I have a habit of drinking smoothies and eating bananas after lunch to stay full longer, but in the afternoon I still feel lethargic and sleepy. Can you advise me on what I should avoid eating at noon? (Huyen, 30 years old, Hanoi).
Reply:
Lunch is the main meal, but if you choose the wrong food, it will lead to lethargy, lack of concentration, and affect your afternoon work. Bananas contain L-tryptophan, which when entering the body will be converted into the hormone serotonin - which helps improve mood and melatonin - which regulates biological rhythms, can make you feel sleepy.
Sugary smoothies should also not be consumed at noon, because smoothies contain a lot of simple carbohydrates such as sugar, which can make the body sluggish. Instead of drinking fruit smoothies, you should use complex carbohydrates, which are rich in natural fiber such as nuts, whole grains, lentils, and black beans.
Similarly, vegetable salad is also a dish that can cause fatigue and lethargy in the afternoon, because salads can contain a lot of sugar from the dressing, low in energy and not too much protein.
Another common lunchtime dish is salmon. This is a nutritious food, but can make you sleepy if you eat it at lunch because it contains a lot of vitamin B6, which helps stimulate the body to produce melatonin - a hormone that makes you sleepy.
The ideal lunch should have a healthy combination of carbohydrates, protein and good fats (avocado, olive oil) to create a feeling of fullness. In addition, you should add green vegetables to increase vitamins and fiber.
Doctor Nguyen Hoai Thu
Vietnam Institute of Applied Medicine
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