Eating high-energy foods such as complex carbohydrates like whole grains, sweet potatoes, meats like chicken, fish, offal like beef liver, and chicken eggs can help the body have enough energy and allow the body’s systems to function efficiently throughout the day. However, you should choose high-energy foods that are healthy and avoid eating high-energy foods that contain sugar, fat, refined carbohydrates, or processed foods that the body absorbs very quickly and may not fill you up for long, causing you to feel hungry more often and eat more often, leading to high blood sugar and fat levels that cause health problems such as obesity, coronary artery disease, and diabetes.

What are some high-energy foods?

High-energy and healthy foods may include:ADVERTISING

Dark Chocolate

Dark chocolate, 100 grams, provides about 579 kilocalories of energy. In general, the body absorbs nutrients from dark chocolate more slowly than milk chocolate, so the body’s energy levels are more stable. In addition, dark chocolate contains a higher amount of cocoa and antioxidants such as flavonoids, making it better for health. And In addition, dark chocolate contains theobromine, which acts similarly to caffeine, so it may help increase energy and improve your mood. However, you should eat dark chocolate in the right amount so that you do not get more fat and energy ยูฟ่าเบท than you should get each day.

Cashew nuts

Cashew nuts, 100 grams, provide about 553 kilocalories of energy. They are a source of high-energy protein , rich in dietary fiber, low in sugar, and contain heart-healthy unsaturated fats. They are also a source of minerals that help in the body’s energy production process, such as copper, magnesium, and manganese. In addition, cashew nuts also contain antioxidants, such as polyphenols, which may help lower cholesterol levels and may help prevent heart disease. However, they should be eaten in moderation, as they are a very high-energy food.

Whole grains

Whole grains such as brown rice, quinoa, oats , wheat, barley and whole grain cereals are high-energy foods, rich in complex carbohydrates and dietary fiber, which are the body’s main energy sources. They are often digested slowly, making you feel full for a long time. In addition, whole grains also contain many minerals, such as iron, magnesium, zinc, manganese, phosphorus, and selenium, which help in the process of generating energy for cells in the body.

Examples of energy content from whole grain foods

• 100 grams of corn provides approximately 365 kilocalories of energy.
• 100 grams of oat bread provides approximately 269 calories.
• 100 grams of brown rice provides approximately 147 kilocalories of energy.
• 100 grams of quinoa provides approximately 120 calories.
• 100 grams of millet provides approximately 119 kilocalories of energy.

Beef liver

100 grams of cooked beef liver provides about 191 kilocalories of energy. It is a high-quality protein source because it provides essential amino acids and also contains various vitamins and minerals such as iron, vitamin A, vitamin K, copper, which help drive the body’s functions, especially vitamin B12, which provides energy to the body. Iron is an important component of red blood cells, which transport oxygen and nutrients to nourish cells in every part of the body and helps reduce the risk of anemia. Therefore, you should eat beef liver at least once a week in the amount of 4 ounces. It is not recommended to eat beef liver every day. If you do not like to eat meat or beef offal, you can eat other types of meat, poultry, fish, or eggs that contain vitamin B12 and provide similar energy instead.

Chicken meat

100 grams of cooked skinless chicken breast provides about 158 ​​kilocalories of energy. Chicken is not only a high-energy protein source, but also contains the amino acid tyrosine, which helps increase levels of brain chemicals such as dopamine and norepinephrine, which make the body alert and refreshed, and helps relieve stress. It also contains vitamin B12, which helps build red blood cells, aids the nervous system, and helps the body’s systems work efficiently.

egg

Eggs are a high-energy food that is easy to find and inexpensive. 100 grams of boiled eggs provide about 155 kilocalories of energy. They are rich in protein and fat, and also contain amino acids such as leucine, which helps cells absorb more sugar from the bloodstream, thus stimulating energy production in cells and increasing the breakdown of fat for energy. In addition, eggs contain many B vitamins, such as vitamin B1, vitamin B2, vitamin B6, vitamin B9, and vitamin B12, which are necessary for the body’s energy production and help enhance the efficiency of enzymes responsible for the process of converting food into energy, or the process known as metabolism. This results in the body having more energy and feeling full longer than eating other snacks.

Fish meat

In general, fish is a source of protein and vitamin B that helps the body have energy throughout the day. Examples of fish that are high-energy and healthy foods include smoked salmon. 100 grams of fish provide about 117 kilocalories of energy. In addition, fish also contains good fats such as omega-3 fatty acids that help nourish the brain and heart, reduce platelet aggregation, and help reduce cholesterol. You should eat fish at least 2 meals a week, with fish that have good fats such as mackerel, snakehead fish, swai fish, salmon, sardines, and sea bass at least 1 portion or 140 grams per meal.

Sweet potato

100 grams of peeled, boiled sweet potatoes provide about 76 kilocalories of energy. They are a complex carbohydrate that is high in dietary fiber, so they are digested slowly and provide the body with continuous energy. They also contain many vitamins and minerals, such as vitamin A, vitamin C, magnesium , and iron. In addition, sweet potatoes are rich in potassium, a concentrated natural electrolyte that helps balance water and minerals and helps the body’s systems function normally.