Stay up late must know the principles of diet
stay up late must know the principles of diet
ensure adequate amount of vitamins
such as vitamin A, vitamin B, etc. The former can regulate the photoreceptors of retina& mdash; The synthesis of rhodopsin improves your adaptability to dim light; The latter is one of the nutritional sources of the visual nerve, which can prevent visual fatigue. Carrot, leek and eel are rich in vitamin A, while lean meat, sesame, soybean, fresh milk and wheat germ are rich in vitamin B, which is absolutely indispensable in the recipe of stay up late family. In addition to dietary intake, you can also take a variety of vitamin pills (tablets) and other health products.
increase enough nutrition
& lt; Night shift people & quot; We must get enough heat energy and insist on eating lunch, dinner and dinner. Don’t go to bed hungry after work, and don’t give up lunch because of sleepiness. Because night work generally consumes more energy than day work, in order to keep energetic, we need to supplement more nutritious, digestible and water rich food.
to increase protein intake, eat lean meat, fresh fish, eggs, milk, bean products, supplement the body’s essential amino acids; When staying up late, the brain’s oxygen demand and oxygen consumption will increase significantly. In addition, when staying up late, the brain will be in the dilemma of lack of oxygen due to the continuous thinking or activities and the poor circulation of the surrounding air. The brain is the largest oxygen consumer in the human body; Deficit;, It is bound to cause brain dysfunction. Therefore, you can eat more lecithin, glutamic acid varieties, such as eggs, oats and so on. The yolk in an egg is lecithin; Rich ore;, Oat is famous for its rich B vitamins. The combination of oat and oat can protect brain cells and promote their rapid recovery.
stay up late should eat more fruits
carambola contains a variety of components beneficial to human health, such as sugar, vitamin A, vitamin C and various fiber, acid. The rich fruit acid in carambola can inhibit melanin precipitation, and has the effect of moisturizing. It has a significant effect on improving dry or oily skin tissue. For people who stay up late, it’s a good fruit for skin.
oranges contain unique cellulose and pectin substances. For friends who stay up late, many people are prone to constipation due to lack of rest. Oranges are good for clearing intestines and defecating, and eliminating harmful substances in the body.
grape has high nutritional value, rich in antioxidants, can delay aging, and is very suitable for people who stay up late.
in addition, refreshing food is the standard for people who stay up late, but they should eat it as little as possible. Although caffeine and other substances are refreshing, they will consume vitamin B group related to nerve and muscle coordination in the body. People who lack vitamin B group are more likely to get tired, thus forming a vicious circle. They need more and more to develop the habit of drinking tea and coffee, But the effect is getting worse. Therefore, stay up late people should treat food rationally and choose the right food to protect their health.