Monday nanaman! Banatan na ulit ng buto! Kaya lang... feeling weak ka ba? Yung tipong parang ang lamya ng pakiramdam mo at wala kang gana kumilos… sabay alok sayo ng friendship mong nagbebenta ng vitamin supplements…”Oh! Mag-vitamins ka para magka-energy ka.”…
Wala naman masama sa offer na ito. In fact, gusto lang din nila makatulong. Pero…Nagbibigay ba talaga ng energy ang mga vitamin and mineral supplements? Ang daming celebrity endorsers kasi ang nagsasabi na nakakapag-palakas or ENERGIZE ang Vitamins XYZ or Supplement ABC.
Sa dami ng kinakain at iniinom natin araw-araw, alin sustansya ba talaga duon ang nag-bibigay ng energy? Ayon sa text book definitions on BASIC NUTRITION: Macronutrients are the nutrients needed by the body in larger amounts. These PROVIDE THE BODY WITH ENERGY or calories and the main sources of which are carbohydrates, proteins, and fats.
Micronutrients, on the other hand, are the nutrients needed by the body in small amounts and are commonly known as vitamins and minerals. They are the “magic wands” that enable the body to produce enzymes, hormones and other substances needed for ENERGY METABOLISM or PRODUCTION, for immune function, blood clotting, and many more.
Meaning, ang macronutrients — carbs, protein, fat, ang totoong nagbibigay ng energy sa katawan at ang mga micronutrients naman— vitamins and minerals, ay tumutulong lang upang magamit ng ating katawan ang energy na mula sa macronutrients.
Therefore, religiously taking vitamin supplements will NOT really provide you the ACTUAL ENERGY that you need in doing your day to day activities. Especially if you exercise regularly or perhaps you have a physically demanding day job that requires you to move a lot or go around places. Meeting your daily energy requirements takes a lot more than popping a vitamin pill.
So ano-ano at gano kadami ba talaga ang dapat na kinakain natin araw-araw para mas may energy tayo? Una, kailangan muna pag-isipan kung gaano kabigat at kadami ang activities in a day. Pag mas physically demanding ang activities, mas madami ang pwedeng kainin. Pag mas sedentary naman ang nature of work or lifestyle, dapat mas konti lang ang kinakain natin. Ang tawag dito ay “fueling for the work required”. Sa ganitong paraan ay masisigurado na makakamit ang sapat na energy na kailangan ng katawan sa isang araw at hindi naman sobra-sobra na kung saan ito ay magdudulot na ng weight gain.
Mainam din kung ang daily diet natin ay WHOLE FOODS BASED para ma-meet din ang mga vitamins and minerals na kailangan ng katawan araw-araw at mas maging efficient ang pag-gamit ng energy na mula sa pagkain. Narito ang sample menu na pwede ninyo sundan:
Day 1: B: Wheat bread, potato and egg omelette, apple, coffee and/or milk L: Rice, beef nilaga with potatoes, ponkan D: Rice, pesang isda, papaya
Day 2: B: Oatmeal with milk, boiled eggs, banana, coffee or tea L: Rice, chicken afritada with potatoes and carrots, pineapples D: Rice, sauteed giniling with potatoes, carrots and peas, papaya
Day 3: B: Rice, beef tapa with scrambled egg, banana, coffee or tea L: Rice, paksiw na isda, steamed okra with bagoongponkan D: Rice, pork menudo, upo gisado, melon
Sa mga araw na light lang ang physical workload, maari mo narin bawasan or i-skip ang rice at kainin nalang ang patatas as your main source of carbohydrates. Dahil maliban sa carbs, ito ay mayroon din:
Iron which helps in maximizing oxygen delivery in the body and to the working muscles,
B-vitamins that helps in energy production,
Vitamin C that acts as antioxidant, aids in collagen production, and supports iron absorption,
Potassium and magnesium which are minerals needed for muscle function, and
Phytonutrients that exerts anti-cholesterol, ant-inflammatory, and anti-cancer benefits.
So ibig bang sabihin ay hindi na kailangan uminom ng vitamin and mineral supplements? Ang sagot diyan ay IT DEPENDS…maari parin naman uminom nito kung mapili or mahina ka kumain at hindi sapat ang daily vitamin and mineral intake mo mula sa pagkain.
In summary, para masiguradong MAS MAY ENERGY AT MAS HAPPY siguraduhin na sapat ang dami ng pagkain na na-coconsume mo araw-araw at majority dito dapat ay mula sa whole food sources.
Reference: Essentials of Sport and Exercise Nutrition (2nd ed.) 2016. Precision Nutrition Canada. https://www.who.int/nutrition/topics/micronutrients/en/
Full disclosure: This post was sponsored by Potatoes USA-Philippines but all opinions stated above are my own.
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