothelial cells, helps blood flow to carry oxygen and nutrients to the brain, providing brain energy.

Anthocyanins are the main active ingredients of Blueberry, have a strong antioxidant effect, catching free radicals well. With a small molecular weight, anthocyanins pass easily through the brain barrier to help increase cerebral blood circulation, protect brain blood vessel cells.

Conclusion: Energy plays an important role in human life activities. Thus, we need to provide daily energy for the body, and balance the energy ingested, consumed energy and stored energy to keep the body healthy, increase resistance, protect long-term health. In modern society, when people are more interested in herbs that nourish the body, increase energy for the brain and body, Ginseng, Ginkgo, Blueberry are trusted herbs.

For more information https://youtu.be/PPWoDhFPle0: