To reconcile work and family, in addition to a good time management especially physical and mental fitness. A busy day through the profession and especially the double burden of family and career usually leave little time for a varied diet and sports activities.
"Nutrition is a high priority when it comes to maintain the ability to concentrate and mental fitness during the day, " says graduate oecotrophologist Dr. med. Maike Groeneveld. Because for a continuous performance of the human body needs enough energy. About 15 percent of our daily energy needs are consumed by our brains alone. This is supplied with nutrients via the bloodstream. Of particular importance for brain activity are glucose, protein building blocks, B vitamins, as well as calcium and magnesium. "Milk and dairy products provide many nutrients that are indispensable for mental performance." Groeneveld.
Protective shield against stress and continuous energy - The milk makes it
In stress or testing situations, the magnesium requirement is often increased. Known as a "protective shield against stress", this mineral ensures the function of numerous enzymes and thus helps prevent concentration problems. Important for the memory is also the vitamin B1. It is needed for the energy supply in the cells.
Vitamin B12 provides a normal structure of nerve cells and contributes significantly to their function. "Milk sugar is an optimal source of energy, because it only slowly enters the blood and supplies the brain continuously with glucose, " says Dr. med. Groeneveld the great advantage of milk and dairy products. "That's why the efficiency of our thinking engine is what counts.
"Witty" cuisine: Varied, balanced and fast
Whether as a healthy start to the day (eg cereal with milk), as a small meal in between (eg buttermilk or radish salad with quark bread) or as a fast main meal (eg chicken skewers with lukewarm spinach salad and yoghurt sauce) - "Feeding a varied diet does not necessarily mean spending hours in the kitchen, " says the expert. Dairy products are a very good basis for delicious and varied, quickly prepared and "witty" meals.
Regular meals are the alpha and omega
The nuts and bolts of optimal efficiency are regular meals. We recommend three main meals and two smaller snacks a day. But not only the time distribution of meals, but also the choice of food plays a primary role for our thinking engine.
"In addition to drinks, a balanced diet includes six food groups that should be included in the daily diet: fruits and vegetables, cereal products or potatoes, milk and dairy products, including cheese, meat, fish or eggs, and high-quality fats / oils.
Yogurt with honey and apple
Ingredients: (For 1 person) 1 tbsp coarse oatmeal 1 apple 1 tsp lemon juice 150 g skimmed milk yoghurt 1 tsp honey Lemon balm for garnish
Preparation: Roast oats in a small pan without fat. Rinse apple, quarter, core and cut small. Drizzle apple pieces with lemon juice and stir in the yoghurt. Sprinkle with oatmeal and dribble over the honey. Garnish with a few lemon balm leaves.
Preparation time: approx. 10 minutes
Chicken skewers with lukewarm spinach salad and yoghurt sauce
Ingredients: (For 1 person) 150g chicken breast fillet 1 tsp lemon juice pepper 2 tsp rapeseed oil salt
For the spinach salad: 125g leaf spinach 1 tsp rapeseed oil 1 tsp pine nuts 1 tsp raisins salt, pepper 1-2 tsp lemon juice 1 tomato
For the yoghurt sauce: 3 stems of basil 150 g skimmed milk yoghurt ½ teaspoon grated orange peel (untreated) juice of ½ orange salt, chilli powder
Preparation: Slice the chicken breast lengthwise into thin slices and place on slightly oiled wooden skewers. Drizzle with lemon juice and season with pepper. For the salad, read the spinach, clean it and wash it thoroughly. Heat the oil slightly in a non-stick pan and fry the pine nuts in a golden yellow. Remove pine nuts from the pan. Put the spinach and raisins in the pan, season with salt, pepper and lemon juice and let the spinach collapse. Rinse tomato and dice small. Mix pine nuts and diced tomatoes under the spinach. Pluck the basil from the stems and cut into small pieces. Season yogurt with orange peel and juice, salt and chilli powder. Stir in the basil. For the skewers, heat oil and fry the skewers in each side for 2-3 minutes. Season with salt. Serve with the spinach salad and yoghurt sauce. Preparation time: 35 minutes
Tip: If you do not have skewers on hand, fry the chicken breast as a whole (about 6-7 minutes per side). In the meantime, prepare the salad and the sauce and serve everything.
|Vitamin B6||1.1 mg|
Salad hearts with raspberries, ham strips and creamy peppermint dressing
Ingredients: (For 4 people) 2 heads salad 150g raspberries 125g cream double 1 tsp sugar 1 tsp green pepper juice of ½ lemon 3 stems peppermint or apple mint 100g cooked ham, cut into strips
Preparation: Clean the salad and wash well. Remove the outer leaves and quarter the yellow salad hearts. To serve on the green leaves. Distribute raspberries on top. Refrigerate. Mix cream double, sugar and finely chopped pepper with the juice of half a lemon. Pick peppermint leaves from stalk and cut into strips. Pull under the dressing and pour over the salad hearts. Distribute the ham strips on top. Serve cool.
Preparation time: approx. 25 minutes