1, pay attention to diet and eye protection.

Experts say that children who work hard all night in dim light are prone to eye muscle fatigue and decreased vision. Nutrition experts point out that vitamin A and vitamin B have certain effects on preventing visual impairment. Vitamin A can regulate the synthesis of rhodopsin in retina, improve the adaptability of people staying up late to dim light and prevent visual fatigue. Therefore, we should eat more foods rich in vitamin A, such as carrots, leeks and eels, and animal foods rich in vitamin B, such as lean meat, fish and pig liver.

2. Pay attention to a light diet

Experts say that eating more light food, such as vegetables and fruits, is helpful to the health of staying up late. Here are some suitable fruits:

Cut an appropriate amount of apples, carrots, spinach and celery into small pieces, add milk, honey and Jamlom ice cubes, and squeeze with a juicer to make a fruit and vegetable juice with comprehensive nutrition and rich content. Banana, papaya and high-quality yogurt are mashed together, which is nutritious and can supplement a lot of energy needed by the body. Freshly squeezed juice consisting of two kiwis, four oranges and a lemon is rich in energy consumption and VitC, which supplements physical fitness and beautifies the face. Peel three grapefruit and juice, break a bunch of grapes into grape juice, and add two spoonfuls of honey, which is sour and sweet. A fresh cucumber, 1/2 soybean milk and 3 pieces of mint were mashed and stirred together to make a cool cucumber juice to relieve summer heat and fatigue.

3. Eating habits should be reasonable.

Experts say that candidates should pay attention to maintaining reasonable eating habits, such as not eating instant noodles to fill their stomachs, so as not to get too angry. It is best to try to fill their stomachs with fruit, toast, bread and porridge. Don't eat too much for dinner; Before you start to stay up late, take a vitamin B nutritional tablet. Vitamin B can relieve fatigue and enhance human immunity. Be sure to have enough boiled water; Be sure to have a full breakfast and don't eat cold food; When you are tired, you can drink some stimulating drinks such as coffee or tea water to refresh yourself, but you should pay attention to drinking hot drinks, and the concentration should not be too high to avoid hurting your stomach. It is best to give priority to green tea, which can refresh you, eliminate excess free radicals in your body and make you refreshed; However, people with a bad stomach should drink hot tea soaked in medlar, which can decompress and improve eyesight.

4. Drink less coffee and tea and increase the intake of vitamin B.

1, the reasonable collocation of breakfast

Breakfast: According to the basic requirements of daily recommended dietary supply for students in China, the contents of various nutrients in general breakfast recipes should account for 25% ~ 30% of daily supply. A nutritious breakfast should consist of porridge, noodles and cold dishes, and it is better to supplement some fruits and vegetables with vitamins after meals.

Recommended breakfast dishes: sweet potato porridge+fried pie+diced cucumber; Milk+onion biscuits+ham fried eggs; Soybean porridge+fresh meat steamed dumplings+sesame bean curd

2. Reasonable collocation of lunch

Lunch: The food should be rich and sufficient, which can constantly change the variety of food and enhance the appetite of candidates. Lunch plays a connecting role, so it is particularly important. The content of various nutrients in lunch generally accounts for 35% ~ 45% of the whole day's supply, and it is a gas station for candidates' energy. Recommended lunch dishes: sweet and sour hairtail+fried vegetarian dishes+seaweed leaf soup; Pork liver slices+celery shrimp+lotus seed lily tremella soup; Potato and beef slices+cauliflower and mushroom+pea soup

3. Reasonable collocation of dinner

Dinner: mainly cereals and vegetables, light and easy to digest, which is conducive to anti-fatigue and refreshing. Students should have a proper amount of dinner, neither too full nor too little, and the provision of various nutrients should account for 25% ~ 30% of the daily reference intake of various nutrients. You can add some fruit 1 hour after dinner.

Recommended dinner dishes: stewed ribs lotus root soup+fried tofu with lobster sauce+mixed with jellyfish silk; Minced meat tofu+shredded potatoes with green peppers+preserved eggs mixed with tofu; Fried pork with onion+scrambled eggs with tomato+cowpea.

Don't study immediately after meals, so that food can be fully digested in the gastrointestinal tract.